Monarchking

[Monarchking]

chest is not going well. So am going to fucked destoy it in 10 min. Obviously Im training it incorectly because Im seeing shitty results. You dont need to see the pics, just beleive me lmao :^o

So will post chest workout and could do with some feed back.

hit 69kg and dont look like any of its on the chest ~!

[rose]

Awesome gargre idea!!! 8) Good luck with the new job too. Post ya chest train :nod: Definitely packed on some muscle in back, well done man. And your eats are looking great too. Fark! Keep up the good work! :salute:

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

:shock: Falsh :grin:

[Monarchking]

Thanx rose, always suportive!

I just realised, I dont think Ive ever done a Dip!! ANd i beleive they are a staple chest builder?? I might have to get some steal and get ma mate to jummy sumthing up.

FBBBP

8

4

3

14

IDBP

10

9

6

IFLY

11

10

FLATFLY

17

14

Pups

100

[rose]

Yes, definitely do some dips! Dips are awesome chest ripping things :grin: Do you also do other BB and DB press variants, or just those you've noted?

[Monarchking]

um DB pulovers. flat db press. should proli hit up some decline stuff.

[rose]

Maybe try more bench variations (not in one go though) and focus on two main exes more than you are at the moment, in today's case FBBBP and IDBP. Some food for thought from other journals (I left the tricep stuff off Jono and Steak's)...

Incline bench press 2x60x10, 80x8, 100x8, 120x6, 140x6

Bench press 60x10, 100x8, 140x12 120x10

Chest press 40x10, 60x10, 80x8, 60x10

Incline chest press 40x10, 80x10, 110x10

Cable crossovers 5 sets

incl db - 30 x 5 / 30 x 4 / 30 x 4

flat db - 24 x 6 / 24 x 6 / 24 x 6

dips - 8 / 6 / 6 / 6 / 6

Incline barbell warm ups at 65kg and 75kg

10x95kg / 7x95 / 5x105 / 4x105 / 4x105 / 4x105 / 6x95 / 12x85 / 12x75 / 20x65

Incline DB Flyes

10x20kgDBs / 10x25 / 9x27.5 / 10x27.5

- Reuben Simanu - Bench Press Workshop

- Training vids on EliteFTS (Dave Tait, Jim Wendler)

- Articles on EliteFTS

[rose]

You could also try reading Pman's e-book :grin:

http://www.ampedtraining.com/maximum-muscle/

(I haven't read it myself, which is probably why I don't have bulging pecs... :pfft: )

[Dr Squat]

Monarch, awesome log. You seem to be making great progress and you are enthusiastic! Great to see Rose giving you great advice. She knows her stuff! :nod:

You are about my height. When I started I was around 60 kg. A little bit younger than you but not a lot. I am now around 105 kg.

Learning to eat consistently is the hardest part. Have a look at Steaks log and see how often the dude eats. While the quantity is too much for you, he is ultra organised and has meals prepared so that he never misses. That is the key. A good mate of mine says "never miss a meal, never miss a workout". You have to learn to eat so small steps. I started by just adding a protein shake and a can of creamed rice 3 times per day. This made a huge difference.

I know you are disappointed with your chest development. I suggest you try and keep things fairly simple. I would aim for 3 main exercises on chest and possibly add a 4th if you feel good. Stick to compound pressing movements.

My chest and bench used to be terrible. I started training with a bodybuilder and the first thing he did was teach me how to press with my chest and not my shoulders. Not easy to explain but essentially it's about the stretch at the bottom and getting a full range of motion.

I suggest you stick to movements like incline barbell, flat barbell, flat DB and incline DB. If you have access to pressing machines, these can be good to finish with. A good workout maybe:

Incline BB- 4-6 sets of 6-10 reps

Flat DB- 4 sets of 8-10 reps

Flat BB- 2-3 sets of 10-15 reps.

This will fry your chest.

Another thought. Why not give a powerlifting comp a go? My best gains have come when I have been training for a bench comp.

Hope this helps bro. Keep going.

[rose]

She knows her stuff!

Proof you're turning senile! Not even squats can save you now :pfft:

[rose]

Monarch, have you worked out whether this is enough food for growth, i.e. how many calories you need to eat, roughly?

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

[Monarchking]

thanks Dr. Squat and Rose for your input.

Monarch, have you worked out whether this is enough food for growth, i.e. how many calories you need to eat, roughly?

Ive recored a a few days of eating in the past and made some rough caculations. Im not sure if they were corect but kept the same formula so each day was caculated simalar. It was around 3500calaries from carbs n protien.

Ive just stared a new job what I think will alow me to eat more regular.

In the past since I startet training. I would go into a meal quite hungry. Whitch meant that it had been 3+ hours sometimes 4.5hours between meals.

Now I am guaranteed food every 2hours.

My plan so far is to have Breakfast(whey/2.5cupsoats) and 2 servings of meat and a bunch or carbs by 12:30. 2day(first on the job) i had a bout akg of potatoe?? and 2chicken breasts n sum veg by 12:30(3 cracks at it). next food stop was 2:30 where I had can of tuna. then not to long after had 2cups of oats n whey, then trained, then post workout. Pork chops on atm should do 2chops with a little pototatoe and salad. folowed by a milk n whey b4 bed. once everything sorted I plan 2 have 2serves of meat after training.(semi late training cos of power nap)

Ill have to sorta settle into the new system, should only take a week or so so I should have a better meal plan within the next couple days to post up. But the plans to eat more, more regular than the past.

So exciting stuff.

I didnt read the last couple posts b4 training 2day but here Chest was:

(didnt feel that strong 2day)

Worked to failure--actuly got stuck under bar(not cool) priceing power cages.

FLAT BBBENCH

x14

x6

x7

x5

x4

x6

IDB PRESS-push up super set

x9

x7

x6

x5

4xsets tricep pushdowns

Good pump, fatigued.

You are about my height. When I started I was around 60 kg. A little bit younger than you but not a lot. I am now around 105 kg

Fantastic!

[Monarchking]

Sup, a quick update on my chest training.

Improved by 100%!

Im now doing 3 pushing movments @ 4odd sets with a stretch like a fly at the end.

AND I HAVE 2 TRAINING PARTNERS NOW!!!!!

Whats fucken great, 2days chest training was the best ive had in months. looking back through my log i have failed on this day but now its a huge turn around.

Last sesh was:

FBBB@3

IBBP@4

FDBP@4

FFLY@4

This sesh was

FDBP@4

IBBP@4

FBBP@4

FFLY@3

So volume has increased and alot more pressing! And with spotters Im realy getting some forced reps

Peace

[rose]

Improved by 100%!

8) 8) 8)

How's the new job going?

[Monarchking]

Improved by 100%!

8) 8) 8)

How's the new job going?

Pretty good aye, finished at 1pm 2day so got so much more time up my sleave, had a nana nap and all 2day!

[Monarchking]

Started working arms directly 2day and will each week.

close grip bench @4x8-10

skullcrusher @ 4 sets8-12

rope pushdowns @3x10-15

reverse grip bi curl 3@10-15

db curl 3x6-10

21sx2

Any good?

[Gym rat]

21's those hard but lots of fun plus you get a wicked mean pump as well.That is good what you are doing for arms

[rose]

Any good?

If it were me, I'd tack triceps on to a workout involving compound exes, e.g. if you do 2 different triceps exes after your chest train, that should fry them. Same with biceps. Better results IMO. But remember I'm a girl so I don't know anything :grin:

[Monarchking]

Any good?

If it were me, I'd tack triceps on to a workout involving compound exes, e.g. if you do 2 different triceps exes after your chest train, that should fry them. Same with biceps. Better results IMO. But remember I'm a girl so I don't know anything :grin:

i have tryed this. i find that say back-bi day. i would train back hard and have no time for bis. same with chest. hit it hard then hit say a cgbp and a skulcrusher but push out shitty weights an not feel satisfied. so on a day of them own I can add an xtra 15-20kg to the cgb or 5-10 to the skull crsuher and imo stimulat more..IMO but i duno. its just if i have a day on their own i know i am hiting them. cose inthe past the plan has to hit a secondary mucle eg tris with chest. but ill hit the chest then be like "outa gas, done my workout f*ck the tris" attitude. so an arms day should eliminate any way of me neglecting the arms..make sence?> to be honest getting a few carbs in from Steinghy Pures...mate bought a house so had 2 have a couple quiets...Merry Xmas

train shoulders 2day

Seated BBMP x4sets

Arnold P@ 3

DB side raise@3-4?

cable side raise@3odd

front dbrasies

BB shrugs@3Peace :evil:

[Monarchking]

4sets

incline barbell press

flat dumbel press

flat barbel press

incline fly

definatly hitting the chest better. but on the barbell still feel im driving with the shoulders abit to much on the last couple reps. :oops:

[Monarchking]

Back

wide grip chins/pulls

12

+5kg@8

+5kg@8

+5kg@8

Deadlift

110x8

120x6

130x2(lost grip)

130x8

153x3(PR)

BOver bb rowz

70x6

70x6

60x8

50x10-inverted row supaset

Seated cable rows

unknownweight x12

x12

x12

x12

Think that was it, had 55kg dumbell loaded up for a db row but looked at it and was like "f*ck it" next time...

good pump, wanted to add dbrows but am happy with PRs.

[rose]

Nice work on the wg pulls and DL PR 8)

[Monarchking]

bench press

90x1

couple dudes turned up so we tryed hittin sum 1rm.

pretty stoked PR after 2 Steinlagrs. Also hit arms pretty hard 2day @ 11am.

Confident on tripple figure bench in 2010 \:D/

[Monarchking]

jumped on the scales this morning. 74kg.

2more days of holiday. Will be good to get back into the routine food wise. These last two weeks have been pretty messy, fastfood and beer been the demon. Trainings been hardout tho.

Deadlift 130x10 ithink the only PR i can think of atm.

Seated Military press has been going well, 45@8. an exercise thats been mising from my training.

I plan doing new mesurments in April.

peace

happy holiday

[rose]

Good stuff mate

[Monarchking]

3pm curently 5eggs 2banana, 2 chicken breast, pork(small chicken breast size portion, 2 tomatoes, 3/4loaf of bread, 2litre milk about to have a preworkout mix. Im missing 4cups of oats&1 serve of whey atm cos run outa whey. gana cook up a massive tuna bake after training. wil get a post workout shake, post workout meal and a pre bed feed. hury up whey need ma oat/whey/egg fix in the morning

sore legss 2day

Squats

100x5

100x5

100x5

BB Lunges

50x12

50x12

50x5(stoped uper back cramp holding bar)

6 sets leg ext.

10-18reps