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Thanks brother
Approved Log Marshmonstas summer mass bulk cycle Log
- Thread starter marshmonsta
- Start date
I'd never have you do 2 different versions of pulldowns in one session. Can't think why you are.
hey brother
I cut the pullups out due to it aggravating the bicep and added lat pulldown machine recently and I thought they would work more lats and outer back and the close grip would work middle back....but it does feel like a bit to much pulldown.
If you would have a better alternative in mind I would appreciate your suggestion alot brother.
Got my mouth watering!Kicked the week off with a Saturday night back blast and gave the rear delts another hit as well to get them poppin,iv pushed the test back up to 800mg weekly and am still sitting at 300mg EQ till it kicks in then I'll ramp that up as well.
Warm up-4×20 lat pulldown machine@20kg,30,35,45
Lat pulldown machine-4x10
1@90kg
2@100
3@110
4@115kg
Close Grip cable pulldowm-4×10
1@100kg
2@95
3@90
4@85
Barbell row-3×10
1@100kg
2@110kg
3@110
Seated single arm Cable row-3×10
1@30kg
2@40kg
3@40
Single arm rear delt fly machine-5×15
1@50kg
2@55
3@60
4@65
5@60
Cable cross overs-3×15
1@20kg each side
2@25
3@20
Cardio-20 mins Treadmill
Tonight was a great success for me as i pushed a PR on every lift with ezy which is good for moral and progression,will be hitting chest/tris hard tomorrow
Good workoutHit a sick leg session tonight with plenty volume to really pump the legs up and It was a success,the Pendulum squat was broken again so went back to the hack squat as main lift.
Warm up 10 mins bike
2x15 leg extensions
2x15 leg Curls
Body weight hack squatsx20
Hack squats-7×20
1@40kg
2@80
3@100
4@120
5@140
6@120
7@80
Hamstring kick back-4×20
1@35kg
2@40
3@45
4@50
Seated leg curl-4×20
1@55kg
2@65
3@75
4@80
Abduction machines-5×20
1@45kg
2@55
3@60
4@65
5@70
Calves-
Donkey calf raise-5×20
1@70kg
2@75
3@80
4@90
5@105
Seated calf raise-4×20
1@60kg
2@70
3@70
4@60
Cardio 20 mins bike
Just started bcp-156 & tb500 yesterday as well in a hope to fix this bicep tendon drama iv had for months,so I can swang them big dumbells again which will be good,otherwise feeling great atm and have regained 4kg of water weight again and am starting to grow
@marshmonsta numbers look amazing..........
@marshmonsta looking lean bro! Are you eating sourdough bread? Or is that just plain white bread?Kicked the week off with a Saturday night back blast and gave the rear delts another hit as well to get them poppin,iv pushed the test back up to 800mg weekly and am still sitting at 300mg EQ till it kicks in then I'll ramp that up as well.
Warm up-4×20 lat pulldown machine@20kg,30,35,45
Lat pulldown machine-4x10
1@90kg
2@100
3@110
4@115kg
Close Grip cable pulldowm-4×10
1@100kg
2@95
3@90
4@85
Barbell row-3×10
1@100kg
2@110kg
3@110
Seated single arm Cable row-3×10
1@30kg
2@40kg
3@40
Single arm rear delt fly machine-5×15
1@50kg
2@55
3@60
4@65
5@60
Cable cross overs-3×15
1@20kg each side
2@25
3@20
Cardio-20 mins Treadmill
Tonight was a great success for me as i pushed a PR on every lift with ezy which is good for moral and progression,will be hitting chest/tris hard tomorrow
Leg pump of the gods.....
Warm up-10 mins bike
Leg extensions-2x20
Seated leg curl-2×20
Hack squat-7×15
1@bodyweight
2@40kg
3@80
4@100
5@120
6@140
7@140x7 then 120x3
Barbell rdls-3×15
1@80kg
2@100kg
3@120
Standing kick back-3×15
1@45kg
2@50
3@55
Leg extensions-3×15
1@105 kg
2@115
2@125
Calves
Standing calf raise/plate loaded-6×12
1@80kg
2@100
3@120
4@120
5@140
6@120
Seated calf raise-4×12
1@50kg
2@60
3@60
4@50
Iv finally levelled up to more weight at a controlled tempo and I'm luving every session atm,iv also decided to skip pull day for 2 weeks as I'm in early stages of healing bicep and I don't want to restart the process because of stupidity...it's forward or nothing!
Warm up-10 mins bike
Leg extensions-2x20
Seated leg curl-2×20
Hack squat-7×15
1@bodyweight
2@40kg
3@80
4@100
5@120
6@140
7@140x7 then 120x3
Barbell rdls-3×15
1@80kg
2@100kg
3@120
Standing kick back-3×15
1@45kg
2@50
3@55
Leg extensions-3×15
1@105 kg
2@115
2@125
Calves
Standing calf raise/plate loaded-6×12
1@80kg
2@100
3@120
4@120
5@140
6@120
Seated calf raise-4×12
1@50kg
2@60
3@60
4@50
Iv finally levelled up to more weight at a controlled tempo and I'm luving every session atm,iv also decided to skip pull day for 2 weeks as I'm in early stages of healing bicep and I don't want to restart the process because of stupidity...it's forward or nothing!
Attachments
Thanks brother always good to hear from my man
We getting there bro
Thanks bro,not sourdough bread...it was from local bakery white loaf with super high fibre.Its a rarity for me to eat bread it was a quick carb source before gym that day and I had no pre cooked rice or pasta
intense foood in the picsLeg pump of the gods.....
Warm up-10 mins bike
Leg extensions-2x20
Seated leg curl-2×20
Hack squat-7×15
1@bodyweight
2@40kg
3@80
4@100
5@120
6@140
7@140x7 then 120x3
Barbell rdls-3×15
1@80kg
2@100kg
3@120
Standing kick back-3×15
1@45kg
2@50
3@55
Leg extensions-3×15
1@105 kg
2@115
2@125
Calves
Standing calf raise/plate loaded-6×12
1@80kg
2@100
3@120
4@120
5@140
6@120
Seated calf raise-4×12
1@50kg
2@60
3@60
4@50
Iv finally levelled up to more weight at a controlled tempo and I'm luving every session atm,iv also decided to skip pull day for 2 weeks as I'm in early stages of healing bicep and I don't want to restart the process because of stupidity...it's forward or nothing!
is that like all you can easy?
i can see you doing good on legs big time
Shoulder and abs night....
Warm up-
Front raise-2x15@10kg
Side raise-2×15@10kg
Shoulder press machine-5×15
1@40kg
2@40kg
3@80
4@100
5@100×8 then 80kgx4reps
6@80
Cable side raise-4×15
1@20kg
2@25
3@20
4@15
Single arm delt fly machine-4×20
1@50kg
2@55kg
3@60
4@60
Cable crossovers-3×20
1@30kg
2@40
3@40
Abs-
Hanging leg lifts-4×15
Ab Crunch machine-3×20
1@65kg
2@75
3@85
Oblique crunch-3×20@65kg on left side
Oblique crunch-3×20@65 on right side
30mins Treadmill.
Update on the retest of the high blood platlett levels from doctor by phone today as my appointment was cancelled last Friday as its monsoon season where I am and its been raining for 2 weeks flat out and we've been flooded in,anyways the level went down 150 points to 450 which put me 50 out of reference range but 2 more weeks have past since then and iv been feeling fine and training like a beast...I got a good doctor so he will retest again in 1month.
Warm up-
Front raise-2x15@10kg
Side raise-2×15@10kg
Shoulder press machine-5×15
1@40kg
2@40kg
3@80
4@100
5@100×8 then 80kgx4reps
6@80
Cable side raise-4×15
1@20kg
2@25
3@20
4@15
Single arm delt fly machine-4×20
1@50kg
2@55kg
3@60
4@60
Cable crossovers-3×20
1@30kg
2@40
3@40
Abs-
Hanging leg lifts-4×15
Ab Crunch machine-3×20
1@65kg
2@75
3@85
Oblique crunch-3×20@65kg on left side
Oblique crunch-3×20@65 on right side
30mins Treadmill.
Update on the retest of the high blood platlett levels from doctor by phone today as my appointment was cancelled last Friday as its monsoon season where I am and its been raining for 2 weeks flat out and we've been flooded in,anyways the level went down 150 points to 450 which put me 50 out of reference range but 2 more weeks have past since then and iv been feeling fine and training like a beast...I got a good doctor so he will retest again in 1month.
big man finally i see some big volume again
and if you got bloods ask him to send you paper lets see it
Definitely will get some more paperwork for bloods in a month to my brother
Thats the way big broDefinitely will get some more paperwork for bloods in a month to my brother
Late post for last nights chest/tricep workout.
Warm up-db press 4x12.
Incline db press-5×10
1@70kg
2@80kg
4@90
5@80
Incline Db flys-3×10
1@60kg
2@65
3@60
Seated single arm Cable low fly-3×14
1@20kg
2@25
3@30
Decline smith machine press-4×10
1@90kg
2@100kg
3@90
4@80kg-10×pause reps/super slow reps
Triceps-
Incline db skullcrushers-4x10
1@30kg-(super set with Cable pushdowns-12reps @45kg on each set)
2@35kg
4@40
3@30
4@30
Tricep pushdown machine-3×10
1@85kg
2@95
3@85
Cardio-20 mins bike
Warm up-db press 4x12.
Incline db press-5×10
1@70kg
2@80kg
4@90
5@80
Incline Db flys-3×10
1@60kg
2@65
3@60
Seated single arm Cable low fly-3×14
1@20kg
2@25
3@30
Decline smith machine press-4×10
1@90kg
2@100kg
3@90
4@80kg-10×pause reps/super slow reps
Triceps-
Incline db skullcrushers-4x10
1@30kg-(super set with Cable pushdowns-12reps @45kg on each set)
2@35kg
4@40
3@30
4@30
Tricep pushdown machine-3×10
1@85kg
2@95
3@85
Cardio-20 mins bike
Attachments
true playa bro you got the best foods on EF
im seeing the biggest cleanest meal here with your HOT training
Thanks brother,its having good food variety that helps me get the calories down alot easier
I need pic 4 in my life (minus the choc)
Good job, man, the food looks incredible.
Really like those drumsticks.
Really like those drumsticks.
Your food looks so good!
@marshmonsta food is looking bomb!
Last nights leg session wasn't as long as usual as I was short on time but still gave it a good hit anyways.
Warm up 10 mins bike
Leg extensions-2x15
Seated leg curl-2×15
Pendulum sqauts-4×15
1@60kg
2@70
3@80
4@85
RDL's-4×15
1@80kg
2@100
3@110
4@120
Hamstring kick back-4×15
1@45kg
2@50
3@55
4@55
Leg extersions-4×15
1@95kg
2@105
3@115
4@125
Abductor machine-4×20
1@60
2@70
3@80
4@85
Cardio 20 mins bike
Meals-
*sweet and sour king salmon with rice
*lamb and sweet potato salad
*beef & pork ribs,salsa & coleslaw
*the 4th thing is an accidental egg pancake I made because I forgot it was cooking for 20 mins while I was eating something else,still ate it even though it was like eating a work boot.
Warm up 10 mins bike
Leg extensions-2x15
Seated leg curl-2×15
Pendulum sqauts-4×15
1@60kg
2@70
3@80
4@85
RDL's-4×15
1@80kg
2@100
3@110
4@120
Hamstring kick back-4×15
1@45kg
2@50
3@55
4@55
Leg extersions-4×15
1@95kg
2@105
3@115
4@125
Abductor machine-4×20
1@60
2@70
3@80
4@85
Cardio 20 mins bike
Meals-
*sweet and sour king salmon with rice
*lamb and sweet potato salad
*beef & pork ribs,salsa & coleslaw
*the 4th thing is an accidental egg pancake I made because I forgot it was cooking for 20 mins while I was eating something else,still ate it even though it was like eating a work boot.
Attachments
Use dark chocolate bro it's not quite as bad...still not great but once every 6 months won't kill you
Thanks man...I'll get the abs really popping once I build up some good volume on them
I agree brother....I'm see some good viens running down my obliques atm and am back down 2 pants sizes to a 38 again
It's all thanks to Oblique crunches and planks
That particular variation is the super isolation move my bro,very good rear delt activation that can't be beat
I agree with you bro I have noticed big changes in my core since implementing them....
Thanks brother its all about hitting all those muscle fibres
Thanks for your support caligirl85..honey,soy marinade is my fav for drumsticks for me but you can put nearly anything on them.
Thanks man I don't want to lose my abs now that iv got some lol clean and lean
Thanks brother I appreciate your support as always!
Nice work
BeST EF FOOD!!! how you doing this bro? so tasty looking
how much lamp you killing in 1 sitting?
Thanks bro I honestly like to cook good food but my actual trick was to buy my girl a 1.5crt diamond ring the other week lol now she cooks flat out for me
I still have to wash the dishes but!I think we used 500g lamb rump steak when she made that salad ...I was that full I was forcing the last part of it down.
big diamond right to make sure she plays well bro I LOVE IT lolThanks bro I honestly like to cook good food but my actual trick was to buy my girl a 1.5crt diamond ring the other week lol now she cooks flat out for me
I think we used 500g lamb rump steak when she made that salad ...I was that full I was forcing the last part of it down.
She's an awesome chick my bro even mixes up my peptides and injects them for me while I get ready for work in morning,and she survived a little bit of my tren rage not long ago....she's a keeper
wow even peptide mixing broShe's an awesome chick my bro even mixes up my peptides and injects them for me while I get ready for work in morning,and she survived a little bit of my tren rage not long ago....she's a keeper
SUPER HOT!
Bro the best part I get a laugh at is when I don't have time to do hers she just puts her arm up behind her head and stabs a 27g slip pin straight to the side of her spine in the upper back where her issue's are lol I only laugh cose a year ago she never knew peptides existedwow even peptide mixing bro
Shoulder/ab l session tonight went well have ramped up the EQ to 450mg as of last week and so far feeling great and training strong.
Warm up-2×15 Shoulder press,front raise,side raise
Shoulder press machine-3x12
1@80kg
2@100kg
3@110kg
Cable side raise-3×15
1@25kg
2@30
3@30
Cable Front raise-3×12
1@30kg
2@40
3@45
Single arm delt fly machine-5×15
1@60kg
2@60
3@65
4@60
5@60
Abs-planks×3@1min each
Hanging leg lifts-3×14
Ad Crunch machine-3×14
1@55kg
2@65
3@75
Cardio 20mins bike
I know I just trained legs the other night but I trained at my old gym today and seen a new front squat machine and thought hell yeah I'm feeling strong asf and I wanna try so I smacked 6 plates on a side and it felt ezy as i got 12 reps no problems when this EQ kicks in proper I'll ramp the bitch up to 600mg and 1gm of test and have a proper go at it!
Warm up-2×15 Shoulder press,front raise,side raise
Shoulder press machine-3x12
1@80kg
2@100kg
3@110kg
Cable side raise-3×15
1@25kg
2@30
3@30
Cable Front raise-3×12
1@30kg
2@40
3@45
Single arm delt fly machine-5×15
1@60kg
2@60
3@65
4@60
5@60
Abs-planks×3@1min each
Hanging leg lifts-3×14
Ad Crunch machine-3×14
1@55kg
2@65
3@75
Cardio 20mins bike
I know I just trained legs the other night but I trained at my old gym today and seen a new front squat machine and thought hell yeah I'm feeling strong asf and I wanna try so I smacked 6 plates on a side and it felt ezy as i got 12 reps no problems when this EQ kicks in proper I'll ramp the bitch up to 600mg and 1gm of test and have a proper go at it!
Attachments
Macro breakdown for a work day-
6 AM-Upon waking-whey&collagen protein water 2 scopes in 800ml water@50g protein.
7am-1xcumbsteak sandwich/grain bread
4xeggs
Protein-71g
Carbs-85g
Fats-35g
10AM-1×crumbsteak sandwich & protein shake.
Brotein-75g
Carbs-100g
Fats-20g
1pm-300g lamb & 1.5 cupps rice
Protein-75g
Carbs-70g
4 PM-protein shake
Protein-45g
Cabs-71g
5Pm-200gm steak & cups rice
Protein-25g
carbs-80g
Hey @LevButlerov there's a quick macro count on a work day brother and I'm still hungry I'll have some coconut cheese cake and another protein water before bed lol I don't know what the @oceanview is like where you are bro,but it's protein high tide here
6 AM-Upon waking-whey&collagen protein water 2 scopes in 800ml water@50g protein.
7am-1xcumbsteak sandwich/grain bread
4xeggs
Protein-71g
Carbs-85g
Fats-35g
10AM-1×crumbsteak sandwich & protein shake.
Brotein-75g
Carbs-100g
Fats-20g
1pm-300g lamb & 1.5 cupps rice
Protein-75g
Carbs-70g
4 PM-protein shake
Protein-45g
Cabs-71g
5Pm-200gm steak & cups rice
Protein-25g
carbs-80g
Hey @LevButlerov there's a quick macro count on a work day brother and I'm still hungry I'll have some coconut cheese cake and another protein water before bed lol I don't know what the @oceanview is like where you are bro,but it's protein high tide here
Attachments
Went in mid afternoon today for chest & tricep session but am posting late as iv been eating for 14 feaking hours today trying to beat 400g of protein which I will post results after this!
Warm up-peck deck 2x15
Incline smith machine-2×15@40kg
Incline Smith machine press-4x12
1@90kg
2@100
3@110
4@110
Seated Cable low fly-3×14
1@25kg
3@30
3@30
Decline press-3x12
1@100kg
2@110
3@110
Wide chest press machine-3x12
1@100
2@120
3@80
Triceps-
V Bar cable push downs super set with seat tricep extertion machine-3x15
Cable@60kg
Tricep machine@50kg
Cardio 20 mins bike
Warm up-peck deck 2x15
Incline smith machine-2×15@40kg
Incline Smith machine press-4x12
1@90kg
2@100
3@110
4@110
Seated Cable low fly-3×14
1@25kg
3@30
3@30
Decline press-3x12
1@100kg
2@110
3@110
Wide chest press machine-3x12
1@100
2@120
3@80
Triceps-
V Bar cable push downs super set with seat tricep extertion machine-3x15
Cable@60kg
Tricep machine@50kg
Cardio 20 mins bike
Macro count for sunday-
Took a solid 14 hrs and I started later in day at 8am but I came through as always and got the numbers,it's not a sustainable amount of food for me to consume and run on especially running round in the sun all day at work but I know I can reach the numbers now if I need to
Took a solid 14 hrs and I started later in day at 8am but I came through as always and got the numbers,it's not a sustainable amount of food for me to consume and run on especially running round in the sun all day at work but I know I can reach the numbers now if I need to
Attachments
Macro breakdown for a work day-
6 AM-Upon waking-whey&collagen protein water 2 scopes in 800ml water@50g protein.
7am-1xcumbsteak sandwich/grain bread
4xeggs
Protein-71g
Carbs-85g
Fats-35g
10AM-1×crumbsteak sandwich & protein shake.
Brotein-75g
Carbs-100g
Fats-20g
1pm-300g lamb & 1.5 cupps rice
Protein-75g
Carbs-70g
4 PM-protein shake
Protein-45g
Cabs-71g
5Pm-200gm steak & cups rice
Protein-25g
carbs-80g
Hey @LevButlerov there's a quick macro count on a work day brother and I'm still hungry I'll have some coconut cheese cake and another protein water before bed lol I don't know what the @oceanview is like where you are bro,but it's protein high tide here
Went in mid afternoon today for chest & tricep session but am posting late as iv been eating for 14 feaking hours today trying to beat 400g of protein which I will post results after this!
Warm up-peck deck 2x15
Incline smith machine-2×15@40kg
Incline Smith machine press-4x12
1@90kg
2@100
3@110
4@110
Seated Cable low fly-3×14
1@25kg
3@30
3@30
Decline press-3x12
1@100kg
2@110
3@110
Wide chest press machine-3x12
1@100
2@120
3@80
Triceps-
V Bar cable push downs super set with seat tricep extertion machine-3x15
Cable@60kg
Tricep machine@50kg
Cardio 20 mins bike
best food stack on EF familyMacro count for sunday-
Took a solid 14 hrs and I started later in day at 8am but I came through as always and got the numbers,it's not a sustainable amount of food for me to consume and run on especially running round in the sun all day at work but I know I can reach the numbers now if I need to
i think you will grow BIG now
Keep up the good work, man. I like the cardio that you add in and I love the food selection.
14 hours to do what??
Nice workMacro count for sunday-
Took a solid 14 hrs and I started later in day at 8am but I came through as always and got the numbers,it's not a sustainable amount of food for me to consume and run on especially running round in the sun all day at work but I know I can reach the numbers now if I need to
@marshmonsta not always easy but if you want it youll get it done!Macro count for sunday-
Took a solid 14 hrs and I started later in day at 8am but I came through as always and got the numbers,it's not a sustainable amount of food for me to consume and run on especially running round in the sun all day at work but I know I can reach the numbers now if I need to
Thanx mate
That's right brother
Macros on pointMacro count for sunday-
Took a solid 14 hrs and I started later in day at 8am but I came through as always and got the numbers,it's not a sustainable amount of food for me to consume and run on especially running round in the sun all day at work but I know I can reach the numbers now if I need to
Thank you brother
Had proper depressing week with a wrist injury I sustained at work the day I trained chest last,probably shouldn't have gone pressing to hard on it as I did but that's what you get when you roll the dice and keep going,anyways went in today and hit legs as I'm in a spot atm not being able to press or pull.Im probably going to add NPP in at a low dose soon and bump EQ up and to 600mg also the 4 weeks of bcp-157 & tb500 treatment seems to be working on my bicep but it's not ready for any proper weight yet,all in all I will continue to train whatever I can and keep going as best as possible....fuck injuries!
Warm up 10 mins bike
Leg extensions-2x15
Bodyweight squats-1×20
Pendulum squat-4x12
1@20kg
2@40kg
3@60kg
4@80kg×10reps
RDL'S-3×12
1@80kg
2@100
3@120
Standing hammy kick back-3×12
1@45kg
2@50
3@55
Abduction machine-
1@50kg
2@65
3@70
4@80
Leg extensions-3×12
1@95kg
2@105
3@115
Calves-standing calf raise-6×12
1@40kg
2@60
3@80
4@100
5@80
6@80
Cardio-20mins bike ride
Warm up 10 mins bike
Leg extensions-2x15
Bodyweight squats-1×20
Pendulum squat-4x12
1@20kg
2@40kg
3@60kg
4@80kg×10reps
RDL'S-3×12
1@80kg
2@100
3@120
Standing hammy kick back-3×12
1@45kg
2@50
3@55
Abduction machine-
1@50kg
2@65
3@70
4@80
Leg extensions-3×12
1@95kg
2@105
3@115
Calves-standing calf raise-6×12
1@40kg
2@60
3@80
4@100
5@80
6@80
Cardio-20mins bike ride
theses are the best of the best lol punishing
OhyeeeeThat's right bro,Pain plus gains=more veins
squat is BIG 10 reps on the volume bro @marshmonstaHad proper depressing week with a wrist injury I sustained at work the day I trained chest last,probably shouldn't have gone pressing to hard on it as I did but that's what you get when you roll the dice and keep going,anyways went in today and hit legs as I'm in a spot atm not being able to press or pull.Im probably going to add NPP in at a low dose soon and bump EQ up and to 600mg also the 4 weeks of bcp-157 & tb500 treatment seems to be working on my bicep but it's not ready for any proper weight yet,all in all I will continue to train whatever I can and keep going as best as possible....fuck injuries!
Warm up 10 mins bike
Leg extensions-2x15
Bodyweight squats-1×20
Pendulum squat-4x12
1@20kg
2@40kg
3@60kg
4@80kg×10reps
RDL'S-3×12
1@80kg
2@100
3@120
Standing hammy kick back-3×12
1@45kg
2@50
3@55
Abduction machine-
1@50kg
2@65
3@70
4@80
Leg extensions-3×12
1@95kg
2@105
3@115
Calves-standing calf raise-6×12
1@40kg
2@60
3@80
4@100
5@80
6@80
Cardio-20mins bike ride
Went in and hit shoulders and abs hard yesterday afternoon,wrist was around 80% so i wrapped it up tight and pressed 50kg on it and it felt alright,I'm at about the 4 week mark of taking EQ and have just added deca as of yesterday.
Warm up-db front raise-2×15
Db side raise-2×15
shoulder press-3×15@40kg
Hammer strength shoulder press-4x12
1@80kg
2@90
3@100
4@90kgx8/ 80kgx4
Single arm Cable side raise-3×12
1@20kg
2@25
3@30
Single arm delt fly machine-4x15
1@50kg
2@55
3@60
4@65
Bent down cable crossover delt flys-3×15
1@20kg per side
2@25
3@30
Abs-
Hanging leg lifts-6×15
Ab Crunch machine-3×45 supersets.
Superset-15reps ab Crunch
15reps Oblique Crunch left side
15reps Oblique cruch right side
1@55kg
2@65
3@70
Cardio-20 mins Treadmill
Bicep injury is coming along nicely after 4 weeks of treatment with peptides and it has improved big time as I'm no longer in constant pain so I will look at hitting and good back session this week minus the biceps of course
Warm up-db front raise-2×15
Db side raise-2×15
shoulder press-3×15@40kg
Hammer strength shoulder press-4x12
1@80kg
2@90
3@100
4@90kgx8/ 80kgx4
Single arm Cable side raise-3×12
1@20kg
2@25
3@30
Single arm delt fly machine-4x15
1@50kg
2@55
3@60
4@65
Bent down cable crossover delt flys-3×15
1@20kg per side
2@25
3@30
Abs-
Hanging leg lifts-6×15
Ab Crunch machine-3×45 supersets.
Superset-15reps ab Crunch
15reps Oblique Crunch left side
15reps Oblique cruch right side
1@55kg
2@65
3@70
Cardio-20 mins Treadmill
Bicep injury is coming along nicely after 4 weeks of treatment with peptides and it has improved big time as I'm no longer in constant pain so I will look at hitting and good back session this week minus the biceps of course
Attachments
Thanks bro I'm getting there,but need more reps at that weight
more volume is KING broThanks bro I'm getting there,but need more reps at that weight
Just finished up another leg session with more of a hamstring focus tonight and added more reps at a super controlled pace,really enjoyed the burn I started getting after the 15th rep let me know the hammys were working.
Warm up-10mins bike
Leg curls-2×15@40kg
Leg extensions-2x15@30kg
Squat press-4×20
1@160kg
2@240kg
3@300
4@340
5@360-only achieved 15 reps
Standing hammy kick back-3×20
1@40kg
2@45
3@50
RDLs-2×20
1@100kg
2@120kg
3@100
Seated leg curls-3×20
1@57kg
2@67
3@77
Calves-Leg press calf raise-3×15
1@70kg
2@75
3@65
Triceps-superset cable pushdowns with tricep extension machines-4×20@40kg on both excercises.
Cardio-20 min bike
Tomorrow I hit a back session without the biceps after 3 weeks not training them to assess where the bicep is actually at,but it's looking pretty good and as soon as my gear touches down from my new team at @Liquid Gold Labs I'll be super amped/healed and ready to go again In a big way
Warm up-10mins bike
Leg curls-2×15@40kg
Leg extensions-2x15@30kg
Squat press-4×20
1@160kg
2@240kg
3@300
4@340
5@360-only achieved 15 reps
Standing hammy kick back-3×20
1@40kg
2@45
3@50
RDLs-2×20
1@100kg
2@120kg
3@100
Seated leg curls-3×20
1@57kg
2@67
3@77
Calves-Leg press calf raise-3×15
1@70kg
2@75
3@65
Triceps-superset cable pushdowns with tricep extension machines-4×20@40kg on both excercises.
Cardio-20 min bike
Tomorrow I hit a back session without the biceps after 3 weeks not training them to assess where the bicep is actually at,but it's looking pretty good and as soon as my gear touches down from my new team at @Liquid Gold Labs I'll be super amped/healed and ready to go again In a big way
big big win on the pump broJust finished up another leg session with more of a hamstring focus tonight and added more reps at a super controlled pace,really enjoyed the burn I started getting after the 15th rep let me know the hammys were working.
Warm up-10mins bike
Leg curls-2×15@40kg
Leg extensions-2x15@30kg
Squat press-4×20
1@160kg
2@240kg
3@300
4@340
5@360-only achieved 15 reps
Standing hammy kick back-3×20
1@40kg
2@45
3@50
RDLs-2×20
1@100kg
2@120kg
3@100
Seated leg curls-3×20
1@57kg
2@67
3@77
Calves-Leg press calf raise-3×15
1@70kg
2@75
3@65
Triceps-superset cable pushdowns with tricep extension machines-4×20@40kg on both excercises.
Cardio-20 min bike
Tomorrow I hit a back session without the biceps after 3 weeks not training them to assess where the bicep is actually at,but it's looking pretty good and as soon as my gear touches down from my new team at @Liquid Gold Labs I'll be super amped/healed and ready to go again In a big way
you super growing @marshmonsta
After resting the back for a couple weeks went in tonight and had a decent session but nothing to crazy.
Warm up-cable pulldown-4x15
Wide grip cable pulldown-4x12
1@60kg
2@70kg
3@80
4@80×10reps
Seated high row-3×12
1@120kg
2@140
3@160
Seated Cable row-3×12
1@60kg
2@80
3@100
Cable pullovers-3×12@60kg
Seated low rows-3×12
1@80kg
2@100
3@100
Cardio-40min walk
Warm up-cable pulldown-4x15
Wide grip cable pulldown-4x12
1@60kg
2@70kg
3@80
4@80×10reps
Seated high row-3×12
1@120kg
2@140
3@160
Seated Cable row-3×12
1@60kg
2@80
3@100
Cable pullovers-3×12@60kg
Seated low rows-3×12
1@80kg
2@100
3@100
Cardio-40min walk
@marshmonsta very decent session dude and closed with 40 cardio!
Thanks bro I put some strain on the bicep to see how it pulled up lol it still needs time but I'll be working everyother fibre in my body until I can directly curl with right arm....to give you an idea I can curl a 25kg of my left and half that on the right side,so not great but I have the will to overcome this without a doubt.
I went for a 40min walk with dogs after session last night,nice quite walk in the dark down along the river...myself,dogs and pure peace
I went for a 40min walk with dogs after session last night,nice quite walk in the dark down along the river...myself,dogs and pure peace
It's a good change from gym cardio my bro,also good to get that nice fresh air down the lungs
Very nice job on this entire leg routine. The volume is outstanding.
bro you hitting it hard.
240kg like some big weight. that like 500 or 600 pounds i think !
240kg like some big weight. that like 500 or 600 pounds i think !
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