Monarchking

[Monarchking]

Close grip bench

80x5

80x5

80x5

70x8

1arm DB overhead tricep ex

11x12x12x12xDROPSET

Rope Pushdowns

3x12+

1xDropset

Alt DB Curls

12x10

14x10

14x10

16x8

Cable curls

3x12

Zottom curls

12x9x9x9

[rimma]

Wheels looking good bro esp considering the injuries you've had lately. Hows that cardio coming along? :grin: f*ck, not looking forward to the day I have to start that shit up again, won't be too far off haha

[Monarchking]

Wheels looking good bro esp considering the injuries you've had lately. Hows that cardio coming along? :grin: f*ck, not looking forward to the day I have to start that shit up again, won't be too far off haha

yea, back has been a bitch, but can still work them through a full ROM, just somedays it can play up.

Cardios fine, enjoyable enough, i set up the stationary bike and stream cartoons though the internet :grin: I just get a mad as quad burn thats hard to push through, heart and lungs not a problem its the dam burn in the legs!

[rimma]

haha, well, that doesn't sound so bad. My kind of cardio! :pfft:

[Monarchking]

went for a bike this morning, f*ck it was hell, my quads fucken hate it!

Should really be rolling them out

Bike

Dist: 16

Laps: 64

Calories: 763

Time: 56:10

Later on hit the delts so I don't have to do em 2mrw

Mixed it up a bit too

Reverse Fly

12x13

12x13

12xDROPSET

Behind the neck BB Press

Never done these, felt good, nice slow n controlled, good ROM. No spotter so kept it safe :grin:

30x12

35x10

35x10

35x8

Side cable raise

Pyramid sets

x20x18x15x10x15x16x10

Hamstrings 2mrw, quads a sore and glutes a bit. should be sweet though.

Fucken love training hamstrings, best move Ive made to give them the time they need. although i have no machines. Hit em hard. in a couple years, people will be saying "ah hes got good hammys, must be genetic" lol Ill be na, i fucken rape em hard as f*ck and scream and yeall and sweet my arse off to build these mother fuckers, well lets hope :grin:

Added some colour to the journal aswell :grin:

[Monarchking]

Might try some tripples next week, sumo, romainian or conventional? time will tell :grin:

SLDL

time to up the weight

100x10

110x10

120x10

130x5

140x5

Ham curl

Went to a local gym, didnt like this machine

x10x8x6x6x6x6

Standing Calf raise

20x20x20x15x15x10x10

[HarryB]

Most lying leg curls suck badly.. they put you in a position where your hips are raised which stops you from properly contracting the hamstring. Try raising you upper body off the bench when you do them, it makes the exercise a whole lot harder but the contraction is awesome!

And every now and then do lying leg curls holding as db between your feet.

I only put this in about hammies cos I read in your journal somewhere you wanted them to be better.

[Pseudonym]

And every now and then do lying leg curls holding as db between your feet.

^ This. It's a bit awkward controlling and getting a big dumbell into position, even with a training partner, so you'd want to pre-fatigue, but it makes a fantastic finishing exercise.

[Monarchking]

Most lying leg curls suck badly.. they put you in a position where your hips are raised which stops you from properly contracting the hamstring. Try raising you upper body off the bench when you do them, it makes the exercise a whole lot harder but the contraction is awesome!

And every now and then do lying leg curls holding as db between your feet.

I only put this in about hammies cos I read in your journal somewhere you wanted them to be better.

thanks, defiantly wanting to improve them. and yea this machine was shit it was hard to get a contraction even though i was squeezing n pausing hard at the top.

Will do them inclined next time around as I can on the unit I have here at home.

What do u think about my aproach to training them? more volume? or just keep looking to improve the SLDL.

[Monarchking]

And every now and then do lying leg curls holding as db between your feet.

^ This. It's a bit awkward controlling and getting a big dumbell into position, even with a training partner, so you'd want to pre-fatigue, but it makes a fantastic finishing exercise.

like this dude?

[Monarchking]

havent entered food intake for months!

2day so far. got another good feed in me.

8xwholegrain toast

3xcup corn/carrot

2xsmall Kumra

3xlarge potaote

2xbannana

3xeggs

5xegg white

1xsize 12 chicken, missing a breast

1xwhey

2xcan sardines :shifty:

1xleg lamb steak

Proli have some chicken b4 bed.

Finished off my 16kg of Ribeye a couple days ago.

Getting 17kg of rump steak 2mrw @ $135 :clap:

[HarryB]

And every now and then do lying leg curls holding as db between your feet.

^ This. It's a bit awkward controlling and getting a big dumbell into position, even with a training partner, so you'd want to pre-fatigue, but it makes a fantastic finishing exercise.

like this dude?

That's it exactly. And in order to improve your hams just keep working your lifts. You don't need to train them more frequently, just train as hard as you can every time. I used to often train hammies first off on leg days when I felt they needed to do some catching up!

[Monarchking]

would of been 25minuets or somthing not sure of the weights cos didnt have my book and was at a local gym. paused at bottom and them pressed so was a bit lighter, no spotter, had f*ck all rest, was left lying in a pool of sweet.

Flat DB Press

4x10

Incline DB Press

4x10

Incline Fly

3x10

[Monarchking]

my training partner dropped a car motor on his hand :shock:

so think hes gana be doing a whole lot of squats in the next few weeks

so I was training solo again today. Checked out a gym in town. Pretty shit.

BB Row

65x12

65x12

75x8

80x6--straight arm cable pull over thingy Super set

80x6--straight arm cable pull over thingy Super set

1 Arm Cable Pull downs

3x10

2 Arm Pull downs

2x10

Seated cable row

3x10

DB Row

42x12

42x12

52x8

A bunch of pull ups, around 40

Been doing a bunch of cable stuff for back recently.

Traps and lower back were a bit sore today so just tried to isolate the lats a bit more

[Monarchking]

Fuckin grind.

TPs broke his hand

Back still niggly

Front Squat

gota keep it tight, and not to rushed

55x5x5x5

65x5x5x5

75x5x5

85x5x5

90x1x1x1

95x1x0-bar went.......down.

Leg press

160x15

170x15

180x15

190x12

200x10

Leg Ex

4x10-20

Body weights 74.5kg in the morning. So dropped a considerably amount of unnecessary fat. Once im a midget again, I don't think Ill mega bulk again because I don't think its worth it.

[Monarchking]

I want a time machine to go back and do a better workout yesterday.

[Monarchking]

Keep going? or clean bulk now? Pretty disappointed in quads. Its been a bitch not been able to do heavy back squats.

[rimma]

Are those some abs I spy coming through bro? :grin: When you compare the pics you almost look bigger now than you did with the gut, well upper body anyway.

I vote lean/clean bulk!

[Monarchking]

Are those some abs I spy coming through bro? :grin: When you compare the pics you almost look bigger now than you did with the gut, well upper body anyway.

I vote lean/clean bulk!

lol they are sneaking through. may have missed the boat this time round.

bringing back the lunge, shoulda never got rid of it.

Heres a side pose, if you wana call it that. Hammy poking though a little bit, and stomach not so massive. but still a good layer of body fat, but not a fat f*ck

getting some shape, another 2years and might get bodybuilder status :grin:

[Monarchking]

lets be honest, this last week energy has been average, been a battle. A little bit of flem too.

Training partner has a plate in his hand and a cast, so he was rapeing the Hack squat

Current Sumo Record is 170x5. I tried for 185x1 but it wasn't going to happen. Not worth getting upset over, I havent been training for them

And calories are down.

Glutes a bit store so Backed off the SLDLs for this week.

The incline Ham curl was awsum.

Behind the neck press was ok, I need to do it seated next time.

Reverse Fly

12x15

14x12

14x12

14xDropset

Behind Neck Press

30x12

35x12

35x8x8

Cable side raise

pyramid

7x20-10

Sumo Deadlift

100x1-170x1

Ham curl

inclined

5x6-12

[Monarchking]

taking the rest of the week off to deload. been working and training 5x a week for 5months and need a break.

[HarryB]

taking the rest of the week off to deload. been working and training 5x a week for 5months and need a break.

A break when you are feeling good is better than waiting for everything to fall apart. Nice consistent gains and hard work there bro!! Eat and rest.

[Monarchking]

taking the rest of the week off to deload. been working and training 5x a week for 5months and need a break.

A break when you are feeling good is better than waiting for everything to fall apart. Nice consistent gains and hard work there bro!! Eat and rest.

Gana hit the Iron in about 30. can't w8.

Slightly change my routine up though. Dropping back to 4days.

Really want to get back into pulling from the floor with solid good form, and improve my pressing form aswell with solid front squats to boot.

The rest has been nice. But its time to get to work!

[Monarchking]

Worked on Deadlift form. still locking out knees to early sometimes.

Wasn't going to equal 170x5

Deadlift

100x5x5

110x5

120x5

130x5

140x5

150x5

160x2

170x1

170x2

BB Row

70x10

72x9

75x9

80x7--Cable Pullover SS x9

80x6--Cable Pullover SS x6

1 Arm Pull Down

x9x9x10

DB Row

40x12x11x10

Alt DB Curl

12x12x12x10

Cable curl

3x7-15

Incline DB Hammer

2x5Dropsetx?

[Monarchking]

this is the amount of Protein I eat each day, altough I may eat 1 more steak instead of the shake, depending on when I finish work.