Absolute Dedication

[MonStar]

No more bullsh*t.

I have come to the conclusion, actually, rather quickly, that my other split was not doing me any good at all. I was a little pissed off that it wasnt because when I devised that split it seemed like a really good one. I realize now that I need to do my deadlifts, on the same day as my legs. I am going to be alternating week to week between deadlifts and squats. I am going to lay out some training goals that I want to achieve by 2004. Trying not to make them TOO extreme. Here goes...

BB Bench---365 x 1
Bentover Rows---380 x 3
Upright Rows---185 x 3
Deadlifts---635 x 1
Squats---500 x 1

These are my main goals. I am making these up with the intent that my lower back wont give me and problems. Although lately it really has been a big pain in my f*ckin' a*s. Been very stiff and just a pain overall. My bench is going to be a pain. But I think that if I really go all out the next 5 months and dont d*ck around I should have no real problems achieving any of these goals.

Some other goals that I want to see happen in this journal are, NO MORE BINGING. This is a huge thing for me. I want to stop it, completely. I am trying to really clean my diet up. But if I am dying for a cake, then I will eat a slice of cake. Not the entire cake. Again, no more bullsh*t. No more playing games. Dedication, and I think that I can do this if I really want to.

My split is going to be as follows...

S- back/biceps
S- rest
M- legs
T- rest
W- delts/traps
T- rest
F- chest/triceps

Hopefully, all will go well with this new split. I am thinking that I should have absolutely no conflicts like I did the last time.

Please wish me luck guys, your support is great!

[KetoManiac]

good luck again with your new split.Those are some heavy weights there. Hope you can acheive them. Good luck.

[MonStar]

KetoManiac- Thanks man, really appreciate the support!

[Jackal]

Good luck Monstar, ill be looking on like your last thread.

[MonStar]

Jackal- Okay man, great, thanks. Really appreciate the support.

[MonStar]

8-2-2003

Back/biceps day! Really good workout today, although I spent too long in the gym. Rambling on about different exercises and then talking about car stuff, etc. Just too much talk! Need to really tone it down and focus more on my workout, lol. Oh well, it wasnt too bad. Overall workout was excellent. Set some new PRs here and there I think, so thats good.

Bentover Rows:

110 x 10
200 x 8
250 x 6
320 x 4!
290 x 6
250 x 8

Some really good sets of bentover rows here today, blasted my lats very hard. Nice hard contractions with each of these sets today. Started off light and worked up to 320 for 4 reps. Form with 320 was good I think, a little body English, but I think that some is expected with bentover rows. Good ROM with 320, thats for sure. New PR, so that was good.

Cable Rows:

260 x 8!
245 x 8
245 x 8

New PR with 260! Damn, I really really REALLY like these a lot. They hit my mid-back harder and more efficiently than anything I have tried. Really enjoy these a lot. I am nearing the entire stack, though. I believe the entire stack is around 290-300, somewhere around there. That will be a great feeling when I finally hit the whole stack for some reps.

Support Rows:

4 Plates x 8
3 Plates x 10

Eh, not too much to say here today. Basically the final exercise for my back is going to change up week to week. Just trying to find an exercise that really finishes off my lats completely. These were tough today, did them with an underhand grip.

Concentration Curls:

55's x 6/6
45's x 8/8
40's x 9/9

Damn, some nice hard sets of curls here today. Started off with a 55 lbs. DB for 6 reps on each arm. Then dropped down to a 45 for 8 reps on each arm, and finally used a 40 for 9 reps on each arm. All 3 sets were nice and tough.

Crossbody Hammer Curls:

60's x 7/7
50's x 9/9

Some good sets of hammers here today, really beat up my arms completely. I really like these a lot more than standard hammer curls. Seem to really hit my arms a lot harder.

Cable Curls:

Stack x 6!

DAMN. Talk about finishing off my biceps, this friggin' killed them. They were hurtin' like crazy about this. Nice set!

Diet- So far today it hasnt been too bad to be completely honest. Ate some cereal for breakfast and then a Nutrigrain bar before the gym. My usual Cell-Tech and whey protein afterwards. Feeling good.

Sleep- 7.5 hours, nice.

Weight- 218 lbs. This was first thing in the morning, not too bad I dont think.

[shades6234]

What kind of supplements are you currently taking? If any.??
Thanks

[MonStar]

shades- Thanks for chiming in man, appreciate it. Here is a list of what I am currently taking. I have been on these supplements for a long time actually.

- multi-vitamin/mineral
- ephedrine based fat-burner preworkout/precardio
- Cell-Tech and whey protein postworkout, along with ALA and digestive enzymes
- 6 mg. melatonin before bed

Thats about it! Never done anything anabolic or prohoromone, or anything that couldnt be found in a typical GNC.

[TsiTalon]

Dont want to rain on anyones peraide but i tried bi/back and it didnt seems to work out well since doign back works bi as well. I did notice difference when i changed that, i was able to do more weight for upper back. Just me

[MonStar]

TsiTalon- Woah man, you confused me a lot, sorry. You tried biceps and then your back you said, and didnt like it? And then tried back first, followed by biceps, and prefer that? Who's parade are you raining on, lol? Sorry man, just cant seem to figure out what youre referring to.

[mike17]

i personally do back and biceps on the same day and really like doing it that way. i like the look of your lifting program youve got going there monstar. good luck to you.

[TsiTalon]

Originally Posted by MonStar

TsiTalon- Woah man, you confused me a lot, sorry. You tried biceps and then your back you said, and didnt like it? And then tried back first, followed by biceps, and prefer that? Who's parade are you raining on, lol? Sorry man, just cant seem to figure out what youre referring to.

i tried both and didnt like it . this is how i would break a week down

mon bi, tri
tuesday upper back /ab
wed Quads / lower back
thur shoulders/calves/ab
fri Ches/Hams

sat sunday rest
sometimes i work out other muscles on sat light just for lagging muscles.

[MonStar]

mike- Agreed man, back and biceps has always been a good way of doing things. For me at least. Thanks for chiming in man.

TsiTalon- Who knows man, different things work for different people. Whatever floats your boat!

[jay`]

how do you find doing chest the following day from shoulders?

[MonStar]

jay- I dont have a problem with it simply because I dont train my front delts on my delts/traps session. Its strictly a side/rear delt and trap session. I personally am not at all a big fan of OH presses, so I dont do them. Basically I do heavy upright rows, some lateral raises, and some shrugs. Nothing too stressful that would negatively affect my chest session. Thanks for the post man.