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Man, you are an amazing chef.
Those meals. Sure. Look tempting.
Those meals. Sure. Look tempting.
LevButlerov
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4lbs up is a big gain, I think you can gain more. @MarshMonstaThanks my brother,everything is starting to pump along nicely atm I'm up nearly 4 pounds over past 3 or so weeks.
Yes of course I'm still hammering the steak on the daily my man,that last food share is all steak except the upper right pic which was lamb chops and mac but rest is crumbsteak,rump steak stir-fry and rib fillett and pasta I might have to buy a cow soon
Don't worry brother this bulk is far from over,more gains are coming
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
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
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 nice trading and food pics. Really enjoy seeing these.
LevButlerov
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@MarshMonsta meals are looking good bro!
Thank you bro
I think this bulk will turn out fine in the end my bro,i just have to continue to step everything up each week and I'll get some real results
Thank you bro
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
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 numbers look good.......
leg press going to 420kgs 500kgs on the horizon i see it bro @MarshMonsta
I'd say it's closer than we think @Npcclassicphysique champ,about 4 months ago I could do 435kg for 15 reps but now my reps are way slower with a pause lol I'd say I'm good for 450kg atm
Attachments
closer and i see them legs growing
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-30 mins bike
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-30 mins bike
LevButlerov
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Noticing your dedication is very high, full support.
Im calling it deadication from now on lol it only ends when I'm dead!Noticing your dedication is very high, full support.
Thanks for your ongoing support brother as always I appreciate you and tonight I'll be bringing something spectacular to my back session....I feel a 110kg single arm row for 10reps calling me
Thank you my brother
LevButlerov
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It never ends, even after the end lolIm calling it deadication from now on lol it only ends when I'm dead!
Thanks for your ongoing support brother as always I appreciate you and tonight I'll be bringing something spectacular to my back session....I feel a 110kg single arm row for 10reps calling me
we just start over and bodybuild again @MarshMonsta
Thanks @Mobster I will try 120kg next session.
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
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
My man, you're doing an amazing job.
Nice pushing on that leg training. That's some Big Time weights!
Nice pushing on that leg training. That's some Big Time weights!
bro this some real man training right here.
you got a lot of plates on there. like a true warrior
you got a lot of plates on there. like a true warrior
Another successful week in the books, looking fantastic.
@MarshMonsta that’s a good shoulder workout man. Great volume.
Glad to hear you focused on form and slower reps while going heavy with shoulders. Definitely helps prevent injury.
@MarshMonsta Intense shoulder workout! You really hit them from all angles with a good combination of presses, raises, and flyes. Smart to prioritize controlled form even with heavy weight. That cable rear delt/flyt deck side raise superset is a great way to maximize time under tension. Finished strong with the cardio too. Keep up the great work!
Thanks my brother
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.
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 Great update man....keep up the good work........
Of course my bro i make the madest feeds
...no pic on kfc sorry bro I was at work on the run lol it looked like shit anyways
...no pic on kfc sorry bro I was at work on the run lol it looked like shit anyways
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.
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.
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.
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.If you ever come up Cairns or Townsville way let me know my brother I'd love to have a training session with you and exchange ideas/techniques
daily rage to the max hate the cardio but you gotta hit the cardio hard bro @MarshMonsta
Definitely my brother cardio must be done daily in one way shape or form
cardio to the stars broDefinitely my brother cardio must be done daily in one way shape or form
Last nights chest/tricep session.
Warm up-peck deck & smith press
Incline Smith press-3×12@100kg
Peck deck-3x12@50kg,60,70
Seated wide press-3×10@100kg
Decline db press-3×12@80kg
Triceps-
V-bar cable pulldowns-4x12@50,60,70,60kg
Incline db skullcrushers-4x10@38kg
Seated tricep extension-2×10
Warm up-peck deck & smith press
Incline Smith press-3×12@100kg
Peck deck-3x12@50kg,60,70
Seated wide press-3×10@100kg
Decline db press-3×12@80kg
Triceps-
V-bar cable pulldowns-4x12@50,60,70,60kg
Incline db skullcrushers-4x10@38kg
Seated tricep extension-2×10
I had to prioritise sleep and food above training so much this week my bro,but I got in for a great cardio session yesterday morning followed by and leg session in evening,I'll be posting it up soon with heaps food stuffthis is like a warm up day for you big bro @MarshMonsta
Yesterday morning started with some fasted cadio on bike for half hour then went home and ate up for a juicy leg pump that went down later in afternoon.
Warm up-5 mins bike
Leg extensions-2x12@30kg,35
Seated leg curl-2×12@35kg,40
Front squat machine-4×15
1@40kg
2@120kg
3@160
4@200
Barbell RDL-3×14
1@100kg
2@110
3@120
Abduction machine-3×15
1@60kg
2@75
3@85
Adduction machine-3×10
1@50kg
2@55
3@60
Leg extentions & seated leg curl supersets-3×10×10 all @ 50kg
Calves-6×sets Standing raise@80kg
Warm up-5 mins bike
Leg extensions-2x12@30kg,35
Seated leg curl-2×12@35kg,40
Front squat machine-4×15
1@40kg
2@120kg
3@160
4@200
Barbell RDL-3×14
1@100kg
2@110
3@120
Abduction machine-3×15
1@60kg
2@75
3@85
Adduction machine-3×10
1@50kg
2@55
3@60
Leg extentions & seated leg curl supersets-3×10×10 all @ 50kg
Calves-6×sets Standing raise@80kg
Attachments
Yesterdays meals
Meal 1-protein shake with 4 raw eggs,10g creatine,3 cups milk and 100g oats.
Protein-125g
Carbs-100g
Fats-40g
Fibre-6g
Meal 2- 150g middle bacon,2 eggs,half avocado on 2 pieces sour 80g cheese & 200g Greek yougut with berries.
P-110g
C-35g
F-50g
F-6g
Meal 3- 300g rib fillet,225g sweet potato,500g carbonara.
P-115g
C-140g
F-38g
F-4g
Meal 4- double quarter pounder & large chocolate shake.
P-55g
C-170g
F-64g
Meal 5- big boy shake
P-110g
C-40g
F-30g
F-3g
Meal 6- savoury mince rice & kimchi
P-60g
C-110g
F-36g
F-1.5g
Meal 1-protein shake with 4 raw eggs,10g creatine,3 cups milk and 100g oats.
Protein-125g
Carbs-100g
Fats-40g
Fibre-6g
Meal 2- 150g middle bacon,2 eggs,half avocado on 2 pieces sour 80g cheese & 200g Greek yougut with berries.
P-110g
C-35g
F-50g
F-6g
Meal 3- 300g rib fillet,225g sweet potato,500g carbonara.
P-115g
C-140g
F-38g
F-4g
Meal 4- double quarter pounder & large chocolate shake.
P-55g
C-170g
F-64g
Meal 5- big boy shake
P-110g
C-40g
F-30g
F-3g
Meal 6- savoury mince rice & kimchi
P-60g
C-110g
F-36g
F-1.5g
Attachments
sleep and food is key broI had to prioritise sleep and food above training so much this week my bro,but I got in for a great cardio session yesterday morning followed by and leg session in evening,I'll be posting it up soon with heaps food stuff
big growth @MarshMonsta
I'm up a few pounds my bro but getting leaner at same time lol lots more veins in legs,obliques and starting to appear on my backsleep and food is key bro
2.2gm gear plus protein is king...the EQ is making me eat evey 2 hrs I luv it@MarshMonsta now this is eating big bro
2200mg wow. How you feel?
1000mg sus, 600mg EQ,600 deca,5iu gh,40mg supadrol liquid preworkout my brother i feel like a million dollars,like I could blast forever
still no a.i either
You on any blood pressure meds?1000mg sus, 600mg EQ,600 deca,5iu gh,40mg supadrol liquid preworkout my brother i feel like a million dollars,like I could blast forever
No blood pressure meds my bro all I take is cialis and asprin,blood pressure is sitting well atm but iv got meds on hand if needed though,I use vitimins,fasted cardio & diet as first line of defence for blood pressure and meditation for those days i really want to kill someone
It's never to late for a 100gm protein shake my bro
million dollars feel bro and thats because you eat big and train big and MOSt important have the GENETICS for it bro1000mg sus, 600mg EQ,600 deca,5iu gh,40mg supadrol liquid preworkout my brother i feel like a million dollars,like I could blast forever
NEVER too lateIt's never to late for a 100gm protein shake my bro
lol
Yesssssir
I'd say at this point the will to want to achieve more is the key factor my bro I'm honesty not the most genetically gifted person but I'll go that hard with this shit that it causes magnificent changes.
Shit i woke up 4hrs into sleep last night,to eat chocolate cake and skull milk out of the bottle.NEVER too late
id want some chocolate milk this morning bro lol but cardio time
Chocolate whey shake with 6 eggs after cardio ezy my broski
a true hero of the EVO familyChocolate whey shake with 6 eggs after cardio ezy my broski
Let's go @Npcclassicphysique champa true hero of the EVO family
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stacked and shredded @MarshMonsta bro your arms be huge!
your arms be huge!
Thanks broski but I just finished shoulders lol going to hit calves hard and slam down 120g of broteinstacked and shredded @MarshMonsta bro
120grams like an animalThanks broski but I just finished shoulders lol going to hit calves hard and slam down 120g of brotein
2x120g shakes a day from now on my bro...proper animal120grams like an animal
superman! PUMP2x120g shakes a day from now on my bro...proper animal
That's a really big cycle. Wow, let us know what kind of side effects. You start getting.
bro dayum, nice cycle. big boy cycle for sure.
but why no tren?
but why no tren?
Badass putting down those raw eggs!
Last nights killa shoulder pump!
Warm up-front raise-2×12@15kg
Side raise-2×12@15kg
shoulder press-2×10@20kg,40kg
Hammer strength shoulder press-4×12
1@80kg
2@90
3@100
4@110-for 6 reps,80kg for 4 reps
Flyt deck side raise-4×14
1@45kg
2@50
3@55
4@60
Single arm Cable Front raise-3×14
*all @ 20kg
Single arm reverse peck deck-4×14
1@60kg
2@65
3@70
4@65
Superset to finish off shoulders was 3 sets of 10xdumbell side raise@25kg followed by 10x lying down rear delt rows@60kg
Calves-
Standing calf raise machine-5×15
1@40kg
2@80
3@100
4@110
5@100
Seated calf raise-3×15@60kg
Cardio-20mins walk
Warm up-front raise-2×12@15kg
Side raise-2×12@15kg
shoulder press-2×10@20kg,40kg
Hammer strength shoulder press-4×12
1@80kg
2@90
3@100
4@110-for 6 reps,80kg for 4 reps
Flyt deck side raise-4×14
1@45kg
2@50
3@55
4@60
Single arm Cable Front raise-3×14
*all @ 20kg
Single arm reverse peck deck-4×14
1@60kg
2@65
3@70
4@65
Superset to finish off shoulders was 3 sets of 10xdumbell side raise@25kg followed by 10x lying down rear delt rows@60kg
Calves-
Standing calf raise machine-5×15
1@40kg
2@80
3@100
4@110
5@100
Seated calf raise-3×15@60kg
Cardio-20mins walk
Thanks brother,the more I button up the diet ,training and recovery.....the more the results keep coming
