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Monarchking. Garage Grunge.

Monarchking

By Monarchking
in Workout journals

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Monarchking Veteran member

Monarchking

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Joints hurt a bit training in this cold weather, garage style.

Lower lats and spinal erectors fell dam tight, trying to stretch them out.

If anyone can hook me up or send me in the right direction for some elbow sleeves that would be epic

Bench Press

75x5

85x5

97.5x10

85x10

85x10

85x8

80x9

80x9

Dips

bwx16

bwx13

bwx10

bwx12

bwx12

Incline DB Press

27x10x10x10

Seated DB Extension

Supersetted with push ups...these got heavy fast lol

32x12x8x6 roughly 7pushups lol

Happy enough with bench. Pretty close to a 100x10. Body not 100%...but hey who ever is? :lol:

I now my pics are never the greatest but my delt circumference has increased quite dramaticly as my bench has increased a lot over the last few months. Ill dig up the measurements but its 3+cm if i remember but dont quote me.

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Monarchking Veteran member

Monarchking

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If anyone can hook me up or send me in the right direction for some elbow sleeves that would be epic

These should do the trick. Any simple sleeve made from neoprene should do the trick, if you've got an old wetsuit lying around could just cut that up as well. Get yourself some knee and elbow sleeves :lol:

Oh yea nice...well I actually might look in some second hand shops this weekend for some neoprene and then get the sowing machine out... :D

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Monarchking Veteran member

Monarchking

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Had a poor workout today.

average-bad sleep and some overtime, I wasn't energised, although got through it quickly enough and was left in a pool of sweet.

TERRYBAD SLEEPS f*ck ME OFF HARD :banging:

Sumo Deadlift

135x5

157x5

177x5

SLDL

85x12x12x12x12x12

Ham curl-superset-Pull down

5x8-12

Kroc row

wasn't going to do these because my energy was so low but decied I was a pussy and should at least attempt some

60x12x8

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Monarchking Veteran member

Monarchking

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A crap sleep....Ended up on the otherside of the bedroom last night, freaked out because I thought there was a rat in my bed LOL was dreaming of rattle snakes and mice :shrug: fucekn weird shit lol. Woke up 3x....

Back Squat

122x3

140x3

160x6, belt/wraps

105x10

107x10

115x10

Romanian DL

50x20

90x10

110x10

130x10

Good morning

cant do these! mobility? retard

70x5x5

Ham Curl

4x6-12

Leg Press

180x10

210x10

240x10

270x10

Leg Ex

5x20

Struggled a bit, did over time at work and was a bit tired all day

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Monarchking Veteran member

Monarchking

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Fucken shit....Lol I am having real trouble sleeping and its fucking with me :banging:

bench

Disappointment after last weeks 97.5x10

80x3

92x3

102x6

80x10

80x10 last couple paused

80x10 last couple paused

80x8

80x8

Dips

bwx20

bwx10

bwx10

bwx10

Press ups

Just called it a day. 1.5/5 :(

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Monarchking Veteran member

Monarchking

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Sumo Deadlift.

Butchering the f*ck out of it, but its up and down lol previous rep PR at 190 was 2.

147x3

167x3

190x3

190x1

Kroc row

43x15

43x15

47x20

53x29

Lat pull Down

5x12ish

BB Shrug

60x20

80x20x20x20

Stopped drinking coffee in an attempt to sleep better. Had one yesterday at 5:30am and slept the best I have all week. So could be the problem

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Monarchking Veteran member

Monarchking

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165x5 (belt, wraps)

I am jelly :wink: :clap: :clap: :clap:

LOL its not easy! haha well I'm getting close to snapping in half lol. 170x?? in 4 weeks :)

Presses seem pretty good atm...must be the dips :?

Bench

80x5

97x3

110x5

80x10

80x10

80x10

90x8

90x8

90x6? think i did this set lol

Dips

bwx20x10x10

5x10x10

Incline BB

50x12

60x10x8

Incline Db

22x15x13x11

100 reps close grip bench @ 15kg

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  • 3 weeks later...
Monarchking Veteran member

Monarchking

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5/3/1 Result

Back Squat 150x2-->190x1

Bench Press 90x7-->110x5

Deadlift 180x1-->190x3

Press 70x1-->70x4?

Used wraps and belt with squats.

So I have finished up with this structure after hurting my back(nothing major), what isn't quite right yet. Pretty stoked with bench, I think just doing lots of bench and dips put extra mass on my delt/tri that helped. My goal was 200kg squat and I got pretty close but never attempted it but I am happy enough to call it there.

I took a week off and have trained a few times since then but no squats or deadlift but benched(and regret it today sore hips/back).

Going to write up a good plan for over the next few months with potentially a front squat focus and cut back some BF then start again! lol

Thanks for watching and peoples in put!

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  • 2 weeks later...
hjp Senior member

hjp

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5/3/1 Result

Back Squat 150x2-->190x1

Bench Press 90x7-->110x5

Deadlift 180x1-->190x3

Press 70x1-->70x4?

Used wraps and belt with squats.

That is some great progress MK!! Well done mate. Look forward to what you decide with the new plan

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Monarchking Veteran member

Monarchking

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That is some great progress MK!! Well done mate. Look forward to what you decide with the new plan

Thanks mate, always supportive.

I' going to drop some bf and work on a stronger core, Front Squat 3 plates and then rebuild the neglected areas, so focus now is just train harder, add some cardio and be a bit smarter nutrition wise.

Peaked at 90kg, down to 87 atm, thats a stripped morning weigh in.

Start pic:post-5579-14166825062208_thumb.jpg

not sure on how fat I am not to phased, will just work on trimming up a bit lol. NEK MIN u74?

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