Great job Mike. There is so much good info in this journal as well! Did you feel any difference doing Tate's on an incline?
For bench do you use any wrist wraps?
For bench do you use any wrist wraps?
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MonStar's Walking on the Westside!
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Rocco: Hey man, thanks for stopping by. Nice to see my journal has some useful knowledge in it! The Tate presses are great from an incline actually, you have a slightly increased ROM. And no I don't use any kind of wraps on my wrists or knees or anything, etc. At one point a few years ago I used a belt for deadlifting, but not anymore.
Wednesday; 7-20-2005
DE Deadlift (35 minutes, 21 sets)
Really AWFUL workout today!
I was pissed but at the same time I completely expected this. I was running on 4 hours sleep and didn't get a chance to eat much last night at all. So it's basically my fault, but whatever. My lower back was still sore from pulling 585 off the platform. Speed Deadlifts:
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
These honestly felt like a million pounds, today. For whatever reason pulling 8 sets of 2 with 315 felt nearly impossible. Bar speed sucked, today.
Nautilus Lying Leg Curls:
220 x 5
220 x 5
220 x 5
220 x 5
220 x 5
Decent sets of leg curls today---this was about the only decent exercise I had all day. My lower back felt sh*tty, my whole body felt weak, I was completely drained from the lack of sleep and no food.
CG Cable Rows / BTN Cable Pulldowns: (superset)
275 x 8
260 x 9 / 185 x 7
275 x 8
260 x 9 / 185 x 6
I was supposed to do twice as much volume for these, but I was drained as hell. Whatever.
Concentration Curls:
50's x 7
50's x 6
Finished up with 2 sets of curls real quick---definitely good sets. I was supposed to do WAY more volume for my biceps but I felt like I was about to fall asleep in the gym. So obviously this workout was just not happening.
Late curl-jockey workout tonight in my basement!
Standing BB Curls:
105 x 12
105 x 12
105 x 11
135 x 5
135 x 4
75 x 18
Not too bad, worked up a good sweat doing 6 sets of BB curls.
Diet/Supplements:
Preworkout: 2 scoops of weight-gainer + skim milk, 25mcg T3, 5mg M1T
During Workout: 24 oz. Gatorade + 5g creatine
Postworkout: 1 scoop of whey protein + skim milk
Meal 1: 1% cottage cheese + yogurt
Meal 2: whole-wheat tuna sandwich
Meal 3: 1/2 whole-wheat peanut butter sandwich
Meal 4: tuna wrap
Meal 5: 2 scoops of whey protein + skim milk
Meal 6: oatmeal + skim milk
Meal 7: 3-4 tbsp. peanut butter
Sleep: 4 hours.
WTF? I am so pissed off at myself for doing this. It's totally not like me to ty and workout on such a sh*tty amount of sleep. I'm definitely catching up on my sleep tonight, no questions asked.
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everybody has their bad days
shiznit: Thanks for the post man, I appreciate it. I agree that everyone has bad days. And as a matter of fact I think I might even go home today and do another short workout in my basement. Take a short nap at work, eat up all day, and then around 9:00 tonight try and slam down another quick biceps session. Just do some more curls.
Thursday; 7-21-2005
Rest
Vertical Knee Raises:
12
12
12
12
Some quick sets of abs today, nothing too intense. Just did some knee raises on the vertical bench. I really like these a lot, being it's a weight-less ab exercise.
One-Leg DB Calf Raises:
60's x 12
60's x 12
60's x 12
60's x 12
Some decent sets of calf raises here today, hit my calves pretty hard. I really hope that my calves start to respond. For whatever reason my calves just don't friggin' grow, I have no idea why.
Reverse BB Wrist Curls:
65 x 20
65 x 20
65 x 20
65 x 20
45 x 36
Nice sets of reverse wrist curls today---really hit my forearms pretty damn hard. My forearms were pumped and vascular as hell from these 5 sets. Finished up with the bar for 36 reps.
Diet/Supplements:
Preworkout: 1 scoop of whey protein + skim milk, 25mcg T3, 5mg M1T
Postworkout: 1 scoop of whey protein + skim milk
Meal 1: 1% cottage cheese + yogurt
Meal 2: oatmeal + skim milk
Meal 3: 1/2 whole-wheat peanut butter sandwich
Meal 4: tuna wrap
Meal 5: whole-wheat tuna sandwich
Meal 6: beef stew
Meal 7: 3-4 tbsp. peanut butter
Sleep: 8 hours.
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Ahh some decent rest....finally!!! Hope you catch up on the lost sleep the next few days bud you need it!
DeadBolt: Yeah man my sleep is all over the place sometimes. I really want to try and get a minimum of 7 hours a night no matter what. But sometimes thats just simply not possible, unfortunately. Oh well.
Friday; 7-22-2005
ME Bench (50 minutes, 26 sets)
Incline Bench Presses:
135 x 3
185 x 3
225 x 3
245 x 2
275 x 1
295 x 1
315 x 1!
325 x 1!
335 x Miss
Huge PR for me here today! I have never touched anything over 285 for a single on incline BB presses. I was more than pleased hitting 325 for a single. With 335 I basically just gave up. Got about halfway up and said f*ck it, whatever.
Suspended Bench Presses: (bar 2" off chest)
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
Wow, these were some tough sets of suspended bench here today. Did these with my normal bench grip, and really hit my triceps hard. 8 sets of 2 with 315 starting with the bar 2" off my chest. Really good sets here today, no complaints at all. The last set of 2 I just BARELY completely the 2nd rep.
Cable Pressdowns / Overhead Rope Extensions: (superset)
Stack x 12 / 140 x 10
Stack x 10 / 140 x 8
Stack x 8 / 140 x 6
Triceps were PUMPED from these 3 supersets, lol. I supersetted regular pressdowns with overhead rope extensions, and wow, my triceps were swole, hah.
Seated DB Lateral Raises:
30's x 12
30's x 12
30's x 10
Finished up with some lateral raises, hit my shoulders pretty damn hard. No complaints at all here today---I noticed a new vein or two in my delts in the mirror, lol.
Diet/Supplements:
Preworkout: 2 scoops of weight-gainer + skim milk, 25mcg T3, 5mg M1T
During Workout: 24 oz. Gatorade + 5g creatine
Postworkout: 1 scoop of whey protein + skim milk
Meal 1: 1% cottage cheese + yogurt
Meal 2: oatmeal + skim milk + walnuts
Meal 3: 1/2 whole-wheat peanut butter sandwich
Meal 4: garden salad + tuna
Meal 5: whole-wheat tuna sandwich
Meal 6: 3-4 tbsp. peanut butter
Sleep: 7 hours.
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Congradulations on the PR.
You know, of course, all these PR's mean you'll be smashing the 405 mark before you think. 
That was a GREAT session you constructed. I like the combination of ME Incline and high/low on suspended.
That was a GREAT session you constructed. I like the combination of ME Incline and high/low on suspended.
ihateschoolmt: Thanks man!
SF: Thanks for stopping by, bro, I know how busy your schedule gets. Yeah today's session was great, I really enjoyed it. Was a great feeling to hit 325 on the incline, especially considering how damn steep our incline bench is at my gym. Tomorrow I have DE deadlift so if you get a chance maybe throw something together. I think I want to do some ghetto t-bar rows, since I haven't done them in a long time.
SF: Thanks for stopping by, bro, I know how busy your schedule gets. Yeah today's session was great, I really enjoyed it. Was a great feeling to hit 325 on the incline, especially considering how damn steep our incline bench is at my gym. Tomorrow I have DE deadlift so if you get a chance maybe throw something together. I think I want to do some ghetto t-bar rows, since I haven't done them in a long time.
Anna: Hey there! I haven't talked to you in forever! Hope that everything is going well, thanks for stopping by. I'm actually pretty pleased with myself lately I am pretty sure that tomorrow marks 4 weeks without any binges, lol.
Patrick: Hey man, thanks for stopping by. I completely agreee that incline is definitely the hardest lift out of all 3. It's amazing that going from incline to decline my 1RM is about 70-80 lbs. different. Especially since at my gym our incline bench is ridiculously steep, much steeper than I personally prefer. When I do incline DB presses I always just do a very low-incline, not putting too much stress on my front delts.
325 is a good press? DAMN 325 is a GREAT incline pressP-funk said:
. I agree incline is the best of the 3 bench press angles..
DE Deads
Speed Racks Pulls
8 sets of 2 (2 different stances, half the ROM)
Pull-Throughs
4 sets of 20
Rows
8 sets of 3
Ham Curls
4 sets of 6
Rear Delt Raises
2 sets of 12
Pulldowns
1 sets to failure (try to fail around 25)
Speed Racks Pulls
8 sets of 2 (2 different stances, half the ROM)
Pull-Throughs
4 sets of 20
Rows
8 sets of 3
Ham Curls
4 sets of 6
Rear Delt Raises
2 sets of 12
Pulldowns
1 sets to failure (try to fail around 25)
Also, try to get a set or two of HEAVY shrugs in. This will help your lockout strength as well as your grip, since you've mentioned losing the grip a couple times.
Nice work on the incline and suspended presses Monstar, that's some crazy weight to be pushing so often. This is kind of random, but I see your supplementing with M1T. That's been banned hasn't it (along with a lot of other supps)? Do you just have a large leftover supply?
You are a MonStar Brother Mike!!! Outstanding Inclines!!! Sweet PR too!!!
JerseyDevil: I honestly probably prefer declines the most out of all 3 presses, but oh well. Thanks for stopping by JD, I appreciate it bro.
SF: Done, bro. Workout sucked today for whatever reason. I had a ton of sleep but my energy was absolutely awful. I really need to work some more complex carbs into my diet or something, whatever. If you get a chance bro can you post my DE bench and ME deadlift workouts.
Seanp: I actually get it from members that were smart enough to stock up on it before it was banned.
Archangel: Thanks man!
SF: Done, bro. Workout sucked today for whatever reason. I had a ton of sleep but my energy was absolutely awful. I really need to work some more complex carbs into my diet or something, whatever. If you get a chance bro can you post my DE bench and ME deadlift workouts.
Seanp: I actually get it from members that were smart enough to stock up on it before it was banned.
Archangel: Thanks man!
Saturday; 7-23-2005
DE Deadlift (50 minutes, 24 sets)
Speed Rack Deadlifts: (bar set just below knee level)
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
Eh, basically just speed lockouts honestly. Nothing too extraordinary.
Rope Cable Pull-Throughs:
Stack x 15
Stack x 14
Stack x 14
Lower back and hamstrings were toasted after these 3 sets. For whatever reason my lower back started to cramp up after these sets, I don't know if it was the high-reps or what.
T-Bar Rows:
315 x 6
315 x 6
270 x 12
OUCH! These 3 sets really beat the hell out of my midback and lats, no complaints at all. I haven't done these in ages.
Nautilus Seated Leg Curls:
180 x 10
230 x 7
230 x 7
230 x 6
Bentover DB Lateral Raises:
25's x 12
25's x 12
25's x 12
Did some leg curls and some bentover raises, pretty good sets.
CG Cable Pulldowns:
170 x 22
Seated DB Shrugs:
100's x 9
100's x 9
Finished up today with a set of high-rep pulldowns and then 2 sets of seated DB shrugs. Really trying to add some size to my traps, they've always been a stubborn bodypart of mine.
Diet/Supplements:
Meal 1: oatmeal + skim milk + walnuts + raisins
Preworkout: 2 scoops weight-gainer + skim milk, 5mg M1T
During Workout: 24 oz. Gatorade + 5g creatine
Postworkout: 1 scoop of whey protein + 2% milk
Meal 2: 1% cottage cheese + peaches
Meal 3: MRP bar
Meal 4: low-fat turkey chili + beans
Meal 5: 6-7 tbsp. peanut butter
Meal 6: oatmeal + raisins + 2% milk
Sleep: 9 hours.
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DE Bench
Speed Incline (alternate between close and wide grips)
8 sets of 3
OH Press/Side Lateral Superset
3 sets of 8/3 sets of 8
Uprights
4 sets of 6
Rope Pushdowns
6 sets of 4
Decline Flies (or flat if declines are awkward)
2 sets of 12
Speed Incline (alternate between close and wide grips)
8 sets of 3
OH Press/Side Lateral Superset
3 sets of 8/3 sets of 8
Uprights
4 sets of 6
Rope Pushdowns
6 sets of 4
Decline Flies (or flat if declines are awkward)
2 sets of 12
ME Deadlift
Suspended Good AMs
work to a 2RM
SLDL
2 sets of 12
Ham Curls (one legged)
3 sets of 8
Ghetto Rows
8 sets of 2
Pull-Throughs
2 sets of 10
WIDE-grip Pulldowns
4 sets of 6
Suspended Good AMs
work to a 2RM
SLDL
2 sets of 12
Ham Curls (one legged)
3 sets of 8
Ghetto Rows
8 sets of 2
Pull-Throughs
2 sets of 10
WIDE-grip Pulldowns
4 sets of 6
Oh, and get a couple sets of shrugs in. I keep forgetting them, but I want to include them in about 4 Deadlift days in a row.
SF: Thanks man! I'm really looking forward to trying out incline speed bench tomorrow, I think its going to be nice for a change of pace. I'm going to throw some shrugs in at the end of my deadlift days from now on. Lots of variations, see if I can squeeze some growth out of them.
Sunday; 7-24-2005
Rest
BB Wrist Curls:
95 x 15
95 x 15
95 x 15
75 x 25
75 x 25
45 x 30
Some pretty good sets today of forearms, really hit them hard. No complaints at all here today. My forearms always get pumped as hell. I really am trying to get my dman forearms to start growing again.
Seated Calf Raises:
285 x 20
285 x 20
285 x 20
285 x 20
Nice sets of calf raises here today, really hit my calves hard. After the first 2 sets my calves were cramping up like crazy. Really pleased with my sets here today.
Rope Cable Crunches: (multiple variations)
180 x 15
180 x 15
180 x 15
180 x 15
180 x 15
Finished up my workout today with some crunches, not too bad. Did a few different variations, all 5 sets were pretty damn good.
Diet/Supplements:
Meal 1: oatmeal + skim milk + raisins + honey
Preworkout: 1 scoop of whey protein + skim milk, 5mg M1T
Postworkout: 1 scoop of whey protein + 2% milk
Meal 2: 2 tuna wraps
Meal 3: 1% cottage cheese + yogurt
Meal 4: fat-free / sugar-free soft ice-cream
Meal 5: low-fat turkey chili & beans
Meal 6: 5-6 tbsp. peanut butter
Meal 7: grilled chicken soft taco
Meal 8: oatmeal + raisins + skim milk
Cheated tonight a little bit with some fat-free / sugar-free ice-cream, whatever.
Sleep: 8 hours.
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Heya man lookin good!! Hows the body holdin up for ya??
