Swole Wars: A Gain Awakens - a MoNkeE log

MoNkeE · 9 Jan 2017 at 11:12

New year, new me. #yolo

Goals... wanting to look handsome and lift more than your average joe.

Natty status: error.

Current weight: 95kg-ish

Current Deadlift: 210kg
Current Bench Press: 110kg
Current Squat: error.

Additional goals: work on serious leg rehabilitation to re-enable the training of legs. This will consist of leg rolling, stretching of hips, posterior chain and focus on IT bands.

Goals that I'll never complete: introduce more cardio in to my workouts.

MoNkeE · 9 Jan 2017 at 11:14

Last Friday was my first session since the 23rd of December. Diet hasn't been horrible over Christmas bar the fact I had flu, which resulted in a serious lack of appetite. I then went on holiday which resulted in lots of walking and decent wholesome food.

Back to the gym, weights weren't as bad as I feared they would be, albeit stamina in later sets took a hammering.

Welcome Back Session
Bench Press
20kg 15
60kg 12
85kg 10/10/6
60kg 10

Pull Ups
BW 8/6/6/6

Push Ups / BORs / Upwards Cable Flyes
BW / 70kg / 10.2kg
20 / 12 / 8
15 / 12 / 4

Cable Flyes / Straight Arm Push Down
18kg / 45kg
12 / 10
12 / 10
12 / 10

BB Curlz
25kg 12/12

Today marks the first full week back.

tom_e · 9 Jan 2017 at 11:15

In for moar handsome.

mrthingyx · 9 Jan 2017 at 12:20

tom_e said:
In for moar handsome.

In for Snapchat...

MoNkeE · 9 Jan 2017 at 13:29

Oh if I had snapchat it would be monotonous in its content, believe me!

So first chest session back this year. I've decided to go back to barbell for my major compound lift, and going with a 5x5 lifting pattern. 90kg start today, felt good.

Chest
BB Bench
20kg 15
60kg 12
90kg 5/5/5/5/5

Incline DB Press
30kg 10/10/9

Cable Crossovers - slow reps
18kg 12/12/12

Upwards Crossovers
14kg 8/8/8

Converging Chest Press
45kg / 32kg
12 / 12
12 / 12

OH BB Ext
30kg / 15kg
12 / 12
12 / 12

Dips
10kg 8/8/8

Close Grip Press Up
BW 8/8

MoNkeE · 10 Jan 2017 at 14:13

Brutal return to training my back today. Started off doing some deadlifting (again sticking with 5x5) and then a couple of the PTs fancied training back too, so I followed their exercises. Long session, almost felt like cardio

Back
Deadlifts
40kg 12
70kg 8
120kg 3
150kg 5/5/5/5/5

Pull Ups
BW 8/7/6/3

Seated Cable Rows
93.5kg 12/12/12

Cable Scapulae retraction
32kg 10/10/10

One Arm Pull Down
41kg 10
50kg 10
54kg 10

Straight Arm Push Down
50kg 10/10/10

Wide Grip Tbar / Narrow Grip Tbar
20kg / 20kg
12 / 12
25kg / 25kg
12 / 12
30kg / 30kg
8 / 8
15 / 8

MoNkeE · 11 Jan 2017 at 07:28

Had to take the girlfriend to work for 6 this morning so straight in to the gym before work. Decent arm session by all accounts.

Arms
Dips
BW 10
10kg 10
15kg 10
20kg 10/10/10
15kg 10
10kg 10

Cable Rope Pull Down / Rope OH Ext - strict contractions for each rep
23kg / 14kg
12 / 12
12 / 12
12 / 12
12 / 12

Lying French Press / CGBP
20kg / 20kg
8 / 12
8 / 12
8 / 12
8 / 12

BB Curlz
30kg 12/12/12

Standing DB Curlz
10kg 10/10/10

EZ Curlz - strict 30 seconds between sets
20kg 10/10/10/10

MoNkeE · 11 Jan 2017 at 07:44

As a side note: been dieting for two days now. Still no six pack. Wtf?

tom_e · 11 Jan 2017 at 08:53

MoNkeE said:
As a side note: been dieting for two days now. Still no six pack. Wtf?

You mean you've reduced breakfast cookies to half a pack?

MoNkeE · 11 Jan 2017 at 09:59

Mate worse than that, no cookies at all. Only one protein bar per day, and an increase in "real" food

tom_e · 11 Jan 2017 at 10:06

WUT!?

Bro I don't even know you anymore.

MoNkeE · 11 Jan 2017 at 10:29

RIP gains

mrthingyx · 11 Jan 2017 at 10:29

MoNkeE said:
As a side note: been dieting for two days now. Still no six pack. Wtf?

Bro - have you tried Herbalife?

MoNkeE · 11 Jan 2017 at 11:36

Yeah I use herbs all the time. At least I do when I have thyme.

PermaChanged · 11 Jan 2017 at 12:02

Lettuce just think about that pun, cos it was atrocious.

MoNkeE · 13 Jan 2017 at 15:21

Got some shoulders in today. Bit weaker than normal, but I haven't trained shoulders for over two weeks. Sticking to the 5x5 routine for OHP.

Shoulders
OHP
20kg 12/10
60kg 6
65kg 5/5/5/5/5

BTN Press
40kg 12/12/12

BB Front Raise / DB Reverse Flyes
25kg / 12kg
10 / 10
10 / 10
10 / 10

Face Pulls
32kg 10/10/10

Been dieting for a week now. Lost a lot of water so looking better, but long way to go to get definition there.

MoNkeE · 16 Jan 2017 at 14:21

Chest today. Both benches in use when I arrived, so couldn't do my flat bench, which irked me a bit. And be 42kg DB Press was probably slightly too easy :/

Chest
DB Press
20kg 12
30kg 10
42kg 5/5/5/5/5

Incline BB Bench
60kg 10/10/10

Cable Crossovers
23kg 12/12/12

Upwards Crossovers
14kg 8/8/8

Converging Chest Press
45kg / 32kg
12 / 12
12 / 12

OH BB Ext
25kg / 15kg
12 / 12
12 / 12
12 / 12

Dips
10kg 10/10/8

Decline Push Ups
BW 10/10

GSVBagpuss · 16 Jan 2017 at 14:29

MoNkeE said:
And be 42kg DB Press was probably slightly too easy :/

#firstworldproblems

MoNkeE · 16 Jan 2017 at 15:16

Ha yeah maybe. But I think I know 44kg would be too tough

MoNkeE · 18 Jan 2017 at 15:42

Back session today, after missing yesterday due to work commitments. Plenty of water before hand and a week of goood eating meant I was feeling good fore this session. Energy was good, deadlifts felt easier than last week - albeit I might have done six working sets as I lost count, so err'd on the side of caution.

Back
Deadlifts
70kg 10
120kg 3
155kg 5/5/5/5/5

Pull Ups
BW 6/6/6/5

Machine Row
35kg 12/12/12

Cable Straight Arm Push Down
50kg 10/10/10/10

BB Curlz
30kg 12/12/12

DB Curlz
10kg 8/8

Been cutting lately too. No idea on my weight but my four pack is starting to poke back through.