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Monarchking

Monarchking

By Monarchking
in Workout journals

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Monarchking Veteran member

Monarchking

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Holy Shit MK, looks farken impressive. What did it weigh in at?

Unsure! Asked around for some scales but had none.

It was a team effort landing this bad boy, my TP was on the rod at the time it was landed. I managed to tackle its tale and beach it, then we both tryed pulling it up on the beach, and to be honest it felt like 100kilo!!(could be fishermans tail here but it wouldnt be far off lol)

Haha awesome, decent couple of fillets there. tats your protein sorted for the next month

lmao hell yea! cleaned them up pretty nicely. Apparently it should taste all good.

Using the offal to make a burly bomb to attract some more for 2mrw(catch n release this time around) Feed the fins n bones to the dogs.

Just trained calves/shoulders will have to batter some up and have a solid post workout meal

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Wow!! hooked 2 more sharks 2day and caught n released 2! I had to run down the surf to try keep up with one, then it went real far out lol

Anyway back on training. Just a recap this weeks lifts

Box squat

130x3

Bench

80x5x5

Press

50x7x3

Back 2mrw then new split for the year, gana be fucken mad!!

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Monarchking Veteran member

Monarchking

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Solid 43minuet training back

Bent over BB rows

80x9

80x8

80x7

90x5

100x6-rest pause

80x10-drop set@ 50x?

Wide pull ups

bwx12x7x7

Pull Down V grip

3x8-10

1x8-drop set

Seated cable

3x8-10

1arm DB row

22x20x3-no rest between sides or sets

just a couple minuets off 45min. so pretty solid, pumped up.

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Monarchking

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Good solid work out there, you not planning on dancing up a storm tonight then!

Happy New Year

Happy new years, No, Ill be quiet tonight. G Ive changed lol. Ill have a couple of quiets at home and might head out to ma mates.

Xmas day was enough drinkning for a while. I wana feel strong on Sunday so whats one new years not dancing gana do!

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Monarchking

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good first training sesh of the year.

Took about 20min to clean the gym up and warm up, then 55minuets of working sets. 4:25-5:00-5:20

Solo Train

Box Squat

114x5

116x5

120x5

122x5

125x5

Sumo DL

105x5x5

140x5

160x2x1

Cable P Through

3x10

Lying ham curl

3x8ish

Standing BB calve raise

5x12

Seated Calf raise

5x11

DL felt shit, now my calves are swolen.

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Monarchking

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Chest/Tri

60minuets.

Post-heaped scoops nuta-tec natrual, 10g glut, 5g creatine(loaded over the holidays) big f*ck me off glass of juice(fake shit) and 3 bananas.

Flat Bench-need to up next week by 2kg

80x5

80x5

80x5

80x5

80x5

85x5--60x8--drop

Incline DBP

25x10

27x8

27x7

Flat DBP

27x8x8x7

I Fly

20x10x8

Push Down

3x10

Skull Crusher

32x7

28x8x8 :oops:

pumped, fucken tris were fried by the time I got to Skull Crushers. Might try tack in some heavy CGCP and Dips on a friday with shoulders. Not sure if this would be to much or not.

Ill be deloading after 6 weeks.

Bench felt easy as f*ck compared to last week. 90x5 is the 5RM, that over a few sets would be mint!!

PEACE

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Monarchking

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first training sesh doing squats for a long time. No back jamming, but fucken hell my glutes/hips got really sore in these particular spots in the side. need to roll I think.

Was scheduled for 5 sets, but 3 was enough. I didnt want to f*ck myself.

Back squat

100x12

100x11

100x8

Front squat

60x10x10x10

Leg Ex

3x10-25

BB Calf raise

5x12

Calve cable pull

3x15

seated calve raise

2x12

Good to be doing some squats again, but still need alot of recovery/mobility work.

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.

good link.

Just wondering what sort of core work did you do to help?

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BB Military Press- felt solid as. Previous best was 60x3, 3 sets in. or about 56x5. but the 57x5 was solid as.

50x5

52x5

55x5

57x5PR

60x4(PR)

Cable side raise

3x10-12

Upright row cable

3x10-12

Reverse fly

12x12-15x4

Dips-unsure what weight to use, havent used many dips in training, but am this year. i think 20-25 would be a good weight to start with

5x5

10x5

15x5

20x5

20x5

Close grip bench

70x8x4-1drop set

Solid week. 4 Personal records, the loaded creatine? or the deload? who knows. f*ck cricket I wana train.

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Monarchking

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K this time last year I was 74kg, I got to 82kg but back to 80kg 2day.

Hoping there is some muscle gain, not just fat. Am a lot stronger, even though dealing with injury

I will be looking at setting new records in a couple months but here is a comparison to the lifts 1 year ago and what records I currently hold:

last year: Dead lift 140x5 (straps belt)

Current record: 170x5 (raw)

Last year Squat 100x7

Current record 100x20-120x7

last year Military press 50x4

Current record 60x4

last year bent over row 70x5

currently 100x5

last year wide grip pull ups 5x8

currently 15x8

last year Bench press 80x5

current record 90x5

Things I learnt:

don't eat so much shit

learn to stretch

learn to respect injury's

learn to train calves

man up and lift more

Here is a couple of pics, you be the judge. hard to tell, but I hope there is some muscle growth under there.

10-112.jpg

10-11-1.jpg

Goals for new year:

Dead lift 200kg

mobilise hips and become more flexible

train calves consistently

bigger legs

I want to say 120 bench, but I do think thats a big ask, Ill knock off 110 and see how heavy that is first :nod:

look for abs at some stage???

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Dam injury was playing up, but I found a stretch that seems to target the painfull area and help

this stretch fucken hurts but hits the area, Im no way near as flexable as the guy in the video.

Box Squat

116x5

120x5

122x5

125x5

127x5

SLDL

115x5

125x5x5x5x5

Pull through-still dnt think im doing it right

3x10

Ham Curl

3x6-8

BB Calve raise

5x12

Seated calve raise

5x10-12

Disappointed in my sore arse. Ill be doing more stretches tonight and also if I can get up in time b4 breakfast.

Peace

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first warm up squat BAM!!! there goes that unbearable sharp pain up my spine!

So I decided to put a box under my arse so I don't squat as deep, but am not disabled by sharp pain( it leaves me limping after 50kg 1rep)

Its going to be a shit load more productive squating higher and progressing than unable to squat at all.

Ive added front squat in my training program too, these rip my abs to pieces, an area that seems to be really weak, so will work on these over the year.

Stretching hips and gluets daily.

Sqaut

100x10

100x10

110x10

110x10

120x8

Front Squat

60x11

60x11

65x10

65x7

Leg ex

4x12

BB calve raise

5x12

Calve cable pull

3x15

Seated calve raise

2x12

squathelp.jpg

The question is "would you laugh at me squating this deep?"

Atm I don't care because its all I can do :oops:

a coach would be priceless

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BB Press

50x5

52x5

55x5

57x5

62x4-on the video ROM looked limited, was going to chin but my head was looking up, and bar was wobbly but was pressed so I duno if ill increase weight.

Side cable raise

3x12-15

Uright row

3x8-10

Reverse fly

12x12x12x12x12

Dips

10x5

20x5x5x5x5

CGBP

70x8x8x8x8-drop

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Monarchking

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box squat

120x5

122x5

125x5

127x5

132x5

SLDL

110x5

125x5

125x5

125x5

130x5

Cable Pull through

3x10

Ham Curl

3x8

BB Calve raise

5x12

Seated Calve raise

5x10-12

Romanian twist

4x20

Woke up with a head ace, was very hot yesterday playing cricket. had a couple naps 2day felt pretty average for some reason. bit of flem in the back of the mouth. Nothing major fell great now.

Foods been average today because of crazy sleeps.

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