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Monarchking

The Daily Grind

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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:

 

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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:

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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.

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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! 

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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. 

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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.

 

 

image.png

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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.

 

 

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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.

 

 

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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.

 

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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. 

 

 

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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.

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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.

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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 ?

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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.

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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. 

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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.


 

 

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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.

 

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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 

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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

 

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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 

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