Approved Log Marshmonstas summer mass bulk cycle Log

[RoySimpson]

Back/bicep & abs session tonight.
Warm up-
wide grip pulldowns-2×10@35kg
Close Grip pulldowns-2x10@35
Wide grip cable pulldown-4x12
1@50kg
2@90kg
3@115
4@105
single arm Seated row-2×10/1×8
1@90kg-per arm
2@100kg-" "
3@110kg " "-only 8 reps
Straight bar cable pullovers-3×12
1@50kg
2@60
3@65
Seated Cable row-3×12
1@70kg
2@80
3@90
Biceps-Seated Incline d/b curls-4×10
[email protected] arm
2@15
[email protected]
4@20-only 8 reps of 20kg on right bicep
Cross body d/b hammers-4×10
[email protected] arm
2@20kg
3@20
[email protected]
Abs-
Hanging leg lifts-4×15
Ab Crunch machine-3 ultra sets x30 reps@55kg
Cardio-20 mins walk

Solid back and biceps workout! You hit a lot of variations and progressively increased the weight. Smart move dropping the weight when needed, especially on those incline dumbbell curls. Nice work finishing with abs and cardio. Keep crushing it!

 

[the_alcatraz]

It was so good bro I'm at work eating chow mein now,im trying to really power up for tonights back session as i only got 4hrs sleep last night due to the misses being sick and coughing all night in my ear lol KFC is so greasy I can only eat the zinger stacker burger to be honest even then only once every 2-3 months.

you know on the kfc i like to get mcD instead, i also thought it greasy AF for me

 

[marshmonsta]

you know on the kfc i like to get mcD instead, i also thought it greasy AF for me

Oouch...double quarter pounder with bacon...now we talking

 

[the_alcatraz]

Oouch...double quarter pounder with bacon...now we talking

you forgot the french fries and 2 cheeseburgers lol

 

[25homes]

Back/bicep & abs session tonight.
Warm up-
wide grip pulldowns-2×10@35kg
Close Grip pulldowns-2x10@35
Wide grip cable pulldown-4x12
1@50kg
2@90kg
3@115
4@105
single arm Seated row-2×10/1×8
1@90kg-per arm
2@100kg-" "
3@110kg " "-only 8 reps
Straight bar cable pullovers-3×12
1@50kg
2@60
3@65
Seated Cable row-3×12
1@70kg
2@80
3@90
Biceps-Seated Incline d/b curls-4×10
[email protected] arm
2@15
[email protected]
4@20-only 8 reps of 20kg on right bicep
Cross body d/b hammers-4×10
[email protected] arm
2@20kg
3@20
[email protected]
Abs-
Hanging leg lifts-4×15
Ab Crunch machine-3 ultra sets x30 reps@55kg
Cardio-20 mins walk

Great workout

 

[marshmonsta]

you forgot the french fries and 2 cheeseburgers lol

Now we talking

 

[marshmonsta]

Great workout

Thanks bro

 

[marshmonsta]

Went in for a back/bicep session last night,proper tired asf on 4 hrs sleep but I love this shit and gave it the best I possibly could anyways.
Warm up-cable pull downs-3×12@35kg,40
Wide cable pulldowns-3×12
1@95kg
2@105
3@115
Plate Loaded Seated row-2×10 & 1x7
1@100kg-per arm
2@110kg-only 7 reps
3@90kg
Seated Cable row/close grip-3×12
1@80kg
2@90
3@100
Seated pullover-3×12
1@70kg
2@75
3@80
Biceps- Preacher Curl machine-4×10
1@60kg
2@70kg
3@60
4@60
Cross body Hammer curls-3×10
1@20kg-per arm
[email protected]
3@25kg
Cardio- HIT fuck session!
Session was overall a little sloppy and I probs should have dropped weight a bit but that ain't me and I needed to burn my daily rage off.
@hypogaeum my bro i uploaded the rows for you to see,could only get 7 reps per side this week and nearly came off machine lol but I uploaded it to YouTube shorts,I'll post the good and the not so good sets i don't give much concern to what anyone thinks on form especially these days when they have debunked the whole full range of motion is better than patials.

 

[hypogaeum]

Went in for a back/bicep session last night,proper tired asf on 4 hrs sleep but I love this shit and gave it the best I possibly could anyways.
Warm up-cable pull downs-3×12@35kg,40
Wide cable pulldowns-3×12
1@95kg
2@105
3@115
Plate Loaded Seated row-2×10 & 1x7
1@100kg-per arm
2@110kg-only 7 reps
3@90kg
Seated Cable row/close grip-3×12
1@80kg
2@90
3@100
Seated pullover-3×12
1@70kg
2@75
3@80
Biceps- Preacher Curl machine-4×10
1@60kg
2@70kg
3@60
4@60
Cross body Hammer curls-3×10
1@20kg-per arm
[email protected]
3@25kg
Cardio- HIT fuck session!
Session was overall a little sloppy and I probs should have dropped weight a bit but that ain't me and I needed to burn my daily rage off.
@hypogaeum my bro i uploaded the rows for you to see,could only get 7 reps per side this week and nearly came off machine lol but I uploaded it to YouTube shorts,I'll post the good and the not so good sets i don't give much concern to what anyone thinks on form especially these days when they have debunked the whole full range of motion is better than patials.

Good effort on the numbers. What tempo are you doing the rows at? Just what we can see on the shorts?

I’d like to see a bit slower on the contraction (3 second), 1 second pause at the top, 2-3 second back to the start, 1 second pause at the bottom, then go again. Might need to drop the weight slightly to keep the form, but I’ve found that tempo get good results as far as a nice pump at the time and actually getting more muscle soreness than just bumping weights up each week.

 

[the_alcatraz]

Good effort on the numbers. What tempo are you doing the rows at? Just what we can see on the shorts?

I’d like to see a bit slower on the contraction (3 second), 1 second pause at the top, 2-3 second back to the start, 1 second pause at the bottom, then go again. Might need to drop the weight slightly to keep the form, but I’ve found that tempo get good results as far as a nice pump at the time and actually getting more muscle soreness than just bumping weights up each week.

i like to row slow actually squeeze on the bottom and top
not sure @marshmonsta