Approved Log Marshmonstas summer mass bulk cycle Log

[marshmonsta]

squat is BIG 10 reps on the volume bro @marshmonsta

Thanks bro I'm getting there,but need more reps at that weight

 

[the_alcatraz]

Thanks bro I'm getting there,but need more reps at that weight

more volume is KING bro

 

[marshmonsta]

Just finished up another leg session with more of a hamstring focus tonight and added more reps at a super controlled pace,really enjoyed the burn I started getting after the 15th rep let me know the hammys were working.
Warm up-10mins bike
Leg curls-2×15@40kg
Leg extensions-2x15@30kg
Squat press-4×20
1@160kg
2@240kg
3@300
4@340
5@360-only achieved 15 reps
Standing hammy kick back-3×20
1@40kg
2@45
3@50
RDLs-2×20
1@100kg
2@120kg
3@100
Seated leg curls-3×20
1@57kg
2@67
3@77
Calves-Leg press calf raise-3×15
1@70kg
2@75
3@65
Triceps-superset cable pushdowns with tricep extension machines-4×20@40kg on both excercises.
Cardio-20 min bike
Tomorrow I hit a back session without the biceps after 3 weeks not training them to assess where the bicep is actually at,but it's looking pretty good and as soon as my gear touches down from my new team at @Liquid Gold Labs I'll be super amped/healed and ready to go again In a big way

 

[the_alcatraz]

Just finished up another leg session with more of a hamstring focus tonight and added more reps at a super controlled pace,really enjoyed the burn I started getting after the 15th rep let me know the hammys were working.
Warm up-10mins bike
Leg curls-2×15@40kg
Leg extensions-2x15@30kg
Squat press-4×20
1@160kg
2@240kg
3@300
4@340
5@360-only achieved 15 reps
Standing hammy kick back-3×20
1@40kg
2@45
3@50
RDLs-2×20
1@100kg
2@120kg
3@100
Seated leg curls-3×20
1@57kg
2@67
3@77
Calves-Leg press calf raise-3×15
1@70kg
2@75
3@65
Triceps-superset cable pushdowns with tricep extension machines-4×20@40kg on both excercises.
Cardio-20 min bike
Tomorrow I hit a back session without the biceps after 3 weeks not training them to assess where the bicep is actually at,but it's looking pretty good and as soon as my gear touches down from my new team at @Liquid Gold Labs I'll be super amped/healed and ready to go again In a big way

big big win on the pump bro
you super growing @marshmonsta

 

[marshmonsta]

After resting the back for a couple weeks went in tonight and had a decent session but nothing to crazy.
Warm up-cable pulldown-4x15
Wide grip cable pulldown-4x12
1@60kg
2@70kg
3@80
4@80×10reps
Seated high row-3×12
1@120kg
2@140
3@160
Seated Cable row-3×12
1@60kg
2@80
3@100
Cable pullovers-3×12@60kg
Seated low rows-3×12
1@80kg
2@100
3@100
Cardio-40min walk

 

[the_alcatraz]

After resting the back for a couple weeks went in tonight and had a decent session but nothing to crazy.
Warm up-cable pulldown-4x15
Wide grip cable pulldown-4x12
1@60kg
2@70kg
3@80
4@80×10reps
Seated high row-3×12
1@120kg
2@140
3@160
Seated Cable row-3×12
1@60kg
2@80
3@100
Cable pullovers-3×12@60kg
Seated low rows-3×12
1@80kg
2@100
3@100
Cardio-40min walk

@marshmonsta very decent session dude and closed with 40 cardio!

 

[marshmonsta]

Thanks bro I put some strain on the bicep to see how it pulled up lol it still needs time but I'll be working everyother fibre in my body until I can directly curl with right arm....to give you an idea I can curl a 25kg of my left and half that on the right side,so not great but I have the will to overcome this without a doubt.
I went for a 40min walk with dogs after session last night,nice quite walk in the dark down along the river...myself,dogs and pure peace

 

[stevesmi]

dog walking is a great little hobby it's amazing how relaxing it can be

 

[ceo]

Bros. Nice with the hamstring Focus. I like it.

Leg curls and leg extensions to start is no joke.

 

[marshmonsta]

dog walking is a great little hobby it's amazing how relaxing it can be

It's a good change from gym cardio my bro,also good to get that nice fresh air down the lungs