Monarchking

[Monarchking]

Deadlift

Last rep was a bit hard, but completed sets easy enough. Still straighting legs to early on some reps.

5x3 @155

BB Row

80x8x8

85x7x7

Lat Pdwn

4x8-12

Rack chin

3x10 10kilo plate

straight arm push dwn

30sec rest

7x10-12

[Monarchking]

trained guns today, had to catch up.

Alt db curl

15x8

16x8

17x8x8x6

Incline Db curl

14x5x6x5

Wide G cable

3x10

narrow G cable

3x8

seated hammer c

17x6-8

Thinking of making a Trap bar, that would be epic. Or you can buy one for $170, and the guy claims it has a 400kg breaking strain.

I have never used one and havent read much about them.

Also a mate whos been training at my gym hit 170 Deadlift not bad after 6 weeks or so. Spose hes 85 kg, not to tall. Trying to convince him to eat lots but hes not sure about putting on weight! I said, Aim for 100kg this time next year and keep lifting and you should hit some decent numbers....so fingers crossed. His squats 130for a couple I think also. So some solid potential!

And my 65kg bro hit 130x5x5x4 on his deadlift after 2months?. All good in the hood.

Im going to have to dig fucken deep to stay ahead of these guys lol

[Monarchking]

Fucken shit hips bro.

I spent 30 minuets stretching and on a roller and did they give me grief in the squats! Might even widen my stance.

I haven't had a deep tissue massage for a good 3 weeks(bitch moved and I haven't got her new number)

So that's gay.

Groin been a pain also.

Front Squat.

Partner guiding elbows in some reps. Its getting heavy and am not in 100% form. Mayb time to do tripples or 12s...tripples :grin:

95x5

95x5

95x5

95x5(b)

100x3(b)

Leg Press

185x20

225x10

225x9

225x8

Static BB Lunge

2sets per leg

32x12x12

Leg Ex

30sec rest, point toes in at top helps contract

7x12

SLDL

Minumial rest

60x8

70x8

80x8

90x8

100x8x8x8

Leg curl

3x8-10

Good sesh, but again front of my hips were pain. :doh:

[Monarchking]

BB Press

55x5x5x5x5x5

Behind neck BB

40x12

40x10

40x10-DROPSET

Side DB Raise

12x12x12x12

TRI SET

Reverse DB Fly--Cable UUR--DB Shrug

x3

Standing Calf raise

3x12

3x8

Seated BB Gheto style calf raise

3x12 @60kg

No comment. gota see a man about a dog

[Monarchking]

Lats are swole, but waist is thick :oops:

must be 80 stripped by now 83-4 in the arvo. few more weeks then might have to cut back the cals.

Felt heavy today, was hard n fast.

BB Row

felt heavy but felt solid

95x5x5x6x6x6

DB Row

45x15

47x13

47x11

Seated Cable

3x8

Pull up

6x6x6x

Lat Pdwon

4x8-10

Rack chin

10kgx10x7x7

Straight arm pulldown

30sec rest

7x10

[Monarchking]

Dam hit bit of a wall.

Time for a mix up, mayb i can beat my current flat bench record of 90x5 and make it 90x7??? :pfft:

Right shoulder niggly and noticeably weaker of the chest that side.

Low incline BB

heavy as f*ck

85x5

85x5

85x4

85x3

85x3

Flat BB

Solid but shoulder holding me back a bit.

87.5x5

87.5x5

87.5x5

87.5x5-last 1 spoted, didnt want any jerking or to much of a fight/shoulder

87.5x5-''

INcline DB

27x11x9x7

Decline BB

72.5x6x6x6

[Monarchking]

Smashed sum arms. Need to implement a couple new tricep movments. Guns going well :grin:

Push down

1x12

3x6-9

Skull Krusher

32x9x9x9

Close grip bench

60x12

65x8

67x6xDROPSET

1 arm db

10x10x10x10

Alt DB curl

15x8x8

18x9x6x6

Incline db curl

15x6x6x6

Wide grip cablke curl

3x10

close grip cable

3x10

Hammer

2heavy i recon

17x6x6x6

Straight into pork/potatoe/bread. havent had a protein shake for a week, run out :doh:

[Monarchking]

Front squat

wider more natrual stance. hips sore.

96x3x3x3x3x3

Leg press

got stuck last set

187x20

227x12

227x9

227x8

BB Static lunge

2sets per leg

35x12x12x12x12

leg Ex+bw squats to boot

30sec rest

7x12

Stiff leg Dead

knees slightly bent, first 5sets 30sec rest

65x8

75x8

85x8

95x8

105x8x8x10

Ham curl

3x8

post workout 2lite strawberry milk

[Monarchking]

post workout 2lite strawberry milk

f*ck bad idea

[mike27]

yup!!! :nod: :puke:

[Monarchking]

yup!!! :nod: :puke:

finally coming right. mega bloat. holding it down... :cry:

[OnlyHuman]

post workout 2lite strawberry milk

f*ck bad idea

Yeah, should have been CHOCOLATE flavor :wink:

[Monarchking]

post workout 2lite strawberry milk

f*ck bad idea

Yeah, should have been CHOCOLATE flavor :wink:

that was the plan, but the strawberry was in the 'reduced to clear' section.. so I went budget styles

[Monarchking]

Over head press

felt light weight, heaps easier than last weeks 55. fingures crossed for 60+ over 5 sets.

57x5

57x5

57x5

57x5

57x5

behind the neck bb

40x12

40x9

40x9

DB side raise-cable side raise SS

10x12-x4-5ish

10x12-x4-5ish

10x12-x4-5ish

TRISET

DB reverse fly-cable upright row-db shrug

12x10--x10---15x20

Standing calf raise

3x20

3x8

Standing calf raise--toe press Superset

x6-8---100x12-15

x6-8---100x12-15

x6-8---100x12-15

[Monarchking]

Deadlift

Felt fucken heavy.

157.5x3

157.5x3

157.5x3

157.5x3

157.5x3

Pendlay Row

New, felt good, but dam Im tight in those hips

60x6

60x6

70x6

70x6

70x6

BB Row

Wider grip than usual

70x8

70x8

70x8

Lat Pull down

2nd set and back was blown up big time, best in weeks!

3x8-2dropsets

Rack chin

10x10x10x8

Straight arm pull down

30sec rest

7x12

Was really good. Although groin/ham area playing up a little, bit tender.

Backing Russia to win 2night. My TAB account has gone from $20-$85 now back down to $15! lol so need some collects!!!

[Monarchking]

Fucken TAB account is sitting at 0.10..... lol come on NZ!!!

Back responded well to the new routine and calfs are still raw.

Well right shoulder played up a bit today. New routine. Pretty standed stuff.

Good pump, but shoulder did hold me back a little.

Incline DB

33x8x8x7

Flat BB

70x8x8x8

High Incline BB

50x10x10x8

Decline BB

60x8x10x8

[Monarchking]

Gota take some measurements and address some imbalances.

Left arm and calf are smaller(bicep i think). And left quad is much tighter than the right so mayb bigger.

Left lat maybe smaller or attach to the bone slightly higher than the right. Its hard to tell, might be in my head :grin:

But need to get some measurements to alter my training in some areas.

Also seriously thinkning about seeing a physio about my hips, pretty sure they all fucked up. I know a guy who is (well was) the NZ Maori Rugby physio, so he must be decent enough. :grin:

[Monarchking]

Mean pump. hard n fast

Skull Crusher

40x8x8x7

Close grip bench'

70x10x8x6

Push Down

3x10

incline DB curl

14x6-8

BB Curl

30x10

32x8x8

Alt DB curl

14x6-8

Sitting at 39cm cold flexed lol :oops: needa crack the 40mark :pfft:

[Monarchking]

Front Squat

Either a briliant Idea, or lazy :shrug: But form was good, a small sticking point outa the hole but still strong throughout all reps. No assistance

100x1

100x1

100x1

100x1

100x1

100x1

100x1

100x1

100x1

100x1

Leg Press

190x20

230x10

230x8

230x10

Static Lunge

2sets per leg, or 4 total sets

40x12x12x12x12

Leg Ex

30sec rest

7x12

Romainain Deadlift

no rest between first 5sets

70x8

80x8

90x8

100x5-BACK!

110x8-BACK!

Back was super pumped, don't usaly get this but couldnt find my hammys!

Leg curl

Much better contraction

5x6

1x10

[Monarchking]

Pretty tired today. had a power nap for 30minuets but did't do f*ck all, and had some pre-workouts and they did f*ck all too. :grin: But still happy with the Military press, heavy.

Standing Press

Gutted about the last set, but the 4th set was such a fucken grind, I was taxed. Lol the last rep on the 4th set was one hell of a battle! but it moved up cm by cm untill lockout. lol.

60x5

60x5

60x5

60x5

60x3

Behind Neck BB

42x9

42x9

42x7

Cable side raise

x13x8x8

TRI-SET

DB Reverse fly----Cable Upright row----DB Shrug

3 rounds.

Single leg calf press/leg press

just did 12reps then swithced for about 6-7 sets Im not sure.

50x12x????

Seated gheto style BB calf raise

80x10x10x10

Standing calf raise

1x10

4x8--I leg toe press Super set x12ish

[mike27]

looking solid! :nod:

[Monarchking]

looking solid! :nod:

its defiantly a marathon! Wouldn't mid those shoulders bouldering a bit more.

[Dontrunwithknives]

looking solid! :nod:

its defiantly a marathon! Wouldn't mid those shoulders bouldering a bit more.

Nice NBE singlet... What size is that? I got a medium and it's pretty big :pfft:

Also, I agree with mike27 :nod:

[Monarchking]

looking solid! :nod:

its defiantly a marathon! Wouldn't mid those shoulders bouldering a bit more.

Nice NBE singlet... What size is that? I got a medium and it's pretty big :pfft:

Also, I agree with mike27 :nod:

Id say a medium lol. :oops:

[loveggs]

whats yua weight atm