Veteran Log MarshMonstas summer mass blast cycle Log

[BookerTNY]

nothing beats an early morning chest routine
that will make you feel good the rest of the day and hardened things up

 

[Arabian]

nice job hitting the upper body like a maniac
that's what we like to see keep it up

 

[Mobster]

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's to another big week to all the iron brothers out there...let's fucking get it!

Great photos

 

[MarshMonsta]

Make sure to keep protein high, hard to count your MACROs but you got over 300grams of protein?

its always great to have you in our families both EVO and EF, you're a top iron brother

The protein and carbs are going to be very high my brother...on my previous log on E.F I used to break the macros right down,protein,carbs,fat and fibre on most meals but it is very time consuming and once I got a good idea of my daily intake I realised to maintain the amount of lean muscle I have I needed heaps more...so now I eat 4 solid meals and 2 protein shakes a day,with the odd snack/dessert thrown in.I have tried the old school maintenance plus a couple hundred calories on top and it worked to a certain point then was no longer effective for me,things have changed drastically within my body the past 2 years and im burning calories just sitting down these days let alone working a physical job in the sun,training like a maniac and doing heaps if cardio...the amount of calories I consume would probably turn most poeple obese,my partner had to wake me up at midnight from on the couch with a container of chicken cabonara laying next to me last night lol

 

[MarshMonsta]

Wow what an update
Awesome job on this and the food looks amazing

Thanks brother I'm just sticking to the plan atm and things are working

 

[MarshMonsta]

bro food looks good!
nice to see a real man eating his read meat

Yeah bro red meat is for proper bulking

 

[MarshMonsta]

this is a great update really appreciate it
I'm glad you included the pictures of you training that's very motivational for many

Your always welcome brother,it really doesn't take alot of time and effort to log like this,it's as simple as video taping your top/heavy sets and screen shoting some action pics,taking a few meal pics and in 20 mins you can put it all together and log some quality material that shows a bit of passion for this way of life we call bodybuilding

 

[MarshMonsta]

the food looks amazing
the chicken drumsticks look mouth watering

Yeah bro the drummies go good,especially marinated

 

[MarshMonsta]

great to see that you went in early
that shows you have good motivation

Ibdont mind an early session some weekends,it gives you the rest of day to recover properly

 

[MarshMonsta]

very nice variations to your training
and the diet looks really cool I like the options you're doing

Thanks bro I'm trying to keep things interesting and fresh

 

[MarshMonsta]

nothing beats an early morning chest routine
that will make you feel good the rest of the day and hardened things up

Definitely bro,if I didn't start work so early I'd probably train 7-8am to be honest

 

[MarshMonsta]

nice job hitting the upper body like a maniac
that's what we like to see keep it up

Thanks brother iv been training like a beast lately and I'm loving it!

 

[MarshMonsta]

Great photos

Thanks brother glad you enjoy

 

[LevButlerov]

The protein and carbs are going to be very high my brother...on my previous log on E.F I used to break the macros right down,protein,carbs,fat and fibre on most meals but it is very time consuming and once I got a good idea of my daily intake I realised to maintain the amount of lean muscle I have I needed heaps more...so now I eat 4 solid meals and 2 protein shakes a day,with the odd snack/dessert thrown in.I have tried the old school maintenance plus a couple hundred calories on top and it worked to a certain point then was no longer effective for me,things have changed drastically within my body the past 2 years and im burning calories just sitting down these days let alone working a physical job in the sun,training like a maniac and doing heaps if cardio...the amount of calories I consume would probably turn most poeple obese,my partner had to wake me up at midnight from on the couch with a container of chicken cabonara laying next to me last night lol

high protein is great and you're lean so high carbs are fine with your volume, you're always training to the next level clearly

 

[Masonic Bodybuilder]

Nice update man! Having that extra time for meal prep is key. Nice to switch it up once in a while.

 

[MarshMonsta]

Nice update man! Having that extra time for meal prep is key. Nice to switch it up once in a while.

Sure is my man I use my rest days to meal prep and hit a longer cardio session usually an hours walk with the dogs that way im still active during recovery

 

[ballin2504]

Great training pics

 

[MarshMonsta]

Great training pics

Thanks my man check the ones from tonight I'm bout to post....you'll luv them!

 

[MarshMonsta]

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

 

[25homes]

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's to another big week to all the iron brothers out there...let's fucking get it!

Doin awesome

 

[Npcclassicphysique champ]

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

Damn bro your legs LEGIT! too legit, like thick quads of a pro
thanks for the sharing love your volume

 

[MarshMonsta]

Doin awesome

Thank you my man

 

[MarshMonsta]

Damn bro your legs LEGIT! too legit, like thick quads of a pro
thanks for the sharing love your volume

Thank you brother I appreciate your feedback heaps!

 

[Npcclassicphysique champ]

Thank you brother I appreciate your feedback heaps!

always a pleasure, EVO family BIG support bro

 

[stevesmi]

We are seeing some amazing vascularity in your legs

 

[MarshMonsta]

We are seeing some amazing vascularity in your legs

I'm not sure what has bought out the vascularity in past 6 months,might have been from running primo but it's been months since I stopped and the veins keep coming out everywhere

 

[Quadsweep]

the food looks fantastic
you're hitting the protein perfectly

 

[BodyMonster34]

bro you pushing the legs hot and heavy
that's what I like to see can tell in your face you pushing it

 

[JasonPriest]

nice variety on the leg day
different angles being hit I like it

 

[Austin316]

heck of a workout man
you Brave the Heat and you still killed it

 

[sambee38]

how hot was it where you're at
that's good that you have air conditioner that helps

 

[BookerTNY]

your training is always hardcore
that's what I like about following your log

 

[Arabian]

nothing better than some good old air conditioner on a hot day
make sure you're also hydrating

 

[Mobster]

Great photos. Wish it was hot here

 

[RoySimpson]

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's to another big week to all the iron brothers out there...let's fucking get it!

@MarshMonsta awesome work right here! Looking jacked!

 

[Masonic Bodybuilder]

Nice man. That is how you push through and crank out a great session.

 

[MarshMonsta]

the food looks fantastic
you're hitting the protein perfectly

Thank you brother

 

[MarshMonsta]

bro you pushing the legs hot and heavy
that's what I like to see can tell in your face you pushing it

I'm bringing it to every workout I can this log brother,I'm not looking back at the end with any regrets of how I could or should have done things,doubts and uncertainty would only contribute to failure...I'd rather die than to suffer defeat!

 

[MarshMonsta]

nice variety on the leg day
different angles being hit I like it

Thanks brother,I'm always thinking about angles and variations of how I can make things better these days,and I'll be changing things completely after tonights shoulder workout,moving into a new block of training as of next week

 

[MarshMonsta]

heck of a workout man
you Brave the Heat and you still killed it

Thanks my man I figured I better get used to the heat,cose that's what I'm bringing to this entire log..I want poeple to be fired up when they see my log and hopefully it inspires them to be the best they can be as well

 

[MarshMonsta]

how hot was it where you're at
that's good that you have air conditioner that helps

35°c/95°F where I am broski with around 75-80% humidity it's a tropical heat so fairly warm...and yes I leave my air conditioner on all the time lol after working in sun all day I need to chill the body

 

[MarshMonsta]

your training is always hardcore
that's what I like about following your log

Thanks heaps brother I appreciate you!

 

[MarshMonsta]

nothing better than some good old air conditioner on a hot day
make sure you're also hydrating

Most certainly will brother I'm always getting those bca/electrolytes into the body

 

[MarshMonsta]

Great photos. Wish it was hot here

thanks bro,what's the weather like at your end?

 

[MarshMonsta]

@MarshMonsta awesome work right here! Looking jacked!

Thanks my man I appreciate your support

 

[MarshMonsta]

Nice man. That is how you push through and crank out a great session.

Thanks brother

 

[ballin2504]

Love the training pics man. Great work.

 

[Eddie Haskell]

35°c/95°F where I am broski with around 75-80% humidity it's a tropical heat so fairly warm...and yes I leave my air conditioner on all the time lol after working in sun all day I need to chill the body

95F damn thats crazy hot

 

[MarshMonsta]

Love the training pics man. Great work.

Thanks my man

 

[MarshMonsta]

95F damn thats crazy hot

Lol that's why I never hit the sauna my bro I'm always sweating

 

[MarshMonsta]

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!

 

[Eddie Haskell]

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!

deload thats sweeeet man this mini holiday we going to see some pics of you eating a lot? I hope so lol @MarshMonsta

 

[MarshMonsta]

deload thats sweeeet man this mini holiday we going to see some pics of you eating a lot? I hope so lol @MarshMonsta

Yeah bro it's about time for one....I'll give these ligaments and tendons a chance to rest and strengthen then I'll be back before you know it at 120% power again!
Most definitely will be seeing some pics of huge meals going down in the next day or 2 as we hit the road first thing tomorrow morning on our 3 hour trip to the beach...I'll keep you posted my man

 

[Eddie Haskell]

Yeah bro it's about time for one....I'll give these ligaments and tendons a chance to rest and strengthen then I'll be back before you know it at 120% power again!
Most definitely will be seeing some pics of huge meals going down in the next day or 2 as we hit the road first thing tomorrow morning on our 3 hour trip to the beach...I'll keep you posted my man

Meals better be cheat meals

 

[MarshMonsta]

Meals better be cheat meals

They will be bro,the misses and I won't be cooking anything for a couple days while we are there.

 

[Eddie Haskell]

They will be bro,the misses and I won't be cooking anything for a couple days while we are there.

We just had thanksgiving here, you can have your own there with pie and turkey if you can get it man @MarshMonsta

 

[MarshMonsta]

We just had thanksgiving here, you can have your own there with pie and turkey if you can get it man @MarshMonsta

Very nice brother I like how you guys celebrate thanksgiving and Christmas fairly close to eachother its like a whole festive month lol I'm not a huge turkey fan myself but apple pie and ice cream i can definitely do we usually do more of a Christmas ham and seafood spread over here for Christmas.

 

[Eddie Haskell]

Very nice brother I like how you guys celebrate thanksgiving and Christmas fairly close to eachother its like a whole festive month lol I'm not a huge turkey fan myself but apple pie and ice cream i can definitely do we usually do more of a Christmas ham and seafood spread over here for Christmas.

Apple pie and ice cream, waiting on pics

 

[RoySimpson]

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

@MarshMonsta awesome work right here!

 

[Tiger Salman Khan]

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!

@MarshMonsta Solid work bro........

 

[MarshMonsta]

@MarshMonsta awesome work right here!

Thank you brother

 

[MarshMonsta]

@MarshMonsta Solid work bro........

Thanks bro much appreciated

 

[MarshMonsta]

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]

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!

 

[Npcclassicphysique champ]

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.

wow that is a nice place bro @MarshMonsta you look great too

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!

lol made hungry and I'm doing PM cardio now damn

 

[MarshMonsta]

wow that is a nice place bro @MarshMonsta you look great too

lol made hungry and I'm doing PM cardio now damn

Definitely is a nice place brother you walk straight out the back door of you room there and your on the beach/feet in the sand.
Lol the cheat food weekend was a once in a while thing for me,I'll get back to the bulk with consuming as much good food for calories as I can.

 

[Npcclassicphysique champ]

Definitely is a nice place brother you walk straight out the back door of you room there and your on the beach/feet in the sand.
Lol the cheat food weekend was a once in a while thing for me,I'll get back to the bulk with consuming as much good food for calories as I can.

the best cheat food is on vacation bro lol

 

[MarshMonsta]

the best cheat food is on vacation bro lol

It definitely is brother

 

[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.

 

[Pigsy]

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.

Great session there brother.

 

[MarshMonsta]

Great session there brother.

Thanks brother,I'll eze into the new program over this week and then I'll be bringing the constant push back in

 

[LevButlerov]

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.

@MarshMonsta

I noticed you're back and pushing immediately, impressive .

I think you can stay this volume for 2 weeks as you get back into the mix.

 

[MarshMonsta]

@MarshMonsta

I noticed you're back and pushing immediately, impressive .

I think you can stay this volume for 2 weeks as you get back into the mix.

Thanks brother I'm trying to keep up the momentum as much as I can but use the new excercises and lower volume to my advantage for next 2 weeks then I'll drive that volume back up again...woke up this morning weighing in at 112 kg and feeling pretty full so I wanna keep the gains coming hardcore till I drop the tren out for maybe EQ or deca.

 

[LevButlerov]

Thanks brother I'm trying to keep up the momentum as much as I can but use the new excercises and lower volume to my advantage for next 2 weeks then I'll drive that volume back up again...woke up this morning weighing in at 112 kg and feeling pretty full so I wanna keep the gains coming hardcore till I drop the tren out for maybe EQ or deca.

I think you're doing it right. I would drop the trenbolone and add some eq to see how you feel on it. You've done deca /eq before?

 

[MarshMonsta]

I think you're doing it right. I would drop the trenbolone and add some eq to see how you feel on it. You've done deca /eq before?

Yeah bro iv done deca once but not EQ.

 

[MarshMonsta]

Endeded 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.

 

[LevButlerov]

Yeah bro iv done deca once but not EQ.

If you're ok with this, how about low dose testosterone and low dose EQ? Before we blast it up feel out the Eq.
250mgs test and 200mgs eq to feel it and we can bump it up in 2weeks.

 

[LevButlerov]

Endeded 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.

Rows and curls you have a perfect back day with pull ups. If you can add a bit of weight you can increase pull ups.
Welcome fully back it seems

 

[MarshMonsta]

If you're ok with this, how about low dose testosterone and low dose EQ? Before we blast it up feel out the Eq.
250mgs test and 200mgs eq to feel it and we can bump it up in 2weeks.

I'd have to wait till I'm on a cruize again to lower dosage that much brother,I'm 9 weeks into a bulk atm on 800mg test,200mg tren ace,4iu hgh a day.

 

[MarshMonsta]

Rows and curls you have a perfect back day with pull ups. If you can add a bit of weight you can increase pull ups.
Welcome fully back it seems

Thanks bro,yes I think the same I'm going to buy a pull up belt you add weight to...really get them lats firing

 

[LevButlerov]

I'd have to wait till I'm on a cruize again to lower dosage that much brother,I'm 9 weeks into a bulk atm on 800mg test,200mg tren ace,4iu hgh a day.

Thats a big test pump you must be feeling it hard

 

[LevButlerov]

Thanks bro,yes I think the same I'm going to buy a pull up belt you add weight to...really get them lats firing

fire it up to the MAX

 

[MarshMonsta]

Y

Thats a big test pump you must be feeling it hard

Yeah it's not to bad bro,never tried tren before but I like it so far lol my sleep has actually improved alot on these compounds

 

[stevesmi]

You can always do some deload sessions if you don't feel like you are recovering okay

 

[Mobster]

Night shifts were tough

 

[ceo]

Bros big reason we do this is so we can walk around the beach with no shirt.
You're showing exactly why we do it.

 

[ROIDDERS]

Food looks incredible and those pictures.
I really like to see it. that cake wow!

 

[chesty]

Where did you go on vacation? I can't remember if you wrote it or not. In the log, I'm trying to skim through.
That looks like a cool place.

 

[Ulter]

Those are some delicious-looking meals.
And your workouts are fantastic. Good volume.

 

[e2]

Nice to see you enjoyed your vacation.
That peacock looks really cool. I hope it didn't poop all over your deck.

 

[2Thick]

Cardio looks really solid.
I like the bicycling routine. You put together very simple and effective.

 

[Vadim Fedorov]

112 kg is not bad at all.
I would have never guessed that. You look super lean.

 

[Wootoom]

yeah dropping the tren is a great idea!
i really hate tren, so damn toxic just hate the steroid in general never again for me!

 

[JasonPriest]

that is a gorgeous vacation spot!
There are so many amazing places on this planet that I would like to check out 1 day.

 

[BodyMonster34]

Bro, keep up with the hardcore training.
I like that. You hit the seated cable lows, and tricep dumbbell Skull Crushers. That's real man, training.

 

[Quadsweep]

Absolutely amazing job on this.
Be careful though, doing so many incline exercises, you don't want to put too much pressure on the shoulders.

 

[Masonic Bodybuilder]

I am due for a vacation, lol.

 

[LevButlerov]

Y

Yeah it's not to bad bro,never tried tren before but I like it so far lol my sleep has actually improved alot on these compounds

Trenbolone + sleep improvements, you must be the HULK brother

 

[ballin2504]

I always hated night shift

 

[25homes]

Nice work