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.

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?

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

MoNkeE · 11 Jan 2017 at 10:29

RIP gains

MoNkeE · 11 Jan 2017 at 11:36

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

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

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.

MoNkeE · 19 Jan 2017 at 16:00

Today with took holy communion in the chapel of arms.
Arms
Dips
BW 12
10kg 10
15kg 10
20kg 10/10/10/10
15kg 10
10kg 10

Cable Rope Pull Down / Rope OH Ext
23kg / 14kg
12 / 12
12 / 12
12 / 12

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

BB Curlz
35kg 10/10/10/10

DB Curlz
10kg 10/10/10

MoNkeE · 19 Jan 2017 at 17:01

I weigh upwards of 90kg and I was knackered after my deadlifts, cut me some slack bro

plus this are full dead hang pull ups, no girly half reps.

I suppose the disappointment with OHP is after doing 34kg DB press for 3 sets of 8, I expected more doing 5 reps. But of course the movements are different, the barbell goes deeper and pushedore from the front deltas, so I think my expectations were a little high.

MoNkeE · 20 Jan 2017 at 14:02

Another Friday, another Shoulder day. Went pretty well this time.

Shoulders
OHP
20kg 12
60kg 8
67.5kg 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

BB Front Raise
25kg / 10kg
8 / 12
8 / 12

Face Pulls
36kg 10/10/10/10

MoNkeE · 23 Jan 2017 at 11:53

Thanks, it all felt like it came together last week. Not a great nights sleep last night so Chest will be interesting today.

MoNkeE · 23 Jan 2017 at 14:00

Chest today. Went better than I was fearing

Chest
DB Bench
22kg 15
32kg 10
44kg 5/5/5/5/5

Incline Bench
60kg 10/10/10

Cable Crossovers
18kg 12
23kg 12
27kg 12

Upwards Crossovers
14kg 10/10/10

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

Dips
10kg 8/8/8

BB OH Ext
30kg 12/12/12

MoNkeE · 23 Jan 2017 at 14:00

mrthingyx said:
Your chest is always interesting.

Just saw this..... how you doin'?

MoNkeE · 24 Jan 2017 at 13:57

I miscounted today, so my 160kg Deadlift ended up being 170kg. So I did 5 sets of 3 instead of 5 sets of 5. I've also pulled my right trap slightly and not slept much this week, so I'm happy overall!

Back
Deadlifts
70kg 8
120kg 5
170kg 3/3/3/3/3
200kg 1

Pull Ups
BW 6/6/6/6

Machine Row
35kg 12/12/12/12

Straight Arm Push Down (short stack)
21.6kg 10/10/10

BB Curlz
30kg 12/12/12

DB Curlz
10kg 10/10

Cable Bicep Flex
14kg 10/10