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Monarchking

Monarchking

By Monarchking
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HarryB Veteran member

HarryB

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Left training log in gym but did about 6sets bent over rows, 3 sets Deadlift 160x10 and 170x5, pull ups and lat puldowns.

had to stretch glutes mid day what released a f*ck load of stress. Backs a bit sore.

Nice deadlifting!

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Monarchking Veteran member

Monarchking

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Back

Left training log in gym but did about 6sets bent over rows, 3 sets Deadlift 160x10 and 170x5, pull ups and lat puldowns.

had to stretch glutes mid day what released a f*ck load of stress. Backs a bit sore.

Nice deadlifting!

thanks, not to bad. i feel i drive with my quads more as a posed to hamstrings, and sometimes straighten my legs to quickly so my glutes/hams go to sleep.

might have to video next week.

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Monarchking Veteran member

Monarchking

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The return of the Back Squat....fail. :(

Pure disapointment. The back, although not as severer as in the past, jammed up and caused sharp pain.

Stretched and got a pump via leg extensions before hitting the bar, but even with a light weight was shit.

So thats a disapointment.

BUT, wait!!!! there is more......

Front Squats :nod:

Felt really good. was getting a good full ROM with no pain, and could drive with the quads niceley. So although I may never back squat again :roll: , front squats are in! And will be working on them hard to substitute my failure at back squats.

And bought back the lunge. Was fucken horrible.

Leg Ex

4x30

Back Squat

50x10-epic fail

70x10-back fail

70x10-epic back fail

Front Squat

50x5

60x5

65x5

70x5

75x5

80x5-proli a good weight to start a base off next session

85x5

90x3

BB Lunge

40x20-2 strides=1 rep

40x20

50x12

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rimma Senior member

rimma

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I think fronts might be better for quads? To me it feels like back squats use alot of hammy and glutes and front squats use alot of quad and abs. :shrug:

Sucks about the pain anyway. Have you gone to see a sports physeo about it or anything? You've had that pain for ages as I remember...

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Monarchking Veteran member

Monarchking

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I think fronts might be better for quads? To me it feels like back squats use alot of hammy and glutes and front squats use alot of quad and abs. :shrug:

Sucks about the pain anyway. Have you gone to see a sports physeo about it or anything? You've had that pain for ages as I remember...

been to physeo and chiro, but dind't help, so didn't squat for a while but hasnt gone. Defiantly no more all day pain and doesn't snap when squating in everyday situations.

Defiantly looking forward to improving my 'frontie'

Dips

10x10

10x10

20x8

20x7

20x6

close grip bench

60x12

70x9

70x8

70x6x50DROPSET

Rope pushdowns

4x10

Preacher

30x12

35x10

35x8

35x8

1Arm DB Curl

12x15

13x13

14x9

14x9

Rope cable hammer curls?

4x12

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Monarchking Veteran member

Monarchking

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Little difrent with shoulders 2day

DB Side raise-an exercise I've neglected but bought it in.

8x15

8x15

10x10

10x10

10x10

8x15

Cable side raise

3x12

Reverse Fly

12x15

13x15

13x12

13x10

BB Milatary Press

30x15

35x10

40x7

40x7

Hamstring curl-bought some fucken intensity to the hamstrings and fucken raped it hardcore. 3 Prs on the Ham curl. and used standed plates for the SLDL and stood on Olympic plates for epic depth

x12

x12

x9

x8

x6

SLDL

110x9

110x9

120x8

120x8

neglected 5th set because I was super fired up and was going to risk injury so did one set of super squeeze curls. :oops:

Can i get a \:D/

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HarryB Veteran member

HarryB

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I think fronts might be better for quads? To me it feels like back squats use alot of hammy and glutes and front squats use alot of quad and abs. :shrug:

Sucks about the pain anyway. Have you gone to see a sports physeo about it or anything? You've had that pain for ages as I remember...

Agreed about front squats and quads... even though I don't do them lol..

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Monarchking Veteran member

Monarchking

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I think fronts might be better for quads? To me it feels like back squats use alot of hammy and glutes and front squats use alot of quad and abs. :shrug:

Sucks about the pain anyway. Have you gone to see a sports physeo about it or anything? You've had that pain for ages as I remember...

Agreed about front squats and quads... even though I don't do them lol..

defiantly cant wait to smash them up. Will be looking for 100x5, think its a reasonable goal, but very challenging at the same time! Just hope there is no problems.

On another note, f*ck I love training Hammys, haven't been isolating them long but f*ck its good. Need some more training ideas and exercises though.

Now if i could just hit the calfs with the same passion....

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Monarchking Veteran member

Monarchking

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Probably should have trained back 2day, cos shoulders felt a bit vulnerable all day, but didnt't. Might switch chest n back around to give the shoulders a break, but its usaly just the bar that recruits all the shoulder, and i prefer dumbells anyway, but mixed it up.

worked 4-4. a bit flat, not as much energy as yesterday, an avergae training sesh, but got nicely pumped. Tryed my old arch enemy the bench press!

BB Bench

90x1x1x1

100x1

80x8

80x8

80x4

70x10

Incline db press

25x12

28x8

28x8

28x8

28x10

Flat DB Bench

30x7

30x8

30x7

Flat fly

13x12x12x12x12

Long days pissing me off, almost want to quit the early mornings and start at 6. but its an extra 225 a week for basicly 5hours work so comes in handy, sometimes just get a bit tired.

Meh

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Monarchking Veteran member

Monarchking

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Weigh in at 78kg

Back jammed a little after front squat set.

A little flat, had to dig deep. Going to start raping the carbs on leg days.

Front Squat

50x5x5x5

65x5

75x5

80x5

80x5

80x5

Leg Press

180x12

200x14

220x10

240x6

Leg Extension

5x12

Standing calve rasie

5x8-12

Seated calf raise

5x12

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Monarchking Veteran member

Monarchking

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Solo train 2day

Close grip bench

60x10

70x8

70x7

70x6

over head db ex

12x12

12x12

12x12ish

Rope Push downs

4x12-20

kick back 8)

10x15x15

Cable curl

x20

x20

x9

x9

x8

Rope hammer curl

3x12

1 arm cable curl

2x8

couple sets of chin ups

took some pics, think there is some muscle under there :grin:

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Monarchking Veteran member

Monarchking

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took some pics, think there is some muscle under there

get em up! keen too see your progress :nod:

(no homo) srs

not sure if you have been following the jurnal bro but here are my start pics/early progress. And here was my mad bulk to 82kg. Some more recent ones are here and here. n here..u proli seen all them hehe

Ive got to get lean so then i can rebuild. need alot of work and think getting lean and starting again is the best idea.

18411sidefat-1.jpg

but there is a sneak peak, ill put some better full body pics ups later on.

BF proli around 20%? most of it around the mid section, and a good all over layer too :) have quad separation

Anyway fucken was on the brink of spewing today at training for some reason. was die reaching, but managed to hold it down, but then when for a big shit :-s still havent had a prost workout shake :cry:

Also I decided to go easy on the shoulders becuase they have felt a little bit vunrable over the last week, I done something wrong last monday when training them so just took it easy on them 2day

Hamstring curl

x12

x12

x8

x7

x6

SLDL

110x10

110x10

120x8

125x8

130x7

BB Military press

30x15

35x12

40x8

40x8

40x8

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Monarchking Veteran member

Monarchking

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fucken ripped that shit up 2day, intensity was back to full throttle :grin:

And strength was solid too. I wouldnt press 35 if i was training by myself, spotter kept the balance n nudged my elbows a bit, but got at least 4 all me think its the first time they been over my head so was good :pfft:

Definalty like the IDBP as a 1st exercise then flat bb as a second. Gets my chest all puffy n stuff :clap:

Incline DB Press

30x10

32x10

35x6

35x6

Flat BB Press

65x12

70x10

75x5

75x5x50x5

DROPSET

Flat DB Press

30x7

25x10

25x10

Incline fly

15x10x10x10

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