Monarchking

[Monarchking]

BB Hack

65x15

85x10

110x8

120x5

135x2

125x5

125x8

115x10

105x12

85x15

BB Lunge

40x10x10-started cramping in the shoulders so moved on.

Leg Curl

3x7-12

21degrees, no air conditioning in this gym...! f*ck it was hot, slowly cooling down, driniking a shake, watching the Ashes.

[Monarchking]

BB calf raise

8x30-12

Seated calf raise

5x10-12

BB Press

37x15

40x10

40x10

50x5

57x2

50x5

42x8

40x10

37x10

37x10

R Fly

4x12

[Monarchking]

no training today. scheduled back day but smashed my foot at cricket last night and limping around like an old man.

[Monarchking]

my dog just ate 2 of the neighbours sheep :doh: :cry: :doh: :cry: :cry: :cry: :doh: :shock: :shock: :shock:

[Monarchking]

so I did some pressing yesterday. foots all good for todays game.

Flat Barbell Bench

70x12

77x8

77x7

82x5

90x2

97x1

80x5

77x7

72x7

60x10

Dips

8,6,7,7,6

Skull Krusher

3x10

[Ronin]

my dog just ate 2 of the neighbours sheep :doh: :cry: :doh: :cry: :cry: :cry: :doh: :shock: :shock: :shock:

I hope he shared the leftovers with ya, that's valuable protein wasted otherwise

[Monarchking]

my dog just ate 2 of the neighbours sheep :doh: :cry: :doh: :cry: :cry: :cry: :doh: :shock: :shock: :shock:

I hope he shared the leftovers with ya, that's valuable protein wasted otherwise

the owner was such a good c*nt about it. He gave me the sheep n was like "just wip the back legs off n back straps they will be fine" Im like OMG OMG IM so sorry ill pay u back, let me know if u need any help on your farm etc, hes like na' dont worry about it" im like :shock: :shock: hes like " i know how it feels I had a boxer that killed 12 sheep one night. I had to shoot the dog and replace the stock."

Ill be replacing the stock and buy him a nice big bot of whisky, for been a good c*nt about it.

[Monarchking]

With all this lunge hating, I thought Id take the plunge.

BB Walking Lunge

30x15

35x12

55x10

80x5

90x2

80x5

70x8

60x10

50x12

50x15

Lying Leg curl

5x6-10

With lying leg curls now I'm elevating the bench, and getting a much better contraction in the hamstring.

Back was sore after cricket. We bowled them out for 93. I made my opening debut made 24* (not out) and took 2/17. Abit expensive with the ball but took two wickets, as a spinner, some days you get slogged others not so much. My strike rate with the ball is 1.6 so, usually pick up wickets, 39last year, 9 so far this year(played 4 games)

Looking to get back into the squat rack next month. I can squat body weight now without the back join jamming, so thats improvement.

[Monarchking]

Standing BB Military Press

35x15

37x12

40x10

52x5

60x1

52x6

42x9

40x8

37x12

35x10

4x12 reverse fly

3sets of bbcurls and 5sets of cable curls

[Monarchking]

Failed workout.

Was flat as f*ck, and having trouble with left elbow again, now power. I have to steer clear of free weight bicep exercises because they seem to always cause my elbow to flair. So wrote up on the white board n ma gym so I fucken remember, hate training guns anyway.

Had 5cans last night too, and thats bad! lol yes 5 and I feel like shit.

But on a positive note, I got a V grip for my pulldowns and seated cable rows, did some pulldowns with it and felt fucken good in the lats, so pretty excited about that.

Was putting air in my tyres today and holy f*ck, my inner thy cramped up hard!! not a nice feeling. A sick dead leg cramp inner thy. This also didnt help my deadlifts.

I wanted to hit 10 sets and get some good volume, but was a pussy as sesh. Oh well cant win them all!

Deadlift

100x15

100x10

120x8

150x5

Rack pull

180x5x5x5

160x7

V grip pulldown

5x10

Will go easy tomorrow on the pressing, and elbow should be fine by Monday. But my job doesn't help with tendinitis.

Rant over

[Monarchking]

[Monarchking]

did some bench, dips and pushdowns today.

I think Its time for a deload, Ive missed a few lifts recently, and lost intensity this week.

Im also going to go through my log and see what ive done when Ive hit major PRS.

Also setting some goals for 2011.

[Monarchking]

Having a week off to unwind, a few niggles, elbow, hamstring n glutes are pretty tight, missed a couple of lifts so taking a week off to deload and get fresh for the holidays coming up, and some new PRs.

Will probably do some light reading on nutrition and training and have a good stretch, and finally order a foam roller and have a good play around on that.

After this week off, I think Ill be back to some squats, I think the rest has worked well, but I have a real tight almost bruised feeling in my right glute, just below my back, could be the cause, might try roll that shit out.

peace

[Monarchking]

[Monarchking]

found a great artical about pelvic tilt. this is definatly my injury, Anterior Pelvic tilt

http://www.t-nation.com/free_online_art ... ce_couples

[Monarchking]

Here is a pic of my training partner doing a squat, 110kilo.

[soundsgood]

Good depth on that squat!

Those plates look extremely thick aye! You'd be struggling to for another plate on the bar lol

[Monarchking]

Good depth on that squat!

Those plates look extremely thick aye! You'd be struggling to for another plate on the bar lol

Hes doing bloody well with the squat.

we have a couple of 20kilo steel plates, and another 2x12kg steal plates that are pretty thin, so could get more weight on.

Behind the camera (deadlifting area)is some Olympic gear, will have to bust that out when our squat gets up in numbers

[OnlyHuman]

Good depth on that squat!

+ 1 :nod:

[Monarchking]

Trained wheels on Monday. Im going to focus more on glutes/hams n try strngthing them.

My back is FINALLY alot better. No jamming!!! So the slow introduction of squats back into my routine, and caution with form on deadlifts(think this is cause)

So I gave box squats ago for the first time, just ramped upto 120x5. Nothing to stressfull. Felt good. Followed by 3x10 BB Walking Lunges, Also did 3 sets of cable pull throughs(first time doing them) and 3 sets of lying leg curls.

Also will introduce some core work later on in the week on deadlift day.

In hope that the stronger these mucles are the less likely my back will get sore.

Todays delts/calves or delts/guns....

[Monarchking]

delts/guns yesterday

today hit the back.

My lower back is feeling realy good, but keeping an eye on technique and not pushing it to hard yet with deads/racks.

Ive got this big f*ck me off chain(ill get a pic) and incorporated that in with my pull ups. No idea what it was previously used for, mayb an ancor from a ship of some sort. Unsure of the weight but is fucken heavy(will weigh)

Pull ups-wide grip palms away

17.5x6

chainx8

chainx8

15x8

chainx8

Bent over row-felt like shit, reps to low

70x10

80x6

90x6

100x4 -rest pause

Pull down-V grip

4x10

rack Pull

100x12x12

140x10

160x6

think that was it. really tried to keep tight with the racks and keep myself upright and glutes tight and core solid and roll shoulders.

45minuets, pretty solid.

Looking 4wrd to the new year. I have some goals in mind. Keep you posted.

Thanks for reading

Merry Christmas!

Christmas chest/tri training 2mrw ")

[Monarchking]

last year I had lifting goals, 100bench 130squat 180deadlift. nailed them early in the year then lacked goals, injured myself and hit a few ruts.

Im not setting any numbers in stone yet. I want to first do a cut. Ill put the first 3months aside for this(never done so learning exp)is this enough?

But I want to get some serious calve size. I only started training them last year mid way through, and not consistently.

So calffy mass and quad mass is going to be huge. Also chest. gana hit that harder and difrently than I have, better form etc. Back width, and get some rear delts popping, and hit guns consistency too

Reworking to a wider grip bench, think this is going to help. and wider stance back squat

hopefully I dont have to lose to much poundage to drop a couple of bf%. But Id be stoked with 110bench, 145squat, 190dead(but want 200, but small steps)

glutes/hams need strengthend.

So bassicly get stronger and leaner and more fucken massive!!!

think thats a rough run down on whats been floating around in my head anyway.

[drizzt]

Hey bro, I've got anterior pelvic tilt too, and ended up with a pretty bad lower back injury earlier in the year from squatting.

Apparently it was because all of the surrounding muscles weren't doing their job, and I had weak stabilizing core muscles so a lot of strain was left for the lower back to pick up. My advice to ward off injury, would be to learn to engage (not just target/strengthen with isolation) the surrounding muscles - hammies, glutes, hips, and the stabilizers in your core (think prone holds, single-leg floor raises, balance work etc). Work on flexibility and mobility, and also overall strengthening of the core, and you'll hopefully be sweet. The Agile 8 is a good one for hip flexibility, and for guys like us with Anterior Pelvic Tilt :nod:

Agile 8 link here. Flex/mobility is something I try to do whenever I get a chance :nod:

Merry christmas bro.

[Monarchking]

^^ thanks man!!

Physio decided it was my core also. Ive been mentaly trying to engage my glutes in all activites, at work etc.

Backs been fine last couple of weeks. But hasnt been put under to much stress.

On another note:

Had a fucken epic cardio session 2day.

1 man, 1 shark. 1km of NZ coast line, an incoming tide and a southerly to boot. Unfortunatly the shark won in the end, but all and all it was a serious work out!!!

[Monarchking]

Back is feeling good.

Chest and tris fucken DOMS from yesterday.

Box Squat

110x5

110x5

120x5

120x5

130x3-core started to cave

Sumo Deadlift-these broke my TP.

100x5x5

125x5

135x5

150x5

150x5

Cable Pull Trough

3x10

Hamstring curl

3x8

Starting a new split next year I think. what do u readers think?

S-Posterior chain-calves

M-Chest/triceps

T-Back

W-rest

T-Quads-calves

F-shoulder/guns

S-rest