Monarchking

[HarryB]

I actuly think the outer calf muscle is getting rounder \:D/

Or its just my imagination :evil:

\:D/ You taking measurements for progress MK?

Yes, but havent done any in a while, calf was up a couple cms with out training :roll: so hopefully they will start growing with some actual work. . Last I checked i think arms, quads, calves had not grown.

But now I've got an arm day, and am over my back injury and progressing well with the front squat. so fingues crossed.

I was a little worried my back was gana give out today, been felling realy tight, but I actully had good strngth just had to keep abs really tight :grin:

Front Squat

5x5 felt light weight, was even pausing some reps.

87x5

87x5

87x5

87x5

87x5

104x6 (knee support n belt)

115x3

127x1

Leg press

220x12

250x5

250x9 (knee support)

270x5 "

1 Legged Leg Press

xfail. Like where the f*ck do I put my other leg? lol

Leg Ex

30sec rest

7x12

Leg Curl

3x12

2x6

Romanians

100x10

110x10

120x6

GHR negatives

Getting better, I can fully controll the first rep now \:D/

3x3

Squats were good. But they take a while.

Leg press all good, hope I'm not cheating myself using wraps.

Fucked around with a 1legged press but was seriously confused.

Um. Hams were screaming. Could proli use a little more volume, but time was ticking. I do think they have some shape, theres just a big bit or arse fat thats hidding them lol

Um in side poses you guys push your ham, out with your other leg/knee?

Ummm if you don't need to use wraps then just lighten the load and don't use them. You don't have the same issues with knee stability as you would do squatting or even hack squatting. You can just lock into that range of motion and pressing line and go for gold. It might seem good to give you a bit of extra weight on the machine but it can also over time weaken your tendons and muscles where the wrap takes over the motion.

I don't know what other guys do in side poses but I do push my hammy out using the other leg.

You are coming up nicely bro! Seeing pbs still happening!

[Shutupandsquat]

Yeah, like Harry said, push it out with the other leg. It's the same with the arm, you push it up against the body to look bigger. It's not cheating, it's using everything to your advantage.

[HarryB]

Are you using full wraps on leg press or just neoprene knee sleeves? Nothing wrong with the sleeves but wraps you are probably better off not using.

[Monarchking]

Ummm if you don't need to use wraps then just lighten the load and don't use them. You don't have the same issues with knee stability as you would do squatting or even hack squatting. You can just lock into that range of motion and pressing line and go for gold. It might seem good to give you a bit of extra weight on the machine but it can also over time weaken your tendons and muscles where the wrap takes over the motion.

I don't know what other guys do in side poses but I do push my hammy out using the other leg.

You are coming up nicely bro! Seeing pbs still happening!

Cheer, i might just ditch them for the leg press then man and just use a lighter weight. wana get stronger not weaken myself!

And I hope to front squat 140, with a little nudge from my spotter :pfft:

[Monarchking]

Are you using full wraps on leg press or just neoprene knee sleeves? Nothing wrong with the sleeves but wraps you are probably better off not using.

wraps man. ive been using them loose on the press, but will ditch em.

[Monarchking]

So new plan on leg press is 3x12 and up the weight from there

Knew b4 my training strength would be down slightly. Was sweating most of the day at work and even had to do over time oh well, its all worth it come Thursday :grin:

Still a good sesh, man shoulders were screaming at me in the side raise Super set.

again, took some stims but they don't do f*ck all.

Standing BB Press

55x5

60x4

60x3

65x1

55x6-40x10

Dropset

Behind Neck press

45x7

45x7

40x7-30x7

DROPSET

DB Side raise-face pull Superset

I raise each arm at a time. Prefer it over to arms swinginng in all directions. :doh:

11x10-10

11x10-10

11x10-10

Recerse Db fly

5 sets 12x15 2 sets Upright row Superset

1 Legged calf raise

No rest

70x20x20x20

Standing calf raise - Leg press SS

4x8- 120x8-15

All good in the hood, but energy was slightly down, what is expected atleast one day a week lol. If you can get through the days where you feel down, weaker or like shit, the days when you are on your game and lucks on your side......OH LOOK OUT!!! :evil: :evil: :evil:

lol

Upper backs a little tender from front squats :?

Rest

Then BACK DAY WOOWOWOWOO

[Monarchking]

WTF I found this

[Shutupandsquat]

that form is horrible!

[loveggs]

is that his p.t lol

[Monarchking]

lmao OUCH

Back rape 2day.

wide grips pullups

instant pump, pretty shit at these atm, stopped them for a while cos they activated elbow pain, but shes all good in the hood now

bwx10

10x6

10x6

10x6

bwx10

Rack chins

thanks to loochi, discovered this exercise. Feel it in the rear delts hard.

good exercise though.

5x12

5x12

5x12

5x12

Lat PDWN

4x8-12

BB Row

narrow overhand

62x12x12x12

Seated cable row

3x8

Deadlift from 10cm block

Ramped upto 170x5

Cable pullover

30sec rest

7x12

The back just seems to take a pounding and still wants more!

:shock:

[Monarchking]

PS.

Predictions for the All Blacks this weekend?

$5 Peri Wehpu(spelling?) first try, what you reckon?

Ozy going down!

[Monarchking]

Fucken woke up with a mega sore throat , all icky and sore ears n shit. So its been a drag today energy has been really shit, but apatite is still peaking what is good!. Still got in the gym and did my presses. Had to dig deep, but managed to up the weight on all barbell movements by a couple of kilo.

Incline BB Press

Just added 1kg :roll: slow n steady

76x5x5x5x5x5

Flat BB Press

up 2kg, paused each rep, been working on arching the back and tucking shoulders hard.

77x5x5x5x5x5

Incline DB Press

Just used a comfortable weight, pussy I know but Im not feeling great.

27x10x10x10

Decline BB Press

added a couple kg on last 2 sets and got 2 more reps on first

60x12

62x10

62x8

Might have to postpone 2mrw, see how it is. Got a deep tissue, can't w8.

I think Im going to do a proper cut from October onwards. still in planning stage.

WORD

[Monarchking]

Nothing much to report apart from the fact I've been sick all weekend with a head cold of somesort and had 2day off work :roll:

missed an arm, calf and quad/ham training. But I did go to the gym 2day and do 5x5 front squat @ 90kg.

not fully recovered still coughing up lots of shit, but no headace. slept from 7pm Friday to 2pm Saturday lol so as you could guess nutrition hasn't been the greatest either.

Since Ive been adding weight to the front squat, I fucken didn't want to go a week without it so managed all my reps apart from the last one!! f*ck :evil:

[loveggs]

that sucks bro!!!

keep eatting that food!!!

u will be back in action in noooooo time

[Monarchking]

that sucks bro!!!

keep eatting that food!!!

u will be back in action in noooooo time

yea it happens aye. fucken sucks tho! Been eating pretty well, just not super worried about the amount or what it is, jsut gettin in the fuel. Should be back to 90% 2mrw and defiantly fully fit by Friday!

keeping fully hydrated and haven't lost any weight at all.

sleep n water best medicine :grin:

[Monarchking]

Well I can feel all my weak spots from yesterdays front squats :oops:

Going to cycle in a 5x3 Conventional Deadlift every other week, and have made a pretty dodgy looking gheto style mechanism for some Glute ham raises.( started doing some with partner holding legs recently)

Gluetes are sore :x

Also middle back.

Anyway, health is on the recovery still alot of shit coming up from the lungs.

Energy isnt bad but could be better.

Also dong a 5x5 Military Press. Record is 60x5 but I need to do that for sets.

M Press

50x5x5x5x5

Behind neck press

40x12

45x7

45x7-35x6

DROPSET

DB Fly-face pull SS

Did this 3 times

12x15--x10ish

DB Side raise-Cable Upright row SS

did this 3 times

11x10--x10

BB Shrug

60x20x20x20

Standing calf raise

3sec stretch-3sec squeeze

3x20?

3x10

Standing calf raise-calf press SS

3x15-x8

Feel I can shrug lots more but getting a stretch n squeeze

[rimma]

have made a pretty dodgy looking gheto style mechanism for some Glute ham raises.( started doing some with partner holding legs recently)

Could you chuck a photo up bro? I've been thinking of doing the same

[Monarchking]

have made a pretty dodgy looking gheto style mechanism for some Glute ham raises.( started doing some with partner holding legs recently)

Could you chuck a photo up bro? I've been thinking of doing the same

yea i will sometime

[Monarchking]

Epic back pump. was good.

Took some videos to check form etc, Rack chins I still need to sit back a bit more, bodys looking a bit stiff. Rows looked solid, and with the lat pull down can tell I move my back before my elbows move down.

Um

BB Row

94kg 5x5

(want 6 reps but couldnt)

Seated cable

3x8

Deadlift from 10cm block

A bit disapointed, should have got 7reps but strength wasnt there.

warmups

180x5

180x3

Pull ups

10

9

6

Rack chin

7x12x11x10

Lat puldown

4x8-10

cable pullover

30sec rest, super controll was shaking like a bitch

7x10-12

Defiantly alot of mental focus goes into training back.

Any1 have some good ideas on getting the medial delts to grow hard?

[Monarchking]

Sup. Nearly over this cold :grin:

Incline BB Press

all good reps

77x5x5x5x5x5

Flat BB Press

Lost it a couple of sets. its definatly the set up that makes it light weight.

On the first set I paused every rep, then on the second I pasued the first and last. The two sets x4, body got slack and was in a weak position to press from(excuses lol) But last set was light weigh :-s

80x5x5x4x4x5

Incline DB

I only wanted 30kg, but the 32s were already made up so meh

32x8x7x6+pushup ss

Decline BB Press

65x8

65x8

65x?xDROPSETxPushup ss

Flaggin the flys, gave em a go, but waste of time i think, better off just getting better at incline and flat BB press

Work Saturday BLAST :evil:

[loveggs]

good stuff with yor work out !!!

with chest atm im doing under hand bench its sooo much difrent but supose to work more of your chest than over hand grip

i know wat you mean with the flys they are a bit tricky to get use 2!

[Monarchking]

good stuff with yor work out !!!

with chest atm im doing under hand bench its sooo much difrent but supose to work more of your chest than over hand grip

i know wat you mean with the flys they are a bit tricky to get use 2!

yea ive always done flys, but f*ck them Im over it. My chest is shit so, bring on the bench!

I always thought a reverse grip bench was a tricep movement primarily, although I have never done it. And never seen any1 doing it

[loveggs]

its allll in where you place your hands

[Monarchking]

well im completely snowed in. the road is iced to f*ck so I cant go to work :nod:

I live at the top of a massive hill so bummer. \:D/

Snow lunges??

[Monarchking]

Its 1 Decree outside, so the garage gym is an estimated 0.2.

So the approach 2day was hard and fast.

Basicly no rest and just go for gold, and get the f*ck back inside be4 I get a chill!

Trained in a bush jacked, 2 thermals, beanie, compretion pants and tracks.

I was fucken sweeting hard lol. Workout took 30minuets.

Leg press

60sec rest

140x20

180x20

190x12

210x8

210x8

210x8

180x12

170x12

140x15

140x15

Leg Ex

30sec rest

4x10

Ham curl

3x8

Doesnt look like much but done it as hard and fast as possible, and im shaking and got a mega pump.