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@marshmonsta Bro, you an important part of the EF family.
This a really good workout. Lots of good exercises and good bicep training.
Approved Log Marshmonstas summer mass bulk cycle Log
- Thread starter marshmonsta
- Start date
This a really good workout. Lots of good exercises and good bicep training.
@marshmonsta Bros, you lookin fantastic on this workout. Lots of different exercises and looking on point, keep it up.
I like the biceps and the crossbody hammers.
That's a shit load. Well done
Push night with abs went pretty fucking good as I hit about 60mg of anadrol and just sent it with heaps of anger and no remorse,man I miss anadrol its been a long time but it's definitely my go to,any one else luv running it as much as I do?
Warm up-lat pulldowns-3×10
Underhand pulldowns-2×10
Wide grip cable pulldowns-4×10
1@90kg
2@105
3@115
4@120kg-7 reps/100kg-4reps
Seated low row machine-3×10
1@120kg
2@160
3@180
Lat Pullover machine-3×10
1@80
2@85
3@84
Bent down DB row-3×10
1@45kg
[email protected]
3@50
Biceps-Ez bar curls-4×10 with 4 added partial reps at end of 10th rep.
1@30kg
2@35
3@35
4@40×6reps,,,35x4reps,,,,30x3reps
Crossbody hammers-3×10
1@20kg
[email protected]
3@25×6reps,,,,22.5x4reps,,,,20x3reps,,,17.5x3reps.
Abs-
Hanging leg lifts-4×15
Ab Crunch monsta sets-3×8×8×8
1@55kg
2@65kg
3@65
Cardio 20 mins walk
Warm up-lat pulldowns-3×10
Underhand pulldowns-2×10
Wide grip cable pulldowns-4×10
1@90kg
2@105
3@115
4@120kg-7 reps/100kg-4reps
Seated low row machine-3×10
1@120kg
2@160
3@180
Lat Pullover machine-3×10
1@80
2@85
3@84
Bent down DB row-3×10
1@45kg
[email protected]
3@50
Biceps-Ez bar curls-4×10 with 4 added partial reps at end of 10th rep.
1@30kg
2@35
3@35
4@40×6reps,,,35x4reps,,,,30x3reps
Crossbody hammers-3×10
1@20kg
[email protected]
3@25×6reps,,,,22.5x4reps,,,,20x3reps,,,17.5x3reps.
Abs-
Hanging leg lifts-4×15
Ab Crunch monsta sets-3×8×8×8
1@55kg
2@65kg
3@65
Cardio 20 mins walk
Thanks my bro i appreciate your support you a good man
you ever come to OZ you come stay at my place we go shopping for lot lizards if non we settle for packeties either way I look after you.
Time to relax on the gear now and keep training and food strong for the cruize.
@marshmonsta biceps EZ bar curls is a solid option. You really hit the grip on a different angle. I'm sure you got some nice pumps as well on that crossbody.
Crushed it
@marshmonsta Thanks man, you look fantastic with this setup. The different exercises that you're doing our fantastic. Keep up the good work.
You know i did bro
@marshmonsta This is some excellent different exercises.
Good volume.
You keep this up. It's the consistency that we strive to see. I like the seated low row machine the best!
@marshmonsta bro i can come as long as you pay gas money. plus i need new engine, truck can only make it to Kentucky and back. Oz i think too farThanks my bro i appreciate your support you a good man
bros yeah they are fun too
EF love!You know i did bro
@marshmonsta nice training as usual man
Nice workout
Back from a mini holiday and a 5 day deload,just running on pure test E the past couple weeks and feeling really good so back at it again with a push night.
Warm up-chest flys & chest press
Seated hammer strength press-3×10
1@80kg
2@100kg
3@120kg
Padded chest fly-3×10
1@50
2@55
3@60
Hi-low cable flys-3×10
1@50
2@60
3@50
Hammer strength shoulder press-3×10
1@80
2@100
3@80
Flty deck raise-3×10
1@40
2@45
3@45
Single arm Cable side raise-3×10
1@15
2@20
3@20×6 -- 15x6
Cable tricep pushdown-3×10
1@65
2@75
2@75
Db skull crushers-3×10@30kg
Seated pushdown machine-2×10@80
Cardio-20 mins walk
Warm up-chest flys & chest press
Seated hammer strength press-3×10
1@80kg
2@100kg
3@120kg
Padded chest fly-3×10
1@50
2@55
3@60
Hi-low cable flys-3×10
1@50
2@60
3@50
Hammer strength shoulder press-3×10
1@80
2@100
3@80
Flty deck raise-3×10
1@40
2@45
3@45
Single arm Cable side raise-3×10
1@15
2@20
3@20×6 -- 15x6
Cable tricep pushdown-3×10
1@65
2@75
2@75
Db skull crushers-3×10@30kg
Seated pushdown machine-2×10@80
Cardio-20 mins walk
a lot of hammers, you hammering hard lol
Lol that's only half the hammering I gave the misses on my birthday weekend just gone but!
It's the only way broski
your gunna see some good sessions even on my test only cruize.
Test cruise is the best!!It's the only way broski
Throw in some hgh and some proviron best thing ever
It definitely is bro,I dropped gh out for a break iv been running it flat for at least a year lol 4 weeks off won't hurt to much then I add 3iu back in
gh break always needed hands get too numb for me bro
numb like a stranger LOL!Love me some numb hands
Awosme loge bro keep killing it
don’t tell anyoneknew we were going to be mates hahahaha
Last nights push/rear delt & abs session
Warm up-Lat pulldown-4x10
Lat pulldown machine-4x12
1@95
2@105
3@115
4@120
Seated low row-3×12
1@120
2@140
3@160
Seated pullover-2×12@60,65
Barbell rows-3×12
1@100
2@110
3@100
Rear delt fly machine-6×15@50,60
Biceps-
Preacher Curl machine-4×10@50,60
Single arm Cable arm curls-3×12@20,25
Abs-hanging leg lifts-3×15
Ab Crunch machine-3×10×10×10 mosta sets
Cardio 20 mins walk
Warm up-Lat pulldown-4x10
Lat pulldown machine-4x12
1@95
2@105
3@115
4@120
Seated low row-3×12
1@120
2@140
3@160
Seated pullover-2×12@60,65
Barbell rows-3×12
1@100
2@110
3@100
Rear delt fly machine-6×15@50,60
Biceps-
Preacher Curl machine-4×10@50,60
Single arm Cable arm curls-3×12@20,25
Abs-hanging leg lifts-3×15
Ab Crunch machine-3×10×10×10 mosta sets
Cardio 20 mins walk
Attachments
Yeah bro things are going real well lol still putting on size as well.
I'll post my leg session from last night after work today it was nice
legs i bet be pumped bro
I could barely walk lol
LEGaBeast lol
Nice back workout
@marshmonsta You won't go wrong on this training session. I really like it. Keep up the good work and keep the grind going.
@marshmonsta Bro, that is a real man's steak right there. You cook it Maybe a little too much though. I like mine rare. Gotta be some blood coming out.
@marshmonsta Bros. You always got the best training and best diet. Got to give you a lot of credit. You are a true monster.
@marshmonsta you won't go wrong with this quality training.
this is hardcore iron training at its finest
great EF family update
@marshmonsta Wow, this is some really nice volume can always depend on you to put together. Some really good training sessions, I'm proud of you.
@marshmonsta Wow, this looks really good man. Lots of different exercises and you're pushing some good training,
Cardio to finish. You won't go wrong.
@marshmonsta solid work bro food is looking on point!
This post is ment to be from Thursday night after the push session but have been all round busy asf this week and need to catch up on a few posts,anyways it was a good leg session and legs were pumped!
Warm up-7mins bike
*leg extensions-4×10
*squat-2×12
Hack squats-4×12
1@80kg
2@120
3@160
4@180
Barbell RDL-3×12
1@100kg
2@110
3@120
Abduction machine-4×12
1@50
2@60
3@65
4@70
Leg extensions-3x12
1@60
3@70
4@80
Donkey calf raise-4×12
1@60
2@70
3@75
4@80
Leg press calf raise-3×12@100kg
Cardio-20 mins bike
Warm up-7mins bike
*leg extensions-4×10
*squat-2×12
Hack squats-4×12
1@80kg
2@120
3@160
4@180
Barbell RDL-3×12
1@100kg
2@110
3@120
Abduction machine-4×12
1@50
2@60
3@65
4@70
Leg extensions-3x12
1@60
3@70
4@80
Donkey calf raise-4×12
1@60
2@70
3@75
4@80
Leg press calf raise-3×12@100kg
Cardio-20 mins bike
@marshmonsta numbers look good man........
Always pushing forward and working hard, i admire that about you brother.
Thanks brother
power training like a man
Push/pull/legs 3on 1 off my bro its going well
play it hard bro
It's the only way my bro
I luv hack squats,close stance is best for tear drop development.
Ouch nasty dude!
Last nights push session
Warm up-chest press-4×12@40,60
Incline Smith press-4×11
1@100
2@110
3@120
4@110×7-100×4reps
Padded fly machine-3×11
1@60
2@70
3@75
Decline smith press-3×11
1@100
2@120
3@100
Shoulder press machine-3×10
1@50
2@55
3@60
3@70
Single arm Cable side raise-3×12
1@15
2@20
3@20
Single arm rear delt fly machine-3×12@50
Triceps-
Single arm Cable pushdowns-4×12@24,27kg
Tricep extension machine-4×12
1@30
2@35
3@40
4@40
Cadio-20min walk
Warm up-chest press-4×12@40,60
Incline Smith press-4×11
1@100
2@110
3@120
4@110×7-100×4reps
Padded fly machine-3×11
1@60
2@70
3@75
Decline smith press-3×11
1@100
2@120
3@100
Shoulder press machine-3×10
1@50
2@55
3@60
3@70
Single arm Cable side raise-3×12
1@15
2@20
3@20
Single arm rear delt fly machine-3×12@50
Triceps-
Single arm Cable pushdowns-4×12@24,27kg
Tricep extension machine-4×12
1@30
2@35
3@40
4@40
Cadio-20min walk
@marshmonsta push it perfect but you able to do dips?
@marshmonsta This is definitely a solid training session. Lots of good exercises you're putting together. Keep it up.
I can do anything my brother
Thanks brother
If no shoulder pressure play the dips
@marshmonsta bro, you looking fantastic, lots of different exercises you putting together. Iron training at its finest.
Last nights pull session
Back-
Warm up-wide/close grip pulldowns-4×12
underhand wide grip cable pulldown-4x12
1@60
2@70
3@80
4@90
Seated row machine-3×12
1@120
2@140
3@160
Cable lat Pullover-3x14@60
Single arm dumbell row-3×12
1@40
2@45
3@45
Biceps-
Single arm Cable curl-4x14
1@15
2@20
3@25
4@25
Seated Preacher-4×14
1@40
2@45
3@50
4@50
Back-
Warm up-wide/close grip pulldowns-4×12
underhand wide grip cable pulldown-4x12
1@60
2@70
3@80
4@90
Seated row machine-3×12
1@120
2@140
3@160
Cable lat Pullover-3x14@60
Single arm dumbell row-3×12
1@40
2@45
3@45
Biceps-
Single arm Cable curl-4x14
1@15
2@20
3@25
4@25
Seated Preacher-4×14
1@40
2@45
3@50
4@50
Attachments
Loving the food pics
@marshmonsta Bros. You put together an iron training. Worked out like I've never seen. This 1 is a tough 1 and you finish out with cardio too.
@marshmonsta iron training like a champion right here! i love to see successful training and hard work pay off!
@marshmonsta weight training looks wonderful. keep up the good work. you are getting in some good volume.
@marshmonsta keep the grind going man. lots of good options for an upper body day like this. keep it up!
you da man!
@marshmonsta solid work right here bro!
Tonights leg session had a bit more of an emphasis on the hammys.
Warm up-7mins bike
Leg extentions-3×12
Seated leg curl-3×10
Leg press-4×15
1@160kg
2@320
3@360
4@400-12 reps only
Barbell RDL'S-3×12
1@100
2@120
3@130
Adductor machine-3×12
1@45
2@50
3@60
Lying leg curls-3×12
1@45
2@50
3@55
Calves-standing calf raise-4×15
1@40
2@60
3@80
4@100
Seated calf raise-3×15
1@50
2@60
3@60
Cardio 10mins
Warm up-7mins bike
Leg extentions-3×12
Seated leg curl-3×10
Leg press-4×15
1@160kg
2@320
3@360
4@400-12 reps only
Barbell RDL'S-3×12
1@100
2@120
3@130
Adductor machine-3×12
1@45
2@50
3@60
Lying leg curls-3×12
1@45
2@50
3@55
Calves-standing calf raise-4×15
1@40
2@60
3@80
4@100
Seated calf raise-3×15
1@50
2@60
3@60
Cardio 10mins
Crushed this one
@marshmonsta some good training brother! You’re killing this log
leg session MAX bro
@marshmonsta good set of training man.....keep killing it.........
Push night
Warm up-chest press-3×12
Incline Smith machine-3×11
1@100
2@110
3@120
Padded chest fly-3×11
1@60
2@65
3@70
Dips-2×12@bodyweight
Hi to low cable flys-3×11
1@40
2@50
3@60
Shoulder press machine-3×12
1@80
2@90
3@100
Flyt deck side raise-3×12
1@40
2@45
3@50
Single arm Cable Front raise-2×12
1@15
2@20
Single arm rear delt fly machine4×12
1@50
2@55
3@60
4@55
Vbar cable pushdowns-4×14
1@60
2@65
3@70
4@70
Dumbell skullcrushers-3x12
1@30
2@35
3@35
Close grip bench press-3×12
1@60
2@70
3@80-8 reps and cooked
cadio-fasted morning walk 30mins
Warm up-chest press-3×12
Incline Smith machine-3×11
1@100
2@110
3@120
Padded chest fly-3×11
1@60
2@65
3@70
Dips-2×12@bodyweight
Hi to low cable flys-3×11
1@40
2@50
3@60
Shoulder press machine-3×12
1@80
2@90
3@100
Flyt deck side raise-3×12
1@40
2@45
3@50
Single arm Cable Front raise-2×12
1@15
2@20
Single arm rear delt fly machine4×12
1@50
2@55
3@60
4@55
Vbar cable pushdowns-4×14
1@60
2@65
3@70
4@70
Dumbell skullcrushers-3x12
1@30
2@35
3@35
Close grip bench press-3×12
1@60
2@70
3@80-8 reps and cooked
cadio-fasted morning walk 30mins
Attachments
i noticed much less junk food more meals are staright meat
you are cutting clearly here bro
@marshmonsta
food is looking amazing as usual. very impressed with the meal selection
all healthy and good for you too
haven't seen too many guys eating kiwi. I read it has a lot of good antioxidants. I'm going to have to try eating some as well. I'll look for it next time at the supermarket.
@marshmonsta
@marshmonsta the EF family appreciates these updates. This is an excellent training session You put together, the exercises are on point.
I seen a doctor talking bout it ages ago bro,he says it has DNA healing properties in the fruit but you gotta eat 2 a day
Thanks brother
I'm still eating a crumbsteak,gravy & cheese sandwich most mornings on a work day bro I won't lie but yeah no pounder burgers for a bit.
Weight has dropped down to 103kg over past few weeks.
Way too much volume for me
Looks great bro
nice to see all them micros in the mix to - fucking love kiwis
@marshmonsta bro this a good workout you did. fasted cardio and 30 minute walk solid
nice food, nice to see you rocking the red meat
Bros. I got mad respect for your diet. The meal is not only very delicious but also healthy looks like a work of art. I'm gonna have to steal some of your meals. Try them myself.
@marshmonsta
@marshmonsta proud of you man. this is the type of workout i respect greatly. training is on point and you are doing great. nice volume on this and i love the consistent 3 sets
Your endurance level is insane
@marshmonsta solid work food is looking on point bro!
steak gravy and cheese the bulking combo bro lol
It's the breakfast of champions lol
I got a mad beef stew going in slow cooker for 12hrs now I'll post it with a push workout later
with a protein shake then its champions bro lol
I always have a shake about an hour after that steak but it's a double steak sandwich bro $22 but worth it,the average man would die from that much steak or at least go into a coma
Attachments
Real man sandwich bro
I always have a shake about an hour after that steak but it's a double steak sandwich bro $22 but worth it,the average man would die from that much steak or at least go into a coma
yeah a lot of fruits have anti oxidants
@marshmonsta nice work as usual man. Keep it up.
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