Monarchking

[Monarchking]

havent got one, but will invest. Leg press today at the local gym. My TP still out so went there wasnt bad, have done f*ck all leg pressing b4 going to buy one in 2 weeks.

Id say a good investment due to my back injury.

Leg Press

160x10

180x12

200x10

200x10

220x5

200x7

180x12

160x12

140x20

140x20

Leg Ex

3x10-14

1xdropset

Standing calve raise

5x10

Heart and sole wasnt in the calve raise. to be honest i was sweating like a rapest and quite fucked after quads. :grin:

[tinytraps]

Whats up with your back bro? a possible replacement could be front squats. Jack your heels up with some 5kg plates helps you keep upright. Might be able to squat pain free, might not. At least youll be able to save the cash from the leg press and invest in more free weights :twisted:

[Monarchking]

Whats up with your back bro? a possible replacement could be front squats. Jack your heels up with some 5kg plates helps you keep upright. Might be able to squat pain free, might not. At least youll be able to save the cash from the leg press and invest in more free weights :twisted:

free weights ftw! its been an ongoing issue, when i drop into the hole i get this real sharp pain up the side of my spine. Seen a chiro and a joint was jamming.

it can happen even without weight sometimes.

I tryed front squats for a while but they still activated the injury, I could try again with heels elevated.

Think ive had 1 good squating sesh in the last few months kind of shit.

lots of bb lunges/hacks bit of front squats n leg press.

[Monarchking]

Its 35 decrees atm, f*ck training hammys in this heat!

[Monarchking]

left hip flexer(i think)) been giving me arse holes, stretching n rolling it fucken hurts when stretching it.

Back was all good today although took it easy on the box. more of a warm up if anything. strating to do core work :roll:

SLDL went well felt stronger than last week at 140. was controlled compared to last week where the bar descended a bit to fast

off creatine for 2 weeks, this week and next week. Next week is a deload then Im going to change a few exercises around. Deadlift are back amongst it, rack pulls are gone etc etc

box squat.

110x5x5x5x5x5

SLDL

110x5

115x5

120x5

125x5

140x5

Pull trough

3x10

Ham curl

x12

x7

x5-2heavy

x8

decline sitiups with 5kilo plate

3x20

R Twist

2x15

[Monarchking]

It wasnt planed, and not the best idea, but I went for a 1rm test for shits n giggles to see where im at.

So fucken close to 107. got stuck mid way, mayb if I took a little more mongrol to the bar it could have gone up. or even skipped the 100 and went 90-107.

Ive tryed 110 b4 and was no way near it, so getting 108.5 a couple inches off lock out is improvment i guess. Its been a busy 6weeks so not the freshest. :oops:

Did a few press ups after flys and pushdowns n shit to pump up nicely.

90x1

100x1

108.5x0-close but no lift

85x5

85x5

85x5

85x5

IDBP

29x10x9x9

FDBP

30x7x7x7

I Fly

15x12x12x12

Push down

2x10

2xdropset

Skull

30x8

28x12x12

[Monarchking]

Pretty intense training today. got 80 pull ups so lats were like balloons.

they need lots of work.

pull ups

bw

x10

x10

x10

x10

x11

-------

through workout

x5

x5

x6

x8

x4

x1

x1

BB Row

75x7x7

77x7x7

80x9

V grip lat pull downs

2x10

2xdropset

rack Pull

150x10

155x10

160x10

170x7

[mike27]

nice session!

[Monarchking]

nice session!

thanks! wasn't bad. Always can be better

Heres some interesting fact.

When I started training, my legs at the wides point possible was 50cm. So sitting high on the thigh.

Now 50cm is just above the knee, where the outter sweep begins.

So defiantly had chicken legs, and still do.

going to hit the leg press, hack squats, lunges and SLDL hard, strengthen core, and mobilise hips, slowly introduce elevated heeled front squats, go to East Side, learn from the pros, and hopefully be able to squat without fucking a disc every week. :doh:

[Monarchking]

Recovering well atm.

Nutra-tec whey and 10g Optimum Nutrition Glutatmine post workout.

and some sugers, apple n black current juice 2day.

Leg Press

160x10

180x10

200x10

200x10

200x10

240x4

200x10

200x10-160x5Dropset

200x8-160x5Dropset

180x10

Leg Ex

3x14

1xdropset

Calve raises with ridiculously good form :grin:

5x10ish

[Monarchking]

Ampt it up on the Military Press and cut the rest periods down and went to failure.

50x10

50x7

50x5

45x7

45x7

Cable Side raise

x12

x15(dropset)

x15(drop set)

Super Setted

reverse Fly

14x10

x15(dropset)

x15(dropset)

Cable Upright row

x12

x9

x9

Raw Power shrug(more of a grip test)-calked

100x12

110x12

120x15

120x15

120x15

DB Shrug

25?x12x12x12

[Monarchking]

Its been 6 weeks into the New Year. finished 3days behind originally planed.

Time for a Deload.

Days Trained:30

Body parts skipped: Bicepsx3, calvesx1

Injurys :sore left hip flexor, sharp back pain on squats :roll: right knee been a cronic pitch for 4weeks

Personal Records:

-Rack pull bellow the knee-190x7

-'Deadlift' from 10cm block-190x4

-Miltary press- 57x5, 60x4, 60x3x3x3

-Pull ups- +17kgx7x7, bwx17, 80 total one workout

-Bench press-90x5x5x5x5x5

-SLDL-140x5

-Squat-120x8x8x8

Suplements used: whey, creatine, glutamine

Plan for next 6weeks:

1)Deadlift/hamstrings/core-I will pull 200, strengthen core(might help back)

2)Chest/triceps-dropping weight, higher volume. mixin up some exercises

3)Back/guns- BB row is main focus.

4)

5)Quads/calves-Leg press unfortunately is going to get raped till I go to East Side and learn to squat properly, and stop limping out of squat sets

6)delts/traps-done f*ck all direct trap work b4, they just grown from deads

I guess, but might give them some volume and also work grip.

7)

So main goal is to pull 200 off the floor(Raw of coarse). Im confident. If I can do that I will be so fucken happy something I never would have though possible. Once this is achieved and cricket is over, think about bodybuilding more of a focus and get some better conditioning.

Recovery seems Fucken ridiculously good. and energy is fine so seems fine.

thanks for reading, enjoy your training. :grin:

[Monarchking]

Deloading

25minuets stretching and foam roll.

About fucken time

Very painfull

[Monarchking]

2 hour cricket pactice.

knee been fucken shitty for 4 weeks now. Unsure what caused it. hurts to bend and fall on so is shit as.

Hoping it would just come right, still waiting.

took 2 leave days to make up a 4day weekend. so resting up, no cricket this weekend, no training this week and only 3days work...should be fresh as f*ck by Sunday(apart from the few niggles)

[Monarchking]

First day back.

Energy was good.

Just working on Dead lift technique and setting a good base to follow from for the next few weeks.

Haven't pulled from the floor for a wile, been on the rack pulls so was fun.

Hip been a bitch and knee still acting gay.

Barbell calve raise with single plate to get inside calf

70x12x12x12x12x12

Conventional Dead lift

120x5x5

140x5

140x5

145x5

150x5-started slipping on the 4th rep, but the chalk I bought is crap doesn't work

Straight Leg Dead Lift

110x6

115x6

120x6

125x6

140x2-f*ck it 2 heavy at this stage.

Lying Ham Curl

5x9-12

[Monarchking]

K lets be honest, im pretty sore 2day. After a delaod and switching up my routine has bought on some nice DOMS

Been analysing my training and have come up with a couple of tactics.

1) Lower reps for chest isn't working for me. Think ive been wound up over weight. So Im going to hit higher volume, higher reps and avoid lock outs to try stimulate some more muscle growth. Ive also incorporated Dips this year, witch is new. Dropsets will be a foucs also to try f*ck that shit up.

2) Secondly, my calves are well behind. Mainly due to the fact I ignored them for the first year. Lack of equipment was the excuse and the fact that it wasnt going to help my squat :roll: . They have put on a couple cms, but nothing to write home about. So on quad/calvey day its now, calf/quads. training them first so Im fresh and can give them the attention they deserve. Will also(and have been this year) remind them through the week they are needed with some lower volume training, like u seen yesterday. Worth a shot.

3) Still proli need to give guns more of a go. :grin:

4) after cricket im going to get serious about my diet. Get my macronutrients sorted and become alot more stricter, witch will give me the ability to manipulate my bodyweight in a more controled manner.

Atm its just been eat like a pig and if im getting stronger and hievier, its working. but after a year and a half, more fat is been gained.

So rant over

2day hit some chest/tri. Was pretty epic actuly. Focused on using it as much as possible. inclne bench is pretty weak

Incline Bench Press

60x10

60x10

60x10

60x7

60x5-40x7

DROPSET

Chest Dips

10x7

10x7

10x7-bwx??

DROPSET

Flat Dumbel Press

28x10

28x10

28x9-50x6?(Flat BB-no other dumbels to make up)

DROPSET

I Fly

14x15

16x??

Incline Skull Crusher with --(-I-I-)-- bar

26x15

31x12

35x8

35x6-??x??

DROPSET

Rope Pushdowns

x10

x12

x12

xDropset

[Monarchking]

still not sure if doing dead lifts away from a volume back day is a good idea or not yet because its such an epic back exercise. doing them 5x5 on Sunday(first week) along with hammys. And i train back on tuesday.

I wana hit 200 so the idea was to use sunday as a strength building day on deads,work on technique etc and to tie in hamstrings. last DL PR was 170x5 and this was a slightly wider stance than conventional. Might sumo the singles. once i get there in a few weeks.

Any thoughts?

[Monarchking]

Happy to report my sisters are safe and not dead in CHCH.

Pretty sad for other people tho.

bit of a different approach today.

Jimmied up a T-bar row. went ok, kind of need it to be set into the ground though to eliminate any movement, but felt it good in the lats, ROM seemed difrent from BBrow.

bought back the dumbel row. Might drop the weight by 5kilo and get a better body position and video tape it to check form. find it harder to connect with the lats when using it in my left hand.

BB Row

80x12

85x10

90x9

T-bar Row

3x12

Lat Puldown V-handle

4x12

1xDROPSET

DB Row

40x15

56x12

56x12

BB Curl

25x10x10x10xDropset

Hammer Curl

12x12

14x12x15x15

Need to add a 4th set of BBrows i think.

Couldnt do 1 pull up by the end of it so was good, pump was only 8/10 though.

[Monarchking]

[Monarchking]

Body's pretty beat up. Hammys/chest/triceps/mid back got some good DOMS. About to get on the foam roller and stretch it out. Spent about an hour and half in the cricket nets. calf/quads 2mrw.

[Monarchking]

Standing calf raise

5x12

seated calf raise

5x8-10

Leg Press

180x12

180x12

200x10

200x10

220x6

220x6

220x6

200x11

200x10

200x9

Leg Ex

5x12-15

Stretching quads, aand hips daily with some foam rolling action.

Back improving. Wraped one knee to give it a little more stabability since its been playing up

[Monarchking]

training soon, trained delts on friday.

Going to do my first cut witha 45/35/20 sitting at 3160 cals atm. never done b4 so going to take it slow and try preserve my muscle as much as possible.

Not going to be shredded but just enough. body fat is getting a little uncomftable at times. 80kg Dry. 5'5

heres some b4 pics, not the best quality but u get the idea

Sorry for shit posing. not sure of bf, but pretty high. not happy with my physique, but hey whos every going to be satisfied!

Go deadlift practice in about 30minuets :grin:

[Monarchking]

epic fail workout. got a headache through it and failed a 190 deadlift.

tryed hard on the warmups to get lots of explosive leg drive. But on the instant replay, the 190 attempt, i locked knees out far to early and failed. got it about 4inches off the floor but mechanics all out.

Dead lift

140x1xlots

160x1

170x1

180x1-went up fast and had good leg power

190x0-failed ham/glute activation failure

140x5

140x5

140x5

140x5

140x9-straps

SLDL

100x8

115x7

120x7x6x6

Ham Curl

5x6-12

[Monarchking]

so started my quest to drop bodyfat. might not quite be enough, ive been hungry all day! Just need to add about 3-4 teaspoons of flaxseed.

5:30-Whey, 150g Oats

8:00-125g chicken, 100g brown rice, 1 cup vegtables

10:15-125g chicken, 100g brown rice, 1 cup vegtables

12:30-125g chicken, 100g brown rice, 1 cup vegtables

2:45-whey, 150g Oats

5:30-whey, pancakes, pear10g glutamine, 5 creatine

7:30-125g chicken, 100g brown rice, 1 cup vegtables

9:00ish-125g chicken

Incline BB Press

60x9

60x9

60x7

60x8

60x8x7

DROPSET

Chest Dips

10x9

10x7

10x6-bwx?

DROPSET

Flat DB Press

30x5

28x10

28x10

DROPSET

I Fly

15x15

18x10

Incline Skull K

31x15

36x9

36x7

36x7x??

DROPSET

Rope Pushdowns

x12x9x8xDROPSET

[Phedder]

so started my quest to drop bodyfat. might not quite be enough, ive been hungry all day! Just need to add about 3-4 teaspoons of flaxseed.

5:30-Whey, 150g Oats

8:00-125g chicken, 100g brown rice, 1 cup vegtables

10:15-125g chicken, 100g brown rice, 1 cup vegtables

12:30-125g chicken, 100g brown rice, 1 cup vegtables

2:45-whey, 150g Oats

5:30-whey, pancakes, pear10g glutamine, 5 creatine

7:30-125g chicken, 100g brown rice, 1 cup vegtables

9:00ish-125g chicken

Maybe try eating fewer, larger meals instead? Many meals works well when bulking because it makes it easier to get it all down, but when you start restricting your intake it may just seem more like many snacks instead of meals. It may help psychologically if you ate bigger meals that actually made you feel full, trick yourself into thinking you're eating plenty.