Swole Wars: A Gain Awakens - a MoNkeE log

MoNkeE · 31 Jan 2017 at 13:53

Back day. Pulled my trap doing deadlifts. Continued regardless as I'm a boss.
Back
Deadlifts
70kg 10
120kg 5
155kg 3
175kg 3/3/3/3/3

Pull Ups
BW 6/6/6/6

Cable Straight Arm Push Down
54kg 10/10/10/10

Bent Over DB Rows
26kg 12/12/12

BB Curlz
30kg 12/12/12

Seated DB Curlz
10kg 10/10/10

MoNkeE · 1 Feb 2017 at 13:43

Secret arm day today, so got the spaghettis out.

Arms
Dips
10kg 10
20kg 10
30kg 10/10/10/10
20kg 10
10kg 10

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

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

BB Curlz
35kg 10/10/10/10

Rope Bicep Curlz
32kg / 23kg / 14kg
10 / 10 / 10
10 / 10 / 10

Cable Bicep Flex
14kg 8/8/8

MoNkeE · 4 Feb 2017 at 09:42

Saturday morning shoulder session today because sometimes life is more important!

Shoulders
OHP
20kg 12
60kg 8
70kg 5/5/5/5/5

BTN Press
40kg 12/12/12

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

Facepulls
41kg 12/12/12/12

BB Front Raises
20kg / 10kg
10 / 10
10 / 10

Finally hit that 70kg 5x5! Not sure if because training early or because stronk.

MoNkeE · 6 Feb 2017 at 13:35

Arms today, featuring some juicy weighted dips. Pics in FB group.

Arms
Dips
BW 10
20kg 10
32kg 10/10/10/10
20kg 10
10kg 10

Cable Rope Push Down / Cable Rope OH Ext
27kg / 18kg
12 / 12
12 / 12
12 / 12
12 / 12

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

BB Curlz
40kg 10/10/10/10

Rope Bicep Curlz
32kg / 23kg / 14kg
10 / 10 / 10
10 / 10 / 10

Cable Bicep Flex
14kg 8/8/10

PermaChanged · 8 Feb 2017 at 14:25

I'm looking forward to the day I can manage dips, 101+kg body weight, slightly sketchy shoulders and phag arms make them impossible for me to hit decent depth.

You're doing 125kg dips

It's impressive!

MoNkeE · 8 Feb 2017 at 14:38

Yeah it's times doing weighted dips or weighted pull ups that I start to realise that I do actually lift a little.

Shoulder day today. Pushed on up to 72.5kg, would've done better in my second to last set, but I hadn't finished drinking my water when I unracked, which messed up my breathing, which messed up my bracing. Three shaky reps.

Shoulders
OHP
20kg 15
60kg 8
72.5kg 5/5/5/3/4
Second from last set I messed up breathing

BTN Press
45kg 12/12/12
20kg 15

BB Front Raises / DB Rear Flyes
20kg / 12kg
10 / 10
10 / 10
10 / 10
10 / 10

Face Pulls
41kg 12/12/12/12

Cable Rope Front Raises
18kg 10/12

KiNgPiN83 · 8 Feb 2017 at 14:49

5 solid sets of 72.5kg is nothing to be sniffed at though! Nice one. :cool:

MoNkeE · 8 Feb 2017 at 16:05

Cheers mate. I'll reload slightly and work back up I think. 70kg was tough, so sticking at 72.5kg is just going to be treading water.

tom_e · 8 Feb 2017 at 16:08

How about you just turn it up to 75kg and stop being a phaggot...phaggot.

MoNkeE · 9 Feb 2017 at 09:34

Pls forgive.

MoNkeE · 11 Feb 2017 at 23:18

Short back session today after eating nothing but a yogurt.

Back
Pull Ups
BW 8/8/8/8

Machine Cable Rows
66kg 8/8/8/8

Close Grip Pull Down
73kg 8/8/8

Straight Arm Push Down
45kg 10/10/10

BB Curlz
35kg 12/12/12

DB Curlz
10kg 10/10/10

MoNkeE · 12 Feb 2017 at 14:34

Good chest session today with the step son.
Chest
BB Bench
20kg 12
60kg 12
100kg 5/5/5/5/5
60kg 20

Incline DB Press
30kg 10/10/10

Cable Flyes
23kg 12/12/12/12

Upwards Cable Flye
14kg 10/10/10

Chest Press Machine
45kg / 32kg / 18kg
12 / 12 / 12
12 / 12 / 12

Tricep push down
Lots and lots

MoNkeE · 13 Feb 2017 at 13:35

Arm day today. Forearms are absolutely wrecked from this weekend of training, so my Bicep Curlz were agony to perform. In need of a well deserved couple of days rest now.

Edit: forgot to post workout

Arms
Dips
10kg 10
20kg 10
34kg 10/10/10/10
20kg 10
10kg 10

Cable Rope Push Down / Cable Rope OH Ext
27kg / 18kg
12 / 12
12 / 12
12 / 12
12 / 12

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

BB Curlz (painful forearms)
40kg 10/10/10/10

Rope Bicep Curlz
32kg / 23kg / 14kg
12 / 12 / 12
12 / 12 / 12

Cable Bicep Flex
14kg 10/10/10

KiNgPiN83 · 13 Feb 2017 at 14:03

I take it they are weighted dips? If so, proper mirrin. :cool:

MoNkeE · 13 Feb 2017 at 14:14

Yeah, a dumbbell tucked between the legs as I lost my dipping belt years ago

KiNgPiN83 · 13 Feb 2017 at 17:00

Nice, ghetto dips.

MoNkeE · 15 Feb 2017 at 14:03

I went against my better judgement and didn't deload my pressing weight this week. Results weren't terrible, but I'll deload to 70kg next week for sure.

Shoulders
OHP
20kg 15
60kg 8
75kg 5/5/4 (plus 1 push Press)
60kg 7/5

BTN Press
45kg 12/12/12
20kg 15

BB Front Raise / DB Rear Flyes
20kg / 12kg
10 / 10
10 / 10
10 / 10

Face Pulls
45kg 12/12/12/12

MoNkeE · 18 Feb 2017 at 16:38

Was up far too late last night and far too drunk. Training with the step son this morning with a crappy hangover, but still managed a decent workout.

Chest
BB Bench
20kg 15
60kg 12
80kg 10/10/10/10
60kg 12/12

Incline DB Press
30kg 10/10/9

Cable Flyes
23kg 12/12/12

Upwards Cable Flyes
14kg 10/10/10

DB Flyes
16kg 10/10/10

Triceps
Lots x many

MoNkeE · 21 Feb 2017 at 08:46

Sunday was back day with my partner and step son, so that was fun. I'm off this week for school holidays but continuing to train as per, so hit arms yesterday too.

Back
Pull Ups
BW 8/8/8/8

Machine Cable Rows
66kg 8/8/8/8
41kg 15/15

Straight Arm Pull Down
50kg 10/10/10/10

Close Grip Pull Down
73kg 10/10/8

BB Curlz
35kg 10/10/10

DB Curlz
10kg 10/10/10

And Mondays workout:
Arms
CGBP
20kg 15
60kg 12
80kg 8/8/6
60kg 10/10

Cable Rope Push Down / Cable OH Ext
27kg / 18kg
12 / 12
12 / 12
12 / 12

Cable Rope Push Down
36kg 10/10

Dips
BW 12/12/12

BB Curlz
40kg 10/10/10

DB Curlz
8kg 10/10/10

MoNkeE · 21 Feb 2017 at 23:06

Today I did..... cardio :eek:

And ate McDonalds :cool: