Monarchking

[rose]

Good stuff sir 8)

Bench - leg drive, shoulder retraction, all that stuff going on? I don't actually know how to bench myself, so I'm not sure I'm a good one to advise, but my problem is technique.

[Draft]

Wow bro, massive dead. Good shit. :clap:

Will have to try pull that next week but it looks like your ahead of me in most lifts a!

[Monarchking]

squat 130x4

Bench 100x1

Just have to squat 140 to achieve my goals(did 130x4 just now solid as), what I thought I would achiev at the end of the year, not 4months into it.

So new goals:

Squat 150

Deadlift 200

Bench 110

IM strugling alittle with a funny elbow, Its like a dead arm pain, i thrash it at work what doesnt help, Sort of noticed it in my benching today when doing around 75-80x5, the left side was almost lagging.

Anti-flam helkps at work quite a bit actuly, might have to get sum 4 the gym.

Peace.

Doing an offical weigh in tomorw. Think I was 75 last I checked, would like the pin to be over 76.

Can still fit the weights belt, but it get pretty tight some days lol

PEACE

[Monarchking]

Wow bro, massive dead. Good shit. :clap:

Will have to try pull that next week but it looks like your ahead of me in most lifts a!

Thanks.

Squat and DL just keep climbing.

[Monarchking]

Will have to try pull that next week but it looks like your ahead of me in most lifts a!

Let me know how you get on

[Monarchking]

2day

Squat

65x5

75x5

95x5

110x5

130x3(gutted felt so strong on Friday @ 4 gutted with the 3

Bench

60x5

65x5

70x5

80x5

90x4(PR) got an extra rep today ya.

Row

60x5

60x5

65x5

75x5

90x3(kew it was gana be a bit heavy but just went 4 it)

FDBB

wanted to see my strength at a DB press

30x6

35x4

35x4(30 felt like the right weight 35 abit much atm.)

Dam gammy elbow

[Monarchking]

/

[Monarchking]

just read this

http://www.bodybuilding.com/fun/mahler73.htm

[Monarchking]

Feeling pretty burnt 2day. Not sure why. work wasnt real hardcore, decent sleep, Bodys a bit stiff. Crappy elbows playing up.

Ill see how the week pans out but I think a deload would be wise soonish.

[Monarchking]

aghhh, woke up with an injury! spine, just under the neck, stiff, and sore. pretty gay. I can move but if i tilt my head downwards it gets a bit shitty with me sorta upper back area.

gutted. Ive had this kind of injury 4x now over 10years. 2 of them were when i didn't train at all. just wake up wih a shitty neck/back.

so plan of attack is, take it easy, for the rest of the week. might hit up some super light dumbel squats, leg ex, leg curl, push bike for the next cople of workouts and get a new pillow for the bed...

on a brighter note. I think im squating with to much of a narrow stance.

I was hookin up with sum bw squats 2day @ work and notinced if i spread ma legs a bit,..it takes less stress of fthe knees and more power through the arse end of me. so gota try it.

Peace

[Monarchking]

Squats

60x12

80x10

95x10

105x8

115x6

BB Lunges

55x20ish

45x20ish

35x20ish

Leg ext

3 sets ramping weight

x20

x20

x12

tryed sum leg curls but started cramping up so just fell over.

[teamfatboy]

Squats

60x12

80x10

95x10

105x8

115x6

Were those squats with the wider stance - any diff?

[Monarchking]

Squats

60x12

80x10

95x10

105x8

115x6

Were those squats with the wider stance - any diff?

A little wider. Hard to tell the difrence in power becasue of dif rep range/rest period etc. Wasnt super wide or anything, pointed the toes outa bit more.

[Monarchking]

Holy f*ck this HVT is fuckin kickin my arese. felt like shit but smashed it out. still weak as f*ck.

FBBP

75x8

75x8

75x6

80x4

IDBP

22x14

24x8

24x12

IFLY

3 sets10-14

CGBP

3sets 6-8, shit weight didnt record it lmao

Tri pushdown

3setsx10-12

50push ups

[Monarchking]

had a wee play round today:

DeadLift

bit of a warm up

60x10

70x10

80x10

90x10

110x10

------

Added 5 or so shrugs in after each set lmao just to be hardout.

125x8

135x8

140x6

BOR

60x10

60x11

60x10

70x9

DBRow

30x15

35x15

40x10

Seated cable

4 sets unknown weightx10-12

Gota watch my left rotor, been niggly for a while. don't wana f*ck it.

Havent done these exercises 4 a while.

Peace

[drizzt]

Nice volume on those deads mate :nod:

[Monarchking]

Nice volume on those deads mate :nod:

Ive neva realy done such a build up like that, But noticed gasp is doing it with his squaTS so thought it must be a good idea.

Tuesday 30 March

30 minute warm up/stretches

incl;

4 sets Side hip raises

3 sets 15 back extensions with 10kg weight.

thigh stretches and copius amounts of deep heat.

(Belt used at 120Kgs and wraps from 160kgs due to some niggles)

Squats

warm-up

10 x 60 kgs

12 x 60 kgs

10 x 100kgs

6 x 120 kgs

5 x 140kgs

3 x 160kgs

1 x 180kgs

working

8 x 180kgs

8 x 180kgs

15 x 140kgs.

So ima do that build up on my first big compound I do each training sesh.

[Monarchking]

[Monarchking]

So far 2day ive eated

4eggs

sum bacon

steak pie

4potatoes

about 700g mince

couple cups of pasta

2litre+ of milk

4-5bits o wholegrain bread

think thats it atm.

a post workout shake, post workout feed(imthikning pumkin, lamb chops, spuds, peas and a prebed milk skull n whey. to come.

Lol 3shits and alot of toilet breaks 2day

[Jigga]

So far 2day ive eated

4eggs

sum bacon

steak pie

4potatoes

about 700g mince

couple cups of pasta

2litre+ of milk

4-5bits o wholegrain bread

think thats it atm.

a post workout shake, post workout feed(imthikning pumkin, lamb chops, spuds, peas and a prebed milk skull n whey. to come.

Lol 3shits and alot of toilet breaks 2day

That is insane. You've eaten more than I would on 2 good days. Sure your not over eating with the amount of times your going to the toilet?

[Monarchking]

So far 2day ive eated

4eggs

sum bacon

steak pie

4potatoes

about 700g mince

couple cups of pasta

2litre+ of milk

4-5bits o wholegrain bread

think thats it atm.

a post workout shake, post workout feed(imthikning pumkin, lamb chops, spuds, peas and a prebed milk skull n whey. to come.

Lol 3shits and alot of toilet breaks 2day

That is insane. You've eaten more than I would on 2 good days. Sure your not over eating with the amount of times your going to the toilet?

If im over eating i don't realy care. Its basicly 1 big shit spaced out over 3 toilet bowel punishings.lmao. And 4odd litres of water wont just sit there.

Pasta on the boild for a pasta/tuna smashing post workout. Yuk, but yum.

[Monarchking]

An average workout 2day, sweeting like a bitch but had sorta a 15minuet break trying to teach my partner BBHack squats, what he just couldnt do!

Funi, but he couldnt control the weight with his quads and would just fall over, get half way down and instead of squating move his back and torso 4wd instead of squating down. Kinda frustrating bause its such a quad smashing exercise and I love it.

The advice i gave him was to try use that same movment in everyday life, sitting down n getin up of the couch etc, narrow stance, drive focus form.

Hes trained 6months and uses a natruly wide stace to squat so I think his quads not used to been worked so directly?

Lol funi tho watching him fall over with 30kg Barbell.

So here was my trining sesh

Squats

70x10

80x5

90x5

100x10

105x8

110x8

BB Hack squats

60x8

105x6

105x8

105x7

DB Lunge

20x8

20x8

Leg ex

3setsx15-20

played around with sum calf crap.

NOW FEED THOSE FUCKERS!

[Monarchking]

THURSDAY

~70p + ~200c + ~20f = ~1360cal

FRIDAY

~20p + ~50c + ~20f = ~460cal

----

~100p + ~100c + ~100f = ~1300cal

I work hard and train hard. Thers no way I could stay awake on this.

[Jigga]

THURSDAY

~70p + ~200c + ~20f = ~1360cal

FRIDAY

~20p + ~50c + ~20f = ~460cal

----

~100p + ~100c + ~100f = ~1300cal

I work hard and train hard. Thers no way I could stay awake on this.

Haha I'm a bad example. It's awesome you eat so much you will be making maximum gains :nod: power to ya.

[Monarchking]

Hada wee play again 2day

Flat Bench

50x10

60x10

75x2

------

80x8

80x7

82x3

70x7

Incline Bench

40x15

47x9

47x9

IFly

17x10x2

15x8

10x10

Tri Pushdown

4x12

Felt pretty shit realy, gammy left elbow/shoulder. Pretty stocked with the Flat bench tho. 3sets of 8@80 Im bangin 4!