Approved Log Marshmonstas summer mass bulk cycle Log

[marshmonsta]

Tonights Chest & Tricep massacre.
Warm up-chest flys-2×12@35kg
Chest press-2×10@60kg
Incline Smith press-2×12 & 1x10
1@100kg
2@120kg
3@120kg
Padded chest fly machine-3×14
1@70kg
2@75
3@80
Seated chest press machine-3×12
1@125kg
2@130
3@135
Hi to low cable chest fly-3×14
1@25kg per arm
2@35
3@40
Triceps-Vbar cable pushdowns-4×14
1@70kg
2@75
3@80
4@80
Seated tricep press-4×14
1@105kg
2@115
3@125
4@125
Cardio-20 mins walk

 

[the_alcatraz]

Tonights Chest & Tricep massacre.
Warm up-chest flys-2×12@35kg
Chest press-2×10@60kg
Incline Smith press-2×12 & 1x10
1@100kg
2@120kg
3@120kg
Padded chest fly machine-3×14
1@70kg
2@75
3@80
Seated chest press machine-3×12
1@125kg
2@130
3@135
Hi to low cable chest fly-3×14
1@25kg per arm
2@35
3@40
Triceps-Vbar cable pushdowns-4×14
1@70kg
2@75
3@80
4@80
Seated tricep press-4×14
1@105kg
2@115
3@125
4@125
Cardio-20 mins walk

where you been bro? havent seen yoru big food @marshmonsta

 

[marshmonsta]

where you been bro? havent seen yoru big food @marshmonsta

Had a couple nights off gym during week,was a little under weather as all the family have the flu atm and are coughing all over my place,food is going good bro i forgot to take pics of this week's meal prep which was only savoury mince & pasta,i have the next 3 days off and will put up some good pictures of training/food

 

[stevesmi]

Tonights Chest & Tricep massacre.
Warm up-chest flys-2×12@35kg
Chest press-2×10@60kg
Incline Smith press-2×12 & 1x10
1@100kg
2@120kg
3@120kg
Padded chest fly machine-3×14
1@70kg
2@75
3@80
Seated chest press machine-3×12
1@125kg
2@130
3@135
Hi to low cable chest fly-3×14
1@25kg per arm
2@35
3@40
Triceps-Vbar cable pushdowns-4×14
1@70kg
2@75
3@80
4@80
Seated tricep press-4×14
1@105kg
2@115
3@125
4@125
Cardio-20 mins walk

@marshmonsta Solid job on the training, keep it up.
Looking really nice. I like the chest pressing.

 

[BodyMonster34]

Tonights Chest & Tricep massacre.
Warm up-chest flys-2×12@35kg
Chest press-2×10@60kg
Incline Smith press-2×12 & 1x10
1@100kg
2@120kg
3@120kg
Padded chest fly machine-3×14
1@70kg
2@75
3@80
Seated chest press machine-3×12
1@125kg
2@130
3@135
Hi to low cable chest fly-3×14
1@25kg per arm
2@35
3@40
Triceps-Vbar cable pushdowns-4×14
1@70kg
2@75
3@80
4@80
Seated tricep press-4×14
1@105kg
2@115
3@125
4@125
Cardio-20 mins walk

@marshmonsta Bro, this a good workout for sure. Volume looking really strong. You are a true man.

 

[SteveMobsterG]

Nice numbers on the tricep exercises

 

[abolone]

solid session mate!

i need to do more cardio! im not working atm and my steps are low, ill end with 20mins cardio EOD!

thanks for sharing love your log!

 

[ceo]

Tonights Chest & Tricep massacre.
Warm up-chest flys-2×12@35kg
Chest press-2×10@60kg
Incline Smith press-2×12 & 1x10
1@100kg
2@120kg
3@120kg
Padded chest fly machine-3×14
1@70kg
2@75
3@80
Seated chest press machine-3×12
1@125kg
2@130
3@135
Hi to low cable chest fly-3×14
1@25kg per arm
2@35
3@40
Triceps-Vbar cable pushdowns-4×14
1@70kg
2@75
3@80
4@80
Seated tricep press-4×14
1@105kg
2@115
3@125
4@125
Cardio-20 mins walk

@marshmonsta bros cardio looking on point. triceps vbar cable pushdowns. padded chest fly machine..

, good training, I love it.

 

[ROIDDERS]

Tonights Chest & Tricep massacre.
Warm up-chest flys-2×12@35kg
Chest press-2×10@60kg
Incline Smith press-2×12 & 1x10
1@100kg
2@120kg
3@120kg
Padded chest fly machine-3×14
1@70kg
2@75
3@80
Seated chest press machine-3×12
1@125kg
2@130
3@135
Hi to low cable chest fly-3×14
1@25kg per arm
2@35
3@40
Triceps-Vbar cable pushdowns-4×14
1@70kg
2@75
3@80
4@80
Seated tricep press-4×14
1@105kg
2@115
3@125
4@125
Cardio-20 mins walk

@marshmonsta A great job on the different exercises, you're hitting the upper body like a true champion.

 

[Ulter]

Tonights Chest & Tricep massacre.
Warm up-chest flys-2×12@35kg
Chest press-2×10@60kg
Incline Smith press-2×12 & 1x10
1@100kg
2@120kg
3@120kg
Padded chest fly machine-3×14
1@70kg
2@75
3@80
Seated chest press machine-3×12
1@125kg
2@130
3@135
Hi to low cable chest fly-3×14
1@25kg per arm
2@35
3@40
Triceps-Vbar cable pushdowns-4×14
1@70kg
2@75
3@80
4@80
Seated tricep press-4×14
1@105kg
2@115
3@125
4@125
Cardio-20 mins walk

@marshmonsta Gotta give you credit for this volume on this training. It's not easy at all.

Upper body training is on point.

 

[2Thick]

Tonights Chest & Tricep massacre.
Warm up-chest flys-2×12@35kg
Chest press-2×10@60kg
Incline Smith press-2×12 & 1x10
1@100kg
2@120kg
3@120kg
Padded chest fly machine-3×14
1@70kg
2@75
3@80
Seated chest press machine-3×12
1@125kg
2@130
3@135
Hi to low cable chest fly-3×14
1@25kg per arm
2@35
3@40
Triceps-Vbar cable pushdowns-4×14
1@70kg
2@75
3@80
4@80
Seated tricep press-4×14
1@105kg
2@115
3@125
4@125
Cardio-20 mins walk

@marshmonsta
EF family loves your updates.
Always strong volume and always kicking ass and taking names. You are a true champion.

 

[MasonicBodybuilder]

Awesome job on the training brother.

 

[marshmonsta]

solid session mate!

i need to do more cardio! im not working atm and my steps are low, ill end with 20mins cardio EOD!

thanks for sharing love your log!

Definitely hit some moderate cardio preferably fasted in morning on the daily my bro if you ain't working it will keep midsection tight along with some good ab burning workouts never hurt,thanks for supporting my log

 

[marshmonsta]

This afternoons shoulder/abs session
Warm up-front raise-2×10@15kg
Side raise-2×10@15kg
Shoulder press-2×10@40kg
Hammer strength press machine-4×15
1@80kg
2@100kg
3@120kg-only 7 reps/5reps at 100kg
4@100kg
Superset flyt deck side raise@50kg with single arm Cable Front raise@15kg per arm-3×15×15
Superset lying rear delt row@70kg with seated rear delt row@50kg-3×15×15
Abs-superset hanging leglifts with decline bench sit ups holding 20 kg plate-3×20×15
Cardio-20mins walk
*chicken,bacon,mushroom,egg carbonara.
*tomahawk steak,rice & vege
*lamb,pasta & vege
*savoury mince and rice

 

[the_alcatraz]

This afternoons shoulder/abs session
Warm up-front raise-2×10@15kg
Side raise-2×10@15kg
Shoulder press-2×10@40kg
Hammer strength press machine-4×15
1@80kg
2@100kg
3@120kg-only 7 reps/5reps at 100kg
4@100kg
Superset flyt deck side raise@50kg with single arm Cable Front raise@15kg per arm-3×15×15
Superset lying rear delt row@70kg with seated rear delt row@50kg-3×15×15
Abs-superset hanging leglifts with decline bench sit ups holding 20 kg plate-3×20×15
Cardio-20mins walk
*chicken,bacon,mushroom,egg carbonara.
*tomahawk steak,rice & vege
*lamb,pasta & vege
*savoury mince and rice

You're destroying the food bro @marshmonsta
anyone who wants to bulk has to eat like this true mass

 

[marshmonsta]

You're destroying the food bro @marshmonsta
anyone who wants to bulk has to eat like this true mass

10 raw eggs a day divide between my 2 mass shakes has really helped the bulking process along

 

[the_alcatraz]

10 raw eggs a day divide between my 2 mass shakes has really helped the bulking process along

10 raw eggs!!! Arnold got nothing on you bro

 

[stevesmi]

This afternoons shoulder/abs session
Warm up-front raise-2×10@15kg
Side raise-2×10@15kg
Shoulder press-2×10@40kg
Hammer strength press machine-4×15
1@80kg
2@100kg
3@120kg-only 7 reps/5reps at 100kg
4@100kg
Superset flyt deck side raise@50kg with single arm Cable Front raise@15kg per arm-3×15×15
Superset lying rear delt row@70kg with seated rear delt row@50kg-3×15×15
Abs-superset hanging leglifts with decline bench sit ups holding 20 kg plate-3×20×15
Cardio-20mins walk
*chicken,bacon,mushroom,egg carbonara.
*tomahawk steak,rice & vege
*lamb,pasta & vege
*savoury mince and rice

@marshmonsta Looks really good, man. Tomahawk Steak is really good stuff. I'm gonna have to get me one of those when they get on sale at my store.

 

[marshmonsta]

10 raw eggs!!! Arnold got nothing on you bro

I'm pretty sure in pumping iron he is drinking beer & smoking lol that's why he didn't run high carbs back then,he drank all his carbs instead

 

[marshmonsta]

@marshmonsta Looks really good, man. Tomahawk Steak is really good stuff. I'm gonna have to get me one of those when they get on sale at my store.

They are so good bro,i do the same if they come down to $35/kg I get a few of them

 

[BodyMonster34]

This afternoons shoulder/abs session
Warm up-front raise-2×10@15kg
Side raise-2×10@15kg
Shoulder press-2×10@40kg
Hammer strength press machine-4×15
1@80kg
2@100kg
3@120kg-only 7 reps/5reps at 100kg
4@100kg
Superset flyt deck side raise@50kg with single arm Cable Front raise@15kg per arm-3×15×15
Superset lying rear delt row@70kg with seated rear delt row@50kg-3×15×15
Abs-superset hanging leglifts with decline bench sit ups holding 20 kg plate-3×20×15
Cardio-20mins walk
*chicken,bacon,mushroom,egg carbonara.
*tomahawk steak,rice & vege
*lamb,pasta & vege
*savoury mince and rice

@marshmonsta bro lookin good on this food.
steak the best. i want one now

 

[ceo]

This afternoons shoulder/abs session
Warm up-front raise-2×10@15kg
Side raise-2×10@15kg
Shoulder press-2×10@40kg
Hammer strength press machine-4×15
1@80kg
2@100kg
3@120kg-only 7 reps/5reps at 100kg
4@100kg
Superset flyt deck side raise@50kg with single arm Cable Front raise@15kg per arm-3×15×15
Superset lying rear delt row@70kg with seated rear delt row@50kg-3×15×15
Abs-superset hanging leglifts with decline bench sit ups holding 20 kg plate-3×20×15
Cardio-20mins walk
*chicken,bacon,mushroom,egg carbonara.
*tomahawk steak,rice & vege
*lamb,pasta & vege
*savoury mince and rice

@marshmonsta bros nice variations of food right there

and the supersets are amazing

 

[SteveMobsterG]

Good pressing workout

 

[abolone]

FOOD LOOKS GREAT!!!!!!!!!!!!!!!!!!!!

 

[ROIDDERS]

This afternoons shoulder/abs session
Warm up-front raise-2×10@15kg
Side raise-2×10@15kg
Shoulder press-2×10@40kg
Hammer strength press machine-4×15
1@80kg
2@100kg
3@120kg-only 7 reps/5reps at 100kg
4@100kg
Superset flyt deck side raise@50kg with single arm Cable Front raise@15kg per arm-3×15×15
Superset lying rear delt row@70kg with seated rear delt row@50kg-3×15×15
Abs-superset hanging leglifts with decline bench sit ups holding 20 kg plate-3×20×15
Cardio-20mins walk
*chicken,bacon,mushroom,egg carbonara.
*tomahawk steak,rice & vege
*lamb,pasta & vege
*savoury mince and rice

@marshmonsta That is definitely some good looking food.

I love the training and I love the different meal you're eating.

 

[Ulter]

This afternoons shoulder/abs session
Warm up-front raise-2×10@15kg
Side raise-2×10@15kg
Shoulder press-2×10@40kg
Hammer strength press machine-4×15
1@80kg
2@100kg
3@120kg-only 7 reps/5reps at 100kg
4@100kg
Superset flyt deck side raise@50kg with single arm Cable Front raise@15kg per arm-3×15×15
Superset lying rear delt row@70kg with seated rear delt row@50kg-3×15×15
Abs-superset hanging leglifts with decline bench sit ups holding 20 kg plate-3×20×15
Cardio-20mins walk
*chicken,bacon,mushroom,egg carbonara.
*tomahawk steak,rice & vege
*lamb,pasta & vege
*savoury mince and rice

@marshmonsta EF family for life right here.
Fantastic job on this, a lot of people can try and emulate what you're doing.

 

[2Thick]

This afternoons shoulder/abs session
Warm up-front raise-2×10@15kg
Side raise-2×10@15kg
Shoulder press-2×10@40kg
Hammer strength press machine-4×15
1@80kg
2@100kg
3@120kg-only 7 reps/5reps at 100kg
4@100kg
Superset flyt deck side raise@50kg with single arm Cable Front raise@15kg per arm-3×15×15
Superset lying rear delt row@70kg with seated rear delt row@50kg-3×15×15
Abs-superset hanging leglifts with decline bench sit ups holding 20 kg plate-3×20×15
Cardio-20mins walk
*chicken,bacon,mushroom,egg carbonara.
*tomahawk steak,rice & vege
*lamb,pasta & vege
*savoury mince and rice

@marshmonsta looking great!

very nice job on the food pics.

 

[marshmonsta]

Tonights back/bicep blast
Warm up-lat pulldowns-4×10@25,30,35,45kg
Lat pulldown machine-3×8
1#100kg
2@115
3@130
Low row machine-3×8
1@120kg
2@160
3@200
Seated pullover machine-3×8
1@70kg
2@80
3@90
Barbell row-3×8
1@100kg
2@120
3@120
Biceps-seated Preacher Curl machine-4×8
1@50kg
2@60
3@65
4@65
Single arm Cable cross body hammers-4×10
1@25kg
2@30
3@35
4@30
Cardio-20 mins bike

 

[abolone]

Tonights back/bicep blast
Warm up-lat pulldowns-4×10@25,30,35,45kg
Lat pulldown machine-3×8
1#100kg
2@115
3@130
Low row machine-3×8
1@120kg
2@160
3@200
Seated pullover machine-3×8
1@70kg
2@80
3@90
Barbell row-3×8
1@100kg
2@120
3@120
Biceps-seated Preacher Curl machine-4×8
1@50kg
2@60
3@65
4@65
Single arm Cable cross body hammers-4×10
1@25kg
2@30
3@35
4@30
Cardio-20 mins bike

Niceee bro
Bb rows

 

[marshmonsta]

@marshmonsta bro lookin good on this food.
steak the best. i want one now

Bro they are really good,I might buy half a cow soon

 

[marshmonsta]

@marshmonsta bros nice variations of food right there

and the supersets are amazing

Thanks bro

 

[Tiger Salman Khan]

Tonights back/bicep blast
Warm up-lat pulldowns-4×10@25,30,35,45kg
Lat pulldown machine-3×8
1#100kg
2@115
3@130
Low row machine-3×8
1@120kg
2@160
3@200
Seated pullover machine-3×8
1@70kg
2@80
3@90
Barbell row-3×8
1@100kg
2@120
3@120
Biceps-seated Preacher Curl machine-4×8
1@50kg
2@60
3@65
4@65
Single arm Cable cross body hammers-4×10
1@25kg
2@30
3@35
4@30
Cardio-20 mins bike

@marshmonsta Numbers look good bro.....keep killing it.........

 

[ballin2504]

Tonights Chest & Tricep massacre.
Warm up-chest flys-2×12@35kg
Chest press-2×10@60kg
Incline Smith press-2×12 & 1x10
1@100kg
2@120kg
3@120kg
Padded chest fly machine-3×14
1@70kg
2@75
3@80
Seated chest press machine-3×12
1@125kg
2@130
3@135
Hi to low cable chest fly-3×14
1@25kg per arm
2@35
3@40
Triceps-Vbar cable pushdowns-4×14
1@70kg
2@75
3@80
4@80
Seated tricep press-4×14
1@105kg
2@115
3@125
4@125
Cardio-20 mins walk

@marshmonsta i like the update man. Good workout.

 

[25homes]

Tonights Chest & Tricep massacre.
Warm up-chest flys-2×12@35kg
Chest press-2×10@60kg
Incline Smith press-2×12 & 1x10
1@100kg
2@120kg
3@120kg
Padded chest fly machine-3×14
1@70kg
2@75
3@80
Seated chest press machine-3×12
1@125kg
2@130
3@135
Hi to low cable chest fly-3×14
1@25kg per arm
2@35
3@40
Triceps-Vbar cable pushdowns-4×14
1@70kg
2@75
3@80
4@80
Seated tricep press-4×14
1@105kg
2@115
3@125
4@125
Cardio-20 mins walk

Good work

 

[the_alcatraz]

I'm pretty sure in pumping iron he is drinking beer & smoking lol that's why he didn't run high carbs back then,he drank all his carbs instead

beer and weed bro thats what he do lol

 

[MasonicBodybuilder]

Those are some amazing meals man!

 

[RoySimpson]

This afternoons shoulder/abs session
Warm up-front raise-2×10@15kg
Side raise-2×10@15kg
Shoulder press-2×10@40kg
Hammer strength press machine-4×15
1@80kg
2@100kg
3@120kg-only 7 reps/5reps at 100kg
4@100kg
Superset flyt deck side raise@50kg with single arm Cable Front raise@15kg per arm-3×15×15
Superset lying rear delt row@70kg with seated rear delt row@50kg-3×15×15
Abs-superset hanging leglifts with decline bench sit ups holding 20 kg plate-3×20×15
Cardio-20mins walk
*chicken,bacon,mushroom,egg carbonara.
*tomahawk steak,rice & vege
*lamb,pasta & vege
*savoury mince and rice

@marshmonsta food is looking incredible bro!

 

[marshmonsta]

Chest/Triceps & abs session was fucking sick i had 40mg superdrol & 30mg anadrol preworkout and went next level.
Warm up-padd3d chest fly-3×12@30,35,45kg
Incline Smith-5x12
1&2@60kg
3@100
4@120
5@130x7 reps/120kg x4reps
Padded chest fly-3×12
1@75kg
2@80
3@85
Chest press machine-3×12
1@120kg
2@130
3@115
Hi to low cable chest flys-3×15
1@30kg-per side
2@35
3@35
Triceps-
V Bar push downs-3×15
1@70
2@75
3@80
Superset-db skullcrushers@40kg with seated pushdown@105kg-3×12×12
Abs-
Superset-hanging leg lifts into decline crunch-3×15×15
Abcrunch/oblique superset-3×12×12×12
Cardio 30mins bike slowish.

 

[abolone]

superdrol and anadrol would be nuts man hell yea!!!!!!!!! solid session in the bank!

 

[Tiger Salman Khan]

Chest/Triceps & abs session was fucking sick i had 40mg superdrol & 30mg anadrol preworkout and went next level.
Warm up-padd3d chest fly-3×12@30,35,45kg
Incline Smith-5x12
1&2@60kg
3@100
4@120
5@130x7 reps/120kg x4reps
Padded chest fly-3×12
1@75kg
2@80
3@85
Chest press machine-3×12
1@120kg
2@130
3@115
Hi to low cable chest flys-3×15
1@30kg-per side
2@35
3@35
Triceps-
V Bar push downs-3×15
1@70
2@75
3@80
Superset-db skullcrushers@40kg with seated pushdown@105kg-3×12×12
Abs-
Superset-hanging leg lifts into decline crunch-3×15×15
Abcrunch/oblique superset-3×12×12×12
Cardio 30mins bike slowish.

@marshmonsta numbers look good man....keep up the solid work.........

 

[Noah Wixx]

Dips Weighted for triceps is my favorite movement

 

[Noah Wixx]

Food is so on point

 

[marshmonsta]

Just had a few days off work and gym this week with the flu,but am back at it again as of tonights shoulder/tricep session which went better than I thought it would.
Warm up-db front raise-2×12@10 & 15kg
Db Side raise-2×10@10&15kg
shoulder press-2×10@40kg
Hammer strength press-2x14
1@80kg
2@100
3@120kg-8reps-100kg×3reps
Single arm Cable side raise-3×14
1@20kg
2@25
3@20
Single arm rear delt cable rows-3×14
1@20kg
2@25
3@20
Superset-lying bb rear delt rows@70kg with db side raises@30kg-3×12×12
Triceps-
Incline dumbell skullcrushers@40kg with Cable pushdowns@40kg-4×12×12
Cardio-20mins walk

 

[marshmonsta]

Dips Weighted for triceps is my favorite movement

I'll have to give them a try

 

[the_alcatraz]

Just had a few days off work and gym this week with the flu,but am back at it again as of tonights shoulder/tricep session which went better than I thought it would.
Warm up-db front raise-2×12@10 & 15kg
Db Side raise-2×10@10&15kg
shoulder press-2×10@40kg
Hammer strength press-2x14
1@80kg
2@100
3@120kg-8reps-100kg×3reps
Single arm Cable side raise-3×14
1@20kg
2@25
3@20
Single arm rear delt cable rows-3×14
1@20kg
2@25
3@20
Superset-lying bb rear delt rows@70kg with db side raises@30kg-3×12×12
Triceps-
Incline dumbell skullcrushers@40kg with Cable pushdowns@40kg-4×12×12
Cardio-20mins walk

big row 25kg you can even go higher i bet bro u strong

 

[marshmonsta]

big row 25kg you can even go higher i bet bro u strong

I can always go heavier my bro

 

[the_alcatraz]

I can always go heavier my bro

heavy and thick bro

 

[marshmonsta]

Last nights leg session
Warm up-10mins bike
Leg extensions-2x10@35kg
Leg curls-2×10@40
Leg press-3x10
1@200kg
2@280kg
3@360
4@450
Barbell RDL'S-3×10
1@100KG
2@120
3@130
Abduction machine-3×10
1@70kg
2@85
3@100
Seated leg curl-3×10
1@50
2@60
3@70
Single leg extensions-3×10
1@30kg
2@35
4@40
Calves-
Sliding calf raise-6×15@80kg
Cardio-20 mins bike
It's been a bit slow coming back from flu so Iv had extra rest days and cut volume down a little,I probably need to hit a sauna session this week and deep tissue massage as well....other than that I'm starting a very slow tapper down on dosages which will eventually take me into a cruize faze.current doses @ 800 test e,600EQ,400 deca & 4iu hgh

 

[the_alcatraz]

Last nights leg session
Warm up-10mins bike
Leg extensions-2x10@35kg
Leg curls-2×10@40
Leg press-3x10
1@200kg
2@280kg
3@360
4@450
Barbell RDL'S-3×10
1@100KG
2@120
3@130
Abduction machine-3×10
1@70kg
2@85
3@100
Seated leg curl-3×10
1@50
2@60
3@70
Single leg extensions-3×10
1@30kg
2@35
4@40
Calves-
Sliding calf raise-6×15@80kg
Cardio-20 mins bike
It's been a bit slow coming back from flu so Iv had extra rest days and cut volume down a little,I probably need to hit a sauna session this week and deep tissue massage as well....other than that I'm starting a very slow tapper down on dosages which will eventually take me into a cruize faze.current doses @ 800 test e,600EQ,400 deca & 4iu hgh

recovering but went balls to wall POWER!

 

[marshmonsta]

recovering but went balls to wall POWER!

Cant help myself lol

 

[the_alcatraz]

Cant help myself lol

because u da real deal bro

 

[marshmonsta]

because u da real deal bro

Real deal holyfield

 

[marshmonsta]

Little shoulder session tonight.
Warm up-front raise & side raises
Shoulder press-2×12@40kg
Hammer strength press-3×10
1@80kg
2@100
3@120-8 reps
Flyt deck-3×10
1@50
2@55
3@55
Single arm Cable Front raise-3×10
1@20kg
2@25
3@25
Barbell Lying delt row-3×10
1@60
2@70
3@80
Seated rear delt row-3×10
1@50
2@55
3@55
Cardio-30mins walk
*mango chicken & rice
*mince chow mein & rice noodles
*crumb steaks & mash

 

[SSFITNESS]

Firstly thanks to all the EF members that supported me on my first log which was my 3-4 months of a trt plus/ cruize much appreciated,even with a couple hurdles in my way I made some good progress in the end I dropped around 15kg got heaps more lean and vascular but held alot of strength and muscle shape which I was happy with in the end.Anyways the cruize is over and I'm getting my beast mode on for a long summer bulk to actually put some quality size on before another cut,I'm currently running the rest of the gear I have but at higher dose around 800mg test c,600mg primo,300mg npp and 4iu hgh,while I'm waiting for my new shipment from hybrid labs to arrive in the next week...and then I'll switch up compounds to 800 sus250,400 deca,6iu hgh and maybe a sprinkle of dbol preworkout.
Current stats-6ft 3 and 107kg fairly lean
I'll be posting a crazy back workout up later tonight to kick things off and some meals as well,posting will become fairly frequent also as I'll be in the gym 4-5 nights a week,here's some starting pics also for this log I can't wait to get this show under way and to all watching a big.....let's go!

I like the way your cycling - test base, followed by your anabolic, I definitely add in that oral. Your also very smart to change your compounds i was taught to switch every 6 weeks. If youve never tried pinning every other day instead of once a week I'd definitely try it you'll keep all the compounds stable in your blood. For gh if you want to build mass your best bet is 4iu am 4iu pm but only two to 3 days a week. When you use above 4 iu of gh daily it starts to increase your insulin resistance so taking a day off in between keeps you from needing to use insulin with your gh.

 

[the_alcatraz]

Little shoulder session tonight.
Warm up-front raise & side raises
Shoulder press-2×12@40kg
Hammer strength press-3×10
1@80kg
2@100
3@120-8 reps
Flyt deck-3×10
1@50
2@55
3@55
Single arm Cable Front raise-3×10
1@20kg
2@25
3@25
Barbell Lying delt row-3×10
1@60
2@70
3@80
Seated rear delt row-3×10
1@50
2@55
3@55
Cardio-30mins walk
*mango chicken & rice
*mince chow mein & rice noodles
*crumb steaks & mash

food of getting bulked broly i want to try the chow mein myself now LOL! havent had some will order chinese tonight in a few hours

 

[SSFITNESS]

The ultimate size gainer is whipping cream mixed with a whey protein. Dont use the cream and protein on days your eatig carbs. So I'd break the protein into 4 separate cups each containing 50 grams powdered way and then you slowly add cream until it's the consistently of pudding so your basically doing a hight fat moderate protein day. Below is a pic to show you just much much densely caloric whipping cream is

 

[marshmonsta]

I like the way your cycling - test base, followed by your anabolic, I definitely add in that oral. Your also very smart to change your compounds i was taught to switch every 6 weeks. If youve never tried pinning every other day instead of once a week I'd definitely try it you'll keep all the compounds stable in your blood. For gh if you want to build mass your best bet is 4iu am 4iu pm but only two to 3 days a week. When you use above 4 iu of gh daily it starts to increase your insulin resistance so taking a day off in between keeps you from needing to use insulin with your gh.

Thanks for the comment/recommendations my brother i appreciate you,yes switching test base every 6-8 weeks is a great idea...piana used to do this religiously and it's always in my mind to change test but I end up running it for months as for pinning I run on the half life of compound and inject Wednesday and Sunday, if I run short esters I pin ed as this is not a problem for me I can pin 9ml of gear a week ezy I luv it.Hgh is a tricky one for me as I work outside in sun all day and need to operate machinery if I use it in morning I'll fall asleep by 9am so usually just take 5iu before bed and always check blood sugar levels but my need for insulin doesn't exist anymore as fasted cardio and diet can help keep it in control the body is such an amazing and adaptable organism my brother you never really know what's going to happen next the beauty/challenge of it is the constant monitoring and adjustments towards progression,thanks again for actually reading the log and your input

 

[marshmonsta]

The ultimate size gainer is whipping cream mixed with a whey protein. Dont use the cream and protein on days your eatig carbs. So I'd break the protein into 4 separate cups each containing 50 grams powdered way and then you slowly add cream until it's the consistently of pudding so your basically doing a hight fat moderate protein day. Below is a pic to show you just much much densely caloric whipping cream is

My lord 1teaspoon with 50 cals that's a real game changer bro,I'll see whats in the cold section at shop today....great idea

 

[marshmonsta]

food of getting bulked broly i want to try the chow mein myself now LOL! havent had some will order chinese tonight in a few hours

Make sure you try it with beef & pork mince my bro you won't be disappointed

 

[SSFITNESS]

Thanks for the comment/recommendations my brother i appreciate you,yes switching test base every 6-8 weeks is a great idea...piana used to do this religiously and it's always in my mind to change test but I end up running it for months as for pinning I run on the half life of compound and inject Wednesday and Sunday, if I run short esters I pin ed as this is not a problem for me I can pin 9ml of gear a week ezy I luv it.Hgh is a tricky one for me as I work outside in sun all day and need to operate machinery if I use it in morning I'll fall asleep by 9am so usually just take 5iu before bed and always check blood sugar levels but my need for insulin doesn't exist anymore as fasted cardio and diet can help keep it in control the body is such an amazing and adaptable organism my brother you never really know what's going to happen next the beauty/challenge of it is the constant monitoring and adjustments towards progression,thanks again for actually reading the log and your input

You know what works for me on the 4iu gh dose, take it immediately upon waking don't eat or drink anything except water for 1 hours Then I take 1 scoop BCAA and mix it with 50mgs of dextrose, slam that down starting at hour two. After that I good energetic and focused. Us guys who fast should always use a liquid for our first meal it really easiest for our body to adjust and produce necessary stomach acids

 

[marshmonsta]

You know what works for me on the 4iu gh dose, take it immediately upon waking don't eat or drink anything except water for 1 hours Then I take 1 scoop BCAA and mix it with 50mgs of dextrose, slam that down starting at hour two. After that I good energetic and focused. Us guys who fast should always use a liquid for our first meal it really easiest for our body to adjust and produce necessary stomach acids

I agree brother i always hit bcaa & protein shake first to break my Saturday fast its the best way to go then i hit a solid meal after 1-2 hours

 

[the_alcatraz]

Make sure you try it with beef & pork mince my bro you won't be disappointed

going to do it with pork bro lol

 

[SSFITNESS]

The ultimate size gainer is whipping cream mixed with a whey protein. Dont use the cream and protein on days your eatig carbs. So I'd break the protein into 4 separate cups each containing 50 grams powdered way and then you slowly add cream until it's the consistently of pudding so your basically doing a hight fat moderate protein day. Below is a pic to show you just much much densely caloric whipping cream is

This heavy cream was the secret to Reho Blairs mystery protein that was adding 10 to 15 pounds on top pros. Back then the only protein available was milk and egg protein and Reho believed it was absorbed to quickly so he discovered mixing it with a fat would allow the protein be digested slower and more completely. The real reason they all blew up was the 200 grams of milk and egg protein combined with 6,000 calories of fat from all from the heavy cream. I did the same protocol twice a week except I'd take 5 dedicated liver tabs while eating the pudding. I was blowing up from it but definitely smoothing out quick. Now I usually just do it one days week after my hardest workout

 

[marshmonsta]

This heavy cream was the secret to Reho Blairs mystery protein that was adding 10 to 15 pounds on top pros. Back then the only protein available was milk and egg protein and Reho believed it was absorbed to quickly so he discovered mixing it with a fat would allow the protein be digested slower and more completely. The real reason they all blew up was the 200 grams of milk and egg protein combined with 6,000 calories of fat from all from the heavy cream. I did the same protocol twice a week except I'd take 5 dedicated liver tabs while eating the pudding. I was blowing up from it but definitely smoothing out quick. Now I usually just do it one days week after my hardest workout

Very interesting to know brother and yeah I could definitely see how it would smooth/spill physique over with those calories in fats but at same time I think with more cardio especially fasted and clean diet combined with a touch more gear to facilitate more anabolism the spill over could be avoided quite easily....what you think?

 

[SSFITNESS]

Very interesting to know brother and yeah I could definitely see how it would smooth/spill physique over with those calories in fats but at same time I think with more cardio especially fasted and clean diet combined with a touch more gear to facilitate more anabolism the spill over could be avoided quite easily....what you think?

Your reading my mind I'd love to try it for 2 weeks with clen, add tren ace to cover your anabolic and androgenic pathways and oral like winstrol to which enhances the effects effects of tren. Im betting you'd still stay leaner but you'd have tremendous muscle fullness. A lot of people forget a muscle can be loaded with carbs but it can also become loaded with sacromplasim enriched with proteins and aminos. Levrone was never big on carving up instead he eat a pound of fatty steak. Called it fat loading said it always made him more muscular and dry without the chance of spilling over

 

[marshmonsta]

Exactly my bro,i tried tren ace only once so far a few months back ran it 9 weeks and highest dose was at 400mg for last 2 weeks...it's a two edged sword in my opinion as with the calories up high you can gain good mass but on low calories it will have you looking peeled,honestly the combo you just spoke about would leave you looking like nothing seen before I would like to do a proper cut for once this year but need to bulk more .My next blast is going to be a little different and will run test p,tren ace and hgh.kevin levrone had the right idea and most of them bodybuilders did claim low carb diet back then,but he had an amazing ability to get into a super jacked form in a short amount of time I watched alot of training footage of his and was amazed and luv his approach,hands down he should have won at least one Olympia but was always so close,true testament of a man never give up till the end.
Tell me you follow vigorous Steve?

 

[SSFITNESS]

Exactly my bro,i tried tren ace only once so far a few months back ran it 9 weeks and highest dose was at 400mg for last 2 weeks...it's a two edged sword in my opinion as with the calories up high you can gain good mass but on low calories it will have you looking peeled,honestly the combo you just spoke about would leave you looking like nothing seen before I would like to do a proper cut for once this year but need to bulk more .My next blast is going to be a little different and will run test p,tren ace and hgh.kevin levrone had the right idea and most of them bodybuilders did claim low carb diet back then,but he had an amazing ability to get into a super jacked form in a short amount of time I watched alot of training footage of his and was amazed and luv his approach,hands down he should have won at least one Olympia but was always so close,true testament of a man never give up till the end.
Tell me you follow vigorous Steve?

Let me tell you Kevin is a cool guy definitely hit him up to train, he's so friendly and wants to pas his knowledge along to people he considers genuine. He told me at 90 days out from the Olympia he'd have everything moved out of his house even a TV just a mattress on the floor of one room was left. Kevin would put himself into the mindset of a soldier and this is life or death.
As for bulking up your doing it backwards get really lean then when you up the calories a little everything goes to the muscle no wasted calories. When I tried to bulk up I could never get over 180 did my first show 175 ripped within 2 weeks after the show I was 215. That's one of the reasons pros grow like they do they do, five shows a year so they might get a 6 week break to blast and here and there. It's like my survival genes these super ripped bodybuilders are so lean majority of the year but they don't shrink. Its because they know you don't need nearly the amount of calories people think just to msintain muscle mass youve already grown

 

[SSFITNESS]

Exactly my bro,i tried tren ace only once so far a few months back ran it 9 weeks and highest dose was at 400mg for last 2 weeks...it's a two edged sword in my opinion as with the calories up high you can gain good mass but on low calories it will have you looking peeled,honestly the combo you just spoke about would leave you looking like nothing seen before I would like to do a proper cut for once this year but need to bulk more .My next blast is going to be a little different and will run test p,tren ace and hgh.kevin levrone had the right idea and most of them bodybuilders did claim low carb diet back then,but he had an amazing ability to get into a super jacked form in a short amount of time I watched alot of training footage of his and was amazed and luv his approach,hands down he should have won at least one Olympia but was always so close,true testament of a man never give up till the end.
Tell me you follow vigorous Steve?

No should I check him out, it's not Steve Weinburger is it? Im still on his shit list lol

 

[marshmonsta]

Let me tell you Kevin is a cool guy definitely hit him up to train, he's so friendly and wants to pas his knowledge along to people he considers genuine. He told me at 90 days out from the Olympia he'd have everything moved out of his house even a TV just a mattress on the floor of one room was left. Kevin would put himself into the mindset of a soldier and this is life or death.
As for bulking up your doing it backwards get really lean then when you up the calories a little everything goes to the muscle no wasted calories. When I tried to bulk up I could never get over 180 did my first show 175 ripped within 2 weeks after the show I was 215. That's one of the reasons pros grow like they do they do, five shows a year so they might get a 6 week break to blast and here and there. It's like my survival genes these super ripped bodybuilders are so lean majority of the year but they don't shrink. Its because they know you don't need nearly the amount of calories people think just to msintain muscle mass youve already grown

That would be a dream come true to swang the 55 pound arm curls with the maryland muscle machine himself but I live in Australia my bro and I'm no more than a backyard bodybuilder atm lol I started later in life but am pretty committed to it.You have definitely giving me some options to think of on how to tackle my next phase so thank your my man

 

[marshmonsta]

No should I check him out, it's not Steve Weinburger is it? Im still on his shit list lol

No he is only know as vigorous Steve you can't find his last name even on chat GPT check his YouTube does lots with Kurt havens and Dr Todd you will find the anabolic round table and many pod casts he done his last one Saturday and is having a break for awile you will like.

 

[SSFITNESS]

That would be a dream come true to swang the 55 pound arm curls with the maryland muscle machine himself but I live in Australia my bro and I'm no more than a backyard bodybuilder atm lol I started later in life but am pretty committed to it.You have definitely giving me some options to think of on how to tackle my next phase so thank your my man

Im giving you the advice I wish young me took. You get lean at least down to 8 percent body fat. Once the fat is off say you weigh 175 bit your ideal goal is to be more in the 200lb range. You just raise your protein 10 grams at a time until the gains stop. At that point you have to forget the scale and strictly go by the mirror, bodybuilding is an illusion. Your always better off with small amount of 3 or 4 types of injectable taken together EOD. Run that cycle for 6 weeks then switch the compounds again back to the original. You can just go back and forth. I'd never steer a a genuine respectful guy wrong. The trolls are easy to fuck with just ask them to post pics...they disappear

 

[SSFITNESS]

Do they have any legit pros or just big guys who never competed. I like the Denise the menace James podcast. He's got all the 90s greats and they just candidly talk. Learn a lot about each of their different methods

 

[marshmonsta]

Lol I just finished telling my younger brother those exact words not only half hour ago,to keep off the scale go by eye and he definitely knows the illusion part as everyone thinks im the same weight as 6 months ago when in actual fact I cut 18kg but they don't realise body composition changes are for real.
haha if your a troll my bro then you are going to alot of effort which would only be wasting your energy,as you know a man forges his own path and destiny no one else and those guys that don't and wanna troll or what not will forever be left in the dust hating on themselves and everyone around them all because of their foolishness and lack of masculinity to achieve what they could have been.

 

[SSFITNESS]

Got a pretty good tip from both Bob Chic and Palumbo when i won eastern usas. Each came up to me at separate times to do a recorded interview. Afterwards both asked were you clean going into the show and I said I wasn't planning on doing the show so I didn't have anything prepared. So I ended up using two weeks of clen and 100mgs anadrol a day for four weeks. They both thought that was why I won because I just looked so healthy and vibrant compared to the rest of the lineup. So ever since then always had my clients just stop injectable two weeks out orals and gh 5 days out. You come in dryer, cramp less and that's when your the weakest so its definitely beneficial for your kidneys, heart, and liver

 

[marshmonsta]

Do they have any legit pros or just big guys who never competed. I like the Denise the menace James podcast. He's got all the 90s greats and they just candidly talk. Learn a lot about each of their different methods

I'm pretty sure Erik janiki & chase irons compete my bro,nice I'll have to check out Denise James I haven't seen it yet

 

[SSFITNESS]

Lol I just finished telling my younger brother those exact words not only half hour ago,to keep off the scale go by eye and he definitely knows the illusion part as everyone thinks im the same weight as 6 months ago when in actual fact I cut 18kg but they don't realise body composition changes are for real.
haha if your a troll my bro then you are going to alot of effort which would only be wasting your energy,as you know a man forges his own path and destiny no one else and those guys that don't and wanna troll or what not will forever be left in the dust hating on themselves and everyone around them all because of their foolishness and lack of masculinity to achieve what they could have been.

Your going to find that when you hit 8 percent bodyfat everyone starts to notice you everywhere. Then when you pack on 5 pounds of lean muscle it looks like 20. Used to annoy me when I'd be walking around 220 off season then soon as i lost weight for a show and got into the 190s everyone wanted to know what gear I was taking then lol. I'd say I've lost almost 30 pounds i don't think it's the steroids. People truly believe all it takes is sticking that needle in your ass and you'll be huge.....I thought that when I was 16 learned better fast.

 

[marshmonsta]

Couple days off this week to get life/health back in check,but got back in gym last night for a back & bicep session.
Warm up-Lat pulldown-4x12
Pullovers-3×12
Wide grip cable pulldowns-3×10
1@85kg
2@100
3@120
Seated low row-3×10
1@120kg
2@160
3@180
Single arm DB rows-3×10
1@40kg
2@45
3@50
Seated pullover-3 ×10
1@75kg
2&3@70kg
Biceps-
Ez bar curls-4×10
1@30
2@35
3@35
4@35
Cross body DB hammers-4×10
1@20kg
2@20
3@22
4@ran the rack down last set
*25kg@6reps
22.5@4reps
20@4reps
17.5@4reps
15@4reps
12.5@4reps
Cardio 20mins walk

 

[the_alcatraz]

Couple days off this week to get life/health back in check,but got back in gym last night for a back & bicep session.
Warm up-Lat pulldown-4x12
Pullovers-3×12
Wide grip cable pulldowns-3×10
1@85kg
2@100
3@120
Seated low row-3×10
1@120kg
2@160
3@180
Single arm DB rows-3×10
1@40kg
2@45
3@50
Seated pullover-3 ×10
1@75kg
2&3@70kg
Biceps-
Ez bar curls-4×10
1@30
2@35
3@35
4@35
Cross body DB hammers-4×10
1@20kg
2@20
3@22
4@ran the rack down last set
*25kg@6reps
22.5@4reps
20@4reps
17.5@4reps
15@4reps
12.5@4reps
Cardio 20mins walk

big meats bro @marshmonsta you really growing it hard here
and volume tight up

 

[stevesmi]

Couple days off this week to get life/health back in check,but got back in gym last night for a back & bicep session.
Warm up-Lat pulldown-4x12
Pullovers-3×12
Wide grip cable pulldowns-3×10
1@85kg
2@100
3@120
Seated low row-3×10
1@120kg
2@160
3@180
Single arm DB rows-3×10
1@40kg
2@45
3@50
Seated pullover-3 ×10
1@75kg
2&3@70kg
Biceps-
Ez bar curls-4×10
1@30
2@35
3@35
4@35
Cross body DB hammers-4×10
1@20kg
2@20
3@22
4@ran the rack down last set
*25kg@6reps
22.5@4reps
20@4reps
17.5@4reps
15@4reps
12.5@4reps
Cardio 20mins walk

@marshmonsta You look incredible man. This is some nice volume. Keep up the good work.

 

[BodyMonster34]

Couple days off this week to get life/health back in check,but got back in gym last night for a back & bicep session.
Warm up-Lat pulldown-4x12
Pullovers-3×12
Wide grip cable pulldowns-3×10
1@85kg
2@100
3@120
Seated low row-3×10
1@120kg
2@160
3@180
Single arm DB rows-3×10
1@40kg
2@45
3@50
Seated pullover-3 ×10
1@75kg
2&3@70kg
Biceps-
Ez bar curls-4×10
1@30
2@35
3@35
4@35
Cross body DB hammers-4×10
1@20kg
2@20
3@22
4@ran the rack down last set
*25kg@6reps
22.5@4reps
20@4reps
17.5@4reps
15@4reps
12.5@4reps
Cardio 20mins walk

@marshmonsta Bro, you know, I'm liking that red meat. That's a good meal and good exercise.

 

[SteveMobsterG]

Couple days off this week to get life/health back in check,but got back in gym last night for a back & bicep session.
Warm up-Lat pulldown-4x12
Pullovers-3×12
Wide grip cable pulldowns-3×10
1@85kg
2@100
3@120
Seated low row-3×10
1@120kg
2@160
3@180
Single arm DB rows-3×10
1@40kg
2@45
3@50
Seated pullover-3 ×10
1@75kg
2&3@70kg
Biceps-
Ez bar curls-4×10
1@30
2@35
3@35
4@35
Cross body DB hammers-4×10
1@20kg
2@20
3@22
4@ran the rack down last set
*25kg@6reps
22.5@4reps
20@4reps
17.5@4reps
15@4reps
12.5@4reps
Cardio 20mins walk

Had a few this week seeming to be ill

 

[ceo]

Couple days off this week to get life/health back in check,but got back in gym last night for a back & bicep session.
Warm up-Lat pulldown-4x12
Pullovers-3×12
Wide grip cable pulldowns-3×10
1@85kg
2@100
3@120
Seated low row-3×10
1@120kg
2@160
3@180
Single arm DB rows-3×10
1@40kg
2@45
3@50
Seated pullover-3 ×10
1@75kg
2&3@70kg
Biceps-
Ez bar curls-4×10
1@30
2@35
3@35
4@35
Cross body DB hammers-4×10
1@20kg
2@20
3@22
4@ran the rack down last set
*25kg@6reps
22.5@4reps
20@4reps
17.5@4reps
15@4reps
12.5@4reps
Cardio 20mins walk

@marshmonsta bros nice volume on this. you doing it amazingly well. keep up the good work

 

[ROIDDERS]

Couple days off this week to get life/health back in check,but got back in gym last night for a back & bicep session.
Warm up-Lat pulldown-4x12
Pullovers-3×12
Wide grip cable pulldowns-3×10
1@85kg
2@100
3@120
Seated low row-3×10
1@120kg
2@160
3@180
Single arm DB rows-3×10
1@40kg
2@45
3@50
Seated pullover-3 ×10
1@75kg
2&3@70kg
Biceps-
Ez bar curls-4×10
1@30
2@35
3@35
4@35
Cross body DB hammers-4×10
1@20kg
2@20
3@22
4@ran the rack down last set
*25kg@6reps
22.5@4reps
20@4reps
17.5@4reps
15@4reps
12.5@4reps
Cardio 20mins walk

@marshmonsta Excellent job on this volume.. this is a true hardcore iron champion post.

 

[Ulter]

Couple days off this week to get life/health back in check,but got back in gym last night for a back & bicep session.
Warm up-Lat pulldown-4x12
Pullovers-3×12
Wide grip cable pulldowns-3×10
1@85kg
2@100
3@120
Seated low row-3×10
1@120kg
2@160
3@180
Single arm DB rows-3×10
1@40kg
2@45
3@50
Seated pullover-3 ×10
1@75kg
2&3@70kg
Biceps-
Ez bar curls-4×10
1@30
2@35
3@35
4@35
Cross body DB hammers-4×10
1@20kg
2@20
3@22
4@ran the rack down last set
*25kg@6reps
22.5@4reps
20@4reps
17.5@4reps
15@4reps
12.5@4reps
Cardio 20mins walk

@marshmonsta I really like this style of training, EF love and family appreciates it.
keep it going!

 

[2Thick]

Couple days off this week to get life/health back in check,but got back in gym last night for a back & bicep session.
Warm up-Lat pulldown-4x12
Pullovers-3×12
Wide grip cable pulldowns-3×10
1@85kg
2@100
3@120
Seated low row-3×10
1@120kg
2@160
3@180
Single arm DB rows-3×10
1@40kg
2@45
3@50
Seated pullover-3 ×10
1@75kg
2&3@70kg
Biceps-
Ez bar curls-4×10
1@30
2@35
3@35
4@35
Cross body DB hammers-4×10
1@20kg
2@20
3@22
4@ran the rack down last set
*25kg@6reps
22.5@4reps
20@4reps
17.5@4reps
15@4reps
12.5@4reps
Cardio 20mins walk

@marshmonsta Looking really strong on this man. I like the seated pullovers and the EZ bar curls that's on point.

 

[Noah Wixx]

Couple days off this week to get life/health back in check,but got back in gym last night for a back & bicep session.
Warm up-Lat pulldown-4x12
Pullovers-3×12
Wide grip cable pulldowns-3×10
1@85kg
2@100
3@120
Seated low row-3×10
1@120kg
2@160
3@180
Single arm DB rows-3×10
1@40kg
2@45
3@50
Seated pullover-3 ×10
1@75kg
2&3@70kg
Biceps-
Ez bar curls-4×10
1@30
2@35
3@35
4@35
Cross body DB hammers-4×10
1@20kg
2@20
3@22
4@ran the rack down last set
*25kg@6reps
22.5@4reps
20@4reps
17.5@4reps
15@4reps
12.5@4reps
Cardio 20mins walk

That food has me jealous right now

 

[marshmonsta]

This week iv changed a few things around for the descent of this bulk which has to end soon and go into a mini recovery/health phase.I have swapped sus250 out with test E around 2 weeks ago and have dropped all dosages down and running 750mg test,400EQ & 300deca/4iu hgh and also started a push/pull/legs style training which will allow me to train 3 on 1 off and all body parts 2x per week and have less fatigue for a little while.
Push night-
Warm up-chest flys @ incline press
Incline Smith press-4×10
1@100kg
2@120
3@110
3@110
Padded fly-3×12
1@70
2@75
3@70
Chest press machine-3×10
1@125kg
2@115
3@105
Shoulder press machine-3×10
1@80kg
2@100
3@80
Flyt deck side raise-3×12
1@45kg
2@50
3@45
Single arm rear delt fly machine-3×12
1@55
2@60
3@65
Tricep-DB skullcrushers-4×10
1@40kg
2@35
3@35
4@35
Vbar cable pushdowns-4×10@60kg
Cardio-20 mins walk

 

[RoySimpson]

Couple days off this week to get life/health back in check,but got back in gym last night for a back & bicep session.
Warm up-Lat pulldown-4x12
Pullovers-3×12
Wide grip cable pulldowns-3×10
1@85kg
2@100
3@120
Seated low row-3×10
1@120kg
2@160
3@180
Single arm DB rows-3×10
1@40kg
2@45
3@50
Seated pullover-3 ×10
1@75kg
2&3@70kg
Biceps-
Ez bar curls-4×10
1@30
2@35
3@35
4@35
Cross body DB hammers-4×10
1@20kg
2@20
3@22
4@ran the rack down last set
*25kg@6reps
22.5@4reps
20@4reps
17.5@4reps
15@4reps
12.5@4reps
Cardio 20mins walk

@marshmonsta looking at that food made me hungry!

 

[ballin2504]

Couple days off this week to get life/health back in check,but got back in gym last night for a back & bicep session.
Warm up-Lat pulldown-4x12
Pullovers-3×12
Wide grip cable pulldowns-3×10
1@85kg
2@100
3@120
Seated low row-3×10
1@120kg
2@160
3@180
Single arm DB rows-3×10
1@40kg
2@45
3@50
Seated pullover-3 ×10
1@75kg
2&3@70kg
Biceps-
Ez bar curls-4×10
1@30
2@35
3@35
4@35
Cross body DB hammers-4×10
1@20kg
2@20
3@22
4@ran the rack down last set
*25kg@6reps
22.5@4reps
20@4reps
17.5@4reps
15@4reps
12.5@4reps
Cardio 20mins walk

@marshmonsta nice update as usual man. Keep it up.

 

[the_alcatraz]

This week iv changed a few things around for the descent of this bulk which has to end soon and go into a mini recovery/health phase.I have swapped sus250 out with test E around 2 weeks ago and have dropped all dosages down and running 750mg test,400EQ & 300deca/4iu hgh and also started a push/pull/legs style training which will allow me to train 3 on 1 off and all body parts 2x per week and have less fatigue for a little while.
Push night-
Warm up-chest flys @ incline press
Incline Smith press-4×10
1@100kg
2@120
3@110
3@110
Padded fly-3×12
1@70
2@75
3@70
Chest press machine-3×10
1@125kg
2@115
3@105
Shoulder press machine-3×10
1@80kg
2@100
3@80
Flyt deck side raise-3×12
1@45kg
2@50
3@45
Single arm rear delt fly machine-3×12
1@55
2@60
3@65
Tricep-DB skullcrushers-4×10
1@40kg
2@35
3@35
4@35
Vbar cable pushdowns-4×10@60kg
Cardio-20 mins walk

this gonna be your deload bro?

 

[Tiger Salman Khan]

This week iv changed a few things around for the descent of this bulk which has to end soon and go into a mini recovery/health phase.I have swapped sus250 out with test E around 2 weeks ago and have dropped all dosages down and running 750mg test,400EQ & 300deca/4iu hgh and also started a push/pull/legs style training which will allow me to train 3 on 1 off and all body parts 2x per week and have less fatigue for a little while.
Push night-
Warm up-chest flys @ incline press
Incline Smith press-4×10
1@100kg
2@120
3@110
3@110
Padded fly-3×12
1@70
2@75
3@70
Chest press machine-3×10
1@125kg
2@115
3@105
Shoulder press machine-3×10
1@80kg
2@100
3@80
Flyt deck side raise-3×12
1@45kg
2@50
3@45
Single arm rear delt fly machine-3×12
1@55
2@60
3@65
Tricep-DB skullcrushers-4×10
1@40kg
2@35
3@35
4@35
Vbar cable pushdowns-4×10@60kg
Cardio-20 mins walk

@marshmonsta Good strategy bro.....keep killing it.......

 

[marshmonsta]

Last nights pull night-
Warm up-pulldowns 4×12@30kg,30,35,45
Lat pulldown machine-4×10
1@90kg
2@100
3@110
2@120
Seated low row machine-3×10
1@120kg
2@160
3@180
4@200-only 7reps then 160x4 reps
Seated pullover machine-4×10
1@60
2@65
3@70
4@75
Biceps-ez bar curls-4×10
1@35
2@40
3@40
4@35
Crossbody hammers-4×12
1@40
2@45
3@50
4@45
Cardio 20 mins walk

 

[marshmonsta]

this gonna be your deload bro?

I'd say in a week i pull the EQ and deca out bro and hit the test cruize,
My birthday is on Friday so I go away to mission Beach and deload up there for 3-4 day come back fresh and smash through my cruize into another bulk as soon as I can

 

[the_alcatraz]

Last nights pull night-
Warm up-pulldowns 4×12@30kg,30,35,45
Lat pulldown machine-4×10
1@90kg
2@100
3@110
2@120
Seated low row machine-3×10
1@120kg
2@160
3@180
4@200-only 7reps then 160x4 reps
Seated pullover machine-4×10
1@60
2@65
3@70
4@75
Biceps-ez bar curls-4×10
1@35
2@40
3@40
4@35
Crossbody hammers-4×12
1@40
2@45
3@50
4@45
Cardio 20 mins walk

I'd say in a week i pull the EQ and deca out bro and hit the test cruize,
My birthday is on Friday so I go away to mission Beach and deload up there for 3-4 day come back fresh and smash through my cruize into another bulk as soon as I can

yup drop the deca and eq and go into a test cruise bro if you overdo aint good anyhow

 

[marshmonsta]

yup drop the deca and eq and go into a test cruise bro if you overdo aint good anyhow

Good as done bro no more deca/EQ and I'll probs shut this log down end of week and start cruize log

 

[the_alcatraz]

Good as done bro no more deca/EQ and I'll probs shut this log down end of week and start cruize log

yup a cruise log is a must bro and i think you bulked heavy already

 

[marshmonsta]

yup a cruise log is a must bro and i think you bulked heavy already

The most important thing is a gained some quality tissue and learnt alot from using a few different compounds I never tried before,the cruize log will be mad my bro I'll be hitting it hard as always.

 

[the_alcatraz]

The most important thing is a gained some quality tissue and learnt alot from using a few different compounds I never tried before,the cruize log will be mad my bro I'll be hitting it hard as always.

how much mass you gain?

 

[stevesmi]

Last nights pull night-
Warm up-pulldowns 4×12@30kg,30,35,45
Lat pulldown machine-4×10
1@90kg
2@100
3@110
2@120
Seated low row machine-3×10
1@120kg
2@160
3@180
4@200-only 7reps then 160x4 reps
Seated pullover machine-4×10
1@60
2@65
3@70
4@75
Biceps-ez bar curls-4×10
1@35
2@40
3@40
4@35
Crossbody hammers-4×12
1@40
2@45
3@50
4@45
Cardio 20 mins walk

@marshmonsta Very nice job, man. We just recorded a podcast and we mentioned your log. So definitely look for that. We're proud of you.

 

[marshmonsta]

how much mass you gain?

8kg bro