Approved Log Marshmonstas summer mass bulk cycle Log

[marshmonsta]

good job man that looks like a hell of a workout

Thanks bro I felt content with the pump as I walked out that for sure

 

[marshmonsta]

wow that is a terrific work that you put together

Thanks bro it's all been basic but effective so far,but I'll add some different variations in soon

 

[marshmonsta]

bro your gym looks clean much cleaner than my barn gym

It's not the newest gym bro ,but it's been around the longest in my town and they take alot of pride in it as the owner and his wife both competed at a decent natty level back In there days.

 

[marshmonsta]

keep up the good work we love you

Thanks brother I got much luv for all EF family on here...everyone is great

 

[marshmonsta]

you are a machine

Haha thanks brother...I'm striving to be the ultimate marshine I can be but!

 

[MUSTANG_18]

Thanks bro my body doesn't respond well to low volume anymore those day ended awile ago

@marshmonsta I get it you pump it the way you play hard bro

 

[RoySimpson]

Had a proper motherfucker of a day to end the working week yesterday,but I went home ate my 4th meal for the day and just chilled in the aircon for a couple hours till I was super keen for back and bicep session then went in and hit it!
4X warm up sets
Wide grip cable pull downs-4×12
1@85kg
2@95
3@110
4@95
Hammer strength iso lateral high row-4×12
1@100kg
2@120
3@140
3@80
Seated Cable row-3×12
1@95kg
2@105kg
3@95
4@90
Seated lat pull over machine3×12
1@65kg
2@70
3@75
Seated Incline dumbell curls-3×12
[email protected] hand
[email protected]
3@25
3@20
Standing dumbell hammer curls-3x12
1@25kg-per hand
[email protected]
3@20
30mins cardio on bike then went home for protein shake and last feed for the day which was steak,broccoli,potato,rice and saurkraut,I'll be taking a night off the gym for a rest and cooking up some more delicious food which I'll post tommorow with the results of chest day!

@marshmonsta sick jersey!

 

[ballin2504]

I like the jersey!

 

[marshmonsta]

Went in last night for leg session but decided to leave out the hack squats this week and add some leg press and made it a bit more of a quad orientated workout.
10 mins warm up on bike
2xwarm up sets leg extensions
2xwarm up sets Seated leg Curls
Leg press-5×12
1@160kg
2@220kg
3@280
4@340
5@380
Abductor machine-4×12
1@40kg
2@50
3@65
4@70
Lying leg curl-4×12
1@30kg
2@35
3@40
4@45
Seated leg extention-4×12
1@55kg
2@65
3@85
4@95
Donkey calf raise-4×12
1@65kg
2@75
3@85
4@95
Leg press calf raise-3×12
1@100kg
2@90
2×80
Warm down on bike 15 mins
Definitely felt the blood pumping in the quads by end of workout,here's some quad pics mainly for stevomobster lol check them out broski

 

[marshmonsta]

@marshmonsta I get it you pump it the way you play hard bro

It's the only way brother!