Monarchking

[Monarchking]

whats yua weight atm

last official weigh in (b4 food after shit/piss in morning) was 79.7kg. But 84.1kg right now after training in clothes b4 post workout @ 5:40pm. :shock: Lol I used to weight 56-57kg 3 years ago, and I was 23years old lol :shock: i have no abs

Daily routine has been mixed up today so had to train at a difrent time, so just did whatever.

Pendaly Row

Unsure of foot potisioning, force it, or just whatever comes natrualy, these give me elbow pain.

70x5

75x5

75x5

77.5x5

80x5

Wide grip BB Row

70x9x9x9

Narrow grip BB Row

80x9

85x8

Pull ups

7,6,6

Lat Pull down

1x10

2x8-Dropset

1x6xMEGA DROPSET

1 Arm cable row

wow these were so nice!

3x9

Trying to getr insurance for my new boat what a fucken effort.

[Monarchking]

Well Im pretty stoked.

Been working hard the last 5weeks? on primarly bb movements for chest. incline, flat and decline. 5reps on the incline and flat and adding weight each week till I cant anymore. also been pausing more at the bottom of the flat movement.

My current 5RM Flat bench was 90kg. With not the best of bar controll. But today I was queitly confiedent in increasing that to 7-8reps. And I got 7 reps, all me, full ROM, no butt off the bench. so \:D/ \:D/

Mega back arch and solid set up shoulders pinned, lol grip just inside the rings.

so will keep pumping the barbell. But today was a mix up

Flat BB

90x7 -PR + a 2 spotted

90x6

90x5

80x7

80x6?-60x6? DROPSET

Incline fly--inclined push up SS

14x10--x6

14x10--x6

14x10--x6

Flat DB

33x5

28x7

28x6

Hi incline BB

50x8x7x6

Lying cable crunch

3x8

[loveggs]

good stuff monarkin :wink:

[Monarchking]

good stuff monarkin :wink:

thanks, looking through my book, I started doing the 3x BB 5weeks ago. So it defiantly worked

8weeks not 5.

[loveggs]

thats wat ya wanna see!

[Monarchking]

thats wat ya wanna see!

90x7=100x2??

[loveggs]

thats wat ya wanna see!

90x7=100x2??

do it hahaha

[Monarchking]

thats wat ya wanna see!

90x7=100x2??

do it hahaha

man i could post a couple of bench vids from a couple months ago, 90x5 and 105x1 and they aren't good lol.

I did have a mega arch, but butt didn't leave bench, so I guess that counts?

[loveggs]

betta than nothng bro

[OnlyHuman]

Good work on the front squat singles :nod:

Looking swole!

[Monarchking]

betta than nothng bro

[Monarchking]

Good work on the front squat singles :nod:

Looking swole!

thanks, they felt pretty solid.

[Monarchking]

good stuff monarkin :wink:

thanks, looking through my book, I started doing the 3x BB 5weeks ago. So it defiantly worked

8weeks not 5.

[Monarchking]

Trained triceps and biceps today with a little core work.

Don't usually train triceps after a chest day, but had catch up because I had and extra rest day because I was busy doing shit.

Tried these. because I did't want to do a close grip bench press. Used 17kg and they were pretty tough lol.

[Monarchking]

Leg Press

Felt pretty good, narrow stance, full depth, tapping the bottom n then closing my eyes and pushing. Took about 35minuets, not full on but steady enough thats for sure! Don't mind the 10sets of pyramid leg press every now n then, defiantly kicks my arse. Last time we did it, it was like a race and Fucken hell I was fucked for days! Slowed it down slightly this time though

200x20

220x12

230x8

240x6

250x5

230x8

220x10

200x15?? not sure

160x20

160x20

Had to slightly flair knees during the last few sets, cos the preasure on my pot belly was making me a bit :puke:

Lying leg hammy curl

3x10

Romanian DL

2sec pause, brining bar to mid thigh, constant tension n stuff

50x8

70x8

90x8

90x7

90x8- ham SS

[Monarchking]

Had to officially tell my mate/cricket captain I wasn't playing this season because it interfears with my training. He took it ok lol. I was basicly team organiser to some extent last year, getting people off their arse to practice, motivating them to play and getting a team together.

We lost 3 games, won 1 competition and runner up in another, first year competing at that level. So was good

But its fucken hard work.

Day job, 4am-3pm. 4-5 days hardcore weight lifting , cricket practice, and a 6 hour game with a 6month long season. makes it hard on the body and not much time to relax, take the dogs for a run and go fishing..not to mention, game days nutrition is way off the hook, never enough food, and all shit food.

bla bla bla

As far as motivating people to live a better lifestyle and lift heavy as weights, Ive talked my brother into it and he is deadlifting 140 now and have another mate of mine whos training up at my gym and hes thinking about powerlifting competions :grin:

Also a friend of mine who just moved to Melbourne just message me and he has been training 3x a week and is dropping the fat!

Its just the peeps that always say "Im gana" " I wana" are the hard nutts to crack lol

[Monarchking]

BB Overhead press

no leg drive of coarse. Disappointment, missed my reps.

62.5x5

62.5x5

62.5x4

62.5x4

62.5x4

Behind Neck BB

no lock out, mini pause, BANG explode. felt good

42.5x10

42.5x9

42.5x9?

Chest supported DB side raise

so weak, must strengthen.

8x12x10x10x10x10

Last 2 sets Cable Upright row Superset

Reverse DB Fly- Behind neck BB SS

12x12---20x20

12x10x---30x15

12x10---30x10

BB Shrug

60x20

80x12

80x12?--plate SS x10?

Standing calf Raise

10x10

Last 5 sets, decline situp superset x20

[Monarchking]

Conventional Deadlift

160x3

160x3

160x3

160x3

160x3

Pendlay Row

70x6

70x6

70x6

70x6

70x6

Deadlift off 10cm block

160x6

170x4

170x4

Lat Pulldown

3x8-10

1arm Cable row

3x7-11

Man Deadlifts are so good, its an instant full body pump.

[OnlyHuman]

How much weight are you planning to drop?

What is your approach if you don't mind me asking

Nice pulls by the way!

[Monarchking]

How much weight are you planning to drop?

What is your approach if you don't mind me asking

Nice pulls by the way!

not sure on how much exactly. A couple of % anyway just to look better lol and to be honest I think a little leaner would help me preform better.

at this stage, just eliminating dairy (I get into the yellow top a bit) and knocking out the weekend fast food.

Also at breakfast where I would usually have a good portion of bacon n eggs, just switch in some steak.

So as far as stage 1 is concerned, just clean it up and then go from there.

Its a new experience so will be a learning one.

And mayb introduced more vegetables over starch.

Not worried how long it takes, Ill defiantly be trying to push my strength and intensity in the gym too.

What are your thoughts?

[OnlyHuman]

How much weight are you planning to drop?

What is your approach if you don't mind me asking

Nice pulls by the way!

not sure on how much exactly. A couple of % anyway just to look better lol and to be honest I think a little leaner would help me preform better.

at this stage, just eliminating dairy (I get into the yellow top a bit) and knocking out the weekend fast food.

Also at breakfast where I would usually have a good portion of bacon n eggs, just switch in some steak.

So as far as stage 1 is concerned, just clean it up and then go from there.

Its a new experience so will be a learning one.

And mayb introduced more vegetables over starch.

Not worried how long it takes, Ill defiantly be trying to push my strength and intensity in the gym too.

What are your thoughts?

Sounds like a sensible aproach to me. I guess making better food choices will jump start your plan. It works for me. Just taking out some of the junk I useually eat saves me lots of calories. I guess just make sure you don't start cutting your cals too fast. IMO think long term :wink:

Good luck! I be popping in to check on your progres

[Monarchking]

I guess just make sure you don't start cutting your cals too fast. IMO think long term

will do man!

Incline BB Press

last couple of reps in some sets spotted

70x10

70x10

70x10

65x10

60x10

60x10

55x10

55x10

50x10

50x10

rolling DB Ex

12x12

17x12

20x9

Super setted

Alt DB Curl

12x10

17x7

20xDROPSET

Pushdowns

3x8-10

Supersetted

21s

3sets @ 20kg

took a couple pics pumped. see some good body fat there, arms looking pretty flat.

[Monarchking]

New routine, sumthing bit different.

Leg Ex

Epic pump

5x10-25

Front Squat

f*ck me, I could hardly get outa the hole on the first rep lol those leg ex did the trick!

70x8

70x8

70x8

Bb Static Lunge

2sets per leg, 4sets total. Starting with left leg first.

40x12

Leg Press

ramping weight per 10reps

1x50

Leg Ex

30sec rest

7x12-20

Hamstring curl

3x8

2x12

SLDL

Did a little diferent. Locked out this time a squeezed glutes hard.

70x8

70x8

90x8

90x10

100 Walking bodyweight lunges

[Monarchking]

Fucken poor sleep. shit house.

Legs ain't that sore. shit house.

3weeks till my 13 day holiday. work 2mrw...shit house!

Fucken sick of the 3:30am alarm dam it! and last night I woke up 3x for a piss.

Not happy.

Seated DB side raise

5x12 @ 8kilo 1 DROPSET

Reverse DB Fly

5x12 @ 12kilo 3xDROPSET

Seated BB Behind neck press

40x12

42x10

45x8

47x6

Standing calf raise

Up 2kilo from last time

10x10

Injury front, Upper back.neck strain, seems ok, but stiff...potential left knee injury?

[Monarchking]

Gana weigh in every sat morning and try slowly get it down.

Had to shuffle this weeks routine around cos I want to train Quads/hams on Sunday instead of Monday since Ill proli be up late(late for me lol) watching the quarters.

Im thinking Ireland win(but hard to pick), SA by u12, England u12. NZ 13+

Anyway got dominated by GYM RATS TRICEP BLASTER LOL

then did some alt Db curls, incline DB curls then cable curls.

C yas.