MonStar's P/RR/S Journal

[M.J.H.]

soxmuscle: Well lets define what you mean by "succeed." Because I have never not made some kind of progress regardless of whether I have 1 journal or 30. I did a ketogenic diet, dropped 25-30 lbs. or so, lost some strength. As anyone would with a cutting diet. I did Westside, in about 10 different journals, and gained a lot of strength. I am just confused as to what you mean by "succeed."

blueboy: Hey bro, nice to see a new face in here. Yeah I don't know why some people seem to make a bigger deal out of the number of journals I start than my actual number in the gym. Doesn't seem to make much of a difference IMO how many journals someone keeps as long as he continues to progress. Maybe its annoying on the eyes to go into the journal forum and see another journal? I don't know. But #39 huh? Looks like I'm getting closer and closer to the big #50, lol.

 

[Seanp156]

Nice shoulder workout Monstar, throwing some nice weights around there

 

[King Silverback]

Brother MonStar, VERY IMPRESSIVE numbers you been throwin around in here!!! Nice and Solid strength, hope ya don't mind me taggin' along for the ride?
Keep it up, lookin good!!! I Love the P/RR/S system also

 

[DeadBolt]

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.

I thank thee for the apology! I think everyone is a winner as long as they stick to it! This man has been doing it for a long time so I congradulate him on hat...better then most. He has stuck it out through thick and thin many just quit. And again I thank you for your kind words my friend!

 

[DeadBolt]

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.

h shit happens ya know some people voice their minds. But he is a good guy...he means no harm in his words.

Yea RR and shock are great weeks. I really never enjoyed power week....really dont like lifting heavy like that for to long b/c I always get injured! But then again it doesn't matter how I lift....I was going reps this feb when I tore my cuff....so I'm just accident prone LOL.

 

[soxmuscle]

I measure your success on being able to maintain a journal and staying consistent with dieting; the training is and always will be there. I wish you the best of luck, I really do. Lets do it Mike.

 

[M.J.H.]

Seanp: Thanks bro. But honestly, you haven't seen anything yet. If I start an M1T cycle my strength will really blow up.

Archangel: I would love for you to tag along for the ride bro! The more people checking out my journal the better, that's how I always see it. I am looking forward to my rep range and shock workouts. We'll see what happens I guess. Thanks again for the support bro.

DeadBolt: Hey bro, thanks the support once again. Really appreciate all of the kind words. I honestly will admit as well that power week isn't all that fun. And I am a big fan of going heavy. But I think since I have gone so heavy my whole life anymore I just want something new. Hence the entire reason I did P/RR/S because its always changing. Which I think my body will really respond to.

soxmuscle: Eh, I think we have different ways of measuring success. If I am increasing my weights in the gym and my physique is developing, I couldn't give a sh*t less how many journals I've started or how many times I've splurged on my diet, lol.

 

[M.J.H.]

Wednesday; 5-25-2005

P-Arms

Standing BB Curls:

95 x 6
115 x 5
115 x 4

Not too bad, going to work on getting 135 my next power week.

Skullcrushers:

125 x 6
125 x 5
125 x 5

Again, going to work on setting some PR's my next power week, for sure.

Crossbody DB Hammer Curls:

70's x 6
70's x 6

Seated French Presses:

135 x 5
135 x 4

Good workout today I think, really glad though that the power week is over. I was starting to get sick of beating on my joints all the time. I am really looking forward to the rep range and shock weeks though coming up. We'll see what happens.

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% cottage cheese + pineapple
Meal 2: garden salad + grilled chicken + vinegarette dressing
Meal 3: multi-grain crackers + tuna
Meal 4: turkey & cheese wrap
Meal 5: multi-grain crackers + peanut butter
Meal 6: 1 scoop of whey protein + skim milk
Meal 7: 2 scoops weight-gainer + skim milk

Sleep: 7 hours. Still not good enough.

Weight: 212 lbs.

 

[soxmuscle]

I measure it that way because while you may have been growing stronger and bigger, if you stayed strong with journals and diets I think your gains might be better. But hey, this is a sacred place.. prove me wrong!

 

[M.J.H.]

soxmuscle: I guess we'll have to wait and see what happens with this journal. I am not at all worried about dieting by the way. If its late at night and I feel hungry I am going to eat. I am going to keep it clean for the most part, but I am not going to worry about counting every little calorie, etc. I am focusing on keeping my diet clean, and my workouts intense.

 

[DeadBolt]

soxmuscle: I guess we'll have to wait and see what happens with this journal. I am not at all worried about dieting by the way. If its late at night and I feel hungry I am going to eat. I am going to keep it clean for the most part, but I am not going to worry about counting every little calorie, etc. I am focusing on keeping my diet clean, and my workouts intense.

solid goal my man....thats what I hope to do once the shoulder is up and running again.

 

[PreMier]

Well, anyhow its good to know your still alive hahaha

 

[M.J.H.]

DeadBolt: Good luck with your shoulder bro. We'll see what happens. I am still deciding on this M1T, not sure just yet. Have some problems now out of nowhere with my nipples being sore.

Jake: Yeah, lol, I am glad to be alive.

 

[M.J.H.]

Thursday; 5-26-2005

Rest

Cardio:

10 minutes of interval training on the treadmill; alternated 1-minute of walking at 3.5 MPH wtih 1-minute of running at 10.0 MPH. Only did 10 minutes but I was absolutely EXHAUSTED afterwards!

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: 1% cottage cheese + fruit
Meal 2: 1/2 whole-wheat peanut butter sandwich
Meal 3: multi-grain crackers + tuna
Meal 4: chicken noodle soup
Meal 5: whole-wheat tuna sandwich
Meal 6: 1 scoop of whey protein + skim milk
Meal 7: low-fat turkey chili, coffee
Meal 8: 2 scoops whey protein + skim milk

Sleep: 7 hours. Need to really work on getting at least 8 hours a night.

Weight: 212 lbs. Same as yesterday.

 

[DeadBolt]

DeadBolt: Have some problems now out of nowhere with my nipples being sore.

Tell those girls to stop biting so damn hard

 

[King Silverback]

Incredible numbers there!!! Power week isn't my favorite either, mine is Shock, It reminds me of my HIT days!!!

 

[M.J.H.]

DeadBolt: LOL, I have no idea at all what caused this. I hope it goes away soon, though! It's really driving me crazy. They're sore as hell and almost red around my nipple, its getting really annoying.

Archangel: I'm really looking forward to shock week. I absolutely love supersets, love dropsets, etc. Intensity techniques I have always been a fan of. I used to constantly do dropsets, supersets, trisets, etc. when I first started training.

 

[M.J.H.]

Friday; 5-27-2005

RR-Chest

Incline BB Presses:

205 x 8
185 x 10
165 x 14

Flat DB Presses:

100's x 7
80's x 11
70's x 14

Nautilus Pec-Deck Flyes:

200 x 7
150 x 13

Great chest workout today! So far I absolutely LOVE rep-range week! I do it a bit differently than gopro recommended, though. Instead of doing my first exercise in the 6-8 rep range, second exercise in the 10-12 rep range, etc. I do a varied rep scheme on every exercise. Which I think should be more effective in terms of hitting all of the muscle fibers. I guess we'll see what happens.

Diet/Supplements:

Preworkout: 1 scoop of whey protein, + skim milk, coffee, 25mcg T3, 25mg ephedrine, 200mg caffeine
During Workout: 24 oz. Gatorade + 5g creatine
Postworkout: 1 scoop of whey protein + skim milk
Meal 1: 1% cottage cheese + madarin oranges
Meal 2: chicken noodle soup
Meal 3: whole-wheat turkey & cheese sandwich
Meal 4: 1/2 whole-wheat peanut butter sandwich
Meal 5: whole-wheat ham & cheese sandwich
Meal 6: 1 scoop of whey protein + skim milk
Meal 7: oatmeal + skim milk + peanut butter

Really trying to focus on getting a lot of protein in on a daily basis. Lately I have been in the 200-250g range. And I want that up closer to 300-325g.

Sleep: 7 hours.

Weight: 211.5 lbs.

 

[bludevil]

Just found this journal. Very, Very impressive numbers for your age, size and weight. With the numbers you've been posting, I would care less how many journals I've started as well. It's obvious you've been progressing with the weights, and at your age you don't have to be super strict with your diet unless your wanting to compete.

 

[fUnc17]

nice w/o man, great inclines

 

[M.J.H.]

bludevil: Thanks bro! I really appreciate the support my friend. Really means a lot. Finally someone that views things the way that I do. I am always progressing so who the hell gives a sh*t about how many journals I start? I think a lot of people here at IM get so caught up in the little things they fail to realize the major things. Progress is what matters. I have been training for 8 years now (without stopping, ever) and for me to still make any kind of progress---I am very pleased. I feel like I have tried every kind of diet and training program under the sun, except for P/RR/S. So far I love it!

fUnc: Thanks bro. And honestly, my incline strength is way down. In the past I have hit 295 for a triple on inclines. And I hope that my strength climbs back to where it once was in a few months.

 

[King Silverback]

Big weight there Brother MonStar!!! I like your take on the varied rep schemes in the same exercise, pretty Interesting!!! Hows it goin?

 

[M.J.H.]

Archangel: Thanks bro! Appreciate the support, thanks again. Yeah I am basically doing the same thing just changing the rep range in each exercise. It makes more sense to me this way to tell you the truth. Plus, it keeps things interesting.

 

[M.J.H.]

Saturday; 5-27-2005

RR-Back

Bentover Rows:

295 x 7
225 x 13

CG Cable Pulldowns:

230 x 6
185 x 11

Support Rows:

245 x 6
165 x 11

Nautilus Pullovers:

240 x 9
220 x 13

Good workout today I think, I absolutely love rep-range training so far. Its really nice to use a varied rep scheme on all my exercises. So far I absolutely love it. No complaints at all, that's for sure.

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: MRP bar
Meal 2: turkey & cheese sub, 1 quart of skim milk
Meal 3: MRP bar
Meal 4: grilled chicken salad + vinegarette dressing
Meal 5: 2 scoops whey protein + skim milk
Meal 6: chicken noodle soup
Meal 7: 1% cottage cheese + mangos

Sleep: 8 hours.

Weight: 211 lbs.

 

[M.J.H.]

Sunday; 5-29-2005

Rest

Cardio:

10 minutes of interval training on the treadmilll; alternating 1-minute of walking at 3.5 MPH with running at 10.5 MPH.

Hanging Knee Raises / Rope Cable Crunches Superset:

12 / 180 x 10
12 / 180 x 10

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: 1% cottage cheese + mandarin oranges
Meal 2: whole-wheat turkey & cheese sandwich
Meal 3: 2 scoops weight-gainer + skim milk

Cheat Meal!

Decided that I am going to do a cheat meal every Sunday night. Usually around an hour long. Ended up eating 2 Reese's cups, a pint of Ben & Jerry's, about 1/2 a gallon of 2% milk, 25 or so Elfudge cookies, 4 slices of Hawaiian pizza, burrito supreme & double decker taco from Taco Bell.

I don't think one cheat meal a week is going to hurt anything. I am trying to keep a rough estimate of how many calories I took in during my cheat meal. The only problem was that tonight I did more of a binge style cheat meal. In the future I really don't want it to be a binge at all. That's what I'm trying to get away from.

Sleep: 8 hours.

Weight: 213 lbs.

 

[M.J.H.]

Monday; 5-30-2005

RR-Shoulders

Pissed today because the YMCA was closed for the damn holiday. So I had to workout in my basement. Short workout for sure, probably less than 20 minutes. Very intense, though.

Nautilus Military Presses:

150 x 8
120 x 13

DB Lateral Raises:

40's x 7
30's x 12

Upright Rows:

135 x 8
105 x 14

Bentover DB Lateral Raises:

20's x 12
20's x 12

Like I said overall my workout today was very intense. Absolutely no complaints at all thats for sure. Hit my shoulders/traps very hard. And considering that I was short on equipment, I was pleased.

Diet/Supplements:

Preworkout: 1 scoop of whey protein, + skim milk, coffee, 25mcg T3, 25mg ephedrine, 200mg caffeine
During Workout: 24 oz. Gatorade + 5g creatine
Postworkout: 1 scoop of whey protein + skim milk
Meal 1: 3 scoops of weight-gainer + skim milk
Meal 2: chicken noodle soup
Meal 3: 2% cottage cheese + strawberries
Meal 4: 2 low-fat ham & cheese stuffed chicken breasts
Meal 5:

So far today I am right around 250g of protein. I'm going to see if I can slam down some more before I go to bed tonight.

Sleep: 7 hours.

Weight: 215.5 lbs. Went a little overboard in the cheat meal last night. Whatever. Going to really take it easy on the cheat meal next weekend. I am not trying to gain a lot of the weight back that I lost on my low-carb diet.

 

[Rocco32]

Looking great in here Mike. Looks like P/RR/S is really doing it for you! Keep up the good work.

 

[King Silverback]

Very Impressive numbers Brother MonStar!!! Your strength is very Inspiring!!!

 

[M.J.H.]

Rocco: Yeah bro, so far P/RR/S is really great. I look forward to every single workout, there's no doubt about that. I just have to make sure that I keep my diet clean, that's all.

Archangel: Hey bro, thanks for the support, really appreciate it. I am definitely looking forward to shock week.

 

[M.J.H.]

Tuesday; 5-31-2005

RR-Arms

Seated Alternating DB Curls:

50's x 7
40's x 11
35's x 13

Rope Cable Pressdowns:

180 x 7
150 x 10
130 x 14

Concentration Curls:

40's x 8
35's x 12

One-Arm DB Kickbacks:

35's x 10
30's x 12

Good arm workout today! Really hit my arms hard, got in the gym, hit them quick, and got out. I was probably there less than 25 minutes. Really impressed with my workout today, and rest periods, etc. Absolutely no complaints at all. Looking forward to shock week coming up.

Diet/Supplements:

Preworkout: 1 scoop of whey protein, + skim milk, coffee, 25mcg T3, 25mg ephedrine, 200mg caffeine
During Workout: 24 oz. Gatorade + 5g creatine
Postworkout: 1 scoop of whey protein + skim milk
Meal 1: 2% cottage cheese + pineapple
Meal 2: multi-grain crackers + peanut butter, 1 quart of skim milk
Meal 3: whole-wheat turkey & cheese sandwich
Meal 4: whole-wheat ham & cheese sandwich
Meal 5: 2 scoops weight-gainer + skim milk
Meal 6: tuna salad + vinegarette dressing, skim milk

Took in around 300-315g of protein today, give or take. Not too bad at all.

Sleep: 6.5 hours.

Weight: 211 lbs. Not too bad.