Monarchking

[Monarchking]

Well my quads responded well to the low rest leg press smash.

Will have to hit hammys sometime this week, mayb with back and make it a 'shock the muscle' workout, with some crazy shit. like 30sec rest pull ups and some romanian deadlifts.

Alot warmer in the gym 2day. 5decrees. so all good n the hood :grin:

Started with calves, again lightened up the load and concentrated on stretch and squeeze.

Standing calf raise

increased weight by 2k each set. had to rest pause a few

5x12

Gehto style BB Seated calf raise

about 70kg

3x8-12

Calf press on leg press.

Cant get the best ROM here. Super setted with standin calf raise

130x25--x5

130x15--x5

130x20--x5

Calfs were shaking :pfft: And was actuly hard to balance my standing Press

BB Milatary Press

5x5 @ 51kg

DB Side raise with cable side raise SS

Im fucken retarted at side raises so moved to 1 arm at a time and hold onto the squat rack to eliminated body movment.

Did 3sets per side

11x10-12--x6-8

Reverse Fly

4x12 @ 14kg

Cable Upright row

Superseted the last 2 sets with 15kg DB shrugs, 3sec stretch n squeeze.

3x10

Not to bad, but energy was average? calfs were killing me.

[loveggs]

log lunges hahahah ghetto az!!!!

good u stil trainin in thes cold spell bro

[Monarchking]

log lunges hahahah ghetto az!!!!

good u stil trainin in thes cold spell bro

that was Matt Kroc tho, not me

[Monarchking]

Can't get over how sore my quads are. its day 3 and it feels like day 1 0r 2 lol.

Intensity was high, and last week I was sick so only did a 5x5 front squat, so they sort of had a weeks rest.

Scheduled Back day, and I was going to tack in some Hamstring.

Im going to be doing a 5x3 deadlift every other week starting from this week, but Instead I trained chest lol. I need another days rest lol.

This week is sort of a random training, mix it up, get some shock theropy going. so yea.

Started with:

Flat Bench

Paused 100 easy for a Paused PR. benched 105, and 100 a few times but its a fucken grind. But the Bench today was piece of cake, butt on the bench, paused at the chest and exploded up. 110 was a no go :oops:

100x1(paused) PR

110x0

90x5

90x5

80x7

80x7

Incline BB

60x9

60x9

60x7

Decline BB

70x8

70x7

70x8-50x8-20x?-Pressup

DROPSET

Pushups

50

All n all pretty average, but was happy how light 100 felt compared to previous times when Ive shit myself trying to touch and bounce, I mean go that shit. 8)

Starting to get a little uncomfortable with my conditioning

[Monarchking]

Conventional Deadlift

160x3@5sets i think will be the weight. Current PR is 170x5(sumo) 190x1(conven)

150x3x3x3

160x3

170x1-150x2

GHR

Negatives :oops:

3x3

Ham Curl

3x8

Pull ups

30sec rest

10sets @ 4reps

Lat Pulldown narrow grip

3x10

Seated Cable

3x8

bit of an unstructured sesh, but all good in the hood this week.

Gutted with the 5th set of deadlift, 150 was lightweight, and 160 was challenging but not over the top, 170 was heavy! Didn't have the mongrel to pull for a second..pussy

Pull ups were perfect, well I hope so :pfft:

Work 2mrw and then an Arm smash. f*ck i hate arms

[Monarchking]

Had a Sunday arm pump, did 3exercises 3 sets, supersetting a tricep-bicep exercise. I want big guns, but fucken hate training them, hard to take curls seriously.

2day was Quads/Hams.

Quick opinion. Quads as most of you agree take alot of energy and mongrel, well I think anyway, hams on the other hand imo are more of a mental game, less brute and a little more brain. Still gota go feral and rape them, but require a bit more concentration. What u think?

I love having my own gym, cos say when training quads or doing deadlifts, It doesn't matter if I make some noise and rev myself or my TP up, listing to heavy metal ofcoarse...what ever gets you through a set/rep I gues :grin:

Front squat

Kept 90. I only got 24 reps last time, I was sick but no excuse so came back to nail the 5x5

90x5

90x5

90x5

90x5

90x5

Leg Press

Last set not sure how many reps, got to about 8 then had to rest pause, rest pause then eventuly got stuck under the machine, failure death.

180x20

200x12

220x8

200x15?

Lex Ex

30sec rest, pointed toes in a bit here, seems to hit tear drop hard.

7x12-15

Straight leg Dead

2nd last set was super epic, last set I didnt feel it as much and stopped.

60x10

80x10

100x10

110x10

120x5

ham curl

3x12

2x5

Mean, Maori, mean. Another good sesh. Lets hope the overhead pressing feels light weight 2mrw \:D/

Oh. I lol'd when I heard a sum1 I know who entered a local "Biggest losser" contest lost 400grams...hehehe I guess you get out what you put in. :evil:

SAY WHAT?

Love wathcing, Johny, Kroc or Branch b4 I train. It turns me into an animal(atleast I think I am 1) :doh:

[Monarchking]

Keep forgetting to do an offical weigh in.

Right shoulder seemed a little niggly, aparaently a nerve must run through there, a little inflamed 2day :cry:

Overhead press

52x5x5x5x5x5

Side raises

fucking heavy :oops:

12x10x10x10

Behind Neck BB Press

40x12

40x12

40x10

Reverse fly-->Cable Upright row-->DB Shrug Tri set

did this 4times with 12kg DBs for the fly and 15kg plates for the shrug.

Standing calf raise

Pyramid set. weighted up 2kg untill aboout set 8 when I knocked it back

10x10

[Monarchking]

slight set back, cut my left hand between my thumb and pointing fingure. Not to bad a few scratches n cuts with one deepish one 1cm across. So back day is a no go, bit of a grip issue well, could do some exercises but just going to let it heal up a bit. 3 days off work :grin:

. Should beable to press 2mrw.

As far as real injury's, nothing major. right behind the knee calf/ham area tender and not as mobile, right groin niggly, and right shoulder seems ok, although it was a bitch on Tueday.

Lower back seems ok but a little tight earlier this week.

79.7 official weigh in this morning. 3:30am, stipped.

[loveggs]

hows training goin bro

[Monarchking]

hows training goin bro

all good man. slight improvements all round I think.

Always feel I can push harder though!

[loveggs]

keep it up!!! my training is goin sweet aye getting closer to the 100kg mark haha

[Monarchking]

Incline BB Press

80x5x5x5x5x5

Flat BB Press

last rep paused, except last set where I failed

82.7x5x5x5x5x4

Incline DB

Super pro chest contraction

30x8x8x8

Decline BB Press

67.5x8x8x8

I Also trained in the AM. Just a quick lat smash with some situps. Nothing major. My hand has fucken healed fast over night. Super anabolic?

Ive got my brother into training started him on Starting strength and now a 4days split., hes gone from 62-68kg hes about 5'10? i guess duno taller than me anyway. hes Deadlifting 130x5 and squats 85x5 i think. So all good there, but f*ck he makes me feel fat the skinny basted lol.

[Monarchking]

Arm pump

Cable pushdowns

3x12

2x6

Skull Krusher

32x10

32x10

32x12+dropset

1 Arm Overhead DB Ex

12x10

12x10

12x8

12x8

Dips/tri pushups etc

Cable Curl

10x10

East Side Tshirt Courtesy of "Best Bench'

Arm Pump

[Monarchking]

Back was a bit niggly, has been feeling vunrable for a few days.

Right inner groin in fucken sore, had this for a few weeks now. I think I found a stretch that fucken hurts so obviously that needs some atention.

Kinda sucks.

Front Squat

Disappointed, used a belt 3rd set onwards, back was niggly. week core needs some serious attention and ham/glute fucken hurts when stretched. My abs are always sore after front squatting, adding some direct work on Fridays. Might keep this weight for next week, just to get solid reps, as I felt they could be better.

92x5

92x5

92x5

92x5

92x5

Leg Press

180x20

220x10

220x9

220x8

Static BB Lunge

Havent realy done static lunges, more of a walking Lunge man. :grin: They were actuly tough. making a staple. Just did 2 sets per leg so 4 in total. 30 was burning but will increase from here. Felt them in quads alot more than ham/glute like a walking lunge

30x12

30x12

leg Ex

30sec rest last set SS BW squat x? was fatigued.

7x12

Stiff leg Dead

No rest between sets, I wasnt in a rush, but added weight, then did a set.

50x8

60x8

70x8

80x8

90x9

100x8x8x8

Ham Curl

3x12

Sweating a lot. Again squats were average, just felt stiff.

[loveggs]

keep that good work up bro! u plan to enter a comp sum time?

[Shutupandsquat]

That photo was to show off the shirt? hahaha.

Legs are actually looking pretty good man.

[Monarchking]

That photo was to show off the shirt? hahaha.

Legs are actually looking pretty good man.

Its my favourite T :grin:

[Monarchking]

keep that good work up bro! u plan to enter a comp sum time?

Not any time soon. I know how good ya gota be, and I want to make LOTS of improvements, 4myself anyway.

I am thinking of doing a serious cut soon, so I know what I have and then do a mega rebuild. But Id be such a light weight!

arnt you thinking about it?

[loveggs]

keep that good work up bro! u plan to enter a comp sum time?

Not any time soon. I know how good ya gota be, and I want to make LOTS of improvements, 4myself anyway.

I am thinking of doing a serious cut soon, so I know what I have and then do a mega rebuild. But Id be such a light weight!

arnt you thinking about it?

yeah its hard work!! im aiming to be how i want at the end of this year so hard work an more hard work!!!

i definatly wanna enter a comp sum tym sewn

[Monarchking]

keep that good work up bro! u plan to enter a comp sum time?

Not any time soon. I know how good ya gota be, and I want to make LOTS of improvements, 4myself anyway.

I am thinking of doing a serious cut soon, so I know what I have and then do a mega rebuild. But Id be such a light weight!

arnt you thinking about it?

yeah its hard work!! im aiming to be how i want at the end of this year so hard work an more hard work!!!

i definatly wanna enter a comp sum tym sewn

solid goal bro. f*ck i reckon it would be nerve racking though. Its not often I walk around naked in front of people lol. But imo it would be a great experience and would proli drive you to train and diet harder in the future.

[loveggs]

hahahahhah fuk yeah i know wat you mean , but its showing off all your hard work so im not fussd will be a mean adrenalin rush!

[Monarchking]

hahahahhah fuk yeah i know wat you mean , but its showing off all your hard work so im not fussd will be a mean adrenalin rush!

keep us informed

[loveggs]

i sure will! have a good wun bro i gotta feed myself hahaha laters!

[Monarchking]

had to shitft training around a little this week just because.

Pretty good sesh, although the incline was heavy as, I moved it from a low incline to a high incline. I still think the low incline is better, because I feel it hits the target area, but was at a difrent gym and had to deal with it.

Incline BB

high incline, heavy

5x2 @82.5

Flat BB

Light weight

5x5 @85

Incline DB

More pro conection

27.5x12x11x7

Decline BB

67.5x8

70x8x8x7

Tricep PDwn

3x10-12

Standing calf raise

3x10

3x7

Seated Calf raise

5x8-12

Loving the BB.

Was a solo triain, Tp sick.

[Monarchking]

Just added a pic of right quads because I can and the light was coming through the window And was bored. looks like sum muscle under there, carrying lots of fat though.

Black n white cos I needa tan lol!

I hope i dnt get in to much trouble wearing the T-shirt with such crappy lifts :oops: