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Without a doubt brother... everyday it's making good progress
Approved Log My Testosterone Cypionate Primobolan cruise cycle Log
- Thread starter marshmonsta
- Start date
Damn straight brother,the way things have gone the past 2 weeks have been unreal,I'll be getting a clear to work off doctors tommorow morning and back at work the next day...followed with a week working out of town,then when I get back I'll be back in gym taking it nice a slow....won't be any spectacular weights for a little while but I'll get back up there in know time!
At the end of the 2 week mark of my back recovery and I don't if it's a miracle,the mind or the gear but the recovery has come full circle and I haven't felt any pain for nearly a week now with lower back function restored,I had everyone say I'd be 6-8 weeks away from work and gym but iv honestly done everything I can to speed recovery up from deep tissue massage,dry needling,physio,cold & hot treatment and even just going on a holiday to clear the mind and get some Saltwater swimming in at a beach resort which helped a bunch.I went to a place around the Whitsunday Islands in north Queensland which was just a magic place to visit anyways I'll attach some pics of area and some food I was eating over my 3 day stay there!..just like to say to all just remember the mind and body are strongest when insinc with each other so know matter what keep strong and never give up,this has been a big learning curb for me and I ain't ashamed to put my hand up and say I fucked up the way I delt with this after 4 weeks of constant pain trying to shake it off b4 I sorted it out properly,at the end of the day we are all still learing and looking for answers!
Also a big shout out to the EF family for the constant comments of encouragement and my immediate family and friends for being close and accommodating in my time of need,it all helped to keep me on track and I appreciate all of you so much!
Also a big shout out to the EF family for the constant comments of encouragement and my immediate family and friends for being close and accommodating in my time of need,it all helped to keep me on track and I appreciate all of you so much!
Attachments
That's good news about your healing. You are truly committed to getting it taken care of that's for sure. The relaxation on the beach was the icing on the cake. That will speed things up.
@marshmonsta you're looking great in the pics, really tightAt the end of the 2 week mark of my back recovery and I don't if it's a miracle,the mind or the gear but the recovery has come full circle and I haven't felt any pain for nearly a week now with lower back function restored,I had everyone say I'd be 6-8 weeks away from work and gym but iv honestly done everything I can to speed recovery up from deep tissue massage,dry needling,physio,cold & hot treatment and even just going on a holiday to clear the mind and get some Saltwater swimming in at a beach resort which helped a bunch.I went to a place around the Whitsunday Islands in north Queensland which was just a magic place to visit anyways I'll attach some pics of area and some food I was eating over my 3 day stay there!..just like to say to all just remember the mind and body are strongest when insinc with each other so know matter what keep strong and never give up,this has been a big learning curb for me and I ain't ashamed to put my hand up and say I fucked up the way I delt with this after 4 weeks of constant pain trying to shake it off b4 I sorted it out properly,at the end of the day we are all still learing and looking for answers!
Also a big shout out to the EF family for the constant comments of encouragement and my immediate family and friends for being close and accommodating in my time of need,it all helped to keep me on track and I appreciate all of you so much!
want to see you go on with this log, you going to keep updating us?
Thanks my brother,yes iv definitely done all I can to fix this problem and at the fastest possible pace also...I'm super keen to get back in the gym even though its going to be slow going for a bit.
To be honest by the time I got back from my long weekend at the beach it was like the injury had almost never happened it was so good for my mind and body.
It was very good bro,especially the not having to cook for 3 days part!
Thanks bro the girlfriend iv got eats some pretty lean meals so it's helping me cut down a bit before next bulk,she is really supportive with everything I do and she keeps me accountable and on track!@marshmonsta you're looking great in the pics, really tight
want to see you go on with this log, you going to keep updating us?
Most definitely my man this log will go through into my epic come back and finish up somewhere before the mass bulk,so there's going to be plenty more posts ahead!
waiting to see how you really take it to next level @marshmonstaThanks bro the girlfriend iv got eats some pretty lean meals so it's helping me cut down a bit before next bulk,she is really supportive with everything I do and she keeps me accountable and on track!
Most definitely my man this log will go through into my epic come back and finish up somewhere before the mass bulk,so there's going to be plenty more posts ahead!
Just got back a couple days ago from my first week back at work in mission beach which is about 3hrs drive from my home...and my back is feeling pretty good so I decided to go back training at gym and kicked things off with a chest and tricep session.
Chest-
Incline Smith machine press-3×10
1@70kg
2@90kg
3@110kg
Seated chest fly machine-3×10
1@50
2@55
3@60
Decline barbell press-3×10
1@80
2@100
3@110
Cable flys-3×10
1@35kg per side
2@45
3@50
Triceps-
Cable v bar pushdowns-4x12
1@55kg
2@60
3@65
4@70
Ez bar incline bench skullcrushers-
1@30kg
2@35
3@40
4@40
Donkey calf raise machine-5×12
1@60kg
2@65
3@70
4@80
5@90
Seated calf raise-2×12
1@60kg
2@65
No real impressive weight being lifted as I'm easing my way back after weeks off the gym,but every rep I'm doing is super slow and holding 3 seconds for maximum stretch so each set is almost to failure and a big focus on form.
Iv added some pictures of mission Beach and my diet also!
Chest-
Incline Smith machine press-3×10
1@70kg
2@90kg
3@110kg
Seated chest fly machine-3×10
1@50
2@55
3@60
Decline barbell press-3×10
1@80
2@100
3@110
Cable flys-3×10
1@35kg per side
2@45
3@50
Triceps-
Cable v bar pushdowns-4x12
1@55kg
2@60
3@65
4@70
Ez bar incline bench skullcrushers-
1@30kg
2@35
3@40
4@40
Donkey calf raise machine-5×12
1@60kg
2@65
3@70
4@80
5@90
Seated calf raise-2×12
1@60kg
2@65
No real impressive weight being lifted as I'm easing my way back after weeks off the gym,but every rep I'm doing is super slow and holding 3 seconds for maximum stretch so each set is almost to failure and a big focus on form.
Iv added some pictures of mission Beach and my diet also!
Attachments
Bet it was hot working on that beach.
looks like you're having some nice food and enjoying yourself
gorgeous scenery and beautiful food
bro I like the eggs that's good protein
Awesome pictures man. Food looks really good. Good call on easing back into the weights. No sense going to heavy and risking injury.
Great pictures
Thanks bro,I'm gunna take advantage of the lighter weights with more volume while I can and work on my form and contraction to try achieve a better looking physic lol I actually like having some abs for a change!
They sure do my man,and they have been good for my body and state of mind on the road back...life is good
Sure was bro it's back into summer over here and wearing long protective clothes all day ain't fun,I was going down to beach for a swim after work each day so that was pretty mad and the amount of hot backpackers there was even better...lol I didn't tell the gf that part but
Thanks bro I'll be focusing on progressive volume for a bit till I'm good to lift some decent weights again
Yeah bro it's a magic place and it's not very populated either,very peaceful and layed back
Thanks bro,even though I was pretty injured and looked like I wasn't going to train anytime soon it done me some good to just relax and re evaluate everything...
Thanks brother
Yeah bro it's definitely a change ,usually it's all go time for me but I think I'm going to relax a bit more and take things easier!
I agree broski the beach is the best....you enjoy your trip and be safe!
You should have seen the women!
Me too bro if I didn't have two 80kg dogs I'd have chickens in my yard but unfortunately the dogs would eat them.
I'm taking a better approach to my diet now,I'm going for a leaner bulk which will be more healthy for the body and create a better all round look.
Thanks bro and most definitely I won't be risking any injury for a long time if I can help it,those weeks out of the gym had me itching like a crack fiend waiting for his next hit!
Thanks bro...I'll post some training pics in next few days
Second session for the week was a back and bicep blast...just testing the old back out to see how it feels nothing to crazy but still ended up getting a good pump!
Back-4× warm up sets-25kg,25,35,40
Lat pulldown machine-4x10
1@65kg
2@80kg
3@95kg
4@105kg
Seated high row machine-3×10
1@60kg per side
2@70kg
3@80kg
Seated pullover machine-4×10
1@60kg
2@65kg
3@70kg
4@75kg
Biceps-
Incline Seated dumbell curls-4×10
1@15kg each arm
[email protected]
3@20kg
4@20kg
Standing dumbell hammer curl-4×10
1@15kg
[email protected]
3@20kg
4@20kg
Even though I'm feeling great and I know I can lift more my main emphasis is very slow positive and negative on every rep and really making sure I squeeze and hold up to 3 seconds just to feel the muscle getting good mechanical tension and making those veins pop out looking like a proper freak of nature!
Back-4× warm up sets-25kg,25,35,40
Lat pulldown machine-4x10
1@65kg
2@80kg
3@95kg
4@105kg
Seated high row machine-3×10
1@60kg per side
2@70kg
3@80kg
Seated pullover machine-4×10
1@60kg
2@65kg
3@70kg
4@75kg
Biceps-
Incline Seated dumbell curls-4×10
1@15kg each arm
[email protected]
3@20kg
4@20kg
Standing dumbell hammer curl-4×10
1@15kg
[email protected]
3@20kg
4@20kg
Even though I'm feeling great and I know I can lift more my main emphasis is very slow positive and negative on every rep and really making sure I squeeze and hold up to 3 seconds just to feel the muscle getting good mechanical tension and making those veins pop out looking like a proper freak of nature!
Doing ultra slow reps is a good switch up. I like to do it occasionally in order to let my joints and tendons to heal up.
My thoughts exactly brother,I wanna make sure everything is fully healed before I go pushing any big weights.
killing it, stay with tight negatives @marshmonstaSecond session for the week was a back and bicep blast...just testing the old back out to see how it feels nothing to crazy but still ended up getting a good pump!
Back-4× warm up sets-25kg,25,35,40
Lat pulldown machine-4x10
1@65kg
2@80kg
3@95kg
4@105kg
Seated high row machine-3×10
1@60kg per side
2@70kg
3@80kg
Seated pullover machine-4×10
1@60kg
2@65kg
3@70kg
4@75kg
Biceps-
Incline Seated dumbell curls-4×10
1@15kg each arm
[email protected]
3@20kg
4@20kg
Standing dumbell hammer curl-4×10
1@15kg
[email protected]
3@20kg
4@20kg
Even though I'm feeling great and I know I can lift more my main emphasis is very slow positive and negative on every rep and really making sure I squeeze and hold up to 3 seconds just to feel the muscle getting good mechanical tension and making those veins pop out looking like a proper freak of nature!
@marshmonsta solid work......keep it up man........Second session for the week was a back and bicep blast...just testing the old back out to see how it feels nothing to crazy but still ended up getting a good pump!
Back-4× warm up sets-25kg,25,35,40
Lat pulldown machine-4x10
1@65kg
2@80kg
3@95kg
4@105kg
Seated high row machine-3×10
1@60kg per side
2@70kg
3@80kg
Seated pullover machine-4×10
1@60kg
2@65kg
3@70kg
4@75kg
Biceps-
Incline Seated dumbell curls-4×10
1@15kg each arm
[email protected]
3@20kg
4@20kg
Standing dumbell hammer curl-4×10
1@15kg
[email protected]
3@20kg
4@20kg
Even though I'm feeling great and I know I can lift more my main emphasis is very slow positive and negative on every rep and really making sure I squeeze and hold up to 3 seconds just to feel the muscle getting good mechanical tension and making those veins pop out looking like a proper freak of nature!
For sure brother I feel the slow reps really working the fibres at a whole new level lol I should have backed of the weight ages ago and used this method!
Thanks broski!
Third session in on the first week back from injury,and still keeping the slow pause reps cranking on leg day!
10mins warm up on bike
2xwarm up leg extensions
2xwarm up seated leg Curls
Hack squats-3×10
1@80kg
2@120kg
3@160kg
Leg press machine-3×10
1@200kg
2@250
2@300
Leg extensions3×10
1@80kg
2@95
2@115
Seated leg curl-3×10
1@50
2@60
3@60
Calves
Standing calf raise machine.5x10
1@60 kg
2@80
3@100
4@120
5@80
I'm playing it safe this week but everything seems to be going really well back wise,I'll be taking advantage of the lower weights and slower reps for awile by slowly adding more volume week by week,I got a feeling when I get back to the bigger weights this time my body will handle them alot better and I should achieve a leaner more muscular physic!
10mins warm up on bike
2xwarm up leg extensions
2xwarm up seated leg Curls
Hack squats-3×10
1@80kg
2@120kg
3@160kg
Leg press machine-3×10
1@200kg
2@250
2@300
Leg extensions3×10
1@80kg
2@95
2@115
Seated leg curl-3×10
1@50
2@60
3@60
Calves
Standing calf raise machine.5x10
1@60 kg
2@80
3@100
4@120
5@80
I'm playing it safe this week but everything seems to be going really well back wise,I'll be taking advantage of the lower weights and slower reps for awile by slowly adding more volume week by week,I got a feeling when I get back to the bigger weights this time my body will handle them alot better and I should achieve a leaner more muscular physic!
go slow play it safeThird session in on the first week back from injury,and still keeping the slow pause reps cranking on leg day!
10mins warm up on bike
2xwarm up leg extensions
2xwarm up seated leg Curls
Hack squats-3×10
1@80kg
2@120kg
3@160kg
Leg press machine-3×10
1@200kg
2@250
2@300
Leg extensions3×10
1@80kg
2@95
2@115
Seated leg curl-3×10
1@50
2@60
3@60
Calves
Standing calf raise machine.5x10
1@60 kg
2@80
3@100
4@120
5@80
I'm playing it safe this week but everything seems to be going really well back wise,I'll be taking advantage of the lower weights and slower reps for awile by slowly adding more volume week by week,I got a feeling when I get back to the bigger weights this time my body will handle them alot better and I should achieve a leaner more muscular physic!
as you killing it hardcore now
Yeah brother for sure iv never had an injurie that's kept me out of gym for weeks before I'm my life,so I ain't going to let it happen again in a hurry!
Thanks bro it's the best approach atm...and this whole focusing on slow reps with high mechanical tension is actually good for a changego slow play it safe
as you killing it hardcore now
Shoulder-4×10 warm up sets
Seated shoulder press3×10
1@60kg
2@80kg
3@100
Cable side raise-3×10
1@15kg each side
2@20kg " "
3@25kg " "
Single arm Cable Front raise-3×10
1@15kg
2@20kg
3@25kg
Seated rear delt machine-3×10
1@40kg
2@50
3@60
Single arm rear delt cable cross-3×10
1@15kg
2@25
3@30
Donkey calf machine-4×10
1@70kg
2@80kg
3@90kg
4@100kg
Seated calf machine3×10
1@50kg
2@60kg
3@70kg
First week back after just over 3 weeks of not being able to train and Im feeling strong again in the body and mind,iv also been doing a fair bit of labouring at work as well lifting shit and throwing sand bags at the young guys at work telling them to man the fuck up lol so I'd say I'm pretty well back to normal again,I'm going to cruize along steady for a bit more but knowing my mental capacity for achieving outstanding and unreal results I'll be ramping my gear dosages,training and food up again in not time!
Seated shoulder press3×10
1@60kg
2@80kg
3@100
Cable side raise-3×10
1@15kg each side
2@20kg " "
3@25kg " "
Single arm Cable Front raise-3×10
1@15kg
2@20kg
3@25kg
Seated rear delt machine-3×10
1@40kg
2@50
3@60
Single arm rear delt cable cross-3×10
1@15kg
2@25
3@30
Donkey calf machine-4×10
1@70kg
2@80kg
3@90kg
4@100kg
Seated calf machine3×10
1@50kg
2@60kg
3@70kg
First week back after just over 3 weeks of not being able to train and Im feeling strong again in the body and mind,iv also been doing a fair bit of labouring at work as well lifting shit and throwing sand bags at the young guys at work telling them to man the fuck up lol so I'd say I'm pretty well back to normal again,I'm going to cruize along steady for a bit more but knowing my mental capacity for achieving outstanding and unreal results I'll be ramping my gear dosages,training and food up again in not time!
Attachments
really pushing it up I see you getting stronger on cable fronts niceShoulder-4×10 warm up sets
Seated shoulder press3×10
1@60kg
2@80kg
3@100
Cable side raise-3×10
1@15kg each side
2@20kg " "
3@25kg " "
Single arm Cable Front raise-3×10
1@15kg
2@20kg
3@25kg
Seated rear delt machine-3×10
1@40kg
2@50
3@60
Single arm rear delt cable cross-3×10
1@15kg
2@25
3@30
Donkey calf machine-4×10
1@70kg
2@80kg
3@90kg
4@100kg
Seated calf machine3×10
1@50kg
2@60kg
3@70kg
First week back after just over 3 weeks of not being able to train and Im feeling strong again in the body and mind,iv also been doing a fair bit of labouring at work as well lifting shit and throwing sand bags at the young guys at work telling them to man the fuck up lol so I'd say I'm pretty well back to normal again,I'm going to cruize along steady for a bit more but knowing my mental capacity for achieving outstanding and unreal results I'll be ramping my gear dosages,training and food up again in not time!
@marshmonsta you throwing bags like a man
Good work on the 100kg presses - you're catching me up
this type of training Burns a ton of calories
Good session man. Food on point too. Can't wait until you ramp things up!
Keep the updates coming
Love following these logs!
Thanks bro I try not to do too much front raise,I need to develop more rear delt.really pushing it up I see you getting stronger on cable fronts nice
@marshmonsta you throwing bags like a man
Thanks bro
Thanks brother the best iv done was 125kg for 8 reps but I'm far from that stage atm
Thanks....I'm trying to substitute more volume for the lack of heavy weight as I'm ezing back into training still
It certainly does iv leaned out quit a bit and am alot more toned and vascular I don't mind it at all even though I'm sitting around 110kg which is the lightest iv been in a long time
Thanks broski I'm feeling great and in the best shape iv ever been
Thanks brother I appreciate it!
Yeah it was a productive week in the way of training for me and has helped to keep a positive mindset moving forward
Thanks brother I'm realy trying to step it up without lifting to heavey atm
Most definitely bro,I'm already feeling like I can go super hard in gym again but I'm just cruising along at a steady pace for awhile
Thanks brother
Thanks bro,I also can't wait to ramp up I think I'll be stronger than ever have been soon
Will do brother
Looks like mission beach is going to be my second home for awhile as we have a major project that will be going for the next year up there work wise,so I decided to join the only gym in mission Beach called survivor fitness,it's nothing like my gym back home but it's all I got atm so I have to make do as I'll be working up here all week then going home only for the weekends...I'll get some pictures in next day or two of the layout of the gym.
Back-
Wide cable lat pulldown machine-3×11
1@60
2@75
3@90
Seated row machine-3×11
1@40kg each side
2@60
3@80
Single arm bent over dumbell row-3×11
1@35kg
2@40
3@45
Cable pull over3×11
1@50
2@60
3@65
Biceps-
Incline seated dumbell curls-3×11
[email protected] each arm
2@20kg
[email protected]
Straight bar cable curls-3×11
1@40kg
2@50kg
3@55kg
Hammer curls-3×11
1@20kg each arm
[email protected]
3@25kg
I spent most of Sunday meal preping for the week ahead and made two of my go to meals which is mango chicken and rice as well as beef stir fry with veg...I would have made ezy 10 containers of both of them so I was pretty sorted for week but there is a major grocery store 5 minutes from my hotel room anyways when I need anything,also the gym is 15 mins walk from hotel so I get my cadio in that way.
Back-
Wide cable lat pulldown machine-3×11
1@60
2@75
3@90
Seated row machine-3×11
1@40kg each side
2@60
3@80
Single arm bent over dumbell row-3×11
1@35kg
2@40
3@45
Cable pull over3×11
1@50
2@60
3@65
Biceps-
Incline seated dumbell curls-3×11
[email protected] each arm
2@20kg
[email protected]
Straight bar cable curls-3×11
1@40kg
2@50kg
3@55kg
Hammer curls-3×11
1@20kg each arm
[email protected]
3@25kg
I spent most of Sunday meal preping for the week ahead and made two of my go to meals which is mango chicken and rice as well as beef stir fry with veg...I would have made ezy 10 containers of both of them so I was pretty sorted for week but there is a major grocery store 5 minutes from my hotel room anyways when I need anything,also the gym is 15 mins walk from hotel so I get my cadio in that way.
Attachments
you will get shredded if you work on the beach bod
I can see you pushing it hard @marshmonsta big time lets do this and share pics
Will do brotheryou will get shredded if you work on the beach bod
big time lets do this and share pics
Thanks bro
Went and trained chest and triceps last night while in mission beach,iv only trained twice this week so far due to work being super busy but I'm headed back home earlier today so I'll hit a few sessions during weekend to make up for it!
Chest-
Chest Press machine-3×10
1@80kg
2@95
3@110kg
Pec deck machine-3×10
1@50kg
2@60
3@70
Incline dumbell press-3×10
1@80kg
2@90kg
3@95
Cable flys-3×10
1@50kg
2@60
3@50
Triceps-
Cable pushdowns-4×10
1@50kg
2@60kg
3@65
4@55
Incline ez bar skull cushers4×10
1@30kg
2@35
3@40
4@40
I'm still training pretty light at moment but feel like I'm working out decently as I'm using very slow and controlled reps on every set,I'll be posting some training pics and meal stuff up once I get home and sorted over the weekend.
Chest-
Chest Press machine-3×10
1@80kg
2@95
3@110kg
Pec deck machine-3×10
1@50kg
2@60
3@70
Incline dumbell press-3×10
1@80kg
2@90kg
3@95
Cable flys-3×10
1@50kg
2@60
3@50
Triceps-
Cable pushdowns-4×10
1@50kg
2@60kg
3@65
4@55
Incline ez bar skull cushers4×10
1@30kg
2@35
3@40
4@40
I'm still training pretty light at moment but feel like I'm working out decently as I'm using very slow and controlled reps on every set,I'll be posting some training pics and meal stuff up once I get home and sorted over the weekend.
@marshmonsta slow and controlled its good, get some training pics up, we all waitingWent and trained chest and triceps last night while in mission beach,iv only trained twice this week so far due to work being super busy but I'm headed back home earlier today so I'll hit a few sessions during weekend to make up for it!
Chest-
Chest Press machine-3×10
1@80kg
2@95
3@110kg
Pec deck machine-3×10
1@50kg
2@60
3@70
Incline dumbell press-3×10
1@80kg
2@90kg
3@95
Cable flys-3×10
1@50kg
2@60
3@50
Triceps-
Cable pushdowns-4×10
1@50kg
2@60kg
3@65
4@55
Incline ez bar skull cushers4×10
1@30kg
2@35
3@40
4@40
I'm still training pretty light at moment but feel like I'm working out decently as I'm using very slow and controlled reps on every set,I'll be posting some training pics and meal stuff up once I get home and sorted over the weekend.
anything special going on Saturday and Sunday?
