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Monarchking. Garage Grunge.

Monarchking

By Monarchking
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Monarchking Veteran member

Monarchking

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Trained off one meal. Pull ups felt like shit but everything else was moving along nice. Training partner had to catch up on a deadlift day and hit 180 and 190 singles for PRs

Pull ups

bwx10

bwx10

10x5

10x5

10x5

bwx11

1 Arm Pull down

3x12

Pull Downs

6x8-12

Reverse DB Fly--face pull Superset

5x12

Cable curl

5x10-12

Incline DB curl

3x8

1 arm cable curl

5x12

Trained guns for like 3-4 weeks in a row now :shock: And hit 100 reps on calf heel raises every day...mint! lol

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Monarchking Veteran member

Monarchking

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13 reps is a lot bro! nice

still didn't feel that good. 102.5 is the max weight this month, and I believe I can get 8 reps. Dam my bench has grown this year. Still shit but still moving forward so i am happy.

Was meant to squat today but I had a terrybad sleep. still awake at 12, and woke up twice and had to get up at 4:30. First day back at work after 3 weeks and I was sweating like a pig all day. Joed out for 30minuets after work, then my training partner called and said he had to train tomorrow (rest day) because of family..I wasn't going to argue lol. So will just smash it tomorrow :)

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Monarchking Veteran member

Monarchking

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Tbh, wasn't that excited about training today. lol. I just wish I was still on holiday :)

Hjp hooked me up with some pre loved titan wraps so had to put them to the test..or was it I didn't want to do a hundred squats? lol :pfft: maxing out isn't exactly recommended but I wanted to. Now its back to hard work and get my year goal of 200.

Body isn't that happy. Hips/back are good its my wrist that is fucken sore and ankle feels fucked. But wrapped wrist and used half a bottle of bio freeze on the knees and ankle....

Back Squat

two single wrapped PBs

105x5

120x5

135x5 (required 5/3/1 reps)

150x1

170x1

185x1

190x1 kw, b

Leg Press

Nothing major, just moved the plates from the squat rack to the leg press, did 20 reps added more plates 20 more reps etc...I have a mixture of 25s, 20s, 15s and 10s.

5x20 upto 220

Apologise for noise, but needed some aggression and hey, I own the place...

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Monarchking Veteran member

Monarchking

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:clap: Nice squat!!!!! :clap:

cheers. happy, but still know its nothing that major in the world of lifting lol.

The wraps defiantly give you a big carry over and pretty sure had more in the tank.

Not working Mondays, so moving squat day to Monday.

Was meant to Press today but have a cronic wrist. Its healed slightly over night but thrashed it at work again today. So Ill Press on Saturday.

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Monarchking Veteran member

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Nice squatting bro!!! Glad the wraps helped! :nod:

Haha yea they mean as, heeeaps of support.

Conventional Dead Lift

Grip a slight issue, my two Olympic bars now have bends making it harder to deadlift imo...will upgrade. wasn't supper mungrol in the gym today

125x5

145x5

165x5x5x5 just did required reps 3x, don't want any grinders, no belt

Romanian Dead lift

used standard plates, so get a better ROM

50x10

70x10

90x10

110x10

130x10

130x10

Conventional Deadlift

105x10

105x10

Standing cable crunch

4x12

Strength was shit on the deadlifts, I haven't been having the greatest of sessions of late but I know it fluctuates and will set a good PR in two weeks @ 185 if I am bad arse.

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Monarchking Veteran member

Monarchking

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Shit. This week has been a grind, now the mrs is sick and I have a sore throat..... shits gana get mucusy..plz no I can't afford to get sick! I want more kick arse training sessions and PRs!

Press

Huge delts, shit press :^o

47x5

57x5

62.5x7

60x6

60x5

50x8

50x6

50x7

Bench Press

All Paused

80x5x5x5

Dips

bwx12x12x12

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Monarchking Veteran member

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OK I am smashing back vit C, and even had a couple scoops of Glutamine :D garlic and all the good stuff to hopefully suppress this flu.

Woke up feeling slightly worse but as the day has gone on I think I am getting better. I need to be I want a 145x8+ back squat tomorrow.

BB Row

under hand

70x10

90x10x8x7

Pull Ups

bwx10x10x10x8x6

Kneeling Pull downs

Kneeling on a foam roller, more upright and can active glutes. felt pretty good. Mad lat burn various grips

7x10-12

Reverse Fly-face pull Super set

3x12 one of them a drop set

Seated Alt DB curl

5x8-10

cable preacher

3x15

1 Arm cable preacher

3x12

BB curls

3x8 @30

Fucking around with different cable curl variations, pretty shit really.

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Monarchking Veteran member

Monarchking

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I've got a cold. But manageable.

Top squat set was not good. I am using a slightly bent bar, and when popping out of the whole the bar would roll a cm towards my neck, causing problems. So it was a grind and not the greatest of set. But after a few tweaks I managed to work out how to eliminate the rolling. Wrists were fucken sore after it too. and the 145x5 last set was much better, well it felt much better. I haven't seen video yet.

Back squat

112.5x3

127.5x3

145x8

120x10

120x10

130x5

145x5

Leg press

Last set was the builder :grin:

160x20

190x20

220x20

Leg Ex

5x12-15

Got a 152.5 top weight this month. And I want to get it right. If I can keep nice and straight get rid of this cold and bring some aggression to the bar I believe I can do it.

Time for a soak in epsom salt :shifty:

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Monarchking Veteran member

Monarchking

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sore throat, sore ear dry mouth, sneezing. blaaaa lol

Bench

95x11 is record, Ill blame the cold for not matching it.

75x3

85x3

95x8

95x8

95x6

80x10--3-4 paused

80x8

80x5--all paused

Flat DB Press

22x12

27x12

27x12

Seated BB Press

Not quite straight up and down, very very high incline

40x12

40x12

40x10

40x10

40x8

Skull Crusher

31x8

35x6

35x6

Need to have massive week next week. Next deload will probably have a few days off. Got to get a wisdom tooth cut out of my face. The jaw bone is covering half of it so that needs to be removed to get it out...ouch!

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maccaz Veteran member

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Need to have massive week next week. Next deload will probably have a few days off. Got to get a wisdom tooth cut out of my face. The jaw bone is covering half of it so that needs to be removed to get it out...ouch!

guts bro just had mine chopped out and sounds like it was in similar sorta state, surgeon reckoned no lifting/exercise especially heavy lifting for a week minimum, and going by how i feel right now i'd say hes right :(

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Monarchking Veteran member

Monarchking

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guts bro just had mine chopped out and sounds like it was in similar sorta state, surgeon reckoned no lifting/exercise especially heavy lifting for a week minimum, and going by how i feel right now i'd say hes right

Crap! Have you been back to the gym yet?

I am defiantly not looking forward to it anyway.

Pain having that cold man but doing a good job battling through it all! :nod:

When fresh you better toast that rep PR as promis :grin: ed!!

Promise

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^^ gayness, Im worried about loss of appetite n shit lol.

Still sick, couldn't train yesterday was just to run down, but ground it today. Also went for a walk up the river, dogs found and killed a possum lol...

Shit felt heavy and I got some mega boggys and nose was pissing out with blood during deadlifts couldn't speak yesterday throat was sooo sore, what was a blessing for some people LOL.

And funny shit last night, me n my mrs, two blokes and her chick friend were hanging out and she came out and said she had a root with her new boy friend..but she was like "Im just going to come out and say it, I fucked Monarchking last night" OPS WRONG NAME lol f*ck she went red. :oops: :oops: :oops:

Deadlift

175x6 record for this weight 182.5x6 rep record so thought about 6-8 would have been manageable. But no, and my nose exploded on first set what put me off.

135x3

155x3

175x5x5x5

Romanian Deadlift

70x10

90x10

110x10

135x9

ham curl--standing cable crunch super set

3x10

Didn't go overboard, its cold, Im sick so body under enough stress.

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Monarchking Veteran member

Monarchking

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Holy smoking ring gymnastics :shock:

Yesterday:

Standing Press

Shit

52x3

60x3

67.5x4

50x9

50x9

50x6

Seated BB Press

40x10 5 sets

Seated DB Press

20x8-12 5 sets

Tricep Pushdown

10x10

Today

Pull ups

Bodyweight, various grip width

10

16

8

8

6

5

Pull Downs

5x8-12

BB row

5 sets 60x10, 70x10, 80x12, 100x5, 60 x15

Face Pulls

5x12

Seated Hammer

20x6x6x6

BB Curl

40x5x5x6

Cable curl

5x12

I am getting fat. I mean, I am fat..lol

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Monarchking Veteran member

Monarchking

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Nice training. Fully agree man, those ring gymnasts have some impressive physiques :nod:

yea man, and incredible control of their bodies.

Watching the u56 mens lifting. Impressive, and looking at those quads, I might have to get good at the front squat lol

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