Monarchking

[poos_n_wees]

Holy shoulders batman :shock:

Looking good MK! Back looks nice and thick.. And your shadow is massive lol.

[Monarchking]

Looking good MK! Back looks nice and thick.. And your shadow is massive lol.

ta, bare n mind it It was during training so the blood was pumping

[Monarchking]

BB Walking lunge

2 steps= 1 rep

Bwx20x20

30x12

40x12

50x12

60x12

80x12 pr

Leg Ex

x12x12

2xDROPSET

Back Squat

100x10

100x10

Leg Curl

4x5-10

SLDL

100x10

100x10

100x8

Havent lunged in ages, defiantly a favoured exercise, can defiantly feel the quads, hamstrings and glutes doing their bit at different stages throughout the movement. Much more than any other compound. So its gana be here for a while.

Lunged out 80 for a solid PR.

Back squaTS felt uncomfortable. Really struggle with that movement.

[Monarchking]

Standing BBMP

50x5x5x5

55xx3x4

62x1x1

66x0

Behind neck Seated Press

35x12

40x10

42x7

45x6

RFLY

5x12+ and a couple of dropsets

Standing calf rasie with BB calf raise Super set

5x10-10

left out some side laterals because shoulders been a little niggly this week n thats an exercise they arn't that fond off

[poos_n_wees]

BB Walking lunge

2 steps= 1 rep

Bwx20x20

30x12

40x12

50x12

60x12

80x12

Impressive! :twisted:

Havent lunged in ages, defiantly a favoured exercise, can defiantly feel the quads, hamstrings and glutes doing their bit at different stages throughout the movement. Much more than any other compound. So its gana be here for a while.

Uhhhh I don't get this when I do lunges.. Everything just hurts :shock: lol

Why are back squats feeling uncomfortable?

[Monarchking]

80x12

Impressive!

Was a grind, took about 3minuets but got more in the tank next week.

Why are back squats feeling uncomfortable?

Injured my back ages ago so I guess I just need to relearn the movement. I'm alittle worried about going atg cos I don't want to reactive the injury. It gets a little niggly. But no way near as bad, I can front squat without TO much trouble.

Really need a growth spurt so been thinking of tacking them in down the list so Im using less weight.

[Monarchking]

Needa little extra oomph in my training so gana hit some fst-7 on my lats, quads, chest and mayb hamstrings also gota pull fingure and do some different exercises n circuits for calfs. will give it 6months or so

Will take some pics next non training day of poses then put away the camera untill Xmas and really try n smash it.

Weighed in at 76 this morning. So would hit 80+ by end of the year, n hope there is some muscle built along the way. last time I was 80+ had a solid gut so hopes will be sameish weight but not so tanky lol.

Glutes n adductors? pretty sore so did rack pulls instead bellow the knee.

also going to do underhand grip BB rows for a while, see if it makes a difference.

Rack Pulls

Bellow knee

would prefer lower blocks to get a little leg drive.

100x10x10

130x10x10

160x10

180x5

190x3

160x12

BB Row

Underhand

60x12

70x10

70x8

70x8

75x7

Lat Pulldown

4x9-10 ramping weight

1xDROPSET

Cable rows

3x12

Cable Pullovers

Mega pump

30sec rest

7x12

Cable curls

4x10-12 ramping weight to 1 mega set

Alt DB curl

12x10x10x10

[Monarchking]

Flat Bench

wanted more weight for last set but wasnt in the cage and had no spotter

warm ups

80x9

80x7

85x5

75x10

Incline BB Press

55x10

57x10

60x7

Flat DB Press

25x10

27.5x7

27.5x5

27.5x3xDROPSET

Incline Fly

20x7

17.5x7

17.5x7

Flat Fly

30 sec rest

7sets @ 12x10

Tricep Pushdown V handle

4x15-10

Skull Krusher

unkown weight cos wasn't at my gym n duno how much bar was

30-35?x10x8x6

1arm DB Ex

10x8

10x8

Mean as pump thought I was going to explode! :shock:

[Monarchking]

was raining so no lunge and went to a gym in town

not epic PRs, but improvement so noted.

Front squat

solid as reps, happy no back trouble

warm ups

85x5

87.5x5

90x3 pr

95x2 pr

100x1

Leg press

180x10

200x20 pr

240x8 pr

260x4-pr-200x12

DROPSET

Leg Ex

30sec rest

7x10

SLDL

100x5

120x5

130x5

140x5

Leg Curl

3x10

[Monarchking]

Going to buy a Leg Press for my gym next week I reckon. Been wanting one fora ages so may as well just do it. :grin:

[poos_n_wees]

Front squat

solid as reps, happy no back trouble

warm ups

85x5

87.5x5

90x3 pr

95x2 pr

100x1

Good stuff :clap: Good to hear the back isn't giving you any grief.

Going to buy a Leg Press for my gym next week I reckon. Been wanting one fora ages so may as well just do it. :grin:

\:D/

[Monarchking]

Good stuff Good to hear the back isn't giving you any grief.

cheer, defiantly getting ontop of it FINALLY!!

Found a deep tissue lady aswell. So that should help out also.

might have got more reps, but was a pr so just took it. gota be careful lol

[Monarchking]

Training was a little slower today, had an untrained mate come into day for a look. But was all good in the hood. He was freakishly tight in the pec/shoulder area and found it very hard to press lol. Told him to stretch front delt, pec minor n bicep. think thats right lol he was slightly rotated inwards

Standing BB Press

felt good, should of had a PR on first set of 60 but lost balance with feet

50x5x5x5

55x5x5

60x3x3

Behind Neck Press

felt good, light weight, couple more weeks n should get the numbers up I reckon

35x12

40x12

45x10 pr

47x7 pr

Reverse fly

12x15

17x10x10x10

Side cable rasie

7x12

Standing calf raise

10x6-12

[Monarchking]

BB Row

70x12

70x11

75x9

80x8

85x8

Deadlift from 10cm block

130x10

150x10

170x6+shrug

185x2

Lat Pull Down

4x8-14 ramping weight

1xDROPSET-mixed grips

Seated cable row

3x8-10

Cable Pullover

30sec rest

7x12

Preacer Curl

shitest exercise ever

30x10

35x7

35x7

Cable Curl

4x10 ramping weight

New guy training here pulled 150 off the 10cm for 1rep, first time training back. Not to bad.

[Monarchking]

Incline BB

50x12

55x10

60x10

65x6

67x5

Flat BB

65x12

70x10

75x6

75xDROPSET

INcline Fly

17x10x10x10

Flat DB

25x10

25x7

Flat fly

30sec rest

7x9-12@12kg

Push Downs

Straight bar

4x7-12-ramping weight 1 Dropset

SKull Krusher

30x10x10x10

Average

[Monarchking]

Front Squat

warms

85x5

90x4

90x5 pr

95x3 pr

110x2 pr

BB Hack Squat

100x10

120x8

130x5-Leg Ex SS

BB Lunge

A little light wasn't sure what to load up, 65-75max set would be good

2 steps=1 rep

40x12

50x12

60x14

Leg Ex

3x15-20 1 Dropset

SLDL

100x10

120x8

140x5

Leg curl

3x8

6 Day Holiday, say what?! :shock:

[mike27]

nice work on the front squats!!

[HarryB]

nice work on the front squats!!

+1 mate!

[Monarchking]

nice work on the front squats!!

+1 mate!

Thanks! I was just going to match my previous best of 100x1. But thought, na f*ck that, strength has been good and need to bust into some higher numbers so wacked on 110, went down and up, light weight then went down again for a 2nd. Partner touched elbows on the second, but I would have nailed it. Felt good. Core ripped to shreds. A solid 120 would be nice

hips still a little tight at the bottom.

[Monarchking]

Standing BB Press

50x11

50x7

50x8-couple spotted

55x4-40x6?

DROPSET

Behind Neck BB press

40x12

45x8

50x7-dirty little fingures on my bar

Reverse fly

12x15

14x18

17x12

17x11

Cable Up right Row

2x12

1xDROPSET

Standing Calf rasie

5x8-10

1 Leg Calf raise mega stretch

4x10

Shoulders get pumped fucken easy n they feel like they could handle 2x the volume I'm giving them.

[Shutupandsquat]

If you're getting growth, there's no real rush to change anything. But going heavier could help.

[Monarchking]

haha Id go heavier if I could :grin:

[mike27]

change calf exercisers maybe?

[Monarchking]

change calf exercisers maybe?

I know, but what? I have free weights thats about it no machines.

[Shutupandsquat]

change calf exercisers maybe?

I know, but what? I have free weights thats about it no machines.

You could find some sort of padding and put it on your knees, put the barbell on the pad. Sitting on a bench you could have your feet on a box and do some seated calf raises? Ghetto style