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Steak sandwiches are my favorite. Simple just steak mayo and onion on white bread.
Approved Log Marshmonstas summer mass bulk cycle Log
- Thread starter marshmonsta
- Start date
get some high fiber bread at least on that bro
I have cranked it up to 20 sets per muscle group over the week now and have givin the body new stimulus to grow and its working,I also need to continue training just as hard as if I was on 2 grams still in the name of progression
I never tried with Mayo yet bro but I'll give it a go
Thanks brother I appreciate all your support
Probably the EQ helped a bitYour endurance level is insane
Thanks brother
Last nights back/rear delt/bicep session.
Warm up -lat pulldowns-4×10
Lat pulldown machine-4×11
1@95
2@105
3@115
4@120
Seated row machine-4×11
1@130
2@150
3@160
4@180
Seated pulloverachine-4×11
1@60
2@65
3@70
4@60
Single arm Seated flt machine-4×13
1@60
2@55
3@50
4@50
Rear delt row machine-3×13@50kg
Biceps-
Preacher Curl machine-4×11
1@40
2@45
3@50
4@55
Single arm Cable curls-3×13
1@20
2@25
3@25
Dumbell hammers-3×13@40
Cardio 30mins walk with dogs
Cruising along well on 500mg test E per week and will probably stay around that until I get bloods drawn in next couple weeks.
Warm up -lat pulldowns-4×10
Lat pulldown machine-4×11
1@95
2@105
3@115
4@120
Seated row machine-4×11
1@130
2@150
3@160
4@180
Seated pulloverachine-4×11
1@60
2@65
3@70
4@60
Single arm Seated flt machine-4×13
1@60
2@55
3@50
4@50
Rear delt row machine-3×13@50kg
Biceps-
Preacher Curl machine-4×11
1@40
2@45
3@50
4@55
Single arm Cable curls-3×13
1@20
2@25
3@25
Dumbell hammers-3×13@40
Cardio 30mins walk with dogs
Cruising along well on 500mg test E per week and will probably stay around that until I get bloods drawn in next couple weeks.
@marshmonsta solid numbers bro....keep growing.......
EF love!Thanks brother I appreciate all your support
Chest and tricep session tonight
Warm up-peck deck-4×12@30,40
Incline press-2×12@60
Incline Smith press-4×12
1@100
2@110
3@120
3@100
Peck deck-3×12
1@50
2@60
3@70
Seated press machine-3×12
1@100
2@110
2@120-10 reps
Cable flys hi to low-3×14
1@50
2@60
4@70-12 reps
Triceps-
Super set v-bar cable pushdowns@70 & tricep extention machine-3×10×10
Fasted cardio- 30mins walk
Warm up-peck deck-4×12@30,40
Incline press-2×12@60
Incline Smith press-4×12
1@100
2@110
3@120
3@100
Peck deck-3×12
1@50
2@60
3@70
Seated press machine-3×12
1@100
2@110
2@120-10 reps
Cable flys hi to low-3×14
1@50
2@60
4@70-12 reps
Triceps-
Super set v-bar cable pushdowns@70 & tricep extention machine-3×10×10
Fasted cardio- 30mins walk
Attachments
fish red meat and trainign with cardio you going to hella cut bro
I got anavar and clen but won't use it lol I'll just drop calorie and add more chicken and fish into diet.
use the clen LOVE It
Chest/shoulder & Tricep pump of the gods tonight had a couple days off and come back stronger on this session.
Warm up-padded fly-3×12@30,35,45
Chest press-2×12@60
Incline Smith press-3×12
1@100
2@120
3@110
Padded fly-3×12
1@80
2@85
3@90×7reps-80×5clean reps then 4 partial reps.
Hi to low cable flys-3×14
1@50
2@60
3@50
Shoulder press machine-3×10
1@80
2@90
3@100
Fly deck-3×10
1@40
2@45
3@50
Single arm reverse peck deck-3×14
1@55
2@60
3@65
Barbell upright rows-3×10
1@35
2@45
@50
Triceps-
Dips-4×12
Incline duel DB skullcrushers-4×10
1@30
2@35
3@40
4@35
Cardio-20 mins walk
Warm up-padded fly-3×12@30,35,45
Chest press-2×12@60
Incline Smith press-3×12
1@100
2@120
3@110
Padded fly-3×12
1@80
2@85
3@90×7reps-80×5clean reps then 4 partial reps.
Hi to low cable flys-3×14
1@50
2@60
3@50
Shoulder press machine-3×10
1@80
2@90
3@100
Fly deck-3×10
1@40
2@45
3@50
Single arm reverse peck deck-3×14
1@55
2@60
3@65
Barbell upright rows-3×10
1@35
2@45
@50
Triceps-
Dips-4×12
Incline duel DB skullcrushers-4×10
1@30
2@35
3@40
4@35
Cardio-20 mins walk
Attachments
Back and bicep blast tonight
Warm up-lat pulldown-3×12@25,30,45
Pull ups-4×12
Row machine-3×12
1@130kg
2@160
3@170
Seated pullover machine-3×12
1@60
2@55
3@50
Biceps-
Incline Seated dumbell curl-3×10
1@30
2@35
3@40
Preacher Curl machine-3×12
1@50
2@55
3@60
Single arm Cable curl-3×15
1@15
2@20
3@20
Cardio 30 mins walk
Warm up-lat pulldown-3×12@25,30,45
Pull ups-4×12
Row machine-3×12
1@130kg
2@160
3@170
Seated pullover machine-3×12
1@60
2@55
3@50
Biceps-
Incline Seated dumbell curl-3×10
1@30
2@35
3@40
Preacher Curl machine-3×12
1@50
2@55
3@60
Single arm Cable curl-3×15
1@15
2@20
3@20
Cardio 30 mins walk
training hella good and looking at food pics steak and rice all around?
@marshmonsta Man, you're getting in some good meals right here. That steak looks tremendous. You're eating like a king.
@marshmonsta love a good tricep pump! Your food is making me hungry dawg!
Sometimes all we need is a couple of days
this is some damn good training man. i like how you finish with 20 minutes walking. that is good cardio that is underrated
@marshmonsta
fly deck and single arm reverse peck deck is on point. i like the triceps and dips. they are the best shoulder press machine
@marshmonsta
@marshmonsta bro this a good deal on the food. the red meat look great. love me a big steak. eat the whole thing even the bone
the exercises are on point. looking really nice on this. i love the single arm reverse peck deck.
you won't go wrong on that
@marshmonsta
bros single arm reverse peck deck is A+
this is the way to be a champion.
and i love the tricep lifting too
@marshmonsta
Nothing beats a god tier pump
@marshmonsta Numbers are on point bro........
@marshmonsta my triangle today looked a lot like this also. Got a hell of a pump.
My bad this is a post for yesterday but I forgot to press post!Went away for a few days for work over to a place called palm Island its pretty rough as its a very remote island inhabited my indigenous poeple,definitely no gyms or weights over there so had to wait till last night to hit a decent push night.
Warm up-chest fly machine-3×12
Chest press-3×12
Wide grip press machine-4×10
1@80
2@100
3@120
4@140
Incline db flys-3×10
1@55
2@60
3@65
Decline smith press-3×10
1@100
2@120
3@100
Smith shoulder press-3×10
1@60
2@70
3@80
Single arm Cable side raise-3×12
1@15
2@20
3@25
Lying delt rows-3×10
1@55
2@70
3@60
Cable face pulls-3×12@25,35,40
Dips-4×12
Seated tricep extension machine-3×12
1@30
2@35
3@40
Single arm tricep pushdowns-3×12@20,25
Cardio 20mins bike
Warm up-chest fly machine-3×12
Chest press-3×12
Wide grip press machine-4×10
1@80
2@100
3@120
4@140
Incline db flys-3×10
1@55
2@60
3@65
Decline smith press-3×10
1@100
2@120
3@100
Smith shoulder press-3×10
1@60
2@70
3@80
Single arm Cable side raise-3×12
1@15
2@20
3@25
Lying delt rows-3×10
1@55
2@70
3@60
Cable face pulls-3×12@25,35,40
Dips-4×12
Seated tricep extension machine-3×12
1@30
2@35
3@40
Single arm tricep pushdowns-3×12@20,25
Cardio 20mins bike
Attachments
Last nights back & bicep session
Warm up-lat pulldowns-4×12
Wide grip cable pulldown-4x10
1@80
2@95
3@110
4@110
Low row machine-3×10
1@130
2@150
3@170
Seated Cable row-3×10
1@75
2@85
3@100
Ez bar arm curls-4×8
1@30
2@35
3@40
4@40
Bd hammer curls-4×8
1@35
2@40
3@45
4@40
Cardio-20 mins walk
Warm up-lat pulldowns-4×12
Wide grip cable pulldown-4x10
1@80
2@95
3@110
4@110
Low row machine-3×10
1@130
2@150
3@170
Seated Cable row-3×10
1@75
2@85
3@100
Ez bar arm curls-4×8
1@30
2@35
3@40
4@40
Bd hammer curls-4×8
1@35
2@40
3@45
4@40
Cardio-20 mins walk
It's the only way my bro
stacking the weights SUpa deep bro
I'm actually training with more mechanical tension for a change and less weight for a bit my bro its giving the body time to heal but I'll be clangin and banging again real soon
Last night hit legs hard especially the hamstrings,
Warm up-5mins bike
Leg extensions-4x10
Hack squats-4×10
1@80
2@120
3@160
4@190
B/B RLD's-4×10
1@100
2@120
3@130
4@130
Adduction machine-4×10
1@60
2@65
3@70
4@65
Hamstring/glute kick back machine-3×10
1@50
2@60
3@70
Seated leg curl-4×10
1@50
2@60
3@65
4@70
Cardio 20mins bike
Warm up-5mins bike
Leg extensions-4x10
Hack squats-4×10
1@80
2@120
3@160
4@190
B/B RLD's-4×10
1@100
2@120
3@130
4@130
Adduction machine-4×10
1@60
2@65
3@70
4@65
Hamstring/glute kick back machine-3×10
1@50
2@60
3@70
Seated leg curl-4×10
1@50
2@60
3@65
4@70
Cardio 20mins bike
light day for you bro can you warm up for 15min on bike?
@marshmonsta solid work right here bro! Hammys are important!
For balance for sure
this one is looking great man. the squats and leg extensions are on point. hamstrings and leg curls too are A++ @marshmonsta
nice job on this one. cardio is solid. leg curl is on point with hamstrings. i love this one
@marshmonsta
@marshmonsta this is a heck of a workout. hack squats and leg extensions.
adduction machine is a good one for inner legs
Awesome leg session brother.
@marshmonsta another good training update man. Keep it up
@marshmonsta keep it up bro.......
U definitely killed it on this one
Push night went as usual not making any strength gains at moment as calories have been restricted over past 2 weeks but holding steady at 99kg will drop another 5-6kg then time 2 grow again!
Warm up-bench press-3×10
Incline smith-3x8
1@100
2@120
3@120
Peck deck-3×12
1@60
2@70
3@80
Seated press machine-3×8
1@110
2@120
2@120
Smith machine shoulder press-3×10
1@60
2@70
3@80
Flyt deck-3×10
1@40
3@45
3@50
Single arm fly machine-3×12
1@60
2@65
3@70
Dips with 20kg plate-3×12
Vbar cable push downs-3×12@60
Cardio fasted 30mins walk
Warm up-bench press-3×10
Incline smith-3x8
1@100
2@120
3@120
Peck deck-3×12
1@60
2@70
3@80
Seated press machine-3×8
1@110
2@120
2@120
Smith machine shoulder press-3×10
1@60
2@70
3@80
Flyt deck-3×10
1@40
3@45
3@50
Single arm fly machine-3×12
1@60
2@65
3@70
Dips with 20kg plate-3×12
Vbar cable push downs-3×12@60
Cardio fasted 30mins walk
99kgs at the push you going to go hard can cut bro
@marshmonsta
nice job on this training
you put together a nice workout as always. good to see you with an update
@marshmonsta bro you looking good on this one
bigtime on peck deck and smith machine
proud of you looking good!
@marshmonsta i am a big fan of this layout
the seated press machine and smith machine shoulder press are on point
keep it going!
100% this
Back/biceps tonight.
Warm up-lat pulldown machine-3×10
Wide mag grip cable pulldowns-3×8
1@100
2@110
2@120
Seated row machine-3×8
1@120
2@140
3@160
Seated lat Pullover machine-3×10
1@60
2@65
3@65
Seated Incline dumbell curls-3×10
1@35
2@40
4@40
Preacher Curl machine-3×10
1@50
2@60
3@60
Cross body cable hammers-3×12@20kg
Cardio-30mins walk
Warm up-lat pulldown machine-3×10
Wide mag grip cable pulldowns-3×8
1@100
2@110
2@120
Seated row machine-3×8
1@120
2@140
3@160
Seated lat Pullover machine-3×10
1@60
2@65
3@65
Seated Incline dumbell curls-3×10
1@35
2@40
4@40
Preacher Curl machine-3×10
1@50
2@60
3@60
Cross body cable hammers-3×12@20kg
Cardio-30mins walk
I'll drop down to 95 pretty fast my bro,I cut my carbs in half and keep training hard asf then pull bloods hopefully its good to go again
Thanks brother....dips have quickly become one of my favourite excercises on push day the striations in the triceps you get from them is insane
yes just don't over strain the shoulder
Definitely will be careful with shoulder my bro
@marshmonsta bros fasted cardio 30 minutes A+
won't go wrong with that
iron training from start to finish no joke
@marshmonsta EF family always enjoys your updates
I don't forget the pictures. You are legendary with pictures on your logs.
dip it hard even with weights bro
Thanks my bro I really need to start posting more training pics up
Bro my dips are sick as with a good 2 sec pause at the top and bottom lol they would tear the average man's shoulders clean off
sick ass dips bro lolBro my dips are sick as with a good 2 sec pause at the top and bottom lol they would tear the average man's shoulders clean off
@marshmonsta awesome workout right here bro!!
Leg/calves & abs session tonight
Warm up-10 mins bike
Leg extensions-3×10
Pendulum squats-4×12
1@40
2@60
3@80
4@90
Barbell RDLS-3×12
1@100
1@120
3@130
Leg extensions-3×12
1@95
2@105
3@115
Seated leg curls-3×12
1@58
2@70
3@70
Abduction machine-4×12
1@45
2@70
3@85
4@105
Donkey calf raise machine-4×20
1@70
2@80
3@90
4@80
Seated calf raise-3×20@50kg
Hanging leg lifts-3×12
Ab Crunch machine monsta sets-3×10×10×10
Cadio-20 mins bike
Warm up-10 mins bike
Leg extensions-3×10
Pendulum squats-4×12
1@40
2@60
3@80
4@90
Barbell RDLS-3×12
1@100
1@120
3@130
Leg extensions-3×12
1@95
2@105
3@115
Seated leg curls-3×12
1@58
2@70
3@70
Abduction machine-4×12
1@45
2@70
3@85
4@105
Donkey calf raise machine-4×20
1@70
2@80
3@90
4@80
Seated calf raise-3×20@50kg
Hanging leg lifts-3×12
Ab Crunch machine monsta sets-3×10×10×10
Cadio-20 mins bike
yes you certainly have great training!
Still crushing it brother
@marshmonsta still gettin it in. Nice work man
@marshmonsta Solid updates man....keep shining.......
Back & biceps tonight
Warm up-lat pulldowns-3x12
Pullups-4×12
Low row machine-3×12
1@120
2@140
3@160
Cable pulldowns-3×14
1@60
2@70
3@60
Barbell t-bar row-2×12
1@60
2@70
Ez bar curls-3×12
1@30
2@35
3@40
Single arm Cable curl-3×14
1@20
2@25
3@30
Dumbell hammers-3×12@40kg
Cardio 30mins walk
Warm up-lat pulldowns-3x12
Pullups-4×12
Low row machine-3×12
1@120
2@140
3@160
Cable pulldowns-3×14
1@60
2@70
3@60
Barbell t-bar row-2×12
1@60
2@70
Ez bar curls-3×12
1@30
2@35
3@40
Single arm Cable curl-3×14
1@20
2@25
3@30
Dumbell hammers-3×12@40kg
Cardio 30mins walk
do a back shot for the EF fam
cant wait to see da wings
Attachments
wide AF back DUDE! damn
Thanks bro I think the pull ups are helping alot now I do them on the weekly
pull ups making you widE!Thanks bro I think the pull ups are helping alot now I do them on the weekly
Should get some real good development now that im using a 20kg plate
20kgs you gonna have a wide AF back like @Yuri1 check his awesome back pic
Approved Log Post in thread 'My ongoing blast and cruise log'
EF log update - Sunday - Back 
Elite Fit Fam - Happy Sunday all my bros, hope the weekend has been on point for you all 
Jumped into Sunday with a killer back session, new programming has me only hitting it once week now form my previous 2 times a week, and now with a focus on upper back and rear delts to try bring them up to the last 
I’m now entering week 4 of my push up growth phase today - it’s been 3 weeks now and feeling really positive for the future and making some progress. 
Plenty of room for peds, food and training blocks to increase as right now we’re sitting...
Got in a decent leg/ab session tonight.
Warm up-10 mins bike
Leg extensions-3×12
Leg press-
1@200kg
2@320
3@360
4@400
Barbell RDLS-3×12
1@100
2@120
3@140
Adductor machine-3×12
1@50
2@60
3@70
Lying leg curls-3×12
1@40
2@50
3@60
Standing calf raise & seated calf raise supasets-4×15×15
1@80kg-standing-40kg seated
2@100- " " -50kg
3@120- " " -60
4@100- " " -50
Hanging leg lifts-3×15
Decline ab Crunch holding 20kg plate-3×15
Planks-3×2mins
cardio 20 mins walk
Warm up-10 mins bike
Leg extensions-3×12
Leg press-
1@200kg
2@320
3@360
4@400
Barbell RDLS-3×12
1@100
2@120
3@140
Adductor machine-3×12
1@50
2@60
3@70
Lying leg curls-3×12
1@40
2@50
3@60
Standing calf raise & seated calf raise supasets-4×15×15
1@80kg-standing-40kg seated
2@100- " " -50kg
3@120- " " -60
4@100- " " -50
Hanging leg lifts-3×15
Decline ab Crunch holding 20kg plate-3×15
Planks-3×2mins
cardio 20 mins walk
140kgs is huge on barbells like you growing legs with 400kg leg press HUGE and thick quads bro
400kg is good stuff.
@marshmonsta
you are doing great on this!
The leg training is what Champions are made of.
I'm very proud of you. Keep it up.
Bro, you doing some hardcore iron training right here. Hitting the legs is what makes the man. My papa told me, you gotta build strong legs to build strong tree.
@marshmonsta
@marshmonsta I have to put a lot of respect on your training for sure. Looks fantastic on this. I love the leg curls and I love the adductor machine.
@marshmonsta solid session right here bro!
@marshmonsta that’s a pretty good training session man. Good job putting in some cardio to finish up
@marshmonsta great work bro.....
Looks really good
Last nights push session
Warm up-'chest press-3×10
Peck deck-3×10
Smith incline press-4×12
1@100
2@120
3@120
4@110
Padded fly machine-3×12
1@65
2@70
3@70
Seated wide chest press-3×12
1@120
2@130
3@130
Hi to low cable flys-3×14
1@50
2@60
3@60
Hammer strength shoulder press-3×12
1@80
2@100
3@100
Flyt deck-3×12
1@50
2@55
3@55
Single arm reverse peck deck-4×14
1@50
2@55
3@60
4@60
Dips-4×15
V-bar push down-4×15@60
Cardio-30 mins slow walk
Morning weight is sitting at 97kg,I'd say i will achieve a good 10kg cut by the next 3-4 weeks then I will pull bloods and push food,training and PEDs up again which I am looking forward to.
Warm up-'chest press-3×10
Peck deck-3×10
Smith incline press-4×12
1@100
2@120
3@120
4@110
Padded fly machine-3×12
1@65
2@70
3@70
Seated wide chest press-3×12
1@120
2@130
3@130
Hi to low cable flys-3×14
1@50
2@60
3@60
Hammer strength shoulder press-3×12
1@80
2@100
3@100
Flyt deck-3×12
1@50
2@55
3@55
Single arm reverse peck deck-4×14
1@50
2@55
3@60
4@60
Dips-4×15
V-bar push down-4×15@60
Cardio-30 mins slow walk
Morning weight is sitting at 97kg,I'd say i will achieve a good 10kg cut by the next 3-4 weeks then I will pull bloods and push food,training and PEDs up again which I am looking forward to.
sweeter than honey dude you getting a 10kg cut for sure
No training updates since Friday nights push session as I woke up Saturday morning very sick with covid and am at day 5 now and not in much condition to be training after work still,hopefully will be back in gym in next few days but wont be pushing it to hard for a few sessions lol good thing is its helped with the weight cut and im sitting at 96kg flat now.
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