Monarchking

[Peachy]

Lol the butt rubs were ligit. Apparantly I have a tight arse :wink:

Seriously thought the chinese know what they doing aye Ronin :nod:

And yeh definately not gentle sheesh :shock:

[Ronin]

Apparantly I have a tight arse :wink:

So you're saying you're not the person to take out for a night of drinks :pfft:

[Monarchking]

lmao @ tight arse

SUM f*cker STOLE MY CHICKEN BREAST FROM THE FRIDGE AT WORK ANGRY MAN!!

[PeterDolan]

SUM f*cker STOLE MY CHICKEN BREAST FROM THE FRIDGE AT WORK ANGRY MAN!!

Suggested action - Throw down with some one to prove you aren't fucking round and such carrying ons will not be tolerated! :pfft:

[Monarchking]

SUM f*cker STOLE MY CHICKEN BREAST FROM THE FRIDGE AT WORK ANGRY MAN!!

Suggested action - Throw down with some one to prove you aren't fucking round and such carrying ons will not be tolerated! :pfft:

motivation to hit the PRs tonight. gana strap up and just pull heavy shit from the floor.

Also PD, I'm going to switch lat puldown to a 1arm lat puldown and BB row to a Db row, try even things out abit.

[Monarchking]

did Db rows, 3rd exercise in after 5 sets of pull ups n 5 sets latpdwn, if I recall went sumthing like

42x17

45x14

45x12

50x10

Right side definatly had atleast 4-5more reps in it.

AT LEAST THEY ARE GROWING!!!

[Monarchking]

Strating from next week:

Monday=legs

Tuesday =arms/calves

Thursday=back

Friday=Chest/shoulder/calves

Gota train legs Monday because of Saturday sport. n keep back away from Saturday also.

Havent trained chest/shoulders 2geather b4 so should be a change up n haven't given arms a day of their own for ages!

After a couple weeks into cricket season, going to start some am cardio to burn off the ugly fats. let it get a bit outa hand. Will just let the body adjust alittle to 6-8hours of cricket per week.

[PeterDolan]

http://mdtv.musculardevelopment.com/con ... g-pro.html

http://mdtv.musculardevelopment.com/con ... g-pro.html

He talks about how he trains around his lat imbalance

[Monarchking]

Great vids PD

Hit the legs 2day. Been to the physio again 2day. bit of a rub and some needles in my back. Squating still sending a sharp pain up my spine. It doesnt mater if I use weight or not. Real gay cos I cant progress with the lift.

But something Gasp said a in a post a while back keeps me motivated

was sumthing like

Dont let what u cant do, afect what you can do

My leg training has lost quite alot of structure because of the injury, but I push on, and am going to focus on walking lunges and SLDL harder than ever.

Ive got a bid on trade me for a hack squat machine too, Im leading @ $12.50 :grin:

Kept the leg training to 50 minuets 2day, was pretty wet after it.

Squats

100x5x5-keeping it easy, still sharp pains. 100x20 is my PR with this weight

BB Lunges

50-52-55x12 --60x12PR with this exercise

Leg Ext

3x15-10

SLDL

5setsx10 ramped up to 100, light, will work on over next few weeks, should handle around 120

About the back injury. Its just squats that make it hurt. not sure why am disappointed, but think physio is defiantly helping.

[Monarchking]

Hit back, was pretty mean. 40minuets

wide grip Pullups

15kgx7x7

20x4

BWx12

DB Row

35x18

42x15

52x11

1 Arm Lat p down

3?x8-12

Deadlift

165x2x2x2

180x1

Only took 40minuets, was sweating real hard.

Im definatly alot weaker in the left lat, especialy with the 1 arm lat puldown, I could hardly controll the weight, but with my stronger side I could controll it easy as.

So alot of Dumbells n D handle thingys, to try bring the left side up to par.

Was burnt by deadlifting time, slowed it down a bit, not to worried about the numbers, last week did 200kg rack pull, I find I can only max out on deadlifts and rack pulls every so often.

Peace.

Stay tuned, Ill hope to have my back in balance asap! tips are welcome!!

[PeterDolan]

Keep plugging away at it, you'll get there with the effort you're putting in

[Monarchking]

Keep plugging away at it, you'll get there with the effort you're putting in

thanks, am dedicated and want to achieve.

Legs 2day, still cant skake this injury. Its gota be squat technique or something.

I mean, I was doing 120x7 proli 4-5months ago, but 2day I only did 105x5x5.

Weight felt easy, but sharp pain felt bad. I cant progress with the king of exercises!

After a good stretch and warm up I tried to stay parallel, not going deeper, and also try putting the bar further down my back. Seemed a little better, but when you rack the weight and limp over to your training log on a weight thats manageable, there is issues. Physio 2mrw.

Instead of walking lunges, did standing lunges for more of a constant tension thing, pretty brutal, some leg ex and leg curls

Oh. did a calve workout yesterday. I made the mistake in the beginning to not train calves, but as I progress and have more of a bb focus I regret this but think to the future, not the past aye.

[groovy]

Hope ur back sorts out quickly mate. but good on you for still keeping at squats.

Have u tried front squats? do you still get back pain on the front squats?

Apparently the front squats are easy on back (i feel its better for my back as well).

Personally i also have a little bit of back pain but i never notice them when i do the front squats even when doing heavy weight for me.

Just a thought

Good luck.

[Monarchking]

Hope ur back sorts out quickly mate. but good on you for still keeping at squats.

Have u tried front squats? do you still get back pain on the front squats?

Apparently the front squats are easy on back (i feel its better for my back as well).

Personally i also have a little bit of back pain but i never notice them when i do the front squats even when doing heavy weight for me.

Just a thought

Good luck.

Hi.

Ive tryed front squats yes, but still would get that sharp jamming feeling.

somthings up, cos i dont even need weight on my back to cause it, just squat.

[Monarchking]

Sup.

On the injury front, shes got me doing some exercises so I can take control of my transverse abs/pelvic floor and multifidus or some shit. aparantly my big muscles are strong but the smaller ones go on holiday and just stand around doing nothing. what casues back pain.

backs inflamed abit too.

ima back off on the squats, deadlifts, and standing overhead pressing for 3 weeks, and focus on getting core stronger and activating the deep mucles.

When im 100% ima do 20rep squat program to celebrate and destroy myself.

tris/bis 2day

[groovy]

good to hear theres some progress going on.

So wat sort of exercises shes making you do?

some ppl with similar issues might be helpful.

[Monarchking]

good to hear theres some progress going on.

So wat sort of exercises shes making you do?

some ppl with similar issues might be helpful.

hard to explain.

lying on my back

i have to active the mucles that stop me going to the toilet without tightening my abdominal wall. You can feel them active if you put your fingues on your hips, but dont contract them hard, aparantly they run best at 40% contraction.

hold for 10seconds, and keep abs loose and be sure to stay relaxed and breath.3x10 2x a day

the other one, lying on my stomach, with hands placed under my hips, I have to raise my legs 5-10cm off the floor, without my hips turning into my had. so leg goes up, but hips stay still. 3x10 each leg

doest feel like much, but once they are stronger they should active when lifing, instead of sitting around

[Monarchking]

Flat as f*ck, trouble sleeping and 3:30am alarm not helping. Got some sleep aid tablets 2day so hope will help. No deadlifts or rack pulls 2day :shock:

Wide grip pull ups

15x6

15x6

15x6

bwx12

bwx7

1 Arm lat P dwn

5sets

DB Row

54x12

60x10x10x10

Seated cable

3x8

[Monarchking]

Injury update:

Back I think is getting better, slowly.

Warmed up good today, felt no sign of the jamming pain. Managed a teeny weeny 105x5x2 back squats. Started to jam on the way out of the hole so stoped it there. The Bar is also getting further n further down my back, what I think is helping.

managed 70x8 walking lunge.

peace yo..

oh won cricket in the weekend by 245runs. 304/5 declared, then bowled them out for 60. good times.

i made 4 not out, and took 3wickets for 2runs in one over.

Bring on next game \:D/

[Monarchking]

Failed at life.

Duno why, but went for a DL PR, when feeling tired and without confidence and without correct preparation.

It will come, when the time is right.

oh well lesson learnt.

[Monarchking]

BACK IS GETTING A LITTLE BETTER!!!!

10minuet bike followed by stretching quads, hams, glutes and back.

Still a bit of jamming coming out of the hole on the squat. But less pain.

Strengthinign my deep core muscles.

did 110x5x2 not to much effort. I found that side glute stretch helps the pain in between sets. making sure the bar will not go forwd, only backwards if i lost control.

Did a solid 50minuet leg sesh.

Back Squats

Bb Hack Squats

Leg Ex

SLDL

Leg curl

[Monarchking]

I want to lose some body fat, but haven't come up with a plan yet.

[PeterDolan]

I'm not sure if it's just the light but your lats look fairly balanced there

If it's there though it'll be from cricket

[Monarchking]

I'm not sure if it's just the light but your lats look fairly balanced there

If it's there though it'll be from cricket

up close they a bit uneven, and am weaker on the left side. I do also think its from cricket because that part of the body gets worked from bowling and throwing. Only noticed it a few weeks into pre-season training so yea you probably right.

made a wee video to show some progress

[PeterDolan]

yeah I remember a dude I studied with had it from bowling