Monarchking

[bob26]

21%?? what is your actual body weight? geeze i can't believe that is actually you in those first pics... you have gone from looking like a little kid to a beast. :clap:

awesome stuff man.

[Draft]

Awesome stuff MK. What's your bodyweight at now?

[steak]

getting a good solid base now bro 8)

[Monarchking]

Awesome stuff MK. What's your bodyweight at now?

21%?? what is your actual body weight? geeze i can't believe that is actually you in those first pics... you have gone from looking like a little kid to a beast. :clap:

awesome stuff man.

um 82kg, mid day weigh in @ 5'5. So still a midget but definatly growing up.

[Monarchking]

getting a good solid base now bro 8)

gettin sumthing to work with now.

[rimma]

Looking solid as, tank is the first word that comes to my mind too, inspirational bro

[Monarchking]

funi wee day today.

No idea why, but a realy bad sleep, but didnt feel that slack today at work, energy prety sustained. Lotsa pasta and oats tho, coulda kept me going.

Felt like I droped a bit during 2days workout, then again Im coming off bit of a flu. Elbow seems ok 2day.

I think Ill be switching up some of my wrokouts allitle next rotation, been at the same for a few weeks now, had a wee play around today with a couple new exercises.

Workin the night shift again this friday to help out, so will be looking up some new ideas for training 2night and getting a good sleep in 2mrw morn!

gota size 22 chicken defrosted, proli wack thatt in the slow cooker over night, easy peasy.

Not so much structure 2day but had a play witha new exercise.

SO

Deadlifts(raised by 4inches)

the idea of this was to limit my rom and try rep out 180(180curent DL PR) But it didnt happen. lol

160x4

170x4

180x1

180x0

165x3

145x11

Pull ups

+5kg @6

+5kg @5

+5kg @5

LatPldwn--not a big fan

5sets 8-10 reps @ 2 dif weight ranges

BOR

72x8@3

Straight Arm Lat Pull Down --never done these

5sets, about 10 reps. felt goodish.

[bob26]

what was your initial body weight in those first pics?

[Monarchking]

what was your initial body weight in those first pics?

57kg in the first Pic. 01.10.08,

mayb 65 in the second, not sure in the 3rd.

[Monarchking]

ah, 2days rest inc. Backs actuly quite fried today. Still no real pain inthe lats, mainly traps, lowerback,mid back littlebit top lats, abs are screaming at me too 8)

[Jigga]

ah, 2days rest inc. Backs actuly quite fried today. Still no real pain inthe lats, mainly traps, lowerback,mid back littlebit top lats, abs are screaming at me too 8)

Lats are probably your biggest lagging bodypart bro. Get in to the wide grip pullups.

[Monarchking]

Hada crack 2day. Solid hour

Warmup

Flat bbench

80x1

90x1

95x1

DBMP

22x15

25x10

27x6

27x6

27x6

ArnyPress-will move to 3rd exercise, higher reps

20x9

20x7

20x8

Standing BBMP

35x10

37x8x7x8

Cableside raise

3x12-15

Chins

8 8 8

Cable curl

3sets

hamercurl

17x10 20x10 22x8

[Monarchking]

Well, been queens birthday and all, basicly getting paid to train

Average sesh, its raining/flooding again, can't do lunges, driveways flooded, and no gyms open for a leg press sesh. So kept it simple.

My curent squat PR is 130x4 @ 1 set. Not feeling the strongest today, but wacked 130 on over 3sets to get a feel for it.

warm up:

light sldl, squats, lunges, sorta a flung a dumbel round like a kettle ball, got the body warm.

Squats might have got 5reps@130 if I pulled fingure, but as I said not one of my 'Holy cow f*ck im feeling strong days'

65x5

75x5

85x5

95x5

105x5

125x1

------

130x2 -belt & sum homemade gammy knee wraps

130x3

130x3

100x8

SLDL

80x10

100x5

120x5

120x5

120x5

Leg curls

3sets 7reps

Honestly felt like I got hit by a buss. a bit flat. :doh:

Would like 130x5@3sets at least. It will hapen

[Monarchking]

Holy hamstring! feeling em a bit today, quads fine, due to quite low volume.

Cleaning up the diet a bit, ditching the saturated fats and keeping it clean.

Apart from saturday mornings where I got to McDs and hit it hard.

Will take some more pics and get on the scale around august to see if any change. Looking to hit some good PRs in the gym within the next few months.

Heading down tho south island PL champs this saturday HOPFULY! Been alot of flooding and stuff recently, but should make it down.

2day curently:

5:45-estimated 1-1.5cups of oats, protien shake

8:00------over these 3 meals, shepeds pie(homemade ofcorse) 450grams

10:15-----beef-4ishlarge potatoes, garden salad and a bunch of yams.

12:30-----^^^^

3:00-protien shake, penut butter on wholegran toast x3

6:00-chicken keiv, green beans

8:15ish Pre bed: proli milk/whey.

[Ronin]

Dude, what's the story with the PLing on Saturday, with regard to ticket prices and availability? I heard somewhere that it's at Olympic Gym out in Mossie, but don't know any more than that.

[Monarchking]

Dude, what's the story with the PLing on Saturday, with regard to ticket prices and availability? I heard somewhere that it's at Olympic Gym out in Mossie, but don't know any more than that.

thats all I know too. Im hoping if I turn up I can watch.

[Ronin]

Lol, so if there's another dude standing outside with me wondering why we can't get in, I'll assume it's you :pfft:

[Monarchking]

IDBP

30x12---do I need to drop weight here?

30x8

30x6

25x12

FDBP

27x10

27x10

27x9

25x10

IFLY

17x11

17x11

17x9

15x12

SkulKrusher

30x12

35x10

40x6

40x6-to heavy

Tri Push dwn

4sets same weight 9-13

dont laugh, trying to spread it..Back 2mrw, will get 1 when all pumped up.

[Lazarus]

Looking good Monarchking, making great progress, keep training hard and eating like a horse!

[Monarchking]

Looking good Monarchking, making great progress, keep training hard and eating like a horse!

ty :grin: , this will push me an xtra rep now n then.

[Monarchking]

hamstrings, chest, tris all fried.

subed in a shrug for the deadlift today. not realy sure where to sacrafise form for more weight or lighter and squeze. dont do them often so had a play.

felt pretty solid throughout, bbrow especily.

BB Shrug

60x20

80x20

100x10

120x10

120x12

120x12

150x10

160x6

pul ups(wide grip as always)

+5x6

+5x6

+15x4

bwx10

BOR

75x10

77x9

80x8

82x7

DBRow

55x16

55x10

55x12

Lat pulldwn

5sets 7-13 reps

Ive only soreta tryed to bust a pose in the last week or so. but here goes:

[drizzt]

Nice size going on there mate, good work 8)

[Monarchking]

Off to the South Island Powerlifting Champs, and will try get a train at the olympic gym. :grin:

charging camera baterys now...

[Monarchking]

Eats have been bad the last 2 days. Friday took a sick day and did f*ck all, Saturday been on the road.

DBMP

22x14

25x9

27x5

27x6

27x7

Standing BBMP

37x12

42x10

45x9

47x7

50x4

cable UURow

3sets

Seated side raise

3sets

cable curl

4sets

Hammer curl

20x8x8x9x8

[Monarchking]

pretty sure this is J warren??? let me know if im wrong. SI/National record, wat a fucken machine!