Monarchking

[Monarchking]

hada wee play around 2day

Subed in shrugs for Deadlifts, just to give the old spine a resto. Proli do this every few weeks now n then. wasnt sure what weight to use so had a play. tryed a rack pull as well.

Shrugs ---finding a weight. ROM limited @ 180

125x8

135x10

150x10

180x6

200x5(rackP)

Pull ups ---felt solid used a new breathing teqguine

8

8

7

BOR ----solid, controled pretty well

65x10x3

DBRow one of my fav exercises. took a vid form looked Ok, explosive

45x15

48x15

48x20

LatPDwn ---very upright, slow n controled

5sets@8-12

[Monarchking]

had smash

DBMP

20x15

22x14

26x7

26x6

20x14

BBRaise

4setsx10ish

cable side raisez

x4

RFly

2 drop sets

cable curls --like em, no pressure on the wrists n elbow

5sets

hammer culd3sets

[Monarchking]

Squats

105x8@3

90x15

BBLunges

32x20ish?(up n dwn the driveway)@3sets

SLDL

110x7@3

Leg ex

4setsx12

Hard

[Monarchking]

IDBP

30x10

30x9

30x9 ---good weight will keep

25x12

FBBP

65x8

65x9

65x7 ---seemed heavy as f*ck

60x9

IFLY

15x12x3

12x15 ---mega stretch, trying to get a mega squeez

SkullK

30x10x3

35x?? --- i was like wtf i cant lift that shit spot me plz

TriPushdwn

4x8-15 2dif weight ranges

Alittle laggy. felt shit on skulls and flat bench.

First time 30kg IDBP is in the book :grin: felt good give me more.

Starting Creatine Loading this weekend \:D/

[Monarchking]

I dont realy train guns, every now n then. Definatly need some structure on curl day :oops:

[Monarchking]

Kinda wana spew alittle right now....

DeadLift

60x10, 70x10, 80x5, 90x5, 100x5, 110x5, 120x2, 140x1

140x5

140x5

140x5

150x3

Pulups

9,7,5

LatPuldwn

5sets@2difrent weightsX9-12+7pulups

BBRow

67x12

70x10

70x8

DBRow

50x15

50x15

50x15

55x10

Felt pretty solid.

Proli the best fun u can have with your pants on.

[Monarchking]

Shoulder/guns

its pissin down with rain, and my logs in the garage.

I think I did:

DBMP

20x15, 25x10, 25x10, 25x? 20x10

Arnypress

4sets@10-12 reps, pretty light , 15kg

Cable side raises

4-5sets?15reps

Cable curl

4sets

Preacher

used a funny bar, like a hamercurl 3sets

DB curl

3sets

Wana grow the guns, but not a fan training em.

LEGS 2MRW f*ck YEA BUDDY![/

[Monarchking]

f*ck its wet. Oamaru is like cut off from the rest of the country by water.

f*ck lungin in the rain.

Went down to the local gym to f*ck sum shit up.

And thats what i did, fucked some serious shit up.

Squats -yummy in my pants

100x12

110x10

120x6

90x12

Leg pressdont have on of these at home so a new exercise, was nice, duno what the bar n shit weighs but added:

120x17

150x10

150x12

150x9

leg curls felt powerful and explosive

4sets@6ish reps.

leg ex

3-4sets?@12ish, pretty rooted by now not surein the weights.

I always hate the start of a leg workout, warming up etc. But fuk I love it 2nd set into squats its fucken crazy love for the iron.

Man i needa train calves but don't know where 2 put em. pluss with free weights its pretty shitty, but im starting to see that they need work!!

I wana leg press for my gym lol, they were fun. a bit dif than lunges

3rd day in loading creatin, about 20g so far for the day.

Diet 2day:

5:30:1lite milk, lasaguna topper, whey, creatine

8:00: baked potatoes, chicken breat, salad

10:15:baked potatoes, chicken breast, salad

12:30baked potatoes, chicken peices, salad, strugling here lol 1/2lite milk

2:00:creatine, whey, bananas

4:00ish:train like an animal

5:00ish, whey, creatine, bannanas

@ 6sumthingish, havin pasta/180g tuna

8ish will proli smash more tuna or finish off the roast chicken with a salad.

9:30 sleep time so finish of the milk and chuck sum whey in there id say.

Id realy like to get a better feed at 2:00, but im still working then so just gota sneak out for a banna/whey,. I fimnish at 2:45, train at 4. Eating at 2:45 makes me wana spew at training, so i just gota suplement that shit at around 2oclock.

I havent done an ofical weigh in 4 a while, but im definatly up atleast 4kg. I sorta putting off an offical weigh in becasue I know i was gaining a little 2fast i think. Lotsa milk, big macs, chicken, steak.

Im over 80kg now in the afternoon during training, so I would suspect about 78, striped in the morning.

PEACE YO

LEGS FTW, CAN I GET A f*ck YEA!

ps, i have a food baby. any name Ideas?

[Monarchking]

Eats 2day:

200g pasta?

720g tuna

3cups vege, coli, broc, carrot

100g chicken

bunch of cashew nuts

bacon n egg pie

2 30ishgram servings of whey

1 litre milk.

6grams fish oil

15g creatine

multi-vit

[Monarchking]

No major jump in workload this week but an overalll feeling of been a bit stronger throughout the sesh

IDBP

30x12

30x9

30x9

25x10

FBBB

65x11

65x9

65x7

60x9

Ifly

15x12

17x9

15x9

12x12

SkullK

30x12x2

30x9

30x6

Tri push dwn

2weights 4 sets x10-14

[Monarchking]

Chests fried 2day, legs alittle bit sore, time to smash some back...been pretty low on carbs 2day , bannanas n potaotes making them up. Finished work early so plenty of post post post workout meals 2 come.

Its very cold in the gym 2day.

Dead lift

140x5

145x4 :cry:

150x7 straps

140x4

Pups

9

7

7

---

5

Lat PDwn

5sets9-11 reps

(getin the hang of it)

BBRow

70x8x2

70x10

DB row

55x12

55x10x3

[Monarchking]

any thoughts?

[Monarchking]

[Jigga]

chuck your pic in the food section you might win the prize. db rows look alright, your bigger than i thought you were :nod:

[Monarchking]

chuck your pic in the food section you might win the prize. :

is there a compitition thread? i cant find it..?

your bigger than i thought you were :nod

Ill weigh myself 2mrw morning, havent done a weigh in for a couple months.

id say around 78-79.

[Monarchking]

shoulder/bi

starting to enjoy working em. think i found my shoulder workout.

doing 3 compounds, and side raises. mad burn.

getin stronger workin the bis, after just a few weeks, gota stop neglecting them...finaly found some structure. so just calves need to be done:) and ill be a complete machine

DBMP

22x15

28x9

28x7

22x14

22x12

arnyPress

20x10x9x7

SBBMP

35x9x9x9x7

cable & seated db side raises

6sets

cable curl--getin stronger

4setsx7-15

preaceher--lookn 4 a weeight

30x5@5sets 30x10

[Jigga]

chuck your pic in the food section you might win the prize. :

is there a compitition thread? i cant find it..?

your bigger than i thought you were :nod

Ill weigh myself 2mrw morning, havent done a weigh in for a couple months.

id say around 78-79.

Chuck the pic in here viewtopic.php?f=12&t=8329&start=40 and have a read of the competition thread viewtopic.php?f=2&t=8931.

Yeah I just read your intro post where you were quite small but you have put on a fair bit of weight since then it looks like :clap:

[Monarchking]

Yeah I just read your intro post where you were quite small but you have put on a fair bit of weight since then it looks like

23kilo total gain

13 kilo gain since the begining of the jurnal

[Monarchking]

Hit the local gym 2day, first time up there $10 a sesh, pretty good set up, got told off for making a bang, made some WTF good weights tho.

Squat

100x20--wtf? :pfft:

120x5

120x5

120x5

thought about a 5th set, but was getin a bit noisey, didnt wana disturb the gym rats in their stubies, weight lifting gloves, over on the preacher station.....but seriosly, I wouldnt be wearing those stubbies.....

Leg press

140x15

160x12

160x10

No idea if u count the foot thingy u put the weights on. didnt like the Polaris system, was a little crouched up

did 4 sets of Lying leg curls @ around 6reps and Leg extentins 4 sets around 10-12 reps

So a overall good feeling after that. pretty happy with the squats. i think I can safly scrap 100kg off a working set now and got straight into 110s at least.

Small neagative tho. My right part of lower back was playing up a bit, and also right hamstring. not sure why, also get a small pain in the same side around my hip when I re-reack the weight. Sumthing Ill have to watch.

Also, cleaning my diet up a but. Scraping the Big macs and pies, and drinking less milk.

PEACE

\:D/

[Gasp]

Small neagative tho. My right part of lower back was playing up a bit, and also right hamstring. not sure why, also get a small pain in the same side around my hip when I re-reack the weight. Sumthing Ill have to watch.

Good progress. Good to do high rep stuff every few weeks which will help you break through stale patches.

Do at least two-three sets of back extensions before every workout and side hip raises.

Seriously I was taught this in 1991 by a WWF wrestler I trained with for a short time back in my younger days. Those exercises, particularly the back extensions allows a good stretch and alignment before kick-off. It was the best advice I ever got and I got used to doing them before every work-out.

If you are limited for equipment substitute back extensions for light high rep stiff-legged deadlifts.

[Monarchking]

Small neagative tho. My right part of lower back was playing up a bit, and also right hamstring. not sure why, also get a small pain in the same side around my hip when I re-reack the weight. Sumthing Ill have to watch.

Good progress. Good to do high rep stuff every few weeks which will help you break through stale patches.

Do at least two-three sets of back extensions before every workout and side hip raises.

Seriously I was taught this in 1991 by a WWF wrestler I trained with for a short time back in my younger days. Those exercises, particularly the back extensions allows a good stretch and alignment before kick-off. It was the best advice I ever got and I got used to doing them before every work-out.

If you are limited for equipment substitute back extensions for light high rep stiff-legged deadlifts.

thanks. i will definalty do this

[Monarchking]

shit workout, elbows playing up, and Ive got a cold. ditched the skulcrushers 4 2day. pumped up, but left the gym abit gutted.

idbp

30x9

30x9

30x7

25x13

fbp

70x7

70x6

70x6

70x5

ifly

17x9-15@4sets

pushups

tricep pushdowns

4sets same weight

[Monarchking]

Any idea on body fat%? 20,22,25,5?lol I think I went a bit hard on the Big macs and milk over the last 8months

[AgentOrange]

23 % my guess

[Jigga]

Looking like a tank bro, f*ck you have come a long way - inspirational.