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Monarchking

Monarchking

By Monarchking
in Workout journals

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Monarchking Veteran member

Monarchking

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Hey MK, those pics show a huge improvement! Well done!

Repost them in the Pics forums though. That way others will see them, and you qualify for Photo of the Month. :)

thanks

yea proli should aye, but there is so much work to be done it would be like putting up an unfinished painting lmao. and who could compete with those abs been splashed round atm, I aint got condition!

anyway I was a little disappointed today.

Firstly I lightened the load on Pull ups because of an elbow injury whats been pissing me off.

2ndly I wanted to rep out 200x5 on the rack pull since Ive been doing well on that recently, but didn't matter how much i syced myself up, 2reps was all I got. lol nvm. I think Ill rep 8s for 2 weeks then come back to 200.

Pull ups

bwx10

10x10

10x10

10x8

bwx13

bwx10

BB Row

72x10

75x10

82x9

85x8

87x9

Rack Pull

160x5

200x2 :oops:

170x8

170x8

BB Shrug

80x12

90x12

95x10

Alt DB Curl

14x12x12x12

Cable curl

3x12 1xdropset

I might post this 1 in the pics Pseudonym

backk.jpg

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Monarchking Veteran member

Monarchking

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Huge difference in the original start to finish pics. I look like your pic labelled #2, hopefully will look like #4 within a year or two :D

thanks mate.

i was actully thinking about u today at training lol. ill dig up the post out of your journal later. I think we had a discussion about getting 50reps pull ups or 50 reps over 5 sets or something? I was also thinking Id proli polish that off now, been doing lots of weighted pullups (wide palms away chins/pulls? i forget) and could proli achieve that goal set ages ago. did 17 last week. so 10 over 5 i think id be in!

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rimma Senior member

rimma

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Yeah I remember that haha, I was hoping you might have forgotten about it :lol:

50 over 5 sets is decent as bro. My last chin session I got 44 across 5, but obviously chins are a fair bit easier than pullups haha.

Give it a go on your next back sesh and report back!

50 bodyweight wide grip pull-ups.

I did some weak weighted pull-ups today so I will see how many I can get over 5 sets next week.

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Monarchking Veteran member

Monarchking

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Felt average all week even though trainings been hard n intense. Had a fucken mild cold for a few days so not to concerned about that fact that im a rep short here n there in some lifts this week.

BB Military

52x5

55x5

57x5

60x3

55x5

Side cable raise

3x12

Upright row

3x10

reverse fly

3x12

Dips

10x5

20x5

20x5

20x5

25x4

Close grip bench

70x8x8x8

60x12-dropset

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Monarchking Veteran member

Monarchking

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Just watched the video of my box squats. Not sure if they are low enough to be honest. But It is giving me a good feel for a heavier weight on my back.

Is this way to high for a box squat? I deload the weight and explode as hard as I can and thrust :grin:

Might have to nail up a lower box, just using a bench atm that was avalible.

only been doing them for 3weeks

boxsquat.jpg

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Monarchking Veteran member

Monarchking

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pretty happy wif bench 2day. 18 reps all me @90KG. Last rep on last 2 sets were spoted.

f*ck! only did 5 sets! was scheduled for 6. ops :oops:

Flat Bench

90x5

90x5

90x5-4 all me

90x5-4 all me

95x2-60x10? drop set

Incline DB Press

27x9x10x10

Flat DB press

27x11x10x10

I Fly

18x10x10x10

Push down

3x12 1xdropset

Skull K

30x10x10x10

Pretty happy with bench tho. Have done 90x5 before, but at one set not over 3-5sets.

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Monarchking Veteran member

Monarchking

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fucken so disappointed 2day. cronic back injury again, cant shake it.

seems im all cramped up in the hips back n hamstrings n shit.

Foam roller should be here 2mrw.

Pissed off tho, last week got 100x20 and 3sets of 120 with no issues, this week was aiming for 110 at 20 but pussied out then sharp spine pain again. and landed on the rack twice!!! FUCKEN USELESS c*nt!!!

so hit 10sets on the leg exstention lmao :oops: and and calves ofcoarse.

did 110x15 but not worth recording cos ima pussy.

Might have to become the Leg press master :oops:

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Monarchking Veteran member

Monarchking

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I just messaged some gym owner people via facebook asking if they know any1 local with a powerlifting background that could assist me with my squat technique, also if they know any massage therapist with a rugby/olympic background to help. Cos i do need help

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Monarchking Veteran member

Monarchking

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Probably not too convenient for you but Olympic Gym in Mosgiel would be able to cover everything you need. Great therapist there and they know how to squat :nod:

thanks for the suggestion.

Ive been there b4, watched some of the SI PL champs last year. seen John Warrnen rip 208 off the floor. hehe

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Phedder Veteran member

Phedder

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Lucky! I wanted to go watch but my only possible ride was too busy with his gf :? Story of the whole second semester for him really :lol:

The kid at the back on the right is the one who actually told me about the place, he holds the under 75kg junior deadlift record, quite an accomplished PL and OL.

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Monarchking Veteran member

Monarchking

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Lucky! I wanted to go watch but my only possible ride was too busy with his gf :? Story of the whole second semester for him really :lol:

The kid at the back on the right is the one who actually told me about the place, he holds the under 75kg junior deadlift record, quite an accomplished PL and OL.

a New Zealand record? what did he lift.

unfortunately i couldn't stay for the entire event, but was good to see!

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Phedder Veteran member

Phedder

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Lucky! I wanted to go watch but my only possible ride was too busy with his gf :? Story of the whole second semester for him really :lol:

The kid at the back on the right is the one who actually told me about the place, he holds the under 75kg junior deadlift record, quite an accomplished PL and OL.

a New Zealand record? what did he lift.

unfortunately i couldn't stay for the entire event, but was good to see!

Yep, 210kg I believe. Meant sub-junior as well sorry. He's up to 230kg or 240kg now, but no longer a sub junior.

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Monarchking Veteran member

Monarchking

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WOOP WOOP

NOCA holiday cup senior reserve champions!!!

took a fucken ripper of a catch at point full stretch dive to my left, the stuff u see on TV :grin:

trapped LBW for 2 :(

got a wicket 1/14, 14 for the season 8)

Fucken destroyed the opposition by 7 wickets and 20odd overs to spare!!

still another cup up for the taking.

1/2 in the cabnet :grin: :grin: :grin: :grin:

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Monarchking Veteran member

Monarchking

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Struggling for gas 2day then again put the weights up, and f*ck man some chronic back spastic things going on at work, not cool, quite painful.

Flat bench

95x3

95x3

95x3

95x3

100x1

80x7dropset 50x7

Incline DB press

30x10x10x9

flat db press

32x8

30x8x8

incline fly

16?x10x10x10

push down

3x10 1xdropset

skull Krusher

30x8x8x8

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Monarchking Veteran member

Monarchking

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I like this journal. You have made some awesome progress bro kutgw!

Hey thanks a lot! 8) Feel free to give me some tips

2day hit the local gym cos my TP has the shits and having a day off so I decided to go to there.

was a little flat again 2day, did an hour over time so basicly straight home straight into the gym

think i did

Pull ups

10x10

12x8

15x6

10x8

bwx13

Bent over row

70x10

75x10x10

85x7

90x5

Deadlift/rack pull?-raised 4inches

165x5

190x3

165x5

165x5

V grip puldowns

4x10

didnt want to do any curls in public so was soley a back workout :grin:

about 45minuets

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