MonStar's Journal

[MonStar]

Decided to jump back over here to DiscussFitness.com. I strayed for a little while but missed it too much here to actually leave for good. Talk about a great forum.

Anyway, changed my split up a tad.

S- Back/Biceps
M- Chest/Triceps
T- Rest
W- Delts/Traps
T- Rest
F- Legs
S- Rest

This is how it looks now and I have to say that its probably one of the best splits that I have ever done. Working great so far. I am actually behind a good bit on my workouts so I am going to repost them in a few minutes.

Wish me luck guys! As usual, feel FREE to post here with comments, suggestions, etc.

[MonStar]

8-10-2003

Back/biceps today. Not the greatest workout in the entire world, but whatever. Sleep last night was a little weird, whatever I am not too worried about it to be honest. So its all good. Really trying to focus on cleaning my diet up and everything like that, as well. So we'll see what happens.

Bentover Rows:

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

Not too much to say here, unfortunately. My lower back has really been giving me some trouble lately. Been pissing me off big time. I used to handle 360 on these for a few reps. Anymore, I struggle with 290. Not in my lats though, in my lower back. If my lower back was better I could handle a lot more. Whatever.

CG Cable Rows:

275 x 6
275 x 7
260 x 8
245 x 9

Now this was actually kinda' funny. Started off with 275, one notch before the entire stack. Hit 6 reps, and I was pretty happy. It was a new PR. Well the next set I was going to do 260, but forgot to change the weight. So hit an even higher PR, lol. Good sets overall. Hit my midback very hard.

Concentration Curls:

55's x 5/5
45's x 7/7
35's x 9/9

Some nice sets of curls today. Biceps looked damn good in the mirror, lol. Want to get up to the 60's for these eventually. That would be really impressive.

Incline Hammer Curls:

45's x 5/5
30's x 10/10

Damn, some nice sets here today. Did these alternating each arm, on a fairly steep incline. Hit my forearms and brachialis nicely. Set with the 45's was friggin' hard as hell.

BTN Pullups:

4, 3.5

Did these just to try and burn out my lats and biceps today. Only got 4 reps the first set, and 3.5 the second, lol. My goal for these is going to be 10 strict bodyweight behind-neck chins at the end of my back/biceps workout.

Diet- So far today, good. Need to keep it that way, though.

Sleep- 4 + 7 hours, lol. Fell asleep at my girlfriend's, then drove home.

Weight- 217 lbs. Not bad at all.

[MonStar]

8-11-2003

Chest/triceps today. Started working out in a new gym! Really enjoying in here so far. Its a fitness club and I they have some new equipment that I have never used before. Talk about interesting. Used a Paramount triceps extension today that was GREAT. Really looking forward to my back session, they have an Icarian support row that I cant wait to use.

Bench Presses:

135 x 8
185 x 6
225 x 4
275 x 2
300 x 1
275 x 3 + 1 (assisted)
225 x 6

Some good sets of bench today I think. Really like the bench here at this fitness club. Feel a little stronger on it. All good sets. Didnt go above 300 simply because 300 didnt come up that quick.

DB Flyes:

75's x 10
65's x 8
65's x 8

Some nice hard sets of flyes here today, damn, I was happy. Really tore my pecs up completely will all 3 of these sets today. Damn. No new PRs though.

Skullcrushers: (to neck)

170 x 5
120 x 8
120 x 8

Some nice sets of skulls today. Again, these are different than standard skullcrushers. I lower the bar to my neck instead of my forehead. Allows me to handle a little more weight.

Machine Triceps Extensions:

175 x 7
160 x 10

Dunno what to call these. Wow, GREAT exercise here today. Holy sh*t. Basically this is just seated skulls except its a machine. CG really hit my triceps hard. Going to attach a pic of what this machine is.

Dips:

10, 9

Just finishing off my pecs here today. Nothing too hard. I was exhausted.

Diet- Eh, not too good. Last night ate tacos, and then later on 2 slices of veggie pizza. This morning for breakfast had some skim milk, English muffin, and 2 small blueberry muffins. Damnit.

Sleep- 6 hours, f*ck.

Weight- 219.5 lbs. WAY too high!! :blink:

[MonStar]

8-12-2003

Rest day today. Slept in so I couldnt do in early AM cardio, but I am going to do some running/walking this evening with my girlfriend, Brittany. We ran last night after piggin' out on a pizza, so obviously not the smartest thing to do in the whole world. My diet really needs to be cleaned up, damnit.

BTW, I am sore as sh*t!! Back, chest, triceps, everything seems to be sore. My legs are still friggin' sore from Saturday, ouch! Squats are killing me.

Diet- Sh*tty last night, ate cake and a 1/2 of an entire pizza with my girlfriend. We ran/walked for about 30 minutes after that, so hopefully that helped out some.

Sleep- Sh*tty. 6.5 hours. F*ck. Woke up in the middle of the night.

Weight- 219.5 lbs. F*ck me.

[MonStar]

8-13-2003

Delts/traps this morning. A pretty good workout to be completely honest. Found another few machines in this gym that I am definitely going to enjoy. Really looking forward to my back workout, and my deadlift session on Friday.

Upright Rows:

45 x 8
95 x 6
115 x 4
135 x 2
165 x 3
145 x 7
135 x 8

Some really good sets of upright rows today. Really tore up my side delts and my traps completely. Nice sets. Hit a new PR with 165! So that was really good. Hope to eventually get 185 for a few reps.

DB Laterals:

50's x 5
40's x 7
30's x 10

Damn, side delts today were friggin' fried. The upright rows really exhausted my delts completely. They had nothing left. Good sets here today though.

Lying DB Laterals:

25's x 8/8
25's x 8/8

Some good sets of lying lateral raises here today. Really hit my rear delts hard with these 2 sets. Talk about some good rear delt contractions, nice.

DB Shrugs:

100's x 8
100's x 8

Nice sets of shrugs today, really hit my traps hard. Good slow reps, nice hard contraction at the top of each rep. Really seemed to tear up my traps completely.

Machine Crunches:

130 x 10
115 x 10
115 x 8

WOW, talk about a hard machine!! This is a Paramount ab machine, and probably the hardest ab machine I have ever used in my life. Tore my midsection apart, damn, great sets!

Diet- Actually honestly has not been too bad at all lately. Thank God! Really been trying to watch my intake of certain things like crap foods, etc. My midsection looked halfway decent in the mirror the other day, too.

Sleep- 7.5 hours.

Weight- 217.5 lbs. Better.

[MonStar]

8-14-2003

Rest day today. Did some cardio this evening, though. 15 minutes of interval training---1 minute of 4.0 MPH and then 1 minute of 8.0 MPH. Then followed this up with 5 minutes of incline walking, 3.5 MPH @ a 20% incline. Calves were shot. Did some calves too, today.

Standing Calf Raises:

Stack x 8
260 x 10
220 x 12

Killer calf raises!! Damn, really tore them up completely.

Diet- Not bad at all today actually. Really decent for a change. Ate some vanilla ice-cream last night which obviously was not the brightest move in the whole world, whatever. Ill live.

Sleep- 7 hours.

Weight- 217 lbs. Not bad.

[MonStar]

8-15-2003

Legs today. Was GREAT doing deadlifts in this new gym, lol. This gym has obviously never seen anyone lift any decent amount of weight at all. I mean what do you expect, its a fitness center! Whatever, doing deadlifts today really seemed to get 95% of the members to look over, haha. Good workout.

Deadlifts:

135 x 8
225 x 4
315 x 2
405 x 1
555 x 1
405 x 3

Nice sets today. 555 was definitely slow, though. Was wearing tennis shoes and not my wrestling shoes so that might have had something to do with it. Sniffed a little amonia right before 555. I think it helped just wake me up a little, good stuff. Ill keep using it.

Conventional Deadlifts:

405 x 1
315 x 5

Damn, my lower back was friggin' shot at this point. Talk about totally exhausted, ouch. Spinal erectors were just aching. Damn. Some decent sets though, I guess.

Leg Extensions:

Stack x 10
Stack x 8
Stack x 8

New leg ext. machine I used here today. Pretty good I guess. Stack isnt all that heavy I dont think. Not too extreme, felt good here today though. Just trying to fry my quads.

Cable Pull-Throughs:

Stack x 10
Stack x 8
Stack x 8

Hips and glutes took a BEATING here today. Glutes especially were friggin' exhausted, damn. Nice sets!

Diet- Not too bad lately actually, so thats good for a change. Really trying to keep my calories on the lower side. Weighing too much these days. Well, not today, but usually.

Sleep- 8 hours.

Weight- 213 lbs.? Must have been dehydrated or something. Strange.

[gregc]

How can your weight jump from 217, to 219, and then to 213 in just 5 days with all of that strength training? Are you weighing yourself in the morning consistently? (ie, in the **** and right after you wake up?)

Seems kind of odd...JMO.

[MonStar]

gregc- I have no idea, lol. Generally your weight will flucuate if you weigh yourself on a daily basis, but I do think that mine is a little extreme. I weigh myself right when I step out of bed, after I take a leak. So, I am guessing that my daily record of my weight is pretty accurate.

[Jackal]

Woa MonStar nice to have you back, thought you went on vacation or something...

[MonStar]

Jackal- No man, didnt go on vacation. Just didnt post much here at DiscussFitness.com. Dont worry about it though, I am back now, not going anywhere.

[MonStar]

8-16-2003

Rest day today. Didnt do much in terms of cardio, yet at least. Really trying to squeeze some walking/jogging in tonight. See what happens. Actually going to the bookstore to read up on Suzanne Somers book. I have heard really good things about it. I am trying to find a diet that allows me to eat some bad things, that is effective, as well.

Diet- Not all that bad I dont think today. I mean it honestly could have been a little lower in calories, but overall, not too bad at all.

Sleep- 7.5 hours.

Weight- 215.5 lbs. Not bad.

[mustang GT]

I use to like Suzanne Somers back in the Three's Company days. She was so freakin funny! lol

[MonStar]

mustang- LOL, okay? I was talking about her diet book, which by the way really really sucked if you ask me. I was not all that impressed with it at all. She is very into the whole food combining thing which I personally do not agree with.

[MonStar]

8-17-2003

Back/biceps day. Really seemed to hit my lats hard. However, they were already friggin' stiff from my deadlifts I guess, I dont know what was the matter with them. Seemed a little exhausted, thats all. I am also not sure what I am going to be doing about bentover rows. They really stress my lower back that is not what I want. I might just start doing support rows as my main back exercise and follow them up with my CG cable rows.

Bentover Rows:

110 x 8
200 x 6
250 x 4
320 x 4.5
270 x 7
200 x 10

Some good sets of bentover rows I guess, I dont know. Again, too much stress on my spinal erectors. Oh well. Anyway worked up to 320 for 4.5 reps. Little body English, I think mainly because my lats were kind of pre-exausted, for whatever reason. Decent sets today, though.

CG Cable Rows:

250 x 8
280 x 6
250 x 8
200 x 12

DAMN, love CG cable rows. Use a v-bar to do these, and damn, they tear my midback and lats up. Great overall exercise if you ask me. Started off with 250 for 8, then up to 280 (almost the stack) for 6. This cable row machine is actually different than any I have used before. Its an adjustable cable row. The lowest settting and the one 2nd to the lowest are the 2 that I like. I cannot decide which I prefer though. The lowest setting I am pulling the cable from below my waist, and the 2nd to lowest setting I am pulling about even with my waist. Both I feel like crazy in my midback and lats, and I cant figure out which I am stronger on.

Concentration Curls:

55's x 7/7
45's x 8/8
35's x 10/10

Nice sets of curls today, really hit my biceps hard. My f*cking arms didnt look all that big in the mirror though, that kinda pissed me off a little. Oh well. I think it was just the angle. Biceps were shot.

Reverse Cable Curls:

Stack x 8
Stack x 7

Dropset
Stack x 6
120 x 5
90 x 5

Damn, EASY sets of reverse curls today. Hit my arms and all that hard but the p*ssy stack only went up to 150 pathetic lbs. Dropset really toasted my arms completely, ouch.

Wrist Roller:

22.5 x 8

Hah, just did these to blast my forearms real quick. Love the wrist roller. Used two 10s and a 2.5 lbs. plate. The roller was actually a thick plastic roll, not one of the thin ones. Made it a lot harder. BTW, one rep was rolling the weight from the floor all the way up to my hands. Forearm pump was AWESOME.

Diet- Eh, not good last night, f*ck me. Ate a bowl of friggin' shells & cheese followed by some vanilla ice-cream. Damnit. This is going to me cheat meal for the next few days. I cannot be eating sh*t like this on a regular basis. My diet overall has cleaned up some, I am proud of myself.

Sleep- 7.5 hours, not bad.

Weight- 217 lbs. If I didnt eat that ice-cream I might have been lower.