Monarchking

[Monarchking]

I wana die. got 4days rest incoming this weekend and Im fucken keen 4 it.

Flat as f*ck today, bad eats last couple of days and Im paying for it.

Feeling that my squat form is pretty shit, I get nice n deep but feel like im pushing 4wrd to much on the way up......is there a hip drive of some sort i needa sort out? might lower the weight and get a couple of vids and post up to try get some tips. I pussied out in my 3rd set cos felt like to much presure on back, on the last set tryed thrusting hips into it more..will get on youtube and have a looksky later on.

Squat

warm ups

120x1

120x5

125x5

125x3(pussy/shit form?)

100x10

SLDL

80x10

100x5

120x5

120x5

120x5

BB walking lunges

30x20ish

30x20ish

30x20ixh

Leg ex

18

15

13

Pure death

I may need to add direct back strength work? EG Heavy as good mornings?

[Monarchking]

stiff arese end today, may need more time with quads tho.

eats so far:

5am-3pm

2x protien shake

1cup oats

3 chicken breast

cup of corn/beans

700g yams?(a good couple handfuls anyeway)

1 litre milk

got chest/tri 2mrw, then back. then bonning beef on night shift thursday/friday so not training then heading to the brook saturday for the Abs thrashing against wales, rest sunday, back into shoulder/guns monday.

so a good solid 4days to gorge my face and rest.

peace :grin:

[Gasp]

Trainings still looking good and youve obviously raised the bar on targets/goals. If you can get through your "bad" workouts ok then the good one`s should really kick in.

[Monarchking]

cheers Gasp

IDBP geting much better at this weight.

30x12

30x10

30x6

27x11

FDBP

30x6

27x11

27x8

27x8

IFLY

17x11

20x10

20x8

17x9

SKrusher-dam hard

30x9x11x8x8

TriPushDwn

same weight

9-12

Felt pretty good, happy with the pressing, not so much tri work.

Slightly modified the gym so can do dips now, tryed doing some after the flys but was like wtf they are hard, not sure where to put them to get maximin benifit.

Peace

[Monarchking]

Preperation is key 4 sure yo! 8)

[Monarchking]

Back

Plan: well for the last since ever Ive been lifing weights, Deadlift has always been my no1 exercise, that or pulups. So f*ck it im mixing it up and moving Deadlifts down the order and pushing bbrow/pulups ahead of it. Why not? Worth a try, proli do 4sets 6-10ish after bborws and pulups.

2day:

Deadlifts-definatly got a sticky point mid way,

140x8

150x5

160x4 :x

150x6

140x8

Fried

PU

+5x5

bwx8

bwx7

BOR

75x8

77x8

80x5-disapointment

80x6

LatPdwn

5sets

Straight arm PDwn

x5

bit gutted no outstanding lifts here 2day :evil:

[Monarchking]

Primary Goal

Eat nice and clean for 3months(and 4ever) but re access situation.

So basicly just eat hard, but just meat and vegtables. whey/oats as other.

And only drink milk pre-bed.

Take waste measurment and pics 1st September and mayb cut that shit up.

I dont want to be a feather weight, but aslo dont want an overhanging belly. :doh:

lifting goals

Squat 120x10

BOR 100x5

[Monarchking]

Mixing it up a bit, wana give chest more volume and start hitting the calves.

Did a decline bench for the first time 2day, felt pretty crazy.

Had 4days off, but Saturday/sunday wernt good recovery days. Had a few beers on saturday so wasnt best diet for those 2days.

hadent been pissed for 4months(my Bday) so isnt an issue, jsut once now n a blue moon. Went to the Brook n wathced the Test. Jsut feel guilty drinkning and eating pies. and the hangover is shit, even tho i didnt drinkn f*ck all. So a little flat, but got more voulme on the...

Chest

IDBP-droping this 4 IBBP next week.

30x12

30x8

30x7

27x10

FDBP

27x10x7x10x8

Decline BBP(unsure wat weight to use, never done b4

60x12

70x5

65x7

Ifly

3sets

Flat fly

3 sets

My new fly tequinige is realy good.

[Monarchking]

Mixing it up a bit, wana give chest more volume and start hitting the calves.

Did a decline bench for the first time 2day, felt pretty crazy.

Had 4days off, but Saturday/sunday wernt good recovery days. Had a few beers on saturday so wasnt best diet for those 2days.

hadent been pissed for 4months(my Bday) so isnt an issue, jsut once now n a blue moon. Went to the Brook n wathced the Test. Jsut feel guilty drinkning and eating pies. and the hangover is shit, even tho i didnt drinkn f*ck all. So a little flat, but got more voulme on the...

Chest

IDBP-droping this 4 IBBP next week.

30x12

30x8

30x7

27x10

FDBP

27x10x7x10x8

Decline BBP(unsure wat weight to use, never done b4

60x12

70x5

65x7

Ifly

3sets

Flat fly

3 sets

My new fly tequinige is realy good.

[morattigirl]

And only drink milk pre-bed.

Why only drink milk before bed?? I always have hot milk before I go to bed too but only coz I think it helps me sleep.... is it beneficial tho??

[Jigga]

And only drink milk pre-bed.

Why only drink milk before bed?? I always have hot milk before I go to bed too but only coz I think it helps me sleep.... is it beneficial tho??

Casein (protein in milk) is slow digesting. I prefer a big dinner before bed but each to their own.

[Monarchking]

And only drink milk pre-bed.

Why only drink milk before bed?? I always have hot milk before I go to bed too but only coz I think it helps me sleep.... is it beneficial tho??

Casein (protein in milk) is slow digesting. I prefer a big dinner before bed but each to their own.

for me its usaly a big feed, then an hour later whey+milk b4 bed.

And only drink milk pre-bed.

I say this because I was drinking 2-3litres a day and got to fat, so my milk intake is genraly kept to just b4 bed.

[Monarchking]

Finaly did it. Started traing the calves, I never trained them because my attitude was 'f*ck it, calves wont make me squat more' lol but the are realy soft and look pretty funky with my MASSIVE WHEELS...jk, but its looking a bit silly and I hate to fail at things. I am gutted but not to worried, never to late to start somthing good.

Shoulder/calves

DBMP

25x10

27x7

27x7

27x6

25x7

Standing BBMP

40x9

42x7

45x7---going down to the chest first 3sets

45x7---just to chin last 2 :?

50x4

Upright cable row

3sets

Cable side raise

3sets

Standing BB calve raise

O barx5sets

Seated calve rasie

4sets, jimmyed up a dodgy setup with some wood and bench and some weights, not perfect but got quite a good contration, so musta been working. :shock:

so far:

2cups oats

3chicken breasts

lotsa potatoes n kumra

wheyx3

proli cook up some lamb tonight I think and some mash spud, mayb some peas. Just trying to keep it real....

Peace

[Monarchking]

Blaaaas...6 hours sleep and no power from 6:00yesterday till just now. Had to cook my daily food at work this morning. lmao.

Calves are talking to me, saying Hello! Shoulders are never sore, just a little tired. Might try some heavy cheat raises to blast som Doms in there mayb.... Any way had a crack on the

Back

BOR-goal is to rep 100 with good form.

75x10

80x9

85x6

90x5-heavy

80x8

PUps

bwx8x8x7

Rack pullsraised by 2 45s. a decent hand span under the knee.

100x10

120x8

145x11

155x7

170x2

Lat Pdwn

5setsx8-14

Seated cable--yum

4setsx14x8x8x8

Just under an hour, about 56minuets haha.

[Monarchking]

yoyo.

Energys been great all day. powered by steak and potaotes, still had a power nap @ 2:30 for ten minuets. Calves are all cramped up and screaming at me, motivated more than ever to fucken destroy them next time round...

Had a crack at...

Armz

CGBP--will be looking for 80 here

70x8

72x8

75x6

70x8

Dips--new to me

x10x10x8

Pushdwn

x12x8x7

1arm tri ex-mixture of standing and lying

4setsx9-15

DBcurl--mad contraction!-new

4x15x8-15

Cable curls

3setsx10-12

Hamerculs

20x10x10x10

Cnat w8 for legs 2mrw, then wake up on Saturday and full on my face. Gana give the quads more volume for ultimate mucle destruction.

[morattigirl]

yoyo.

Calves are all cramped up and screaming at me, motivatEed more than ever to fucken destroy them next time round...

Hehe good on ya! Can't forget about those calves...

Us girls like to look at calves on guys too :nod: I'm lucky I get to look at a fucken hot pair everyday aye TonganTerror :wink:

[TonganTerror]

Bulls turning these calves into bulls :nod: :nod: :nod:

[Monarchking]

Ah shucks :oops: ...Bulls baby Bulls turning these calves into bulls :nod: :nod: :nod:

:shock: :shock: :shock: :shock: :shock: :shock: :shock:

[Monarchking]

Calfies still talking bull shit. Abit disapointed in the tris, I like when they are talking, but not that sore at all realy.

Hada crack

Wheels

:twisted: :twisted: :twisted: :twisted: :twisted:

Squats--narrow stance

110x10

120x7-belt n shit, went pussy, bangin 4 x10

120x4 :doh:

100x10

BB Hack sqauts--crazy burn

80x10

85x10

95x8

100x6

Leg ex

x16x12x12x20

Leg curl--wanted a sldl, but holy energy plz

3sets

Good shot of the body fat there :oops:

[Monarchking]

next friday will post a squad video of the wider stance n see what that looks like. Im not that happy with the above video.

Anyway, made up some eats.

Roast Veg:

Yams, Kumara, Pumpkin

Tuna Patties:

tuna

corn

potatoe

onion

pasley

salt n pepper

thinks that was it, oh

seasime seeds

bita soy sauce

Salsa salad

Tomatoe

capsicium

garlic

red onion

um, parsley

basil

viniger

Cant w8 for 2mrw

Going to hit up a few higher reps.

[Monarchking]

Sup. 2many 5-8reps in the log. so lightnin the load and busting out higher reps.

Chest

IBBP-didnt realy like it

65x8

60x12

60x12

60x8

60x9

DDBP

27x12x10x11x9

IDBP

25x9

22x10x8

FFLY

2setsx1incline

Blew that out of the way pretty quickly. pretty fried actuly.

[Monarchking]

I want bigger quads.

Hada crack @

BACK

BBROW

80x10

80x9

80x8

75x10

75x10

Pull ups

+5x7

bwx9x8

-------

bwx7

Lat PDwn

5sets9-13

Dead Lift(raised 4incehs)

120x20

140x12

140x10

Seated cable row

4sets

last couple sets of SCR jumped up in weight and put a bit more effort into it.

Needa cycle in a DB row.

Keen 8)

[Monarchking]

gota do more pull ups n less fucken latgay downs!

Fucken frustrated, cant get that mean lat spread cos

a) don't know how

b) lats are 2 tiny

c) im to fat.

:shock:

DBMP

22x14x12x11x11

Standing BBMP

40x9x10x10

35x15

Seated side raide

3x12

Lying rear raise

3x12-15

Standing Calvey raise

x5

Seated calveysx4

[Monarchking]

so basicly 2mrw Ima get some acurate measuments and take my body weight.

Also hitting up some higher reps. Seems shoulders are going no where, medial delts anyway, may lats are average, and quads needa be smashed harder, and calves are fucken useles. So basicly everything shit and gana give it more volume to get some stimulation pumping.

Ate a sausage McMuffen last Saturday :naughty: and switching potatoes with Kumra and yams. Basicly live off potaotes but found that they high gi so replace with yams and Kumra. So apart from Saturdays McMuffin, everythings been clean as a mother f*cker, whats an improvment from a few weeks ago.

Reading up here:

http://www.bodybuilding.com/fun/5-exerc ... lcome=true

Might give it a crack!

[Monarchking]

So. Wasup? Trained Arms the other day, but thats another story.

Legs today.

Having a few issues I needed to address

1) Squats. Last week tryed a narrow stance, but just looks dangerous and doesnt feel all that great, leaning fwd, straining on the back, knees going way 4wd.

So went light this week, higher reps and focused on my stance a little wider, toes a little more pointed out. Training partner said I was getting deeper, knees wernt looking dodgy and for me personly it felt better.

Didnt get a vid but was definatly alot better form.

2)Volume. Looking for more reps per sets to a) blast platues b)stimulate more huge f*ck me off legs.

Ive gota cold Worst year ever, Ive hada cold 3x! wtf? last couple years I woulda hada cold mayb once a year, but fuckn hell 3 times allready this year. Not happy. But meh, squat it out and harden up ::

Squats

80x20

90x12

100x10

80x20

BB Lunges

40x12

42x12

45x12

BB Hack SquatsNow these get the burn going and make me cry

80x12

85x10

90x11

Leg Ex

4setsx12-17

Tryed Blasting it out fast, but still took an hour. was sweating quite hard at once stage.

Yum eatme.

Peace