MonStar's Westside Journal - Page 2

atherjen · 06-Mar-04, 09:37 PM

Wow, Mike those are killer lifts there today! those deads are insane!! way to go!! Im impressed!

and how in the world were you able to get 155 on hyperextensions.holy crap.. thats all I have to say! congrads on hitting those 2 PR's today! your kicking butt on westside alreadY!

..just need more sleep!

MonStar · 07-Mar-04, 10:24 PM

Pure Power: Thanks a ton man, really appreciate. And yes, I am a sumo style deadlifter. I can pull way more sumo style than I can conventional. Although, as of late, so we'll see how high I can get that lift up.

atherjen: Thanks as always Jen for chiming in, really appreciate the support. Yeah I was happy with my hyperextensions. Hitting 155 was definitely intense. Yeah Westside is great, but I need more sleep! Only 3 hours last night!

MonStar · 08-Mar-04, 07:26 AM

Sunday | 3-7-2004

Diet

Meal 1: 2 granola bars, skim milk
Meal 2: peanut butter
Meal 3: grilled chicken, bruschetta, 2 dinner rolls
Meal 4: MRP + 1% milk

Estimated Calories: ~2,700

I am really not sure how many calories that I took in today, definitely not enough though. I feel like I didn't have time to eat all damn day, really pissed me off. Whatever.
Training | Rest
Miscellaneous

Sleep: 3 hours
Pain/Soreness: Feel pretty good today.
Water: Definitely not enough, could have used a lot more. Got better throughout the day but still, could have used more.

Sleep last night was AWFUL! I couldn't sleep. Went out to a club and got home extremely late. Stupid, stupid, stupid. Whatever.

Iain · 08-Mar-04, 08:38 AM

Love reading your journal for those nuts lifts.

Get more sleep (as if I can talk, I slept on the sofa last night with the dog because he has injured himself)

I may think about doing some Westside training in July/August. I'll ask you more questions then.

MonStar · 08-Mar-04, 09:17 AM

Iain: Hey thanks a lot for chiming in man, really appreciate the support. Yeah I am really really enjoying Westside so far, it makes me wonder why I ever get away from it. It has exactly what I like, powerlifting style workouts on ME days and more bodybuilding style workouts on DE days. No reason to not like it, you get the best of both worlds. I know I definitely need more sleep, it's really starting to catch up with me.

MonStar · 08-Mar-04, 09:22 AM

Monday | 3-8-2004

Diet

Meal 1: apple
During Workout: 20 oz. Powerade
Postworkout: whey protein
Meal 4: whole-wheat tuna & mayo sandwich
Meal 5: 1/2 whole-wheat turkey & cheese sandwich, pineapple
Meal 6: 1/2 whole-wheat turkey & cheese sandwich
Meal 7: 3 slices cheese pizza
Meal 8: 2 chicken breasts + barbecue sauce

Estimated Calories: ~4,000

Eh, diet was okay today. Shouldn't have eaten that damn pizza, lol.
Training | ME Bench

10" Lockouts:

135 x 3
225 x 3
275 x 3
315 x 2
365 x 1!
385 x Miss
375 x Miss

Good sets here today! Really worked on my lockout strength. This time I actually measured the distance that the bar is traveling and it's right around 9.5" or so, so I just went ahead and called them 10" lockouts. Hit 365 for a single, which wasn't bad at all. Slow lockout, but still not too shabby.

Close-Grip Bench Presses:

225 x 5
225 x 5
255 x 3
275 x 1
295 x Miss
225 x 6

Really good sets here today of CG bench, definitely enjoy this exercise. Realized that I really need to work more on keeping my elbows under the bar and not flared out---and need to work on my lockout strength about halfway up. Probably 12-15" lockouts would do the trick.

Tate Presses:

50's x 6
60's x 5
60's x 6
70's x 4
75's x 3
80's x 2!

Really was just testing my strength here to see what kind of weights I can handle on Tate presses. I have to find a picture to attach so everyone is familiar with this exercise, I do it on a flat bench, elbows flared out. Worked all the way up to the 80's which were VERY intense. Hit the 80's for a double, which is a huge PR for me. I have never gone above the 65's or the 70's on this lift.
Miscellaneous

Sleep: 7.5 hours
Pain/Soreness: Feel okay, some overall body aches, not sure why---probably the lack of sleep the past few nights.
Water: So far not bad, need to really keep it up.

atherjen · 08-Mar-04, 04:56 PM

Way to go on the new PR's Mike!

awesome work. very impressive weights as always!
again I have sooo much to learn about westside. I keep scratching my head about things. lol

good to see you got more sleep!! make sure you do tonite too you club'n boy! ha.
diets looking good too!

MonStar · 09-Mar-04, 12:17 AM

atherjen: Hey thanks a lot Jen, really appreciate it. Yeah, there's nothing I love more than hitting new PR's. Talk about a great feeling. Yeah Westside is kind of confusing. But once you get the hang of it its so easy, such a great program. Thanks again for the support.

MonStar · 09-Mar-04, 11:41 AM

Tuesday | 3-9-2004

Diet

Meal 1: apple
During Workout: 20 oz. Gatorade
Postworkout: whey protein
Meal 4: 1/2 whole-wheat peanut butter sandwich, skim milk
Meal 5: 3 chicken breasts, white rice
Meal 6: 2 cups non-fat yogurt
Meal 7: 2 granola bars, skim milk
Meal 8: MRP + 1% milk, peanuts

Estimated Calories: ~3,400
Training | DE Squat/Deadlift

Just wanted to note something here today. When I do a DE workout, that's very high volume, and a lot more reps, I really need to eat beforehand. I really should eat prior to every workout, since I am training for strength now. But these high-volume, high-rep DE sessions are wiping me the f*ck out. Towards the end of the session I am so friggin' drained I don't have much left.

Speed Squats:

225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
275 x 2
275 x 2
295 x 1
315 x 1

Decent sets today of speed squats I guess, really really need to work on my bar speed though. The bar really felt like it was traveling in slow motion, lol. All the sets with 225 were pretty quick, but 275 was sluggish, and 295 and 315 were just slow as f*ck.

Dumbbell Stiff-Legged Deadlifts:

80's x 10
80's x 10
90's x 8
90's x 8
70's x 15

Some really good hard sets of SLDL's here today, really enjoy these a lot. I can go extremely deep with DB's, deeper than with a BB. Really helps my strength out of the hole I think. Immediately off the floor my deadlift strength seems like it need some work. Hyperextensions help this part of my DL as well I think.

Nautilus Leg Extensions:

Stack x 10
Stack x 10
Stack x 8
Stack x 8
200 x 15

Some really good sets here today of leg ext. Took friggin' forever though because these damn women in my gym just sit on the machine and talk. You would think they would have the decency to get up and let someone else use it, but of course not.

Nautilus Crunches:

180 x 10
180 x 10
200 x 8
200 x 8
160 x 15

Nice sets here today of crunches, really contracted my midsection hard. Worked up to 200 for 2 sets of 8 and then dropped down lighter for some higher reps. Overall sets were pretty good I think.

V-Bar Cable Rows:

230 x 8
230 x 8
230 x 8
230 x 8
185 x 14

Some good sets here today of seated cable rows, really hit my midback very hard. This is the only exercise where I really feel like it I work my midback area, not necessarily my lats as much but my rhomboids more, etc.

Alternating Dumbbell Hammer Curls:

Dropset
50's x 7/7
40's x 7/7
30's x 7/7
20's x 10/10

OUCH! Talk about an intense, and painful dropset. Hit my arms really really hard here today, they were friggin' exhausted. Dropped all the way down to the 20's. Even though I was completely drained by the time I got to the 20's, lol, the 20's were still too light. I felt like I was tossing around 5's.
Miscellaneous

Sleep: 7 hours
Pain/Soreness: Some mild soreness in my triceps. Front delts are hurting. Pecs feel fine so far.
Water: Need more!

atherjen · 09-Mar-04, 01:22 PM

you need to tell those woman to get their lazy butts off the machine!!! or just ask politely!

awesome workout from what I can tell (still learning this westside deal.. lol)
Keep up all the hardwork.
and I agree that you probably need to be eating more before those kind of workouts. an apple isnt much

MonStar · 10-Mar-04, 10:24 AM

atherjen: Yeah I know, I hate people in the gym who are inconsiderate. Yeah workout was definitely good. When it comes to DE workouts I really try and make them more bodybuilding style, a bit more volume, more reps, more bodybuilder oriented exercises, etc. Yeah I know, lol, an apple really isn't going to do much to fuel my workout. Oh well.

MonStar · 10-Mar-04, 10:26 AM

Wednesday | 3-10-2004

Diet

Meal 1: whole-wheat toast + peanut butter, skim milk
Meal 2: apple
Meal 3: 2 beef & cheese soft tacos
Meal 4: whole-wheat tuna & mayo sandwich, apple
Meal 5: 3 Smirnoff Ice drinks
Meal 6: 4" turkey & cheese sub, peanut butter crackers
Meal 7: dinner rolls + butter, ice-cream, 2% milk, frosting, lemonade, tortilla chips

Damnit, meal 7 was pretty much a midnight 1/2 hour cheat meal! Really shouldn't have done this, stupid move on my part. Really dissapointed in myself. I am trying so friggin' hard to get in control of these binges, I just can't seem to do it 100%. Going to move forward.

Estimated Calories: ~6,500?

Damn, more calories than I thought. Should not have drank those damn Smirnoff Ice drinks or whatever, they tasted so damn good though! I rarely drink alcohol so I am just kind of in my experiment mode and damn they tasted friggin' good as hell!
Training | Rest
Miscellaneous

Sleep: 8 hours
Pain/Soreness: Midback is sore today, hamstrings are really hurting pretty bad. Everything else though, so far, feels fine.
Water: So far okay I guess, really need to keep it up today though.

**jgriffith** · 10-Mar-04, 10:55 AM

Love the workout journal monstar, although its about time to call you monstEr, things are lookin great, seems like the binging is goin better, its been much better for me lately as well. I'm really at a toss up right now between doin Max OT or Westside after my HST program expires in 4 weeks. I'm gettin sick of higher reps and lower weights, the supersets make me literally feel like vomiting when I'm done. I cant wait to get into heavy weight after this program is done. 5 reps for 3 sets will be ok, but its time for me to get nuts!

I think I understand what you mean by tate presses, just wondering, it would have a little strain on your wrists if I'm understanding this correctly right? I have good joints so it wouldnt bother me, I'm just wondering if that tends to be the case. You've motivated me get increase my lifts for sure, I want to be one of the stronger guys our age on here and in my area, so thanks for the motivation!

Karl · 10-Mar-04, 11:25 AM

Good strenght man keep up the hard work
link to tate press for ya
http://www.bodybuilding.com/fun/exer...ame=Tate+Press

S. Fever · 10-Mar-04, 12:11 PM

The Tate Press is really fun when you do it on an incline bench.