Swole Wars: A Gain Awakens - a MoNkeE log

[mrthingyx]

Today I did..... cardio

And ate McDonalds

Was about to troll... And then didn't have to.

 

[tom_e]

I did some swimming at the weekend then ate my weight in pub food and drank copious amounts of Guinness on Monday night, glad to see I'm doing it right.

 

[MoNkeE]

You need to maintain a steady balance with these things I'm proud of you Tom!

 

[MoNkeE]

Quickies shoulder session with the missus today. Deloaded shoulder Press to 70kg as I said I would and at risk of humble bragging I must say it felt a bit easy

Shoulders
BB Press
20kg 12
60kg 8
70kg 5/5/5/5/5

BTN Press
40kg 12/12/12

BB Front Raise
25kg 10/10/10

Face Pulls
50kg 12/12/12/12

 

[mrthingyx]

Bow chikka wow wow...

Nice pressing.

 

[MoNkeE]

Back day with the missus. Opening up with a superset killed me straight away, my weights were a tad optimistic!

Back
Lat Pull Down / Close Grip Pull Down
86kg / 59kg
10 / 12
10 / 12
73kg / 59kg
6 / 10

Machine Rows
66kg 8/8/8/8

Straight Arm Row
54kg 10/10/10/10

BORs
45kg 12/12/12/12

BB Curlz
35kg 10/10/10

DB Curlz
10kg 10/10

 

[MoNkeE]

Chest day today, good session with a fun pump. Video in FaceBook group.

Chest
BB Bench
20kg 15
60kg 12
102.5kg 5/5/5/3/5
(Talking between last two sets)
80kg 12/10

Incline Flyes / Incline DB Press
16kg / 24kg
10 / 8
10 / 8
10 / 8

Cable Flyes
23kg 12/12/12

Upwards Cable Flyes
14kg 10/10/10

Cable Rope Push Down / Cable Rope OH Ext
32kg / 23kg
12 / 12
12 / 12
12 / 12

Dips
BW 8/8/8

 

[MoNkeE]

Yesterday I went spinning

I shall offset that today with a mighty arm day!

 

[tom_e]

Yesterday I went spinning

I shall offset that today with a mighty arm day!

And a large Dominos order?

 

[MoNkeE]

Pancakes bro. Pancakes

 

[MoNkeE]

Arms today, as promised

Arms
CGBP
20kg 15
60kg 12
80kg 8/8/8
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
5kg 12/12/10

BB Curlz
45kg 8/8/8

DB Curlz
10kg 10/10/10

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

The pump was real and tasty. Too tasty

 

[MoNkeE]

Shoulder day today. Wasn't my best workout, felt a bit tired and wasn't actually going to train today, but decided I could do cardio tomorrow instead of having a rest day today

Shoulders
OHP
20kg 15
60kg 8
72.5kg 5/5/5/5/4 (plus 1 push Press)

BTN Press
45kg 12/12/12

BB Front Raises / DB Front Raises
20kg / 8kg
10 / 10
10 / 10
10 / 10
10 / 10

DB Rear Flyes
14kg 10/10/10/10

 

[MoNkeE]

Training on weekends means slow to update log. Trained chest one Sunday morning, but being massively dehydrated really affected my ability to Bench. Got some water after the first exercise and stamina improved.

Monday saw an average back day focussed on volume and hitting a super set.

Tuesday (today) saw a very generous, volume heavy, superset/dropset heavy arm workout.

Chest
20kg 15
60kg 12
105kg 4/4/4
80kg 10/8/6

Incline DB Press
30kg 10/10/10/9

Cable Crossovers
23kg 12/12/12

Upwards Crossovers
14kg 12/12/12

Cable Push Down / Cable OH Ext
32kg / 23kg
12 / 12
12 / 12
12 / 12

BB OH Ext
25kg 10/10/10

---------------------------------


Back
Pull Ups
BW 8/8/8

BORs
60kg 12
70kg 10
75kg 8
80kg 8
70kg 8
60kg 10/10

Lat Pull Down / Close Grip Pull Down
52kg / 39kg
10 / 10
10 / 10
10 / 10

Straight Arm Pull Down
54kg 10/10/10/10

BB Curlz
40kg 10/8/8

Seated DB Curlz
10kg 10/10/10

Cable Bicep Flex
14kg 12/12/12


-------------------------------


Arms
Cable Rope Push Down / Cable Rope OH Ext
41kg / 32kg
12 / 12
12 / 12
10 / 10
8 / 8

Lying French Press / CGBP
25kg / 25kg
8 / 12
8 / 12
8 / 12

Dips
BW 10/10/10/10

V Grip Cable Push Down
41kg / 32kg / 23kg
12 / 12 / 12
12 / 12 / 12

DB Curlz
16kg 10/10/10

BB Curlz
25kg / 15kg / 10kg
10 / 10 / 10
10 / 10 / 10

Cable Bicep Flex
14kg 8/8/8

 

[MoNkeE]

Shoulders today. Decided to use lower weight for more reps. I was absolutely knackered going in to the gym today so didn't want to compete with myself on a good day. And I miss the volume a little bit

Shoulders
OHP
20kg 15
60kg 10/10/8/8
50kg 8/8

BTN Press
40kg 12/12/12

BB Front Raise / DB Front Raise
20kg / 8kg
10 / 10
10 / 10
10 / 10
10 / 10

Leaning Side Raises
6kg 10/10/10

Face Pulls
50kg 12/12/12/12

 

[mrthingyx]

Lol @ 60kg*10 as lightweight...

 

[MoNkeE]

I said lower to be fair.... /humble brag

 

[MoNkeE]

Could tight delts/pecs be the reason for my gash Bench as soon as I hit 100kg? Doing 5 sets at 100, last two sets being a mediocre 3 reps, then hitting 10 reps for 80kg... doesn't seem right to me.

Chest
BB Bench
20kg 15
60kg 12
100kg 5/5/5/3/3
80kg 10/8
60kg 10

Incline DB Press
30kg 10/8/8
22kg 10/10

Cable Crossovers (short rests)
23kg 12/12/12/12

Upwards Crossovers
14kg 10/10/10/10

Cable Rope Push Down / Cable Rope OH Ext
32kg / 23kg
12 / 12
12 / 12
12 / 12

BB OH Ext
25kg 12/12

 

[mrthingyx]

I think you are psyching yourself out more than anything.

 

[MoNkeE]

Chest this morning before work.

Chest
BB Bench
20kg 15
60kg 12
90kg 8/8/6
80kg 8/7
60kg 12

Incline DB Press
30kg 8/8/8/10
Didn't think these would be so easy at 8 reps

Cable Crossovers
27kg 12/12/12/12

Upwards Cable Crossovers
14kg 12/12/12/12

Cable Rope Push Down
41kg / 32kg
12 / 12
12 / 12
8 / 8

 

[MoNkeE]

Very quick shoulder session as I had to cut it short due to family commitments.

Shoulders
OHP
20kg 15
60kg 10/10/10
70kg 3/3/3

BTN Press
45kg 12/12/12

Barbell Front Raise
20kg 25