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MonStar
06-06-2002, 11:04 PM
My last journal here @ WBB.

This is not a joke, this is a fact. For all of you who doubt, and without a doubt have reason to, I encourage you please not to flame. I am hoping that all of you guys here at WBB will help me make this my last thread here in the journals board.

I am starting this journal on 6-7-2002. I seriously want this motherf*cking journal to last until 6-7-2003. I know that you guys are all thinking "no f*cking way." But I am thinking yes f*cking way. I dont know what my problem is.

Just need your support. Its summer now and cheating and binging cant be happening. Please guys I need all of your support. :thumbup::thumbup:

MS

MonStar
06-06-2002, 11:05 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
06-06-2002, 11:05 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
- 3 Calcium Complete
- 3-6 mg. melatonin before bed
- 5g glutamine before bed

On rest days Ill do some early AM cardio and beforehand either Adrenalin or Lipodryl, 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, 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 low-fat refeed Ill be taking 250 mg. ALA twice. First right before I start my binge and then 1/2 way into my refeed.

MonStar
06-06-2002, 11:05 PM
Training. (subject to change)
Day 1: Chest, Front Delts, Triceps.
Day 2: Back, Rear Delts, Biceps, Forearms.
Day 3: Rest.
Day 4: Quads, Hamstrings Calves.
Day 5: Side Delts, Traps, Abs.
Day 6: Rest.
Day 7: Rest.

Chest, Front Delts, Triceps.
Flat Barbell Presses: (pyramid up from warm-ups) 3 sets 3-5 / 6-8 / 9-10 reps
Dips: 2 sets 3-5 / 6-8 reps
Flat Dumbbell Flyes: 2 sets 3-5 / 6-8 reps
High-cable Crossovers: 1 set 6-8 reps

Alternating Dumbbell Front Raises: 2 sets 3-5 / 6-8 reps
One-arm Cable Front Raises: 1 set 6-8 reps

Lying Cambered-bar Extensions: 2 sets 3-5 / 6-8 reps
One-arm Overhead Dumbbell Extensions: 1 set 6-8 reps

Back, Rear Delts, Biceps, Forearms.
Wide-grip Underhand Chins: (pyramid up from warm-ups) 3 sets 3-5 / 6-8 / 9-10 reps
One-arm Dumbbell Rows: 2 sets 3-5 / 6-8 reps
Bentover Overhand / Underhand Cambered-bar Rows: 2 sets 3-5 / 6-8 reps
Seated V-bar Pulldowns: 1 set 6-8 reps

One-arm Lying Dumbbell Laterals: 2 sets 3-5 / 6-8 reps
One-arm Bentover Cable Laterals: 1 set 6-8 reps

Standing Barbell Curls: 2 sets 3-5 / 6-8 reps
Incline Alternating Dumbbell Hammer Curls: 1 set 6-8 reps

Standing Barbell Reverse Curls: 1 set 15 reps
Wrist Roller Flexion / Extension: 1 sets to failure

Quads, Hamstrings, Calves.
Barbell Squats: (pyramid up from warm-ups) 3 sets 3-5 / 6-8 / 9-10 reps
Seated Leg Curls: 2 sets 3-5 / 6-8 reps
Leg Presses: 2 sets 3-5 / 6-8 reps
Seated Leg Extensions: 1 set 6-8 reps

Standing Hack-squat Calf Raises: 2-3 sets 15 reps

Side Delts, Traps, Abs.
High Pulls: (pyramid up from warm-ups) 3 sets 3-5 / 6-8 / 9-10 reps
One-arm Dumbbell Side Laterals: 2 sets 3-5 / 6-8 reps
One-arm Cable Side Laterals: 1 set 6-8 reps

Partial Deadlifts: (pyramid up from warm-ups) 2-3 sets 3-5 / 6-8 / 9-10 reps
Dumbbell Shrugs: 2 sets 3-5 / 6-8 reps
Static Holds: 2 sets to failure

Machine Crunches: 2-3 sets 15 reps

Anyway there are a few things I wanted to mention. On REST days Ill be doing cardio in the AM and sometimes in the PM. On training days Ill be doing my cardio postworkout. Which should help with the fat-loss.

After 8 continuous weeks of training I will be taking ONE FULL WEEK off of training alltogether. Refeeds and cardio will continue but training will stop for that week. This is to help my body recover and I think overall it is an excellent idea. Jumping back into training should kickstart my body's growth.

In my journal if I increase in weight and/or reps from week to week there will be a (!) next to the set. This way youll know which exercises I increase on etc. If could be a small increase like a 1/2 rep or a big increase like 5 reps, same goes with poundages. It might be a small increase from the week before like 2.5 lbs. or a big increase like 20 lbs. The point is that its an improvement from the week before.

Jane
06-06-2002, 11:13 PM
You know it's in you.

Just find it, use it, and don't expect it to be easy. At least not at first...let it become habit, then it will come more naturally.

Good luck, but luck has nothing to do with it. :)

MonStar
06-06-2002, 11:49 PM
Originally posted by Jane
You know it's in you.

Just find it, use it, and don't expect it to be easy. At least not at first...let it become habit, then it will come more naturally.

Good luck, but luck has nothing to do with it. :)

Thanks a lot for the support I appreciate it. Somehow I dont even know what the f*ck goes through my head, I just manage to binge like a f*cking pathetic a*shole. Well in case anyone is wondering I kept my journal the same as my other one except I just changed up my split and, the format of my journal.

Well see the other way was getting too long and drawn out. Took 15 seconds just to scroll down through one journal entry. :rolleyes::rolleyes:

But anyway again thanks for the support.

MS

MonStar
06-07-2002, 09:31 AM
(view a description of my diet by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228929#post228929), view a description of my supplements by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228931#post228931), finally view a description of my training by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228932#post228932))


WEEK 1 | DAY 1
6-7-2002


Cardio.
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(postworkout) 20 minutes treadmill, 3.5 MPH @ a 15% incline.
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Comments.
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Kind of woke up in a bad mood today because of my sleep situation. If my Mom wasnt such a fat mansl*t sh!t like that wouldnt happen. I would get 7+ hours of sleep every single night if I didnt have that b!tch a*s wh*re talking down my throat every motherf*cking chance she got. Jesus. :redface::redface:

Anyway obviously I feel extremely fat today. Whenever I start a new journal the night before was a complete feast on nothing but foods that should be restricted to fat people. I dont know what my godd*mn problem is. Went to Hometown Buffet last night with my girlfriend (she cheated too of course, but she cheats on her diet and loses weight!!), and just literally stuffed my face.

I ate a TON of mashed potatoes, corndogs, desserts, you name it. All tasted good at the time but thinking now I dont know how the f*ck I did it. Drank soda, this and that. Then I came home and as if the buffet wasnt enough I decided to stuff my face some more with some Haigen Daas (sp.) ice-cream. Coffee flavored of course.

Really looking forward to an intense workout today. Hitting up chest and tris. I am acutally back on a rather old split from a while back. It was the journal that I kept before HST. Actually got some really really good results with it. Strength was increasing like crazy etc. which is always a good thing in my eyes. :p:p
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Diet. Isocaloric Day.
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Meal 1: Myoplex MRP + 1 cup skim milk
(360 calories, 50g protein, 33g carbs, 2g 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 + smoked ham + 2 slices low-fat cheese + 1 tbsp. low-fat mayo + 1 cup skim milk
(430 calories, 36g protein, 36g carbs, 16g fat)

Meal 5: 1 cup cottage cheese + 1/2 cup pineapple + 1 cup skim milk
(370 calories, 34g protein, 37g carbs, 11g fat)

Total Calories: 2000
Total (g) Protein: 191g - 38%
Total (g) Carbs: 201g - 40%
Total (g) Fat: 49g - 22%
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Pain/Soreness.
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Not sore today at all, feel fine to be honest. Fat as usual but feel fine.
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Sleep.
----------------------------------------------------------------
Last night I got 5 hours sleep. I can thank my motherf*cking b!tch a*s sl*t Mom for that. She woke me up like the motherf*cking b!tch that she is and wouldnt shut her f*cking trap. Along with 2.5 hours which was good. Fell back asleep which is a good thing. Didnt think I was going to but I did. :D:D
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Supplements.
----------------------------------------------------------------
multi-vitamin/mineral 2x today
1g vitamin C 3x today
400 IU vitamin E 3x today
1 Calcium Complete 3x today
1 Adrenalin 2x today
5cc Liquid Clenbutrx preworkout
1/2 serving Cell-Tech + 5g creatine + 5g glutamine peptides + 3g l-arginine + 1g ginger + 500 mg. ALA + 250 mg. Aminogen postworkout
6 mg. melatonin + 5g glutamine before bed
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Training. Chest, Front Delts, Triceps.
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Flat Barbell Presses:

135 x 6, 185 x 6, 205 x 6, 255 x 2.5 (!), 225 x 5.5, 205 x 8

Awesome sets of bench presses today!! Very intense, good overall sets in my opinion. Started off with 135 for 6, then 185 for 6, then 205 for 6. All pretty easy sets not coming close to failure. Then I jacked up the weight to 255 lbs. and only got 2.5. This is a new personal best for me for weight - but not reps at all! :mad::mad: Definitely going to stick with 255 until I can get around 4-5 full reps and then maybe Ill try and increase to 260. I got 250 for 6 before somehow, dont ask me how. Anyway this was still pretty good. Nice hard set. Did my bench sets today in the power rack. Going 1-2" off of my chest with each rep. Dont like the idea of "bouncing" the weight off my chest so I keep my ROM a little more controlled. Anyway hit up 225 next for 5.5, at this point my chest was fried. Finished with 205 for 8 which completely demolished my pecs completely. Good pump in my pecs at this point.

Dips:

+135 x 3 (!), +90 x 6

Woah INTENSE f*cking set of dips today Jesus.. Really murdered my pecs and triceps all the way. Strapped three 45s to my waist. Haha barely could pull the weight up to my waist to do the damn set. This is also a new personal best for me!! :thumbup::thumbup: This is good news. My last max set of dips was +125 for 6. Dont really know how I did that one either. Oh well. Ill get back up there in a few weeks. Just getting back into this kind of split training from HST. Anyway set of dips literally wiped out my entire upper body, I was beat after this!! Hit my pecs very very hard. I took off an entire 45 lbs. plate and I still only got 6 reps with +90. My chest was just exausted. Next week I am definitely going to try +135 lbs. again no increase at all. Until I get +135 for 4-5 I am not going to be increasing. Pecs were insanely pumped at this point.

Flat Dumbbell Flyes:

75 x 6.5, 65 x 7

Two tough sets of flyes today. Used the 75s which is pretty good for me. Really got a good stretch with each and every repetition. Squeezed my pecs hard at the top of every rep and like I said got an awesome stretch at the bottom of every rep. Both excellent sets. Going to hit up the 77.5s next week and see how my pecs handle that. At this point my workout my pecs are so f*cking exausted its tough to get them to perform at all to be honest. Anyway second set was just a joke. I was so f*cking exausted from the first the second just killed me. Pumped up like crazy after this.

High-cable Crossovers:

80 x 7.5

Good finisher for my pecs. Really got some hard slow contractions that totally finished off my pecs completely. Good burn and lactic acid buildup and awesome pump from this exercise. My pecs were swollen like crazy at this point. Going to stick with 80 lbs. on each side until I can get 10 full reps and then Ill bump it up.

Lying Cambered-bar Extensions:

135 x 6.5 (!), 120 x 7

Awesome sets of skulls today!! New personal best!! Great strength here in skulls today holy sh!t. 135 lbs. really wasnt that hard at all for some reason. I dont know what the f*ck happened but believe it or not my sets were to failure, but pretty easy. Somehow I just felt strong in this exercise. Used 135 lbs. for my first set and got 6.5! Looking forward to 140 lbs. next week. Ill see how that goes then but I am sure Ill get at least 4-5. My second set was completely exausting. My triceps were already burnt after the first set so the second basically wiped me out pretty badly. Triceps were pretty pumped up from this exercise.

Seated One-arm Dumbbell Extensions:

30 x 10.5

Great finishing movement for my triceps today. Really hit failure with both arms. Both my left arm and my right arm completely failed at 10.5 reps. Triceps were exausted, and pumped, at this point in my workout. Great burnout movement. Definitely going for a 35 lbs. DB next week though. The 30 was a little too easy. Hopefully with the 35 Ill fail right around 6 - 7 reps. Overall workout was excellent.
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Training Length.
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Lasted 45 minutes today. Good length in my opinion. Pretty brief but not too brief. Good length.
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Water.
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Good amount today, little thirsty so maybe more tomorrow.
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Weight.
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Today preworkout, clothed but without shoes, I weighed 206.5 lbs. Kind of dissapointed but it was honestly expected so its really not a big deal.
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rookiebldr
06-07-2002, 09:58 AM
LMFAO - Time for a faster link to the internet, 15 secs way too slow. BTW, try and get stronger this week. :D :D

MonStar
06-07-2002, 10:18 AM
Originally posted by rookiebldr
LMFAO - Time for a faster link to the internet, 15 secs way too slow. BTW, try and get stronger this week. :D :D

Hehe yeah I know man.. but foreal this is my last journal though here @ WBB no matter what. I know that thats not believable and all that but its true. But anyway you have always supported me which I really really appreciate. Yeah definitely try to get stronger this week man, no doubt.

Looking forward to a good chest and triceps workout today. :):)

MS

MonStar
06-07-2002, 11:28 AM
... Somehow I hit 1000 views, hehe. A lot are mine though I think I was editing my first journal entry like crazy!

MS

captain piddles
06-10-2002, 07:58 PM
if its really your last journal take a long time filling it up
we like having you here

rookiebldr
06-10-2002, 08:33 PM
:withstupi

MonStar
06-11-2002, 01:39 AM
Originally posted by captain piddles
if its really your last journal take a long time filling it up
we like having you here

Good point, I will do that as a matter of fact. I enjoy posting here @ WBB and will continue to do so for a long time. Good environment, etc. Really like the people here too, that means you guys. ;);)

MS

MonStar
06-11-2002, 01:50 AM
(view a description of my diet by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228929#post228929), view a description of my supplements by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228931#post228931), finally view a description of my training by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228932#post228932))


WEEK 1 | DAY 2
6-8-2002


Cardio.
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(postworkout) 20 minutes treadmill, 3.5 MPH @ a 15% incline.
----------------------------------------------------------------
Comments.
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Feel fat today unfortunately!! Oh well theres nothing that I can do about this at this point. What I have decided to do with my diet is instead of having a 5-6 hour low-fat binge I am going to have a full 48-hour refeed instead. I am only going to go over around 15-20% above maintenance calories each day though.

Right around 3500 calories, 200g protein, 600g carbs, and 30g fat each refeed day. So thats all good, hopefully Ill get stronger and while gradually getting leaner. Thats my goal and probably every bodybuilders goal. Blood&Iron has achieved some good results with 1.5 day refeeds so I am thinking 48 hour refeeds will do good also.
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Diet. Isocaloric Day.
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Meal 1: Myoplex MRP + 1 cup skim milk
(360 calories, 50g protein, 34g 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 + 2 slices low-fat cheese + 1 tbsp. mayo
(350 calories, 29g protein, 26g carbs, 16g fat)

Meal 5: 1 bag peanuts
(320 calories, 12g protein, 8g carbs, 27g fat)

Meal 6: 2 cups skim milk
(160 calories, 16g protein, 24g carbs, 1g fat)

Total Calories: 2000
Total (g) Protein: 178g - 35%
Total (g) Carbs: 187g - 36%
Total (g) Fat: 67g - 29%
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Pain/Soreness.
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Chest is KILLING me! Triceps are aching too along with my front delts for some reason. But nothing is hurting like my pecs. Theyre like aching like theyve never been this sore before.
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Sleep.
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Last night I got 7.5 hours sleep. Woke up once due to the sl*t that lives in my house that is unfortunately my mother who wakes me up like a stupid a*s b!tch.
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Supplements.
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multi-vitamin/mineral 2x today
1g vitamin C 3x today
400 IU vitamin E 3x today
1 Calcium Complete 3x today
1 Adrenalin 2x today
5cc Liquid Clenbutrx preworkout
1/2 serving Cell-Tech + 5g creatine + 5g glutamine peptides + 3g l-arginine + 1g ginger + 500 mg. ALA + 250 mg. Aminogen postworkout
6 mg. melatonin + 5g glutamine before bed
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Training. Back, Rear Delts, Biceps, Forearms.
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Wide-grip Underhand Chins:

-20 x 6, BW x 6, +25 x 6, +60 x 3.5 (!), +45 x 5.5, +25 x 6.5

Totally awesome set of chins today holy f*ck!! Started off with an easy warmup of -20, got some good lat contracitons which was good. Then hit up my BW for 6 which was also easy. Went for +25 for 6 and that actually might have been a tad too hard for a warmup. Oh well. Anyway moved onto my work set and got a new personal best!! +60 lbs. for 3.5 reps. Definitely hit failure with this set no questions asked. Squeezed my lats hard with every rep. Died at 3 reps I barely got another 1/2 rep. After this first work set my lats were spent. Hit up +45 for 5.5 reps, tough set. Expected more reps but oh well. Then finally finished off with +25 for 6.5 reps. Hit failure on all 3 work sets. Going to stick with all of the same weight next week definitely. Until I get around 4-5 full reps with +60, 6-7 full reps with +45, and finally 8-9 full reps with +25 lbs. :):)

One-arm Dumbbell Rows:

95 x 5 (!), 80 x 8.5

Two totally intense sets of DB rows today. Lats were already pretty exausted by the time that I got to this exercise. Chins really wiped me out big time. Used 95 lbs. which was a new personal best for me!! This was really great in my eyes. Really impressed myself with my strength here. I am going to go with a 100 lbs. DB next Saturday and see what happens with that. If I get a full 5 reps then I will increase again to the 105 lbs. DB. Anyway awesome first set. Really got some excellent lat contractions today. Kept my elbow close to my body which really helped me out big time. Squeezed each side all the way. Nice slow reps really feeling out the movement. Moved onto an 80 lbs. DB which was actually too light. Was aiming for around 6-7 reps and I got 8.5, so I am going to go with an 85 lbs. DB next Saturday. Good overall sets.

Bentover Underhand Cambered-bar Rows:

230 x 5.5, 215 x 9.5

Two good hard set of Yates rows. Really got some excellent lat contractions here. By this point my lats were pretty much fried completely which really didnt make the sets too much fun but oh well. Still got some good contractions in my lats which is always a good thing.. Started off with 230 lbs. which is actually great for me. Used 225 lbs. last time I did these. Going to go for 235 lbs. next Saturday because I got more than 4 full reps, with good form etc. Anyway second set was also good. Nice strength here in the second set! Surprised my lats had anything left in them at all. Going to go with 220 lbs. next week since I got such a high amount of reps. I was aiming for around 6-8. Anyway both good sets. :thumbup::thumbup:

Seated V-bar Pulldowns:

185 x 7.5

Great set of pulldowns today. Failed at 7.5 reps. Nice hard lat contractions today with pulldowns. Probably feel it more in my lats with this one exercise than I do with every single other back exercise that I do which is pretty amazing because its a machine. Anyway again with this machine exercise I am going to wait until I get 8-10 full reps to increase because I am going to end up increasing to 200 lbs. because the pulldown station at my gym inreases in 15 lbs. increments which is probably going to end up being really annoying. Oh well theres nothing I can do.

Standing Barbell Curls:

120 x 3.5, 100 x 7.5

Two tough a*s sets of BB curls today. :redface::redface: Pissed me off what my strength was like though. I am thinking that all the sets of vertical and horizontal rows prior to my BB curls is what is causing my strength in my curling movements to suck. By the time that I get to curls my biceps are already fried. Seems to make sense in my eyes. Anyway first set used 120 lbs. Basically 120 lbs. kicked the f*cking sh!t out of me as you can see. Only get 3.5 reps which is a motherf*cking joke in my eyes. Going to stick with 120 lbs. Until I can handle 120 for 4-5 full good solid reps. Second set dropped 20 lbs. because I realized how exausted my biceps were, and got 7.5 reps. Felt it a lot more in my biceps during second set vs. first. :cool::cool:

Incline Alternating Dumbbell Hammer Curls:

35 x 6.5

Great set of hammers today. Really hit my brachioradialis and brachialis very very hard. Excellent slow reps in each arm, lots of focus and everything like that. Biceps like I said before were just burnt out at this point. Oh well Ill get over it. Anyway going to stick with the 35 lbs. DBs until I can get at least 7-8 reps. Then Ill try and go for an increase up to the 40 lbs. DBs. Cant imagine increasing though anytime soon. Maybe in the next few weeks.

Standing Barbell Reverse Curls:

85 x 7.5

Nice hard set of reverse curls today. Good intensity and awesome focus etc. Nice ROM, good form, excellent overall set. Brachioradialis and brachialis again were stimulated completely with this set. Good slow reps, lots of lactic acid buildup. Until I get 8 full reps I am not going to increase the load though. So hopefully next week Ill get 85 lbs. for 7.5 and then the week after Ill go for 90 lbs. and see how I do with that. But anyway good overall set. :D:D

Wrist Roller Flexion / Extension:

25 x 7.5

Woah f*cked up my forearms big time!! Really hit my lower arms completely with this exercise. Nice intensity and good focus etc. My TUT was also really great. Probably around a few minutes long. Anyway extended my wrist up until the weight hit my hands was considered one repetition. So as you can see it was a long set. Hit my forearms hard, incredible lactic acid buildup and feeing of exaustion in my lower arms. Grip and hands and forearms were totally burnt out completely at this point.

Static Holds:

360 x :16

Awesome way to finish off my grip today. Really hit my hands and forearms hard. Held onto the weight for a full :16 seconds, maybe even :17 seconds. Great burnout exercise for my lower arms. Actually this exercise came down to a pain exercise. The more pain that you can take in your hands the better off youll do in this exercise I think. Going to go for 410 lbs. next Saturday, and see how I get that. I am aiming for right around 10 second static hold sets, not 15 second sets. :rolleyes::rolleyes:
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Training Length.
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Lasted 55 minutes today. Little longer oh well not over an hour.
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Water.
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Good amount today, need to keep it up..
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Weight.
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Today preworkout, clothed but without shoes, I weighed 202.5 lbs. Down a few lbs., probably water weight.
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MonStar
06-11-2002, 02:02 AM
(view a description of my diet by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228929#post228929), view a description of my supplements by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228931#post228931), finally view a description of my training by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228932#post228932))


WEEK 1 | DAY 3
6-9-2002


Cardio.
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(AM) 20 minutes stationery bike, alternating one minute of level 6 with one minute of level 8.
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Comments.
----------------------------------------------------------------
What else is new I feel like a fat slob today. Thats really nothing new I dont think. The only thing that I have to benefit is that my refeed is tonight. I asked popular diet guru Lyle McDonald what he thought of shorter (5-6 hour refeeds) and heres what he had to say:

"Actually, last summer, out of some weird-idea or another I did this (there was some data showing leptin could get boosted in 5 hours of pigging out or something).. I was training M/W/F and doing like a 5 hour refeed right around training. I'd start with a pre-workout meal and pig out until bedtime). Then go back to dieting the other 36 hours w/ cardio in the morning. Worked well as I recall, muscles stayed full and I always got a good pump and fat kept coming off.

Lyle"
----------------------------------------------------------------
Diet. Refeed Day.
----------------------------------------------------------------
Meal 1: Myoplex MRP + 1 cup 2% milk
(400 calories, 50g protein, 34g carbs, 7g fat)

Meal 2: 1 slice whole-wheat bread + 2 tbsp. peanut butter
(230 calories, 11g protein, 16g carbs, 17g fat)

Refeed: Wow lots of fun in my refeed tonight! Felt like I ate a little more than usual but all good tasting stuff in my eyes. Packed in the low-fat foods like crazy. Ate lots of sugary candy and low-fat / non-fat ice-cream and all that. At a few Lean Cuisine's etc.

Started my refeed tonight right around 7:00 PM I think something like that and I ended it right around 1:00 - 2:00 AM. Basically pigged out the whole time. Not eating anything really really bad but nothing really good either but oh well. All crap like soda and cereal with skim milk etc. :):)

Anyway all good tasting stuff that should easily hold me over until the next refeed which is Wednesday night.

(prior to refeed)
Total Calories: 630
Total (g) Protein: 61g - 37%
Total (g) Carbs: 50g - 30%
Total (g) Fat: 24g - 33%
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Chest is still hurting so f*cking badly I dont know what the hell the problem is. Lats and biceps are a little sore too. Triceps too but nothing like my chest! :eek::eek:
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
Last night I got 7 hours sleep. Woken up again as usual by the sl*t manchild b!tch wh*re, AKA my Mom.
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
5g glutamine precardio (+ 1 Adrenalin) precardio
multi-vitamin/mineral 2x today
1g vitamin C 3x today
400 IU vitamin E 3x today
1 Calcium Complete 3x today
1 Adrenalin 2x today
500 mg. ALA with start of refeed
500 mg. ALA halfway through refeed
6 mg. melatonin + 5g glutamine before bed
----------------------------------------------------------------
Training. Rest.
----------------------------------------------------------------
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
N/A.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Okay amount, need more.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Didnt get to the gym today so I couldnt weigh myself unfortunately.
----------------------------------------------------------------

MonStar
06-11-2002, 02:16 AM
(view a description of my diet by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228929#post228929), view a description of my supplements by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228931#post228931), finally view a description of my training by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228932#post228932))


WEEK 1 | DAY 4
6-10-2002


Cardio.
----------------------------------------------------------------
(postworkout) 20 minutes treadmill, 3.5 MPH @ a 15% incline.
----------------------------------------------------------------
Comments.
----------------------------------------------------------------
Feel okay today I guess. Still feel a little flabby which isnt a good thing but deep down I know that its all psycological. Not too big of a deal I dont think. Anyway looking forward to an intense leg workout today, going to hit up 405 lbs. squats baby!! :D:D
----------------------------------------------------------------
Diet. Isocaloric Day.
----------------------------------------------------------------
Meal 1: Myoplex MRP + 1 cup 2% milk
(400 calories, 50g protein, 34g carbs, 7g fat)

Meal 2: 1 slice whole-wheat bread + 1 tbsp. peanut butter + 1 cup 2% milk + 1 serving whey protein
(380 calories, 37g protein, 31g carbs, 15g 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 + 1 can tuna + 1 tbsp. mayo
(410 calories, 38g protein, 24g carbs, 14g fat)

Meal 5: 1 cup cottage cheese + 1/2 cup pineapple + 1 cup 2% milk
(410 calories, 34g protein, 37g carbs, 15g fat)

Total Calories: 2020
Total (g) Protein: 203g - 40%
Total (g) Carbs: 181g - 36%
Total (g) Fat: 54g - 24%
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Chest is actually still sore somehow I dont know how. Everything else feels okay.
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
last night I got 5.5 hours sleep. Thanks to the sl*t Mom of mine, then fell back asleep for 2 hours which was a good thing.
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
multi-vitamin/mineral 2x today
1g vitamin C 3x today
400 IU vitamin E 3x today
1 Calcium Complete 3x today
1 Adrenalin 2x today
5cc Liquid Clenbutrx preworkout
1/2 serving Cell-Tech + 5g creatine + 5g glutamine peptides + 3g l-arginine + 1g ginger + 500 mg. ALA + 250 mg. Aminogen postworkout
6 mg. melatonin + 5g glutamine before bed
----------------------------------------------------------------
Training. Quads, Hamstrings, Calves.
----------------------------------------------------------------
Barbell Squats:

135 x 6, 225 x 6, 315 x 6, 405 x 5 (!), 365 x 6.5, 315 x 8.5

Totally AWESOME sets of squats today. Really really pumped up, but exausted after these sets. Started off hitting up 135 lbs. for 6 which was a joke. Then hit up 225 for 6 which was also very very easy. Then moved onto 315 for 6 which was kind of difficult, but nowhere near failure at all. Then added another 45 lbs. plate and hit up 405 lbs.!! New personal best baby! Very impressed. Took it off the rack and I was just totally like how the f*ck am I going to squat this much weight? It felt like a million pounds on my back. Anyway good sets. After this set I was just so f*cking burnt out I dont even know how I kept going. Since I got 5 reps though I am going to hit up 415 next week. ;);) Anyway 365 for 6.5 was a b!tch, my legs were exausted. Then hit up 315 for 7.5 and at this point I was just so f*cking tired it was ridiculous.

Seated Leg Curls:

200 x 6.5, 180 x 7.5

Two good hard sets of leg curls. Squeezed my hamstrings very very hard with some nice slow reps. Really focused hard on my hamstrings and contracting them all the way. Excellent sets. Going to up my first set to 205 lbs. next week and keep 180 lbs. for my second until I can get 180 for 8-9 full reps.

Leg Presses:

610 x 6.5, 570 x 8

Hard set of leg presses holy f*ck. Very very intense. At this point my legs were so motherf*cking exausted it was just ridiculous. Legs were shaking insanely the entire sets. First set of 610 was just unbelievable. Legs were so tired I dont know how the hell I got any reps at all. Didnt think I was going to get one haha. Need to be more confident in my strength I guess. Good ROM on both sets though which was good considering how exausted my legs really were.

Seated Leg Extensions:

200 x 7.5

Awesome set of leg extensions! Really good way to burnout my front thighs all the way. My legs were so f*cking hurt after this set I couldnt even believe it. Tried hard to just keep going and rep out another and another and another. Finally I hit 7 reps and went all out to get 8 - stayed halfway up from 7 to 8 reps for about 20 seconds thought I was going to get it but I didnt. Totally hit failurie with this set.

Standing Hack-squat Calf Raises:

650 x 12, 560 x 15

Two awesome sets of calf raises! Used the hack-squat which I have never used before for calf raises. Can handle a lot more weight on this which is good. I think that the thing only goes up to 800-1000 lbs. or something like that. Ill probably get that by the middle/end of summer. Hopefully. Well see what happens. Form and ROM were excellent though. Really hit my soleus hard which is pretty tough for me to do on any standing calf movement. :cool::cool:
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
Lasted 45 minutes today. Good length.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Pretty good amount, need more.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Today preworkout, clothed but without shoes, I weighed 202 lbs. Good weight I guess since I just refed last night.
----------------------------------------------------------------

The_Chicken_Daddy
06-11-2002, 08:29 AM
Congrats, Micky. You're now a member of the 400+ club :)


(Robboe is not a member of this club...yet.)

rookiebldr
06-11-2002, 08:29 AM
Originally posted by MonStar
Barbell Squats:

135 x 6, 225 x 6, 315 x 6, 405 x 5 (!), 365 x 6.5, 315 x 8.5


Awesome squats bro. Showing some awesome strength - 4 plates per side!!!

MonStar
06-11-2002, 11:14 AM
Originally posted by The_Chicken_Daddy
Congrats, Micky. You're now a member of the 400+ club :)


(Robboe is not a member of this club...yet.)

Hehe thanks a lot bro. Yeah that was a tough a*s motherf*cking session. Cant believe I got 5 reps I expected like 2-3. Going to hit up 415 next Monday. :thumbup::thumbup:

Crazy thing is as a freshman in highschool the biggest guy I have ever seen was this guy Joe Manley and put up 405 lbs. on squats as his 1RM. An his quads were like my waist!! Crazy sh!t. The stronger you get the less competition you have.


Originally posted by rookiebldr
Awesome squats bro. Showing some awesome strength - 4 plates per side!!!

Thanks a lot man I loaded up the 4 plates on each side and just had get pissed off or I wouldnt have even gotten one rep. Totally exausting set. Literally just completely out of breath afterwards.

MS

Franco
06-11-2002, 02:48 PM
Impressive lifting Mike.

You must've been in the zone for that set

MonStar
06-11-2002, 03:08 PM
Originally posted by FAngel
Impressive lifting Mike.

You must've been in the zone for that set

Thanks a lot FAngel. Yeah that was a good set of squats. I actually worked out around 9:00 PM to be honest so I dont know how in the zone I was I was actually a little tired. I think if it was the afternoon I actually might have, hence "might", gotten a few more reps.

I dont know well see how I handle 415 lbs. next week.

MS

MonStar
06-12-2002, 12:14 AM
(view a description of my diet by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228929#post228929), view a description of my supplements by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228931#post228931), finally view a description of my training by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228932#post228932))


WEEK 1 | DAY 5
6-11-2002


Cardio.
----------------------------------------------------------------
(postworkout) 20 minutes treadmill, 3.5 MPH @ a 15% incline.
----------------------------------------------------------------
Comments.
----------------------------------------------------------------
Feel okay today I guess. Still feel a little flabby which isnt a good thing but deep down I know that its all psycological. Anyway good amount of sleep etc. so I am thinking that my delt and trap workout will be top notch today.

The only supplement that came in the mail today was my Prolab whey. Tried it with some milk and it was pretty tasty. Actually better than I expected. Looking forward to my ephedrine hcl and the other supplements within the next few days. :):)
----------------------------------------------------------------
Diet. Isocaloric Day.
----------------------------------------------------------------
Meal 1: Myoplex MRP + 1 cup 2% milk
(400 calories, 50g protein, 34g carbs, 7g fat)

Meal 2: 1 slice whole-wheat bread + 1 tbsp. peanut butter + 1 cup 2% milk + 1 serving whey protein
(380 calories, 37g protein, 31g carbs, 15g fat)

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

Meal 4: 4 cups skim milk + 1 bag pistachios
(440 calories, 37g protein, 54g carbs, 11g fat)

Meal 5: 1 cup cottage cheese + 1/2 cup pineapple + 1 cup 2% milk
(410 calories, 34g protein, 37g carbs, 15g fat)

Total Calories: 2050
Total (g) Protein: 202g - 38%
Total (g) Carbs: 211g - 40%
Total (g) Fat: 51g - 22%
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Chest is actually still sore somehow I dont know how. My quads and hamstrings and glutes are KILLING me! :cry::cry: Everything else feels okay.
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
Last night I got 8 hours sleep. Good amount of sleep for once in my f*cking life. Its about time. This is a good thing.
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
multi-vitamin/mineral 2x today
1g vitamin C 3x today
400 IU vitamin E 3x today
1 Calcium Complete 3x today
1 Adrenalin 2x today
5cc Liquid Clenbutrx preworkout
1/2 serving Cell-Tech + 5g creatine + 5g glutamine peptides + 3g l-arginine + 1g ginger + 500 mg. ALA + 250 mg. Aminogen postworkout
6 mg. melatonin + 5g glutamine before bed
----------------------------------------------------------------
Training. Side Delts, Traps, Abs.
----------------------------------------------------------------
Standing Barbell Overhead Presses:

95 x 6, 115 x 6, 125 x 6, 155 x 2.5 (!), 135 x 5.5, 125 x 7.5

Really good sets of OH presses today. I havnt done this exercise in years, and its a million times harder than BTN presses holy f*ck. I couldnt get over what a difference it was. Anyway started off with 95 lbs. for 6, not too bad at all. Not too much body English. Then hit up 115 for 6, which was a little tougher. Then moved onto 125 for 6 and that was a b!tch actually. Not to failure obviously but still a sh!tty set. Then moved onto a new (first) personal best which was 155 for ONLY 2.5 reps!! Pathetic amount of body English. Little too much in my opinion. Went down to about chin level which was good. Nice ROM and exaustion in my delts. Going to stick with 155 lbs. until I get 5 full solid reps. Then I hit up 135 and only got 5.5 reps. Haha pathetic again. Sticking with 135 until I get 6-7 full reps. Well see. Finally finished with 125 which was also a b!tch and I am sticking with that weight until I get 9-10 reps.

One-arm Dumbbell Side-laterals:

35 x 10, 30 x 11

Awesome set of laterals today. Good focus and nice form and ROM. Really good delt contractions. Really hit my delts hard. Good concentration and focus etc. First set was actually too light. Going to go for 40 lbs. DB next week and see how many reps I can get with that because the first set was too easy. Not easy just not heavy enough I dont think. Anyway again good sets.

One-arm Cable Side-laterals:

40 x 10

Good hard set of cable laterals today. Hit my side delts hard again with this set. Good continous tension on my delts both in the postive and negative part of each lift. Good contractions in my delts etc. Going to stick with 40 lbs. because I tried 50 today and I could barely get one f*cking rep for some reason. I dont know what the hell difference 10 lbs. makes but somehow it killed me. :rolleyes::rolleyes:

Partial Deadlifts:

135 x 6, 225 x 6, 315 x 6, 455 x 4.5 (!), 405 x 6, 365 x 7

Awesome sets of partial deads today!! I feel like the guys that were doing full ROM deads for powerlifting got pissed because they were doing something like 315-365 lbs. and I was hitting up 455 lbs. :D:D Anyway easy a*s warmups no problem at all, hit up 455. Woah slow a*s reps totally murdered my traps and grip. Very very good sets. Traps were so burnt after this and so was my grip. New personal best today!! :thumbup::thumbup: Really impressed myself. Moved onto 405 lbs. for 6 which wasnt really too bad I dont think. Going to stick with 455 until I get 5 full reps, then up it. Going to stick with 405 as my second set until I get 8 full reps, and for my last set I am going to stick with 365 until I get 10 full reps.

Dumbbell Shrugs:

100 x 6.5, 90 x 7.5

At this point my traps were completely exausted and so was my grip. Used the heaviest DBs that my gym has, the 100s. Hit up 6.5 reps which was good I was pretty impressed. Next week I am going to stick with the 100s until I get 8 reps, and the 90s until I get 10 reps. Well see what happens next week. Good sets, hit my traps very very hard. Even though they were so f*cking exausted it was unbelievable.

Machine Crunches:

150 x 15, 150 x 15

Good burnout sets. First set beat the f*cking hell outta my abs and the second did the same. Both tore my abs apart. Excellent sets really getting some good lactic acid buildup all the way. Going to maybe try and go for 155 lbs. next week and see how that goes. Well see what happens. Abs felt completely exausted after this.
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
Lasted 50 minutes. Good length I guess gym pretty busy. Bunch of pure powerlifting guys that were pulling hundreds of pounds in the power rack for 45+ minutes on one exercise. :rolleyes::rolleyes:
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Pretty good amount today I guess. Little thirsty very humid outside.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Today preworkout, clothed but without shoes, I weighed 200.5 lbs.. Good weight I guess. Curious to see how my refeed effects this.
----------------------------------------------------------------

heathj
06-12-2002, 12:19 AM
How much are your partials...like how far from the ground do you go too, or whatever...

MonStar
06-12-2002, 12:24 AM
Originally posted by heathj
How much are your partials...like how far from the ground do you go too, or whatever...

A few inches below or close knee level. Makes the lift a lot more on my traps and lower back and grip vs. my hamstrings and glutes etc. Works well at hitting my traps hard.

You should give them a shot. ;);)

MS

rookiebldr
06-12-2002, 08:23 AM
Originally posted by MonStar
Standing Barbell Overhead Presses:

95 x 6, 115 x 6, 125 x 6, 155 x 2.5 (!), 135 x 5.5, 125 x 7.5



MonStar, why try going with such a low rep range (2.5)? It may not have been planned to be that low but since it is, why not go for 145 and get 4 solid reps and work from there up esp. since as you said there was a fair bit of "body english". I thought your routine goals were to stay in the 4-6 rep range, good form.

MonStar
06-12-2002, 09:33 AM
Originally posted by rookiebldr


MonStar, why try going with such a low rep range (2.5)? It may not have been planned to be that low but since it is, why not go for 145 and get 4 solid reps and work from there up esp. since as you said there was a fair bit of "body english". I thought your routine goals were to stay in the 4-6 rep range, good form.

My first set is low reps for standing OH presses and partial deads. Around 3-5 reps. So getting 2.5 reps wasnt that far off (.5 reps). I mean obviously I would have rather gotten 3 but that wasnt happening. Also I didnt expect to fail at 2.5 reps.

I havnt done standing OH presses in years. I mean 3-4 years or more its been a long long time. I had no idea where I would be at. I figured if I could OH press 165 behind-neck seated with no momentum at all then 155 should be easy.

Anyway oh well nothing I can do now. I am going to stick with 155 lbs. until I get 5 full solid reps. :):)

MS

MonStar
06-12-2002, 09:55 AM
(view a description of my diet by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228929#post228929), view a description of my supplements by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228931#post228931), finally view a description of my training by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228932#post228932))


WEEK 1 | DAY 6
6-12-2002


Cardio.
----------------------------------------------------------------
(AM) 20 minutes stationery bike, alternating one minute of level 6 with one minute of level 8.
----------------------------------------------------------------
Comments.
----------------------------------------------------------------
Feel okay today. My DOMS is just f*cking ridiculous. My legs hurt so motherf*cking much I cant even deal with it. Not that I am a b!tch or anything but this is why I think I stopped training legs for a little while. Hated the DOMS I used to get from it. :(:(

Decided today to drop OH pressing. I feel like my front delts get hit hard with BB bench pressing and dips etc. And OH presses are simply just putting excessive stress on my front delts that I dont need. Going to up my sets of laterals and focus more on improving my strength in them. Well see what happens. I am totally confident that my delt development wont suffer.
----------------------------------------------------------------
Diet. Refeed Day.
----------------------------------------------------------------
Meal 1: Myoplex MRP + 1 cup 2% milk
(400 calories, 50g protein, 33g carbs, 8g fat)

Meal 2: 1 cup skim milk + 1 slice whole-wheat bread + 1 tbsp. peanut butter
(210 calories, 15g protein, 24g carbs, 9g fat)

Refeed: started my refeed tonight right around 6:30 PM. Pigged out on low-fat and non-fat foods for about a good 6 hours I would say. Until right around 12:30 AM. Ate a lot of food I think, lots of candy and soda and things like that. Few bowls of cereal etc. Also ate a low-fat frozen dinner, that was macaroni and cheese. Pretty tasty. :p:p

Feel like I might have put on some water weight tonight. Started to feel fat. Nothing too bad though. When I refeeding on low-fat foods I never really feel FULL. Like full full, I feel like I have eaten a lot of food but without the fat I dont get that stuffed feeling. I dont know if any of you guys know what I mean.

Anyway good refeed tonight. Some tasty stuff, this will definitely hold me over for the next few days.

(prior to refeed)
Total Calories: 610
Total (g) Protein: 65g - 41%
Total (g) Carbs: 57g - 36%
Total (g) Fat: 17g - 23%
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Holy f*ck... my legs are KILLING me!! :cry::cry: I dont think that my legs have ever been this sore before. My quads are hurting so badly I could barely walk up and down the stairs in my house. My legs are so f*cked. Its that 405 lbs. squat that f*cked me. Traps are also hurting, middle and upper.

Somehow I dont know if its my lats but I dont think that it is, my serratus muscles are killing me! (the musclegroup in between your lats and your pecs almost underneath your armpits) I feel like theyre aching like crazy too making my whole upper body hurt. I am thinking maybe you use them to stabilize the weight in partial deads.
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
Last night I got 8.5 hours sleep. :thumbup::thumbup: This is a good thing considering for once in my f*cking life my stupid Mom didnt wake me up.
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
5g glutamine precardio (+ 1 Adrenalin) precardio
multi-vitamin/mineral 2x today
1g vitamin C 3x today
400 IU vitamin E 3x today
1 Calcium Complete 3x today
1 Adrenalin 2x today
500 mg. ALA with start of refeed
500 mg. ALA halfway through refeed
6 mg. melatonin + 5g glutamine before bed
----------------------------------------------------------------
Training. Rest.
----------------------------------------------------------------
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
N/A.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Pretty good amount of water today, maybe need more during my refeed.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Didnt get to the gym today so I couldnt weigh myself unfortunately.
----------------------------------------------------------------

MonStar
06-12-2002, 11:21 PM
... Dropped OH pressing alltogether and well see how this affects my shoulder development. :):)

MS

AMP 33
06-13-2002, 11:38 AM
do you get ppl to spot you ? or do you do all the lifts on your own?

MonStar
06-13-2002, 11:44 AM
Originally posted by AMP 33
do you get ppl to spot you ? or do you do all the lifts on your own?

I do most of my heavy lifts in the power rack with the pins. So I dont have to worry about a spotter. I set the pins right where Ill drop the weight if I hit failure. :cool::cool:

MS

MonStar
06-13-2002, 12:18 PM
(view a description of my diet by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228929#post228929), view a description of my supplements by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228931#post228931), finally view a description of my training by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228932#post228932))


WEEK 1 | DAY 7
6-13-2002


Cardio.
----------------------------------------------------------------
(AM) 20 minutes stationery bike, alternating one minute of level 6 with one minute of level 8.
----------------------------------------------------------------
Comments.
----------------------------------------------------------------
Feel pretty good today. Trying to decide whether or not I should replace my OH pressing movement with something like high-pulls. Those of you who dont know what they are theyre basically a little wider than shoulder-width grip powerful upright row only going up to about nipple level.

Decided to replace my standing BB OH presses with high pulls. Looking forward to trying these. All they are is basically a powerful upright row. Pulling the bar powerfully up really hitting my side-delts hard. I am probably going to with either a shoulder-width, or little wider than shoulder width grip.

Big time looking forward to tomorrow. I know that this is stupid and really doesnt matter at all but I am really looking forward to Par Deus's new online magazine. Supposedly there is something "better" than refeeding for stimulating leptin levels. I cant wait to figure out what it is and incorporate it. :D:D
----------------------------------------------------------------
Diet. Isocaloric Day.
----------------------------------------------------------------
Meal 1: Myoplex MRP + 1 cup skim milk
(360 calories, 50g protein, 33g carbs, 4g fat)

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

Meal 3: 3 servings whey protein + cup skim milk
(420 calories, 68g protein, 25g carbs, 5g fat)

Meal 4: 2 slices whole-wheat bread + smoked ham + 2 slices low-fat cheese + 1 tbsp. low-fat mayo
(290 calories, 22g protein, 22g carbs, 14g fat)

Meal 5: 1 slice whole-wheat bread + 1 cup skim milk
(300 calories, 19g protein, 28g carbs, 17g fat)

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

Total Calories: 2050
Total (g) Protein: 212g - 40%
Total (g) Carbs: 173g - 32%
Total (g) Fat: 67g - 28%
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
My thighs are still killing me. Front thighs are really hurting badly. Hamstrings and glutes are still sore but nothing like my quads. Quads are just f*cking aching. Theyre so bruised if I bump them into something it KILLS! :cry::cry:
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
Last night I got 8.5 hours sleep. :thumbup::thumbup: Good amount of sleep again! This is crazy for me haha. Two nights in a row uninterrupted sleep.
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
5g glutamine precardio (+ 1 Adrenalin) precardio
multi-vitamin/mineral 2x today
1g vitamin C 3x today
400 IU vitamin E 3x today
1 Calcium Complete 3x today
1 Adrenalin 2x today
6 mg. melatonin + 5g glutamine before bed
----------------------------------------------------------------
Training. Rest.
----------------------------------------------------------------
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
N/A.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Pretty good amount today, but I would definitely like to take in more tomorrow.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Didnt get to the gym today so I couldnt weigh myself unfortunately.
----------------------------------------------------------------

rookiebldr
06-13-2002, 01:52 PM
Originally posted by MonStar
... Dropped OH pressing alltogether and well see how this affects my shoulder development. :):)

MS

I hope it was nothing I said. j/k :) I read your other thread on overhead pressing it looked like you got the answer to your question.


Originally posted by MonStar

...Trying to decide whether or not I should replace my OH pressing movement with something like high-pulls. Those of you who dont know what they are theyre basically a little wider than shoulder-width grip powerful upright row only going up to about nipple level.


If I have the image correct, these should hit your front delts and traps right. Sounds good. :) :)

MonStar
06-13-2002, 03:56 PM
Originally posted by rookiebldr


I hope it was nothing I said. j/k :) I read your other thread on overhead pressing it looked like you got the answer to your question.

If I have the image correct, these should hit your front delts and traps right. Sounds good. :) :)

I am actually just going to stick with side-laterals. I was going to go with high pulls but theyre primarily a trap exercise which is really not what I want to be working at all. Going to hit my side delts with some laterals and then hit up partial deads and DB shrugs. :):)

MS

MonStar
06-13-2002, 11:50 PM
... Hit 2000 views. :cool::cool:

MS

MonStar
06-14-2002, 08:48 PM
(view a description of my diet by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228929#post228929), view a description of my supplements by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228931#post228931), finally view a description of my training by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228932#post228932))


WEEK 2 | DAY 1
6-14-2002


Cardio.
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(postworkout) 20 minutes treadmill, 3.5 MPH @ a 15% incline.
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Comments.
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Woke today felt pretty good I guess. Looking forward to a good chest and triceps workout. Not increasing really on any of my poundages but hopefully going to be achieving some more reps than usual. Well see what happens.

Reordered my ephedrine hcl from www.netrition.com which didnt require my f*cking social security card and license to be faxed to them. Ordered 3 bottles of Vasopro where each tab contains 25 mg. ephedrine hcl and 200 mg. of guaifenesin.

Changed up my routine a little bit. Actually making front delts a part of my chest and triceps day, and adding rear delts to my back and biceps day. And then hitting just my side delts on my delt and trap day. I am thinking that this should work extremely well. :p:p

That was dumb. I go on and on looking forward to Par Deus's new article on leptin and first of all his 4th Leptin Article doesnt come out until next Friday. Second of all what he was talking about as being "better than refeeding" is some supplement thats like $80 or some sh!t for a month's supply. I dont see that happening at all. Plus taking out the refeeding takes the fun out of this way of eating!! :redface::redface:

Feel VERY fat tonight before bed. I can kind of tell that my leptin levels are dropping because I feel totally SICK of dieting, and I feel like I want to binge. Glad tomorrow night is a refeed. I am hoping that this diet will work well. I am definitely going to give it time to work though.

I feel like a lot of times Ill be dieting and just get sick of it or something along those lines and quit and jump to the conclusion that it "doesnt work for me." Not sure why the f*ck I do that. Oh well. Overfeeding on carbs is the primary way to stimulate leptin and insulin which are very anabolic hormones. So my rational is that I will gain size / strength / development from the refeeds and drop the fat from the isocaloric days. Hopefully...
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Diet. Isocaloric Day.
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Meal 1: Metrx MRP + 1 cup skim milk
(320 calories, 46g protein, 31g carbs, 3g fat)

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

Meal 3: 1 slice whole-wheat bread + 2 tbsp. peanut butter + 2 cups skim milk
(390 calories, 27g protein, 40g carbs, 17g fat)

Meal 4: 1 bag peanuts
(290 calories, 14g protein, 13g carbs, 21g fat)

Meal 5: 2 slices whole-wheat bread + smoked ham + 2 slices low-fat cheese + 1 tbsp. low-fat mayo
(400 calories, 35g protein, 34g carbs, 14g fat)

Meal 6: Myoplex Low-carb bar
(210 calories, 25g protein, 2g carbs, 5g fat)

Total Calories: 2030
Total (g) Protein: 191g - 38%
Total (g) Carbs: 175g - 34%
Total (g) Fat: 63g - 28%
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Pain/Soreness.
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Quads are still sore today, other than that I feel pretty good. Actually my hamstrings are hurting too a tad. Nothing extreme just a little discomfort.
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Sleep.
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Last night I got 9 hours of sleep. Didnt wake up at all which is awesome. :D:D
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Supplements.
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multi-vitamin/mineral 2x today
1g vitamin C 3x today
400 IU vitamin E 3x today
1 Calcium Complete 3x today
1 Lipodryl 2x today
5cc Liquid Clenbutrx preworkout
1/2 serving Cell-Tech + 5g creatine + 5g glutamine peptides + 3g l-arginine + 1g ginger + 500 mg. ALA + 250 mg. Aminogen postworkout
6 mg. melatonin + 5g glutamine before bed

Switched over from Adrenalin to Lipodryl. Adrenalin is an NYC stack, more of an appetite supressent and Lipodryl is more of a EC stack which is good. Both have there place. :):)
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Training. Chest, Front Delts, Triceps.
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Flat Barbell Presses:

135 x 6, 185 x 6, 205 x 6, 255 x 5 (!), 225 x 8.5 (!), 205 x 9 (!)

Awesome sets of bench today!! Really very intense with some incredible intensity. Really really hit my pecs hard. Started off easy with 135 for 6, total joke. Just going through the motions. Then hit up 185 for 6. Little harder, but nothing too big of a deal at all. Then I moved onto 205 for 6 which was harder but nothing too bad. Going around 2" off my chest with all of these sets. Then I hit up 255 lbs. GREAT intensity with this set baby!! Hammered my pecs all the way. Awesome hard contractions. Up 2.5 reps from last week which is really good for me. Didnt expect this at all for some reason. Expected to get 3-4 reps not 5! :thumbup::thumbup: New PB for reps, not weight. Up in reps for 225 and 205 too. 225 last week I got 5.5 and today I got 8.5. With 205 I got 8 last week and today I got 9. Strength was good today on bench really surprised me. Next week I am going to hit 260 lbs. for my first work set, and 230 lbs. for my second work set.

Dips:

+135 x 4 (!), +90 x 7 (!)

Two awesome sets of dips today!! Very intense and lots of concentration. Good form and awesome focus etc. Hit up 135 lbs. which is what I used last week too but only got 3 reps last week. Today I got 4. Which is only up one rep but +135 lbs. is a lot of motherf*cking weight. Really awesome strength. Felt it deep in my pecs today. Pecs were exausted after my first set - hitting up +90 lbs. was just a b!tch. Got a rep more than I got last week but still wont be increasing. Going to stick with +135 lbs. and +90 lbs. until I get 5 reps and 8 reps.

Flat Dumbbell Flyes:

80 x 6.5 (!), 65 x 8 (!)

Woah awesome set of DB flyes today baby!! Getting into Arnold's strength now haha. Not really, but thinking about him doing 80 lbs. flyes in the movie "Pumping Iron" and then me doing them today was great inspiration. Shame my pecs arent really even comparable to his. Oh well. Anyway awesome strength here. Got 6.5 reps!! Kept the same # of reps as last week and increased from the 75s to the 80s. Going to hit up the 85s next week. :eek::eek: That should be crazy. My gym only goes up to the 100s but Jesus I cant imagine flying with 100s. Haha anything is possible though right? Anyway second set hit up the 65s where I got 8. Last week I got the 65s for 7 so I am up a rep. Going to hit up the 70s for my second working set next week and see how that goes.

High-cable Crossovers:

80 x 8 (!)

Good finisher for my pecs. Hit my chest hard really nearing failure I think on these. I know that its hard to near failure on a cable movement but I was really having some serious trouble keeping my form and all that good. Oh well not too big of a deal. Got 8 reps which is what I wanted so I am going to try and go with 90 lbs. next week and see how much that kills me. Probably going to be a b!tch. I feel like a I hit plateaus really fast with cable movements for some reason. Dont ask me why.

Alternating Dumbbell Front Raises:

30 x 8.5, 30 x 8

Awesome sets of front raises today. Decided to do some front delt exercises on chest day since I am dropping OH pressing. I need to make sure that I flame my front delts all the way on my chest day. Anyway hit my front delts hard with this movement. Didnt really know what the hell to use for weight. Htting up the 35s next week though no questions asked. Used the same weight for both sets because my first set is supposed to be 3-5 reps and the second is supposed to be 6-8 reps. Actually I might do 40 lbs. DB and 35 lbs. DB for my second working set. Well see what happens. Might just do the 35s and 32.5s for my second set.

One-arm Cable Front Raises:

40 x 7

Hit my front delts hard again with this exercise. Never done these before. Theyre a lot like cable side laterals a lot of continuous tension on the musclegroup. Which is obviously a good thing, to me at least. Really a good finisher for my front delts. Theyre going to be killing me tomorrow!! Theyre always sore after my chest day and now that I added some isolative movements theyre going to be f*cked.

Lying Cambered-bar Extensions:

140 x 6.5 (!), 120 x 8 (!)

Woah AWESOME sets of skulls today f*ck yeah baby! New PB and totally hit failure which is a good thing. Hit my triceps very very hard. Nice slow set really feeling it in my tris all the way. Lowered the weight to my chin and raised it and locked out my triceps hard. Used 140 lbs. (5 lbs. heavier than last week) and got the same # of reps. Damn I overall I felt strong today I dont know if its my diet or what but something is really working well!! Second set I got 8 reps which means I am going to be increasing next week. Going to hit up 145 lbs. next week... :cool::cool: and for my second working set I am going to hit up 125 lbs.

Seated One-arm Dumbbell Extensions:

35 x 7.5 (!)

Great finisher for my triceps today. Really hammered the f*cking hell outta my triceps with this movement. My tris were already f*cking aching like crazy after my two sets of skulls and then this was just a great way to burn them out in the end. Hit failure without a doubt in each arm. Totally killed my triceps today. Hit up the 35 lbs. DB which is 5 lbs. heavier than the one that I used last week. Lower in reps but my triceps were f*cking fried.
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Training Length.
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Lasted 55 minutes today. Little longer not a big deal. Had to help my girlfriend out with her workout. :angel::angel:
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Water.
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Pretty good amount of water today. Need to keep it up.
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Weight.
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Today preworkout, clothed but without shoes, I weighed 201 lbs. Been hovering around 200 lbs. lately which really isnt a bad thing in my eyes. As long as I gradually drop the fat it really doesnt matter to me.
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The_Chicken_Daddy
06-15-2002, 08:24 AM
Looks like a very productive session, Micky!

MonStar
06-15-2002, 10:36 AM
Originally posted by The_Chicken_Daddy
Looks like a very productive session, Micky!

Yeah man, pretty much. I think that it was you who first gave me this idea that I am now employing.

The idea that you should wait until you get a certain # of reps before upping the weight. I know that one of your posts was what made me think of it. For example until I get +135 lbs. for 5 reps on dips I am going to keep the same weight. Working well! :thumbup::thumbup:

MS

Franco
06-15-2002, 11:22 AM
Have you been watching the world cup Mike, or you not into football?

MonStar
06-15-2002, 11:32 AM
Originally posted by FAngel
Have you been watching the world cup Mike, or you not into football?

Nah man I havnt? How is it?

They have it on at the gym nonstop but I usually dont pay much attention because there isnt sound etc. :):)

MS

MonStar
06-15-2002, 05:09 PM
(view a description of my diet by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228929#post228929), view a description of my supplements by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228931#post228931), finally view a description of my training by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228932#post228932))


WEEK 2 | DAY 2
6-15-2002


Cardio.
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(postworkout) 20 minutes treadmill, 3.5 MPH @ a 15% incline.
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Comments.
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Feel okay today I guess. Woke up feeling a little drowsy which really didnt last long at all which is a good thing. Looking forward today to an awesome back and biceps workout. Hoping for some new PBs which may or may not happen. Weights not changing much from last week since I didnt achieve all of my intended # of reps, but oh well.
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Diet. Refeed Day.
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Meal 1: Myoplex MRP + 1 cup skim milk
(360 calories, 50g protein, 33g carbs, 3g fat)

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

Refeed: woah packed in a ton of calories tonight baby!! I know that refeeds are supposed to stimulate leptin - well I probably spiked my leptin prety high tonight. Ate from around 7:30 - 1:30 or so. Good 6 hours worth of pigging out on low-fat foods.

I was thinking about it and I think that I consume around 30 grams of fat over the entire refeed. I dont know if thats good or bad. I mean I try to keep my fat low but some things are unavoidable. To me at least. Like a lot of foods have 1g or 2g or 3g of fat per serving.

Anyway pigged out on low-fat ice-cream, fat-free chips and cookies and things like that. Had reduced fat Oreos that I dipped in skim milk, YUM! Also ate a frozen dinner that was a Lean Cuisine pizza which was pretty damn good. Drank soda and Yoohoo etc. Oh well probably gained some water weight nothing I am concerned with though.

(prior to refeed)
Total Calories: 780
Total (g) Protein: 94g - 48%
Total (g) Carbs: 88g - 45%
Total (g) Fat: 6g - 7%
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Pain/Soreness.
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Chest hurts. Front delts are a little sore too. Everything else feels fine. :):) Quads and hamstrings and glutes are SOMEHOW still sore. Haha pretty wierd for me.
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Sleep.
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Last night I got 8 hours sleep. Actually didnt wake up at all which is really amazing for usually my stupid Mom or someone wakes me up. :rolleyes::rolleyes:
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Supplements.
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multi-vitamin/mineral 2x today
1g vitamin C 3x today
400 IU vitamin E 3x today
1 Calcium Complete 3x today
1 Lipodryl 1x today
5cc Liquid Clenbutrx preworkout
1/2 serving Cell-Tech + 5g creatine + 5g glutamine peptides + 3g l-arginine + 1g ginger + 500 mg. ALA + 250 mg. Aminogen postworkout
500 mg. ALA with start of refeed
500 mg. ALA halfway through refeed
6 mg. melatonin + 5g glutamine before bed
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Training. Back, Rear Delts, Biceps, Forearms.
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Wide-grip Underhand Chins:

-20 x 6, BW x 6, +25 x 6, +60 x 5.5 (!), +45 x 6 (!), +25 x 7 (!)

Some awesome sets of pullups today. Really hit my lats hard. All 3 warmups were a breeze as usual not hitting my lats hard at all. Some good contractions but nothing that really bothered me at all. Just basically going through the motions. Anyway hit up +60 lbs. next. This is the same weight that I used last week which really isnt a good thing. But I didnt achieve 5 reps last week so I kept the same weight. Got 5.5 reps today!! New PB which is a really really good thing. Upping my weight next week to +65 lbs. which is really really good for me. Second set my lats were just f*cking exausted. Only got 6 reps which is only a 1/2 rep increase from last week. :(:( Third set also only a 1/2 rep increase from last week. Not increasing on either of my last 2 sets.

One-arm Dumbbell Rows:

100 x 5.5 (!), 85 x 9.5 (!)

Really intense sets of DB rows today!! Hit my lats very very hard with some excellent form and good focus etc. Used the 100 lbs. DB first and repped out 5.5 reps! New PB again. This is just really great for me to be increasing strength wise like this. I am guessing that its my diet or something that is delivering these kinds of strength gains. :D:D Going to hit up a 105 lbs. DB of my own next week. Bringing an adjustable DB to the gym. Hehe. Anyway second set was a joke. Got 9.5 reps instead of the intended 6-8. Oh well going for a 90 lbs. DB on my second set next week.

Bentover Underhand Cambered-bar Rows:

235 x 5.5 (!), 220 x 8.5 (!)

Great sets of Yates rows today. Hammered the hell outta my lats. Good form, good ROM, good lat contractions. Everything really looking good. Squeezed my lats hard with every single rep which is always a good thing. First set was very very intense with a lot of concentration etc. Good sets. Second sets my lats were a little bit more tired but nothing too bad I dont think. Going to add this exercise to my signature.. :cool::cool:

Seated V-bar Pulldowns:

185 x 8.5 (!)

Nice hard set of v-bar pulldowns today!! Really finished off my lats all the way with this exercise. Up a rep from last week which is really really good in my eyes. Going to try and go for 200 lbs. next week and see if I can handle it. Haha not really sure if I will be able to or not though. Hope so. Arched my back hard and squeezed my lats all the way. Good ROM and form. etc. Really good set.

One-arm Lying Dumbbell Laterals:

20 x 7.5, 15 x 8.5

Hitting up rear delts on back day now. This is going to be annoying as f*ck though because its might make my f*cking workout run over an hour. Oh well. Hit my rear delts hard with this movement. Felt it a little more in my traps that I would have liked. Really felt it hard in my rear delts. Hopefully my side delts dont get sore from this. :mad::mad: That would totally f*ck up my delt workout on Tuesday. Anyway good sets. Upping to a 25 lbs. DB next week and a 20 lbs. DB for my second set.

One-arm Bentover Cable Laterals:

30 x 7.5

This exercise I definitely felt too much in my traps. I dont know maybe its hard to avoid but I CANNOT have my traps sore on Tuesday when I go to train them. Hope not at least. Well see what happens. Not using a D-bar handle for this exercise or anything. Just grabbing the cable attachment and doing my laterals that way. Feels a lot better to me anyway.

Standing Barbell Curls:

120 x 5.5 (!), 100 x 7.5

Great BB curl sets!! :p:p Really hit my biceps very very hard. Used 120 lbs. which is the same weight that I used last week, but today I got 2 more reps with the same weight. I was impressed. Used a little body English to complete the last few reps nothing too big of a deal though. Good sets. Second set my biceps were pretty fried got the same # of reps as last week. Not increasing on my second set.

Incline Alternating Dumbbell Hammer Curls:

35 x 7.5 (!)

Good set of hammers today. Really focused on each arm at a time. Really felt it hard in my brachioradialis and my brachialis. Arms were pretty blown up after this I was getting a few looks from other guys in the gym. Thats always nice. ;);) Vascularity was really looking good. Biceps were toast at this point had trouble even flexing them they were so exausted.

Standing Barbell Reverse Curls:

85 x 7.5

This set went out, brachioradialis and brachialis were f*cking dead so it made this set near impossible. Still did pretty good considering I think. Got the same # of reps as last week which isnt necessarily a bad thing. Cant expect to go up on every exercise ya know? Even though I would like to, hehe. Hit my arms hard with this set. Good form and ROM and everything like that. Sticking with the same weight next week.

Wrist Roller Flexion / Extension:

25 x 7.5

Woah my forearms must have gotten f*cked up from all this pulling and curling or something because this set was f*cking impossible. Got to 4-5 reps and my forearms were burning so badly I could barely hold onto the wrist roller. I am glad that I got to the same # of reps I got last week I didnt think that it was goin to happen to be completely honest.

Static Holds:

410 x :13 (!)

Forearms were fried at this point. My grip strength has dramatically improved which is really impressing me a lot to be honest. Up 50 lbs. and only down 3 seconds from last week. Not bad at all!! This is with an overhand shoulder-width grip which is tough for me. Hands were totally f*cked up after this set. Good burnout exercise for my hands / forearms.
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Training Length.
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Lasted 55 minutes today. Going to be tough to keep it under an hour now that I am doing rear delts on back day.
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Water.
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Okay amount I guess. I never really think that I get enough during a refeed though to be honest. I am not really sure why .
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Weight.
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Today preworkout, clothed but without shoes, I weighed 200 lbs. even. Been hanging around the 200 lbs. mark for a long time now about a week or so. Not too big of a deal I dont think just hope to lose the fat gradually.
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rookiebldr
06-15-2002, 10:25 PM
F*cking awesome chest day MonStar. 80lb flys :eek: I just can't imagine. Looks like back & bi day was good as well. :thumbup:

MonStar
06-15-2002, 11:49 PM
Originally posted by rookiebldr
F*cking awesome chest day MonStar. 80lb flys :eek: I just can't imagine. Looks like back & bi day was good as well. :thumbup:

Hey thanks a lot man. Thanks for the encouragement. Really appreciate it. Yeah all is going well so far. Decided to switch back to my old style of my journal. Haha the lines ----- in between every section etc. Just think that its easier to read and all that.

Anyway yeah man awesome strength these past 2 days in the gym. Dont really know whatsup with that I mean I dont know why, or how. One thing that I have really noticed is how much my weight really isnt changing at all. I cant really decide if I am losing fat or not. I think I am, but I just think that its more gradual ya know?

This kind of diet seems to be working wonders for my strength though!! Really amazing myself in the gym. F*cking 80 lbs. DB flyes - thought I would never see the day trust me on this one!! :eek::eek:

MS

Jane
06-15-2002, 11:57 PM
Have you gotten your body fat checked recently?

It seems like what you're doing now is working for you. Gradual body recomposition--preserving muscle, improving strength, and losing body fat at the same time is what everyone is going for, so even if it takes a while, something like this is really the best way to go about it, imo.

MonStar
06-16-2002, 12:06 AM
Originally posted by Jane
Have you gotten your body fat checked recently?

It seems like what you're doing now is working for you. Gradual body recomposition--preserving muscle, improving strength, and losing body fat at the same time is what everyone is going for, so even if it takes a while, something like this is really the best way to go about it, imo.

I havnt gotten my bf% tested in about 2 years.

Dont ask me what I dont know what the f*ck my problem is. I used to work at a gym where I could get it electronically tested but I dont know how accurate that was. I was pretty lean then, probably like I am now and I was 12%. I currently think that I am around 10-14% bodyfat.

The diet that I am doing now seems to be working. Gradual weight loss which is actually really what I am going for. Because honestly with NHE and with other diets I seem to drop weight at an extremely rapid and rather unhealthy rate. I feel better weighing less but I also know that my strength gets sacrificed etc.

Yeah thats exactly what I want. Gradual body recompisition. I want to gain strength no questions asked while slowly dropping my fat. And this diet is so much fun I feel like I am refeeding NONSTOP. Everytime I turn around I really feel like I am pigging out on low-fat / non-fat foods. And thats not bad food either low-fat Ben & Jerry's Cherry Garcia and fat-free Pringles can be pretty tasty! :D:D

MS

The_Chicken_Daddy
06-16-2002, 07:00 AM
Originally posted by MonStar


Yeah man, pretty much. I think that it was you who first gave me this idea that I am now employing.

The idea that you should wait until you get a certain # of reps before upping the weight. I know that one of your posts was what made me think of it. For example until I get +135 lbs. for 5 reps on dips I am going to keep the same weight. Working well! :thumbup::thumbup:

MS

Yeah, it's great idea cause it means you can add say one rep a week and keep setting new PB's every week. It makes you feel great and gives you real enthusiasm for training. Really psychologically uplifting.

If you're wondring how you're doing with the diet despite hovering round the 200lb mark, why not take some new photos and compare them with your old ones?

Keep up the good work.

MonStar
06-16-2002, 10:11 AM
Originally posted by The_Chicken_Daddy


Yeah, it's great idea cause it means you can add say one rep a week and keep setting new PB's every week. It makes you feel great and gives you real enthusiasm for training. Really psychologically uplifting.

If you're wondring how you're doing with the diet despite hovering round the 200lb mark, why not take some new photos and compare them with your old ones?

Keep up the good work.

When it comes to that style of training I really dont know why I havnt done that all along to be honest, it makes the most sense. When you can achieve this many reps, increase the weight, etc. etc. Never really thought about it until (1) you suggested it, and then (2) saw it in Belial's journal.

Right now I am just hoping that my delts do okay hitting front delts on chest day, rear on back day, and side delts on trap day. Well see what happens with that I am thinking that I should be fine. Looking to really push for some growth in my delts. Theyve always been a strongpoint on my physique and taking away some of their load should help.

Diet wise I feel like this diet is working. I mean I dont know what else to say about it. My strength seems to really be soaring, all I am hoping is that my fat-loss is still happening just more gradually. I mean dont get me wrong getting stronger is a huge priority, but fat-loss is too. Especially since its summer time etc. :cool::cool:

MS

The_Chicken_Daddy
06-16-2002, 10:15 AM
Micky, i really think doing less shoulder work will work! My arms have never grew as good and i'm doing less arm work than ever!

I think they'll recover quicker and have more time for growth if you don't hit them so often. I've dropped my direct shoulder work right down personally, but i haven't yet taken the plunge to rid myself of OH presses altogether yet.

MonStar
06-16-2002, 10:28 AM
Originally posted by The_Chicken_Daddy
Micky, i really think doing less shoulder work will work! My arms have never grew as good and i'm doing less arm work than ever!

I think they'll recover quicker and have more time for growth if you don't hit them so often. I've dropped my direct shoulder work right down personally, but i haven't yet taken the plunge to rid myself of OH presses altogether yet.

Really, wow thats really good to hear. I had no idea what the hell to expect.

I am hitting my shoulders kind of often though. Just nothing like I used to. Okay my split used to go like this.

1 - chest, tris
2 - back, bis
3 - off
4 - quads, hams, calves
5 - delts, traps
6 - off
7 - off
But now its just different. I wouldnt say less volume just making more sense.

1 - chest, tris + front delts
2 - back, bis + rear delts
3 - off
4 - quads, hams, calves
5 - side delts, traps
6 - off
7 - off MS

MonStar
06-16-2002, 10:30 AM
... Obviously as you know Robboe your front delts already get hit hard with pressing movements on chest day, and your rear delts get hit hard with rowing movements on back day. This is why I changed up my split and dropped the OH pressing. My front delts were completely fried the day after chest. Hitting them all over again on delt, trap day was just redundant in my eyes. :cool::cool:

MS

MonStar
06-16-2002, 09:05 PM
(view a description of my diet by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228929#post228929), view a description of my supplements by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228931#post228931), finally view a description of my training by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228932#post228932))


WEEK 2 | DAY 3
6-16-2002


Cardio.
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(AM) 20 minutes stationery bike, alternating one minute of level 6 with one minute of level 8.
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Comments.
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Feel okay today I guess. Feel a little fat though from yesterday's refeed. Nothing too big of a deal or even anything that I am not completely used to at this point. Hopefully by tomorrow I will not have gained any water weight. Still trying to drop a few pounds of fat.

Had an incredible urge tonight to cheat on my diet. Fought it though. Well I kind of did. Actually I headed to Pizza Hut to go to their buffet like a fat piece of sh!t slob and the buffet wasnt open. So I kind of took that as a sign and dropped it.

Then a few hours later I ended up going over to Taco Bell to get some fast food like a fat piece of sh!t loser and they were closed as well. Then I thought about it and I was like, I refeed nonstop why the F*CK would I ruin my diet by cheating on some high-fat food like a fat pig?

This really got to me tonight. I mean it really really made me extremely mad. The idea that I come so close to cheating like that really pisses me off and honestly makes me feel very out on control. I cant be going through that dumb sh!t. I mean I really really cant. Thats just total bullsh!t when it comes right down to it.

I need to get my motherf*cking sh!t together and stop f*cking around. I need to stick to my godd*mn diet and not feel so helpless and out of control. Like oh Taco Bell or Pizza Hut would taste good right now, lemme go binge and make myself a fat blimp. Have a little self-respect.

:redface::redface: Something is going on with me horomonally because somehow right now I am STARVING. Its like 11:00 PM and I just ate but I am so hungry. I have to just fight this sh!t I hate it. I dont know what my problem is I feel so helpless haha I dont know why I always give into my body. Not anymore though. Feel like cheating on my diet SO BADLY. Cant really figure out why though.

Like the FAT loser that I am I CHEATED on my stupid motherf*cking diet like fat a*s piece of d!ck sh!t. :mad::mad:

At this point basically I am just disgusted with myself. I mean obviously there is nothing that I can do at this point. Just be positive and learn from my mistakes etc. Sitting here thinking about why why why. I have no idea. I dont know what my f*cking problem is. I am just totally ashamed and disgusted. I didnt even want to include that I had no discipline etc. I cant believe myself. Stupid stupid stupid, thats all there is to it. Just cant believe my how pathetic I am. tuttuttuttut
----------------------------------------------------------------
Diet. Isocaloric Day.
----------------------------------------------------------------
Meal 1: Myoplex HP MRP + 1 cup skim milk
(390 calories, 50g protein, 39g carbs, 3g fat)

Meal 2: 3 servings protein + 1 cup 2% milk
(420 calories, 62g protein, 25g carbs, 10g fat)

Meal 3: 1 bag peanuts + 2 cups skim milk
(480 calories, 28g protein, 32g carbs, 28g fat)

Meal 4: 4 cups skim milk
(320 calories, 32g protein, 48g carbs, 2g fat)

CHEATED!! Right around 11:30 PM. Dont know what the f*ck got into me I just went to eat my last meal and I decided to go with some ice-cream and cake instead. Stupid move on my part. Really pissed myelf off - very dissapointed. :rolleyes::rolleyes:

I almost knew that it was going to happen. I cant believe it I totally cant get over this crap. Really mad at myself and all that. Instead of refeeding again on Tuesday night I am going to be refeeding on Wednesday night instead.

Tonight wasnt a refeed but I feel like I put on a little bit of fat tonight which really makes me mad so instead of refeeding when I should I am moving it back a day. Well see what happens though. Hopefully I wont weigh too much tomorrow well see what happens.

Total Calories: Too High!
Total (g) Protein: Too High!
Total (g) Carbs: Too High!
Total (g) Fat: Too High!
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Chest is killing, I mean really hurting badly. My back feels okay not TOO bad considering. Rear delts are f*cked. I mean big time sore. Like completly hurting like insanely. My front delts are a little sore, along with my triceps.
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
Last night I got 9 hours sleep. :thumbup::thumbup: Good amount of sleep! Awesome amount of sleep, totally uninterrupted.
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
5g glutamine precardio (+ 1 Lipodryl) precardio
multi-vitamin/mineral 2x today
1g vitamin C 3x today
400 IU vitamin E 3x today
1 Calcium Complete 3x today
1 Lipodryl 2x today
6 mg. melatonin + 5g glutamine before bed
----------------------------------------------------------------
Training. Rest.
----------------------------------------------------------------
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
N/A.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Pretty good amount of water today.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Didnt get to the gym today so I couldnt weigh myself unfortunately.
----------------------------------------------------------------

The_Chicken_Daddy
06-17-2002, 04:44 AM
Mike, i'm no psychologist here, but i think the fact that you "binge" for refeeds so often is making you want to crave the food more and more. I think you should scrap the refeeds for a few weeks - and yes, i'm deadly serious. The more you eat a food and yet know you can't have it makes you really want it. It's the typical human response - if i told you not to think of cars, you'd go ahead and do it straight away!

I know refeeds are good for leptin and all that patter, but really, i think for you it's doing more harm than good. I think you should stop the refeeds for about 2 weeks to get your head sorted, and then maybe restrict the refeeds down to once a week.

I have a feeling you won't do this though...

The_Chicken_Daddy
06-17-2002, 04:49 AM
Oh, and another thing; i think you should focus refeeds towards leptin boosting and not just an excuse to pig out on crappy food. Refeed how people suggest, but maybe slip in a scoop of ice cream or a slice of pizza here and there if you really need it. Don't eat the whole tub or the whole pizza etc...

You have so little self control, Micky. it's definately something you need to work on.

MarshallPenn
06-17-2002, 07:36 AM
Monstar - It's too frustrating for me to keep telling you this over and over again, but since Chicken got the ball rolling...

You should really consider seeing a therapist. I think it's pretty obvious that you're developing a major eating disorder, which might result in some SERIOUS problems for you if you fall off the fitness bandwagon someday. I don't know if you want to go so far as to call what we do a sport, but in this "sport" eating the way you do is not something that leads to success. I'm not talking about the excesses either, I'm talking about the deprivation. Let's look at yesterday - all you had was FREAKING MILK all day, plus one bag of peanuts. Milk isn't the healthiest stuff in the world for starters, secondly that added up to around 1500 calories -- no wonder you're starving your brains out at night! Then, on top of this, you choose to eat these foods you are so painfully depriving yourself of and then you beat yourself up for doing it!

I think you need to seriously get an understanding of what healthy food is, and how to eat properly. I'll say it again, I eat whatever I want, whenever I want. Why would I ever want to deprive myself of anything!??? Unless I'm competing, in which I might have a specific short term goal, my long term goal is health and happiness. Going to bed starving, or dreaming of Taco-Bell is not something that contributes to that process.

The other thing you need to get a serious hold on is your decision making ability. You change your mind constantly. You'll decide to have ice-cream one second, the next, you're calling yourself a fat loser. You'll tell everyone you're going to do workout x and stick with it, the next, you're starting a new journal. One second you're scoffing at me for suggesting you drop OH Presses, the next, after you've done 20 opinion threads, you're lecturing other people about how they don't need to do them. Do you see a pattern here?

I think it all stems from not having clear cut goals, and an understanding of how to reach them. The latter part of that last sentence is clearly more the issue. Try to see how sticking with a workout, especially one that is clearly working for you, helps you to reach your goals. Try to see how eating in a way in which you constantly binge doesn't help; and so on and so on. And lastly, I agree with Chicken, you need to work on your self control. But what I'm saying is that self-control should be automatic. It's like quitting smoking -- when a smoker has TRULY decided to quit, it becomes an easy process. It's a mental shift. This is what I think needs to occur for you. Stop worrying about what you eat, what workout routine you're on, and what supplements you're taking. It's ALL counterproductive! Instead, eat what you want, find a routine that you enjoy and stop worrying so much. The rest will take care of itself.

Good luck my friend.

MonStar
06-17-2002, 10:41 AM
Originally posted by The_Chicken_Daddy
Mike, i'm no psychologist here, but i think the fact that you "binge" for refeeds so often is making you want to crave the food more and more. I think you should scrap the refeeds for a few weeks - and yes, i'm deadly serious. The more you eat a food and yet know you can't have it makes you really want it. It's the typical human response - if i told you not to think of cars, you'd go ahead and do it straight away!

I know refeeds are good for leptin and all that patter, but really, i think for you it's doing more harm than good. I think you should stop the refeeds for about 2 weeks to get your head sorted, and then maybe restrict the refeeds down to once a week.

I have a feeling you won't do this though...

Thanks you for the excellent response Robboe. Really appreciate it.

Again the idea of overeating at leastsometimes has been a growing habit of mine, that I enjoy, although I dont act like it all the time, for about 5 years now. Right when I started bodybuilding I would stick to strict bodybodybuilding diet and then once or twice a week cheat and eat a big high-fat meal of cake or ice-cream or something fatty like pizza.

Anyway back then it didnt do THAT much harm. Now I feel like its a necessity. The reason that NHE worked so well for me was because I had huge carbup meals everytime I turned around. Really enjoyed it and I lost a ton of weight that way. I am hoping that the diet I am doing now is the same type of scenario.

Refeeding every few days is exactly (1) what its going to take to keep me on a specific diet. And (2) whats going to keep my strength up in the gym. I feel like straight diet my strength just plummets and before I know it I have to turn around and bulk back up to get my strength to a decent level. Thats been my experience at least.


Originally posted by The_Chicken_Daddy
Oh, and another thing; i think you should focus refeeds towards leptin boosting and not just an excuse to pig out on crappy food. Refeed how people suggest, but maybe slip in a scoop of ice cream or a slice of pizza here and there if you really need it. Don't eat the whole tub or the whole pizza etc...

You have so little self control, Micky. it's definately something you need to work on.

My refeeds are focused to boosting leptin. The way that Lyle McDonald and Par Deus and all them recommend for boosting leptin is by overeating low and high-glycemic carbs, while keeping your fat to a minimum and your protein low as well. I asked Lyle McDonald himself about the exact diet that I am doing in an email and he responded very positively.

He was saying leptin can be stimulated in 6 hours, and that he followed a very similar diet with extremely positive results. I dont eat a whole pizza (its high-fat) or regular ice-cream. I eat Lean Cuisine pizza (5g fat) and maybe fat-free ice-cream. :):)

Again thanks for 2 great posts.

MS

Neil
06-17-2002, 11:02 AM
How wide is your squatting stance?

MonStar
06-17-2002, 11:07 AM
Originally posted by MarshallPenn
Monstar - It's too frustrating for me to keep telling you this over and over again, but since Chicken got the ball rolling...

You should really consider seeing a therapist. I think it's pretty obvious that you're developing a major eating disorder, which might result in some SERIOUS problems for you if you fall off the fitness bandwagon someday. I don't know if you want to go so far as to call what we do a sport, but in this "sport" eating the way you do is not something that leads to success. I'm not talking about the excesses either, I'm talking about the deprivation. Let's look at yesterday - all you had was FREAKING MILK all day, plus one bag of peanuts. Milk isn't the healthiest stuff in the world for starters, secondly that added up to around 1500 calories -- no wonder you're starving your brains out at night! Then, on top of this, you choose to eat these foods you are so painfully depriving yourself of and then you beat yourself up for doing it!

I think you need to seriously get an understanding of what healthy food is, and how to eat properly. I'll say it again, I eat whatever I want, whenever I want. Why would I ever want to deprive myself of anything!??? Unless I'm competing, in which I might have a specific short term goal, my long term goal is health and happiness. Going to bed starving, or dreaming of Taco-Bell is not something that contributes to that process.

I know what youre saying Marshall.

I do not believe that I need to see a therapist for a few reasons. First of all I do not believe that the way that I eat is completely unhealthy. I mean maybe its horrible to cut back, and then overeat. But its what happens with dieters again and again across the country. Everyone I know who diets ends up pigging out and trying to make the most of it because they have to go back to the diet the next day.

Even people who are not dieting, Thanksgiving dinner, etc. Pig out and pig out and pig out and pig out. For no real reason at all etc. If theyre the ones who are eating healthly then I completely disagree with you. Even if they usually eat moderately or bad food but in okay portions, pigging out would make things even more difficult.

I dont think that I will ever fall off the fitness bandwagon. Actually I am completely confident that I wont ever. The reason that I wont is because immediately I will get fat, which is something that is completely revolting to me. I cant stand the sight of fat it literally makes me sick to my stomach. The idea that people can just go about their lives as fat slobs is a huge mystery to me.

I rarely crave foods. I mean maybe I give the impression here in my journal that I am constantly craving Taco-Bell etc. but its not really like that. Last night I got some pretty bad cravings. I have no idea why, it really made no sense to me. But in general I am happy with the foods that I am eating. And how can you come off saying that skim milk is bad for you? What specifically is wrong with skim milk?


The other thing you need to get a serious hold on is your decision making ability. You change your mind constantly. You'll decide to have ice-cream one second, the next, you're calling yourself a fat loser. You'll tell everyone you're going to do workout x and stick with it, the next, you're starting a new journal. One second you're scoffing at me for suggesting you drop OH Presses, the next, after you've done 20 opinion threads, you're lecturing other people about how they don't need to do them. Do you see a pattern here?

This I can see exactly what youre saying. I am pretty wishy washy when it comes to what I decide to do. The routine I am on now is working extremely well, as it did last time, and last night I was thinking about changing it. I dont know what the hell gets into me sometimes! :rolleyes::rolleyes:

I feel like once I find a routine that works, and works well I am ready to completely change it. Kind of stupid I know. Actually really stupid.


I think it all stems from not having clear cut goals, and an understanding of how to reach them. The latter part of that last sentence is clearly more the issue. Try to see how sticking with a workout, especially one that is clearly working for you, helps you to reach your goals. Try to see how eating in a way in which you constantly binge doesn't help; and so on and so on. And lastly, I agree with Chicken, you need to work on your self control. But what I'm saying is that self-control should be automatic. It's like quitting smoking -- when a smoker has TRULY decided to quit, it becomes an easy process. It's a mental shift. This is what I think needs to occur for you. Stop worrying about what you eat, what workout routine you're on, and what supplements you're taking. It's ALL counterproductive! Instead, eat what you want, find a routine that you enjoy and stop worrying so much. The rest will take care of itself.

Good luck my friend.The other thing you need to get a serious hold on is your decision making ability. You change your mind constantly. You'll decide to have ice-cream one second, the next, you're calling yourself a fat loser. You'll tell everyone you're going to do workout x and stick with it, the next, you're starting a new journal. One second you're scoffing at me for suggesting you drop OH Presses, the next, after you've done 20 opinion threads, you're lecturing other people about how they don't need to do them. Do you see a pattern here?

I think it all stems from not having clear cut goals, and an understanding of how to reach them. The latter part of that last sentence is clearly more the issue. Try to see how sticking with a workout, especially one that is clearly working for you, helps you to reach your goals. Try to see how eating in a way in which you constantly binge doesn't help; and so on and so on. And lastly, I agree with Chicken, you need to work on your self control. But what I'm saying is that self-control should be automatic. It's like quitting smoking -- when a smoker has TRULY decided to quit, it becomes an easy process. It's a mental shift. This is what I think needs to occur for you. Stop worrying about what you eat, what workout routine you're on, and what supplements you're taking. It's ALL counterproductive! Instead, eat what you want, find a routine that you enjoy and stop worrying so much. The rest will take care of itself.

Good luck my friend.

I dont think that my self-control is TOO bad. I mean maybe I could use a little bit more and its tough to have it but I am still learning. Thinking about it at 18 years old every and I mean every single one of my friends gets drunk all the time, smokes weed, pigs out on pizza and beer, parties nonstop, etc. etc. etc. The list goes on.

There are a select few who dont do that and I have always been one of them. So for my age I feel like I have a good amount of self-control. Maybe not as much as you guys but I dont think that I am completely lacking. I mean I have had enough self-control to workout consistently for 6 years now. Maybe not pay as much attention to my diet as I should, but in time that will come to I believe.

Thanks for the great post Marshall, very informative. :cool::cool:

MS

MonStar
06-17-2002, 11:13 AM
Originally posted by Neil
How wide is your squatting stance?

My squatting stance right now is a little bit wider than shoulder-width. Not double shoulder-width I dont think just wider than regular shoulder-width. Works well for hitting my quads and glutes. I go down to parallel with each rep. :):)

MS

MonStar
06-17-2002, 11:26 AM
(view a description of my diet by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228929#post228929), view a description of my supplements by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228931#post228931), finally view a description of my training by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228932#post228932))


WEEK 2 | DAY 4
6-17-2002


Cardio.
----------------------------------------------------------------
(postworkout) 20 minutes treadmill, 3.5 MPH @ a 15% incline.
----------------------------------------------------------------
Comments.
----------------------------------------------------------------
Feel pretty good today for the most part I think. Woke up and was pretty pissed off about cheating on my motherf*cking diet last night. But realized that there is absolutely NOTHING that I can do about it at this point. I mean no matter what the f*ck I do its not going to take away the fact that I cheated. Just need to learn and make sure it doesnt happen again.

Today my Vasopro from Netrition.com and my dextrose from Supplementdirect.com came in the mail. Looking forward to adding these to my supplement regimen once I run out of Lipodryl and Cell-Tech. Which probably should be anytime real soon. For the Cell-Tech at least.
----------------------------------------------------------------
Diet. Isocaloric Day.
----------------------------------------------------------------
Meal 1: Myoplex MRP + 1 cup skim milk
(360 calories, 50g protein, 36g carbs, 3g fat)

Meal 2: 1 bag cashews + Balance Gold bar
(460 calories, 22g protein, 34g carbs, 28g fat)

Meal 3: 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 5: 1 slice whole-wheat bread + 2 tbsp. peanut butter
(280 calories, 11g protein, 20g carbs, 18g fat)

Meal 6: 1 serving whey protein + 1 cup skim milk
(200 calories, 31g protein, 16g carbs, 3g fat)

Total Calories: 2110
Total (g) Protein: 185g - 34%
Total (g) Carbs: 201g - 37%
Total (g) Fat: 72g - 29%
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Chest still really hurts, front delts are a little sore too. My triceps are sore but not too bad. My rear delts are f*cking KILLING me!! :cry::cry: Forearms a little sore, biceps are sore too.
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
Last night I got 10 hours sleep! :D:D F*ck yeah baby! Really glad that I got this much the day before squats. Looking forward to a new PB. Time hit up 415 lbs. baby..
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
multi-vitamin/mineral 2x today
1g vitamin C 3x today
400 IU vitamin E 3x today
1 Calcium Complete 3x today
1 Lipodryl 2x today
5cc Liquid Clenbutrx preworkout
1/2 serving Cell-Tech + 5g creatine + 5g glutamine peptides + 3g l-arginine + 1g ginger + 500 mg. ALA + 250 mg. Aminogen postworkout
6 mg. melatonin + 5g glutamine before bed
----------------------------------------------------------------
Training. Quads, Hamstrings, Calves.
----------------------------------------------------------------
Barbell Squats:

135 x 6, 225 x 6, 315 x 6, 415 x 7 (!), 365 x 7 (!), 315 x 9.5 (!)

Totally awesome sets of squats today holy mother of God. Very very very intense. Lots of intensity and focus. Worked out with my girlfriend Brittany and her 12 year old brother, Matt. Both of them watching me workout was real inspiration I think. Anyway started off with 135 for 6, joke. Moved onto 225 for 6 which also was a joke. Then I hit up 315 for 6 which also was pretty easy. Finally I moved onto a huge amount of weight. Hit up 415 motherf*cking pounds!! :eek::eek: Totally amazing. Got 7 f*cking reps!! Strength was awesome on this set. I completely failed at 7 though couldnt get another rep no matter what. After this balls to the wall set my legs were so f*cking exausted it was ridiculous. Hit up 365 after that for 7, not 8. Which means I am not going to be increasing. And 315 for 9.5. Close enough to 10 on the third set, going to increase to 325 for my last set next week. Up a half rep in my second set and a full rep in my third set from last week. Awesome strength.

Seated Leg Curls:

205 x 7.5 (!), 180 x 10.5 (!)

Good hard sets of leg curls today. Really hit my hamstrings hard with some good form and ROM. Squeezed my hamstrings hard with every rep. Good overall sets. First set used 5 more lbs. than I did last week, and one more rep. Nice strength increase. :thumbup::thumbup: Must have been the fact that I cheated last night, and got 10 hours of sleep last night. Anyway good hard sets, going to increase to 210 lbs. and 185 lbs. next week. See how my body handles that.

Leg Presses:

620 x 8.5 (!), 580 x 10 (!)

Good sets on the leg press today. Legs were pretty burnt out at this point which kind of sucked. Oh well. Squats drained my legs but thats really nothing new. Up 10 lbs. to 620 on my first set, and also up 2 reps. Really impressive strength gain. Really didnt go all out to failure on either of these sets. For some reason (1) my legs are just too exausted at this point, and (2) I dont think that going to failure is necessary at this point in my leg workout. My lower body was already completely f*cked from the squats. Anyway going to up the weight to 630 lbs. and 590 lbs. next week. Since I achieved both of my intended reps.

Seated Leg Extensions:

200 x 8.5 (!)

Good hard set of leg extensions today. Really finished off my quads all the way with this set. Squeezed my quads hard at the top of every rep. Good slow negative too. Used the same weight as last week which kind of sucked but I am going to be increasing to 205 lbs. next week no questions asked. Cant go more than 2 weeks with the same damn weight!!

Standing Hack-squat Calf Raises:

700 x 13 (!), 650 x 16 (!)

Good calf movements. Really hitting my soleus really really hard with this exercise. Squeezed my calves hard at the top of every rep and really stretched them out at the bottom. Nice hard sets. Started off with 700 lbs. Which was a lot of weight on my calves but it reall wasnt too bad I dont think. I mean form was good etc. I am thinking about going back to Smith calf raises I think that I like them more. Well see. Cant really feel this movement as much as I can regular Smith calf raises. :(:(
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
Lasted 45 minutes today, pretty brief I guess. Would like to keep all of my workouts around 45 minutes.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Pretty good amount today, sweated a good bit so I probably should have had more.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Today preworkout, clothed but without shoes, I weighed 205.5 lbs. :redface::redface: I was really pissed off about this. I had a refeed and a cheat night so what could I expect? Still bothered me. But my new squat PB made up for it. ;);)
----------------------------------------------------------------

Maki Riddington
06-17-2002, 08:46 PM
Dude, where the heck are your calories?
Dang, losing fat with you is likened to someone completing their PHD. It's too damn hard!!!

MonStar
06-17-2002, 11:40 PM
Originally posted by Maki Riddington
Dude, where the heck are your calories?
Dang, losing fat with you is likened to someone completing their PHD. It's too damn hard!!!

What do you mean where the heck are my calories?

Yeah man fat-loss is a b!tch for me. Actually it probably wouldnt be too bad if I didnt f*ck around as much with my diet. :rolleyes::rolleyes:

MS

MonStar
06-18-2002, 09:07 AM
(view a description of my diet by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228929#post228929), view a description of my supplements by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228931#post228931), finally view a description of my training by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228932#post228932))


WEEK 2 | DAY 5
6-18-2002


Cardio.
----------------------------------------------------------------
(postworkout) 20 minutes treadmill, 3.5 MPH @ a 15% incline.
----------------------------------------------------------------
Comments.
----------------------------------------------------------------
Feel pretty good today. Barely got any sleep thanks to my stupid a*s b!tch Mom. Damn I cant deal with her much longer I seriously need to move the f*ck out soon. Anyway looking forward to a good workout today I think. Well see how things go, its going to be tough on such little sleep. :rolleyes::rolleyes:

Asked Par Deus a few questions about refeeding. I am trying to figure out if I should make my refeeds only postworkout. In other words only on training days. This would make me refeed every 3rd, 4th, and sometimes even 5th days. Thats a long time to go on isocaloric days but I am thinking my results might be better this way.

I have decided to make my refeeds ONLY fall on training days from now on. So basically theyre going to be falling strictly on every other training session. For example since I am refeeding day Ill refeed again on back day which is Day 2 of Week 3. Four days away though which sucks.

Took my measurements today during my refeed. Dont know if this was the best time to take them or not. Not too big of a deal though. My chest was up an inch from 44" to 45" around. That was impressive, then my delts all the way around were up from 50" to 51" around. My upper thighs were also up .75" from 24" to 24.75." Everything else was the same unfortunately.
----------------------------------------------------------------
Diet. Refeed Day.
----------------------------------------------------------------
Meal 1: Myoplex MRP + 1 cup 2% milk
(400 calories, 50g protein, 34g carbs, 7g fat)

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

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

Refeed: started my refeed tonight right around 7:30 PM, and ended it right around 1:30 AM. Good 6 hour refeed eating nothing but low-fat foods and pigging out on them. Lots of fun to be honest.

Ate a few low-fat frozen dinners like pizza etc. Also drank soda and stuff like that. Basically had a lot of fun refeeding tonight. Pigged out and felt fat, but I took my measurments and actually really impressed myself. :):)

Anyway good refeed, didnt switch over to low-glycemic carbs like I was going to. Ate a lot of all sugar candy like Smarties and ate some kids Life cereal and skim milk, fettucini alfredo made with skim milk, etc. Lots of carbs. Not too much fat probably like 30g all night.

(prior to refeed)
Total Calories: 1110
Total (g) Protein: 120g - 43%
Total (g) Carbs: 114g - 41%
Total (g) Fat: 20g - 16%
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Chest is still sore. Sore as motherf*cking hell actually. Really aching. Legs really arent too sore considering I squatted 415 f*cking pounds for 7 reps. Back is still a little sore, nothing too bad though I feel okay.
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
Last night I got 5.5 hours sleep!! :mad::mad: That dumb sl*t woke me up again. I cant deal with that b!tch I swear to God. Would have gotten 8-10 hours sleep. Couldnt fall back asleep thanks b!tch. Also took a nap for 45 minutes before my workout. Hopefully this will help with my intensity etc.
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
multi-vitamin/mineral 2x today
1g vitamin C 3x today
400 IU vitamin E 3x today
1 Calcium Complete 3x today
1 Lipodryl 1x today
5cc Liquid Clenbutrx preworkout
1/2 serving Cell-Tech + 5g creatine + 5g glutamine peptides + 3g l-arginine + 1g ginger + 500 mg. ALA + 250 mg. Aminogen postworkout
500 mg. ALA with start of refeed
500 mg. ALA halfway through refeed
6 mg. melatonin + 5g glutamine before bed
----------------------------------------------------------------
Training. Side Delts, Traps, Abs.
----------------------------------------------------------------
High Pulls:

45 x 6, 95 x 6, 115 x 6, 135 x 5.5 (!), 120 x 9, 110 x 11.5

Awesome sets of high pulls today!! Used around a double shoudler-width grip which totally fried my delts completely. Hammered my side delts all the way! Really good sets. Started off with just the bar, got 6 reps. Cake. Then moved onto 95 for 6, which was a little harder. Really felt it hard in my side delts. Big time. Not that much in my traps which was really good. Then I moved onto my last warmup which was a big tough, 115 for 6. Oh well. Anyway first work set was a new PB - 135 for 5.5 reps. Good set. Fried the f*cking sh!t outta my side delts all the f*cking way. Dropped 15 lbs. and hit up 120 lbs. for 9 reps. Another hard a*s set. Really hit my delts very very hard. Finished up with 110 lbs. for 11.5 reps. Little high in reps definitely bumping up my weight next week. Going to do 140 lbs. for my first set, 125 lbs. for my second, and 115 lbs. for my third working set.

One-arm Dumbbell Side-laterals:

40 x 10 (!), 35 x 10 (!)

Good sets of DB laterals today. Lot of focus and good solid reps on each side. Really hit my side delts hard. Good slow negatives really feeling this exercise out. Started out with a 40 lbs. DB for 10 reps on each side. Awesome improvement from last week. Last week I only got a 35 lbs. DB for 10. Anyway since I am getting so many reps I am going to be bumping it up to a 45 lbs. DB next week. Strength really good on laterals. Second set my delts were a little more exausted. Nothing too big of a deal, still got 10 reps just a little harder thats all. Bumping up to a 45 and then a 40 lbs. DB for my second set of laterals next week. :D:D

One-arm Cable Side-laterals:

50 x 6.5 (!)

Awesome strength improvement here today. Fifty f*cking pounds on the cable stack for one-arm laterals is a big deal for me. Tried a 50 lbs. one-arm cable laterals last week and I barely could get one rep. Nice strength today. Going to stick with 50 lbs. until I get 8-10 reps with each arm. Well see what happens. Nice hard set today, good slow negatives.

Partial Deadlifts:

135 x 6, 225 x 6, 315 x 6, 475 x 5 (!), 405 x 8 (!), 365 x 10 (!)

Woah some INTENSE f*cking sets of partial deadlifts today. Hammered the f*cking sh!t outta my traps and my grip and my lower back. Awesome sets. Warmups as usual was pie just easy as f*ck. 315 actually felt a little heavy for 6 reps believe it or not haha I dont know why. Then I decided to add 150 lbs. to 315 and do my work set, hehe. Hit up 475 motherf*cking pounds. I was going to hit up 465 lbs., just up ten pounds from last week. Then I thought about it and decided to hit up 475 lbs. Four 45s and a 35 on each side. :eek::eek: This set was actually pretty confusing. Started off and got 2 reps. Then my hands started slipping and I grabbed some chalk and chalked up my hands completely. Then I jumped back into the set probably within about 15-20 seconds and kept going and got 5 more reps. So total I got 7 reps with 475 lbs. but since my grip was f*cking slipping I just recorded 5. Oh well. Ill hit up 485-490 lbs. next week and see what happens with that. Hopefully my grip wont suck like it did today. Going to need some chalk big time next week. Haha I cant imagine pulling 495 lbs. Thats FIVE 45s on each side!!

Dumbbell Shrugs:

100 x 11 (!), 90 x 10 (!)

Awesome sets of shrugs today. My traps were completely fried, I mean totally f*cked up from the partial deads. Shrugs just demolished them completely. Started off with the 100s and shrugged out 11 reps. This was very impressive for me. Going to have to bring in my own DBs to the gym next week. Hehe the ones that you have to load up yourself. Going to hit up the 105s and and then the 95 with that. See how I do with both of those sets. Well see what happens. Both good hard sets really hit my traps hard.

Machine Crunches:

150 x 15, 150 x 15

Good ab sets today. Really finished off my abs completely. Hard ab contractions and everything like that. My abs were burnt by the time that I got to the crunches today. Must have been from the partial deads. Midsection was pretty exausted. Anyway good ab sets really good way to finish off my workout.
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
Lasted 50 minutes. Pretty good length I think. Took some pretty lengthy rest periods during my workout though so not too big of a deal.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Pretty good amount today, need more for a refeed though.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Today preworkout, clothed but without shoes, I weighed 202.5 lbs. Not really too big of a deal I dont think. Down a few lbs. since yesterday. Probably mainly water weight I would think.
----------------------------------------------------------------

MonStar
06-19-2002, 10:22 AM
... Finally hit 3000 views. :cool::cool:

Blood&Iron
06-19-2002, 12:23 PM
Obviously, you posted a question on usnic acid in my journal to which I've responded. Having just taken a quick jaunt over to the boards at Avant Labs, I noticed your thread asking about sources for both usnic acid and DNP.

Please tell me you are not gonna start f*cking around with DNP.

Frankly, knowing your propensities toward excess, I would not be surprised if such an experiment ended up killing you. No offense. It is merely a gut feeling. Really think long and hard if being lean is worth such a price.

MonStar
06-19-2002, 12:35 PM
Originally posted by Blood&Iron
Obviously, you posted a question on usnic acid in my journal to which I've responded. Having just taken a quick jaunt over to the boards at Avant Labs, I noticed your thread asking about sources for both usnic acid and DNP.

Please tell me you are not gonna start f*cking around with DNP.

Frankly, knowing your propensities toward excess, I would not be surprised if such an experiment ended up killing you. No offense. It is merely a gut feeling. Really think long and hard if being lean is worth such a price.

Are DNP and usnic acid that f*cking dangerous?

I am going to do a 3-week trial of usnic acid of 1000 mg. per day and see how I feel. If I feel like sh!t trust me Ill stop immediately. Thank you for your concern appreciate it. Just hoping to lose that last bit of the fat in that 3-week period.

MS

MonStar
06-19-2002, 12:35 PM
... By the way I am NOT f*cking around with DNP.

MS

Blood&Iron
06-19-2002, 12:43 PM
Originally posted by MonStar


Are DNP and usnic acid that f*cking dangerous?


DNP, yes. If you take just a little too much, you can end up literally frying your internal organs. I do not imagine it is a pleasant way to die.

While to the best of my knowledge--which frankly isn't that great--usnic acid is not nearly as dangerous, I still think you should stay away. But, of course, it is your decision. If nothing else, read everything you can about it and make yourself aware of the possible side-effects.

MonStar
06-19-2002, 12:48 PM
Originally posted by Blood&Iron

DNP, yes. If you take just a little too much, you can end up literally frying your internal organs. I do not imagine it is a pleasant way to die.

While to the best of my knowledge--which frankly isn't that great--usnic acid is not nearly as dangerous, I still think you should stay away. But, of course, it is your decision. If nothing else, read everything you can about it and make yourself aware of the possible side-effects.

Okay man thanks a lot I appreciate you looking out for my safety etc. You seem to know far more about supplements than I do.

Anyway bro yeah 3 weeks I dont think will do that much. If I feel like sh!t Ill drop the supplement alltogether and probably sell it. Well see what happens. I mean I am getting it pretty cheap and everything like that. :cool::cool:

MS

Blood&Iron
06-19-2002, 12:56 PM
Since I really don't think you should take either, I did a quick search(Incidentally, I could find nothing on usnic acid in perfunctory search of Medline) At least read this:
http://groups.google.com/groups?hl=en&lr=&threadm=3C5F0542.84842AC%40onr.com&rnum=2&prev=/groups%3Fq%3Dusnic%2Bacid%2BLyle%2BMcDonald%2Bgroup:misc.fitness.weights%26hl%3Den%26lr%3D%26selm%3D 3C5F0542.84842AC%2540onr.com%26rnum%3D2

MonStar
06-19-2002, 12:59 PM
Thanks for the link B&I.

Yeah I had a feeling that Lyle wasnt too supportive or even favoring DNP at all. I wasnt really favoring it either I was just curious because a lot of guys were saying that usnic acid is second best to DNP. But they didnt mention danger or side-effects or anything like that at all.

I wouldnt take anything anyway that wasnt 100% legal.

MS

Blood&Iron
06-19-2002, 01:03 PM
Originally posted by MonStar

I wouldnt take anything anyway that wasnt 100% legal.

MS

Remember: legal does not equal safe.

Lyle was commenting that since both DNP and usnic acid are oxidative uncouplers, they should have similar side-effect profiles, though, again, usnic acid is probably not quite so dangerous as DNP. I still think using it is a bad idea. Read the whole thread.

Of course, the choice is yours.

MarshallPenn
06-19-2002, 01:07 PM
Hit the AAS before you go that route. Who cares if it's legal. let's talk safety.

MarshallPenn
06-19-2002, 01:07 PM
BTW - good posts B&I.

MonStar
06-19-2002, 01:09 PM
Originally posted by Blood&Iron
Remember: legal does not equal safe.

Lyle was commenting that since both DNP and usnic acid are oxidative uncouplers, they should have similar side-effect profiles, though, again, usnic acid is probably not quite so dangerous as DNP. I still think using it is a bad idea. Read the whole thread.

Of course, the choice is yours.

All I am doing is trying it.

I have been reading up on peoples experience with it and it seems like a pretty crazy supplement. Guys that were taking 750 - 1250 mg. of usnic acid per day were saying that they were cranky and moody and just felt like sh!t. I always feel good etc.

If I start to feel like sh!t or anything like that Ill be tossing this sh!t in the trash. Supposedly you wake up on the middle of the night covered in sweat. I dont think that I would be able to deal with that either.

I dont know well see what happens. A lot of guys are reporting 10-15 lbs. of pure fat-loss in like 2-3 weeks though which to me is extremely impressive. They said they can literally eat anything without putting on fat which is also pretty amazing.

MS

MonStar
06-19-2002, 01:13 PM
Originally posted by MarshallPenn
Hit the AAS before you go that route. Who cares if it's legal. let's talk safety.

Nah I wont ever do anything even close to anabolics, EVER. Usnic acid from what I understand is simply a jacked up fat-burner. Not comparable to DNP just stronger than EC and NYC. I have been taking EC and NYC for a long time now with good results I just would like to give something else a try thats all.

If my strength suffers, I feel like sh!t, dont feel good, get any strange side-effects like extreme light headedness or anything even similar it will be in the trash immediately.

I was reading about one guys post saying he was on usnic acid saying he couldnt even draw a straight line. If I get anything even slightly similar to that I mean even close to that I will be done with it right away. I am not a big fan of sticking with supplements that have side-effects. Thats why I never did prohoromones etc.

MS

Blood&Iron
06-19-2002, 01:25 PM
Originally posted by MonStar


Nah I wont ever do anything even close to anabolics, EVER. Usnic acid from what I understand is simply a jacked up fat-burner. Not comparable to DNP just stronger than EC and NYC. I have been taking EC and NYC for a long time now with good results I just would like to give something else a try thats all.

If my strength suffers, I feel like sh!t, dont feel good, get any strange side-effects like extreme light headedness or anything even similar it will be in the trash immediately.

I was reading about one guys post saying he was on usnic acid saying he couldnt even draw a straight line. If I get anything even slightly similar to that I mean even close to that I will be done with it right away. I am not a big fan of sticking with supplements that have side-effects. Thats why I never did prohoromones etc.

MS
I don't get this reasoning at all, no offense. Prohormones/1-test will have far less in the way of immediate side-effects than usnic acid. And they're just as legal.

Otter
06-19-2002, 01:35 PM
Originally posted by MonStar
I dont know well see what happens. A lot of guys are reporting 10-15 lbs. of pure fat-loss in like 2-3 weeks though which to me is extremely impressive.

That's not impressive, it's damn unhealthy to lose 5 pounds per week when you only weigh around 200 lbs. You're losing 2.5% of your bodyweight per week, that's horrible.

I have a question for you ... if you're so concerned about burning fat and dropping weight, why are you on this crazy binge (aka refeed) diet? Why don't you just stick with a consistent diet and training routine and be patient? It seems like you're looking to win the race without running it.

One last thing, I promise. I noticed that your diet mainly consists of MRPs, milk, whey, and peanut butter. Why don't you try to get some real food in your daily intake, like some chicken, lean beef, tuna, etc... instead of so many calories coming from liquids? You are always condemning yourself for being fat or whatever, but then you go on these refeed binges .... that's part of your problem.

IMO (and I know others have said it), you need to get your diet in order, start eating real food, stop the binges, and stick with a consistent routine. You have some nice strength numbers, make them work for you, not against you. Best of luck.

MonStar
06-19-2002, 01:36 PM
Originally posted by Blood&Iron
I don't get this reasoning at all, no offense. Prohormones/1-test will have far less in the way of immediate side-effects than usnic acid. And they're just as legal.

Sorry to confuse you B&I. It just seems like I am nonstop reading about hair loss, and everything like that. Gyno, etc. I cant be dealing with sh!t like that. The worst side-effect that I have read with usnic acid was temporary. Once the user stopped the usnic acid everything completely went away.

What do you think about maybe doing a lower dosage?

Because it seems that side-effects are directly associated with how high the dosage of usnic acid is. I am thinking maybe 250 mg. usnic acid twice per day, coming out to 500 mg. usnic acid each day would be better than 1000 mg. per day.

It just really seems like a dosage of 500 mg. usnic acid not only would drop the side-effects but hopefully keep the fat-loss going continously. I dont want to have the dosage too low though because I want the fat-loss to occur - just with minimal side-effects. :):)

MS

MonStar
06-19-2002, 01:42 PM
Originally posted by Otter
That's not impressive, it's damn unhealthy to lose 5 pounds per week when you only weigh around 200 lbs. You're losing 2.5% of your bodyweight per week, that's horrible.

Awesome awesome post man, I really do appreciate it.

Yeah I am not expecting to lose this kind of weight. This kind of weight was lost in guys who had a high dosage of usnic acid. Even up to 2-3g of usnic acid per day. Pretty extreme. I am going to go with a 500 - 1000 mg. dose of usnic acid. Nothing even close to what they were supplementing with.


I have a question for you ... if you're so concerned about burning fat and dropping weight, why are you on this crazy binge (aka refeed) diet? Why don't you just stick with a consistent diet and training routine and be patient? It seems like you're looking to win the race without running it.

I am on a refeed type of diet to keep my leptin levels up. I am not primarily concerned with fat loss. It is definitely one of my goals but strength and size and development are also very very very important goals. I know its tough to get the best of both worlds but with this diet, eating isocalorically and then 6-hours of refeeding it IS happening. Fat loss is more gradual but strength increases are very consistent which is truly amazing in my opinion.


One last thing, I promise. I noticed that your diet mainly consists of MRPs, milk, whey, and peanut butter. Why don't you try to get some real food in your daily intake, like some chicken, lean beef, tuna, etc... instead of so many calories coming from liquids? You are always condemning yourself for being fat or whatever, but then you go on these refeed binges .... that's part of your problem.

Your right that my isocaloric days are a lot of skim milk, peanut butter, etc. I dont see anything wrong with that. Maybe I should include more tuna and chicken and lean beef etc. but as long as I am falling into my intended ratios I dont think that its a problem. For the most part I am eating clean on isocaloric days.


IMO (and I know others have said it), you need to get your diet in order, start eating real food, stop the binges, and stick with a consistent routine. You have some nice strength numbers, make them work for you, not against you. Best of luck.

I am going to be very consistent with my current training routine. My strength is completely soaring with it, my measurements are up, and everything is just happening the way that I would like it. Fat loss really isnt as rapid as I would like, so adding 250 - 500 mg. usnic acid twice per day may help, but then again it may not. We will see. :cool::cool:

MS

MonStar
06-19-2002, 02:13 PM
(view a description of my diet by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228929#post228929), view a description of my supplements by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228931#post228931), finally view a description of my training by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228932#post228932))


WEEK 2 | DAY 6
6-19-2002


Cardio.
----------------------------------------------------------------
(AM) 20 minutes stationery bike, alternating one minute of level 6 with one minute of level 8.
----------------------------------------------------------------
Comments.
----------------------------------------------------------------
Decided today that I am going to try and get my hands on some usnic acid. I have heard that usnic acid can really work some wonders for fat-loss. Which is something that I have struggled with a little too long in my opinion. This guy is selling it for $17 a bottle. Well see what happens.

E-mailed diet expert Lyle McDonald to get his opinion on refeeding on only training days, which I am doing. And heres what he responded.

"I can actually make arguments both ways. To upregulate leptin legvels, you want to push *some* glucose into fat cells, believe it or not. Refeeding on trainng days means that most incoming carbs will go to muscle glycogen replenishment. OF course, eat enough carbs and you'll get *some* spillover of glucose into fat cells anyhow.

But refeeding on training days definitely improves recovery, etc.

So, it's sort of a tossup.

Lyle"

I ordered 2 bottles of usnic acid for around $34 today. Hope to drop some extra fat with it. Probably going to end up taking 250 mg. twice per day. If I have too great of side-effects Ill drop to 125 mg. twice per day. I probably will not go above 500 mg. of usnic acid per day no matter what because of the reported side-effects.

http://forum.bodybuilding.com/showthread.php?s=&threadid=30614&highlight=usnic+acid+dosage

That is the link to a thread over at Bodybuilding.com Forums which is a trial of 500 mg. per day of usnic acid. The guy was eating maintenance calories, and lost 3.5 lbs. of pure fat in 2 weeks. This is the kind of results that I am hoping for. Well see what happens.
----------------------------------------------------------------
Diet. Isocaloric Day.
----------------------------------------------------------------
Meal 1: Myoplex MRP + 1 cup skim milk
(360 calories, 50g protein, 36g carbs, 3g fat)

Meal 2: multi-grain bagel + smoked ham + 3 slices low-fat cheese + 1 tbsp. low-fat mayo
(640 calories, 38g protein, 62g carbs, 19g fat)

Meal 3: 3 servings protein + 1 cup 2% milk
(460 calories, 68g protein, 30g carbs, 11g fat)

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

Meal 5: Nature Valley granola bar
(180 calories, 5g protein, 29g carbs, 6g fat)

Total Calories: 2030
Total (g) Protein: 188g - 37%
Total (g) Carbs: 197g - 39%
Total (g) Fat: 56g - 24%
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Chest still hurts a little, nothing too bad. My traps are f*cking FRIED like insanely. Theyre hurting so f*cking badly omg. Lats are a little sore, everything else is okay. Thighs hurt some, glutes too. Little calves also.
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
Last night I got 8 hours sleep. :):) Good amount of sleep. Woke up once, for no real reason at all. I have no idea why I did.
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
5g glutamine precardio (+ 1 Lipodryl) precardio
multi-vitamin/mineral 2x today
1g vitamin C 3x today
400 IU vitamin E 3x today
1 Calcium Complete 3x today
1 Lipodryl 2x today
6 mg. melatonin + 5g glutamine before bed
----------------------------------------------------------------
Training. Rest.
----------------------------------------------------------------
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
N/A.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Good amount of water today I think, need to keep it up.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Didnt get to the gym today so I couldnt weigh myself unfortunately.
----------------------------------------------------------------

MonStar
06-19-2002, 02:24 PM
... Hit 4000 views. :):)

MS

Erbas
06-19-2002, 02:27 PM
Hey MonStar,

I'm new to WBB and have taken a look at your journal. Your lifts look impressive. I haven't seen where you're trying to monitor fatloss and I was wondering if you are keeping track in some manner besides the scale? I too am currently trying to lose fat while keeping muscle loss to a minimum. I've tried the calipers but can not for the life of me get consistant readings:mad: !
I have resulted to weekly waist measurements. I figure that if my waist is getting smaller and my strength is staying the same or getting better, then I must be on the right track....alternately....if the waist gets bigger and I get weaker....something I'm doing is wrong. To get consistent waise measurements I stand in the morror, put the tape around the biggest part of my waist, tighten my abs, and exhale all the air from my lungs. That way I have at least a consistent method....and it is very hard to suck in my gut when exhaling.....keeps me form cheating:) . Have you or nayone keeping track of this journal got a good, cheap, and convenient way to keep fatloss records?

Like your lifting intensity! and enjoy your jounal.

MonStar
06-19-2002, 02:38 PM
Originally posted by Erbas
Hey MonStar,

I'm new to WBB and have taken a look at your journal. Your lifts look impressive. I haven't seen where you're trying to monitor fatloss and I was wondering if you are keeping track in some manner besides the scale? I too am currently trying to lose fat while keeping muscle loss to a minimum. I've tried the calipers but can not for the life of me get consistant readings:mad: !
I have resulted to weekly waist measurements. I figure that if my waist is getting smaller and my strength is staying the same or getting better, then I must be on the right track....alternately....if the waist gets bigger and I get weaker....something I'm doing is wrong. To get consistent waise measurements I stand in the morror, put the tape around the biggest part of my waist, tighten my abs, and exhale all the air from my lungs. That way I have at least a consistent method....and it is very hard to suck in my gut when exhaling.....keeps me form cheating:) . Have you or nayone keeping track of this journal got a good, cheap, and convenient way to keep fatloss records?

Like your lifting intensity! and enjoy your jounal.

Thanks a lot Erbas its really great to hear that someone benefits from reading my journal. Havnt really been getting much support lately and I think that its simply because I have really had some trouble being real consistent with my journals here @ WBB.

I hate to admit to that but its completely true unfortunately. Anyway this journal here is going to last. A long long time I think. I want to keep it for at least a good 6 months or so if not longer. I really enjoy keeping a journal it keeps me on my toes so to speak.

Anyway yeah the mirror and waist measurements are your best bet for keeping track of bf%. It can be a real b!tch if you ask me. I mean there are a few really really accurate ways of testing bf% but I dont believe that a caliper is one of them, or electronically. I had a scale that was supposed to do it and damn my f*cking bodyfat changed everytime I got on it. Ridiculous waste of money.

And again please continue checking out my journal and welcome to WBB. Questions, comments, and support is extremely welcome here in my journal. The more you comment, etc. the better! :):)

MS

rookiebldr
06-19-2002, 05:19 PM
Originally posted by MonStar
[B]...Havnt really been getting much support lately and I think that its simply because I have really had some trouble being real consistent with my journals here @ WBB.


I know you realize that you do get a lot of support. You also get a far bit of razzing about the no. of journals since there are a lot and you deserve the razzing - it's what comes with changing the journals so f*cking often that I have to spam them just to subscribe. :D :D Lots of people post trying to help out, answer questions and make sure that you have your eyes open to things that are dangerous (see previous DNP discussion tuttut IMO). That's one of the benefits that these boards offer. Others just post in your journal because it's the thing to do and to offer encouragement to get your *ss in the gym for another round. "MonStar - strength gains looking good" :) :)

There is support for your ultimate goals, maybe not always the means to achieve them, but as b&I stated "The choice is yours"

MonStar
06-20-2002, 12:24 AM
Originally posted by rookiebldr


I know you realize that you do get a lot of support. You also get a far bit of razzing about the no. of journals since there are a lot and you deserve the razzing - it's what comes with changing the journals so f*cking often that I have to spam them just to subscribe. :D :D Lots of people post trying to help out, answer questions and make sure that you have your eyes open to things that are dangerous (see previous DNP discussion tuttut IMO). That's one of the benefits that these boards offer. Others just post in your journal because it's the thing to do and to offer encouragement to get your *ss in the gym for another round. "MonStar - strength gains looking good" :) :)

There is support for your ultimate goals, maybe not always the means to achieve them, but as b&I stated "The choice is yours"

Good post rookiebldr.

Yeah I really enjoy any kind of support I get. You always support me which I really appreciate a lot, seriously means a lot to me. Yeah I know I hear a lot for the # of journals that I have here @ WBB but this will be my last one, so that will be a good thing.

Yeah I know I appreciate all of the posts here in my journal. Whether its to try and help out, or like you said to just be supportive. Like "Nice strength gains," can just make your hard work seem a little bit more rewarding ya know? And knowing that more than just you are benefiting from keeping an online journal.

Yeah I am going to give usnic acid a shot. From everything that I have read at a dosage of around 500 mg. per day my results should be excellent, with minimal side effects. :):)

MS

The_Chicken_Daddy
06-20-2002, 05:02 AM
Micky, be careful with the usnic acid. And don't even consider getting DNP tuttut

Also, just for soemthing to read, why not post all emails shared between yourself and Lyle and yourself and Par Deus?

rookiebldr
06-20-2002, 06:01 AM
Monstar, who is that on your new avatar? :cool: :cool:

MonStar
06-20-2002, 10:20 AM
Originally posted by The_Chicken_Daddy
Micky, be careful with the usnic acid. And don't even consider getting DNP tuttut

I am not even going to consider f*cking around with DNP. No way, no matter what. I was just curious about it thats all. To be completely honest I didnt even know that it was illegal. :rolleyes::rolleyes:

Thanks for the reply Robboe.


Also, just for soemthing to read, why not post all emails shared between yourself and Lyle and yourself and Par Deus?

I dont know if youre being sarcastic here or not but I usually do quote Lyle and Par Deus. Simply because of their expertise in the kind of diet that I am doing, and because of their knowledge in supplements etc.

MS

MonStar
06-20-2002, 10:22 AM
Originally posted by rookiebldr
Monstar, who is that on your new avatar? :cool: :cool:

Its not anyone actually. I just stumbled upon it when I was browsing the web the other day. I like it a lot more than my other avatar. I am not really sure why haha. Like you avatar too rookiebldr! Really looking good. You should keep that one.

It gets kind of confusing when some members are nonstop changing their avatars because you almost look for their picture when looking for their posts ya know? Well I do that at least. :D:D

MS

MarshallPenn
06-20-2002, 11:17 AM
Go get your ears cleaned professionally (by a doctor). It's a religous experience. You'll feel the wind blow through your head.

MonStar
06-20-2002, 11:20 AM
Originally posted by MarshallPenn
Go get your ears cleaned professionally (by a doctor). It's a religous experience. You'll feel the wind blow through your head.

What kind of doctor will clean my eyes for me? And how much does it cost etc.? My left ear is so damn clogged I cant hear anything at all its completely ridiculous. Its almost annoying and agitating. :redface::redface:

MS

MarshallPenn
06-20-2002, 11:27 AM
Just call the hospital. Or if you have an eye and ear hospital, call them. They'll put you in touch with the right person. It takes like 5 minutes.

Where do you get the cash for all your supplements? I remember you were looking at some inexpensive cars, but you seem to have a well of cash!

MonStar
06-20-2002, 11:36 AM
Originally posted by MarshallPenn
Just call the hospital. Or if you have an eye and ear hospital, call them. They'll put you in touch with the right person. It takes like 5 minutes.

Okay maybe Ill do this. But if I dont what would you recommend. Because I need my ear unclogged TODAY! :mad::mad:


Where do you get the cash for all your supplements? I remember you were looking at some inexpensive cars, but you seem to have a well of cash!

I am not even working right now. The supplements that I have bought recently are basically all from graduation money. Which I really cannot be spending because I need it for a down payment for a car. Well see what happens..

I hope I dont get any crazy a*s side effects with usnic acid. That will probably be in the mail tomorrow afternoon so Ill start it on Saturday I think. I really think though that this kind of diet is the ideal diet for me. Diet experts like Par Deus and Lyle McDonald think it will work and so do I.

Refeeding for 6 hours I think is what is really allowing me to stick with this diet. Although I did cheat the other night. Damnit that pissed me off I dont know what the f*ck got into me.

I am rambling now but Marshall bro you gotta start a journal here @ WBB man! With your lifts and diet and all that. Go for it man why havnt you started one yet? :D:D

MS

MarshallPenn
06-20-2002, 11:46 AM
I will start one... maybe. I don't need an excuse to spend more time here, and I graze heavily, so diet would be a mess to keep track of these days.

As far as the ear, the only time mine got badly clogged, I had to go get it done. It was so worth it. Not sure how else you can get it. Maybe, aim the shower nozzle in there with hot water?

MonStar
06-20-2002, 01:30 PM
Originally posted by MarshallPenn
I will start one... maybe. I don't need an excuse to spend more time here, and I graze heavily, so diet would be a mess to keep track of these days.

Yeah I know a journal does take a little bit of time. Well I dont know though man because it depends on how detailed you keep it. If you keep it like PowerManDL's or chris mason's or Belial's just putting your workouts in your journal it really probably wouldnt take too long.

But if you tried to keep it up with a detailed journal like mine or Blood&Iron's who's is even more detailed, etc. might be a lengthy task. I dont know I would just like to see what you do on a daily basis because you seem to have some interesting ideas when it comes to dieting and training philosophies etc. :cool::cool:


As far as the ear, the only time mine got badly clogged, I had to go get it done. It was so worth it. Not sure how else you can get it. Maybe, aim the shower nozzle in there with hot water?

Yeah I dont know what to do a few people suggested putting rubbing alcohol in my ear which really hasnt worked too well I dont know I think that its more serious than that. Well see what happens.

MS

Franco
06-20-2002, 01:34 PM
Mike, when you find the need to cheat are you usually with friends or with Britney?

MonStar
06-20-2002, 01:37 PM
Originally posted by FAngel
Mike, when you find the need to cheat are you usually with friends or with Britney?

I dont hang out with my friends to much to be honest. I hang out with Brittany practically everyday. Almost as often as I can in a sense. She's my best friend and I try to see her as often as possible.

When I cheat on my diet it depends sometimes I am with Brittany and sometimes I am not. Shell usually tell me not to and tell me that the next day Ill feel fat and regret it etc. But once I finally go ahead and do it I think she likes it because her and I are pigging out on junkfood together which really doesnt happen that often.

My mood is always great though while I am cheating. :D:D

MS

MarshallPenn
06-20-2002, 01:54 PM
What interesting ideas do I have about training and dieting? I used to train the way you are training now, then I switched to HST and blew away any results I had previously. Eating, I just eat a lot and try to pack on as much muscle as possible.

All my journal would say is HST, HST, HST, blah, blah, blah, food, food, food. :)

MonStar
06-20-2002, 01:59 PM
Originally posted by MarshallPenn
What interesting ideas do I have about training and dieting? I used to train the way you are training now, then I switched to HST and blew away any results I had previously. Eating, I just eat a lot and try to pack on as much muscle as possible.

All my journal would say is HST, HST, HST, blah, blah, blah, food, food, food. :)

Nah but I am saying it would be interesting to see your poundages and everything like that. And what kind of foods you eat, what supplements that you taking, etc.

You like HST that much huh? How many full HST cycles have you done so far? I think that HST is okay but I much prefer the type of routine that I am following now. I feel like my strength just climbs and climbs and climbs. Well see what happens these next 5-6 months though.

I just made up some new goals for 2003 which seem to be awfully high. I really hope to achieve all of them. Probably going to be a real struggle though. Exercises that I feel like I have stagnated on are bench, barbell curls, dips, and a few others. Squats and partial deads and skulls I feel strong in. Do you think that my goals look too high?

MS

Blood&Iron
06-20-2002, 02:00 PM
Originally posted by MarshallPenn

All my journal would say is HST, HST, HST, blah, blah, blah, food, food, food. :)
Sounds sorta like mine these days.

I think my journal really benefits me; it's raison d'etre was/is to give myself that extra kick in the ass, and make me more carefully evaluate what I was doing. I try to occasionally throw in something that will make it interesting for others to read, but that's not its main purpose. You could give it a shot anyways, to see if it helps you. If not, let it drift into the abyss. But maybe it'd end up really helping you. You'll never know till you give it a shot.

MonStar
06-20-2002, 02:05 PM
Originally posted by Blood&Iron
Sounds sorta like mine these days.

I think my journal really benefits me; it's raison d'etre was/is to give myself that extra kick in the ass, and make me more carefully evaluate what I was doing. I try to occasionally throw in something that will make it interesting for others to read, but that's not its main purpose. You could give it a shot anyways, to see if it helps you. If not, let it drift into the abyss. But maybe it'd end up really helping you. You'll never know till you give it a shot.

I totally agree B&I.

My journal(s), has really helped me over the course of my time working out etc. I have always kept some kind of journal whether its on paper in a notebook or on the computer or whatver. It has always seemed to benefit me somehow.

Putting it on the web makes it so much better because I can get the constant support that I feel like I need from you guys. And I can also check out other journals for inspiration etc. Well see what happens with my current journal I think I am going to keep it.

Anyway Marshall keeping a journal may seem like a hassle but it really gives you some inspiration. For example if I have a big increase in strength I know that Ill get some positive support from you guys @ WBB. Really appreciate it by the way. If I cheat I know that Ill get negative comments, etc. Really keeps me on my toes so to speak.

I would like B&I said just give it a shot, what do you have to lose?

MS

Otter
06-20-2002, 02:10 PM
Originally posted by MonStar
Do you think that my goals look too high?

Too high? No. Too high for 6 months? Absolutely. You're planning on achieving the following:

+60 pounds to your 5 rep bench (which you say has stalled)
+45 and 1 rep on dips
+40 on chins
+50 on DB rows
+160 on partial deads
+130 minus 2 reps on squats
+45 minus 1 rep on skulls
+45 minus 1 rep on BB curls

They're great goals, but I think a little unrealistic for 6 months out. The key to setting goals is to make them attainable. Even if you set your goals lower, once you achieve them, you'll feel great. If you set them too high and don't achieve them, you'll feel like shiat. Just a thought ........ cut those goals in half. Once you achieve them, set the goals you have now for another 6 months out. Once you achieve that, go higher. Keep them within range and you'll have a better attitude about lifting.

CBates
06-20-2002, 02:12 PM
Originally posted by MonStar


When I cheat on my diet it depends sometimes I am with Brittany and sometimes I am not. Shell usually tell me not to and tell me that the next day Ill feel fat and regret it etc.

Oh God, I can only imagine how much she has to put up with you telling her how fat you are and bla bla bla.. Just kidding, I'm the same way, if I don't have nice looking abs, I'm constantly complaining to whoever that I'm fat as hell and look like crap.

The_Chicken_Daddy
06-20-2002, 02:34 PM
No sarcasm, Micky, i was being serious. You should cut and paste all correspondance between yourself and lyle and PD. It'd make an interesting read.

MarshallPenn
06-20-2002, 02:52 PM
Yes, I like HST that much. 2 complete cycles so far. Not supplementing with anything other than protein powder. If I remember, I take a multi-v about once a month. I should probably make that daily. My diet is all over the place, as my kitchen in my current apartment sucks, so I eat out quite often. Hard to get an exact estimate on calories. I finished my second HST cycle at 214lbs, and now am using the 15's and 10's to cut back to closer to 200lbs. I will eat heavily again for the 5's, negatives, and SD.

What lifts do you want to know? You're such a "stat" freak! :)

As for your question about goals -- I think your goals are pretty high, although I know who you're comparing yourself with though. You are pretty damn strong, so maybe you'll get them!

MarshallPenn
06-20-2002, 02:53 PM
BTW - I think most of your current strength is coming from your 3 weeks of HST, not from the one week of this current routine.

MonStar
06-20-2002, 03:28 PM
Originally posted by Otter
Too high? No. Too high for 6 months? Absolutely. You're planning on achieving the following:

+60 pounds to your 5 rep bench (which you say has stalled)
+45 and 1 rep on dips
+40 on chins
+50 on DB rows
+160 on partial deads
+130 minus 2 reps on squats
+45 minus 1 rep on skulls
+45 minus 1 rep on BB curls

They're great goals, but I think a little unrealistic for 6 months out. The key to setting goals is to make them attainable. Even if you set your goals lower, once you achieve them, you'll feel great. If you set them too high and don't achieve them, you'll feel like shiat. Just a thought ........ cut those goals in half. Once you achieve them, set the goals you have now for another 6 months out. Once you achieve that, go higher. Keep them within range and you'll have a better attitude about lifting.

I dont know man. I lowered a few but where do you think they should be at? I cant really decide where I should make them. Six months is a long time like a lot longer than 2-3 months. I dont know I mean I truly believe that its good to have goals but I dont really have a clue as to where to set them. :rolleyes::rolleyes:

MS

MonStar
06-20-2002, 03:29 PM
Originally posted by CBates
Oh God, I can only imagine how much she has to put up with you telling her how fat you are and bla bla bla.. Just kidding, I'm the same way, if I don't have nice looking abs, I'm constantly complaining to whoever that I'm fat as hell and look like crap.

Yeah haha she does have to put up with that. I go on and on and on like "I feel so f*cking fat." Bla bla bla. I guess it can get kind of tedious. Well see what happens. I hope to just eliminate cheating alltogether. If that happens then maybe I wont really feel fat and I cant stop "feeling fat."

MS

MonStar
06-20-2002, 03:30 PM
Originally posted by The_Chicken_Daddy
No sarcasm, Micky, i was being serious. You should cut and paste all correspondance between yourself and lyle and PD. It'd make an interesting read.

Yeah I know I totally agree. Lyle McDonald and Par Deus both are excellent sources of information. They both truly know what theyre talking about when it comes to diet and supplementation etc. Its a real shame that they dont post here at WBB. We could really use 2 diet and supplement gurus like them. :cool::cool:

MS

MonStar
06-20-2002, 03:32 PM
Originally posted by MarshallPenn
Yes, I like HST that much. 2 complete cycles so far. Not supplementing with anything other than protein powder. If I remember, I take a multi-v about once a month. I should probably make that daily. My diet is all over the place, as my kitchen in my current apartment sucks, so I eat out quite often. Hard to get an exact estimate on calories. I finished my second HST cycle at 214lbs, and now am using the 15's and 10's to cut back to closer to 200lbs. I will eat heavily again for the 5's, negatives, and SD.

What lifts do you want to know? You're such a "stat" freak! :)

As for your question about goals -- I think your goals are pretty high, although I know who you're comparing yourself with though. You are pretty damn strong, so maybe you'll get them!

Thats cool I have a general idea of your diet and training now it would just be nice to see your poundages etc. thats all. No big deal really I guess. What is your bench and squat like? Do you deadlift? You know who I am comparing myself with? Eh? I am really really losing you here Marshall. Haha who am I comparing myself with?


BTW - I think most of your current strength is coming from your 3 weeks of HST, not from the one week of this current routine.

Really? See honestly I dont think that I gained too much from the HST for some reason. I dont know I obviously could be wrong. :):)

MS

MonStar
06-20-2002, 06:15 PM
(view a description of my diet by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228929#post228929), view a description of my supplements by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228931#post228931), finally view a description of my training by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228932#post228932))


WEEK 2 | DAY 7
6-20-2002


19-Month Anniversary With Brittany... :angel::angel:

Cardio.
----------------------------------------------------------------
(AM) 20 minutes stationery bike, alternating one minute of level 6 with one minute of level 8.
----------------------------------------------------------------
Comments.
----------------------------------------------------------------
Woke up feeling good today I think. Today was my girlfriend and I's 19-Month Anniversary. It feels like we have been together longer to be honest. I dont know time really flies when your having fun. :p:p

Anyway I am looking forward to tomorrow for two reasons. The first being that Par Deus's new leptin article is coming out. Probably going to be a bunch of sh!t about how I should buy Leptigen. I dont see that happening though. And the second reason is because my usnic acid will probably be in the mail. ;);)

I asked Par Deus what he thought of how I was specifically dieting. Eating iscalorically for around 3-4 days and then refeeding for 6 hours postworkout. I asked him if this type of diet would hinder fat-loss in anyway and he responded:

"Monstar, this is almost exactly the CID, as I originally proposed it -- though you spend more time dieting, so hindering fat loss would be LESS likely."

Which is always good to hear. I couldnt really decide if I was refeeding too often or not enough or what. It was kind of getting difficult because its really not every 3 days anymore. Sometimes 3, sometimes 4, sometimes 5.

I just made up some goals for 2003 and put them in my signature. Damn I hope I achieve all of them. Some of them are higher than others because I know what exercises that I am stronger in and what exercises that I am weaker in. Well see what happens. Squats and partial deads I feel very strong in so my goals are high for them.
----------------------------------------------------------------
Diet. Isocaloric Day.
----------------------------------------------------------------
Meal 1: Meso-Tech MRP + 1 cup 2% milk
(460 calories, 60g protein, 36g carbs, 9g fat)

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

Meal 3: 3 servings protein + 1 cup skim milk
(420 calories, 68g protein, 25g carbs, 6g fat)

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

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

Meal 6: 2 cups skim milk
(160 calories, 16g protein, 24g carbs, 1g fat)

Total Calories: 2030
Total (g) Protein: 213g - 40%
Total (g) Carbs: 187g - 35%
Total (g) Fat: 57g - 25%
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Chest still a tad sore. Legs are still sore too my quads and glutes are hurting pretty badly. My forearms and upper arms are a little sore nothing bad at all. Traps are hurting... etc. My left ear has been clogged with ear wax or something for around 5 days now. Its driving me crazy!! I feel deaf.
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
Last night I got 8 hours sleep. :D:D Slept well I think, had some pretty wacked out dreams though.
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
5g glutamine precardio (+ 1 Lipodryl) precardio
multi-vitamin/mineral 2x today
1g vitamin C 3x today
400 IU vitamin E 3x today
1 Calcium Complete 3x today
1 Lipodryl 2x today
6 mg. melatonin + 5g glutamine before bed
----------------------------------------------------------------
Training. Rest.
----------------------------------------------------------------
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
N/A.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Good amount of water today, but need more tomorrow.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Didnt get to the gym today so I couldnt weigh myself unfortunately.
----------------------------------------------------------------

MarshallPenn
06-20-2002, 06:25 PM
Well you've been on your current routine for a little over a week? How could the strength gains be from it? The whole idea of the higher reps in HST (the part you did -- and seemed to have some major increases in strength, although hard to tell b/c you didn't predetermine <argghh>) is that the higher reps prep you for future hard training. So any bursts your experiencing now are most likely coming from that.

To answer your question - I don't bench, so my bench sucks. My squat sucks. And deadlifts I just started. Only tried 3 times so far. I'm thinking of incorporating them in this cycle though. Judging by your posts, you seem to like strength so much that I'm surprised you don't try WSB.

MonStar
06-20-2002, 06:54 PM
Originally posted by MarshallPenn
Well you've been on your current routine for a little over a week? How could the strength gains be from it? The whole idea of the higher reps in HST (the part you did -- and seemed to have some major increases in strength, although hard to tell b/c you didn't predetermine <argghh>) is that the higher reps prep you for future hard training. So any bursts your experiencing now are most likely coming from that.

I dont know man I think that all of my strength has come from these past 2 weeks in this program. I dont think that not going to failure really works for me at all. I obviously could be wrong. Haha I just think that you are a big supporter of HST and attribute all of my and any else's success to it. ;);)


To answer your question - I don't bench, so my bench sucks. My squat sucks. And deadlifts I just started. Only tried 3 times so far. I'm thinking of incorporating them in this cycle though. Judging by your posts, you seem to like strength so much that I'm surprised you don't try WSB.

Thats cool man. Nah I am not that into strength I mean I enjoy getting stronger but hypertrophy and size and fat-loss are just as important.

MS

MonStar
06-21-2002, 12:43 AM
Finally hit 5000 views. :eek::eek:

MS

MarshallPenn
06-21-2002, 10:25 AM
MS-Do you do your side laterals with your arms full extended?

MonStar
06-21-2002, 10:31 AM
Originally posted by MarshallPenn
MS-Do you do your side laterals with your arms full extended?

No, not at all. I do all of my laterals (front/side/rear) with a slight bend in my elbow that I keep that way throughout the entire sets of laterals. This helps take the stress off my elbows and put it more on my delts. Seems to work well in my opinion. I dont know so far dropping OH presses has been great!

The only other slight modification that I am going to make is changing hack squat calf raises to either one-legged DB calf raises or standing Smith calf raises. I like both more than hack squat raises. Really cant feel them too much.

You made this quote earlier and I still cant figure out what youre talking about:


As for your question about goals -- I think your goals are pretty high, although I know who you're comparing yourself with though. You are pretty damn strong, so maybe you'll get them!

I still have no clue who you are talking about! :):) Who am I comparing myself with?

MS

MarshallPenn
06-21-2002, 10:41 AM
Well, you seem to be constantly posting in Belial's journal about his strength and trying to catch him, and now you are using a permutation of his routine, no?

Ok, good to hear about the laterals, because I was feeling like my shoulders were seriously deficient! I still think that's much heavier than I can do, although I just started doing laterals, so maybe I'll see some nice increases in strength. However, I think I'm going to go with the cables.

MonStar
06-21-2002, 10:48 AM
Originally posted by MarshallPenn
Well, you seem to be constantly posting in Belial's journal about his strength and trying to catch him, and now you are using a permutation of his routine, no?

Oh okay man thats what I thought. I was going to say either Belial or chris mason if I ever get to either of them. Theyre just inspiration because I just cant imagine squatting 500 lbs. or curling 185 lbs. :rolleyes::rolleyes: Almost seems like an impossible feat for someone (1) only 18 years old, and (2) an all natural bodybuilder.

I mean I remember seeing guys who could curl 95 lbs. and thinking that was a TON like damn I hope I get that strong one day. And if a guy could do skullcrushers with more than 100 lbs. it was just incredible. Its wierd now that I am doing skulls with 140 lbs. Never would have guessed it in a million years ya know? But it seems like everytime I think that I increase in strength I check out Belial's journal and his strength is up again. Hehe.


Ok, good to hear about the laterals, because I was feeling like my shoulders were seriously deficient! I still think that's much heavier than I can do, although I just started doing laterals, so maybe I'll see some nice increases in strength. However, I think I'm going to go with the cables.

Yeah laterals are a great shoulder movement. But they can be a real b!tch at gaining strength on. I guarantee that my strength is going to plateau on a lot of my exercises the next few months. I can just tell. Especially with bench and dips and a few others. I mean with squats and partial deads I feel very strong doing them.

Like I feel like I could increase for a good while before I plateau. The only downside about partial deads is that I WILL NOT no matter what resort to the use of straps. I mean no way no way no way. So I might end up plateauing because of my grip strength. :redface::redface:

You gotta start a journal Marshall!

MS

MonStar
06-21-2002, 10:49 AM
Originally posted by MarshallPenn
However, I think I'm going to go with the cables.

By the way excellent choice. I like both DBs and cables but you can really really feel the musclegroup working in cables I think. Cable side-laterals are a favorite of mine for hitting my side-delts very very hard. Really enjoy them a lot. :D:D

MS

MarshallPenn
06-21-2002, 10:52 AM
Good timing about w/your comments about partial deads. I was going to suggest you switch to full ROM squats and deads. That would save your grip for some time, and it would be fun to see show strong you are at them -- I'm sure it would be pretty impressive!

MonStar
06-21-2002, 10:59 AM
Originally posted by MarshallPenn
Good timing about w/your comments about partial deads. I was going to suggest you switch to full ROM squats and deads. That would save your grip for some time, and it would be fun to see show strong you are at them -- I'm sure it would be pretty impressive!

I am doing full ROM squats. Well to parallel which has always been full ROM in my eyes. I never really understood going any lower than 90 degrees.

I dont think that I would benefit from full ROM deads at all. First of all I do my deads the day after leg day. I would be hitting my legs 2 days in a row which I do not want. Second of all I would be hitting my legs and glutes and lower back a lot more than I want.

With partial deadlifts I feel it wholeheartedly in my traps both upper and middle traps. Barely at all in my lower back and legs. This is the way that I really like it. I mean I am doing partial deadlifts on trap day for my traps nothing else. Yes I am interested in strength but I am more interested in the development of my traps, etc.

I personally dont think that any bodybuilder will benefit more from full ROM deads vs. partial deads. Only because conventional deadlifts are more of a powerlifting specific exercise. This is just my $.02 though everyone has an opinion.

Are you currently doing full ROM deads Marshall? What is your opinion of straps and grip assistants? :):)

MS

MarshallPenn
06-21-2002, 11:15 AM
I just started doing full ROM deads. Only 3 times as ME lifts, so now I'm doing them for reps as part of HST, just started though. Deadlifts or partial deadlifts are not a trap exercise though, so I'm not sure why you use them for that.

Parallel squats, aren't really a full ROM. Why wouldn't you go all the way down?

MarshallPenn
06-21-2002, 11:18 AM
I don't mean dragging your butt on the floor though.

MonStar
06-21-2002, 11:22 AM
Originally posted by MarshallPenn
I just started doing full ROM deads. Only 3 times as ME lifts, so now I'm doing them for reps as part of HST, just started though. Deadlifts or partial deadlifts are not a trap exercise though, so I'm not sure why you use them for that.

Haha youre going to think I am crazy but I see this all the time and never know what the f*ck it means. What are ME lifts? Sorry. Anyway thats cool that youre doing them part of HST. Squats, and deads 3x per week haha your metabolism is probably through the f*cking roof. Deadlifts and partial deads are not a direct trap exercise youre right.

They both involve a lot of musclegroups but I feel that partials elimiate stress on a lot of those musclegroups and put more stress where I want it. For example my traps are KILLED after partial deads just because of the isometric contraction in my traps when performing deadlifts and partial deads. By the time I get to shrugs I can barley move my shoulder girdle at all my traps are so fried.


Parallel squats, aren't really a full ROM. Why wouldn't you go all the way down?

I have never done squats any other way. In my opinion parallel is a full ROM. I mean I have tried going a*s to my heels before and I really dont like it at all. It seemed very awkward etc. Didnt care for it. :):)

MS

MonStar
06-21-2002, 11:25 AM
Originally posted by MarshallPenn
I don't mean dragging your butt on the floor though.

Yeah I didnt think that you meant that. I think it just comes down to preference I mean some guys seem to prefer to go down real low with squats. Personally I have never liked going any lower than parallel. Maybe I am crazy but I have been like that since I started doing squats years ago. :cool::cool:

MS

MarshallPenn
06-21-2002, 11:30 AM
Not ATF, just a legal competetion squat, slightly breaking parallel. There isn't much difference between full ass to the floor and parallel. It's the exact same motion and weight shift. Just a difference of a couple of inches (if you have a big ass and hams). In fact, true parallel squats look quite deep. Which is why most people who say they go to parallel don't realize that they are not hitting it at all.

Oh, straps I don't use. But I can see why one would want to.

ME = Maximum Effort?

MonStar
06-21-2002, 11:39 AM
Originally posted by MarshallPenn
Not ATF, just a legal competetion squat, slightly breaking parallel. There isn't much difference between full ass to the floor and parallel. It's the exact same motion and weight shift. Just a difference of a couple of inches (if you have a big ass and hams). In fact, true parallel squats look quite deep. Which is why most people who say they go to parallel don't realize that they are not hitting it at all.

Really? Thats interesting. Nah I do go down to parallel my girlfriend sets to the right of me and makes sure that I do down parallel with every single rep. So I know that I am never doing partial reps with squats. And definitely not partial deads because with them I touch the pins on every reps.


Oh, straps I don't use. But I can see why one would want to.

ME = Maximum Effort?

Yeah I dont use straps either. Definitely never ever ever will. Anyway ME means maximum effort? Thats funny I cant believe I wouldnt have guessed that. Pretty pathetic. :rolleyes::rolleyes:

MS

MarshallPenn
06-21-2002, 11:40 AM
Hey - here's an example of a parallel squat.

http://www.exrx.net/WeightExercises/GluteusMaximus/BBSquat.html

I go slightly deeper than this, sitting back more than he does I think. I do keep a stance like that or even closer. My close stance probably limits the weight I can do, so I should work on widening my stance I think.

MonStar
06-21-2002, 11:45 AM
Originally posted by MarshallPenn
Hey - here's an example of a parallel squat.

http://www.exrx.net/WeightExercises/GluteusMaximus/BBSquat.html

I go slightly deeper than this, sitting back more than he does I think. I do keep a stance like that or even closer. My close stance probably limits the weight I can do, so I should work on widening my stance I think.

Thanks for the link Marshall. Yeah I definitely go that deep. Not anymore or any less. Right at parallel. My feet are much wider than his though maybe even double shoulder-width. I dont even know how wide my feet are. I keep them wide for extra balance though.

When my feet are closer together I feel like I performing the movement without proper balance and all that.

MS

MonStar
06-21-2002, 11:46 AM
(view a description of my diet by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228929#post228929), view a description of my supplements by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228931#post228931), finally view a description of my training by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228932#post228932))


WEEK 3 | DAY 1
6-21-2002


Cardio.
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(postworkout) 20 minutes treadmill, 3.5 MPH @ a 15% incline.
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Comments.
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Feel pretty good today. I was going to make some goals and put them in my signature like a few other people are doing but I decided not to. Setting goals might make me jump the gun and try to increase too much and end up getting injured ya know? I would rather just gradually decrease week to week.

I am at 415 lbs. right now on squats and I would really like to get to 495 lbs. if not more by the end of 2002. I just think that would be really really impressive and everything like that. Just seems like a reasonable goal etc. I dont know its hard to look that far away. Honestly I think that Ill have 495 lbs. by the end of this summer. So who knows.

My usnic acid just came in the mail!! Going to be starting 250 mg. twice per day, starting today. Going to post in my comments each day EXACTLY how I feel. Making sure that I drink a ton of water while on this product. Ill be taking in Week 3, Week 4, Week 5, Week 6, Week 7, and finally Week 8. That will be my entire 6-week cycle. Hopefully during this time Ill drop some serious fat.

Going for a few new PBs today so I am going to have to make sure that I get real f*cking pissed off before my chest and triceps workout today. Hitting up 260 lbs. on the bench, +140 lbs. on dips, 85 lbs. flyes, and 145 lbs. skulls. :thumbup::thumbup: I think that Ill do good with all of these poundages if I get pisses off and intense enough.

Felt so motherf*cking fat today I dont know what the hell was wrong with me. I just felt like such a fat piece of sh!t. My stomach felt so big and flabby and just disgusting. Thats not too good when I have to f*cking refeed tomorrow night. Not really a good sign at all actually.
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Diet. Isocaloric Day.
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Meal 1: Myoplex MRP + 1 cup 2% milk
(400 calories, 50g protein, 34g carbs, 7g 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 + smoked ham + 1 tbsp. low-fat mayo
(260 calories, 25g protein, 24g carbs, 10g fat)

Meal 5: 1 bag peanuts
(290 calories, 14g protein, 13g carbs, 21g fat)

Meal 6: Balance Gold bar
(210 calories, 15g protein, 22g carbs, 7g fat)

Meal 7: 1 cup skim milk
(80 calories, 8g protein, 12g carbs, 0g fat)

Total Calories: 2050
Total (g) Protein: 183g - 35%
Total (g) Carbs: 200g - 38%
Total (g) Fat: 65g - 27%
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Pain/Soreness.
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Little sore today in my traps etc. Nothing too big of a deal though I dont think. Feel pretty good overall for the most part. My F*CKING ear is still clogged though so I am more or less deaf in one side. Thats always nice. Damn my right knee has been bothering me today. Not sure if I slept funny or what. Going to pop some glucosamine if I can find some laying around the house..
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Sleep.
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Slept 8.5 hours last night. :p:p Thats a good thing hopefully my sleep will transfer over to some extra strength in the gym today.
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Supplements.
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multi-vitamin/mineral 2x today
1g vitamin C 3x today
400 IU vitamin E 3x today
1 Calcium Complete 3x today
1 Adrenalin 2x today
250 mg. usnic acid 2x today
5cc Liquid Clenbutrx preworkout
1/2 serving Cell-Tech + 5g creatine + 5g glutamine peptides + 3g l-arginine + 1g ginger + 500 mg. ALA + 250 mg. Aminogen postworkout
6 mg. melatonin + 5g glutamine before bed

Moved back over from Lipodryl to Adrenalin. Hopefully my usnic acid will be coming in the mail today and if not Monday. I am really looking forward to starting that for 6 weeks ASAP. Going to be taking 250 mg. twice per day. Going to have to keep my hydration and all that up while I am doing it for 6-weeks though.

Going to be stacking my Adrenalin with usnic acid this week and see how my body handles that. Hopefully everything will go okay. Well see what happens these next 6 weeks or so. I am hoping that Ill get around 8-10% bodyfat. I am guessing that I am right around 12-14% right now. Something like that.
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Training. Chest, Front Delts, Triceps.
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Flat Barbell Presses:

135 x 6, 185 x 6, 205 x 6, 260 x 5 (!), 230 x 8 (!), 210 x 8.5 (!)

Woah some awesome sets on bench press today!! Really really hit my chest hard with all of these sets. Started off which 135 lbs. which was totally easy. Really a joke to be honest. Had no problem with this weight at all. Then I hit up 185 and 205 for 6. Little difficult but nothing near failure. Good chest contractions. Then I jumped up to 260 lbs. :eek::eek: New PB! Hit up 5 solid reps!! Really impressed myself with this set. Got hyped for it and all that and got 5 reps. Very happy about this. Full ROM too. Going to bump up to 265 next week. Hit up 230 lbs. next. Hammered my chest with this set. My chest was pretty beat up at this point. Got 8 reps though which was really good. Last week I got 225 for 8.5 and today I got 230 for 8. Not bad. Going to hit up 235 lbs. next week. Last set I hit up 210 lbs. which was pretty tough. Nothing too bad but still quite a b!tch and a real struggle.

Dips:

+140 x 3 (!), +95 x 7 (!)

Some AWESOME sets of dips today. I feel like I am completely plateauing on this exercise though. I mean after around +110-120 lbs. my body just really hasnt been able to handle it for some reason. Not sure what the problem is. Getting 140 lbs. on my waist first of all is a real b!tch. New PB which was cool. Big f*cking problem. Hurts my waist having it there. Then the set hurts my hands on the metal dip bars which is a real pain the a*s. Anyway got 3 reps. Going to stick with +140 lbs. until I can get 4 solid reps. Then maybe try +145 lbs. Hit up +95 lbs. next for 7 reps. This just murdered my f*cking pecs like crazy I was so beat at this point. Awesome pump but my pecs were killing me. Totally fried.

Flat Dumbbell Flyes:

85 x 5 (!), 70 x 7 (!)

Awesome sets of DB flyes today!! At this point in my workout my pecs were completely pumped up and exausted. They were basically done. I still had a little left in them though as you can see. Set a new PB for flyes, 85s for 5 reps!! Awesome strength here. Very very hard but I felt really strong. Really think that I am going to get up to the 100s and just stay there for a while. Good ROM really stretched my pecs out at the bottom of each rep etc. Going to hit up the 90s next week and see how I do with those. Theyll probably be near impossible. Well see. Second set I hit up the 70s which finished off my pecs completely. Going for 75s next week.

High-cable Crossovers:

80 x 8

Good set of cable crossovers today. Started laughing in the middle of the set though thanks to my girlfriend's 12 year old brother Matt. He was being a jacka*s and I couldnt help but laugh. Anyway good contractions in my pecs and good set other than that.

Alternating Dumbbell Front Raises:

40 x 7 (!), 35 x 9 (!)

Two really good sets of DB front raises. Really hit my front delts hard. Used a good amount of weight and really hammered my front delts. Started off with the 40s, up from the 30s which is what I used last week. Got 7 reps which was really really good. Good ROM and form and everything. Going to hit up 45s next week. See how my body handles that. Second set I hit up 35s and got 9 reps. Still a little too high reps. Going to hit up the 40s for my second set next week and see how that goes. Well see.

One-arm Cable Front Raises:

40 x 8.5 (!)

Up 1.5 reps from last week on this set. Really hit my front delts hard with this set. Good continuous tension on the musclegroup really hammering the sh!t outta my front delts. Good overall set. Going to stick with this weight I feel like if I increase it at this point then Ill be kind of ripping myself off of really good front delt contractions. I think this way of hitting my shoulders is turning out terrifically. Not OH pressing, etc.

Lying Cambered-bar Extensions:

145 x 5 (!), 125 x 8 (!)

Awesome sets of skulls today!! Very intense really hammered my triceps hard with some serious poundages. Started off with 145 lbs. which I never DREAMED I would be using for skulls Jesus its amazing when I think about it. But I guess now I have to set my goals up as high as chris masons', doing 225 lbs. skulls. Woah. Anyway nice hard intense sets. Got 5 reps with 145 which is a new PB! Thats always a good thing. Second set hit up 125 lbs. for 8. After this set my tris were burnt the f*ck out. Very exausted really hit them hard. Good form and everything like that. Going to go for 150 lbs. and 130 lbs. week. Sounds insane but I think Ill be alright. ;);)

Seated One-arm Dumbbell Extensions:

40 x 6.5 (!)

Awesome set of DB ext. today!! Really finished off my triceps with a great set. My triceps were so exausted and aching after this set it was ridiculous. But at the same time they were so f*cking pumped I couldnt even believe it. Really hit them hard. Good overall set. Great way to finish off my workout.
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Training Length.
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Lasted 45 minutes today. Gym wasnt too crowded and everything like that really got in and out.
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Water.
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Good amount today but need more now that I am taking usnic acid.
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Weight.
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Today preworkout, clothed but without shoes, I weighed 204.5 lbs. Jesus Christ was the f*ck!!?? I am thinking that the gym scale is totally f*cked up so tonight I went out and bought a digital scale to weigh myself every morning with.

This way Ill make sure that I am 100% accurate. Going to get up, pee, and weigh myself without clothes so I know its 100% accurate. This was Ill have no doubts that it could be food I just ate or anything like that.
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MonStar
06-21-2002, 12:11 PM
Hehe hit 6000 views. :cool::cool:

MS

gregnb
06-21-2002, 02:21 PM
Bro, an anti-oxidant is very important to take if you're dosing with Usnic acid. When it uncouples fat, free radicals are released so it's good to take for example ALA. This is what I've learned from the bb.com boards...

MonStar
06-22-2002, 12:03 AM
Originally posted by gregnb
Bro, an anti-oxidant is very important to take if you're dosing with Usnic acid. When it uncouples fat, free radicals are released so it's good to take for example ALA. This is what I've learned from the bb.com boards...

I am taking ALA, and extra vitamin C & E which are both excellent antioxidants from what I understand. Well see what happens. Today I just felt fat as f*ck. :rolleyes::rolleyes:

MS

MonStar
06-22-2002, 12:48 PM
(view a description of my diet by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228929#post228929), view a description of my supplements by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228931#post228931), finally view a description of my training by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228932#post228932))


WEEK 3 | DAY 2
6-22-2002


Cardio.
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(postworkout) 20 minutes treadmill, 3.5 MPH @ a 15% incline.
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Comments.
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Woke up feeling pretty good today I guess. Weighed myself and I was actually really impressed with my weight. I am assuming that its because of the fact that (1) its first thing in the morning, (2) I pissed out all of my water, and (3) its a digital scale.

Wow I just made up my workout for today and I better me f*cking pissed off when I workout today!! Setting a lot of new PBs in my workout. Going to hit up +65 for chins, 105 lbs. DB rows, amd 125 lbs. BB curls. I think that Ill be totally fine as long as I get pissed off enough, etc. Well see what happens.

Wrote an email to diet guru Lyle McDonald to ask him what he thought about fructose (fruit) during a refeed. He replied:

"A hexose is just a sugar, a six carbon sugar to be exact (fructose, glucose). A hexosamine is a hexose with an amino acid (amine) tagged onto it.

In various cells (fat and muscle for sure), there is a hexosamine
biosynthetic pathway that 'senses' the nutrient stores of that cell.
To a great degree, it 'tells' the cell how much energy it has. So in fat cell, the hexosamine biosynthetic pathway tells the fat cell if it's fed or starving, and that determines whether or not it makes/releases leptin. IN muscle cells, the effect of the pathway is less identified, may be related to insulin resistance and glucose uptake (when the hexosamine pathway tells the muscle cell that it is 'full', it stops taking up glucose and becomes insulin resistance).

Problem is this: fructose won't get past the liver to these other cells (fat and muscle cells can't use fructose directly except in a test tube). Fructose on a carb-up will only affect liver metabolism (making it more anabolic). For the short carb-ups I recall that you're doing, I don't know that it will matter. That is, for a 6 hour carb-up, it's just not that relevant whether you eat fructose or not. I say eat it if you really want some fruit, don't if you don't.

For a longer carb-up, it matters because of what you do to liver metabolism. To be more anabolic during the carb-up, you want to refill liver glycogen, which means fructose intake. IF you want to get back into fat burning faster (which requires depleted liver glycogen), you want to avoid fructose.

Hope that helps,

Lyle"

That completely makes sense to me actually. Glad that Lyle descrbied what happens in an easy to understand format. Since I am not going all out for fat-burning or for muscle-building, basically doing a little bit of both, I am going to just eat a moderate amount of fructose during my refeeds. :cool::cool:
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Diet. Refeed Day.
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Meal 1: Myoplex MRP + 1 cup 2% milk
(400 calories, 50g protein, 33g carbs, 8g fat)

Meal 2: 1 slice whole-wheat bread + 1 tbsp. peanut butter + 1 cup skim milk
(210 calories, 15g protein, 25g carbs, 9g fat)

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

Refeed: refed tonight from around 7:30 PM - 2:00 AM I would say. Something along those lines. Really really packed in a lot of motherf*cking calories holy sh!t. Maybe need to cut it back a tad. I know its a refeed but I felt pretty fat afterwards. Thats kind of normal I guess.

Anyway started off my refeed with sugar candy and soda and things like that. Lots of Gatorade, a few Lean Cuisines, etc. Packed in a sh!tload of food tonight. Lots of cereal and skim milk, low-fat Oreos dipped in skim milk, etc.

I am not sure how many calories I took in over the course of 6-7 hours. I definitely would no be surprised if it was up near 5,000 - 8,000. Something along those lines for sure. Well see what happens. I am curious how much I am going to weigh tomorrow morning.

I dont know if it was the usnic acid or what but during my entire refeed I was pouring out buckets of sweat. Watching a movie with my girlfriend and she was saying that she was totally fine like she could have worn a sweatshirt and been fine. I was like sweating like I was in a damn oven!! :mad::mad:

(prior to refeed)
Total Calories: 1030
Total (g) Protein: 109g - 40%
Total (g) Carbs: 113g - 42%
Total (g) Fat: 20g - 18%
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Pain/Soreness.
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Chest is killing me holy f*cking sh!t!! :cry::cry: Chest is hurting like crazy, along with my front delts. Both killing me. Triceps are also sore. Triceps never seem to get as bad as my chest and front delts though.
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Sleep.
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Last night I got 8 hours sleep. Woke up once I think due to this crazy a*s nightmare that I had. :rolleyes::rolleyes: Also took a quick 20 minute nap right before my workout. Hopefully this will help wake me up I was feeling a little drowsy.
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Supplements.
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multi-vitamin/mineral 2x today
1g vitamin C 3x today
400 IU vitamin E 3x today
1 Calcium Complete 3x today
1 Adrenalin 1x today
250 mg. usnic acid 2x today
5cc Liquid Clenbutrx preworkout
1/2 serving Cell-Tech + 5g creatine + 5g glutamine peptides + 3g l-arginine + 1g ginger + 500 mg. ALA + 250 mg. Aminogen postworkout
500 mg. ALA with start of refeed
500 mg. ALA halfway through refeed
6 mg. melatonin + 5g glutamine before bed

Today is a refeed day so I am dropping my 2nd dose of Adrenalin like I normally do. Norephedrine and caffeine etc. are proven to blunt the secretion of insulin which is exactly what I do not want on refeed. It also kills my appetite which is not what I want on a refeed.

However, I am going to keep my second dose of usnic acid. Hopefully this will allow me to prevent myself from gaining too much fat. Reports of usnic acid lead me to believe that you wont gain too much fat on usnic acid slipping on your diet. Even though refeeds are not slipping etc., theyre still a massive influx of calories.
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Training. Back, Rear Delts, Biceps, Forearms.
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Wide-grip Underhand Chins:

-20 x 6, BW x 6, +25 x 6, +65 x 4 (!), +45 x 6, +25 x 7

Awesome sets of chins today!! Really hit my lats hard. Started off with -20 and really warmed up well. Contracted my lats extremely well with this set. Good warmup. Then quickly I did my BW and +25. Trying to go through the ROM without exausting my lats too much. Then I jacked my weight up to +65 lbs. New PB baby!! Got 4 reps which was really really good for me. Contracted my lats hard throughout the entire set. Nice slow reps. Up 5 lbs. and down 1.5 reps from last week. Going to try and hit up +70 next week and see how I handle that. Probably only going to get 2-3 reps though. Anyway next 2 sets my lats were really really exausted. Same weight and reps as last week unfortunately. +45 for 6, and +25 for 7. Both good sets contracting my lats hard - they were just exausted. :redface::redface:

One-arm Dumbbell Rows:

105 x 5.5 (!), 90 x 9 (!)

Good sets of DB rows today. Did them on a slight incline bench. I mean like 5-15% of an incline the first adjustment up. I like this a lot more than doing them off of a regular flat bench. Got 5.5 reps today which is the same amount as last week and 5 lbs. heavier. New PB baby!! Thats good news. Second set hit my lats hard too. Got 9 reps which is down a 1/2 rep from last week but today I am up 5 lbs. from the 85 lbs. DB to the 90. Going for a 110 and a 95 lbs. DB next week. See what happens with that. Feel strong on this exercise.

Bentover Underhand Cambered-bar Rows:

240 x 5.5 (!), 225 x 9.5 (!)

Two very very very good sets of Yates rows today. For some reason all the sudden at this point in my workout my mood kind of flip flopped. I got really really pissed off. For no real reason I dont know what happen. I think I just got agitated with something and flipped. Anyway it benefitted my workout I think. Started off with 240 which is up 5 from last week and got the same # of reps. Good set. Second set I hit up 225 for 9.5 which was also good. Exausting my lats all the way. Both sets were good with some really really good lat contractions. Squeezed hard with every rep.

Seated V-bar Pulldowns:

200 x 6.5 (!)

New PB for v-bar pulldowns. Been going with 185 lbs. for my first 2 weeks and now I am up to 200 lbs. for pulldowns. This is really good for me I think. Had some really really good lat contractions with this set though which is totally awesome. Squeezed my lats and midback the whole damn set. Totally flamed my lats completely. At this point in my workout my lats were already f*cked. So this exercise just finished them off altogether. Going to stick with this weight next week until I get 8-9 solid reps I think. Feel pretty strong on this exercise which is good.

One-arm Lying Dumbbell Laterals:

25 x 5.5 (!), 20 x 8 (!)

Good sets of lying lateral raises today. Hit my rear delts hard. Up to the 25 and 20 lbs. DBs from last week where I used the 20 and 15 lbs. DBs. Thats a good thing. I think I am going to stick around with these DBs for a while until they feel easy then Ill bump it up to the 30 and 25 lbs. DBs. Well see what happens. Both good sets hitting my rear delts hard on both. Did these on a slight (5-15%) incline which I think helped me feel the exercise more. Going to continue to do that. Didnt feel it much in my traps which is good.

One-arm Bentover Cable Laterals:

30 x 7

Good set of laterals today. Same weight and reps as last week. Might have been able to do another I dont know. Good set none the less. Hit my rear delts hard. Actually feel this exercise a TAD too much in my middle traps I think. Which really isnt a good thing. I am trying to find ways to avoid feeling it as much in my rear delts. Cant really figure out a way to its pretty tough. Well see how things go next week want to make sure that my form is perfect and everything like that. I am going as light as the weight stack goes which is good I guess. Just trying to feel the exercise more than go for poundages.

Standing Barbell Curls:

125 x 4 (!), 105 x 6.5 (!)

New PB in BB curls today!! Some intense sets of curls. Very very intense. Had to really go nuts for 125 lbs. My biceps curl strength really seems to be at a big plateau I am not sure why. Well my biceps are beat up after back so maybe thats why. Anyway started off with 125 lbs. for 4 reps. Little body English but not TOO much I dont think. Only bad on the last rep. Didnt throw the weight up but my back definitely wasnt still the entire time either so I dont know. Second set I went up 5 lbs. from last week and down a rep which kind of sucks. Hit failure though so theres not much I can do about that. Going to stick with both 125 and 105 lbs. next week until I feel strong with both weights. Right now I dont.

Incline Alternating Dumbbell Hammer Curls:

40 x 6.5 (!)

New PB for hammers today. Hit my brachialis and brachioradialis very very hard with this set. Some good contractions. After BB curls my biceps were pretty beat so this just finished them off completely. Nice slow reps focusing on each arm at a time. Up to the 40s today form the 35s last week. Going to stick with the 40s next week no questions asked. The 40s feel pretty heavy on this exercise!

Standing Barbell Reverse Curls:

90 x 6.5 (!)

Good set of reverse curls today. New PB for this exercise. My brachialis and brachioradialis were already totally beat up from incline hammers so this just finished both off completely. Good form and ROM and everything like that. Nice vascularity at the top of every rep pretty impressive. Up 5 lbs. and down a rep from last week which makes sense if you ask me. I dont know well see what happens. Definitely going to stick with 90 lbs. next week on reverse curls no doubt about it. This exercise was tough as f*ck.

Wrist Roller Flexion / Extension:

25 x 7.5

Good set of wrist roller today. Nice burn and lactic acid buildup in my forearms. My forearms were already exausted at this point. Just burned them out totally. Not much else to say really. Good set, good burn, etc.

Static Holds:

450 x :14 (!)

Great way to finish off my grip completely. Chalked up my hands and static held 450 lbs. for 14 seconds!! Good job for me considering last week I got 410 lbs. for :13 seconds. I seem to be really improving grip strength wise. I have been doing these on the Smith machine which I like a million times more than regular BB static holds. Can feel the exercise a lot more in my hands and grip. Hands / forearms were killed after this final set.
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Training Length.
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Lasted 55 minutes today. Good workout, gym was pretty dead today. My back and biceps and forearms is easily my longest workout. I do a sh!tload of sets on this day!
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Water.
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Good amount today I think. Maybe need more tomorrow because I am now taking usnic acid.
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Weight.
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Today, first thing in the morning, without clothes, after using the restroom, I weighed 196.5 lbs. One of these scales is wrong and I seriously think that its the one at the gym. But who knows. I am curious to see what Ill weigh tomorrow morning after refeeding tonight.
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The_Chicken_Daddy
06-22-2002, 01:31 PM
Micky, do you post, delete and then repost your journal entires?

MonStar
06-22-2002, 01:44 PM
Originally posted by The_Chicken_Daddy
Micky, do you post, delete and then repost your journal entires?

Yeah I do. Only because I dont want my journal on Page 2 when I go to edit it etc. It seems to take forever to search for it and everything like that. Maybe its just a pep peeve of mine. ;);)

MS

The_Chicken_Daddy
06-22-2002, 02:16 PM
A pet peeve of mine is seeing a "new" journal entry at the top of the forum and clicking on it, letting it load and then realising it's something i've already read earlier.

MonStar
06-22-2002, 02:20 PM
Originally posted by The_Chicken_Daddy
A pet peeve of mine is seeing a "new" journal entry at the top of the forum and clicking on it, letting it load and then realising it's something i've already read earlier.

Hehe yeah I can see how that would get annoying. Sorry about that man Ill try and stop doing that. Just a habit at this point. :):)

MS

captain piddles
06-22-2002, 02:29 PM
I dont think its too bad as long as you know how a person posts
and when they post you can figure the best time to see the finnished post, besides I dont mind spending time on wannabebig
better than other sites and allways something new to read or post about

MonStar
06-22-2002, 02:31 PM
Originally posted by captain piddles
I dont think its too bad as long as you know how a person posts
and when they post you can figure the best time to see the finnished post, besides I dont mind spending time on wannabebig
better than other sites and allways something new to read or post about

Haha okay thanks CP. Appreciate it.

Hope I am not annoying everyone, thats really not what I mean to do at all. Yeah I know what youre saying. WBB is a great site I really really enjoy. None of the garbage that a lot of the other message boards have.

Seems that a lot of bodybuilding oriented message boards are packed with info about roids and all that sh!t. Gets really annoying if you ask me. Anyway WBB is more focused on what works for natural BBs I think. Really like it. :D:D

MS

Marcel
06-22-2002, 06:24 PM
Monstar - isn't it great how the 'gurus' are so willing to help people out? I think it's awesome.

rookiebldr
06-22-2002, 08:33 PM
Originally posted by Marcel
Monstar - isn't it great how the 'gurus' are so willing to help people out? I think it's awesome.

:nod: Absolutely! This board is great.

p.s. I also agree with CP, I've realized this in the past with MonStar's postings and I've just gotten use to it. Mind you, I have a fast connection and so looking and then exiting is not a problem for me.

captain piddles
06-23-2002, 12:09 AM
I speaketh the truth

MonStar
06-23-2002, 02:34 AM
Originally posted by Marcel
Monstar - isn't it great how the 'gurus' are so willing to help people out? I think it's awesome.

I am assuming that youre referring to Lyle McDonald?

If so yeah it really is great. Lyle McDonald, Par Deus, and another woman I forget her name Enzi or something like that are all considered the true diet gurus. Both for the kind of diet I am doing and just in general. Both seem to know their sh!t big time.

I really enjoy getting info from the both of them I take it very very seriously. :D:D

MS

MonStar
06-23-2002, 02:37 AM
Originally posted by rookiebldr
:nod: Absolutely! This board is great.

p.s. I also agree with CP, I've realized this in the past with MonStar's postings and I've just gotten use to it. Mind you, I have a fast connection and so looking and then exiting is not a problem for me.

Yeah rookiebldr gotta totally agree, WBB is hot sh!t.

I know that it growing is a really good thing but I dont want to see WBB get as big as the forums over at Elitefitness.com or Musclemag.com with like 15,000+ members. It just seems WAY too crowded if you ask me. I could be wrong but I just totally get that impression.

In a few years though as long as WBB sticks around (which from talking to Hulk it definitely will be) I think the vets will be still be here. Like chris mason, PowerManDL, Belial, and a few others. Blood&Iron and myself are both kind of 1/2 vets.

Not been here a long time but an appreciable amount of time. I posted on the name MonStar1023 long before I switched it over to just MonStar. :cool::cool:

MS

MonStar
06-23-2002, 02:38 AM
Originally posted by captain piddles
I speaketh the truth

Thats good. Good luck with your bench progress CP. How do you do your bench presses on a regular flat bench, in the power rack, or on the Smith machine? :):)

MS

Marcel
06-23-2002, 02:46 AM
Sh!t Mike your getting pretty strong. Four hundred f*cken fifteen pounds on the Squat is f*cken awesome. Good job dude.

MonStar
06-23-2002, 02:50 AM
Originally posted by Marcel
Sh!t Mike your getting pretty strong. Four hundred f*cken fifteen pounds on the Squat is f*cken awesome. Good job dude.

Thanks a lot Marcel appreciate it big time.

Glad to have you back here @ WBB you always supported me here in my journal(s) always really appreciate it bro. :thumbup::thumbup:

Anyway yeah 415 on the squat. Wont be for long though going to hit up 425 on Monday. Well see how things go with that. Hope to get anywhere from 4-5 reps. I dont know I know that eventually I am going to plateau but I feel very strong in this exercise so I dont see that happening anytime soon.

Same goes with partial deadlifts I feel like I just continually increase again and again. My grip is starting to become a limiting factor though. It really shouldnt though because I can static hold with a double overhand grip 450 lbs. for 13 seconds.

A mixed grip like the one that I use on deadlifts is MUCH easier than that. I mean I have always been able to handle more with a mixed grip. Strange. Been chalking up my hands a lot seems to really really help my hold the the weight. :cool::cool:

MS

MonStar
06-23-2002, 02:53 AM
... Seems like other than squats one of my most impressive lifts is my DB flyes haha. Not really sure how I have gotten real strong on them never dreamed I would go about the 60s. Somehow yesterday I handled the 85s for 5 reps.

Going to hit up the 90s after that and see how that goes. Haha my gym only goes up to the 100s. That would be nuts wouldnt it? 100 lbs. DB flyes? I would f*cking sh!t my pants if I did that much. I used to do DB presses like last summer with the 90s. Now I am going to be does flyes with the 90s. :eek::eek:

MS

Marcel
06-23-2002, 02:53 AM
Oh yea and what do you think about Leptigen? I'm definetly gonna give it a try. One of the reasons why is because since it's summer I'm going out a lot to party etc. and sometimes don't get all my meals on time or at all. I know that Avant Labs wouldn't put out a bullsh*t supplement either. That company is definetly top notch.

Marcel
06-23-2002, 02:57 AM
Yea bro 415 Squat is awesome. There's this one Rugby played dude who used to go to my old gym. He was short and chubby but had some f*cken tree trunk legs. He was doing like 275 ATF with perfect form and that's the most I've ever seen anyone do. I've seen 315 but with horrible form like knee bends and sh*t.

MonStar
06-23-2002, 02:59 AM
Originally posted by Marcel
Oh yea and what do you think about Leptigen? I'm definetly gonna give it a try. One of the reasons why is because since it's summer I'm going out a lot to party etc. and sometimes don't get all my meals on time or at all. I know that Avant Labs wouldn't put out a bullsh*t supplement either. That company is definetly top notch.

I am glad that youre going to give it a try Marcel thats good that somoene is going to be a guinea pig and give it a shot. I am not going to sink a dime into that product until I get some real world feedback.

Seems WAY too expensive and it elimates refeeding. Please, you have got to be kidding me! Refeeding is what makes this diet so f*cking fun. And its not only about the fat-loss this diet is excellent for strength gains etc. (in my case at least) I mean without the influx of a sh!tload of calories I dont think my strength would be increasing like it is.

That is very true though man. I dont think that Avant Labs is a bullsh!t supplement company at all. It seems that all of their products are the real thing. No bullsh!t. Well see what happens. Never ordered anything from them.

MS

MonStar
06-23-2002, 03:03 AM
Originally posted by Marcel
Yea bro 415 Squat is awesome. There's this one Rugby played dude who used to go to my old gym. He was short and chubby but had some f*cken tree trunk legs. He was doing like 275 ATF with perfect form and that's the most I've ever seen anyone do. I've seen 315 but with horrible form like knee bends and sh*t.

Are you serious? Wow thats f*cking crazy. I have seen people squat a lot more. When I was a freshman in highschool a Senior named Wiggins squatted 495 lbs. That was an amazing squat. And I watched a guy squat 455 lbs. once. Only 2 reps though.

Thats crazy though you have never witnessed a 400 lbs. squat. I go down to parallel (90 degrees). Some people seem to think that thats not a full ROM but I definitely think that it is. Everyone has their own opinion I guess. My legs arent even that big, or big at all! They seem to be very lean like defined and all. But not thick and bulky ya know?

I feel like when I load all the way up to four 45s on each side all the guys in the gym seem to look at me because they seem to doubt that my legs can handle 400+ lbs. on squats. :rolleyes::rolleyes:

MS

Marcel
06-23-2002, 03:05 AM
Yes, you are correct about eliminating re-feeds taking the fun out of dieting BUT if the supplement allows you to reach your goals faster and not feel shitty as you reach your bodyfat 'set-point' then f*ck it I think it's worth the $65 for a month.

Of course I'm gonna support you bro. How many teenagers do you know who count calories and take care of their bodies like we do? I can just imagine what it will be like in a few years when WE are the big dogs. :D Besides who else do I know who can binge like you do!? :cool:

Marcel
06-23-2002, 03:10 AM
At my new gym there are definetly a lot bigger dudes. You can just smell the juice there. : ) There's this one dude who has a upper body like Jay Cutler! At this gym I have seen just one person doing ATF squats with 225 or so strict. I always tell my training partner to critique my form and he told me "why don't ya just load up 3 plates a side and bend your back forward like everyone else!" I was cracking up. I definetly like ATF better.

MonStar
06-23-2002, 03:13 AM
Originally posted by Marcel
Yes, you are correct about eliminating re-feeds taking the fun out of dieting BUT if the supplement allows you to reach your goals faster and not feel shitty as you reach your bodyfat 'set-point' then f*ck it I think it's worth the $65 for a month.

Yeah man thats exactly what I am saying. I mean even if I had a lot of money which I SURELY dont I am actually supplementing far beyond what I should - I wouldnt fork out f*cking $65 per month to get quicker results.

Right now I am on usnic acid which I am not sure if youre familiar with or not but its one of the STRONGEST legal fat burners out there. Guys are posting results that are truly amazing. I am curious to see what my fat-loss will be like with it. Well see.

My usnic acid was $34 for 6 weeks. I am taking 500 mg. per day and people swear that its the strongest thing next to the illegal fat-burning drug DNP. So far though I havnt experienced any side-effects.


Of course I'm gonna support you bro. How many teenagers do you know who count calories and take care of their bodies like we do?

Exactly this is what the f*ck I am talking about man! NO teenagers our age (17-19) diet and all that except for the extremely disciplined. Its usually guys in their 20s and 30s and all that. This is why I am trying to get my strength up staying injury free being real young. By the time I am 25 or so I should be extremely large and very strong. :D:D


I can just imagine what it will be like in a few years when WE are the big dogs. :D Besides who else do I know who can binge like you do!? :cool:

Haha yeah I do seem to binge like crazy. But now its all on low-fat and non-fat foods and its called a "refeed." ;);) Yeah stick around at WBB in a few years well be the WBB vets, trust me. It happens with every message board.

MS

MonStar
06-23-2002, 03:15 AM
Originally posted by Marcel
At my new gym there are definetly a lot bigger dudes. You can just smell the juice there. : ) There's this one dude who has a upper body like Jay Cutler! At this gym I have seen just one person doing ATF squats with 225 or so strict. I always tell my training partner to critique my form and he told me "why don't ya just load up 3 plates a side and bend your back forward like everyone else!" I was cracking up. I definetly like ATF better.

Thats cool man. There definitely arent big guys at my gym.

Maybe its just Delaware or something because I really feel like my gym is a f*cking joke. A few guys like my size I guess but no one really huge loaded up on roids etc. Kind of annoying actually not much motivation I dont think.

Anyway what are ATF squats youre really confusing me man, sorry. As opposed to normal squats going down to parallel.

MS

Marcel
06-23-2002, 03:24 AM
Originally posted by MonStar


Yeah man thats exactly what I am saying. I mean even if I had a lot of money which I SURELY dont I am actually supplementing far beyond what I should - I wouldnt fork out f*cking $65 per month to get quicker results.

Right now I am on usnic acid which I am not sure if youre familiar with or not but its one of the STRONGEST legal fat burners out there. Guys are posting results that are truly amazing. I am curious to see what my fat-loss will be like with it. Well see.

My usnic acid was $34 for 6 weeks. I am taking 500 mg. per day and people swear that its the strongest thing next to the illegal fat-burning drug DNP. So far though I havnt experienced any side-effects.



Exactly this is what the f*ck I am talking about man! NO teenagers our age (17-19) diet and all that except for the extremely disciplined. Its usually guys in their 20s and 30s and all that. This is why I am trying to get my strength up staying injury free being real young. By the time I am 25 or so I should be extremely large and very strong. :D:D



Haha yeah I do seem to binge like crazy. But now its all on low-fat and non-fat foods and its called a "refeed." ;);) Yeah stick around at WBB in a few years well be the WBB vets, trust me. It happens with every message board.

MS

True about the price. Yea I've heard about usnic acid. I know DNP can do some crazy sh!t to ya. It messes with DNA or something like that. Not sure about that one though. I wish you luck with the usnic acid...I believe it was used in Syntrax Lipokinetix. Some few dumbasses ruined it for everyone else and the sh!t gets banned by the FDA. Be careful with it bro.

Yea most definetly dude. I can't wait for college and meeting other people who are passionate for bodybuilding, etc. I've had my share of binges myself though! I remember one time I ate a whole bucket thing of frozen yogurt and a whole cornbread pie and a bunch of other ****! I felt like I was gonna explode! Everytime I read your posts about the re-feeds I laugh so much! "Oh **** I ate so f*cken much! I can't believe this sh*t! I feel like I'm gonna barf all over the f*cken place!" That sh*t cracks me up. :cool:

Marcel
06-23-2002, 03:27 AM
ATF - ass to floor

Yea, here in So. Cal the juice flows freely. I'm too young for that right now and I don't think I will ever need it. I don't judge others for juicing though they can do whatever the f*ck they want. Definetly proud of being drug-free though. :D

MonStar
06-23-2002, 03:29 AM
Originally posted by Marcel
True about the price. Yea I've heard about usnic acid. I know DNP can do some crazy sh!t to ya. It messes with DNA or something like that. Not sure about that one though. I wish you luck with the usnic acid...I believe it was used in Syntrax Lipokinetix. Some few dumbasses ruined it for everyone else and the sh!t gets banned by the FDA. Be careful with it bro.

Yeah f*ck DNP man dont even worry about that sh!t. Too dangerous and really not worth it. Fat-loss drugs like illegal drugs just help you achieve faster results no big deal really as long as you have patience. Fat-loss is a gradual thing ya know?

Yeah from what I understand Lipokinetix was the true best fat-burning product ever. Guys seem to report totally amazing reports of fat-loss from Lipokinetix. Same goes for usnic acid Ill be posting my results I just started it yesterday. But so far no bad side-effects.


Yea most definetly dude. I can't wait for college and meeting other people who are passionate for bodybuilding, etc. I've had my share of binges myself though! I remember one time I ate a whole bucket thing of frozen yogurt and a whole cornbread pie and a bunch of other ****! I felt like I was gonna explode! Everytime I read your posts about the re-feeds I laugh so much! "Oh **** I ate so f*cken much! I can't believe this sh*t! I feel like I'm gonna barf all over the f*cken place!" That sh*t cracks me up. :cool:

Haha yeah thats the truth though man thats what I do. I feel like I am going to totally puke my guts out then eat some more and some more and some more. Then I feel like I am going to get sick all over the place and do it all over again. Crazy though with refeeds.

Refeeds are very low in fat and for some reason carbs definitely dont fill me up as much at all. I feel full like I have eaten a lot but I dont feel like bloated and just like AHHHH like I do when I binge on fat + carbs. Crazy sh!t. Anyway Im going to bed man good luck with your diet / training and please continue posting in my journal. :D:D

MS

MonStar
06-23-2002, 03:32 AM
Originally posted by Marcel
ATF - ass to floor

Yea, here in So. Cal the juice flows freely. I'm too young for that right now and I don't think I will ever need it. I don't judge others for juicing though they can do whatever the f*ck they want. Definetly proud of being drug-free though. :D

Oh okay man I never do ATF squats. Never ever ever ever. Haha I did them like twice in my life and couldnt stand them they felt so awkward and all that. I dont know thats just me.

Yeah man f*ck juice dont bother with it. Stay natural and prove to everyone else that you can get huge without resorting to 'roids.

MS

Marcel
06-23-2002, 03:33 AM
Alright Mike peace out. Laterz.

The_Chicken_Daddy
06-23-2002, 08:47 AM
Elzi, Elzi Volk.

MonStar
06-23-2002, 11:07 AM
Originally posted by The_Chicken_Daddy
Elzi, Elzi Volk.

Yeah thats it. She also seems to be a real diet guru right along the same amount of knowledge as Par Deus and Lyle McDonald. Par Deus mentioned on his website one time what he majored in in college. It was actually really interesting. :cool::cool:

MS

MonStar
06-23-2002, 11:13 AM
(view a description of my diet by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228929#post228929), view a description of my supplements by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228931#post228931), finally view a description of my training by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228932#post228932))


WEEK 3 | DAY 3
6-23-2002


Cardio.
----------------------------------------------------------------
(AM) 20 minutes stationery bike, alternating one minute of level 6 with one minute of level 8.
----------------------------------------------------------------
Comments.
----------------------------------------------------------------
Woke up today and I really didnt feel all that good. I felt a little bloated and my abs really didnt look good considering it was first thing in the morning. Thats always when they look the most sharp. Maybe I took my refeed a little too far last night. Who knows.

Really looking forward to a new PB tomorrow on squats!! ;);)
----------------------------------------------------------------
Diet. Isocaloric Day.
----------------------------------------------------------------
Meal 1: Myoplex Low-carb MRP + 1 cup 2% milk
(410 calories, 58g protein, 21g carbs, 11g fat)

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

Meal 3: 3 servings whey protein + 1 cup 2% milk
(490 calories, 74g protein, 25g carbs, 11g fat)

Meal 4: Nature Valley granola bar
(180 calories, 4g protein, 29g carbs, 6g fat)

Meal 5: 1 bag peanuts
(290 calories, 14g protein, 13g carbs, 21g fat)

Meal 6: 1 slice whole-wheat bread + 1 tbsp. peanut butter + 1 cup skim milk
(210 calories, 15g protein, 25g carbs, 9g fat)

Total Calories: 2000
Total (g) Protein: 192g - 37%
Total (g) Carbs: 153g - 30%
Total (g) Fat: 75g - 33%
----------------------------------------------------------------
Pain/Soreness.
----------------------------------------------------------------
Chest is f*cking killing me today!! :cry::cry: Lats are a little bit sore along with my midback, not too big of a deal though. Biceps and forearms are hurting pretty badly. Triceps, and my front and rear delts are all hurting.
----------------------------------------------------------------
Sleep.
----------------------------------------------------------------
Last night I got 7.5 hours sleep. Didnt sleep too well I dont think. Woke up once because I was hot - probably due to the usnic acid that I am now taking. Oh well.
----------------------------------------------------------------
Supplements.
----------------------------------------------------------------
5g glutamine precardio (+ 1 Adrenalin + 250 mg. usnic acid) precardio
multi-vitamin/mineral 2x today
1g vitamin C 3x today
400 IU vitamin E 3x today
1 Calcium Complete 3x today
1 Adrenalin 2x today
250 mg. usnic acid 2x today
6 mg. melatonin + 5g glutamine before bed
----------------------------------------------------------------
Training. Rest.
----------------------------------------------------------------
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
N/A.
----------------------------------------------------------------
Water.
----------------------------------------------------------------
Pretty good amount today I guess.
----------------------------------------------------------------
Weight.
----------------------------------------------------------------
Today, first thing in the morning, without clothes, after using the restroom, I weighed 200.5 lbs. Thats a gain of 4 lbs. just from refeeding last night. I am sure that its almost all water though. Probably 3-3.5 lbs. of water and .5-1 lbs. of fat. Well see.
----------------------------------------------------------------

MarshallPenn
06-23-2002, 11:21 AM
Originally posted by MonStar


Oh okay man I never do ATF squats. Never ever ever ever. Haha I did them like twice in my life and couldnt stand them they felt so awkward and all that. I dont know thats just me.

Yeah man f*ck juice dont bother with it. Stay natural and prove to everyone else that you can get huge without resorting to 'roids.

MS


MS - This is why I don't think your legs are growing the way you want them to. I find it hard to believe you're squatting properly (which should actually be slightly below parallel, not at parallel), based on the fact you find ATF squats to be so uncomfortable.

The difference in ROM is very, very small, and for the actual "feel" of the squat, they feel almost the same. Now, if your doing a forward bend of the knees and dropping back to what some incorrectly consider parallel -- the bottom part of the leg forming a 90deg angle with the floor, opposed to the UPPER part -- the ATF will indeed feel like a whole different ball of wax.

Why don't you try lowering the weight some, and doing some deep squats. See if you get some new growth -- you have nothing to lose. Also, realize you can't get truly "huge" without drugs. There is a limit to how much muscle mass the human body can naturally support.

MonStar
06-23-2002, 11:26 AM
Originally posted by MarshallPenn
MS - This is why I don't think your legs are growing the way you want them to. I find it hard to believe you're squatting properly (which should actually be slightly below parallel, not at parallel), based on the fact you find ATF squats to be so uncomfortable.

The difference in ROM is very, very small, and for the actual "feel" of the squat, they feel almost the same. Now, if your doing a forward bend of the knees and dropping back to what some incorrectly consider parallel -- the bottom part of the leg forming a 90deg angle with the floor, opposed to the UPPER part -- the ATF will indeed feel like a whole different ball of wax.

Why don't you try lowering the weight some, and doing some deep squats. See if you get some new growth -- you have nothing to lose.

Well see Marshall. I currently really enjoy squats the way that I can do them now. I mean I feel like this way really works for me. Down the road I might give ATF squats a shot but not anytime soon I dont think. They never did anything for me.


Also, realize you can't get truly "huge" without drugs. There is a limit to how much muscle mass the human body can naturally support.

I dont know how true this statement is. I think that naturally you can get a lot bigger than people think. And as you can see they keep coming out with more and more that allows you to grow naturally. Avant Labs has a lot of products that people are swearing by.

Testosterone powder, transdermal fat-loss agents, etc. All seem to be working extremely well for people. I dont know well see what happens. I think that naturals these days as long as they train and diet and all that correctly can really make some amazing progress. :D:D

MS

MarshallPenn
06-23-2002, 11:31 AM
You tried them twice. How would you know if they do anything for you or not? Why do you complain about the size of your legs, but then when offered what could be an easy way to solve the problem, you shrug it off? I think most people agree that squats should be full ROM, and I'm guessing that yours aren't by the fact that you think ATF's feel so weird -- like I said, they don't feel much different than a "legal" squat, at least to me.

Let me ask you a question about natural size limits. Do you think that your girlfriend can get bigger than you?

MonStar
06-23-2002, 11:41 AM
[QUOTE]Originally posted by MarshallPenn

Girls / women in general have much lower testerone levels and higher estrogen levels than men. This in turn is allowing them to store fat in their hips and butt and not as much in their abdominal area. This is generally keep in mind. Men typically have much higher testosterone levels and lower estrogen levels.

For example when I got all the way up to 240 lbs. last December I was flabby in my stomach but I didnt develop boobs and big hips etc. the way that most women will. As I am sure you know testosterone is one of the key horomones that is necessary for a man to gain an appreciable amount of muscle.

MS

Of course males produce more natural test than females, the average male produces 2.5mg to 11mg per day, where on the hand an average female would produce around 0.25mg per day. You are correct about women being more prone to storing body fat because of the high estrogen levels and they are also more like to suffer from osteoporosis.

MonStar
06-23-2002, 12:15 PM
Hit 7000 views. ;);)

MS

Jane
06-23-2002, 12:25 PM
Whether ATF squats are full ROM or unnecessary is debatable. Parallel squats have identical ROM as a leg press, so I don't see why this ROM would be looked down upon.

You're progressing on squat weight nicely Monstar, so I don't really see a problem. :scratch:


Originally posted by Belial
When going ATF, you're actually using weight that is far too light to sufficiently stress the muscles in the upper half to two-thirds of the motion, (this is assuming you can squat more to parallel than ATF, and you're not using bands or other variable-resistance equipment or techniques) and it's only when the muscles are at their least efficient (i.e., at the very bottom) that the lousy mechanical angle forces them to work their hardest.

So, on ATF squats you truly overload the muscles over a small ROM, while on parallel squats you're truly overloading them over a greater distance. Hence, more stress, and more growth. However, ATF squats with bands would probably eliminate this shortcoming. Something interesting to think about trying.

Note: This only holds true, IMO, if, like I said, you use greater weight for the parallel squats. Parallel is still decently deep, and I doubt you're shortchanging/compromising any practical strength gains.


Originally posted by Chris Mason
I performed parallel only squats for the first 12 years of my training (with a few exceptions). My legs got quite big and strong. I prefer ATF squats now precisely because I have knee issues and other assorted injuries which make a deep, narrow stance squat the best. The ATF squats limit the weight used, thus making things easier on my knees.

One problem with ATF squats was partially addressed by B. The squat is a movement which involves rotation around the ankles, knees, and hips. This dramatically changes the resistance curve to specific muscles during the movement. As you dip beyond parallel, you put the involved musculature into a relatively poor mechanical position, thus the "sticking point" that exists somewhere between rock bottom and parallel. This sticking point limits the resistance that can be used during ATF squats greatly, to a load that one can push through the sticking point. So, one can use much greater loads during parallel squats, thus stressing the involved muscles to a much greater degree, albeit over a shorter ROM. If you think about it, the ROM for the quads during a parallel squat is roughly equivalent to that used during a full ROM on the leg extension. Performing parallel squats is not equivalent to stopping a bench press at the halfway point.

MonStar
06-23-2002, 12:29 PM
Originally posted by Jane
Whether ATF squats are full ROM or unnecessary is debatable. Parallel squats have identical ROM as a leg press, so I don't see why this ROM would be looked down upon.

Wow interesting point. Never really thought about it like this. I knew that it was debatable but I didnt even think about leg press. Thats very true you dont do anything similar to ATF squats in leg presses. Leg presses work extremely well, for me at least.

Lately I havnt been able to inrease really in leg presses because after squats and leg curls my legs are so beat up theyre literally shaking uncontrolably by the time I get to leg presses. Parallel squats are whats working for me so I am going to stick with them.


You're progressing on squat weight nicely Monstar, so I don't really see a problem. :scratch:

Thanks. Yeah I really dont see a problem either. Its not like theyre killing my knees and I have to lower the weight and increase the ROM just to benefit from them. I am continually increasing and theyre fine on my joints and everything like that. :cool::cool:

MS

MonStar
06-23-2002, 12:34 PM
Originally posted by Belial
When going ATF, you're actually using weight that is far too light to sufficiently stress the muscles in the upper half to two-thirds of the motion, (this is assuming you can squat more to parallel than ATF, and you're not using bands or other variable-resistance equipment or techniques) and it's only when the muscles are at their least efficient (i.e., at the very bottom) that the lousy mechanical angle forces them to work their hardest.

So, on ATF squats you truly overload the muscles over a small ROM, while on parallel squats you're truly overloading them over a greater distance. Hence, more stress, and more growth. However, ATF squats with bands would probably eliminate this shortcoming. Something interesting to think about trying.

Note: This only holds true, IMO, if, like I said, you use greater weight for the parallel squats. Parallel is still decently deep, and I doubt you're shortchanging/compromising any practical strength gains.

I totally agree. Good quote. :thumbup::thumbup:

I dont personally believe either that parallel squats are a short ROM. I definitely still feel like I am going reasonably deep with every rep. Its not like I am barely going down or anything like that. With partial deadlifts its obviously a different story but I prefer them over full ROM deadlifts 100%. :D:D

MS

MonStar
06-23-2002, 12:39 PM
Originally posted by chris mason
I performed parallel only squats for the first 12 years of my training (with a few exceptions). My legs got quite big and strong. I prefer ATF squats now precisely because I have knee issues and other assorted injuries which make a deep, narrow stance squat the best. The ATF squats limit the weight used, thus making things easier on my knees.

Another excellent quote. :cool::cool:

This was precisely my point. If you have knee / joint problems maybe ATF squats might be necessary for complete leg development then. But otherwise I dont think that there is reason to do them in this manner at all.


One problem with ATF squats was partially addressed by B. The squat is a movement which involves rotation around the ankles, knees, and hips. This dramatically changes the resistance curve to specific muscles during the movement. As you dip beyond parallel, you put the involved musculature into a relatively poor mechanical position, thus the "sticking point" that exists somewhere between rock bottom and parallel. This sticking point limits the resistance that can be used during ATF squats greatly, to a load that one can push through the sticking point. So, one can use much greater loads during parallel squats, thus stressing the involved muscles to a much greater degree, albeit over a shorter ROM. If you think about it, the ROM for the quads during a parallel squat is roughly equivalent to that used during a full ROM on the leg extension.

I agree 100%.

When I did try ATF squats I felt like the ROM from rock bottom to parallel was the hardest part of the lift. Seemed to be exactly like chris stated the "sticking point." With only going down to parallel not only can you overload the muscles with a lot more weight you can also eliminate any kind of sticking point that will prevent you from using heavy poundages.

Like the point that youre making Jane chris is saying the same thing, with leg extensions your ROM is to parallel then to full extension. With NO other leg exercise (that I can think of) do you drop your glutes down to your heels. Except for the few who go ahead with ATF squats.


Performing parallel squats is not equivalent to stopping a bench press at the halfway point.

Awesome statement by chris if you ask me. Excellent excellent point here. I DO however perform my bench presses around 1-2" off my pecs only again to elimate the sticking point when the bar touches my pecs and to prevent me from bouncing the bar off of my pecs.

I think that a slightly shorter ROM in a few exercises can be beneficial to a certain degree. This is just my opinion based on experience and is not based on any kind of fact or study. :):)

MS

Franco
06-23-2002, 12:49 PM
Originally posted by MonStar
[QUOTE]

Girls / women in general have much lower testerone levels and higher estrogen levels than men. This in turn is allowing them to store fat in their hips and butt and not as much in their abdominal area. This is generally keep in mind. Men typically have much higher testosterone levels and lower estrogen levels.

For example when I got all the way up to 240 lbs. last December I was flabby in my stomach but I didnt develop boobs and big hips etc. the way that most women will. As I am sure you know testosterone is one of the key horomones that is necessary for a man to gain an appreciable amount of muscle.

MS

Of course males produce more natural test than females, the average male produces 2.5mg to 11mg per day, where on the other hand an average female would produce around 0.25mg per day. You are correct about women being more prone to storing body fat because of the high estrogen levels and they are also more likely to suffer from osteoporosis.

MonStar
06-23-2002, 12:53 PM
Originally posted by FAngel
Of course males produce more natural test than females, the average male produces 2.5mg to 11mg per day, where on the other hand an average female would produce around 0.25mg per day. You are correct about women being more prone to storing body fat because of the high estrogen levels and they are also more like to suffer from osteoporosis.

I know and obviously testosterone is one of the key horomones in muscular development.

Its just my belief I guess that these days natural (steroid free) bodybuilders can gain a very very good amount of size without resorting to anabolics. Maybe its harder and may take a lot longer without 'roids but that doesnt mean its not possible.

MS

MarshallPenn
06-23-2002, 01:04 PM
The reason women don't get as large as men without drugs, is the same reason that men can only get so large without the use of drugs. There is a limit to the muscle mass that your natural test production can support. That's why I'm said there is a limit to how big you can get naturally, and it's not "huge" by todays standards in bodybuilding. Not sure how you can disagree with that.

You're also missing my point in what I'm saying regarding the squats. I'm saying that if you're doing your squats "correctly", the "feeling" of a ATF squat should be very similar to a legal squat. The fact that you talk about them feeling so unatural, or dramatically different in some way, seems to indicate to me that your form may be off on your squat. I'm not advocating doing ATF squats -- I said that earlier if you recall -- I'm adovocating re-examining your form, maybe that will boost your leg growth. Maybe I'm just not making any sense.

Jane
06-23-2002, 01:14 PM
The Chicken Daddy can't even do ATF without falling over. I can't either, without having my back form a strange resemblance to the Hunchback of Notre Dame.

I never knew why this was, but CD pointed out that having longer thighs in proportion to the rest of one's body may impede the movement.

The Calvinator
06-23-2002, 01:14 PM
Whats up with your journal?? is this a new chat area or are you going to start posting what your workouts?? its been a while since i have been on, so i was just checking where everyone is on their goals. hope d-towns straight, keep getting huge buddy. you better be posting pics by the end of the summer, cause i will be...

MonStar
06-23-2002, 01:17 PM
Originally posted by MarshallPenn
The reason women don't get as large as men without drugs, is the same reason that men can only get so large without the use of drugs. There is a limit to the muscle mass that your natural test production can support. That's why I'm said there is a limit to how big you can get naturally, and it's not "huge" by todays standards in bodybuilding. Not sure how you can disagree with that.

I dont know I can completely understand what youre saying about natural test production only supporting so much muscle mass. That completely makes sense. But huge in my eyes maybe completely different than huge in other peoples' eyes.

I mean personally I dont think that I would want to get much bigger than 225-235 lbs. and under ~10% bodyfat. I mean I dont know maybe a little bigger I really dont know. I dont want to be like 250+ lbs. though like today's Mr. Olympia contestants. Thats just completely disgusting to me. I do want to keep my bf% under around ~8-10% though.

Once I finally get it there I want to keep it there.


You're also missing my point in what I'm saying regarding the squats. I'm saying that if you're doing your squats "correctly", the "feeling" of a ATF squat should be very similar to a legal squat. The fact that you talk about them feeling so unatural, or dramatically different in some way, seems to indicate to me that your form may be off on your squat. I'm not advocating doing ATF squats -- I said that earlier if you recall -- I'm adovocating re-examining your form, maybe that will boost your leg growth. Maybe I'm just not making any sense.

Okay I can kind of understand what youre saying Marshall. I consider parallel squats to be a full ROM. And I consider ATF squats to be an excessive ROM. I dont know I find regular parallel squats to be very comfortable and not uncomfortable or awkward at all. Just my experience with them though. :D:D

MS

MonStar
06-23-2002, 01:19 PM
Originally posted by Jane
The Chicken Daddy can't even do ATF without falling over. I can't either, without having my back form a strange resemblance to the Hunchback of Notre Dame.

I never knew why this was, but CD pointed out that having longer thighs in proportion to the rest of one's body may impede the movement.

Good point. This maybe the reason that theyre so awkward for me. I dont think that my legs are excessively long or short. So I dont know. Anything under parallel though felt extremely uncomfortable like I couldnt do them if I tried.

Not only did I feel like I was hitting an unnecessary sticking point but they just felt so 'wrong' in a sense. Almost like going through like I have said an excessive ROM.

MS

MonStar
06-23-2002, 01:22 PM
Originally posted by The Calvinator
Whats up with your journal?? is this a new chat area or are you going to start posting what your workouts?? its been a while since i have been on, so i was just checking where everyone is on their goals. hope d-towns straight, keep getting huge buddy. you better be posting pics by the end of the summer, cause i will be...

Haha Ill try and get some pics up by the end of summer. Just to compare to what I looked like before.

I think that just introducing carbs back into my diet filled my muscles up completely. Well see what happens. I wanna get tanned up and all that too. My journal isnt a chat area no I still post my workouts and everything on a daily basis. But I also think its excellent to debate certain topics etc.

I mean I really enjoy comments, suggestions, and just support a lot. ;);)

MS

The Calvinator
06-23-2002, 01:26 PM
i wasnt cutting you down if that is what you thought, but i do like your new icon!

MonStar
06-23-2002, 01:28 PM
Originally posted by The Calvinator
i wasnt cutting you down if that is what you thought, but i do like your new icon!

Its all good man dont worry about it. ;);)

Anyway thanks haha I like this new avatar too WAY more than the one that I had before. I had a twisting back shot of Dave Draper before and everyone thought I liked his physique etc. I personally didnt like his physique at all I just liked his back development thats all.

Anyway you gotta start a journal here again man didnt you used to keep one up?

MS

MarshallPenn
06-23-2002, 01:41 PM
Originally posted by Jane
The Chicken Daddy can't even do ATF without falling over. I can't either, without having my back form a strange resemblance to the Hunchback of Notre Dame.

I never knew why this was, but CD pointed out that having longer thighs in proportion to the rest of one's body may impede the movement.


Jane, I've never met a person who can't squat down ATF - again, not what I'm advocating! - you're telling me you can't just crouch down - like you're petting a dog, or talking to a small child?

MonStar
06-23-2002, 01:45 PM
Originally posted by MarshallPenn
Jane, I've never met a person who can't squat down ATF - again, not what I'm advocating! - you're telling me you can't just crouch down - like you're petting a dog, or talking to a small child?

Then what are you advocating?

MS

MarshallPenn
06-23-2002, 02:03 PM
Wow, I guess I really haven't made my point well. Let me be more concise. You don't have to do ATF, and I don't do them myself, but the "feel" of the ATF squat is no different than a regular squat IMO.

If you feel like you are going to fall over, or that you can't go past parallel - you're not squatting with correct form, I would almost guarantee it. Fix this, and your leg development may jump up.

But as for setting goals, seriously 225-235lbs and under 10% BF at 5'10" is most likely something a natural bodybuilder could never reach. That's a competetion weight around 210-220 lbs at 5'10". That's getting into Skip LaJuice territory. :-)

Blood&Iron
06-23-2002, 02:06 PM
Originally posted by MarshallPenn

But as for setting goals, seriously 225-235lbs and under 10% BF at 5'10" is most likely something a natural bodybuilder could never reach. That's a competetion weight around 210-220 lbs at 5'10". That's getting into Skip LaJuice territory. :-)
This is my goal as well: 235 at 8%bf. Luckily, I realize how ridiculous and unattainable it is. But...we all have to have our dreams.

MonStar
06-23-2002, 02:10 PM
Originally posted by MarshallPenn
Wow, I guess I really haven't made my point well. Let me be more concise. You don't have to do ATF, and I don't do them myself, but the "feel" of the ATF squat is no different than a regular squat IMO.

If you feel like you are going to fall over, or that you can't go past parallel - you're not squatting with correct form, I would almost guarantee it. Fix this, and your leg development may jump up.

Yeah now I understand what youre saying. Maybe I am just uncooridinated who knows? I feel like my leg development is pretty good personally. I dont know well see what happens. As long as my squats continually increase I feel like Ill be fine.


But as for setting goals, seriously 225-235lbs and under 10% BF at 5'10" is most likely something a natural bodybuilder could never reach. That's a competetion weight around 210-220 lbs at 5'10". That's getting into Skip LaJuice territory. :-)

I dont know if thats something out of my reach or not. I mean it maybe, but then again it may not. I feel like genetically I have a lot of potential that I definitely havnt used to the best of my ability. I feel like I am just starting to use my genetics to my full potential.

Well put it this way I have never in my life tried to bulk up. I cant imagine what would happen if I did. I feel like I would definitely put on some serious size and probably amaze myself with my strength gains. Hehe Skip LaJuice.

I dont know though our fellow WBB member Belial is right around 220 lbs. and under ~10% bodyfat. So I doubt its impossible to get 10 lbs. heavier than him.

MS

MonStar
06-23-2002, 02:12 PM
Originally posted by Blood&amp;Iron
This is my goal as well: 235 at 8%bf. Luckily, I realize how ridiculous and unattainable it is. But...we all have to have our dreams.

I really dont think that this is ridiculous as you guys make it out to be. I mean maybe it would take years for a natural. Mayben for most it would be just a dream and a hope that thell ever surpass 225 lbs. under ~10% bodyfat, but I think its possible.

With supplements like testerone powder that are out now and everything like that I think that anything is possible. I highly doubt that 5'10" and 225 lbs. and lean is just a dream.

Well I guess well see. Ill probably be trying to add some size this fall and winter so well see what happens I guess. ;);)

MS

Jane
06-23-2002, 02:12 PM
Originally posted by MarshallPenn
Jane, I've never met a person who can't squat down ATF - again, not what I'm advocating! - you're telling me you can't just crouch down - like you're petting a dog, or talking to a small child?
Alrighty, I'll clarify. Yeah I can crouch down, but put any weight on that back and it'll curl up in an instant. I get all bent out of shape and definitely don't trust myself under a bar in that position.

MonStar
06-23-2002, 02:14 PM
Originally posted by Jane
Alrighty, I'll clarify. Yeah I can crouch down, but put any weight on that back and it'll curl up in an instant. I get all bent out of shape and definitely don't trust myself under a bar in that position.

I dont feel like this is wierd either I think that the majority of people are like this. I maybe wrong but I definitely feel like this is the norm. Just my $.02 though.

MS

MarshallPenn
06-23-2002, 02:23 PM
I think it is the norm, that's most people have to "learn" to squat correctly, which involves spending a lot of time with light weights.

Yeah, if you supplement with test, which many here at WBB do, you can reach these goals. I agree.

MonStar
06-23-2002, 02:29 PM
Originally posted by MarshallPenn
I think it is the norm, that's most people have to "learn" to squat correctly, which involves spending a lot of time with light weights.

Agreed. Squatting properly takes time and effort and a lot of persistance.


Yeah, if you supplement with test, which many here at WBB do, you can reach these goals. I agree.

I am not planning on supplementing with testosterone powder anytime in the near future. I am far too young I believe. When I am in my mid 20s though I feel like prohoromones might be an excellent choice for blasting through a size / strength plateau, etc.

Are you being sarcastic when you say many here @ WBB supplement with test powder?

MS

MarshallPenn
06-23-2002, 02:53 PM
Not test powder, I'm saying many here at WBB dabble in AS. No sarcasm there.

MarshallPenn
06-23-2002, 02:55 PM
Or pro-hormones.

MonStar
06-23-2002, 03:04 PM
Originally posted by MarshallPenn
Not test powder, I'm saying many here at WBB dabble in AS. No sarcasm there.

I dont think that many dabble in 'roids here at all Marshall. Why do you think this? I think that the majority of us are completely natural. Well my opinion at least.


Or pro-hormones.

Yeah I agree with this one.

MS

MarshallPenn
06-23-2002, 03:11 PM
Hold up. If you're doing pro-hormones, there is nothing natural about that. Nothing wrong with it, but not natural status there.

Plus I think some here lie about their AS use, it's somewhat obvious to me.

MonStar
06-23-2002, 03:13 PM
Originally posted by MarshallPenn
Hold up. If you're doing pro-hormones, there is nothing natural about that. Nothing wrong with it, but not natural status there.

Plus I think some here lie about their AS use, it's somewhat obvious to me.

Really? You consider prohormones to be unnnatural huh? I have heard that from many people. This maybe a key reason why Ill never use prohoromones. I never want to be consider unnatural by anyone.

Who do you think lies about their AS use? Just out of curiosity?

MS

MarshallPenn
06-23-2002, 03:17 PM
Sorry, not going to name names. Just no need for it. Personally, I take it as a mega-compliment if someone thinks I'm using, but others don't and are touchy about it.

Hey - you just said you thought that pro-hormones are an excellent choice, now you say you would never do them??? I'm confused.

MonStar
06-23-2002, 03:51 PM
Originally posted by MarshallPenn
Sorry, not going to name names. Just no need for it. Personally, I take it as a mega-compliment if someone thinks I'm using, but others don't and are touchy about it.

Agreed Marshall. I would too take it as a huge compliment. I mean people used to say that about my all the time when I was in school and I was just like, "hey if I look like Im on steroids then thank you!" I dont know but then again people see steroids as the easy way out. I do too I would never even consider using.


Hey - you just said you thought that pro-hormones are an excellent choice, now you say you would never do them??? I'm confused.

I think that they can really help. But I never really thought of them as being unnatural. I think of unnatural as illegal for some reason. I dont know well see.

MS

MarshallPenn
06-23-2002, 04:00 PM
What's the difference between hormone manipulation via legal drugs and hormone manipulation via illegal drugs in terms of whether one is "natural" or not?

chris mason
06-23-2002, 04:31 PM
There is a BIG difference Marshall, and it is in the degree and efficacy. Pro-hormones don't work for ****, and steroids do. I am speaking from experience on both fronts. I have tried pro-hormones and noticed absolutely no training effect. Many years ago I dabbled with steroids and noticed a HUGE effect.

The big joke to me is when these sports commentators are talking about Mark Maguire these days and comparing his use of andro to taking steroids, what a joke! I am of the opinion that Maguire dabbled in the real deal. I know that the andro didn't have anything to do with his strength gains. To anyone out there who thinks that pro-hormones are anything near the real deal (at this point in time), you are sadly mistaken.

MonStar
06-23-2002, 04:48 PM
Originally posted by MarshallPenn
What's the difference between hormone manipulation via legal drugs and hormone manipulation via illegal drugs in terms of whether one is "natural" or not?

I think that there is a difference personally. With illegal drugs the stimulation of your horomones is much greater than with the use of legal prohoromones like test powder. I could be wrong but that just seems to ring true with all of the reports you read on prohoromones.

People seem to get good gains off of prohoromones, sometimes, but nothing even slightly comparable to the gains that you get off of 'roids.

MS

MonStar
06-23-2002, 04:51 PM
Originally posted by chris mason
There is a BIG difference Marshall, and it is in the degree and efficacy. Pro-hormones don't work for ****, and steroids do. I am speaking from experience on both fronts. I have tried pro-hormones and noticed absolutely no training effect. Many years ago I dabbled with steroids and noticed a HUGE effect.

I gotta agree with you here chris.

Seems that all of the prohoromone experience is barely even comparable to the results that you get with 'roids. I will never step over to the anabolics world, EVER. And personally at 18 years old now I really cant decide if Ill step into the prohoromone world or not. I mean it seems that 1-AD and 4-AD and test powder can be very helpful but I dont know if its in me to cross that line.


The big joke to me is when these sports commentators are talking about Mark Maguire these days and comparing his use of andro to taking steroids, what a joke! I am of the opinion that Maguire dabbled in the real deal. I know that the andro didn't have anything to do with his strength gains. To anyone out there who thinks that pro-hormones are anything near the real deal (at this point in time), you are sadly mistaken.

Yeah I know that was a joke!! Mark Maguire supposedly got big and all that off of andro!? You have got to be kidding me. I knew a few people who took andro and they said that all they got off of it was sore nipples! Yeah if anything Mark Maguire did a damn D-bol cycle not an andro cycle. :rolleyes::rolleyes:

MS

MarshallPenn
06-23-2002, 05:32 PM
LOL. I wasn't asking what the difference was in terms of results. I thought that was pretty obvious.

Does an olympic athelete who just started using, and after failing a drug test, get to claim that the drugs haven't led to any appreciable gains as of yet, so the results should stand?

MarshallPenn
06-23-2002, 05:37 PM
And, I agree MacGuire, Bonds, all those guys are juiced to the gills. If anything, prohormones are a cover for their use.

MonStar
06-23-2002, 05:43 PM
Originally posted by MarshallPenn
LOL. I wasn't asking what the difference was in terms of results. I thought that was pretty obvious.

Does an olympic athelete who just started using, and after failing a drug test, get to claim that the drugs haven't led to any appreciable gains as of yet, so the results should stand?

Oh okay Marshall I understand youre point. Makes sense to me now. Yeah it is pretty obvious that someone taking 'roids vs. prohoromones is going to get a lot more results with the 'roids. And a lot more side-effects too obviously.


And, I agree MacGuire, Bonds, all those guys are juiced to the gills. If anything, prohormones are a cover for their use.

Yeah they all seemed to be pumped up on 'roids. Thats so stupid to me risking all of those stupid a*s side effects just to get big quickly rather than gradually. Have a little self respect. I think of 'roids as getting drunk or smoking weed. Ill never understand why anyone does it. :rolleyes::rolleyes:

MS

MarshallPenn
06-23-2002, 06:01 PM
Originally posted by MonStar

Oh okay Marshall I understand youre point. Makes sense to me now. Yeah it is pretty obvious that someone taking 'roids vs. prohoromones is going to get a lot more results with the 'roids. And a lot more side-effects too obviously.


Ok, so you never answered the question. What's the difference between the use of the two?



Originally posted by MonStar

Yeah they all seemed to be pumped up on 'roids. Thats so stupid to me risking all of those stupid a*s side effects just to get big quickly rather than gradually. Have a little self respect. I think of 'roids as getting drunk or smoking weed. Ill never understand why anyone does it. :rolleyes::rolleyes:


I think saying that someone who uses is lacking in self-respect is a little too broad of a statement, and a little unfair to people who choose to make that choice. Especially when you're risking side effects yourself right now using Usnic Acid to burn fat faster, rather than being patient and putting in the hard work slowly. Kind of ironic, don't you think?

Also, you seem to not be understanding that you're not going to get Barry Bonds big without the use of drugs. It has nothing to do with gradualness or quickness.

Jane
06-23-2002, 06:25 PM
Maybe he won't get that big and maybe he will. What, I ask, is the purpose of propounding this point?

MarshallPenn
06-23-2002, 06:41 PM
Maybe he won't and maybe he will what? Which point? The difference between choosing to use prohormones and steroids? Or, the importance of setting realistic goals? Sorry Jane, not following.

Either case, it makes interesting discussion. Not much point to any of the stuff that's discussed here at WBB. Just entertainment.

Jane
06-23-2002, 07:18 PM
I edited it.

chris mason
06-23-2002, 07:36 PM
Originally posted by MarshallPenn
LOL. I wasn't asking what the difference was in terms of results. I thought that was pretty obvious.

Does an olympic athelete who just started using, and after failing a drug test, get to claim that the drugs haven't led to any appreciable gains as of yet, so the results should stand?

Are you asking what is the difference if they are both banned substances?


To me, the question is moot due to the fact that I think pro-hormones are so worthless they should not be banned in the first place. They certainly do not "enhance" performance, thus why ban them?


By the way, my above point is exactly why I discussed their efficacy in the above post.

MarshallPenn
06-23-2002, 07:53 PM
No, I'm asking how one would be considered truly natural, if you are taking 1-AD or the like. It may not be super-effective, but clearly these can give you some advantage over one not using them.

I don't use steroids as of yet because I want to see what my natural potential is, this same logic keeps me away from pro-hormones.

Blood&Iron
06-23-2002, 08:02 PM
Originally posted by chris mason


Are you asking what is the difference if they are both banned substances?

I'm not Marshall, but I'm pretty sure his point is that even if prohormones do not work, it does not mean the intent of one using them is any different. If someone robs a bank with a toy gun, rather than a real one, there is no difference in the penalty he will incur.



To me, the question is moot due to the fact that I think pro-hormones are so worthless they should not be banned in the first place. They certainly do not "enhance" performance, thus why ban them?

This is simply not true. There is a wealth of empirical and scientific evidence contradicting this point. Lumping all prohormones together, and declaring them worthless because androstenedione is worthless, is as silly as reasoning that since Dianabol is known to cause liver damage, all steroids cause liver damage.

As for the idea that prohormones should not be banned because they don't enhance performance, think about this: are steroid banned because they enhance performance? Ostensibly, no. They are banned--officially anyways--because they carry with them significant health-risks. Prohormones carry with them just as significant a risk. Try this: take 1-AD for 8 weeks straight and go in for a blood test. I assure you, your doctor will tell you to stop using steroids and lecture you on their dangers. The risks are very similar.

MarshallPenn
06-23-2002, 08:15 PM
Thanks man. Well put.

MarshallPenn
06-23-2002, 08:17 PM
MS - You hit 8000 views yet? What is this going to be 2,000 in one day?

chris mason
06-23-2002, 08:54 PM
Originally posted by Blood&amp;Iron

I'm not Marshall, but I'm pretty sure his point is that even if prohormones do not work, it does not mean the intent of one using them is any different. If someone robs a bank with a toy gun, rather than a real one, there is no difference in the penalty he will incur.



*********Actually, bad analogy, there is a big difference in the penalty one will incur with a toy gun vs. a real one. If the "intent", as you put it, of using them is to enhance muscular strength and size, or increase athletic performance, then by your logic, using protein powder makes someone unnatural. Bad argument.


This is simply not true. There is a wealth of empirical and scientific evidence contradicting this point. Lumping all prohormones together, and declaring them worthless because androstenedione is worthless, is as silly as reasoning that since Dianabol is known to cause liver damage, all steroids cause liver damage.


************I would like to see some of the "wealth" you mention, and I would also like to know who sponsored it. Beyond that, I'll take personal experience, and the experiences of others.

As for the idea that prohormones should not be banned because they don't enhance performance, think about this: are steroid banned because they enhance performance? Ostensibly, no. They are banned--officially anyways--because they carry with them significant health-risks. Prohormones carry with them just as significant a risk. Try this: take 1-AD for 8 weeks straight and go in for a blood test. I assure you, your doctor will tell you to stop using steroids and lecture you on their dangers. The risks are very similar.



**********Is that so? Is that why they ban "performance enhancing substances", because they are bad for your health? Seems they are poorly named. I agree that part if the reason the substances are banned is due health issues, but an equally important aspect is that they create an unfair advantage if everyone is not taking them, hence the category, "performance enhancing substances".


If you guys wish to believe that taking a pro-hormone is analagous to taking steroids, then you are welcome to do so, but I feel you are fooling yourselves.

MarshallPenn
06-23-2002, 09:33 PM
"Actually, bad analogy, there is a big difference in the penalty one will incur with a toy gun vs. a real one. If the "intent", as you put it, of using them is to enhance muscular strength and size, or increase athletic performance, then by your logic, using protein powder makes someone unnatural. Bad argument."

Chris - Why did you stop at "protein powder", why not just reduce the point to total absurdity and say "working out" -- that increases muscle mass, etc. The "intent" that both of these things (prohormone use and steroid use) share is using a chemically engineered substance to alter your hormonal makeup to increase athletic performance, etc. Bad interpretation on your part, not a bad argument by Blood&Iron.

"Is that so? Is that why they ban "performance enhancing substances", because they are bad for your health? Seems they are poorly named. I agree that part if the reason the substances are banned is due health issues, but an equally important aspect is that they create an unfair advantage if everyone is not taking them, hence the category, "performance enhancing substances"."

That's exactly why they are banned. Because they are bad for you, and that's why not everyone takes them, and that's when you end up with an "unfair advantage". If they were good for you, nobody would be banning them. They have to be banned because some people will sacrifice their health in order to improve their performance, in essence forcing others to do the same in order to compete on a level playing field. Not nice.

And, by the way, if you rob a bank with a toy gun, you are still doing time for the crime.

Blood&Iron
06-23-2002, 09:49 PM
I concur with the points made my Marshall, In addition:

Usage of 'fake' weapons in commission of a felony:
http://www.law.emory.edu/11circuit/mar2000/99-12886.man.html

As to your other points, I did err in that I was addressing the idea of making prohormones illegal and not their usage in athletic endeavors. Since I'm terribly uninterested in organized sports, I didn't quite clue in on this and sort of muddled the two things together; I will admit my point about them being banned due to their danger is consequently somewhat inapplicable. They are in this case, as you point out, banned primarily because they are seen to confer an unfair advantage. Or at least that is my understanding.

As for providing evidence of the efficacy of prohormones one need only take a look around at various message boards to confirm the efficacy of 1-test and 1-AD. Look at the feedback section at Avant Labs, which provides links back to the forums on which the comments were originally posted.

MonStar
06-23-2002, 11:12 PM
Originally posted by MarshallPenn
Ok, so you never answered the question. What's the difference between the use of the two?

I think saying that someone who uses is lacking in self-respect is a little too broad of a statement, and a little unfair to people who choose to make that choice. Especially when you're risking side effects yourself right now using Usnic Acid to burn fat faster, rather than being patient and putting in the hard work slowly. Kind of ironic, don't you think?

Also, you seem to not be understanding that you're not going to get Barry Bonds big without the use of drugs. It has nothing to do with gradualness or quickness.

I feel that there is a very apparent difference between the use of prohormones and the use of anabolic steroids. One is basically a low key dose of the other if you ask me. One is illegal and one is not. Obviously the one thats illegal is the one thats more effective.

I am using usnic acid but thats simply because I want to experiment with all fat-loss agents so I can determine which works for me and which doesnt. Good logic if you ask me.

MS

MonStar
06-23-2002, 11:16 PM
Originally posted by Blood&amp;Iron

I'm not Marshall, but I'm pretty sure his point is that even if prohormones do not work, it does not mean the intent of one using them is any different. If someone robs a bank with a toy gun, rather than a real one, there is no difference in the penalty he will incur.

I agree B&I. Excellent analogy.


This is simply not true. There is a wealth of empirical and scientific evidence contradicting this point. Lumping all prohormones together, and declaring them worthless because androstenedione is worthless, is as silly as reasoning that since Dianabol is known to cause liver damage, all steroids cause liver damage.

I have to agree here too. Its irrational to state that all prohoromones are worthless. Obviously some are much more effective than others. For example 1-AD or testosterone powder are extremely effective in comparison to androstene and that entire line of andro products.


As for the idea that prohormones should not be banned because they don't enhance performance, think about this: are steroid banned because they enhance performance? Ostensibly, no. They are banned--officially anyways--because they carry with them significant health-risks. Prohormones carry with them just as significant a risk. Try this: take 1-AD for 8 weeks straight and go in for a blood test. I assure you, your doctor will tell you to stop using steroids and lecture you on their dangers. The risks are very similar.

Excellent point B&I. Have to agree here too. With many prohoromones like 1-AD and testosterone powder being the newest rage, and maybe most effective, you will test positive in a drug test. Theres not much else of a sign whether or not youre natural or not.

If you fail a drug test than obviously you cant be too natural. I woudlnt say that prohoromones are as bad as illegal anabolics but theyre not too far off.

MS

MonStar
06-23-2002, 11:19 PM
Originally posted by MarshallPenn
MS - You hit 8000 views yet? What is this going to be 2,000 in one day?

Hehe I dont know man, my journal seems to be pretty popular lately. Well see how things go. I seem to get lot of views and I dont even know why. I mean I dont think that my journal is all that great. I like to keep my entries very organized and detailed though.

Seems like for some reason my training sessions arent very apparent though because the guys who post only their workouts in their journals get commended by a lot of people after every workout. It seems that when I perform the same kind of poundages not many people, if any, comment. Strange the way that works.

MS

rookiebldr
06-23-2002, 11:45 PM
It's the discussions we like here in your journal, Monstar. ;)

rookiebldr
06-23-2002, 11:50 PM
Originally posted by MonStar
Static Holds:

450 x :14 (!)

Great way to finish off my grip completely. Chalked up my hands and static held 450 lbs. for 14 seconds!! Good job for me considering last week I got 410 lbs. for :13 seconds. I seem to be really improving grip strength wise. I have been doing these on the Smith machine which I like a million times more than regular BB static holds. Can feel the exercise a lot more in my hands and grip. Hands / forearms were killed after this final set.


I had to go all the way back to page 6, but it definitely look like you had a great day. :thumbup: on these static holds. 14 secs on 450 :eek: I palms would be ripped to shreds.

davetha1
06-24-2002, 12:46 AM
I like stealing monstars ideas for meals ;)

MonStar
06-24-2002, 12:55 AM
Originally posted by rookiebldr
It's the discussions we like here in your journal, Monstar. ;)

Yeah haha I enjoy discussions too rookiebldr you have no idea. Haha it seems to make my journal like a million pages long and like a trillion views but oh well. I dont mind. :D:D

MS

MonStar
06-24-2002, 12:57 AM
Originally posted by rookiebldr
I had to go all the way back to page 6, but it definitely look like you had a great day. :thumbup: on these static holds. 14 secs on 450 :eek: I palms would be ripped to shreds.

Hehe yeah back on page 6 my workout from yesterday. :rolleyes::rolleyes:

Anyway man yeah 450 lbs. murdered my grip pretty badly!! I think I am going to go for 470-500 lbs. next Saturday and see how much that f*cks up my grip. Looking forward big time to squats tomorrow and partial deadlifts the day after. :D:D

MS

MonStar
06-24-2002, 12:57 AM
Originally posted by davetha1
I like stealing monstars ideas for meals ;)

I lost you man, you like stealing my ideas for meals?

You mean like what specifically I eat for each meal or like how I layout my meals in my journal? :confused::confused:

MS

MonStar
06-24-2002, 01:56 AM
Hit 8000 views. :):)

MS

MonStar
06-24-2002, 10:34 AM
(view a description of my diet by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228929#post228929), view a description of my supplements by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228931#post228931), finally view a description of my training by clicking here (http://www.wannabebigforums.com/showthread.php?s=&postid=228932#post228932))


WEEK 3 | DAY 4
6-24-2002


Cardio.
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(postworkout) 20 minutes treadmill, 3.5 MPH @ a 15% incline.
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Comments.
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Feel good today I guess. Looking forward to some new PBs today in my leg workout. I was kind dissapointed about my weight. I dont know why I just didnt expect, at all, to be 200 lbs. I was hoping for like 197-198 lbs. Oh well its really not that big of a deal. I made a bigger deal out of it than I should.

Actually felt very very lean during my workout today but then afterwards I felt completely soft and flabby again. I think that this usnic acid is starting to kick in. No side-effects at all except maybe some increased body temperature. Not too big of a deal though at all I dont mind. Just keep the fan on. :cool::cool:
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Diet. Isocaloric Day.
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Meal 1: Myoplex MRP + 1 cup 2% milk
(400 calories, 50g protein, 33g carbs, 7g 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: 1 slice whole-wheat bread + 2 tbsp. peanut butter + 2 cups skim milk
(390 calories, 27g protein, 40g carbs, 17g fat)

Meal 5: 2 slices whole-wheat bread + smoked ham + 3 slices low-fat cheese + 1 tbsp. low-fat mayo
(410 calories, 37g protein, 27g carbs, 19g fat)

Total Calories: 2010
Total (g) Protein: 185g - 35%
Total (g) Carbs: 195g - 37%
Total (g) Fat: 63g - 28%
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Pain/Soreness.
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Chest is killing me still, front and rear delts are both f*cking killing me. Biceps and triceps are both hurting insanely. Lats are sore too.
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Sleep.
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Last night I got 8 hours of sleep. Slept really well too didnt wake up at all, etc. ;);)
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Supplements.
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multi-vitamin/mineral 2x today
1g vitamin C 3x today
400 IU vitamin E 3x today
1 Calcium Complete 3x today
1 Adrenalin 2x today
250 mg. usnic acid 2x today
5cc Liquid Clenbutrx preworkout
1/2 serving Cell-Tech + 5g creatine + 5g glutamine peptides + 3g l-arginine + 1g ginger + 500 mg. ALA + 250 mg. Aminogen postworkout
6 mg. melatonin + 5g glutamine before bed
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Training. Quads, Hamstrings, Calves.
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Barbell Squats:

135 x 6, 225 x 6, 315 x 6, 425 x 6.5 (!), 375 x 7 (!), 325 x 9 (!)

Awesome sets of squats today baby!! :thumbup::thumbup: Really hit my lower body all the way. Started off with a few warmups: 135, 225, and 315. Got 6 reps on all three warmups. Basically just going through the motions. 315 was kinda tough I guess nothing too bad. Then I loaded up 425 lbs. Looked like a sh!tload of weight I was kind of in awe to be honest. Haha this is kind of a funny story. I loaded all the way up 425 and some 40-50 year old walks up to me.. "You going to squat all that weight?" he said. "Yeah I am gonna try." I said. And then he laughs and says, "Damn no knee wraps either!" I said, "Nope." Then I did my set, got 6.5 reps - new PB! Set was hard as f*cking hell but I kind of felt like I had an audience so I did good. Well the guy walked back up to me afterwards. "Now that you have set the damn new world record for squats you can take off some of that weight!" he said. I just laughed. Kinda made me feel strong. ;);) Anyway hit up 375 next and got 7 reps. Up 10 lbs. from last week and the same # of reps. Then I hit up 325 lbs. for 9 reps. Up 10 lbs. and only down a 1/2 rep. Good sets!! Next week I am going to hit

Seated Leg Curls:

210 x 7.5 (!), 185 x 8.5 (!)

After squats my hams were pretty torn up. But I still had some good sets on the leg curl machine. Started off 5 lbs. heavier than last week. Got 7.5 reps which was the same as last week which was good. Then I hit up 185 which is up 5 lbs. from last week but down 2 reps. :redface::redface: Oh well. Hopefully Ill do better next week. Good sets though really exausted my hamstrings all the way.

Leg Presses:

645 x 8 (!), 610 x 10 (!)

Great sets on the leg press today!! Up a lot from last week. On my first set I used 645 for 8 which is up 25 lbs. from last week and only down a 1/2 rep. Good set. Really exausted my legs completely. Next set I hit up 610 lbs. which is up 30 lbs. from last week and got the same # of reps. That was good I think. Nice strength increase. Feel pretty strong on this exercise, but I am just so exausted after the squats.

Seated Leg Extensions:

205 x 8 (!)

Nice set of leg extensions today!! Hit my front thighs hard with a good ROM and some excellent quad contractions. Good burnout exercise for my quads. Good lactic acid buildup, good overall set. Going to try and hit up 210 lbs. next week and see how that goes. Legs were totally demolished at this point in my workout.

Standing Smith-machine Calf Raises:

320 x 11.5, 270 x 14, 230 x 15

Decided to drop the hack squat calf raises and hit up my classic standing Smith calf raises. I can feel these a million times more than I can the other ones. First set was definitely to failure. The other two sets I think I just stopped because of the lactic acid buildup. Started off with 320 lbs. for 11.5. Then I dropped 50 lbs. and got a few more reps. Then I dropped 40 lbs. and got 15 reps. All sets f*cked up my lower legs completely. Calves were pumped up and totally fried after these sets.
----------------------------------------------------------------
Training Length.
----------------------------------------------------------------
Lasted 40 minutes today. Pretty brief for the most part didnt really have to wait for the any of the machines.
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Water.
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Good amount today, need more.
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Weight.
----------------------------------------------------------------
Today, first thing in the morning, without clothes, after using the restroom, I weighed 200 lbs. Kind if dissapointed to be honest because I expected to be down more than just a 1/2 lbs. from yesterday. I dont know not too big of a deal I guess. I am sure that I am still just holding water from my refeed.
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chris mason
06-24-2002, 01:44 PM
Originally posted by Blood&amp;Iron
I concur with the points made my Marshall, In addition:

Usage of 'fake' weapons in commission of a felony:
http://www.law.emory.edu/11circuit/mar2000/99-12886.man.html

As to your other points, I did err in that I was addressing the idea of making prohormones illegal and not their usage in athletic endeavors. Since I'm terribly uninterested in organized sports, I didn't quite clue in on this and sort of muddled the two things together; I will admit my point about them being banned due to their danger is consequently somewhat inapplicable. They are in this case, as you point out, banned primarily because they are seen to confer an unfair advantage. Or at least that is my understanding.

As for providing evidence of the efficacy of prohormones one need only take a look around at various message boards to confirm the efficacy of 1-test and 1-AD. Look at the feedback section at Avant Labs, which provides links back to the forums on which the comments were originally posted.


The court that made the decision you referenced is a bunch of morons!

The analogy still sucks because using prohormones is LEGAL, and using steroids is ILLEGAL. If, by foolish law, someone will get the same legal penalty by using a toy gun vs. a real one, it is not analagous that someone should get the same penalty for using a performance enhancing substance that doesn't really enhance performance. You guys mention intent, the intent of using the prohormones is to get a direct training result, as is the intent of using steroids. The intent of attempting a robbery with a toy weapon is to intimidate, but with full knowledge you cannot hurt someone. When using a real weapon, the intent is also to intimidate, but that intent is backed with the knowledge that death is a distinct possibility, two completely different scenarios. If you like the legal angle, why should one get punished in the same fashion for legally obtaining a substance and using it for its intended purposes vs. illegally obtaining a substance and not using it for its intended purpose (steroids are not used by athletes in the manner for which they were created)?

As to believing the feedback section of Avant Labs, how hard would it be for someone who works at Avant to go to a public board (like WBB), and post whatever they want? Not very hard. I never unequivocally believe any product related information I read on a public site like that.

Blood&Iron
06-24-2002, 01:48 PM
Originally posted by chris mason



The court that made the decision you referenced is a bunch of morons!

The analogy still sucks because using prohormones is LEGAL, and using steroids is ILLEGAL. If, by foolish law, someone will get the same legal penalty by using a toy gun vs. a real one, it is not analagous that someone should get the same penalty for using a performance enhancing substance that doesn't really enhance performance. You guys mention intent, the intent of using the prohormones is to get a direct training result, as is the intent of using steroids. The intent of attempting a robbery with a toy weapon is to intimidate, but with full knowledge you cannot hurt someone. When using a real weapon, the intent is also to intimidate, but that intent is backed with the knowledge that death is a distinct possibility, two completely different scenarios. If you like the legal angle, why should one get punished in the same fashion for legally obtaining a substance and using it for its intended purposes vs. illegally obtaining a substance and not using it for its intended purpose (steroids are not used by athletes in the manner for which they were created)?

As to believing the feedback section of Avant Labs, how hard would it be for someone who works at Avant to go to a public board (like WBB), and post whatever they want? Not very hard. I never unequivocally believe any product related information I read on a public site like that.
The boards are rigged.

The court is full of morons.

Why do I even bother?

MarshallPenn
06-24-2002, 02:12 PM
Chris - you get the same punishment because the intent IS the same, and the athletic comittee of the given organization may correctly realize that the legality of the substance is not the issue, but the intent of boosting performance via a banned subtance is. Robbing a bank using a toy gun, a real gun, or an uloaded Uzi, all has the same intent. That's why you get the same punishment.

I'm not sure how this is a complicated issue.

chris mason
06-24-2002, 02:22 PM
Originally posted by Blood&amp;Iron

The boards are rigged.

The court is full of morons.

Why do I even bother?

That particular court is full of morons for coming to that decision, in my opinion.

The boards could very easily be rigged, thus they are a poor reference source for factual opinions of a product.

Why you bother is because you don't like me and are a obstinate kinda guy.

Blood&Iron
06-24-2002, 02:32 PM
Originally posted by chris mason


That particular court is full of morons for coming to that decision, in my opinion.

The boards could very easily be rigged, thus they are a poor reference source for factual opinions of a product.

Why you bother is because you don't like me and are a obstinate kinda guy.
1)If you'd bothered to read the decision, you'd have it, like most court decisions, was based on precedent. They referenced a good three or four other cases in which other courts came to similar decisions.

2)If I had provided clinical studies--which sadly are lacking in this instance--you would have found some way to discount them. I provided a source of anecdotal info as you said you wanted user feedback, and yet you still find problems with it.

3)I guess you've figured me out. Don't worry I will never respond to any of your posts again; I've learned my lesson. Don't respond to mine, and perhaps we can not-so-peacefully coexist.

chris mason
06-24-2002, 03:12 PM
Originally posted by MarshallPenn
Chris - you get the same punishment because the intent IS the same, and the athletic comittee of the given organization may correctly realize that the legality of the substance is not the issue, but the intent of boosting performance via a banned subtance is. Robbing a bank using a toy gun, a real gun, or an uloaded Uzi, all has the same intent. That's why you get the same punishment.

I'm not sure how this is a complicated issue.


The issue, in my opinion, is much more complicated. I believe there is a big difference between someone using a real gun and a toy one. If you do not, then I think you are not a rational person. Think of it this way, would you rather be robbed by someone using a real gun, or fake gun? I'll take the fake gun!

As to the athletic organizatiion, the only reason the pro-hormones are banned is political, not due to the fact that they do anything for performance. So, how exactly do you think, Marshall, that there is not a difference between the two substances? Do you think that a moron who eats a candy bar because he believes it will aid his performance should be penalized for his use due to his "intent" to enhance his performance. You responded to a similar question in another post by essentially stating I was being ridiculous. I am using exagerration to make the point that everyone draws a line somewhere, and personally I believe that it is not logical, rational, or prudent to compare worthless pro-hormones to anabolic steroids.

chris mason
06-24-2002, 03:17 PM
Originally posted by Blood&amp;Iron

1)If you'd bothered to read the decision, you'd have it, like most court decisions, was based on precedent. They referenced a good three or four other cases in which other courts came to similar decisions.

2)If I had provided clinical studies--which sadly are lacking in this instance--you would have found some way to discount them. I provided a source of anecdotal info as you said you wanted user feedback, and yet you still find problems with it.

3)I guess you've figured me out. Don't worry I will never respond to any of your posts again; I've learned my lesson. Don't respond to mine, and perhaps we can not-so-peacefully coexist.


:cry: :cry: :cry:

MonStar
06-24-2002, 04:37 PM
Originally posted by chris mason
As to believing the feedback section of Avant Labs, how hard would it be for someone who works at Avant to go to a public board (like WBB), and post whatever they want? Not very hard. I never unequivocally believe any product related information I read on a public site like that.

I think that this can be true, to an extent though.

I mean if this was the case though I mean why would anyone try out any supplement? If not based on personal experience posted in public message boards and the like. For example creatine got very popular both based on science and on personal experience.

If I thought that everyone posting that creatine worked was just a bullsh!tter I would never try the product out for myself ya know? I think personal experience is what makes people experiment with supplements. Just my opinion.

MS

MonStar
06-24-2002, 04:40 PM
Originally posted by chris mason
That particular court is full of morons for coming to that decision, in my opinion.

The boards could very easily be rigged, thus they are a poor reference source for factual opinions of a product.

I agree that some members of a message board could be just bullsh!tters. SOME meaning a few not necessarily a great # at all.

Its absurd to think that the majority of the members at public message boards are totally full of sh!t. I mean what good are message boards at all then? Because if youre really not posting your honest opinion than theyre basically waste and a scam, which I dont personally believe is the case at all.

MS

MonStar
06-24-2002, 04:52 PM
Originally posted by Blood&Iron
3)I guess you've figured me out. Don't worry I will never respond to any of your posts again; I've learned my lesson. Don't respond to mine, and perhaps we can not-so-peacefully coexist.


Originally posted by chris mason

:cry: :cry: :cry:

I wouldnt take it this far guys. I mean seriously lets be mature about this whole thing. Were all here to interact and voice our opinions. Just because we disagree that shouldnt lead us to a simple "Ill never respond to anything you post again" statement. I mean you two (chris mason & Blood&Iron) are two of the most intelligent members we have here @ WBB.

The both of you debating is an extremely knowlegable experience for all of the other WBB members. I am being totally serious. Again I hope that the both of you dont take it as far as completely ignoring one another. ;);)

MS

MonStar
06-24-2002, 04:57 PM
Hit 9000 views. :cool::cool:

... Hehe I dont know how so many people view my journal.

MS

Blood&Iron
06-24-2002, 05:10 PM
Originally posted by MonStar




I wouldnt take it this far guys. I mean seriously lets be mature about this whole thing. Were all here to interact and voice our opinions. Just because we disagree that shouldnt lead us to a simple "Ill never respond to anything you post again" statement. I mean you two (chris mason & Blood&Iron) are two of the most intelligent members we have here @ WBB.

The both of you debating is an extremely knowlegable experience for all of the other WBB members. I am being totally serious. Again I hope that the both of you dont take it as far as completely ignoring one another. ;);)

MS
I have every intention of ignoring Chris Mason. I can, by my own admission, be an opinionated asshole at times, but I try to remain civil. I even apologized to Chris Mason once for misinterpreting his intentions--though, now, I do not think it was misinterpretation at all. I do not stoop to personal insults, and I do not take it kindly when others do. I have been repeatedly insulted by Mr. Mason, and he has never apologized for one of them, even after having been called out, after a fashion, by another mod. Frankly, I'm growing weary of it. I suspect if I had any further exchanges with him, he threaten to have his dad beat mine up. I have enough bullsh*t in my life; I don't need any online. End of story.

Marcel
06-24-2002, 05:16 PM
Mike wazzup bro? Look what our little conversation sparked! What were we discussing again? ATF squats and weight scales? :D Just joking bro. Good stuff this journal.

About Chris Mason and Blood&Iron...these are two guys which we both obviously have much respect for. The both love the iron game and have strong opinions on certain topics. We'll leave it at that.

Anyways Mike keep up the good work. :cool:

MonStar
06-24-2002, 05:17 PM
Originally posted by Blood&amp;Iron
I have every intention of ignoring Chris Mason. I can, by my own admission, be an opinionated asshole at times, but I try to remain civil. I even apologized to Chris Mason once for misinterpreting his intentions--though, now, I do not think it was misinterpretation at all. I do not stoop to personal insults, and I do not take it kindly when others do. I have been repeatedly insulted by Mr. Mason, and he has never apologized for one of them, even after having been called out, after a fashion, by another mod. Frankly, I'm growing weary of it. I suspect if I had any further exchanges with him, he threaten to have his dad beat mine up. I have enough bullsh*t in my life; I don't need any online. End of story.

Yeah I can completely understand how angry encounters online are basically just an extra annoyance thats unnecessary in our lives. But again I stress that you two are both extremely intelligent members her at WBB and I hope it doesnt come down to one of you not posting in a thread because the other did or something like that.

Glad that youre being mature about it B&I. :):)

MS

MonStar
06-24-2002, 05:21 PM
Originally posted by Marcel
Mike wazzup bro? Look what our little conversation sparked! What were we discussing again? ATF squats and weight scales? :D Just joking bro. Good stuff this journal.

Yeah ATF squats were brought up and then it just became sort of a heated argument. Not too big of a deal though everyone seems to be handling it in a mature way. Glad to have this kind of stuff in my journal it will be fun to look back on in a few years. :D:D


About Chris Mason and Blood&Iron...these are two guys which we both obviously have much respect for. The both love the iron game and have strong opinions on certain topics. We'll leave it at that.

Anyways Mike keep up the good work. :cool:

Yeah I cant stress this enough. I respect the both of you a lot. Chris seems to be the training guru moving massive amounts of weight while Blood&Iron seems to be the diet and supplement guru knowing an incredible amount about both. You both are extremely valuable assets here @ WBB. :thumbup::thumbup:

MS

Maki Riddington
06-24-2002, 05:25 PM
Might I add, and even point out Chris, that you are speaking from personal experience when it comes to pro hormones and steroids.
Now, are you speaking from personal experience when it comes to the new line of pro hormones? These new ones have been repeatedly promoted on many boards over the internet as being close to steroids. The gains people have made of them are pretty good for an over the counter product. Not to metion what they do to your blood levels and so forth.
Now you were asking for emperical evidence? I can testify that my freinds have dabbled with some and they were very pleased with the results. Of course they weren't as great as the results many post when taking anabolics, but none the less they were much better than if they were just working out alone. I would suggest when you can afford the time, to browse through the ineternet bodybuilding boards and see for yourself. Don't ask me for some sites because I do not have the time nor patience to search for specific references right now.

They are out there, and if you choose to ignore them you choose to stay ignorant.

chris mason
06-24-2002, 06:01 PM
Choose to remain ignorant? Well, I believe Mr. Fart Barker from our own site has used 1-AD, no? He said that he got very good gains the first time, and virtually none the second. This leads me to believe that the first gains were due to the placebo effect combined with training.

Monstar, if you believe that B&I was being "mature" in his response, then I think you are sadly mistaken.

As to personal insults, other than my calling his toy gun analogy bad, I don't quite see it.

Finally, here comes Maki jumping on the anti-Chris bandwagon. Jump on big boy! Maki, you always look for any reason to get on me, don't you? Well, no problem, I understand.

One more thing, sorry to hear about your non-internet related problems B&I. I hope they work out for you.

Maki Riddington
06-24-2002, 06:11 PM
Originally posted by chris mason
Choose to remain ignorant? Well, I believe Mr. Fart Barker from our own site has used 1-AD, no? He said that he got very good gains the first time, and virtually none the second. This leads me to believe that the first gains were due to the placebo effect combined with training.


*** You should know that one persons results do not paint a picture of what can happen.



Finally, here comes Maki jumping on the anti-Chris bandwagon. Jump on big boy! Maki, you always look for any reason to get on me, don't you? Well, no problem, I understand.

*** If it's no problem then you can start by answering my questions or at least address them. Side stepping my points by way of complaining that I'm picking on you is very weak in my opinion.
Come on Chris, you can do better than that?

The_Chicken_Daddy
06-24-2002, 06:12 PM
Ok Children, calm down.

Nothing will be achieved from this debate/argument, so you might as well just drop it.

Mystic Eric
06-24-2002, 06:16 PM
Ya, and you're ruining Monstar's journal. tuttut