Monarchking

[Monarchking]

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

[groovy]

Arms look big bro. and good work on the incline DB press. :clap:

[Monarchking]

Arms look big bro. and good work on the incline DB press.

thanks man I was pretty happy with the press, defiantly a favoured chest exercise.

[Monarchking]

currently making mince pie

1kg mince

1 can of beer

1 cup of peas

2 cans of Watties just add lamb, Irish stew :?

brown mince

add all that shit together and simmer

roll pastry

add that shit into the pastry and bake

Serve with some mash spud or kumra

figures crossed it tastes all good, well wont have a choice, should cover me till about 3olcock 2mrw

[Monarchking]

Narrowed my grip and widened my stance a bit on the bb rows and what made a differnace to my back contraction, much better.

total pullups:

52

pull over

30x15x15x15

BB Row

80x9

80x10

85x8

85x8

100x4-average form, check video

Seated cable row

not a huge fan, feel it in my guns too

3x8-10

Pulldown

4x8-10

Incine DB row?

never done these, on an incline bench, rowing 2 dumbels back simutanasly and squeezing back.

12x15x15x15x15

BB Shrug

good form

70x12

70x12

70x12

80x12

80x10

Ignore the bulshit dribbling out my mouth my gym, my rules :grin:

[Shutupandsquat]

Form isn't too bad. Try just pulling it up as opposed to throwing it up. Don't really need to use the legs, stay true to yourself and your muscles.

[Monarchking]

Form isn't too bad. Try just pulling it up as opposed to throwing it up. Don't really need to use the legs, stay true to yourself and your muscles.

thats a heavy weight for me though, other sets are more strict. good plateau buster

[Shutupandsquat]

If you wanna get big, you gotta do it properly.

[mike27]

for sure! as above.

form and technique! :nod:

SMASH IT

[bar-belle]

Ignore the bulshit dribbling out my mouth my gym, my rules :grin:

like that...

[Monarchking]

So I have a new toy.

My mate had it sitting in his garage, so I took the horse float upto his house and stole that shit :grin:

By f*ck, don't need much weight to get a good burn going on!

Will be good for calves too.

Back was vunrable as f*ck during the front squats. Start my cardio 3x a week as of tomorrow, will proli start 30min bike followed by 10-15minuet full body stretch and foam roll.

Front Squats

50x5x5x5

75x5

85x5

85x5

85x5

85x5

Machine Hacks

first time, felt fucked, hard to find correct feet placement. hard on knees too, will master it in time!

55x12

65x12

75x12

75x12

65x15

Leg Ex

4x10-15

Hack Calf rasie

85x6

85x6

85x5

85xDROPSET

50x??

Trying to keep as tight as possible and not drop into the hole to viciously. Back still a bitch. Hip muscles were on fire too...

Word :grin:

[Monarchking]

Close grip bench

70x11

72x8

75x8

77x7

1 arm overhead db ex

12x12

12x8

12x10

DROPSET

Rope pushdowns

x13

x10

xDROPSET

Incline DB curl

15x8

15x8

15x8x

DROPSET

Cable curl

2x12

1xDROPSET

Rope Hammer curl

3x15

post workout shake/carbs then meal then cardio about 4:30

then food then fishing!

caught like 3 carpet sharks last night, between 2 of us hooked and landed like 7. never seen so many! dam pests :grin: good competitive times though...a solid 10-7 point victory to me :grin:

[Monarchking]

Bike

Dist: 9.89

Laps: 39.5

Cals: 487

Time: 40:00

AKA 2 episodes of Justice league :grin:

[Monarchking]

Bike

Distance: 11.78

Laps: 47

Cals: 569

Time: 40:00

[Monarchking]

Bike

Distance: 12.58 (20kms)

Laps: 50.7

Cals: 605

Time 40:00

[Monarchking]

Dumbells felt fucken heavy, but the cable side raises felt the best ever! full on mega contraction and mind/muscle.

Didn't want to SLDL today as want to pull from the floor or off blocks this wedensday.

Tyred jimming up a 1leg ham curl, but it wasnt the greatest, could have worked for a taller person. The 2leg curls felt fucken wicked, had me screeming.

DBMP

28x6

26x8

26x7

23x8

Cable side raise

best feeling

3x10-14

Reverse Fly

12x16

12x15 DROPSET

12x15 DROPSET

12x14

Lying Ham curl

40x11

40x7

42x7

42x7

45x5

1 leg ham curl

didn't work that well

4x12

[Monarchking]

sore shoulder

IDBP

35x6

35x6

33x9

30x9

Flat BB Press

70x8

70x9

75x6

77x6

I BB press

50x10

52x8

52x8

55x6

Dips

bwx12

bwx9

bwx8

Standing calf raise sit up superset

5x

right shoulders a bit funny, defiantly held me back.

needa new pillow keep turning and sleeping on my side....

[Monarchking]

just finished icing shoulder. might have a week off pressing next week, or go lighter and just go through the motion. Last thing I want is taking time off work/training, and worse, shoulder surgery in 2 years.

Its hard because it does get a good thrashing at work. Will just have to be more careful to try and prevent it. Hopefully its nothing to major and just slept on it funny :grin:

[Monarchking]

Iced shoulder every 2 hours yesterday. is better but no pressing next week and missed yesterdays training. Will tack in a deadlift with quads tommorow to cover it

Bike

Distance: 12.7

Laps: 50.7

Cals: 611

Time 40:00

[Monarchking]

Front Squat -Super Set -Deadlift

60 seconds between set

60x5-- 100x5

60x5-- 100x5

60x5-- 100x5

60x5-- 100x5

60x5-- 100x5

60x5-- 100x5

60x5-- 100x5

60x5-- 100x5

60x5-- 100x5

60x5-- 100x5

Front Squat

80x5

80x5

80x5

Machine Hack Squat--Super Set--Leg Extension

50x15--x15

70x10--x10

70x11--x10

70x12--x10

standing calf raise

x12

x12

x12

x10

x9

x5

Back was great. because I put so much effort in keeping my core tight!!!

[Monarchking]

Icing shoulder.

No close grip bench

Skull Krusher

36x10

36x10

36x9

38x5

Rope Pushdown

3x12

1xDROPSET

1 arm over head DB Ex

10x10x10x10x10

Incline DB curl

12x10

15x8

15x8

15xDROPSET

Cable curl

4x10-15

Rope Hammer curl

3x12

[rimma]

That deadlift/fronts superset looks brutal bro haha. hope the shoulder heals up soon, what exactly happened to injure it?

[Monarchking]

That deadlift/fronts superset looks brutal bro haha. hope the shoulder heals up soon, what exactly happened to injure it?

it could have been worse, but was a bit light. Still a good heart rate bumper.

About a year a go I did one similar you might like to try. Bench Press, deadlift super set. i used 60 bench press 100 kg pull and that was fucken hard.

As regards to the shoulder, im not sure exactly how it happend. It may be repetitive strain from work, but it was a bit fucked after a shoulder workout I did when I did heaps of DB side raises.

I hope it heals quick too, thanks.

[Monarchking]

Bike

Distance: 15miles (24.1kms)

Laps: 60

Calories: 725

Time: 50.28

[Monarchking]

down 4kg this year from eating difrent. 1st week of cardio completed.

f*ck Ima be a midget! lol. then time to REBUILD THAT SHIT.