Monarchking. Garage Grunge.

[Monarchking]

Nice catch :clap:

Good looking dog as well!!!!!

Had one fillet for lunch yesterday and DAM! it was good! So much flavour.

Back Squat

Felt pretty good, just a little leaning forward as I got tired but not to bad, Legs felt strong but again just that slight coming forward. Left hip flexor been gay, tight and sore.

115x3

135x3

147.5x7

135x3x3x3x3x3

Leg Press

Weight a little conservative but will increase and on deload go for a solid

10x10 PR. Dont have a weight in mind yet.

10x10 @ 200kg

Leg Ex

5x20

Have terrybad sleeps. Eliminating caffeine completely. Only woke up once last night @ 1.45am so that was good. After one coffee at 8am.

[Phedder]

Have terrybad sleeps.

Clearly :pfft:

I'm seriously jealous of that fish, been far too long since I've had anything fresh.

[Monarchking]

Have terrybad sleeps.

Clearly :pfft:

I'm seriously jealous of that fish, been far too long since I've had anything fresh.

dude it was actually dam good! just a little brown sugar and butter n mint as

got to get me lots more this season :nod:

[Monarchking]

I am a day behind this week in training. I was way to fucked on Monday to train, rest was much more appropriate. But thats cool. Beat my bench record by 1 today, i set 7 a month or so ago. :grin:

Bench

77x3

87x3

100x8

Incline DB

22x15

27x10x10x10

Flat DB

27x10x10x10

Close Grip Bench

10x10 (8-10) @ 60kg

Mrs smoked a 5x5 back squat @ 67.5kg. Solid reps. week 4?.

Training felt ok. I am going to try a wider stance deadlift to try and keep a more lumber back. And to lots of painful forced stretching to try free up my hips a bit.

[Monarchking]

CYCLE 9 WEEK 2

Back Squat

Bench Press

[Monarchking]

Decided to give sumo a go, need to do some reading to get some tips. Its not hardcore wide, feet are at the rings. keeps my body much more upright.

Did a nice stretch n foam roll before I started.

Sumo Deadlift

140x3

160x3

180x3 (b)

150x2

150x2

160x2

170x2

180x2

Ham curl

3x10

2x6--SLDL SS 60x10

Cable Crunch

2x20

3x8

[Monarchking]

Need to get serious about my posterior chain. Deadlift has made improvments with 182x6 my current record. But I need waaay more..

Today felt ok although 70x3 is my record. got stuck, and probably going to recalculate next cycle.

Overhead Press

55x3

62.5x3

70x2

Seated BB Press

45x12

50x10x10x10x9

DB Press

22x10

25x10x10x10x10

Seated DB side raise

6x10-15

[Monarchking]

Pull Ups

bwx10

5x5

10x5

15x5

bwx10x7x7x6

Pull downs

3x10

3x4-9

Kroc Rows

45x25

50x15

Behind the neck pull down

5x10

Then 10 sets for Biceps :shifty:

Then went and claimed a feed :pfft:

[Ninja]

Nice chin up strength

Also jellous of your lunch

[Monarchking]

Nice chin up strength

Also jellous of your lunch

it could be a lot better. anything after 10reps feels a grind lol and 15kg was pretty tough :oops: Ill keep at it consistently and see where it takes me :grin:

Goal this year is to get huge gains off trout lol.

[bang_bang]

^ :pfft: if you want to get big eating trout try fishing in the hydro canals, the fat content in those fish is unreal. I caught a 28.5 pound rainbow there in April and a 20 pound brown a couple of weeks back. Got it smoked and vacuum packed by a butcher, damn I'm struggling to get through it

[Monarchking]

^ :pfft: if you want to get big eating trout try fishing in the hydro canals, the fat content in those fish is unreal. I caught a 28.5 pound rainbow there in April and a 20 pound brown a couple of weeks back. Got it smoked and vacuum packed by a butcher, damn I'm struggling to get through it

Yea there some big fat fucks in those canals! 28lb is massive! My mate fishes there and always reports huge catches! I haven't spent much time there though.

But definitely should head up for a nose.

At 28lb, did it put up a good fight or fat and lazy?

will need to upsize my gear :pfft:

[Monarchking]

Don't like training Squats by mysellf. I do find the ques me and my TP use very useful, and by myself I forget to do shit lol. But did a single just to get a PB. :shifty:

Went for a belt only PB and got it(190x1 wrapped current). Coming foward on last 2 reps on the 5RM. Left hip is real sore and tight, not happy.

Back Squat

115x5

140x3 (belt from here)

155x5

135x3

160x1

172.5x1 (a bit ugly)

Leg Press

10x10 @ 210kg

Leg ex

3x20

3x12

[Monarchking]

Did bicep curls on sunday upto 20reps, and my guns are sore, but my elbows are fucked

bench didn't feel good. Had 2 great weeks before hand but my top set just felt heavy as f*ck and I wasn't in as much control as I would have liked. But still set 3 PBs. Lol always on a shit day :roll:

Flat Bench

77x5

92x3

105x5

110x1 (Paused)

120x1 (elbow wrap)

Incline DB Press

30x12x12x12

30x8x8

Flat DB Bench

30x8x8x9

High Incline fly

15x15x12x12

Wanted more but my elbow hates me.

[Monarchking]

Bit of a bounce it looks. Can only improve from here. Last single I did would have been a 107.5 butt off bench grinder.

[bang_bang]

^ :pfft: if you want to get big eating trout try fishing in the hydro canals, the fat content in those fish is unreal. I caught a 28.5 pound rainbow there in April and a 20 pound brown a couple of weeks back. Got it smoked and vacuum packed by a butcher, damn I'm struggling to get through it

Yea there some big fat fucks in those canals! 28lb is massive! My mate fishes there and always reports huge catches! I haven't spent much time there though.

But definitely should head up for a nose.

At 28lb, did it put up a good fight or fat and lazy?

will need to upsize my gear :pfft:

Yeah it's a reliable place to catch a decent salmon or trout. Nah I had the 28 pounder in within about 2 mins, wasn't letting that f*cker get away the 20 pounder took ages to get in though cos I was using my little trout set up at the time. Btw our strength is remarkably similar, I dead and squat pretty much exactly what you do and I happened to bench 120 for the 1st time today as well lol. What's your weight and height?

[Monarchking]

Height is 167cm and weight is around 90kg. What is the highest its ever been and I am fat.

Not very strong, but making improvements!

[Monarchking]

Grats on your bench :clap:

[Monarchking]

Another trout last night :grin:

Um counting calories now, well trial it. have got way to sloppy with my intake and bf is high :roll: start 3200 tommorow and see if that is enough or need to increase to get about to what I would usually in a day

Used a sick day today :shifty:

Deadlift

wide stance

140x5

170x3

190x2

Rack Pull

Bar just bellow knee

160x5

185x5

200x5

225x0- fail

BB Shrug

90x20x20x20

SLDL

90x10x10x10x10x10

Not to bad. Using a wider stance is good. Doing lots of stretches and IT foam rolls to get that mobilty back.

[Monarchking]

Standing press is ugly, but the bar is moving, just...

Solo train...

Standing Press

55x5

65x3

72.5x2

Seated BB Press

Seat is just on a slight incline. Have gotten a lot better at this over the last couple months

60x6x6x6x6

60x4

Seated DB Press

23x9

23x7--Bradford Press Super set 20x8

23x7--Bradford Press Super set 20x8

Seated Side raise--Bradford Press Super set

8x15---20x10

8x10---20xfuck all

Rope Push downs

5x20-10

Overhead Rope Ex

5x10

brb...gone fishin :phear:

[Monarchking]

Meal #2. Small Sea run trout...fresh as f*ck

[Phedder]

Thanks to all your pictures I bought some fresh hoki last night...It's just not the same :cry:

[Monarchking]

Thanks to all your pictures I bought some fresh hoki last night...It's just not the same :cry:

haha nice man. If I ever start catching to many I can't eat, Ill drive down and hook you up

I had some hoki a couple weeks back and made like fish bake with coconut and spices...wasn't to bad

coconut curry bake

went fishing tonight but no luck. Soon there will be more fishable waters because the season restrictions will be lifted....good cardio though

[Monarchking]

88.7kg Stripped this morning.

Hack raise calf raise

8x20

super setted with

Pull ups

bwx10x10x10

20x2x2

bwx12x6x8

Pull downs

5x8-10

2x15

Behind the neck Pull down

3x15

BB Row

70x12x12x10

Reverse Fly

5x12

10 sets for biceps

Shit back session....

[bang_bang]

In on fishing journal lol. My mate and I have been down to the rakaia mouth twice in the last week after work and just dead drifted those berkley softbaits using braid, the sea runners love them. we caught quite a few up to 7 pounds and we even caught 2 decent flounders and a rainbow! 50m from the ocean :shock: