MonStar's P/RR/S Journal

[M.J.H.]

Decided to give this program a final run through, to really see what I think of it. I am going to be doing this program almost to the "T" the way that gopro designed it. Really going to be able to see exactly how I feel about it.

The split that I am going to be following is going to be:

1- Chest
2- Back
3- Cardio, Abs
4- Shoulders
5- Arms
6- Cardio, Abs

And I am going to be going in that order, Power, Rep-Range, and finally Shock week, respectively. I have been training legs for years now and been having some knee issues, so I am going to take a break from training them. I had knee surgery back in highschool and I don't want any complications to arise.

Wish me luck guys, and please keep the negative posts out of my journal. I would appreciate it.

 

[M.J.H.]

Saturday; 5-21-2005

P-Chest

Decline BB Presses:

275 x 5
275 x 4
275 x 4

Flat DB Presses:

110's x 5
110's x 5
110's x 4

Incline BB Presses:

205 x 4
205 x 4
205 x 4

Good workout today, its really tough getting back into the swing of going heavy again. For the past 5-6 weeks I've been eating ketogenic style and focusing on losing weight. So I have been keeping my workouts extremely extremely light. Anyway, I know my strength is going to climb in the next few weeks, so we'll see what happens.

Diet/Supplements:

Preworkout: 1 scoop of whey protein + skim milk, 25mcg T3, 25mg ephedrine, 200mg caffeine
During Workout: 32 oz. Gatorade + 5g creatine
Postworkout: 1 scoop of whey protein + skim milk
Meal 1: peanut butter
Meal 2: whole-wheat turkey & cheese sandwich
Meal 3: 1% cottage cheese + mixed fruit
Meal 4: low-carb choclate milk
Meal 5: 2 scoops weight-gainer + skim milk
Meal 6: peanut butter, 25mcg T3

Sleep: 7.5 hours.

Weight: 216.5 lbs. Very heavy today. Pigged out all day yesterday, don't ask me why. Anyway, shooting for around 210 lbs. or so and solid. Still holding some flab around my midsection.

 

[Seanp156]

Nice w/o bud . I'm wondering, if you did that on Sunday, where are the rest of the meals? I was about to crack on ya for starting a new journal, but it's just part of who you are .

 

[soxmuscle]

I thought the low carb was working great?

 

[M.J.H.]

Seanp: LOL, my bad bro, I meant to put today's date in there. Anyway, its great to be back lifting heavy again, I think its a real shock to my system, though. Especially since I was going so damn light while I was eating ketogenic style.

soxmuscle: Working great for fat-loss. But my strength in the gym plummetted, my moods were awful, and overall I got so sick of eating hot dogs and bacon. Just gets old real fast.

 

[Rocco32]

Seanp156: LOL, my bad bro, I meant to put today's date in there. Anyway, its great to be back lifting heavy again, I think its a real shock to my system, though. Especially since I was going so damn light while I was eating ketogenic style.

soxmuscle: Working great for fat-loss. But my strength in the gym plummetted, my moods were awful, and overall I got so sick of eating hot dogs and bacon. Just gets old real fast.

Hmmmm, gee you musta forgot to mention those facts when praising your diet to everyone else

 

[M.J.H.]

Rocco: Hey man, thank s for stopping by. Well the diet hands down is more effective than any diet I've ever tried for losing fat. But in terms of how you feel, and your strength and progress in the gym, it really blows. In the future I probably wouldn't do the diet again for the simple fact that I felt like sh*t on it. How are you feelings about P/RR/S bro? I see you have been on it for a while now.

 

[Rocco32]

Exactly, you feel like sh*t on it because it's not good for you. You may lose weight but IMO it's not worth what your doing to your body. And I'm speaking from experience with that as well.

I just started something new for a bit, but I wholeheartedly recommend P/RR/S. You may even want to check out Part II, you may like that a bit more. Are you still taking the T3?

 

[M.J.H.]

Rocco: Yup, I am still on the T3. Although anymore I don't notice too much of an increase in my body temperature. Oh well. Yeah Atkin's is good for quick weight-loss, but makes you feel like hell. Do you have a link to P/RR/S II? I didn't know there was a 2nd part to the program.

 

[Rocco32]

http://www.ironmagazineforums.com/showthread.php?t=29718&highlight=P/RR/S

It's not complete there, just gives some general guidelines. What I was doing was part II according to my interpretation of it. How long have you been on the T3 now? Have you cycled off of it and if so how did your body react?

 

[DeadBolt]

Heya man damn I thought you fell off the earth I couldn't find your journal lol. Glad to see you again!! Looks like you got things in check in here...glad to see your giving prrs a full run through this time. Hope it works well for ya.

Yea I think you may likr prrsII. You would enjoy that split some with the varied reps and going really heavy on power week and such. I;d say give prrs I a full run through or 2 then maybe try prrs II.

How have ya been? Hows life? Hows everything going for ya?

 

[M.J.H.]

Rocco: Hey man, I might give version II a try, I don't know. I am honestly going to somewhat customize the program a little myself. For example during the rep-range week I know for sure I am going to probably do the first set around 8 reps, the second around 12, and the last around 15-20. Just to keep my body guessing, to speak. About the 1RM's though, I doubt I'll get back to doing them. They were far too taxing on my CNS. Been on the T3 about a month now. So far, so good.

DeadBolt: Hey bro, thanks for stopping by I really appreciate the support. Things are going great, working now over at JP Morgan Chase, training is going so so. I lost some strength as you can see on the low-carb diet, but that's expected. I am really trying to get back into the swing of heavy weights again. I guess we'll see how things go. I am really going to give P/RR/S a full run through this time, because I keep reading so many great things about it, etc. So we'll see what happens.

 

[M.J.H.]

Sunday; 5-22-2005

P-Back

Rack Deadlifts:

405 x 4
455 x 3
475 x 3!

BTW, wanted to note that I am pulling from mid-shin level, and conventional style, of course, in the power rack.

Bentover Rows:

255 x 6
295 x 5
295 x 4

CG Cable Pulldowns:

245 x 5
260 x 4

T-Bar Rows:

315 x 4
315 x 4

Good workout today! Really beat the hell out of my back. Didn't really hit a PR today on rack pulls, but it was the most I've deadlifted in a while so I decided to make it a PR anyway. Did some bentover rows, some pulldowns, and finished up with some ghetto style t-bar rows. The t-bar rows really beat the hell out of my midback, ouch.

Diet/Supplements:

Preworkout: 1 scoop of whey protein, + skim milk, coffee, 25mcg T3, 25mg ephedrine, 200mg caffeine
During Workout: 32 oz. Gatorade + 5g creatine
Postworkout: 1 scoop of whey protein + skim milk
Meal 1: whole-wheat turkey & cheese sandwich
Meal 2: low-carb chocolate milk
Meal 3: 2 scoops weight-gainer + skim milk
Meal 4: cranberry almond chicken salad croissant, garden salad
Meal 5: peanut butter
Meal 6: 1/2 whole-wheat turkey & cheese sandwich, orange, 25mcg T3

Sleep: 8.5 hours.

Weight: 212.5 lbs. Dropped a few pounds from yesterday. I'm not sure how/why. But I'm not complaining. Tomorrow I am doing cardio/abs, really not looking forward to that at all.

 

[Seanp156]

Geez you're strong, nice w/o

 

[PreMier]

Where have you been?

 

[Alaric]

Awesome display of strength!

Welcome aboard to the IM's P/RR/S crew. I'm sure you'll enjoy the results you'll see with this so long as you get a good dietary schedule in!

 

[M.J.H.]

Seanp: Thanks bro!

Jake: For 5-6 weeks I did a ketogenic diet and very light weights. So it was nothing even worth posting here at IM. Very light in the gym, hot dogs and bacon, steak, eggs, etc. I decided not to even keep a journal because honestly for the most part there was no point. It was nothing even worth mentioning. But now I'm back and ready to start gaining again!

Alaric: Thanks dude, really appreciate the support. I am glad that there are a few of us here doing P/RR/S. Nice to see similar journals when I look around. I am hoping for great results. I have only done the program for a week or so in the past, not enough time to get any kind of substantial results. But this time, I'm in for the long haul.

 

[soxmuscle]

It was nothing even worth mentioning. But now I'm back and ready to start gaining again...

***

...until next week when you switch journals and go to some other fad diet and training regimen.

 

[M.J.H.]

soxmuscle: Nah I am definitely giving P/RR/S a full run-through this time bro. Have a little faith.

 

[soxmuscle]

I'm trying, I really am, haha. Prove me wrong.

 

[M.J.H.]

soxmuscle: I'll prove you wrong bro, no question about that. I have no reason to change my program constantly anymore.

 

[M.J.H.]

Monday; 5-23-2005

Rest

Cardio:

14 minutes of interval training on the treadmill; alternated 1-minute of walking at 3.5 MPH with 1-minute of running at 8.5 MPH. I Was exhausted afterwards!

Rope Cable Crunches:

160 x 20
160 x 20

Called it a day after this. I haven't done cardio in forever, and it's nearly impossible to get back into the swing of things.

Diet/Supplements:

Preworkout: 1 scoop of whey protein, + skim milk, coffee, 25mcg T3, 25mg ephedrine, 200mg caffeine
Postworkout: 1 scoop of whey protein + skim milk
Meal 1: low-carb choclate milk
Meal 2: 1% cottage cheese + pineapple
Meal 3: whole-wheat turkey & cheese sandwich
Meal 4: 1/2 whole-wheat peanut butter sandwich
Meal 5: whole-wheat tuna & cheese sandwich
Meal 6: pistachios
Meal 7: 2 scoops weight-gainer + 2% milk
Meal 8: peanut butter

Sleep: 7.5 hours.

Weight: 214.5 lbs. Up a little, but I am not going to track my weight at all because my water weight probably flucuates all over the place.

 

[Alaric]

How do you usually do your cardio? First thing in the morning, you ever try doing it after a workout?

 

[M.J.H.]

Alaric: I have done my cardio both postworkout and first thing in the morning. Right now I'm doing it first thing in the morning on my rest days, because I absolutely hate cardio and I only do it on my rest days to burn up some extra calories. I am really looking forward to tomorrow's shoulder workout, hoping to throw around some pretty impressive weights.

 

[M.J.H.]

Tuesday; 5-24-2005

P-Shoulders

Seated DB Presses:

80's x 4
80's x 4
80's x 4

Upright Rows:

155 x 5
165 x 4
165 x 4

DB Lateral Raises:

40's x 6
45's x 4

DB Shrugs:

120's x 6
120's x 6

Good workout today, really not too bad at all considering that I am coming off 5-6 weeks of a ketogenic diet. Used the 80's for seated DB presses for 3 sets of 4, not too bad. The some heavy upright rows, and then some DB lateral raises. Finished up with some heavy DB shrugs. Good overall workout, no complaints.

Diet/Supplements:

Preworkout: 1 scoop of whey protein, + skim milk, coffee, 25mcg T3, 25mg ephedrine, 200mg caffeine
During Workout: 32 oz. Gatorade + 5g creatine
Postworkout: 1 scoop of whey protein + skim milk
Meal 1: 1/2 whole-wheat peanut butter sandwich
Meal 2: 1% cottage cheese + pineapple
Meal 3: whole-wheat turkey & cheese sandwich
Meal 4: whole-wheat tuna sandwich
Meal 5: 2 scoops of weight-gainer + skim milk
Meal 6: garden salad + grilled chicken + vinegarette dressing
Meal 7: peanut butter, 25mcg T3

Sleep: 6.5 hours.

Weight: 213 lbs. Not too bad.

 

[DeadBolt]

It was nothing even worth mentioning. But now I'm back and ready to start gaining again...

***

...until next week when you switch journals and go to some other fad diet and training regimen.

Hey no need to clutter the journal up with negativity bro...leave comments like these at the door. I always looked highly upon you sox never though a kid as mature as you would say that.

 

[DeadBolt]

DAMN mike! You still got some impressive strength there my friend....keto diet or not your still an animal! Keep up the good work. Only a couple more days of power for ya huh? Wiat till ya get to shock week lol...your in for a trip of a lifetime!

 

[M.J.H.]

DeadBolt: Hey man! Thanks for stopping by, I always enjoy reading your posts. Yeah I tried to state in the beginning of this journal that if you were going to post negative comments to not even bother and keep it to yourself. But some people for whatever reason never listen, oh well. My strength is so so right now I guess. Its not all THAT bad considering I am only weighing around 215 lbs. instead of where I was before at 230-235 lbs. I am really looking forward to rep range and shock workouts. I like power week, but right now my strength is nothing to brag about. But my 2nd power cycle I am going to keep the exact same exercises, and I think I'll be much better off in terms of my strength. I am contemplating doing another M1T cycle as well. Just a modest (15mg a day) cycle for 4-5 weeks or so, and follow it up with Nolva. Not sure yet, though.

 

[soxmuscle]

Hey no need to clutter the journal up with negativity bro...leave comments like these at the door. I always looked highly upon you sox never though a kid as mature as you would say that.

I want him to succeed just as much as anyone else; 10-15 journals later, he still has yet to do so. I am hoping this is the one and when it is, I will without a doubt apologize for my behavior in the beginning of the journal.

 

[blueboy]

Hey Monstar.

I am more of a lurker here than a poster and have the utmost respect for you and your strength. I see you change journals so often but I guess it works for you because you seem to be achieving your goals physically.

I got curious to see how many journals you have actually started (went to online journals and sorted by thread starter) and this makes #39.

It's all good and I am not raggin' on you as I have yet to start #1 myself but I wasn't sure if you knew your tally...

Whatever works chief!
Keep rockin.