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Monarchking

Monarchking

By Monarchking
in Workout journals

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Monarchking Veteran member

Monarchking

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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.

makes scene, but i have a job so just eat at smoko times.

that seems a lot less than what I'm used to cos i never weighted my food previously, so may have to increase because i don't want to lose to fast.

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Monarchking Veteran member

Monarchking

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could have used with a Pre-workout the last couple days. Been doing overtime so its strainght into training after a 9hour day. Energy still pretty good. BB rows going up well.

BB Row

80x12

80x10

85x10

92x7

T-Bar row

3x10

Lat Pull Down V handle

4x10

1xDropset

DB Row

40x12

45x12

45x15

Cable curl

10x10 me n TP just going back n forth no rest

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Monarchking Veteran member

Monarchking

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Bro you have sick quads!! Gonna up my game now :grin: Whats up with the cut heading into winter? :pfft:

Haha :^o ive seen ur squat ( I think) IM going to have to up my game! :shock:

Not so much of a cut yet, but instead of just eating like a pig, eating clean and monitoring my intake so I know where im at and can get the best gains weather bulking or cutting.

but i do wana drop some body fat, or atleast gain less!

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Monarchking Veteran member

Monarchking

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sore quads, high up the sweep what always makes me smile.

solid training 2day. Energy is real good.

DB M Press

27x10

30x10-first time with the 30s. Not all me though. but good to get it over my head

27x10

25x10

25x9

Cable side raise

x16

x12-dropset

x12-dropset

x12-dropset

x9

R Fly-slightly new technique

13x12x12x12x12x12

Cable up right row

x10

x9

x9

POWER Shrug

110x10

110x12

130x8

DB Shrug-better form :grin:

35x15

35x12

35x12

Havent been on the beers since X-mas day. But its my mates stag party.

34 seater buss pub crawl to Dunners n back. should be all good.!! will watch my intake and eat lots too. :grin:

unfortunately proli mis Sunday deadlifting, but hey. my mates don't get married every day!

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Monarchking Veteran member

Monarchking

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Havent been on the beers since X-mas day. But its my mates stag party.

34 seater buss pub crawl to Dunners n back. should be all good.!! will watch my intake and eat lots too.

I am glad I only do this every few months....i feel like shit. couple days off training. :(

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Phedder Veteran member

Phedder

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Havent been on the beers since X-mas day. But its my mates stag party.

34 seater buss pub crawl to Dunners n back. should be all good.!! will watch my intake and eat lots too.

I am glad I only do this every few months....i feel like shit. couple days off training. :(

It gets easier the more you do it :lol: What pubs in Dunners did you lot hit up?

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Monarchking Veteran member

Monarchking

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IM BACK

hehe after my 3 day hangover, no shit. :oops:

Havent been on the beers since X-mas day. But its my mates stag party.

34 seater buss pub crawl to Dunners n back. should be all good.!! will watch my intake and eat lots too.

I am glad I only do this every few months....i feel like shit. couple days off training. :(

It gets easier the more you do it :lol: What pubs in Dunners did you lot hit up?

didnt spend much time in Dunedin, more the local pubs north of Dunedin :grin:

Leg Press

200x12

220x7

220x9

240x5

240x5

200x7

180x10

180x10

180x10xDROPSET

Leg Ex

5x10

Calve raise

10x7

50minuets

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Monarchking Veteran member

Monarchking

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Thank f*ck its Friday! Been hell of a week. been working from 4-4 most days, but good coin so should pay off next Thursday.

Bit of a fail week due to feeling shit early on, and now theres a cold everyone seems to have (I HAVE IT!) lol. but not slowing me down much.

On the possitive, although I felt like shit, apatite has been strong and no meals have been missed apart from Sunday, day after the stag doo :grin:

Wedding this weekend, will be hell of a test to stay clean!

Legs are sore. Im regretting not training calves early on in my 'bb career' and urge any newbies not to miss them out!

Solid 40minuets 2day, just pumped it up, good sweet up and shoulders n traps were hard as.

DBMP

25x12

25x9

27.5x7

25x7

25x7

Cable side raise

4x8-15

Reverse Fly

10x10

10x10

10x10

10x10

Cable Upright row (inbetewen RFly sets.)

3x8

BB Shrug

100x8x8x8

DB Shrug

40?x8x8x8x8

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Monarchking Veteran member

Monarchking

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ok, i don't like giving deadlifts their own day with hammys so moving them back to back day. Still new to training hamstrings by themselves so not sure on volume etc, but did 10sets and they failed, but still not a real good pump or anything.

Also I have discovered the preacher curl! I'm not a big fan on bicep training mainly because I get a fucken cranky elbow, so often neglect them or do half arse attepmts. But found some form with the preacher and was really good and proli one of the best pumps in the guns ever! :grin:

SLDL

100x10

110x10

120x9

130x7

140x5

Ham curl

5x6-12

Preacher Curl

28x12

30x12

32x12

35x8

38x8

Cable curl

5x10 30sec rest

Must of been 50minuets or just under. dam after the 120x9 SLDL my heart was pumping hard!

Word. \:D/

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Monarchking Veteran member

Monarchking

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Very poor sleep, :( kept waking up randomly. so was only around 6hours disturbed slumber :evil: piss me off heaps. So no strength gains at all today and intensity was down. Food intake was normal :grin:

79.5kg pre workout weigh in

Incline BB Press

60x10

65x8

65x8

70x5

70x5

Dips

10x8

10x7

10x6

Flat DB Press

28x10x9x10

I Fly

14x12x12x12

Skull Krusher ---(-II-)---

30x12

35x9

35x6

30x10

Rope Pushdowns

4x10

So a bit gutted, need a good sleep tonight. Not enjoing the 3:45 alarm atm.

Can't afford to lose any sleep 2night

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Monarchking Veteran member

Monarchking

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another 4-4 day.

Strength lvs the same as last week but had to dig pretty deep today! my T-shirt is dripping wet thats 4 sure.

ON the injury front, back is so much better, and I'm slowly going to be introducing back the squats. i can rep out bodyweight squats with no jamming now, and also stretch my hips without them 'tearing'. So what I've been doing( foam roll, stretching hips, avoiding exercises that f*ck me up) seems to be working

Also been a little bit smarter when it comes to injury's, and form on exercises. intoducing wraps etc on some sets

Knee problems sorted it self out, backs a lot better, just elbow is the problem now!

Starting to stall on the weights here, so proberly bring back the lunge, front squat soon.

Hamstrings are raped from monday!

Leg Press

200x12

220x5

220x5

220x9

240x5

240x4

200x7

200x6

180x10

180x10x5

DROPSET

Leg Ex

5x10ish

Standing Calve raise

10x10ish

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Monarchking Veteran member

Monarchking

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lol bro stretch after your work out

do u?

a bit, but i don't have a stretching routine i follow :naughty:

read up a bit on it.. its worth it!!

suit it to what ever routine you do that day

i honestly blame no stretching the cause of my problem in my hip/back.

I foam roll and stretch during the week now and has helped

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Monarchking Veteran member

Monarchking

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Moved tris/bis to friday and doing chest and back by themselves.

Actuly felt really good today. Must been all that sleep I had on Saturday night! Seriously i woulda fell asleep by 7:30 lol

4:12-4:53pm

Incline BB Press

60x10

65x9

70x5

70x5

70x5x50x5

DROPSET

Dips

10x11

10x8

12x6

Incline DB Press

25x10

27.5x9

30x7

30x6

Flat BB Press

70x6

60x7

50x7

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