Monarchking 126 Report post Posted November 30, 2016 WARM UP -Shoulder mobility/bicep stretching/ PRIMARY: -Bench 130x3 140x2 -Floor press 120x2 120x2 ACCESSORY: -Lat pull down/machine press SS x12 x12 x12 x12 x12 -face pull 1x100 COMMENTS: Share this post Link to post Share on other sites
Monarchking 126 Report post Posted November 30, 2016 WARM UP -Shoulder mobility/bicep stretching/hip mobility PRIMARY: -Squat 170x2 150x1 (45sec rest/5 count pause) 150x1 150x1 150x1 150x1 ACCESSORY: -side bend/back ex SS 3x20 -ham curl 100 COMMENTS: Share this post Link to post Share on other sites
maccaz 1459 Report post Posted November 30, 2016 should come for a session at ESP sometime bro, first casuals free Share this post Link to post Share on other sites
Monarchking 126 Report post Posted December 1, 2016 8 hours ago, maccaz said: should come for a session at ESP sometime bro, first casuals free Defiently keen, my schedule is so tight tho having a baby and Mrs working weekends Share this post Link to post Share on other sites
PETN 650 Report post Posted December 1, 2016 2 hours ago, Monarchking said: Defiently keen, my schedule is so tight tho having a baby and Mrs working weekends Poor life choices. Time to do a runner and start again in a new city. Share this post Link to post Share on other sites
Monarchking 126 Report post Posted December 2, 2016 19 hours ago, PETN said: Poor life choices. Time to do a runner and start again in a new city. I don't get it? I Fucken love my life, Macaz is just low priority ? By the way @maccaz I'll be running a new butcher shop end of February so be sure to come get some specials haha south yara. It's currently under construction! Share this post Link to post Share on other sites
Monarchking 126 Report post Posted December 4, 2016 Bw 89.1 after first meal. If I can pull 250 at 89 I think the year would be quite a success in the deadliftImg area. I do feel as I was a little stronger 3 weeks ago and some back niggle has set in but that's just how it is. Did 3x3km walk yesterday and loosened up quite a bit and got into the gym today and things moved well. 5x2 at 170 and just some hammy/ab/lower back accessory. testing my max this Saturday. Placings go 1, 2, 3 over all in the junior/open/masters. Ofseason I'm penciled in 3x a week lifting with quite the focus on mobility as well. But more on that later. 1 gazza reacted to this Share this post Link to post Share on other sites
Monarchking 126 Report post Posted December 9, 2016 87.9 21 lifters in my division Not as peeped as I'd like, but as prepped as I can be. Can't get back time. Lifting in a couple hours deadlift only 225 opener Share this post Link to post Share on other sites
maccaz 1459 Report post Posted December 10, 2016 You lost weight bro ? Good luck !! Share this post Link to post Share on other sites
Monarchking 126 Report post Posted December 10, 2016 225 ⚪️⚪️⚪️ 235 ⚪️⚪️⚪️ 242.5 ⚪️⚪️⚪️ Altered plan slightly, warm ups felt average and no chance for a placing so secured a PB. Will post the score board when I see it, there was some great lifts. 5 hours ago, maccaz said: You lost weight bro ? Good luck !! 87 is where my body usually sits comfortably. Last comp I was 92.25 but pushed the calories a lot harder than this time. Just watched it come back down slowly over the last few weeks. ive never missed 240 in training and have done it for 2. No videos but it felt 98% lol. Share this post Link to post Share on other sites
Monarchking 126 Report post Posted December 11, 2016 9/20 in the open. Top 10 ??? Share this post Link to post Share on other sites
Monarchking 126 Report post Posted December 12, 2016 WARM UP: -The Agile 8/glute activation DYNAMIC: -Standing long jumps 2x5 STRENGTH: -Squat 1x5 #152.5 (sleeves) -Bench 5x5 #97.5kg (60sec rest) ASSISTANCE: -Pull ups 3x10 -Side bends 3x20 -Dips 3x20 COMMMENTS: Not much bench and squat over the last few weeks. Squats felt fucked, stiff as a board and knee pain. I'll bounce back in a few sessions, body usually suffers, especially lower, after a maximal deadlift. Assistance was a superset. Share this post Link to post Share on other sites
Monarchking 126 Report post Posted December 14, 2016 WARM UP: -Hip stretches/glute activation STRENGTH: -Deadlift 1x5 #190kg (required) 1x2 #200kg 1x3 #220kg (joker/belt) -Press 5x5 #52.5kg (60sec rest) ASSISTANCE: -Pull downs 5x10 -Hamstring curls 5x10 COMMMENTS: Body feels a bit better, last session it didn't move. Assistance was a superset. Share this post Link to post Share on other sites
Monarchking 126 Report post Posted December 16, 2016 WARM UP: -Hip stretches/glute activation/shoulder mobility STRENGTH: -Squat 5x5 #125kg (60sec rest) -Bench 1x5 #120kg ASSISTANCE: -Dips 3x25 -Side bends 3x20 -Box step up 3x10 -Facepull 3x20 COMMENTS: Left knee pain, stiff back, average elbows. Assistance was a superset. Share this post Link to post Share on other sites
Monarchking 126 Report post Posted December 18, 2016 WARM UP: -Hip stretches/glute activation/shoulder mobility STRENGTH: -Deadlift 5x3 #162.5kg (45sec rest) -Press 1x10 #65kg ASSISTANCE: -Seated cable 3x12 -Ham curls 3x10 -Machine press 3x12 -Ham curls 3x10 COMMENTS: Fast deadlifts. Press felt good. Assistance was a superset, energy was decent. Share this post Link to post Share on other sites
Monarchking 126 Report post Posted December 20, 2016 WARM UP: -Hip stretches/glute activation/shoulder mobility STRENGTH: -Squat 1x5 #140kg (required reps/sleeves) 1x2 #160kg 1x2 #170kg 1x2 180kg (sleeves/belt) -Bench 5x5 #100kg (45sec rest) ASSISTANCE: -Seated cable 3x12 -Side bends 3x20 -Back ex 3x15 COMMENTS: Very explosive. I don't think I've moved 100kg on the bench thst well ever. Squat just out of the hole blows up, very fast, just that in the hole sticking point. Assistance was a superset. 1 Rorso reacted to this Share this post Link to post Share on other sites
Monarchking 126 Report post Posted December 23, 2016 WARM UP: -Hip stretches/glute activation/shoulder mobility STRENGTH: -Deadlift 1x12 #180kg -Press 5x5 #52.5kg (low rest) ASSISTANCE: -Pull down 3x12 -Ham curl 3x12 -Side bends 3x20 COMMENTS: Energy low. Assistance was a super set. Share this post Link to post Share on other sites
Monarchking 126 Report post Posted December 26, 2016 WARM UP: -Hip stretches/glute activation/shoulder mobility STRENGTH: -Squat 5x5 #125kg (60sec rest) -Bench 1x10 #110kg, 90x5, 70x10, 50x10, 20x10 (dropset) ASSISTANCE: -Facepull 3x25 -Side bends 3x20 COMMENTS: Stop watch on the squats, no belt, no sleeves. Bench a little sloppy. Assistance was a super set. Training and goals set. Diet needs to dial in a little bit, some weeks I go pretty hard on some average food what probably isn't ideal for health and composition. So I'm working on a plan, just so I'm more prepared with my meals, more good fats, more vege and less diary and Big Macs ? Share this post Link to post Share on other sites
Monarchking 126 Report post Posted December 28, 2016 WARM UP: -Hip stretches/glute activation/shoulder mobility STRENGTH: -Deadlift 5x3 #162.5kg (45sec rest) -Press 1x5 #60kg (required reps) 1x3 #70kg 1x3 #75kg 1x3 #77.5kg ASSISTANCE: -Seated cable 3x15 -Machine press 3x15 -Side bend 3x20 COMMENTS: Assistance was a super set. Share this post Link to post Share on other sites
Monarchking 126 Report post Posted December 30, 2016 WARM UP: -Hip stretches/glute activation/shoulder mobility STRENGTH: -Squat 1x2 #150kg 1x2 #170kg (sleeves) -Bench 5x5 #100kg (60sec rest) ASSISTANCE: -Dips 3x20 -Facepull 3x20 -Side bends 3x20 COMMENTS: Assistance was a a superset. Felt a little off on my top sets. No belt used. Looking forward to New Years training. Share this post Link to post Share on other sites
Monarchking 126 Report post Posted January 1, 2017 WARM UP: -Hip stretches/glute activation/shoulder mobility STRENGTH: -Deadlift 1x5 #200kg -Press 5x5 #52.5kg (low rest) ASSISTANCE: -Rack pulls 3x10 -DB shrug 3x20 -Side bends 3x20 COMMENTS: Fatigues building a bit, haven't fully recovered. Felt heavy but looked fast. Assistance was a super set. Share this post Link to post Share on other sites
Monarchking 126 Report post Posted January 2, 2017 DIET 6AM -200g mince, 1 cup vege, 1cup milk. 8:30 -300g beef scotch fillet, 1 cup potatoes 11:30 -200g mince, 1 cup vege, half avocado, 2 whole eggs, 1 cup milk 14:00 -200g mince, 1 cup vege, 2 whole eggs, half avocado 17:00 -250g beef eye flillet, 3 cup potaote, 3 cups salad 20:00 -4 whole eggs, 3 cups salad, 2 cups milk. COMMENTS: This is generally my diet schedule each day. I'm changing up some of my foods, less dairy(I'd live off cottage cheese and drink a lot of milk) and want to avoid bread, pasta etc and don't want to go crazy on burgers, I defiently like 2-3 Big Macs in a sitting and just jamming in calories. Cooking with coconut oil and getting olive oil in. I don't use whey much This is a little light on calories for me, I'm a bit hungry. Weights arnt exact. No training today. Share this post Link to post Share on other sites
Monarchking 126 Report post Posted January 3, 2017 WARM UP: -Hip stretches/glute activation/shoulder mobility STRENGTH: -Squat 5x5 #120kg (60sec rest) -Bench 1x2 #120kg ASSISTANCE: -Machine press 3x20 -Single arms cable pull 3x20 COMMENTS: Body is feeling a little beaten plus 2 nights of average sleep. knees sore, as they have been since I turned about 29... 6AM -350g scotch fillet, 1 whole egg, half cup potaote. 1 whole grain bread, glass milk 8:30 -200g mince, half avacardo 11:30 -200g mince, 1 cup vege, half avocado, 2 whole eggs, 2 whole grain bread, 4 slices middle bacon 14:00 -200g lamb 17:00 -180g Chicken breast 2cup potaote, 2cups salad 20:00 -protiwn shake with milk, 2 whole eggs, 200g mince, 1 banana Share this post Link to post Share on other sites
Monarchking 126 Report post Posted January 4, 2017 6AM -350g scotch fillet, 1 whole egg, half cup potaote. 1 whole grain bread, glass milk 8:30 -200g mince, half avacardo, 2 whole eggs, 1 cup vege 11:30 -250g chicken, 1 whole egg, 2 whole grain toast 14:00 -200g mince, half avacardo, 2 banana 17:00 -180g lamb, 1.5 cups brown rice 20:00 -4 whole eggs, baked beans, milk COMMENTS: Boring food stories Share this post Link to post Share on other sites
Monarchking 126 Report post Posted January 6, 2017 WARM UP: -Hip stretches/glute activation/shoulder mobility STRENGTH: -Deadlift 5x3 #162.5kg (45sec rest) -Press 1x3 #67.5 1x3 #72.5 ASSISTANCE: -Cable pull through 3x20 -Cable tricep ex 3x20 -Face pull 3x20 -Ham curls 3x10 COMMENTS: #bashbrothers Share this post Link to post Share on other sites
