Monarchking

[Monarchking]

f*ck, took a pic lol. skinny fat much?

A little shape but f*ck all :oops:

[Monarchking]

f*ck i have like no arms or calfs lol

[HarryB]

f*ck i have like no arms or calfs lol

BUT you do have lovely wooden furniture!

Nah man, give yourself some credit and look back over some old pics, you have come up miles from them. More muscle, less lard lol, really decent quads and your arms are up a hell of a lot!!

[Monarchking]

f*ck i have like no arms or calfs lol

BUT you do have lovely wooden furniture!

Nah man, give yourself some credit and look back over some old pics, you have come up miles from them. More muscle, less lard lol, really decent quads and your arms are up a hell of a lot!!

Yea, the furniture is premo!

spose your right. Just looked back @ a few pics and I have made some decent progress Looking for that next lv though :grin: fun times. :nod:

[HarryB]

f*ck i have like no arms or calfs lol

BUT you do have lovely wooden furniture!

Nah man, give yourself some credit and look back over some old pics, you have come up miles from them. More muscle, less lard lol, really decent quads and your arms are up a hell of a lot!!

Yea, the furniture is premo!

spose your right. Just looked back @ a few pics and I have made some decent progress Looking for that next lv though :grin: fun times. :nod:

Well if you keep on going like you're going it will happen! I am just amazed you train in your garage and make consistent and solid gains. I wouldn't have the discipline! How much is a casual just in case I am ever over your neck of the woods lol... I'll bring a 6 pack of beer.

[Monarchking]

BUT you do have lovely wooden furniture!

Nah man, give yourself some credit and look back over some old pics, you have come up miles from them. More muscle, less lard lol, really decent quads and your arms are up a hell of a lot!!

Yea, the furniture is premo!

spose your right. Just looked back @ a few pics and I have made some decent progress Looking for that next lv though :grin: fun times. :nod:

Well if you keep on going like you're going it will happen! I am just amazed you train in your garage and make consistent and solid gains. I wouldn't have the discipline! How much is a casual just in case I am ever over your neck of the woods lol... I'll bring a 6 pack of beer.

I love the garage lol! can crank the music, yell, and train shirtless, and no1 gets freaked out(well my TP hasnt said anything yet lol)

A casual is supposed to be a gold coin donation, thers about $6 bucks in the box lol.

One of my mates is coming up now and want to train as a powelrlifter, so Ill have to try keep up with him.

[Monarchking]

Quads/AKA Squat practice

Wamred up with Agile 8

Hopeing this is a good plan to get a 150 squat without having to drasticly change my weekly routine. Every1 is repping 3 plates n Im stuck at 1RM :oops:

Just lots of squats right? and practice tech, dodgey as it may be lol.

Actuly was feeling the hamstrings help in the movement wat was good, proud chest on decent was helping

Core was screaming at me so adding work also, should help a tone. And proli do a couple of squats, a 5x5 or sumthing on Sunday morning :pfft:

My mate just set a 180kg PB deadlift. So stoked for him. He hasnt been trainng long and I suggested that mayb we take a trip to eastside bb club to get some help, he wants to be a PL.

Back Squat

1st rep on the 120 felt really nice, last one was a screemer.

90x3x3x3x3x3

110x3x3x3x3x3

120x3x3x3

Front Squat

Upper back rouning when comming outa the hole, may sacrafice some depth to keep it perfectly upright?

70x5x5

85x3x3x3x3x3

Lying cable crunch

3x6-8

Way different feeling than a volume workout

[rimma]

Hey bro you're famous now 8) - check the stuff website under the money section haha.

[Monarchking]

Hey bro you're famous now 8) - check the stuff website under the money section haha.

LOL nice bro, surprised you got some info out of my rant.

Hope you still getting under the bar.

[Monarchking]

chest/calf n a little tri

going to do 3 incline movements now, and just tack in some tricep also for fun :pfft: .

and keep increasing the voulume for the sticks

Low incline BB

70x8x8x7

Flat BB

80x5

72.5x8x8

High incline bb

50x12x10x?

Incline Fly

15x10-13 5sets

Super setting these with calfs

Push down

3x10

1arm tricep ex

10x12x10x10

Standing Calf raise

5x15

2x10

Tri-set

Gheto seated BB raise --> Toe Press --> Standing calf rasie

3 sets 12---15---5 aprox reps

[Monarchking]

Back

Rack Pull

just bellow knee. reset each rep

150x10

170x10

200x3

170x8

BB Row

fucken terrible, form was off big time :shrug:

70x10

70x10--cable pullover SS

70x10--cable pullover SS

Pull Down

Close grip

3x8

Wide

2x10DROPSET

1 Arm cable row

weight is up 1 plate

3x10

Behind neck Pull Down

New

3x12

DB Reverse fly

10x10x10x10

[Monarchking]

Well I wont be doing a couple of squats after rack pulls again, not optimal for lower back. f*ck it, should have seen that coming.

Warmed up with Agile 8, but right groin/hip was still really tight untill the 110.

back Squat

Just wanted to get some frequancy.

90x3x3x3

110x1

120x1x1x1

Lying ham curl

Ramping weight

4x6-13

Good Morning(ladies :grin: )

Fucken hate these, but instead of ditching them I have to stick to them! Give them a chance, but they feel fucked up.

60x5x5x5x5

Lying ham curl

30sec rest

4x8-12

DB Press

22x10x10x8

Seated Side Raise

10x12

10x12

10xDROPSET

10xDROPSET

[Monarchking]

Pissed about my back, it should be ight, was a stupid mistake to back squat the day after rack pulls, lol. But fixed.

Deep tissue 2mrw first time in ages. just the back tho, this bitch is a little more pricey that the other lady...she was epic $35 and I'd be there for over an hour :shock:

Got to get these arms growing again, so gota stay focused...I tend to lose focus on sum shit like guns, cos i dnt like training them..but am coming around

Focused on form and shit.

Tricep

Skull Crusher --(==)--

36x12

36x12

36x10

Dips

WOW nice pump, pausing n shit, staying upright.

8x8x8

Push Down

2x12

1xDROPSET

Close grip bench

50x12

60x9x8

Over head cable Ex

3x8

Biceps

incline DB Curl

12x12x12

14.5x8x8x7

Alt DB Curl

17x7x7x7

Cable curl

3sets wide

2sets narrow

10repsish

Ive been wide awake since 2pm :? :? :? :? fucks me, obviulsly didn't need the sleep. So got up at 3 n had a shower n feed etc etc. Started to crash once I was on the guns tho, and slowed down a bit.

Timed workout 49minuets

foods decent tho, currently 184/510/30. will get a couple more bites in b4 bed.

[Monarchking]

Had mean deep tissue sesh yesterday . more more plz.

Um proli just front squat 2mrw and hit that core hard, spine little funky.

Pecs

Incline DB

32x12

35x10

35x7

Decline DB

37x5

33x9

33x7

Incline fly

12x15

15x15

17x12x10x9

Flat DB

One giant Drop set.

Calfs

Standing Calf Raise

3x20

3x8

Triset

Standing calf---toe press---Standing calf

3 rounds 8-15-5 roughly rep range for each exercise

Calfs felt the best when working the 8rep standing calf raise.

[Monarchking]

Squats

Back felt good, warmed up with agile 8. right groin/hip area pretty raw but got it right. Squatting 2x a week and progressing tonnage wise to overload. may work may not lol.

Back Squat

90x3

90x3

100x5

100x5

100x5

100x5

100x5

100x5

110x5

120x2

122.5x1

Front Squat

70x6

70x6

85x3

87x3

87x3

87x3

87x3

Lying cable crunch

x10x6x4

[Monarchking]

Back

gota get back into pull ups.

Didn't do anything that would compromise my spine. Rack pulling 200 for 10 is not my primary goal atm so becasue of the niggle I suffered this week, raped the pulldown station and did some direct trap work.

Wide grip pull ups

3x8

Pull Downs

Behind the neck

4x8-12

Wide grip

3x8

V handle

3x8

BB Row

65x12x10x10

BB Shrugz

Used lots of grips, wide/narrow etc, paused reps explosive etc

70x12x12

80x10x10

90x10x10

1xDROPSET

Reverse DB fly

10x10x10x10xDROPSET

Traps felt real nice.

Finished off with some bw inverted rows

[Monarchking]

Had bit of a domestic yesterday so wasn't motivated to train....missed tris n bis lol. will tack in a lil tri with chest :grin:

Warmed up with Agile 8. Right groin/hip still raw and needed to be stretched every set...No back issues \:D/

Back Squat

Much better form. Hips go first, helps a fuckload. Actuly using my brain, and its working Considering I posted a 135x1 grinder like 2 weeks ago, the top set tripple 2day was a breeze.

100x5x5

120x3

125x3

132.5x3

Good Mornings

Still not my favourite, but sticking with.

60x5

65x5x5x5

Inclined lying leg raise???

12x8x6

BB Press

50x9x7x7

TRI-SET

Seated DB side raise--Cable Upright row--Scott raise?

12-10-10ish rep range

delts fucken screeming at me and shaking lol, and f*ck all volume.

[Monarchking]

trying to convince a guy at work whos started training to keep a training log....you should have seen his face lol "WTF would I want a gay training log" I lol'd n tryed to explain structure helps progression(imo), and a log will help with that, to see where u are, and what u are doing right and wrong... he was :-s

Hes like "well there is 4 of us so we all know what we did last week" :roll:

I try not to push it to much cos I just get frustrated lol.

Anyway trained solo 2day. I don't mind training chest solo now n then cos it forces me to use a lighter weight and do more paused reps and it kicks my arse.

DDBP

35x10

35x10

35x8

35x7

IDBP

25x10

25x7

25x7

FDBP

25x10

28x7

28x6

DROPSET

IFLY--Pushup SS

15x12

17x8x8

Standing calf rasie

2x15

2x8

2x4

1x9

1x15

Seated Calf

x13

x13

x9

x8

[Monarchking]

Man my core is by far the weakest link lol. I'm doing 1 exercise 2x per week after squats and my cores sore as f*ck for a couple days...Ive put it off for SO long.

Also might try a different form of creatine. Yea I got a fat gut, but I feel im bloated aswell, plus mayb a bit of 4wrd hip roation= a massive unit.

Warmed up with Agile 8, and had no pain in the hip/groin or back also had a massage on Tuesday.

Back Squats

Felt pretty ight. no back/hip issues. Recored some sets so will look at them 2night. Could have done a few more reps here n there, but want to progress weekly so don't wana set the bar to high lol. I have 160 stuck in my head. I think its a sizeable goal but achievable. Obviously got to knock off a 150 first

90x3x3

100x5

100x5

100x5

100x5

105x5

105x5

112.5x5

125x2 (b)

130x1 (b)

Front Squat

Not as deep as I would like but I don't want my back to cave to much.

72x6x6

85x5

90x3x3x3

Crunches, legs raised crunching to the side.

4sets 15reps

Chest and calfs are actully really sore. Was a good intensity yesterday

[Monarchking]

Captured a full double rainbow on Monday. Couldn't capture its full brightness on the camera,

[Monarchking]

Official morning weigh in 82.0kg :shock:

[Monarchking]

Went ten-pin bowling 2day. Destroyed the Mrs 137-41 :pfft:

Scavenged a T-Bar row thing 4 the gym

Was epic sesh actual. Pumped to the hills

Pull ups

6-12 5 sets various grips

T-bar Row

Underhand

54xx10x10x7x6

Over hand

64x7x8

Pull Down

Behind Neck

4x8-11

V handle

2x7

Wide grip

3x8

DB Row

43x20

43x17

43x19

Reverse DB Fly

10x12x10xDROPSET

Arms 2mrw, can't w8 missed them last week...

[Monarchking]

[Monarchking]

Posture not that great in the hip area aye?

[Monarchking]

trained arms today, was good missed last weeks arm sesh cos of sum shit

Mate hit 150 squat yesterday and hes pretty confident he would pull 200. Not bad he trains 2-3x a week (usualy 3) squats 2x a week does a bench and dealift. trains wed/sat/sun, and been going for about 3months now I think. @about 85kg.