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SO annoying when that happens!
Approved Log Marshmonstas summer mass bulk cycle Log
- Thread starter marshmonsta
- Start date
Glad to hear about the reship. That’s a good company
Just relaxing bro its Saturday morning here and iv just been spending time with the Gf...doing some shopping and getting some meat for a big BBQ cook up tonight after a chest session which I'll post up
Haha you read my mind caligirl85...iv been to the butcher this morning and have got an assortment of meat to BBQ later on tonight after chest session,your gunna luv it!
Yeah bro I'm just sticking with the lifts that give me the best stretch and growth to get going but iv been watching alot of Eric Janicki on YouTube and realy like his training style so I'll be using some of his ideas in coming weeks when I change it up!
Thanks bro
I agree more reps of the big weight will get growth going
I'm glad to hear that brother hope all enjoy as the log gets into full swing
Thanks bro I appreciate all the support and comment from the EF family!
Definitely bro I just need to hit it heavy and consistently and all will be well
T
Thanks brother...the gear is a minor set back but,this log go's on no matter what!
Yeah bro hybrid is a very reliable lab over here
Fuck yeah bro I'll keep on pushing it every sessionPotential definitely is there just got to tap into it and keep pushing
Haha yeah it's not ideal at all but I got about 8 labs at hand so it's ezy fixed.
Didn't get a chance to post last night as it was a bit to late after having a barbecue,but I went in for a chest/tricep session a couple hours before hand.
Chest-
Wide grip press machine,-4×12
1@80kg
2@100
3@160-for 8 reps,120kg for 4 more reps
4@120
Seated chest fly machine-3×12
1@50kg
2@60
3@65
Incline Smith machine-3×12
1@90kg
2@110
3@120
smith machine decline press-3×12
1@90kg
2@110
3@120
Triceps-
Ez bar skull crushers-4×12
1@50kg
2@45
3@40
4@35
Cable pushdowns-4×12
1@60kg
2@50
3@45
4@40
30 mins Treadmill at moderate pace,then went home and had a BBQ cook up with a few poeple over which was good for a Saturday night...and yes before anyone gets to excited there was gourmet sausages which were made by a butcher I know so they have good ingredients in them half were roast chicken and the other half was Italian but the main thing I cared about was the marinated ribs which were pretty fucking tasty!..hope everyone is having a great weekend and keeping safe.
Chest-
Wide grip press machine,-4×12
1@80kg
2@100
3@160-for 8 reps,120kg for 4 more reps
4@120
Seated chest fly machine-3×12
1@50kg
2@60
3@65
Incline Smith machine-3×12
1@90kg
2@110
3@120
smith machine decline press-3×12
1@90kg
2@110
3@120
Triceps-
Ez bar skull crushers-4×12
1@50kg
2@45
3@40
4@35
Cable pushdowns-4×12
1@60kg
2@50
3@45
4@40
30 mins Treadmill at moderate pace,then went home and had a BBQ cook up with a few poeple over which was good for a Saturday night...and yes before anyone gets to excited there was gourmet sausages which were made by a butcher I know so they have good ingredients in them half were roast chicken and the other half was Italian but the main thing I cared about was the marinated ribs which were pretty fucking tasty!..hope everyone is having a great weekend and keeping safe.
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Thanks brother and yeah set backs always suck but at the end of the day we learn from them,charge on and don't look back!
The decline is a good press I see you really stacked there @marshmonstaDidn't get a chance to post last night as it was a bit to late after having a barbecue,but I went in for a chest/tricep session a couple hours before hand.
Chest-
Wide grip press machine,-4×12
1@80kg
2@100
3@160-for 8 reps,120kg for 4 more reps
4@120
Seated chest fly machine-3×12
1@50kg
2@60
3@65
Incline Smith machine-3×12
1@90kg
2@110
3@120
smith machine decline press-3×12
1@90kg
2@110
3@120
Triceps-
Ez bar skull crushers-4×12
1@50kg
2@45
3@40
4@35
Cable pushdowns-4×12
1@60kg
2@50
3@45
4@40
30 mins Treadmill at moderate pace,then went home and had a BBQ cook up with a few poeple over which was good for a Saturday night...and yes before anyone gets to excited there was gourmet sausages which were made by a butcher I know so they have good ingredients in them half were roast chicken and the other half was Italian but the main thing I cared about was the marinated ribs which were pretty fucking tasty!..hope everyone is having a great weekend and keeping safe.
food real BBQ protein
you going to grow bro
Perfect food for that workout!!! I love good BBQ!!!
Fuck yeah I'm up nearly 3kg in 2 weeks bro,it's amazing what progress can be made once you get back into a normal routine training,eating and sleeping properly again!The decline is a good press I see you really stacked there @marshmonsta
food real BBQ protein
you going to grow bro
Bro it's the best...I went into a food coma after that BBQ,it's so good to be back home and on the good food!
results are in and the log is killing it bro @marshmonstaFuck yeah I'm up nearly 3kg in 2 weeks bro,it's amazing what progress can be made once you get back into a normal routine training,eating and sleeping properly again!
Been a bit busy with work past couple days doing medical and functional assessments to get ready to go 2hours out of town to a Gold mine for some upcoming work,which is always fun but I went in to gym this afternoon for a leg session.
Hack squats-3×11
1@80kg
2@120
3@180
Lying leg curl-3×11
1@40
2@45
3@50
Seated Leg extensions-3×11
1@75kg
2@80
3@85
Seated leg curl-3×11
1@55kg
2@60
3@60
Donkey calf raise machine-4×12
1@80kg
2@90
3@95
4@100
Seated calf raise-3×12
1@55kg
2@60
3@60
30 mins cardio Treadmill
Reship on seized gear is going to be longer than I expected so Iv got other gear about to arrive from genesis pharma which I have not long ago started using and seems to work very well,also food has ramped back up to atleast 5000 calories a day or slightly over.
Will post some training pics up for tomorrow night's shoulder workout
Hack squats-3×11
1@80kg
2@120
3@180
Lying leg curl-3×11
1@40
2@45
3@50
Seated Leg extensions-3×11
1@75kg
2@80
3@85
Seated leg curl-3×11
1@55kg
2@60
3@60
Donkey calf raise machine-4×12
1@80kg
2@90
3@95
4@100
Seated calf raise-3×12
1@55kg
2@60
3@60
30 mins cardio Treadmill
Reship on seized gear is going to be longer than I expected so Iv got other gear about to arrive from genesis pharma which I have not long ago started using and seems to work very well,also food has ramped back up to atleast 5000 calories a day or slightly over.
Will post some training pics up for tomorrow night's shoulder workout
@marshmonsta hope you got the gear soon broBeen a bit busy with work past couple days doing medical and functional assessments to get ready to go 2hours out of town to a Gold mine for some upcoming work,which is always fun but I went in to gym this afternoon for a leg session.
Hack squats-3×11
1@80kg
2@120
3@180
Lying leg curl-3×11
1@40
2@45
3@50
Seated Leg extensions-3×11
1@75kg
2@80
3@85
Seated leg curl-3×11
1@55kg
2@60
3@60
Donkey calf raise machine-4×12
1@80kg
2@90
3@95
4@100
Seated calf raise-3×12
1@55kg
2@60
3@60
30 mins cardio Treadmill
Reship on seized gear is going to be longer than I expected so Iv got other gear about to arrive from genesis pharma which I have not long ago started using and seems to work very well,also food has ramped back up to atleast 5000 calories a day or slightly over.
Will post some training pics up for tomorrow night's shoulder workout
training is going well i see it
Tell the guys about that gold mine work - proper graft.
bro you got to come to Texas if you want the best barbecue
nice leg session we've seen some really good leg workouts today on logs
nice leg work out you didn't take any prisoners
@marshmonsta solid work right here!Been a bit busy with work past couple days doing medical and functional assessments to get ready to go 2hours out of town to a Gold mine for some upcoming work,which is always fun but I went in to gym this afternoon for a leg session.
Hack squats-3×11
1@80kg
2@120
3@180
Lying leg curl-3×11
1@40
2@45
3@50
Seated Leg extensions-3×11
1@75kg
2@80
3@85
Seated leg curl-3×11
1@55kg
2@60
3@60
Donkey calf raise machine-4×12
1@80kg
2@90
3@95
4@100
Seated calf raise-3×12
1@55kg
2@60
3@60
30 mins cardio Treadmill
Reship on seized gear is going to be longer than I expected so Iv got other gear about to arrive from genesis pharma which I have not long ago started using and seems to work very well,also food has ramped back up to atleast 5000 calories a day or slightly over.
Will post some training pics up for tomorrow night's shoulder workout
Nice update
Went in last night for a hectic Halloween shoulder pump ended up being a late night but really got in there and got right down to business!
Shoulder Press machine-3×warm up sets
4×12-working sets-
1@80kg
2@100kg
3@120kg-8reps-dropped to 80kgx4 reps
4@100
Flyt deck side raise-4×12
1@44kg
2@54
3@59
4@54
Single arm Cable Front raise-3×12
1@20kg-per arm
2@25
3×30
Single arm reverse peck deck-4×14
1@30kg-per arm
2@40
3@50
4@50
Rear delt row machine-3×12
1@45kg
2@55
3@55
40mins Treadmill
Felt like I pushed some good volume on the workout and was pretty pumped by the end of it,I actually like training shoulders these days now that they are alot stronger than the used to be.
I'm running 800 sus250,400 NPP and 4 iu hgh atm and feel my strength rising fairly quickly I'd say I'll be pushing some good weight in next couple weeks!
Shoulder Press machine-3×warm up sets
4×12-working sets-
1@80kg
2@100kg
3@120kg-8reps-dropped to 80kgx4 reps
4@100
Flyt deck side raise-4×12
1@44kg
2@54
3@59
4@54
Single arm Cable Front raise-3×12
1@20kg-per arm
2@25
3×30
Single arm reverse peck deck-4×14
1@30kg-per arm
2@40
3@50
4@50
Rear delt row machine-3×12
1@45kg
2@55
3@55
40mins Treadmill
Felt like I pushed some good volume on the workout and was pretty pumped by the end of it,I actually like training shoulders these days now that they are alot stronger than the used to be.
I'm running 800 sus250,400 NPP and 4 iu hgh atm and feel my strength rising fairly quickly I'd say I'll be pushing some good weight in next couple weeks!
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Me too bro.... iv been getting a steady flow of genesis gear atm it's pretty fucking good
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Highly recommended brother the old legs can take some punishment to get that good growth going!
Thanks bro...Donkey calf machine should be standard in all gyms its such an old school favourite
Thanks bro
It's always good walking out afterwards with the feeling of satisfaction,knowing you gave it all!
Always a pleasure doing these updates my man
It's what it's all about brother work and train hard then sit back and enjoy the good times...life is a blessing we live everyday.
Thanks my man I appreciate that alot!
Thanks bro
Thank you
Definitely bro BBQ is a must!
I know bro...guys from Texas are the real deal when it comes to BBQ and smokers,I wish I could experience it first hand,but I live miles away!
Thanks bro leg workouts are very important on the weekly.
The mine is situated 2hours from Townsville in north Queensland which is where I live...the mine is called ravenswood gold mine and the job we are doing there will be a large concrete slab for two massive gas tanks to be mounted on,I think the dimensions are roughly 25metres long by 8metres wide with a ramped apron which will come off one side a further 3 metres.
What this means for us is 3 weeks work where we will take a hydroexcavation truck,2 dump trucks,Bob cat and a 20 tonne excavator out to the mine as well as float our shipping container full of tools/equipment to the site.we will do the job from scratch,start finding all the existing underground services with the vac truck then once that is sorted we will dig up the pad to prepare for the slab,it will be 5 guys....doing start to finish digging pad,formwork and steel fixing,laying concrete and finishing it followed by craining and mounting gas tanks ready for operation which will be interesting....I'll be sure to get some pictures of the job and post then in coming weeks.
thats some serious work bro damn @marshmonsta you must be doing a ton of cardio there
Yeah bro between walking the dogs in morning,work,cardio after gym and giving my girls cervics a good pounding I'm spent cardio wise lol no wonder every vein in my body is bulging out looking like they gunna explode.
you super shredded natty style bro @marshmonstaYeah bro between walking the dogs in morning,work,cardio after gym and giving my girls cervics a good pounding I'm spent cardio wise lol no wonder every vein in my body is bulging out looking like they gunna explode.
Had a proper motherfucker of a day to end the working week yesterday,but I went home ate my 4th meal for the day and just chilled in the aircon for a couple hours till I was super keen for back and bicep session then went in and hit it!
4X warm up sets
Wide grip cable pull downs-4×12
1@85kg
2@95
3@110
4@95
Hammer strength iso lateral high row-4×12
1@100kg
2@120
3@140
3@80
Seated Cable row-3×12
1@95kg
2@105kg
3@95
4@90
Seated lat pull over machine3×12
1@65kg
2@70
3@75
Seated Incline dumbell curls-3×12
[email protected] hand
[email protected]
3@25
3@20
Standing dumbell hammer curls-3x12
1@25kg-per hand
[email protected]
3@20
30mins cardio on bike then went home for protein shake and last feed for the day which was steak,broccoli,potato,rice and saurkraut,I'll be taking a night off the gym for a rest and cooking up some more delicious food which I'll post tommorow with the results of chest day!
4X warm up sets
Wide grip cable pull downs-4×12
1@85kg
2@95
3@110
4@95
Hammer strength iso lateral high row-4×12
1@100kg
2@120
3@140
3@80
Seated Cable row-3×12
1@95kg
2@105kg
3@95
4@90
Seated lat pull over machine3×12
1@65kg
2@70
3@75
Seated Incline dumbell curls-3×12
[email protected] hand
[email protected]
3@25
3@20
Standing dumbell hammer curls-3x12
1@25kg-per hand
[email protected]
3@20
30mins cardio on bike then went home for protein shake and last feed for the day which was steak,broccoli,potato,rice and saurkraut,I'll be taking a night off the gym for a rest and cooking up some more delicious food which I'll post tommorow with the results of chest day!
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You're so lucky to have a pullover machine at the gym. Dorian said that machine played a huge roll on his back size.
Funny you should mention that my brother,that training footage of him in the underground gym he used to train at where he is on it saying how good it isolated the lats was the reason I started using it at the end of my back sessions...like he says it's a real game changer and you can't get the stretch it gives you on any other machine
@marshmonsta big training day I see lots of volume like a champ broHad a proper motherfucker of a day to end the working week yesterday,but I went home ate my 4th meal for the day and just chilled in the aircon for a couple hours till I was super keen for back and bicep session then went in and hit it!
4X warm up sets
Wide grip cable pull downs-4×12
1@85kg
2@95
3@110
4@95
Hammer strength iso lateral high row-4×12
1@100kg
2@120
3@140
3@80
Seated Cable row-3×12
1@95kg
2@105kg
3@95
4@90
Seated lat pull over machine3×12
1@65kg
2@70
3@75
Seated Incline dumbell curls-3×12
[email protected] hand
[email protected]
3@25
3@20
Standing dumbell hammer curls-3x12
1@25kg-per hand
[email protected]
3@20
30mins cardio on bike then went home for protein shake and last feed for the day which was steak,broccoli,potato,rice and saurkraut,I'll be taking a night off the gym for a rest and cooking up some more delicious food which I'll post tommorow with the results of chest day!
wow that is a terrific work that you put together
bro your gym looks clean much cleaner than my barn gym
keep up the good work man you're doing amazing
Still got it done = awesome
Went in last night for a chest/tri's session and changed a couple excercises around to keep it interesting and try work some different angles but the basics of it remained the same in the end.
Chest-3×warm up sets
Incline Smith machine-4×12
1@90kg
2@110kg
3@90
4@80
Wide chest press machine3×12
1@120kg
2@100
3@100
Seated chest fly machine-4×12
1@50
2@60
3@50
Seated Cable low cest fly-4×12
1@20kg-per side
2@25
3@30
4@45
Ticeps-
Duel dumbell incline skullcrushers-4×12
[email protected] hand
2@15kg
[email protected]
[email protected]
Straight bar cable pushdowns-4×12
1@52kg
2@59
3@66
4@59
Even though I only changed the variation of one chest and one tricep excercise I really did notice a difference in the feeling of stretch and pump,especially after the first two sets of the dumbell skullcrushers it definitely got alot more blood into the triceps than usual so I'll be adding them as a permanent thing for awile.
Down bellow is pics of what I have been eating last couple days...and yes the bacon and eggs was a cheat morning on a Sunday that doesn't happen very often but was good for a change!
Chest-3×warm up sets
Incline Smith machine-4×12
1@90kg
2@110kg
3@90
4@80
Wide chest press machine3×12
1@120kg
2@100
3@100
Seated chest fly machine-4×12
1@50
2@60
3@50
Seated Cable low cest fly-4×12
1@20kg-per side
2@25
3@30
4@45
Ticeps-
Duel dumbell incline skullcrushers-4×12
[email protected] hand
2@15kg
[email protected]
[email protected]
Straight bar cable pushdowns-4×12
1@52kg
2@59
3@66
4@59
Even though I only changed the variation of one chest and one tricep excercise I really did notice a difference in the feeling of stretch and pump,especially after the first two sets of the dumbell skullcrushers it definitely got alot more blood into the triceps than usual so I'll be adding them as a permanent thing for awile.
Down bellow is pics of what I have been eating last couple days...and yes the bacon and eggs was a cheat morning on a Sunday that doesn't happen very often but was good for a change!
Attachments
Not likely by the looks brother,iv been in touch with that lab and they say it will take weeks and weeks longer lol it's been a month now since iv ordered so I switched to genesis labs which is closer and more reliable also the guy I deal with is on point with service and delivery which is a bonus....the show will go on no matter what though!Hopefully the gear gets to you asap
Thanks bro my body doesn't respond well to low volume anymore those day ended awile ago@marshmonsta big training day I see lots of volume like a champ bro
Thanks bro volume is where it at now
Don't forget the 2 protein shakes in there also brother,need them calories right up hight to get my growth
That's for sure bro the scale is moving,hopefully more when I add the tren ace this week some time
My pleasure bro,it's good indication of what I'm doing and where in at.
Awesome brother we all can do with some motivation to keep us on track
Thank you very much,so much good encouragement on EF it's really amazing to see.
Bro they are a staple for me now,they really change the bicep for the better
Thanks legend...when I think I'm having a tough time I realise someone else has got it 100x tougher than me and I'm blessed to live the way I can,and I just get on with it!
Thanks bro I felt content with the pump as I walked out that for sure
Thanks bro it's all been basic but effective so far,but I'll add some different variations in soon
It's not the newest gym bro ,but it's been around the longest in my town and they take alot of pride in it as the owner and his wife both competed at a decent natty level back In there days.
Thanks brother I got much luv for all EF family on here...everyone is great
@marshmonsta sick jersey!Had a proper motherfucker of a day to end the working week yesterday,but I went home ate my 4th meal for the day and just chilled in the aircon for a couple hours till I was super keen for back and bicep session then went in and hit it!
4X warm up sets
Wide grip cable pull downs-4×12
1@85kg
2@95
3@110
4@95
Hammer strength iso lateral high row-4×12
1@100kg
2@120
3@140
3@80
Seated Cable row-3×12
1@95kg
2@105kg
3@95
4@90
Seated lat pull over machine3×12
1@65kg
2@70
3@75
Seated Incline dumbell curls-3×12
[email protected] hand
[email protected]
3@25
3@20
Standing dumbell hammer curls-3x12
1@25kg-per hand
[email protected]
3@20
30mins cardio on bike then went home for protein shake and last feed for the day which was steak,broccoli,potato,rice and saurkraut,I'll be taking a night off the gym for a rest and cooking up some more delicious food which I'll post tommorow with the results of chest day!
I like the jersey!
Went in last night for leg session but decided to leave out the hack squats this week and add some leg press and made it a bit more of a quad orientated workout.
10 mins warm up on bike
2xwarm up sets leg extensions
2xwarm up sets Seated leg Curls
Leg press-5×12
1@160kg
2@220kg
3@280
4@340
5@380
Abductor machine-4×12
1@40kg
2@50
3@65
4@70
Lying leg curl-4×12
1@30kg
2@35
3@40
4@45
Seated leg extention-4×12
1@55kg
2@65
3@85
4@95
Donkey calf raise-4×12
1@65kg
2@75
3@85
4@95
Leg press calf raise-3×12
1@100kg
2@90
2×80
Warm down on bike 15 mins
Definitely felt the blood pumping in the quads by end of workout,here's some quad pics mainly for stevomobster lol check them out broski
10 mins warm up on bike
2xwarm up sets leg extensions
2xwarm up sets Seated leg Curls
Leg press-5×12
1@160kg
2@220kg
3@280
4@340
5@380
Abductor machine-4×12
1@40kg
2@50
3@65
4@70
Lying leg curl-4×12
1@30kg
2@35
3@40
4@45
Seated leg extention-4×12
1@55kg
2@65
3@85
4@95
Donkey calf raise-4×12
1@65kg
2@75
3@85
4@95
Leg press calf raise-3×12
1@100kg
2@90
2×80
Warm down on bike 15 mins
Definitely felt the blood pumping in the quads by end of workout,here's some quad pics mainly for stevomobster lol check them out broski
Attachments
It's the only way brother!@marshmonsta I get it you pump it the way you play hard bro
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