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Approved Log Marshmonstas summer mass bulk cycle Log

the_alcatraz said:
you're going to be a true MOnsTA with this stack bro
gangasta to the top
how the food?
Click to expand...
It's not the final dosage my brother its the start of the push and once the deca kicks in next week or so I'll crank that up as well I can feel some really good strength atm...food is all beef, potatoes and rice,i have heaps of meal pictures to post after rack pull session later today....it's going to be a mad Sunday post💪
 
Really excellent Sunday for me today woke up and hit 30mins of fasted cardio on the bike at gym,went home ate big and got ready for a rack pull session and to my surprise I was pretty strong for not doing any rack pulls for at least 6 months
Warm up-
Cable pulldowns-3×15@30kg
Pullover machine-3×12@40kg
Rack pulls-
1@100kg-8reps
2@140kg-6reps
3@180kg-6 reps
4@220kg-5reps
5@260kg-3 reps
single arm rear delt fly machine-4×12
1@35kg
2@40
3@45
4@50
Abs-
Hanging leg lifts-3×15
Planks-2×2mins
Crunch machine-3×15@65kg on abs
3x15@55kg on left obliques
3x15@55kg on right obliques
Dog walk-30mins
 

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marshmonsta said:
Really excellent Sunday for me today woke up and hit 30mins of fasted cardio on the bike at gym,went home ate big and got ready for a rack pull session and to my surprise I was pretty strong for not doing any rack pulls for at least 6 months
Warm up-
Cable pulldowns-3×15@30kg
Pullover machine-3×12@40kg
Rack pulls-
1@100kg-8reps
2@140kg-6reps
3@180kg-6 reps
4@220kg-5reps
5@260kg-3 reps
single arm rear delt fly machine-4×12
1@35kg
2@40
3@45
4@50
Abs-
Hanging leg lifts-3×15
Planks-2×2mins
Crunch machine-3×15@65kg on abs
3x15@55kg on left obliques
3x15@55kg on right obliques
Dog walk-30mins
Click to expand...
best meal share in the EF fam
you really growing too 260kgs on the rack pull! DAMN @RoidRage69 @mobster checks this
@marshmonsta you are a MONSTA for real
 
the_alcatraz said:
best meal share in the EF fam
you really growing too 260kgs on the rack pull! DAMN @RoidRage69 @mobster checks this
@marshmonsta you are a MONSTA for real
Click to expand...
I thought you'd like that meal share @the_alcatraz ,it's a good little bulking menu i might stick with it for awile,but I just made a new secret weapon to my stack its called the monsta protein bomb!...4 scoops anabolix mass gainer,4 eggs,1cup protein oats,1 cup milk for a morning power hit of 81g protein,160g cabs,34g fats and then followed by a whole feed not long after,this will be the way forward to get the 300kg rack pull💪
 
marshmonsta said:
I thought you'd like that meal share @the_alcatraz ,it's a good little bulking menu i might stick with it for awile,but I just made a new secret weapon to my stack its called the monsta protein bomb!...4 scoops anabolix mass gainer,4 eggs,1cup protein oats,1 cup milk for a morning power hit of 81g protein,160g cabs,34g fats and then followed by a whole feed not long after,this will be the way forward to get the 300kg rack pull💪
Click to expand...
the best meal for a bulk meat and more meat and your steak looks hella good
 
I like how you keep your diet consistent. I like those wings next to the rice.
 
Nice. Mix of food. I like the green vegetables.

Keeping your nutrition strong as important.
 
Walking the dog is very underrated cardio.

And the dog is happy as well.
 
Looking really good on the rack pulls.
And then the single arm rear delts look solid!
 
left and right obliques is what you want to go with.
nice core finish
 
Went in for a shoulder/calf blast this evening that resulted in a hectic pump!
Warm up-front raise-2×12@10kg
Side raise-2×12@10kg
Shoulder press-2×12@20kg
Shoulder press machine-4x10
1@80kg
2@100kg
3@110
4@100kg×6-80kgx4
flyt deck side raise-4×10
1@34kg
2@40kg
3@45
4@50
Single arm Cable Front raise-3×10
1@15kg
2@20
3@20
Single arm rear delt fly machine-4×15
1@45kg
2@50
3@55
4@55
Calves-standing calf raise machine-4×15
1@40kg
2@60
3@80
4@100
Cardio-30 mins walk
 
Shrine said:
Looking really good on the rack pulls.
And then the single arm rear delts look solid!
Click to expand...
Thanks @Shrine I'll be working on the rack pulls on a weekly basis for a awile until i reach 300kg
 
marshmonsta said:
Really excellent Sunday for me today woke up and hit 30mins of fasted cardio on the bike at gym,went home ate big and got ready for a rack pull session and to my surprise I was pretty strong for not doing any rack pulls for at least 6 months
Warm up-
Cable pulldowns-3×15@30kg
Pullover machine-3×12@40kg
Rack pulls-
1@100kg-8reps
2@140kg-6reps
3@180kg-6 reps
4@220kg-5reps
5@260kg-3 reps
single arm rear delt fly machine-4×12
1@35kg
2@40
3@45
4@50
Abs-
Hanging leg lifts-3×15
Planks-2×2mins
Crunch machine-3×15@65kg on abs
3x15@55kg on left obliques
3x15@55kg on right obliques
Dog walk-30mins
Click to expand...
@marshmonsta nice work with the fasted cardio! The food pics are nice. The steak looks delicious.
 
Had a day off work today due to flash flooding on the roads which was a real shame so I carbed right up and hit a decent leg session with a few PR's but felt like I can push more which was a good feeling.
Warm up-10 mins bike
Leg extensions-2x12@35kg
Leg curl-2×12@30kg
Squat press-4×12
1@180kg
2@280kg
3@360
4@400
Barbell RDL-3×10
1@110kg
2@125kg
3@140kg
Abduction machine-4×12
1@55kg
2@75
3@80
4@85
Standing leg curl-3×10
1@45kg
2@50
3@55
Leg extentions-3×12
1@125kg
2@135
3@145
Warm down 10mins bike...tomorrow is a mass back session that will be 5% stronger on every lift from last week....let's go!💪
 
marshmonsta said:
Had a day off work today due to flash flooding on the roads which was a real shame so I carbed right up and hit a decent leg session with a few PR's but felt like I can push more which was a good feeling.
Warm up-10 mins bike
Leg extensions-2x12@35kg
Leg curl-2×12@30kg
Squat press-4×12
1@180kg
2@280kg
3@360
4@400
Barbell RDL-3×10
1@110kg
2@125kg
3@140kg
Abduction machine-4×12
1@55kg
2@75
3@80
4@85
Standing leg curl-3×10
1@45kg
2@50
3@55
Leg extentions-3×12
1@125kg
2@135
3@145
Warm down 10mins bike...tomorrow is a mass back session that will be 5% stronger on every lift from last week....let's go!💪
Click to expand...
@marshmonsta Numbers look great bro........
 
marshmonsta said:
Really excellent Sunday for me today woke up and hit 30mins of fasted cardio on the bike at gym,went home ate big and got ready for a rack pull session and to my surprise I was pretty strong for not doing any rack pulls for at least 6 months
Warm up-
Cable pulldowns-3×15@30kg
Pullover machine-3×12@40kg
Rack pulls-
1@100kg-8reps
2@140kg-6reps
3@180kg-6 reps
4@220kg-5reps
5@260kg-3 reps
single arm rear delt fly machine-4×12
1@35kg
2@40
3@45
4@50
Abs-
Hanging leg lifts-3×15
Planks-2×2mins
Crunch machine-3×15@65kg on abs
3x15@55kg on left obliques
3x15@55kg on right obliques
Dog walk-30mins
Click to expand...
@marshmonsta that Tomahawk looks incredible!
 
marshmonsta said:
Had a day off work today due to flash flooding on the roads which was a real shame so I carbed right up and hit a decent leg session with a few PR's but felt like I can push more which was a good feeling.
Warm up-10 mins bike
Leg extensions-2x12@35kg
Leg curl-2×12@30kg
Squat press-4×12
1@180kg
2@280kg
3@360
4@400
Barbell RDL-3×10
1@110kg
2@125kg
3@140kg
Abduction machine-4×12
1@55kg
2@75
3@80
4@85
Standing leg curl-3×10
1@45kg
2@50
3@55
Leg extentions-3×12
1@125kg
2@135
3@145
Warm down 10mins bike...tomorrow is a mass back session that will be 5% stronger on every lift from last week....let's go!💪
Click to expand...
you pulled off 400kgs on a squat!!!?!!!
 
the_alcatraz said:
amazing true champion!
Click to expand...
Thanks brother but I can go 430kg for 12 + reps next session,I have the power to achieve this and much more...PR's are like the days to me now they mean nothing and will continue to pass by😉💪
 
the_alcatraz said:
10000000% beast mode !
Click to expand...
As iv been pushing the dose up the food has also gone up over past weeks this decquipoise test combo is working wonders my brother💪
 
RoidRage69 said:
Make sure you use knee sleeves on the heavy presses.
Click to expand...
Will do my brother...I wrap them up pretty tight these days as my left knee has a weird click to it from an old rugby injury.
 
Friday back night with some cardio.
Warm up-cable pulldown-4x12@25kg,35
Wide grip cable pulldowns-3×12
1@90kg
2@100kg
3@120kg for 6reps,100kg for 4 reps
Seated row machine-3×12
1@160kg
2@180
3@200
Barbell row-3×12
1@100kg
2@110kg
3@110kg
Seated pullover machine-3×12
1@80kg
2@85
3@85
Hammer strength Seated front row/w underhand grip-2×10
1@80kg-per side
2@70kg
Cardio-30mins walk
 

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marshmonsta said:
Friday back night with some cardio.
Warm up-cable pulldown-4x12@25kg,35
Wide grip cable pulldowns-3×12
1@90kg
2@100kg
3@120kg for 6reps,100kg for 4 reps
Seated row machine-3×12
1@160kg
2@180
3@200
Barbell row-3×12
1@100kg
2@110kg
3@110kg
Seated pullover machine-3×12
1@80kg
2@85
3@85
Hammer strength Seated front row/w underhand grip-2×10
1@80kg-per side
2@70kg
Cardio-30mins walk
Click to expand...
right side thats pork or chicken steak? i want more food info LOL it looks soooooo goood
and legs dude you slAMMING it @marshmonsta
 
Sorry @MUSTANG_18 my bro i always forget the food descriptions, the right side is lamb chops and mac,below that is rump steak stir fry and other side all steak as well my bro💪
It's all beef,pasta,rice,oats,mega egg protein shakes atm i need my legs to be twice the size😅
 
Last nights chest/tricep workout
Warm up-
Peck deck-2×15@40kg
Smith press-2×12@40kg,60kg
Incline Smith press-3×10
1@100kg
2@120kg for 8reps then 3reps@100
3@110
Seated chest fly machine-3×12
1@60kg
2@65
3@65
seated wide chest press-3×10
1@120kg
2@130
3@120
Seated low cable chest fly-3×12
1@20kg per side
2@30
3@30
chest flys on flyt deck-3×12
1@40kg
2@50
3@55
Triceps-
Vbar cable pushdowns-4×12
1@65kg
2@70
3@75
4@75
Twin db Incline skullcrushers-4×12
1@30kg
2@35
3@40
4@40-failed on 8 reps
Cardio-30mins walk
 
Sunday ab and cardio session.
Warm up-10 mins bike
Abs-hanging leg lifts-4x20reps
Decline bench sit ups with 20kg plate held above head-4×15reps
Planks-3×2mins
Seated ab Crunch tri sets-3setsx30reps@60kg
Cardio-20 mins bike ride
 
marshmonsta said:
Last nights chest/tricep workout
Warm up-
Peck deck-2×15@40kg
Smith press-2×12@40kg,60kg
Incline Smith press-3×10
1@100kg
2@120kg for 8reps then 3reps@100
3@110
Seated chest fly machine-3×12
1@60kg
2@65
3@65
seated wide chest press-3×10
1@120kg
2@130
3@120
Seated low cable chest fly-3×12
1@20kg per side
2@30
3@30
chest flys on flyt deck-3×12
1@40kg
2@50
3@55
Triceps-
Vbar cable pushdowns-4×12
1@65kg
2@70
3@75
4@75
Twin db Incline skullcrushers-4×12
1@30kg
2@35
3@40
4@40-failed on 8 reps
Cardio-30mins walk
Click to expand...

marshmonsta said:
Sunday ab and cardio session.
Warm up-10 mins bike
Abs-hanging leg lifts-4x20reps
Decline bench sit ups with 20kg plate held above head-4×15reps
Planks-3×2mins
Seated ab Crunch tri sets-3setsx30reps@60kg
Cardio-20 mins bike ride
Click to expand...
@marshmonsta sunday you still put in the time bro thats what makes champs
 
Absolutely powered through a leg session tonight and strength is still on the rise,which is making every workout something to really look forward to.
Warm up-7 mins bike
Leg extensions-2x12@30kg
Seated leg curl-2×12@40kg
Leg press-4x12
1@160kg
2@320kg
3@380kg
4@420kg
Standing hammy curl-3×12
1@50kg
2@55kg
3@50
Abduction machine-4x12
1@50kg
2@75kg
3@85kg
4@95kg
Barbell rdls-3×12
1@115kg
2@130kg
3@140kg
Leg extentions-3×12
1@130kg
2@140kg
3@150kg-only 10 reps
Calves-
Donkey calf raise machine-6x15
1@80kg
2@85
3@90
4@95
5@105
6@100
Cadio-20 mins bike
 
marshmonsta said:
Absolutely powered through a leg session tonight and strength is still on the rise,which is making every workout something to really look forward to.
Warm up-7 mins bike
Leg extensions-2x12@30kg
Seated leg curl-2×12@40kg
Leg press-4x12
1@160kg
2@320kg
3@380kg
4@420kg
Standing hammy curl-3×12
1@50kg
2@55kg
3@50
Abduction machine-4x12
1@50kg
2@75kg
3@85kg
4@95kg
Barbell rdls-3×12
1@115kg
2@130kg
3@140kg
Leg extentions-3×12
1@130kg
2@140kg
3@150kg-only 10 reps
Calves-
Donkey calf raise machine-6x15
1@80kg
2@85
3@90
4@95
5@105
6@100
Cadio-20 mins bike
Click to expand...
you a real machine damn volume is CRAZEEE
 
All out shoulder warfare tonight,went in as heavy as I could while using nice slow form.
Warm up-d/b front raise-2×12@10kg
D/b Side raise-2×12@10kg
Seated press-2×10@40kg
Hammer strength Seated press-3×12
1@90kg
2@100
3@110
Single arm Seated delt fly machine-4×20
1@50kg
2@60
3@65
4@65
Cable rear delt rope pulls@25kg-super set with flyt deck side raise@50kg-3 sets×12×12
Dumbell side raise-3×12
1@20kg
2@25
3@30
Cardio-30mins bike
 
marshmonsta said:
All out shoulder warfare tonight,went in as heavy as I could while using nice slow form.
Warm up-d/b front raise-2×12@10kg
D/b Side raise-2×12@10kg
Seated press-2×10@40kg
Hammer strength Seated press-3×12
1@90kg
2@100
3@110
Single arm Seated delt fly machine-4×20
1@50kg
2@60
3@65
4@65
Cable rear delt rope pulls@25kg-super set with flyt deck side raise@50kg-3 sets×12×12
Dumbell side raise-3×12
1@20kg
2@25
3@30
Cardio-30mins bike
Click to expand...
single arm you have big lifts
 
MUSTANG_18 said:
single arm you have big lifts
Click to expand...
Many years as a tree lopper straight out of high school,I learnt how to hold on to massive branches with one arm while being up 50+ feet in cherry picker lol
 
MUSTANG_18 said:
this is why you will be #1 thick from AU dudes
Click to expand...
Work ethic my brother it wins the race eveytime,when I have a day that's flat out and feel proper fucked I smile because I know that night will be one of the greatest sessions.💪
 
marshmonsta said:
Work ethic my brother it wins the race eveytime,when I have a day that's flat out and feel proper fucked I smile because I know that night will be one of the greatest sessions.💪
Click to expand...
Work ethic is the way to build true mass dude
i was talking to one EF bro the other day hes been doing this 30 years damn
 
Sorry bro I just finished my back session and dead set rowed 110kg for 8 reps on each arm it was spectacular I will post it soon after a shake,Tell me the name of such a person,30yrs on the grind is quite an achievement and I take my hat off to that type of dedication💪
 
Back/bicep & abs session tonight.
Warm up-
wide grip pulldowns-2×10@35kg
Close Grip pulldowns-2x10@35
Wide grip cable pulldown-4x12
1@50kg
2@90kg
3@115
4@105
single arm Seated row-2×10/1×8
1@90kg-per arm
2@100kg-" "
3@110kg " "-only 8 reps
Straight bar cable pullovers-3×12
1@50kg
2@60
3@65
Seated Cable row-3×12
1@70kg
2@80
3@90
Biceps-Seated Incline d/b curls-4×10
[email protected] arm
2@15
[email protected]
4@20-only 8 reps of 20kg on right bicep
Cross body d/b hammers-4×10
[email protected] arm
2@20kg
3@20
[email protected]
Abs-
Hanging leg lifts-4×15
Ab Crunch machine-3 ultra sets x30 reps@55kg
Cardio-20 mins walk
 
marshmonsta said:
Sorry bro I just finished my back session and dead set rowed 110kg for 8 reps on each arm it was spectacular I will post it soon after a shake,Tell me the name of such a person,30yrs on the grind is quite an achievement and I take my hat off to that type of dedication💪
Click to expand...
What’s the pulley configuration?
I’d love to see a video of the rows!
 
hypogaeum said:
What’s the pulley configuration?
I’d love to see a video of the rows!
Click to expand...
Plate Loaded row my brother,and yes a video would be ezy to provide next session for you i have a YouTube shorts account i have linked in log before,but they are old lifts from months ago,I will start uploading new footage and let you know.
 

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marshmonsta said:
Plate Loaded row my brother,and yes a video would be ezy to provide next session for you i have a YouTube shorts account i have linked in log before,but they are old lifts from months ago,I will start uploading new footage and let you know.
Click to expand...
Interesting. I think you're a similar height and weight to me, so I'd be interested to see it if you reshare!
 
hypogaeum said:
Interesting. I think you're a similar height and weight to me, so I'd be interested to see it if you reshare!
Click to expand...
I'm 6ft 3 and weighing in at 103kg atm my lightest weight in a long time,but at my strongest and most ripped....haha don't worry bro you'll see it without a doubt😉
youtube.com

marshmonsta84

Video logs for elite fitness forum
youtube.com youtube.com
That's the link to my old shorts I posted,you will see me cranking 100kg per arm rows from around 8 months ago,
 
marshmonsta said:
Sorry bro I just finished my back session and dead set rowed 110kg for 8 reps on each arm it was spectacular I will post it soon after a shake,Tell me the name of such a person,30yrs on the grind is quite an achievement and I take my hat off to that type of dedication💪
Click to expand...

marshmonsta said:
Back/bicep & abs session tonight.
Warm up-
wide grip pulldowns-2×10@35kg
Close Grip pulldowns-2x10@35
Wide grip cable pulldown-4x12
1@50kg
2@90kg
3@115
4@105
single arm Seated row-2×10/1×8
1@90kg-per arm
2@100kg-" "
3@110kg " "-only 8 reps
Straight bar cable pullovers-3×12
1@50kg
2@60
3@65
Seated Cable row-3×12
1@70kg
2@80
3@90
Biceps-Seated Incline d/b curls-4×10
[email protected] arm
2@15
[email protected]
4@20-only 8 reps of 20kg on right bicep
Cross body d/b hammers-4×10
[email protected] arm
2@20kg
3@20
[email protected]
Abs-
Hanging leg lifts-4×15
Ab Crunch machine-3 ultra sets x30 reps@55kg
Cardio-20 mins walk
Click to expand...

marshmonsta said:
Plate Loaded row my brother,and yes a video would be ezy to provide next session for you i have a YouTube shorts account i have linked in log before,but they are old lifts from months ago,I will start uploading new footage and let you know.
Click to expand...
@marshmonsta loaded and locked dude big training right now on the rows get them core shots in there
 
marshmonsta said:
Back/bicep & abs session tonight.
Warm up-
wide grip pulldowns-2×10@35kg
Close Grip pulldowns-2x10@35
Wide grip cable pulldown-4x12
1@50kg
2@90kg
3@115
4@105
single arm Seated row-2×10/1×8
1@90kg-per arm
2@100kg-" "
3@110kg " "-only 8 reps
Straight bar cable pullovers-3×12
1@50kg
2@60
3@65
Seated Cable row-3×12
1@70kg
2@80
3@90
Biceps-Seated Incline d/b curls-4×10
[email protected] arm
2@15
[email protected]
4@20-only 8 reps of 20kg on right bicep
Cross body d/b hammers-4×10
[email protected] arm
2@20kg
3@20
[email protected]
Abs-
Hanging leg lifts-4×15
Ab Crunch machine-3 ultra sets x30 reps@55kg
Cardio-20 mins walk
Click to expand...
@marshmonsta at you had a hell of a pump after this. Nice workout
 
marshmonsta said:
Back/bicep & abs session tonight.
Warm up-
wide grip pulldowns-2×10@35kg
Close Grip pulldowns-2x10@35
Wide grip cable pulldown-4x12
1@50kg
2@90kg
3@115
4@105
single arm Seated row-2×10/1×8
1@90kg-per arm
2@100kg-" "
3@110kg " "-only 8 reps
Straight bar cable pullovers-3×12
1@50kg
2@60
3@65
Seated Cable row-3×12
1@70kg
2@80
3@90
Biceps-Seated Incline d/b curls-4×10
[email protected] arm
2@15
[email protected]
4@20-only 8 reps of 20kg on right bicep
Cross body d/b hammers-4×10
[email protected] arm
2@20kg
3@20
[email protected]
Abs-
Hanging leg lifts-4×15
Ab Crunch machine-3 ultra sets x30 reps@55kg
Cardio-20 mins walk
Click to expand...
@marshmonsta you killed this workout brother, very impressive 💪
 
Couple days off followed by a Sunday cardio and ab session,also some meal prep.
Fasted cardio-proper cranked out 13.4km in 30mins,heart rate up around 120-140
Fasted glucose level-4.6 on 12iu long basal insulin a day for the past 2 weeks.
Abs-
Hanging leg lifts-4×16
Planks-4×2mins
Decline bench sit ups with 20kg plate above head-4×15
Really needed to catch up on some lost sleep over week,but tonight will be full on back/biceps.
Meal prep-
×Beef & pork mince chow mein
×beef stroanoff w/mash potato
×beef savoury mine & rice
×rib fillett & pasta
Only chicken i ate was a zinger stacker from kfc as a cheat meal,it was fucking good to.
 

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marshmonsta said:
Couple days off followed by a Sunday cardio and ab session,also some meal prep.
Fasted cardio-proper cranked out 13.4km in 30mins,heart rate up around 120-140
Fasted glucose level-4.6 on 12iu long basal insulin a day for the past 2 weeks.
Abs-
Hanging leg lifts-4×16
Planks-4×2mins
Decline bench sit ups with 20kg plate above head-4×15
Really needed to catch up on some lost sleep over week,but tonight will be full on back/biceps.
Meal prep-
×Beef & pork mince chow mein
×beef stroanoff w/mash potato
×beef savoury mine & rice
×rib fillett & pasta
Only chicken i ate was a zinger stacker from kfc as a cheat meal,it was fucking good to.
Click to expand...
beef pork chow mein OMG!!!! bro that is sooo good looks great @marshmonsta
KFC cheat lol hardcore
 
the_alcatraz said:
beef pork chow mein OMG!!!! bro that is sooo good looks great @marshmonsta
KFC cheat lol hardcore
Click to expand...
It was so good bro I'm at work eating chow mein now,im trying to really power up for tonights back session as i only got 4hrs sleep last night due to the misses being sick and coughing all night in my ear lol KFC is so greasy I can only eat the zinger stacker burger to be honest even then only once every 2-3 months.
 
marshmonsta said:
Back/bicep & abs session tonight.
Warm up-
wide grip pulldowns-2×10@35kg
Close Grip pulldowns-2x10@35
Wide grip cable pulldown-4x12
1@50kg
2@90kg
3@115
4@105
single arm Seated row-2×10/1×8
1@90kg-per arm
2@100kg-" "
3@110kg " "-only 8 reps
Straight bar cable pullovers-3×12
1@50kg
2@60
3@65
Seated Cable row-3×12
1@70kg
2@80
3@90
Biceps-Seated Incline d/b curls-4×10
[email protected] arm
2@15
[email protected]
4@20-only 8 reps of 20kg on right bicep
Cross body d/b hammers-4×10
[email protected] arm
2@20kg
3@20
[email protected]
Abs-
Hanging leg lifts-4×15
Ab Crunch machine-3 ultra sets x30 reps@55kg
Cardio-20 mins walk
Click to expand...
Solid back and biceps workout! You hit a lot of variations and progressively increased the weight. Smart move dropping the weight when needed, especially on those incline dumbbell curls. Nice work finishing with abs and cardio. Keep crushing it!
 
marshmonsta said:
It was so good bro I'm at work eating chow mein now,im trying to really power up for tonights back session as i only got 4hrs sleep last night due to the misses being sick and coughing all night in my ear lol KFC is so greasy I can only eat the zinger stacker burger to be honest even then only once every 2-3 months.
Click to expand...
you know on the kfc i like to get mcD instead, i also thought it greasy AF for me
 
marshmonsta said:
Back/bicep & abs session tonight.
Warm up-
wide grip pulldowns-2×10@35kg
Close Grip pulldowns-2x10@35
Wide grip cable pulldown-4x12
1@50kg
2@90kg
3@115
4@105
single arm Seated row-2×10/1×8
1@90kg-per arm
2@100kg-" "
3@110kg " "-only 8 reps
Straight bar cable pullovers-3×12
1@50kg
2@60
3@65
Seated Cable row-3×12
1@70kg
2@80
3@90
Biceps-Seated Incline d/b curls-4×10
[email protected] arm
2@15
[email protected]
4@20-only 8 reps of 20kg on right bicep
Cross body d/b hammers-4×10
[email protected] arm
2@20kg
3@20
[email protected]
Abs-
Hanging leg lifts-4×15
Ab Crunch machine-3 ultra sets x30 reps@55kg
Cardio-20 mins walk
Click to expand...
Great workout
 
Went in for a back/bicep session last night,proper tired asf on 4 hrs sleep but I love this shit and gave it the best I possibly could anyways.
Warm up-cable pull downs-3×12@35kg,40
Wide cable pulldowns-3×12
1@95kg
2@105
3@115
Plate Loaded Seated row-2×10 & 1x7
1@100kg-per arm
2@110kg-only 7 reps
3@90kg
Seated Cable row/close grip-3×12
1@80kg
2@90
3@100
Seated pullover-3×12
1@70kg
2@75
3@80
Biceps- Preacher Curl machine-4×10
1@60kg
2@70kg
3@60
4@60
Cross body Hammer curls-3×10
1@20kg-per arm
[email protected]
3@25kg
Cardio- HIT fuck session!
Session was overall a little sloppy and I probs should have dropped weight a bit but that ain't me and I needed to burn my daily rage off.
@hypogaeum my bro i uploaded the rows for you to see,could only get 7 reps per side this week and nearly came off machine lol but I uploaded it to YouTube shorts,I'll post the good and the not so good sets i don't give much concern to what anyone thinks on form especially these days when they have debunked the whole full range of motion is better than patials.
 
marshmonsta said:
Went in for a back/bicep session last night,proper tired asf on 4 hrs sleep but I love this shit and gave it the best I possibly could anyways.
Warm up-cable pull downs-3×12@35kg,40
Wide cable pulldowns-3×12
1@95kg
2@105
3@115
Plate Loaded Seated row-2×10 & 1x7
1@100kg-per arm
2@110kg-only 7 reps
3@90kg
Seated Cable row/close grip-3×12
1@80kg
2@90
3@100
Seated pullover-3×12
1@70kg
2@75
3@80
Biceps- Preacher Curl machine-4×10
1@60kg
2@70kg
3@60
4@60
Cross body Hammer curls-3×10
1@20kg-per arm
[email protected]
3@25kg
Cardio- HIT fuck session!
Session was overall a little sloppy and I probs should have dropped weight a bit but that ain't me and I needed to burn my daily rage off.
@hypogaeum my bro i uploaded the rows for you to see,could only get 7 reps per side this week and nearly came off machine lol but I uploaded it to YouTube shorts,I'll post the good and the not so good sets i don't give much concern to what anyone thinks on form especially these days when they have debunked the whole full range of motion is better than patials.
Click to expand...
Good effort on the numbers. What tempo are you doing the rows at? Just what we can see on the shorts?

I’d like to see a bit slower on the contraction (3 second), 1 second pause at the top, 2-3 second back to the start, 1 second pause at the bottom, then go again. Might need to drop the weight slightly to keep the form, but I’ve found that tempo get good results as far as a nice pump at the time and actually getting more muscle soreness than just bumping weights up each week.
 
hypogaeum said:
Good effort on the numbers. What tempo are you doing the rows at? Just what we can see on the shorts?

I’d like to see a bit slower on the contraction (3 second), 1 second pause at the top, 2-3 second back to the start, 1 second pause at the bottom, then go again. Might need to drop the weight slightly to keep the form, but I’ve found that tempo get good results as far as a nice pump at the time and actually getting more muscle soreness than just bumping weights up each week.
Click to expand...
i like to row slow actually squeeze on the bottom and top
not sure @marshmonsta
 
marshmonsta said:
Went in for a back/bicep session last night,proper tired asf on 4 hrs sleep but I love this shit and gave it the best I possibly could anyways.
Warm up-cable pull downs-3×12@35kg,40
Wide cable pulldowns-3×12
1@95kg
2@105
3@115
Plate Loaded Seated row-2×10 & 1x7
1@100kg-per arm
2@110kg-only 7 reps
3@90kg
Seated Cable row/close grip-3×12
1@80kg
2@90
3@100
Seated pullover-3×12
1@70kg
2@75
3@80
Biceps- Preacher Curl machine-4×10
1@60kg
2@70kg
3@60
4@60
Cross body Hammer curls-3×10
1@20kg-per arm
[email protected]
3@25kg
Cardio- HIT fuck session!
Session was overall a little sloppy and I probs should have dropped weight a bit but that ain't me and I needed to burn my daily rage off.
@hypogaeum my bro i uploaded the rows for you to see,could only get 7 reps per side this week and nearly came off machine lol but I uploaded it to YouTube shorts,I'll post the good and the not so good sets i don't give much concern to what anyone thinks on form especially these days when they have debunked the whole full range of motion is better than patials.
Click to expand...
thickening up i want to see you do more weights on pull downs like 130 easy
 
hypogaeum said:
Good effort on the numbers. What tempo are you doing the rows at? Just what we can see on the shorts?

I’d like to see a bit slower on the contraction (3 second), 1 second pause at the top, 2-3 second back to the start, 1 second pause at the bottom, then go again. Might need to drop the weight slightly to keep the form, but I’ve found that tempo get good results as far as a nice pump at the time and actually getting more muscle soreness than just bumping weights up each week.
Click to expand...
You are right bro on the weight,if I drop down to 100kg I got a way slower controlled tempo,but this is end of blast for me and iv changed to grip and rip for awile....don't worry bro plenty muscle fibres activate lifting heavy i feel evey set i do.😀
 
the_alcatraz said:
you going to the top
Click to expand...
Lol I'll be going on a short 500mg test only criuze/bridge or whatever we wanna call it soon,then I'm coming back full test,tren,EQ and a bombs ....all the way!😉💪
 
the_alcatraz said:
500mgs bridge? thats a beast MAX out bridge bro lol
Click to expand...
Lol it's a baby bridge,Regan Grimes bridges on 1300mg 🤣
Serious but bro I should hold size and possibly advance on the 500mg whilst feeling pretty good at same time.
 
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