Monarchking

[Monarchking]

Hello People

Feel free to browse through for training videos, meal pics, and ofcoarse progress pictures.

I will try to keep up with links to media on this page but wont get it all!

nothing updated here

Pics

Start pics, 01.10.08 57kg .

Back 74kg???

Back 78kg

Currnt state 82kg.01.06.10

Current Quads 27.7.10

Uneven Back 12.10.10

Full body 21.11.10

25.2.11 B4 Cut

Video

Deadlift180kg

55kg Dumbbell Row

Pullups

170kg Deadlift X 5

Progress Vid

90x5 Bench

Romanian Deadlifts

Age:2/4/85

Height: 5'5.5

Body fat:??healthy

Gym: home gym aka Oamaru Barbell Club :grin:

-------------------------------------------------------------------------

-------------------------------------------------------------------------

Hello.

Im 24 years, 167cm tall, 67kg at the best of times, acording to my $14 wharehouse scales(fluctuates slightly). Have been digging away in my garage for 1year.

I am starting a jurnal in the hope people can criticise, guide and coment on my training methds etc so I can make the best gains possibe. As the only person to critisise its hard to see the errors of your ways

I will post some pics withen the next day or two of my current state.

Ive been doing body splits for a while now. And am wondering if I need to mix it up a bit via upper/lower splits or somthing, lower volume more frequently.

I am currently hitting, Back, Chest/shoulders, Legs, Arms.

A typical working day diet will look like the bellow(days off work, holiday, fortnightly weekends will be a bit over the place)

-4:45=9weetbix, 30gwhey,-optional(bannana) EFA, Multi-vit.

-8:45=chicken breast, 1 cup rice/or steak(half rump or 2xportahouse, potaotes, mixed veg. cup+ of milk//or bakedbeans 5xeggs

-12:45=chicken breast, 1 cup rice/or steak(half rump or 2xportahouse, potaotes, mixed veg. cup+ of milk//or chop chop+vita weats

-Power nap-

-1:45=2cups of oats 30g whey. EFA if i remeber

-5:30=bannana+30whey,mayb some oats

-Train

-7:00-730=pwo, whey, creatine.

-8:00=chicken breast, or steak, mayb potaotes, mixed veg.

-b4 bed(9:00?)=skull as much milk b4 a brain freeze.

Also I usaly always wake up in the middle of the night for a piss so usaly skull milk. (aprox 1.5-2liters over a 24hour period.)

Current sups:

-multi-vit

-fish oil capsuals

-creatine monohydrate

-eatme whey

-superpump

As far as my training goes some days I feel fantastic, other times i think Im weak as shit. some example lifts:

Deadlift--130x5,

Bench--70x5,

squats--95x5

um

bbrows--55-60x8-10

bb hack squats--100x5

but more of that as the log progreses.

Goals:

-to get the scale pin comftably over 70kg, gain mass.

-add more pounds to my bench, squat and deadlifts and all lifts.

-recruit a spotter would like to do some forced reps

Um so i guess thats about it for an opining page.

Thanx. :clap:

[Luigi]

good luck in gaining LEAN MASS perhaps nick smith could help ?

[Monarchking]

good luck in gaining LEAN MASS perhaps nick smith could help ?

lmao, ive just been reading those posts.

edit, 'mass'

[rose]

:-s 67kg? Holy shit! Big gaps between 4:45 - 8:45 and 1:45 - 5:30. I'd be killing anything that moved if I had to wait that long to eat.

[Monarchking]

:-s 67kg? Holy shit! Big gaps between 4:45 - 8:45 and 1:45 - 5:30. I'd be killing anything that moved if I had to wait that long to eat.

i cant realy do much about it as im milking cows during those times. but in the afternoon 145-530 i sometimes sneak in some fresh milk around 4 or scoff a bannana. i do get realy hungry about 8am especily 4pm and can get quite moody :evil: . i drink 1.5litres of water during milkings. most days

um any way had the 24hour man flu 2days ago that realy fucked me up but got over it. still got the mad shits but hit the gym yesterday(shit workout) and just hit the gym just now.

Flat bench-hittin the chest

65x10

70x7(pr)

75x5

65x6

Incline flys-mad stretch leaving a gap at the top.

10x15

12.5x10

12.5x8

10x10

Pulovers-pausen at the botom

15x15

15x15

18x10

db military- trying a new tequinge from a vid i seen off youtube of sum oldscool body builder dude Larry Scott?? realy focusing the negative, keeping the pinky higher than the thumb and pushing elbows back. cos i find my traps seem to take 2 much. so working on form

15x10

15x10

12.5x drop set

12.5x drop set

Side raises

10x10

10xdrop set

10xdrop set

Was at the local gym(not working today) so tryed some cable side raises.

and finished off with some high rep Bradford press to realy pump up the shoulders.

[rose]

Can you not take something you prepared in advance? Bum about the man flu

[Monarchking]

Can you not take something you prepared in advance? Bum about the man flu

it would have to be smthing i can down fast. like i can sneak out of the shed for a minuet no problem but cant exactly hold up production becasue im out eating a leg of chicken. what do you think of a couple of musili bars home made stylke? cos i can eat something like that while working basicly.

i

[rose]

I'd just pack some meat and stuff it down. If you're not up to that, maybe make some sludge? Do you have a thermos or cooler bag or something? Good investment. You don't weigh much more than me. Not much at all, thus my initial surprise, and I'm a weeeee way off 167cm.

[Monarchking]

i was super under weight when i started, 57kg, not eating, alcaholic, and did cardio lol. What ill do is take a cooked chicken breasst and eat it over the corse of 2:30-530..think that willl work?

[rose]

Yep, try it. Definitely eat to fill those gaps. Meat is my first choice. Personally, I'm not a fan of chicken. Beef and lamb are my 'friends' :grin: Do you put any whey in your milk pre-bed?

[Monarchking]

Yep, try it. Definitely eat to fill those gaps. Meat is my first choice. Personally, I'm not a fan of chicken. Beef and lamb are my 'friends' :grin: Do you put any whey in your milk pre-bed?

no i havent put whey in my milk b4 bed. i should?

[rose]

I would 8) If you can stomach it, maybe try cottage cheese and whey. Longer lasting action (slower digestion). Or nut butter, milk and whey. I eat meat (seriously). If/when I leave my current job, they'll probably send me off with meat. They always see me eating it. Yippee that since they're conditioned to it they don't mention it anymore. But when new people start I have to induct them as they always comment on it. Meat is good :grin:

[Monarchking]

Squats-hittin the safty rack

70x10

80x5

90x5

70x10

BB Hack Squats-mad squeeze

80x8

90x5

100x5

SLDL-standing on a 45er

80x8

90x5

100x5

leg curl

3setsx5 unkown weight

n a few lunges up n down the club, light weight baby.

Missing that edge..

[Monarchking]

had a couple days off, 1 rest day and took yesterday of as was quite tired after playing cricket all day.

Smashed em by 180runs

Back into it today looking for some striong deadlifts..

[Monarchking]

Sup.

Been super busy. Working, training, cricket, but work been the major factor.

So I quit my job.

Well will be on monday. No more 3:15am alarms and 7pm training sesions!

Ima butcher but have taken a 2year break and been working on a dairy farm for the last 19months. Coins better and hours will be 6-3. and will get to eat every 2hours.

Any way, still been having some good training.

-Made pulovers a staple.

-Started 20rep squating.

-Traded my daily weet-bix intake to just more oats.

Hit up some personal recors yesterday:

Deadlifts 140x5

Also did some weighted wide grip pulups. just straped a 20 gota bout 4 on the last set first atempt with a 20.

So yea PR day yestdarday, felt fucken fantastic, should easly pull 160.

Peace

[steak]

For a quick fix...mix up a couple of scops of good protein powder with milk...sounds like you should be using full fat and add in some oats, wheatgerm, LSA mix...should be full of calories and all the bits ya need 8) takes about 10 seconds to scull back a litre 8)

[Draft]

Sup.

Couldn't train...work been the major factor.

So I quit my job

:clap:

No editing here...:nod: :shifty:

:pfft:

Nah, good stuff br0, massive fan of pullovers too. KUTGW

Deadlifts 140x5

Man, I have about 6 or 7 kgs on you and I can only head 130 for 5. good stuff man!

[rose]

So I quit my job.

Choice! That's exactly what I'd do 8) Heh, we had a wank stain team day at my work earlier this year, and all I was worried about was whether I'd be allowed to eat when I needed to :grin:

[bar-belle]

Well will be on monday. No more 3:15am alarms and 7pm training sesions!

Ima butcher but have taken a 2year break and been working on a dairy farm for the last 19months. Coins better and hours will be 6-3. and will get to eat every 2hours.

Better coin, better hours, able to eat more....sounds like a 8) plan.

[Monarchking]

Chest day, smashed a record.

Flat bench 80x4

tyvm.

[rose]

Well done sir 8)

[Monarchking]

-Squats

78x20

-DeadLifts

100x5

120x5

130x5

140x2

-Leg Ex

4 drop sets unknow weight

Usalay I would not do deadlifts, rather a Barbell hack squat then leg ext or SLDL and sum curls, but was rested yesterday and cricket 2mrw so will be rested, so felt right.

Legs where quite fried after squats buyt still felt stongish doing deads, started @ 70kgx20squats couple weeks ago or so. will be putting 80on the bar next time around. last few reps felt jellyish.

M1-2cups oats, 1bananna, whey,2eggs multi vit, efa

M2-roast potaotes, chicken peicesx4, milk

M3-2xportahouse steak, mashed spud, peas

M4-2cups oats, 1 bananna, whey, 2eggs efa

M5-preworkout shake

M6-Post workout shake, creatine

M7-havent decided yet, either chicken breast and rice or steak and potaotes.

M7-lotsa milk and whey

Might do a measurment sumtime soon becasue I seem to be putting some more pounds on. But dont wana be disapointed!

Usalay I would not do deadlifts, rather a Barbell hack squat then leg ext or SLDL and sum curls, but was rested yesterday and cricket 2mrw so will be rested, so felt right.

Also. Starting a new job soon. 2more days here, then a week off then into it. 6-3pm.

I have a vision of a barbell club. A place where dedicated athletes can lift as team members, not just go to the gym and pump Iron solo, but rather help each other, spotting, encouragment, big lifts, lotsa deadlifts, squats n benching. Fundimental strength building.

I move into town(curently in the county) and wil be setting up the double garage to encourage some freinds. I curentl;y have inspired a number of potential members. ONe is 3weeks into Riptoes starting strength, also I have borrowed about 70kg and a bench to a mate whos doing some bag work, bench, military press etc.

i hope to mayb make some Atlas stones and create a strongman/PL/bodybuilding envorment where a bunch of us can plug away at it in the gym, get strong, get results, and make gains unreacable by solo trainng down at the local.

Peace

[steak]

Nothing wrong with that vision 8)

[Monarchking]

M7-havent decided yet, either chicken breast and rice or steak and potaotes.

chicken breast red wine n garlic marinate, roast potatoes, n peas.

[Monarchking]

Pics taken 1.10.08

Just starting Startting Strength with a bunch of free weights, tyres and rocks

57kg