Monarchking

[Monarchking]

top of the table clash today....and half the team did a piss trip down to Dunedin for katchafire gig, stayed over night and on thier way back up as i type....will be interesting to see what state they are in @ game time, dont worry, Ill step up...

GAME TIME

David Tua, known better for his boxing prowess, has a 2 year goal to compete in a bodybuilding contest!

[Jigga]

I want to lose some body fat, but haven't come up with a plan yet.

lookin solid mate, you have some a long way

[Monarchking]

lookin solid mate, you have some a long way

thanks, easy parts over, now gota dig hard and keep trying to push more weight!

[Monarchking]

Man I cant squat at all anymore. My form has gone out the window, I'm leaning 4wrd etc. I watched a video of 120x5 I did a few months ago and It looked solid, they went up easy, and I was getting deep, dropping into the hole and no leaning fwrd, but with my back injury its all down hill. No progression.

doing 115 today, cant get as deep, sore back, leaning fwrd and nearly clipped the weight in the back of my head. Ive done 115@10 . My back was hurting with 70kilo warm ups.

And every time i look, my legs look smaller by the day!!!

i cant seem to fix my back. tryed lots of deferent stances, no good.

Comparing videos of past squatting, it almost looks like im all seased up now and have no ROM and just fail at life.

[Monarchking]

[Monarchking]

Another rip snorter of a training sesh, 40minuets:

Wide pulups

15x10(PR)

15x8

15x8

bwx12

------

bwx7

bwx7

bwx7

------(throught workout)

BB Rows--havent done these since 14.9.10 been on Dbs

70x8

70x8

75x8

80x5

(sweeting hard)

Lat Pull Downs

x7

x7

x7

Deadlifts

110x8

155x5

170x3

Death.

Keeping my training sesh 45minuets, and is working a treat.

And my diets pretty solid, no junk.

Noticing abit more vascularaty and even alittle more cut, think Im dropping, just very slowly.

PEACE. :shock: :shock:

[Jigga]

Ronnie styles

[Monarchking]

Ronnie styles

Im a fan.

[Monarchking]

f*ck im sore as f*ck 2day.

3:30 Protein shake

5:30 3eggs,4whites, 2 wholegrain toast, 4peices chicken bacon

8:30 3small eye fillet steaks, potatoes, salad.

10:15 chicken breast, potaotes, salad.

12:30 chicken breast, salad

2:20 protein shake.

4:30-(POST shake n bananas)

5:30-

8:00-

??:??-

plan here:

meal 2 was: oats and protein shake with fruit. Replacing that with eggs etc, just to drop a shake with real food.

also will drop the carbs(usually potatoes or kumra out of meal 4) and have protein and lots of greens.

[mike27]

those walking lunges...

looks like your leaning forward a bit too much. may i suggest keeping your chest up while doing them too

and when u step out.... slowly go down (3-4second count) then power up and step again :grin:

mmmm legs day! go hard

[Monarchking]

those walking lunges...

slowly go down (3-4second count) then power up and step again :grin:

mmmm legs day! go hard

thanks for the suggestion, Ill try remember that next week when Ill add another 10kilo

[Monarchking]

those walking lunges...

looks like your leaning forward a bit too much. may i suggest keeping your chest up while doing them too

and when u step out.... slowly go down (3-4second count) then power up and step again :grin:

mmmm legs day! go hard

i dont see any problem with them,, would be to easy if I dropped the weight and did the 4second thing

[Monarchking]

will work on technique and post vid up next monday

[Monarchking]

[Monarchking]

You don't win no silver, you only lose the gold

[Monarchking]

do you think there is potential?

gota keep pushing them weight. Fucken gutted with the pic, 80kg 5'5. dont look big, just skinny fat haha.

Need to squat a lot more weight.

Need to pull a lot more weight

Need to press a lot more weight

and most importantly..

Need to CURL a lot more weight

[Monarchking]

mixing it up. still a bad back, so not going to work through the pain, pretty stupid really. you know I wana be lifting for years to come, no point working through an injury, best to work around it.

bb hack squat

65x10

65x10

75x10

85x10

95x10

105x10

115x8(pussy)

BB Walking lunge

40x18(so 36 total steps)

40x18

40x15(pussy)

Leg Ex

x40

x25

x25

SLDL

60x10

105x5

115x5

Leg curl x5

My training partner got 120x3 Back squat, he looked solid as a rock too. :clap:

[Monarchking]

Went for some shoulder/calves 2day

on the BB Military my previous best was 60x3. didnt get that 2day, but will work on it

went

warm up sets

30x10x3

50x5

50x5

57x3

57x3

65x0 :oops:

60x0 :oops:

Been mainly using dumbells in the 10-12 rep range, and the barbell maybe 2-3rd exercise in. Need to build some better power through there, never been that good at the lift.

My training partner did 65x1, good on him, he beat me!!! but for sum reason hes pretty solid in shoulder movements.

Also did some Up right cable rows, side raises and rear delt raises.

Word

[groovy]

60x3 BB Milatary is pretty good bro.

Did you happen to try the Mat under heels with squatting?

For me anyway, even standing on the mat with heels on it and bending backwards, relieved the back pain.

It seems strange to me aye.

Also i havent been to physio yet. I have recently moved to Melbourne and need to figure out if i can get free physio like in NZ.

And i need to find someone over here who can correct my form. But a lot of ppl in gym, hardly squat to parallel and the PT's told me my squat form is good and that i dont need to go that low. :shock: :shock:

Which is not much of a help

[Monarchking]

Did you happen to try the Mat under heels with squatting?

Hi, not yet.

I want to give squats a rest for a few weeks, try and loosen up my hamstring and glutes abit, b4 I get back under the bar.

Ive been trying to squat, but am left limping after a couple of reps so I think Im just not going to do them for a while and hopfuly my body can heal.

But I will defiantly elevate my heels on the first squat back.

this injury has just been going on for to long. look after yours!

Also i havent been to physio yet. I have recently moved to Melbourne and need to figure out if i can get free physio like in NZ

GL, ive been seeing on every now n then, $10 a sesh, not to bad.

[drizzt]

Just dropped in and saw the pic above bro, looking big, quads are looking beasty, keep it up :clap:

[Monarchking]

Rest day, was late to work today, was enjoying my sleep way to much!

cricket training 2night, usaly takes about an hour n halfs sometimes 2 hours gana be hot, Ill be drinking my extend, keeping the fluids high.

[Monarchking]

wide grip Pull ups

17.5 x9

15x9

15x9

bwx11x7x7x7

BB Row

70x8

75x8

80x7

90x4

Lat PDwn

7

7

8

Deadlift

125x5

160x5

160x5

45minuets

Think I am pulling back to far in my deadlift lock out and putting uneccasary stress on my lower back. leaning back to far.

Will come up with a que for my training partner so he can correct me when doing the exercise, just to get it right. Not sure how long Ive been doing it for, but hes just piped up now about it. Mayb this is the cause of the back injury.

Will defiantly try not to lock out so far back, try and think upper back squeeze to eliminate the weight been forced on the lower part of the spine.

Cose when I lift, In my head Im like,yum, lig ht weight lets get it back there!

Fail.

[Monarchking]

pretty bad at pressing, hate it. took a little longer than 45 2day. fucken hot, trying to focus on a wider grip and chest more as bar is lowered onto chest. (PR 90x5 flat)

Decline BB

70x15

80x7

80x7

80x7

70x10

Flat BB

60x10

62x10?

65x8?

70x6

Incline BB

50x8

50x8

50x7

Push Down

10x10x10x10ish

1Arm DB Ex

3x12

[Monarchking]

Non-comp cricket match this weekend. A scheduled bye, but managed in a friendly with a lower grade team.

Recently promoted to opening batsman, I'll be shitting myself moving from no. 7 to no.1 But would proli be best for the team as it will suit my play style better. Thats if a golden, royal duck isn't in order.

In remembrance of the miners, we will harness the black arm bands, a nation in mourning. :cry:

Should be a good day, blue sky all round, hopfuly a half century and a 5 wicket bag :shock: