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Monarchking

Monarchking

By Monarchking
in Workout journals

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Monarchking Veteran member

Monarchking

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shoulder seems fine, but still will rest from pressing.

Had a guy up and teached him the lifts in Starting Strength, was funny as he limped back to his car.(jelly legs) Hes about 90kg proli 5'9? But hopefully he sticks to it. Struggled but hey, 1st day who did't :grin:

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Monarchking Veteran member

Monarchking

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Did cable pullovers today and f*ck they were epic. Much better than the DB. good stretch and epic squeeze. and made the rows fucken heavy!

Cable pullovers

aka straight arm pull-down?

12

12

10

BB Row

70x10

75x9

75x7

80x5

Lat Pdwn

5x10ish

Seated cable row

epic squeeze

3x10

BB Shrugs

70x10

70x10

70x10

Behind back BB shrug

Dam arse was getting in the way

50x10

50x10

50x10

Hamstrings a fucken sore what is good, was a pretty good hiding they got on Monday.

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Monarchking Veteran member

Monarchking

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Dam, solo training.

Front Squat

70x5

90x1

90x1

95x1

95x1

100x1Ugly, but it went up

85x5

85x5

85x4-lost control of bar

85x4- "

85x3- "

Hack Machince Squat thingy

Getting better at this, found a good stance, narrow with toes pointed out viscously :grin:

70x12

75x12

77x12

80x12

85x7

Leg Ex

x30

x20

x16

x16

x20

Toe Press

5x12

The guy who I invited to my gym on Wedesday, and took him through some movments, failed to show up today. Oh well opportunity missed :evil: :twisted:

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Monarchking Veteran member

Monarchking

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nice spot of sldl's!

really enjoying them. although I haven't done an actual pull from the floor in a while! Been doing SLDLs and the odd rack pull now n then. Might have to bring back the good old fashioned conventional Dead lift.

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mike27 Senior member

mike27

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yeah rack pulls are great! i do them a lot at diff heights and mix them up. great for taking out the legs and just involving the back,traps

as i do legs on tues... then back on thurs

gives ya the chance to really load the bar and pull some big weights in safety and smash it up! :nod:

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Monarchking Veteran member

Monarchking

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yeah rack pulls are great! i do them a lot at diff heights and mix them up. great for taking out the legs and just involving the back,traps

as i do legs on tues... then back on thurs

gives ya the chance to really load the bar and pull some big weights in safety and smash it up! :nod:

They are good. I only have to raise the bar by 12cm to turn my 1RM Deadlift into 8reps.

Another solo train, my TP is back 2mrw i think

First exercise back pressing after a week or so off, felt a little laggy but no pain and icing now.

Close Grip Bench

80x5

80x5

80x5

70x6

1Arm overhead DB Ex

12x12x12x12

Rope Pushdowns

4x10-15

Alt DB Curls

10x15

12x12

14x12

14x10

Cable curl

3x12

Zottom curls

12x9x9x9

epic pump 4 sum reason was epic.

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Monarchking Veteran member

Monarchking

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Getting better and better at training my body. Definatly learnt heaps in the last 5months as how I respond to different stuff.

SLDL

100x10

110x10

120x10

130x5

140x4

Ham Curl

5x5-10

Pull Through

Gayness

1x12

BB Millatary Press

30x10x10

35x10

37x10

40x10

42x8

50x4

Cable side raise

3x12

Super Set

R Fly

12x15x15x15

Cable Upright row

3x12

Shoulder felt good, although not very powerfull.

Hamstrings was fucken intense, was hard to keep such epicness follow through into shoulders

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Monarchking Veteran member

Monarchking

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Didnt want to train 2day. was late to work..if u call 5:30 late lol. and dragging arse. but got it done

Cable pullovers

3x12

BB Row

70x10

75x9

75x8

80x8

Rack pull below knee

130x10

150x10

180x8

180x8

200x2

Lat Pulldown

5x8-12

Seated cable row

3x10

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Monarchking Veteran member

Monarchking

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Overtime at work. And trained a little earlier than usal.

The weights owned my face 2day, the Front Squat was humbling.

Lower back was a little bit pinchy right from the start so had to be carefull and was disappointed in my reps as they were down from last week.

Core defiantly got a good raping from them.

I wasn't at my gym, but a local gym cos I wanted to leg press. The word is the bar is only 16kg not 20. so budgeted it as a 15kg bar. Felt like a 20, but even with shit weight on it, looked like it would snap if a freak walked in and loaded that bad bitch up.

So disappointed in front squat since I did clean 85s, 90, 95 and 100 last week.

Mayb a week off?

Font Squat

85?(mayb 90)x3

85x3

85x3

85x3

Leg Press

160x20

160x20

160x20

160x18

Leg Ex

4x20

Standing Calf Raise

7x20 Pyramid sets

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