MonStar's Walking on the Westside!

[M.J.H.]

SF: Thanks for stopping by, man. Yeah my middle 2 knuckles from the outside of my hand are dark brown and bruised. I am not sure what I did but obviously it was something more major that I thought at the time. Right when it happened I felt like everything was fine---but then after it was throbbing the rest of the day and the following day, I knew I had to do something about it.

 

[M.J.H.]

Wednesday; 8-3-2005​

ME Bench

Suspended Bench Presses: (wide-grip, bar 2" from chest)

135 x 3
185 x 3
225 x 3
275 x OUCH!

My left hand is absolutely killing me, I really need to get it checked out. I tried 275 and my left had was just in excruciating pain. I don't know what I am going to do about this. I think its just a really bad sprain, hopefully.

Rope Cable Pressdowns:

Stack x 5
Stack x 5
Stack x 5
150 x 12
150 x 12

Some good sets today of rope pressdowns for my triceps. Used the entire stack for 3 sets of 5 then dropped down for a few sets of 12. My triceps were trashed.

One-Arm DB French Presses:

40's x 8
40's x 8
40's x 8

Did some French presses for my triceps, nothing too exciting. Beat my triceps up pretty good with these after rope pressdowns.

Nautilus Pec-Deck Flyes:

220 x 8
220 x 8
220 x 8
170 x 14

Nice sets of pec-deck flyes today, I really love this exercise. Just one set of this exercise and my chest is completely pumped. Its one of the few exercises that really isolates my pecs completely.

Upright Rows:

135 x 7
135 x 7
135 x 6
135 x 6

Did some upright rows today---not too bad I guess. Hit my shoulders pretty damn hard.

Nautilus Lateral Raises:

200 x 8
200 x 8
170 x 11
170 x 11
150 x 16

Finished up today with some lateral raises! I did a few extra sets to get a good look at this girl in the Nautilus room of my gym, wow, smokin' hot. Of course I didn't have the balls to say anything to her, lol.

Diet/Supplements:

Preworkout: 2 scoops of weight-gainer + skim milk
During Workout: 24 oz. Gatorade + 5g creatine
Postworkout: 1 scoop of whey protein + skim milk
Meal 1: 6" turkey & cheese sub
Meal 2: tuna wrap
Meal 3: whole-wheat tuna sandwich
Meal 4: 1/2 whole-wheat peanut butter sandwich
Meal 5: grilled chicken + broccoli & cheese
Meal 6: 1% cottage cheese + yogurt
Meal 7: 5-6 tbsp. of peanut butter
Meal 8: low-fat turkey chili & beans

Estimated Calories: ~4,500

Sleep: 7 hours.

 

[Saturday Fever]

Good session. Definitely get the hand checked out. They'll probly wrap it and give you an icing schedule and recommend resting it. Either way, take care of it.

 

[Alaric]

Hey hope that hand feels better for ya. Nice work in your sessions!

Do you use chalk and/or straps, more specifically...for deadlifts?

 

[M.J.H.]

SF: Yeah man, we'll see. I honestly just think that its really badly bruised. I mean my knuckles on the outside are dark brown compared to my other hand. It's felt better every single day. So I'm going to give it a few more days before I do anything.

Alaric: Thanks man, tomorrow's session is going to be lame because my hand is still f*cked up. I don't ever use straps or gloves on any lifts, and especially not deadlifts. The only thing that I use is chalk. No belt, no straps, no hooks, no gloves, no suits, etc.

 

[DeadBolt]

Heya man sorry to hear the hand stillllll isn't getting better! Def go get it checked out brotha!!

I use chalk on my deads as well and love it!

 

[M.J.H.]

DeadBolt: Hey man, thanks for stopping by. Yeah I really hope that my hand is 100% back to normal in the next week or so. It feels a little bit better every single day. So I really think that it's just a matter of time.

 

[M.J.H.]

Thursday; 8-4-2005​

DE Deadlift (50 minutes, 25 sets)

Worked out in a new gym today and got a few comments on my physique and a few on the A&F shirt that I was wearing, it said "you're better off without me" on it, lol.

Speed Deadlifts:

365 x 2
365 x 2
365 x 2
365 x 2
365 x 2
365 x 2
365 x 2
365 x 2

Decent sets today, my left hand was bothering me throughout all of these 8 sets. Whatever. Used a little more weight and did 8 sets of 2 instead of my usual 8x3.

BTN Cable Pulldowns:

220 x 5
220 x 5
175 x 9
175 x 9

Good sets today of BTN pulldows, hit my lats pretty damn hard. Dropped the weight and finished up with 2 sets of 9 with 175.

Suspended Good Mornings:

225 x 4
225 x 4
225 x 4
225 x 4

Ouch, beat up my lower back hard with these 4 sets of suspended good AM's. Really hit my lower back hard, trying to kickstart my lower back strength to eventually pull 675.

Hammer Strength Iso-Rows:

245 x 12
245 x 12
335 x 6
335 x 5

Hammer Curls:

65's x 7
50's x 12

Did some Hammer Strength rows, and then some hammer curls. The rows were great, I really liked them a lot. Nice for a change of pace, for sure.

CG Cable Upright Rows:

160 x 10
160 x 10
160 x 10

Finished today with some upright rows for my traps, good sets. My traps really seem to be coming along, finally.

Diet/Supplements:

Preworkout: 2 scoops of weight-gainer + skim milk
During Workout: 24 oz. Gatorade + 5g creatine
Postworkout: 1 scoop of whey protein + skim milk
Meal 1: 1/2 smoked turkey & cheese sandwich
Meal 2: 1% cottage cheese + yogurt
Meal 3: 1/2 whole-wheat peanut butter sandwich
Meal 4: 1/2 smoked turkey & cheese sandwich
Meal 5: 1/2 turkey & cheese sandwich
Meal 6: MRP bar
Meal 7: 4-5 tbsp. peanut butter
Meal 8: 1% cottage cheese + peanut butter

Estimated Calories: ~4,300

I decided to start keeping a rough estimate of how many calories I'm consuming at the end of each day. Just to get an idea, basically. Lately I feel like I might be either 1) retaining some water or 2) gaining a little flab. So I'm going to start some T3 as soon as it comes in the mail and take care of this problem.

Sleep: 7 hours.

 

[M.J.H.]

Friday; 8-5-2005​

Rest

Rope Cable Crunches:

80 x 15
80 x 15
80 x 15
80 x 15

Some decent sets of cable crunches today, really seemed to hit my abs harder than usual. Probably because I'm working out in a new gym.

Seated Calf Raises:

270 x 20
270 x 20
270 x 20
315 x 15
180 x 40

Nice sets today, really trying to add some size to my calves.

BTB Wrist Curls / Reverse BB Wrist Curls: (superset)

135 x 15 / 45 x 25
135 x 15 / 45 x 25
135 x 15 / 45 x 25

Ouch, hit my forearms pretty damn hard today. Supersetting these really beat the hell out of my forearms. Nice burn, and pump.

Diet/Supplements:

Preworkout: 1 scoop of whey protein + skim milk, 50mcg T3
Postworkout: 1 scoop of whey protein + skim milk
Meal 1: 1% cottage cheese + kashi cereal
Meal 2: 1/2 smoked turkey & cheese sandwich
Meal 3: 1/2 whole-wheat peanut butter sandwich
Meal 4: 1/2 smoked turkey & cheese sandwich
Meal 5: chicken noodle soup
Meal 6: whole-wheat tuna sandwich
Meal 7: grilled chicken pita
Meal 8: garden salad, chicken noodle soup, breadsticks
Meal 9: 1% cottage cheese + yogurt

Estimated Calories: ~5,000

Sleep: 7.5 hours.

 

[Alaric]

Hey MonStar, awesome session are you cutting or maintaining at the moment?

 

[Saturday Fever]

If by cutting or maintaining strength, I'd say the answer is neither. He's exploding.

 

[DeadBolt]

If by cutting or maintaining strength, I'd say the answer is neither. He's exploding.

I concur with this....he is just goin nuts LOL.

Mike that was an awsome w/o....killed good AM's!!!! Hows the hand big guy? I ordered a COC and a book on stregth training. I hope it gets here today!