Approved Log My Testosterone Cypionate Primobolan cruise cycle Log

[marshmonsta]

I'm a 40 yr old enthusiastic bodybuilder that trains 5-6 days week as well as working a 50hr+ physical job i have recently been tapering down off a heavy blast that lasted 16 weeks consisting of 750mg test,600mg primo and 450mg npp as well as 100mg anadrol a day ,4 iu hgh,30iu long acting insulin a day,500iu hcg every third day,plus a large list of vitamins and supps.Over 2-3 weeks I have tampered down to 500test,200 primo and will run as a cruize for 10 weeks before ramping up again,my goal is to gain as much lean mass as I can over next decade as I trained natty for many years tapping out at 107kg,now that I have been on the juice for a full year I am up around 118kg and leaner more vascular and stronger than I have ever been in my life...every day is one step to become a mass monster!

 

[Noah Wixx]

There is alot of red flags with this that you need to consider and look at.

Staying on gear year round isn't good, time on equals time off. I would consider coming fully off and give the body a break as well as the androgen receptors.

That drol dose extremely high and not needed, drol is very toxic, regardless of how many vitamins or minerals you take, it would be hard combating the toxicity of that.

insulin isn't needed at this stage of the game either, you tossed so many things at the body in the last year.

10 weeks of ramping down after a full year off will do nothing in terms or your health or helping you in a positive way.

I see no mention of bloodwork at all, that is also a huge red flag and counterproductive for overall health and well-being, blood work is 100& not negotiable and a must for anyone on gear.

a decade is a long time and you need to plan ahead and do this correctly, it doesn't take very much gear for growth or strength I know from my own personal experience.

I would definitely take a different approach brother, just trying to help you out and warn you of what your doing, before it's to late.

I would drop the dosages down and run the cycles different and take time off with bloodwork.

 

[marshmonsta]

Thanks for your reply and recommendations brother I appreciate it,sorry my first post was a little brief not explaining things fully,firstly I agree with the blood work importance completely and I should have added that I am monitored every 3 months by both my G.P as well as an endocrinologist up at the hospital where I give them complete transparency on exactly what I am doing dosage and compound wise,other than slightly elevated liver enzymes and red blood cell count everything seems to be fine and I am in no real danger according to them not saying if I continue this way I will be golden,I know this not to be the case,as for coming off completely as a 40yr old male with lowish test levels it's not something I want to do at this stage of my life,I could probably take into account lowering the cruize dosage to around 250mg test only and run that as long as blast period,and keeping the blasts around 600mg test and cutting orals out completely as I don't think they are needed,thanks again for your reply you have presented some interesting views.

 

[Noah Wixx]

Good man, that's what I like hearing we just like to look out for our community and our members, so I just had to be blunt and ask the right questions so I know you are doing this the healthy and safest way possible.

I completely get it I am on trt myself I do mine a bit differently I run one or 2 cycles a year max and the rest of the year is 150mg test a week for my trt.

I am happy you get monitored and it's being done the right way, my suggestion though lower the blast doses a little, what we do is a marathon not a sprint this takes time for sculpting and crafting what we are looking for in our journey.

Also I forgot to say welcome into the community, I'm Noah by the way one of the mods here, ask any questions you like and we will try and help you out long term.

I do logs with my cycles they are a great tool, think about trying it out sometime

 

[marshmonsta]

Thanks brother i appreciated you immensely and its good to know poeple are looking out for each other on this forum...thanks again for the welcome and I look forward to posting and receiving replies

 

[MUSTANG_18]

I'm a 40 yr old enthusiastic bodybuilder that trains 5-6 days week as well as working a 50hr+ physical job i have recently been tapering down off a heavy blast that lasted 16 weeks consisting of 750mg test,600mg primo and 450mg npp as well as 100mg anadrol a day ,4 iu hgh,30iu long acting insulin a day,500iu hcg every third day,plus a large list of vitamins and supps.Over 2-3 weeks I have tampered down to 500test,200 primo and will run as a cruize for 10 weeks before ramping up again,my goal is to gain as much lean mass as I can over next decade as I trained natty for many years tapping out at 107kg,now that I have been on the juice for a full year I am up around 118kg and leaner more vascular and stronger than I have ever been in my life...every day is one step to become a mass monster!

Thanks for your reply and recommendations brother I appreciate it,sorry my first post was a little brief not explaining things fully,firstly I agree with the blood work importance completely and I should have added that I am monitored every 3 months by both my G.P as well as an endocrinologist up at the hospital where I give them complete transparency on exactly what I am doing dosage and compound wise,other than slightly elevated liver enzymes and red blood cell count everything seems to be fine and I am in no real danger according to them not saying if I continue this way I will be golden,I know this not to be the case,as for coming off completely as a 40yr old male with lowish test levels it's not something I want to do at this stage of my life,I could probably take into account lowering the cruize dosage to around 250mg test only and run that as long as blast period,and keeping the blasts around 600mg test and cutting orals out completely as I don't think they are needed,thanks again for your reply you have presented some interesting views.

@marshmonsta welcome to the EF family, this is a good start but we need you to start a LOG journal to be a real mass monster

you want to go a full year pumping and getting big, lets make this into your log

start sharing more

diet training
diet, share your foods and meals when you eat them
training, share exercises reps sets and weights
same with cardio
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

supplements
what supps you take ? share it

pics
we need to see more pics of you face blurred
pics of your meals
pics of your training
pics of your GEAR
and pics of supplements

share more and share more cycle details this is your OFFICIAL log thread now

 

[Noah Wixx]

Thanks brother i appreciated you immensely and its good to know poeple are looking out for each other on this forum...thanks again for the welcome and I look forward to posting and receiving replies

Absolutely brother, we are all here for the journey and it's all a learning and sharing process, plenty of great people here willing to advise and help out. I am happy I can help

 

[RoySimpson]

Looking forward to following your progress!!

 

[SteveMobsterG]

If you wanna add mass - train less days a week

 

[marshmonsta]

@marshmonsta welcome to the EF family, this is a good start but we need you to start a LOG journal to be a real mass monster

you want to go a full year pumping and getting big, lets make this into your log

start sharing more

diet training
diet, share your foods and meals when you eat them
training, share exercises reps sets and weights
same with cardio
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

supplements
what supps you take ? share it

pics
we need to see more pics of you face blurred
pics of your meals
pics of your training
pics of your GEAR
and pics of supplements

share more and share more cycle details this is your OFFICIAL log thread now

Thanks for the welcome mustang_18 much appreciated,I will for sure be starting to log all these things as you have mentioned here as soon as I can,my time is limited with working 10hr shifts and training so most of my logging will be late evening or weekends...thanks for reaching out

 

[marshmonsta]

Looking forward to following

If you wanna add mass - train less days a week

Hey brother,what do you recommend as I train bro split usually 3 on 1 off

 

[RoidRage69]

Good idea dropping all orals. I am mass monster and will be as big as the top Olympia competitors within the next 18 months. I haven’t even started taking insulin yet so I have alot left in the tank. I like test and NPP for a good clean bulk. Just finished a cycle with 300 test, 300 Masteron, and 300 NPP. I actually cut the Masteron short and increased the test to 500mg for the final 3 weeks out of a 14 week cycle. Personally if I were you I would hold off on insulin until you start to peak on your bulking cycles. This is what I plan on doing this fall after I finish a 8’week cutter and I think it would do well for you.
300-500mg Test
300-500mg NPP
300-500mg DHB
50mg Proviron
3IU hgh
150mcg IGF-1 LR3/DES only on workout days
10mg Cialis

Will do this cycle for 12 weeks max. I train 3 days per week Dorian Yates style intensity.

 

[stevesmi]

make sure you put up pics
if you want to hit the sauce hard its your body and your choice
just be aware of the risks involved, because they are very real

 

[JasonPriest]

i think you will get amazing results on this stack
can you post up pics of your touchdowns?

 

[BodyMonster34]

bro what source you using here ?
that makes a difference too

 

[Quadsweep]

Post up your blood work
also make sure you post up where your lipid numbers are

 

[Austin316]

thanks for getting this log going
we definitely would like to see more pictures

 

[sambee38]

I'm sure that you will get great results on this
pictures of your gear would be cool to see

 

[BookerTNY]

welcome and glad you started this log
make sure you let us know what supplements are using

 

[Arabian]

definitely make sure you get your diet and training info up
we need to see what you're doing

 

[marshmonsta]

Pictures in green are before I started on the juice around a year ago,and pictures in orange/yellow are towards end of first cycle around 6 months ago...was only running 500mg test e and 300mg deca per week.

 

[marshmonsta]

These are current photos after my second blast,one year on the juice.

 

[marshmonsta]

Suppliments-
2 serves whey protein per day-emrald labs
2xsever dextrose in shakes
Amino+eaa/bcaa intra workout 2lt
Mad science xtreme pre workout
10g creatine split in to shakes
2-3lt staminade during the day
Vitimins-
Swiss Multivitamin
4000ng fish oil
Tonic day 1 liver health
25mg dhea
50mg pregnenolone
500mg calcium d-glucarate
5mg cialis
Citrus bergamot/vitamin c/barbering supp
150mg co-enzyme q10
Magnesium forte 400mg
Ostelin-cal-Dk2 supp
Micro genics-glucosamine & msn
Gear-
Gear wise I'm running silverback labs test c and primo e.
Upcoming I will be posting diet, training and other info...as for those who wanna see bloodwork I have never asked doctors for it as yet but in the up coming weeks I will be obtaining some.

 

[marshmonsta]

Silverback labs seems to work fine for me,good price and top notch service always looking out for his customers a true legend to deal with

 

[marshmonsta]

Good idea dropping all orals. I am mass monster and will be as big as the top Olympia competitors within the next 18 months. I haven’t even started taking insulin yet so I have alot left in the tank. I like test and NPP for a good clean bulk. Just finished a cycle with 300 test, 300 Masteron, and 300 NPP. I actually cut the Masteron short and increased the test to 500mg for the final 3 weeks out of a 14 week cycle. Personally if I were you I would hold off on insulin until you start to peak on your bulking cycles. This is what I plan on doing this fall after I finish a 8’week cutter and I think it would do well for you.
300-500mg Test
300-500mg NPP
300-500mg DHB
50mg Proviron
3IU hgh
150mcg IGF-1 LR3/DES only on workout days
10mg Cialis

Will do this cycle for 12 weeks max. I train 3 days per week Dorian Yates style intensity.

Hey brother thanks for the interesting info,I will definitely consider the approach to the 8 week cutter.

 

[marshmonsta]

Suppliments-
2 serves whey protein per day-emrald labs
2xsever dextrose in shakes
Amino+eaa/bcaa intra workout 2lt
Mad science xtreme pre workout
10g creatine split in to shakes
2-3lt staminade during the day
Vitimins-
Swiss Multivitamin
4000ng fish oil
Tonic day 1 liver health
25mg dhea
50mg pregnenolone
500mg calcium d-glucarate
5mg cialis
Citrus bergamot/vitamin c/barbering supp
150mg co-enzyme q10
Magnesium forte 400mg
Ostelin-cal-Dk2 supp
Micro genics-glucosamine & msn
Gear-
Gear wise I'm running silverback labs test c and primo e.
Upcoming I will be posting diet, training and other info...as for those who wanna see bloodwork I have never asked doctors for it as yet but in the up coming weeks I will be obtaining some.

Forgot to add 4iu hgh,30iu toujeo long acting insulin per day which is checked and regulated by glucose meter frequently to obtain perfect fasting levels,also 500iu hcg every third day.

 

[RoidRage69]

I see a disturbing trend with Australian dealers encouraging insulin use.

 

[zedhed]

my view on insulin is simple
if you use it then use lots of hgh too otherwise don't

 

[caligirl85]

if you use insulin the wrong way you can definitely put on body fat quickly
so make sure you're using it right

 

[Shrine]

keep your log on your phone
this makes it easy to upload pictures quickly and it won't take you more than a minute

 

[Zyglamail]

looking forward to see this one
we definitely need to see pictures though so we see where your Baseline is

 

[marshmonsta]

looking forward to see this one
we definitely need to see pictures though so we see where your Baseline is

Pics are on page 3 of this thread my man,1yr progression from natty until end of second cycle

 

[marshmonsta]

I see a disturbing trend with Australian dealers encouraging insulin use.

I get my insulin of a diabetic mate of mine not a dealer brother,but the info on its use is mainly from American sources such as vigorous steve,palumbo and anabolic mind big paul...just a few that I follow

 

[marshmonsta]

if you use insulin the wrong way you can definitely put on body fat quickly
so make sure you're using it right

Thanks for the info and I do agree with what your saying as I have seen poeple gain lots of fat from incorrect use of it,although i have experienced the opposite I'm losing fat in my mid section which is a bonus

 

[25homes]

I'm a 40 yr old enthusiastic bodybuilder that trains 5-6 days week as well as working a 50hr+ physical job i have recently been tapering down off a heavy blast that lasted 16 weeks consisting of 750mg test,600mg primo and 450mg npp as well as 100mg anadrol a day ,4 iu hgh,30iu long acting insulin a day,500iu hcg every third day,plus a large list of vitamins and supps.Over 2-3 weeks I have tampered down to 500test,200 primo and will run as a cruize for 10 weeks before ramping up again,my goal is to gain as much lean mass as I can over next decade as I trained natty for many years tapping out at 107kg,now that I have been on the juice for a full year I am up around 118kg and leaner more vascular and stronger than I have ever been in my life...every day is one step to become a mass monster!

Good work

 

[marshmonsta]

Good work

Thanks bro

 

[MUSTANG_18]

I get my insulin of a diabetic mate of mine not a dealer brother,but the info on its use is mainly from American sources such as vigorous steve,palumbo and anabolic mind big paul...just a few that I follow

@marshmonsta no worries insulin is good if you can grow from it
lets see your diet training updates more

 

[marshmonsta]

@marshmonsta no worries insulin is good if you can grow from it
lets see your diet training updates more

To ezy bro,I'll be posting that stuff in next couple days

 

[MUSTANG_18]

To ezy bro,I'll be posting that stuff in next couple days

@marshmonsta very much looking forward to it

 

[marshmonsta]

Here's a typical day of nutrition for me which is usually 4 solid meals as well as 2 protein shakes-
Breakfast starts with green tea and honey followed by 4xjumbo eggs and some type of carb souce in this case basil pesto pasta.
Smoko which is a couple hours later is a mass gain protein shake with dextrose and 5g creatine.
Lunch-chicken breast stir fry with rice noodles and vegetables.
Afternoon preworkout feed-beef stroganoff on pasta.
Post workout-mass shake,dextrose and 5g creatine.
Dinner-chicken snitchals,pasta,broccoli,sauerkraut
Desert-protein brownies and ice cream(occasionally)
This is today's meals but I mix things around a far bit using different lean proteins,pork,beef,lamb and salmon.I won't bullshit about it but I'm just like most poeple I will eat the odd lot burger,fish burger or kebab a couple times a week as they are tasty and get the calories up,the only thing I stay away from is fast especially CHEESEBURGERS LOL...it's alot of food and the way it go's down ain't pretty but I do what it take even if I gotta get up walk around for 10 mins then come back and snort it!

 

[marshmonsta]

I'll be adding clips of me training from late tommorow night onwards as well as more meal pics....hope yous enjoy the show!

 

[ballin2504]

I'll be adding clips of me training from late tommorow night onwards as well as more meal pics....hope yous enjoy the show!

Can’t wait to see

 

[RoidRage69]

Are you ever going to show your daily training with weight numbers included?

 

[MasonicBodybuilder]

500mg test is really high for a cruise man. That should be your blast number. I would cruise at no more than 200mg per week. Looking forward to following and watching you progress!

 

[the_alcatraz]

I'll be adding clips of me training from late tommorow night onwards as well as more meal pics....hope yous enjoy the show!

waiting @marshmonsta

 

[marshmonsta]

Chest & tricep day-
Hammer strength press machine-3x12
Set1@80kg,set2@100kg,set3@120kg
Seated chest fly machine-3×12
Set1@60kg,set2@70kg,set3@80kg
Decline smith machine press-2x12&1x7
Set1@-90kg,set2@110kg,set3@130kg
Cable flys-3×12
Set1@60kg,set@70kg,sete@80kg
Tricep push down machine-3x12
Set1@55kg,set2&65kg,set3@75kg
Tricep cable pushdowns(straight bar)
Set1@60kg,set2@70kg,set3@80kg
Ezibar skull crushers-3×12
Set1@35kg,seat2@45kg,set3@50kg

 

[marshmonsta]

Here is chest day pics,I tried to add clips of the third set of every excercise but was unable to up load as files are to large...I might need to try filming in lower quality to see if they up load.

 

[Noah Wixx]

Nice training and photos I dig it

 

[marshmonsta]

Nice training and photos I dig it

Thanks brother I try give it my all in the gym in order to reap the results im after

 

[the_alcatraz]

Chest & tricep day-
Hammer strength press machine-3x12
Set1@80kg,set2@100kg,set3@120kg
Seated chest fly machine-3×12
Set1@60kg,set2@70kg,set3@80kg
Decline smith machine press-2x12&1x7
Set1@-90kg,set2@110kg,set3@130kg
Cable flys-3×12
Set1@60kg,set@70kg,sete@80kg
Tricep push down machine-3x12
Set1@55kg,set2&65kg,set3@75kg
Tricep cable pushdowns(straight bar)
Set1@60kg,set2@70kg,set3@80kg
Ezibar skull crushers-3×12
Set1@35kg,seat2@45kg,set3@50kg

Here is chest day pics,I tried to add clips of the third set of every excercise but was unable to up load as files are to large...I might need to try filming in lower quality to see if they up load.

@marshmonsta chest day is going well I see you are big and pumped there
nice load i want to see you PUSH IT

share diet please

 

[stevesmi]

fantastic work keep up the good work

 

[marshmonsta]

fantastic work keep up the good work

Thanks brother!

 

[SteveMobsterG]

There's probably a way of lowering quality as a mean to reduce file size - or use a hosting site

 

[marshmonsta]

There's probably a way of lowering quality as a mean to reduce file size - or use a hosting site

I tried to reduce files and they wouldn't even upload when they were 5 sec long,I send them to mates via threema and it works fine.

 

[marshmonsta]

Legs day-
Warm up leg extension machine to prime knees
3x20kg,1x35kg.
Hack squat machine-3×12
1@80kg,2@120kg,3@180kg
Leg press machine-3x12
1@280kg,2@320kg,3@400kg
Abductor machine-3x12
1@55kg,2@70kg,3@85kg
Lying hamstring curl-3×12
1@40kg,2@45kg,3@55kg
Leg extensions-3×12
1@75kg,2@95kg,3@125kg
Calves-
Donkey calf raise machine-5×20
1@65kg,2@75kg,3@90kg
Seated calf raise-5x20
1@50kg,2@60kg,3@50kg
Warm down with 10 mins on excercise bike,also like to mention I do 30mins of walking for cardio at least 5 times per week.

 

[Quadsweep]

I'm having no issues with your files at all

 

[BodyMonster34]

bro nice workout keep pushing it

 

[JasonPriest]

keep up the good work I love the updates

 

[wootoom]

excellent workout pictures you are a beast

 

[Vadim Fedorov]

that is some heavy duty weight on the leg press

 

[2Thick]

nice leg day for sure and it shows

 

[e2]

your legs are looking huge very proud of you

 

[marshmonsta]

Thank you to all for your positive comments and encouragement,I will continue to post quality workouts showing my progression.

 

[marshmonsta]

Post training meal,1hr after mass gain shake
Plum marinated pork shoulder chop
2xbacon,tomato and cheese sausages
Sauerkraut
1xcup Alfredo pasta
Broccoli

 

[ceo]

Bros maybe swap out the sausage for more eggs

 

[ROIDDERS]

yeah try to avoid processed foods eat more natural as possible

 

[chesty]

post-workout I would put together a meal like broccoli and chicken

 

[Ulter]

don't forget to get in your fruits and veggies

 

[RoidRage69]

Post workout meals are the most crucial of the day. I would go hi carb moderate protein low fat. You want to take advantage of the 5 hour post workout glycogen loading.

Drop the sausage and the noodles. Add white rice and you’re good to go. Protein requirements are not that hi the first few hours. 40 grams is plenty per meal when glycogen loading after workout.

 

[MasonicBodybuilder]

Good training brother. Thanks for sharing the videos.

 

[marshmonsta]

Thanks bro,

 

[ballin2504]

Definitely making progress!!!

 

[marshmonsta]

Thanks brother

 

[Tiger Salman Khan]

@marshmonsta Good updates man....include more veggies and clean foods to your diet........

 

[marshmonsta]

@marshmonsta Good updates man....include more veggies and clean foods to your diet........

Will do brother,thanks for the suggestions.

 

[marshmonsta]

Shoulder/abs-
Smith machine press-3×10
1@60kg,2@75kg,3@90kg
Single arm landmine press-3×10
1@35kg,2@35kg,3@40kg
Single arm seated side raise,3×10
1×@15kg,2@15kg [email protected]
Seated side raise machine,3x10
1@80kg,2@75kg,3@70kg
Reardelt cable cross over3x12
1@30kg2@30kg,3@40kg
Lying rear delt row3x10
1@50kg,2@60kg,3@70kg
Abs-
Decline sit ups with 20kg plate 3x20
Hanging leg raise-3×15
I will be posting up a huge back/bicep day tomorrow along with a few things I have changed with diet,gear dosage and supplements!

 

[RoidRage69]

Be careful that’s a lot of volume for a smaller body part. 3 exercises would have been enough for your delts.

I would also do rear delts with traps on back day.

I would do this for delts.
Shoulder Press
Cable Front Raises
Lateral raise machine

I would do 3 working sets of each exercise all with the top weight thet you can get 8-15 reps. The rep range all depends on what type of training cycle you are doing. I normally train for 8-10 while on cycle as I love to train extremely heavy. Once I can get 10’reps per set on all 3 sets I increase the weight the following week.

 

[marshmonsta]

Be careful that’s a lot of volume for a smaller body part. 3 exercises would have been enough for your delts.

I would also do rear delts with traps on back day.

I would do this for delts.
Shoulder Press
Cable Front Raises
Lateral raise machine

I would do 3 working sets of each exercise all with the top weight thet you can get 8-15 reps. The rep range all depends on what type of training cycle you are doing. I normally train for 8-10 while on cycle as I love to train extremely heavy. Once I can get 10’reps per set I increase the weight the following week.

Thanks for your recommendations brother,I will take them into account.

 

[RoidRage69]

Thanks for your recommendations brother,I will take them into account.

Anytime brother. At our age it’s easy to overdo it.

 

[the_alcatraz]

Shoulder/abs-
Smith machine press-3×10
1@60kg,2@75kg,3@90kg
Single arm landmine press-3×10
1@35kg,2@35kg,3@40kg
Single arm seated side raise,3×10
1×@15kg,2@15kg [email protected]
Seated side raise machine,3x10
1@80kg,2@75kg,3@70kg
Reardelt cable cross over3x12
1@30kg2@30kg,3@40kg
Lying rear delt row3x10
1@50kg,2@60kg,3@70kg
Abs-
Decline sit ups with 20kg plate 3x20
Hanging leg raise-3×15
I will be posting up a huge back/bicep day tomorrow along with a few things I have changed with diet,gear dosage and supplements!

@marshmonsta on the other exercises push volume bro but on the shoulders you gotta go lower volume like 1/2 so no injuries

 

[marshmonsta]

@marshmonsta on the other exercises push volume bro but on the shoulders you gotta go lower volume like 1/2 so no injuries

Thanks brother I'll tone down the volume for next session

 

[marshmonsta]

Weekend breakfast of the beasts-
4xjumbo eggs
100g while grain oats w/honey and 1 cup milk.
200g greek yoghurt w/blueberries,strawberry and 25g walnuts.
Total macros-
Protein-72g
Fat-40g
Cabs-73kg
I never actually tracked my macros yet so the scales are out and I'll see how it go's,it actually time to get serious!

 

[stevesmi]

thanks for taking the time to post these up

 

[marshmonsta]

All good brother there's gunna be many more coming!..I'm also gunna upload to YouTube so all can see my training vids in next couple day

 

[SteveMobsterG]

My kinda gym

 

[marshmonsta]

My kinda gym

Yeah bro it's a huge gym and it's one of the originals in town.

 

[marshmonsta]

I forgot to mention that meal 1 for day I posted earlier was a total of 1481 calories.
Meal 2-rule1 mass gain shake and a bannana
Calories-1240
6g fat
256g cabs
40g protein
Iv only just changed to this protein in last couple of days I'll see how it go's,after those 2 meals I was pretty pumped to train so I hit a preworkout and headed in for a back and bicep blast!
Back-
Wide grip cable lat pulldowns-3×10
1@80kg,2@95kg,3@110kg
Low seated row machine-3×10
1@60kg each side,2@80kg each side,3@100kg each side.
Seated wide grip cable row-3×10
1@80kg,2@90kg,3@105kg.
Seated pullover machine-3×10
1@65kg 2@75kg,3@90kg
Biceps-
Seated incline dumbell curls-3×10
1×@17.5kg,2@20kg,[email protected] each hand.
Seated preacher curl machine-3×10
1@60kg,2@70kg,3@80kg
Single arm cable curl-3×10
1@25kg,2@25kg,3@40kg each hand.
Cardio was 40mins walk.

 

[marshmonsta]

Meal 3-postworkout
280g sirloin steak-
76g protein
30g fat
200g jasmine rice-63g carbs
5.7g protein
100g veg-5g protein
4g carbs
4.2g fibre
170g potatoes-32g carbs
3.5g fat
3g protein
Total calories-1182

 

[marshmonsta]

Meal 4-dinner
220g salmon-44g protein
28g fat
250g rice-79carbs
7g protein
180g veg-7g protein
8g carbs
6g fibre
Total calories-923
Just an insight to the diet I'm running atm may also add another mass shake before bedtime,thos bring total calories up around 4826 if I can't grow from this I'll give up!

 

[JasonPriest]

I love the effort that you're putting into this log

 

[BodyMonster34]

bro that steak grilled to perfection

 

[Quadsweep]

A+++ job on this log much respect

 

[Austin316]

steak and potatoes with broccoli nothing is better

 

[sambee38]

great job on these screenshots

 

[BookerTNY]

very motivating log you got me pumped up

 

[Arabian]

looking good man you're really pumping those biceps I can tell

 

[marshmonsta]

I love the effort that you're putting into this log

Iv just about uploaded my week of training to my YouTube channel and will be posting the link so it can be viewed,very soon.

 

[marshmonsta]

bro that steak grilled to perfection

Yeah bro the Webber is the best way!

 

[marshmonsta]

A+++ job on this log much respect

Thanks bro it's something different for me as this is the only social media I have except youtube

 

[marshmonsta]

For anyone interested i have uploaded most of the documented weeks worth of training as shorts on YouTube...at the moment the shorts are of the third and final set of each excercise and I have only been able to upload so many before the daily upload limit was reached so I will add the rest in 24hrs when I'm able to.
All comments and constructive criticism is welcomed so don't hold back,hope you enjoy!

marshmonsta84

Video logs for elite fitness forum

youtube.com