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Approved Log Marshmonstas summer mass bulk cycle Log
- Thread starter marshmonsta
- Start date
Finally back in the gym tonight for a back and bicep session.
Warm up-pulldowns-3×10
Lat pulldown machine-4×10
1@80kg
2@100
3@110
4@110
Seated row machine-3×10
1@120kg
2@140
3@160
Barbell rows-3×10
1@100kg
2@110
3@100
Cable pullovers-3×10@50kg
Incline dumbell curls-3×10
1@35kg
2@40
3@45
Single arm Cable curls-3×10
1@25
2@30
3@30
Crossbody hammers-3×10
1@40
2@45
3@45
Warm up-pulldowns-3×10
Lat pulldown machine-4×10
1@80kg
2@100
3@110
4@110
Seated row machine-3×10
1@120kg
2@140
3@160
Barbell rows-3×10
1@100kg
2@110
3@100
Cable pullovers-3×10@50kg
Incline dumbell curls-3×10
1@35kg
2@40
3@45
Single arm Cable curls-3×10
1@25
2@30
3@30
Crossbody hammers-3×10
1@40
2@45
3@45
hey welcome back to the EF fam bro i wask worried
Thanks my bro its good to be back in gym that's for sure
good to see you back in EF fam
Last nights chest/shoulders & triceps session.
Warm up-chest press-3×10
Incline smith press-4×12@100kg
Peck deck-3×12@60,70,75
Seated press-3×12@100,110
Shoulder press machine-3×12@80kg
Cable side raise-3×12@40
Single arm reverse fly machine-4×15@50
V-bar cable pushdowns-4×12@60,70kg
Seated tricep extension machine-4×12@40
Cardio 30mins slow walk
Warm up-chest press-3×10
Incline smith press-4×12@100kg
Peck deck-3×12@60,70,75
Seated press-3×12@100,110
Shoulder press machine-3×12@80kg
Cable side raise-3×12@40
Single arm reverse fly machine-4×15@50
V-bar cable pushdowns-4×12@60,70kg
Seated tricep extension machine-4×12@40
Cardio 30mins slow walk
Attachments
mass monster!!! muscle meals and size bro @marshmonsta LOVE
I cut down to 95kg my bro,now time to grow again.
@marshmonsta warm up chest press is A+.. also love incline smith press. and peck deck is on point.
Loving that last plate
i think you will lean out easy again if you want bro BULK CITY it
@marshmonsta this is an excellent job on the exercises. pec deck and incline smith press is on point. the cardio also to finish is incredible
bro the red meat make the man. that look good. i would have eaten it raw lol @marshmonsta
wow those are some super cool looking meals! that looks like pasta mixed with meat. @marshmonsta is that like potatoes with them or squash?
nice hardcore iron training as always. good job On the training and good job Finishing out with some cardio. this is A+ all the way
bros peck deck and seated press are on point. cable side raise also looking good. love the V bar training @marshmonsta
@marshmonsta man that good looks really good. Nice training Session also
@marshmonsta food is looking on point!!
Last nights leg session
Warm up-10 mins bike
Leg extensions-3×10
Hack squats-4×12
1@80kg
2@120
3@140
4@160
Abduction machine-3×12
1@60
2@75
3@90
RDL's-3×12
1@100
2@110
3@120
Leg extensions-3×12
1@70
2@80
3@80
Donkey calf raise-5×15@80kg
Calf raise on leg press machine-5×15@80
Cardio 20mins bike
Warm up-10 mins bike
Leg extensions-3×10
Hack squats-4×12
1@80kg
2@120
3@140
4@160
Abduction machine-3×12
1@60
2@75
3@90
RDL's-3×12
1@100
2@110
3@120
Leg extensions-3×12
1@70
2@80
3@80
Donkey calf raise-5×15@80kg
Calf raise on leg press machine-5×15@80
Cardio 20mins bike
Always potatoes my brother
Thanks brother
Thanks brother
potatoes are a good carb source. they have good amount of potassium and minerals/vitamins. a lot of people can benefitAlways potatoes my brother
@marshmonsta Numbers are looking good bro.....share diet updates and pics.......
Push night
Warm up-dumbell press-3×10
Incline dumbell press-3×12
1@70kg
2@80
3@90
Dumbell flys-3×12
1@50
2@55
3@60
Decline smith-3×12@100
Smith shoulder press-3×12@80kg
Cable side raise-3×12@40
Rear delt row machine-3×14@50kg
Dips-4×14
Tricep extension machine-3×14@40
Cardio 20mins bike
Warm up-dumbell press-3×10
Incline dumbell press-3×12
1@70kg
2@80
3@90
Dumbell flys-3×12
1@50
2@55
3@60
Decline smith-3×12@100
Smith shoulder press-3×12@80kg
Cable side raise-3×12@40
Rear delt row machine-3×14@50kg
Dips-4×14
Tricep extension machine-3×14@40
Cardio 20mins bike
Moving some weight brother
getting cardio in too bro hot
Love my cardio
cardio LOVE
Cardio helps sp much, specially the fast morming. Get up a moving for the day ahead. As help with training, stop you from gassing out
cardio is probably #1 what we try to help all EF fam with
Iv been a bit pressed for time over past few weeks with changing jobs and looking for a new house but have been getting some training in where I can,also have gone back to my original split of training as I felt my shoulder day was suffering and wasn't getting the volume in thats needed.
Last nights back and bicep session.
Warm up-lat pulldowns-3x10
Pull ups-4×12
Seated row machine-3×12
1@120
2@140
3@160
Close grip cable pulldowns-3 x12
1@80
2@90
3@100
Barbell rows-3x12
1@100
2@110
3@120
Cable pullovers-3×12
1@50
2@55
3@50
Seated Incline curls-4×12
1@30
2@35
3@40
4@40
Preacher Curl machine-4×12
1@50
2@55
3@60
4@60
Single arm Cable curls-4×12
1@20
2@25
3@30
2@25
Cardio-30 mons walk
Last nights back and bicep session.
Warm up-lat pulldowns-3x10
Pull ups-4×12
Seated row machine-3×12
1@120
2@140
3@160
Close grip cable pulldowns-3 x12
1@80
2@90
3@100
Barbell rows-3x12
1@100
2@110
3@120
Cable pullovers-3×12
1@50
2@55
3@50
Seated Incline curls-4×12
1@30
2@35
3@40
4@40
Preacher Curl machine-4×12
1@50
2@55
3@60
4@60
Single arm Cable curls-4×12
1@20
2@25
3@30
2@25
Cardio-30 mons walk
Tonight chest and tricep session
Warm up-padded fly-2×14
Chest press-2×10
Incline smith press-4×12
1@80
2@100
3@110
3@100
Padded fly machine-4×12
1@55
2@60
3@65
4@55
Seated wide press-4×12
1@80
2@100
3@120
4@100
Hi to low cable flys-3×12
1@50
2@55
3@60
Dips-4×12
V bar cable pulldown-4x12
1@50
2@55
3@60
4@60
Dumbell skull crushers-4×11
1@30
2@35
3@40
4@35
Cardio 20mins bike
Warm up-padded fly-2×14
Chest press-2×10
Incline smith press-4×12
1@80
2@100
3@110
3@100
Padded fly machine-4×12
1@55
2@60
3@65
4@55
Seated wide press-4×12
1@80
2@100
3@120
4@100
Hi to low cable flys-3×12
1@50
2@55
3@60
Dips-4×12
V bar cable pulldown-4x12
1@50
2@55
3@60
4@60
Dumbell skull crushers-4×11
1@30
2@35
3@40
4@35
Cardio 20mins bike
Attachments
It's all t-bone steak and tomahawks
Fuck yeah bro its good but I like rib fillett as well.....check this 5.5kg slab of rib I got today bro 20 buck a kg its a steal
Attachments
That's the best way to buy it all man!! Nice
Tbone LOVEEEE
Last nights leg session
Warm up 10 mins bike
Leg extensions-3×10
Leg press-4×12
1@200kg
2@280
3@320
4@400
Adduction machine-4×12
1@60
2@70
3@80
4@90
Barbell RDL'S-4×12
1@80
2@100
3@120
4@120
Leg extensions-4x12
1@60
2@70
3@80
4@80
Seated leg curls-4×12@60kg
Donkey calf raise-5×12
1@60
2@70
3@80
4@90
5@100
Seated calf raise-5×12@60kg
Cardio 30mins walk
Warm up 10 mins bike
Leg extensions-3×10
Leg press-4×12
1@200kg
2@280
3@320
4@400
Adduction machine-4×12
1@60
2@70
3@80
4@90
Barbell RDL'S-4×12
1@80
2@100
3@120
4@120
Leg extensions-4x12
1@60
2@70
3@80
4@80
Seated leg curls-4×12@60kg
Donkey calf raise-5×12
1@60
2@70
3@80
4@90
5@100
Seated calf raise-5×12@60kg
Cardio 30mins walk
your calf work is 100kgs? HUGE bro
Great leg session
Yeah huge weight but teeny calves lol only thing I haven't tried yet is synthol injections
Thanks legendGreat leg session
synthol gives blood clots dont do it bro lolYeah huge weight but teeny calves lol only thing I haven't tried yet is synthol injections
I definitely wouldn't use it my bro lol I'd look like a giant marshmallow
shit is nasty lol
The muscle never looks the same with that shit bro
yes its like jello
Finally got back into the gym last night after a massive week and a half of packing,moving and getting settled into the new house,12 hour days at work didnt help any for time but all done and back to training again but at a different gym on other side of town.
Back & bicep night-
Warm up-pulldowns-3×12
Lat pulldown machine-4×12
1@80kg
2@100
3@110
3@100
Seated row machine-3×12
1@120
2@140
3@140
Close grip cable pulldowns-3x12
1@80
2@90
3@90
Single arm Dumbell rows-2×12@40kg
Barbell rows-3×10@100kg
Incline arm curls-4×12
1@30
2@35
3@40
4@40
Crossbody hammers-3×10@40kg
Peacher curl machine-3×10@50kg
Cardio 30mins morning walk with dogs
Back & bicep night-
Warm up-pulldowns-3×12
Lat pulldown machine-4×12
1@80kg
2@100
3@110
3@100
Seated row machine-3×12
1@120
2@140
3@140
Close grip cable pulldowns-3x12
1@80
2@90
3@90
Single arm Dumbell rows-2×12@40kg
Barbell rows-3×10@100kg
Incline arm curls-4×12
1@30
2@35
3@40
4@40
Crossbody hammers-3×10@40kg
Peacher curl machine-3×10@50kg
Cardio 30mins morning walk with dogs
Attachments
Food looking on point
Chest & tricep session tonight
Warm up-chest press-3×12
Chest flys-3×12
Incline smith machine-3×10
1@100kg
2@110
3@100
Hi 2 low cable flys-3×12
1@50
2@55
3@60
Seated wide chest press-3×10
1@80
2@100
3@120
Incline dumbell flys-2×12
1@60
2@50
Dips-3×12
Vbar cable pushdowns-4×12
1@60
2@65
3@70
4@70
Tricep extension machine-3×14@40kg
Cardio -30mins walk uphill to the town dam with the dogs
Warm up-chest press-3×12
Chest flys-3×12
Incline smith machine-3×10
1@100kg
2@110
3@100
Hi 2 low cable flys-3×12
1@50
2@55
3@60
Seated wide chest press-3×10
1@80
2@100
3@120
Incline dumbell flys-2×12
1@60
2@50
Dips-3×12
Vbar cable pushdowns-4×12
1@60
2@65
3@70
4@70
Tricep extension machine-3×14@40kg
Cardio -30mins walk uphill to the town dam with the dogs
@marshmonsta fantastic work ont his layout. the exercises are looking on point! the close grip cable pulldowns are A++
bro not bad on this one. your food always cool to see. i love the training too @marshmonsta
I hate that sh&t and Stevesmi has it coming soon
always great to see your food meals. you come up with some cool stuff. @marshmonsta i'm glad to see it!
@marshmonsta bros the steak look awesome! pumping some good weights. i love this for sure
@marshmonsta the training is on point. the cardio with the dogs is good for you and the dog. that is good across the board
That's a good looking hunk of meat right there. And I like the different workouts that you're doing. Those are some serious amount of weights. @marshmonsta
@marshmonsta food is looking incredible bro!
@marshmonsta well I would say that was a nice break but 12 hour days and moving can be extremely taxing on the body as well lol
that's a stressful and busy schedule nicely done getting back at it
Good work here
Last nights leg session
Warm up-10mins bike
Leg extentions-3×10
Hack squat-3×12
1@80
2@120
3@160
Adduction machine-3×12
1@60
2@70
3@80
Seated leg curl-3×12@60kg
Leg extensions-3×12@70
Donkey calf raise-5×14@80
Seated calf raise-4×14@50
Cardio-30mins walk
Warm up-10mins bike
Leg extentions-3×10
Hack squat-3×12
1@80
2@120
3@160
Adduction machine-3×12
1@60
2@70
3@80
Seated leg curl-3×12@60kg
Leg extensions-3×12@70
Donkey calf raise-5×14@80
Seated calf raise-4×14@50
Cardio-30mins walk
why no cardio my bro
30mins walk my broski its at the bottom of post
that didnt load for me bro lol now it loaded on refresh30mins walk my broski its at the bottom of post
i was like 10min bike thats all for thaaa big man
Always cardio after a session my bro,its the only way
powwaaaa
Saturday nights shoulder and tricep session.
Warm up-shoulder press machine-×4
Rear delt fly machine-6×14
1@50
2@55
3@60
4@65
5@70
6@65
Smith press-4×12
1@80
2@90
3@100
4@80
Flt deck side raise-4×12
1@35
2@40
3@45
4@50
Single arm Cable Front raise-3×12
1@15
2@20
3@20
Cable side raise-2×15@45
Triceps-
V-bar cable Pushdowns-4×15
1@60
2@70
3@70
Dumbell skullcrushers-3x15
1@35
2@40
3@40
Tricep extension machine-3×15@40
Cardio 30mins walk
Warm up-shoulder press machine-×4
Rear delt fly machine-6×14
1@50
2@55
3@60
4@65
5@70
6@65
Smith press-4×12
1@80
2@90
3@100
4@80
Flt deck side raise-4×12
1@35
2@40
3@45
4@50
Single arm Cable Front raise-3×12
1@15
2@20
3@20
Cable side raise-2×15@45
Triceps-
V-bar cable Pushdowns-4×15
1@60
2@70
3@70
Dumbell skullcrushers-3x15
1@35
2@40
3@40
Tricep extension machine-3×15@40
Cardio 30mins walk
Last nights chest and abs
Warm up-chest flys & seated press
Seated wide chest press-4x12
1@80kg
2@100
3@120
4@130
Incline flys-4×12@60
Decline smith machine-4×12
1@100
2@110
3@120
4@100
Cable flys-4×15@50
Seated ab crunch-5×15@60kg
Decline crunch-5×15 holding 20kg plate
Cardio-30 mins walk
Been really busy with everything lately and consistency with training and logging is at an all time low for me at moment and kind of not real great lol I even missed my doctors appointment for bloods last week but rescheduled it to tomorrow after work and will be interesting to see where im at as I dropped down to 250mg test per week for a good while now.
Warm up-chest flys & seated press
Seated wide chest press-4x12
1@80kg
2@100
3@120
4@130
Incline flys-4×12@60
Decline smith machine-4×12
1@100
2@110
3@120
4@100
Cable flys-4×15@50
Seated ab crunch-5×15@60kg
Decline crunch-5×15 holding 20kg plate
Cardio-30 mins walk
Been really busy with everything lately and consistency with training and logging is at an all time low for me at moment and kind of not real great lol I even missed my doctors appointment for bloods last week but rescheduled it to tomorrow after work and will be interesting to see where im at as I dropped down to 250mg test per week for a good while now.
Not feeling really great my bro 250 test is too low for me
bump up the cash to 300 !
More power 500 lol im going to be blasting within a week bro im thinking test p,NPP and anadrol to kick it off
500 SUPER power level bro lock in them gainz
Back and biceps last night
Warm up-lat pulldowns-3×10
Pull ups-3×12
Seated low row-3×12
1@120kg
2@140
3@160
Single arm lat pulldowns-3×12
1@40kg
2@50
3@60
Barbell row-3×12@100kg
Cable pullovers-3×15@50kg
ez bar curls-3×12@30,35,40kg
Seated curls-3×12@40
Single arm Cable curls-3×15@20kg
Cardio-30mins walk
Warm up-lat pulldowns-3×10
Pull ups-3×12
Seated low row-3×12
1@120kg
2@140
3@160
Single arm lat pulldowns-3×12
1@40kg
2@50
3@60
Barbell row-3×12@100kg
Cable pullovers-3×15@50kg
ez bar curls-3×12@30,35,40kg
Seated curls-3×12@40
Single arm Cable curls-3×15@20kg
Cardio-30mins walk
@marshmonsta looks good on this training. lots of good workouts put together. proud of you!
All the double arm moves and ONE single arm: Single arm lat pulldowns-3×12?
@marshmonsta bro the ez bar curls incredible. and i love the seated curls too. that what we like to see!
wow this one looks good! its an amazing training session. @marshmonsta you will get good results
@marshmonsta this is a good setup. the weight training is tremendous. seated curls are on point
@marshmonsta looking amazing on this one. the ez bar curls and seated curls are on point. we love the cardio
bros i give you a lot of love. throwing around the iron like an animal. @marshmonsta nice job on the back/arm day
@marshmonsta solid back and bicep work right here!
Crushed it
@marshmonsta nice work getting the cardio in after training. Also the trading is on point
Last nights leg pump
Warm up-10 mins bike & leg extension
Hack squats-4×12
1@80
2@120
3@160
4@180
Leg extensions-4x12
1@70
2@85
3@100
Adduction machine-4×12
1@65
2@75
3@85
4@85
Lying leg curl-4×12
1@35
2@40
3@45
4@50
Seated leg curl-3×12
1@50
2@60
3@70
Donkey calf raise-5×15
1@70
2@80
3@85
4@90
4@95
Calf raise on leg press machine-4×15@100
Cardio 30mins bike
Warm up-10 mins bike & leg extension
Hack squats-4×12
1@80
2@120
3@160
4@180
Leg extensions-4x12
1@70
2@85
3@100
Adduction machine-4×12
1@65
2@75
3@85
4@85
Lying leg curl-4×12
1@35
2@40
3@45
4@50
Seated leg curl-3×12
1@50
2@60
3@70
Donkey calf raise-5×15
1@70
2@80
3@85
4@90
4@95
Calf raise on leg press machine-4×15@100
Cardio 30mins bike
As well as the rows my brother,always single arm on row machines for me
Tonight was a bicep/tricep session for something different,
Warm up-single arm Cable curls
Incline dumbell curls-4×14
1@30kg
2@35
3@40
4@40kgx10/35kgx4
Preacher Curl machine-4×14
1@40
2@45
3@50
4@50×10/40kgx4
Single arm Cable curl-4×15
1@20
2@25
3@30
4@25
Ez bar incline skullcrushers-4x14
1@35
2@40
3@45
4@50
Straight bar cable pushdowns-4x15
1@65
2@70
3@70
4@60
Weighted dips w/20kg-3 sets
1@15reps
2@14
3@12
4-unweighted x14reps
Cardio- fasted dog walk in morning.
Bloods were done yesterday so i should have results to post in next few days which will be the closing of the log and a new 16week blast log is where I will go from there,over past 2 days iv added low dose NPP and anadrol but will change to test p when it arrives....
Warm up-single arm Cable curls
Incline dumbell curls-4×14
1@30kg
2@35
3@40
4@40kgx10/35kgx4
Preacher Curl machine-4×14
1@40
2@45
3@50
4@50×10/40kgx4
Single arm Cable curl-4×15
1@20
2@25
3@30
4@25
Ez bar incline skullcrushers-4x14
1@35
2@40
3@45
4@50
Straight bar cable pushdowns-4x15
1@65
2@70
3@70
4@60
Weighted dips w/20kg-3 sets
1@15reps
2@14
3@12
4-unweighted x14reps
Cardio- fasted dog walk in morning.
Bloods were done yesterday so i should have results to post in next few days which will be the closing of the log and a new 16week blast log is where I will go from there,over past 2 days iv added low dose NPP and anadrol but will change to test p when it arrives....
Attachments
Nice workout Bru great pump I'm sure
omg powerhouse food bro bIG MANTonight was a bicep/tricep session for something different,
Warm up-single arm Cable curls
Incline dumbell curls-4×14
1@30kg
2@35
3@40
4@40kgx10/35kgx4
Preacher Curl machine-4×14
1@40
2@45
3@50
4@50×10/40kgx4
Single arm Cable curl-4×15
1@20
2@25
3@30
4@25
Ez bar incline skullcrushers-4x14
1@35
2@40
3@45
4@50
Straight bar cable pushdowns-4x15
1@65
2@70
3@70
4@60
Weighted dips w/20kg-3 sets
1@15reps
2@14
3@12
4-unweighted x14reps
Cardio- fasted dog walk in morning.
Bloods were done yesterday so i should have results to post in next few days which will be the closing of the log and a new 16week blast log is where I will go from there,over past 2 days iv added low dose NPP and anadrol but will change to test p when it arrives....
That double quarter and 20 nuggets was too ezy bro,I should have got another burger lol
massive bro massive!!!
Im making this week massive all round bro,got the day off work today and am loading up on NPP,a bombs, food and will hit chest hard asf
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