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MonStar
04-13-2002, 12:57 AM
I have decided to start another, hopefully my laste final and lengthy, online journal here at WBB. I know that I have been bouncing from journal to journal to journal and from diet to diet to diet to diet and everything like that. Ill probably hear a lot of sh*t.

Please I am asking you all here at WBB that if you dont have anything nice or constructive to say please just dont post anything at all. I appreciate that. I am not going to give any links or anything like that to my other NHE (Natural Horomonal Enhancement), and CID (Cyclical Isocaloric Diet) journals, because I want a fresh clean start.

Currently my goals are a little bit of fat-loss, in my stomach and my chest area, and other than that gaining strength. Ill have my strength goals posted in another post. ;);)

MS

MonStar
04-13-2002, 12:57 AM
Diet.
I am going to be doing a basic diet thats actually kind of similar to what I did before, a cyclical isocaloric diet. Only this time around I am not going to have the refeed days. As you probably know an isocaloric diet is basically approximately 33% protein, 33% carbs, and 33% fat. On my isocaloric days Ill be taking in the following, roughly.

2100 - 2300 calories
180 - 200g protein
180 - 200g carbs
60 - 80g fat

Okay here is where the fun comes into play. Either Day 6 or Day 7 every single week I will refeed. Its called a refeed day although the actual refeeding only takes place after around 5:00 - 6:00 PM. Basically during this time Ill take some ALA or whatever and just pig the f*ck out. And I dont mean cheat with one little meal and a scoop of ice-cream. I mean eat until I am going to puke all over myself. Gorge and stuff and feast and just binge like a total psycopath, going all out. Now keep in mind that this is only 5% of the week. The other 95% of the week is spent dieting strictly with the isocaloric diet above. Makes my diet much more pliable.
:p:p

MonStar
04-13-2002, 12:57 AM
Supplements.
Daily, Ill be taking some basic supplements like a multi-vitamin/mineral, some vitamin C, vitamin E, some extra zinc, and some extra calcium.

As of 4/24/02 I will be taking glutamine on a daily basis. 5g glutamine when I wake up, 5g glutamine peptides postworkout, 5g glutamine before bed.

Also Currently I am taking three different fat-burners, the first Ill be taking preworkout and precardio, called Liquid Clenbutrx by VPX Sports.

1 Serving Of Liquid Clenbutrx Contains...
Thermogenic/Nuerogenic Blend:
MaHaung Extract (Standardized at 8%)
Citrus Aurantium Extract (Standardized for 10% Synephrine)
Guarana (Standardize for 22% Caffeine)
White Willow Extract
L-Tyrosine
Bioperine
Proprietary Thyrogenic, Insulinogenic and Ant-Estrogenic Blend:
Methoxivone (5-Methyl-7-Methoxy-isoflavone)
Guggulsterones (E & Z) (Standarized at 10%)
Ipriflavone (7-Isopropoxy Isoflavone)
Phenylpropanolomine
Yohimbe Extract (Standardize at 8%)
Bis-Glycina

The second and third fat burners Ill be alternating week to week. Every Saturday Ill switch from one to another. Ill be taking them twice during the day. Just not preworkout and precardio. The first is called Adrenalin.

1 Serving Of Adrenalin Contains...
200 mg. caffeine
35 mg. 1R 2S norephedrine hcl
100 mg. of synephrine hcl
3.4 mg. of yohimbine hcl

The second is Lipodryl.

1 Serving Of Lipodryl Contains...
20 mg. ephedrine hcl
200 mg. caffeine
150 mg. quercetin
333 mg. vitamin C

Precardio Ill be taking 500 mg. alpha-lipoic acid (ALA). Preworkout and postworkout Ill be taking 250 mg. ALA. to aid as a glucose disposal agent, etc. Precardio I take it to help lower my blood sugar levels even further and postworkout I take it to help with carb absorption and nutrient partioning.

Postworkout Ill also be taking 5g creatine, 5g glutamine peptides, and 3g arginine, 1g ginger root, along with 250 mg. Aminogen. I take the arginine to aid in glycogen replenishment and the ginger root and Aminogen to help with protein absorption.

As of 4/21/02 I have added a 1/2 serving of Cell-Tech to my postworkout supplement regimen.

1/2 Serving Of Cell-Tech Contains...
37.5g dextrose
5g creatine
1g taurine
100 mg. ALA

Keep in mind that on my refeed days Ill be dropping my fat-burners to help upregulate my system. Ill be taking extra ALA on my refeed days also.
:thumbup::thumbup:

MonStar
04-13-2002, 12:58 AM
Training.
Day 1: Chest, Triceps.
Day 2: Back, Biceps, Forearms.
Day 3: Rest / Cardio.
Day 4: Quads, Hamstrings, Glutes, Calves.
Day 5: Delts, Traps, Abs.
Day 6: Rest / Cardio.
Day 7: Rest / Cardio.

Chest, Triceps.
Flat Barbell Presses: 1 set, 6-8 reps
Dips: 1 set, 6-8 reps
Flat Dumbbell Presses: 1 set, 6-8 reps
Flat Dumbbell Flyes: 1 set, 6-8 reps
Machine Pec-Deck Flyes: 1 set, 6-8 reps
High-cable Crossovers: 1 set, 6-8 reps

Total Chest Sets: 6

Lying Close-grip Cambered-bar Extensions: 1 set, 6-8 reps
Seated Close-grip Cambered-bar French Presses: 1 set, 6-8 reps
Standing Cable Pressdowns: 1 set, 6-8 reps
Seated One-arm Dumbbell Extensions: 1 set, 6-8 reps

Total Tricep Sets: 4

Back, Biceps, Forearms.
Wide-grip Underhand Chins: 1 set, 6-8 reps
Bentover Underhand Cambered-bar Rows: 1 set, 6-8 reps
Incline Underhand Machine Rows: 1 set, 6-8 reps (click here (http://www.paramountfitness.com/showroom/page_pfw5500_leverow.html) to see the exercise that I am talking about)
Seated V-bar Cable Rows: 1 set, 6-8 reps
Seated Machine Pullovers: 1 set, 6-8 reps
Seated V-bar Cable Pulldowns: 1 set, 6-8 reps

Total Back Sets: 6

Standing Barbell Curls: 1 set, 6-8 reps
Seated Close-grip Cambered-bar Preacher Curls: 1 set, 6-8 reps
Standing Cable Curls: 1 set, 6-8 reps
Incline Alternating Dumbbell Hammer Curls: 1 set, 6-8 reps

Total Bicep Sets: 4

* Wrist Roller Flexion / Extension: 1 set 6-8

* Rolling the weight all the way up to my hands is considered one rep. Flexion is curling my wrist towards me like hitting my inner forearms and extension is extending my wrist away from me, hitting my outer forearms.

Standing Barbell Reverse Curls: 1 set 6-8
Barbell Static Holds: 1 set to failure

Total Forearm Sets: 3

Quads, Hamstrings, Glutes, Calves.
Back Squats: 1 set, 6-8 reps
Leg Presses: 1 set, 6-8 reps
Seated Leg Extensions: 1 set, 6-8 reps
Lying Leg Curls: 1 set, 6-8 reps
Seated Leg Curls: 1 set, 6-8 reps
Standing Cable Pull Throughs: 1 set, 6-8 reps

Total Quad/Hamstring/Glute Sets: 6

Standing Smith-machine Calf Raises: 1 set, 12-15 reps
Leg Press Calf Raises: 1 set, 12-15 reps
Seated Calf Raises: 1 set, 12-15 reps

Total Calf Sets: 3

Delts, Traps, Abs.
Seated Behind-neck Barbell Presses: 1 set, 6-8 reps
Seated Overhead Dumbbell Presses: 1 set, 6-8 reps
Wide-grip Barbell Upright Rows: 1 set, 6-8 reps
One-arm Dumbbell Side Laterals: 1 set, 6-8 reps
Seated Machine Side Laterals: 1 set, 6-8 reps

Total Delt Sets: 5

Rack Pulls: 1 set, 6-8 reps (deadlifting from around knee level)
Seated Dumbbell Shrugs: 1 set, 6-8 reps
Hang Cleans: 1 set, 6-8 reps (click here (http://www.jmu.edu/athletics/strength/JMU%20Summer%202000%20Web%20Page/hang_clean_&_power_shrug.htm) to find out how to do hang cleans)

Total Trap Sets: 3

Machine Crunches: 1 set, 12-15 reps

Total Ab Sets: 1

On Monday Ill be doing some interval cardio first thing in the morning preferably on an empty stomach. Thursday and Friday are going to be refeed days so I wont be doing any cardio on those days, theyre simply recovery days.

On every single training day, before my workout, I will weigh-in, and keep track my weight. I know that your weight can flucuate especially with the carb-up meal, but I like to keep up with it just so I know where I stand each day.

Any time that I INCREASE to a weight that I couldnt/didnt handle the previous week, it will be in BLUE with a blue exclamation point in parenthesis that looks like (!). This way Ill know where I am gaining strength and where I am not. For example if I increase in my seated dumbbell shrug weight it will look like this.

Seated Dumbbell Shrugs: 175 x 6 (!)

Red Intensity Stars.

Stole this from Sebi's journal. Hehe. Next to the exercise that I did I will have the weight first, and then how many reps. I will also have intensity stars. For example...

Dips +000x00 [***]; +000x00 [***]

Lying Barbell Extensions 000x00 [***]; 000x00 [***]

As you can see there are three stars after each set. The more red stars, the higher the intensity of that set. The following is what each one of of the 3 stars roughly means.

Intensity Stars Key.

[***]
One red star means that the set wasnt intense enough at all. Not putting as much intensity into the set as I should be. Probably, almost, defintely, not coming close to failure. Basically going through the motions without much focus etc.

[***]
Two red stars means that the set was intense, just not balls to the wall. Definitely coming extremely close to failure, probably within 1-3 reps. Not a bad set by any means. A little bit more effort and focus and it would be...

[***]
Three red stars means that the set was ALL OUT! Completely balls to the F*CKING wall! Really couldnt get anymore intense. Definitely hit muscular failure, if not a tad beyond it. Really seriosuly went nuts for this kind of set with a lot focus and drive. Couldnt ask for anything else.
:thumbup::thumbup:

MonStar
04-13-2002, 12:59 AM
1st Strength Goals.
Flat Barbell Presses: 275 x 4

Dips: +150 x 4

Lying Close-grip Cambered-bar Extensions: 160 x 4

Wide-grip Underhand Chins: +75 x 4

Bentover Underhand Cambered-bar Rows: 265 x 4

Standing Barbell Curls: 145 x 4

Back Squats: 385 x 4

Leg Presses: 825 x 4

Seated Behind-neck Barbell Presses: 185 x 4

Rack Pulls: 475 x 4
... These are simply goals that I would like to see myself achieve over the course of the next 6 months or so. Maybe even the next year. I dont even give a sh*t how long they take but once I get this kind of strength, Ill be happy.

I modified a few of these as of 4-20-2002 just to make them more realistic. I mean realistically I know I wont be benching 315 for 4 in the next few months - but I can kind of see myself benching 275 for 4, maybe. ;);) Same with BTN presses and bentover rows, etc.

Just ADDED goals for standing BB curls and skulls as of 4-28-2002. That should give me some motivation to push my arm strength too, which is also really important.

As of 4-30-2002 I just added leg presses. Just wanted to leg exercises in the same way I have 2 chest, and 2 back exercise goals.

:thumbup::thumbup:

rookiebldr
04-13-2002, 04:42 AM
Good luck on your lastest diet changes. I'll continue to check out the new journal to see how the results shape up. :thumbup: :thumbup:

MonStar
04-13-2002, 08:04 AM
rookiebldr-
Whatsup man? Yeah thanks a lot bro I appreciate it dude. You have been really supportive and I want you to know that its big help, seriously. :thumbup::thumbup:

MS

Jane
04-13-2002, 08:19 AM
Good luck Monstar. You've got great dedication so I'm sure you'll make great progress whatever you decide to do.

Blood&Iron
04-13-2002, 09:03 AM
Frankly, I have an almost irresistable urge to give you **** because I find it fun to be a prick, but I won't...

What I will do is wish you good luck in acheiving your goals and say your plan looks solid to me, although I still say a refeed would be a good idea(Just have one when you feel like complete sh*t instead of on a set schedule. I really think it helps prevent any binging episodes, which I've noticed you have occasionally. I've tend to do the same thing if I don't have my refeeds.)

Why did you decide to ditch NHE again, btw?

Oh, and how come you made a new user name sans the 1023?

Franco
04-13-2002, 09:42 AM
Good luck Mike with your dieting and your ever growing fascination with the journals:)

Stick to something for a longer period of time, NHE seemed to work for you, so why not stick with instead of the chopping and changing

Good luck once again

MonStar
04-13-2002, 09:43 AM
Jane-
Thanks a lot I really appreciate the suppport. Jumping from diet to diet to diet isnt really all that dedicated but in general I guess my dedication is decent, who knows. Hopefully I wont be immature and change diets again, etc. That's honestly nothing but immature bullsh*t.

Blood&Iron-
Whatsup man? Thank you man for not giving me sh*t about starting this final journal. Yeah if I feel like I want some crap food Ill simply make it a small refeed meal and try my best to stay within my caloric limits. Well have to see how things go. Refeeds are a good psychologically, letting me know that I am not going to have to eat the same old foods day after day. I ditched NHE because of the extremely low calories, my strength dropping or not increasing, and my muscles being so flat it was ridiculous. Couldnt deal with it. I just didnt care for the 1023, haha like MonStar better. :D:D

MS

MarshallPenn
04-13-2002, 09:46 AM
MS - One suggestion, I think is a good one, would be to not start off eating 2400cals a day. Your probably going to put a good deal of weight back on. Can you go for 1750 to start and then adjust as needed. I think your BMR is quite low these days.

Good luck dude.

MonStar
04-13-2002, 09:58 AM
(for a description of my diet please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185021#post185021), for a description of my supplements please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185022#post185022), for a description of my training please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185023#post185023), and finally to view my strength goals please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185024#post185024))


Week 1 | Day 1
Thursday, April 13, 2002


Cardio.
----------------------------------------------------------------
Postworkout: 10 minutes treadmill; 3.5 MPH @ a 15% incline.
----------------------------------------------------------------
Diet. Isocaloric Day.
----------------------------------------------------------------
Meal 1: Myoplex MRP + 1 cup skim milk + 2 slices whole-wheat bread + 1 tbsp. low-fat butter
(550 calories, 56g protein, 55g carbs, 9g fat)

Meal 2: 1 cup cottage cheese + 1/2 cup pineapple + 1 oz. peanuts
(460 calories, 34g protein, 30g carbs, 24g fat)

Postworkout: 2 servings whey protein + Sweettarts
(420 calories, 44g protein, 54g carbs, 2g fat)

Meal 4: 1 slice whole-wheat bread + 2 tbsp. peanut butter + chicken noodle soup
(410 calories, 19g protein, 38g carbs, 22g fat)

Meal 5: 1 can tuna + 1 & 1/2 tbsp. low-fat mayo + 1 slice whole-wheat bread
(300 calories, 35g protein, 14g carbs, 10g fat)

Meal 6: 1 cup skim milk
(80 calories, 8g protein, 12g carbs, 0g fat)
----------------------------------------------------------------
Diet Totals.
----------------------------------------------------------------
Total Calories: 2220
Total (g) Protein: 196g - 36%
Total (g) Carbs: 203g - 37%
Total (g) Fat: 67g - 27%
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
Measured my waist today. After cheating a LOT to be honest yesterday my waist measured, with abs flexed at my naval, 36 inches. Kind of pissed off but oh well, I kind of expected it after yesterday's pig out. Feel so f*cking fat and just disgusting today. Feel drowsy and soft and just sickening. I hate the way I feel today. It should be a godd*mn hint to myself that binging off my diet is a COMPLETE waste of my time. tuttuttuttut
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Not sore today, just feel like a fat and flabby piece of sh*t. Soft and disgusting, what else is new?
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
2 + 6 hours sleep last night. This was kind of confusing. Slept for two hours in my girlfriend's car and then couldnt fall back asleep for a while. Finally fell asleep for another 6 hours. :rolleyes::rolleyes:
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
With Meal 1: multi-vitamin/mineral + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 50 mg. zinc + 1 Adrenalin

With Meal 2: 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete

Preworkout: 5cc Liquid Clenbutrx

Postworkout: 5g creatine + 5g glutamine peptides + 3g arginine + 1g ginger + 500 mg. ALA + 250 mg. Aminogen

With Meal 3: multi-vitamin/mineral + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 1 Adrenalin

Before Bed: Sleep Formula
----------------------------------------------------------------
Training. Chest, Triceps.
----------------------------------------------------------------
Flat Barbell Presses: 230 x 7 [***]

... Totally awesome set of bench here today. Did them in power rack with the pins set @ 19. Bar went right down to my chest though which gave me a good ROM. But anyway used 230 lbs. which is not really all that much. For some reason my bench has sucked since I started doing it again. Good set though. Got 6 reps and went all out for my 7th. In my head I honestly didnt think that I was going to get anything more than a 1/2 rep but somehow I actually pulled it off. Impressed myself.

Dips: +100 x 7 [***]

... Great set of dips here. Awesome poundage considering my bodyweight! 309 total dipping lbs. Thats very impressive for me. Big time. Hurt my hands a little bit on the metal dip bars but oh well nothing too big of a deal I dont think. I can actually see myself, not anytime in the near future, but sometime in the future, getting +150 for 4. Hammered my pecs all the way with this set.

Flat Dumbbell Presses: 100 x 7 [***]

... First try and getting the DBs back I didnt get it. Wow that pissed me off. Got pissed and threw the DBs back with me and started repping it out. Got 5 reps fairly easily and then the pain and exaustion set in. Pecs were aching like crazy. 7th rep was a COMPLETE struggle. Definitely didnt think that I was going to get it. Impressed here too.

Flat Dumbbell Flyes: 70 x 7 [***]

... Great f*cking fly strength here baby! Used the 70s as you can see. I definitely didnt expect myself to get 7 full reps with the 70s! Going for the 72.5s next Saturday baby. Cant wait. Fly strength usually dies off around the 65s but I guess not anymore. Thats good to know. Probably because of how much I f*cking weighed.

Machine Pec-Deck Flyes: 120 x 7.5 [***]

... Great f*cking set of pec-deck flyes here! Not used to this Nautilus machine, woah. Its a LOT tougher than any pec-deck I ever used. The seat is basically inclined back, which makes the movement much more of an iso exercise. Got 7.5 reps. Couldnt finish off the 7th rep, definitely a major struggle. At this point my pecs were pumped pretty well.

High-cable Crossovers: 70 x 9.5 [***]

... Wow havnt done crossovers in a few years, awesome exercise. Bentover at a fairly large angle. Awesome set though. Crossed my hands at the bottom of every rep. Really really squeezed my pecs hard as f*cking hell. Great burn and feeling of exaustion. Kicked my elbows back hard with every single rep. Good stretch at the top of the movement, awesome flex at the bottom of the movement. Great set.

Lying Cambered-bar Extensions: 125 x 6.5 [***]

... Great set of skulls here! Beat the f*cking hell outta my triceps wow. Really really got some hard contractions. Lowered the bar to around my chin, and flexed hard at the top of the movement. Really hit my tris hard throughout the entire set. Actually thought that I was going to get more reps than I did, but oh well. Good set still.

Seated Cambered-bar French Presses: 105 x 7.5 [***]

... This exercise really hit my tris well. Good ROM here and had my girlfriend spot me. Good set though. Weight really didnt feel too bad compared to last time. The last time I did this exercise I did it with a straight bar and it really f*cked my tris up big time. Used the same weight but just couldnt get any reps barely at all. Anyway good set.

Standing Cable Pressdowns: 100 x 7 [***]

... INTENSE set of pressdowns baby! Used a pretty close grip on these. Squeezed my triceps hard as f*ck on these. Just barely got my 7th rep. Probably wont be this strong on these next week I dont know. Today I weighed a lot and everything like that so I dont know how that will effect my strength. Well see. Good set, awesome contractions.

Seated One-arm Dumbbell Extensions: 25 x 10.5 [***]

... Great finisher for my triceps, but as you can see definitely enough weight. Going to bump it up to the 30s next Saturday on these. Well see how things go with that. Set was definitely good though. Good ROM and good triceps contractions. GREAT feeling of exaustion too! Triceps literally just gave out at 10 and 1/2 reps.
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
Today my workout lasted 40 minutes. Which was brief I guess I dont know.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Good amount today I guess, need to keep it up.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Today, preworkout and clothed, but without shoes, I weighed 209 lbs.!! Holy f*ck! I cant believe this bullsh*t. Expected and obviously a majority of water weight, but still. Didnt expect to be this much. I expected 205 lbs. tops. :(:(
----------------------------------------------------------------

MonStar
04-13-2002, 10:01 AM
MarshallPenn-
Are you kidding me man? 1750 calories? I weigh around 205 lbs. dude. Even at my BW x 10 that would be 2050, I am doing around my BW x 12. I cant believe that you think this is too many calories! I might keep it around 2200-2400 or something like that but this is barely any calories for me. I dont know well see how things go. Why the suggestion for such a low # of calories? :confused::confused:

MS

rookiebldr
04-13-2002, 10:27 AM
MonStar,

Dispite the razzing you get sometimes, there are lots of supporters on this site. I believe we are here to help each other out. I'm not too surprised that you are not making the gains, you dropped the weight over the last two weeks pretty quickly. You might even gain some on this increased calories. All good to get you back in line. :thumbup: :thumbup:

P.S. expect some razzing though, it's sometimes just in jest :D :D

MarshallPenn
04-13-2002, 12:28 PM
Monstar - You were eating less than 1500, some days only 1000, on NHE all the time. Am I talking to the same person??? Now you are freaking out that I suggest 1750 to start? Doesn't make much sense. If you want to try 2400, go ahead, we'll see what happens. I just thought it was safer to gradually increase.

Why would you think 1750 is too low, when you've been eating less than that every day for months on end?

Totally confused!

MarshallPenn
04-13-2002, 12:36 PM
Monstar - I'm still cracking up from your response. I've been more vocal than anyone here at WBB, yelling at you everyday to eat more food, and then when I suggest you take it slow, rather than just double your food intake, you ask me why I suggest such a LOW caloric intake???

:) :)

MonStar
04-13-2002, 02:51 PM
rookiebldr-
Yeah I know that everyone here, almost, has good intentions for one another. And youre definitely right when you say that. Yeah NHE I dropped some weight but it really just wasnt the healthiest way of eating. High saturated fat intake, then refeed meals of 2000+ calories in just one sitting. I would feel bloated and disgusting and just... ew.

MarshallPenn-
I know thats the mistake that I made on NHE. I didnt mean to come off harsh, my apologies bro. I was eating around 1500-1600 calories per day on NHE and that was my big mistake. I want to eat at least 10-12x my bodyweight. See how things go, if my weight starts to increase or something along those lines Ill obviously drop my calories down lower. And vice versa if I am losing weight too quickly. :cool::cool:

MS

Maki Riddington
04-13-2002, 03:00 PM
Monstar, you have a strong chest, curse you!
Btw I'd be interested in seeing how well the ALa works cause I'm going to be probally experimenting with it in the future. Also let me know how the clenbuterex works.
Good luck!!

MonStar
04-13-2002, 06:39 PM
Maki Riddington-
Whatsup how you doin bro? Haha thanks a lot bro I appreciate the kind words. And no actually I dont really have a strong chest. My dip strength is decent and so is my DB fly strength I think, but flat BB press strength is TERRIBLE and other than that I am not too strong. I want to get stronger but I dont know dude its tough walking the walk and not just talking the talk ya know? :D:D

MS

MonStar
04-13-2002, 07:29 PM
Maki... and about the ALA, seems to work great for postworkout carbs and before AM cardio. I mean thats just based on personal experience. Can definitely feel it working. I am taking the powder from www.beyond-a-century.com. Cheap and works well, what more can you ask for? The Liquid Clenbutrx stuff is a GREAT preworkout energizer / fat-burner. Same with precardio. Gets right into your system, loving it! :thumbup::thumbup:

MS

Fart Barker
04-13-2002, 07:34 PM
I wish I had that rowing machine with the chest support. When I do bent over rows I've got to go light or I'll screw up my weak-ass back, which is why I've given up on heavy squats and deads.

MonStar
04-13-2002, 07:42 PM
Fart Barker-
Damn man thats a huge problem! No squats or deads... and no supported back rowing machine? Damn dude that sucks. Whats wrong with your lower back do you have some kind of condition that cannot be cured with direct strength training? Like back extensions and good mornings and hyperextensions, etc. :D:D

MS

Fart Barker
04-13-2002, 07:50 PM
I've had a "bad back" as long as I can remember. Every other year or so I'll have to go to the emergency room cuz it'll get so bad I can't even stand up. The doctors can never find anything wrong other than the fact I've got no arch in my back. It actually seems better now since I've been lifting weights though.

the doc
04-13-2002, 08:26 PM
monstar what about the after taste of the ALA

how are youtaking it ?

rookiebldr
04-13-2002, 08:42 PM
MonStar,

Just read your workout - great sets really it your chest hard today. Also looks like this gym is working out for you. I finally got some ALA - had to buy capsules though. I see your taking 500mg, do you think it's proportional to body weight?

MonStar
04-13-2002, 09:52 PM
Fart Barker-
Damn man that sucks, big time bro. Good luck with strengthening your back and everything like that. I can tell its tough but just do the best you can and work with what youve got.

the doc-
Haha.. the ALA powder aftertaste is a struggle. Basically a gag and a cough or 2. Little heaving here and there. Very strong on my throat. Hey but ya gotta do what ya gotta do right? Some sh*ts tough, thats the way that I look at it. Some stuff ya gotta do whether you like it or not.

rookiebldr-
Yeah pretty good chest workout today I guess. Nothing too unbelievable. Anyway I am taking 1/2 gram doses of ALA because I have the powder. Cheap stuff. I would go with 200-300 mg. doses of ALA if I were you man. Good luck, when are you taking it? Postworkout with carbs? :D:D

MS

rookiebldr
04-13-2002, 10:48 PM
MonStar-
Thanks for dosage suggestion. Originally I was going to use it pre-cardio. After reading some of the posts here, I'll use it postworkout as well. I have now, so I might as well make use of it for both events.

MonStar
04-13-2002, 11:04 PM
rookiebldr-
Yeah man no problem, and again I would go with precardio and postworkout. Seems to be the best times to take them. What kind of carbs are you taking in postworkout? Simple sugars I am sure that you know are best. :D:D

MS

Brittany1016
04-14-2002, 12:00 AM
Baby, Good luck with this program! I hope you meet all of your strength goals too. I love you <3

MonStar
04-14-2002, 12:50 AM
Brittany1016... baby! I love you too sweetie. :angel::angel:

... My best friend.

MS

the doc
04-14-2002, 04:31 AM
*vomits*

monstar, i take it this is your woman ^^

The_Chicken_Daddy
04-14-2002, 07:21 AM
You're cheating on me Monstar?!

MonStar
04-14-2002, 07:48 AM
the doc-
Yeah she said she just wanted to get on here for a few minutes and see what my journal looked like that I always talked about. Hehe she cracks me up!

The_Chicken_Daddy-
Yeah dude, sorry. I didnt want you to find out right away but now that you know theres not much I can do about it. ;);)

... Just hit 1000 views. :cool::cool:

MS

The_Chicken_Daddy
04-14-2002, 08:01 AM
What does the 1016 mean at the end of her name *cough* the wench *cough*


;)

MonStar
04-14-2002, 08:03 AM
The_Chicken_Daddy-
1016 is just her birthday dude, not the wench. October 16th, and when I used to have 1023 it was my birthday, October 23. ;);)

MS

The_Chicken_Daddy
04-14-2002, 08:06 AM
Wow i just noticed - you started a new account? Why?

MonStar
04-14-2002, 08:09 AM
The_Chicken_Daddy-
I just didnt like the numbers after my name thats all. Its all good, not too big of a deal. Kept everything else the same. :thumbup::thumbup:

MS

MonStar
04-14-2002, 08:26 AM
(for a description of my diet please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185021#post185021), for a description of my supplements please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185022#post185022), for a description of my training please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185023#post185023), and finally to view my strength goals please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185024#post185024))


Week 1 | Day 2
Thursday, April 14, 2002


Cardio.
----------------------------------------------------------------
Postworkout: 15 minutes treadmill; 3.5 MPH @ a 15% incline.
----------------------------------------------------------------
Diet. Isocaloric Day.
----------------------------------------------------------------
Meal 1: Myoplex MRP + 1 cup 2% milk + 2 slices whole-wheat bread + 1 tbsp. low-fat butter
(590 calories, 56g protein, 55g carbs, 15g fat)

Postworkout: 2 servings whey protein + Smarties + Sweettarts
(410 calories, 44g protein, 55g carbs, 2g fat)

Meal 3: 2 tbsp. peanut butter + 1 slice whole-wheat bread + 2 cups skim milk
(420 calories, 28g protein, 42g carbs, 18g fat)

Meal 4: 2 slices whole-wheat bread + turkey breast + low-fat cheese + 1 tbsp. low-fat mayo
(380 calories, 29g protein, 29g carbs, 16g fat)

Meal 5: 1 cup cottage cheese + 1/2 cup pineapple
(290 calories, 26g protein, 25g carbs, 10g fat)
----------------------------------------------------------------
Diet Totals.
----------------------------------------------------------------
Total Calories: 2090
Total (g) Protein: 183g - 35%
Total (g) Carbs: 206g - 39%
Total (g) Fat: 61g - 26%
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
Feel pretty good today. Talked a long time today with my girlfriend about our relationship and I think that things are really going to get better. I love her to death and I just hope that everything works out. :p:p Anyway felt good other than that, a little thirsty. Oh well.
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Chest and triceps are aching. Nothing too major. Triceps are far more sore than my chest for some reason. Side delts are actually a little sore, but not my front or rear delts. Wierd.
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
7 hours sleep last night. Good amount I guess. Really need more. I have school tomorrow which really sucks but I need to really get to bed early tonight.
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
With Meal 1: multi-vitamin/mineral + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 50 mg. zinc + 1 Adrenalin

Preworkout: 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 5cc Liquid Clenbutrx

Postworkout: 5g creatine + 5g glutamine peptides + 3g arginine + 1g ginger + 500 mg. ALA + 250 mg. Aminogen

With Meal 3: multi-vitamin/mineral + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 1 Adrenalin

Before Bed: Sleep Formula
----------------------------------------------------------------
Training. Back, Biceps, Forearms.
----------------------------------------------------------------
Wide-grip Underhand Chins: +35 x 7 [***]

... Totally AWESOME set of chins here. Great way to start off my back day. Flexed my lats hard throughout the entire set. Wrists bothered me a little bit but nothing too big of a deal I dont think. I think that its just the strict underhand grip etc. Not anything all that big of a deal. Good set though. Intense, failure no doubt, and good back contractions. Got an okay pump in my back considering that it was just one set.

Bentover Underhand Cambered-bar Rows: 190 x 10.5 [***]

... Great set of rows here!! Havnt done Yates rows like this in the longest time. Probably a good 6 months or more. Loving them. Form was flawless, reps were perfect, back contractions were magnificent! Used an underhand shoulder width grip on the cambered bar. F*cked the sh*t outta my lats with these. Great lat contractions, really felt it like crazy. I was bentover at about 70 degrees something like that. Pulled the bar straight to my waistline. F*cking flawless set! :thumbup::thumbup:

Incline Underhand Machine Rows: 190 x 7.5 [***]

... Great set of incline rows today. Arched my back and really squeezed the hell outta my lats and midback. Got some incredible contractions with this exercise. Great movement, great exercise, great set, great contractions. Awesome everything. Loving this machine noticed today that Paramount makes it. Really really an excellent back machine.

Seated V-bar Cable Rows: 215 x 7.5 [***]

... Good set of cable rows here. Used 215 as you can see. Really squeezed the f*ck outta my back with these. Kept my back perfectly arched and pulled the v-bar straight to my stomach. Right around my sternum area. Squeezed my midback like crazy. Really amazing back contractions throughout this entire back workout. Going to feel it tomorrow!

Seated Machine Pullovers: 200 x 7.5 [***]

... Wow first time EVER using this Nautilus machine. What an incredible machine. Strap the f*ck in the seat and start your pulling! Really felt this exercise much more than standard crossbench dumbbell pullovers. Felt it in my lats, serratus, and all under my armpits etc. Lats were flexed hard throughout the entire set.

Seated V-bar Cable Pulldowns: 185 x 8.5 [***]

... Awesome set of pulldowns. F*cked up on the last 6-7 reps. Well I didnt mess them up but they were perfect reps. I mean I couldnt arch my back as much as I would have liked. Oh well not too big of a deal. At this point my lats were so beat up I just couldnt handle anymore. Stopped at 8.5 reps. Lats were burnt out completely, I was exausted. Good set though.

Standing Barbell Curls: 115 x 6 [***]

... F*cking PISSED off here! Used 115 today to get a few more reps and I only got 6! And my 6th rep was a damn joke!! Total body English involved. Pathetic if you ask me. Oh well I got over it. Need to up my barbell curl strength big time. Sick of this p*ssy bullsh*t. Oh well we can see how things go. Next week going for 117.5 for 6 strict f*cking reps! :redface::redface:

Seated Close-grip Cambered-bar Preacher Curls: 95 x 8.5 [***]

... GREAT set of preachers here baby! Used a more upright preacher curl bench than I have ever used before. Similar to spider curls but not that high of an angle. Great set though. Really hit my biceps hard with some weight and a lot of intensity. This exercise seemed to pump up my biceps all the way. Great set.

Standing Cable Curls: 140 x 7.5 [***]

... Intense set of standing cable curls here. Kept my knees a little bent and my elbows locked towards my sides. Really hit the f*ck outta my biceps big time baby. Great set. Really hit my biceps hard, deep burn throughout the set and good pump afterwards. Good overall set. Going to keep the same weight next Sunday I think and try for some more reps.

Incline Alternating Dumbbell Hammer Curls: 30 x 9.5 [***]

... Really good and slow set of hammers. Incline was pretty high today on these. Just enough to keep my form flawless and really beat up my brachialis and brachioradialis. Nice and slow reps with a very controlled negative. Beat the f*ck outta my brachioradialis big time. Forearms looked very vascular throughout this set. ;);)

Wrist Roller Flexion / Extension: 25 x 6.5 [***]

... Used my wrist roller today. Pretty thin piece of wood with a string hanging from it with a barbell attached to the string. Similar to a broomstick. By flexion / extension I simply mean I was alternating how I was doing the movement. Flexion I was curling my wrists toward my body, hitting my forearm flexors more (inner forearms); extension was lifting my wrists away from me hitting my extensors more (outer forearms). Anyway rolling the weight up to my hands was considered one rep. Anyway... AWESOME set! Completely intense as f*cking hell. Yelling like mad this was one of my most intense sets today at the gym. Forearms got PUMPED and vascular like crazy from this set. Really impressed myself with my forearm definition and size and vascularity and everything like that. :D:D

Standing Barbell Reverse Curls: 80 x 7.5 [***]

... Great set of reverse curls today. Forearms were SOOOO f*cking exausted from the wrist roller set I barely could handle any weight here. Was originally going to go with 90 lbs. but I dropped it down to 80 lbs. to make sure I got my desired reps. Going to try 82.5-85 lbs. next Sunday on these. Hammered my brachioradialis completely. Really slowed the negative to feel it even more.

Barbell Static Holds: 340 x :08 [***]

... Wow totally awesome set of static holds today! Really hit my hands and grip all the way. Knew that my grip was going to suffer today because those damn wrist roller sets f*cked up my forearms big time. Totally exausted them 100%. Anyway up in weight here from the last time that I did these which was good. Going to maybe go for 345-350 next Sunday. See what happens...
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
Today my workout lasted 50 minutes. Little bit longer than usual but not a big deal.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Pretty good amount today, but need more!
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Today, preworkout and clothed, but without shoes, I weighed 202.5 lbs. Down since yesterday. Probably just water weight. My girlfriend Brittany said that my muscles looked a lot bigger since I was eating carbs etc. :cool::cool:
----------------------------------------------------------------

rookiebldr
04-14-2002, 11:44 AM
Originally posted by MonStar
rookiebldr-
Yeah man no problem, and again I would go with precardio and postworkout. Seems to be the best times to take them. What kind of carbs are you taking in postworkout? Simple sugars I am sure that you know are best. :D:D

MS

I'm not sure if know best, but I've been using maltodextrin as my carb source for the last 8 months. One cup of skim milk mixed with Protein Factory's Post Training Formula Powder has the following nutrients:


PF T.F.: 362cals - 42g P, .8g F, 46.9g C
50% Maltodextrin
25% CFM Whey Isolate
25% hydrolyzed whey 520
+ Aminogen
Skim Milk - 250ml: 86 cals - 8.4g P, .4g F, 12g C


Total:
447 cals - 50.3 g Protein, 58.8g Carbs, 1.2g Fat.

I find it easy to mix up and take on the go. Try to consume it within 15 mins of workout. I've also started to take in a protein drink 30 mins prior to working out. My diet still needs some tweaking the make the most of it.

*time to create a supplement page in my journal*

MonStar
04-14-2002, 09:30 PM
rookiebldr-
Nice postworkout shake bro. Looking good. Yeah its good to take your shake directly after training. Yeah haha man listing your supplements is beneficial in your journal. :):)

MS

MonStar
04-15-2002, 08:01 PM
(for a description of my diet please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185021#post185021), for a description of my supplements please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185022#post185022), for a description of my training please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185023#post185023), and finally to view my strength goals please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185024#post185024))


Week 1 | Day 3
Thursday, April 15, 2002


Cardio.
----------------------------------------------------------------
Before Meal 1: 20 minutes stationery bike; alternating one minute of level 6 with one minute of level 8.
----------------------------------------------------------------
Diet. Isocaloric Day.
----------------------------------------------------------------
Meal 1: Myoplex MRP + 1 cup 2% milk + 2 slices whole-wheat bread + 1 tbsp. low-fat butter
(610 calories, 56g protein, 59g carbs, 14g fat)

Meal 2: 1 cup cottage cheese + 1/2 cup pineapple
(290 calories, 26g protein, 24g carbs, 10g fat)

Meal 3: 2 slices whole-wheat bread + turkey breast + low-fat cheese + 1 tbsp. low-fat mayo
(380 calories, 29g protein, 29g carbs, 16g fat)

Meal 4: Myoplex MRP + 1 cup 2% milk
(400 calories, 50g protein, 34g carbs, 7g fat)

Meal 5: 1 oz. peanuts + 1 cup skim milk
(250 calories, 16g protein, 17g carbs, 14g fat)

Meal 6: 1 slice whole-wheat bread + 2 tbsp. peanut butter + 1/2 Atkin's choclate bar
(330 calories, 12g protein, 21g carbs, 23g fat)
----------------------------------------------------------------
Diet Totals.
----------------------------------------------------------------
Total Calories: 2260
Total (g) Protein: 189g - 34%
Total (g) Carbs: 184g - 32%
Total (g) Fat: 84g - 34%

... Almost completely isocaloric today (33/33/33). That was pretty impressive. :cool::cool:
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
Feel good today I guess. I dont know I dont really feel all that good or bad to be honest. Just feel okay. Dont feel too flabby which is always a good thing. Something that I have noticed the past few weeks that I have been meaning the say something about was my vascularity. In my forearms especially looks really good. Been very veiny lately. Not sure if its due to the hot weather or or what. Not sure what it is but I like it! :):)
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Chest and triceps are aching. Back is really sore, along with my biceps and brachialis along with my forearms, hands and brachioradialis. Damn I am sore as sh*t!
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
6 hours! sleep last night. tuttuttuttut Pathetic but oh well. Didnt really have too much of a choice.
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
Precardio: 5cc Liquid Clenbutrx + 500 mg. ALA

With Meal 1: multi-vitamin/mineral + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 50 mg. zinc

With Meal 2: 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 1 Adrenalin

With Meal 3: multi-vitamin/mineral + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 1 Adrenalin

Before Bed: Sleep Formula
----------------------------------------------------------------
Training. Rest.

Training Length.
----------------------------------------------------------------
Didnt workout today.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Good amout of water today, need to keep it up like this everyday.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Dont weigh in on non-training days.
----------------------------------------------------------------

captain piddles
04-15-2002, 08:07 PM
I like how you set up your journal, looks great

rookiebldr
04-15-2002, 08:36 PM
Originally posted by MonStar
... Something that I have noticed the past few weeks that I have been meaning the say something about was my vascularity. In my forearms especially looks really good. Been very veiny lately.

:thumbup: Makes it all worth while. :cool:

MonStar
04-16-2002, 04:28 AM
captain piddles-
Hey thanks a lot man! I appreciate the compliment. Glad to see that someone other than me is checking out my journal. I try to keep it pretty detailed, etc. ;);)

rookiebldr-
Yeah its always good to see some kind of results, really makes all the effort that you put into the diet worthwhile I think.

MS

MonStar
04-16-2002, 05:17 AM
... After some PMs with Severed Ties I have revised my diet 100%. Check it out its like the 2nd post of this journal. Really think I am going to get some results with it. ;);)

MS

MonStar
04-16-2002, 08:09 AM
(for a description of my diet please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185021#post185021), for a description of my supplements please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185022#post185022), for a description of my training please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185023#post185023), and finally to view my strength goals please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185024#post185024))


Week 1 | Day 4
Thursday, April 16, 2002


Cardio.
----------------------------------------------------------------
Postworkout: 15 minutes treadmill; 3.5 MPH @ a 15% incline.
----------------------------------------------------------------
Diet. Isocaloric Day.
----------------------------------------------------------------
Meal 1: Myoplex MRP + 1 cup 2% milk + 2 slices whole-wheat bread + 1 tbsp. low-fat butter
(590 calories, 56g protein, 56g carbs, 14g fat)

Meal 2: 1 oz. peanuts + 2 cups 1% milk
(370 calories, 24g protein, 29g carbs, 19g fat)

Meal 3: 2 slices whole wheat bread + 1 tbsp. low-fat mayo + 2 slices low-fat cheese + turkey breast
(380 calories, 29g protein, 29g carbs, 16g fat)

Meal 4: Atkin's choclate bar
(150 calories, 3g protein, 2g carbs, 12g fat)

Postworkout: 2 servings whey protein + Smarties + Sweettarts
(410 calories, 44g protein, 55g carbs, 2g fat)

Meal 6: 1 cup cottage cheese + 1/2 cup pineapple
(290 calories, 26g protein, 25g carbs, 10g fat)
----------------------------------------------------------------
Diet Totals.
----------------------------------------------------------------
Total Calories: 2190
Total (g) Protein: 182g - 34%
Total (g) Carbs: 196g - 36%
Total (g) Fat: 73g - 30%

... A tad higher in carbs and lower in fat but nothing big enough to worry about.
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
Damn it must have just been hot in school today because I was completely drenched in sweat. Never been so hot in my life holy sh*t. Couldnt believe how f*cking hot it was. Anyway the heat made me feel a little drowsy, but oh well not too big of a deal. Still looking forward to an excellent workout today. Hope so at least. Looking forward to my refeed days coming up Thursday and Friday - even though theyre not cheat days I will be able to eat some more food which is always nice. ;);) Mood wasnt too good today unfortunately got easily agitated with my girlfriend and acted insecure and retarded. Need to work on my mood.
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Chest and triceps are kinda sore, nothing too major at all. Back is hurting pretty badly, forearms and hands are pretty sore. Biceps are aching. Oh well nothing TOO bad I think my soreness has decreased a lot since NHE because of my increased carb intake. :cool::cool:
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
8 hours sleep last night. :D:D Good amount of sleep really looking forward to an excellent leg workout today.
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
With Meal 1: multi-vitamin/mineral + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 50 mg. zinc + 1 Adrenalin

With Meal 2: 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 1 Adrenalin

With Meal 3: multi-vitamin/mineral + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete

Preworkout: 5cc Liquid Clenbutrx

Postworkout: 5g creatine + 5g glutamine peptides + 3g arginine + 1g ginger + 500 mg. ALA + 250 mg. Aminogen

Before Bed: Sleep Formula
----------------------------------------------------------------
Training. Quads, Hamstrings, Glutes, Calves.
----------------------------------------------------------------
Back Squats: 345 x 7.5 [***]

... Awesome set of squats today!! Holy sh*t very very intense. Might not have gone COMPLETELY 90 degrees but I definitely went far enough. I dont think that really makes THAT much of a difference anyway. Anyway I wasnt sure how many reps I was going to get with this weight. This is only 60 lbs. off of my all time goal squat weight! When I made up those squat goals I completely was guessing WAY WAY over what I thought I would be able to do. No matter what. I mean seriously I didnt expect to acheive those goals anytime in the next 3-5 months. Maybe I will... :):) Awesome set! Totally intense, good ROM, hit legs hard as f*ck. Really good set overall. Going to make a small increase next Tuesday to 350.

Leg Presses: 775 x 6.5 [***]

... Good set of leg presses here. Really went all out on this set. Hammered the f*cking hell outta my legs and my quads and everything like that. Very intense set. This weight is definitely hard as f*ck especially right after a tough a*s set of squats like that. Totally wasnt sure how many reps I was going to get. Used my hands alongside my quads to make sure that I didnt lose control or hit failure and drop the weight on myself. Anyway hit my quads and glutes and hamstrings very very hard. Good set.

Seated Leg Extensions: 230 x 7.5 [***]

... Took a bit of a break between exercises here because I was f*cking around waiting for some jacka*s to get off the machine. Oh well. Anyway did 230 today, up from last week. Actually I am really nearing stacking out the entire machine. Haha once I hit 250 that will really be impressive. Probably will try 240 lbs. next week and see how that goes.

Lying Leg Curls: 140 x 8 [***]

... Never done these before, really really like them. They completely hit my hamstring and glutes all the way. Hamstrings got some awesome contractions doing these f*ckers. Good burn deep in my hamstrings. Really felt it good. Like these just as much as my regular seated leg curls.

Seated Leg Curls: 190 x 7.5 [***]

... Good set here. Gradually upping my weight on these. Hope to get to the entire stack within the next few months. (250 lbs.) Hit my hamstrings hard with these. Flexed them hard at the bottom of every rep.

Standing Cable Pull Throughs: 100 x 8 [***]

... Wow REALLY like these!! Did them with a rope at the low cable station. Only did 100 lbs. and they f*cked up my glutes BIG TIME! My girlfriend was saying I looked like I was having sex, thats always nice. I am almost totally positive that no one else in my gym does these, or has seen them before. :rolleyes::rolleyes: Thats always nice but anyway, hit my lower back and my glutes like CRAZY. Flexed the f*ck outta my glutes at the top of every rep. Good set.

Standing Smith-machine Calf Raises: 280 x 14.5 [***]

... Good set here, hit my calves hard. Awesome burn throughout my lower legs. Really hammered them all the way. Flexed hard at the top of the movement and stretched them out at the bottom of the exercise. Good set. Good burn, good ROM. Maybe up the weight by 5 lbs. next Tuesday see how my body handles that.

Leg Press Calf Raises: 500 x 14.5 [***]

... :eek::eek: Wow these are a LOT different than my old gym. The leg press platform slopes at the bottom, for calf raises I guess..? Anyway it slopes down and into itself. WOW these made the calf raises f*cking impossible. I put on 725 because I figured I would be okay with that and of course I could barely get any reps at all. Its a
much more controlled motion, but much harder. Awesome ROM and good stretch at the bottom. Need to get used to these.

Seated Calf Raises: 260 x 13 [***]

... Good set of calf raises here. I am not sure how many full ROM reps I got here so I estimated 13. I got around 15-16 reps but the last few were pretty pathetic, ROM wise. Talked to my girlfriend throughout the entire set so that kind of distracted me a little. Oh well good burn and good set none the less.
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
Workout today lasted 45 minutes. Okay length I guess would have been shorter if the gym was less busy.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Good amont of water today I think. Was basically sweating all day long so amply H20 intake is a necessity no doubt about it.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Preworkout today, clothed, but without shoes, I weighed 200.5 lbs. Good weight I think. Want to stay around the 200 lbs. mark or so and just tighten up my abs and all that. Sharpen up for summer.
----------------------------------------------------------------

ericg
04-16-2002, 08:36 AM
Will be interesting to see how your body reacts to the changes you have made.

MonStar
04-16-2002, 07:44 PM
ericg-
Yeah man going from a completely carb depleted state to a rather carbohydrate full state. Really a different diet completely. Almost all the foods I eat on my current diet, except postworkout Smarties / Sweettarts, are clean foods. This is what I think will really help me out. I mean we will see how things go. I am pretty sure if my bf% isnt dropping quickly at least my strength in the gym will increase. My main 2 goals at this point are (1) losing that last bit of stubborn fat in my abs and lower pecs, (2) increasing my strength levels in the gym. Hope both will be accomplished with this diet, in this journal, hope so. ;);)

MS

Maki Riddington
04-16-2002, 10:13 PM
Monstar said,
Weight.

My girlfriend Brittany said that my muscles looked a lot bigger since I was eating carbs etc.


*** My fiance just rubs my tummy and says I'm fat.
I think I may go with the powder you suggested bro.
I'll probally start off with a gram a day and go from there.

Sinep
04-16-2002, 10:23 PM
Wow, somebody spends more time writing his journal than I do :) Good luck achieving your goals.

MonStar
04-17-2002, 04:31 AM
Maki Riddington-
What powder is that bro? The ALA powder? If thats what your talking about you can get it REAL cheap from www.beyond-a-century.com. Great prices and pretty quick delivery too. My muscles really seems a lot more full when I am using ALA.

Sinep-
Whatsup man? Haha hey thanks a lot bro. Really appreciate it. I hope to acheive my goals too. I feel like I am doing everything from the best sources. My diet is from Severed Ties, basically the diet guru, my strength routine I developed but its similar to a few other peoples'. Oh well. Thanks again. :cool::cool:

MS

MonStar
04-17-2002, 10:13 AM
(for a description of my diet please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185021#post185021), for a description of my supplements please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185022#post185022), for a description of my training please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185023#post185023), and finally to view my strength goals please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185024#post185024))


Week 1 | Day 5
Thursday, April 17, 2002


Cardio.
----------------------------------------------------------------
Postworkout: 20 minutes treadmill; 3.5 MPH @ a 15% incline.
----------------------------------------------------------------
Diet. Isocaloric Day.
----------------------------------------------------------------
Meal 1: Myoplex MRP + 1 cup 2% milk + 2 slices whole-wheat bread + 1 tbsp. low-fat butter
(530 calories, 54g protein, 48g carbs, 14g fat)

Meal 2: 1 oz. peanuts + 2 cups 1% milk
(370 calories, 24g protein, 29g carbs, 19g fat)

Postworkout: 2 servings whey protein + Smarties + Sweettarts
(410 calories, 44g protein, 55g carbs, 2g fat)

Meal 4: 1 slice whole-wheat bread + 2 tbsp. peanut butter + 2 cups skim milk
(390 calories, 26g protein, 38g carbs, 17g fat)

Meal 5: 2 slices whole-wheat bread + 1 tbsp. low-fat mayo + 2 slices low-fat cheese + turkey breast
(310 calories, 28g protein, 21g carbs, 12g fat)

Meal 6: Atkin's choclate bar
(150 calories, 3g protein, 2g carbs, 12g fat)
----------------------------------------------------------------
Diet Totals.
----------------------------------------------------------------
Total Calories: 2160
Total (g) Protein: 179g - 33%
Total (g) Carbs: 193g - 36%
Total (g) Fat: 76g - 31%
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
Feel good today, I think I got just the right amount of sleep last night. Going to aim for 7-8 hours every single night. Need to really keep it up. Dont feel too fat today, little bloated but nothing too major I dont think. Hopefully my mood will be good with Brittany. Looking forward to my refeed days tomorrow and Friday. Day off of cardio and fat-burners and all that, should be fun.
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Not really sore today surprise surprise. I think its just the carbs in my system that are preventing me from being sore. Not sure what it is. Soreness really hasnt been bad at all lately. Not really sure how carbs can effect my soreness that much but thats the only thing that is different. :cool::cool: Damn in the late afternoon my soreness set in! Glutes and calves were aching like crazy! Quads were sore too, hamstrings a little also. Nothing like major but definitely noticeable.
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
7 hours sleep last night. Good amount of sleep, need to keep it up.
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
With Meal 1: multi-vitamin/mineral + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 50 mg. zinc + 1 Adrenalin

Preworkout: 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 5cc Liquid Clenbutrx

Postworkout: 5g creatine + 5g glutamine peptides + 3g arginine + 1g ginger + 500 mg. ALA + 250 mg. Aminogen

With Meal 3: multi-vitamin/mineral + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 1 Adrenalin

Before Bed: Sleep Formula
----------------------------------------------------------------
Training. Delts, Traps, Abs.
----------------------------------------------------------------
Seated Behind-neck Barbell Presses: 150 x 6.5 [***]

... Totally awesome set of BTN presses today! Had my girlfriend start my set off. She assisted me a very little bit the first rep of my set. Went down to approximately ear level or something along those lines. Anyway good solid reps, nice ROM and good delt contractions. Really hit my delts hard, also felt it a lot in my middle traps. Overall excellent set. Going to go for 152.5 next week and see how that goes. Want to make a small increase but I know that its definitely going to be a struggle, so well see how it goes. Excellent overall set.

Seated Overhead Dumbbell Presses: 65 x 6.5 [***]

... Intense set of overhead presses here. Did them seated on the same level bench as I did the BTN presses. Went down a little bit further here than I did with BTN presses. Good ROM and hit my delts very very hard. Right side seemed to be a little bit stronger than my left side somehow. Really doesnt make too much sense, who knows. Anyway good set definitely going to go for the 67.5s next week no doubt.

Wide-grip Barbell Upright Rows: 95 x 8.5 [***]

... Really really good set of upright rows today! Havnt done these in a few years, REALLY like them. Really arch my back and roll my traps down to put my traps out of the movement and really focus on my side delts. This has always been a good exercise for me when it comes to packing on some mass/development to my medial deltoids. Anyway used 95 lbs. for these. I am not sure if I could have gone a little heavier or not. Going to go for 105 lbs. next Wednesday. See how I handle that. Anyway good set, hit my delts hard, and my traps kind of hard too.

One-arm Dumbbell Side Laterals: 32.5 x 10 [***]

... Good set of laterals here. Used 32.5 and it was a little easy. Not too easy but I will definitely be handling the 35 lbs. dumbbell next week. Hit my side delts really hard. Good form, maybe a tad too much trap involvement. Oh well. Form was still definitely good throughout this entire set of laterals. Anyway excellent overall set.

Seated Machine Side Laterals: 170 x 7.5 [***]

... Wow never done these before. Did there over on the Nautilus machine. Used 170 lbs. for this set today. Really a very very strict controlled movement here. I am not used to using a Nautilus machine like this - I am used to freeweights. Anyway a very controlled movement like I said. I could REALLY feel it in my side delts though all the way. No doubt about it. Totally felt it hard in my side delts they were aching like crazy at the end of the set. Not sure if I can increase next week... :rolleyes::rolleyes:

Rack Pulls: 385 x 6 [***]

... These are done in the power rack with a mixed grip, right around knee level. Basically partial deadlifts. Hit traps and all that very hard. :eek::eek: Awesome set here! Felt very very VERY strong in these. I can completely see myself hitting 405 sometime in the next month and probably my goal (495 lbs.) in around 2-3 months. These are just a big "feel good" exercise. Love putting on three 45s and a 35 on each side and pulling that for 6 motherf*cking reps. Love it.

Seated Dumbbell Shrugs: 90 x 8 [***]

... Great set of shrugs here. Not used to these seated. Listen to the stupid f*cking thing that I did though. I grabbed an 85 lbs. dumbbell and a 90 lbs. dumbbell, rather than two 90s. tuttuttuttut I couldnt believe that I did this stupid bullsh*t. Didnt even notice until afterwards. I felt like the stupidest sh*t ever. Anyway hammered my traps hard with these. Good contractions and some really good stretches at the bottom of the movement. Awesome set here.

Hang Cleans: 140 x 7 [***]

... GREAT set of hang cleans wow. Really hit my traps and delts hard with these. Really kept my form flawless while I did these. Started with the bar right above knee level and powerfully cleaned it up to my collarbone area. Anyway good set. Flexed my traps hard at the bottom of the movement. Really hit my traps hard with this exercise. Used my legs maybe a tad not really though.

Machine Crunches: 150 x 15 [***]

... Good set here. Kind of f*cked it up by talking to my girlfriend throughout the entire set rather than focusing but oh well shes my baby I have to talk to her. :angel::angel: Anyway need to concentrate more next Wednesday. Good set though felt it hard in my abs even though I wasnt focusing 100%.
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
Today my workout lasted 35 minutes. Pretty brief, probably only because the gym was less crowded than it normally is.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Good amount today I guess, need a little more though because of the extreme heat that Delaware has had lately, pushing 90 degrees and its not even summer yet. :drooling::drooling:
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Today, preworkout and clothed, but without shoes, I weighed 198.5 lbs. Felt good about my weight, slowly decreasing over the past few days. Really feeling good about my weight.
----------------------------------------------------------------

rookiebldr
04-17-2002, 01:58 PM
MonStar,

Rack Pulls - do you find this better than doing full deadlifts? Is this to avoid working your legs on this non-leg day? I'm guess you are still locking out at the top of the movement.

Pup
04-17-2002, 02:56 PM
Nice work bro, i noticed you changed up the diet, didn't like NHE?

MonStar
04-17-2002, 07:25 PM
rookiebldr-
Whatsup man? Yeah rack pulls are the hot sh*t. Love them bro. Yeah takes your legs almost completely out of the movement when you do them from knee level, basically all traps and lower back. Great exercise, this is probably my 4th or 5th time doing them, EVER, and I am pulling 385 pretty strongly, Ill get 5 plates per side by summer no questions asked. :thumbup::thumbup:

just_a_pup-
Yeah man had to go ahead and drop NHE. Strength gains I didnt like and I also didnt care for the muscle flatness that I always had. My girlfriend said herself that when I am eating carbs my muscles are a lot bigger. In my arms, chest, back, everything. That always makes me feel good. ;);)

MS

rookiebldr
04-17-2002, 07:44 PM
Originally posted by MonStar

...I can completely see myself hitting 405 sometime in the next month and probably my goal (495 lbs.) in around 2-3 months. These are just a big "feel good" exercise. Love putting on three 45s and a 35 on each side and pulling that for 6 motherf*cking reps. Love it.

Awesome strength on these bro, real ego boost eh. :thumbup:



... Listen to the stupid f*cking thing that I did though. I grabbed an 85 lbs. dumbbell and a 90 lbs. dumbbell, rather than two 90s. tuttuttuttut I couldnt believe that I did this stupid bullsh*t. Didnt even notice until afterwards. I felt like the stupidest sh*t ever. ...

I've done that too on either DB flys or curls. Couldn't believe how strong my one arm had gotten in week. Then noticed that it was 5lbs lighter. :D :D too funny.

MonStar
04-17-2002, 07:47 PM
rookiebldr-
Haha yeah man seriously. Cant believe that I ended up grabbing 2 different DBs, hard to believe. But anyway yeah rack pulls are a great exercise, I would recommend them 100% in the power rack, pulling from around knee level. I would like to see myself pulling my triple BW in the next 10 months - 1 year or so. That would be really amazing. Pull 600 lbs. :D:D

... Finally hit 2000 views. Thats cool I guess.

MS

Severed Ties
04-17-2002, 11:04 PM
The only adjustment I'd make I already responded to in PM.

Aside from that all looks good.


ST

MonStar
04-18-2002, 04:27 AM
Severed Ties-
Okay man thanks a lot for responding here bro, I really appreciate it seriously. Again thanks a lot. :thumbup::thumbup:

MS

MonStar
04-18-2002, 08:11 PM
(for a description of my diet please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185021#post185021), for a description of my supplements please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185022#post185022), for a description of my training please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185023#post185023), and finally to view my strength goals please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185024#post185024))


Week 1 | Day 6
Thursday, April 18, 2002


Cardio.
----------------------------------------------------------------
Dont do cardio on my refeed days, theyre specifically for growth and recovery.
----------------------------------------------------------------
Diet. Refeed Day.
----------------------------------------------------------------
Meal 1: Myoplex MRP + 1 cup 2% milk + 2 slices whole-wheat bread + 1 tbsp. low-fat butter
(530 calories, 54g protein, 47g carbs, 12g fat)

Meal 2: tomato soup + 1 cup 1% milk + 2 slices whole-wheat bread + 4 slices low-fat cheese + 1 serving whey protein
(790 calories, 66g protein, 84g carbs, 18g fat)

Meal 3: 2 oz. whole-wheat pasta + 1/4 cup Ragu sauce + 1 cup cottage cheese + 1/2 cup pineapple
(520 calories, 36g protein, 63g carbs, 13g fat)

Meal 4: Butterfinger
(270 calories, 3g protein, 44g carbs, 11g fat)

Meal 5: 1/2 Isopure shake + 2 Luna bars
(500 calories, 42g protein, 62g carbs, 8g fat)

BINGED! ... around 6:00 PM tonight. tuttuttuttut Can believe the f*cking sh*t I ate. Tons of candy and ice-cream. McDonalds of course. Definitely pigged out tonight for no reason at all. Learned from this though - need to keep my refeed days consisting of clean foods. Cant afford to cheat at all! Definitely not doing a refeed day tomorrow, going back to isocaloric rest day with cardio. I dont know what the hell happened honestly, I just gave up or something. I was thinking that I already ate a Butterfinger and I was like f*ck it Ill just go all out like a f*cking moron. This was definitely a learning experience though I have learned that I cannot cheat in moderation. Clean foods all the way now.
----------------------------------------------------------------
Diet Totals.
----------------------------------------------------------------
Total Calories: TOO HIGH!
Total (g) Protein: TOO HIGH!
Total (g) Carbs: TOO HIGH!
Total (g) Fat: TOO HIGH!

... :mad::mad: Totally binged off of my diet tonight. Cant believe this bullsh*t.
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
Feel pretty good today. Not too tired but I am definitely not used to going without any ephedrine at all like this. Oh well. Ill be okay hehe hopefully it will work better Saturday when I hit up chest and tris. ;);) Today and tomorrow are refeed days specifically to help with growth and recovery. Hopefully these 2 days will really help ease some of this muscular soreness and prepare me so Ill be ready to go for Saturday's workout. Damn my school's air conditioning is off and its like 10 degrees hotter in the building than outside. I am just sitting here pouring sweat in gallons all day long. Hydration is key. Went off my diet like a moron tonight. Pretty stupid if you ask me.
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Calves are hurting still, quads and glutes are also hurting. Hamstrings arent too bad. Midback is aching, and my traps are KILLING me. Shoulders arent too bad, yet, but traps are sore as f*ck. Damn my whole body is aching all over the f*cking place Jesus. Legs are a lot more sore today than they were yesterday. My hands/grip is actually sore. I am assuming its due to the rack pulls yesterday with 385. :rolleyes::rolleyes: Rotator cuffs are also a little sore.
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
7.5 hours sleep last night. Good amount of sleep, need to keep it up. Want to aim for 7 or more hours every night.
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
With Meal 1: multi-vitamin/mineral + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 50 mg. zinc

With Meal 2: 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete

With Meal 4: multi-vitamin/mineral + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete

Before Bed: Sleep Formula

... Damn not used to not taking in any ephedrine at all! Today and tomorrow are both off days from ephedrine alltogether. Woah.
----------------------------------------------------------------
Training. Rest.

Training Length.

Water.
----------------------------------------------------------------
Okay amount today, not enough today.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Dont weigh in on non training days.
----------------------------------------------------------------

MarshallPenn
04-18-2002, 09:07 PM
Dude - what's with you and the binging??? Why don't you just skip a couple meals and then pig out at McDonalds and then you don't have to worry about a thing. Your food choices are looking pretty good these days! Minus the butterfingers ;-)

rookiebldr
04-18-2002, 09:10 PM
Originally posted by MonStar
Meal 4: Butterfinger


Butterfinger - mmm mmm good. tuttut

MonStar
04-19-2002, 04:36 AM
MarshallPenn-
I dont know whatsup with my godd*mn binges. I was pissed at myself bu then again I wasnt. Okay I took it a little easy by getting a Butterfinger, that was stupid. That basically horse f*cked me. I completely went off from around then on. Stuffing my face like a fat sloppy pig. Lesson learned: CLEAN refeed foods only.

rookiebldr-
Damn right!! Gotta love them bro. :p:p

MS

MonStar
04-19-2002, 01:57 PM
(for a description of my diet please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185021#post185021), for a description of my supplements please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185022#post185022), for a description of my training please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185023#post185023), and finally to view my strength goals please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185024#post185024))


Week 1 | Day 7
Thursday, April 19, 2002


Cardio.
----------------------------------------------------------------
Before Meal 1: 20 minutes stationery bike; alternating one minute of level 6 with one minute of level 8.
----------------------------------------------------------------
Diet. Isocaloric Day.
----------------------------------------------------------------
Meal 1: Mesotech MRP + 1 cup 1% milk + 2 slices whole-wheat bread + 1 tbsp. low-fat butter
(570 calories, 64g protein, 50g carbs, 12g fat)

Meal 2: 1 oz. peanuts + 2 cups 1% milk
(370 calories, 24g protein, 29g carbs, 19g fat)

Meal 3: 2 slices whole-wheat bread + turkey breast + 2 slices low-fat cheese + 1 tbsp. low-fat mayo + 1 cup skim milk
(370 calories, 32g protein, 32g carbs, 13g fat)

Meal 4: 1 slice whole-wheat bread + 2 tbsp. peanut butter + 1 cup skim milk
(370 calories, 18g protein, 26g carbs, 16g fat)

Meal 5: 1 cup cottage cheese + 1/2 cup pineapple
(290 calories, 26g protein, 25g carbs, 10g fat)

Meal 6: Powerbar Pria bar
(110 calories, 5g protein, 16g carbs, 3g fat)

Meal 7: 2 servings protein + 1 cup 1% milk
(260 calories, 38g protein, 18g carbs, 4g fat)
----------------------------------------------------------------
Diet Totals.
----------------------------------------------------------------
Total Calories: 2340
Total (g) Protein: 207g - 36%
Total (g) Carbs: 196g - 34%
Total (g) Fat: 77g - 30%

... Ratios were a little off today, not too big of a deal. High in calories which kind of pissed me off but oh well. Want to stay between 2100-2200. tuttuttuttut
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
Feel fat today. Woke up this morning and took my ALA and Clenbutrx and did the stationery bike for 20 minutes. This really didnt make too much of a difference I still felt very fat. Just thinking now I dont know what I was thinking last night. I never should have cheated in the first place with that Butterfinger. Big mistake... that led to a disaster. Now obviously there is nothing I can do but learn from my mistakes and move on. Today I made a regular isocaloric day because I gained so much fat last night with that binge session. Binged for a few hours straight. Started with the Butterfinger then moved onto Caramel Creams and a Milky Way Lite. Then I ate some ice-cream and everything like that and some pretzels and then went to McDonalds. This is where I packed in the calories. Cheeseburgers, vanilla cone, fries, chicken nuggets, soda, apple pie, just basically everything on the menu - a chicken fajita. :rolleyes::rolleyes: Regret it now obviously but damn that stuff tasted so good. Couldnt believe it. My stomach and lower chest is so completely soft and flabby today. Cant believe how much just a few hours of eating can make, thats so pathetic. Mood was good today, got along with Brittany really really well. So that means I was feeling confident and not insecure and immature. :cool::cool:
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Last nights feast aided in my soreness a little bit I think. My traps are still really sore probably from the rack pulls. Nothing else is really sore. Just feel really really soft all over.
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
7 hours sleep last night. Slept well I guess, really need to shoot for 7 hours+ every single night, but oh well.
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
Precardio: 5cc Liquid Clenbutrx + 500 mg. ALA

With Meal 1: multi-vitamin/mineral + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 50 mg. zinc

With Meal 2: 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 1 Adrenalin

With Meal 3: multi-vitamin/mineral + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 1 Adrenalin

Before Bed: Sleep Formula
----------------------------------------------------------------
Training. Rest.

Training Length.
----------------------------------------------------------------
Didnt workout today, rest day. Looking forward to my workout tomorrow though big time. Chest and tris baby.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Pretty good amount of water today I think. Felt good about my hydration level.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Dont weigh in today because its a rest day, THANK GOD. I would have probably weighed 207-210 lbs. Tomorrow I am guessing Ill be 203-206 lbs. Give or take obviously.
----------------------------------------------------------------

MarshallPenn
04-19-2002, 03:44 PM
Monstar - You do realize that whatever you weigh right now, you weigh, regardless of whether you get on the scale and look. ;-)

MonStar
04-19-2002, 07:12 PM
MarshallPenn-
Yeah I guess man I dont know. I can just tell when I weigh more I feel like a fat ox. I am like Jesus here we go, a fat slob day. :rolleyes::rolleyes:

MS

rookiebldr
04-19-2002, 08:46 PM
Wasn't today a refeed day as well?

MonStar
04-19-2002, 08:48 PM
rookiebldr-
Yeah man today was supposed to be a refeed day, but I didnt do a refeed day today because I binged last night. Another refeed day even if it was clean foods would have only made things worse. I would have gained even more fat. Right no I am completely soft and flabby - I feel so disgusting. Damn I cant believe that I f*cking binged last night. Really f*cking pathetic. :rolleyes::rolleyes:

MS

rookiebldr
04-19-2002, 08:58 PM
Bro, better luck next week and stay away from the double arches. :) :)

MonStar
04-19-2002, 08:59 PM
Haha thanks a lot bro. Really appreciate your support. Yeah I need all the f*cking luck I can get when it comes to these damn refeed days. Its tough because I am not taking ECA or ephedrine at all, my appetite is basically soaring, etc. I dont know guess all it really takes is some real discipline. :D:D

MS

rookiebldr
04-19-2002, 09:04 PM
Appetite is suppressed on ECA? : scratch: When I'm off ECA, I'm wasted the next day because I so tired. All I want to do is sleep.

MonStar
04-19-2002, 09:51 PM
Yeah man that too! I was really tired on the day that I binged. Without ephedrine in my system I am drowsy and tired and hungry! Basically your perfect equation for a fat slob. Anyway how is your diet coming along? :cool::cool:

MS

MWB
04-20-2002, 04:37 AM
Here's what I do when going off ECA. Get some L-Tyrosine, L-Taurine and caffeine tablets. take 1 gram of the tyrosine and taurine 3X a day with say about 100mg caffeine(split the caffeine tabs in half). After a few days lower the caffeine dose to 50mg, or 1/4 tab ( use a pill cutter). Then after a week no more caffeine. You will still be tired, but not as bad. Tapering the caffeine helps reduce the caffeine headache.

MonStar
04-20-2002, 07:00 AM
MWB-
Thanks for the suggestion man. I have all 3 of those supplements that you listed, tyrosine, taurine, and caffine. Yeah man thats a really good idea for cycling off the ECA really appreciate the suggestion bro. :thumbup::thumbup:

... Good to see someone else checking out my journal.

MS

MonStar
04-20-2002, 10:31 AM
(for a description of my diet please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185021#post185021), for a description of my supplements please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185022#post185022), for a description of my training please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185023#post185023), and finally to view my strength goals please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185024#post185024))


Week 2 | Day 1
Thursday, April 20, 2002


17-month Anniversary With Brittany... :angel::angel:

Cardio.
----------------------------------------------------------------
Postworkout: 10 minutes treadmill; 3.5 MPH @ a 15% incline.
----------------------------------------------------------------
Diet. Isocaloric Day.
----------------------------------------------------------------
Meal 1: Myoplex MRP + 1 cup 2% milk + 2 slices whole-wheat bread + 1 tbsp. low-fat butter
(540 calories, 54g protein, 46g carbs, 14g fat)

Meal 2: 1 cup cottage cheese + 1/2 cup pineapple
(290 calories, 26g protein, 25g carbs, 10g fat)

Meal 3: 1 oz. peanuts
(170 calories, 8g protein, 5g carbs, 14g fat)

Meal 4: 1 can tuna + 1 & 1/2 tbsp. low-fat mayo + 2 slices low-fat cheese + 2 slices whole-wheat bread + 1 cup skim milk
(490 calories, 52g protein, 29g carbs, 15g fat)

Postworkout: 2 servings whey protein + Smarties + Sweettarts
(410 calories, 44g protein, 55g carbs, 2g fat)

Meal 6: Powerbar Pria bar + tomato soup
(200 calories, 7g protein, 35g carbs, 4g fat)
----------------------------------------------------------------
Diet Totals.
----------------------------------------------------------------
Total Calories: 2100
Total (g) Protein: 191g - 37%
Total (g) Carbs: 195g - 38%
Total (g) Fat: 59g - 25%

... Hehe actually closer today to a 40/40/20 diet than a 33/33/33. Oh well not too big of a deal I dont think. As long as my carbs arent too high and everything like that. Picked up some new foods tonight so tomorrow shouldnt be so monotonous. Picked up some multi-grain bagels for breakfast with some low-fat cream cheese and some oat-bran English muffins. Also picked up some tarter sauce for my sandwiches - love that stuff!
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
Woke up a little drowsy this morning. Nothing really too big of a deal at all. Looking forward to a good chest and tri workout today with Brittany. Thats dedication, working out on your anniversary. Still feel fat today but what do you expect I binged on McDonalds and sh*t have a little self respect. :rolleyes::rolleyes: Damn when it comes to my strength goals, I know that I have to gradually increase week to week but I feel like I should just jump 10-20 lbs. every week. Hehe stupid philosophy obviously but for some reason I feel like if I can get intense enough I could get my strength goals sooner. I dont know how true that is. I know that if I put 275 on the bench though I wouldnt budge it at all. Maybe 1 rep. Pretty pathetic I guess when you think about it. Really can see myself getting all of my strength goals except bench and BTN press in the next 3 months. Well see what happens. I just modified my bench and BTN press goals. Because I feel like they will take longer to gain strength in and I want to acheive all of my goals right around the same time. Well see how things go I guess. Today I am doing 240 and 105 with bench and dips so if I increase 5 lbs. every week in about 2 months I should have hit both strength goals. Its gonna be tough as f*ck though because I feel like my bench will hit a rut in a few weeks. Just need to suck it up and bust through any kind of f*cking barriers to hit my strength goals. I dont give a sh*t if I am training for fat-loss or not. I better have a f*cking AWESOME godd*mn workout today because I have been thinking about nonstop today and I just binged so usually my training session after a feast is pretty good. Mood was good today too, me and my girlfriend really got along, which means that overall I felt confident and happy. :p:p
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Not really that sore today at all. Little sore in my traps I guess barely. Not even really noticeable. Everything feels good though.
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
8 hours sleep last night. Good amount of sleep, and slept well. Feel rested today and ready to hit my chest and tris hard as f*ck at the gym this afternoon.
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
With Meal 1: multi-vitamin/mineral + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 50 mg. zinc + 1 Lipodryl

With Meal 2: 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete

With Meal 3: multi-vitamin/mineral + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 1 Lipodryl

Preworkout: 5cc Liquid Clenbutrx

Postworkout: 5g creatine + 5g glutamine peptides + 3g arginine + 1g ginger + 500 mg. ALA + 250 mg. Aminogen

Before Bed: Sleep Formula

... Switched over from Adrenalin to Lipodryl for this week. Next Saturday I will switch back over to Adrenalin. Think that this will work pretty well. This way my body wont adapt to the incoming norephedrine hcl or ephedrine hcl. :thumbup::thumbup:
----------------------------------------------------------------
Training. Chest, Triceps.
----------------------------------------------------------------
Flat Barbell Presses: 235 x 7 (!) [***]

... Started off my workout f*cking awesome. Loaded up 235 on the bench and hammered out 7 reps. The last 2 were f*cking impossible my whole damn body was shivering. Definitely didnt think that I was going to get those 2 at all. Anyway up 5 lbs. from last week. That was really impressive to me at least. Good set, definitely hit failure no doubt, hit my pecs hard.

Dips: +105 x 7.5 (!) [***]

... GREAT set here. Wow very very intense. Hurt my hands a little bit with all the weight on metal bars but oh well. Hammered the sh*t outta my pecs. Big time... Good ROM here too. My girlfriend counted the reps so hopefully theyre right haha I kind of thought I got 6.5 here. Oh well not too big of a deal. Good set though. Up 5 lbs. from last week as well. I can see myself added +150 lbs. in the next month or so no questions asked. Feel very strong in this exercise. Might even up it 10 lbs. next week. See what happens with 125 strapped to my waist.

Flat Dumbbell Presses: 100 x 5 [***]; 100 x 5 [***]

... :redface::redface: What the F*CK!? Couldnt believe this godd*mn horsesh*t that happened here. I was so pissed off, well afterwards not at the time. I started doing my set and Brittany and I were laughing about something before that and I started cracking up and dropped the DBs after just 5 reps. Probably could have gotten around 7-8. Anyway tried again after a few minutes and I failed at 5. So basically I was pissed the f*ck off.

Flat Dumbbell Flyes: 72.5 x 7 (!) [***]

... INTENSE set of flat flyes here. Awesome set. Good stretch in pecs and really good contraction at the top of the movement. I think that I think of flat flyes as more of a compound exercise rather than an isolation exercise. I think just because I hit them hard and heavy and very intense just like regular presses. Here I am up 2.5 lbs. from last week.

Machine Pec-Deck Flyes: 120 x 7.5 [***]

... Good set here. Hit my pecs hard without a doubt. Hit failure at 7.5 with this set. I couldnt have finished that last rep no matter what. Good set, really locked into place couldnt cheat at all not even a little bit. Flexed my pecs very hard at each contraction. Good set, pecs were pumped as hell at this point.

High-cable Crossovers: 80 x 9 (!) [***]

... GREAT set here. Very very hard pec contractions at the bottom of each rep and really good stretch at the top of each rep. Really really really flexed my pecs as hard as I possibly could. Awesome finishing movement for my pecs. Great set.

Lying Close-grip Cambered-bar Extensions: 110 x 7 [***]; 130 x 5 (!) [***]

... :mad::mad: I couldnt believe this f*cking BULLSH*T that happened with this exercise. I put 110 f*cking lbs. on the cambered-bar and I did an all out set of 7. Then I realized it was 110 and not 130. Holy f*cking sh*t I almost went completely insane. I thought I was seriously going to scream at the top of my lungs. Anyway ended up doing another set with 130 and got 5. Up 5 lbs. from last week. Pathetic. Increase to 132.5 next week and hit it fresh, not do a set first. Jesus.

Seated Close-grip Cambered-bar French Presses: 107.5 x 6.5 (!) [***]

... Good set here. My girlfriend spotted me on this one. Really hit my triceps very very hard with this exercise. Up 2.5 lbs. from last week. Stretched my tris out at the bottom of the movement and flexed them hard at the top. Good set no doubt. Only got 6.5 though so only a slight increase for next Saturday, 2.5 lbs. Good set.

Standing Cable Pressdowns: 100 x 6 [***]

... Almost lost my temper here too! Used 100 lbs., same as last week. Not too big of a deal but I only got 6 reps. This is what pissed me off. I should have had 7-8 at least. Oh well as you can see my triceps were completely fried at this point. No questions asked. They were pumped as f*cking hell though damn! Swollen like crazy.

Seated One-arm Dumbbell Extensions: 30 x 7 (!) [***]

... Great finisher for my triceps. Really hit failure without a doubt on this exercise. Beat up my triceps individually this time around. Used a 30 lbs. DB rather than a pathetic 25 which is what I used last week. Only got 6 reps though which really wasnt too good. Might increase to 32.5 next Saturday - MAYBE. Cant decide yet.
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
Today my workout lasted 45 minutes. Lasted a little bit longer than I expected. Oh well.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Pretty good amount of water today, need to keep it up.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Today, preworkout and clothed, but without shoes, I weighed 202 lbs. Okay weight I guess since I binged like a godd*mn animal 2 nights ago.
----------------------------------------------------------------

MarshallPenn
04-20-2002, 11:14 AM
She's still got you celebrating monthly the anniversary, huh? Usually that goes by the end of the first year.

MonStar
04-20-2002, 11:18 AM
MarshallPenn-
Hehe yeah were still celebrating every month anniversary. So basically at this point were running out of cards to find that one of us hasnt given to one another. Maybe we will stop at 2 years who knows. Hehe. I wanna be married before were together 3 years so who knows. Well see what happens.

... Shes my baby what can I say? :):)

MS

rookiebldr
04-20-2002, 11:45 AM
MonStar-

Diet is coming along, I'm staying fairly clean, I've been upped my calories a little so as not to loose too much weight too fast, my waist is decreasing a little. :) I'll be traveling next week so I need to decide if I should take a rest week, a lite week or just skip one of the workouts. If I skip a workout, tuttut then it will be legs which I really shouldn't skip. tuttut tuttut

MonStar
04-20-2002, 09:20 PM
rookiebldr-
Good luck with your diet man. Diet is the hardest part of bodybuilding if you ask me. Strength gains can really be a b*tch at times but usually they can be overcome. Diet is something that you must follow 100% at all times, 7 days a week 24 hours a day ya know? Diet is really what separates bodybuilding from other sports. In football for example eating a pizza isnt going to seriously affect your performance on the field. In bodybuilding - me eating McDonalds I feel fat and disgusting for days. Crazy sh*t goes on this sport! :eek::eek:

... Yeah man but skipping a workout like I was just talking about is better than skipping a meal, in my opinion at least.

... Finally hit 3000 views. :cool::cool:

MS

Maki Riddington
04-20-2002, 09:25 PM
Haha, I remember that shiat.
Every month is a good time to celebrate something in the relationship.

MonStar
04-20-2002, 09:35 PM
Maki Riddington-
Haha yeah every month is the way to go. It keeps us remembering all our good times and everything like that. We are usually always getting closer if were not in some kind of immature fight, but a monthly anniversary really brings us together if things arent going smoothly. ;);)

MS

MonStar
04-21-2002, 06:19 AM
(for a description of my diet please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185021#post185021), for a description of my supplements please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185022#post185022), for a description of my training please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185023#post185023), and finally to view my strength goals please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185024#post185024))


Week 2 | Day 2
Thursday, April 21, 2002


Cardio.
----------------------------------------------------------------
Postworkout: 15 minutes treadmill; 3.5 MPH @ a 15% incline.
----------------------------------------------------------------
Diet. Isocaloric Day.
----------------------------------------------------------------
Meal 1: Myoplex HP MRP + 1 cup 1% milk + 1/2 multi-grain bagel + 1 tbsp. low-fat cream cheese
(580 calories, 57g protein, 68g carbs, 9g fat)

Meal 2: 1 oz. peanuts + chicken soup
(210 calories, 9g protein, 14g carbs, 14g fat)

Meal 3: Metrx MRP + 1 cup 1% milk
(340 calories, 46g protein, 31g carbs, 5g fat)

Meal 4: 2 slices whole-wheat bread + 2 tbsp. tarter sauce + 2 slices low-fat cheese + turkey breast + chicken noodle soup
(390 calories, 28g protein, 31g carbs, 17g fat)

Postworkout: 2 servings whey protein + 1/2 serving Cell-Tech
(360 calories, 44g protein, 43g carbs, 2g fat)

Meal 6: 1/2 cup cottage cheese + 1/2 cup pineapple + Powerbar Pria bar
(290 calories, 17g protein, 37g carbs, 8g fat)
----------------------------------------------------------------

Diet Totals.
----------------------------------------------------------------
Total Calories: 2170
Total (g) Protein: 201g - 37%
Total (g) Carbs: 224g - 41%
Total (g) Fat: 55g - 22%

... Too low in fat and too high in carbs. But calories were okay so I didnt really make much of it. Really do need to make sure that I keep my ratios closer to 33/33/33 though. :):)
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
Woke up today feeling a little drowsy but nothing too big of a deal. I should be good for my workout today. Really looking forward to an excellent workout today since yesterday I f*cked it up a little doing 2 sets of two of the exercises. :rolleyes::rolleyes: Really cant be doing that bullsh*t seriously. I mean thats just so pathetic. Anyway looking for a good workout today. Back and bis with some forearm and grip work. Thats right up my f*cking ally I should be ready to go! Changed up my supplements a little bit. Going to see how that effects me. ALA preworkout and postworkout now instead of JUST postworkout. Well see how this effects things. Straight dextrose powder found in Cell-Tech should get to my system a lot faster than Sweettarts / Smarties would. Well see what happens. Mood was real good today I think, got along very well with Brittany. We had some good laughs at the gym. She cracks me up! :p:p Since I was in a good mood I felt confident, and happy with my girlfriend. Not insecure and immature. Wow before bed tonight I was looking in the mirror and my abs were looking good - arms seemed pumped as hell too which is always nice. :cool::cool:
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Chest and tris are f*cking aching like CRAZY! Woah theyre really really sore. :eek::eek:
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
7.5 hours sleep last night. Good amount I think, I just woke up didnt have to wake up or anything like that. Took a little nap before my workout too maybe a brief 10-15 minute snooze.
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
With Meal 1: multi-vitamin/mineral + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 50 mg. zinc + 1 Lipodryl

With Meal 2: 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 1 Lipodryl

With Meal 3: multi-vitamin/mineral + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete

Preworkout: 5cc Liquid Clenbutrx + 250 mg. ALA

... Split up my dosage of ALA. Originally I was taking 500 mg. postworkout with my carbs. Now that I am taking a 1/2 serving of Cell-Tech it contains 100 mg. ALA so Ill be taking 250 mg. ALA preworkout, and 350 mg. ALA postworkout. Seems like a good combination.

Postworkout: 1/2 serving Cell-Tech + 5g creatine + 5g glutamine peptides + 3g arginine + 1g ginger + 250 mg. ALA + 250 mg. Aminogen

... Added 1/2 serving of Cell-Tech to get my creatine and dextrose in one shot. A 1/2 serving of Cell-Tech which contains 5g creatine, 100 mg. ALA, and other vitamins and minerals like taurine, etc. So that will come out to 10g of creatine postworkout, 350 mg. ALA, etc. Just for the record I have a few old tubs of Cell-Tech I didnt run out and buy a bunch of the sh*t. Its way overpriced.

Before Bed: Sleep Formula
----------------------------------------------------------------
Training. Back, Biceps, Forearms.
----------------------------------------------------------------
Wide-grip Underhand Chins: +40 x 6.5 (!) [***]

... Great set of chins to start off my back day! Awesome set. Left wrist bothered me a little bit but nothing too major. Wrists always bother me just a little bit on this exercise - not sure why. Good set though really flexed my lats hard throughout. Squeezed my lats really hard though arched my back and just hit my lats hard. Up 5 lbs. from last week which was pretty impressive. Definitely going to for a 45 lbs. plate next Sunday see what happens. Want to get my goal of +75 lbs. soon!!

Bentover Underhand Cambered-bar Rows: 205 x 12.5 (!) [***]

... Awesome set here too. Damn GREAT set. VERY VERY strong on this exercise. Holy sh*t big time. Did 205 and I had to check the bar like 20 times to make sure that it was 205 lbs. I mean last week I did 190 for 10.5 reps and I know that I hit failure last week. Today I did 205 F*CKING lbs. and got 12.5!! :thumbup::thumbup: Now thats a f*cking strength gain baby! That, that is what I am talking about. Definitely going to be hitting my goal soon enough. I am going to go for like 225 next week. If I can get 205 for 12, I should get 225 for 5-7.

Incline Underhand Machine Rows: 200 x 7.5 (!) [***]

... Awesome set here too. Back was a little tired from bentover rows and chins but I was okay. Form was completely flawless on this set. Totally awesome back contractions, hammered the f*cking horsesh*t out my lats. Squeezed them so hard it was crazy. Hit complete failure around 7.5 reps. Lats were pretty fried at this point and definitely pumped up no questions asked. Up 10 lbs. from last week.

Seated V-bar Cable Rows: 215 x 7.5 [***]

... This was another AWESOME set for back no doubt. Hit my lats hard as hell. Some really really intense back contractions on this set. I mean big time like I was surprising myself at how hard I was contracting my lats. Really amazing sh*t. Arched my back all the way and just got some really good reps. Midback was completely burnt the f*ck out.

Seated Machine Pullovers: 210 x 9.5 (!) [***]

... Awesome set of pullovers. Upped my weight 10 lbs. from last week. Going to up it again next week no doubt. Beat my f*cking lats down with these things completely. Squeezed them hard at the top of every rep big time. Serratus was hit hard. Isometrically my triceps and my pecs were actually hit hard. Lats definitely took the blunt of the weight though no question. Good intense set with a good ROM, awesome stretch at the top of each rep.

Seated V-bar Cable Pulldowns: 185 x 7.5 [***]

... GREAT set of pulldowns. Jesus these finished off my lats like all the way. Woah. Stronger back contractions that I think I have ever had in my life. Really squeezed my lats very very hard at the bottom of every rep. I mean I arched my back and just squeezed until I knew I couldnt squeeze any harder. Lats failed at 7.5 today. Totally burnt out. I mean completely just pumped and exausted.

Standing Barbell Curls: 117.5 x 5.5 (!) [***]

... INTENSE set of BB curls today. Wow did them in the power rack. Used a little tiny bit of body English I think but nothing overly major like flinging the weight back, etc. Contracted my biceps very hard, used a good ROM, and really had an excellent set. Up 2.5 lbs. from last week and down .5 of a rep. This was good in my eyes. My 6th rep last week was basically all back anyway. So this was good rather than bad.

Seated Close-grip Cambered-bar Preacher Curls: 100 x 7 (!) [***]

... Good good set here. Definitely hit failure no questions asked. I thought I hit failure at my 6th rep and I wasnt even going to bother going on for my 7th but I did and went balls to the wall and got it. Great iso movement for my biceps. Arms were locked into place 100%. Good overall set. Really hit my biceps hard, deep burn in the belly of my biceps. Up 5 lbs. and down 1.5 reps for this exercise.

Standing Cable Curls: 140 x 8.5 [***]

... Great movement here. Hammered my biceps like crazy. Used the same weight as last week which wasnt really too big of a deal. Got an extra rep this week though which I thought was good. Elbows were cocked back throughout the entire set and I flexed my biceps as hard as possible. Good burn in my biceps. Failed at 8.5 reps. Maybe increase to 150 next Sunday.

Incline Alternating Dumbbell Hammer Curls: 35 x 7.5 (!) [***]

... GREAT set here wow, very very intense. Good concentration and good vascularity in my biceps and forearms. Hit my brachioradialis and brachialis very very very hard. Only got 7.5 reps which was okay I guess, increased from the 30s last week to the 35s today. This was good, maybe going to go for 37.5s next Sunday, see if I can get 6-7 reps with them.

Wrist Roller Flexion / Extension: 30 x 6.5 (!) [***]

... GREAT set here. Wow very intense. Went crazy with this set. Really hammered the hell outta my forearms. Alternated going from wrist extensions to wrist flexions every other rep.. Really hit my forearms all the way. Lactic acid buildup like crazy. Completely pumped my forearms up like bowling pins. Vascularity was awesome, and so was my concentration. Focus was good, set was good, pump was tremendous, awesome set. Up 5 lbs. from last week - definitely going to stay here, same reps.

Standing Barbell Reverse Curls: 82.5 x 8.5 (!) [***]

... Good set of standing reverse curls today. Got 8.5 reps which was pretty good. Kept my form totally flawless. Up 2.5 lbs. from last Sunday which is still an improvement. Also up 1 rep which is definitely a good sign. Like to see myself go up in weight and stay the same or go up in reps. Thats always a good thing. Anyway awesome set, pounded my brachioradialis down completely. Good pump, nice vascularity, good ROM, great overall set.

Barbell Static Holds: 350 x :06 (!) [***]

... GREAT set of static holds today wow. My forearms were so engorged and swelled up with blood I just couldnt believe it. I mean they were completely pumped and really burnt out to be honest. I mean an entire back workout without straps and then my entire biceps workout, and then some direct forearm work like intense sets with the wrist roller. Hard a*s sh*t. Anyway up from last week, but down in time. Oh well I am going to stay with 350 or maybe just increase like 2.5 lbs. or something. Want to stay in the :06-:10 second range for static holds.
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
Today my workout lasted 50 minutes. A little bit longer I guess but not too big of a deal I dont think. Lots of exercises today.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Good amount of water today, need to keep it up. :cool::cool:
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Today, preworkout and clothed, but without shoes, I weighed 201.5 lbs. Down a tad like .5 lbs. from yesterday. But I mean this isnt a low carb diet so I dont expect any weight drops like on NHE.
----------------------------------------------------------------

The_Chicken_Daddy
04-21-2002, 09:13 AM
Dude, you're setting PB's for fun! Nice one.

Quick question tho: why do you do so many exercises?

rookiebldr
04-21-2002, 09:47 AM
MonStar-

Yep, looked up your new strength goals. They do look better, but I was wondering how did you determine them? Are they 10% or 20% better then what your doing, are you gauging your current progress and forecasting what you should be doing in say 4 months? Just wondering, because mine are not based on anything particular except that I wanted to even out a number, or I wanted to use 2 plates for some exercise.

RB

MonStar
04-21-2002, 11:36 AM
The_Chicken_Daddy-
Wow man you confused me big time. PB's? What are they? Personal bests? I am just totally guessing on this one. Thats what I am going to assume youre talking about. Anyway yeah I set some goals that I hope to acheive in the next few months. Well see how that goes. I do a lot of exercises yes, volume/sets, no. Okay I would rather hit a musclegroup with a variety of exercises with one ALL OUT balls to the wall set than hit a musclegroup with 2-3 exercises with say 2 sets each. Only one of my 2-3 sets is ever completely ALL OUT balls to the wall. Usually my first, my second set I am fatigued etc. With this program I do one balls to the wall set per exercise. This way I am making the most of every exercise, and my intensity is great. Pretty low volume around 5-6 total sets per bodypart. Approximately, give or take.

rookiebldr-
I am completely just forecasting like you said man. Looking at what I do now, and just estimating. Trying not to go WAY up like 100 lbs. over although that is the case with some exercises (i.e. - rack pulls). Yeah exactly how many plates per side is also a factor. For example 475 rack pull goal is four 45 lbs. plates and a 35 lbs. plate. per side. Just seems like an even number and everything like that. Well see what happens with these goals. I have a feel bench and BTN press are going to be a B*TCH! :redface::redface:

MS

Blood&Iron
04-21-2002, 06:12 PM
Originally posted by MonStar


Cardio.
Postworkout: 10 minutes treadmill; 3.5 MPH @ a 15% incline.

Hmm...this looks kinda familiar.:D

MonStar
04-21-2002, 06:47 PM
Blood&Iron-
Haha yeah man I try to do some postworkout cardio. It usually ranges from 10-20 minutes depending on how much me and my girlfriend feel like doing. Hehe. :D:D

... One of us is usually ready to quit, and its usually me.

MS

rookiebldr
04-21-2002, 07:00 PM
MonStar-

I hear you on the bench press. :scratch: :cry: :confused: I don't think I've really progressed at all since I started lifting last year. I haven't tried it lately with a spotter but just guessing from my CGBP I doubt it.

I have never done BTN presses so maybe I should start and see how quickly I can progress on these. :D :D

MonStar
04-21-2002, 07:03 PM
rookiebldr-
Yeah man Ill tell you what, my bench has always been a B*TCH of an exercise. I think that it much just be barbell pressing exercises for me. Because its definitely not barbell pulling exercises I do fine with them, and its not presses because I progress with dips very well. I really cant figure it out. I mean this Saturday I am going to go for 240 on bench. I will probably get 4-5 and then Ill have to stay with that until I get 6-7, and then Ill increase and get 3-4 or maybe 5. Its just ridiculous. I am HOPING this doesnt happen but I have a feeling... :mad::mad:

... BTN presses are GREAT for your delts, awesome exercise I would recommend them 100%. Good luck and be careful if you try them.

MS

MarshallPenn
04-21-2002, 07:23 PM
Rookiebldr - avoid behind the neck presses. they are a very dangerous exercise and will set you up for shoulder problems down the road. there is absolutely no advantage to doing them over any other type of overhead pressing movement.

MonStar
04-21-2002, 07:39 PM
MarshallPenn-
I dont know if thats the best advice but oh well. I know that BTN presses can be dangerous if not done correctly. I prefer BTN presses FAR over regular standard OH presses. Just everything about them I like. :cool::cool:

... Feel it in my delts much more, etc. Especially side delts.

MS

MarshallPenn
04-21-2002, 07:58 PM
MS - You'll "feel" an isolation movement even more than a compound movement - so I wouldn't necessarily base the decision on feel. but if you need to burn out the delts, he should do a safer press, and then an iso movement IMO.

MonStar
04-21-2002, 08:05 PM
MarshallPenn-
Yeah thats a good point. I dont know though man I prefer BTN presses 110% over regular OH presses. No questions asked. Well see what happens though. I mean I prefer BTN presses like by a long shot. Not really sure why, just like the way that they feel and everything like that. :D:D

MS

MarshallPenn
04-21-2002, 08:18 PM
BTW - Nice poundage on the curls. Looking forward to slapping those 45's on???

MonStar
04-21-2002, 08:21 PM
MarshallPenn-
Thanks a lot man I really appreciate it. Yeah I am looking forward to slapping on the 45s, in about a year! 117.5 today was f*cking HARD as hell dude I dont see myself getting to 135 anytime in the next few months. I would love to dont get my wrong and I am not trying to be negative, just realistic. Kind of need some help in the strength department, big time. Any suggestions for gaining strength? :rolleyes::rolleyes:

MS

MonStar
04-21-2002, 08:22 PM
... Also MarshallPenn by the way dude you must like my food choices a lot more on this diet than on NHE. Hehe I was eating hot wings etc. this diet/way of eating generally seems much healthier etc. :p:p

MS

rookiebldr
04-21-2002, 08:28 PM
MarshalPenn-

Thanks for the heads up. :) I suspected that this exercise like BTN pull downs (which I avoid) would put the shoulder in a less than perfect pressing position. I would have started light and tried the movement prior to adding the extra weight. But, if as you say, it does not offer much improvement over some of the pressing exercises that I may already be doing then maybe I'll avoid them for now. Experience counts for a lot and I'm still working on the experience.

You two are already ahead of me on the replies. I got way laid briefly. I am working in seated military presses for my compound shoulder exercise at the moment. Seems to be ok for the shoulders, however, it does seem to put the lower back at risk. I'm very carefull on these as well until I get the movement correct.

MarshallPenn
04-21-2002, 08:30 PM
Yeah - the food choices are much better :). I think the best thing you could be doing for your strength is the new eating routine that you're on now. The only thing I would seriously recommend is to incorporate a McDonalds meal or pizza or whatever into your daily caloric figures from time to time, that way you don't feel like your "cheating", or go insane and binge like a maniac -- we don't know anyone that does that though ;-)

As far as biceps strength - you are talking to the wrong person. HST has done wonders for my overall strength levels, but biceps are just hard as freaking hell for me to make progress with in both size and strength. Most guys I see lift even lighter than I do, but they appear to have bigger arms. My biceps get so fried doing pull-ups, I'm considering dropping direct biceps work all together just to see if that helps (kinda makes sense - it's like training your biceps twice as much as your back). Right now my 15RM is 75lbs, my 10RM is 90lbs and my 5RM, well I'm aiming for 110lbs this cycle -- we'll see. I feel that the 45's (135lbs) are at least a year away for me as well.

rookiebldr
04-21-2002, 08:30 PM
Originally posted by MonStar
... Also MarshallPenn by the way dude you must like my food choices a lot more on this diet than on NHE. Hehe I was eating hot wings etc. this diet/way of eating generally seems much healthier etc. :p:p

MS

:clap: :clap: Nice to see you sticking with it.

MonStar
04-21-2002, 08:32 PM
rookiebldr-
Yeah since your a newbie to bodybuilding I wouldnt recommend BTN presses yet. But seriously after a few years and you have tried all the OH presses a million times, youll see why I like BTN presses I think. Variation is great, feel different than regular presses, Just an awesome exercise if you ask me. Anyway yeah dude regular military presses are awesome at packing on delt mass. Wide shoulders are a key ingredient in a symmetric physique. :cool::cool:

MS

MonStar
04-21-2002, 08:36 PM
MarshallPenn-
I am about to just make Thursday nights from like 6:00 PM to bedtime, around 10:00 PM, cheat time. Hehe this would f*ck up my cutting altogether but strength gain wise I think that it could really help. hate to say that but I mean it helps A LOT psycologically and I dont know, its a lot of fun. Big mood elevator.

Right now my 15RM is 75lbs, my 10RM is 90lbs and my 5RM, well I'm aiming for 110lbs this cycle -- we'll see. I feel that the 45's (135lbs) are at least a year away for me as well.

Good luck with your strength man. Seems like my triceps strength increases but my biceps are more stubborn. Well see what happens with that.

rookiebldr-
Yeah man the food choices on this diet are a lot better. More to eat too! Obviously I guess. I wish I could just take like 4 hours OFF of dieting alltogether each week and see how badly it would effect me. Hehe dumb idea I know but just makes dieting in general so much more plausible. :cool::cool:

MS

rookiebldr
04-21-2002, 08:42 PM
Just read your workout for today. As has already been said, amazing increases! :thumbup: :thumbup:

MonStar
04-22-2002, 04:05 AM
rookiebldr-
Thanks a lot man, appreciate. Yeah I did have some decent increases in weight yesterday in my workout. Especially with the bentover underhand rows. Up like 15 lbs. and 2 reps. Unbelievable sh*t happening there. Crazy sh*t. Anyway again thanks. Trying to slowly increase each training day in at least ONE exercise. Well see what happens. :):)

MS

MonStar
04-22-2002, 08:08 PM
(for a description of my diet please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185021#post185021), for a description of my supplements please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185022#post185022), for a description of my training please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185023#post185023), and finally to view my strength goals please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185024#post185024))


Week 2 | Day 3
Thursday, April 22, 2002


Cardio.
----------------------------------------------------------------
Before Meal 1: 20 minutes stationery bike; alternating one minute of level 6 with one minute of level 8.

After Meal 2: 10 minutes Precor machine; resistance @ 5 with incline @ 15% + 10 minutes treadmill; 3.5 MPH @ a 15% incline.

... Did some extra cardio today with Brittany at the YMCA. Rest day so I want to keep my cardio up.
----------------------------------------------------------------
Diet. Isocaloric Day.
----------------------------------------------------------------
Meal 1: Myoplex MRP + 1 cup 1% milk + 1/2 multi-grain bagel + 1 tbsp. low-fat cream cheese
(550 calories, 57g protein, 62g carbs, 9g fat)

Meal 2: 1 oz. peanuts + chicken soup
(210 calories, 9g protein, 14g carbs, 14g fat)

Meal 3: Metrx MRP + 1 cup 1% milk
(340 calories, 46g protein, 31g carbs, 5g fat)

Meal 4: Powerbar Pria bar + 1 slice whole-wheat bread + 2 tbsp. peanut butter
(340 calories, 15g protein, 30g carbs, 19g fat)

Meal 5: 2 slices whole-wheat bread + 2 slices low-fat cheese + 1 tbsp. tarter sauce + turkey breast
(310 calories, 26g protein, 23g carbs, 12g fat)

Meal 6: 1 cup cottage cheese + 1/2 cup pineapple
(290 calories, 26g protein, 25g carbs, 10g fat)

Meal 7: 1 cup 1% milk
(100 calories, 8g protein, 12g carbs, 2g fat)
----------------------------------------------------------------
Diet Totals.
----------------------------------------------------------------
Total Calories: 2140
Total (g) Protein: 187g - 34%
Total (g) Carbs: 197g - 36%
Total (g) Fat: 71g - 30%
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
Feel good today. Woke up feeling pretty good and I still feel good. Felt good today I guess a little flabby. I dont know nothing major. Really really thinking about taking 4-5 hours off dieting and binging once a week. I know it sounds dumb and a bad idea but it would make dieting for the next 5-6 days so much easier etc. Mood was good today too. Got along with Brittany really well again which is good. Shes my baby. :angel::angel: Was going to binge off Thursday or Friday this week but I am going to go for clean refeeds instead. McDonalds isnt healthy even if it is once per week.
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Chest is KILLING ME! :cry::cry: Hands are hurting along with my forearms and my biceps and back and everything. Triceps are beat down, just feel totally dead today.
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
7 hours sleep last night. Slept well I think. Feel pretty good which means I slept decent.
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
Precardio: 5cc Liquid Clenbutrx + 500 mg. ALA

With Meal 1: multi-vitamin/mineral + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 50 mg. zinc

With Meal 2: 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 1 Lipodryl

With Meal 3: multi-vitamin/mineral + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 1 Lipodryl

Before Bed: Sleep Formula
----------------------------------------------------------------
Training. Rest.

Training Length.
----------------------------------------------------------------
Didnt workout today.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Pretty good amount of water today.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Went to the gym today around noon to do some cardio with Brittany and precardio, clothed, without shoes I weighed 199.5 lbs. Actually felt pretty good about my weight.
----------------------------------------------------------------

MonStar
04-23-2002, 09:28 PM
(for a description of my diet please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185021#post185021), for a description of my supplements please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185022#post185022), for a description of my training please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185023#post185023), and finally to view my strength goals please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185024#post185024))


Week 2 | Day 4
Thursday, April 23, 2002


Cardio.
----------------------------------------------------------------
Postworkout: 15 minutes treadmill; 3.5 MPH @ a 15% incline.
----------------------------------------------------------------
Diet. Isocaloric Day.
----------------------------------------------------------------
Meal 1: Myoplex MRP + 1 cup 1% milk + 1/2 multi-grain bagel + 1 tbsp. low-fat cream cheese
(550 calories, 58g protein, 63g carbs, 9g fat)

Meal 2: 1 oz. peanuts
(160 calories, 7g protein, 6g carbs, 13g fat)

Meal 3: Metrx MRP + 1 cup 1% milk
(340 calories, 46g protein, 31g carbs, 5g fat)

Meal 4: Balance Gold bar
(210 calories, 15g protein, 22g carbs, 7g fat)

Meal 5: 1 cup cottage cheese + 1/2 cup pineapple
(290 calories, 26g protein, 25g carbs, 10g fat)

Postworkout: 2 servings whey protein + 1/2 serving Cell-Tech
(370 calories, 44g protein, 43g carbs, 3g fat)

Meal 7: 2 slices whole-wheat bread + 2 slices low-fat cheese + turkey breast + 1 tbsp. tarter sauce + chicken soup
(360 calories, 28g protein, 31g carbs, 14g fat)
----------------------------------------------------------------
Diet Totals.
----------------------------------------------------------------
Total Calories: 2280
Total (g) Protein: 224g - 39%
Total (g) Carbs: 221g - 38%
Total (g) Fat: 61g - 23%
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
Feel good today overall. Woke up and talked to my girlfriend and got a little insecure about something but luckily we got off the phone before I let it effect my mood. So its all good I guess. Need to grow up and not let some pathetic isue in my head effect my daily thinking or mood on a daily basis. Anyway looking forward to an awesome leg workout today! Upped almost every single one of my poundages so thats definitely going to be a struggle no questions asked. Damn this afternoon I was very very drowsy. Not really sure why. Got home from school and I was just so f*cking tired I couldnt believe it! I was about to pass out asleep. Not sure what my problem is I think I may have gotten too much sleep believe it or not. :rolleyes::rolleyes: Pretty good mood all day today. Little tired. Felt good with Brittany though shes my little baby. She cracks me up!
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Chest is still definitely sore today. Triceps are hurting too along with brachialis and brachioradialis. Lats and midback are aching like CRAZY.. Everything else for the most part is okay.
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
8 hours sleep last night. :D:D Great amount of sleep so todays leg workout should be awesome. Took a small nap before my workout too, around 15-20 minutes. Just to wake the f*ck up.
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
With Meal 1: multi-vitamin/mineral + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 50 mg. zinc + 1 Lipodryl

With Meal 2: 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 1 Lipodryl

With Meal 3: multi-vitamin/mineral + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete

Preworkout: 5cc Liquid Clenbutrx + 250 mg. ALA

Postworkout: 1/2 serving Cell-Tech + 5g creatine + 5g glutamine peptides + 3g arginine + 1g ginger + 250 mg. ALA + 250 mg. Aminogen

Before Bed: Sleep Formula
----------------------------------------------------------------
Training. Quads, Hamstrings, Glutes, Calves.
----------------------------------------------------------------
Back Squats: 355 x 9.5 (!) [***]

... F*CKING AWESOME set of squats today! Holy sh*t I had a great a*s set here. Started off my workout intense as f*cking hell, going all the f*ck out. Balls to the wall, d*ck to the wall, f*cking everything to the wall going totally nuts. Very very impressed with my strength here. Up 10 lbs. from last Tuesday, and up 2 reps! :p:p Now THAT is what I am talking about. Thats my kind of f*cking strength gain. Up in weight and reps. Damn baby hellz YEAH! Awesome set. Good ROM, hammered my quads and glutes hard as hell. Lower back was giving me a little trouble but nothing too big of a deal I dont think. I can really see myself getting under 405 in the next 3 months. No questions asked. Anyway awesome set, very very intense, lots of fun. Girlfriend was even pushing me to keep going. She thinks that I could have gone full ROM on my 10th rep, but I dont think so.

Leg Presses: 785 x 8.5 (!) [***]

... GREAT set of leg presses here. I dont think that I really went to complete failure. Oh well. I mean my legs were so damn exausted from the squats I didnt knew the leg presses were going to be a real b*tch. I knew I was going to get horse f*cked with 785 lbs. but I sucked it up and dealt with it. Good ROM, good set. I probably could have gotten 10 reps. Maybe. My legs were just hurting so f*cking much I stopped. They were aching so much on the negative and even on the way up. It just felt like so much weight on my damn quads. I dont excuses excuses I pussed out on this set Ill make sure that doesnt happen next Tuesday. Up 10 lbs. from last week, and up 2 reps. So I dont know how I could have gotten anymore today, but oh well.

Seated Leg Extensions: 230 x 9.5 [***]

... Awesome set of leg extensions today. Great quad contractions really felt the burn and just deep aching in the fronts of my quads. Used the same weight as last week because I remembered it being very difficult last week. Up 2 reps this week. Which is definitely good. Definite increase to 240 next week no questions asked. Anyway great set, awesome set for quads - they were so exausted getting up from this set even hurt. Definitely hit failure.

Lying Leg Curls: 150 x 9.5 (!) [***]

... Good set of lying leg curls. Really hit my hamstrings hard on this one. Really couldnt feel it too much in my glutes. Up 10 lbs. from last week and up 2 reps. Damn big time strength increases today whatsup with that? Crazy sh*t. Todays set was definitely hitting failure no doubt, hamstrings were contracted hard. Felt the deep aching in my hamstrings throughout the set. Good ROM too, good overall set.

Seated Leg Curls: 200 x 9.5 (!) [***]

... Good set here, but need to adjust my backpad. That was really pissing me off big time. Really couldnt figure out where the hell I had it before and I realized that I was too far too late in the set. Oh well what can I do now. Up 10 lbs. and again, 2 reps. Hehe thats totally awesome. Increase in almost every exercise - this is just the hot sh*t no questions asked. Really impressing myself with my strength gains. Seems like my strength is just jumping and jumping and jumping. Good set, hit hammies hard, good contractions, etc.

Standing Cable Pull Throughs: 110 x 11 (!) [***]

... Good set of pull throughs today. The only problem is I need to FOCUS more!! Really seriously need to work on this big time, like big time. Was talking to my girlfriend throughout the entire set and we were both trying to keep count. Butt was a little sore already not sure why, and I just didnt have all that great of a set. I mean I hit failure and my butt was killing me no doubt - good like that, but focus and concentration wasnt good enough. Need to really try focusing on contracting my glutes as hard as possible, not f*ck around. tuttuttuttut An inrease in 10 lbs. from last week and 3 reps.

Standing Smith-machine Calf Raises: 290 x 14.5 (!) [***]

... Great set of calf raises here. Increase in 10 lbs. from last week, and same # of reps. Thats always nice. ;);) Anyway great set this time woah. Really hit my calves hard one hell of a f*cking burn. Great contractions, awesome overall set. Flexed my calves hard at the top of every rep. Really a tremendous burn all throughout my calves no doubt. Pump came right after this first set of calves.

Leg Press Calf Raises: 510 x 13.5 (!) [***]

... Good set here too. Up 10 lbs. from last week but down a rep. Oh well not a big deal at all. This leg press makes the calf raises EXTREMELY strict so its difficult to get a lot of weight and a lot of reps. I can tell its going to be a huge problem getting my weight up big time on this exercise. A definite challenge no doubt. Well see what happens though. Awesome set, awesome ROM, great stretch and contractions, everything top notch.

Seated Calf Raises: 270 x 20.5 (!) [***]

... Awesome set of seated calf raises here. I just went on and on and on and on. Past 14 past 16 past 18 hit 20 reps baby! Awesome burn in my lower legs, big time. Really hit failure here. Went until my ROM started to shorten then I realized my calves were exausted. Good set though. Up 10 lbs. from last week up 7 reps! Thats good news.
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
Workout today lasted 40 minutes. Pretty brief I guess didnt really have to wait too long for anything except the f*cking cable station for my pull throughs. Some stupid a*s b*tch was doing inner and outer thighs taking all day.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Good amout of water today, all day during workout and cardio and throughout the day.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Preworkout today, clothed, but without shoes, I weighed 199 lbs. Down a tad from yesterday, nothing too big of a deal. Need to gradually drop my weight.
----------------------------------------------------------------

MarshallPenn
04-23-2002, 09:43 PM
Seems like you've found the perfect number of calories right now - you're weight is dropping at a nice rate now. Nice and steady.

MonStar
04-23-2002, 09:53 PM
MarshallPenn-
Yeah man my weight is dropping at a really nice rate, my strength is soaring, and I CANNOT wait for my refeed days on Thursday and Friday. 3000 calories... yum! Looking forward to it even though it clean foods. :p:p

MS

MarshallPenn
04-24-2002, 12:30 AM
Dude - do yourself a favor, eat one or two of those meals as pizza or mcD's just dont go crazy and eat 2,000 cals. Your body will thank you cuz I know you love that ****.

MonStar
04-24-2002, 06:17 AM
MarshallPenn-
Wait wait wait I am confused now. Do myself a favor and eat one or 2 of my refeed meals as pizza or McDonald's and refeed with only 2000 calories?? The entire point of a refeed altogether to eat about your calories bro. And when I start to eat a little tiny bit of junkfood, I totally binge like a fat pig. Its like the most disgusting thing ever. Anyway again thanks for checking out my journal bro. ;);)

MS

MonStar
04-24-2002, 07:53 AM
(for a description of my diet please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185021#post185021), for a description of my supplements please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185022#post185022), for a description of my training please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185023#post185023), and finally to view my strength goals please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185024#post185024))


Week 2 | Day 5
Thursday, April 24, 2002


Cardio.
----------------------------------------------------------------
Postworkout: 20 minutes treadmill; 3.5 MPH @ a 15% incline.
----------------------------------------------------------------
Diet. Isocaloric Day.
----------------------------------------------------------------
Meal 1: Myoplex MRP + 1 cup 1% milk + 1/2 multi-grain bagel + 1 tbsp. low-fat cream cheese
(550 calories, 57g protein, 62g carbs, 8g fat)

Meal 2: Balance Gold bar
(210 calories, 15g protein, 22g carbs, 7g fat)

Meal 3: Ostrich beef stick
(80 calories, 13g protein, 1g carbs, 1g fat)

Meal 4: 2 slices whole-wheat bread + 5 slices low-fat cheese + 1 cup skim milk
(410 calories, 32g protein, 31g carbs, 16g fat)

Meal 5: 1 oz. peanuts + 1 cup 1% milk
(270 calories, 15g protein, 18g carbs, 15g fat)

Postworkout: 2 servings whey protein + 1/2 serving Cell-Tech
(370 calories, 44g protein, 43g carbs, 3g fat)

Meal 7: 1 cup cottage cheese + 1/2 cup pineapple
(290 calories, 26g protein, 25g carbs, 10g fat)
----------------------------------------------------------------
Diet Totals.
----------------------------------------------------------------
Total Calories: 2180
Total (g) Protein: 202g - 37%
Total (g) Carbs: 202g - 37%
Total (g) Fat: 60g - 26%
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
Feel pretty good today for the most part. Woke up feeling pretty good I guess. Feel good today overall looking forward to an awesome shoulder and trap day today no questions asked. Really getting pumped thinking about it. Going all out on rack pulls today baby 4 plates per side. Going to see how many I can get. Without straps of course. Mood was okay today. During my workout it really wasnt too good I was kind of pissed off for some reason. Not sure why. Brittany snapped me out of this pretty quick and we were cracking up on the treadmill.
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Sore today wow. Back is a tad sore chest is still aching a little bit nothing too big of a deal. Legs are pretty sore. Calves are really aching big time.
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
7 hours sleep last night. Good amount of sleep, need to keep it up. Woke up once last night. Took a nap this afternoon for around an hour too.
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
With Meal 1: multi-vitamin/mineral + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 50 mg. zinc + 1 Lipodryl

With Meal 3: 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 1 Lipodryl

With Meal 4: multi-vitamin/mineral + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete

Preworkout: 5cc Liquid Clenbutrx + 250 mg. ALA

Postworkout: 1/2 serving Cell-tech + 5g creatine + 5g glutamine peptides + 3g arginine + 1g ginger + 250 mg. ALA + 250 mg. Aminogen

Before Bed: Sleep Formula + 5g glutamine

... Added 5g glutamine before bed, and also first thing in the morning. Before bed to help with recovery all night long while I sleep. And when I wake up because of the 7-8 hour fast glutamine will help out first thing in the morning to prevent recovery etc. Hopefully this will help in my overnight fast etc. Well see what happens I guess. Keep reading about how beneficial glutamine is before bed etc. etc. Decided to just go ahead and try it and see how it effects my recovery etc. Click here (http://www.musclemagazine.com/bb/showthread.php?threadid=47892) for some info on glutamine, and also to see more info click here (http://boards.elitefitness.com/forum/showthread.php?threadid=78291&highlight=glutamine).
----------------------------------------------------------------
Training. Delts, Traps, Abs.
----------------------------------------------------------------
Seated Behind-neck Barbell Presses: 155 x 6.5 (!) [***]

... AWESOME set of BTN presses today. Wow my girlfriend helped me with the first like 3-4 inches of the press. Need help on the lift off for some reason always struggle with it. Anyway got 6.5 reps which was really really good. 6th rep was the BIGGEST struggle ever holy sh*t. Big time. Really hammered the sh*t outta my delts 100%. Shoulders were really fried from this one set actually. I went all out to failure no questions asked. Couldnt have gotten another rep for anything. Up 5 lbs. from last Wednesday and same reps, nice increase.

Seated Overhead Dumbbell Presses: 70 x 7.5 (!) [***]

... Really good set of OH presses here. Jumped up from the 65s to the 70s which was really good, didnt do the 67.5s at all. That wont happen next week though I dont think, well well see what happens. Probably going to go for the 72.5s because this set was a really big struggle. Anyway VERY intense set. Very very intense. Went nuts aftwards, thought I should have had more reps. Oh well. Good set none the less. Very intense, good ROM, hit delts very very hard.

Wide-grip Barbell Upright Rows: 105 x 8.5 (!) [***]

... Really good set of upright rows. Used a very wide grip, same grip I use on BTN presses and bench. Awesome set too, hammered my side delts completely. Up 10 lbs. from last week and same reps. Really awesome strength gain. Hit my side delts all the way, definitely going for another big 10 lbs. increase next Wednesday no doubt. Great set.

One-arm Dumbbell Side Laterals: 35 x 9.5 (!) [***]

... Really good set of laterals here. Kept my form perfect all throughout and really hit my side delts hard. Flexed my medial delts at the top of every rep and kept my negatives slow and steady. Really good set. Both sides were totally fried after this set. Woah. Good burn and deep aching in my side delts. Increased from a 32.5 to the 35, but decreased a 1/2 rep. Oh well.

Seated Machine Side Laterals: 170 x 8.5 [***]

... Pretty good set here. Couldnt get the feel of the exercise down for some reason. Felt really awkward. I really felt it in my side delts which is exactly what I wanted but I really didnt like it too much. Oh well not too big of a deal. Hit my side delts hard with some isolation. Really couldnt use any other muscles except my side delts. Good set. Same weight as last week. Definitely not increasing this weight is a b*tch.

Rack Pulls: 405 x 6 (!) [***]

... F*CK YEAH baby! :D:D This is what I am talking about! Up 20 f*cking lbs. from last Wednesday and same # of reps. Really impressed myself today. Grip was kind of aching today but oh well. Nothing too major. Definitely doing another 10-15 lbs. increase next week, maybe even a 20 lbs. increase. See what happens. I dont even give a sh*t I am going to go all out and get at least 4 and hopefully 6 reps no matter what f*cking weight I do. Now THIS is what I am talking about. Loaded 4 f*cking plates on each side what a motherf*cking ego builder.

Seated Dumbbell Shrugs: 95 x 9 (!) [***]

... Awesome set here. Seated at the end of a bench, wow really intense set. Grip was kind of weak here but didnt hinder my set at all. Grip strength is really improving looking good on static holds, rack pulls, everything. Really impressing myself big time. Anyway awesome set, traps were totally fried at this point. Rack pulls f*cked my traps over no questions asked. Totally f*cked them with this set of shrugs though. Fried and aching, good set, good ROM, good pump, up to 95s from the 90s from last week and up a rep. Nice increase.

Hang Cleans: 145 x 9 (!) [***]

... Awesome set here VERY VERY intense!! Went nuts on this set. Really got powerful with this exercise. Cleaned the weight up perfectly each rep. Really hit my traps hard. Flexed my traps at the bottom of the movement when the bar was at my knees. Great set. These 3 trap movements; rack pulls, seated shrugs, and hang cleans, I think are going to be my formula for big traps. Nothing has fried my traps like these exercises do. :cool::cool:

Machine Crunches: 150 x 20 [***]

... Awesome set here. Holy sh*t loved it my girlfriend Brittany really pushed me to 20. She told me before the set that last week I got 15, and I was going to get 20 today. I didnt think so so she counted them outloud and really pushed me all the way. Damn I love it baby! Really helped me out. I only would have gotten 15 otherwise. Definitely going for 160 next week. See how that goes. Love when Brittany pushes me. :):)
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
Today my workout lasted 40 minutes. Good length I think. Nice workout very intense.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Good amount of water today I think, really need to keep it up big time.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Today, preworkout and clothed, but without shoes, I weighed 198.5 lbs. Good weight want to gradually decrease over the course of the next few weeks. While my strength blows up.
----------------------------------------------------------------

ericg
04-24-2002, 08:49 AM
Nice leg day man!! VERY nice squat.

MonStar
04-24-2002, 10:47 AM
ericg-
Hey thanks a lot man. I am working hard in that last bit of fat loss and gaining some serious strength. I am sick of being like moderately strong ya know I wanna lift BIG TIME poundages in the gym. :cool::cool:

MS

Pup
04-24-2002, 11:52 AM
Huge squat bro, i guarantee you could step under 405 right now for at least a few reps :)

Shamik
04-24-2002, 12:05 PM
Man, you've got this journal detailed, don't you? Let me ask, do all those supplements not affect you at all? I mean as far as dizziness, nausea...etc. The dextrose in the Cell-Tech alone makes me dizzy.

MonStar
04-24-2002, 12:58 PM
just_a_pup-
Yeah haha thats kind of what I am thinking. I dont want to jump too high yet though ya know? Take it one step at a time. I am thinking I could get 405 for 1-2 reps right now. My goal is 4 solid reps. Well see what happens. I think I am going to hit my squat and rack pull goal soon.

Shamik-
Nah man I feel good. I mean sometimes I feel a little tired or drowsy but thats just because of my sleep. A quck nap helps that out. Yeah I try to keep my journal as detailed as possible. This way when I look back months or even years later I can exactly what I was doing that make the diet work so well.

MS

MonStar
04-24-2002, 01:35 PM
... Finally hit 4000 views. :cool::cool:

MS

Shamik
04-24-2002, 02:32 PM
MonStar, are you 18? You seem to have a very extended knowledge of anatomy and supplements. I don't know half of the supplements you have listed on here. You must be spending quite a bit on them, too.

AMP 33
04-24-2002, 06:59 PM
MIKE what happened ur going for strength now ? how bigs ur arms u freak! pretty soon im gonna be able to mess u up im getting huge well see what happens next time we meet YOU DEAD!! lol

MonStar
04-24-2002, 07:20 PM
Shamik-
Whatsup bro, yeah I am 18. Ill be 19 this October though so who knows. Yeah I like to think that I have a good knowledge of supplements and diet and training and everything like that. I mean I have been literally obsessed with every aspect of it for the past 6 years or so. Read every book I got my hands on and every post and every article and study, etc. Who knows its all good.

AMP 33-
Whatsup dude? Damn havnt seen you in a long time. What have you been up to. Anything other than smokin blunts hehe that aint gonna get you big. Yeah goals are little bit of tightening up just to rip up my abs all the way and gain some strength big time. Look at Belial's journal or chris mason - wanna be strong like them. What kinda routine you doing? And diet? And supplements? :cool::cool:

MS

AMP 33
04-24-2002, 07:28 PM
me n colin quit the crack n we r both getting huge u should see colin im on the wanna be big routine with some modifications i stopped taking supplements too my diests **** n i need to get it better but how bigs ur arm now im trying to get my bench up to 225 n my arms to 16 so i stopped smoking n everything n me n colin r GYM FREAKS NOW!!! n we r starting to work at acme so i might see u some time

MonStar
04-24-2002, 07:38 PM
AMP 33-
Yo whatsup? You and Colin quit the crack huh? Its about f*cking time boy! Anyway thats cool though dude stay away from it. tuttuttuttut I never got into it and Ive always been fine without. Anyway yeah the WBB routines are definitely solid. What gym are you lifting at now? The Pike Creek gym? I got to YMCA in Kennet with Brittany. Lotta big mofos there. Anyway yeah your fine without supplements dont worry about them. My arms are around 16.5 - 17" something like that. My forearms are 15.5" cold. Its all good I have been trying to get shredded for so long now I feel like I havnt had any time to put on any real size. Yeah good luck getting your bench to 225. I didnt bench for 2 years I benched a lot at Sallies my freshman and sophmore year and then I stopped. I JUST got back into it a few weeks ago my goal is 275 for 4, pathetic I know. What Acme you work at?

MS

MonStar
04-24-2002, 10:03 PM
... Just added 10g extra glutamine to my daily supplements to help with recovery and all that. Hopefully it will really help, I have heard nothing but good things about it.

MS

Severed Ties
04-25-2002, 12:29 AM
Monstar

looking solid man, just stick with it.

As for your question about a 4 hour binge, it's an absolutely horrible idea. You'd be better off spreading the calories out over that day but either way your gonna add some fat.

ST

Maki Riddington
04-25-2002, 01:15 AM
You spend so much time talking about Britinay that I'm curious to see a pic of her. How come she don't post on board?

MonStar
04-25-2002, 06:33 AM
Severed Ties-
Thanks a lot man I appreciate it. Yeah definitely decided not to go with the 4 hour binge idea. I dont know what the hell I was thinking when I was talking about that. Pretty stupid huh. Anyway thanks again for checking out my journal. Please continue to do so. Really helpful since youre the one the recommended the diet etc. Working great so far!!

Maki Riddington-
I talk about Brittany so much I guess because shes always on my mind. Shes great, yeah maybe this summer shell start posting on here. Right now shes living with her dad and he doesnt have a computer, well that she has access to. I do really really like her encouraging me its great. But then again shes great so whatever. Hehe nah I dont think that shes would be up for the idea of putting a pic on here and neither would I. Oh well. Thanks for checking out my journal. :):)

MS

MonStar
04-25-2002, 10:55 AM
(for a description of my diet please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185021#post185021), for a description of my supplements please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185022#post185022), for a description of my training please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185023#post185023), and finally to view my strength goals please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185024#post185024))


Week 2 | Day 6
Thursday, April 25, 2002


Cardio.
----------------------------------------------------------------
Dont do cardio on my refeed days, theyre specifically for growth and recovery.
----------------------------------------------------------------
Diet. Refeed Day.
----------------------------------------------------------------
Meal 1: Myoplex MRP + 1 cup 1% milk + 1 oat-bran English muffin + 1 tbsp. low-fat butter
(570 calories, 54g protein, 58g carbs, 12g fat)

Meal 2: Balance Gold bar + 1/2 multi-grain bagel + 1 tbsp. low-fat cream cheese + 1 cup 1% milk
(480 calories, 31g protein, 63g carbs, 13g fat)

Meal 3: 3 oz. whole-wheat pasta + 1/2 cup Ragu sauce + 2 servings whey protein + 1 cup skim milk
(650 calories, 57g protein, 83g carbs, 7g fat)

Meal 4: 1 cup cottage cheese + 1/2 cup pineapple
(290 calories, 26g protein, 25g carbs, 10g fat)

BINGED! :eek::eek: Hehe I didnt think that I was going to do it, but I did. Holy f*cking hell I did. The feast started around 5:00 PM. Ended around 10:30 PM. I pigged out, and I mean I f*cking pigged the hell out. This should hold me over from now until next week. I am just going to make this part of my diet I dont think that its too bad. It cant effect me TOO much, I mean 90-95% of the week Ill be dieting hard and that little bit extra I wont be. It honestly cant make THAT much of a difference. Oh well. Anyway started off with some candy like Butterfingers, and M&Ms and things like that. Ya know basic junk. Then swung my Taco Bell and gorged myself. Then ate some candy and some soda and some more candy. :rolleyes::rolleyes: Then pigged out at Arby's. Then ate some more candy and all that. Pigged out some more. Everything in sight basically. Then swung by Burger King and had some chicken fingers and Hershey pies and whatever else. Just everything that I could get my hands on to be honest. I dont know I mean I guess it was a mistake but I dont know - my strength always benefits from this. I always get back into my isocaloric days tomorrow. Oh well nothing that I can do now. Probably took in a good 7-10,000 calories. Actually I have no clue at all. Could be more could be less this a complete guess. I seriously have no idea at all.
----------------------------------------------------------------
Diet Totals.
----------------------------------------------------------------
Total Calories: VERY HIGH!
Total (g) Protein: VERY HIGH!
Total (g) Carbs: VERY HIGH!
Total (g) Fat: VERY HIGH!
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
Woke up and felt very very foggy headed today. Not sure why. I woke up a few times last night so I think thats what it was. Didnt get all that great of a good nights sleep. Might sneak in a nap today to rev myself up. Definitely wont be binging like a I did last Thursday though, thats for damn sure. I was thinking about my strength gains and it seems like I am going to be acheiving my rack pull and squat strength goals in the next month or month and a half. However, I feel like I am not going to be acheiving my flat BB press and BTN press goal for a few months. Oh well. Theres obviously not too much I can do but I would like to hit all my goals right around the same time. Not sure why my press strength, other than my dip strength, is such a struggle for me. I really cant figure it out. I have decided to give myself a LITTLE bit of fun on my refeed days. Hit up some Taco Bell tonight for my 2nd to last meal along with a Butterfinger. DAMN that tasted good!! Only 3 soft tacos though, I could have eaten 15 of those damn things.. ;);) Damn its around 3:00 PM and I am thinking about binging a lot. Need to get these stupid a*s undisciplined thoughts out of my head. I have 3 meals to go and one of them is Taco Bell and Buttfinger. This should hold me over. Godd*mnit I hate fighting my cravings. Its like a huge battle almost its very very difficult. :(:( Need to stay strong. Hehe obviously didnt stay too strong at all. Extreme binge as you all can see. Oh well nothing can be done now. This will easily hold me off until next Thursday. Damn right now I am so f*cking full I feel like I am going to burst. Hehe what can I expect I am so packed with so much food. Jesus.
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Damn I am hurting today! Right shoulder is really aching. Not sure why. My shoulders and traps are sore, but my right shoulder is hurting a little. Oh well I am sure its nothing major. If anything Ill just pop some glucosamine. Anyway chest is a little bit sore, legs are still aching, calves are beat, back is still hurting a little. Nothing extreme though which is nice.
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
7 hours sleep last night. Didnt sleep too well not sure why. Woke up a few times. One time to use the bathroom and the other times I just think I woke up. I also had a very brief nap today - short and energized me for the right of my night.
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
With Meal 1: multi-vitamin/mineral + 5g glutamine + 1g vitamin C + 500 mg. ALA + 400 IU vitamin E + 1 Calcium Complete + 50 mg. zinc

With Meal 2: 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete

With Meal 3: 250 mg. ALA

With Meal 4: multi-vitamin/mineral + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete

With Meal 5: 500 mg. ALA

Before Bed: Sleep Formula + 5g glutamine

... No ephedrine today at all. Thats a little wierd just something that I am really not used to. Added my 5g glutamine first thing in the morning and before bed. This should aid in my recovery and growth etc. Also added 1250 mg. ALA all throughout the day. Hopefully this will help is glycogen replenishment, etc. Excellent glucose disposal agent.
----------------------------------------------------------------
Training. Rest.

Training Length.
----------------------------------------------------------------
Didnt workout today.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Pretty good amount today I guess, lots of crap too though like soda and all that bullsh*t.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Dont weigh in on non training days.
----------------------------------------------------------------

heathj
04-25-2002, 11:24 AM
Lookin' good lately. How do you get so much damn sleep though? What time do you wake up?

MonStar
04-25-2002, 11:41 AM
heathj-
I dont really get that much sleep man! Haha I never think that I get enough sleep. I got to bed around 10:00 PM usually and get up around 6:00 AM for school. Something along those lines. How long you been working out man? Your strength is f*cking incredible considering your age. :eek::eek:

MS

heathj
04-25-2002, 12:32 PM
I go to bed around 12-1 and wake up at 5:30...on a school night, that is. I have been working out for 3 years..but the first 2 I didn't know **** and I was doing each bodypart way too often throughout the week...3+ times..so I'd say I've been "working out" for about a year...I'm only a little less then a year younger then you. Your strength is awesome also.

MonStar
04-26-2002, 07:55 AM
heathj-
Thanks man. Damn dude you must have had some serious strength gains to be as strong as you are. Because I know that theres no way that you just started out being this strong. To be honest though right now like the past few weeks or maybe the past month this is the only time my whole life I even gave a sh*t about strength at all. I never thought that it was important. Just seemed like a waste to me. Now I know and understand the correlation between strength and size. Well see what happens. Looking for a little bit of fat-loss and some big time strength increases. :cool::cool:

MS

MonStar
04-26-2002, 10:47 AM
(for a description of my diet please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185021#post185021), for a description of my supplements please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185022#post185022), for a description of my training please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185023#post185023), and finally to view my strength goals please click here (http://www.wannabebigforums.com/showthread.php?
s=&postid=185024#post185024))


Week 2 | Day 7
Thursday, April 26, 2002


Cardio.
----------------------------------------------------------------
Before Meal 1: 20 minutes stationery bike; alternating one minute of level 6 with one minute of level 8.

After Meal 2: 10 minutes Precor machine; resistance @ 5 + 10 minutes treadmill; 3.5 MPH @ a 15% incline.
----------------------------------------------------------------
Diet. Isocaloric Day.
----------------------------------------------------------------
Meal 1: Myoplex MRP + 1 cup 1% milk + 1/2 multi-grain bagel + 1 tbsp. low-fat cream cheese
(550 calories, 58g protein, 63g carbs, 8g fat)

Meal 2: Lean Body MRP + 1 cup 1% milk
(400 calories, 53g protein, 39g carbs, 5g fat)

Meal 3: 1 cup cottage cheese + 1/2 cup pineapple + 1 oz. peanuts
(450 calories, 33g protein, 31g carbs, 23g fat)

Meal 4: Better Bar
(180 calories, 18g protein, 15g carbs, 3g fat)

Meal 5: 1 slice whole-wheat bread + 1 tbsp. peanut butter + 1 cup skim milk
(210 calories, 14g protein, 23g carbs, 8g fat)

Meal 6: 2 slices whole-wheat bread + turkey breast + 2 slices low-fat cheese + 1 tbsp. tarter sauce
(310 calories, 22g protein, 23g carbs, 14g fat)
----------------------------------------------------------------
Diet Totals.
----------------------------------------------------------------
Total Calories: 2100
Total (g) Protein: 198g - 37%
Total (g) Carbs: 194g - 36%
Total (g) Fat: 61g - 27%
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
Feel so f*cking fat today holy sh*t. Woke up today feeling like a complete fat slob. Feel so soft and flabby - but I completely expected it. Wow really amazed at how soft and flabby just a few hours can make you haha. I am honestly very very pissed off because of how soft my abs are and my lower chest seems to have developed a layer of flab since yesterday. But hey I am not going to flip out about it because I chose this 100%. Last night I was thinking my workouts are going to be better, dieting will be easier, etc. I mean the benefits were outwayed the downfalls put it that way. Feeling soft and flabby for a few is no big deal. Its not like I have posedowns or anything like that. I dont care if my abs arent all that for a few days. Whooptie doo. Anyway my stomach feel like I am 250 lbs. of fat. Oh well. I mean I dont like this feeling at all dont get me wrong - I am just trying not to think about / deal with it because I know its only temporary. Mood was pretty good today too which was good.
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Traps still a little sore. Dont really think anything else is that sore. Side delts maybe a little. After a binge day like yesterday I never think that anything is sore. Hehe just the massive intake of thousands of calories really aids in my recovery. ;);)
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
8.5 hours sleep last night. Damn maybe it was the binge that made me sleep so well! Slept awesome last night.
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
Precardio: 5g glutamine + 500 mg. ALA + 5cc Liquid Clenbutrx

With Meal 1: multi-vitamin/mineral + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 50 mg. zinc

With Meal 2: 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 1 Lipodryl

With Meal 3: multi-vitamin/mineral + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 1 Lipodryl

Before Bed: Sleep Formula + 5g glutamine

... Took my glutamine precardio this morning hopefully to prevent any kind of muscle catabolism. This should work well I think in helping out my strength gains etc. Been researching glutamine a lot lately. It has numerous benefits that should really help me out big time. :cool::cool:
----------------------------------------------------------------
Training. Rest.

Training Length.
----------------------------------------------------------------
Didnt workout today.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Pretty good amount today, need more though.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Today I decided to go to the gym since I binged so badly yesterday and hit up some cardio. Precardio, clothed but without my shoes, I weighed 206 lbs. :eek::eek: This pretty much pissed me off big time. But oh well what the f*ck can I do. I mean I was mad and kind of dissapointed but oh well.
----------------------------------------------------------------

heathj
04-26-2002, 12:05 PM
How does your journal move up to the top without you posting a new post?

rookiebldr
04-26-2002, 12:20 PM
I would guess that if you delete the old post and re-post with the same or updated information, you would get the same effect of a bump.

heathj
04-26-2002, 12:22 PM
That's what I was thinking..but I would think it would be easier to make different posts..to seperate it a little more and make it easier...oh well..

MonStar
04-26-2002, 12:41 PM
heathj-
Yeah I dont know every now and then Ill bump it up, the way that rookiebldr said, just because I dont like searching for it if I am going to post something new in it or whatever. Not too big of a deal if its annoying to anyone Ill stop. :):)

MS

rookiebldr
04-26-2002, 01:25 PM
No prob. Just looking for what's new and exciting. :cool: :cool:

MonStar
04-26-2002, 01:32 PM
rookiebldr-
Oh okay man just making sure. Dont want to get on anyone's nerves. Anyway wish me luck tomorrow, chest and triceps baby. Going to go for some big time strength increases. I feel like I can do it after all the calories I packed in last night. Haha I cant wait to see what I weigh today - I would say 208 - 209 lbs. Something close to that probably. :eek::eek:

MS

bigmanosu
04-26-2002, 02:02 PM
i just checked out your journal, i like the descriptions of the binge, maybe ill post mine on sunday or something, if i remember ill post it on your binge thread in the diet section

later

MonStar
04-26-2002, 02:03 PM
bigmanosu-
Thanks man, yeah I try to keep my journal as detailed as possible. Sometimes its hard to do if I am busy but I usually make time. Like to know that I can look back and see what worked for me and what didnt and everything like that. And how my mood was etc. Anyway be sure to stick around here @ WBB though bro! :):)

MS

rookiebldr
04-26-2002, 02:28 PM
9 lbs of food!!! :D :D You must be on toilet all day long. I ate above cal maintenance (note: 1000-1500 above) earlier in the week and this morning, I'm down a .5 of a pound from last week.
Anyway, good luck on tomorrow's workout, it's chest and back day for me and I'm going to make sure that I get sleep tonight so that I'm fresh for it.

AMP 33
04-26-2002, 03:12 PM
Yea pike creek i take glutamine but im trying to lose weight cus i wanna 6 pack for down the beach(but doesnt everyone) Im gonna work in lantana Acme and i cant believe u n brittany r still going at it its been like 2 years. Why the Y now lantana gym is so much closer. my arms r getting bigger but doing cardio isnt helping that

MonStar
04-26-2002, 11:37 PM
rookiebldr-
Thanks man, yeah haha I was up like 8 lbs. today or some sh*t. Probably a lot of water but still thats a big increase in weight. Oh well. Anyway yeah good luck with your chest and back day tomorrow dude - go all out. Yeah get your sleep! Ill check your journal tomorrow.

AMP 33-
How many grams of glutamine are you taking per day? I am taking 15g right now, 5g in the morning, 5g postworkout, and 5g before bed. Helps with soreness and recovery and all that. I got to the YMCA now just because of all the equipment and all that dude. Theres so much more available there. I mean Pike Creek is probably just as good but DE Health & Fitness was like $89 per month or some sh*t. Ridiculous. How much cardio you doing man? :cool::cool:

MS

Franco
04-27-2002, 12:50 AM
Mike, do you really feel its necessary to weigh yourself each day you train? Why not once per week?

Also I remember you asked what seated db power cleans were and how they were performed awhile back in a training thread, well in my journal I posted an explination with two pics:)

gregnb
04-27-2002, 06:20 AM
You must run up one hell of a supplement bill ;)

MonStar
04-27-2002, 06:48 AM
FAngel-
I just weigh myself basically out of curiosity more than anything else. I always wonder how much I weigh based on numerous factors like water weight and all that. Just kind of gives me some kind of an idea what kind of progress I am making etc. Thanks for the info about seated power cleans bro. Ill check it out.

gregnb-
Haha actually man most of the stuff is old stuff. Just crap lying around the house that I have had from years ago. Some is new like Adrenalin and Liquid Clenbutrx obviously. I dont know its all good. ;);)

MS

MonStar
04-27-2002, 08:11 AM
... Its actually crazy how many supplements I have lying around the house that I never used. For example doing NHE for so long I never used any of my MRPs, because they were too high in carbs obviously. Some of my protein powders were too high in carbs for NHE too. Cell-Tech especially I never took I have a few tubs of that left. Crazy sh*t. :cool::cool:

MS

MarshallPenn
04-27-2002, 01:08 PM
Why did he say you measure forearms that way? Seems weird.

rookiebldr
04-27-2002, 02:03 PM
Originally posted by MonStar
... After chris mason corrected the way that I measure my forearms I measured them with my arm straight, elbow locked out, flexing my forearm extensors and I measured them at 12.25" What a shame haha with my elbow bent at 90 degrees they were around 15.5"! What a huge difference. Woah.

That is hugh difference - 3", never would of guessed that. I have always measured them straight out, elbows locked. I'll have to try it your way and see if I see much of a difference.

Dispite the difference, they look bigger than 12.25"

MarshallPenn
04-27-2002, 03:01 PM
Monstar - I switched and measured the other way 12.5" left, 13" right. Now for the bad news -- I remeasured my upper arms - 15" exactly, on both sides. I want to cry. :)

That means that my forearm measured the old way is actually bigger than my upper arm - will somebody shoot me please.

MonStar
04-27-2002, 11:17 PM
(for a description of my diet please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185021#post185021), for a description of my supplements please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185022#post185022), for a description of my training please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185023#post185023), and finally to view my strength goals please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185024#post185024))


Week 3 | Day 1
Thursday, April 27, 2002


Cardio.
----------------------------------------------------------------
Postworkout: 20 minutes treadmill; 3.5 MPH @ a 15% incline.
----------------------------------------------------------------
Diet. Isocaloric Day.
----------------------------------------------------------------
Meal 1: Cytoplex MRP + 1 cup 1% milk + 1/2 multi-grain bagel + 1 tbsp. low-fat cream cheese
(540 calories, 57g protein, 61g carbs, 8g fat)

Meal 2: 1 oz. peanuts
(160 calories, 7g protein, 6g carbs, 13g fat)

Postworkout: 2 servings whey protein + 1/2 serving Cell-Tech
(370 calories, 44g protein, 44g carbs, 3g fat)

Meal 4: 1 slice whole-wheat bread + 2 tbsp. peanut butter
(230 calories, 10g protein, 14g carbs, 16g fat)

Meal 5: Powerbar Pria bar
(110 calories, 5g protein, 16g carbs, 3g fat)

Meal 6: 2 slices whole-wheat bread + 1 can tuna + 2 tbsp. tarter sauce + 2 slices of low-fat cheese
(410 calories, 44g protein, 19g carbs, 15g fat)

Meal 7: 3 boiled eggs + 2 slices whole-wheat bread
(350 calories, 27g protein, 24g carbs, 16g fat)
----------------------------------------------------------------
Diet Totals.
----------------------------------------------------------------
Total Calories: 2170
Total (g) Protein: 194g - 35%
Total (g) Carbs: 184g - 34%
Total (g) Fat: 74g - 31%
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
Feel pretty good today to be honest. Thought that I was going to wake up feeling really foggy and drowsy because of my awkward amount of sleep, but I felt fine. Looking forward to an awesome chest and tri workout today no doubt. :D:D Really wondering how much I am going to weigh today, yesterday I weighed 206 lbs. But I am kind of telling myself that the majority of the 8 lbs. or whatever that I gained was simply water weight. Well see today how much was water weight and how much wasnt. Because with me water weight drops out very quickly. If I am still in the 205-206 lbs. range Ill know that it probably isnt predominantly water. I am hoping to be around 200-203 lbs. today. Well see. After chris mason corrected the way that I measure my forearms I measured them with my arm straight, elbow locked out, flexing my forearm extensors and I measured them at 12.75" What a shame haha with my elbow bent at 90 degrees they were around 15.5"! What a huge difference. Woah.
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Not really sore today at all. Feel a little flabby still but VERY full. Chest and arms and back and all that feel completely full. This is a good feeling, not used to experiencing this. Obviously its just because of the binge the other night.
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
1.5 + 5.5 hours sleep last night. :rolleyes::rolleyes: Kind of confusing I guess. Really stupid sh*t. Fell asleep babysitting my girlfriend's brother and sister for around an hour and a half or a little longer, then went home and went back to bed.
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
With Meal 1: multi-vitamin/mineral + 5g glutamine + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 50 mg. zinc + 1 Adrenalin

Preworkout: 5cc Liquid Clenbutrx + 250 mg. ALA

Postworkout: 1/2 serving Cell-Tech + 5g creatine + 5g glutamine peptides + 3g arginine + 1g ginger + 250 mg. ALA + 250 mg. Aminogen

With Meal 3: 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete

With Meal 4: multi-vitamin/mineral + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 1 Adrenalin

Before Bed: Sleep Formula + 5g glutamine

... Today I switched back over from Lipodryl to Adrenalin. Well see how this affects me, or if I even notice. Similar ingredients except Adrenalin contains norephedrine hcl and Lipodryl contains regular ephedrine hcl. :):)
----------------------------------------------------------------
Training. Chest, Triceps.
----------------------------------------------------------------
Flat Barbell Presses: 240 x 5.5 (!) [***]

... Started off here with this first set of flat bench. Pissed me off a little bit because I am really getting into a rut with my poundages here. I feel like its really going to be a b*tch hitting my goal of 275 for 4. Last week I got 235 for 7 and this week I only got 240 for 5.5. Good ROM and hit my chest hard, just not too good strength wise. Going to go for 242.5 next Saturday and see how my body handles that. Hopefully better than it handled 240 today. Not too bad I just dont have a good feeling about this exercise. I mean I dont feel too strong in it the way I do with dips and squats and rack pulls etc. :(:(

Dips: +115 x 7 (!) [***]

... Great set of dips!! This is what the f*ck I am talking about. Up 10 f*cking pounds from last week baby this is my kind of increase. Up 10 lbs. and only down a 1/2 rep. Might have gotten 7.5 if I tried for it. I went all out for my 8th rep and didnt even come close to it. Got maybe 1/4th of the way up and my chest just failed completely. Really intense set of dips here. Can definitely see myself hitting my goal of +150 for 4 by the end of May maybe. Thats pretty early but I feel strong in this exercise somehow. I dont really know how to explain it.

Flat Dumbbell Presses: 100 x 7.5 [***]

... Good set of flat presses here. Really hit my pecs hard. I went all out trying to get 8 reps but I didnt get it. Oh well not too big of a deal in my eyes. My chest was pretty much fried from the last 2 pressing exercises. This just finished off my pecs all the way. Kept my form and ROM really really good. Palms facing one another throughout the entire set. Hammered the f*ck outta my pecs big time baby. Awesome set. Definitely hit failure. Going to go for 8 next Saturday.

Flat Dumbbell Flyes: 72.5 x 8 [***]

... Really really good set of flyes. Up a rep from last week with the same weight which really lets me know that I pushed myself all the way. Flexed my pecs hard at the top of the movement and got a great stretch at the bottom of the movement. At this point my pecs were pumped beyond belief. Just completely filled up with blood. Awesome set, probably will go for the 75s next week and see how I handle them.

Machine Pec-Deck Flyes: 130 x 8.5 (!) [***]

... Good set here. Really hit failure. Flexed my pecs very very very hard throughout the entire set. Really squeezed my pecs together at the contraction and kept my ROM and form perfect. Just let my pecs do all of the work and take the blunt of the weight and hit failure all the way. When I kept going until my arms wouldnt close again. Up 10 lbs. from last week. At this point my pecs were fried and pumped up like crazy. :p:p

High-cable Crossovers: 90 x 6.5 (!) [***]

... This exercise was a great finisher for my chest. Really stretched my pecs out like insanely at the top of the movement and flexed them VERY hard at the bottom of the movement. Awesome overall exercise. Contracted pecs very hard, and for an isolative type movement I basically turned this into an intense exercise. I mean I really felt like I was pushing some weight with my pecs, haha only 90 lbs. but still! Hit pecs hard. Up 10 lbs. from last week.

Lying Close-grip Cambered-bar Extensions: 132.5 x 7 (!) [***]

... Awesome set of skulls here. Up 2.5 lbs. from last week and 2 reps. Great sign really made me feel good. Glad to see that my triceps are getting stronger. Wow really hit failure with this exercise. Kept my form really perfect on these also. I really tried for that 8th rep but it just wasnt happening. Probably got the first 1/4th of the rep hehe. Oh well not too big of a deal. Good set flamed tris right from the start.

Seated Close-grip Cambered-bar French Presses: 110 x 7 (!) [***]

... Wow really hit my triceps all the way. Did these with my back supported. Hammered the f*cking hell outta my triceps. Wow kept my elbows in as much as possible. really just hit failure all the way. Went for my 8th rep again and just couldnt get it at all. My girlfriend had to spot me with her massive muscles hehe. :angel::angel: She tossed that 110 around like it was nothing. Hit triceps hard, good pump, good set. Up 2.5 lbs. and a 1/2 rep.

Standing Cable Pressdowns: 100 x 8.5 [***]

... Awesome set of pressdowns. Up 2.5 reps from last week, kept the same weight. Hit triceps very very hard. Need to work on not letting my abs come into play with this exercise. For some reason I feel it a little in my abs, not sure why. Obviously because I am crunched over but I really need to make sure that my triceps are getting all of the focus not my abs. Good set, might increase next week not sure yet.

Seated One-arm Dumbbell Extensions: 32.5 x 9.5 (!) [***]

... Good set here, great finisher for my triceps. Really hit failure with both arms no doubt. Right arm didnt make it to 9.5 kind of failed at 9 and 1/4th reps. Nothing to worry about. Good ROM, good flex at the top, up 2.5 lbs. and 2.5 reps. Thats always a good thing. Really like to see myself progressing on a few exercises every single week. Cant stand getting into ruts and not increasing. Like I feel like I am on bench. :redface::redface:
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
Today my workout lasted 40 minutes. Pretty brief I guess for the most part, good length.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Good amount today, need to keep it up.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Today, preworkout and clothed, but without shoes, I weighed 202 lbs. This was a good weight in my eyes. Glad that I wasnt anywhere near 204-205 lbs. like I was yesterday. Thats always good to know.
----------------------------------------------------------------

MonStar
04-27-2002, 11:21 PM
MarshallPenn-
First I read about it in the Arnold bodybuilding book. He talks about measuring correctly etc. Then chris mason said thats just the standard for measuring your lower arms. I am going to measure them tomorrow again and see what I get. Because 12.25" seems awfully small. Well see what happens. But who knows I forget the proportion for your arms and your forearms. I always wanted my forearms real big in comparison to my upper arms. Always thought that it looked better that way. I hated to see guys with big thick upper arms and little skinny bones for lower arms. Looks stupid to me. Wow a 1/2 inch difference from one forearm to the other? Thats crazy man.

rookiebldr-
Yeah man huge difference huh? Yeah I dont think that they look skinny just not THAT big, I obviously want them a lot bigger, like everyone does I guess. Well see what happens. :cool::cool:

MS

MonStar
04-27-2002, 11:53 PM
... EDIT: just got my brother to measure them and I watched him do it a few times and with my arm locked out, flexed and cold, my forearms were 12.75". Thats a little better. Not too much though not even 13" around. Pathetic sh*t. Going to shoot for 13.25" within the next 6 months. Well see.

MS

MonStar
04-28-2002, 08:37 AM
Click here to view Mike Mentzer's gallery. (http://www.darkwoods.net/bodybuilder/male/bb/gallery/mentze02.html)

I really like the physique of former bodybuilding Mike Mentzer. Swore by low-volume but not even that, his body was outstanding. Forearms were massive as you can see, measured cold and flex his forearms were 15.25." Hope to get mine in that ballpark someday.

... Finally hit 5000 views. :cool::cool:

MS

Fart Barker
04-28-2002, 08:47 AM
I certainly wouldn't mind if I looked like that. My wife probably wouldn't complain either. :D

MonStar
04-28-2002, 08:49 AM
Fart Barker-
Yeah man hes got a great physique. My girlfriend might think hes a little too big but I dont think much too big. Hes definitely a big guy but he isnt TOO cut like the majority of the bodybuilders today. Got some thick a*s forearms too, thats what I am talking about! :D:D

MS

MarshallPenn
04-28-2002, 08:58 AM
What makes most of those guys look better is that they don't have retarded looking legs. They look like they could actually play a sport.

MonStar
04-28-2002, 10:24 AM
MarshallPenn-
Yeah thats true man most of the bodybuilders today look so huge and massive and vascular and just... ew. I dont want to look like any of them at all, but Mike Mentzer, I definitely wanna look like him. Great physique. :D:D

MS

Hot Shot
04-28-2002, 01:10 PM
Mike Mentzer had one of the best physique in history.Beside forearms those are some kick ass pecs .

Hot Shot
04-28-2002, 01:12 PM
Lying Close-grip Cambered-bar Extensions: 132.5 x 7 (!) [***]

Awesome skullcushers there buddy:eek:

MonStar
04-28-2002, 02:06 PM
Hot Shot-
Yeah man Mentzer has one of the best physiques I have ever seen. Comparable to Arnold's etc. Great forearms which I like, awesome chest and back and calves too. Huge chest holy f*ck. Thanks man, skulls are one of my decent exercises. Strength is pretty good on them, dips, and thats about it. Hehe. Everything else is really nothing special - yet at least. ;);)

MS

MonStar
04-28-2002, 06:34 PM
(for a description of my diet please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185021#post185021), for a description of my supplements please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185022#post185022), for a description of my training please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185023#post185023), and finally to view my strength goals please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185024#post185024))


Week 3 | Day 2
Thursday, April 28, 2002


Cardio.
----------------------------------------------------------------
Postworkout: 20 minutes treadmill; ten minutes 3.5 MPH @ a 15% incline, ten minutes 4.0 MPH @ a 15% incline.
----------------------------------------------------------------
Diet. Isocaloric Day.
----------------------------------------------------------------
Meal 1: Myoplex MRP + 1 cup 1% milk + 1/2 multi-grain bagel + 1 tbsp. low-fat cream cheese
(550 calories, 58g protein, 62g carbs, 9g fat)

Meal 2: 1 oz. peanuts
(160 calories, 7g protein, 6g carbs, 13g fat)

Postworkout: 2 servings whey protein + 1/2 serving Cell-Tech
(370 calories, 44g protein, 43g carbs, 3g fat)

Meal 4: 1 slice whole-wheat bread + 2 tbsp. peanut butter
(230 calories, 10g protein, 14g carbs, 16g fat)

Meal 5: Powerbar Pria bar
(110 calories, 5g protein, 16g carbs, 3g fat)

Meal 6: 2 slices whole-wheat bread + turkey breast + 2 slices low-fat cheese + 1 tbsp. tarter sauce
(300 calories, 30g protein, 20g carbs, 10g fat)

Meal 7: 1 cup cottage cheese + 1/2 cup pineapple
(290 calories, 26g protein, 25g carbs, 10g fat)

Meal 8: 1 cup 1% milk
(100 calories, 8g protein, 12g carbs, 2g fat)
----------------------------------------------------------------
Diet Totals.
----------------------------------------------------------------
Total Calories: 2110
Total (g) Protein: 188g - 35%
Total (g) Carbs: 198g - 37%
Total (g) Fat: 66g - 28%
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
Feel okay today. Felt pretty good most of the day but I felt fat in the late afternoon. I am really not sure why I just felt really flabby and soft. I mean I kept feeling how soft my stomach and love handles and all that were. My girlfriend today said my arms looked huge which is always a good thing. Well see what happens. For some reason I feel like I am still feeling the soft and flabby feeling from the binge day 3 days ago. :(:( Ill probably get over it by tomorrow. Damn its around 9:30 PM and I feel so godd*mn fat its incredible! Havnt felt this fat in a long time what the f*ck is wrong with me. Had a damn Diet 7UP maybe thats what did it to me. Carbonation maybe? I dont get it I feel so f*cking fat its really beginning to piss me off. AHH! I cant believe this bullsh*t. I feel so soft and flabby and just EW its crazy.
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Chest and tris are f*cking killing me. Wow big time soreness today. Both are hurting like crazy. Havnt been this sore in a while.
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
1.5 + 7 hours sleep last night. Took a long nap before I really went to sleep again, which was stupid but oh well. Nothing that I can do now.
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
With Meal 1: multi-vitamin/mineral + 5g glutamine + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 50 mg. zinc + 1 Adrenalin

With Meal 2: 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 1 Adrenalin

With Meal 3: multi-vitamin/mineral + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete

Preworkout: 5cc Liquid Clenbutrx + 250 mg. ALA

Postworkout: 1/2 serving Cell-Tech + 5g creatine + 5g glutamine peptides + 3g arginine + 1g ginger + 250 mg. ALA + 250 mg. Aminogen

Before Bed: Sleep Formula + 5g glutamine
----------------------------------------------------------------
Training. Back, Biceps, Forearms.
----------------------------------------------------------------
Wide-grip Underhand Chins: +45 x 6.5 (!) [***]

... Awesome way to start off my workout. Very very intense set of WG chins. Left wrist was bothering me a little bit but oh well, I just think its this exercise. Not too bad. Up 5 lbs. from last week and maintained the same # of reps. That was pretty impressive to me. Around 30 lbs. from my goal weight of +75 for 4 reps. I really hope to get this by mid-summer. Well see how things go. If I increase 5 lbs. every workout and stay above 4 reps Ill be at +75 in the next 5-6 weeks. I doubt my strength will continue like it has been but who knows. Anyway awesome set, good ROM, squeezed lats hard. Really trying hard to widen my back, big time.

Bentover Underhand Cambered-bar Rows: 225 x 9.5 (!) [***]

... Awesome set of bentover rows!! Damn what an intense set, totally great contractions in my lats. Awesome ROM, great form, everything perfect. Up 20 F*CKING lbs. from last week baby! Now thats what I am talking about. Up 20 lbs. and only down 3 reps. Totally impressed myself today with this kind of strength. Didnt expect to get 9.5 reps at all. Going up to 235 next Sunday no doubt. Well see how I handle that. I should be at my goal in no time at all. :D:D

Incline Underhand Machine Rows: 210 x 7.5 (!) [***]

... Great set of underhand machine rows. Really squeezed my lats has a f*ck on this set. Up 10 lbs. from last Sunday and kept the same # of reps which was really good. Really hit my lats very hard with this set. Good contractions. Stacked on four 45s to the machine row which was pretty impressive actually. I felt good about it anyway. Good overall set, good ROM, totally hit failure no questions asked.

Seated V-bar Cable Rows: 215 x 10.5 [***]

... Great set of cable rows here. Girlfriend pushed me, and I pushed myself which is an awesome combination. Same weight as last week but up 3 reps. Strength was really soaring today definitely didnt expect these kinds of strength gains at all today, my strength yesterday was good but it wasnt increasing like this! This was just totally amazing to me. Anyway totally awesome set. Flexed lats very very hard. Good form, good ROM, good strength increase.

Seated Machine Pullovers: 220 x 10.5 (!) [***]

... Great set of pullovers. Really hit my lats hard holy f*ck. Strapped right into the seated and starting pulling. Flexed my lats hard throughout the entire set. Really hammered my lats big time. Serratus got hit hard also. Up 10 lbs. from last Sunday and also up a rep which was good. Good strength increase. Good ROM, good set. Stretched my lats hard at the top of the movement.

Seated V-bar Cable Pulldowns: 185 x 9.5 [***]

... Great set of CG pulldowns here. Really had a good set. Form and ROM was perfect, flexed the f*ck outta my lats too which was really good. Good overall set. Same weight as last week but up 2 reps. Nice strength increase. This exercise seems to be tough for my because at this point my lats are so f*cking fried its hard to get anything out of them at all.

Standing Barbell Curls: 120 x 6 (!) [***]

... Holy sh*t. :eek::eek: This was probably my most intense set of I have had since I started working out 6 years ago. I went NUTS. And I dont mean I got pissed and yelled and sh*t I went CRAZY!! Awesome set of BB curls today. Arched my back a little not too much though definitely hammered the f*ck outta my biceps. Up 2.5 lbs. from last week and a 1/2 rep. Not too much strength increase but intensity was out of control. Totally went nuts here. Didnt think I was going to get 6 reps at all. Good ROM, good contractions, awesome set.

Seated Close-grip Cambered-bar Preacher Curls: 105 x 9 (!) [***]

... Another totally awesome set of curls. Maybe not as completely insane as my BB curls but still an intense f*cking set. Totally hit failure in my biceps. All the way no questions asked. Up 5 lbs. and 2 reps in this exercise. Really really really hit failure. I mean I seriously couldnt have finished a 10th rep if you payed me a million dollars. Anyway intense as hell, good ROM, great form obviously, great set. Biceps were looking huge at this point.

Standing Cable Curls: 150 x 9.5 (!) [***]

... Awesome set here!! Really hit my biceps hard with the cable station today. Used 150 which is up 10 lbs. from last week which is good but also I went up a rep. Thats always nice. Anyway awesome set, contracted my biceps so f*cking hard. I thought they were going to explode they were so pumped and just hard so much lactic acid flowing. Great set here. Totally awesome.

Incline Alternating Dumbbell Hammer Curls: 37.5 x 7 (!) [***]

... At this point my biceps were so f*cking fried it was ridiculous. Brachialis and brachioradialis were just totally totally flamed from this set. Form was great, ROM was good, everything was good. Not sure about an increase next Sunday though. This set really f*cking killed me. Barely got 7 reps I didnt think I was going to get past 4 or 5. Oh well, great set, good burn and pump.

Wrist Roller Flexion / Extension: 30 x 7 [***]

... Wow. Talk about intensity. Talk about burn. Talk about exaustion. This set had the EXTREME of all 3 things. I was going nuts trying to get that 1/2 rep more than I got last week. With the wrist roller one rep is rolling the weight all the way from the ground to my hands so its a LOT of work! Burn was out of control, totally breathtaking burn. I mean so bad I couldnt even move my hands afterwards. Just unbelievable. :p:p

Standing Barbell Reverse Curls: 85 x 6 (!) [***]

... Totally incredible set of reverse curls, little dissapointed though. I mean form was good, ROM was good, everything was good. But my forearms were so exausted and flamed and so were my biceps my strength really suffered on this exericse. Up 2.5 lbs. from last week but down 2.5 reps. That kinda sucked. Not too big of a deal because my arms/forearms were so pumped and totally fried I didnt know what to expect. Good set though, no increase next week.

Barbell Static Holds: 355 x :07 (!) [***]

... GREAT finisher for my hands and forearms. Really beat my grip down to nothing at all. I knew that this set was going to be a b*tch because last week I got 350 for :06. So I wanted to beat last weeks static hold by at least a little bit, not matter how fried my grip and forearms were. Did 355 for :07 which was good. The weight was down in the tips of my fingers after like 2 seconds I dont even know how the f*ck I held it for :07. Oh well, good hold. Great burn. Nice little strength increase. :):)
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
Today my workout lasted 60 minutes. Longer than I expected but I am glad that I didnt go over an hour.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Pretty good amount today, need more though.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Today, preworkout and clothed, but without shoes, I weighed 200 lbs. Down 2 lbs. from yesterday. Thats good I guess. Really hope to drop around a pound of fat per week following this diet. Well see what happens.
----------------------------------------------------------------

heathj
04-28-2002, 06:41 PM
Damn you hit a lot of PB's..good job :thumbup:

MonStar
04-28-2002, 06:58 PM
heathj-
Thanks a lot bro, today I had probably one of my most intense / strength gaining workouts ever. Lotta lotta intensity and some nice strength increases. Felt strong today in the gym. Hope to reach my a few of my goals in the next month or so. The only exercises that are going to be a problem are BTN presses and flat BB presses. :rolleyes::rolleyes:

MS

rookiebldr
04-28-2002, 08:27 PM
Awesome poundages MonStar. Nice to see the back and bis are progressing. 225 on bentover rows!!! :thumbup: :thumbup:

MonStar
04-28-2002, 08:50 PM
rookiebldr-
Yeah thanks a lot man, really appreciate your support bro. You have supported me since you have been here @ WBB. Really been a great help. Again, thanks. :):) Anyway yeah 225 was pretty good for me on bentover rows. 265 is my damn goal thats going to be a killer! Well see what happens. Hope to hit my goals kind of soon. Not real real soon but I mean within the next 2 months or so. Bench and BTN presses are going to be a B!TCH though I can tell you thats for sure. Not sure what my damn problem is with them. With dips I dont have a problem but BTN presses and bench I just suck.

MS

MonStar
04-28-2002, 08:55 PM
... Just MODIFIED my strength goals, well kind of added rather. Added some biceps and triceps strength goals. Hopefully Ill get these within the next few months also. This is it for modifying though - after this nothing will change. Hopefully Ill starting acheiving a few goals within the next month. Like rack pulls and squats. Maybe.. :):)

MS

rookiebldr
04-28-2002, 09:12 PM
25% increase in curls! :cool: That will be awesome when you make it. Thanks for your support as well, it keeps people motivated. :)

MonStar
04-29-2002, 04:31 AM
rookiebldr-
Yeah man no problem. 25% increase huh? Damn thats a pretty large increase. Its definitely going to be a WHILE before I put on 150 for 4. Definitely going to be a long while. I just added around 25-30 lbs. to what I am doing now and today I did 120 for 6. That was a crazy insane set though. Anyway well see what happens. 150 for 4 would be mighty impressive. Might make it 145... not sure yet. Probably keep it at 150. Not changing any goal weights. Need to keep them where theyre at!! Hope for some big time increases within the next few months. Feel so godd*mn fat today though! AHHH!! Bedtime.. :):)

MS

MonStar
04-29-2002, 05:33 PM
(for a description of my diet please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185021#post185021), for a description of my supplements please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185022#post185022), for a description of my training please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185023#post185023), and finally to view my strength goals please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185024#post185024))


Week 3 | Day 3
Thursday, April 29, 2002


Cardio.
----------------------------------------------------------------
Before Meal 1: 20 minutes stationery bike; alternating one minute of level 6 with one minute of level 8.

After Meal 6: 5 minutes stationery bike; level 10 + 15 minutes Precor machine; resistance @ 5.
----------------------------------------------------------------
Diet. Isocaloric Day.
----------------------------------------------------------------
Meal 1: Myoplex MRP + 1 cup 1% milk + 1/2 multi-grain bagel + 1 tbsp. low-fat cream cheese
(550 calories, 58g protein, 61g carbs, 9g fat)

Meal 2: 1 oz. peanuts
(160 calories, 7g protein, 6g carbs, 13g fat)

Meal 3: chicken soup + Powerbar Pria bar
(160 calories, 7g protein, 24g carbs, 4g fat)

Meal 4: Myoplex MRP + 1 cup 1% milk
(380 calories, 50g protein, 36g carbs, 5g fat)

Meal 5: 1 slice whole-wheat bread + 2 tbsp. peanut butter + 1 cup skim milk
(310 calories, 18g protein, 26g carbs, 16g fat)

Meal 6: 2 slices whole-wheat bread + 1 tbsp. tarter sauce + 2 slices low-fat cheese + turkey breast
(300 calories, 30g protein, 20g carbs, 9g fat)

Meal 7: 1 cup cottage cheese + 1/2 cup pineapple
(290 calories, 26g protein, 25g carbs, 10g fat)
----------------------------------------------------------------
Diet Totals.
----------------------------------------------------------------
Total Calories: 2150
Total (g) Protein: 196g - 36%
Total (g) Carbs: 198g - 37%
Total (g) Fat: 66g - 27%
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
Feel okay today. Not really tired feel okay. Dont feel too fat which is always nice but other than that I just feel okay. Not good or bad. Mood was pretty good today too. Not too bad, had a few insecurities that really bothered me. Not sure why, I dont know what my problem is. I wish that I could just stay confident all of the damn time. Looking forward to an AWESOME leg workout tomorrow. Just set up my poundages and boy am I going for some strength records tomorrow. Better get to bed early hehe. Going to need my leg strength. Didnt realize how close I am to my squat goal holy f*ck Ill have that sh*t next Tuesday if I do good in my workout tomorrow. Damnit I need to make sure tomorrow is a GREAT set of back squats. Goal is 385 for 4. I should get that no doubt, well see. :):)
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Chest and triceps are still really hurting. Lats and midback are f*cking ACHING like crazy.. jeez. Biceps and brachioradialis are also sore. Forearms hurt a little not too bad. Hands are a little sore from static holds. Midback is really killing me big time, aching badly. :cry::cry:
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
7 hours sleep last night. Slept okay. Woke up once because my eyes were bothering my like crazy!
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
Precardio: 5cc Liquid Clenbutrx + 5g glutamine + 500 mg. ALA

With Meal 1: multi-vitamin/mineral + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 50 mg. zinc

With Meal 2: 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 1 Adrenalin

With Meal 3: multi-vitamin/mineral + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 1 Adrenalin

Before Bed: Sleep Formula + 5g glutamine
----------------------------------------------------------------
Training. Rest.

Training Length.
----------------------------------------------------------------
Didnt workout today.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Pretty good amount of water today. Need to keep it up.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Went to the gym today to do some extra cardio and precardio, without shoes but clothed, I weighed 199.5 lbs. which was good I guess. Pretty happy with my weight for the most part. Down a 1/2 pound from yesterday.
----------------------------------------------------------------

rookiebldr
04-29-2002, 08:53 PM
MonStar-
Great pics. So when do you replace your avatar with Menzter pic instead of Draper's? :cool: :cool: Great inspiration :) :)

MarshallPenn
04-29-2002, 08:55 PM
Monstar - Nice to dream, but you might want to become very good friends with your local pharmacist and vet.

MonStar
04-30-2002, 04:35 AM
rookiebldr-
Hehe I dont know man, I think I wanna keep the Draper pic. His back is completely massive, I just like the way that the pic looks. I dont know though well see what happens.

MarshallPenn-
Haha yeah I know. I am not really dreaming I just admire his physique thats all. Not like I am dying to look like him or anything like that. :cool::cool:

MS

Blood&Iron
04-30-2002, 07:54 AM
Originally posted by MarshallPenn
Monstar - Nice to dream, but you might want to become very good friends with your local pharmacist and vet.
Well, Mentzer and those of his time weren't doing nearly the quantity nor variety of stuff the pros do nowadays. They still had freaky genetics, though, so that doesn't really make it any more realistic a goal for your average mortal. It's nice to dream, though. I still plan on looking like Arnold myself. Self-deception can be a wonderful thing.

MonStar
04-30-2002, 07:55 AM
Blood&Iron-
Hehe gotta agree man. I used to wanna look like Arnold so badly holy f*ck.. :rolleyes::rolleyes:

MS

MonStar
04-30-2002, 07:56 AM
(for a description of my diet please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185021#post185021), for a description of my supplements please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185022#post185022), for a description of my training please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185023#post185023), and finally to view my strength goals please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185024#post185024))


Week 3 | Day 4
Thursday, April 30, 2002


Cardio.
----------------------------------------------------------------
Postworkout: 20 minutes Precor machine; resistance was set @ 5.
----------------------------------------------------------------
Diet. Isocaloric Day.
----------------------------------------------------------------
Meal 1: Lean Body MRP + 1 cup 1% milk + 2 slices whole-wheat bread + 1 tbsp. low-fat butter
(530 calories, 58g protein, 58g carbs, 10g fat)

Meal 2: 1 oz. peanuts
(160 calories, 7g protein, 6g carbs, 13g fat)

Meal 3: 2 servings protein + 1 cup 2% milk
(330 calories, 46g protein, 19g carbs, 8g fat)

Meal 4: 1 slice whole-wheat bread + 2 tbsp. peanut butter + 1 cup skim milk
(310 calories, 19g protein, 28g carbs, 16g fat)

Postworkout: 2 servings whey protein + 1/2 serving Cell-Tech
(370 calories, 44g protein, 44g carbs, 3g fat)

Meal 6: 1 cup cottage cheese + 1/2 cup pineapple
(290 calories, 26g protein, 25g carbs, 10g fat)

Meal 7: 1 slice whole-wheat bread + 1 tbsp. peanut butter + 1 cup skim milk
(210 calories, 14g protein, 25g carbs, 9g fat)
----------------------------------------------------------------
Diet Totals.
----------------------------------------------------------------
Total Calories: 2200
Total (g) Protein: 214g - 37%
Total (g) Carbs: 205g - 35%
Total (g) Fat: 69g - 28%
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
Feel pretty good today for the most part. Really looking forward to an awesome set of squats today in the gym. Really need to get my godd*mn intensity up. I am increasing quite a bit from last week. And to acheive some good solid reps I am going to need to focus all day long. Mood definitely sucked today. Dont really know what my f*cking problem was. Wasnt because of any kind of insecurity or anything even similar to that. Not really sure what the damn problem was today. :confused::confused:
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Chest still hurts a little. Not too bad. Lats and midback are really aching badly. Biceps and forearms and brachioradialis are all hurting.
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
7.5 hours sleep last night. Good amount of sleep, slept well. Need to keep it up. Looking forward to an EXCELLENT leg day today. Also took an hour nap today from around 10:30 - 11:30 AM. Few hours before my workout. This always helps.
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
With Meal 1: multi-vitamin/mineral + 5g glutamine + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 50 mg. zinc + 1 Adrenalin

With Meal 2: 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 1 Adrenalin

With Meal 3: multi-vitamin/mineral + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete

Preworkout: 5cc Liquid Clenbutrx + 250 mg. ALA

Postworkout: 1/2 serving Cell-Tech + 5g creatine + 5g glutamine peptides + 3g arginine + 1g ginger + 250 mg. ALA + 250 mg. Aminogen

Before Bed: Sleep Formula + 5g glutamine
----------------------------------------------------------------
Training. Quads, Hamstrings, Glutes, Calves.
----------------------------------------------------------------
Back Squats: 370 x 10.5 (!) [***]

... Holy F*CKING sh*t! This is what I am f*cking talking about godd*mnit! Oh hell f*cking yeah baby!! Great set of squats today holy sh*t. Totally intense as can be, totally all out balls through the motherf*cking wall. Up 15 lbs. from last week, and up a damn rep as well! I will easily no questions asked easily hit my goal of 385 next week for 4. No doubt about it. Anyway great ROM today, just totally awesome overall set. So intense it was unreal. Couldnt believe how many f*cking reps I got! I was expecting around 4-5 and when I hit 5, then 6, then 7, then 8, then 9, then 10!! I was just like what the hell? Great strength here, felt really really strong on squats. :thumbup::thumbup: Talk about a breathtaking set! Afterwards I spend like 2 minutes catching my f*cking breath I was so exausted. Now I understand why high rep squats are called "breathing squats."

Leg Presses: 800 x 8 (!) [***]

... After that set of squats I was completely fried from the waist down. I mean I was just totally exausted I couldnt even believe it. From the waist down I was totally burned out. Put 800 on the leg press and went all out. Got 8 reps which was kind of suprising acutally. I thought I was totally dead. Up 15 lbs. from last week which is really good. Down a 1/2 rep though which really isnt a big deal. I might have been able to get that 1/2 rep today but at 8 my leg were shaking so badly and they were so exausted I didnt feel like having 800 lbs. come crashing down on me. Good set though.

Seated Leg Extensions: 240 x 8.5 (!) [***]

... Good set here, intense and to failure. Hit my quads very very hard. Really squeezed the f*ck outta them. Kept my ROM good and concentration pretty good as well. Legs were just so exausted at this point. I dont know about how much I am going to increase next week. Ill probably end up going for 250 on these because I still feel strong in these. Well see what happens, good set. Up 10 lbs. and down 1 rep.

Lying Leg Curls: 160 x 9 (!) [***]

... I dont think I can increase too much more on these because at this point in my leg workout my hams are so damn flamed its hard to even get them to perform properly haha. Theyre like shaking insanely throughout the entire set. Good contractions here though, really squeezed my hamstrings hard. Up 10 lbs. from last week but down a 1/2 rep. Not too big of a deal. Maybe up this weight next week to 170 and see how I handle that.

Seated Leg Curls: 210 x 7.5 (!) [***]

... Good set here. Up 10 lbs. from last week. Down 2 reps though which kind of sucked. Definitely no increase next week no matter what. I need to focus on feeling it more in my hamstrings and everything like that rather than just constant weight increases. I think so at least. Good hamstring contractions though, totally failed at 7.5. That last 1/2 rep I was in between a rep for about 10 seconds trying to get that 8th rep. :rolleyes::rolleyes:

Standing Cable Pull Throughs: 120 x 9 (!) [***]

... Good set here. Hit glutes very very hard. NO increase next week no matter what. I use a low-cable and a rope attachment for this and its beginning to become more of a power movement than a slow and controlled glute/ham blaster. Good set still. I can tell that as I increase the weight it gets harder and harder to squeeze my glutes hard. Anyway hit glutes hard, good form, and good ROM, nice focus too.

Standing Smith-machine Calf Raises: 300 x 14.5 (!) [***]

... Really really good set of Smith calf raises today. Up 10 lbs. from last week and got the same amount of reps which was good. Really like doing these a lot. Great calf exercise. Stretched my calves at the bottom of each rep - and contracted them very very hard at the top. Overall set was ace. ;);) Good pump and incredible burn in my calves. They were totally burning afterwards.

Leg Press Calf Raises: 520 x 15 (!) [***]

... Really dont care for this exercise at all. Good set, hit my calves hard. The damn bottom of leg press is angled away if you can imagine that. So after a few reps my feet basically slide out of my shoes the entire set. I know its hard to explain but its f*cking annoying as hell. Anyway good set, hit my calves hard. Up 10 lbs. from last week and up 1.5 reps. Thats always a good thing. Need to be sure next week to tie my shoes REAL tight before this exercise haha. :D:D

Seated Calf Raises: 280 x 19.5 (!) [***]

... Good set here wow! Very intense and definitely all the way to failure no questions asked. Squeezed my calves very hard and stretched my calves hard at the bottom of the rep. Great set here up 10 lbs. from last week and only down 1 rep. At this point my calves were completely fried and exausted and pretty pumped up. Maybe up 5-10 lbs. from next week.
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
Workout today lasted 35 minutes. Pretty brief for the most part. Really intense though all throughout.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Pretty good amount of water today I guess. Had a big glass with almost every single meal which is good.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Preworkout today, clothed, but without shoes, I weighed 198 lbs. I was kind of between 197.5 - 198 so I just went ahead with 198 rounded up. Curious to see how much I weigh tomorrow because if I am not losing around a pound or 2 every Wednesday then I know this diet really isnt working for me.
----------------------------------------------------------------

MarshallPenn
04-30-2002, 08:44 AM
I think Dave Draper has arms the way a lot of us do, Arnold's were just friggin unreal! Look at the size of those things!

MonStar
04-30-2002, 09:52 AM
MarshallPenn-
Yeah man I too believe that looking like Dave Draper is a much more realistic goal. He wasnt even THAT massive if you ask me. Had a nice physique though, maybe not as shredded as Mike Mentzer or Arnold though your right.

... Arnold has got veins in his lower/middle traps! :eek::eek:

MS

Blood&Iron
04-30-2002, 11:40 AM
If you're in for realistic goals, and are natural(meaning, in this instance, no illegal anabolics) I think guys like Reg Park, John Grimek, and Steve Reeves are much more realistic goals. Larry Scott and Bill Pearl to a lesser extent as well(They both used fairly miniscule amounts of D-bol. I think 5-15mg a day.) Still I think those guys looked great, and they all had amazing genetics. But I think giving advances in supplementation and training science, I think it's achievable for an someone who works really hard. Guys like Arnold and Draper claim they didn't take that much stuff, but it's hard to say if that's really true. Lee Priest says be barely uses anything, and I'm almost sure that's a crock of sh*t.

MonStar
04-30-2002, 11:53 AM
Blood&Iron-
Yeah I know what youre saying man. Yeah Steve Reeves had a good physique. I think I am going to look for an inspiration picture of him. I liked Larry Scott's physique as well. Dave Draper really doesnt seem to be all that big to me, whether he was taking anabolics or not. I never thought he was comparable to Arnold or Franco. Yeah but think about it back in the 1960s and 1970s the anabolics were nothing like the ones today, right?

MS

Pup
04-30-2002, 11:58 AM
A guy who is 5'4 with heels and 230+ lbs doesn't barely use, pfft...if that's true, then i'm richer than bill gates and better looking than George Clooney *rolls eyes*

MonStar
04-30-2002, 12:03 PM
just_a_pup-
Gotta agree man, Lee Priest seems to be so pumped up in anabolics its unbelievable. What I think was ridiculous was hot fat he let himself get. I couldnt believe the beer belly that he developed in all of the magazines. I mean obviously Muscletech payed him insanely to say he used Hydroxycut and Nitrotech and Celltech to get ripped not illegal fat-burning drugs. :rolleyes::rolleyes:

MS

Blood&Iron
04-30-2002, 12:13 PM
I posted this on Elite awhile back. It's Reeves' formula for proper propotions. I think I got it from bodybuilding.com.



Here is the height to rate chart for building a classic physique:
5'5" 160lbs
5'6" 165lbs
5'7" 170lbs
5'8" 175lbs
5'9" 180lbs
5'10" 185lbs
5'11" 190lbs
6'0" 200lbs
6'1" 210lbs
6'2" 220lbs
6'3" 230lbs
6'4" 240lbs
6'5" 250lbs

Muscle to bone ratios:
Arm size= 252% of wrist size
Calf size= 192% of ankle size
Neck Size= 79% of head size
Chest Size= 148% of pelvis size
Waist size= 86% of pelvis size
Thigh size= 175% of knee size

MonStar
04-30-2002, 12:20 PM
So lets see how I fall, I am 5'10" - 5'11" so I should be around 185-190 lbs. My upper arm should be 17.64," unfortunately its only around 16.5." Calves should be 18.24," theyre only around 16.25." I dont know my neck size. Dont know pelvis size, how do you measure that? Thigh size should be 27.12," its only 24.5." Damn according to this I should weigh like 10 lbs. less, and have bigger measurements! :eek::eek:

MS

MonStar
04-30-2002, 12:26 PM
... Just deleted all of my images. It was really slowing down my journal big time which is something that I definitely do NOT want at all. I have attached this one image though of Mike Menzter - definitely my favorite and most inspirational of all the pics.

MS

MonStar
04-30-2002, 05:44 PM
... Just stole CBates idea from his journal of putting --- between in each of my sections. Personally I think that it makes things alot easier to read, etc. Hehe really like how much easier it is to see what section is what etc. Looks good to me! :):)

MS

Fart Barker
04-30-2002, 06:31 PM
Do your ears ever pop when you squat? Just wondering. Mine do. Feels like I'm gonna bust an eardrum.

MonStar
04-30-2002, 06:35 PM
Fart Barker-
That really depends man. After all of this time I have come to the conclusion and ephedrine and norephedrine and maybe even caffeine make my ears pop - big time. I mean when I talk my ears go through that in and out feeling. Not really plugged like in an airplane but almost like your yawning or something along those lines. Kind of annoying sometimes. Anyway this is just my experience with ephedrine. Some people seem to experience this too not many though. Are you taking any ephedrine based supplements right now? :D:D

... So the answer is no. Haha sorry got off track.

MS

Fart Barker
04-30-2002, 06:39 PM
I haven't taken any since Sunday, but I have to admit that I've been taking alot more than I should.

Blood&Iron
04-30-2002, 06:42 PM
Originally posted by Fart Barker
Do your ears ever pop when you squat? Just wondering. Mine do. Feels like I'm gonna bust an eardrum.
Are you holding your breath or grunting while you perform them? I would bet that this is the cause of the problem.

MonStar
04-30-2002, 06:42 PM
Fart Barker-
Yeah man that could be it then, maybe drop it for a few days and see what happens. Be careful bro overdosing with ephedrine can cause some serious side effects, seriously be careful. :):)

MS

MonStar
04-30-2002, 06:43 PM
Blood&Iron-
I seem to grunt sometimes. I dont know I always exhale on the way up and inhale on the way down. This always seems to really make each rep a little bit easier. Sometimes I do better yelling a little though. Try not to because my girlfriend feels uncomfortable when people are looking over and I am grunting / cussing.

MS

Fart Barker
04-30-2002, 06:46 PM
I hold my breath until I get about half way up and then let it out.

MonStar
04-30-2002, 08:36 PM
Fart Barker-
Not the best idea man, that basically a formula to eventually faint in the middle of your set. I personally think that holding your breath is extremely dangerous and can cause some serious injuries. Oxygen not getting to your muscles or to your brain can seriously be extremely dangerous, again be careful. Breathing is a very important part of training that it seems not many people pay enough attention to.

MS

MarshallPenn
04-30-2002, 08:48 PM
I have to disagree - you should be holding your breath during the squat, it increases abdominal pressure and supports the spine.

MonStar
05-01-2002, 08:16 AM
MarshallPenn-
But its important to get oxygen to your muscles and brain. How can you perform an exercise with hundreds of pounds on your back without oxygen to your muscles and your brain? Seems impossible if you ask me. Anytime I held my breath during leg presses or a compound movement I got a splitting headache afterwards and was extremely dizzy, etc.

MS

MonStar
05-01-2002, 08:30 AM
(for a description of my diet please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185021#post185021), for a description of my supplements please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185022#post185022), for a description of my training please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185023#post185023), and finally to view my strength goals please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185024#post185024))


Week 3 | Day 5
Thursday, May 1, 2002


Cardio.
----------------------------------------------------------------
Postworkout: 10 minutes Precor machine; resistance set @ level 5 + 10 minutes treadmill; 3.5 MPH @ a 15% incline.
----------------------------------------------------------------
Diet. Isocaloric Day.
----------------------------------------------------------------
Meal 1: Myoplex HP MRP + 1 cup 1% milk + 2 slices whole-wheat bread + 1 tbsp. of low-fat butter
(540 calories, 55g protein, 57g carbs, 10g fat)

Meal 2: 2 cups 1% milk + 1 oz. peanuts
(360 calories, 23g protein, 30g carbs, 18g fat)

Meal 3: 1 bag spicy peanuts
(270 calories, 12g protein, 9g carbs, 20g fat)

Postworkout: 2 servings whey protein + 1/2 serving Cell-Tech
(370 calories, 44g protein, 44g carbs, 3g fat)

Meal 5: 1 cup cottage cheese + 1/2 cup pineapple
(290 calories, 26g protein, 25g carbs, 10g fat)

Meal 6: 1 slice whole-wheat bread + 2 tbsp. peanut butter + 1 & 1/2 cups 1% milk
(380 calories, 23g protein, 24g carbs, 20g fat)
----------------------------------------------------------------
Diet Totals.
----------------------------------------------------------------
Total Calories: 2210
Total (g) Protein: 183g - 33%
Total (g) Carbs: 189g - 34%
Total (g) Fat: 81g - 33%
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
Feel pretty good today, might need a little bit of a nap to pull 400+ lbs. today in rack pulls. That will take a lot of intensity and concentration. I am really hoping that my weight will be around 196.5 - 197.5 lbs. today. Last Wednesday I believe I was 198.5 lbs. so hopefully following this diet Ill drop around a pound or so of fat per week, while increasing my strength dramatically. :):) Thinking a lot about my goals lately and I will achieve my squat goal next week. My other goals though are probably going to take a lot longer. What I am probably going to do is as I achieve each goal I will just make a 2nd goal - and strive for that. Even though some exercises I still maybe trying to achieve the first one. Something else that I have decided on is simply that I am not going to stop increasing the weight from one week to the next unless I only achieve 4 reps or less. Otherwise if I am at 5 or more reps I can make a 2.5 lbs. increase and maybe get an extra rep or 2. For example last week I benched 240 I think for 5.5, this week I am going to go for 245 and if I only get 4 then Ill know not to increase the next week. Mood again sucked today, just totally ridiculous. Immature, insecure, you name it.
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Pretty sore today. Lats and midback are really aching still, nothing new really. Biceps are a tad sore. Barely. Chest is still a little sore nothing too big of a deal. Quads and calves are aching badly! Glutes are killing too and hamstrings are also a little sore.
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
7 hours sleep last night. Good amount of sleep, slept well. The only problem was that I had a little bit of trouble falling asleep. Kept having this wierd feeling that my girlfriend wasnt okay.. wierd I know.
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
With Meal 1: multi-vitamin/mineral + 5g glutamine + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 50 mg. zinc + 1 Adrenalin

With Meal 3: 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 1 Adrenalin

With Meal 4: multi-vitamin/mineral + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete

Preworkout: 5cc Liquid Clenbutrx + 250 mg. ALA

Postworkout: 1/2 serving Cell-tech + 5g creatine + 5g glutamine peptides + 3g arginine + 1g ginger + 250 mg. ALA + 250 mg. Aminogen

Before Bed: Sleep Formula + 5g glutamine
----------------------------------------------------------------
Training. Delts, Traps, Abs.
----------------------------------------------------------------
Seated Behind-neck Barbell Presses: 160 x 6.5 (!) [***]

... Really good way to begin my shoulder workout today. Awesome set of BTN presses. Arched my back a little more than I wouldve liked but that really wasnt by choice. Kept form good. Pins were set right around ear level. I know that this maybe too high and some think its a partial rep but after talking to a physical therapist from my old highschool and a chiropractor from my job at the gym thats where they recommend. Anyway good set! Lots of intensity, up 5 lbs. and same # of reps. Thats always impressive. Good set.

Seated Overhead Dumbbell Presses: 75 x 7 (!) [***]

... Wow great intense here! OH DBs have always been a huge struggle for me. Always had a hard time having any kind of strength at all on these. Went up to the 75s from the 70s and only down a 1/2 rep. I really impressed myself here. I was wondering if 2 OH presses 2 days before my chest day is too much. I dont know just because my bench seems to be at a plateau I was trying to think of some way to justify it in my head. Anyway good ROM, hit delts hard. Really good set. Up to 77.5s next week.

Wide-grip Barbell Upright Rows: 115 x 8.5 (!) [***]

... Wow good set of upright rows today. Used a wide-grip, the same grip that I use on bench and BTN presses. Really hit my delts very very hard. Rolled my traps down and really just flexed my delts as hard as possible. Awesome overall set. Up 10 lbs. from last week and down a 1/2 rep. Only going to up 5 lbs. next week. This exercise if I go too heavy Ill take the emphasis off my delts. Which is not what I want to do. Pulling to about my sternum level right now.

One-arm Dumbbell Side Laterals: 37.5 x 9.5 (!) [***]

... Good set of laterals today. Up to the 37.5s from the 35s, with only a 1/2 rep drop in reps. I had a good set I mean very intense and really all out. Supported myself with a bench in front of me with one hand and did my laterals with the other. Kept elbow bent a tad and tried not to use too much body English. Hit my side delts hard in this exercise. Really felt it completely. Good overall set, maybe hit the 40s next week.

Seated Machine Side Laterals: 170 x 9.5 [***]

... Good set here. No increase though. Up a rep from last week. Actually hit a sticking point at 8.5 reps but I just fought my way through it to 9 reps and then just sucked it up and got another 1/2. Not sure how I did that. Today I felt it a lot in my traps so maybe I have the seat adjusted wrong or something. Definitely hit failure here though. ROM on this exercise was as good as it gets, still choppy and not all that great though.

Rack Pulls: 425 x 6 (!) [***]

... :eek::eek: Crazy a*s set here!! Up 20 f*cking lbs. from last week which was insane to me completely. Definitely only going up maybe 10 this week tops. This set f*cked my day up. First rep my knees were wobbling like crazy. Almost like they were going to give out or something I couldnt figure out what was up with that. I mean completely confused me there. Hit 100% TOTAL failure on this exercise too. Grip was really exausting too. Usually my grip doesnt seem to be a problem but today my grip was aching throughout. Didnt affect my set but still, noticed it more today. Didnt feel AS strong on these as I did last week, but it could have just been that I worked out at 8:30 PM instead of 4:30 PM. Big difference. Anyway last rep was a complete B*TCH woah. Barely, and I mean just barely, completed it. Didnt think I was going to get it.

Seated Dumbbell Shrugs: 100 x 9 (!) [***]

... Good set here. At this point my traps were so completely fried it was just unbelievable. Traps and grip were just exausted. Completely. Up from the 95s to my gyms highest, the 100s. Got the same # of reps which surprised me a little bit. Grip didnt fail before my traps which I thought was really good. Glad that my grip is strengthening along with the rest of my body thats the way that it should be. Anyway stretched out traps hard at the bottom of the movement and flexed them hard at the top. Good set.

Hang Cleans: 150 x 8 (!) [***]

... Good set here!! Intense as can be and just awesome. Very very very good set. Form was flawless and traps got stomped. Totally fried my traps, all the way. At this point my traps and delts are just so exausted - hang cleans just really kill them off. Lots of strength on this exercise, very intense. Good set. Definitely hit failure at 8, knew I couldnt get anymore. Great set.

Machine Crunches: 160 x 16.5 (!) [***]

... Awesome set of crunches, good way to end my workout. Abs seemed exausted even before I started the set, I dont know why. Anyway contracted my abs like crazy during this set. Wow very intense ab contractions along with some intensity. Overall set was excellent. Focus and all that was really really good as well. :thumbup::thumbup:
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
Today my workout lasted 35 minutes. Worked out a little bit later than usual but that didnt really affect my workout performance which was really good I thought. Brief and intense.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Good amount of water today - need to keep it up.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Today, preworkout and clothed, but without shoes, I weighed 197.5 lbs. I was sort of ranging between 197 and 197.5 so I went with the higher of the to. Down around a pound from last week which is good I mean as long as my strength goes up and my weight slowly drops I should be fine.
----------------------------------------------------------------

MonStar
05-01-2002, 08:40 AM
... Finally hit 6000 views. :eek::eek:

MS

gino
05-01-2002, 11:22 AM
[QUOTE]Originally posted by MonStar
[----------------------------------------------------------------[/list]
[b]Training. Quads, Hamstrings, Glutes, Calves.
[list]----------------------------------------------------------------
Back Squats: 370 x 10.5 (!) [***]

Nice, very nice. If you're shooting for 5 and get 10, something good is happening. It's actually a good thing you're going up in weight next week, because it'll be tough to beat the reps @ that weight next week. I remember one week I got 315 for 18 reps and the next week I was shooting for 20, but I could only get it for 16 for some reason. Stuff like that is frustrating, and it bummed me out, but if I had upped the weight I would have probably never realized... Good luck next week, but it sounds like it'll be a piece of cake achieving your goal...

MonStar
05-02-2002, 04:54 AM
gino-
Yeah man thats what I was thinking! My goal seems alot easier when I think about it now, but when I started off this journal and made my goals and all that 385 for 4 seemed like it was a LONG way away. I think my 2nd Goal for squats is going to be around 425 or something along those lines. Up a good 40 lbs. or so. Well see how that goes. Yeah I definitely dont think I could get 10.5 reps again with 370. No way. I am going to definitely pass 385 for 4, hopefully get 4 and keep going to 8. Today I pulled from around knee level 425 for 6 as you can see - and my knees almost gave out they were wobbling like crazy on that first rep. Freaked me out big time! :eek::eek:

MS

rookiebldr
05-02-2002, 11:04 AM
Looking good on the weight, hit 197.5 and still your strenght is improving. :thumbup: :thumbup: Don't overdue the re-feed too much tonight.

RB

ericg
05-02-2002, 11:47 AM
----------------------------------------------------------------
7 hours sleep last night. Good amount of sleep, slept well. The only problem was that I had a little bit of trouble falling asleep. Kept having this wierd feeling that my girlfriend wasnt okay.. wierd I know.
----------------------------------------------------------------
Is she OK??

MonStar
05-02-2002, 07:11 PM
rookiebldr-
Yeah man strength is really looking good. I feel like this is my perfect diet. Get all of the food that I crave once per week - and my strength just goes up and up and up. Thats what kind of diet that I need! Easy to stick to, carbs keeping muscles full, and still gradually losing the fat.

ericg-
Yeah man shes completely fine. Adorable and sexy as ever! ;);) I dont know what the f*ck my problem was.. couldnt figure it out. Oh well its over now.

MS

MonStar
05-02-2002, 07:28 PM
(for a description of my diet please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185021#post185021), for a description of my supplements please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185022#post185022), for a description of my training please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185023#post185023), and finally to view my strength goals please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185024#post185024))


Week 3 | Day 6
Thursday, May 2, 2002


Cardio.
----------------------------------------------------------------
Dont do cardio on my refeed days, theyre specifically for growth and recovery.
----------------------------------------------------------------
Diet. Refeed Day.
----------------------------------------------------------------
Meal 1: Myoplex MRP + 1 cup 1% milk + 2 slices whole-wheat bread + 1 tbsp. low-fat butter
(540 calories, 55g protein, 57g carbs, 10g fat)

Meal 2: 1 cup cottage cheese + 1/2 cup pineapple
(290 calories, 26g protein, 25g carbs, 10g fat)

BINGED! :eek::eek: I binged pretty badly today I think. Nothing like last week though I dont think. I mean maybe but I never really know. Anyway started off with some basic junk like candy bars and all that bullsh*t. Nothing special Butterfingers bla bla Peanut Chews all that crap. Then had some pretzels and headed over to the Chinese buffet. Only at about a plate and half and boy was I stuffed! Had some soft serve ice-cream there too. Then went over to Taco Bell had a few things there. Soda and all that was delicious! :p:p Then ate some more crap like choclate candy or whatever and then went to Dairy Queen. Got a bannana split blizzard and split it with my girlfriend. Then I headed over to Baskin Robbins and bought a quart of mint choclate chip.. that was good. Only ate about 1/3 of it though. Anyway feel fat now. What else is new. Ill probably weigh around 205 - 206 lbs. tomorrow.
----------------------------------------------------------------
Diet Totals.
----------------------------------------------------------------
Total Calories: VERY HIGH!
Total (g) Protein: VERY HIGH!
Total (g) Carbs: VERY HIGH!
Total (g) Fat: VERY HIGH!
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
Felt pretty good today. Spent the entire day with Brittany. From right when I woke up until I went to bed. In a great mood all day, much better than the past 2 days. That was really really good. Hate being in a bad mood it really pisses me off big time. Anyway hopefully next week Ill be in pretty good shape for Prom. My Senior Prom is next Friday, May 10th. I cant decide if I should make my binge Thursday or Friday night.. ? I am thinking Friday because its Prom night but I dont want to feel fat. Maybe Ill start my binge late like around 8:00 - 9:00 PM next Friday.
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Traps are KILLING me today. Shoulders are really sore and so are my rotator cuffs. Back is a little sore, probably from the heavy rack pulls. Everything else feels pretty good. I know that this sounds crazy but my hands themselves are very very sore. Obviously from rack pulls and shrugs etc. Grip has been getting hit VERY hard in this split.. :D:D Kind of debating whether I should bring straps into the ball game.
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
4.5 + 4.5 hours sleep last night. Felt tired today. Fell asleep and then woke up and then took my glutamine and my Sleep Formula and then went back to bed.. :rolleyes::rolleyes:
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
With Meal 1: multi-vitamin/mineral + 5g glutamine + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 50 mg. zinc

With Meal 2: 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete

With Meal 4: multi-vitamin/mineral + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete

With Binge: 500 mg. ALA

Before Bed: Sleep Formula + 5g glutamine
----------------------------------------------------------------
Training. Rest.

Training Length.
----------------------------------------------------------------
Didnt workout today.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Pretty good amount today I guess, lots of crap too though like soda and all that bullsh*t, drank a lot of milk in my binge dont know why.. ?
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Dont weigh in on refeed days.
----------------------------------------------------------------

Fart Barker
05-02-2002, 07:48 PM
Originally posted by MonStar
binged pretty badly today I think. Nothing like last week though I dont think. I mean maybe but I never really know. Anyway started off with some basic junk like candy bars and all that bullsh*t. Nothing special Butterfingers bla bla Peanut Chews all that crap. Then had some pretzels and headed over to the Chinese buffet. Only at about a plate and half and boy was I stuffed! Had some soft serve ice-cream there too. Then went over to Taco Bell had a few things there. Soda and all that was delicious! :p:p Then ate some more crap like choclate candy or whatever and then went to Dairy Queen. Got a bannana split blizzard and split it with my girlfriend. Then I headed over to Baskin Robbins and bought a quart of mint choclate chip.. that was good. Only ate about 1/3 of it though. Anyway feel fat now.

:bow: :bow: :bow:

MonStar
05-02-2002, 07:55 PM
Fart Barker-
Hehe crazy a*s binge day dude.. not as bad as last Thursday. I dont know maybe. Haha anyway I am dreading weighing myself tomorrow at the gym I am going to be so full of water.. :rolleyes::rolleyes:

MS

rookiebldr
05-02-2002, 08:49 PM
I suspect this will get easier over time. But I agree with FartBarker, I bow to you on the binging. I was about ready to steal my kid's cookies tonight but managed to hold off for another day.

MonStar
05-02-2002, 09:41 PM
rookiebldr-
Yeah man I mean the once a week binge has its good and bad sides I guess. It will stall my fat-loss a little bit obviously. This is expected though. With my 4-5 hour binging I am probably losing a pound to a pound and a 1/2 of fat per week. Something along those lines. Without binging I would probably be losing two and a 1/2 to 4 lbs. per week. But then again without binging (1) it wouldnt be too fun, (2) my strength levels wouldnt be constantly increasing, and (3) I might lose some LBM in the process. This is always how I have liked to eat.. binge off every now and then and eat whatever I want. :cool::cool:

... Get the benefits of the bodybuilding diet and some great tasting food once a week.

MS

MarshallPenn
05-02-2002, 10:02 PM
Rookie - What is the big deal with eating a cookie?

MonStar
05-03-2002, 07:29 AM
MarshallPenn-
I think that rookiebldr's comment about not eating a cookie was just that he wants to stay 100% strict with his eating. I am the same way for 6.5 days of the week when I am not binging. I think about the binge if I really want some kind of junk food or something along those lines. Maybe thats just me though. :cool::cool:

MS

MonStar
05-03-2002, 07:35 AM
(for a description of my diet please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185021#post185021), for a description of my supplements please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185022#post185022), for a description of my training please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185023#post185023), and finally to view my strength goals please click here (http://www.wannabebigforums.com/showthread.php?
s=&postid=185024#post185024))


Week 3 | Day 7
Friday, May 3, 2002


Cardio.
----------------------------------------------------------------
Before Meal 1: 20 minutes stationery bike; alternating one minute of level 6 with one minute of level 8.

After Meal 1: 20 minutes treadmill; 3.5 MPH @ a 15% incline.
----------------------------------------------------------------
Diet. Isocaloric Day.
----------------------------------------------------------------
Meal 1: Cytoplex MRP + 1 cup 1% milk + 2 slices whole-wheat bread + 1 tbsp. low-fat butter
(500 calories, 54g protein, 51g carbs, 10g fat)

Meal 2: 2 servings protein + 1 cup 1% milk + 1 oz. peanuts
(550 calories, 68g protein, 28g carbs, 19g fat)

Meal 3: 2 slices whole-wheat bread + smoked ham + 2 slices of low-fat cheese + sandwich spread
(310 calories, 27g protein, 24g carbs, 14g fat)

Meal 4: 1 slice whole-wheat bread + 2 tbsp. peanut butter + 1 & 1/2 cups 1% milk
(380 calories, 23g protein, 34g carbs, 20g fat)

Meal 5: 1 cup cottage cheese + 1/2 cup pineapple
(290 calories, 26g protein, 25g carbs, 10g fat)
----------------------------------------------------------------
Diet Totals.
----------------------------------------------------------------
Total Calories: 2030
Total (g) Protein: 198g - 37%
Total (g) Carbs: 162g - 31%
Total (g) Fat: 73g - 32%

... Kept my calories a tad lower today. Also a big high in protein but thats a good thing in my opinion. Want to maybe drop calories and keep them in the 2000-2100 range and maybe lose 1.5-2 lbs. per week rather than just 1. I am not even sure if this little modification will make a difference.
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
Feel okay today I guess. Flabby and soft obviously yesterday was my binge. Anyway have some brand new inspiration to lose some fat. My girlfriend really wants me to wear a Speedo type of bathing suit to the beach etc. this summer. She said I would look really sexy etc. because you normally see wrinkly old men wearing them or skinny scrawny guys that shouldnt be wearing them. Thats always nice to hear. Anyway some new motivation to diet hard! :D:D Also swung by the local Leisure Fitness and grabbed 3 blocks of chalk. Only $6 haha cheap as dirt. Anyway this sh*t always really helps out my grip during my pulling exercises and my shrugs etc. Seems to make a big difference. Hopefully my static hold strength will benefit from chalk too.
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Rotator cuffs for some reason are still really sore. Shoulders and traps are also really aching badly. Lats are tad sore. Nothing really major - they should be fine for my back workout on Sunday. :cool::cool:
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
9 hours sleep last night. Maybe it was the binge or something! Completely slept straight through, great sleep. Really slept well didnt wake up at all etc.
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
Precardio: 5g glutamine + 500 mg. ALA + 5cc Liquid Clenbutrx

With Meal 1: multi-vitamin/mineral + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 50 mg. zinc

With Meal 2: 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 1 Adrenalin

With Meal 3: multi-vitamin/mineral + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 1 Adrenalin

Before Bed: Sleep Formula + 5g glutamine
----------------------------------------------------------------
Training. Rest.

Training Length.
----------------------------------------------------------------
Didnt workout today.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Pretty good amount today, want to take in more tomorrow though.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Today I went to the gym to do some extra cardio because I binged last night. Clothed, without shoes, I weighed 205 lbs. Haha pathetic I know. Well last Friday after my binge I was 206 lbs. so hopefully next Friday after my binge Ill be 204 lbs. Slowly decreasing my weight every week. Well see what happens.
----------------------------------------------------------------

MarshallPenn
05-03-2002, 02:10 PM
Yeah - But you guys are really doing yourself a disservice thinking there is something wrong with eating a cookie. What a depressing way to live. Everything in moderation, not extremes.

MonStar
05-03-2002, 11:13 PM
MarshallPenn-
That is a good point Ill definitely give you some credit for that. For most people eating in moderation is key and is what works. However, in some cases, for example mine, cutting back a lot and then eating in excess is what works. Gradually losing fat and strength soaring. :cool::cool:

MS

rookiebldr
05-04-2002, 04:16 AM
Originally posted by MarshallPenn
Rookie - What is the big deal with eating a cookie?

I really have no problem with eating a cookie. What has already been said, moderation is key and cheating helps you keep your sanity. I meant this half in jest and half not. ;) At the moment I am trying to lose some bodyfat so I am more strict in my diet - counting calories, eating cleaner foods. As I gage how successful I am at doing that, I will become more or less strict with my diet. I am not 100% spot on all week. I enjoy my wine too much to be really strict - and that is just empty calories but I don't care since I'm not going to compete and I do want a life.

Fitness is a life style change. Compared to the way I usded to eat or even the way that my friends eat, I am alot more disciplined in what I eat, the amount of protein I eat and when I eat. Everyone needs to gage their own success. I suspect that a few ppl on this board who are getting ready for a competition will like avoid all cookies though :) :)

Anyway, all is good in the world.

gregnb
05-04-2002, 04:59 AM
Monstar- Where could i pick up this stuff bro? i don't see it anywhere

Pup
05-04-2002, 05:25 AM
Hey bro, I'm gonna be contacting you soon, gonna start NHE in a few weeks, we can discuss those famous "carb ups" :cool:

MonStar
05-04-2002, 08:03 AM
rookiebldr-
Yeah man exactly I agree with the majority of what you said. I agree with moderation is key however, in my case I feel like I have always gotten better results zig zaggin sort of. Cutting back and then going overboard. Never really just doing the moderate approach. But who knows everything works for different people. And yes you have made great progress on your diet and training keep it up!

grennb-
Ill have to check for you man, I forget where I got it to be honest. Ill look it up and post it.

just_a_pup-
No problem man you can ask either here in my journal or shoot me a PM, I would love to help you out with NHE.

MS

MonStar
05-04-2002, 08:05 AM
gregnb-
http://www.zoelabs.com/ Just scroll all the way down to the last product that the list and there youll find Adrenalin. :cool::cool:

MS

MonStar
05-04-2002, 03:41 PM
(for a description of my diet please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185021#post185021), for a description of my supplements please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185022#post185022), for a description of my training please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185023#post185023), and finally to view my strength goals please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185024#post185024))


Week 4 | Day 1
Thursday, May 4, 2002


Cardio.
----------------------------------------------------------------
Postworkout: 20 minutes treadmill; 3.5 MPH @ a 15% incline.
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Diet. Isocaloric Day.
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Meal 1: Myoplex Low-carb MRP + 1 cup 1% milk + 2 slices whole-wheat bread + 1 tbsp. low-fat butter
(520 calories, 63g protein, 39g carbs, 14g fat)

Postworkout: 2 servings whey protein + 1/2 serving Cell-Tech
(370 calories, 44g protein, 44g carbs, 3g fat)

Meal 3: 1 oz. peanuts
(160 calories, 7g protein, 6g carbs, 13g fat)

Meal 4: 1 slice whole-wheat bread + 2 tbsp. peanut butter + 1 & 1/2 cups 1% milk
(380 calories, 23g protein, 34g carbs, 20g fat)

Meal 5: 2 slices whole-wheat bread + smoked ham + 2 slices low-fat cheese + 1 tbsp. sandwich spread
(310 calories, 27g protein, 23g carbs, 12g fat)

Meal 6: 1 cup cottage cheese + 1/2 cup pineapple
(290 calories, 26g protein, 25g carbs, 10g fat)
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Diet Totals.
----------------------------------------------------------------
Total Calories: 2030
Total (g) Protein: 190g - 36%
Total (g) Carbs: 171g - 33%
Total (g) Fat: 72g - 31%
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Overall Comments.
----------------------------------------------------------------
Feel pretty good today. Going for some personal bests today in my chest and tri workout so I really am going to need to get intense and really go all f*cking out! Cant believe I am on my 4th week of this diet.. sure doesnt feel like I have been dieting for a month almost with the same diet. :rolleyes::rolleyes: Guess I am used to starting a new journal every other day. Totally motivated now to cut up even more. Wearing a Speedo kind of bathing suit this summer is going to be hard as f*ck to pull off. Going to need my abs and all that in mint condition.. Really going to try and keep my calories right around 2000 everyday except on my refeed / binge day obviously. Going to be tough because even now I feel like I am kind of hungry eating 2200 or so per day. I dont know well see what happens. Depending on how much I weigh today Ill adjust. Last Saturday I was 202 lbs., so hopefully today Ill be right around 201 lbs. Want to lose a good pound of fat or so per week. If I lose one pound of fat per week itll take around 2 months to get shredded. I feel like if I lose a good 10 lbs. of solid fat Ill be pretty ripped. That would be okay hit the beach up in July with a Speedo. Weigh around 190 lbs. or so on Wednesday before a binge. Last Wednesday I weighed around 197 lbs. before my binge. Well see what happens. Mood was okay today. Not great, but okay. Me and Brittany talked about a lot and got a lot closer I think. Were going to be together forever, no doubt. She completely understands me..
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Pain/Soreness.
----------------------------------------------------------------
My traps are really sore still. Upper, middle, and lower traps are still aching. And my rhomboids are actually really sore too. Not my lats just my rhomboids and traps. I am definitely thinking because of the rack pulls. Hopefully my back will be fine by tomorrow. ;);)
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
8.5 hours sleep last night. Slept really well and got a really good amount of sleep. Hopefully my chest and tri workout today will be excellent.
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
With Meal 1: multi-vitamin/mineral + 5g glutamine + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 50 mg. zinc + 1 Lipodryl

Preworkout: 5cc Liquid Clenbutrx + 250 mg. ALA

Postworkout: 1/2 serving Cell-Tech + 5g creatine + 5g glutamine peptides + 3g arginine + 1g ginger + 250 mg. ALA + 250 mg. Aminogen

With Meal 3: 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete

With Meal 4: multi-vitamin/mineral + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 1 Lipodryl

Before Bed: Sleep Formula + 5g glutamine

... Today I switched back over from Adrenalin to Lipodryl. Probably wont notice too much of a difference. Well see what happens. :cool::cool:
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Training. Chest, Triceps.
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Flat Barbell Presses: 250 x 6 (!) [***]

... Good set of presses here, really good way to start off my chest workout. Hammered my chest completely. Set pins a level higher today in the power rack. Actually was pressing from maybe 1-2 inches off of my chest. I know this is a shorter ROM and all that but I like it more. I always have trouble with the first rep and this eliminates that. Anyway up 10 lbs. from last week and also up .5 reps. Thats always good. Definitely hit failure here. Maybe next week go for 255. Around 25 lbs. away from my goal, which is 275 for 4. :):)

Dips: +125 x 6 (!) [***]

... GREAT set of dips. Holy sh*t that was a lot of weight that I was strapping onto my waist. Really felt like I weighed a million lbs. haha. Anyway total dipping weight of around 325 lbs. Thats always a good sign. Anyway my inner chest was hurting so much!! Holy f*ck. Lower inner pec like sternum area was just completely beat down. Form was pretty good on these. Not like perfect though because I mean I am dipping with so much f*cking weight I feel like I cant even get more than one rep.. :eek::eek: Anyway inner sternum area was aching like a b*tch. Up 10 lbs. from yesterday, and down 1 rep. Definitely going for a 5-10 lbs. increase next week.

Flat Dumbbell Presses: 100 x 8.5 [***]

... Good set here. Same weight as last week, my gyms DBs dont go any heavier. Good set of flat DBs. Good ROM, hit pecs very very hard. Tried hard to get that 9th rep but my chest was just failing completely. There was nothing that I could do. Up a rep from last week which is good. Hard to increase on these because I always struggle after 5-6 reps. Its always a huge difficult struggle after that.

Flat Dumbbell Flyes: 75 x 7 (!) [***]

... Woah awesome strength here! Up from the 72.5s to the 75s. Definitely didnt expect this to happen at all. Only down a rep. Starting to near CBates strength on flat flyes which is the 80s or something crazy like that.. Never pictured myself passing the 60s on flat flyes. Damn when I first got the 60s I was so proud of myself. Now I am just like totally amazing myself. Good set, awesome ROM, totally felt it in my pecs. Good set, hitting up the 77.5s next week no doubt - felt strong in these.

Machine Pec-Deck Flyes: 140 x 9.5 (!) [***]

... Good set here! Really hit my pecs hard. Good iso movement. Really seemed to tear my pecs up. Up 10 lbs. from last week, and a rep. Nice strength increase. Really squeezed my pecs hard with every single rep. Went all the way down on each rep and stretched out my pecs completely. Great set. At this point my pecs were just pumped and fried. The pec-deck was just getting those last few muscle fibers.

High-cable Crossovers: 90 x 8.5 [***]

... Great finisher for my pecs. Wow my pecs were pumped and exausted when I started this set. No increase in weight from last week, just an increase of 2 reps. Thats always a good thing. Flexed my chest hard as f*ck at the bottom of the movement, crossed my hands on top of one another at the bottom. Really hammered my pecs hard. Great set. Probably wont increase next week like to keep the reps higher than 7-8 on these last 2 exercises.

Lying Close-grip Cambered-bar Extensions: 140 x 6 (!) [***]

... Wow - totally great set of skulls today. Up 7.5 lbs. last week, and only down a rep. Thats what I am talking about baby. Form wasnt totally perfect. Good just not perfect. Little bit closer to California presses than skulls. Lowering down to my chin and closer to a CG bench on the way up. Oh well not too big of a deal. It doesnt even matter that much to me. 140 lbs. skulls are 140 lbs. skulls. My goal is 160 for these so I should hit that sometime in the next month I think. Well see what happens. Triceps hit total muscular failure.

Seated Close-grip Cambered-bar French Presses: 115 x 7 (!) [***]; 115 x 7 [***]

... F*cked up this exercise kind of. Lost count on my first set but I was pretty sure that it 7. So I didnt another set just to make sure I was right on. Failed at 7 reps completely so it might have been 8 the first set. Anyway good set. Good ROM, nice intensity, Brittany spotted me. Hehe.. my little baby. :angel::angel: Up 5 lbs. from last week and same # of reps. Nice increase in strength here, definitely up another 5 lbs. next week and hopefully Ill get the same # of reps.

Standing Cable Pressdowns: 110 x 8 (!) [***]

... TOUGH exercise here. Didnt expect this kind of difficulty for pressdowns. Hammered the sh*t outta my triceps. At this point my triceps were completely burnt the hell out. I guess because I did 2 sets on the last exercise. I dont even know what it was, tris were just fried. Good set. Nice intensity, and good ROM. Flexed my triceps hard at the bottom of the movement. Up 10 lbs. from last week and down a 1/2 rep. Definitely couldnt have gotten anymore no matter what.

Seated One-arm Dumbbell Extensions: 35 x 7 (!) [***]

... Great finisher for my triceps. Didnt take much of a break between pressdowns and these. Good ROM, awesome sets. Totally failed on my left side at 7 reps, my right arm though I might have gotten another 1/2 rep. Not really sure why, probably just because my left side didnt get any real break between pressdowns and these. Oh well. Up from the 32.5s to the 35s on these which is always nice. Down 2.5 reps though. Around a year ago I never thought that I would pass the 25s on these. :rolleyes::rolleyes:
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
Today my workout lasted 55 minutes. Stopwatch got f*cked up. Not really sure why. Piece of sh*t. Anyway could have been anywhere from 50-55 minutes. Oh well.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Pretty good amount today I think, need to keep it up.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
I am kind of expecting myself to weigh 201-202 lbs. today. Last Satuday I was 202 lbs. and I hoping to lose around a pound or so of fat per week. Today, preworkout and clothed, but without shoes, I weighed 199.5 lbs. Very impressed with my weight today. Expected around 201-202 lbs. or somewhere around there. Down 5 lbs. from yesterday.. obviously my binge made me gain a lot of water that I quickly lost.
----------------------------------------------------------------

rookiebldr
05-04-2002, 06:25 PM
Originally posted by MonStar
... I weighed 199.5 lbs. Very impressed with my weight today....

Yea! :clap:

MonStar
05-05-2002, 12:27 AM
rookiebldr-
Yeah man I was impressed with my weight today, which is pretty abnormal for me. Actually had to literally force myself to stay on my diet tonight. I came inside at 2:30 AM and hadnt eaten since like 10:00 PM or so. Wow I had Twix and sh*t sitting right on the counter. I was like a 1/2 second away from totally going all out and binging. But I was thinking about how I would feel fat and how I already get to binge this Thursday which is good. :cool::cool:

MS

The_Chicken_Daddy
05-05-2002, 06:43 AM
Mickey, firstly, your BB bench is great, and your dip weight is so fookin' ace that ace isn't even a worthy word to use to describe it.

Secondly, if you're still feeling hungry when dieting just throw in some more green veg and drink more water.

MonStar
05-05-2002, 07:01 AM
The_Chicken_Daddy-
My bench sucks in my opinion. I feel like I should be pushing 275 or so for 5-6. I dont know I guess I just have high expectations of myself or something. Thanks though Rob I appreciate it. My dip strength is gradually getting to where I want it. Just got +125 for 6, looking to get +150 for 4. I dont think I could get that now but I think I might be able to get +150 for one rep.. I dont know. Well see what happens. Yeah its tough fighting off hunger pangs. Kind of annoying if you ask me. :rolleyes::rolleyes:

MS

The_Chicken_Daddy
05-05-2002, 07:19 AM
Dude, 250 is still a hyoooge amount. Be proud! :)

MonStar
05-05-2002, 07:32 AM
The_Chicken_Daddy-
I dont know man, 250 is okay. I weigh 200 lbs. so thats only 50 lbs. more than I weigh. I dont know I never think that its too much. I just think its not in proportion to my dip strength. I dont know I have always thought that though. :(:(

MS

MonStar
05-05-2002, 07:33 AM
(for a description of my diet please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185021#post185021), for a description of my supplements please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185022#post185022), for a description of my training please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185023#post185023), and finally to view my strength goals please click here (http://www.wannabebigforums.com/showthread.php?s=&postid=185024#post185024))


Week 4 | Day 2
Sunday, May 5, 2002


Cardio.
----------------------------------------------------------------
Postworkout:
----------------------------------------------------------------
Diet. Isocaloric Day.
----------------------------------------------------------------
Meal 1: Myoplex Low-carb MRP + 1 cup 1% milk + 2 slices whole-wheat bread + 1 tbsp. low-fat butter
(520 calories, 63g protein, 39g carbs, 14g fat)

Postworkout: 2 servings whey protein + 1/2 serving Cell-Tech
(420 calories, 44g protein, 55g carbs, 3g fat)

Meal 3: 1 oz. peanuts
(160 calories, 7g protein, 6g carbs, 13g fat)
----------------------------------------------------------------
Diet Totals.
----------------------------------------------------------------
Total Calories:
Total (g) Protein:
Total (g) Carbs:
Total (g) Fat:
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
Feel pretty good today, kind of pissed off about my sleep but theres not much I can do about that, just woke up. Anyway looking forward to an excellent workout today - with all kinds of strength increases. Hope so at least, need to really focus. Yesterday's workout had some good solid increases and hopefully today's will too. ;);)
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Chest and triceps are KILLING! :cry::cry: Wow really aching big time. Deep muscle soreness today. Anyway back is completely fine and ready for some serious increases today..
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
6 hours sleep last night. tuttuttuttut Woke up on my own for some reason after 6 hours of sleep. Hopefully this amount of sleep wont effect my workout today.
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
With Meal 1: multi-vitamin/mineral + 5g glutamine + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 50 mg. zinc + 1 Lipodryl

Preworkout: 5cc Liquid Clenbutrx + 250 mg. ALA

Postworkout: 1/2 serving Cell-Tech + 5g creatine + 5g glutamine peptides + 3g arginine + 1g ginger + 250 mg. ALA + 250 mg. Aminogen

With Meal 3: 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 1 Lipodryl

With Meal 4: multi-vitamin/mineral + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete

Before Bed: Sleep Formula + 5g glutamine
----------------------------------------------------------------
Training. Back, Biceps, Forearms.
----------------------------------------------------------------
Wide-grip Underhand Chins: []

Bentover Underhand Cambered-bar Rows: []

Incline Underhand Machine Rows: []

Seated V-bar Cable Rows: []

Seated Machine Pullovers: []

Seated V-bar Cable Pulldowns: []

Standing Barbell Curls: []

Seated Close-grip Cambered-bar Preacher Curls: []

Standing Cable Curls: []

Incline Alternating Dumbbell Hammer Curls: []

Wrist Roller Flexion / Extension: []

Standing Barbell Reverse Curls: []

Barbell Static Holds: []
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
Today my workout lasted
----------------------------------------------------------------
Water.
----------------------------------------------------------------
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Today, preworkout and clothed, but without shoes, I weighed
----------------------------------------------------------------

rookiebldr
05-05-2002, 08:57 AM
MonStar-
Do you do any warmup weights prior to your 1 set? Do you find when you switch from back to bis that your bis are warmed up enough?

MarshallPenn
05-05-2002, 01:37 PM
MS - If you come home at 2:30AM and haven't eaten for 41/2 hours, and you're hungry, you're not doing yourself any favors by not having something to eat before you go to bed. Burn muscle, gain fat is all you do by starving yourself.