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Monarchking

Monarchking

By Monarchking
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Monarchking Veteran member

Monarchking

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Overhead Press

Haven't pressed 70 before so pretty happy. Walked upto the racked bar and overhead pressed it, didn't de-rack, walkout, press. See video

70x1PR

72x0

60x5

50x8

40x10

30x16

Seated side raise

10x10x10x10

Reverse fly

10x16x13x12x12

Standing calf raise

Up 2kg

10x10

Gheto seated calf raise

3x20

220/450/50

BF still pretty :shock: took some full body pics but dnt think I wana put em up atm lol.

post-5579-14166823500306_thumb.jpg

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Monarchking Veteran member

Monarchking

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Back Squat

Hmm, to keep, or not to keep? 3 weeks in and today I could feel the old injury creeping back, no way near leaving me limping but just a tiny pinch in that right side, and flaming groin to boot.

120x3

120x3

120x3

120x3

120x1-100x10 DROPSET (not planed just had no gas on the last set and hit the rack lol)

Leg Press

230x10

230x10

230x8

BB Static lunge.

(6 total sets)

40x12

40x12

45x12

Leg Ex

3x11

Lying Hamstring curl

Bench elevated and toes pointed out more. Im not sure of the Hamstring anaotomy but a mega burn on the outside of em

10x10

Was actual strugling a bit, and lower back wasn't helping.

Also been struggling with a stiff upper back/neck area for about 3days, and today found that the muscle that runs down the side of the neck on both sides are fucken angry at me. so been trying to stretch them out all day.

Body hates me lol.

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Monarchking Veteran member

Monarchking

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Went to a local gym 2day and trained solo.

There was this real pro guy there in a Otago Highlanders shirt with the sleeves cut off and lots a tattoos. Loaded the leg press max plates and moved it 3 inches, was quite impressive.. and I though IO was the noob? lol gopod times

any way shit weak as f*ck

did

Flat DB, Incline DB, Decline DB, Incline DB, standing calf raise and seated calf raise.

More importantly :

13 DAYS OFF WORK

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Monarchking Veteran member

Monarchking

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Official weigh in(stripped morning) 79.1kg -800g

220/450/50

nice over head press bro , keep smashing thoz weights

please correct me if im wrong but i thnk u culd squat more???

As in more often or squat more weight?

Its been really dificalt for me to squat due to injury in my hip/back area thats why I have been front squatting more of recent times and haven't had much practice with the back squat.

hope that helps?

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Monarchking Veteran member

Monarchking

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^^ and yes it frustrates the f*ck out of me. Ive seen a ciro/physio/, tryed massage and all the jaz. About a year ago I couldn't even bodyweight squat without a join (cant rember name) jamming momentararly, and f*ck that would send sharp pains up my spine even limping.

Its not that bad now and front squat is fine. Im pretty cautious with the back squat tho. Pretty gutted, but yea. I still train as hard as I can without it. And did 140 the other day, whats f*ck all but was happy enough with it since I haven't been practicing them.

I'm getting sore hip/groin area now when I bring hips in when I squat..even with just the bar, but continue to roll and stretch them out.

Cry much? lol.

could be a form issue, but pretty sure it imbalances.

standing left quad stretch, my heel can hardly touch my arse as when my right leg, piece of cake, left leg is shorter, duno if thats an issue too...

enough bitching, bring on the 3 plate front squat!.......

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Monarchking Veteran member

Monarchking

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Man, that was proli one of the worst training sesh I've had all year. Mayb cos I trained 5hours earlier than usual or mayb im just a pussy. lol. Had to ask myself why do I wana be here? I guess a couple of bad days are expected from time to time. Couldn't find the animal inside on a day I really needed it!

Deadlift

Ok these were a fucken grind lol and added a belt 4th set in.

165x3

165x3

165x3

165x3 (b)

165x2 (b)

BB Row

Narrow overhand

80x12x12x10

Underhand

70x8x8

Pull Down

Narrow overhand

3x10

Wide grip

2x8

1 arm Cable row

3x10-15

Seated cable

3x8

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loveggs Senior member

loveggs

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f*ck it, Im having a week off training, have only had one this year and that was in Feb. Mates wedding 2night so going to have a beer aswell...been a long time!

u deserve it bro, honestly it will be good for you, recharge that animal up!!!

have a good one!! have a beer or 10 hahaha :lol:

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Monarchking Veteran member

Monarchking

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Week off training and work is good! just not giving a f*ck I think is sweet as.

Ma bro came to my gym and had a train, I walked up to 170 and picked it up, proli a fucken stupid idea but thats all the training Ive done. lol

and seems my upperback/neck is getting better from the rest/stretching/rolling etc.

Going to hit an agile 8 2mrw b4 I start training again on Sunday. And TRY do one every week.

:lol:

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Monarchking Veteran member

Monarchking

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Wasup?!

Well back at work and that sucks :( back training what is 8) 8) .

Didn't care about nutrition n shit lol had a mates wedding what was all good.

Mistake was proli taking a week off work and training. Atleast when IM working my eating and sleeping paterns are faily well stuctured. The last few days just been all aover the show haha all good though, has to be done now n then.

But I put on like a kg weighed in at 80.3 this morning :oops:

But atleast I know where to start since I was fucking around with macros 3weeks prio to the holiday. And will nail a 220/450/50ish and drop from there.

Trained Hamstrings/delts Yesterday

And trained Triceps/biceps/calf today.

Although I had to stop cos I had cronic cramp in left calffy.

That is all, back to the norm format 2mrw.

OH. Agile 8 is so fucken good, done it like 3 times so far :)

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Monarchking

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Quads

Warmed up with Agile 8 possibly the best thing in my life atm.

Still left abducter?(inner groin) is ripe as f*ck, but the top of the hip/groin area was pain free. Still tight as f*ck in the glutes, and right side of lower back is a bit funky, but am very suprised how this routine is helping. And any progress is good :)

Back Squats

Still wana keep the reps lowish till body is functioning better. Excuses aye :naughty:

100x10

120x5

130x1

135x1

Leg Press

Couldn't get it up the last set :oops:

240x10

240x10

240x8

Front Squat partials :think:

Unracked weight, squatted low, then did squats just above parallel then back down. So worked the bottom area and didnt lock out. Never tryed b4 but seemed Pretty ok, and deinatly felt the quad working. I did 5reps, then added weight, 3 reps then two...no rest. Make sence?

70x5-80x3-90x2

70x5-80x3-90x1

Leg Ex.

Did 8 sets, Pyramid, first 4 toes in then last 4 toes out

7x10-17

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Monarchking Veteran member

Monarchking

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mmm chicken breakie!! :twisted:

I had mince pattie,rice,vege,olive oil breakie lol

good to hear the agile 8 is working out :nod:

220g pro 450g cho 50g fat

that what u working on? bw @ 80 odd kg?

just curious as im similar BW

Im about 80kg, I used to eat just whatever amounts but for about 4 weeks before my holiday I experimented with macro nutrients and 220/450/50 was what I came up with, and was dropping weight. SO my goal is to loose bodyfat.

So Im back on counting calories and those numbers are what I think is a good place to start, for me anyway...without dropping to fast.

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Monarchking Veteran member

Monarchking

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Tricep/Bicep

Push down

3x8-12

Close grip bench

60x12x12

70x5x5x5

80x3

60x8

60x6

1 arm db ex

4x7-12

Incline DB curl

12x14x15

14.5x8x8

17x5

Atanding Alt DB curl

17x7x6x6

15x12x12

Cable curl

3x6

Rest then quads. Goal is to squat 150kg. Body's feeling pretty good, hips 100% improved, but not 100% healed

Also found a new massage therapist so will take her for a spin.

Plan is to do nothing apart from back n front squats so i get lots of volume n practice doing the movement, as aposed to 3-5 sets per session. :D

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