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MonStar
05-06-2002, 08:07 PM
I have decided to start yet another journal. Please guys, I know what is going through all of your minds. Only a few of you will support me, and those of you who do - thank you, I appreciate it. rookiebldr, Blood&Iron, the doc, MarshallPenn, Brittany1016 ;);) and anyone who I am forgetting who always support me no matter what I decide to do.

Anyway I have decided to revisit and a program that I have tried once before. However this time around I am not going to f*cking around with it. Its HST, Hypertrophy Specific Training. You can check out the HST Forums by clicking here (http://www.hypertrophy-specific.com/cgi-bin/ib3/ikonboard.cgi?s=3cd664a63b5effff), or you can check out the articles themselves on HST, by clicking here (http://www.hypertrophy-specific.com/hst_index.html).

I will be giving an outline as usual of my diet, supplements, training, etc. Again guys like your mother has told you - if you dont have anything nice to say, dont say anything at all. And those of you who are going willing to be mature and positive,
feel free to ask questions etc. :cool::cool:

MS

MonStar
05-06-2002, 08:08 PM
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.

2000 - 2300 calories
180 - 200g protein
180 - 200g carbs
60 - 80g fat

Okay here is where the fun comes into play. Every 3 or 4 days in every microcycle I will refeed for a few hours. 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. I mean eat until I am going to puke all over myself. The most important part of this though is to cheat with very LOW-FAT foods. Gorge and stuff and feast and just binge like a total psychopath, 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. Lots of foods like sugar candies, soda, spaghetti, etc.

On my refeed day Ill be doing cardio and everthing like that. Nothing else will be different.

MonStar
05-06-2002, 08:09 PM
Supplements.
Ill be taking the following supplements. I have broken them into specific categories to make them easier to view.

Daily Supplements
- multi-vitamin/mineral
- 3g vitamin C
- 1200 IUs vitamin E
- 50 mg. zinc
- 3 Calcium Complete
- 10g glutamine (5g first thing in the morning; 5g before bed)
- 3-6 mg. melatonin

AM Precardio
- 500 mg. ALA

On rest days Ill do some early AM cardio and beforehand Ill be taking 500 mg. ALA along with a serving of Liquid Clenbutrx, and 5g glutamine.

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

The ingredients in Cell-Tech are..

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

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

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 Tuesday Ill switch from one to another. Ill be taking them twice during the day. Just never or preworkout and (AM precardio. The first is called Adrenalin. The ingredients to Adrenalin are..

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, the ingredients are..

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

On my refeed day Ill only be taking one serving of Adrenalin / Lipodryl. Ephedrine blunts the secretion of insulin which is exactly what I do not want. Also is an appetite supressant which is something else I dont want.

Also with my refeed binge Ill be taking 250 mg. ALA twice. First right before I start my binge and then 1/2 way into my refeed.

MonStar
05-06-2002, 08:11 PM
HST Training.
As you all know I am currently going to be following HST, Hypertrophy Specific Training. In my version of HST, one cycle of HST is 6-weeks, or one & a half months, long. It is broken down into three 2-week microcycles. Each microcycle is 2-weeks long. In the first microcycle, all of the exercises will be performed with 15 reps. In the second microcycle, all of the exercises will performed with 10 reps, in the third, 5 reps.

HST is all about continual progression. Adding weight every single workout, and eventually that leading to increased strength and size. Training to failure is NOT recommended nor necessary for this program to be effective. I will be training 3 days per week: Tuesday, Thursday, and Saturday. If for some odd reason I miss a workout Ill just make it up the next day. The other days will be rest days where Ill just do some light cardio.

Each workout in HST is a full-body workout. Each musclegroup will be trained with 1-2 exercises, one working set per exercise. It is all based on rep maxes. A 5 rep max (RM), 10RM, and 15RM. Hopefully after my first full 8-week cycle of HST my RMs will have increased. Well see what happens though. The last 2 weeks of each HST cycle are going to be negatives.

After my entire 6-week HST cycle there is a part called strategic deconditioning. This is simply more or less a week OFF of training alltogether. There are a few reasons for this. (1) is to make the higher-reps (15) effective again when I start back up with my second HST cycle, and (2) to help the body recovery from the highly intense negatives.

The exercises that I will be performing each workout are.

Back Squats
Lying Leg Curls
Standing Smith-machine Calf Raises
Flat Barbell Presses
Wide-grip Underhand Chins
Dips
Bentover Underhand Cambered-bar Rows
Seated Behind-neck Presses
Rack Pulls
Standing Barbell Curls
Lying Cambered-bar Extensions
Standing Barbell Reverse Curls
Machine Crunches

As I said before Ill be doing one set of each exercise. I know that everything I have said so far is probably very confusing - so you can check out the HST articles themselves by clicking here (http://www.hypertrophy-specific.com/hst_index.html).

MonStar
05-06-2002, 08:12 PM
Cycle 1 HST Rep Maxes.
Back Squats
330 15RM
370 10RM
420 5RM

Lying Leg Curls
140 15RM
160 10RM
180 5RM

Standing Smith-machine Calf Raises
295 15RM
330 10RM
375 5RM

Flat Barbell Presses
185 15RM
210 10RM
240 5RM

Wide-grip Underhand Chins
BW 15RM
+25 10RM
+45 5RM

Dips
+25 15RM
+75 10RM
+120 5RM

Bentover Underhand Cambered-bar Rows
195 15RM
220 10RM
250 5RM

Seated Behind-neck Presses
125 15RM
145 10RM
165 5RM

Rack Pulls
315 15RM
365 10RM
415 5RM

Standing Barbell Curls
80 15RM
105 10RM
120 5RM

Lying Cambered-bar Extensions
105 15RM
120 10RM
135 5RM

Standing Barbell Reverse Curls
65 15RM
75 10RM
90 5RM

Machine Crunches
150 15RM
170 10RM
190 5RM

All of these weights are taken based on a formula from the HST forums:

(1 +(0.033*Reps)) * Weight / (1 +(0.033*TargetReps))

They do seem a little high especially in the 15RM. Just acheiving the rep-maxes will be very impressive for me actually.. :D:D

Blood&Iron
05-06-2002, 08:18 PM
Hey now, why am I not included in your list of supporters. I do give you sh*t from time to time, but I'd say it's less than you get from MarshallPenn.

Anyways, a few things
1)Why are you switching back to HST? While I really like it, it seemed like you were having great success with your previous routine.
2)Technically, I think the more appropriate term for your binge would be a cheat day. The whole reason for the term 'refeed' is to differentiate it from cheating. It has it's own set of guidelines, which while different in kind, are just as strict as those of a hypocaloric day. A cheat day has no such restrictions. If a cheat day is what allows to to stick to things and get the best results, there's no shame in it. It's still a cheat day, though, and not a refeed.
3)Also, while I've got no problem with your umpteen journals, why not just keep it all in one rather than starting a new one everytime. It lets people better see your progress/decisions/etc, IMO.

Anyways, good luck. And detraining ain't that bad. Really. Do it. Oh, and test your maxes beforehand, too.

If you want my own list of suggestions for HST, just ask. I had planned to do my summary of it after this week, but if you want them now, I'll take the time to write 'em out(Although, you'd probably get more useful info just reading everything over on the HST forum.)

Delphi
05-06-2002, 08:35 PM
My advice on HST:

1) If your max 15repmax, 10repmax, and 5repmax are very close, don't use linear progression. Zigzag your weights so that you're actually backing down for a couple of workouts in the new rep range. Too many people are stagnating on the HST forum because they're constantly close to their repmaxes and are getting CNS overtraining from lifting 3x a week.

2) Consider doing weekly cycling instead of the 2-week cycles. The first 3 workouts of each cycle are a blow-off, unless you like doing Super Slow workouts.

3) Only do one set of each exercise, especially during the second week of each cycle.

4) Consider dropping any isolation exercises (except calf work) during the 5rep cycle.

5) Don't do grip work every workout. That goes for Hammer curls, too.

6) Consider NOT doing the negatives cycle. Just start over.

7) I also doubt the use of Strategic Deconditioning. If you're not working to failure, then there's no reason to lay off, IMO.

8) The principles of HST are not etched in stone. If something works better for you, then go for it. Just 3-4 weeks ago everybody on the HST forum was saying that linear progression was better than zigzagging. Now that they're burning out on LP, they're all going over to zigzagging.

MonStar
05-06-2002, 08:39 PM
Blood&Iron-
I am sorry man I just added you to my list of supporters. You have helped me out and its my fault for not remembering you, my fault bro. Good point about the cheat day, rather than the refeed day. Didnt even think about it. Youre absolutely right - the term "cheat" is much better than "refeed" for those reasons you listed. Definitely man I would love to see your list of HST suggestions. Would probably be really helpful. :):)

MS

the doc
05-06-2002, 08:42 PM
monstar, i like your diet plan
lol @ your tenth journal
but hey who cares, in another 5-10 years you'll have a lot more experience under your belt from trying all these different methods

Now go tear it up!

MonStar
05-06-2002, 08:42 PM
Delphi-
Great post on HST man, really appreciate it. Yeah I am going to with the zig-zag approach. I am going to go with 2-week microcycles just because I want to see what my results are like with the basic HST guidelines and then make changes where I see fit. Again thanks for some good suggestions. I hope that you continue viewing my journal and trying to help me out and everything like that.

Blood&Iron-
By the way man the reason that I have given HST another try is because honestly, I was checking out my old HST journal, and it was great! I mean my attitude and mood throughout was phenomenal. And that was following NHE, not the healthiest diet in the whole world.

MS

MonStar
05-06-2002, 08:44 PM
the doc-
Man.. love hearing support. Thanks a lot dude seriously thats exactly what I needed to hear. Something positive rather than something negative. Lol it is like my 150th journal here @ WBB but hopefully in 4-5 years I can look back at all of my journals and see what I did wrong and what I did that worked etc. NHE worked for weight-loss, and now well see how HST works. :cool::cool:

MS

the doc
05-06-2002, 08:44 PM
also, dont for get to structure your meals so that you have some high carb intake post workout. Since your diet is allowing this then take advantage of it. This means slightly lower carbs/higher fat/protein for some meals so that your overall daily ratios are still what you want

MonStar
05-06-2002, 08:47 PM
the doc-
Yeah man exactly I did this in my other journal, ;);). Postworkout I am taking in around 45g protein, 45g carbs, and 3g fat. Whey protein isolate, dextrose, glutamine, creatine, ALA, arginine, and ginger + Aminogen. Seems to work well.

MS

the doc
05-06-2002, 08:50 PM
I have restructured my bulking diet using a similar (but higher calorie) diet as yours but with the above modification (100-200 g high gi postworkout).

Now it is very difficult to narrow it down to this one dietary change, but i have been making good progression in training.

the doc
05-06-2002, 08:53 PM
Originally posted by MonStar
the doc-
Yeah man exactly I did this in my other journal, ;);). Postworkout I am taking in around 45g protein, 45g carbs, and 3g fat. Whey protein isolate, dextrose, glutamine, creatine, ALA, arginine, and ginger + Aminogen. Seems to work well.

MS

ok i missed this

this would be something to play with if you get bored.
eat some white rice or other high GI after your cell tech to up your postworkout carbs in the >100 range.

MonStar
05-06-2002, 09:09 PM
the doc-
Good luck with your bulking diet modification. Yeah postworkout carbs are very important. 100-200g of carbs postworkout is a LOT though boy damn!! :eek::eek: Even when I was all out bulking I was taking in around 100g dextrose. No where near 200g though hehe. Yeah man Ill probably do that once my Cell-Tech - even though that probably wont happen anytime soon.

MS

thalapathi
05-06-2002, 10:11 PM
Monstar- good luck on HST. I will be trying to follow your journal and see how HST works out for you. I am right now in week3 and it is working out good. Your RM's are awsome.
I have just one thought. Have you thought about Strategic Deconditioning before the cycle and how it might help with your cycle.

rookiebldr
05-06-2002, 10:21 PM
MonStar-
Some how I just knew you going to change today. :thumbup: Thanks for the credit. As usual I'll be watching and learning. I'm ready to make my own change from WBB #1, just not firm on what. I see your still trying to loose a little bit of fat, so good luck with that as well. :) :)

MarshallPenn
05-06-2002, 10:33 PM
Hey MS - Not to knock your strength, it's quite impressive, but your rep maxes seem too high. You shouldn't be guessing either, just spend a week figuring them out. I think overdoing it can be the difference between unreal gains and little to no gains on HST.

As always, good luck my friend, hope you pack on the mass big time. How's the speedo shopping?

MonStar
05-07-2002, 04:44 AM
thalapathi-
Thanks a lot man that really means a lot. Yeah feel free at all times to ask questions and all that I really enjoy knowing that other people are actually benefiting from this too, not just me.

rookiebldr-
Again man thanks. Appreciate it big time. Yeah I am trying to lose a big of fat, youre right. Well see what happens - hopefully my fat wont be too stubborn and will come right the f*ck off, I am sick of having it!

MarshallPenn-
Hahaha.. that last line of your post cracked me up. Speedo shopping is good man, trying to decide what the heck I wanna do. So fat right now the beach really isnt an option. Anyway my rep-maxes are all based on this formula I got from the HST forums. Seems to be pretty close. I was going to figure out all my rep maxes myself but this way was just so much easier etc. They do seem high though so just making them would be really impressive in my opinion. :cool::cool:

MS

Fart Barker
05-07-2002, 04:45 AM
fat? what's your % right now?

MonStar
05-07-2002, 04:46 AM
Fart Barker-
I am not sure bro, probably around 12-14% or somewhere like that. I really have no idea at all. My waist is probably around 36" and I just feel so fat. Yesterday was a big binge day so Ill get back to you on that.. :(:(

MS

MonStar
05-07-2002, 04:47 AM
(check out description of my diet by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205485#post205485), check out a description of my supplements by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205486#post205486), check out a description of my HST training by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205488#post205488), and finally check out view my cycle 1 rep maxes by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205490#post205490))


HST Cycle 1 | Microcycle 1 | Day 1
Tuesday, May 7, 2002


Cardio.
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Postworkout: 20 minutes treadmill; 3.5 MPH @ a 15% incline.
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Diet. Isocaloric Day.
----------------------------------------------------------------
Meal 1: Myoplex MRP + 1 cup skim milk + 2 slices whole-wheat bread + 1 tbsp. low-fat butter
(490 calories, 58g protein, 52g carbs, 8g 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)

Meal 4: 1 slice whole-wheat bread + 2 tbsp. peanut butter + 1 & 1/2 cups skim milk
(350 calories, 23g protein, 34g carbs, 17g fat)

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

Meal 6: 2 servings protein + 1 cup 2% milk
(280 calories, 38g protein, 18g carbs, 6g fat)
----------------------------------------------------------------
Diet Totals.
----------------------------------------------------------------
Total Calories: 2000
Total (g) Protein: 196g - 38%
Total (g) Carbs: 190g - 37%
Total (g) Fat: 57g - 25%
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
Like MarshallPenn said in his post - I agree. My rep maxes seem VERY high considering my strength. It is going to be a huge b*tch just to acheive my rep maxes. Theyre all based on this strength formula that Ill post, its from the HST forums. Feel SO FAT! :mad::mad: Hopefully my rep maxes arent too high.. Feel so godd*mn fat today. Felt really insecure too which really bothered me. Talked to my girlfriend about it, which wasnt the best idea. Anyway I am rambling on about nothing now so Ill stop. Need to work on feeling confident not an immature, insecure little baby. Totally pathetic. :redface::redface: Have some BIG time motivation though. Today I bought my Speedo that I am going to wear at the beach. Hehe tight black spandex on me, never dreamed I would be this low. Oh well. I am really surprised my girlfriend doesnt mind, it was actually her idea. Crazy sh*t.
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Not really sore today, just extremely extremely soft and flabby. Especially in my stomach and my chest. Totally pathetic.
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
6.5 hours sleep last night. Definitely not enough sleep at all. Need to get 7+ hours every single night no matter what.
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Supplements.
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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

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

Before Bed: 6 mg. melatonin + 5g glutamine
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Training.
----------------------------------------------------------------
Back Squats:

245 x 15

Good set here! Great way to start off my HST experience. Really good ROM and nice focus. Weight actually seemed a tad heavy considering what a big deal everyone seems to make out of how pathetic the first few workouts each 14-day microcycle are. Oh well, awesome set. Hit legs really hard. Good form - etc. Going for 260 on Thursday. That should be good.

Lying Leg Curls:

90 x 15

Good set of leg curls - nice burn! Didnt expect this kind of lactic acid buildup with such light weight. Damn were my hams burning though. After around 8-9 reps my hamstrings were fried. Burning pretty badly. Not anywhere near failure but good contractions etc. Up to 100 for Thursday.

Standing Smith-machine Calf Raises:

245 x 15

Good set of calf raises, definitely felt it here. Weight seemed right, not too easy but definitely nowhere near failure. Going to be tough getting all the way up to - or even past 295 which is my final 15RM I believe. Anyway good stretch at the bottom, along with a hard contraction at the top of each rep.

Flat Barbell Presses:

135 x 15

Easy set of flat presses here. Did them in the power rack maybe 1-2" off of my chest. Kind of a limited ROM but I prefer it this way. Anyway 185 for 15 shouldnt be TOO bad. Its definitely going to take a LOT of focus and determination though. Anyway good set here hit pecs hard. Definitely not problem getting 15.

Wide-grip Underhand Chins:

-50 x 15

Wow this set was actually tough! Did it on the assisted pullup/dip machine. Definitely wasnt really 50 lbs. off of my bodyweight because it was still hard. Good set, nice ROM and good back contractions. Kind of felt it a little in my biceps. A little too much if you ask me. Need to arch my back and focus more on contracting my lats.

Dips:

-20 x 15

Nice set of dips. This exercise too was on the assisted dip/pullup machine. Really wasnt too much of a struggle. Little harder than I had previously expected but nothing too bad. Anyway +25 for 15 might be a big stretch, but I can see myself doing it no doubt. Maybe even more than that if I focus enough etc. Well see.

Bentover Underhand Cambered-bar Rows:

145 x 15

Good set of rows here today. Really contracted my lats hard throughout the entire set of rows. ROM wasnt too great but with Yates rows there really isnt much room for too good of a ROM. I dont think so at least. My goal is very very high for this exercise. Maybe much too high. I dont know though Ill give it my all and see what happens.

Seated Behind-neck Barbell Presses:

75 x 15

Nice set of BTN presses today, good delt contractions. Really hit my delts hard. Hit my traps hard too actually. Nice form, good ROM, awesome set. Looking forward to increasing my weight until I hit my 15RM. Well see what happens, not sure if Ill be able to handle 125 for 15 though..

Rack Pulls:

240 x 15

Wow much tougher than expected. Definitely didnt expect this kind of difficulty for rack pulls. This was a big time grip workout! Held the bar for a good minute straight. Definitely hard on my hands and my grip along with my traps. Felt it a lot in my hamstrings and glutes too. Dont usually feel it this much in my lower body, I am thinking its because of how fried my lower body was from the squats and leg curls.

Standing Barbell Curls:

55 x 15

Good set here! Really enjoyed this set a lot. Hit my biceps pretty hard, nowhere near failure but still. Got some good contractions in my bis. Nice set. Flexed biceps hard at the top of every rep. Well see how things go hopefully my 15RM wont be too bad. Keep in mind all of my maxes are estimates.

Lying Cambered-bar Extensions:

80 x 15

Nice set of skulls today. Really hit my triceps hard. Good form, nice ROM, good triceps contractions. Hammered my triceps hard with a lot of focus. Good burn here. Not anywhere near failure though which is a good thing. Going to make some nice increases in skulls I think. Awesome set.

Standing Barbell Reverse Curls:

40 x 15

Haha I felt pathetic doing 40 lbs. reverse curls. Oh well, not too big of a deal. Basically laughed the entire set with my girlfriend joking around about what a pathetic amount of weight it was. Kept my form perfect, and hit my brachialis and brachioradialis hard still. Nice set. Good slow slow negative.

Machine Crunches:

100 x 15

Nice set here, good way to finish off my workout. Tried hard to contract my abs. This felt a lot lighter than what I am used to. Anyway good contractions, nice focus - good set. Hit my abs hard, even though the weight was so light. 150 for 15 as my 15RM shouldnt really be that bad I dont think.
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Training Length.
----------------------------------------------------------------
Workout today lasted 40 minutes. Pretty good length I guess. Not too long or too short I dont think.
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Water.
----------------------------------------------------------------
Good amount of water today, maybe a little more, but pretty good for the most part.
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Weight.
----------------------------------------------------------------
Holy f*ck, yesterday I binged off my diet so godd*mn badly its just ridiculous. tuttuttuttut Such a fat slob. Today I just felt like a big fat f*ck. Hopefully Ill be okay for this Friday's Prom. Anyway preworkout today, clothed without shoes, I weighed 208.5 lbs. Such a damn shame! Oh well I was dissapointed but I cheated all yesterday and the night before.
----------------------------------------------------------------

jock
05-07-2002, 05:35 AM
. Theyre all based on this strength formula that Ill post, its from the HST forums.

Please do, i'm curious to see this. BTW good luck with it all.

=w=
05-07-2002, 06:35 AM
Good luck with yet another change Mon. Just out of curiosity, I thought your current goals were to increase strength drastically? HST is a program geared towards hypertrophy (though some strength will accompany it) as the name implies.

Blood&Iron
05-07-2002, 07:36 AM
Well, here are some of my comments, interspersed with the comments some posted by Delphi. His comments provide a good context for my own experiences. Everyone is gonna react to things a bit differently.


Originally posted by Delphi

2) Consider doing weekly cycling instead of the 2-week cycles. The first 3 workouts of each cycle are a blow-off, unless you like doing Super Slow workouts.

Now, if you're using big weight increments, the first 2 sessions are going to be VERY easy. But if you slow down your cadence(You don't need to go anywhere near SuperSlow, though), and really focus on feeling every fiber in your muscle contract, rather than just moving the weight, I think you can make them slightly difficult. The thing is, you really have to focus. I'd definitely NOT consider these blow-off workouts. Workout 3 was generally my favorite, because although the weight was starting to get heavy, it was still light enough that I could really focus on feeling the muscle being worked and not just lifting the stupid thing.



3) Only do one set of each exercise, especially during the second week of each cycle.

I'd say do just one set throughout. The only place I might alter this, due to my experiences, is in the 5's(I didn't feel I was quite getting the stimulatino I was in higher rep ranges.) In the 15s and 10s, the reps are high enough IMO that even though the weights will be submaximal, if you're focused and slow down your cadences, some exercises are going to be fairly difficult anyways.



4) Consider dropping any isolation exercises (except calf work) during the 5rep cycle.

Again, I originally had thought I'd drop volume once I got to the 5s but I was feeling a bit understimulated so I actually really liked having the extra isolation work since it provided a bit more volume.



6) Consider NOT doing the negatives cycle. Just start over.

I'm still not decided myself on whether the negatives are worthwhile or not.



7) I also doubt the use of Strategic Deconditioning. If you're not working to failure, then there's no reason to lay off, IMO.

I know you probably zeroed in on this, thinking "Hey, he says it's okay to skip deconditioning." since that's what you want to hear, but you've been going to failure at every workout. I'm sure your CNS is fried. Take a week off. This week, test your maxes. Get a feel for the exercises you're gonna use. Maybe some don't work the way you'd envisioned. Then take a week off, do so more reading, reevaluate things to see whether there are any minor adjustments you want to make, and come back with some fire in your belly. I really think the week off, which I couldn't bring myself to do on my own, made a huge difference.

jock
05-07-2002, 07:56 AM
Now, if you're using big weight increments, the first 2 sessions are going to be VERY easy. But if you slow down your cadence(You don't need to go anywhere near SuperSlow, though), and really focus on feeling every fiber in your muscle contract, rather than just moving the weight, I think you can make them slightly difficult. The thing is, you really have to focus. I'd definitely NOT consider these blow-off workouts. Workout 3 was generally my favorite, because although the weight was starting to get heavy, it was still light enough that I could really focus on feeling the muscle being worked and not just lifting the stupid thing.

Completely agree with B&I on this one.:)

MarshallPenn
05-07-2002, 09:59 AM
MS - Here is the thing about guessing or using a calculator to establish your maxes: If your 15RM is off by 25-50lbs, and you are using 5-10lb increments, you will be working at failure from the get-go, and you will overtrain and have joint pain real fast. If you are not going to listen to me, and you are going to try a 15RM of 330lbs on the squat, make sure that you use 20lb incrfements, so that you can back off as soon as the weight starts getting too heavy.

You can't screw with this stuff. The max finding workouts are fun! You get to push yourself really hard. The deconditioning is harder psychologically, but you will have a desire to workout like you wouldn't believe. When was the last time you took a week off anyway?

thalapathi
05-07-2002, 10:05 AM
Originally posted by Blood&Iron


I know you probably zeroed in on this, thinking "Hey, he says it's okay to skip deconditioning." since that's what you want to hear, but you've been going to failure at every workout. I'm sure your CNS is fried. Take a week off. This week, test your maxes. Get a feel for the exercises you're gonna use. Maybe some don't work the way you'd envisioned. Then take a week off, do so more reading, reevaluate things to see whether there are any minor adjustments you want to make, and come back with some fire in your belly. I really think the week off, which I couldn't bring myself to do on my own, made a huge difference.
Monstar- I share a similar opinion as B&I. I noticed that you said ,you had calculated your RM's based on Epley formula. I calculated both my theoretical weights using the forumla and actually tested my RM's. I found that the values of theoretical and actually calculated were very close for 10,5 RM's. However my 15RM's were not that close, and I found the second week of the 15RM's to be the hardest so far. Think about it once more and read again about deconditioning. Good luck.

Delphi
05-07-2002, 02:22 PM
I agree with those two above- don't rely on the calculators. If there's an error in the calculation it's going to be too high. That's what killed your HST experiment last time. If anything, err on the side of using too little weight, not too much. Some of the posters on the HST forum are saying that you can even intentionally only go to 95% of your repmaxes.

MonStar
05-07-2002, 05:39 PM
jock-
Yeah man here is the formula, (1 +(0.033*Reps)) * Weight / (1 +(0.033*TargetReps)). Seems pretty close to what my max would be. Excellent formula in my personal opinion. :):)

=w=-
Thanks a lot man I really appreciate your support, really means a lot. My current goals are to increase strength / size / development, and a bit of fat-loss. Yeah hypertrophy is definitely something else that I have in mind.

Blood&Iron-
Awesome suggestions man, thanks a lot. The majority of the things that you said I already do. Like focusing a lot more on the weight and the exercise rather than just going through the motions. Great post dude seriously. :thumbup::thumbup:

MarshallPenn-
Definitely man, great point. I totally agree. If my estimated maxes are off it could f*ck up my workouts. Today was my first workout with 15s and I really liked it. Some weights felt a tad heavy but nothing too big of a deal. 330 lbs. for 15 reps on squats is going to be a b*tch! I am doing 15 lbs. increments not 20 by the way. Felt good.

thalapathi-
Yeah thats kind of what I am thinking man. I cant decide yet. Today my first workout with 15s felt kind of tough. I mean nothing like extreme nowhere near failure. Ill see how things go the next 2 workouts. My 15RMs were really high to be honest. 185 lbs. for 15 reps on flat BB presses. That seems like quite a lot. Well see.. thanks for the reply.

Delphi-
Really? Only 95% of your rep maxes huh? Thats very very interesting, I never would have guessed that. I am probably going to end up lowering the 15s. Everything else seems pretty close except for the 15s.

MS

The_Chicken_Daddy
05-07-2002, 05:49 PM
Micky, even if this another journal, at least people are learning from all this.

By the way, i lent my sister's boyfriend NHE and he's been trying the diet for about 2-3 weeks now. He's lost a sh*t load of weight and is really looking skinny. His stomach used to be quite distended and now he's starting to see his top two abs. I gotta hand it to you, if it wasn't for your 120 threads on NHE i wouldn't have been compelled to buy the fooker. Excellent book.

Good luck with this program :)

MonStar
05-07-2002, 05:53 PM
The_Chicken_Daddy-
Thanks a lot man, what an awesome post. Really made me feel like all I have done was worthwhile. I know that you guys gotta get pissed off when I change my program after only a few weeks. I mean maybe its stupid etc. But overall the past year or so I have made awesome strength gains. I mean size - I dont know how much of a difference there is. Just because I have been in a caloric deficient a lot of the time. :rolleyes::rolleyes: Right now I want to drop the last of the fat, and just up my size, strength and muscular development.

MS

MarshallPenn
05-07-2002, 05:58 PM
Monstar - good to see that you are lowering some of the maxes. I still don't understand why you wouldn't just do them ahead of time. Can you explain if you feel like it?

Of all of them, 330lbs for 15 on the squat seems insane to me!

I'm really concerned with 2 things, 1 being that you stick to HST for at least a whole cycle and 2) that you actually make some gains. No point in doing it if you do it in a way that stops gains from coming. I also think I would eat a little more on HST, your call, but it seems to burn cals like crazy.

MP

MonStar
05-07-2002, 06:02 PM
MarshallPenn-
I kind of started HST all of the sudden, didnt really plan it out enough to find my rep maxes. Kind of a stupid reason I know but oh well. My 2nd HST cycle Ill have all my maxes set from this cycle so everything should be fine with them. Yeah man definitely, 330 lbs. on squats for 15 will be tough. I am definitely confident that Ill make it though, no doubt. It may take some big time focus and intensity - but I have faith in my squat strength. ;);) 370 for 10.5 definitely wasnt easy, but I did it.

I too am concerned with that. I need you guys' support to help me stick it out on HST for at least one cycle, and hopefully two or three. Yeah thats something interesting that I have been reading about; people's BMR increasing while on HST. Thats something that seems very beneficial to me.

... By the way I am going to have a 4-5 hour cheat every 2 weeks now instead of one. Gotta have a shredded body for a Speedo..

MS

Derail
05-07-2002, 06:06 PM
I started HST using actual RM's and found that due to never having done multiple sets with high reps (over 12) that even from the beginning I had trouble with the second set. I just continued and done the second set to failure. Just started 10's. They appear easy because they're in a rep range I'm accustom to. My 15RM on bench was 175. Second set of 15 didn't happen. Failed at 10.

MarshallPenn
05-07-2002, 06:07 PM
Monstar - I pulled a you over the weekend and just ate like a maniac... nothing like you do though. I actually felt and looked leaner after I think. Weird. I've noticed taht before too.

I can eat a lot on HST without any problem, more so my first cycle when I had the larger increments and the zig-zagging-- those are key IMO!!!

MonStar
05-07-2002, 07:08 PM
Derail-
Thanks a lot for the post man, welcome to WBB. :):) Anyway yeah I am only doing one single set per exercise, I have tried two before but didnt care for it at all. Good luck with your HST man, how have the 15 weeks been? Everything going as planned? Strength/size up at all?

MarshallPenn-
There ya go man, eat like a maniac! Make it fun too, crazy though that you didnt feel completely flabby and soft the next day. Yeah man my increments are almost all 10+ lbs. only a few are 5 lbs. Some are 15 lbs. Generally the heavier the exercise, i.e. - squats & rack pulls, the bigger the weight increments. :cool::cool:

MS

CBates
05-07-2002, 07:39 PM
Good luck with the new journal. I know what you mean by the feeling flabby and soft after a cheat day, I feel the way too, my lower stomach is like that for a day or two afterwards. But if I also drink a lot of alcohol that dehydrates me, the same day I have a cheat day, I don't have the flabby feeling and look.

MonStar
05-07-2002, 07:41 PM
CBates-
Thanks a lot man for the support, definitely appreciate it. Yeah man I feel so f*cking fat and soft today its unbelievable. I feel like I can pinch the biggest handful on my stomach, so pathetic. Going to be tanning for the next month and its a shame to be tan with a fat soft gut. :rolleyes::rolleyes:

MS

MonStar
05-08-2002, 04:25 AM
(check out description of my diet by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205485#post205485), check out a description of my supplements by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205486#post205486), check out a description of my HST training by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205488#post205488), and finally check out view my cycle 1 rep maxes by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205490#post205490))


HST Cycle 1 | Microcycle 1 | Day 2
Wednesday, May 8, 2002


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

After Meal 2: 20 minutes treadmill; 3.5 MPH @ a 15% incline.
----------------------------------------------------------------
Diet. Isocaloric Day.
----------------------------------------------------------------
Meal 1: Myoplex Low-carb MRP + 1 cup skim milk + 2 slices whole-wheat bread + 1 tbsp. low-fat butter
(500 calories, 63g protein, 39g carbs, 12g fat)

Meal 2: 2 servings protein + 1 cup skim milk + 1 oz. peanuts
(520 calories, 71g protein, 28g carbs, 16g fat)

Meal 3: 1 slice whole-wheat bread + 2 tbsp. peanut butter + 1 & 1/2 cups skim milk
(350 calories, 23g protein, 34g carbs, 17g fat)

Meal 4: 2 slices whole-wheat bread + smoked ham + 2 slices low-fat cheese + 1 tbsp. sandwich spread
(310 calories, 27g protein, 24g carbs, 13g fat)

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

Meal 6: 2 cups skim milk + 1 bag pistachios
(370 calories, 21g protein, 38g carbs, 10g fat)
----------------------------------------------------------------
Diet Totals.
----------------------------------------------------------------
Total Calories: 2160
Total (g) Protein: 210g - 38%
Total (g) Carbs: 179g - 33%
Total (g) Fat: 71g - 29%
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
Feel pretty good so far today. I am sun burnt! Big time went tanning yesterday and damn I am toasted as f*ck. I have a month unlimited so Ill be dark as sh*t by next week. :cool::cool: Overall today, I felt sunburnt. Hehe being completely burnt in my back and hips and stomach really prevented me from feeling fat or anything like that. Felt burnt as sh*t, I could barely sit in a seat. Really aching in my back hehe. Little too much time in the tanning bed obviously.
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Wasnt really sore today at all, felt good. HST never really gives me too much soreness.
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
6.5 hours sleep last night. tuttuttuttut Same mistake as yesterday. Pissed me off a little, just need to concentrate from now on on getting 7+ hours.
----------------------------------------------------------------
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

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: 6 mg. melatonin + 5g glutamine

Dropped the 50 mg. of zinc from my daily supplements. I get some zinc in my multi-vitamin/mineral and I am tired of feeling like I am going to vommit every single morning after I take it. Really getting sick of the puke feeling real fast. I take it with a good amount of food and I still feel like I am going to puke. Completely throwing it away.
----------------------------------------------------------------
Training.
----------------------------------------------------------------
Rest.
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
Didnt workout today.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Pretty good amount of water I think, maybe need more tomorrow. I am sweating buckets in the tanning bed to extra water should help.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Today, precardio, without shoes but with clothes, I weighed 202.5 lbs. Down around 6 lbs. from yesterday which is always a good thing. :D:D
----------------------------------------------------------------

Fart Barker
05-08-2002, 05:17 PM
Originally posted by MonStar
Dropped the 50 mg. of zinc from my daily supplements. I get some zinc in my multi-vitamin/mineral and I am tired of feeling like I am going to vommit every single morning after I take it. Really getting sick of the puke feeling real fast. I take it with a good amount of food and I still feel like I am going to puke. Completely throwing it away.hehe .... I made the mistake of taking 100 mg of Zinc the other night after a fairly light meal and ended up throwing it all up shortly thereafter. I will usually take 50 mg every other day or so but for some odd reason I felt like taking 100 mg that night.

AMP 33
05-08-2002, 05:19 PM
what is a rack pull

Fart Barker
05-08-2002, 05:26 PM
partial deadlift in the powercage off the pins

CBates
05-08-2002, 08:24 PM
Sleep.
----------------------------------------------------------------
6.5 hours sleep last night. tuttuttuttut Same mistake as yesterday. Pissed me off a little, just need to concentrate from now on on getting 7+ hours.
----------------------------------------------------------------


Don't you hate when that sh!t happens?? I had to skip my workout today because I only got 3 hours of sleep last night, I wasn't about to attempt to workout with that much sleep, hoping to get some good sleep tonight and make up for my miss workout tomorrow.

MonStar
05-09-2002, 06:13 AM
Fart Barker-
Yeah man I know exactly how you feel! I have the puke feeling from zinc. Seriously I have felt like I was going to vommit so many times I dont even care how many benefits it has - I am never taking it again. I take it with a big 500 calorie meal and I still feel like I am going to puke all over the f*cking place. Tired of that sh*t.

AMP 33-
Basically a rack pull, like Fart Barker said, is a partial deadlift in the power rack. I do them from right around knee level / top of my shins. Hits traps and grip hard. :):)

CBates-
Yeah man anything to do with sleep f*cking pisses me off. Because sometimes the night before I am just not tired so I dont lay down and then I realize how late it is and I am like F*CK I am only gonna get 6 hours sleep. I try to shoot for 7+ hours every single night. Workouts suffer big time when I dont get enough.

MS

MarshallPenn
05-09-2002, 06:21 AM
How long did you go in for to burn yourself this badly? Dude, you do not want to mess with that sh*t... trust me. The whole point of using the beds/booths is NOT to burn yourself. I used to tan like crazy, now if I feel the need again, I'm going to check out the creams -- everyone seems to say they work really well now and will get you darker. No f*cking with skin cancer any more for me.

Be careful!

MP

MonStar
05-09-2002, 06:26 AM
MarshallPenn-
Yeah I am only tanning for a month or so. Not any longer. I went 20 minutes. Got pretty burnt. Aching but I am not red, I am dark so its all good. Yeah the sunless tanning creams work pretty good for keeping your color. I just wanted to get a dark base tan so this summer I can just maintain it at the beach. It was pretty cheap something like $49 for a month unlimited. Also kind of for Prom tomorrow night. Dont wanna look pale in my tux..

MS

MonStar
05-09-2002, 06:27 AM
... Something else I forgot to mention, I completely forgot how much a dark tan can do for definition! Crazy sh*t. :eek::eek:

MS

MarshallPenn
05-09-2002, 06:31 AM
MS - You're supposed to go about 6-8 minutes your first visit! Didn't anyone tell you that? Remember - 1 burn is all it takes. Yeah - the definition comes out nicely with a tan.

By the way - go see Spiderman.

MonStar
05-09-2002, 06:34 AM
MarshallPenn-
Haha yeah I know but I have been tanning a lot before. I mean I handled 20 minutes the first day pretty good, then followed that up with another 20 minutes the next day. So now I am a piece of burnt f*cking toast. :(:( Anyway yeah definition looks good with a tan. Yeah last night I saw Spiderman. Good movie! I was expecting some other villians to be in it though, like Venom maybe. I always liked him in the comics..

MS

MonStar
05-09-2002, 10:05 AM
(check out description of my diet by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205485#post205485), check out a description of my supplements by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205486#post205486), check out a description of my HST training by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205488#post205488), and finally check out view my cycle 1 rep maxes by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205490#post205490))


HST Cycle 1 | Microcycle 1 | Day 3
Thursday, May 9, 2002


Cardio.
----------------------------------------------------------------
Postworkout: 20 minutes treadmill; 3.5 MPH @ a 15% incline.

Felt really flabby and soft today in my cardio. Not really sure why it was pissing me off actually, because Prom is tomorrow night. :mad::mad:
----------------------------------------------------------------
Diet. Isocaloric Day.
----------------------------------------------------------------
Meal 1: Cytoplex MRP + 1 cup skim milk + 2 slices whole-wheat bread + 1 tbsp. low-fat butter
(450 calories, 48g protein, 47g carbs, 8g fat)

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

Meal 3: 1 slice whole-wheat bread + 2 tbsp. peanut butter + 1 & 1/2 cups skim milk
(350 calories, 23g protein, 34g carbs, 17g fat)

Postworkout: 2 servings whey protein + 1/2 serving Cell-Tech
(420 calories, 44g protein, 55g carbs, 3g fat)

Meal 5: 2 slices whole-wheat bread + smoked ham + 2 slices low-fat cheese + 1 tbsp. sandwich spread
(390 calories, 35g protein, 35g carbs, 13g fat)

Meal 6: 1 cup cottage cheese + 1/2 cup pineapple
(290 calories, 26g protein, 25g carbs, 10g fat)
----------------------------------------------------------------
Diet Totals.
----------------------------------------------------------------
Total Calories: 2060
Total (g) Protein: 183g - 35%
Total (g) Carbs: 202g - 38%
Total (g) Fat: 64g - 27%
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
Feel pretty good today, still sunburnt as all hell. But what else is new I guess. Like I said before, just making all of my 15RM estimates will be a big accomplishment. Hitting up 185 on bench for 15, 330 on squats for 15, 315 on rack pulls for 15. Damn some heavy a*s weights for a lotta damn reps. I hope I get all of them. I am confident that I will get every one, and in some cases I feel like I will exceed the weight. Well see though.. endurance really isnt my thing at all. Hopefully today I will have a good workout. None of my weights should be too bad, not anywhere near failure at least. Hopefully HST will work very well. The problem isnt going to be the HST I dont think, I feel that the problem will be me only binging once every 2 weeks. Need to get some godd*mn discipline and being pathetic and binging and sh*t. Once or twice a month I can understand - but as often as I do it I am never going to get ripped. F*cking bullsh*t.
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Not sore today at all, muscles and body feel good. Other than being sunburnt.
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
7 hours sleep last night. Slept OKAY, I woke up once or twice because of how sun burnt I am! Kept tossing and turning and sh*t. :rolleyes::rolleyes:
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
With Meal 1: multi-vitamin/mineral + 5g glutamine + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 1 Adrenalin

With Meal 2: 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 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: multi-vitamin/mineral + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete

Before Bed: 6 mg. melatonin + 5g glutamine
----------------------------------------------------------------
Training.
----------------------------------------------------------------
Back Squats:

260 x 15

Good set of squats here. Great way to start off my workout today. Really repped them out pretty easily. Counted to myself and just did one after another after another. Definitely nowhere near failure still. Felt like I could handle 20-25 reps with this weight. I cant imagine not acheiving 330 for 15. I know that 330 is a big f*cking jump but I definitely think that I have it in me.

Lying Leg Curls:

100 x 15

Good set of leg curls, hit my hams hard. Burn in my hamstrings big time. Lactic acid buildup was crazy just like Tuesday's workout. Really hit my hamstrings hard. Didnt feel it too much in my glutes but a lot in my hamstrings. Good set. Going to hit my 15RM for this easily no doubt. :D:D

Standing Smith-machine Calf Raises:

255 x 15

Good set of calf raises today! Maybe not all out to failure but I had some intense contractions on this exercise. Stretched my calves out really well at the bottom of the movement. Contracted them hard at the top. Good ROM here, nice intensity, good set. My 15RM might be intense, but with some focus and concentration Ill get it no question.

Flat Barbell Presses:

145 x 15

Hit my chest hard with bench today. Good set. Nice contractions in my pecs too. Set pins around 1-2" above my chest as usual, just my preferred ROM. Anyway hit my pecs very very hard. Got 15 without a problem. Seemed pretty easy. However, I as I was doing the set I was thinking and 185 for 15 is going to be a B*TCH! I hope I get that seriously. I mean its going to take a LOT out of my to get 185 for 15. Ill get it though, that has to be my frame of mind. :thumbup::thumbup:

Wide-grip Underhand Chins:

-40 x 15

Good set of chins here today. Arched my back very much and squeezed my lats hard. Felt it much more in my lats in today's set of chins vs. Tuesday's set of chins. Not even sure why. Just arched my back and squeezed my lats hard. Awesome set. BW for 15 again is going to be a very tough struggle. Ill try hard obviously as usual but its going to be tough. Nice ROM here too.

Dips:

-10 x 15

This set kind of pissed me off. Only because the knee platform where your knees go wasnt even staying with my knees. It was basically falling below me as I went down etc. So basically I was doing these with my regular BW. Pretty close at least. Think I am going to hit my 15RM of +25 no questions asked. Probably a little more if I really get intense.

Bentover Underhand Cambered-bar Rows:

155 x 15

Good set of rows today! Yates style as usual, nice ROM. Hit my lats very very hard with some extremely intense contractions all throughout my back. Really hit my lats hard. My 15RM shouldnt be any kind of problem at all I dont think. As long as I dont get weaker all of the sudden I think my 15RM will be acheived without a problem. Feel very strong on these.

Seated Behind-neck Barbell Presses:

85 x 15

Good set here. Good burn in my delts but nothing too bad. Definitely shouldnt be a problem getting my 15RM. Little bit of rotator cuff aching but nothing major at all. Should be fine. Anyway hit my traps with this movement too. Delts were pretty fried after this. Good set though.

Rack Pulls:

255 x 15

Wow pretty tough set of rack pulls. Used 255 which was more of a struggle than I thought it was going to be. Hit my grip and my hams and my glutes pretty hard. Good overall set. My 15RM might be tough, but I am confident that I am going to acheive it. The pins were set at about knee level.

Standing Barbell Curls:

60 x 15

Good set of standing BB curls. Pretty fast reps, slower negative though which was good. Flexed my biceps hard at the top of every single rep. Overall set was good. Form was good and everything like that. Nowhere near failure at all which is a good thing, only my 2nd HST workout.

Lying Cambered-bar Extensions:

85 x 15

Nice set of skulls. Slow reps, really contracting my triceps very very hard. Hammered my triceps all the way today. Little bit of a struggle getting all 15, but not really too bad at all. My 15RM should be okay. Estimates are tough because you never know how strong youre really going to be for 15 reps. Enduring sh*t.

Standing Barbell Reverse Curls:

45 x 15

Haha pathetically easy set of reverse curls. Slowed down the negative a lot to hit my brachialis and contract my brachioradialis very very hard. Good set. Hehe I think I am actually going to go up a lot for my 15RM. Because my weight on this exercise seems ridiculously low!

Machine Crunches:

110 x 15

Nice set I guess. Tried hard to contract my abs but with this kind of pathetic weight it was tough. My 15RM is 150 for 15, which will also be a joke. Ill probably get 160-170 or something along those lines for 15. I think, I dont know well see what happens.
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
Workout today lasted 50 minutes. Only around 48 minutes on my stopwatch but I rounded up. Nice length I guess, pretty decent rest periods.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Good amount today, need to keep it up.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Yesterday my weight dropped pretty drastically, 6 lbs. in only one day, probably mostly water weight but still, thats a big drop. Today I am hoping to be around 2001 - 202 lbs. Well see what happens. Preworkout today, clothed without shoes, I weighed 201 lbs. Actually this was kind of confusing. I weighed 202 lbs. the first time, with a sweatshirt on. Well I never weigh myself with it on so I took it off and then somehow I was 200.5. I couldnt believe a sweatshirt made a 1.5 lbs. difference! So I just went with 201.
----------------------------------------------------------------

thalapathi
05-09-2002, 01:23 PM
MS- I noticed that you have your melatonin dosage at 6mg. I remember reading about it on a discussion on MFW that though they are 3mg tabs, about 1.5mg-3mg might be a good dosage and more was not better. I am not sure, but just noticed your melatonin and your sleep patterns. Just a thought. You might want to check out MFW and do some research to see if melatonin is affecting your sleep. Good luck on your HST workout today.

MarshallPenn
05-09-2002, 01:34 PM
MS - Your weight fluctuates because you eat all that food, and then you sh*t it out over a couple of days.

MonStar
05-10-2002, 04:08 AM
thalapathi-
Hey man thanks a lot for the reply. You have been really supportive and I appreciate that bro. Yeah my melatonin has been at 6 mg. I have heard both 3 and 6 mg. are effective but I will check out MFW and see if I can find anything saying otherwise. Well see. Again, thanks for the reply. ;);)

MarshallPenn-
Yeah I know man haha. My weight is always going down though which is a good sign. Never higher than it was a day or two ago. Maybe because of the low calories.. ?

... Hit 1000 views. :cool::cool:

MS

rookiebldr
05-10-2002, 10:57 AM
Originally posted by MonStar

... Hit 1000 views. :cool::cool:

MS

But how many of them are yours? :D :D ;)

Clothes make a difference. I always weigh with as little on as possible so that I can be consistent.

Strength looks good. I had the same problem with the dips at -10. That let me know that I didn't need to use it anymore. It was either -20 or 0.

:cool: :cool:

AMP 33
05-11-2002, 08:06 PM
For dips n chins.. when you do -40 and -15 does that mean u do it on a machine like the gravitron?

MonStar
05-11-2002, 11:19 PM
(check out description of my diet by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205485#post205485), check out a description of my supplements by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205486#post205486), check out a description of my HST training by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205488#post205488), and finally check out view my cycle 1 rep maxes by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205490#post205490))


HST Cycle 1 | Microcycle 1 | Day 4
Friday, May 10, 2002


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

After Meal 2: 20 minutes treadmill; 3.5 MPH @ a 15% incline.
----------------------------------------------------------------
Diet. Isocaloric Day.
----------------------------------------------------------------
Meal 1: Cytoplex MRP + 1 cup skim milk + 2 slices whole-wheat bread + 1 tbsp. low-fat butter
(530 calories, 55g protein, 55g carbs, 10g fat)

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

Meal 3: 2 servings protein + 1 cup skim milk
(390 calories, 64g protein, 22g carbs, 6g fat)

Meal 4: 1 bag pistachios
(120 calories, 5g protein, 6g carbs, 9g fat)

Meal 5: 1 & 1/2 cups 1% milk + 1 slice whole-wheat bread + 2 tbsp. peanut butter
(380 calories, 23g protein, 34g carbs, 21g fat)

Meal 6: 2 slices whole-wheat bread + smoked ham + 2 slices low-fat cheese + 1 tbsp. sandwich spread
(390 calories, 35g protein, 35g carbs, 13g fat)

Meal 7: 1 cup cottage cheese + 1/2 cup pineapple
(290 calories, 26g protein, 25g carbs, 10g fat)
----------------------------------------------------------------
Diet Totals.
----------------------------------------------------------------
Total Calories: 2260
Total (g) Protein: 215g - 37%
Total (g) Carbs: 183g - 31%
Total (g) Fat: 82g - 32%
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
Tonight was Prom night. ;);) My girlfriend Brittany looked amazing, she wore a bubble gum pink dress and I wore an all black tux. Lots of fun, didnt really feel fat or anything like that in my tuxedo. Had a lot of fun dancing with Brittany... :angel::angel: Afterwards we headed up to Denny's and then to the beach. Lots of fun, kinda sucked though sticking to my damn diet.
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Wasnt really sore today at all, felt fine.
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
6 hours sleep last night. tuttuttuttut F*cking pathetic bullsh*t. Had some last minute sh*t to get done last night for Prom.
----------------------------------------------------------------
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

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: 6 mg. melatonin + 5g glutamine
----------------------------------------------------------------
Training.
----------------------------------------------------------------
Rest.
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
Didnt workout today.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Good amount of water today.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Today, precardio, without shoes but with clothes, I weighed 201 lbs. Weight was okay, little high though because I had just eaten.
----------------------------------------------------------------

MonStar
05-11-2002, 11:25 PM
rookiebldr-
Yeah man clothes do make a difference when it comes to weight. I dont know how many of the 1000 views are mine. I check my journal sometimes, but not like every hour or anything like that haha.

AMP 33-
Yeah man a Gravitron type of machine. Dont really like it too much though. Its okay I guess. Prefer using weight and all that though, hate the assisted bullsh*t. :rolleyes::rolleyes:

MS

MonStar
05-11-2002, 11:33 PM
(check out description of my diet by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205485#post205485), check out a description of my supplements by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205486#post205486), check out a description of my HST training by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205488#post205488), and finally check out view my cycle 1 rep maxes by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205490#post205490))


HST Cycle 1 | Microcycle 1 | Day 5
Saturday, May 11, 2002


Cardio.
----------------------------------------------------------------
Postworkout: 20 minutes stationery bike; level 6.
----------------------------------------------------------------
Diet. Isocaloric Day.
----------------------------------------------------------------
Meal 1: Myoplex Low-carb MRP + 2 cups 1% milk
(490 calories, 66g protein, 33g carbs, 11g fat)

Meal 2: Powerbar Pria bar + 1 big pistachios
(230 calories, 10g protein, 22g carbs, 12g carbs)

Postworkout: 2 servings whey protein + 1/2 serving Cell-Tech
(420 calories, 44g protein, 55g carbs, 3g 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 can tuna + 1 & 1/2 tbsp. low-fat mayo + 1 whole-wheat pita
(390 calories, 39g protein, 32g carbs, 10g fat)

Meal 6: 1 bag peanuts
(290 calories, 14g protein, 13g carbs, 21g fat)
----------------------------------------------------------------
Diet Totals.
----------------------------------------------------------------
Total Calories: 2200
Total (g) Protein: 196g - 35%
Total (g) Carbs: 189g - 34%
Total (g) Fat: 77g - 31%
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
Actually felt very very flabby today. This sh*t pisses me the f*ck off because there is no real reason for it. I completely dont understand at all why some days I feel like the biggest pig that ever walked and other days Ill feel very lean. Doesnt really make too much sense to me. My HST workouts are pretty fun actually. Really like this program. Never get real sore and have a problem walking and everything like that. Hope to see great results on HST. Everyone talks about how much they ate and still got leaner, hope thats true with me! Refeed tomorrow. :p:p
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Chest is a little sore today, nothing bad at all though. HST basically elimates soreness.
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
7 hours sleep last night. Slept pretty well. Different time though. Fell asleep at 6:00 AM and woke up at around 1:10 PM. Hehe crazy a*s sh*t. Well last night was Prom night so what do you expect? :D:D
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
With Meal 1: multi-vitamin/mineral + 5g glutamine + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 1 Adrenalin

With Meal 2: 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 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: multi-vitamin/mineral + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete

Before Bed: 6 mg. melatonin + 5g glutamine
----------------------------------------------------------------
Training.
----------------------------------------------------------------
Back Squats:

280 x 15

Good set of squats today! Much much much harder than I thought it was going to be. Damn my 15RM is going to be tough as motherf*cking hell, but I am going to go for it. Some heavy a*s sh*t for a lot of f*cking reps - going to be a total body exausting set. Today I was really outta breath after my set.

Lying Leg Curls:

110 x 15

Good set here, nice ROM, good hamstring contractions. Good burn in my hams too which was really good. My 15RM is definitely going to be okay I think, maybe even more weight. Good overall set though - really need to focus to feel it a lot with lighter poundages.

Standing Smith-machine Calf Raises:

265 x 15

Good set of calf raises today! Hammered my lower legs all the way. Good burn and everything like that. Squeezed my calves very hard at the top of every single rep, and got a good stretch at the bottom of each rep. 15RM shouldnt be difficult at all I dont think. Well see what happens.

Flat Barbell Presses:

155 x 15

Nice set of bench today I guess. Set pins as usual around 1-2" above my pecs. Little shorter ROM but oh well. Hit my pecs very very hard. Got a decent pump in my pecs for it only being one set. Squeezed my pecs hard at the top of each rep. My 15RM is going to be tough - but hopefully attainable.

Wide-grip Underhand Chins:

-30 x 15

Wow this is one tough a*s set! Jesus. Again I definitely didnt expect it to be this damn hard. Contracted my lats hard though. Nice set, I am afraid that I am kind of nearing failure on this sh*t. Not even sure why. Well see. BW for 15 might be a problem.

Dips:

BW x 15

Woah I know that this sounds crazy but somehow this set of dips with my BW was actually a lot easier than my regular assisted reps that I have been doing the past few days in the gym. Anyway nice set, hit my pecs very very hard. Good ROM etc.

Bentover Underhand Cambered-bar Rows:

165 x 15

Pretty easy set of rows today actually. Not easy I dont think just nowhere near failure at all. Which is a good thing I guess because its only my 3rd workout and I dont think I should be coming near failure yet. Well see what happens on Tuesday with my weight on skulls.

Seated Behind-neck Barbell Presses:

95 x 15

Good set of BTN presses today, wow hit my delts f*cking hard as hell. Awesome burn and feeling of exaustion in my delts and also in my traps a tad. Lower back took a little bit of the load too I think, not really sure. Chalked up my hands for this exercise which kind of helped out my grip.

Rack Pulls:

270 x 15

Hard a*s set of rack pulls today. Grip was aching and my hamstrings and glutes were getting hit very very hard. I am thinking obviously because of my squats and my leg curls earlier in today's workout. Oh well as long as my strength isnt suffering I personally dont care. Traps got hit hard!

Standing Barbell Curls:

65 x 15

Good set of standing BB curls. Wrists were aching a little bit, nothing too big of a deal at all. Hit my biceps very very hard at the top of each movement. Weight felt OKAY, not really too light but not really enough. This high-rep sh*t I am hating so much.

Lying Cambered-bar Extensions:

90 x 15

Good set of skulls today here. Weight felt pretty heavy but I should be fine for my 15RM. Contracted my triceps very very hard at the top of each rep. Went down to around my upper chest area and flexed hard at the top.

Standing Barbell Reverse Curls:

50 x 15

Good set of standing reverse curls today. Still using such a pathetic amount of weight that I can barely hit my brachialis and brachioradialis very hard. Kind of frustrating but not too big of a deal. My 15RM is going to be higher though. Not too big of a deal I dont think.

Machine Crunches:

120 x 15

Good set of abs today, nice ab contractions. Been feeling it more and more as I gradually increase the weight. Somehow before when I was only doing around 100 lbs. I really couldnt feel it too much in my abs, but now I can. Good set. 15RM will be easy.
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
Workout today lasted 35 minutes. Had to rush today pretty much. Gym was closing and by the time I got to my last exercise they turned the lights out on me!
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Pretty good amount today, need to keep it up.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Preworkout today, clothed and without shoes, I weighed 198.5 lbs. Felt good about my weight actually. Didnt expect to drop a few lbs. from just yesterday. Very surprised.
----------------------------------------------------------------

MonStar
05-12-2002, 01:09 AM
... Decided to make a small modifcation in my diet tonight. Instead of having an all out high-fat and high-carb refeed / binge night, its going to be low-fat now. Sodas, candy, spaghetti, skim milk and cereal and all that is completely fine - but no more than maybe 15-30g of fat. Trying to keep fat gain to a minimum. :):)

MS

rookiebldr
05-12-2002, 05:26 AM
Originally posted by MonStar
Workout today lasted 35 minutes. Had to rush today pretty much. Gym was closing and by the time I got to my last exercise they turned the lights out on me!

35 min!! wow, this must have been a good cardio session as well. I bet you didn't need to wait at any stations for people to get out of your way. :D


Originally posted by MonStar
Preworkout today, clothed and without shoes, I weighed 198.5 lbs. Felt good about my weight actually. Didnt expect to drop a few lbs. from just yesterday. Very surprised.

Nice to see this! :) :)

MonStar
05-12-2002, 07:49 AM
35 min!! wow, this must have been a good cardio session as well. I bet you didn't need to wait at any stations for people to get out of your way.

Actually man when I say that my training was 35 minutes, I mean just my training. Not my cardio etc. Sorry to confuse you dude. Yeah I was happy about my weight too. Always nice to continually drop in weight ya know? :):)

MS

MonStar
05-12-2002, 08:35 AM
(check out description of my diet by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205485#post205485), check out a description of my supplements by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205486#post205486), check out a description of my HST training by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205488#post205488), and finally check out view my cycle 1 rep maxes by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205490#post205490))


HST Cycle 1 | Microcycle 1 | Day 6
Sunday, May 12, 2002


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

After Meal 2: 20 minutes treadmill; 3.5 MPH @ a 15% incline.
----------------------------------------------------------------
Diet. Refeed Day.
----------------------------------------------------------------
Meal 1: Cytoplex MRP + 1 cup skim milk
(370 calories, 49g protein, 33g carbs, 5g fat)

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

Refeed: Started my refeed tonight right around 5:00 PM. Made sure that I kept everything either very low-fat, or fat-free. I know how important this aspect of refeeding is. Wow ate a sh*tload of foods for my refeed. Ate for around 5 hours I guess. I wouldnt say ate the whole time, but pretty close. Munched a lot. Ate fat-free Pringles, Rold Gold pretzels, cereal, low-fat pizza, low-fat frozen Chinese food, lots of soda, choclate milk (low-fat), sugar candy, tons of low-fat sh!t. Probably only took in maybe 20-30g of fat. Something like that. Not too bad considering how much I actually ate. I am sure that I took in a total of maybe 5,000 calories. Maybe more maybe less. Probably more. Oh well nothing really major. Packed completely with food. One thing that I really noticed was that carbs + fat = feel full, carbs along = dont feel too full. I could eat a lot more I think than I normally would be able to in a binge. Anyway next 6.5 days of dieting should be fun. :rolleyes::rolleyes:
----------------------------------------------------------------
Diet Totals.
----------------------------------------------------------------
Total Calories: Very high!
Total (g) Protein: Very high!
Total (g) Carbs: Very high!
Total (g) Fat: Very high!
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
Mother's Day today, definitely going to be sticking to diet no matter what. Decided to make my binge's low-fat now rather than high-fat and high-carb. Hopefully this will help stop some of the ridiculous fat gain that always accompanies my cheat / binge / refeed. Damn really looking forward to my 4-5 hour refeed tonight baby! All that fat-free ice-cream and all that. Cant wait! :p:p Tried to keep my calories pretty low before I started my low-fat refeed. Just because I know that when I refeed / binge I literally eat as much as humanly possible. I dont stop until I am seriously going to pop.
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
None really. Feel good today.
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
6.5 hours sleep last night. :mad::mad: Pathetic f*cking crap as usual. Not really sure what my problem is! Sick of it though really really am. Need to average around 7-8 hours per day and right now I am probably averaging 6.
----------------------------------------------------------------
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

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

Before Refeed: 250 mg. ALA

Halfway Into Refeed: 250 mg. ALA

Before Bed: 6 mg. melatonin + 5g glutamine
----------------------------------------------------------------
Training.
----------------------------------------------------------------
Rest.
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
Didnt workout today.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Took in a pretty good amount of water today I think. Not TOO much but a good amout.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Today, precardio, without shoes but with clothes, I weighed 198 lbs. Felt good about my weight today, which is always a good thing. Hopefully next week before my binge Ill weigh around 196-197 lbs. :D:D
----------------------------------------------------------------

Franco
05-12-2002, 08:47 AM
Originally posted by MonStar




----------------------------------------------------------------
Tonight was Prom night. ;);) My girlfriend Brittany looked amazing, she wore a bubble gum pink dress and I wore an all black tux. Lots of fun, didnt really feel fat or anything like that in my tuxedo. Had a lot of fun dancing with Brittany... :angel::angel: Afterwards we headed up to Denny's and then to the beach. Lots of fun, kinda sucked though sticking to my damn diet.
----------------------------------------------------------------


You planning on posting any pics? Though only suitable ones for WBB

MonStar
05-12-2002, 08:50 AM
FAngel-
I dont have a scanner bro sorry! I would too Brittany has some bodybuilding poses in her dress. Haha shes doing a most muscular pose and a front double bicep. Some funny sh*t. There are a lot of good pics too I wish I had a damn scanner! :mad::mad:

MS

jock
05-12-2002, 09:12 AM
Actually felt very very flabby today. This sh*t pisses me the f*ck off because there is no real reason for it. I completely dont understand at all why some days I feel like the biggest pig that ever walked and other days Ill feel very lean. Doesnt really make too much sense to me.
I can totaly relate to this monStar. I think a lot of it has to be psychological. Although i just finished my 4th week of HST and i must say i have feel a lot leaner on the second two weeks of each microcycle when the weights were getting interesting. You say you weigh just short of 200Lbs and your lifts are quite a bit bigger than mine therefore you cant be too flabby dude.

MonStar
05-12-2002, 09:16 AM
jock-
Yeah man I am not really that flabby I dont think.. but hopefully HST will help me lean out a bit. I am going to be refeeding / binging for around 4-5 hours once a week. If you look at my diet link at the top of each journal entry youll see what I mean. I just hope that this low-fat and high-carb binge doesnt results in any extreme fat gain.. ;);) Well see what happens though.

MS

MonStar
05-12-2002, 10:45 AM
... Click here (http://photos.yahoo.com/bc/monstar1023/lst?.dir=/MonStar1023+3-19-2002+Photos&.src=ph&.order=&.view=t&.done=http%3a//photos.yahoo.com/bc/monstar1023/lst%3f%26.dir=/MonStar1023%2b3-19-2002%2bPhotos%26.src=ph%26.view=t) to view some old pictures that I put up back in March. Click on each little picture to enlarge it. :thumbup::thumbup:

... I dont think that I am fat fat I just think I can pinch more than I would like on my stomach etc.

MS

Marcel
05-12-2002, 02:32 PM
Sup Mike? I'm back again! Check out the details in my journal too bro. I'm starting a CID too. Oh yea and don't go tooooo crazy tonight with your binge bro! hahaha have fun man! Laterz

MonStar
05-13-2002, 05:33 AM
Marcel-
Yo whatsup man? Good to see you back here on WBB. Thats always a good thing. Yeah Ill definitely be checking out your journal bro you can count on that. Good luck with a CID. I guess I am doing a CID I dont know. Isocalories everyday then a refeed / binge for 5 hours once a week. :cool::cool:

MS

MonStar
05-13-2002, 12:47 PM
(check out description of my diet by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205485#post205485), check out a description of my supplements by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205486#post205486), check out a description of my HST training by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205488#post205488), and finally check out view my cycle 1 rep maxes by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205490#post205490))


HST Cycle 1 | Microcycle 1 | Day 7
Monday, May 13, 2002


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

After Meal 5: 20 minutes treadmill; 3.5 MPH @ a 15% incline.
----------------------------------------------------------------
Diet. Isocaloric Day.
----------------------------------------------------------------
Meal 1: Metrx MRP + 1 cup 1% milk
(340 calories, 46g protein, 31g carbs, 5g fat)

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

Meal 3: 2 servings protein + 1 cup 1% milk
(390 calories, 61g protein, 22g carbs, 6g fat)

Meal 4: 1 slice whole-wheat bread + 2 tbsp. peanut butter + 1 & 1/2 cups skim milk
(350 calories, 23g protein, 34g carbs, 17g fat)

Meal 5: 2 slices whole-wheat bread + 3 slices low-fat cheese + 1 cup skim milk + 1 oz. peanuts
(470 calories, 32g protein, 39g carbs, 24g fat)

Meal 6: 1 cup cottage cheese + 1/2 cup pineapple
(290 calories, 26g protein, 25g carbs, 10g fat)
----------------------------------------------------------------
Diet Totals.
----------------------------------------------------------------
Total Calories: 2000
Total (g) Protein: 195g - 38%
Total (g) Carbs: 157g - 30%
Total (g) Fat: 75g - 32%
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
Little drowsy when I first woke up but thats okay. Really looking into the 4th Generation Prelude's. Maybe a 1992 or 1993, theyre right around $6-7 thousand. Lots of miles but with a bodykit its a hot a*s ride. Considernig that I had a big refeed meal last night I really dont feel that fat today. I mean nothing like I normally do after a binge / refeed - that is high-fat and high-carb. This is definitely a good sign! ;);) Decided to start putting my stats and personal bests in my signature. I completely think that this is a good idea. I am sure some of you dont think so. Starting this Saturday Ill have my PB for 15s too. Hopefully squat 330 15RM, dips +25 15RM, rack pull 315 15RM, and chin BW 15RM. This way Ill just keep updating as I get stronger and stronger on HST. :cool::cool: Felt a little fat before bed. Looking forward to my workout tomorrow..
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Not really sore today, feel fine.
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
7.5 hours sleep last night. :D:D Its about time I got a good amoun of sleep. Need to really dedicate myself to getting the right amount of sleep this week.
----------------------------------------------------------------
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

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: 6 mg. melatonin + 5g glutamine
----------------------------------------------------------------
Training.
----------------------------------------------------------------
Rest.
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
Didnt workout today.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Good amount today.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Today, precardio, without shoes but with clothes, I weighed 201.5 lbs. I am up right now a few pounds since yesterday. But that was completely expected because I had my big refeed last night. :p:p
----------------------------------------------------------------

Fart Barker
05-13-2002, 07:00 PM
Originally posted by MonStar
Starting this Saturday Ill have my PB for 15s too. Hopefully squat 330 15RM, dips +25 15RM, rack pull 315 15RM, and chin BW 15RM:eek: You is a strong mofo! ;)

MonStar
05-13-2002, 09:48 PM
Fart Barker-
Thanks a lot man, appreciate your support. Hey I try hard to get stronger. I have made some pretty good gains considering. I mean I dont know. Nothing like Belial or chris mason or Spidey, but oh well. One day hopefully. :cool::cool:

MS

MonStar
05-13-2002, 09:51 PM
... I am hoping to acheive some serious strength gains on HST. Even though it is targeted towards hypertrophy I think that the strength gains will definitely follow. Even on my 15RMs I am going to be up on a few exercises. Dips I think, without a doubt, and some others. ;);)

MS

MonStar
05-14-2002, 10:10 AM
(check out description of my diet by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205485#post205485), check out a description of my supplements by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205486#post205486), check out a description of my HST training by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205488#post205488), and finally check out view my cycle 1 rep maxes by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205490#post205490))


HST Cycle 1 | Microcycle 1 | Day 8
Tuesday, May 14, 2002


Cardio.
----------------------------------------------------------------
Postworkout: 20 minutes stationery bike; 3.5 MPH @ a 15% incline.
----------------------------------------------------------------
Diet. Isocaloric Day.
----------------------------------------------------------------
Meal 1: Lean Body MRP + 1 cup 1% milk
(400 calories, 53g protein, 31g carbs, 4g fat)

Meal 2: green salad + sesame dressing + manderin slices + almonds + grilled chicken + rice noodles
(630 calories, 22g protein, 52g carbs, 37g fat)

Meal 3: 1 slice whole-wheat bread + 2 tbsp. peanut butter + 1 cup skim milk
(310 calories, 19g protein, 28g carbs, 17g fat)

Postworkout: 2 servings whey protein + 1/2 serving Cell-Tech
(420 calories, 44g protein, 55g carbs, 3g fat)

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

Meal 6: 2 servings protein
(160 calories, 30g protein, 6g carbs, 1g fat)
----------------------------------------------------------------
Diet Totals.
----------------------------------------------------------------
Total Calories: 2210
Total (g) Protein: 194g - 35%
Total (g) Carbs: 197g - 36%
Total (g) Fat: 71g - 29%
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
Feel okay today I guess. Not too good or too bad. Feel a tad soft in my midsection but that is pretty much expected since I just had a refeed two days ago. Really looking forward to a good workout today. Most of my exercises should be pretty hard for the most part. I am starting to get into some pretty heavy weights: 300 lbs. squats for 15, 165 lbs. BB presses for 15, 285 lbs. rack pulls for 15, 95 lbs. skulls for 15, etc. Hopefully Ill get 15 reps on all of them without any kind of problem at all. Well see.. ;);) Mood overall sucked fat d!ck today. Really pathetic I was so easily irritated all f*cking day. :mad::mad: Also got some late night cravings which really pissed me off. I mean I dont know they always bother me. I almost give myself incentive to cheat and binge on my diet. I always think some sh!t like, I should drop HST. Even though I am getting good results. Basically its a psycological way of making cheating and binging okay in my head. tuttuttuttut
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Not sore today at all - feel completely fine and ready for a good workout today.
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
7 hours sleep last night. Slept pretty good I guess. Felt like I layed down and woke up in the course of like 5 minutes. Couldnt believe how quick my sleep went by..
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
With Meal 1: multi-vitamin/mineral + 5g glutamine + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 1 Lipodryl

With Meal 2: 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 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: multi-vitamin/mineral + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete

Before Bed: 6 mg. melatonin + 5g glutamine
----------------------------------------------------------------
Training.
----------------------------------------------------------------
Back Squats:

300 x 15

Awesome set of squats today!! Finally up into some decent weight its about f*cking time. I have been hoping to get a good squat set one of these times on HST. Anyway hard set. Damn hard set. Felt heavy right off the start. I was confident that I was going to get 15 but I was thinking about adding 30 lbs. to what was on my back and how much of a B!TCH that is going to be. Going to need some serious concentration to get 330 for 15. Dont think I can get anymore than that. Well see how 315 goes this Thursday.

Lying Leg Curls:

120 x 15

Good set of lying leg curls today. Good lactic acid buildup in my hamstrings. Good burn and everything like that. Good quick reps. Need to slow it down a little bit and feel the motion more instead of just going through the f*cking motions like as a*shole. Anyway my goal is going to be f*cking joke on this. I am going to go with 140 on Thursday and see how I handle that. Because this sh!t feels pathetic.

Standing Smith-machine Calf Raises:

275 x 15

Good set of calf raises today I guess. I mean for some reason with calves I really dont notice that much when I increase, I am not sure why. I feel like I always get a good burn and all that. Oh well good set. My goal shouldnt be a problem at all. I am confident that I am going to hit failure with 295-300. Good contractions and good stretch at the bottom of each rep. Nice set.

Flat Barbell Presses:

165 x 15

Wow another easy a*s set!! My goal is supposed to be 185 for 15. But today 165 seemed easy I am not sure why. I was going right around an inch or two above my chest as usual. Going to go with 180 lbs. on Thursday and see how my body handles that. If its very very difficult obviously I am going to just go with 185-190 for my 15RM. Well see I dont think 180 will be TOO bad but who knows. Nice set.

Wide-grip Underhand Chins:

-20 x 15

Good set of chins today. Tough a*s set though!! Really had some good contractions in my lats which is always good. Actually a very very very HARD set. I mean overall this set killed. I felt like I only could have gotten a few more. My BW for 15 is going to be tough. I am seriously going to have to get pissed off big time. Anyway need focus and concentration to get my 15RMs. Good lat contractions today. My biceps actually got a good burn.

Dips:

+15 x 15

Nice set of dips today. Pretty easy. Little too easy if you ask me. My 15RM is +25 but I am going to go with +35 this Thursday and see how I handle that. Depending on how difficult it is I might go up to +45 or even +55. Hit my pecs hard. Ached in the middle of the lower part of my chest. Right in my sternum area. Hurt pretty badly.

Bentover Underhand Cambered-bar Rows:

175 x 15

Nice lat contractions today!! Hit my back very very hard with an intense, awesome set. Looking forward to my 15RM I think I am going to get it no questions asked. Maybe even 200-205 lbs. Well see what happens. I am going to see if I can get 190 lbs. on Thursday instead of 185. That way Ill get a good idea of how hard that really is.

Seated Behind-neck Barbell Presses:

105 x 15

Wow tough a*s set of BTN presses today!! Good burn in my delts big time. Not to failure but still. Hit my delts hard as f*ck. Really had a burn in my shoulders like crazy. Thursday's 115 is going to be a b*tch! Not really looking forward to it too much. If I feel like 115 for 15 is still not too close to failure I am going to go with 130 for a 15RM on BTN presses. Well see.

Rack Pulls:

285 x 15

Nice set of rack pulls today. TOUGH a*s set. But good set none the less. Really hit my traps, glutes, and grip hard. Lower back was beat down too. For some reason my lowered back seemed fried at this point in my workout - maybe the squats. Anyway grip got hit hard, and my lower back and traps were just murdered after this set. Anyway looking forward to 300 on Thursday. Well see how that goes. Hopefully it wont be too bad. 315 is going to be a b!tch though for 15 as my 15RM.

Standing Barbell Curls:

70 x 15

Nice set of BB curls today. Not too hard, but definitely not easy which is right about where I want to be. Good overall set. Nice biceps contractions. Form was good and everything like that. I am going to bump it up to 80 though for Thursday even though that was my original 15RM. I mean my curls are a lagging exercise in my workouts and I am tired of that f*cking horsesh*t. :redface::redface:

Lying Cambered-bar Extensions:

95 x 15

Awesome set of skulls today. Again right where I want to be, not too easy and not too hard. Nice hard contractions in my triceps, good form. Nice ROM and all that. Lowered the bar down to my chin/upper chest area and flexed my triceps hard at the top. Weight actually felt pretty heavy. Going to up it to 105 on Thursday for 15. Even though thats my 15RM I am going to take it on Thursday.

Standing Barbell Reverse Curls:

55 x 15

This set was actually tough today. Haha believe or not pretty hard on my brachialis and brachioradialis muscles. My 15RM is 65 or some crap like that. I am going to take 65 on Thursday instead. This shouldnt be any kind of problem at all in my eyes. Well see how things go. Hopefully my 15RM will be at 70. Which is still pretty bad but oh well.

Machine Crunches:

130 x 15

Nice set of machine crunches today! Really squeezed my abs hard. Going to up it to 150 for 15 on Thursday. What I am doing now is definitely too easy. But oh well what the hell can ya do? Probably 160-170 lbs. for my 15RM. The machine only goes up to like 200 or some sh*t I believe. So my 5RM is going to be a b*tch jeez. Hehe. Going to have to end up stacking the machine I think..
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
Workout today lasted 55 minutes. Good length I guess little bit longer only because I had to wait for some exercises. Kind of pissed me off. My mood overall SUCKED today!! :(:(
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Good amount today I guess - maybe need a little more I dont know.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Preworkout today, clothed and without shoes, I weighed 199.5 lbs. Actually felt pretty good about my weight today. Hopefully Ill drop back down to 198.5 in the next few days. I was 198.5 lbs. on Day 6 before I refed that night.
----------------------------------------------------------------

thalapathi
05-14-2002, 10:25 AM
Monstar- Awsome strength man. Most of your 15RM's are greater than my 1RM's :) . good luck. How is HST working out so far? I found the last two workouts of 15RM's to be the most difficult.

MonStar
05-14-2002, 02:00 PM
thalapathi-
HST is working out really well so far. Obviously it has only been 1 week so I cant say much at this point. Post in another week and Ill letcha know how the 15s went. But yeah no soreness, which is always good, awesome motivation to train which is another good thing, strength is up too. Eventually in my signature I will have my 15RM, 10RM, and 5RM all 7 exercises I have listed. That way Ill have motivation etc. to increase them all. Thanks for the compliment about my strength. Yeah have you tried HST? What were your results like?

... Thanks for the reply, I appreciate any and all support.

MS

rookiebldr
05-14-2002, 02:22 PM
Originally posted by MonStar
35 min!! wow, this must have been a good cardio session as well. I bet you didn't need to wait at any stations for people to get out of your way.

Actually man when I say that my training was 35 minutes, I mean just my training. Not my cardio etc. Sorry to confuse you dude. Yeah I was happy about my weight too. Always nice to continually drop in weight ya know? :):)

MS

Looks like I missed this reply on Sunday / Monday when I was peeping your journal. I didn't mean to confuse you either bro, I knew that you hadn't done the cardio either. It was just that you must have been going pretty fast through the exercises to get them all in in 35 mins. I mean 13 exercises < 3 mins per exercise plus loading and de-loading the weights and doing 15 reps. WOW!!

Keep up the intensity!!! :thumbup:

MonStar
05-14-2002, 07:08 PM
rookiebldr-
Yeah thats cool man dont worry about it. Yeah sometimes my workouts fly by like nothing. Today's was an hour. Almost double my last workout. Haha thats some crazy a*s sh!t. I dont know today I was f*cking d!cking around waiting for the exercises and sh!t. My godd*mn gym was packed like crazy. But hey theres nothing I can do about that.

MS

MonStar
05-14-2002, 08:51 PM
Blood&Iron-
My fault man, I edited it out. Youre right I didnt even think about it. Its just an expression I have heard before thats all. Nothing more. I wasnt trying to offend anyone or anything like that at all. Sorry dude. I edited my post, so I was hoping you could edit the reply too so no one sees any of it at all and gets offended. Again apologies. :cool::cool:

MS

Blood&Iron
05-14-2002, 08:54 PM
Originally posted by MonStar
Blood&Iron-
My fault man, I edited it out. Youre right I didnt even think about it. Its just an expression I have heard before thats all. Nothing more. I wasnt trying to offend anyone or anything like that at all. Sorry dude. I edited my post, so I was hoping you could edit the reply too so no one sees any of it at all and gets offended. Again apologies. :cool::cool:

MS
Again, I wasn't offended. So no apology necessary. I deleted my post.

MonStar
05-14-2002, 08:57 PM
Blood&Iron-
Thank you very much for that. And another thank you for pointing that out to me. Sh!t like that is just stupid and possibly offensive.

... Hehe nice signature. Trying to get my bf% as low as yours.

MS

MarshallPenn
05-14-2002, 11:04 PM
Monstar - You're not supposed to be hitting failure. This is why you pre-calculate. I'm telling you man, I think you're going to hurt your gains if your already finding your 4th workout to be a bitch. The point is not to max out. You shouldn't be feeling your back "fried", etc.

MonStar
05-15-2002, 07:38 AM
MarshallPenn-
I am not hitting failure at all bro. When I say that a set is "intense" or hurts or anything along those lines than I mean I got some hard contractions and everything like that. I dont mean that I am hitting or coming close to failure. On every single exercise yesterday I could have gotten another 5 reps I would say. Not a problem at all. I think that the 4th workout is supposed to be a little tough, while the 5th should be even harder, and the final 6th max workout should be all out balls to the wall. Maybe I am wrong. :):)

MS

MonStar
05-15-2002, 07:55 AM
Stats.

Here are my stats as of 5-15-2002. :cool::cool: Lower than I thought unfortunately..
Chest: 44"
Shoulders: 50"
Waist: 33.5"
Upper Arm: 16"
Forearm: 12.5"
Upper Thigh: 24"
Calf: 16.25"
MS

Blood&Iron
05-15-2002, 07:58 AM
Originally posted by MonStar
Stats.

Here are my stats as of 5-15-2002. :cool::cool: Lower than I thought unfortunately..
Chest: 44"
Shoulders: 50"
Waist: 33.5"
Upper Arm: 16"
Forearm: 12.5"
Upper Thigh: 24"
Calf: 16.25"
MS

Damn, most of these are VERY close to mine. Pretty funny

MonStar
05-15-2002, 08:01 AM
Blood&Iron-
Hehe thats cool man, I am dissapointed in my measurements actually. I havnt been this small in a long long time. But I have been trying to lose fat for God knows how long. So what can I expect I guess. My chest dropped, which sucked. But my waist is alot smaller which is good. I used to be 38" when I weighed 240 lbs. :rolleyes::rolleyes: But overall my stats are just lower. I dont know at least this time I know I measured them all properly, cold, etc.

MS

MonStar
05-15-2002, 08:16 AM
(check out description of my diet by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205485#post205485), check out a description of my supplements by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205486#post205486), check out a description of my HST training by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205488#post205488), and finally check out view my cycle 1 rep maxes by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205490#post205490))


HST Cycle 1 | Microcycle 1 | Day 9
Wednesday, May 15, 2002


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

After Meal 4: 20 minutes treadmill; 3.5 MPH @ a 15% incline.
----------------------------------------------------------------
Diet. Isocaloric Day.
----------------------------------------------------------------
Meal 1: Myoplex Low-carb MRP + 1 cup 1% milk
(390 calories, 58g protein, 21g carbs, 9g fat)

Meal 2: 1 slice whole-wheat bread + 2 tbsp. peanut butter + 1 & 1/2 cups skim milk
(360 calories, 23g protein, 34g carbs, 17g fat)

Meal 3: 1 cup 1% milk + 2 servings protein
(390 calories, 61g protein, 22g carbs, 6g fat)

Meal 4: 1 bag peanuts
(280 calories, 12g protein, 11g carbs, 23g fat)

Meal 5: 2 slices whole-wheat bread + smoked ham + 3 slices low-fat cheese + 1 tbsp. tarter sauce + 1 & 1/2 cups skim milk
(440 calories, 38g protein, 41g carbs, 15g fat)

Meal 6: 2 cups skim milk
(160 calories, 16g protein, 24g carbs, 1g fat)
----------------------------------------------------------------
Diet Totals.
----------------------------------------------------------------
Total Calories: 2020
Total (g) Protein: 208g - 40%
Total (g) Carbs: 153g - 29%
Total (g) Fat: 71g - 31%

Lower in carbs today. But that really isnt a bad thing in my eyes on non-training days. On training days I feel like I really need my entire 33% of calories from carbs but on non-training days I dont think that it really matters too much.
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
Feel okay today I guess. Feel a tad flabby I guess. But to be honest my mood again sucked. I dont know what the f*ck my godd*mn problem was. I just overall felt moody and honestly unhappy. I mean I dont know what my problem is!! I am sure that my girlfriend is getting tired of dealing with it. It seems like our moods have just been clashing lately. I dont know Ill get over this pathetic crap, I hope. Life is too f*cking short to live it all unhappy etc. Damn I am increasing on some of my weights tomorrow past my HST 15RMs.. hehe going to be a b!tch workout holy f*ck. Felt very flabby before bed actually which is always sh!tty. Really pissing me off. I am getting sick of feeling fat. I can see my abs and theyre slowly getting better. So I shouldnt be feeling fat and f*cking soft. :mad::mad:
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Traps are a little sore, and so are my glutes.
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
9 hours sleep last night. :thumbup::thumbup: Thats what the f*ck I am talking about baby!! Need to get this kind of damn sleep all the time.
----------------------------------------------------------------
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

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: 6 mg. melatonin + 5g glutamine
----------------------------------------------------------------
Training.
----------------------------------------------------------------
Rest.
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
Didnt workout today.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Took in a good amout of water today. Maybe need more tomorrow.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Today, precardio, without shoes but with clothes, I weighed 197 lbs. Nice weight today!! Very happy with my weight. I was actually at 196 but I just rounded up because I couldnt believe it. I couldnt get over how light I was. It was around 8:30 PM too when I weighed myself. So it wasnt like it was first thing in the morning or something like that. Down around 2-3 lbs. from yesterday.. :eek::eek:
----------------------------------------------------------------

MarshallPenn
05-15-2002, 12:53 PM
Originally posted by MonStar
MarshallPenn-
I am not hitting failure at all bro. When I say that a set is "intense" or hurts or anything along those lines than I mean I got some hard contractions and everything like that. I dont mean that I am hitting or coming close to failure. On every single exercise yesterday I could have gotten another 5 reps I would say. Not a problem at all. I think that the 4th workout is supposed to be a little tough, while the 5th should be even harder, and the final 6th max workout should be all out balls to the wall. Maybe I am wrong. :):)

MS

Yeah, that is kind of wrong. By pre-calculating your maxes, you should get to the 6th day of each micro-cycle and find that you are capable of doing more than your prior max due to increased strength -- so the 6th day should not be balls to the wall at all. Haycock does not even recommend going to failure on the 6th workout (and that would be by means of extra reps - not increased load, which is what you are doing).

Blood&Iron
05-15-2002, 12:57 PM
Originally posted by MarshallPenn


Yeah, that is kind of wrong. By pre-calculating your maxes, you should get to the 6th day of each micro-cycle and find that you are capable of doing more than your prior max due to increased strength -- so the 6th day should not be balls to the wall at all. Haycock does not even recommend going to failure on the 6th workout (and that would be by means of extra reps - not increased load, which is what you are doing).
He says that it's unnecessary, but that it is okay if one chooses to go to failure. As with all of HST, there is not one 'correct' way to do things.

MonStar
05-15-2002, 01:02 PM
MarshallPenn-
Yeah I know man I read the entire HST article. I mean I know that youre not supposed to go to all out muscular failure. But concentrating and getting some good contractions and burns and all that isnt a problem I dont think. Well see how things go. Ill post my results after my first HST cycle.

Blood&Iron-
Exactly man this is kind of my opinion on this entire situation. I dont think that any aspect of HST is set in stone. I think its important obviously not to go to failure the first 3 workouts of each microcycle. And maybe not all out the 4th. But from what I have read the 5th workout should be very close to failure. Well see..

MS

MarshallPenn
05-15-2002, 01:10 PM
B&I - But the failure would come from extra reps -- not increased load! Fatigue and load are the key aspects to the whole equation. Applying too much of both in the early micro-cycles is a recipe for disaster which is what everyone has found who is in the second and third cycles.

Monstar - No aspect of HST is set in stone. You can work out one set of squats every 6 months and call it HST, it's just a bad application of the principles that Bryan lays out. That's an extreme example, but what you are doing strays very far from his recommendations (no precalculating of maxes, no deconditioning before starting, increasing load during the mini-cycles, and coming to close to failure -- which we all have found is HIGHLY counter-productive). So knowing your propensity to give up on routines very quickly, I think you should give this a fair shot by doing what works best.

You can easily lose strength and muscle mass on HST when done incorrectly. When done properly, the gains appear to be stellar. It's a fine line.

Blood&Iron
05-15-2002, 01:25 PM
Originally posted by MarshallPenn
B&I - But the failure would come from extra reps -- not increased load! Fatigue and load are the key aspects to the whole equation. Applying too much of both in the early micro-cycles is a recipe for disaster which is what everyone has found who is in the second and third cycles.

I would hardly call the 5th of 6 workouts 'early' in the micro-cycle. Additionally, there is nothing to preclude one from increasing load on the final workout of a microcycle. I don't know where you're coming up with these authoratative statements about what is and isn't productive while using HST. I have seen no such consensus from those employing it as their training protocol. There is quite a wide degree of variance in how people choose to apply its principles.



Monstar - No aspect of HST is set in stone. You can work out one set of squats every 6 months and call it HST, it's just a bad application of the principles that Bryan lays out.

No, it wouldn't be HST, because it would deviate fundamentally from one of the principles upon which HST is based--namely, proper frequency. Going to failure or not, or hitting one's established maxes on the 5th workout of a microcycle and exceeding them on the 6th do not clash with any of the principles which Bryan has laid out.

MarshallPenn
05-15-2002, 02:06 PM
B&I what is the deal with your tone?

I didn't call the 5th and 6th workout early in the micro-cycles. You want to show me where I did?

You haven't seen a consensus among the people who have tried using smaller increments with a progressive load? Go read throught the posts more carefully, most everyone was running into the same problem. The problem seems to come from working too close to failure at each workout.

Authoritative statements - where? I can find two I guess:

Fatigue and load are the key aspects to the whole equation. Applying too much of both in the early micro-cycles is a recipe for disaster which is what everyone has found who is in the second and third cycles.

and...

You can easily lose strength and muscle mass on HST when done incorrectly. When done properly, the gains appear to be stellar. It's a fine line.

Do you disagree with either?

I also expressed an opinion which comes from personal experience and from reading others results, as well as Bryan's recommendations. Where do your "authoritative statements" come from?

You also want to tell me where I said doing a set of squats every six months was HST, I said you can CALL it HST, but that was a bad application of HST principles.

I happen to think what Monstar is doing is bordering on a bad application of HST principles as well -- so the two are analogous. Using your logic, strategic deconditioning is one of the fundamental principles on which HST is based as well. Monstar skipped that, so is what he is doing "not HST" as well?

Not really sure why your jumping down my throat on this dude. Have I done something to offend you somewhere along the line?

Blood&Iron
05-15-2002, 02:29 PM
Originally posted by MarshallPenn
B&I what is the deal with your tone?

I didn't call the 5th and 6th workout early in the micro-cycles. You want to show me where I did?

You were implying that this is what Monstar was doing too much too early, and in his previous post he had stated:


I think its important obviously not to go to failure the first 3 workouts of each microcycle. And maybe not all out the 4th. But from what I have read the 5th workout should be very close to failure.

Perhaps I misinterpreted.



You haven't seen a consensus among the people who have tried using smaller increments with a progressive load? Go read throught the posts more carefully, most everyone was running into the same problem. The problem seems to come from working too close to failure at each workout.

My reference to a lack of consensus had more to do with the feeling that you were stating that there was one way to do HST, and that everybody agreed upon it. Again, perhaps misinterpretation on my part.




Authoritative statements - where? I can find two I guess:

Fatigue and load are the key aspects to the whole equation. Applying too much of both in the early micro-cycles is a recipe for disaster which is what everyone has found who is in the second and third cycles.

and...

You can easily lose strength and muscle mass on HST when done incorrectly. When done properly, the gains appear to be stellar. It's a fine line.

Do you disagree with either?

Yes, the 2nd one insofar as, as stated previously, to me you are taking HST and reducing it to one interpretation. Either do it 'this' way, or it won't work. I disagree.



I also expressed an opinion which comes from personal experience and from reading others results, as well as Bryan's recommendations. Where do your "authoritative statements" come from?

I do not think I made any authoratative statements unless you count me disputing yours. I did state that HST is open to interpretation, which is something Bryan himself has stated on numerous occasions. If there are others, feel free to point them out to me.



I happen to think what Monstar is doing is bordering on a bad application of HST principles as well -- so the two are analogous. Using your logic, strategic deconditioning is one of the fundamental principles on which HST is based as well. Monstar skipped that, so is what he is doing "not HST" as well?

I do think it was a mistake for him to not estabish maxes and to skip deconditioning. But it is done, and while I think it may compromise his results to a degree, I do not think it dooms him utterly to failure.



Not really sure why your jumping down my throat on this dude. Have I done something to offend you somewhere along the line?
Reread my response. I think you are implying something that is not present and getting unnecessarily bent out of shape. There is a bit of annoyance present in it, perhaps--though nothing to the degree that I think you are reading into it. But yes, I might as well come out into the open with this: most of your posts seem to me to be of the "No, that's wrong. I have the answers. Do this." variety, which is a tone for which I do not much care. I myself do this from time to time. As has been said many times before 'We dislike most in others, that which is most like ourselves.'

MarshallPenn
05-15-2002, 03:03 PM
I do think HST is open to interpretation (to a certain extent) and I hardly think that there is only one way to do it, because everyone has different degrees of exercise tolerance. I think you misunderstood my second statement if you think that I believe that only one application of HST yields any results. Surely though, there must be an optimum way for each person.

I was correct though in that you had a hidden agenda in your tone, and thanks for being honest about what was bothering you. I'll try to look out for that, but I have a hard time keeping quiet sometimes when people say things that are so contrary to everything that we know or understand about exercise and nutrition. Perhaps a bad habit, but it seems to be the purpose of the board. But, I hardly feel that I have all the answers, and readily admit when I don't, so I think you have taken some of my interactions with Monstar about diet (that's most often what I bust his balls about) out of context, it's meant in good nature and I hope/think he understands this. Other than that though, I am passionate about what I feel I do have "the answers" to, as most are on WBB. You have hit on one of the rather pesky sides of my personality, my brother would get a kick out of reading what you just wrote, b/c he feels the same way. At any rate, I apologize that I've been annoying you all this time, try to take what I write with a grain of salt -- it's not meant to come across the way it is sounding at times.

Blood&Iron
05-15-2002, 03:12 PM
Originally posted by MarshallPenn
You have hit on one of the rather pesky sides of my personality, my brother would get a kick out of reading what you just wrote, b/c he feels the same way. At any rate, I apologize that I've been annoying you all this time, try to take what I write with a grain of salt -- it's not meant to come across the way it is sounding at times.
My opinion of you just shot up immensely. No apology necessary; it was my problem, not yours. I, though, would like also to apologize for the tone of my post(s). Again, I have a bit of the same tendency when it comes to exercise, though it has lessened with time. A year or two ago I'm sure I absolutely intolerable(Luckily I wasn't posting anyting online.) I'm sure there are more than a few people on this board who think I'm an opinionated, know-it-all asshole. They're probably right. I do try to make my posts more along the lines of: 'Maybe you could give this a shot.' rather than 'Do this.' for this reason.

Anyways, no hard feelings.

MarshallPenn
05-15-2002, 03:29 PM
None at all. :)

MarshallPenn
05-15-2002, 03:34 PM
And B&I, thanks for the kind words.

Monstar - sorry to derail your journal once again! :) :)

MonStar
05-15-2002, 08:24 PM
MarshallPenn / Blood&Iron-
Hehe awesome discussion man! This is the kind of stuff that keeps my journal interesting. I really learn a lot reading you all posts about HST and diet and arguing with one another. Obviously its all in good nature, no hard feelings at all. Yeah I too do the same thing sometimes - come across as being an arrogant a*shole. For example when someone suggests training with extremely high volume and theyre a natural, I have a tendency to go nuts on them. But I feel like some people can benefit from a lot more volume than others.

Anyway great replies guys. Joyful reading. :cool::cool:

MS

MarshallPenn
05-15-2002, 08:59 PM
On the suject of high volume... I see a lot of "big" guys do high volume at my gym, but they are sooo weak relative to how big they look. I'm assuming that much of that size is sarcoplasmic hypertrophy, I'm just amazed at how big they get. Sometimes I want to say - hey buddy, you don't really have to do that 43rd set, just to be helpful - but it seems to be working for them, so I keep my mouth shut. I can't wait to get bigger and *leaner*, so that I actually feel like someone would take my advice if I gave it.

MonStar
05-15-2002, 09:04 PM
MarshallPenn-
It seems like it only takes a little size and a lot of definition to be able to give decent advice. I mean I always see people going up to the guys with the most definition, and a little size, rather than the huge guys, without the definition. Its really a shame haha because sometimes its just obvious that the bigger guys are just bulked up.

But yeah high-volume for some people works pretty well I think. But then again I think that they could also achieve awesome results with lowered volume. I mean my gains sky-rocketed once I lowered my volume. My strength especially.. :cool::cool:

MS

MonStar
05-15-2002, 09:28 PM
... Finally hit 2000 views. :):)

MS

MonStar
05-16-2002, 05:14 PM
(check out description of my diet by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205485#post205485), check out a description of my supplements by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205486#post205486), check out a description of my HST training by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205488#post205488), and finally check out view my cycle 1 rep maxes by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205490#post205490))


HST Cycle 1 | Microcycle 1 | Day 10
Thursday, May 16, 2002


Cardio.
----------------------------------------------------------------
Postworkout: 20 minutes treadmill; 3.5 MPH @ a 15% incline.
----------------------------------------------------------------
Diet. Refeed Day.
----------------------------------------------------------------
Meal 1: Myoplex Low-carb MRP + 1 & 1/2 cups skim milk
(390 calories, 62g protein, 27g carbs, 7g fat)

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

Meal 3: 1 cup Wheaties + 1/2 cup skim milk
(150 calories, 7g protein, 30g carbs, 1g fat)

Postworkout: 2 servings whey protein + 1/2 serving Cell-Tech
(420 calories, 44g protein, 55g carbs, 3g fat)

Refeed: Hehe lots of good food tonight!! All low-fat, of course. ;);) Decided to go with 2 low-fat refeeds a week. Refeeds always seem to have a good effect on my strength and all that. A real shock for my body. Anyway ate a few low-fat frozen dinners. Like Lean Cuisine pizza and Healthy Choice chicken fried rice. :p:p Tasty! Also had some fat-free Pringles and very low-fat cookies and pretzels. Also drank soda and skim milk - along with a lot of cereal and skim milk. Started right around 5:30 PM, ended around 8:30 PM. Actually going to try and make my entire low-fat refeed last around 3 hours. I cant imagine 3 hours of low-fat binging f*cking up my fat-loss TOO much. Maybe slow it down obviously. But not too much damage I dont think. Hehe snuck before bed and had some Healthy Choice ice-cream and a bowl of Lucky Charms and skim milk... :nod::nod: Hehe only lasted 3 hours of binging but I kept going back and grabbing more and more food. Hehe stupid me.
----------------------------------------------------------------
Diet Totals.
----------------------------------------------------------------
Total Calories: Very high!
Total (g) Protein: Very high!
Total (g) Carbs: Very high!
Total (g) Fat: Very high!
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
Feel pretty good today so far. Actually a little drowsy at first. Kept yawning I am not sure why. Looking forward to a good workout today. Refeed tonight was nice! Really enjoyed the soda and fat-free crap. Hehe just a way to keep my diet pliable enough to stick to.
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Glutes are a little sore still I guess. Trap are kind of aching, nothing really bad though.
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
7 hours sleep last night. Slept pretty well I guess. Hopefully Ill have an awesome workout today. Really going for some big time increases in weight. Nothing huge just going to end up with a little bit higher 15RMs.. :D:D
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
With Meal 1: multi-vitamin/mineral + 5g glutamine + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 1 Lipodryl

With Meal 2: 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

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

Before Refeed: 250 mg. ALA

Halfway Into Refeed: 250 mg. ALA

Before Bed: 6 mg. melatonin + 5g glutamine
----------------------------------------------------------------
Training.
----------------------------------------------------------------
Back Squats:

320 x 15

Totally awesome set of squats today!! Very intense, completely all out. Not to COMPLETE failure but damn I was close. Tough tough tough set. Really hammered my quads and hamstrings and glutes. Very good set. Going to go with 340 as my 15RM. If I can get that many reps.. I am just going to go and go and go until my legs give out. I dont care what the f*ck happens Saturday. I am going to rep it out until my legs just give out..

Lying Leg Curls:

140 x 15

Good set of leg curls today. Much harder than I had previously expected. Going to go with 150 on Saturday for my 15RM. Had some trouble getting my 15 reps today. Nothing like impossible but definitely was a damn struggle. Hopefully on Satuday my 15RM will be just at the right amount of weight.

Standing Smith-machine Calf Raises:

290 x 15

Nice set of calf raises today!! Really hit my calves very very hard. Looking forward to a 300 lbs. 15RM. 5 lbs. heavier than my estimated 15RM. Its all good though well see how that goes. I am just going to rep out until failure again. Well see how that goes. Hopefully Ill 15 reps - well see what happens though.

Flat Barbell Presses:

180 x 15

Actually a pretty easy set today. Expected some difficulty getting all 15 reps with 180. Went down to around 1-2" off my chest as usual. Not a bad set at all. Going to go with 190 on Saturday. I really would love to get 195 but I dont want to risk only getting 12-13 reps or something like that. Well see how what happens.

Wide-grip Underhand Chins:

-10 x 15

Good set of chins today! Nice and intense. Hard hard contractions in my back. Really arched my back hard and squeezed my lats all the way. Damn Saturday is going to be a b!tch on this exercise holy sh!t. Oh well Ill handle it. Hopefully Ill get 15 reps then without a problem. Going to be very very hard though thats all I know. Today was a good overall set which was good.

Dips:

+35 x 15

Nice set of dips today! Hit my chest very very hard. Really a little too close to failure I think but oh well. Going to go with +45 on Saturday for my 15RM and see how that goes. Probably going to be tough but oh well. Ill deal. Nice set of dips, good ROM, hit chest and tris hard.

Bentover Underhand Cambered-bar Rows:

190 x 15

Wow tough set of rows today! Hit my lats very very hard and also hit my traps pretty hard. Arched my back and just kept my form perfect. Rows were all completely perfect. Nice hard contractions in my lats. Squeezed my lats really hard. Good overall set I think. Going to go with 200 lbs. as my 15RM and see how that goes. Hopefully it wont be too bad. I think that Ill get it without a problem.

Seated Behind-neck Barbell Presses:

120 x 15

tuttuttuttut Haha practically hit failure here. Stupid move on my part. Obviously overestimated my strength. Probably only could have gotten 1 more rep. Dumb I guess but oh well theres obviously nothing that I can do now. Looking forward to Saturday's workout. Going to go with 125 lbs. for my 15RM. Thats going to be TOUGH though..

Rack Pulls:

305 x 15

Totally awesome set of of rack pulls today holy f*ck. Hammered my lower back, traps, hamstrings, and glutes all the way!! Great overall set. Very very intense - and also very close to failure. 315 for 15 as my 15RM is going to be what I go with. Thats going to be tough but I think Ill be able to handle it. Overall set Saturday should be tough as sh!t.

Standing Barbell Curls:

80 x 15

Hard set of BB curls today. Not completely to failure but pretty close I guess. Hit my biceps very very hard. Flexed my biceps hard throughout the entire set. Hit my biceps hard. Going to go with 85 for Saturday as my 15RM. Well see what happens with that weight. Hopefully Ill fail right around 15 reps. Good set today. Nice burn in my biceps.

Lying Cambered-bar Extensions:

105 x 15

Hard a*s set of skulls today. Hit my triceps very very hard. Flexed my triceps hard at the top of every single rep. Hard set to be honest - too hard. Pretty close to failure. Going to go with 110 for 15 on Saturday. Well see what happens. Nice form, good ROM and everything like that. Good overall set.

Standing Barbell Reverse Curls:

65 x 15

Very hard set of reverse curls today. Hammered the f*ck outta my brachioradialis. Hit my brachialis hard too. Kept my form and my ROM good. Everything was good with this set. Hard too. Close to failure but not all the way there. Going to go with 70 lbs. as my 15RM on this exercise.

Machine Crunches:

150 x 15

Great set of machine crunches today. Really tough set actually. Going to go with 155 lbs. as my 15RM. My set today was hard as f*ck. Squeezed my abs very hard with each rep. Very strong contractions in my abs. 15RM on Saturday is going to be a b!tch. Great overall set.
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
Workout today lasted 40 minutes. Pretty brief to be honest. Didnt really last long at all considering the weights and the number of exercises.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Good amount of water today, little thirsty to be honest. Need a little more tommorow.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Preworkout today, clothed and without shoes, I weighed 196.5 lbs. Obviously this really wont last long at all because of my refeed tonight. Ill probably end up weighing something like 200-202 lbs. tomorrow. :rolleyes::rolleyes:
----------------------------------------------------------------

MarshallPenn
05-16-2002, 05:46 PM
MS - 196! Holy majole. It seems like you're starting to lose weight pretty fast b/c of HST! You might want to seriously up your caloric intake a little so you don't lose any LM. About your squats, how deep are you taking those, and who the heck is spotting you when you hit failure?

Hit failure once doing squats -- my back is just beginning to forgive me from the 275lbs of weight crushing me into a pile on the floor. :) :)

MonStar
05-16-2002, 06:00 PM
MarshallPenn-
Yeah man today I was 196, but this probably wont last long. Tomorrow Ill be back to 200 lbs. Then the day after maybe 198 lbs. Hopefully eventually Ill get down to around 190 lbs. in a few weeks. Well see how that goes. Refed tonight so that is going to d!ck up my weight. But low-fat refeeding I dont seem to pack on too much weight like I usually do. Just a few lbs. of water weight.

With squats I go down to parallel. I set the pins in the power rack a notch below parallel and in case I fail Ill set the weight on the pins. You fell to the floor with 275 lbs. on your back? Holy f*ck man thats completely insane!! Never seen anything like that before. :eek::eek:

MS

MarshallPenn
05-16-2002, 06:06 PM
I wasn't squatting in the cage - I was on one of those angled racks where the bottom flat area is pretty low and I dropped it straight down on that and bent my back pretty good. I couldn't throw it behind me because there was someone standing there (not spotting me) and I would have probably severly injured the dude. I don't bother with the bars though still, b/c I squat so low I'd be stuck under there anyway.

Nice squat strength by the way.

MonStar
05-16-2002, 07:48 PM
MarshallPenn-
Really man? I dont like squatted below parallel. I feel like I dont get anything from it. I have tried squatting ass to the floor before and I hated it for some reason. I felt like it wasnt benefiting my lower body defelopment enough to stick with it.

Was checking out my 5RMs and I cant wait to see how I handle 420 for 5 reps at my last HST workout in my first HST cycle. Hehe 420 for 5, 415 or some sh!t on rack pulls for 5. I think Ill blow away 415 for 5 in rack pulls. But I dont know about squats. Hehe 420 is a lot of motherf*cking weight... :eek::eek:

... 135 lbs. skulls for 5 too!

MS

rookiebldr
05-16-2002, 08:11 PM
I agree with Marshall, awesome squat strength on the 15's!! Your skulls are :thumbup: too.

MonStar
05-16-2002, 08:14 PM
rookiebldr-
Thanks a lot man! Appreciate it big time bro seriously. Any kind of support is greatly appreciated. Anyway yeah my squat this Saturday is going to be tough as f*ck. I am going to all out with 340 and see if I can get 15. Hehe I got 370 for 10.5 a while back. So 340 for 15 should be possible.

It would be completely insane if I got 20 reps or something like that haha that would be totally nuts. Looking forward to my 10 and 5 rep weeks. Really looking forward to finally packing some weight onto the barbell!! Sick of these crappy poundages. Putting 170-180 on the bench etc. Getting really annoying. :rolleyes::rolleyes:

MS

MonStar
05-17-2002, 06:08 AM
(check out description of my diet by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205485#post205485), check out a description of my supplements by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205486#post205486), check out a description of my HST training by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205488#post205488), and finally check out view my cycle 1 rep maxes by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205490#post205490))


HST Cycle 1 | Microcycle 1 | Day 11
Friday, May 17, 2002


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

After Meal 1: 20 minutes treadmill; 3.5 MPH @ a 15% incline.
----------------------------------------------------------------
Diet. Isocaloric Day.
----------------------------------------------------------------
Meal 1: Cytoplex + 1 cup skim milk
(350 calories, 49g protein, 33g carbs, 3g fat)

Meal 2: 1 slice whole-wheat bread + 2 tbsp. peanut butter + 1 & 1/2 cups skim milk
(350 calories, 23g protein, 34g carbs, 17g fat)

Meal 3: 2 servings protein + 1 cup skim milk
(370 calories, 61g protein, 22g carbs, 4g fat)

Meal 4: 2 slices whole-wheat bread + 1 cup skim milk + turkey breast + 2 slices low-fat cheese + 1 tbsp. low-fat mayo
(390 calories, 26g protein, 35g carbs, 13g fat)

Meal 5: 2 cups skim milk + 1 oz. peanuts
(320 calories, 23g protein, 30g carbs, 14g fat)

Meal 6: 1 cup cottage cheese + 1/2 cup pineapple
(290 calories, 26g protein, 25g carbs, 10g fat)
----------------------------------------------------------------
Diet Totals.
----------------------------------------------------------------
Total Calories: 2070
Total (g) Protein: 208g - 40%
Total (g) Carbs: 179g - 34%
Total (g) Fat: 61g - 26%
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
Woke up today feeling pretty good. Not really fat like I was expecting to wake up. Always wake up feeling lean the morning after a refeed day and then throughout the day the fat blob feeling starts to set it. But for some reason a low-fat binge vs. a high-fat binge makes the world of difference. I guess obviously less calories. If I eat ice-cream thats 40g carbs, and 20g fat thats 340 calories vs. ice-cream thats 50g carbs, 2g fat which is 220 calories. Big difference. There are a # of benefits as to what a low-fat refeed is so much better than a high-fat one. I am going to research the science behind it because its pretty phenomenal. You wouldnt think that fat + sugar would be that much worse than regular sugar ya know? My appetite was pathetic today though. Really had to force feed myself which is very unusual for me.
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Traps are a little sore today. Quads are a tad sore along with chest and back. Hehe everything seems to be a LITTLE sore today nothing major. Serratus muscles and lats are actually aching a little more than I thought. :(:(
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
8.5 hours sleep last night. :thumbup::thumbup: Good amount of sleep which was really good I thought. Thats always a good thing. Woke up once because of my Mom yelling and screaming.
----------------------------------------------------------------
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

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: 6 mg. melatonin + 5g glutamine
----------------------------------------------------------------
Training.
----------------------------------------------------------------
Rest.
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
Didnt workout today.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Good amount of water today, need to keep it up. Maybe a little more throughout my cardio but oh well.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
I am expecting to weigh a lot today just because of my refeed last night. Probably going to weigh something like 200-201 lbs. I think. Today, precardio, without shoes but with clothes, I weighed 202.5 lbs. Pissed off a little because I was up 6 lbs. but I am almost 100% positive that it was mostly water weight. I didnt feel that fat. I should be back down around 200 tomorrow.
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Fart Barker
05-18-2002, 05:45 AM
How low do you go on squats?

MonStar
05-18-2002, 08:46 AM
Fart Barker-
Whatsup bro? On squats I go down to parallel. Right around 90 degrees for the most part. Maybe 1-2 reps I wont go down COMPLETELY to parallel but I usually make sure I do. I dont go a*s to the floor if thats what you mean. Hehe. :eek::eek:

MS

MonStar
05-18-2002, 08:51 AM
(check out description of my diet by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205485#post205485), check out a description of my supplements by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205486#post205486), check out a description of my HST training by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205488#post205488), and finally check out view my cycle 1 rep maxes by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205490#post205490))


HST Cycle 1 | Microcycle 1 | Day 12
Saturday, May 18, 2002


Cardio.
----------------------------------------------------------------
Postworkout: 20 minutes treadmill; 3.5 MPH @ a 15% incline.
----------------------------------------------------------------
Diet. Isocaloric Day.
----------------------------------------------------------------
Meal 1: Meso-tech MRP + 1 cup skim milk
(420 calories, 60g protein, 36g carbs, 4g fat)

Meal 2: 1 slice whole-wheat bread + 2 tbsp. peanut butter + 1 & 1/2 cups skim milk
(350 calories, 23g protein, 34g carbs, 17g fat)

Postworkout: 2 servings whey protein + 1/2 serving Cell-Tech
(420 calories, 44g protein, 55g carbs, 3g fat)

Meal 4: 2 slices whole-wheat bread + turkey breast + 2 slices low-fat cheese + 1 tbsp. low-fat mayo
(310 calories, 28g protein, 23g carbs, 12g fat)

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

Meal 6: 2 cups skim milk + 1 bag pistachios
(350 calories, 21g protein, 32g carbs, 17g fat)
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Diet Totals.
----------------------------------------------------------------
Total Calories: 2140
Total (g) Protein: 202g - 36%
Total (g) Carbs: 205g - 37%
Total (g) Fat: 63g - 27%
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
Feel pretty good today for the most part. Woke up and when I took a shower my abs looked leaner than usual. Not sure how thats possible but it made me feel good. Overall today I felt good though which is always a good thing.
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
My obliques were somehow really really sore today. I really dont understand that at all but they were.
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
8 hours sleep last night. :D:D Good amount of sleep. Should be well rested for todays 15RM workout. Looking forward to it big time!
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
With Meal 1: multi-vitamin/mineral + 5g glutamine + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 1 Lipodryl

With Meal 2: 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

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

Before Bed: 6 mg. melatonin + 5g glutamine
----------------------------------------------------------------
Training.
----------------------------------------------------------------
Back Squats:

340 x 15

Awesome set of squats today!! Holy sh!t totally all out and balls to the wall. Weight felt like a million pounds on my back. Really surprised that I got all 15 reps. Form and ROM was good considering how heavy the weight really was. Good set. Very intense, beat the f*ck outta my thighs and glutes. Actually up 10 lbs. from my estimated 15RM which is great.

Lying Leg Curls:

150 x 15

Hard a*s set of leg curls too. Really flexed my hamstrings all the way. Overall set was excellent. Good burn in my hamstrings. Failed at 15 reps without a doubt. Reps were a little fast but oh well nothing too big of a deal. Hard set. I am up 10 lbs. from my estimated 15RM which is good.

Standing Smith-machine Calf Raises:

300 x 15

Good set of calf raises too! Used a lot of weight and really pounded my calves 100%. Good stretch at the bottom of each rep and awesome contraction at the top of each rep. Great overall set. Probably going to experience some soreness tomorrow from this. Up 5 lbs. from my estimated 15RM.

Flat Barbell Presses:

195 x 15

:eek::eek: Wow really impressed myself with my strength here! Never guessed that I would have gotten 195 for 15. My estimated 15RM was something like 185 so I am 10 lbs. higher than that. Contracted my pecs hard with every rep. Went down to maybe 1-2" off my pecs. Awesome set.

Wide-grip Underhand Chins:

BW x 15

:thumbup::thumbup: Impressed with my strength here too! Really didnt expect to get 15 reps with chins for some reason. I guess I just underestimated my strength. Set was tough, but back contractions and all that were strong. ROM was pretty good too. Felt it a tad in my biceps. Good set here.

Dips:

+45 x 15

Awesome set of dips today. Up 20 lbs. from my estimated 15RM! Very impressive in my opinion. Didnt expect to get this kind of inrease throughout my microcycle. Anyway nice set! Hit my pecs hard going all out to failure. Murdered my chest and tris. Especially my pecs. Awesome set.

Bentover Underhand Cambered-bar Rows:

200 x 15

Woah hammered my f*cking lats here all the f*cking way. Arched my back and just started rowing. Got 15 reps which was awesome considernig how heavy the weight was. Up 5 lbs. from my estimated 15RM which may not be much but considering how high my estimate was it really is. Just achieving my 15RM on every exercise is a big accomplishment. :D:D

Seated Behind-neck Barbell Presses:

125 x 14.5 :redface::redface:

Wow a completely exausting set of BTN presses. Totally to failure today. My girlfriend had to lift the bar off my neck when I got to my 14.5th rep. Couldnt have gotten another 1/2 rep if my life had depended on it. But damn did I try! Pissed off that I got a solid 15 reps on every exercise except this but oh well. Nothing I can do now. Delts were KILLED from this set. A 1/2 rep away from my estimated 15RM. :mad::mad:

Rack Pulls:

315 x 15

Great set of rack pulls today. Hammered my lower back and my traps completely. Really good set. Grip was burnt out from this set, everything just seemed dead. I was out of breath after this set - aerobically I am a joke haha. Anyway killed my lower back and traps. Good hard set though. Hit my estimated 15RM.

Standing Barbell Curls:

85 x 15

Nice set of BB curls today. My form was good and ROM was perfect. Biceps contractions were strong and I failed at 15 without a doubt. Nice pump in my biceps from this set. Got some awesome contractions those last few reps. Anyway up 5 lbs. from my estimated 15RM which is nice.

Lying Cambered-bar Extensions:

110 x 15

Nice skullcrusher strength today I think. Hard a*s f*cking set though! Really struggled with those last few but damn did I have some great triceps contractions. Up 5 lbs. from my estimated 15RM which may not be much but my 15RM was high as hell I thought. Like I said before just achieving my 15RM was impressive on all of my exercises.

Standing Barbell Reverse Curls:

70 x 15

Nice set of reverse curls today. Hit my brachioradialis all the way and just finished off my arms. Form was great, ROM was good, set was all out. Failure without a doubt. Started to use a little body English the last rep or so. Elbows were flaring because my arms were so f*cking exausted. Up 5 lbs. from my estimate

Machine Crunches:

155 x 15

Great way to finish off my 1st HST microcycle. Good set of machine crunches here. Up 5 lbs. from my estimated 15RM which is cool. Really hit my abs hard - felt like a lot of weight that I was crunching with. Oh well overall set was good. Hard a*s contractions. Obliques were already sore.
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
Workout today lasted 60 minutes. Took a little bit longer only because so many of my exercises were so exausting.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Good amount of water today I guess, maybe a little more tomorrow.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Preworkout today, clothed and without shoes, I weighed 200.5 lbs. Good weight today I guess. Kinda dissapointed but oh well. Down from yesterday which is good. But tomorrow's refeed is probably going to f*ck everything up.
----------------------------------------------------------------

MonStar
05-20-2002, 07:07 AM
(check out description of my diet by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205485#post205485), check out a description of my supplements by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205486#post205486), check out a description of my HST training by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205488#post205488), and finally check out view my cycle 1 rep maxes by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205490#post205490))


HST Cycle 1 | Microcycle 1 | Day 13
Sunday, May 19, 2002


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

After Meal 2: 15 minutes treadmill; 4.0 MPH.

Didnt get to the gym so I didnt have a treadmill with an incline adjustment. :redface::redface:
----------------------------------------------------------------
Diet. Refeed Day.
----------------------------------------------------------------
Meal 1: Opti-pro MRP + 1 cup 2% milk
(390 calories, 48g protein, 32g carbs, 9g fat)

Meal 2: 1 bag pistachios
(190 calories, 5g protein, 8g carbs, 16g fat)

Meal 3: UltraProtein bar
(300 calories, 32g protein, 7g carbs, 5g fat)

Refeed: Started refeed late tonight actually. Right around 7:30 PM I started pigging out on low-fat foods. Ate lots of ice-pops haha something that I used to love when I was younger. Ate a few low-fat ice-cream sandwiches too which were definitely tasty. Ate lots of low-fat Pringles and pretzels and whatever I normally eat. Drank soda and skim milk and the usual. Everything kept pretty low-fat. Had some low-fat ice-cream. Some candy like Runts and all of that. Nothing too out of the ordinary. Everything was damn tasty though I have to admit!
----------------------------------------------------------------
Diet Totals.
----------------------------------------------------------------
Total Calories: High!
Total (g) Protein: High!
Total (g) Carbs: High!
Total (g) Fat: High!
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
Felt pretty good today I guess. I dont know. I mean I was sore from my last workout but other than that I felt good I think. Mood was good most of the day until later on at night. But I had reasons for getting in a bad mood so thats nothing new. Anyway overall I felt fine. Looking forward to starting my 10-rep microcycle. Overall I felt good about my results from my first microcycle. Glad that I finished it and didnt start some other program like a stupid immature f*ck. :rolleyes::rolleyes:
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Sore today woah!! Lower back and lats hard. Legs are a little sore along with calves. Obliques are hurting. Arms and chest are sore too along with middle traps.
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
6.5 hours sleep last night. tuttuttuttut Not enough at all! Need more f*cking sleep. And stop being such a pathetic f*cker.
----------------------------------------------------------------
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

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

Before Refeed: 250 mg. ALA

Halfway Through Refeed: 250 mg. ALA

Before Bed: 6 mg. melatonin + 5g glutamine
----------------------------------------------------------------
Training.
----------------------------------------------------------------
Rest.
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
Didnt workout today.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Pretty good amount of water today I guess. Lots of crap in refeed though.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Didnt get to the gym today so I didnt get to weigh-in unfortunately.
----------------------------------------------------------------

MonStar
05-20-2002, 07:12 AM
(check out description of my diet by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205485#post205485), check out a description of my supplements by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205486#post205486), check out a description of my HST training by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205488#post205488), and finally check out view my cycle 1 rep maxes by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205490#post205490))


HST Cycle 1 | Microcycle 1 | Day 14
Monday, May 20, 2002


1 & 1/2 Year Anniversary With Brittany.. :angel::angel:

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

After Meal 3: 20 minutes treadmill; 3.5 MPH @ a 15% incline.
----------------------------------------------------------------
Diet. Isocaloric Day.
----------------------------------------------------------------
Meal 1: Metrx MRP + 1 cup skim milk
(320 calories, 46g protein, 31g carbs, 3g fat)

Meal 2: 1 slice whole-wheat bread + 2 tbsp. peanut butter + 1 & 1/2 cups skim milk
(350 calories, 23g protein, 34g carbs, 17g fat)

Meal 3: 2 servings protein + 1 & 1/2 cups skim milk + 1 cup Wheaties
(520 calories, 68g protein, 52g carbs, 5g fat)

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

Meal 5: 1 slice whole-wheat bread + 2 tbsp. peanut butter + 2 cups skim milk
(390 calories, 27g protein, 40g carbs, 17g fat)

Meal 6: 1 cup skim milk + 1 tbsp. peanut butter
(170 calories, 12g protein, 16g carbs, 8g fat)
----------------------------------------------------------------
Diet Totals.
----------------------------------------------------------------
Total Calories: 2040
Total (g) Protein: 202g - 38%
Total (g) Carbs: 198g - 37%
Total (g) Fat: 60g - 25%
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
Feel okay today. Today was Brittany and I's year and a half anniversary. Feels like a lot longer than just a year and a half. It seems like we have been through so much together. Today was my last official day of highschool which is always a good thing. ;);) This Friday is my graduation practice and then June 1st I am done completely. Looking forward to summer. Was going to put my 15RMs in my signature but I decided not to. I dont want to crowd up my signature and also I will end up putting my 5RMs in my signature because I have a big feeling that theyre going to exceed every single one of my personal bests that are in there now.. When I showered this morning I actually looked pretty good definition wise considering last night was a big refeed. Abs were coming through nicely, definition in chest and arms looked pretty good. :D:D Just drank my Metrx Extreme Choclate MRP and damn that this is tasty! Reminded me of Carnation hot choclate. :p:p Mood f*cking SUCKED today!! Omg what the f*ck my anniversary was ruined. I was in the worst godd*mn mood ever all me and Brittany did was argue. :cry::cry:
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Pretty sore still today. Lats hurting, along with obliques and chest and traps.
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
7.5 hours sleep last night. Good amount of sleep but my stupid a*s Mom woke me up once. F*cking bullsh*t pisses me off so much. Also took a quick maybe 15-20 minute nap to help wake up.. :):)
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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

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 + Lipodryl

Before Bed: 6 mg. melatonin + 5g glutamine
----------------------------------------------------------------
Training.
----------------------------------------------------------------
Rest.
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
Didnt workout today.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Good amount of water today. Need to keep it up I think. Felt extra thirsty today for some reason. Maybe just because it was the day after a refeed day.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Today, precardio, without shoes but clothed, I weighed 198.5 lbs. which is actually good. I was definitely happy with my weight tonight only because I just refed last night. So that was good.
----------------------------------------------------------------

heathj
05-20-2002, 08:58 AM
Why did you do a 15 rep max of all those lifts?

MonStar
05-20-2002, 09:04 AM
heathj-
The first 2 weeks of HST is basically all 15 reps. I am not sure if you are familiar with HST, you can check out the HST article and the message board by clicking the link at the top of each of my journal entries. You start off each microcycle very light and increase every workout until your 6th workout where your maxing out at the desired # of reps. The first microcycle is 15, the second is 10, and the last is 5. :cool::cool:

MS

rookiebldr
05-20-2002, 10:34 AM
Originally posted by MonStar
... Abs were coming through nicely, definition in chest and arms looked pretty good. :D:D

It's about time your feeling good about your abs. :) :) Have you decided what to do for the summer?

MonStar
05-20-2002, 08:29 PM
rookiebldr-
Haha yeah man I am always thinking my abs are completely a joke etc. I mean seriously like I never think my abs even look OKAY so thats a really good thing in my eyes. Hope this diet works out for me because I love it! Refeeds are so much fun, and the diet itself isnt hard to stick to at all. Have I decided what to do for the summer? What do you mean? With the bathing suit situation? ;);)

MS

rookiebldr
05-20-2002, 10:43 PM
Yea, I guess it was little vague. Sometime ago, you posted a thread about you and Brittany planning on becoming travel agents or something like that for the summer. I noticed above that you were done school. That's all that was meant.

I trust Brittany likes the new suit. ;) ;)

MonStar
05-21-2002, 07:39 AM
rookiebldr-
Yeah I dont know whats going on with that actually. I would really love for us to become travel agents together but we arent sure if they have any openings or not. I do need to get a summer job though like NOW. Like seriously ASAP.

Yeah I think Brittany likes it. If she likes it than I can learn to like it - as long as I dont feel like a fat slob!

MS

MonStar
05-21-2002, 09:52 AM
... I just finished my first HST microcycle and I must say that HST does really spike up your metabolism. My stomach feels leaner than before and I am refeeding pretty frequently while following HST. Right around twice a week. Thursday and Sunday night I am refeeding like crazy on all low-fat foods. Didnt expect this diet to work all that well in terms of fat-loss and it has, so I am attributing most of my success to HST. :cool::cool:

MS

MonStar
05-21-2002, 11:45 AM
... Really looking forward to starting my 10s today. Hopefully this will really help some development start to occur. I like 10-rep sets a million times better than 15-rep sets anyway.

MS

MonStar
05-21-2002, 11:52 AM
(check out description of my diet by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205485#post205485), check out a description of my supplements by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205486#post205486), check out a description of my HST training by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205488#post205488), and finally check out view my cycle 1 rep maxes by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205490#post205490))


HST Cycle 1 | Microcycle 2 | Day 1
Tuesday, May 21, 2002


Cardio.
----------------------------------------------------------------
Postworkout: 20 minutes treadmill; 10 minutes walking 4.0 MPH @ a 12% incline + 10 minutes walking 3.5 MPH @ a 12% incline.
----------------------------------------------------------------
Diet. Isocaloric Day.
----------------------------------------------------------------
Meal 1: Metrx MRP + 1 cup skim milk
(320 calories, 46g protein, 31g carbs, 3g fat)

Meal 2: 1 bag peanuts
(340 calories, 14g protein, 16g carbs, 24g fat)

Meal 3: 4 cups skim milk + beef jerkey
(390 calories, 47g protein, 49g carbs, 3g fat)

Postworkout: 2 servings whey protein + 1/2 serving Cell-tech
(400 calories, 40g protein, 55g carbs, 3g fat)

Meal 5: Balance Gold bar
(210 calories, 15g protein, 22g carbs, 7g fat)

Meal 6: 1 slice whole-wheat bread + 2 tbsp. peanut butter + 1 cup skim milk
(310 calories, 19g protein, 28g carbs, 17g fat)
----------------------------------------------------------------
Diet Totals.
----------------------------------------------------------------
Total Calories: 2000
Total (g) Protein: 181g - 35%
Total (g) Carbs: 201g - 39%
Total (g) Fat: 57g - 26%
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
Today I feel good. Been thinking a lot about Brittany our future and how I cant wait for the next few years to happen. I guess I have to take things one day at a time but its hard not to think about us getting married and having a family etc. Mood was better today definitely felt good actually. Brittany and I made up from something stupid that happened. Anyway shes my baby, I love her to death.
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Feel good today. Not really sore at all.
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
8 hours sleep last night. :thumbup::thumbup: Really happy with how much sleep I got last night.
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
With Meal 1: multi-vitamin/mineral + 5g glutamine + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 1 Adrenalin

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 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

Before Bed: 6 mg. melatonin + 5g glutamine

Switched back over from Lipodryl to Adrenalin. Well see if I can notice any kind of a difference.
----------------------------------------------------------------
Training.
----------------------------------------------------------------
Back Squats:

295 x 10

Good set of squats today. Hit my lower body overall pretty hard. No where even close to failure. Like totally far from it. Going to go for 310 this Thursday. Well see how that goes. Probably going to be easy again. :):)

Lying Leg Curls:

120 x 10

Good set of lying let curls today. Pretty good focus and all that. Hit hamstrings hard. Nowhere even in the same ballpark as failure. Haha just a very easy set overall. Thinking today how the hell am I going to get bigger not even nearing failure? Crazy a*s sh!t.

Standing Smith-machine Calf Raises:

255 x 10

Good set of calf raises today. The only downside was that with only 10 reps I really dont feel it as much as 15. Hopefully this will be a shock to my calves but to me its just kind of annoying. I dont feel that burn in my lower legs that I am used to.

Flat Barbell Presses:

160 x 10

Good set of flat BB presses today. Again, nowhere near failure. A very easy set to be honest. Nice pec contractions though considering how light the weight was. Going to really go high I think for my 10RM. I got 195 for my 15RM, and my estimated 10RM is like 210 but I am sure that I will exceed that. I am hoping for something like 225. That would really be impressive in my eyes. :cool::cool:

Wide-grip Underhand Chins:

-30 x 10

Good hard set of chins. Not really hard, but hard back contractions. Not near failure at all. Basically just a concentration set in a way. Really focusing on feeling it a lot in my lats and everything like that. Going to hit up -20 on Thursday.

Dips:

+25 x 10

Nice set of dips. Really went down to the bottom of each rep and stretched the hell outta my pecs. Then at the top of each rep flexed my pecs very very hard. Good overall set. Really felt it in my inner pecs a lot. Deep aching. ;);) Hitting up +35 on Thursday.

Bentover Underhand Cambered-bar Rows:

170 x 10

This set of rows was great. Really hammered my lats bit time. F*cked them up well. Not near failure but some strong a*s contractions in my lats. Arched my back and really squeezed my scalpula together at the peak of every rep. Going to go for 180 this Thursday. Again that should be cake.

Seated Behind-neck Barbell Presses:

95 x 10

Good set of BTN presses today. Haha as I was doing my workout I was thinking about it and kind of laughing - I was doing 95 lbs. BTN presses and 95 lbs. skull crushers. People probably were thinking what the hell? Everyone in the gym seems to think I am crazy jumping from one exercise to the next. :D:D

Rack Pulls:

290 x 10

Good set of rack pulls today. Did them right around knee level as usual. Chalked up my hands and pulled away. Good set, left elbow bothering me a tad on this exercise. But nothing major at all. Anyway hit traps and lower back hard.

Standing Barbell Curls:

80 x 10

Nice set of BB curls today. Maybe need a little more focus though for Thursday's workout. Going to go for 85 on Thursday. Anyway kind of d!cking around during this set worrying more about getting the reps than focusing on contracting my biceps. Didnt workout today with Brittany and shes a big help because she counts me sets. :angel::angel:

Lying Cambered-bar Extensions:

95 x 10

Nice set of skulls today! Did each rep nice and slow and really felt it hard in my triceps. Good overall set. Going to go for 100 this Thursday. That too should be easy. I like sets nowhere near failure because it gives me a chance to feel out the exercise, almost like I am a beginner again, hehe.

Standing Barbell Reverse Curls:

50 x 10

Good slow set of reverse curls today. Concentrated hard on contracting my brachioradialis and my brachialis. Nice hard set. Going for 55 this Thursday. Haha nowhere close to failure holy f*ck. Really easy set.

Machine Crunches:

120 x 10

Good finishing set. Nice slow reps, good contractions in my abs. Really felt it during this set. My abs lately havnt looked bad at all considering that twice a week I am eating like a damn horse during my refeeds.
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Training Length.
----------------------------------------------------------------
Workout today lasted 45 minutes. Definitely would have been 35-40 minutes but these powerlifting guys were deadlifting in the power rack for like 45 minutes. Really getting on my nerves. Like 6 guys taking turns deadlifting.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Not enough!! tuttuttuttut Definitely need more tomorrow no doubt about it.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Preworkout today, clothed and without shoes, I weighed 198 lbs. Impressed myself because I had only waited like 30 minutes since I ate then weighed myself. Anyway hopefully Ill be around 196 by the time I refeed on Thursday.
----------------------------------------------------------------

AMP 33
05-21-2002, 04:45 PM
Mike do u recommend this routine?

MonStar
05-21-2002, 08:08 PM
AMP 33-
Do I recommend it, f*ck yeah man! You gotta be kidding me I love this mother f*cking program. HST is the sh!t seriously. My arms look great. Better then ever, my traps are really developing and my lats are growing insanely. My girlfriend keeps commenting on my calves. In all seriousness go for it man.

I think that HST is going to revolutionize bodybuilding. I am refeeding twice a week eating like a f*cking horse, still losing weight, abs still coming through nicely, everything is great. :thumbup::thumbup:

MS

CBates
05-21-2002, 08:11 PM
After doing a lot of reading about the HST and checking out yours and B&Is journal, I'm defiantly going to give HST a shot. I've been thinking about it for about 2 months now, but have decided I want to try it now. I'm not sure exactly when I'm going to start it, since I am getting great results with my routine right now, but I do plan on starting it within the next month.

MonStar
05-21-2002, 08:15 PM
CBates-
I assure you that you will not regret it bro. Check out the HST forums if you have not already and read up! In the next few days go to the gym and pick your 10-14 exercises that youre going to perform for the entire cycle, and find your 5RM, 10RM, and 15RM.

I am trying to decide if I should do the negatives or not! I am going to need to my girlfriend to help me out with them and use her guns. Haha. Shes tiny so itll be crazy.

MS

rookiebldr
05-21-2002, 08:19 PM
cBates and MonStar, if you keep talking this way about HST, I'm going to be tempted to change earlier than planned as well. ...oh no.... :cool: :cool:

CBates
05-21-2002, 08:26 PM
The negatives were the only thing that made it hard for me to decide if I wanted to give it a shot or not, since I either train at home or at a high school gym when nobody is there, I usually don't have a spotter, so I thought that I wouldn't be able to do the complete program without the negatives, then after doing some reading up on it, I've found out that the negatives isn't necessary to get maximum results, so now I'm pretty pumped about doing it. I'm hoping I can start it in about 2 weeks.

rookiebldr - I'd give it a shot too, pretty much everything I've read about it on here and other forums have all been positive.

rookiebldr
05-21-2002, 08:46 PM
CBates-
Yea, I just start a new routine but maybe I'll switch sooner. How are you deciding on which exercises to do? This is a full body routine now so are you going with 1 set per exercise and is there a prescribed muscle grouping to the routine, i.e. legs, back, chest, shoulders, arms then abs etc.

Since I'm not working out this week, I could always use this as my deconditioning week if I knew my RMs.

MarshallPenn
05-21-2002, 10:46 PM
You don't need a spotter to do negatives. You can do them isolaterally. Squats and deads would obviously be a problem, otherwise it's a piece of cake. I feel like I'm posting this in a lot of threads. :) :)

MonStar
05-22-2002, 12:57 AM
Originally posted by rookiebldr
cBates and MonStar, if you keep talking this way about HST, I'm going to be tempted to change earlier than planned as well. ...oh no.... :cool: :cool:

You should man I am telling you. Go for it, HST works great. I am loving it. The only thing that I really dont like that much is that I am only working out 3 times per week. I personally about used to something like 4 or maybe even 5. Preferably 4.


Originally posted by CBates
The negatives were the only thing that made it hard for me to decide if I wanted to give it a shot or not, since I either train at home or at a high school gym when nobody is there, I usually don't have a spotter, so I thought that I wouldn't be able to do the complete program without the negatives, then after doing some reading up on it, I've found out that the negatives isn't necessary to get maximum results, so now I'm pretty pumped about doing it. I'm hoping I can start it in about 2 weeks.

Yeah man I am the same way. I train alone always. Well I train with my girlfriend. But after speaking with a few people over on the HST forums I am actually going to go ahead and do the negatives. I am not going to do any estimates obviously. Because you really cant. I am just going to basically add to my weights from my 5RMs.


Originally posted by MarshallPenn
You don't need a spotter to do negatives. You can do them isolaterally. Squats and deads would obviously be a problem, otherwise it's a piece of cake. I feel like I'm posting this in a lot of threads. :) :)

Yeah well I am just going to keep all of my exercises. Get my girlfriend to help as much as she possibly can in the positive part of each lift. See how that goes. :cool::cool:

MS

MonStar
05-22-2002, 07:31 AM
(check out description of my diet by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205485#post205485), check out a description of my supplements by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205486#post205486), check out a description of my HST training by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205488#post205488), and finally check out view my cycle 1 rep maxes by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205490#post205490))


HST Cycle 1 | Microcycle 2 | Day 2
Wednesday, May 22, 2002


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

After Meal 4: 20 minutes treadmill; 3.5 MPH @ a 15% incline.
----------------------------------------------------------------
Diet. Refeed Day.
----------------------------------------------------------------
Meal 1: Myoplex MRP + 1 cup skim milk
(360 calories, 50g protein, 36g carbs, 3g fat)

Meal 2: 1 slice whole-wheat bread + 2 tbsp. peanut butter + 1 & 1/2 cups skim milk
(350 calories, 23g protein, 34g carbs, 17g fat)

Meal 3: 2 cups skim milk + 1 bag pistachios
(310 calories, 20g protein, 31g carbs, 14g fat)

Meal 4: 1 bag pumpkin seeds
(170 calories, 9g protein, 3g carbs, 14g fat)

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

Refeed: Actually tonight my refeed wasnt all that great. :(:( Basically I didnt start my refeed until 10:00 PM. I dont even know why the heck I did it today, it was supposed to be tomrrow. I had some pretty intense cravings that I went along with like a stupid a*shole. I dont know its not too big of a deal I dont think. I started around 10:00 but only refed from like 10:00 - 11:00 PM. Then I ran to the grocery store for a while and came back around like 1:00 AM and starting refeeding foreal. I ate for around an hour or something like that. So my overall refeed basically sucked. It really shouldnt effect my weight too much at all, if it does Ill be surprised. Oh well there's nothing that I can do now. Ate the usual stuff, low-fat frozen dinners like Healthy Choice pizza and ice-cream and sh!t. Ate some candy and stuff like that.
----------------------------------------------------------------
Diet Totals.
----------------------------------------------------------------
Total Calories: Pretty high!
Total (g) Protein: Pretty high!
Total (g) Carbs: Pretty high!
Total (g) Fat: Pretty high!
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
Felt pretty good today. I refed today instead of tomorrow for no real reason at all. I dont even know what the hell was the point of that. Really didnt do anything for me at all. I mean I ended up eating so f*cking late it was just ridiculous. Oh well theres nothing that I can do now. Its over. Just learn and move on I guess. Mood was pretty good today I think. Felt better today than I did yesterday. :):)
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Pain/Soreness.
----------------------------------------------------------------
Upper/middle back was very very sore. Not really sure why or what even caused it. Could have been the rows or maybe even the rack pulls. I dont know.
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
6 hours sleep last night. tuttuttuttut My stupid b!tch Mom woke me up a few times too. What the f*ck why doesnt she listen when I tell her NOT to wake me up!?
----------------------------------------------------------------
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

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 + Adrenalin

With Refeed: 500 mg. ALA

Before Bed: 6 mg. melatonin + 5g glutamine
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Training.
----------------------------------------------------------------
Rest.
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
Didnt workout today.
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Water.
----------------------------------------------------------------
Pretty good amount today I guess, still need more.
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Weight.
----------------------------------------------------------------
Today, precardio, without shoes but clothed, I weighed 195.5 lbs. :eek::eek: This really surprised me big time. I definitely didnt expect to be this light I must have been low on water or something because thats a big decrease for me..
----------------------------------------------------------------

MonStar
05-22-2002, 10:24 AM
... Finally hit 3000 views. :cool::cool:

MS

MarshallPenn
05-22-2002, 11:19 AM
MS - If you want to follow HST to the letter of the law, you actually can squeeze a 4th workout in each week. 1 every 36 hours. The "predertmined" negative weight is supposed to be your 2RM, so you could figure it out, on your first day of negatives, just do concentric. Pick a weight you think you could do 2 with and try 1 rep. If you know from that 1 rep that you only have one more in you, you've got your weight! Then do 4 more negs with that weight.

MonStar
05-23-2002, 11:05 AM
Originally posted by MarshallPenn
MS - If you want to follow HST to the letter of the law, you actually can squeeze a 4th workout in each week. 1 every 36 hours. The "predertmined" negative weight is supposed to be your 2RM, so you could figure it out, on your first day of negatives, just do concentric. Pick a weight you think you could do 2 with and try 1 rep. If you know from that 1 rep that you only have one more in you, you've got your weight! Then do 4 more negs with that weight.

Yeah I did that bro. I put all of my estimated 2RMs as my -5RM in page 1 of this journal. I was going to try working out every 36 hours but I prefer knowing which days exactly that I get to workout and everything like that. I dont know just preference I guess. Yeah thanks for the tip about the negative. Seems like its going to be tough! You still gradually progress 5-20 lbs. every workout even when youre doing the negatives right?

MS

MonStar
05-23-2002, 11:13 AM
(check out description of my diet by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205485#post205485), check out a description of my supplements by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205486#post205486), check out a description of my HST training by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205488#post205488), and finally check out view my cycle 1 rep maxes by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205490#post205490))


HST Cycle 1 | Microcycle 2 | Day 3
Tuesday, May 23, 2002


Cardio.
----------------------------------------------------------------
None.
----------------------------------------------------------------
Diet. CHEAT Day!
----------------------------------------------------------------
Meal 1: Myoplex Low-carb MRP + 1 cup skim milk
(370 calories, 58g protein, 21g carbs, 7g fat)

Meal 2: 1 bag peanuts
(290 calories, 14g protein, 11g carbs, 21g fat)

CHEATED! Right around 6:00 PM tonight. Stupid stupid stupid move on my part. What a f*cking pathetic, ill-disciplined sack of sh!t. I cant believe I did that dumb sh!t. Took a f*cking day off from the gym alltogether. Really pissed myself off doing it. Since I woke up my motivation sucked. I completely whole-heartedly blame it on, (1) the amount of sleep I had, and (2) the quality of sleep. Whenever I get a pathetic amount of sleep I always have sh!tty motivation etc. This will be a ONE time thing. Maybe once per f*cking HST cycle. :redface::redface:
----------------------------------------------------------------
Diet Totals.
----------------------------------------------------------------
Total Calories: Too f*cking high!
Total (g) Protein: Too f*cking high!
Total (g) Carbs: Too f*cking high!
Total (g) Fat: Too f*cking high!
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
Feel pretty good today considering how sh!tty my sleep was last night. F*cking bullsh!t like that pisses me off so f*cking much. Godd*mnit. Cheated on my diet tonight like a fat piece of sh!t. Very very dissapointed in myself. Couldnt believe that I did that dumb sh!t. Skipped the motherf*cking gym and everything.
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Little sore still I guess. Nothing too bad. Feel good actually.
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
4 hours + 3.5 hours sleep last night. tuttuttuttut Totally pathetic. Didnt end up going to bed until around 5:00 AM. F*cking stupid as sh!t. Anyway stupid a*s b!tch wh*re Mom woke me up a few times. What a godd*mn b!tch I cant stand her. She never listens.
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
With Meal 1: multi-vitamin/mineral + 5g glutamine + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 1 Adrenalin

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 Adrenalin

Before Bed: 6 mg. melatonin + 5g glutamine
----------------------------------------------------------------
Training.
----------------------------------------------------------------
Supposed to workout today, but I didnt. Totally ridiculous bullsh!t if you ask me. Very very very very dissapointed myself. Cheated on my diet and skipped the motherf*cking gym. :mad::mad:

Actually this f*cked up my week totally. Instead of normally doing Tuesday, Thursday, and Saturday - I am going to workout Tuesday which I already did, Friday and Sunday. Then again on Tuesday. Stupid a*s me. :rolleyes::rolleyes:
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
Didnt workout.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Not enough!
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Didnt go to the gym today, skipped it like a f*cking a*shole. Cant even start to imagine how much I f*cking weight right now. Probably 200 - 205 lbs. Full of water, and gained a little fat too I guarantee it. Right when I was starting to lean up a lot. GODD*MNIT!
----------------------------------------------------------------

MarshallPenn
05-23-2002, 11:22 AM
MS - For the negatives you stay the same weight the whole time. Unless all of a sudden you find you can do 3 or 4 concentric lifts with the weight, you raise it a little - like 5lbs. Same thing for an excersise that you are doing concentrics with during the negative cycle - stay at you 5RM unless you can do 7 or 8 reps.

MonStar
05-23-2002, 11:48 AM
MarshallPenn-
Are you sure about that? I thought I read in Bryans original HST article that you inrease 5-20 lbs. every single microcycle. So I guess I would just go with my estimated 2RM (-5RM) for the entire 2 weeks? That just seems a little odd to me thats all. What is the reason for not progressively overloadnig etc.?

MS

MarshallPenn
05-23-2002, 12:20 PM
Of course I'm sure about that. Just go re-read it if you like. :)

MonStar
05-23-2002, 01:18 PM
MarshallPenn-
My fault man I didnt mean to doubt you I just never read about the negatives and it kinda sounded funny that you wouldnt make any increments at all ya know? My bad, no offense. :):)

MS

MarshallPenn
05-23-2002, 01:27 PM
Offense? None taken at all. Don't worry about it. There is no incrementing in the last microcyle (unless the weight gets too easy) even if you keep doing concentrics. You might find that 2 weeks is a little long - I did one week my first cycle, and am going to try for two (I start Friday) on this one, but you get beat up pretty fast.

MonStar
05-23-2002, 08:36 PM
Originally posted by MarshallPenn
You might find that 2 weeks is a little long - I did one week my first cycle, and am going to try for two (I start Friday) on this one, but you get beat up pretty fast.

Yeah I was thinking about this earlier. Two weeks of negatives is going to be a B!TCH on my body even if I take a week off of working out after that.

MS

Blood&Iron
05-23-2002, 08:47 PM
Originally posted by MarshallPenn

You might find that 2 weeks is a little long - I did one week my first cycle, and am going to try for two (I start Friday) on this one, but you get beat up pretty fast.

I dunno, I didn't have any problems. But then I'm using a f*ck of a lot less weight, so that's probably a pretty big factor. Perhaps the difference in our approach to the negatives might also have an effect. And, believe it or not, the HMB probably helped too.

MonStar
05-23-2002, 08:50 PM
Originally posted by Blood&Iron

I dunno, I didn't have any problems. But then I'm using a f*ck of a lot less weight, so that's probably a pretty big factor. Perhaps the difference in our approach to the negatives might also have an effect. And, believe it or not, the HMB probably helped too.

I believe that HMB helped. I never had any big problems with the supplement. It seems to help your body fight overtraining. Back when I used to train 20+ sets per bodypart I seemed to make okay gains taking like 2-4g of HMB per day. Anyway yeah I am probably going to use my estimated 2RM for every workout for the 2 weeks of negatives.

MS

MarshallPenn
05-23-2002, 08:52 PM
I saw your comments at Bryan's site. Monstar might want to try that method as well, my 5RM and 2RM are very close - almost all my excercises are DB's. I don't think i could ever increment without dropping back in weight first and there doesn't seem to be much point in that. Then again, I might make it the 2 weeks. All in all though, I feel pretty good starting the negatives whereas in my first cycle I was somewhat shagged at the end of the 5's.

MonStar
05-23-2002, 08:56 PM
Originally posted by MarshallPenn
I saw your comments at Bryan's site. Monstar might want to try that method as well, my 5RM and 2RM are very close - almost all my excercises are DB's. I don't think i could ever increment without dropping back in weight first and there doesn't seem to be much point in that. Then again, I might make it the 2 weeks. All in all though, I feel pretty good starting the negatives whereas in my first cycle I was somewhat shagged at the end of the 5's.

Yeah I am kind of confused now. I just checkout out B&I's post over on the HST forums. Now I seem to really be losing my mind haha. My 5RM and my 2RM dont seem to be too close. But personally that makes sense to me, how not increasing for 2 weeks straight doesnt make much sense.

If I took all of my 5RMs and just added like I normally do to them that might be an excellent idea. I mean one of the key aspects of HST is gradual progression. For example if I squat 420 for 5 as my 5RM and then do 425 for -5, this would be (1) adding more weight, and (2) overloading my muscles every workout.

MS

MarshallPenn
05-23-2002, 08:57 PM
Actually, the only thing that's hard for me about HST is that I'm getting more addicted to heavy weights than I used to be. I hate letting go of the strength right when it starts getting good.

MonStar
05-23-2002, 08:59 PM
Originally posted by MarshallPenn
Actually, the only thing that's hard for me about HST is that I'm getting more addicted to heavy weights than I used to be. I hate letting go of the strength right when it starts getting good.

Totally agreed Marshall. I completely agree. Right when I was getting into some decent poundages the last day of my 15s, they drop all over again when I start my 10s. Kind of frustrating. Oh well I cant get over it.

I cant f*cking believe that I skipped the gym today, and cheated on my diet! Such a pathetic f*ck. :rolleyes::rolleyes:

MS

Blood&Iron
05-23-2002, 09:13 PM
Originally posted by MarshallPenn
Actually, the only thing that's hard for me about HST is that I'm getting more addicted to heavy weights than I used to be. I hate letting go of the strength right when it starts getting good.
That's the one good thing about not caring (much) about the weight you put up. For me, all that matters is if I look better. Superficial. But hey, it means I've got not problems going back to piddly(er) weights.

MonStar
05-23-2002, 09:15 PM
Originally posted by Blood&Iron

That's the one good thing about not caring (much) about the weight you put up. For me, all that matters is if I look better. Superficial. But hey, it means I've got not problems going back to piddly(er) weights.

I workout because its so much fun for me, and because of how it looks. But also for strength big time. I dont know I train for all the aspects of it.

Anyway B&I what do you think I should do about the negatives? Go ahead and keep increasing the weights from my 5RM or should I use my estimated 2RM and keep the same weight the entire 2 weeks?

MS

MonStar
05-24-2002, 05:16 AM
(check out description of my diet by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205485#post205485), check out a description of my supplements by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205486#post205486), check out a description of my HST training by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205488#post205488), and finally check out view my cycle 1 rep maxes by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205490#post205490))


HST Cycle 1 | Microcycle 2 | Day 4
Friday, May 24, 2002


Cardio.
----------------------------------------------------------------
Postworkout: 20 minutes stationery bike; level 6.
----------------------------------------------------------------
Diet. Isocaloric Day.
----------------------------------------------------------------
Meal 1: Metrx MRP + 1 cup skim milk
(320 calories, 46g protein, 31g carbs, 3g fat)

Meal 2: 1 bag peanuts
(290 calories, 14g protein, 13g carbs, 21g fat)

Meal 3: 1 slice whole-wheat bread + 2 tbsp. peanut butter + 1 & 1/2 cups skim milk
(350 calories, 23g protein, 34g carbs, 17g fat)

Meal 4: 1 slice whole-wheat bread + 2 slices fat-free cheese + 1 cup skim milk
(180 calories, 21g protein, 25g fat, 1g fat)

Postworkout: 2 servings whey protein + 1/2 servings Cell-Tech
(420 calories, 44g protein, 55g carbs, 3g fat)

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

Meal 6: 2 cups skim milk
(160 calories, 16g protein, 24g carbs, 1g fat)
----------------------------------------------------------------
Diet Totals.
----------------------------------------------------------------
Total Calories: 2010
Total (g) Protein: 190g - 36%
Total (g) Carbs: 207g - 40%
Total (g) Fat: 56g - 24%
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
I cant believe how f*cking stupid that was yesterday! I have two motherf*cking refeed days per week so I DO NOT cheat on my diet. Its not f*cking hard I cant believe myself. Its really sickening to be honest. I am so dissapointed in myself. :(:( This kind of immature, completely non-disciplined bullsh!t will NOT be happening again. Its time I get in control of what happens in my motherf*cking life. It is really sickening how fat I feel today. I feel like the biggest blob ever. Really am sick of feeling fat. After refeeds I rarely felt fat. Feel so motherf*cking fat today. Jesus.
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Feel FAT today, not sore at all. Feel so f*cking fat.
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
7 hours sleep last night. Good amount of sleep I guess. My motherf*cking wh*re of a mother woke me up, AGAIN. I am so sick of that b!tch.
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
With Meal 1: multi-vitamin/mineral + 5g glutamine + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 1 Adrenalin

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 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

Before Bed: 6 mg. melatonin + 5g glutamine
----------------------------------------------------------------
Training.
----------------------------------------------------------------
Back Squats:

310 x 10

Nice hard set of squats to start off my workout. Ended up working out a little bit longer than usual but not too big of a deal. Weight seemed pretty heavy here on squats. Felt like a ton on my back. Repped out the weight easy though didnt come near failure. Looking forward to seeing if I achieve my 10RM. Going to be a b!tch thats for sure.

Lying Leg Curls:

130 x 10

Good hard set of leg curls today. Hit my hamstrings very very hard. Squeezed my hamstrings hard and really got some good contractions. Didnt take much rest between squats and leg curls at all which I dont really know if it was a good or bad thing. Well see. On Sunday I am going to go for 140 and see how that goes. Hopefully it will start to get a little more difficult.

Standing Smith-machine Calf Raises:

270 x 10

Pretty good set of calf raises today. Hit my calves pretty hard. Like I said before only 10 reps is really not producing as much of a burn as the 15 rep sets. Hopefully Ill achieve my 10RM with this exercise too. Exercises felt a tad heavy actually for only being my 2nd workout of my 2nd microcycle.

Flat Barbell Presses:

170 x 10

Really easy set of bench presses today. Actually a lot easier than my other exercises. Seemed to be a little too easy actually. Thinking about maybe increasing 15 lbs. for Sunday. 185 seems like a good idea. Well see how that goes. I am thinking that it too will be easy. Flexed my pecs hard throughout the set though which was good.

Wide-grip Underhand Chins:

-20 x 10

Nice set of chins today. Really hammered my lats hard today. Arched my back and squeezed my lats hard at the top of every single rep. Really good set of chins. Little hard but oh well. Going to go for -10 for Sunday. Well see how I handle that. Amazing how much of a difference is between my dip and chin strength.

Dips:

+35 x 10

Pretty hard set of dips today. Maybe a tad too hard for this early in my microcycle. Flexed my pecs hard at the top and really stretched them out well at the bottom of the movement. Going to go for +45 for Sunday. Well see what happens with that. Really hit my pecs and triceps hard.

Bentover Underhand Cambered-bar Rows:

180 x 10

Awesome set of bentover rows today. Squeezed my lats very very hard at the top of every single rep. Going to try and hit up 190 lbs. on Sunday. Jeez thats really going to be a b!tch holy f*ck. Hehe this exercise seems to get harder and harder. Hit my lats VERY hard.

Seated Behind-neck Barbell Presses:

105 x 10

Easy set of BTN presses today. Nice ROM and good delt contractions. Really just an overall easy set in my opinion. Hit my delts and middle traps hard. Repped out 10 without any difficulty at all. Not really sure what made this exercise so damn easy! Expected it to be a little harder than this.

Rack Pulls:

305 x 10

Pretty easy set of rack pulls today! Again I expected a little difficulty and really didnt get any at all. Actually quite surprising. Anyway my left elbow hurts a little bit. I guess just from all of the pulling on my joints. Hopefully that wont worsen any. I hope not at least. Traps were murdered after this. :cool::cool:

Standing Barbell Curls:

85 x 10

Pretty good set of BB curls today. Not too hard or too easy. Squeezed my biceps hard at the top and throughout each rep. Slowed the negative down and really contracted my biceps very hard. Form and ROM was good, overall set was good. Everything seems right on track.

Lying Cambered-bar Extensions:

100 x 10

Good set of skulls today. Woah hit my triceps very hard. Weight seems right about right. Not too easy or too hard at this point. Slowed the negative and really hammered my triceps all the way. Squeezed my triceps at the top of every single rep. Sunday I am going to go for 105.

Standing Barbell Reverse Curls:

55 x 10

Nice hard set of reverse curls. Slowed the negative and really really felt it hard in my brachialis and my brachioradialis. Definition in forearms looked sharp. Anyway weight seems right about right. Going to go for 60 lbs. on Sunday and see how I handle that - I think Ill be fine for 10.

Machine Crunches:

130 x 10

Good way to finish off my HST workout. Hit my abs hard. Nice slow reps - good hard contractions in my abs. Overall set was excellent. Really seemed to exaust my abs from this set. Going for 140 on Sunday, that should be fine. Good set.
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
Workout today lasted 30 minutes. Gym was closing so damn did I fly through this motherf*cking workout!
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Pretty good amount today, maybe need more tomorrow.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Dreading how much my fat a*s is going to weigh today. I guarantee its just a sickening amount. I still cant believe I cheated what the f*ck got into me!? :rolleyes::rolleyes: Preworkout today, clothed and without shoes, I weighed 200.5 lbs. Actually not THAT dissapointed in my weight today. Usually I would be but considering how fat I felt etc. not too bad.
----------------------------------------------------------------

MarshallPenn
05-24-2002, 06:26 AM
MS - It's only food. Not a big deal. You're going to have an aneurysm or something if you get so worked up. I can't decide which was more painful, reading you beating yourself up, or watching celebrity boxing on Fox. Anyway, how is it that yesterday you had only had 2 meals by 6pm?

B&I - I don't have the psychological issues with the light weights that some have - I actually like the light weights. I just am not a fan of adding only 5-10lbs to a lift over an 8 week period. I'm going to try for greater strength gains next cycle my starting off easier. Like I did my first cycle with the huge strength gains. But, unlike you, I have lost the "all looks" attitude I once had. Maybe it will come back - I'm too old to be putting up this heavy stuff ;-)

MarshallPenn
05-24-2002, 06:32 AM
MS - Also, the problem with you increasing the weights each workout STARTING at your 5RM, is that you are going to blow past your 2RM and get into some heavy ass weight I think.

Blood&Iron
05-24-2002, 08:12 AM
Originally posted by MarshallPenn

B&I - I don't have the psychological issues with the light weights that some have - I actually like the light weights. I just am not a fan of adding only 5-10lbs to a lift over an 8 week period. I'm going to try for greater strength gains next cycle my starting off easier. Like I did my first cycle with the huge strength gains. But, unlike you, I have lost the "all looks" attitude I once had. Maybe it will come back - I'm too old to be putting up this heavy stuff ;-)
I find it a somewhat cyclical thing with myself. I got into lifting to look better. I was immediately drawn in by the HIT guys who don't really make any differentiation between training for size and strength, so it seemed all of a piece to me. I was training; both size and strength would come(I still feel like that to a certain extent.) When I started doing SuperSlow I think that's sorta what broke me of any ego regarding lifts. Granted, there is certainly a part of me that would LOVE to put 400lbs up on the bench(Hell, even the squat) But if given the choice--and I'm paraphrasing another WBB member here--I'd much rather look like I could bench 400 and not be able to, than be able to and not look like I could.

MarshallPenn
05-24-2002, 09:20 PM
Monstar - Where are you dude? Your journal keeps finding the bottom of the page. Let me bring it back for you!

rookiebldr
05-24-2002, 09:31 PM
He must be around her somewhere, his workout journal was just updated at 11:24. Good workout Monstar :thumbup:

MonStar
05-24-2002, 09:32 PM
Originally posted by MarshallPenn
MS - It's only food. Not a big deal. You're going to have an aneurysm or something if you get so worked up. I can't decide which was more painful, reading you beating yourself up, or watching celebrity boxing on Fox. Anyway, how is it that yesterday you had only had 2 meals by 6pm?

I dont know man. I know that its only food I dont know what my problem is with it. Somehow I always seem to make the biggest deal out of fit. I know that I beat myself up over stuff like that but I always feel SO FAT afterwards. Lately my damn motivation has really really been lacking.


Originally posted by MarshallPenn
MS - Also, the problem with you increasing the weights each workout STARTING at your 5RM, is that you are going to blow past your 2RM and get into some heavy ass weight I think.

Yeah well see what happens with that. Its going to be tough increasing past my 5RM. Because all of my 5RMs are some DAMN a*s heavy poundages holy f*ck. :eek::eek: Doing negatives with dips and chins though will be real easy obviously. Well see how things go. What purpose do negatives serve? Strength? Size?


Originally posted by Blood&Iron
Granted, there is certainly a part of me that would LOVE to put 400lbs up on the bench(Hell, even the squat) But if given the choice--and I'm paraphrasing another WBB member here--I'd much rather look like I could bench 400 and not be able to, than be able to and not look like I could.

Totally agreed B&I. I personally want both strength and size. But bench 300+ lbs. and being a skinny b!tch is completely unimpressive to me. Having a ton of size, and putting up a ton of weight however, is VERY impressive. Kind of the look that I am going for. Size and strength - with some cuts. ;);)

MS

MonStar
05-24-2002, 09:33 PM
Originally posted by MarshallPenn
Monstar - Where are you dude? Your journal keeps finding the bottom of the page. Let me bring it back for you!

Hehe I was just updating my journal. Worked out late tonight!


Originally posted by rookiebldr
He must be around her somewhere, his workout journal was just updated at 11:24. Good workout Monstar :thumbup:

Yeah haha thanks man. Workout today went well. Bench was a joke!! Repped out like so pathetically I could barely feel it in my pecs. Going for 185 on Sunday. :):)

MS

rookiebldr
05-24-2002, 09:34 PM
Monstar,
If you increase your bench by 15lbs on Sunday, won't that throw your RM for 10's out?

MonStar
05-24-2002, 09:36 PM
Originally posted by rookiebldr
Monstar,
If you increase your bench by 15lbs on Sunday, won't that throw your RM for 10's out?

Basically it will increase my 10RM for bench. I know it sounds crazy but in bench I increase 10 lbs. to my 10RM. For example my estimated 10RM for bench is 210 lbs. I personally think that I could get 10 reps with 210 without a problem at all. If I slowly increase say 15 lbs. instead of 10 my 10RM will end up around 215-225 lbs. which is probably where its at. :D:D

MS

rookiebldr
05-24-2002, 09:38 PM
I think I'm still missing this. Did you test your 10 RM for bench at 210 or did you use some calculation for it and thus have come up with a low estimate?

MonStar
05-26-2002, 12:50 AM
Originally posted by rookiebldr
I think I'm still missing this. Did you test your 10 RM for bench at 210 or did you use some calculation for it and thus have come up with a low estimate?

All of my RMs were based on a simple formula. You can check it out in page 1 of my journal. I have the formula in there. Actually seems to be a pretty good formula. :):)

MS

MonStar
05-26-2002, 12:55 AM
(check out description of my diet by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205485#post205485), check out a description of my supplements by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205486#post205486), check out a description of my HST training by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205488#post205488), and finally check out view my cycle 1 rep maxes by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205490#post205490))


HST Cycle 1 | Microcycle 2 | Day 5
Saturday, May 25, 2002


Overall Comments.
----------------------------------------------------------------
Jeez. There is NOTHING TO POST about today. I CHEATED on my motherf*cking diet today. Started first thing in the morning. Holy godd*mn motherf*cking sh!t I am so dissapointed in myself.

I felt like I tried hard not to fall for the temptation to take a day off since my Grandpa was here from Virginia. He made this key lime pie that was out of this world holy f*ck I basically ate an entire pie myself. Really sickening.

Didnt do ANY cardio today at all. Stuffed literally all damn day long. No supplements no nothing. This is enough. No more bullsh!t and no more games. I am tired of it. Seriously I really am very very sick of this crap.

Tomorrow is May 26, 2002. I WILL NOT I swear to God I will not cheat again until at least mid-June. If I do then I will go terribly f*cking insane. I cannot allow my temptations etc. to take control of my life. Thats ridiculous. Its just crap. :redface::redface:

Not much else to say except that it WILL NOT happen again.
----------------------------------------------------------------

MonStar
05-26-2002, 12:58 AM
... Hit 4000 views. :D:D

MS

MarshallPenn
05-26-2002, 01:06 AM
Wow. Dude - why don't you just "bulk" for a while so you can give yourself a break from this. Again, I've never cheated on my diet because I have no diet. I just eat. I recommend it highly. :)

MonStar
05-26-2002, 01:09 AM
Originally posted by MarshallPenn
Wow. Dude - why don't you just "bulk" for a while so you can give yourself a break from this. Again, I've never cheated on my diet because I have no diet. I just eat. I recommend it highly. :)

I dont want to bulk right now Marshall thats the thing. I mean it would be different if bulking was what I wanted. I want to gain some size and development dont get me wrong, but I am mianly looking for some big time cuts.

I mean fat-loss has always been a b!tch for me and right now basically what I want is fat-loss. These 2 cheat days are going to seriously f*ck my a*s pretty badly. I havnt the slightest clue how long its going to take to lose the fat that I have gained from these 2 days. :rolleyes::rolleyes:

MS

MarshallPenn
05-26-2002, 01:12 AM
Monstar - Ok, so you wanted pie. Why not just eat pie for one of your six meals? I don't get why it is feast or famine with you -- you are seriously developing some messed up eating habits. I'm worried about you.

MonStar
05-26-2002, 01:21 AM
Originally posted by MarshallPenn
Monstar - Ok, so you wanted pie. Why not just eat pie for one of your six meals? I don't get why it is feast or famine with you -- you are seriously developing some messed up eating habits. I'm worried about you.

I dont know what my problem is Marshall!! Youre exactly right though man thats exactly what it is. Its either a famine or a starvation type of thing. For some reason it can never just be anything moderate. Who knows what the f*ck is wrong with me.

I am seriously starting to think that it is some kind of serious condition because I have been eating like that for years. Starving, then seriously overeating. Really a bad idea to be honest. And obviously not getting me too far in the iron game. Just getting softer and fatter.

Thinking about maybe tracking my meals instead of my calories, protein, carbs, fat. That way I can actually eat at restaurants etc. I dont know. Well see what happens.

MS

MarshallPenn
05-26-2002, 01:26 AM
Here's the thing. Keeping track of your calories isn't the worst idea in the world, just don't let it run your life!

You need to be able to just estimate what things are and figure them in to your daily total. I think you could easily be losing weight at 3000 cals a day, if you ramped your metabolism up a little more (which seems to be happening) -- you used to eat only like 1000-1500, and now you're up over 2000. Now, if you were to add refeed type days in (unneccesary IMO) you would obviously throw that daily figure off.

3000 cals a day should still allow for going out, eating pie, all that sh*t. Let's say meal 5 was going to be at a restaurant. Just guestimate like 1000-1500 cals for the meal, and eat slightly less at a few others (but still get your protein). You get the idea.

I'm going to bed. I'll post more tomorrow. Don't beat yourself up, live and learn. No big deal.

MonStar
05-26-2002, 01:30 AM
Originally posted by MarshallPenn
Here's the thing. Keeping track of your calories isn't the worst idea in the world, just don't let it run your life!

You need to be able to just estimate what things are and figure them in to your daily total. I think you could easily be losing weight at 3000 cals a day, if you ramped your metabolism up a little more (which seems to be happening) -- you used to eat only like 1000-1500, and now you're up over 2000. Now, if you were to add refeed type days in (unneccesary IMO) you would obviously throw that daily figure off.

3000 cals a day should still allow for going out, eating pie, all that sh*t. Let's say meal 5 was going to be at a restaurant. Just guestimate like 1000-1500 cals for the meal, and eat slightly less at a few others (but still get your protein). You get the idea.

I'm going to bed. I'll post more tomorrow. Don't beat yourself up, live and learn. No big deal.

Yeah Marshall I am really starting to seriously agree with all that you have been posting about my diet. I think that moderation is the key in dieting for bodybuilding. I mean most of the guys that are achieving awesome gains dont seem to be counting calories.

I never used to count calories on NHE, and although with that diet I was probably definitely eating WAY too far below the calories I should have been, I got good results. I mean I dont know though. Ill research it a little bit.

Its going to be tough just doing it all in my head. Not even in my head just not doing it. Counting grams of fat and carbs and being so anal about every little thing. I dont know it shouldnt be running my life though youre absolutely right.

Need to REALLY get out of this f*cking binging habit. Thats seriously a huge mistake I think. Just my $.02. :cool::cool:

MS

Maki Riddington
05-26-2002, 02:33 AM
Dang, fat loss comes so easy for me.
Don't beat yourself up. Let your woman do the dirty work.;)

MonStar
05-26-2002, 09:35 AM
Originally posted by Maki Riddington
Dang, fat loss comes so easy for me.
Don't beat yourself up. Let your woman do the dirty work.;)

What do you mean man? Let my woman do the dirty work, like what the cooking and all that. I have a girlfriend of a year and a half but we keep things pretty equal between us and I think thats how it should be.

Generally I cook my meals if I am hungry and she does when she is. I mean I dont know it kind of gets annoying sometimes cooking the same damn things again and again. But oh well. I need to concentrate on STICKING to a way of eating - not starving and binging. :rolleyes::rolleyes:

MS

MonStar
05-26-2002, 09:55 AM
(check out description of my diet by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205485#post205485), check out a description of my supplements by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205486#post205486), check out a description of my HST training by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205488#post205488), and finally check out view my cycle 1 rep maxes by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205490#post205490))


HST Cycle 1 | Microcycle 2 | Day 6
Sunday, May 26, 2002


Cardio.
----------------------------------------------------------------
Postworkout: 20 minutes treadmill; 3.5 MPH @ a 15% incline.
----------------------------------------------------------------
Diet.
----------------------------------------------------------------
Meal 1: Metrx MRP + skim milk

Meal 2: Powerbar Pria bar + beef jerkey

Meal 3: 3 broiled chicken drumsticks + green salad + Italian dressing + pasta salad

Postworkout: 2 servings whey protein + 1/2 serving Cell-Tech

Meal 5: peanut butter sandwich + skim milk
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
Decided to change something about my diet. Instead of the usual anal way of dieting with counting calories and all that I am going to try and do everything in moderation. Instead of low-fat refeeds I am instead going to try and just eat moderately. If I am really craving candy Ill eat candy. No big deal. Not be so f*cking anal about everything and then cheat and gains tons of pounds of fat. Really feel wierd today not counting every little thing that I eat. Guess that it has its ups and downs. Well see what happens. I think that Ill enjoy this way of eating much more. No more binging!!
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Not really sore today. Traps are a little sore I guess. Basically I just feel like a fat slob.
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
7 hours sleep last night. Good amount of sleep I guess. Woke up once or twice which really made me mad, but there was nothing that I could do.
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
With Meal 1: multi-vitamin/mineral + 5g glutamine + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 1 Adrenalin

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 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

Before Bed: 6 mg. melatonin + 5g glutamine
----------------------------------------------------------------
Training.
----------------------------------------------------------------
Back Squats:

325 x 10

Nice hard set of squats today. Getting harder and harder and harder which is always nice. Starting to get into a decent amount of weight which is a good thing. Three 45s on each side now which is always making me happy. Looking forward to getting to four. Hehe. Anyway good hard set of squats. Pretty exausting overall. Going to go for 340 this Tuesday.

Lying Leg Curls:

140 x 10

Good hard set of leg curls today. Didnt take much break between squats and these. Anyway hit my hamstrings hard. Always feel these hard in my hamstrings but not as much as I would like in my glutes. I dont know I guess theyre a isolative hamstring exercise so oh well. Good set though.

Standing Smith-machine Calf Raises:

285 x 10

Nice set of calf raises. Really took it slow today with the stretch and the contraction. Overall set was excellent. Nice hard contractions at the top of every single rep. Really squeezed my calves out hard. Stretched them out at the bottom of every single rep which was good. Going for 300 on Tuesday.

Flat Barbell Presses:

185 x 10

Nice set of bench presses today. Really hit my pecs hard. This exercise was a little bit harder than I weas used to actually. My last workout basically on bench it was very easy so I simply increased and I definitely noticed it. Still not too hard. Going to shoot for 225 as my 10RM I think. Would like to bench two 45s per side for 10 reps. Going to hit up 200 this Tuesday.

Wide-grip Underhand Chins:

-10 x 10

Hard set of chins today. Actually probably one of my hardest exercises. Hit my lats very very hard though with some awesome contractions in my back. Felt it a lot in my back. Just a little in my biceps. Arched my back and squeezed my lats so f*cking hard. Good overall set. BW on Tuesday.

Dips:

+45 x 10

Good hard set of dips today. Really hit my chest hard as hell. Got 10 reps though without any kind of problem I dont think. Felt good about the weight that I was doing today. Going for +55 this Tuesday. Going to see how my body handles that. Hit pecs hard with my set today though.

Bentover Underhand Cambered-bar Rows:

190 x 10

Nice set of Yates rows today. Hit my lats very very hard. Loaded up 190 on the EZ-curl bar and just repped out ten reps really without a problem. Believe it or not 180 seemed harder than what I did today. Crazy a*s sh!t I know. Anyway nice set, good lat contractions.

Seated Behind-neck Barbell Presses:

115 x 10

Nice set of BTN presses today. Not hard still at all which is starting to really bother me. Going to jump to 130 instead of 125 on Tuesday. I know that this maybe a dumb move because it could be too hard but I personally think that I am fine. I mean I feel pretty strong in this exercise. Well see what happens.

Rack Pulls:

320 x 10

Nice good set of rack pulls today. Used a different grip. Used a mixed grip as usual but used the other way with my hand placement. Anyway hit my traps HARD. Really felt it hard all throughout my traps today. Upper, middle, and lower traps were hurting. Good overall set of pulls today. Grip hit hard today too on these.

Standing Barbell Curls:

90 x 10

Awesome set of curls today. Form and ROM was excellent, like really good. And my contractions in my biceps were also really good I think. Form and everything like that was good. Biceps contractions were decent. Weight is starting to feel a little on the heavy side but well see how my body handles 95 on Tuesday.

Lying Cambered-bar Extensions:

105 x 10

Excellent set of skulls today. Hit my triceps very very hard. Moved a pretty good amount of weight today too considering that I am doing ten reps. I dont know set was good but my triceps already seemed a little tired. Not too big of a deal. Hit triceps hard with some good form, and awesome ROM.

Standing Barbell Reverse Curls:

65 x 10

Nice hard set of reverse curls today. Hit my brachialis and brachioradialis all the way. Slowed the negative a lot and really hit my arms very very hard. Hoping that HST wont f*ck up my forearm development. Thinking about this the other day. Want some big thick a*s forearms.

Machine Crunches:

140 x 10

Awesome set of machine crunches today. Really hit my abs hard. Concentrated and focused pretty well. Thought about getting a good stretch in my abdominals at the top and a nice hard squeeze at the bottom of ever single rep. Good hard overall set.
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
Workout today lasted around 50 minutes. Took a little longer in between sets but not a big deal really. Its all good.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Good amount of water today. Didnt feel like I took in too much but I was pissing like a f*cking camel! :eek::eek: Totally insane amount of liquid came out of my body today.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Haha my weight today is basically going to be a joke. Really dreading it big time. Today preworkout, clothed without shoes, I weighed a disgusting and fat 206 lbs. Really made me sick to my stomach. My abs were gone today, felt totally smooth. Disgusting feeling.
----------------------------------------------------------------

MarshallPenn
05-26-2002, 01:30 PM
I really think you should stay keeping track of your cals, drop the "refeeds" and just eat what you want - estimate when you are not sure of what you're eating or look it up on the web when possible. Try that, then reevaluate. It's good to have some rough idea of what you're eating if you want to lose weight. Me, I just want to gain, so when my waist starts to get to big, I cut back a little. Easy.

Marcel
05-26-2002, 03:34 PM
Originally posted by MonStar
Sleep.
----------------------------------------------------------------
7 hours sleep last night. Good amount of sleep I guess. My motherf*cking wh*re of a mother woke me up, AGAIN. I am so sick of that b!tch.
----------------------------------------------------------------

ROFLMMAO! WTF does she wake you up for? Is it an emergency or something?!? What does she do?! Anyways it's pretty fooking funny for some reason. :D

MonStar
05-27-2002, 12:55 AM
Originally posted by MarshallPenn
I really think you should stay keeping track of your cals, drop the "refeeds" and just eat what you want - estimate when you are not sure of what you're eating or look it up on the web when possible. Try that, then reevaluate. It's good to have some rough idea of what you're eating if you want to lose weight. Me, I just want to gain, so when my waist starts to get to big, I cut back a little. Easy.

I have decided not to keep track of my calories. I am not going to be binging on a daily basis and I will eat healthy. Well see how this way of eating affects (1) my fat-loss goals, and (2) my strength and size gains. Just looking forward to everything with this new way of eating.


Originally posted by Marcel
ROFLMMAO! WTF does she wake you up for? Is it an emergency or something?!? What does she do?! Anyways it's pretty fooking funny for some reason. :D

Yeah man she just wakes me up for NO REASON to talk about this dumb sh!t. Like yeah bla bla bla "what are you doing today?" Bla bla. Gag me. Anyway she gets annoying so fast. Oh well shell never understand how important sleep is.

MS

MonStar
05-27-2002, 09:01 AM
(check out description of my diet by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205485#post205485), check out a description of my supplements by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205486#post205486), check out a description of my HST training by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205488#post205488), and finally check out view my cycle 1 rep maxes by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205490#post205490))


HST Cycle 1 | Microcycle 2 | Day 7
Monday, May 27, 2002


Cardio.
----------------------------------------------------------------
Before Meal 1: 20 minutes stationery bike; alternating one minute of level 6 with one minute of level 8.
----------------------------------------------------------------
Diet.
----------------------------------------------------------------
Meal 1: Opti-Pro MRP + skim milk

Meal 2: Powerbar Pria bar + 1 bag peanuts + watermelon

Meal 3: 3 servings protein + skim milk + 1 slice of key lime pie :p:p

Meal 4: peanut butter sandwich + skim milk

Hehe ended up cheating a little. Had a slice of key lime pie that was DAMN tasty. Around every other day I am going to have a smidge of something tasty like ice-cream or pie. Really shouldnt effect my fat-loss too much if I keep it to a minimum. Damn that pie was good as f*ck.
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
Wow woke up this morning and just felt so motherf*cking fat. I mean I felt like the fattest pig in the entire world. Felt completely soft and flabby and just disgusting omg. So sick of this godd*mn feeling. I have my highschool graduation June 1st - and I better not feel fat that day. If I do boy am I going to be flipping out. Anyway I think that this way of eating really will be a lot better for me. I mean maybe I wont have a specific idea of exactly how much I am eating etc. but generally I eat the same things everyday for the most part. I think at least. I dont know if my weight starts to increase or something along those lines than maybe Ill start counting calories again. I think what I am going to end up doing is basically just having something little like a small piece of pie every other day or every few days. Little bit of cheating here and there probably (1) wont affect my weight and/or my fat-loss, and (2) will allow me to basically eat whatever I want. If I crave McDonalds than I might go ahead and eat it. Oh well. Need to stay sane. :):) AHHH my stomach feels so motherf*cking soft and flabby today its making me sick to my stomach. Really have a hatred for my fat gut. :mad::mad:
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Not really sore today.
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
8.5 hours sleep last night. :D:D Finally a good amount of sleep where I actually slept straight through, not interrupted at all. Very unusual.
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
Precardio: 5cc Liquid Clenbutrx + 500 mg. ALA + 5g glutamine

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

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: 6 mg. melatonin + 5g glutamine
----------------------------------------------------------------
Training.
----------------------------------------------------------------
Rest.
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
Didnt workout.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Really good amount of water today, need to keep it up. :thumbup::thumbup:
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Didnt get to the gym today because it was closed, because of the holiday. So I didnt get to weigh myself. Kind of good because I seriously wasnt in the mood to deal with being 200+ lbs.
----------------------------------------------------------------

MonStar
05-28-2002, 08:12 AM
... Finally hit 5000 views. :cool::cool:

MS

MonStar
05-28-2002, 09:36 AM
(check out description of my diet by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205485#post205485), check out a description of my supplements by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205486#post205486), check out a description of my HST training by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205488#post205488), and finally check out view my cycle 1 rep maxes by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205490#post205490))


HST Cycle 1 | Microcycle 2 | Day 8
Tuesday, May 28, 2002


Overall Comments.
----------------------------------------------------------------
Felt so fat today. I mean completely just felt soft and flabby, and then stupid a*s me, BINGED! on my diet. Right around 4:00 - 5:00 PM. I cant believe I did that dumb f*cking sh!t.

Probably my dumbest move in a long time. Cant get over how good my HST results were until I f*cked it all up with cheating etc. Now my workouts are f*cked big time. Everything is just so f*cked up because of my pathetic cheating.

I am so incredibly fat right now its just almost completely disgusting. I just cant even look at myself in the mirror. I cant even stand it I am just thinking holy f*cking sh!t you look completely ridiculous.

I graduate with my Senior class this Saturday, June 1st. Right now its Wednesday and I have NEVER felt like a blimp my entire f*cking life. :(:( I am just so motherf*cking dissapointed in myself. I just cant believe it. I am going to STICK with HST though.

I am not going to let my pathetic crap get me down. This really f*cks with my head, and yes Marshall I do know that its just food. ;);) But I feel so f*cking fat like I dont want to do anything at all. And I just feel like my discipline sucks horribly.

Overall I can basically take this as f*cking up my 2nd Microcycle pretty badly. My workout days being off, my diet being a motherf*cking joke. But GODD*MNIT I am not going to b!tch out and start another journal and another training program.

Somehow doing that makes my sorry a*s feel better. It almost justifies cheating on my diet in my head. Not anymore motherf*cker. I am sick of feeling pathetic and starting another journal. I will keep my next few months IN THIS journal.

tuttuttuttut I dont even know what my problem was. I was thinking that I wasnt counting calories and that really wasnt working for me. I was just thinking oh Ill cheat and start counting calories tomorrow. I have NO IDEA how I justify this horsesh!t in my godd*mn head. Have a little self-respect.
----------------------------------------------------------------

MonStar
05-29-2002, 10:42 AM
(check out description of my diet by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205485#post205485), check out a description of my supplements by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205486#post205486), check out a description of my HST training by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205488#post205488), and finally check out view my cycle 1 rep maxes by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205490#post205490))


HST Cycle 1 | Microcycle 2 | Day 9
Wednesday, May 29, 2002


Cardio.
----------------------------------------------------------------
Postworkout: 20 minutes treadmill; 3.5 MPH @ a 15% incline.
----------------------------------------------------------------
Diet. Isocaloric Day.
----------------------------------------------------------------
Meal 1: Cyotplex MRP + 1 cup skim milk
(350 calories, 49g protein, 33g carbs, 3g fat)

Meal 2: 1 slice whole-wheat bread + 2 tbsp. peanut butter + 2 cups skim milk
(390 calories, 27g protein, 40g carbs, 17g fat)

Postworkout: 2 servings whey protein + 1/2 serving Cell-Tech
(420 calories, 44g protein, 55g carbs, 3g fat)

Meal 4: 2 slices whole-wheat bread + turkey breast + 3 slices fat-free cheese + 1 tbsp. low-fat mayo + 1 cup skim milk
(400 calories, 42g protein, 44g carbs, 11g fat)

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

Meal 6: 1 bag pistachios
(150 calories, 4g protein, 7g carbs, 13g fat)
----------------------------------------------------------------
Diet Totals.
----------------------------------------------------------------
Total Calories: 2100
Total (g) Protein: 192g - 37%
Total (g) Carbs: 204g - 39%
Total (g) Fat: 57g - 24%
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
Totally just feel like a huge fat blob today. I cant even start to describe how fat I really feel. My stomach just feel so f*cking fat its basically sickening. I cant even stand it. I just feel so soft and just EW in my midsection I hate it. Not sure what the f*ck the problem is. I seriously I almost feel sorry for myself. I dont know what the f*ck my problem is by I am so godd*mn down on myself now its unbelievable. I should have never f*cking cheated in the first place!! What the f*ck was I thinking. I binged for a few hours and felt horrible, then did it again! And then did it again!! It just doesnt make any sense to me AT ALL. What the f*ck? :redface::redface: Overall today the bottom line was - I felt like a COW. Like a huge fat monster cow.
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Not really sore today. Just fat. :rolleyes::rolleyes:
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
8 hours sleep last night. Slept good for the most part I guess. :thumbup::thumbup:
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
With Meal 1: multi-vitamin/mineral + 5g glutamine + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 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 + 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: 6 mg. melatonin + 5g glutamine
----------------------------------------------------------------
Training.
----------------------------------------------------------------
Back Squats:

340 x 10

Nice hard set of squats today. Really hit my lower body pretty hard overall. Hammered my quads and glutes 100%. Actually a tough a*s set considering that I have to increase for 2 more workouts until I hit my 10RM. Going to end up being a huge b!tch of a last workout if you ask me. Anyway nice hard set.

Lying Leg Curls:

150 x 10

Good set of leg curls today I guess. Actually a pretty hard set. Really good hard hamstring contractions. Overall set was good I think. Going to go for 160 next week, and then probably 170-180 as my 10RM. See how I handle 160 first. Anyway good set today.

Standing Smith-machine Calf Raises:

300 x 10

Good set of calf raises today! Really slowed down my reps big time and really just concentrated on feeling out each rep. Good hard stretch at the bottom of each rep and I nice hard contraction at the top of each rep. Really hit my calves hard.

Flat Barbell Presses:

200 x 10

Great set of bench today. For some reason I had a little trouble with the liftoff I am not sure really why. Thinking now it really doesnt make much sense for just 200 lbs. to be such a b!tch. I dont know its not really that big of a deal. I can get help with the liftoff. Anyway nice set. Hit pecs hard. Good amout of weight. Going for 215 I think on Friday and then finishing off with 225 lbs. as my 10RM.

Wide-grip Underhand Chins:

BW x 10

Nice hard set of chins today. Actually set was quite easy. Bodyweight always seems easier to me than any kind of assisted bullsh!t. Maybe thats just me. Anyway good set. Nice hard lat contractions. Overall set was excellent. Going to go for +15 lbs. on Friday. See how I handle that. Probably going to end up with a +25 lbs. 10RM or something along those lines.

Dips:

+55 x 10

Good set of dips today. Really hit my pecs hard. Felt that deep inner aching pain in the lower inner area of my pecs. Woah I start to feel that ache and I know its a good a*s set. Hit my pecs very very hard with this and bench. Probably going to go for a 10RM of something along the lines of +75. Maybe +80 tops I am struggling with this weight a little.

Bentover Underhand Cambered-bar Rows:

200 x 10

Nice set of Yates rows today. Hit my lats like crazy. Actually need a little more focus for this exercise. Hit my lats hard but my concentration I dont think was all there. Oh well. Hit my lats hard with some strong lat contractions. Good overall set though. Going for 210 on Friday, then probably something like 220-225 lbs. for my 10RM. See what happens.

Seated Behind-neck Barbell Presses:

130 x 10

Nice set of BTN presses today. Actually a tough a*s set. Almost needed help putting the weight away which isnt a good sign at all. Oh well. Hit my delts hard thats for sure. I guess thats all that really matters. Going for 135-140 lbs. on Friday, and maybe 145 lbs. as my 10RM. I have a feeling this exercise on Friday is going to f*ck my day up.

Rack Pulls:

335 x 10

HARD set of rack pulls today!! Had to close my eyes and just hope that I got all 10. My estimated 10RM for these I think is 365 or some sh!t like that. Going to be a b!tch thats for sure. Crazy how close in strength my rack pulls and squats are hehe. Well see what happens Friday.

Standing Barbell Curls:

95 x 10

Good hard set of barbell curls today. Hit my biceps hard with some good form and a nice ROM. Everything went as planned with this exercise. Really not TOO hard or too easy. Felt it in my biceps 100%. Nice overall set. :D:D

Lying Cambered-bar Extensions:

110 x 10

Really good set of skulls today. Slowed my negatives down big time to really feel it in my triceps. Squeezed my tris hard at the top of every rep too which was a good thing. Overall set was all out. Not at failure yet but seem to be nearing. Going to hit up 115 on Friday, and then probably 120-125 lbs. as my 10RM. So well see how that goes.

Standing Barbell Reverse Curls:

70 x 10

Good hard set of reverse curls today - hammered my brachioradialis with a good slow negative on every rep. Overall set was actually very intense with some good focus. Well see how things go with this exercise. I can tell that I am nearing failure, although I am definitely not there yet. 80-85 lbs. should be my 10RM for this.

Machine Crunches:

150 x 10

Nice way to finish off my workout today. Hit my abs hard with a pretty good amount of weight. Flexed my abs hard with every single rep. Nice slow contractions in my midsection. Jeez my stomach felt so godd*mn flabby and soft today I just didnt even feel like working my abs.
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
Workout today lasted around 50 minutes. Pretty brief I guess for the most part I dont know. Its all good. Gym was a little crowded nothing too big of a deal.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Good amount of water today I think. Need to keep it up. Actually felt a little dehydrated.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Jesus I am dreading weighing myself today. Its seriously going to be a sickening f*cking thing. I will honestly probably weigh around 208-214 lbs. Somewhere in there. And this is honestly from just a FEW cheat days. Gaining up to 15 lbs. Water and fat. Preworkout today, clothed but without shoes I weighed 204.5 lbs. Actually I was kind of happy with my weight.
----------------------------------------------------------------

MarshallPenn
05-29-2002, 11:07 AM
Hey man - just keep sticking with the workouts.

MonStar
05-29-2002, 11:14 AM
MarshallPenn-
Yeah man I am going to do that. I am just so f*cking pissed at myself right now its incredible. I dont even know what the f*ck I was thinking. This microcycle is more full of cheat days than it is full of f*cking dieting days. THREE motherf*cking cheat days in the course of one microcycle. Or more.. I dont even know if I remember right.

The bottom line is that its f*cking ridiculous. I am taking 2 steps forward, and then 3 steps back. Sick of this sh!t man. Tired of it. I need to STICK to a diet and STOP my motherf*cking binging!! :rolleyes::rolleyes:

MS

MarshallPenn
05-29-2002, 11:24 AM
This is why I think it's good for you to keep a rough estimate of how many cals you're eating.

For example: I probably eat 3-4k a day (I don't keep track these days). Now, let's say you were eating 3k a day - if by dinner you've only 1500, you know you could eat half a pie and be ok, and not worry about it. And so on. As long as you don't do a MonStar 5,000 calorie taco bell special all at once - you know what I'm saying? In fact, I'm sure some of that stuff is low-cal at taco bell, so you could prob. eat 2 or 3 and have it be like 750 cals. So when you feel like having it, just notch 750 or whatever you think it is off your daily total, and don't stress about it. :)

MonStar
05-29-2002, 11:28 AM
MarshallPenn-
I am going to go back with what was working for me.

I am simply going to eat around 2000 calories, isocalorically, and refeed every 3-4 days. Right now though man I feel like I could starve myself for months. My midsection is WORSE than it has been in a long long time.

As I said its almost depressing how fast you can pack some serious flab onto your stomach. Its very sickening. I dont know I am having a problem dealing with it. :(:(

MS

MarshallPenn
05-29-2002, 11:33 AM
Fine - same thing. Eat 2000 calories, just make sure the food is the stuff you want to be eating, otherwise you're going to keep having this problem.

MonStar
05-29-2002, 11:44 AM
MarshallPenn-
Yeah I know exactly what youre saying man.

I am just so pissed at myself right now!! I dont even know what the f*ck to think I am just so godd*mn mad at myself at this point. I am mad, I am frustrated, upset, dissapointed. Just mixed feelings. Need to get my damn sh!t in order. Tired of this rollercoaster up and down horsesh!t. :mad::mad:

MS

thalapathi
05-29-2002, 11:55 AM
MonStar- I agree with everything Marshall said above. Just think about the strength gains you might have from these cheats. As you know its already just water from all this eating, why do stress on the scale weight. Do not stress on the weight too much, because that might take away the joy of training and healthy lifestyle. Good luck.

MarshallPenn
05-29-2002, 11:57 AM
hmmm... pissed off? Sound like a good time to hit the gym!

CBates
05-29-2002, 12:35 PM
I also pretty much agree with what MP was saying, except for a few things. Depending on your goals, I'm not too sure about the eating under maintenance level, but also eating junk food. You can manage to have a good looking body by doing that, but if you want to get down to single percentage body fat and stay below that, then I think the insulin response you would get from of the food can hinder that goal. Some people are just carb sensitive, and if you're spiking your insulin too much in a day span, I believe it will help add body fat, if not, then halt fat loss. I'm speaking from experience, when I'm down to around 7 or 8% body fat, I'm eliminating all carbs except for fiber from green veggies, maybe a serving or 2 of fruit, and I might through in some oatmeal. I can eat the same amount of calories and through in some more carbs and my body fat will rise a little. Everybody's body is different, so I'm not saying this is the case for you, but from reading your journal, it seems we have a similar metabolism.

MarshallPenn
05-29-2002, 12:46 PM
CBates - you're probably right. It may not work for everyone, but you would know if you were losing LM instead of fat at a certain point -- I think?

Blood&Iron
05-29-2002, 01:52 PM
Originally posted by MarshallPenn
CBates - you're probably right. It may not work for everyone, but you would know if you were losing LM instead of fat at a certain point -- I think?
Sometimes it's really hard to tell, at least for me. That's why I have fairly regular bodyfat tests. When I began dieting about 6 months ago, I was convinced I was keeping all my muscle. Then when I had my first bodyfat test about 1 month in it turned out I'd actually lost more muscle than fat; I was even gaining strength during this time. So, at least for me, bf% tests are the only way to really gauge how things are going. I pretty much agree that you don't need to be obsessive about counting calories as long as you have a general idea of where things are at and keep a running tally in your head. But I've found since switching over to the more OCD'ish approach I take now, that my results have noticeably improved. Also, I agree that overall calorie intake is much more important than food selections. I still think it's best to try and avoid eating crap all the time, though. But if I'm really craving a piece of pizza or something, I'll have it, and just figure it into my totals. I don't really care much about eating at this point; tastes is almost irrelevant at this point.

And I don't know if this helps, but I really hate to see you getting so down on yourself Monstar. You can't possibly have messed everything up in a few short days. Try to step back for a moment and look at things objectively; I'm sure you still look great, man.

captain piddles
05-29-2002, 06:56 PM
The bottom line is that its f*cking ridiculous. I am taking 2 steps forward, and then 3 steps back. Sick of this sh!t man. Tired of it. I need to STICK to a diet and STOP my motherf*cking binging!!

I know the frustration well bro,I go through it all the time
it sucks, it feels like I am responcible for sabotaging my own training, but I was raised to binge, I dont know why I do it but it just happens, I lose control and eat well past being full,I hate myself for it at times but I cant control it fully, it sounds so stupid cause its just food

I fought ciggerettes and won, I fought alcaholism and won, I fought an insane drug habit and won, but food is my master,
I cant win but I can try to find middle ground

if you come up with an idea to beat the binging let me know
I will do the same if I find something

hang in there and dont beat yourself up for it

rookiebldr
05-29-2002, 10:33 PM
Originally posted by Blood&Iron

Sometimes it's really hard to tell, at least for me. That's why I have fairly regular bodyfat tests. When I began dieting about 6 months ago, I was convinced I was keeping all my muscle. Then when I had my first bodyfat test about 1 month in it turned out I'd actually lost more muscle than fat; I was even gaining strength during this time. So, at least for me, bf% tests are the only way to really gauge how things are going.


Yep, I found this as well last year. Used to drive me insane, actually still does, for 1-2 days whenever I found my calc. LM would decrease. I expected as a newbie to aways have LM increase if strength was increasing. But I was able to look at it objectively later and possibly change what I was doing to keep muscle for the next month.


Originally posted by Blood&Iron

I don't really care much about eating at this point; tastes is almost irrelevant at this point.


I wish this were true for me.


Originally posted by Blood&Iron

And I don't know if this helps, but I really hate to see you getting so down on yourself Monstar. You can't possibly have messed everything up in a few short days. Try to step back for a moment and look at things objectively; I'm sure you still look great, man.

I'm with you B&I. You have been going at this very hard for months now. Chalk this up to a re-grounding week and re-focus on your goals. You've accomplished a lot to get to where you are now. :thumbup:

MonStar
05-29-2002, 11:17 PM
Originally posted by thalapathi
MonStar- I agree with everything Marshall said above. Just think about the strength gains you might have from these cheats. As you know its already just water from all this eating, why do stress on the scale weight. Do not stress on the weight too much, because that might take away the joy of training and healthy lifestyle. Good luck.

Yeah man I know what youre saying. I am trying not to stress on weight too much exactly. Weight honestly really isnt everything at all because it could be fat weight or water weight or just any kind of fluctual weight gain. I do put too much stress on something so stupid.

Again thanks for the reply - you seem to be a consistent reader of my journal I really seriously appreciate it. :):)


Originally posted by CBates
I also pretty much agree with what MP was saying, except for a few things. Depending on your goals, I'm not too sure about the eating under maintenance level, but also eating junk food. You can manage to have a good looking body by doing that, but if you want to get down to single percentage body fat and stay below that, then I think the insulin response you would get from of the food can hinder that goal. Some people are just carb sensitive, and if you're spiking your insulin too much in a day span, I believe it will help add body fat, if not, then halt fat loss. I'm speaking from experience, when I'm down to around 7 or 8% body fat, I'm eliminating all carbs except for fiber from green veggies, maybe a serving or 2 of fruit, and I might through in some oatmeal. I can eat the same amount of calories and through in some more carbs and my body fat will rise a little. Everybody's body is different, so I'm not saying this is the case for you, but from reading your journal, it seems we have a similar metabolism.

Yeah man I know exactly what youre saying. I am not like you I dont think in the idea that I have to keep my carbs like so damn low I have no energy to lose fat, but otherwise junkfood needs to be out.

I dont know thought man with HST and doing around 2000-2200 calories per day and low-fat refeeds twice per week I was dropping fat at an awesome rate.

It seemed like I was getting leaner and leaner until these past few high-fat and high-sugar binges. :rolleyes::rolleyes:


Originally posted by Blood&Iron
And I don't know if this helps, but I really hate to see you getting so down on yourself Monstar. You can't possibly have messed everything up in a few short days. Try to step back for a moment and look at things objectively; I'm sure you still look great, man.

To what you said about bf% tests, I agree. Thats really the only accurate way to seriously guage your progress in your training and diet regimen. I dont know well see.

Yeah I do get pretty down on myself with some pretty dumb sh!t to be honest. If I cheat a lot on my diet BOY am I pissed off. Not only do I feel completely soft and disgusting I am just mad and dissapointed in myself ya know? Just completely disgusted with my body and my mental mindset gets f*cked up. I feel like I cant stick to my diet etc. after that.


Originally posted by captain piddles
I know the frustration well bro,I go through it all the time
it sucks, it feels like I am responcible for sabotaging my own training, but I was raised to binge, I dont know why I do it but it just happens, I lose control and eat well past being full,I hate myself for it at times but I cant control it fully, it sounds so stupid cause its just food

if you come up with an idea to beat the binging let me know
I will do the same if I find something

hang in there and dont beat yourself up for it

Good post man appreciate it. You dont seem to comment in my journal often but when you do it seriously is nice. I agree with what you said. Fighting the urge to binge at some points seems impossible. Even though I get low-fat refeeds (binges) it doesnt seem to kill my cravings for Taco Bell.

Haha I get all kinds of cravings, one seems to be for my Grandpa's key lime pie. Damn I love that sh!t. The reason that I binged like insanely a few days ago was partially because he was in town and made it. tuttuttuttut

Anyway yeah Ill try not to beat myself up so much.


Originally posted by rookiebldr
I'm with you B&I. You have been going at this very hard for months now. Chalk this up to a re-grounding week and re-focus on your goals. You've accomplished a lot to get to where you are now. :thumbup:

Thanks a lot man. Yeah training wise and strength wise I think that I am doing a pretty good job. Other than that though I am kind of dissapointed. I mean I was doing so well and I had to f*ck it all up like a motherf*cking idiot. I just dont get it. Oh well. Lesson learned.

So whatsup man when are you starting HST? :cool::cool:

MS

rookiebldr
05-30-2002, 06:10 AM
Originally posted by MonStar

So whatsup man when are you starting HST? :cool::cool:


Saturday! I'm still really confused on how to measure progress on this routine, but if figure that I'll live and learn. Working out my routine and reps.

MonStar
05-30-2002, 09:00 AM
Originally posted by rookiebldr
Saturday! I'm still really confused on how to measure progress on this routine, but if figure that I'll live and learn. Working out my routine and reps.

Thats cool man I am looking forward to seeing how it works for you. I think that HST is great for losing some fat and increasing your metabolism if you keep diet in order. ;);)

I think thats where I f*cked it all up.

MS

MonStar
05-30-2002, 12:51 PM
(check out description of my diet by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205485#post205485), check out a description of my supplements by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205486#post205486), check out a description of my HST training by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205488#post205488), and finally check out view my cycle 1 rep maxes by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205490#post205490))


HST Cycle 1 | Microcycle 2 | Day 10
Thursday, May 30, 2002


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

After Meal 3: 20 minutes treadmill; 3.5 MPH @ a 15% incline.
----------------------------------------------------------------
Diet. Isocaloric Day.
----------------------------------------------------------------
Meal 1: Lean-Body MRP + 1 cup skim milk
(380 calories, 53g protein, 40g carbs, 2g fat)

Meal 2: 2 slices whole-wheat bread + turkey breast + 3 sliecs fat-free cheese + 1 tbsp. low-fat mayo + 1 cup skim milk
(360 calories, 36g protein, 39g carbs, 8g fat)

Meal 3: 3 servings protein + 1 cup skim milk
(380 calories, 62g protein, 26g carbs, 5g fat)

Meal 4: 2 tbsp. peanut butter + 1 slice whole-wheat bread + 2 cups skim milk
(390 calories, 27g protein, 40g carbs, 17g fat)

Meal 5: 2 slices whole-wheat bread + 1 can tuna + 1 tbsp. low-fat mayo + 2 slices fat-free cheese + 1 cup skim milk
(420 calories, 55g protein, 35g carbs, 8g fat)

Meal 6: 1 cup skim milk
(80 calories, 8g protein, 12g carbs, 0g fat)
----------------------------------------------------------------
Diet Totals.
----------------------------------------------------------------
Total Calories: 2010
Total (g) Protein: 241g - 46%
Total (g) Carbs: 192g - 37%
Total (g) Fat: 40g - 17%

Woah my totals were a little off. Haha a tad too low in fat and too high in protein as you can see. Hopefully the same thing wont happen tomorrow. Hehe. Oh well in my eyes the higher my protein intake the better. I think a little higher in protein is better than a little higher in carbs. Just my $.02.
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
Felt completely FAT today when I woke up. Just felt like a big fat slob and wasnt looking forward to doing my AM cardio at all. Oh well had to suck it up and deal. :rolleyes::rolleyes: Anyway overall today I felt fat. Very very very fat. Wore a shirt to go and apply for jobs that was WAY too tight it really just made me feel like a fat piece of sh!t. Need to harden up again and drop this extra flab in my midsection. Really pissing me off.
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Chest is aching today, lats and back are hurting too. Traps are a little sore as well.
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
7 hours of pathetic sleep last night. :mad::mad: My stupid a*s b!tch Mom woke me up a few times this morning. Such a sl*t!
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
Precardio: 5cc Liquid Clenbutrx + 500 mg. ALA + 5g glutamine

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

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: 6 mg. melatonin + 5g glutamine + 2g glucosamine sulfate

Took 2g of glucosamine before bed tonight. Going to add around 4g or so per day just for the next few days or so. My left knee and left elbow have been hurting a little. And so have my right wrist. So well see how this helps. Cant deal with f*cking joint problems!
----------------------------------------------------------------
Training.
----------------------------------------------------------------
Rest.
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
Didnt workout.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Good amount today I guess. Maybe need some more tomorrow.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Today before cardio, with clothes but without shoes, I weighed 203 lbs. Actually closer to 202.5 lbs. but I decided to round up. Oh well. Down a tad from yesterday but I dont expect to get my weight back down for a little while.
----------------------------------------------------------------

Marcel
05-30-2002, 01:08 PM
Again she woke you up!?!

JohnnyAutoParts
05-30-2002, 02:19 PM
What's up fella....I don't know if you've covered this before, but I noticed you are 18--are you hitting up college in the fall? Managing a diet at school is tough...but then again so is eating frequently and effectively when you work 8 hours a day over the summer.

captain piddles
05-30-2002, 07:45 PM
Good post man appreciate it. You dont seem to comment in my journal often but when you do it seriously is nice. I agree with what you said. Fighting the urge to binge at some points seems impossible. Even though I get low-fat refeeds (binges) it doesnt seem to kill my cravings for Taco Bell.


most of the time I like to kid around and post crazy, but there are times when you can tell the subject isnt something to joke with,
there was a few times when I was real serious, but I like to keep it light, Im glad the diet/binge thing is more in prospective for ya, we, both can conqure the problem, all we have to do is keep plugging away, eventualy everything will fall into place

also I might not comment often in your journal but I do check it out often, yours and Blood and Irons, I like they way its set up
all the info you could want is there, someday mine will be that discriptive but for now I will keep working on it

MonStar
05-30-2002, 10:59 PM
Originally posted by Marcel
Again she woke you up!?!

Yeah that little sl*t. I cant stand the b!tch shell never understand how important sleep is to me. Godd*mn b!tch. Oh well nothing I can do now.


Originally posted by JohnnyAutoParts
What's up fella....I don't know if you've covered this before, but I noticed you are 18--are you hitting up college in the fall? Managing a diet at school is tough...but then again so is eating frequently and effectively when you work 8 hours a day over the summer.

Yeah man I am starting college this Fall. Not really looking forward to it to be honest. Hehe just working and going to school and trying to train and everything like that. Probably going to get annoying real fast. I think that

Ill be okay though as long as I can stick to my eating plans etc. Dont binge and do anything stupid like that. Well see how things go. Thanks for the post man good to hear from ya.


Originally posted by JohnnyAutoParts
most of the time I like to kid around and post crazy, but there are times when you can tell the subject isnt something to joke with,
there was a few times when I was real serious, but I like to keep it light, Im glad the diet/binge thing is more in prospective for ya, we, both can conqure the problem, all we have to do is keep plugging away, eventualy everything will fall into place

also I might not comment often in your journal but I do check it out often, yours and Blood and Irons, I like they way its set up
all the info you could want is there, someday mine will be that discriptive but for now I will keep working on it.

Thanks a lot for the post man, definitely appreciated. Yeah I try to keep my journal as detailed and and updated as possible. And like you said Blood&Iron's is great too. Very detailed etc. Even more so than mine.

Anyway yeah I will try and keep my binges under control. Refeeds should be enough for me. Thats not how I should think of it to be honest. Refeeds will be enough for me. Enough bullsh!t. :rolleyes::rolleyes:

MS

MonStar
05-31-2002, 10:06 PM
(check out description of my diet by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205485#post205485), check out a description of my supplements by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205486#post205486), check out a description of my HST training by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205488#post205488), and finally check out view my cycle 1 rep maxes by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=205490#post205490))


HST Cycle 1 | Microcycle 2 | Day 11
Friday, May 31, 2002


Cardio.
----------------------------------------------------------------
Postworkout: 20 minutes treadmill; 3.5 MPH @ a 15% incline.
----------------------------------------------------------------
Diet. Isocaloric Day.
----------------------------------------------------------------
Meal 1: Myoplex Low-carb MRP + 1 cup skim milk
(370 calories, 58g protein, 21g carbs, 7g fat)

Meal 2: 1 bag cashews
(270 calories, 8g protein, 11g carbs, 22g fat)

Meal 3: 2 cups skim milk
(160 calories, 16g protein, 24g carbs, 1g fat)

Postworkout: 2 servings whey protein + 1/2 serving Cell-Tech
(420 calories, 44g protein, 55g carbs, 3g fat)

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

Meal 6: 1 slice whole-wheat bread + 2 tbsp. peanut butter + 2 cups skim milk
(390 calories, 27g carbs, 40g carbs, 17g fat)

Meal 7: 1 cup cottage cheese + 1/2 cup pineapple
(290 calories, 26g protein, 25g carbs, 10g fat)
----------------------------------------------------------------
Diet Totals.
----------------------------------------------------------------
Total Calories: 2010
Total (g) Protein: 184g - 35%
Total (g) Carbs: 192g - 37%
Total (g) Fat: 63g - 28%
----------------------------------------------------------------
Overall Comments.
----------------------------------------------------------------
Woke up this morning and felt dehydrated and fat. Its pretty f*cking nuts how much cheating / binging can really f*ck your diet and training up. In the gym dips and chins feel harder obviously because I weigh more. :rolleyes::rolleyes: Stomach feel like a damn jelly roll. Just a sickening feeling. Tomorrow is my highschool graduation which should be fun. Ill probably feel fat during it and be miserable because of it but who cares. Nothing that I can do about it now. Its too late.
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Traps and chest are sore, lats and midback are also very very sore. Aching today! :D:D
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
7.5 hours sleep last night. :thumbup::thumbup: Finally got a good amount of sleep, completely uninterrupted. Thats a first.
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
With Meal 1: multi-vitamin/mineral + 5g glutamine + 1g vitamin C + 400 IU vitamin E + 1 Calcium Complete + 1 Lipodryl + 2g glucosamine sulfate

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 + 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: 6 mg. melatonin + 5g glutamine + 2g glucosamine sulfate

Again added 4g of glucosamine today. Just for a few days to see how it helps out with my joints etc. Well see what happens. :cool::cool:
----------------------------------------------------------------
Training.
----------------------------------------------------------------
Back Squats:

365 x 10

AWESOME set of squats today. Holy motherf*cking sh!t this was a hard a*s set. Haha I was f*cking close to failure boy holy sh!t. Little too close to be honest. On the 9th rep I went all the way down and touched the bar to the power rack pins and damn I didnt think I was going to get it back up. But I did. :):) Got 10 which was good. Going for 375 I think for my 10RM. Maybe 380 depending on how I feel Sunday. Actually I felt very very strong in this set EXCEPT my 9th rep..

Lying Leg Curls:

165 x 10

Nice hard set of lying leg curls today. Really hit my hamstrings very hard. Good focus and concentration, nice slow reps hitting my hams hard. Going to go for 180 I think as my 10RM. That should be perfect for frying my hamstrings completely. I am pretty sure that my machine only goes up to like 210 lbs. so that will probably end up being my 5RM.

Standing Smith-machine Calf Raises:

320 x 10

Nice hard set of calf raises today. Took the set very very slow with some good hard calf contractions. Really hammered my calves very hard. Good overall set. Was supposed to do 315 today but I felt strong and decided to hit up 320. going to go for 335 lbs. as my 10RM. That should be right about failure.

Flat Barbell Presses:

215 x 10

Woah WAY too close to failure here! tuttuttuttut Dumb move on my part I guess. Very very hard set. Really hit my pecs hard. My 9th and 10th reps were very very tough. I am still going to try for 225 lbs. on Sunday even though I might only 7-9 reps. Well see how it goes Sunday. Hopefully Ill feel very strong on this exercise. Hope so.

Wide-grip Underhand Chins:

+20 x 10

HARD set of chins! Way too hard to be honest. Going to go for +25-30 lbs. on Sunday. I cant really decide. Because +20 was definitely hard, hard as f*ck actually. But I want to strive for a lot so I am going to go for +30 lbs. as my 10RM. See how that goes. Hopefully Ill get at least 8. Preferably 10 if I go all out balls to the wall.

Dips:

+70 x 10

Hard set of dips today! Wow really hit my pecs very very hard. Hammered the f*cking hell outta my pecs to be honest. Leaned forward and really squeezed my pecs hard. Going to go for +80-85 lbs. as my 10RM. Thats going to be close to impossible but I am going to try and go for it.

Bentover Underhand Cambered-bar Rows:

215 x 10

Awesome set of bentover rows today! Really squeezed my lats hard with every single rep. Good concentration today I think. Arched my back, had a good stance and all that too. Great ROM and good overall form. Thats really important for this exercise I think. Anyway hit my lats very hard. Going to go for 230 lbs. as my 10RM I think. That should be just about perfect for achieving 10, good solid reps.

Seated Behind-neck Barbell Presses:

140 x 10

Woah great hard set of BTN presses today. Really hit my delts hard with this set. Good form, nice ROM, good overall set. Very intense with some good focus. Anyway 140 lbs. for 10 was pretty tough so I am going to go for a 150 lbs. 10RM. That should be tough but I think Ill get 9-10 reps. Jeez thats actually going to be really tough but oh well. Ill get it.

Rack Pulls:

355 x 10

Awesome set of rack pulls today!! Not quite to failure but pretty close. Right about where I should be at this point in my microcycle I think. Nice slow reps really feeling it hard in my traps and lower back and grip. Great overall set. Felt it big time in my middle and upper traps. Really dropped the bar low putting tremendous pressure and tension on my traps. Really hit them hard with this set.

Standing Barbell Curls:

100 x 10

HARD set of BB curls today! Tad bit of body English the last rep or so I think. Nothing too big of a deal. 105 lbs. for 10 is perfect for my 10RM. Going to be a great set I think. Anyway nice bicep contractions today. Really felt it hard in my biceps. Okay pump considering that it was just one single set for biceps.

Lying Cambered-bar Extensions:

120 x 10

Actually not too hard of a set of skulls today. This was supposed to be my 10RM according to that formula. Obviously not. Going to actually be strong and go for 130 for 10. Haha I am not sure if Ill get 130 f*cking lbs. for 10 but I am sure as hell going to try hard!! Looking forward to it actually because if I get 130 for 10 I might get 140-150 lbs. for 5. Hehe that would be nuts! Really great for me.

Standing Barbell Reverse Curls:

80 x 10

Nice hard set of reverse curls today. This was actually 5 lbs. higher than my estimated 10RM believe it or not. Pretty crazy. Going to go for 90 lbs. as my 10RM. Might use a little body English but I think Ill be fine as long as I slow down the negative part of every rep and really feel it in my brachialis and brachioradialis. Anyway nice hard today, hit forearms and all that hard.

Machine Crunches:

165 x 10

Good set! I am definitely going to go for 175 as my 10RM. Thats perfect because today was a real b!tch getting all 10, 175 is going to be a stretch. Need to strive to get more and more and more. Thats the way that I think of it at least. Anyway nice hard set of crunches. Felt it bad in my abs. Deep aching right from the first rep.
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
Workout today lasted 50 minutes. Gym a little busy. But tough workout pretty exausting.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Good amount today I guess, maybe need more tomorrow.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Today preworkout, with clothes but without shoes, I weighed 201 lbs. Down 2 lbs. from yesterday. So I guess I am slowly dropping back down to the weight that I was. Thats a good thing.
----------------------------------------------------------------

The_Chicken_Daddy
06-01-2002, 05:06 AM
Micky, as daft as this question may seem, why do you cheat so often when you know you feel bad about it and bad about yourself afterwards? Surely you should have learned that now and curbed "cheats" down to at least once a fortnight?

MonStar
06-01-2002, 05:30 AM
Originally posted by The_Chicken_Daddy
Micky, as daft as this question may seem, why do you cheat so often when you know you feel bad about it and bad about yourself afterwards? Surely you should have learned that now and curbed "cheats" down to at least once a fortnight?

Yeah exactly Rob. That is what you would think.

But for some reason I binge and cheat off my diet like a pathetic loser and just feel horrible afterwards. Somehow while I am cheating I am in a good mood etc. Just eating fast food and everything like that. Kind of stupid if you ask me.

I guess its basically psycologically gratifying or something along those lines. Thats all that I can think of. I mean other than that I just feel like sh!t. :(:(

Think of it this way, you get a craving and fight it or maybe eat something little. I get this horrible craving for some reason and binge and gorge myself for hours on the fast food I crave.

MS

The_Chicken_Daddy
06-01-2002, 07:23 AM
Ok, last year one thing i did was set myself a day in say...two weeks where i'd allocate an entire cheat day. Anything goes. Everytime i felt i wanted to cheat i told myself that it would mean my planned cheat day wouldn't feel as special so i wouldn't cheat.

Why not give it a shot?

Franco
06-02-2002, 10:25 AM
Michael, not sure if its your estrogen levels playing up again or something else, but you seem to be very panicky what with all these diet and training related questions. Take a deep breath...

We don't know your body or how you respond to manipulation of different diets/macros etc. so we can only help to a certain degree. Try and stick to a routine for a couple of months and use a diet you know that will work well for you and your body

MarshallPenn
06-02-2002, 03:18 PM
Because he can't stick with anything for more than a few weeks. Monstar, I'm sad for you, I really am. I hope you truly find something that makes you happy and you enjoy, both in a routine and a "diet". Looking forward to seeing what comes next. Catch you in the next journal. :)