Please Scroll Down to See Forums Below 
Yeah bro they wanna know all the secretes lol what juice I run,supps,ancillaries diet and how I train,till the point they realise it's also discipline and consistency then they want to train with me.
Approved Log Marshmonstas summer mass bulk cycle Log
- Thread starter marshmonsta
- Start date
I agree totally my brother,I think for a guy to stay strong mentally he needs to be strong physically at all times
Thanks bro
I agree bro,the good thing is he is back on track again, training morning and night which is keeping his mind busy
Yeah bro they had a mega pump after session
Most definitely bro I don't write it down but the first thing I do is grab 2x5kg dumbells and do 2 sets of 20 front raise and side raise before my 3 sets of warm up press.. I have had shoulder impingement before and it was a pain in the ass to get rid of so I am very cautious with my shoulders
Thanks brother I appreciate it....without heart and hussle,what does a man have!
He has been to the doctor and after training with me for a few days is starting to get back on track....all is going to work out fine
how you feeling now bro?He has been to the doctor and after training with me for a few days is starting to get back on track....all is going to work out fine
After I seen the change in his eyes and words in the past week bro I feel like he is going to make it without a doubt and I know iv done my job!...I will keep a constant check in on the daily to reasure him I'm there if he is ever in need.
Great to hear
Gotta have great pals like thatThere was a time this guy was there for many poeple now no one is there for him which is the crazy part of it,the main thing is he has me in his corner 100% hardcore to the end I never fail or except defeat.
Agreed.. a positive outcome is always a win
Damn right bro even one true brother outweighs 100 acquaintances in this life!
Went in last night and had a killer back session but gave the biceps a rest and hit calves instead as I had a niggling bicep tendon issue that was cramping up for a few day after last arm workout.
Back-4x12 warm up pulldowns-20,30,40,45kg
Wide grip cable pulldown-4×12
1@90kg
2@105
3@110
4@100
Seated high row machine-4×12
1@140kg
2@160
3@180
4@200
Bent-over barbell row-4×12
1@100kg
2@120
3@120
4@100
Seated lat Pullover machine-4×12
1@65kg
2@70
3@75
4@70
Calves-2×20 warm up sets@45kg
Donkey calf raise-5×15
1@70kg
2@80
3@90
4@105
5@110
Seated calf raise-3×15
1@80kg
2@70
3@60
All in all i achieved a good back session and felt an extreme pump at end of it which was good also my appetite has been growing day by day,wheather it's to do with the tren or training harder it's helping the scale to rise slow but steady,so i will keep things at same pace for a few more weeks and see where I'll go PED and diet wise from there.
Also week by week iv been getting more of a stock pile going from the guys @genesislabs which have been providing me quality gear and exceptional service and delivery which is going to help this log go next level
Back-4x12 warm up pulldowns-20,30,40,45kg
Wide grip cable pulldown-4×12
1@90kg
2@105
3@110
4@100
Seated high row machine-4×12
1@140kg
2@160
3@180
4@200
Bent-over barbell row-4×12
1@100kg
2@120
3@120
4@100
Seated lat Pullover machine-4×12
1@65kg
2@70
3@75
4@70
Calves-2×20 warm up sets@45kg
Donkey calf raise-5×15
1@70kg
2@80
3@90
4@105
5@110
Seated calf raise-3×15
1@80kg
2@70
3@60
All in all i achieved a good back session and felt an extreme pump at end of it which was good also my appetite has been growing day by day,wheather it's to do with the tren or training harder it's helping the scale to rise slow but steady,so i will keep things at same pace for a few more weeks and see where I'll go PED and diet wise from there.
Also week by week iv been getting more of a stock pile going from the guys @genesislabs which have been providing me quality gear and exceptional service and delivery which is going to help this log go next level
Attachments
damn big gear touchdown you got some legit stuff going broWent in last night and had a killer back session but gave the biceps a rest and hit calves instead as I had a niggling bicep tendon issue that was cramping up for a few day after last arm workout.
Back-4x12 warm up pulldowns-20,30,40,45kg
Wide grip cable pulldown-4×12
1@90kg
2@105
3@110
4@100
Seated high row machine-4×12
1@140kg
2@160
3@180
4@200
Bent-over barbell row-4×12
1@100kg
2@120
3@120
4@100
Seated lat Pullover machine-4×12
1@65kg
2@70
3@75
4@70
Calves-2×20 warm up sets@45kg
Donkey calf raise-5×15
1@70kg
2@80
3@90
4@105
5@110
Seated calf raise-3×15
1@80kg
2@70
3@60
All in all i achieved a good back session and felt an extreme pump at end of it which was good also my appetite has been growing day by day,wheather it's to do with the tren or training harder it's helping the scale to rise slow but steady,so i will keep things at same pace for a few more weeks and see where I'll go PED and diet wise from there.
Also week by week iv been getting more of a stock pile going from the guys @genesislabs which have been providing me quality gear and exceptional service and delivery which is going to help this log go next level
i like the training pump too
Haha yeah bro that's only half of it though I got that reship twice as well and my friend who iv been helping out gave me some pharma somotropin gh to try...can't tell if it's heaps better than generic blue tops yet as iv only been taking it for a couple days but one thing I noticed is that the pharma mixes alot faster when the bac water hits it.
want to see how good you do on HGH too
Me to brother @the_alcatraz it will be good to see....what's your thoughts on coming off gear all together and doing a PCT to reset the androgen receptors for 8 weeks then hitting it again,some say it helps the body make new receptors and therefore will lead to new mass?want to see how good you do on HGH too
Went in a bit earlier for a chest/tricep session today for something different which was a good thing as it left me with heaps time to meal prep for next couple days as well.
Chest-warm up sets x4@40kg,40,50,60
Incline Smith machine press-4×12
1@90kg
2@110kg
3@120
4@100
Incline bench dumbell flys-4×12
1@25kg- per arm
[email protected] arm
3@30
[email protected]
Decline barbell press-4×12
1@100kg
2@120kg
3@100
4@100
Seated low cable chest fly-4×12
1@20kg-per arm
2@25
3@30
4@25
Triceps-
Incline duel-dumbell skullcrushers-4 ×12
[email protected] hand
2@20kg-oer hand
[email protected]
4@25
Seated tricep pushdown machine-4x12
1@75kg
2@95
3@115
4@125
Single arm Cable pull down-4×12
1@30-per arm
2@35
3@40
4@35
Cardio 40 mins walk
I ain't going to lie my chest/triceps we're cooked after the session but felt awesome I'm not changing to much except a few excersices that I'll add as a permanent thing for next 6-8 weeks, I'll keep ramping the volume up to 14 or so reps then I'll bring weight up and reps back to 8 and go again till my body says no then I'll force it to say yes again!
Here to another big week to all the iron brothers out there...let's fucking get it!
Chest-warm up sets x4@40kg,40,50,60
Incline Smith machine press-4×12
1@90kg
2@110kg
3@120
4@100
Incline bench dumbell flys-4×12
1@25kg- per arm
[email protected] arm
3@30
[email protected]
Decline barbell press-4×12
1@100kg
2@120kg
3@100
4@100
Seated low cable chest fly-4×12
1@20kg-per arm
2@25
3@30
4@25
Triceps-
Incline duel-dumbell skullcrushers-4 ×12
[email protected] hand
2@20kg-oer hand
[email protected]
4@25
Seated tricep pushdown machine-4x12
1@75kg
2@95
3@115
4@125
Single arm Cable pull down-4×12
1@30-per arm
2@35
3@40
4@35
Cardio 40 mins walk
I ain't going to lie my chest/triceps we're cooked after the session but felt awesome I'm not changing to much except a few excersices that I'll add as a permanent thing for next 6-8 weeks, I'll keep ramping the volume up to 14 or so reps then I'll bring weight up and reps back to 8 and go again till my body says no then I'll force it to say yes again!
Here to another big week to all the iron brothers out there...let's fucking get it!
Attachments
Today was also an extra motivating day for me as I was upgraded to a chairman member on E.F which has become a special place for me now and I just want to say I'm honoured and i truly appreciate all those that had something to do with that,it's a great feeling to be part of the E.F family and it pumps me up even more to level up!...also iv noticed when I'm working out at my gym lately alot of poeple are watching me and clapping and praising me which I can now actually appreciate the fact that they recognise the hard work I put in to get to where I'm going,it's great to know I have alot of support out there and when I see those poeple in need of a spot or some advice I'm more than happy to give it,when you walk around the gym like a big angry jacked mf on 150mg of anadrol poeple don't know if your going to tear their heads off or not lol it took me a while to realise that and start conveying a more normal side of myself at gym but hey aggression is my fuel and I let it out at the gym.
Attachments
Last edited:
I wouldn't do it, not safe, you can come off everything use test boosters and low dose self TRT like 100mgs but it would be 4 weeks only
EF family happy to have you as a true brother @marshmonsta
its an honor having you in our family bro
your meals are looking legit
happy to see you posting pics, big arms and shoulders THICK!
Thanks for the advice my brother,I didn't think it sounded like a good idea at all...that's why I thought I'd put it out there to get your opinion and to confirm its not the way to do it lol there's some funny ideas/methods out there that poeple swear by,I'll just stick to my cruize and blast method and never have to ride the homonal rollacoaster!
Thanks brother it's all or nothing now,if i stick to the plan,train hard,eat big and as healthy as I can,then slowly titrate the compounds up until a tolerable level im going to hit levels I didn't really think about its also going to be a long bulkEF family happy to have you as a true brother @marshmonsta
its an honor having you in our family bro
your meals are looking legit
happy to see you posting pics, big arms and shoulders THICK!
hormonal rollercoaster is the one thing I hate lol
looking forward to see you go to new level broThanks brother it's all or nothing now,if i stick to the plan,train hard,eat big and as healthy as I can,then slowly titrate the compounds up until a tolerable level im going to hit levels I didn't really think about its also going to be a long bulk
Today was a hectic day at work and was hot as,so I honestly needed to go home hydrate,eat and chill in aircon for a good couple hours before heading in at 7pm for a later than usual leg session but the voice in my head keeps saying give more so i went in hard asf and hit that shit!
Warm up 10 mins on bike
2xleg extensions
2xseated leg curl
Leg press-4×15
1@200kg
2@320kg
3@370
4@435kg x15 reps PR
Abductor machine-4x15
1@50kg
2@70
3@75
4@80
Lying leg curl-4×15
1@40
2@45
3@50
4@50×8reps...45kgx4....40kgx6
Seated leg extention-4x15
1@95kg
2@105
3@115
4@125x8reps,115x6reps
Standing calf raise-6×20
1@80kg
2@120kg
3@140kg
4@120
5@100
6@80
Cardio-20 mins bike
I'm satisfied with my leg training atm as iv drivin the volume up high but now I must change some excercises around for 6-8 weeks to target different areas and fibres which will include the pendulum squat machine as my main lift for awhile,I know poeple don't like to go heavy on it and it's hard but life is hard at times and that's what creates true champions
Warm up 10 mins on bike
2xleg extensions
2xseated leg curl
Leg press-4×15
1@200kg
2@320kg
3@370
4@435kg x15 reps PR
Abductor machine-4x15
1@50kg
2@70
3@75
4@80
Lying leg curl-4×15
1@40
2@45
3@50
4@50×8reps...45kgx4....40kgx6
Seated leg extention-4x15
1@95kg
2@105
3@115
4@125x8reps,115x6reps
Standing calf raise-6×20
1@80kg
2@120kg
3@140kg
4@120
5@100
6@80
Cardio-20 mins bike
I'm satisfied with my leg training atm as iv drivin the volume up high but now I must change some excercises around for 6-8 weeks to target different areas and fibres which will include the pendulum squat machine as my main lift for awhile,I know poeple don't like to go heavy on it and it's hard but life is hard at times and that's what creates true champions
Attachments
-
Screenshot_20241126_230135_Gallery.webp -
Screenshot_20241126_230206_Gallery.webp -
Screenshot_20241126_230223_Gallery.webp -
Screenshot_20241126_230239_Gallery.webp -
Screenshot_20241126_230312_Gallery.webp -
Screenshot_20241126_212444_Gallery.webp -
Screenshot_20241126_212524_Gallery.webp -
Screenshot_20241126_212538_Gallery.webp -
20241124_175316.webp -
20241124_224505.webp
on the leg extensions looking at you, WOW your legs super thick from side tooToday was a hectic day at work and was hot as,so I honestly needed to go home hydrate,eat and chill in aircon for a good couple hours before heading in at 7pm for a later than usual leg session but the voice in my head keeps saying give more so i went in hard asf and hit that shit!
Warm up 10 mins on bike
2xleg extensions
2xseated leg curl
Leg press-4×15
1@200kg
2@320kg
3@370
4@435kg x15 reps PR
Abductor machine-4x15
1@50kg
2@70
3@75
4@80
Lying leg curl-4×15
1@40
2@45
3@50
4@50×8reps...45kgx4....40kgx6
Seated leg extention-4x15
1@95kg
2@105
3@115
4@125x8reps,115x6reps
Standing calf raise-6×20
1@80kg
2@120kg
3@140kg
4@120
5@100
6@80
Cardio-20 mins bike
I'm satisfied with my leg training atm as iv drivin the volume up high but now I must change some excercises around for 6-8 weeks to target different areas and fibres which will include the pendulum squat machine as my main lift for awhile,I know poeple don't like to go heavy on it and it's hard but life is hard at times and that's what creates true champions
looking like you do you can truly be a champ big LEGs on stage @marshmonsta
Thanks brother I appreciate that,I'm going to try get as far as I can and hopefully compete In near future,it's just a matter of size and keeping conditioned now especially when you got guys like this around!on the leg extensions looking at you, WOW your legs super thick from side too
looking like you do you can truly be a champ big LEGs on stage @marshmonsta
Attachments
Thank you brother,volume has definitely been the key factor
Veins tooon the leg extensions looking at you, WOW your legs super thick from side too
looking like you do you can truly be a champ big LEGs on stage @marshmonsta
you should definitely compete
if it's something you want to do it's definitely worth it I used to compete back in the day
if it's something you want to do it's definitely worth it I used to compete back in the day
Still grinded through and got a solid session in!
you will get there bro, thats a good motivation you can do this, EF family has your back fully always
Gains and veins
Thanks bro,I'll keep grinding away at this life till my last breath
I think it is something I will give a try,I just want to make sure I'm proper prepared to bring the best package/physic that I can to have a chance to do well in a comp.
It would be good to gain like minded friends through bodybuilding competitions and motivating at the same time
Thanks brother I appreciate it alot
Thanks heaps brother
Yeah brother it's going to surpass my first log by a mile,plus it will most likely be an extended bulk
Yes indeed the gains are coming steady and I'm starting to become more full looking day by day..I'm pretty happy the rate is travelling at atm
You just gotta lay it all on the line in the gym to get the results you want I think
Thanks bro
There's no other options now brother,110% to the end
Thanks my brother I appreciate all the support I get off the EF familyyou will get there bro, thats a good motivation you can do this, EF family has your back fully always
Way to get it in man. Love the training pics
Thanks my man
Went in last night and hit a shoulder session pretty late but overall was a good result and way to end this block of training before I mix it all up for the start of next week.
Shoulders-5kg dumbells-2×20 front raise
2x20reps side raise.
2x warm up shoulder press machine
Seated shoulder press machine-4x15
1@80kg
2@100kg
3@120kg for 12 reps,100kg for 4 reps
4@120 for 10,100kg for 5
Flyt deck side raise-4×15
1@39kg
2@44
3@49
4@54kg for 10,49kg for 5
Single arm Cable Front raise-4×15
1@20kg per arm
2@25
3@30
4@35kg for 8,30kg for 6
Side mount single arm reverse peck deck-6×15
1@45kg per arm
2@50
3@55
4@60
5@65
6@60
Cardio 20mins bike
This will be my last log for the next 3-4 days as my partner and I are going back to the beach resort from my first log when I had the back injury for a long weekend,the timing of this mini holiday has worked out good as its almost time for a deload for me so I'll take 4 days off completely,eat up huge,swim in the ocean and design a whole new workout plan that keeps these gains progressing along through the log,I'll still be on and off the forum over coming days but won't be working out to log....I'll have plenty pics and info to do with the holiday upon my first training post back and I should also be stronger and more pumped up after a short deload till then stay safe and strong!
Shoulders-5kg dumbells-2×20 front raise
2x20reps side raise.
2x warm up shoulder press machine
Seated shoulder press machine-4x15
1@80kg
2@100kg
3@120kg for 12 reps,100kg for 4 reps
4@120 for 10,100kg for 5
Flyt deck side raise-4×15
1@39kg
2@44
3@49
4@54kg for 10,49kg for 5
Single arm Cable Front raise-4×15
1@20kg per arm
2@25
3@30
4@35kg for 8,30kg for 6
Side mount single arm reverse peck deck-6×15
1@45kg per arm
2@50
3@55
4@60
5@65
6@60
Cardio 20mins bike
This will be my last log for the next 3-4 days as my partner and I are going back to the beach resort from my first log when I had the back injury for a long weekend,the timing of this mini holiday has worked out good as its almost time for a deload for me so I'll take 4 days off completely,eat up huge,swim in the ocean and design a whole new workout plan that keeps these gains progressing along through the log,I'll still be on and off the forum over coming days but won't be working out to log....I'll have plenty pics and info to do with the holiday upon my first training post back and I should also be stronger and more pumped up after a short deload till then stay safe and strong!
@marshmonsta goood power day shoulders killing it broWent in last night and hit a shoulder session pretty late but overall was a good result and way to end this block of training before I mix it all up for the start of next week.
Shoulders-5kg dumbells-2×20 front raise
2x20reps side raise.
2x warm up shoulder press machine
Seated shoulder press machine-4x15
1@80kg
2@100kg
3@120kg for 12 reps,100kg for 4 reps
4@120 for 10,100kg for 5
Flyt deck side raise-4×15
1@39kg
2@44
3@49
4@54kg for 10,49kg for 5
Single arm Cable Front raise-4×15
1@20kg per arm
2@25
3@30
4@35kg for 8,30kg for 6
Side mount single arm reverse peck deck-6×15
1@45kg per arm
2@50
3@55
4@60
5@65
6@60
Cardio 20mins bike
This will be my last log for the next 3-4 days as my partner and I are going back to the beach resort from my first log when I had the back injury for a long weekend,the timing of this mini holiday has worked out good as its almost time for a deload for me so I'll take 4 days off completely,eat up huge,swim in the ocean and design a whole new workout plan that keeps these gains progressing along through the log,I'll still be on and off the forum over coming days but won't be working out to log....I'll have plenty pics and info to do with the holiday upon my first training post back and I should also be stronger and more pumped up after a short deload till then stay safe and strong!
3-4 days take some time off we'll miss you
get your pump on at the beach too and eat a lot
how about updating some beach pics on vacation please?
Lol you know me brother I always find time to update the log i enjoy it to much not too....we leave tomorrow morning early so after a day or so there I'll definitely have some good beach and meal pics for all to see!@marshmonsta goood power day shoulders killing it bro
3-4 days take some time off we'll miss you
get your pump on at the beach too and eat a lot
how about updating some beach pics on vacation please?
@marshmonsta solid work right here!Today was a hectic day at work and was hot as,so I honestly needed to go home hydrate,eat and chill in aircon for a good couple hours before heading in at 7pm for a later than usual leg session but the voice in my head keeps saying give more so i went in hard asf and hit that shit!
Warm up 10 mins on bike
2xleg extensions
2xseated leg curl
Leg press-4×15
1@200kg
2@320kg
3@370
4@435kg x15 reps PR
Abductor machine-4x15
1@50kg
2@70
3@75
4@80
Lying leg curl-4×15
1@40
2@45
3@50
4@50×8reps...45kgx4....40kgx6
Seated leg extention-4x15
1@95kg
2@105
3@115
4@125x8reps,115x6reps
Standing calf raise-6×20
1@80kg
2@120kg
3@140kg
4@120
5@100
6@80
Cardio-20 mins bike
I'm satisfied with my leg training atm as iv drivin the volume up high but now I must change some excercises around for 6-8 weeks to target different areas and fibres which will include the pendulum squat machine as my main lift for awhile,I know poeple don't like to go heavy on it and it's hard but life is hard at times and that's what creates true champions
if you not posting pics of cakes and pizza dont post bro lolLol you know me brother I always find time to update the log i enjoy it to much not too....we leave tomorrow morning early so after a day or so there I'll definitely have some good beach and meal pics for all to see!
jkwant to see some hot cheats
Don't worry broski I got some good pics I'm bout to postif you not posting pics of cakes and pizza dont post bro lol
want to see some hot cheats
Thanks bro
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.
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.
Attachments
Here is a few meals I ate while I was away,although it was good to just relax and not cook for a few days I do like making my own food as it's higher in macros and more tasty to me but I'll be back on the cook up and resuming as normal from tomorrow night when I start back training and logging full on again
Attachments
Nothing better than taking time off eating all u want and then looking better at the same time.
That's for sure brother a cheat weekend is good once in a while,but now it's time to knuckle down again and go hard right through Christmas lol or else I'll eat 3 pieces of cake a day like on sunday
wow bro thats an awesome place @marshmonsta and you looking real good , big shoulders and arms and abs popping hard
finally we see refeed pics of a champion broHere is a few meals I ate while I was away,although it was good to just relax and not cook for a few days I do like making my own food as it's higher in macros and more tasty to me but I'll be back on the cook up and resuming as normal from tomorrow night when I start back training and logging full on again
love the thick food , the cake looks amazing @marshmonsta
lol btw forget macros , eat for fun this trip
Yeah brother my grandparents ran that beach resort for 15 years back a while ago,I used to luv going there on school holidays to help grandad around the resort as well as go fishing....it's a place I go to relax and heal its beautiful
Bro cake was so good I ate all of it in one day lolfinally we see refeed pics of a champion bro
Lol no macro counting needed this trip I woke up this morning sitting at 112kg which is a good sign when the body is growing still after a couple days off
It's Whitsunday sands beach resort in Bowen my brother,it's a real nice place to visit
overdose on the macros lol bro
The overdose part is what I call a food coma lol when you fall asleep on the couch at 10pm with a container of food next to you!overdose on the macros lol bro
that happened to me on thanksgiving, you guys dont got it there bro but it was fun here
i ate sooooo much turkey and pie couldnt move passed out lol
food coma MAX out hahaha@marshmonsta
Great beach pics
man that is a beautiful place to go
the food looks sensational
the food looks sensational
It's been happening to me for like a week and a half the misses hates trying to wake me up most nights cose she knows I'm growing even though im on the couch lolthat happened to me on thanksgiving, you guys dont got it there bro but it was fun here
i ate sooooo much turkey and pie couldnt move passed out lol
@marshmonsta
I know it reminds me of when I was in my 20's I could literally eat anything,except I have a way better physic now
Yeah it's amazing brother and there is lots of places like this around Australia...remember there's only 26million poeple in Australia you can go to a beach and there's no one else there at times
No it wasn't included my brother,they have a restaurant at the resort but very expensive and only open for breakfast and dinner
Lol I wish I was....that's Pete the peacock he's the only bird left there now and he seems to find us in every room we stay in when we are staying there
It's my go to place for a holiday bro
You got that right brother,but the deload ends today and the diet has gone back to normal again
the weekly pass out from food coma time bro lol @marshmonsta go to the limit
Similar threads
