Monarchking

[Monarchking]

change calf exercisers maybe?

I know, but what? I have free weights thats about it no machines.

You could find some sort of padding and put it on your knees, put the barbell on the pad. Sitting on a bench you could have your feet on a box and do some seated calf raises? Ghetto style

i was doing this on the end of bench where the leg ex was, but I out grew it(it was gana break with to much more weight)

Will give the barbell a trial run.

[Monarchking]

BB Row

80x12

85x10

90x8

95x6-70x10

DROPSET

DB Row

mega lower back pump :evil:

40x12

42x12

56x12

56x9

Pull ups

10

10

7

Lat PullDowns

4x7-10

1xDROPSET

Seated cable Row

went a bit heavy had to decrease weight each set to keep form

4x6-8

Cable pull over

30sec rest

7x12

Alt DB Curl

12x12

14x10x10

Cable Curl

x15x12x7

One day I will dismantle my cable machine and weight the plates :^o

Backed off on Dead lifts n rack pulls to allow the lower back to take a breather. Im a little ahead of schedule training wise, recovery has been real good and vitality is peaking!! So im just getting in there and doing it hard core

:evil: DEEP TISSUE 2MRW!! :evil:

PS I am loving this holiday. I have achieved almost nothing!..out of the gym anyway 8)

[Monarchking]

Incline DB

37 was heavy but it was nicely controlled, weight moving up

32x10

37x6- pr partner keepin my elbows in order

32x10

32x8

Flat BB

70x10

70x7

70x6-50x6

DROPSET

Incline Fly

18x11x10x9x8

Flat Fly

30 sec rest

12x12@7sets

Push down

4x8-12

Skull Crusher

32x10x10x8

1 Arm Tri ex

Left arms much weaker

8x10x10x10

[Monarchking]

Just had some deep tissue. back was a bit tight but nothing major, Hammys. calves n quads pretty bad. Left quad badly damaged, and may take a while to get back to normal.

She also could tell my hips were not aligned by the way I was lying. And some of my nerves were inflamed.

I felt a bit :oops: when she said my calves needed more exercise lol. A bit out of proportion. Gota man up and get them growing!

[poos_n_wees]

Not sure if it'll help you.. But with unilateral exercises, I always work my weaker arm or leg first.. Use all my energy for it.

I felt a bit :oops: when she said my calves needed more exercise lol. A bit out of proportion. Gota man up and get them growing!

:pfft:

I also felt a bit :oops: during a deep tissue session too, I involuntarily kicked the therapist in the neck 'cos of the pain once. Fricken HAAAATE deep tissue massages.

PS I am loving this holiday. I have achieved almost nothing!..out of the gym anyway 8)

Sounds like a good time to me :pfft:

[Monarchking]

Fricken HAAAATE deep tissue massages

wasnt tooo bad but HOLY :shock: QUAD pain!

So plan is calfs 2x a week. 2 workouts. 12 reps, increase reps each week untill i get 15 each set then up the weight. and so on n so on.

I wrote up on the gym wall "600 Hours" refering to Arnolds quote. and I have a changed my computer wallpaper from Arnolds double back bi to:

This should keep me foucsed.

Did

4x12 Standing calf raise

4x12 of

4x12 steated BB raise @ 60kg

[Monarchking]

BB Walking Lunge

2steps=1rep

30x12

40x12

50x12

60x12

90x7pr- a little heavy. should hit 80. had trouble with left knee hitting the ground marked as a pr

SLDL

Back started pumping up what sucked

100x10

130x7

130x7

130x6

Leg Curl

4x8-11

Front Squat

30x10

50x10

70x10

80x10

100x5-prup n down with good speed, partner helping keep elbows high

Leg Ex

30sec rest

7x15

Felt pretty good. Lunge= instant quad pump what was diffident, usually get it in glutes/hams more.

Marked the front squat as a pr, even though partner was helping keep elbows up.

Back pump was horrid, haven't had one like that in ages.

[Monarchking]

Standing Press

50x11

50x8

50x7

50x6-30x6

Dropset

Seated Behind Neck BB Press

42x12

46x8

50x7 pr

Reverse Fly

13x15x15

2xDropset

Cable Upright Row

3x12

Keep forgetting to weigh myself in the morning, but I suspect im up at least 2kg.

[HarryB]

hey man coming up!!

With your sore lower back I notice mine always gets tight like that when I am slack on ab training. Which is basically always ha ha ha but yeah maybe you might find you are able to ease that up a bit if you do some ab work. The disparity between your lower back strength and abs often causes your hips to tilt a little bit and the muscles pull like crazy.

I Like hanging leg raises and weighted crunches when I am trying to balance that out.

[Monarchking]

hey man coming up!!

With your sore lower back I notice mine always gets tight like that when I am slack on ab training. Which is basically always ha ha ha but yeah maybe you might find you are able to ease that up a bit if you do some ab work. The disparity between your lower back strength and abs often causes your hips to tilt a little bit and the muscles pull like crazy.

I Like hanging leg raises and weighted crunches when I am trying to balance that out.

so strengthing my core will almost pull my hips in a little?

I should be doing some core work cos i never do :naughty: . Will tack in some with calfs.

cheer.

[Monarchking]

Seated BB Calf raise

60x12

70x12

75x12

75x12

75x12

75x12

Standing calf raise

4x12

Cable pull thingy

4x15

Hanging leg raise

10x10x10

Decline Situps

x12

5x12

5x12

5x12

[Monarchking]

Rows felt light weight.

Good lat squeeze, 2sec, especily DB rows. Funny thing left side felt stronger for once \:D/

BB Row

70x10x10

90x6x6x6x6x6

80x10-70x6

DROPSET

DB Row

a few sets :pfft: dude was in the squat rack where the cables are, and squats get priority so had to keep working elsewhere :nod:

42x12

42x12

42x12

47x12

54x6

Lat Pdwn

4x8-10

1xDROP

Seated cable

more epic squeezing

3x8

Cable Pull over

20sec rest

7x12

Alt DB Curl

12x10

14x10

17x10

Cable curl

2x10

Incline DB Curl

12x8x8x8

Was a pretty good sesh.

Dam hips giving me greef.

[Monarchking]

AM

Was fucken cold. 8decrees in the gym.

Another solo train

Flat Bench

90x5

90x5

90x5

80x7

80x6-60x6(paused reps)

DROPSET

Incline BB

50x10

50x10

50x9

Flat DB

27x7

27x7

25x10

Flat Fly

20x7x7x7

I Fly

30sec rest

7sets@13x10

Tricep pushdowns

3x10-12

1xDROP

1 Arm DB Ex

10x10x10x10

PM

Standing calf raise

4x12

Cable pull

4x15

Seated BB Calf raise

4x12

[Monarchking]

Front Squat

80x5

80x5

80x5

80x5

80x5

100x7 pr

110x3 pr

120x0-MIGHT have got it with a decent spot and if went to paralel. Decended nicely, dropped in and upper back just caved, nailed my wrist on the way down hehehe. Had to feel it though

BB Walking Lunges

2step=1rep

50x20

55x20

60x12--leg Ex SS

Leg Ex

30sec rest

7x12-15

Ham Curl

f*ck these felt wicked!

3x8

SLDL

100x10

110x10

120x10

Disappointed in the fail but meh, its a goal I will tick off.

[poos_n_wees]

Front Squat

80x5

80x5

80x5

80x5

80x5

100x7 pr

110x3 pr

120x0-MIGHT have got it with a decent spot and if went to paralel. Decended nicely, dropped in and upper back just caved, nailed my wrist on the way down hehehe. Had to feel it though

Awesome work MK! Now you know how it feels.. Will nail it next time

What are ham curls? Like GHRs?

[Phedder]

100x7 pr

110x3 pr

120x0-MIGHT have got it with a decent spot and if went to paralel. Decended nicely, dropped in and upper back just caved, nailed my wrist on the way down hehehe. Had to feel it though

120 is there for the taking, you were probably just fatigued by the time you tried it. A proper warm up to it and it's yours :nod:

[Monarchking]

thanks 4 the feed back

What are ham curls? Like GHRs?

No just lying hamstring curls on a bench. They felt extra good I think from the squats n lunges.

120 is there for the taking, you were probably just fatigued by the time you tried it. A proper warm up to it and it's yours

Hehe mayb, it was fucken heavy though, Ill get i no probs :nod: just giv eit some time.

[Monarchking]

Flat as a pancake today. Then again when you wake up at 3:30am every morning, now and then your going to fell a little flat by 4 O'clock in the afternoon. :pfft:

Seated Behind neck BB Press

50x8

50x8

50x7

55x5-40x6

DROPSET

Cable Upright row

4x12

Cable side raises

4x12

Reverse fly

12x12

14x12x12x12

[Monarchking]

Rest.

Feels like Ive been hit by a bus. lol

Was ment to train 2day and rest 2mrw but will rest today and train 2mrw.

Also going to start work a couple hours later to just nab a couple extra hours sleep.

Work from 4am-3pm. goal this year is to save 20k so am doing some early starts. Gota make the sacrifices aye.

My brother has been training about 6-7weeks now hes about 62kg 5'7-5'8?? and today he squatted 80x5, and deadlifted 120x5 so that's all good!

[poos_n_wees]

Flat as a pancake today. Then again when you wake up at 3:30am every morning, now and then your going to fell a little flat by 4 O'clock in the afternoon. :pfft:

Shucks, 3.30am starts.. That's rough. I have trouble waking up at 6am :shock: What do you do for work?

[Monarchking]

Flat as a pancake today. Then again when you wake up at 3:30am every morning, now and then your going to fell a little flat by 4 O'clock in the afternoon. :pfft:

Shucks, 3.30am starts.. That's rough. I have trouble waking up at 6am :shock: What do you do for work?

Lol im just a humble boner in a freezing works lol. One of the few sheds that work all year round, plus $5a kilo rump :grin:

Trained Back today. moving back to a 5dayer, had my rest!

Made a deal with my training partner. A race to get 1cm on both arms and calfs. My calfs are so shit and undertrained I though this would be a good motivator, and I don't put as much effort into my arms as other parts so yea, plus, who doesnt want big guns? :grin:

Also I got a leg press, well its in a box. a max weight of 450kg so that should do for a bit.

Tryed those rack chins, might take a few atempts to nail them, and to find a good adjustment in the squat rack.

BB Row

70x10x10

90x6x6x6x6x6

DB Row

2sec squeezeing

42x12

47x12

47x12

47x12

Seated cable

hardcore squeeziing

3x8

Pull ups

weak

10x5

5x6

bwx10

bx10

Rack chins

tryed bodyweighted and using a BB

4x10ish

Lat PDwn

3x10

Straight arm pulldown

30sec rest, mega pump

7x12

really focusing on more squeezing and stretching in my back exercises, more control to try improve it.

[Monarchking]

Semi average chest pump. Compared to yesterdays pump I got in my back Id give it a 7/10. Although happy with my incline DB press, seems to be on the rise. Id be fucked without my training partner, I have a pretty shitty left elbow and its fucken difficult to get DBS over my head with out a helping hand.

Dips

15x8

25x5

25x5

25x5

15x7

Incline DB Press

35x7

35x7

35x7

Flat BB Press

60x12(2sec pause every rep)

70x7(1sec pause each rep)

70x7(same again)

70x7(touch n go :grin: )

Incline Fly--Incline BB Press Super set

20x6--50x3

17x10--50x3

17x10--50x3

Flat DB Press

Totaly fucked lol!

27x6

22x8

Flat Fly

30sec rest

7x10+

Standing Calf raise

*5x5

*3x8

*3x12

Upping the volume and also going to incorporate more Supersets. been doing drop sets this year and been good fun. time to up my game.

Arms 2mrw, also a deep tissue massage, hopefully get this body running a bit smother. :pfft:

[Monarchking]

Chest is nice n tight this morning.

Just been to the beach to run the dogs...well I don't run they just chase the car lol.

Hangin out till 5O'clock for an arm smash, havent done an arm sesh in ages so is going to be good to give them some volume.

Off to the pub for a feed. :wink:

[poos_n_wees]

Lol im just a humble boner in a freezing works lol. One of the few sheds that work all year round, plus $5a kilo rump :grin:

Sheeeeet.. Great perk :shock:

Haha so true! I've become a fan of this guy since watching those deadlifting form vids :nod:

[Monarchking]

Push downs

3x8

Close grip Bench

60x12

70x9

70x7

Skull Crusher

wasnt sure what weight to use

31x6

33x6

36x6

38x6

38x6

Bench dips

first time, they were good!

bwx12

20x12

40x12

40x12

1Arm db ex

10x10x10x10

Wide grip Cable Curl

3x8

Narrow grip Ez bar

again unsure what weight to use

25x10

27x10

30x10

32x10

Incline DB Curl

12x6x6x6

DB preacher

16x6x6x6

Alt Hammer

17x7x7x7

Left gun is much weaker and a little smaller :cry:

felt pretty good, those bench dips were pumped me up real nice. Elevated my legs and put plates on my legs.