Monarchking

[Monarchking]

Front Squat

Solid, wraped up and got a spot for 120

82x5

82x5

82x5

82x5

82x5

100x7-belt/spotter

110x3-belt/spotter

120x1-wraps/belt/spotter lol

Leg press

Wasn't sure where to start. But now have access to a Leg press!

200x8

240x6

270x6-wraps

Machine hack Squat

Hate this shit, just dont feel it, I just feel it in the knees. :?

90x10

90x10-leg ex SS

BB Walking Lunge

2steps=1 rep

50x12

55x12

60x12

Leg Ex

30sec rest

7x12

Gheto Glute ham raise

1st time doing these :shock: :shock: :shock: HOLY f*ck your hamstring contract VERY hard. lol I was impressed. Very difficult

3x3x3

Romanian DL

Dropped the weight considerably and got a epic stretch

60x10

80x10

110x8

Lying ham curl

3x8-12

Had to change T-shirts half way through I was sweating pretty hard core.

[Monarchking]

quads are nice n tight 2day. Going to be worse 2mrw.

Getting alot more serious about my calfs. Currently weak and small, but starting to smash them. Still along way to go.

Havant had an official weigh in but around 81-83 gym weigh in so i guess mayb 77-78 stripped in the morning? I always forget to weigh myself.

A good chunk of body fat, can see alittle outline of top ab and have some quad separation and some tricep. Not over weight but not ripped lol

5foot 5.5

Seated Behind Neck Press

50x8

50x7x7

55x4-40x6

DROPSET

Arnold Press

Felt fucken good actully!

17x12x12x12

DB Side raise-cable Upright row SS

mega burn, good squeeze

10x12--x10

10x12--x10

10x12--x10

Reverse Fly

3x12@12kg

2x10@14kg

DB Shrug

35x12

40x12

40x12

Seated gehto BB Calf rasie

3x15@60kg

3x8@80kg

3x7@100kg

Leg press raise?

First time doing these, just gota a stretch then pushed and squeezed

100x15

130x12

130x12

Cable pulls

For front of calf

3x20

[Monarchking]

Wide Pull ups

Fucken hell hard as, been awhile :naughty:

bwx10

10x8

10x6

10x6

bwx10

Rack Chin

Had the rack set up much better. Used a BB for added resistance.

bwx12x12

30x6-bwx5

30x6-bwx5

DROPSETS

Lat Puldown

Super controll, last set went a little more feral

4x8-12

BB Row

Narrow greip, mega squeeze

60x12

60x12

60x12- Cable pull over SS x10

Seated cable

Still havent masted it, I feel I should be stretching in the lat but don't fell it, good squeeze though

4x8

Deadlift off 10cm block

warmups

170x5

190x1

Straight arm pull down

30sec rest

7x12

Flabby :? :oops:

[Monarchking]

So I finished work early so I can get in the gym, then head down to Dunedun to watch the All Blacks, might see Gym Rat down there?

About to hit chest and some calfs in about 30 minuets.

Im a massive RHCP fan.

Check out their new single

[Monarchking]

Incline Bench

f*ck me!

70x8

80x3-70x5-DROP

70x6

Flat Bench

All reps paused

70x7

70x7

70x7

Incline DB Press

32x6x6x6

Flat Fly

felt mega awsome

14x10x10x10

Decline BB

Shitest exercise ever?

60x8

65x7

70x3-60x3DROP

Pushups

30sec rest

65 over 7 attemps

Standing calf raise

increasing 5kg each sesh

5x5

Calf press

100x15x15x15

[Monarchking]

Official weigh in:

79.5kg

[Monarchking]

Its good to be giving the arms some attention. :grin: Gota get them growing again.

Also good to be back home. Went down to Dunediun for the rugby, what was good, but ate alot of crap, not many decent meals you can buy from little townships. Had a couple of beers too. :shock: All good in the hood. Seen Tain Randle and shook his hand while we waited in line for a hot dog. hehe.

Any way

Push Downs

Straight bar

3x12-15

2x6

Skull Crusher

Used an ez curl bar, I usaly use one of these

30x7

35x7

40x4-30x10

DROPSET

Close grip Bench

Nice control could really feel the triceps pressing

60x10

60x10

70x5

1Arm DB Ex

Left still behind

10x10x10x10

Rope Pushdowns

3x10

Wide Grip Cable Curl

3x9

Incline Hammer

14x7x7x7

reverse cable curl

3x10

Alt DB Curl

14x8x8x8

DB preacher

14x7x7x7

50minuets, felt good, give it some time got a good feeling about it!

[Monarchking]

Mon-Fri

This is my basic meal plan. I usaly just roast a hunk of meat(usally beef) Ive had pork the last 2 days :grin: and make a pot of potatoes or kumra with some vegetables each night.

Makes it easy to chuck shit in the oven and by the time Iv'e finished training around 5 its cooked.

Can't be arsed eating big at 3:30 so nock back a shake then do sum work for an hour then cook up 4eggs and bacon. Or rump steak. Depends. along with 4 wholegrain toast n a coffie.

Then eat a fist full(roughly) of meat/startch/vegatbles every 2hours untill 2:45 where I have a shake n some oats. have a 20minuet POWER NAP, then train. \:D/ then some sugary coco pops with some whey post workout, and by 7 my meats cooked and Ill watch some DBZ and eat another meal.

And mayb a little sumthing b4 bed, milk//whey/meat depends what time I crash

3:30-protien shake

5:15-bacon/eggs/toast/sometimes steak

8:00-starch/veg/meat(usually roast beef)

10:15-starch/veg/meat(usually roast beef)

12:30-starchy/veg/meat(usually roast beef)

2:45-Whey/oats(about a 1.5cups)

5:00-whey/bowl of cereal(2+cups)

7:00-starch/veg/meat(usually roast beef)

8:30-?

Getting ready for 2mrws day at work:

[Monarchking]

Sup.

Didn't get as much volume as I would have liked 2day. Snow was still around so didnt lunge, but increased weight a little.

Found a epic technique with lying hamstring curls. I use an incline bench, but 2day I pointed my toes out, and f*ck what a diferance. Was an epic contraction!

tryed good mornings, but will take some time to learn how to do them properly, felt a bit funny.

Been implementing some knee support. And seems to be effective.

Nailed 125, looks like I made depth:

TP touching elbows though.

Front squat

been increasing 5x5 each week and getting the reps with solid form.

85x5

85x5

85x5

85x5

85x5

102x6 b

112x3 b/w

125x1 b/w

Leg press

200x12

220x12

220x10

250x5

270x5 w

Leg Ex

30sec rest

7x12

Hamsting curl

Best they have ever felt

3x10-12

2x6

Good mornings

Gumby and weird, just trying to feel the hammys

30x8x8x8

Glute hams, gheto style

Fucken hard shit, just have to controll the negative for as long aspossible,

I was doing better than last week so thats progress

3x4

[Monarchking]

[loveggs]

good morning to that!!! hahah :shock:

[Monarchking]

good morning to that!!! hahah :shock:

:nod: :nod: :nod:

Loveggs, where u been?

Standing BB Press

Felt good from the get go so decided to tick off some records.

Failed a 70kg press straight off the rack. I bring the bar between ,my chin and chest when repping

55x5

60x5 pr

65x1 pr

67x1 pr

70x0

55x5-40x12

DROPSET

Seated BHNeck Press

Dropped weight, arms were just going bellow parallel so decided to get a better ROM

50x7

45x7

45x7-35x??

DROPSET

DB Side raise Super setted with cable Upright row

Neglected DB side raises for ages,(did cables) I just dont like them! But Ill get over it. Its a staple really.

10x12-x10

10x12-x10

10x12-x10

Reverse DB Fly

5x10-12

BB Shrug

These are hard to keep form. Elbows bend n shit, Id rather just wack on 130 and power shrug that shit 8)

60x20

80x12

100x8

100x8

60x20

Standing calf raise

Been slowly increasing

5x5

Standing calf raise-calf press SS

did 5 rounds

x8-12--x8-12

[loveggs]

hah iv been very busy!! with work and my training and the twins! its full on hahahah

looks like yor trainings goin good u have made some excellent progress since u started keep up the good work bro!

i startin a bulking mish from last week , eat as much as i kan and switched my training up to high rep low weight for 3 weeks, amazing how sore ya get doing it!!!

[Monarchking]

hah iv been very busy!! with work and my training and the twins! its full on hahahah

Hope is all good!. Busy is good, hope theres still plenty of play time

looks like yor trainings goin good u have made some excellent progress since u started keep up the good work bro!

cheer, all in good time aye? I hardly think about the past, just look at my current state and :oops: cos I want so much more! Patience.

training up to high rep low weight for 3 weeks,

whats this high rep you talk of? 12? 20? ++?

Peace

[loveggs]

plenty of play time!! hahah therez 24 hourz in a day :grin:

all in good time ya cant rush it

an aim for 15 to 18 reps :grin:

[Monarchking]

BB Row

Narrow overhand grip

92kg 5x6

Seated cable Row

After these felt fucken nice back there

1x12

3x7

Deadlift from 10cm block

Warmups

170x10

190x3

Chin ups

bwx10x8x6

Rack chins

3x12

Lat Pulldown

2x12

3x7

Straight arm pull down

30sec rest

7x12

Felt massive by the end of it! :shock:

Perfect training weather, about 14decrees. so no shirt needed :oops:

(DW I have my own gym :grin: )

Nights a getting lighter as the days get longer \:D/

[Pseudonym]

Re the photos on the previous page (better late than never, eh?) I don't think you're looking particularly flabby. Definitely solid - you'll have some good size left when you cut up. :clap:

[poos_n_wees]

55x5

60x5 pr

65x1 pr

67x1 pr

70x0

55x5-40x12

DROPSET

Impressive PR's MK! Coming close to pressing BW over your head

Front squats are damn strong too.

I don't think you're looking particularly flabby. Definitely solid - you'll have some good size left when you cut up. :clap:

Ditto. Looking wide in the shoulders and upper back.. :nod:

[Monarchking]

Impressive PR's MK! Coming close to pressing BW over your head

Front squats are damn strong too.

mm thanks, but I want so much more from my pressing movements. Like Its taken ages to press 65! I've failed it a few times, even my training partner has a 65kg overhead press and I beat him in everything! No injures in that department atm so thats a bonus!

And the last few sets of fronts I'm using wraps what I think helps a lot.

I want to front Squat 140 with wraps on so fingers crossed and make 100 light weight. I seen your vids Poos, solid pulling!

I don't think you're looking particularly flabby. Definitely solid - you'll have some good size left when you cut up.

Ditto. Looking wide in the shoulders and upper back..

cheer both of you. Whenever that is who knows? need some calfs lol shoulders look shit from the front imo so gota smash those side laterals I recon, and chest is shit then again everything would look better a few digits leaner :grin:

peace

[Monarchking]

PS its just good to find a squatting movement I can put some energy into. After a year or so of fucking around with a back problem, looking for something that works, the Frontie is where its at!

[Monarchking]

Need energy! lol. had a 30minuet sleep after work and took some stims but still was pretty flat. Worked on my form more than anything and started 2 5x5s to work on.

Incline felt heavy, and was hard to keep that dam arse on the bench.

Flat bench felt light weight, new setup and paused every rep. Ive done 90x5x5, touch n go, but want to beable to have alot better control over the barbell. 120kg bench would be fucken awesome, but its along way away!time will tell

Incline BB Press

L&P sweet control, but heavy!

75kg 5x5

Flat BB Press

All reps paused

75kg 5x5

Incline DB

32x5

28x8

28x8

Decline BB

60x10

60x10

60x8

Pressups

71 over 7 attempts.

One legged calf press - supersetted with cable pulls and standing calf raise.

Started with my small calf..(well smaller calf lol) and matched the reps with my bigger one

40x20-x20

70x20-x20

70x20-x5

70x15-x5

I actuly think the outer calf muscle is getting rounder \:D/

Or its just my imagination :evil:

[Monarchking]

Not a bad sesh, but not the skin tearing mother fucken pump Im used to :?

Fucken forgot to book in a deep tissue massage, n I can feel my glutes getting a bit tight and uncomfortable, so will proli have to spend a bit of time 2rw rolling the quads and stretching to be fit for Mondays training.

Other wise Ill be battling some back pain.

Out of whey so straight into a litre of yellow top and chicken n rice is nearly cooked.

Push down

3x12-15

2x6

Skull Krusher

30x8

35x8

40x4-30x10

Dropset

Close grip bench

60x10

62x10

65x8

Bench dips

A little shoulder trouble

bwx20

20x12

30x12

30x12

1 Arm tri ex

10x10x10x8

Cable Curl

1x15

3x8

DB Preacher

3x8 @14kg

Incline Hammer

3x7 @ 15kg

Alt DB

15x7x7x7

Close grip Ez

Fucken shit

30x10x8x8

Again not the best pump in the world, oh well. got it done

[poos_n_wees]

I actuly think the outer calf muscle is getting rounder \:D/

Or its just my imagination :evil:

\:D/ You taking measurements for progress MK?

[Monarchking]

I actuly think the outer calf muscle is getting rounder \:D/

Or its just my imagination :evil:

\:D/ You taking measurements for progress MK?

Yes, but havent done any in a while, calf was up a couple cms with out training :roll: so hopefully they will start growing with some actual work. . Last I checked i think arms, quads, calves had not grown.

But now I've got an arm day, and am over my back injury and progressing well with the front squat. so fingues crossed.

I was a little worried my back was gana give out today, been felling realy tight, but I actully had good strngth just had to keep abs really tight :grin:

Front Squat

5x5 felt light weight, was even pausing some reps.

87x5

87x5

87x5

87x5

87x5

104x6 (knee support n belt)

115x3

127x1

Leg press

220x12

250x5

250x9 (knee support)

270x5 "

1 Legged Leg Press

xfail. Like where the f*ck do I put my other leg? lol

Leg Ex

30sec rest

7x12

Leg Curl

3x12

2x6

Romanians

100x10

110x10

120x6

GHR negatives

Getting better, I can fully controll the first rep now \:D/

3x3

Squats were good. But they take a while.

Leg press all good, hope I'm not cheating myself using wraps.

Fucked around with a 1legged press but was seriously confused.

Um. Hams were screaming. Could proli use a little more volume, but time was ticking. I do think they have some shape, theres just a big bit or arse fat thats hidding them lol

Um in side poses you guys push your ham, out with your other leg/knee?

[Shutupandsquat]

Front squats seem to be getting stronger every week. Good work dude.

With the GHR's, I like to do them as my first hammy movement since that's when they're the freshest and if you do them second or third etc. then it's just harder to control/can't get out as much and I like them a lot as a pump exercise. Once you can control it more, start super setting them; that shit BURNS!

But still, good work nonetheless and making improvements in strength!