Monarchking. Garage Grunge.

[Monarchking]

Aghhh f*ck me now! Its hot and Ive been up since 3:30..but battled through it. Harder than it looks lol.

Im in desprate need of a massage to the quads and calfs, left quad has some fucken tight spots I can't get out, and calfs constantly cramping when GHR is attempted.

Over time for 3months :evil: :evil: :evil:

Positive: Never done 13 reps with 120kg. Still gutted though, didn't have that 110% energy needed for an extra 1.

Back Squat

95x5

107x5

120x13

105x10

105x10

105x10

105x10

105x10

Leg Ex

100 total reps

[Monarchking]

Firstly rant about my program.

1) Not enuf quad volume I reckon, but I'm doing a lot more squats than usual and thats actual fucken tiring , but will bring in the walking bb lunge to keep things balanced.

2) Reverse grip bench, will give that shiz ago, was first going to pin press but decided to try the RGBP

3)Drop the deadlift volume, will keeps a couple tie over sets after the mega but want to do goodmornings and a hammy isolation. keeping shrugs and adding kroc rows...this going to be the mega day

4) drop a couple sets of BB press and add in behind the neck bb.

5) 1 calf exercise 5 sets 3x a week.

and keeping a tab on the amount of pullups I do throughout the week. curently at 45ish? lol

Loving it so far, also adding in some zma to help with sleep. Since now Im doing longer hours..I get up @ 3:30 so gay. but life.

And need to start phasing out the fucken amount of potatoes i eat and bring in kumera and more beans! but Im fucken addiced to potatoes!

The master^^^^

Bench Press

67x5

75x3

85x13

65x12

65x12

65x12

65x10

65x10

Dips

bwx7x7x7

Reverse grip bench press

Could use some wrist wraps.

50x8

50x8

50x8

50x6

Standing calf raise

5x15

[Monarchking]

Felt good today, sleep was ok, about 6.5 hours but woke up twice so not perfect. But managed a 30minuet power nap.

Grip started to slip on the second to last set of Deadlifts.

Redeemed myself from last week I think

Deadlift

120x5

135x3

155x12

117.5x10

117.5x10

120x10

120x10

130x8

BB Shurg

Wow! felt fucken heavy :shifty: deadlifts i guess

100x15

100x10

100x12

80x15

80x19

Ham curl

5x12

[Monarchking]

Rest Day

Atm Im getting up at 4:00 and not eating untill 5:15ish. Just this week though and half of next week. Usually I get up at 5:15.

Also I am going 3hours without a meal from 12:30-3:30. This is new also and I am fucken hungry by this time...because Im used to re-fuelling at 2:45.

Been kicking chochlate milk post, or would just have bannanas and whey, mayb some oats. And usually my last meal is just what ever I will eat the next day. So in yesterdays case, I ate Kumara and T-bone lol.

Don't usually eat this much red meat, chicken is my main sorce of protein because it is cheap, but that gets fucken boring, lamb and pork roasts are good too.

5:30-T-bone steak, 1.5cups(aprox?) mashed kumara

8:00-T-bone steak, 1.5cups(aprox?) mashed kumara

10:15-T-bone steak, 1.5cups(aprox?) mashed kumara

12:30-T-bone steak, 1.5cups(aprox?) mashed kumara

3:45-4.5 slices rye bread, 4eggs, glass of milk

6:00-POST 1lite Pams chochlate milk (no training 2day though)

7:30-??meat and potatoe I guess

Supplements are ZMA. Just started this to help my sleep ,mainly since Im doing extra hours a shit sleep can f*ck me physicaly come training time

Have a pre-workout and xtend up my sleeve when I feel the need.

Will load some creatine when shit starts getting heavy

This was last nights meal, gives you an Idea of portion size.

[OnlyHuman]

Nice work on the deadlifts! :nod: I see you dialing in the eats... whats the goal? Body recomp? Keep up the good work!

[Monarchking]

Nice work on the deadlifts! :nod: I see you dialing in the eats... whats the goal? Body recomp? Keep up the good work!

I just really wana lift heavy shit add mass and strength to my 4 main lifts.

Eats are good, I just sumtimes go a bit loose, like the last 6 weeks or so some days have been a bit to high, and weights gone up but still bearable :shifty: I like food. I will have to get abs one day though. But my main goal atm is get more weight on the bar.

Deadlifts felt really good yesterday, I was stoked.

Was going to drop the volume next cycle after a deload, but I don't think I will.

8)

Body is running the best it ever has. No back pain, not even a back pump so Im really happy. Not even a sore elbow, just some sleep issues

[Phedder]

Training looking good bud, some good weights for such high reps. I'd be on the floor after those squats (probably trapped under the bar too :pfft: )

[Monarchking]

Training looking good bud, some good weights for such high reps. I'd be on the floor after those squats (probably trapped under the bar too :pfft: )

haha its really good, because you know you have X amount of weight and just go gogogogo until you can't. Those squats take a while though they aint up n down up in down, a bit of a rest between some reps, and have hit the rack once 8) am enjoying it,

[Monarchking]

Overhead press

Take each rep to the chest.

45x5

50x5

55x10

45x12

45x10

45x9

45x8

45x?

Bench dips

Limited rest

15kgx15@5sets

Dips

bwx10

10x8

10x6

Toe Press

50x40@5sets

66 total pull ups this week lol :oops:

[Monarchking]

DELOAD

Trained at a medium intensity.

Leg Press

Set an easy PR here lol, guess since I'm Back Squatting again its carried over, 240 used to be my 8RM roughly lol

100x10

120x10

200x10

230x10

260x10

280x4- to heavy couldn't control it and bounced off the bottom

Leg Ex

4x25

Leg Curl

5x10-15

Pull ups

5x5

Was going to do a 10x10 Leg press but fucken hell I was bloated as f*ck felt like shit, so just kept ramping and easy PR lol.

[Monarchking]

DELOAD

Yesterday did a little calf raise/pullups SS

Dips

bwx15

bwx15

bwx10

10x6

10x7

10x6

Reverse Grip Bench

50x10

60x10

60x10

Close grip Bench

60x10

65x10

65x8

[Monarchking]

DELOAD

Pullups

Done sets of pull ups 4x this week

bw5x7

BB Shrug

10sets pyramid 7-20 reps, top set 140 various grips

Face pulls

4x12

cable rope hammer curls

4x10

cable curl

3x10

Now thats some serious traps^^

[Monarchking]

Death Pie:

160g protein

190g Fat

120g Carbs

Lol need to substitute the bacon with sumthing a bit healthier and that pastry is fucken a killer too.

[Monarchking]

DELOAD

DB Shoulder press

22x12

27x7

27x7

27x7

Dips

bwx17

bwx13

bwx10

Seated side raise

8x12-18 3sets

Pullups

Total of 155 this week

Calf raise

5x10 ramping weight, 1 death set

[Monarchking]

Back Squat

85x5

97.5x5

110x20-60x20 DROPSET :shrug:

Leg Press

200x12

220x12

240x8

Walking BB lunge--leg ex SS

40x24paces--x10

40x24paces--x10

Leg Ex

100 total reps

Done something to my upper back. Mayb inflamed ligament, mrs said there is a lump so Im guessing sumthing is swolen, uncomftable but have 2 days rest till bench.

[Monarchking]

Bench Press

Getting the best pumps ever with the flat bench!

60x5

70x5

77.5x17

65x12

65x10

65x9

65x8

60x8

Dips

bwx8x8x8

Close grip Bench

No spotter for reverse grip

50x8-10 @ 4sets

Toe Press

100x40 @ 5sets

f*ck everything else I just want 117.5x20 next week in the squat rack.

[Monarchking]

cycle 2, week1, day 3

Struggled today with energy and mungrol. Had a funeral on Monday and been working overtime all week so mayb it just catching up. Eating big getting way to flabby. Still managed the same amount of reps at a higher weight compared to cycle 1, week 1, so thats ok, but shit felt heavy and I was dragging a bit.

Deadlift

107x5

125x5

142.5x14

SLDL

100x10x10x10

ham curl

4x10-15

BB Shrug

100x18

100x15

100x15

Cable shrug

crazy, first time for everything

3x20

Will need to rape some pull ups on Saturday. I hurt my upperback/shoulder area early this week so havent done any. it feels ok now.

[Monarchking]

Horrid pump pain in shoulders

Overhead Press

using standard gear

40x5

45x5

51x13

48x9

48x7

48x6

Behind Neck

42x8

35x12

35x12

Dips

bwx12x12

10x9x9x7

Overhead DB Ex

Unsure what weight to use, focusing on the mega stretch

18x15

20x15

22x10

Tricep Pushdown

100reps

Calf work

2 mega death sets of calf raise x12 SS toe press x20 then a couple more stretched calf rasies etc.

then a couple low reps 2-4 lol

Felt ok today triceps haven't done jack shit for ages so on bench day give them a little and on Press day give em hell.

[Monarchking]

Top set last cycle. Added a belt to week 3 on the deadlift (Thank you Steak) and felt really nice. wont post squats, sets are too long :shifty: w8 untill 6-8 reps lol

[Monarchking]

f*ck it heres my ugly mutt, lol. 112.5x21 was my highlight last month for squats but heres 110x20 + a couple xtras, thought it was 20@ 60 but wasn't

Speed up the video a lil.

117.5xFailure 2mrw, no work so should be energised! Kinda nerves.

[Phedder]

Wicked squatting :clap: Love the intensity, you just kept going!

[Monarchking]

Wicked squatting :clap: Love the intensity, you just kept going!

aghhh, didn't hit the rack though :naughty:

cheers :oops: its funny watching them from the comfort of your computer desk but at the time your body is screeming at you. lol

[Monarchking]

Cycle 2, week 2, day 1

Blaaa 3 short of 20. Well I actully only got 16 but racked it rest 12seconds then did 1 more, was grinder.

I think I needa squat in a heel. My flexabilty is improving, and I do sit the bar high, I reckon Id sit more upright with a heel... :shrug:

Back Squat

90x3

105x3

117.5x17

Leg Press

200x15

230x10

230x10

230x10

250x6

250x6

270x6

Leg Ex

100 total reps

Donkey calf raise

f*ck me silly! Crazy ass feeling, was fucken magical. Just used a plate and dip belt.

5x20

[Monarchking]

Got home after work to find the chicken(randomly turned up and hangs out at my house for the last month lol) In the kennel with my American Bulldog :shifty: :? duno wtf is going on there...

So a lil gutted, will look at my videos 2night of my bench over the last 2 cycles. I would have thought I would have got a rep or two more. Although all my assistance is going up too. Will just have to monitor closely if I am going to try do tricep movements 2x a week.

BB Bench

Starting to really feel the leg drive as my body fatigues throughout the sets, and that got me through and proli getting the best pec pumps ever!

65x3

75x3

82.5x13

67.5x12

67.5x12

67.5x10

67.5x10

67.5x9

Dips

BWx8x7x8

Close grip bench

Ok tried doing a close grip board press for sum reason lol did 3 sets at 60x10, 80x5lol and 70x8 thought it was stupid and did 2 full ROM sets @ 50kg x 8 reps

[Monarchking]

Bodyweight is climbing, belly n everything lol. needa watch some of my food sources. :naughty:

Conventional Deadlift

felt pretty decent, just chalk today.

117x3

135x3

150x13

SLDL

Slow, kept toes off the floor and all the weight in my heels, knees slightly bent, worked well first 2 sets, my form on the last set failed so I decided to stop.

110x10

110x8

110x6

Ham Curl

5sets 10-20reps

DB incline shrug

A new exercise, just wanted to try, nice squeeze but felt retarded as most new things do I guess lol

22x12x12x12

Kroc Row

42x12

47x12

56x15- weaker left side, should balance out pretty quickly

All n all a good seesh 1hour including warm ups n a lil foam roll on the glutes.