Monarchking. Garage Grunge.

[Monarchking]

Warmed up with stretching and Agile 8.

To be honest this was a grind but I got it done, even though I spent a bit of time on the floor crying like a baby.

Back Squat

Very little back pump!

107.5x3

130x3

140x10

115x10

115x10

115x10

115x10

115x10

Front Squat

65x10

65x10

65x10

65x10

65x9

Leg Ex

100 reps

Standing cable crunch

3x12

[Monarchking]

Overhead press doing f*ck all, my delts have grown heaps over the last 6-7months, my overhead pressing ability not so much lol

Press

52.5x3

57.5x3

65x6(so close to 7 lol)

DB Press

22x15

27x10x10x10

Seated BB Press

40x12

45x11

50x7

Pull over press?(like a skull crusher)

Super epic movement

26x15x12x10

1 Arm tricep ex

5x12 (2extra sets left arm

Rope push downs

3x15

[Monarchking]

Broke the rules today. Top set was 170, but it was a semi grind, just wasn't feeling it, shit grip I don't know. So refocused and did it again a lot more comfortably. Then decided to put another 10 on and hit 180x5. So redeemed myself, although 5th rep was hardout.

Dead Lift

132.5x3

152.5x3

170x5

170x5

180x5

Ham curl

10x10

Standing cable crunch

10x10

forgot to mention. Off to a 21st (ill be sober) She is tongan, expected 350 people...should be an all you can eat :grin:

[Monarchking]

I have got a bet on with my brother to see who can put an extra cm on calfs and arms the quickest.

I have been doing bodyweight calf raises everyday and am getting better at them and I need to start training biceps seriously. I do find it hard to connect with the guns but it will come with practice.

Today did

Pull ups

10, 10, 10, 8, 5

Pull downs

Different grip each set

10x10

1 arm cable row

4x12

Inverted row

50 reps

BB curl 4x10

Seated Db curl 3x8

1 arm cable 5x12

BB curls were 36kg lol. My brother, skinny as f*ck can curl 45x10 so I need to beat him lol, nice peak, but dam skinny boy lol. Ill probably hit them 2x a week for a while...I want to hit 17inch.

And getting close too a 100 rep set on calfs.

Bicep and calf the two groups I hate training, and neglect but it would be mint to have them..gota stay focused on the little things

[Monarchking]

Full body massage today. Right knee has been giving me random sharp pains. Will hope it will not affect my squats tomorrow.

Bench

Pretty OK. Was looking for 8 reps on 100 but didn't happen. Added wraps after my first attempt of 6, got an extra rep so I guess they worked lol. Been waiting 6months to get my chance at repping 100 and added 5reps to my previous PR

77.5x5

90x3

100x6

100x7

100x7

110x4

90x8

85x8

Incline BB

60x10

70x7

60x8

60x7

Flat DB Press

22x13x12x8x8

Press ups

12,12,5

[hjp]

Nice redemption on those deads. Strong stuff bro! Looking in good form

[Monarchking]

Nice redemption on those deads. Strong stuff bro! Looking in good form

Thanks for the support. Appreciate it. :grin:

Felt pretty shit today, shit sleep, and got the shitz :shifty: lol so dropped the volume considerably, but still hit 2 Prs.

Back Squat

I am having a bit of knee trouble whats gay, nothing to major though. 180 felt fucken heavy on my back, nearly shit myself but went down and up pretty well. Happy but meh. The 7RM was fun. My training partner got slammed by 150:)

115x5

130x3

147.5x7

150x2

165x1

180x1 (wraps)

150x2

150x2

Standing cable crunch

10x10

Decline sit ups

5x20x20x20

If anyone has some pre loved knee wraps that are sitting around PM me or even a new set from a club that I can buy that would be epic I used some $14 ones lol and not really even sure how to use them...

[Monarchking]

felt good today and hit another PR. But injured myself a little later on in the workout.

Felt a slight tear just sort of where my abs would connect to my rib cage. Dropped the weight and basicly called it a day after that.

i have been working more on my core recently and i guess this reinforced the fact that its the weakest link.

Dead Lift

Nearly shit myself first rep, a bit of fluid came back up my throat into my mouth lol

132.5x5

160x3

182.5x6

rack pull--Standing cable crunch Super set

3sets 8 reps. Last set was going to be an all out set at 180 but on the 5th rep I felt the tear and had to stop.

Ham curl----BB Shrug Super set

Had to stop. was semi uncomfortable picking up the BB

did 3 rounds 100x20 on the shrugs but stopped and just did 5sets of 10 ham curls.

Happy with the deadelift, but gutted about the ab. But its not going to be a major issue. so It is ok.... actually its getting quite uncomfortable :doh:

[Monarchking]

Rib/ab area was still pretty tender yesterday but has made a huge improvement overnight today. But still limited to some exercises.

Missed my max overhead press day because of the injury but will incorperate it into my deload week.

Pull Ups

Aiming for 10x10, various grips

10

10

10

10

10

10

5

5

8

7

face pulls

5x12

1 arm cable preacher negative curls :shock:

4x8

BB Curls 3x6 @35kg

cable curl 3x12

Took some pics, looking pretty.....average lol 165cm @ 90kg?? scales are fucked

[Phedder]

Squats and Deads looking really strong. You'd be capable of a 200+ dead now I reckon, but I suppose you'll be repping that in a few months anyway if you stick to the program :clap:

[AZIDE]

.

[Monarchking]

Squats and Deads looking really strong. You'd be capable of a 200+ dead now I reckon, but I suppose you'll be repping that in a few months anyway if you stick to the program :clap:

haha lets hope man, wouldn't that be awsome! i was thinking this morning 180x10 deadlift would be pretty mint.

":3vewf9me]

Took some pics, looking pretty.....average lol 165cm @ 90kg?? scales are fucked

post them?

sounds like you have a serratus injury.

yea its in that area. Tried bb rows and seated cable today but was painfull.

The pics ain't pretty in a bodybuilding sense but I will probably wack a couple up later

[Monarchking]

[Monarchking]

Cycle 7 week 4 DELOAD

Few niggles, right knee pain is back, and that rib/ab thing is obviously still there with a hint of right elbow pain. :shock:

As you can tell from the small black and white low quality pics, body fat is through the roof and waist is fucken huge lol. The Mrs continues to tell me she loves my belly lol, not sure what a morning weigh in is. 88 I would think :oops:

Purchased first kg of protein powder all year I think. Drinking it during the night. Got sick of eating a boiled egg and glass of milk when I got up for a piss during the night.

Took it pretty easy today.

Press ups

4 sets, 120 total

Incline DB

22x12x12

27x12x12

32x10x10

Dips

bwx10

bwx10

BB Bench

60x8

Didn't take long and I fatigued pretty quickly. Am addicted to stuffed eggs atm, ate like 9 today, remove the yolk, add some onion, mayo, curry and pepper, and fill back in the whites.

AND stuffed potatoes lol. bacon, corn, onion, cheese. GET STUFFED!

[Monarchking]

DELOAD

Took it fairly easy again today just to let the body settle. Few niggles but bio freezed up the knee and was all good.

Leg Press

200x12

220x12

240x12

260x12

280x12

300x12

Ham curl

10x10

Got the Mrs in the gym for a bash lol. Not bad for a first time gym go-er.

with a max set of 150x10 on the leg press and a 180single...shit will have to watch my back if she gets addicted. Will have to train and eat like an animal to stay ahead of her :oops:

[Monarchking]

Took a couple better pics today.

As you can see pretty chubby but I guess everything is in reasonable proportions lol...to a degree. Just keep telling myself...there is something under there. :pfft:

looking to beef up the calf a bit because I assume a lot of people have none lol, including me. been training them everyday, just bodyweight reps.

T nation artical Just to get them used to the volume. Who knows, if i do start training them they might grow aye? :nod:

Always get neglected, but doing it like this at the moment is keeping me motivated and disciplined.

Still looking for a 200kg squat, and 200+ deadlift. 140 bench?? :shifty:

[AZIDE]

.

[Monarchking]

":36yyidu4]when will it be my turn for calves?

haha i guess when your willing to devote your life to calf growth :shrug: lolol

[Monarchking]

DELOLAD

Simple shit, I love simple shit.

DB Shoulder Press

22x10

25x10

32x10

32x8

32x7

Dips

Was doing shit loads of these in the first 4odd months this year, but phased them out as the volume started to give me shoulder trouble....might sneak them back in because I believe they had a major influence on my bench press increasing

bwx10

15x5

30x5

30x5

30x5

bwx20

DB Shoulder Press

22x10x10x7

Dips

bwx12x12x12

Man the mrs got a trout rod and reel retailing at $280 today for 175 and a free hard cover and another reel half price...got to get her online and buying me supplements lol

[Pseudonym]

Looking solid, MK. :nod:

[hjp]

Some big deads back there bro! Looking strong. How are those wraps? Go a chance to use them yet?

[Monarchking]

Some big deads back there bro! Looking strong. How are those wraps? Go a chance to use them yet?

hey. They arrived today. Thanks a lot! I put one on and dam that knee ain't going to buckle! LOL

I haven't had a chance to use them. i might in a month or so (no doubt I will try beat my PR this Tuesday lol) But I don't want to premature my next attempt on a 1RM. But I will defiantly put them to good use, cheers \:D/

Big Deads? LOL 275 or whatever it was is a big deadlift! :shock:

DELOAD

SLDL

Knees slightly bent, but no deload of the weight, Romanian?

50x10

70x10

90x10

110x10

130x10

130x10

110x10

Ham curl---standing cable crunch SS

5x10

Pretty decent sesh, nothing to major in and out felt strong on the barbell.

I need a new bed, I am having crap sleeps and waking up sore

Back to work on Tuesday after 3 weeks off :evil:

[Monarchking]

Looking solid, MK. :nod:

Might make the front row yet? :pfft:

[HarryB]

Looking back at older pics of you you have really changed a hell of a lot and you're shifting some great weight!!!

Well done man!

[Monarchking]

Looking back at older pics of you you have really changed a hell of a lot and you're shifting some great weight!!!

Well done man!

cheers Harry man. Still its a life journey! But I do remember when I first started I was 57kg and had no weights. I hung a fence pole from the garage roof and had tires on the end.(like plates) and would get under it and squat lol. And add rocks to the tires each time LOL I will try find a pic or video...but I lost a few when my old lap top died