Approved Log Marshmonstas summer mass bulk cycle Log

[Noah Wixx]

Vwry nice photos and vacation

 

[ballin2504]

Abs looking good and beautiful scenery

 

[marshmonsta]

First session back after holiday/deload was a fairly late chest/tricep workout last night that went well it's pretty much a whole new program I'm running,new excercises with more dumbells and barbells in the mix and reps are down low at 8 as I eze back into it over next week or so,building strength in new lifts.
Warm up db press3x10-30kg,40,40
Incline dumbell press-4×8
1@60kg
2@80kg
3@90
4@90
Incline db flys-4×8
1@55kg
2@60
3@65
4@60
Seated Cable low chest fly-4×10
1@20kg per arm
2@25
3@30
4@25
Triceps-
Tricep db skullcrushers-4 x8
1@30kg
2@35
3@40
4@45
Seated tricep pushdown machine4×10
1@95kg
2@105
3@115
4@125
Cardio 30 mins bike
Db press felt good,I get a better stretch and range of motion using dumbells rather than barbell but I haven't db pressed for around 6 months now so it will be a main excercise for awhile and I'll be progressively upping the weight week by week.

 

[MUSTANG_18]

First session back after holiday/deload was a fairly late chest/tricep workout last night that went well it's pretty much a whole new program I'm running,new excercises with more dumbells and barbells in the mix and reps are down low at 8 as I eze back into it over next week or so,building strength in new lifts.
Warm up db press3x10-30kg,40,40
Incline dumbell press-4×8
1@60kg
2@80kg
3@90
4@90
Incline db flys-4×8
1@55kg
2@60
3@65
4@60
Seated Cable low chest fly-4×10
1@20kg per arm
2@25
3@30
4@25
Triceps-
Tricep db skullcrushers-4 x8
1@30kg
2@35
3@40
4@45
Seated tricep pushdown machine4×10
1@95kg
2@105
3@115
4@125
Cardio 30 mins bike
Db press felt good,I get a better stretch and range of motion using dumbells rather than barbell but I haven't db pressed for around 6 months now so it will be a main excercise for awhile and I'll be progressively upping the weight week by week.

playa you back bro super sweet to see you progressing again
gotta see you jack up this winter @marshmonsta

 

[marshmonsta]

playa you back bro super sweet to see you progressing again
gotta see you jack up this winter @marshmonsta

Yeah my brother,the deload week off really helped both physically and mentally I just gotta keep everything going ahead and I'll pack some good size on over the bulk

 

[MUSTANG_18]

Yeah my brother,the deload week off really helped both physically and mentally I just gotta keep everything going ahead and I'll pack some good size on over the bulk

Deload always helps bro

 

[RoySimpson]

Got back yesterday afternoon fairly late from a long weekend away at the beach resort which was definitely a good thing getting away to have a short deload,clear the mind,eat and recover all to come back and hit it again.The weather wasnt the best as it was raining and overcast the first day we went up there but we got a break in the rain that afternoon so we made the most of it and went for a swim at the beach and the water was perfect!To be honest we did a bit of laying around,some walking up an down the beach and a fair bit of going out to eat,the only meal the partner made was Sunday morning breakfast when she cooked bacon,eggs and bagels.
I got a comparison picture from last time we came to the resort which was during the first log towards the end ,roughly 2-3months ago...its me on the same beach but in the old pic I was 103kg,and in new one I'm 110kg but leaner which I am happy with.

@marshmonsta awesome trip!

 

[25homes]

Sweet

 

[marshmonsta]

Ended up having last night off gym and went into work to do night shift,so I waited till later on today to hit back/biceps.
Warm up pulldowns-4×10
Bodyweight pull ups-3×8 113kg/250p
Barbell row-3×8
1@100kg
2@110
3×120
Close Grip Seated Cable pulldown-3×8
1@70kg
2@85
3@95
Seated Cable row-3×8
1@70kg
2@80
3@80
Biceps-
Standing Barbell curl-4×8
1@30kg
2@35
3@40
4@45
Seated hammer curls-3×8
1@60kg
2@65
3@60
Cardio 30 mins bike
I Should actually start training normaly again as of tomorrow's leg sesssion,
I need to be training at least 2 on 1 off to be able to recover properly during week and keep the progression going atm

 

[MUSTANG_18]

Ended up having last night off gym and went into work to do night shift,so I waited till later on today to hit back/biceps.
Warm up pulldowns-4×10
Bodyweight pull ups-3×8 113kg/250p
Barbell row-3×8
1@100kg
2@110
3×120
Close Grip Seated Cable pulldown-3×8
1@70kg
2@85
3@95
Seated Cable row-3×8
1@70kg
2@80
3@80
Biceps-
Standing Barbell curl-4×8
1@30kg
2@35
3@40
4@45
Seated hammer curls-3×8
1@60kg
2@65
3@60
Cardio 30 mins bike
I Should actually start training normaly again as of tomorrow's leg sesssion,
I need to be training at least 2 on 1 off to be able to recover properly during week and keep the progression going atm

seeing you back in the gym is great, how you pumping post vacation bro?

 

[marshmonsta]

seeing you back in the gym is great, how you pumping post vacation bro?

Yeah bro its going great,it's just the last 2 weeks of work for year so poeple are doing crazy shit like closing a whole traffic lane that go's on a bridge to do work on it before christmas.

 

[MUSTANG_18]

Yeah bro its going great,it's just the last 2 weeks of work for year so poeple are doing crazy shit like closing a whole traffic lane that go's on a bridge to do work on it before christmas.

2 weeks is going to be strong finisher bro

 

[marshmonsta]

Iv been a bit quite in the gym the past week as iv been feeling sick,but have started to feel good the past few days so I went in today for a leg session.
10mins warm up bike
Warm up leg extentions & hamstring Curls
Pendulum squat-4×8
1@40kg
2@50
3@60
4@80
RDL's-3×8
1@60kg
2@80
3@100
Standing hamstring kick-3×8
1@30kg
2@40
3@45
Single leg extensions machine,-3×8
1@30kg
2@35
3@40
Calves-
Donkey calf raise-6×10
1@60kg
2@70
3@80
4@90
5@100
6@90
Cardio 20 mins on bike
Hopefully the gym isn't to packed tomorrow night so I can film some shoulder day stuff to post up along with meal pics

 

[marshmonsta]

2 weeks is going to be strong finisher bro

Sure is bro,1 week left as of tomorrow

 

[the_alcatraz]

Iv been a bit quite in the gym the past week as iv been feeling sick,but have started to feel good the past few days so I went in today for a leg session.
10mins warm up bike
Warm up leg extentions & hamstring Curls
Pendulum squat-4×8
1@40kg
2@50
3@60
4@80
RDL's-3×8
1@60kg
2@80
3@100
Standing hamstring kick-3×8
1@30kg
2@40
3@45
Single leg extensions machine,-3×8
1@30kg
2@35
3@40
Calves-
Donkey calf raise-6×10
1@60kg
2@70
3@80
4@90
5@100
6@90
Cardio 20 mins on bike
Hopefully the gym isn't to packed tomorrow night so I can film some shoulder day stuff to post up along with meal pics

big day again you trained hard bro

 

[stevesmi]

he feeling sick is never a fun but sometimes it happens just gotta work around it

 

[SteveMobsterG]

Iv been a bit quite in the gym the past week as iv been feeling sick,but have started to feel good the past few days so I went in today for a leg session.
10mins warm up bike
Warm up leg extentions & hamstring Curls
Pendulum squat-4×8
1@40kg
2@50
3@60
4@80
RDL's-3×8
1@60kg
2@80
3@100
Standing hamstring kick-3×8
1@30kg
2@40
3@45
Single leg extensions machine,-3×8
1@30kg
2@35
3@40
Calves-
Donkey calf raise-6×10
1@60kg
2@70
3@80
4@90
5@100
6@90
Cardio 20 mins on bike
Hopefully the gym isn't to packed tomorrow night so I can film some shoulder day stuff to post up along with meal pics

I think you meant you HAVEN'T been in the gym

 

[MasonicBodybuilder]

Glad you are starting to feel better bro.

 

[JasonPriest]

Nothing wrong with being a little quiet.
Sometimes the body just needs a break.

 

[BodyMonster34]

Bro, keep pumping it. I don't care if you don't feel good.

My best workouts, when I feel sick.

 

[Quadsweep]

Pendulum Squat and Romanian. Deadlifts are great sessions for the legs.

 

[Austin316]

Keep up the good work. My man. I like the donkey calf raises.

You don't see that done too many on these logs.

 

[sambee38]

Good job finishing up. The workouts with bicycle work.
Got a lot of respect for what you're doing. Keep it up.

 

[BookerTNY]

I'm sure the gym will be too packed.

This time of year everybody is Christmas shopping. lol

 

[Arabian]

That was a pretty sick leg session. Wow.

I bet you're sore after that one.

 

[Zyglamail]

Good job. Hitting the cardio after the leg training.
It's a great opportunity to stress out and condition the legs.

 

[Shrine]

Beautiful work over the weekend.

While most people are screwing around on the Sunday, you are kicking ass.

 

[caligirl85]

Good job. My man, your calves really took a beating and you got some good hamstring work as well.

 

[zedhed]

Yes, for sure. It seems like the roads are clogged this time of year.

Everybody is acting like a fool. I can't wait till it's over.

 

[ballin2504]

Glad to hear you’re feeling better man

 

[marshmonsta]

Late shoulder blast last night,feeling heaps better again and keen to take this new block of training forward over the next couple months.
Warm up 2xfront raise,2xside raise
4xwarm up presses
Smith machine press-3×8
1@70kg
2@90
3@100
Cable side raise-3×10
1@20kg per side
2@25
2@30
Seated dumbell front raise-3×8
[email protected]
2@15
2@15
Sidemount reverse peck deck-4×12
1@45kg
2@50
3@60
4@65
Abs-
Seated Crunch machine-5×12
1@50kg
2@55
3@60
4@65
5@55
Cardio 20mins bike
It took a while to get the first week back from deload down but shit happenes and its called life,so moving forward from this week's taking it ezy crap,I'll be starting to push it again pretty hard....need more size!

 

[marshmonsta]

big day again you trained hard bro

Thanks bro new training block/excersices I should keep progressing nicely,I just gotta get into gym more lol

 

[marshmonsta]

he feeling sick is never a fun but sometimes it happens just gotta work around it

Yeah it's not good bro ,just gotta keep going but.

 

[marshmonsta]

I think you meant you HAVEN'T been in the gym

Yes brother...definitely not enough sessions to say I had a good go,but it's a new week and I'll move forward to get some good training in especially over my 2 weeks off coming up in a few days

 

[marshmonsta]

Nothing wrong with being a little quiet.
Sometimes the body just needs a break.

Your right bro,

 

[marshmonsta]

Pendulum Squat and Romanian. Deadlifts are great sessions for the legs.

They definitely let ya know you got legs!

 

[marshmonsta]

Keep up the good work. My man. I like the donkey calf raises.

You don't see that done too many on these logs.

Thanks bro,I'm a big fan of Donkey calf raises as well they work really well

 

[marshmonsta]

Good job finishing up. The workouts with bicycle work.
Got a lot of respect for what you're doing. Keep it up.

Thanks brother I appreciate that alot

 

[marshmonsta]

I'm sure the gym will be too packed.

This time of year everybody is Christmas shopping. lol

Yeah its crazy during Xmas season,if I can I'll try train at midday on my 2 weeks holiday

 

[marshmonsta]

That was a pretty sick leg session. Wow.

I bet you're sore after that one.

It had a pretty sick pump that's for sure

 

[marshmonsta]

Good job. Hitting the cardio after the leg training.
It's a great opportunity to stress out and condition the legs.

It's a good warm down for me and prevents leg cramps as well

 

[marshmonsta]

Good job. Hitting the cardio after the leg training.
It's a great opportunity to stress out and condition the legs.

It's a good warm down for me and prevents leg cramps as well

 

[marshmonsta]

Beautiful work over the weekend.

While most people are screwing around on the Sunday, you are kicking ass.

Thanks my man

 

[marshmonsta]

Good job. My man, your calves really took a beating and you got some good hamstring work as well.

Thank you heaps,its definitely volume that drives my leg growth,so I'm going to start push reps up to 20,25 and see how I go

 

[marshmonsta]

Yes, for sure. It seems like the roads are clogged this time of year.

Everybody is acting like a fool. I can't wait till it's over.

yeah same here bro,

 

[the_alcatraz]

Late shoulder blast last night,feeling heaps better again and keen to take this new block of training forward over the next couple months.
Warm up 2xfront raise,2xside raise
4xwarm up presses
Smith machine press-3×8
1@70kg
2@90
3@100
Cable side raise-3×10
1@20kg per side
2@25
2@30
Seated dumbell front raise-3×8
[email protected]
2@15
2@15
Sidemount reverse peck deck-4×12
1@45kg
2@50
3@60
4@65
Abs-
Seated Crunch machine-5×12
1@50kg
2@55
3@60
4@65
5@55
Cardio 20mins bike
It took a while to get the first week back from deload down but shit happenes and its called life,so moving forward from this week's taking it ezy crap,I'll be starting to push it again pretty hard....need more size!

your food looks awesome I like the chicken legs lol my favorite but cutting now with chicken breasts I want the leg so bad hahaha

crunches to close NICE, add them planks to it bro

 

[marshmonsta]

your food looks awesome I like the chicken legs lol my favorite but cutting now with chicken breasts I want the leg so bad hahaha

crunches to close NICE, add them planks to it bro

Yeah bro legs aren't the best for cutting but so nice lol I was meant to add sets of hanging leg raises for abs,
Do you thinks planks are better than leg raise?

 

[MUSTANG_18]

Yeah bro legs aren't the best for cutting but so nice lol I was meant to add sets of hanging leg raises for abs,
Do you thinks planks are better than leg raise?

you gots to do both bro planks and leg raises to tighten up the core @marshmonsta

 

[marshmonsta]

you gots to do both bro planks and leg raises to tighten up the core @marshmonsta

Yeah sweet I'll add them in to my ab training for a awhile and see how they go

 

[MUSTANG_18]

Yeah sweet I'll add them in to my ab training for a awhile and see how they go

your core is tight bro and it will get better

 

[marshmonsta]

your core is tight bro and it will get better

I gotta actually start training abs more frequently I think

 

[MUSTANG_18]

I gotta actually start training abs more frequently I think

I do it every day bro

 

[marshmonsta]

Just finished a back/bicep session tonight that went fairly well I'm not pushing any mega weights yet,just focusing on good form and slow negative reps to get some progression going.
Warm up set-pulldown machine-4×10
Pull ups-3x10-(3sec pause at bottom)
Barbell row-3×10
1@60kg
2@80
3@100
Close Grip cable pulldown-3×10
1@80kg
2@85kg
3@80
Seated hi- row-3×10
1@120kg
2@140kg
3@140kg
Biceps-
Barbell curl-4 x10
1@30kg
2@35
3@35
4@35
Seated hammer curls-4×10
[email protected] arm
2@20kg
[email protected]
4@20
Cardio 20mins on bike

 

[MUSTANG_18]

Just finished a back/bicep session tonight that went fairly well I'm not pushing any mega weights yet,just focusing on good form and slow negative reps to get some progression going.
Warm up set-pulldown machine-4×10
Pull ups-3x10-(3sec pause at bottom)
Barbell row-3×10
1@60kg
2@80
3@100
Close Grip cable pulldown-3×10
1@80kg
2@85kg
3@80
Seated hi- row-3×10
1@120kg
2@140kg
3@140kg
Biceps-
Barbell curl-4 x10
1@30kg
2@35
3@35
4@35
Seated hammer curls-4×10
[email protected] arm
2@20kg
[email protected]
4@20
Cardio 20mins on bike

boom there it is bro thick back and bis
you looking crazy jacked up

 

[marshmonsta]

boom there it is bro thick back and bis
you looking crazy jacked up

Thanks bro,I'm going to run that exact back/bi routine for awhile now,but next week I'll add hyper extensions at the end to hit lower back more

 

[MUSTANG_18]

Thanks bro,I'm going to run that exact back/bi routine for awhile now,but next week I'll add hyper extensions at the end to hit lower back more

hit some pull ups too bro

 

[marshmonsta]

hit some pull ups too bro

Lol I did broski, 3x8 with pause at bottom...it's my first excercise for back day now.

 

[MUSTANG_18]

Lol I did broski, 3x8 with pause at bottom...it's my first excercise for back day now.

missed that damn sorry bro you a beast you doing that on top of the volume

 

[marshmonsta]

Went in very late last night for chest/tricep session,probably around 1am and was surprised to see half a dozen poeple there also.
Warm up dumbell press-4×10
Incline dumbell press-4×10
1@60kg
2@80
3@90
4@90
Incline dumbell flys-4×10
1@55kg
2@60
3@60
4@65
Seated Cable low chest fly-4×10
1@25kg
2@30
3@35
4@30
Tricep db skullcrushers-4×10
1@30kg
2@35
3@40
4@40
Seated tricep pushdown-4×10
1@95kg
2@105
3@115
4@115
Cardio-30mins excise bike
Having tonight off but will probably go do a leg session at some point tommorow.

 

[the_alcatraz]

Went in very late last night for chest/tricep session,probably around 1am and was surprised to see half a dozen poeple there also.
Warm up dumbell press-4×10
Incline dumbell press-4×10
1@60kg
2@80
3@90
4@90
Incline dumbell flys-4×10
1@55kg
2@60
3@60
4@65
Seated Cable low chest fly-4×10
1@25kg
2@30
3@35
4@30
Tricep db skullcrushers-4×10
1@30kg
2@35
3@40
4@40
Seated tricep pushdown-4×10
1@95kg
2@105
3@115
4@115
Cardio-30mins excise bike
Having tonight off but will probably go do a leg session at some point tommorow.

@marshmonsta you going to train again today? xmas style bro
pumping
and saw you bumped up on EVO nice

 

[marshmonsta]

Hey @the_alcatraz my brother merry Christmas,yeah I will go do a leg session later on today and post it when I got a couple spare hours.i was surprised to get bumped up on EVO as I have only started posting there but it's definitely a good thing

 

[stevesmi]

seems to be a lot of people who like training really late

 

[marshmonsta]

seems to be a lot of people who like training really late

It makes it easier for me to film later at night or else during peak hour poeple want to complain lol

 

[SteveMobsterG]

Went in very late last night for chest/tricep session,probably around 1am and was surprised to see half a dozen poeple there also.
Warm up dumbell press-4×10
Incline dumbell press-4×10
1@60kg
2@80
3@90
4@90
Incline dumbell flys-4×10
1@55kg
2@60
3@60
4@65
Seated Cable low chest fly-4×10
1@25kg
2@30
3@35
4@30
Tricep db skullcrushers-4×10
1@30kg
2@35
3@40
4@40
Seated tricep pushdown-4×10
1@95kg
2@105
3@115
4@115
Cardio-30mins excise bike
Having tonight off but will probably go do a leg session at some point tommorow.

Busy yesterday at my local gym too

 

[the_alcatraz]

Hey @the_alcatraz my brother merry Christmas,yeah I will go do a leg session later on today and post it when I got a couple spare hours.i was surprised to get bumped up on EVO as I have only started posting there but it's definitely a good thing

Yup saw that you VIP in the EVO family too bro WOw!

 

[ceo]

Bros. Congrats on your VIP.
They told me that you got it. I'm proud of you.

 

[ROIDDERS]

yes marshmonster is now a VIP both here and evo.

he deserves it for his amazing work.

 

[chesty]

You are a real Beast, even doing a leg session around Christmas.

 

[Ulter]

I'm not a fan of late training at all.

It really messes up my sleep, but everybody has to do what they got to do.

 

[e2]

It's understandable that people have an issue with filming.

A lot of people don't want to be filmed.

 

[2Thick]

Nothing wrong with that style of training where you're not doing Mega weights.

Really feeling that effect of the negative reps is #1.

 

[Vadim Fedorov]

pullups and barbell row are on point.
you never want to do anything else.

 

[wootoom]

cardio on bike is #1.

you won't go wrong with that cardio!

 

[marshmonsta]

Just finished up a leg session this arvo that was fairly productive,and as I'm using lighter weight and focusing on slow form I actually got a mad burn going early into session and a sick hamstring pump by end of it.
Warm up 10 mins on bike
2×leg extensions
2xseated leg curl
Legs-
Front squat machine-3×10
1@60kg
2@80kg
3@120
Standing single leg curl-3×10
1@30kg
2@35
3@40
RDL'S-3 x10÷
1@80kg
2@100
3@120
Donkey calf raise machine-6×10
1@70kg
2@80
3@85
4@95
5@105
6@95
Cardio 20 mins on bike
Tomorrow I'll be hitting shoulders/abs and hopefully posting some pics if I can,
Merry Christmas and happy holidays to all the EF family,be safe

 

[marshmonsta]

Busy yesterday at my local gym too

After the holidays it will die down a bit at the gyms

 

[marshmonsta]

Yup saw that you VIP in the EVO family too bro WOw!

Yeah bro it's a good thing getting VIP on evo,I appreciate all the mods who helped that to happen.

 

[marshmonsta]

Bros. Congrats on your VIP.
They told me that you got it. I'm proud of you.

Thanks brother I'm pretty happy about it lol evo is like my second family after EF

 

[marshmonsta]

yes marshmonster is now a VIP both here and evo.

he deserves it for his amazing work.

Thanks brother i appreciate that a lot

 

[marshmonsta]

You are a real Beast, even doing a leg session around Christmas.

I won't lie to ya,my hamstrings were cooked by end of session

 

[marshmonsta]

I'm not a fan of late training at all.

It really messes up my sleep, but everybody has to do what they got to do.

Same bro,late training is no good on sleep at all,iv been trying to go in just after midday while on holidays atm.

 

[marshmonsta]

It's understandable that people have an issue with filming.

A lot of people don't want to be filmed.

It was all good until 2 months ago,some guys set up like 5 tripods filming around some old ladies and they complained to manager,so the filming rules all changed

 

[marshmonsta]

cardio on bike is #1.

you won't go wrong with that cardio!

Probably my favourite cadio at gym

 

[marshmonsta]

Nothing wrong with that style of training where you're not doing Mega weights.

Really feeling that effect of the negative reps is #1.

Yeah it's a bit different not lifting balls to the wall style atm,but this way seems effective and its saving me from that hard mileage iv been putting on my body for awile

 

[marshmonsta]

pullups and barbell row are on point.
you never want to do anything else.

Old school back excercise

 

[marshmonsta]

@marshmonsta you going to train again today? xmas style bro
pumping
and saw you bumped up on EVO nice

I got in for a boxing day leg session today brother,it was sick.
Yeah it was awesome to get upgraded on evo as well

 

[ballin2504]

Nice updates. Keep em up

 

[the_alcatraz]

I got in for a boxing day leg session today brother,it was sick.
Yeah it was awesome to get upgraded on evo as well

you played it max bro saw you pushing both logs too

 

[25homes]

Went in very late last night for chest/tricep session,probably around 1am and was surprised to see half a dozen poeple there also.
Warm up dumbell press-4×10
Incline dumbell press-4×10
1@60kg
2@80
3@90
4@90
Incline dumbell flys-4×10
1@55kg
2@60
3@60
4@65
Seated Cable low chest fly-4×10
1@25kg
2@30
3@35
4@30
Tricep db skullcrushers-4×10
1@30kg
2@35
3@40
4@40
Seated tricep pushdown-4×10
1@95kg
2@105
3@115
4@115
Cardio-30mins excise bike
Having tonight off but will probably go do a leg session at some point tommorow.

Nice work here

 

[Tiger Salman Khan]

Just finished up a leg session this arvo that was fairly productive,and as I'm using lighter weight and focusing on slow form I actually got a mad burn going early into session and a sick hamstring pump by end of it.
Warm up 10 mins on bike
2×leg extensions
2xseated leg curl
Legs-
Front squat machine-3×10
1@60kg
2@80kg
3@120
Standing single leg curl-3×10
1@30kg
2@35
3@40
RDL'S-3 x10÷
1@80kg
2@100
3@120
Donkey calf raise machine-6×10
1@70kg
2@80
3@85
4@95
5@105
6@95
Cardio 20 mins on bike
Tomorrow I'll be hitting shoulders/abs and hopefully posting some pics if I can,
Merry Christmas and happy holidays to all the EF family,be safe

@marshmonsta amazing work bro.......

 

[marshmonsta]

@marshmonsta amazing work bro.......

Thanks bro

 

[RoySimpson]

Went in very late last night for chest/tricep session,probably around 1am and was surprised to see half a dozen poeple there also.
Warm up dumbell press-4×10
Incline dumbell press-4×10
1@60kg
2@80
3@90
4@90
Incline dumbell flys-4×10
1@55kg
2@60
3@60
4@65
Seated Cable low chest fly-4×10
1@25kg
2@30
3@35
4@30
Tricep db skullcrushers-4×10
1@30kg
2@35
3@40
4@40
Seated tricep pushdown-4×10
1@95kg
2@105
3@115
4@115
Cardio-30mins excise bike
Having tonight off but will probably go do a leg session at some point tommorow.

@marshmonsta this is solid work right here!

 

[marshmonsta]

Had a bit of a body reset and did a 24hr fast from Thursday night until last night which went pretty ezy,got to the 22hr mark and I started really thinking bout food but wasn't starving,then slowly started replenishing with food again till tonight for a shoulder/ab session which I powered through.
Shoulders-
Warm up -2x15 front raise,2x15 side raise
4xwarm up sets shoulder press
Smith machine-4 x10
1@50kg
2@70kg
3@80
4@100
Seated dumbell front raise-3×10
1@10kg-each hand
[email protected]
3@15
Cable side raise-3x10
1@20kg
2@25
3@25
One arm reverse peck deck-4x12
1@50kg
2@55
3@60
4@60
Abs-
hanging leg raise-3×10
Standard plank-×2@2mins each
Ab Crunch machine-4×10
1@45kg
2@50
3@55
4@60
Cardio- 20 mins walk
Will be going in tommorow for a back/bicep session at some point,I haven't really changed much except went up to 300mg tren about a week ago and everything seems fine still side effects wise,but probably wouldn't need to much more lifting these light weights atm.

 

[the_alcatraz]

Had a bit of a body reset and did a 24hr fast from Thursday night until last night which went pretty ezy,got to the 22hr mark and I started really thinking bout food but wasn't starving,then slowly started replenishing with food again till tonight for a shoulder/ab session which I powered through.
Shoulders-
Warm up -2x15 front raise,2x15 side raise
4xwarm up sets shoulder press
Smith machine-4 x10
1@50kg
2@70kg
3@80
4@100
Seated dumbell front raise-3×10
1@10kg-each hand
[email protected]
3@15
Cable side raise-3x10
1@20kg
2@25
3@25
One arm reverse peck deck-4x12
1@50kg
2@55
3@60
4@60
Abs-
hanging leg raise-3×10
Standard plank-×2@2mins each
Ab Crunch machine-4×10
1@45kg
2@50
3@55
4@60
Cardio- 20 mins walk
Will be going in tommorow for a back/bicep session at some point,I haven't really changed much except went up to 300mg tren about a week ago and everything seems fine still side effects wise,but probably wouldn't need to much more lifting these light weights atm.

you have amazing food like big time bro i want them meals lol
your front raises getting strong too you a beast

 

[marshmonsta]

you have amazing food like big time bro i want them meals lol
your front raises getting strong too you a beast

Thanks brother...the better the food the easier to get the calories in.

 

[marshmonsta]

Had a decent back session this afternoon but gave the biceps a rest this week as iv been having dramas with some tendinitis in them after most sessions for awhile now,if I can't sort it out quick I'm sure I got tb500 in fridge if needed.
Warm up sets-4×12 lat pulldown machine
Pullups-3×11
Close Grip cable pulldown-3x12
1@80kg
2@80
3@80
Barbell row-3×12
1@80kg
2@100
3@100
Seated high row-3×12
1@120kg
2@120
3@120
Cardio-20mins bike

 

[MUSTANG_18]

Had a bit of a body reset and did a 24hr fast from Thursday night until last night which went pretty ezy,got to the 22hr mark and I started really thinking bout food but wasn't starving,then slowly started replenishing with food again till tonight for a shoulder/ab session which I powered through.
Shoulders-
Warm up -2x15 front raise,2x15 side raise
4xwarm up sets shoulder press
Smith machine-4 x10
1@50kg
2@70kg
3@80
4@100
Seated dumbell front raise-3×10
1@10kg-each hand
[email protected]
3@15
Cable side raise-3x10
1@20kg
2@25
3@25
One arm reverse peck deck-4x12
1@50kg
2@55
3@60
4@60
Abs-
hanging leg raise-3×10
Standard plank-×2@2mins each
Ab Crunch machine-4×10
1@45kg
2@50
3@55
4@60
Cardio- 20 mins walk
Will be going in tommorow for a back/bicep session at some point,I haven't really changed much except went up to 300mg tren about a week ago and everything seems fine still side effects wise,but probably wouldn't need to much more lifting these light weights atm.

Had a decent back session this afternoon but gave the biceps a rest this week as iv been having dramas with some tendinitis in them after most sessions for awhile now,if I can't sort it out quick I'm sure I got tb500 in fridge if needed.
Warm up sets-4×12 lat pulldown machine
Pullups-3×11
Close Grip cable pulldown-3x12
1@80kg
2@80
3@80
Barbell row-3×12
1@80kg
2@100
3@100
Seated high row-3×12
1@120kg
2@120
3@120
Cardio-20mins bike

not just a decent back day, amazing back day bro @marshmonsta close grips tight

for tb500 you stacking with bpc157?

 

[marshmonsta]

Thanks legend!..and most definitely if I go to train biceps next week and they play up I'll start tb500 and bcp157 together

 

[MUSTANG_18]

Thanks legend!..and most definitely if I go to train biceps next week and they play up I'll start tb500 and bcp157 together

your arm size is good bro last pics i saw
hows the pump now?

 

[marshmonsta]

Pumps are still going good bro I'll put some pics up tonight after training chest/tris
I don't think it will hurt not training biceps for a week or two,before I start adding peptides

 

[MUSTANG_18]

Pumps are still going good bro I'll put some pics up tonight after training chest/tris
I don't think it will hurt not training biceps for a week or two,before I start adding peptides

sure waiting for the biiiggg pump bro