Monarchking

[Monarchking]

BB Row

narrow over hand

80x10

85x10

90x8

Underhand

60x12

70x10

1 Arm cable row

3x7-10

Lat Pulldown

Underhand grip

3x8

V handle grip

2x8

DB Row

42x13x13x10

Inverted row

bwx12x12x12

in n out, pump was mean, thit the lats really well.

[Monarchking]

Flat Bench

Didn't feel the strongest but a PR anyway. So added an extra rep to the 100 bench, 3 is there for the taking for sure, but was gana get stuck and needed a spot. Funny thing is I wanted 100 for the first set. And thought I benched 100x5+a spot but had the wrong plates on lmao..thought it felt a bit light..noob cheese much?

90x5

100x2 PR

100x4-80x3-60x9 (couple spotted)

DROPSET

Incline BB

60x7

60x7

60x8-45x6-40x6

DROPSET

Decline BB

70x7

70x7

70x7-50x6

DROPSET

Rest 2mrw, quads/hams Sunday

[Monarchking]

So been calculating my food intake last week.

I switched from potatoes to rice.

last week was basicly: Mon-Fri

3:30am- bcaa

5:30am-150g beef(raw weight) 2 eggs 400g cooked rice

8:00am-200g cooked chicken, 300g cooked rice, veges

10:15am-200g cooked chicken, 300g cooked rice, veges

12:30pm-200g cooked chicken, 300g cooked rice, veges

2:45pm-100g oats, whey

5:30pm-50g oats, 2 bananas, 2x whey

7:30pm-200g cooked chicken, 300g cooked rice, veges

+ through in a latte in there

n I fry the beef n eggs n rice up in oil @ 5;30.

thats a monday-friday. weekends I have no structure f*ck me silly :doh: . Haven't had any takeaways all weekend whats good

But need a weekend plan, up later(usually 7-8am), and don't work.(Usually doing f*ck all

Might stick with this for a few weeks n see how I go.

i just weighed off the rice @1.6 kg and made sure It was gone by last meal.

[Monarchking]

Had a slow sesh today.

I Havent done a Back Squat for about a year :doh: lol. Why? well I had cronic issues with back pain and a joint jamming what would leave me limping. But Its gone. Ive been stretching a lot more, getting massage and doing Front Squats.

But I thought it was time to give it another go. Because well, the Back Squat is king right?

Went ok. Still quite abit of pain in the front of my groin/hips, but stretched them and rolled them during sets.

They felt really comfortable and was happy. And now really motivated to keep stretching those hips out so Im comfortable repping the bar.

130 wasn't bad, but wouldn't of got 140 without my $20 knee wraps.

Lots of warm up stuff

Back Squat

100x1

110x1

120x1

130x1

140x1 (b,w)

Front Squat

Failed bad here :doh:

60x1

80x1

100x0

100x1 (b)

110x0

Proli going to have a mad leg sesh 2mrw or Tuesday to make up.

But was happy to back squat without limping for 5 days :grin:

[Monarchking]

And mayb not enough carbs. or I need to eat more vegtables to fill up.

seems like a bit to much chicken?

I can't get an accurate number, each web site is dif.

Any1 know how much protien in 100g of cooked chicken breast? Im getting various answers.

[Monarchking]

Seated DB raise

So fucken shit at these. definatly a weak point.

8x12 @ 5sets 1 DROPSET

Reverse DB Fly

12x8-10 @ 3sets

8x10xDROPSET@2sets

Behind Neck BB

40x11

42x11

45x8

47x6

BB Shrug-plate shrug SS

60x15-x15

Behind the neck Shrug

Kinda hard to get it over my butt

60x8x8x8--SS with 15kg plates

Standing calf raise

up 2kg from last time

10x10

trying to figure out how much I eat a day. Not sure if im doing it right but

220/450/50 is what Im looking at, mayb a bit more carbs cos its 2 meals to go and not much of that 450 is left.

But I'll read up a bit more n make sure Im converting the weight-cals correctly.

Quads/Hams 2mrw. Very tempted to add a 5x3 Back squat in.

[Monarchking]

http://www.calorieking.com f*ck it, just gana use this webiste, looks easy enough to use. Dial down to 150g of chicken per serve=34gP. 200 was way over what i really need.

[Monarchking]

Back Squat

Felt good, light weight yea n low reps but I'm very cautious because of history. Felt tight. But hips in the groin area definaly tight, and had to slowly stretch them straight after the set. But happy \:D/

100x3

110x3

110x3

110x3

115x3

Front Squat

Meh, core fucken hell, weak pussy.

80x5

85x5

85x5

85x5

90x5-help me!

Leg Press

Body is dripping wet by now lol no homo, but fucken hot 2day!

220x12

230x10

240x8

Static BB Lunge

mega stretch mega hate.

45x12 @ 2sets per leg

Leg Ex

5x12

Ham Curl

Need more for Hammys

5x10

Eats:

1.6kg cooked rice

600g Cooked chicken breast

150g(raw) Beef

150g rolled oats

2 bannanas

2xwhey

aprox 2 tablespoons of olive oil to fry rice and some chicken/beef

[Monarchking]

Squat depth check

[Monarchking]

Baby monkey, backwards on a pig

[Monarchking]

Lol @ baby monkey, it made me happy yesterday. Yesterday I was fucken destroyed, 12 hour at work, woke up slightly dehydrated, and Doms were killer. fine 2day though, sore but energy is peaking, slept well.

Incline fly

15x12

17x10

17x10

17x12

Flat BB Press

60x12

70x10

80x6

High Incline BB Press

50x12x10x8

Flat DB Press

25x9x9x8

Never done a fly first, before a flat bench so wanted to try it out.

Necks a little stiff :? looking to my left, mobilty a little limited. No major, will just watch it on the lock outs 2mrw

[mike27]

solid training

whats ur bodyweight?

those eats above... for 1 day?

1.6kg cooked rice :nod: :shock: :clap:

[Monarchking]

solid training

whats ur bodyweight?

those eats above... for 1 day?

1.6kg cooked rice :nod: :shock: :clap:

Not sure Exactly(morning weigh in b4 food naked etc) but late afternoon Id say 82-84. pretty spongy lol. Doubt its moved much. since last time I checked.

Yea thats a 1 day eat.. Im trying to figure out how much I consume macro nutrient wise so I can lean out. And then rebuild, leaner. :grin:

I'm up at 3:30 and in bed by 8:30.

So hopefully by the end of the week I should have some numbers. Pretty new to counting up the cals n shit. So eating chicken and rice for a couple weeks so then I have a fair Idea on whats going in. And then be able to mix it up.

cant beleive how carb dense oats are lol. 100g=66 carbs? Im like :shock: wow are these calculations correct??!

[mike27]

yeah im doing the same thing

brought a tablet off trademe. runs android. then going to use my fitness pal or tap and track for cal counting. getting a little leather case/pouch for it, then just take it everywhere with me.

yeah oats!

ive got pams oats and the pack says 56g CHO per 100g :nod:

[Monarchking]

yeah im doing the same thing

brought a tablet off trademe. runs android. then going to use my fitness pal or tap and track for cal counting. getting a little leather case/pouch for it, then just take it everywhere with me.

yeah oats!

ive got pams oats and the pack says 56g CHO per 100g :nod:

mint!

[mike27]

quinoa = 76g cho per 100g

plus 13g or so of protein

maybe worth a look

great for salads etc

[Monarchking]

Um...

Deadlift

Pretty straight 4wrd

162.5x3

162.5x3

162.5x3

162.5x3

162.5x3

BB Row

Narrow overhand

80x12

90x7

90x7

90x6-DROPSET

Deadlift from 10cm block

These were actually harder than I though..need a wider block too, not much room for error. used straps

150x8

150x8

150x8

Lat Pulldwon

Narrow overhand

3x8-12

1 arm cable row

3x8-10

[Monarchking]

man yesterday had best doms in back for a while...

overhead trcep ex

cable, low pully

4x6-12

Close grip becnh

70x8x8xDROPSET

Pushdown

2x10

1xDROPSET

Incline DB Curl

14x8x8x8

Alt DB Curl

17x6x6x6

Cable curl

3x8-10

Nothing special. Pretty sure its an early day at work 2mrw what is good, cos Im only going to get about 4hours sleep due to the RWC Semi..

[Monarchking]

Back Squat

Feeling pretty good. keeping it tidy though. Should have pushed for 5 on the last set, but wana keep nice and upright, not to much leaning 4wrd.

100x5

100x5

110x5

110x5

120x3

Leg Press

Narrow stance, last set used a bit wider and f*ck made it way eaiser, didn't have to rest pause :?

240x8

220x10

220x10

Static BB Lunge

3sets per leg.

40x12x12

45x12

Leg ex

3-4x12?

Good morning

Not very expeirianced doing these, but felt a good stretch in the hammy, but felt hip thrust on the way up less hammy.

45x8x8x8

Lying Leg curl

1x12

3x6-8

SLDL

Used standard plates for epic stretch. EDIT, @ 5foot 5(.5) does that make an epic stretch? :pfft:

100x8

110x8

110x6

Was dripping wet, and huffin n puffin, fat f*ck lol. Not to bad for 4 hours sleep :pfft: Lucky I only did 6hours at work \:D/

[Monarchking]

Aesthetics lol best thread ever... um its so fucken wet its crazy off to train some delts/calfs..

Edit I just got a messgae on facebook from ma mate made me giggle...

just did a big work out

on my abs and curls and shit

hes getting marrird in 2 weeks, guess he wants to look his best \:D/

[Monarchking]

Seated side raise

10x12 @ 5sets. 1 DROPSET

Reverse DB Fly

10x12 @ 5sets. 1 DROPSET

Seated Behind Neck BB Press

40x12

45x11

45x7

47x6

Standing calf raise

up 2kg again, various stances.

10x10

220/450/50

[Monarchking]

Qucik back smash, lots of cable

BB row

narrow over hand

90x8x8x7

underhand

70x8x8

Cable row

3x12

Seated cable

3x8

Cable pull down

narrow overhand

4x8-12

Wide grip

1x13

1xDROPSET

cya

[Monarchking]

TP was struggling to keep up, kept walking over to his workout jurnal when I was ready to go :pfft: ( hope hes not reading this) lol

Flat DB Press

38 felt a little shakey.

38x6

33x9

33x8?

Incline db press

23x13

23x13

23x8

Flat Bb

no lock out, mini pause at bottom

60x8x8x8ish

Incline BB

fucked, with Push up SS

50x12x10x6

In n out pretty quickly. Bit of a head ace this morning, and was late to work :x bit of dehydration i think... fell ok now

[Monarchking]

Official weigh in(morning/stripped) = 79.6kg -300g

220/450/50

[Monarchking]

Pump was mean as mean.

Close grip bench

80x10

80x8

80x6

1 Arm DB Ex

10x10x10x10

Push Downs

2x8

1xDROPSET

Incline DB Curl

14x10x8x8

Seated Hammer curl

14x10x?x?

Seated Alt DB curl

14x11

14x8

1x :evil: MEGA :evil: DROPSET