Monarchking. Garage Grunge.

[Monarchking]

Mobile upload: top set today back squat 135x10 was bit of a grind, let out a couple of screams lol. Back online in a week or so, will be interesting to see what shits been going down lol.

[Monarchking]

Back online in a week or so what will be mint as.

Feel I have lost a little bit of strength over the last couple of weeks due to being sick, moving house and going on holiday. Not been able to train as much as I would have liked.

Was feeling really good at the end of cycle 5 with lifts of

Squat 137.5x11

Bench 95x11

Dead lift 170x8.

But over the last few weeks I have lost a bit of zip, and numbers are down slightly. Trying not to have a cry about it lol. this week only have manged

Squat 135x10

bench 92.5x8

Dead lift 167.5x5

Still a slight cold, nothing major just a little flem.

Next week I should be online and plan on keeping my journal going as its good motivation. Will round out cycle 6 with week 3 target weights of

Squat 142.5

bench 97.5

deadlift 175

Wish me luck lol. :grin:

[Monarchking]

lol

man i am pissed i can't find the 95x11 bench video! wtf would I have deleted it I don't know. I guess Ill just have to video it when I do it for 12 reps

[Monarchking]

So I have had a bit of a shit run with training recently, got sick, hurt my back on saturday moving a dog kennel and then my wisdom tooth went through last night lol....ouch!!. But had a decent session and hit good numbers (for me) on the bench that gave me bit of a boost

Flat Bench

Think I really should have got 9 reps but dropped the bar to quickly on the 9th attempt and lost all tightness.

75x5

87.5x3

97.5x8

97.5x5

97.5.5

97.5x5

97.5x3

97.5x3

Incline bench

50x10

55x10

60x8

60x8

Dips

bwx10x10x10

Close grip bench

60x5x5x5x5

Pushdown

5x10-15

[Monarchking]

Squat still making gains. And happy enough with performance considering I hurt myself a little on Saturday and have a cronic tooth ace lol.

Looks like hitting depth. I can get a little deeper but trying to just get hips bellow, then pop up to maybe move more weight lol.

Warmed up with foam rollers and stretching.

Back Squat

105x5

127.5x3

142.5x9

Front Squat

Pussy weak abs

70x10

70x10

70x10

70x8

70x8

Leg Press

200x10

220x10

240x10

240x11

Leg Ex

100reps

[hjp]

8 at 97.5 and 9 at 142.5! Very nice stuff in here

[Monarchking]

8 at 97.5 and 9 at 142.5! Very nice stuff in here

haha thanks. I hope the reps didn't look to bad lol.

[Monarchking]

Over head Press hasn't been doing much. Although I don't do much to assist it. Some cycles just doing my 5/3/1 press then moving straight onto dips and tricep work. And since my bench has been improving well I just kept that the primary focus.

Over head press

50x5

60x3

65x5

Db Press

Thought I should increase my overhead pressing volume a little so adding the dumbell.

25x12

27x12

27x10

27x8

Skull Crusher

26x12

30x10

30x8DROPSET

Push Downs

4x10-15

Dips

Would have liked to do dips earlier, after Db press but delts hurt to much.

bw 5x10

[Monarchking]

Put on about 6kg since the beginning of this journal, maybe more I haven't done an official weigh in recently since my digital scales need new batteries lol. Im not to worried how high my bf is, I mean its not ridiculously over board :shifty:

Diet is basicly

Food

-red meat

-potatoes

-kumara

-yellow top milk

-pams chocolate milk

-eggs

-bacon

-carrots and peas

Supplements

-flax seed oil

-vit C

-glucosamine

Going to add some creatine I think next week, and get huge. :grin:

[Monarchking]

Today felt Ok. Haven't had a good deadlift build up but managed a PR, but really would have been stoked with 8 reps. But I'll take what I can get and come back stronger next time round

Foam rolled and stretched

Dead Lift

130x5

160x3

175x6

reverse hack squat straight leg thingy

4x10

Ham Curl

5x8-15

Incline DB Shrug

Solid form squeezing hard, but felt a bit light.

6sets 12-15reps Max 20kg DBs

Cable shrug

Pyramid

9x6-20

Been doing lots of BB shrugs but looking for a change so implementing new exercises.

Pretty good sesh but want more deadlift power!!!!!

[Monarchking]

Decided to start training calfs and biceps.

Calf

5sets of 15 Toe press

5sets of 15 Donkey calf raise with weight belt

Lat

Pull ups 3x10

4x10-12 underhand lat puldown

1 set of Kroc rows 43x30

50reps inverted row

Biceps

3x10 seated db

5x10 singlle arm cable curl

Puldowns and cable curl pumped shit up nice. Calfs just hurt lol. I have to stay dedicated to calf and gun training

[Monarchking]

Decided to start training calfs and biceps.

Calf

5sets of 15 Toe press

5sets of 15 Donkey calf raise with weight belt

Lat

Pull ups 3x10

4x10-12 underhand lat puldown

1 set of Kroc rows 43x30

50reps inverted row

Biceps

3x10 seated db

5x10 singlle arm cable curl

Puldowns and cable curl pumped shit up nice. Calfs just hurt lol. I have to stay dedicated to calf and gun training

[hjp]

Yellow top milk, can't stand it lol its like water!

Keep up the training bro, getting some good reps in on the major movements. Solid stuff

[Monarchking]

Yellow top milk, can't stand it lol its like water!

Keep up the training bro, getting some good reps in on the major movements. Solid stuff

Yellows alright! Although I did have a glass of blue yesterday and shit it does taste better! I just like the protein content of the yellow :grin:

Loving training. Gota keep making improvements...

Although didn't feel the best today on the bench. Having some pain in the back, sort of under the shoulder blade, so that was gay. And found it hard to keep my right shoulder tucked under when benching

Bench Press

67.5x5

77.5x5

90x12

80x10

80x10

80x8

80x5(all paused)

80x5(all paused)

Close Grip Bench

Feel like I can make good improvement here

60x10

60x10

60x10

65x9

65x9

Dips

Fail!

bwx10

bwx10

bwx5

Overhead rope ex

3x12

The master

[Monarchking]

Yellow top milk, can't stand it lol its like water!

Keep up the training bro, getting some good reps in on the major movements. Solid stuff

Yellows alright! Although I did have a glass of blue yesterday and shit it does taste better! I just like the protein content of the yellow :grin:

Loving training. Gota keep making improvements...

Although didn't feel the best today on the bench. Having some pain in the back, sort of under the shoulder blade, so that was gay. And found it hard to keep my right shoulder tucked under when benching

Bench Press

67.5x5

77.5x5

90x12

80x10

80x10

80x8

80x5(all paused)

80x5(all paused)

Close Grip Bench

Feel like I can make good improvement here

60x10

60x10

60x10

65x9

65x9

Dips

Fail!

bwx10

bwx10

bwx5

Overhead rope ex

3x12

The master

[Monarchking]

Felt OK. Hips and shit playing up and a bit tight. Getting a massage on Saturday, and generally I feel a lot better and loose after. I go for an hour and usually concentrate on particular areas. Quads need a good rub down, dam its gana hurt!

Foam rolled and stretched, but still didn't fell all good and can't compete with deep tissue theropy, and had a back pump what is a good indication for me that shit isn't running correctly. lol

Back Squat

felt ok, but yes tight, room for improvement

100x5

115x5

130x12

110x10

110x10

110x10

110x10

110x10

Front Squat

60x10

60x10

60x10

60x10

60x10

Leg Ex

100 reps

One of my dogs just sat on the bench press and watch me get through about 5sets of squats lol. Good girl!

[Pseudonym]

She's clearly waiting for you to finish squatting so she can use the barbell, MK. :grin:

[Monarchking]

She's clearly waiting for you to finish squatting so she can use the barbell, MK. :grin:

LOL! If she starts training, then I'll have to feed her more...

[hjp]

Do you foam roll IT band? found that helped a lot for me in the hip tightness!

Strong repping!

[Monarchking]

Do you foam roll IT band? found that helped a lot for me in the hip tightness!

Strong repping!

yea i do. and it does help a lot, and is usually pretty tight I do it before squats and deads. Should do it more often I guess.

I did have real bad problems at one stage and couldn't even squat untill I discovered a foam roller lol

[Monarchking]

Better do some overhead stuff :oops:

Press

May have been a PB, will have to have a look.

47.5x5

55x5

60x9

DB Press

22x15

25x12

27x10

27x9/25x9/15x20 DROP

Seated BB Press

40x9x10x8

Pull over/skull crusher

Ok wow, 3 second stretch. body hasn't felt this before! Felt real nice on the ceeps

25x10x10x10

1 Arm over head DB Ex

5x12

Over head rope Ex

3x10

Need to measure some shit, I know my belly is bigger, surely there is some muscle growth..lol Definatly the best year so far in regards to weight increase on my compounds :grin: delts, tri, chest all bigger and I would hope legs, back needs some lat volume :nod:

[Monarchking]

NEW GOAL

Agile 8 EVERY FUCKEN MORNING FOR 4 WEEKS!!!. I am so tight my back hurts and I can't bend over and pick shit up..............

Dead Lift

Felt like shit didn't want to grind shit out.

122.5x5

142.5x5

160x8

SLDL

Wanted a lot more sets but my body is not preforming well. Back.

60x12

70x12

80x12

90x12

Ham curl----cable shrug Super Set

10 sets, 12 reps of ham curls 12-20 reps of shrugs

BB Shrug

Using lighter weighs and squeezing that shit.. back was not happy and found it hard to pick up the bar up lol

60x15 @ 3 sets

Plate shrugs

15x20 @ 4 sets

traps felt good, alhough I do think I get a better rape from heavier weights and sloppier form :-s

UM Agile 8 is a must. My performance is dropping due to been to tight. i am taking a holiday so getting more mobile has to be done. I also have been doing 50 calf raises every day. soon 60.....

[hjp]

Thats an awesome Arny pic :nod:

Interested to see how the mobility stuff works out for you!

[Monarchking]

Thats an awesome Arny pic :nod:

Interested to see how the mobility stuff works out for you!

I am fascinated by those triceps lol.

Um I want to log my progress some how. maybe take a video of the first time doing the routine and the last time lol.

[Monarchking]

Yesterday:

Pull ups

10

10

10

Pulldowns

10x10

Kroc Row

45x20

53x24

1 Arm seated row

3x12-15

Then 3 exercises for guns @ 3x10-12

Today

Bench

72.5x3

85x3

95x10

82.5x10

82.5x10

82.5x9

82.5x5(all paused)

82.5x5(all paused)

Close Grip bench

62.5x10x9x10

Dips

bwx12

10x6

10x5

bwx8

bwx6

1arm tricep ex(left arm)

4x12

Push downs

3x12

warmed up with agile 8. Squats tomorrow, need to hit core hard too. 50 calf raises to boot.

4 weeks holiday!