Saturday Fever said:
Flies? Really?
This is the first time I've seen flies as part of a Westside routine.
-
Hello, this board in now turned off and no new posting.
Please REGISTER at Anabolic Steroid Forums, and become a member of our NEW community!
-
Check Out IronMag Labs® KSM-66 Max - Recovery and Anabolic Growth Complex
MonStar's Walking on the Westside!
- Thread starter M.J.H.
- Start date
Flies? Really?
This is the first time I've seen flies as part of a Westside routine.
Rocco: It's nice to see that my journals are inspiring someone! Really makes keeping them a lot more worthwhile knowing that everyone is reading them, etc. I'm going to try and get some more workout videos up in the next few weeks. Tomorrow I'm going to test my deadlift 1RM just to see where I'm at now. I know I have lost a good amount of strength since I didn't train legs for 3 months or so, oh well.
CaptainDeadlift: I'm not complaining, I absolutely love DB flyes!
CaptainDeadlift: I'm not complaining, I absolutely love DB flyes!
Tuesday; 6-28-2005
DE Bench (40 minutes, 24 sets)
CG Speed Bench: (hands 2-3" apart)
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
Bar speed honestly wasn't really too shabby here today. I was happy with my explosiveness right off my chest. Hands were as close as I could comfortably keep them without wrist discomfort.
Incline DB Presses: (CAT 75)
75's x 21
75's x 11
75's x 10
75's x 8
75's x 7
75's x 6
75's x 6
75's x 6
OUCH, that's about all I have to say after doing this CAT 75 technique for incline DB presses. My triceps and pecs were completely TOAST after this. After the first 2 sets my muscles basically just went completely numb, and I was just going through the motions. The 75's for 21 on though isn't too bad, I guess.
BTW, to those of you who do not know what CAT is---its a technique SF taught me where basically you pick a # such as 50, 75, or 100. And you do as many sets as it takes until you add up to that number in reps. I did CAT 75 today so in 8 sets I got to 75 reps. I rested about 20-30 seconds between sets.
Rope Cable Pressdowns:
160 x 4
160 x 4
160 x 4
140 x 7
140 x 7
Nice sets here today of pressdowns, really good triceps contractions. My triceps were already pumped as hell from the CAT.
Nautilus Lateral Raises:
160 x 11
160 x 11
160 x 9
Shoulders were completely fried. Definitely a solid workout today.
Diet/Supplements:
Preworkout: 1 scoop of whey protein + skim milk, 25mg ephedrine, 25mcg T3, 5mg M1T
Postworkout: 1 scoop of whey protein + skim milk
Meal 1: 1% cottage cheese + yogurt
Meal 2: tuna + crackers
Meal 3: 1/2 whole-wheat peanut butter sandwich, 5mg M1T
Meal 4: whole-wheat turkey & cheese sandwich
Meal 5: whole-wheat ham & cheese sandwich
Meal 6: chicken salad wrap
Day 4 today of M1T, so far I'm feeling great. Workouts are awesome, and my appetite hasn't been too out of control lately, lol.
Sleep: 7 hours. Not too bad.
Last edited:
Great w/o Mike, I bet that CAT technique really fried you LOL. So where do you put your videos up so we can view them?
So where do you put your videos up so we can view them?
Wow, look at that strength! Awesome job baby! 
Hope you have another great workout tomorrow with your ME squat/deadlift. I'm glad that your appetite hasn't been out of control either recently. Well, the weekend isn't here yet, lol.
Hope you have another great workout tomorrow with your ME squat/deadlift. I'm glad that your appetite hasn't been out of control either recently. Well, the weekend isn't here yet, lol.
Rocco: Hey man, well I haven't taken any videos lately at all. But when I do I'll get SF or Rob to post them up so everyone can view them. I always get some funny looks taking my digital camera in the gym with me, lol.
Laura: Hey there! Haha, you sound so funny saying ME squat/deadlift, lol. Remember, ME stands for max-effort and DE stands for dynamic-effort or speed. Like today was my DE bench day and I did speed bench. Yeah lately my diet has been pretty good, M1T has a nice appetite supressing effect, which is really nice. I'm going to be keeping my diet clean from now on---no Chinese buffets no matter what!
Laura: Hey there! Haha, you sound so funny saying ME squat/deadlift, lol. Remember, ME stands for max-effort and DE stands for dynamic-effort or speed. Like today was my DE bench day and I did speed bench. Yeah lately my diet has been pretty good, M1T has a nice appetite supressing effect, which is really nice. I'm going to be keeping my diet clean from now on---no Chinese buffets no matter what!
CaptainDeadlift said:
They're generally not since the routine teaches benching without mush pec use. I threw them in because as much as we're looking to up strength numbers, he's also still interested in physique. Figured some flies couldn't hurt in that department.
Solid workout Mike. Just remember to load up on protein. Your shoulders need salvation. 
monstar, hows the BFFM ebook coming along?
"Remember, ME stands for max-effort and DE stands for dynamic-effort or speed."
Got it LOL.
How's your back? Still sore from your workout earlier babe?
Got it
LOL.How's your back? Still sore from your workout earlier babe?
SF: Good point about the flyes, bro. I am training just as much for my physique as I am for my strength. The CAT really beat me up today man, I don't know about maxing out on bench on Friday. We'll see how I feel, though. I am afraid that tomorrow my lower body is going to be too sore to max out on deadlifts. If I am still aching tomorrow what do you recommend? Maybe work up to my 2-3RM instead?
BTW, what should I do about my ME day and the dips and push-ups. The push-ups kill my wrists so I can't do them and the dips my gym doesn't have a decent dip station. The only time I do dips is when I'm training in my basement.
shiznit: I haven't had a chance to read it that much but what I have read looks solid, thanks bro.
Laura: Hey! Yeah ME days are heavier days usually and DE days are lighter, for the most part. Today I didn't work my back at all, I work my back on squat/deadlift days not bench days. And my back is feeling okay, though. My legs are still hurting, but oh well. Hopefully tomorrow they'll be fine.
BTW, what should I do about my ME day and the dips and push-ups. The push-ups kill my wrists so I can't do them and the dips my gym doesn't have a decent dip station. The only time I do dips is when I'm training in my basement.
shiznit: I haven't had a chance to read it that much but what I have read looks solid, thanks bro.
Laura: Hey! Yeah ME days are heavier days usually and DE days are lighter, for the most part. Today I didn't work my back at all, I work my back on squat/deadlift days not bench days. And my back is feeling okay, though. My legs are still hurting, but oh well. Hopefully tomorrow they'll be fine.
I am curious as to why you continously cycle m1t. do you plan on trying AAS in the future?
soxmuscle: To answer your question I don't plan to ever do AAS. I absolutely love M1T though, the gains that I get from it are always very good. Makes it a worthwhile supplement, IMO. I don't have much of a reason not to do M1T. I had the idea of injections, etc. But I am not at all opposed to PH's and PS's.
damn mike. incline db's 75's for 21? 
I feel like I am having a flashback
knew I shouldn't have done that acid in the early 90's!
knew I shouldn't have done that acid in the early 90's!
fUnc: Yeah, the 75's for 21, not too bad I guess. Nice slow reps really focusing on my pecs. I set the incline pretty low for those, actually. Thanks for checking out my journal.
Riverdragon: Flashback? I'm lost, lol.
Riverdragon: Flashback? I'm lost, lol.
Wednesday; 6-29-2005
ME Squat/Deadlift (55 minutes, 26 sets)
Conventional Deadlifts:
135 x 3
225 x 3
315 x 2
405 x 2
495 x 1
585 x Miss
585 x Miss
Really upset with myself today on this first attempt at 585, I got it about 50-60% of the way up, and all I had to do was lock it out. Stuck at the top for a second or two and then just dropped it. My legs were still very sore today so I think this might have had something to do with it. Although 495 came up like cake, and I did get my 2nd attempt at 585 5-6" off the floor.
CG Cable Pulldowns:
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3
Did some high/low today for pulldowns, good sets, really hit my lats hard. Nice slow negative part of each rep.
Hyperextensions:
95 x 10
95 x 10
95 x 8
My lower back was absolutely FRIED after these 3 sets of hypers today, holy sh*t. Really beat the hell out of my lower back today after these. I know for sure I'm going to be hurting tomorrow.
Incline DB Rows:
50's x 9
50's x 9
50's x 10
Good sets of incline rows today, I do these facing an incline bench---really go nice and slow for each rep focusing on my lats.
Nautilus Lying Leg Curls:
200 x 5
200 x 5
200 x 4
200 x 4
Finished up today with some leg curls, not too bad at all. My hamstrings were completely toast after these 4 sets.
Diet/Supplements:
Preworkout: 1 scoop of whey protein + skim milk, 25mg ephedrine, 25mcg T3, 5mg M1T
During Workout: 20 oz. Gatorade + 5g creatine
Postworkout: 1 scoop of whey protein + skim milk
Meal 1: 1% cottage cheese + yogurt
Meal 2: 1/2 whole-wheat peanut butter sandwich, 1 pint of skim milk
Meal 3: chicken salad wrap, 5mg M1T
Meal 4: tuna + crackers
Meal 5: whole-wheat turkey & cheese sandwich
Meal 6: 1 scoop of whey protein + skim milk
Meal 7: salad + grilled chicken + italian dressing, 5mg M1T
Took in right around 320-330g of protein today.
Sleep: 6.5 hours. Not enough.
Last edited:
MonStar said:fUnc:
Riverdragon: Flashback? I'm lost, lol.
you + westside + saturday fever = flashback.
I guess things really do happen in cycles.
Hey Mike. You know I have been following your journals silently (and sometimes not so silently ), but my observation is that you are happiest with the "Westside/SF" connection .
), but my observation is that you are happiest with the "Westside/SF" connection .
I agree with JD. And great w/o today, huge numbers there!
JerseyDevil: Hey man! Nice to know that you're still reading. I haven't seen your name lately in my journal. I completely agree man that the Westside/SF connection can't be beat for me! As long as SF sticks around, I can assure that this journal will stick around, too.
Rocco: Thanks man, appreciate the support. Yeah today overall was a good workout, but I really wanted to hit 585. Whatever, I'll get it next time for sure.
Rocco: Thanks man, appreciate the support. Yeah today overall was a good workout, but I really wanted to hit 585. Whatever, I'll get it next time for sure.
Good lifting, I'm sure you will hit 585 next time.
Heya man awsome w/o!!!!! Puts my deads to shame LOL!!!
ihateschoolmt: Hey man! Thanks for stopping by. I really hope that I hit 585 next time in the gym, too.
DeadBolt: Thanks for the support bro! I really wanted to hit 585, but whatever. At least now I know where my sticking point is in deadlifts, thats one good thing.
DeadBolt: Thanks for the support bro! I really wanted to hit 585, but whatever. At least now I know where my sticking point is in deadlifts, thats one good thing.
MonStar said:
Thursday; 6-30-2005
Rest
Cardio:
10 minutes interval training on the treadmill; alternated 1-minute if walking at 3.4 MPH with 1-minute of running at 10.6 MPH. Exhausting!
Rope Cable Crunches:
160 x 20
160 x 20
Few quick sets of abs, nothing too intense. My lower back was cramping up during my running so I decided to do some light abs after.
Diet/Supplements:
Preworkout: 1 scoop of whey protein + skim milk, 25mg ephedrine, 25mcg T3, 5mg M1T
Postworkout: 1 scoop of whey protein + skim milk
Meal 1: 1% cottage cheese + yogurt
Meal 2: 1/2 whole-wheat peanut butter sandwich
Meal 3: whole-wheat chicken salad sandwich
Meal 4: whole-wheat ham & cheese sandwich
Meal 5: tuna + crackers
Meal 6: 2 scoops of weight-gainer + skim milk
Meal 7: oatmeal + 1 scoop of whey protein + skim milk
Sleep: 8.5 hours.
Last edited:
I just watched your vids again Mike and they are awesome! I'm excited to go and work on my Deads tomorrow
When are you gonna post your new workout videos? I want to see them. 
