Veteran Log 2026 Growth Cycle Log with Gold Standard Labs (GSL)

[MarshMonsta]

Hey Evo fam,back here again for another marshmonsta inspired cruize/mass building log.After a short break to focus on cardio and leaning out, im feeling fit and focused and am ready to get this mass building phase underway.
The goal is to build solid,full-frame mass,pack on density and strength,and push each session with focus and purpose.No short cuts,no burnout-just steady,consistent gains over the next 20 weeks,using more compound movements and actually sticking to a program for a change...lets fuckin go!.

Height-6'4"
Current weight-102kg@ 8-10% BF
Target weight-115-120kg,lean dense muscle.

Phase structure.
Week 1-8 : cruise-lean mass,foundation recovery focused with moderate intensity and steady progression.

Week 9-16 Blast-focus on Max mass and density using high volume,high intensity advanced techniques.

Week 16-20 Extended cruize-solidify gains and maintain quality with slightly reduced volume while focusing on clean mass.

Suppliments.
Fish oil
Multivitamin
Day one-liver care
Magnesium
D3 & K2
Digestive enzymes
Vitamin c
Berberine
CoQ10
Citrus Bergamot
Red yeast rice
Pregnenolone
Dhea
Creatine
Whey protein-Max's supersize ultra.
-500mg/weekly Test E
-4iu's Hgh-pre bed
-50mg anadrol-preworkout
-250iu Hgc- 3xweekly
- Aromasin used if needed and will also incorporate insulin, NPP,Tren ace and injectable supadrol along the way at some point cose i cant help myself.

Meal plan- (6 meals)
Meal 1- 6 Egg whites +4 whole eggs
•1 cup oats + 3 scoops whey protein
•1 bannana or berries
• 1 tbsp almond butter
Macros-1200 cals/100g protein/170g carbs/36g fats.

Meal 2- mid morning
• 250g chicken breast
•1 cup brown rice or quinoa.
•1 cup steamed vegetables(broccoli,spinach/zucchini)
•1 tbsp olive oil
Macros-900 cals/70g/150g carbs/10g.

Meal 3-preworkout
•3 scoops whey protein
•1 cup white rice/2 slices wholegrain

 

[rizzlekdizzle]

Oh hell yeah this is going to be good!

 

[MarshMonsta]

Oh hell yeah this is going to be good!

Fuck me thats only half of the post lol I just lost the rest...but I'll fix it up now

 

[MarshMonsta]

Hey Evo fam,back here again for another marshmonsta inspired cruize/mass building log.After a short break to focus on cardio and leaning out, im feeling fit and focused and am ready to get this mass building phase underway.
The goal is to build solid,full-frame mass,pack on density and strength,and push each session with focus and purpose.No short cuts,no burnout-just steady,consistent gains over the next 20 weeks,using more compound movements and actually sticking to a program for a change...lets fuckin go!.

Height-6'4"
Current weight-102kg@ 8-10% BF
Target weight-115-120kg,lean dense muscle.

Phase structure.
Week 1-8 : cruise-lean mass,foundation recovery focused with moderate intensity and steady progression.

Week 9-16 Blast-focus on Max mass and density using high volume,high intensity advanced techniques.

Week 16-20 Extended cruize-solidify gains and maintain quality with slightly reduced volume while focusing on clean mass.

Suppliments.
Fish oil
Multivitamin
Day one-liver care
Magnesium
D3 & K2
Digestive enzymes
Vitamin c
Berberine
CoQ10
Citrus Bergamot
Red yeast rice
Pregnenolone
Dhea
Creatine
Whey protein-Max's supersize ultra.
-500mg/weekly Test E
-4iu's Hgh-pre bed
-50mg anadrol-preworkout
-250iu Hgc- 3xweekly
- Aromasin used if needed and will also incorporate insulin, NPP,Tren ace and injectable supadrol along the way at some point cose i cant help myself.

Meal plan- (6 meals)
Meal 1- 6 Egg whites +4 whole eggs
•1 cup oats + 3 scoops whey protein
•1 bannana or berries
• 1 tbsp almond butter
Macros-1200 cals/100g protein/170g carbs/36g fats.

Meal 2- mid morning
• 250g chicken breast
•1 cup brown rice or quinoa.
•1 cup steamed vegetables(broccoli,spinach/zucchini)
•1 tbsp olive oil
Macros-900 cals/70g/150g carbs/10g.

Meal 3-preworkout
•3 scoops whey protein
•1 cup white rice/2 slices wholegrainMeal 3-preworkout

Add on to first post made a stuff up sending.

Meal 3- Plus 1 bannana and spoon of honey.
Macros-600cals/40g protein/110g carbs/25g fats.

Meal 4 -Post workout
• 3 scoops mass gainer with milk
Macros-1250/60g protein/200g carbs/22g fats.

Meal 5-dinner
•250-300g lean beef/ chicken or fish.
•1-2 cups rice or pasta
•Large serving vegetables
•1-2 spoons olive oil
Macros-800 cals/60g protein/100g carbs/20g fats.

Meal 6- pre-bed
•250g cottage cheese or Greek yogurt
•1 tbsp natural peanut butter
•1 handful mixed nuts
•Optional: Casein protein
Macros-500 cals/50G protein/25g carbs/25g fats.

Marshmonsta weekly training split.

Day 1 – Chest & Triceps
Bench Press – 4x8–10
Incline Dumbbell Press – 3x10–12
Chest Flyes (Cable or Dumbbell) – 3x12–15
Dips (weighted if possible) – 3x10–12
Tricep Pushdowns – 3x12–15
Overhead Dumbbell Tricep Extension – 3x10–12

Day 2 – Back & Biceps
Pull-Ups (weighted if possible) – 4x8–10
Barbell Row – 4x8–10
Lat Pulldown (Wide Grip) – 3x10–12
Seated Cable Row – 3x10–12
Barbell Bicep Curl – 3x10–12
Hammer Curls – 3x12–15

Day 3 -Rest

Day 4– Legs & Abs
Squat – 4x8–10
Leg Press – 4x10–12
Romanian Deadlift – 3x8–10
Leg Curl – 3x12–15
Standing Calf Raises – 4x15–20
Hanging Leg Raises – 3x15
Cable Crunch – 3x15–20
Planks

Day 5 – Shoulders & Traps
Military Press – 5x4–6 (heavy)
Dumbbell Lateral Raises – 4x12–15 (superset with Front Raises)
Front Raises – 4x12
Rear Delt Flyes – 4x12–15
Barbell Shrugs – 5x8–10

Day 6- rest
Day 7-Active recovery/cardio work

Gear touchdown pictures are in coming anytime now and starting pics will be up with the bloodwork in next week or so but for now lets get this log pumping @LevButlerov my brother and approve this shit!

 

[MarshMonsta]

Wednesday afternoon touchdown from @Gold Standard Labs was waiting for me to get home from work and it doesn't get any better than that,as always a big thank you to them and their support i have received over the years!

 

[Pepty]

Hey brother,

I really like your workout plan
I’m planning to change mine soon and I’ll probably take some inspiration from yours.

I was wondering: doesn’t HCG spike your E2 through the roof? I’m also on 500 mg of test per week.
Right now I’m having some E2 issues (I’m controlling it with an AI), so I’m removing HCG from the equation at least for the moment.

How do you manage this?

 

[Gold Standard Labs]

Wednesday afternoon touchdown from @Gold Standard Labs was waiting for me to get home from work and it doesn't get any better than that,as always a big thank you to them and their support i have received over the years!

You have been with us from the beginning brother, it's an honour having you onboard the team - you're a legend and it's a privelage to be a part of your fitness journey

Much love brother, always in your corner and got your back 100 percent

Keen to watch you send it

 

[waggat]

Hey Evo fam,back here again for another marshmonsta inspired cruize/mass building log.After a short break to focus on cardio and leaning out, im feeling fit and focused and am ready to get this mass building phase underway.
The goal is to build solid,full-frame mass,pack on density and strength,and push each session with focus and purpose.No short cuts,no burnout-just steady,consistent gains over the next 20 weeks,using more compound movements and actually sticking to a program for a change...lets fuckin go!.

Height-6'4"
Current weight-102kg@ 8-10% BF
Target weight-115-120kg,lean dense muscle.

Phase structure.
Week 1-8 : cruise-lean mass,foundation recovery focused with moderate intensity and steady progression.

Week 9-16 Blast-focus on Max mass and density using high volume,high intensity advanced techniques.

Week 16-20 Extended cruize-solidify gains and maintain quality with slightly reduced volume while focusing on clean mass.

Suppliments.
Fish oil
Multivitamin
Day one-liver care
Magnesium
D3 & K2
Digestive enzymes
Vitamin c
Berberine
CoQ10
Citrus Bergamot
Red yeast rice
Pregnenolone
Dhea
Creatine
Whey protein-Max's supersize ultra.
-500mg/weekly Test E
-4iu's Hgh-pre bed
-50mg anadrol-preworkout
-250iu Hgc- 3xweekly
- Aromasin used if needed and will also incorporate insulin, NPP,Tren ace and injectable supadrol along the way at some point cose i cant help myself.

Meal plan- (6 meals)
Meal 1- 6 Egg whites +4 whole eggs
•1 cup oats + 3 scoops whey protein
•1 bannana or berries
• 1 tbsp almond butter
Macros-1200 cals/100g protein/170g carbs/36g fats.

Meal 2- mid morning
• 250g chicken breast
•1 cup brown rice or quinoa.
•1 cup steamed vegetables(broccoli,spinach/zucchini)
•1 tbsp olive oil
Macros-900 cals/70g/150g carbs/10g.

Meal 3-preworkout
•3 scoops whey protein
•1 cup white rice/2 slices wholegrain

115-120kg that's some serious mass mate! Will be awesome to follow this!

Add on to first post made a stuff up sending.

Meal 3- Plus 1 bannana and spoon of honey.
Macros-600cals/40g protein/110g carbs/25g fats.

Meal 4 -Post workout
• 3 scoops mass gainer with milk
Macros-1250/60g protein/200g carbs/22g fats.

Meal 5-dinner
•250-300g lean beef/ chicken or fish.
•1-2 cups rice or pasta
•Large serving vegetables
•1-2 spoons olive oil
Macros-800 cals/60g protein/100g carbs/20g fats.

Meal 6- pre-bed
•250g cottage cheese or Greek yogurt
•1 tbsp natural peanut butter
•1 handful mixed nuts
•Optional: Casein protein
Macros-500 cals/50G protein/25g carbs/25g fats.

Marshmonsta weekly training split.

Day 1 – Chest & Triceps
Bench Press – 4x8–10
Incline Dumbbell Press – 3x10–12
Chest Flyes (Cable or Dumbbell) – 3x12–15
Dips (weighted if possible) – 3x10–12
Tricep Pushdowns – 3x12–15
Overhead Dumbbell Tricep Extension – 3x10–12

Day 2 – Back & Biceps
Pull-Ups (weighted if possible) – 4x8–10
Barbell Row – 4x8–10
Lat Pulldown (Wide Grip) – 3x10–12
Seated Cable Row – 3x10–12
Barbell Bicep Curl – 3x10–12
Hammer Curls – 3x12–15

Day 3 -Rest

Day 4– Legs & Abs
Squat – 4x8–10
Leg Press – 4x10–12
Romanian Deadlift – 3x8–10
Leg Curl – 3x12–15
Standing Calf Raises – 4x15–20
Hanging Leg Raises – 3x15
Cable Crunch – 3x15–20
Planks

Day 5 – Shoulders & Traps
Military Press – 5x4–6 (heavy)
Dumbbell Lateral Raises – 4x12–15 (superset with Front Raises)
Front Raises – 4x12
Rear Delt Flyes – 4x12–15
Barbell Shrugs – 5x8–10

Day 6- rest
Day 7-Active recovery/cardio work

Gear touchdown pictures are in coming anytime now and starting pics will be up with the bloodwork in next week or so but for now lets get this log pumping @LevButlerov my brother and approve this shit!

Do you prefer the classic bodybuilding type splits (and typically each BP once per week) or is it something you are just trying?

Wednesday afternoon touchdown from @Gold Standard Labs was waiting for me to get home from work and it doesn't get any better than that,as always a big thank you to them and their support i have received over the years!

Nice touchdown!

 

[MarshMonsta]

Hey brother,

I really like your workout plan
I’m planning to change mine soon and I’ll probably take some inspiration from yours.

I was wondering: doesn’t HCG spike your E2 through the roof? I’m also on 500 mg of test per week.
Right now I’m having some E2 issues (I’m controlling it with an AI), so I’m removing HCG from the equation at least for the moment.

How do you manage this?

Thanks bro and for sure iv basically just changed my usual training split and added more pressing movements with barbells/dumbells,added more compound work on legs and taken out a few cable excercises to get some quality mass.
I never had problems with e2 on hcg bro and I haven't used an AI for a good year or so,its when I got down to low body fat percentage the need for them was no longer but when I did use them I found that taking half to 1 Aromasin tab on my pin days kept me sweet.I think you made a good choice to drop hcg for a minute,you can find your perfect e2 level and maybe adjust and add back in later,depending on how you feel,but for me I always run hcg lol 3 years straight now keeps libido and testys pumping.

 

[MarshMonsta]

You have been with us from the beginning brother, it's an honour having you onboard the team - you're a legend and it's a privelage to be a part of your fitness journey

Much love brother, always in your corner and got your back 100 percent

Keen to watch you send it

Much luv and respect to you as always my brother....there's no other place id rather be than with team GSL and dont worry I'll be sending this MF to the moon!

 

[MarshMonsta]

115-120kg that's some serious mass mate! Will be awesome to follow this!

Do you prefer the classic bodybuilding type splits (and typically each BP once per week) or is it something you are just trying?


Nice touchdown!

Hey brother thanks for the ongoing support as always haha yeah im my mind i think 130kg peeled but I'll keep it realistic.
I do prefer the classic splits,the way I train and work only allowes for so many hardcore sessions per week plus I gotta get my ass up the hill tracks a few times a week and its about 2.5km up hill walk combined with another 2.5km stair climb at a good pace so yeah not over doing the cardio is going to be tuff,but size comes first.
Fuck yeah nice touchdown bro and came in 3 days I luv it.

 

[MarshMonsta]

Kicked off tonight with a good chest & tricep session and it felt hella good to be back training like normal again.

Warm up-peck deck -3 sets
-chest press- 2 sets
Bench press-4sets
1@80kg x10
2@100 × 10
3@120 ×6 dropped to 100kg x4
4@110 × 8

Incline dumbell press-3sets
1@70kg x 10
2@80 ×10
3@80 ×9

Dumbell flys-3sets@60kg x12

Weighted Dips-3sets
1@10kg x 12
2@20 × 10
3@25 × 10

Vbar cable tricep pushdowns-3sets
1@50kg x12
2@60 ×12
3@70 ×12

Seated overhead tricep extension-3sets
1@45kg x12
2@60 ×12
3@60 ×12
*This was ment to be a dumbbell excercise but more weight can be loaded on the cable with less elbow stress.

No cardio tonight as im recovering from a huge 5km hill hike yesterday.

 

[HarleyGuy]

Add on to first post made a stuff up sending.

Meal 3- Plus 1 bannana and spoon of honey.
Macros-600cals/40g protein/110g carbs/25g fats.

Meal 4 -Post workout
• 3 scoops mass gainer with milk
Macros-1250/60g protein/200g carbs/22g fats.

Meal 5-dinner
•250-300g lean beef/ chicken or fish.
•1-2 cups rice or pasta
•Large serving vegetables
•1-2 spoons olive oil
Macros-800 cals/60g protein/100g carbs/20g fats.

Meal 6- pre-bed
•250g cottage cheese or Greek yogurt
•1 tbsp natural peanut butter
•1 handful mixed nuts
•Optional: Casein protein
Macros-500 cals/50G protein/25g carbs/25g fats.

Marshmonsta weekly training split.

Day 1 – Chest & Triceps
Bench Press – 4x8–10
Incline Dumbbell Press – 3x10–12
Chest Flyes (Cable or Dumbbell) – 3x12–15
Dips (weighted if possible) – 3x10–12
Tricep Pushdowns – 3x12–15
Overhead Dumbbell Tricep Extension – 3x10–12

Day 2 – Back & Biceps
Pull-Ups (weighted if possible) – 4x8–10
Barbell Row – 4x8–10
Lat Pulldown (Wide Grip) – 3x10–12
Seated Cable Row – 3x10–12
Barbell Bicep Curl – 3x10–12
Hammer Curls – 3x12–15

Day 3 -Rest

Day 4– Legs & Abs
Squat – 4x8–10
Leg Press – 4x10–12
Romanian Deadlift – 3x8–10
Leg Curl – 3x12–15
Standing Calf Raises – 4x15–20
Hanging Leg Raises – 3x15
Cable Crunch – 3x15–20
Planks

Day 5 – Shoulders & Traps
Military Press – 5x4–6 (heavy)
Dumbbell Lateral Raises – 4x12–15 (superset with Front Raises)
Front Raises – 4x12
Rear Delt Flyes – 4x12–15
Barbell Shrugs – 5x8–10

Day 6- rest
Day 7-Active recovery/cardio work

Gear touchdown pictures are in coming anytime now and starting pics will be up with the bloodwork in next week or so but for now lets get this log pumping @LevButlerov my brother and approve this shit!

Oh ya baby here we go! I'm pumped for this

Current weight-102kg@ 8-10% BF
Target weight-115-120kg,lean dense muscle.

This is gonna be fun to watch!!

Nice TD for @Gold Standard Labs too, you're all set let's do this!

Log is in mod que for approval, won't be long now.

 

[waggat]

Kicked off tonight with a good chest & tricep session and it felt hella good to be back training like normal again.

Warm up-peck deck -3 sets
-chest press- 2 sets
Bench press-4sets
1@80kg x10
2@100 × 10
3@120 ×6 dropped to 100kg x4
4@110 × 8

Incline dumbell press-3sets
1@70kg x 10
2@80 ×10
3@80 ×9

Dumbell flys-3sets@60kg x12

Weighted Dips-3sets
1@10kg x 12
2@20 × 10
3@25 × 10

Vbar cable tricep pushdowns-3sets
1@50kg x12
2@60 ×12
3@70 ×12

Seated overhead tricep extension-3sets
1@45kg x12
2@60 ×12
3@60 ×12
*This was ment to be a dumbbell excercise but more weight can be loaded on the cable with less elbow stress.

No cardio tonight as im recovering from a huge 5km hill hike yesterday.

Strong AF as usual mate.

That's why I like the classic 4-way... Chest and tri's is the perfect volume to me (compared to say push with adding shoulders it feels a compromise intensity wise).

Was wondering about your set structure when you posted the template. I see you typically do two sets at the top weight or sometimes ramp over all three.

 

[Coolguy]

Yes!!! Another @MarshMonsta log.
What a legend

 

[LevButlerov]

Hey Evo fam,back here again for another marshmonsta inspired cruize/mass building log.After a short break to focus on cardio and leaning out, im feeling fit and focused and am ready to get this mass building phase underway.
The goal is to build solid,full-frame mass,pack on density and strength,and push each session with focus and purpose.No short cuts,no burnout-just steady,consistent gains over the next 20 weeks,using more compound movements and actually sticking to a program for a change...lets fuckin go!.

Height-6'4"
Current weight-102kg@ 8-10% BF
Target weight-115-120kg,lean dense muscle.

Phase structure.
Week 1-8 : cruise-lean mass,foundation recovery focused with moderate intensity and steady progression.

Week 9-16 Blast-focus on Max mass and density using high volume,high intensity advanced techniques.

Week 16-20 Extended cruize-solidify gains and maintain quality with slightly reduced volume while focusing on clean mass.

Suppliments.
Fish oil
Multivitamin
Day one-liver care
Magnesium
D3 & K2
Digestive enzymes
Vitamin c
Berberine
CoQ10
Citrus Bergamot
Red yeast rice
Pregnenolone
Dhea
Creatine
Whey protein-Max's supersize ultra.
-500mg/weekly Test E
-4iu's Hgh-pre bed
-50mg anadrol-preworkout
-250iu Hgc- 3xweekly
- Aromasin used if needed and will also incorporate insulin, NPP,Tren ace and injectable supadrol along the way at some point cose i cant help myself.

Meal plan- (6 meals)
Meal 1- 6 Egg whites +4 whole eggs
•1 cup oats + 3 scoops whey protein
•1 bannana or berries
• 1 tbsp almond butter
Macros-1200 cals/100g protein/170g carbs/36g fats.

Meal 2- mid morning
• 250g chicken breast
•1 cup brown rice or quinoa.
•1 cup steamed vegetables(broccoli,spinach/zucchini)
•1 tbsp olive oil
Macros-900 cals/70g/150g carbs/10g.

Meal 3-preworkout
•3 scoops whey protein
•1 cup white rice/2 slices wholegrain

Add on to first post made a stuff up sending.

Meal 3- Plus 1 bannana and spoon of honey.
Macros-600cals/40g protein/110g carbs/25g fats.

Meal 4 -Post workout
• 3 scoops mass gainer with milk
Macros-1250/60g protein/200g carbs/22g fats.

Meal 5-dinner
•250-300g lean beef/ chicken or fish.
•1-2 cups rice or pasta
•Large serving vegetables
•1-2 spoons olive oil
Macros-800 cals/60g protein/100g carbs/20g fats.

Meal 6- pre-bed
•250g cottage cheese or Greek yogurt
•1 tbsp natural peanut butter
•1 handful mixed nuts
•Optional: Casein protein
Macros-500 cals/50G protein/25g carbs/25g fats.

Marshmonsta weekly training split.

Day 1 – Chest & Triceps
Bench Press – 4x8–10
Incline Dumbbell Press – 3x10–12
Chest Flyes (Cable or Dumbbell) – 3x12–15
Dips (weighted if possible) – 3x10–12
Tricep Pushdowns – 3x12–15
Overhead Dumbbell Tricep Extension – 3x10–12

Day 2 – Back & Biceps
Pull-Ups (weighted if possible) – 4x8–10
Barbell Row – 4x8–10
Lat Pulldown (Wide Grip) – 3x10–12
Seated Cable Row – 3x10–12
Barbell Bicep Curl – 3x10–12
Hammer Curls – 3x12–15

Day 3 -Rest

Day 4– Legs & Abs
Squat – 4x8–10
Leg Press – 4x10–12
Romanian Deadlift – 3x8–10
Leg Curl – 3x12–15
Standing Calf Raises – 4x15–20
Hanging Leg Raises – 3x15
Cable Crunch – 3x15–20
Planks

Day 5 – Shoulders & Traps
Military Press – 5x4–6 (heavy)
Dumbbell Lateral Raises – 4x12–15 (superset with Front Raises)
Front Raises – 4x12
Rear Delt Flyes – 4x12–15
Barbell Shrugs – 5x8–10

Day 6- rest
Day 7-Active recovery/cardio work

Gear touchdown pictures are in coming anytime now and starting pics will be up with the bloodwork in next week or so but for now lets get this log pumping @LevButlerov my brother and approve this shit!

Wednesday afternoon touchdown from @Gold Standard Labs was waiting for me to get home from work and it doesn't get any better than that,as always a big thank you to them and their support i have received over the years!

killer log incoming EVO family support @MarshMonsta you're going to get amazing growth this cycle!

 

[MarshMonsta]

Oh ya baby here we go! I'm pumped for this


This is gonna be fun to watch!!

Nice TD for @Gold Standard Labs too, you're all set let's do this!

Log is in mod que for approval, won't be long now.

Thats what I like to hear @HarleyGuy...a bit of excitement around here lol lets fucking get this one bro its going to be a hectic cruize trust me.
Approved or not its already on....lets go huge back/bicep pump tonight

 

[MarshMonsta]

killer log incoming EVO family support @MarshMonsta you're going to get amazing growth this cycle!

Killer log has started my brother, its time to pack the kg's on now and the days of heavy cardio/fasting clean up mode is over so calories are on the rise.
Lets go!..

 

[MarshMonsta]

Strong AF as usual mate.

That's why I like the classic 4-way... Chest and tri's is the perfect volume to me (compared to say push with adding shoulders it feels a compromise intensity wise).

Was wondering about your set structure when you posted the template. I see you typically do two sets at the top weight or sometimes ramp over all three.

Hang on bro a 4 way?...I was just happy with that one 3 way I had back in my mid 30's with these two chicks from town one night haha 4 ways next level but!
Yeah I tried to do push/pull a few times but when you smashed the shoulders that same night as chest/tris it proper fucks my recovery and I cant get the same power out of shoulder pressing after hitting chest lol it just doesn't work,and I ran the top set first thing and ramped down but made no difference to me...I like to pyramid weights up to be honest loads joints up gradually and is safe as.

 

[MarshMonsta]

Yes!!! Another @MarshMonsta log.
What a legend

While the marshmonsta still breaths,there's always another log! hoorahh!

 

[LevButlerov]

Killer log has started my brother, its time to pack the kg's on now and the days of heavy cardio/fasting clean up mode is over so calories are on the rise.
Lets go!..

I cant wait for you to beast mode it

 

[MarshMonsta]

I cant wait for you to beast mode it

Same here my brother...im really pumped for this log,its structured a little differently than usual and will involve some crazy beast mode lifts as always,
I will also be training my new partner through her 20wk bikini build she just started so I'll post some of that action up along the way also.

 

[stevesmi]

Hey Evo fam,back here again for another marshmonsta inspired cruize/mass building log.After a short break to focus on cardio and leaning out, im feeling fit and focused and am ready to get this mass building phase underway.
The goal is to build solid,full-frame mass,pack on density and strength,and push each session with focus and purpose.No short cuts,no burnout-just steady,consistent gains over the next 20 weeks,using more compound movements and actually sticking to a program for a change...lets fuckin go!.

Height-6'4"
Current weight-102kg@ 8-10% BF
Target weight-115-120kg,lean dense muscle.

Phase structure.
Week 1-8 : cruise-lean mass,foundation recovery focused with moderate intensity and steady progression.

Week 9-16 Blast-focus on Max mass and density using high volume,high intensity advanced techniques.

Week 16-20 Extended cruize-solidify gains and maintain quality with slightly reduced volume while focusing on clean mass.

Suppliments.
Fish oil
Multivitamin
Day one-liver care
Magnesium
D3 & K2
Digestive enzymes
Vitamin c
Berberine
CoQ10
Citrus Bergamot
Red yeast rice
Pregnenolone
Dhea
Creatine
Whey protein-Max's supersize ultra.
-500mg/weekly Test E
-4iu's Hgh-pre bed
-50mg anadrol-preworkout
-250iu Hgc- 3xweekly
- Aromasin used if needed and will also incorporate insulin, NPP,Tren ace and injectable supadrol along the way at some point cose i cant help myself.

Meal plan- (6 meals)
Meal 1- 6 Egg whites +4 whole eggs
•1 cup oats + 3 scoops whey protein
•1 bannana or berries
• 1 tbsp almond butter
Macros-1200 cals/100g protein/170g carbs/36g fats.

Meal 2- mid morning
• 250g chicken breast
•1 cup brown rice or quinoa.
•1 cup steamed vegetables(broccoli,spinach/zucchini)
•1 tbsp olive oil
Macros-900 cals/70g/150g carbs/10g.

Meal 3-preworkout
•3 scoops whey protein
•1 cup white rice/2 slices wholegrain

@MarshMonsta keep up the good work on this. The different supplements you're putting together are really nice and I like the testosterone as well.

 

[HarleyGuy]

Bench press-4sets
1@80kg x10
2@100 × 10
3@120 ×6 dropped to 100kg x4
4@110 × 8

Forgot to mention... this is f*ckin nice bro!

Weighted Dips-3sets
1@10kg x 12
2@20 × 10
3@25 × 10

This too!

Thats what I like to hear @HarleyGuy...a bit of excitement around here lol

You get us fired up my brother!

Hang on bro a 4 way?

Where? And when? You holdin' out on me Marsh?

will involve some crazy beast mode lifts as always,

I know you will... can't wait!

 

[Pigsy]

Hey Evo fam,back here again for another marshmonsta inspired cruize/mass building log.After a short break to focus on cardio and leaning out, im feeling fit and focused and am ready to get this mass building phase underway.
The goal is to build solid,full-frame mass,pack on density and strength,and push each session with focus and purpose.No short cuts,no burnout-just steady,consistent gains over the next 20 weeks,using more compound movements and actually sticking to a program for a change...lets fuckin go!.

Height-6'4"
Current weight-102kg@ 8-10% BF
Target weight-115-120kg,lean dense muscle.

Phase structure.
Week 1-8 : cruise-lean mass,foundation recovery focused with moderate intensity and steady progression.

Week 9-16 Blast-focus on Max mass and density using high volume,high intensity advanced techniques.

Week 16-20 Extended cruize-solidify gains and maintain quality with slightly reduced volume while focusing on clean mass.

Suppliments.
Fish oil
Multivitamin
Day one-liver care
Magnesium
D3 & K2
Digestive enzymes
Vitamin c
Berberine
CoQ10
Citrus Bergamot
Red yeast rice
Pregnenolone
Dhea
Creatine
Whey protein-Max's supersize ultra.
-500mg/weekly Test E
-4iu's Hgh-pre bed
-50mg anadrol-preworkout
-250iu Hgc- 3xweekly
- Aromasin used if needed and will also incorporate insulin, NPP,Tren ace and injectable supadrol along the way at some point cose i cant help myself.

Meal plan- (6 meals)
Meal 1- 6 Egg whites +4 whole eggs
•1 cup oats + 3 scoops whey protein
•1 bannana or berries
• 1 tbsp almond butter
Macros-1200 cals/100g protein/170g carbs/36g fats.

Meal 2- mid morning
• 250g chicken breast
•1 cup brown rice or quinoa.
•1 cup steamed vegetables(broccoli,spinach/zucchini)
•1 tbsp olive oil
Macros-900 cals/70g/150g carbs/10g.

Meal 3-preworkout
•3 scoops whey protein
•1 cup white rice/2 slices wholegrain

Welcome back brother, will be following

 

[Mobster]

Week 1-8 : cruise-lean mass,foundation recovery focused with moderate intensity and steady progression.

Week 9-16 Blast-focus on Max mass and density using high volume,high intensity advanced techniques.

Week 16-20 Extended cruize-solidify gains and maintain quality with slightly reduced volume while focusing on clean mass

Gonna follow this one

 

[ROIDDERS]

Hey Evo fam,back here again for another marshmonsta inspired cruize/mass building log.After a short break to focus on cardio and leaning out, im feeling fit and focused and am ready to get this mass building phase underway.
The goal is to build solid,full-frame mass,pack on density and strength,and push each session with focus and purpose.No short cuts,no burnout-just steady,consistent gains over the next 20 weeks,using more compound movements and actually sticking to a program for a change...lets fuckin go!.

Height-6'4"
Current weight-102kg@ 8-10% BF
Target weight-115-120kg,lean dense muscle.

Phase structure.
Week 1-8 : cruise-lean mass,foundation recovery focused with moderate intensity and steady progression.

Week 9-16 Blast-focus on Max mass and density using high volume,high intensity advanced techniques.

Week 16-20 Extended cruize-solidify gains and maintain quality with slightly reduced volume while focusing on clean mass.

Suppliments.
Fish oil
Multivitamin
Day one-liver care
Magnesium
D3 & K2
Digestive enzymes
Vitamin c
Berberine
CoQ10
Citrus Bergamot
Red yeast rice
Pregnenolone
Dhea
Creatine
Whey protein-Max's supersize ultra.
-500mg/weekly Test E
-4iu's Hgh-pre bed
-50mg anadrol-preworkout
-250iu Hgc- 3xweekly
- Aromasin used if needed and will also incorporate insulin, NPP,Tren ace and injectable supadrol along the way at some point cose i cant help myself.

Meal plan- (6 meals)
Meal 1- 6 Egg whites +4 whole eggs
•1 cup oats + 3 scoops whey protein
•1 bannana or berries
• 1 tbsp almond butter
Macros-1200 cals/100g protein/170g carbs/36g fats.

Meal 2- mid morning
• 250g chicken breast
•1 cup brown rice or quinoa.
•1 cup steamed vegetables(broccoli,spinach/zucchini)
•1 tbsp olive oil
Macros-900 cals/70g/150g carbs/10g.

Meal 3-preworkout
•3 scoops whey protein
•1 cup white rice/2 slices wholegrain

Yet another log out of you. You are a logging machine. It's always good to see your progression in real time and I'm looking forward to following it. @MarshMonsta

 

[ceo]

Hey Evo fam,back here again for another marshmonsta inspired cruize/mass building log.After a short break to focus on cardio and leaning out, im feeling fit and focused and am ready to get this mass building phase underway.
The goal is to build solid,full-frame mass,pack on density and strength,and push each session with focus and purpose.No short cuts,no burnout-just steady,consistent gains over the next 20 weeks,using more compound movements and actually sticking to a program for a change...lets fuckin go!.

Height-6'4"
Current weight-102kg@ 8-10% BF
Target weight-115-120kg,lean dense muscle.

Phase structure.
Week 1-8 : cruise-lean mass,foundation recovery focused with moderate intensity and steady progression.

Week 9-16 Blast-focus on Max mass and density using high volume,high intensity advanced techniques.

Week 16-20 Extended cruize-solidify gains and maintain quality with slightly reduced volume while focusing on clean mass.

Suppliments.
Fish oil
Multivitamin
Day one-liver care
Magnesium
D3 & K2
Digestive enzymes
Vitamin c
Berberine
CoQ10
Citrus Bergamot
Red yeast rice
Pregnenolone
Dhea
Creatine
Whey protein-Max's supersize ultra.
-500mg/weekly Test E
-4iu's Hgh-pre bed
-50mg anadrol-preworkout
-250iu Hgc- 3xweekly
- Aromasin used if needed and will also incorporate insulin, NPP,Tren ace and injectable supadrol along the way at some point cose i cant help myself.

Meal plan- (6 meals)
Meal 1- 6 Egg whites +4 whole eggs
•1 cup oats + 3 scoops whey protein
•1 bannana or berries
• 1 tbsp almond butter
Macros-1200 cals/100g protein/170g carbs/36g fats.

Meal 2- mid morning
• 250g chicken breast
•1 cup brown rice or quinoa.
•1 cup steamed vegetables(broccoli,spinach/zucchini)
•1 tbsp olive oil
Macros-900 cals/70g/150g carbs/10g.

Meal 3-preworkout
•3 scoops whey protein
•1 cup white rice/2 slices wholegrain

Bros, this is a good setup you have here. The supplements are looking good. @MarshMonsta I like the weekly testosterone, 500mg.

 

[MarshMonsta]

Today's back & bicep blast went well,I had the day off from work due to severe storms so got plenty food and sleep in to help recover from last nights chest sesh.

Warm up-lat pulldowns machine-4×10

Pull up's-4 sets
1@bodyweight x 12
2@w/20kg plate
3@15kg x10
4@10kg x10

Barbell rows-4 sets
1@60kg x 10
2@80kg x10
3@90 ×10
4@90 ×10

(Wide grip)-Seated Cable pulldowns-3 set
1@80kg x10
2@85 ×10
3@90 × 8

Seated Cable row(close grip)-3 sets
1@60kg x10
2@70 ×10
3@70 ×10

Ez-bar bicep curls-3 sets
1@30kg x10
2@35 x10
3@40 ×10

Crossbody hammer curls-3 sets
1@35kg x10
2@40 ×10
3@45 ×10

Cardio-15 mins bike
▪︎last nights post workout meal
580g t-bone steak
Shit tonne of rice noodles and chicken
Plate of Broccolini.

 

[MarshMonsta]

@MarshMonsta keep up the good work on this. The different supplements you're putting together are really nice and I like the testosterone as well.

Thanks man,your going to like this one lol heaps of different supps will get deployed as we go along no doubt....although I keep wanting to add EQ in with the test.

 

[stevesmi]

Thanks man,your going to like this one lol heaps of different supps will get deployed as we go along no doubt....although I keep wanting to add EQ in with the test.

yeah your logs are always amazing !

 

[MarshMonsta]

Forgot to mention... this is f*ckin nice bro!


This too!


You get us fired up my brother!


Where? And when? You holdin' out on me Marsh?


I know you will... can't wait!

Off to a steady start bro iv been training full-bodied workouts the past 4 or so weeks plus all the hill hiking and fasting got my strength down a touch but im pushing calories up fairly fast to keep up with recovery and I'll push hard as I possibly can to get the fire roaring again lol its only a matter of a few weeks worth of training like a beast and shit will be normal again...to me anyways lol
Haha I know right!...waggat said 4 way i got excited for a minute
Reminded me of that real good bro I had back in the day who introduced me to the whole gym and juice scene when I broke up with my first misses,anyways he helped me out and got me jacked on the sus250 and turned out that he worked the same job as me during day but he had a side hussle as a stripper for hens parties and stuff haha lets just say he knew alot of female strippers and alright sloots who hit the town back in the day so he hooked me up with some crazy ones and well you know how it gos after many drinks and being at strip joints with 2 sloots all night ends up

 

[Ulter]

Hey Evo fam,back here again for another marshmonsta inspired cruize/mass building log.After a short break to focus on cardio and leaning out, im feeling fit and focused and am ready to get this mass building phase underway.
The goal is to build solid,full-frame mass,pack on density and strength,and push each session with focus and purpose.No short cuts,no burnout-just steady,consistent gains over the next 20 weeks,using more compound movements and actually sticking to a program for a change...lets fuckin go!.

Height-6'4"
Current weight-102kg@ 8-10% BF
Target weight-115-120kg,lean dense muscle.

Phase structure.
Week 1-8 : cruise-lean mass,foundation recovery focused with moderate intensity and steady progression.

Week 9-16 Blast-focus on Max mass and density using high volume,high intensity advanced techniques.

Week 16-20 Extended cruize-solidify gains and maintain quality with slightly reduced volume while focusing on clean mass.

Suppliments.
Fish oil
Multivitamin
Day one-liver care
Magnesium
D3 & K2
Digestive enzymes
Vitamin c
Berberine
CoQ10
Citrus Bergamot
Red yeast rice
Pregnenolone
Dhea
Creatine
Whey protein-Max's supersize ultra.
-500mg/weekly Test E
-4iu's Hgh-pre bed
-50mg anadrol-preworkout
-250iu Hgc- 3xweekly
- Aromasin used if needed and will also incorporate insulin, NPP,Tren ace and injectable supadrol along the way at some point cose i cant help myself.

Meal plan- (6 meals)
Meal 1- 6 Egg whites +4 whole eggs
•1 cup oats + 3 scoops whey protein
•1 bannana or berries
• 1 tbsp almond butter
Macros-1200 cals/100g protein/170g carbs/36g fats.

Meal 2- mid morning
• 250g chicken breast
•1 cup brown rice or quinoa.
•1 cup steamed vegetables(broccoli,spinach/zucchini)
•1 tbsp olive oil
Macros-900 cals/70g/150g carbs/10g.

Meal 3-preworkout
•3 scoops whey protein
•1 cup white rice/2 slices wholegrain

@MarshMonsta One of the nice things about this is the different meals that you eat. It looks really nice. The protein and the other things are looking really strong.

 

[MarshMonsta]

Welcome back brother, will be following

Thanks legend,its good to be logging again.

 

[MarshMonsta]

Week 1-8 : cruise-lean mass,foundation recovery focused with moderate intensity and steady progression.

Week 9-16 Blast-focus on Max mass and density using high volume,high intensity advanced techniques.

Week 16-20 Extended cruize-solidify gains and maintain quality with slightly reduced volume while focusing on clean mass

Gonna follow this one

Hell yeah stevo...this one even has a little structure...lets go!

 

[MarshMonsta]

Yet another log out of you. You are a logging machine. It's always good to see your progression in real time and I'm looking forward to following it. @MarshMonsta

Haha yeah man I think next log will be my last as in I'll just run it forever or until I drop dead!

 

[MarshMonsta]

Bros, this is a good setup you have here. The supplements are looking good. @MarshMonsta I like the weekly testosterone, 500mg.

Hey my bro!..yeah same i like the switch to test E its nice,stable and safe to run of the long haul.I will eventually switch to sus at some point in this log as well.

 

[MarshMonsta]

yeah your logs are always amazing !

Thanks man i appreciate your words of encouragement they help alot

 

[MarshMonsta]

@MarshMonsta One of the nice things about this is the different meals that you eat. It looks really nice. The protein and the other things are looking really strong.

Im going to try stick to this new meal plan the best i can and not hit to many cheat meals like burgers and shit but on the weekends I'll crack and make the odd meal like in my other logs...like BBQ Ribs/beef stroanoff or carbonara thats for sure

 

[stevesmi]

Thanks man i appreciate your words of encouragement they help alot

A+++

 

[2Thick]

Wednesday afternoon touchdown from @Gold Standard Labs was waiting for me to get home from work and it doesn't get any better than that,as always a big thank you to them and their support i have received over the years!

Nothing better than a midweek touchdown. I love it. That is some juicy looking gear. You are blessed. @MarshMonsta

 

[MarshMonsta]

Nothing better than a midweek touchdown. I love it. That is some juicy looking gear. You are blessed. @MarshMonsta

Amen to that brother...the juice gods have looked after the marshmonsta well

 

[LevButlerov]

Same here my brother...im really pumped for this log,its structured a little differently than usual and will involve some crazy beast mode lifts as always,
I will also be training my new partner through her 20wk bikini build she just started so I'll post some of that action up along the way also.

I want to see you really dial this up

 

[MarshMonsta]

I want to see you really dial this up

Locked and loaded on this my bro...week 9-16 is where the volume/Weight & intensity will really hit hard

 

[Ulter]

Im going to try stick to this new meal plan the best i can and not hit to many cheat meals like burgers and shit but on the weekends I'll crack and make the odd meal like in my other logs...like BBQ Ribs/beef stroanoff or carbonara thats for sure

I like the meal plan.

 

[MarshMonsta]

I like the meal plan.

I have never stuck to a meal plan before so I should get some nice results lol

 

[Ulter]

I have never stuck to a meal plan before so I should get some nice results lol

that's hard to believe because you've always put together great meals.

 

[MarshMonsta]

that's hard to believe because you've always put together great meals.

Yeah I mean I always have stuck to my usual diet,but this one is more structured and timed and will be better for digestion i think.

 

[Doctakay]

Hey Evo fam,back here again for another marshmonsta inspired cruize/mass building log.After a short break to focus on cardio and leaning out, im feeling fit and focused and am ready to get this mass building phase underway.
The goal is to build solid,full-frame mass,pack on density and strength,and push each session with focus and purpose.No short cuts,no burnout-just steady,consistent gains over the next 20 weeks,using more compound movements and actually sticking to a program for a change...lets fuckin go!.

Height-6'4"
Current weight-102kg@ 8-10% BF
Target weight-115-120kg,lean dense muscle.

Phase structure.
Week 1-8 : cruise-lean mass,foundation recovery focused with moderate intensity and steady progression.

Week 9-16 Blast-focus on Max mass and density using high volume,high intensity advanced techniques.

Week 16-20 Extended cruize-solidify gains and maintain quality with slightly reduced volume while focusing on clean mass.

Suppliments.
Fish oil
Multivitamin
Day one-liver care
Magnesium
D3 & K2
Digestive enzymes
Vitamin c
Berberine
CoQ10
Citrus Bergamot
Red yeast rice
Pregnenolone
Dhea
Creatine
Whey protein-Max's supersize ultra.
-500mg/weekly Test E
-4iu's Hgh-pre bed
-50mg anadrol-preworkout
-250iu Hgc- 3xweekly
- Aromasin used if needed and will also incorporate insulin, NPP,Tren ace and injectable supadrol along the way at some point cose i cant help myself.

Meal plan- (6 meals)
Meal 1- 6 Egg whites +4 whole eggs
•1 cup oats + 3 scoops whey protein
•1 bannana or berries
• 1 tbsp almond butter
Macros-1200 cals/100g protein/170g carbs/36g fats.

Meal 2- mid morning
• 250g chicken breast
•1 cup brown rice or quinoa.
•1 cup steamed vegetables(broccoli,spinach/zucchini)
•1 tbsp olive oil
Macros-900 cals/70g/150g carbs/10g.

Meal 3-preworkout
•3 scoops whey protein
•1 cup white rice/2 slices wholegrain

Awww yes! The big homie back at it.
I'll be taking notes and learning how its done brother. Really looking forward to this one.

I'm blown away by the detail in the plan absolutely something to aspire to.

 

[MarshMonsta]

Awww yes! The big homie back at it.
I'll be taking notes and learning how its done brother. Really looking forward to this one.

I'm blown away by the detail in the plan absolutely something to aspire to.

Hell yeah im back bro...it was good to have a break and clean out for a bit,but new log,new approach and a new level of abomination in progress

 

[RoySimpson]

Hey Evo fam,back here again for another marshmonsta inspired cruize/mass building log.After a short break to focus on cardio and leaning out, im feeling fit and focused and am ready to get this mass building phase underway.
The goal is to build solid,full-frame mass,pack on density and strength,and push each session with focus and purpose.No short cuts,no burnout-just steady,consistent gains over the next 20 weeks,using more compound movements and actually sticking to a program for a change...lets fuckin go!.

Height-6'4"
Current weight-102kg@ 8-10% BF
Target weight-115-120kg,lean dense muscle.

Phase structure.
Week 1-8 : cruise-lean mass,foundation recovery focused with moderate intensity and steady progression.

Week 9-16 Blast-focus on Max mass and density using high volume,high intensity advanced techniques.

Week 16-20 Extended cruize-solidify gains and maintain quality with slightly reduced volume while focusing on clean mass.

Suppliments.
Fish oil
Multivitamin
Day one-liver care
Magnesium
D3 & K2
Digestive enzymes
Vitamin c
Berberine
CoQ10
Citrus Bergamot
Red yeast rice
Pregnenolone
Dhea
Creatine
Whey protein-Max's supersize ultra.
-500mg/weekly Test E
-4iu's Hgh-pre bed
-50mg anadrol-preworkout
-250iu Hgc- 3xweekly
- Aromasin used if needed and will also incorporate insulin, NPP,Tren ace and injectable supadrol along the way at some point cose i cant help myself.

Meal plan- (6 meals)
Meal 1- 6 Egg whites +4 whole eggs
•1 cup oats + 3 scoops whey protein
•1 bannana or berries
• 1 tbsp almond butter
Macros-1200 cals/100g protein/170g carbs/36g fats.

Meal 2- mid morning
• 250g chicken breast
•1 cup brown rice or quinoa.
•1 cup steamed vegetables(broccoli,spinach/zucchini)
•1 tbsp olive oil
Macros-900 cals/70g/150g carbs/10g.

Meal 3-preworkout
•3 scoops whey protein
•1 cup white rice/2 slices wholegrain

@MarshMonsta Big logs incoming! Excited to see the progress!

 

[2Thick]

Amen to that brother...the juice gods have looked after the marshmonsta well

Nice so that's how it works. Just pray to them and they'll send you gear.

 

[ceo]

Hey my bro!..yeah same i like the switch to test E its nice,stable and safe to run of the long haul.I will eventually switch to sus at some point in this log as well.

Bros, back in the old day we used to love sust.

 

[ROIDDERS]

Haha yeah man I think next log will be my last as in I'll just run it forever or until I drop dead!

That is scary to think, man. We don't want you to die

 

[MarshMonsta]

Nice so that's how it works. Just pray to them and they'll send you gear.

Haha you put money into the crypto collection plate.pray hard asf and one day the miracle just appears if not you go again

 

[MarshMonsta]

Bros, back in the old day we used to love sust.

Bro I love the sus350 getting brewed up these days,honestly for me its the best but im going to try something different when I switch back to it you will luv it!...
Im going to boost a sus cycle up with daily prop shots on top

 

[MarshMonsta]

That is scary to think, man. We don't want you to die

I meant instead of starting 5000 logs i was just going to run a forever log lol as for the dieing part i was fucking round but death isn't anything to fear my bro...look at it as a beautiful transition into glorious concessness like a Spartan would.

 

[ROIDDERS]

I meant instead of starting 5000 logs i was just going to run a forever log lol as for the dieing part i was fucking round but death isn't anything to fear my bro...look at it as a beautiful transition into glorious concessness like a Spartan would.

lol i know man. i was just messin with you!

 

[LevButlerov]

Locked and loaded on this my bro...week 9-16 is where the volume/Weight & intensity will really hit hard

Load it hard

 

[MarshMonsta]

Load it hard

Tonight has been a good rest for me,but huge leg session on tomorrow

 

[LevButlerov]

Tonight has been a good rest for me,but huge leg session on tomorrow

Leg pump incoming

 

[ceo]

Bro I love the sus350 getting brewed up these days,honestly for me its the best but im going to try something different when I switch back to it you will luv it!...
Im going to boost a sus cycle up with daily prop shots on top

bros very true. you know back in the day injecting that sustanon was horrible PIP!

 

[Ulter]

Yeah I mean I always have stuck to my usual diet,but this one is more structured and timed and will be better for digestion i think.

yeah that is important

 

[2Thick]

Haha you put money into the crypto collection plate.pray hard asf and one day the miracle just appears if not you go again

yeah the way crypto has been you are losing half your $$$ lol

 

[MarshMonsta]

bros very true. you know back in the day injecting that sustanon was horrible PIP!

Bro i luv PIP trust me lets you know your a man and alive at same time haha back when I tried a couple cycles in my late 20's I ran test400 with no lable just from a huge gym bro lol anyways the fucking pain i felt in my legs after 12 weeks it was proper excruciating and became an instant baseline in PIP for me....after that I pretty much ran a mega test P cycle for 14wks with no problems given that prop was labelled and from a lab maybe i think.

 

[ceo]

Bro i luv PIP trust me lets you know your a man and alive at same time haha back when I tried a couple cycles in my late 20's I ran test400 with no lable just from a huge gym bro lol anyways the fucking pain i felt in my legs after 12 weeks it was proper excruciating and became an instant baseline in PIP for me....after that I pretty much ran a mega test P cycle for 14wks with no problems given that prop was labelled and from a lab maybe i think.

Bros, I don't love it when I'm trying to sleep and it wakes me up haha.

 

[MarshMonsta]

Saturday leg & abs session.
Warm up-5mins bike & leg extensions-4 sets.
Hack squats-4 sets
-40kg x12
1@100 ×12
2@120 ×12
3@140x 12
4@160 x12

45° angle leg press-4 sets
1@200kg x12
2@240 ×12
3@260 ×12
4@280 ×12

Barbell RDL'S-3 sets@ 100kg x10

Seated leg curls-3 sets
1@50kg x12
2@60 ×12
3@70 ×10

Standing calf raise-5 sets
1@40kg x15
2@60 x15
3@80 ×15
4@100 ×15
5@120 ×15

Abs- hanging leg lifts-3 sets @20

Crunch machine-3×10×10×10@55kg

Planks-3×1min

Cardio 10mins bike.

 

[Doctakay]

Saturday leg & abs session.
Warm up-5mins bike & leg extensions-4 sets.
Hack squats-4 sets
-40kg x12
1@100 ×12
2@120 ×12
3@140x 12
4@160 x12

45° angle leg press-4 sets
1@200kg x12
2@240 ×12
3@260 ×12
4@280 ×12

Barbell RDL'S-3 sets@ 100kg x10

Seated leg curls-3 sets
1@50kg x12
2@60 ×12
3@70 ×10

Standing calf raise-5 sets
1@40kg x15
2@60 x15
3@80 ×15
4@100 ×15
5@120 ×15

Abs- hanging leg lifts-3 sets @20

Crunch machine-3×10×10×10@55kg

Planks-3×1min

Cardio 10mins bike.

The mfkn volume!

 

[MarshMonsta]

The mfkn volume!

Felt so good to get that volume on the legs again my bro really fucking good!.
Massive shoulder pump tonight lets fucking go baby!

 

[MarshMonsta]

Bros, I don't love it when I'm trying to sleep and it wakes me up haha.

Yeah wouldnt be nice my bro

 

[MarshMonsta]

Shoulder/calves tonight,got a nice pump all round as I turned up the volume this week but im keeping the steam train mentality on this one and really going to own the weights for clean total sets weekly before moving up in weight as this first 8 weeks are the foundation and pre loading phase on tendons and ligaments before blast time,calories slowly going up atm also and recovery sitting sweet.
Warm up-
•reverse fly machine-4 sets-(light to active scapular retraction)
Single arm reverse peck deck-4 ×12
1@50kg
2@ 55
3@60
4@60
Bb Military press-4 x10
1@40
2@60
3@60
4@60-only 9 reps
DB side raise/front raise superset-3×20
1@20kg
2@25
3@20
BB shrugs-3×10
1@140kg
2@120
3@100
Donkey calf raise machine-5×15
1@70
2@75
3@80
4@85
5@90
Seated calf raise-3×15@50kg
No cardio just some light stretching,im still recovering from Sunday mornings 2hr Hill climb and legs are cooked.Day off tomorrow then back to steam roll through the second week l,cant fuckin wait

 

[ceo]

Yeah wouldnt be nice my bro

Bros, yeah sleep is important.

 

[Allupfromhere]

Another monster log for the very monster himself

Big year ahead weapon show em what ya got

 

[MarshMonsta]

Another monster log for the very monster himself

Big year ahead weapon show em what ya got

Hey broski ...im off to a good start lol 1 week down then had to go away for work for a few days out of town to a real shit hole with no gym....hopefully im back home tomorrow.

 

[LevButlerov]

Shoulder/calves tonight,got a nice pump all round as I turned up the volume this week but im keeping the steam train mentality on this one and really going to own the weights for clean total sets weekly before moving up in weight as this first 8 weeks are the foundation and pre loading phase on tendons and ligaments before blast time,calories slowly going up atm also and recovery sitting sweet.
Warm up-
•reverse fly machine-4 sets-(light to active scapular retraction)
Single arm reverse peck deck-4 ×12
1@50kg
2@ 55
3@60
4@60
Bb Military press-4 x10
1@40
2@60
3@60
4@60-only 9 reps
DB side raise/front raise superset-3×20
1@20kg
2@25
3@20
BB shrugs-3×10
1@140kg
2@120
3@100
Donkey calf raise machine-5×15
1@70
2@75
3@80
4@85
5@90
Seated calf raise-3×15@50kg
No cardio just some light stretching,im still recovering from Sunday mornings 2hr Hill climb and legs are cooked.Day off tomorrow then back to steam roll through the second week l,cant fuckin wait

absolute hardcore but needs cardio just a bit

 

[MarshMonsta]

absolute hardcore but needs cardio just a bit

Dont worry my bro i still get up the hill 2-3 times per week ...its about 4.5 hrs of combined cardio for the week plus whatever cardio I do on the misses so around another 4 hrs at least!

 

[MarshMonsta]

Just returned from a few painful days out of town working in a retirement village excavating a bunch of holes for bollard installs and dealing with old poeple trying to escape and help me do my job for some reason was pretty funny trip but was feeling hell tired from massive days then a drive home by the end.I should have done a chest and tricep session but ended up just going through a light lower sesh with the gf instead.

Warm up- 5mins cable rowing machine. -leg extensions 3x12

•barbell RDL's-3 sets
1@100kg x12
2@120 ×10
3@140 × 8
4@140 ×6

Straddle squat w/kettle bell-3 sets
1@26kg x15
2@32 ×12
3@40 ×10

Lying leg curls-3 sets
1@35kg x12
2@35 ×10
3@40 ×8

Superset-Walking lunges with Abduction machine 3 x12x12 @40kg lunges x 40kg Abduction.

Cardio-20mins bike.

Good to be back home training and reloaded on glycogen..will be hitting some good sessions this weekend and maybe sauna For recovery

 

[LevButlerov]

Dont worry my bro i still get up the hill 2-3 times per week ...its about 4.5 hrs of combined cardio for the week plus whatever cardio I do on the misses so around another 4 hrs at least!

big cardio

 

[LevButlerov]

Just returned from a few painful days out of town working in a retirement village excavating a bunch of holes for bollard installs and dealing with old poeple trying to escape and help me do my job for some reason was pretty funny trip but was feeling hell tired from massive days then a drive home by the end.I should have done a chest and tricep session but ended up just going through a light lower sesh with the gf instead.

Warm up- 5mins cable rowing machine. -leg extensions 3x12

•barbell RDL's-3 sets
1@100kg x12
2@120 ×10
3@140 × 8
4@140 ×6

Straddle squat w/kettle bell-3 sets
1@26kg x15
2@32 ×12
3@40 ×10

Lying leg curls-3 sets
1@35kg x12
2@35 ×10
3@40 ×8

Superset-Walking lunges with Abduction machine 3 x12x12 @40kg lunges x 40kg Abduction.

Cardio-20mins bike.

Good to be back home training and reloaded on glycogen..will be hitting some good sessions this weekend and maybe sauna For recovery

nice meals and love the pump 140 on RDL is huge with my favorite kettle bells! @MarshMonsta

thats a bit hole there

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri

 

[Dreamer]

Just returned from a few painful days out of town working in a retirement village excavating a bunch of holes for bollard installs and dealing with old poeple trying to escape and help me do my job for some reason was pretty funny trip but was feeling hell tired from massive days then a drive home by the end.I should have done a chest and tricep session but ended up just going through a light lower sesh with the gf instead.

Warm up- 5mins cable rowing machine. -leg extensions 3x12

•barbell RDL's-3 sets
1@100kg x12
2@120 ×10
3@140 × 8
4@140 ×6

Straddle squat w/kettle bell-3 sets
1@26kg x15
2@32 ×12
3@40 ×10

Lying leg curls-3 sets
1@35kg x12
2@35 ×10
3@40 ×8

Superset-Walking lunges with Abduction machine 3 x12x12 @40kg lunges x 40kg Abduction.

Cardio-20mins bike.

Good to be back home training and reloaded on glycogen..will be hitting some good sessions this weekend and maybe sauna For recovery

Amazing food brother - good to see your still moving some nice weights.

 

[MarshMonsta]

big cardio

Cardio machine i luv it

 

[MarshMonsta]

nice meals and love the pump 140 on RDL is huge with my favorite kettle bells! @MarshMonsta

thats a bit hole there

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri

Nothing really exciting on the food just clean meals lol but I'll post some meals on weekend rather are different

 

[MarshMonsta]

Amazing food brother - good to see your still moving some nice weights.

Thanks bro,im just taking it fairly ezy atm

 

[LevButlerov]

Nothing really exciting on the food just clean meals lol but I'll post some meals on weekend rather are different

I love your meals you keep it high protein

 

[waggat]

Just returned from a few painful days out of town working in a retirement village excavating a bunch of holes for bollard installs and dealing with old poeple trying to escape and help me do my job for some reason was pretty funny trip but was feeling hell tired from massive days then a drive home by the end.I should have done a chest and tricep session but ended up just going through a light lower sesh with the gf instead.

Warm up- 5mins cable rowing machine. -leg extensions 3x12

•barbell RDL's-3 sets
1@100kg x12
2@120 ×10
3@140 × 8
4@140 ×6

Straddle squat w/kettle bell-3 sets
1@26kg x15
2@32 ×12
3@40 ×10

Lying leg curls-3 sets
1@35kg x12
2@35 ×10
3@40 ×8

Superset-Walking lunges with Abduction machine 3 x12x12 @40kg lunges x 40kg Abduction.

Cardio-20mins bike.

Good to be back home training and reloaded on glycogen..will be hitting some good sessions this weekend and maybe sauna For recovery

Holy shit those meals looks good mate! The colours are popping!

Love that 140 RDL's is light! Ronnie would be proud!

 

[MarshMonsta]

Last nights upper workout.
Warm up-1000 meter cable row sprint race,approx 5-7mins to get blood pumping.
-Lat pulldowns-3×12

SUPERSET OF 3 SETS.
•wide grip cablepulldowns-3 sets x 15,12,8
1@80kg ×15
2@90 × 12
3@100 ×8
•Military press-3 sets x 12,10,8
1@50kg x 12
2@60 × 10
3@60 × 8
____________________________________
Superset of 3 sets.

Barbell rows-3 × 12,10,8
1@60kg
2@80
3@100

Dumbbell shoulder press-3 sets x 12,10,8
1@40kg
2@45
3@50kg x 10
________________________________________
Superset of 3 sets

Single arm Cable you raises- 3 sets x15,12,10
1@20kg
2@20
3@15

Rear delt cable flys-3 sets x 12
1@40kg
2@35
3@35
_____________________________
Supersets of 2 sets

Preacher curl machine- 2 sets x12,@50kg

Leg raise- 3 sets x15

Today went up the hill first thing this morning fasted took around 1.5hrs to complete as it rained on way down the steep rock part and I ended up sliding half way back down lol was great fun to spend morning with gf and nearly die as well,when we got back home she made ham/cheese/tomato toated sandwiches and protein shakes then watched preditor-bad lands...what a good day but time to train chest and triceps hard tomorrow.

 

[waggat]

Last nights upper workout.
Warm up-1000 meter cable row sprint race,approx 5-7mins to get blood pumping.
-Lat pulldowns-3×12

SUPERSET OF 3 SETS.
•wide grip cablepulldowns-3 sets x 15,12,8
1@80kg ×15
2@90 × 12
3@100 ×8
•Military press-3 sets x 12,10,8
1@50kg x 12
2@60 × 10
3@60 × 8
____________________________________
Superset of 3 sets.

Barbell rows-3 × 12,10,8
1@60kg
2@80
3@100

Dumbbell shoulder press-3 sets x 12,10,8
1@40kg
2@45
3@50kg x 10
________________________________________
Superset of 3 sets

Single arm Cable you raises- 3 sets x15,12,10
1@20kg
2@20
3@15

Rear delt cable flys-3 sets x 12
1@40kg
2@35
3@35
_____________________________
Supersets of 2 sets

Preacher curl machine- 2 sets x12,@50kg

Leg raise- 3 sets x15

Today went up the hill first thing this morning fasted took around 1.5hrs to complete as it rained on way down the steep rock part and I ended up sliding half way back down lol was great fun to spend morning with gf and nearly die as well,when we got back home she made ham/cheese/tomato toated sandwiches and protein shakes then watched preditor-bad lands...what a good day but time to train chest and triceps hard tomorrow.

Toasted ham, cheese and tomato sandwiches... As good as it gets hey!

 

[MarshMonsta]

Toasted ham, cheese and tomato sandwiches... As good as it gets hey!

Yeah well after 2hrs of bikini shopping with the gf and her ability to not decide what she wants after trying everything on...well my brain felt a little toasted as well so the sambo's worked well ,Fucking luv Saturdays!

 

[MarshMonsta]

Holy shit those meals looks good mate! The colours are popping!

Love that 140 RDL's is light! Ronnie would be proud!

Lightweight baby!!

 

[LevButlerov]

Last nights upper workout.
Warm up-1000 meter cable row sprint race,approx 5-7mins to get blood pumping.
-Lat pulldowns-3×12

SUPERSET OF 3 SETS.
•wide grip cablepulldowns-3 sets x 15,12,8
1@80kg ×15
2@90 × 12
3@100 ×8
•Military press-3 sets x 12,10,8
1@50kg x 12
2@60 × 10
3@60 × 8
____________________________________
Superset of 3 sets.

Barbell rows-3 × 12,10,8
1@60kg
2@80
3@100

Dumbbell shoulder press-3 sets x 12,10,8
1@40kg
2@45
3@50kg x 10
________________________________________
Superset of 3 sets

Single arm Cable you raises- 3 sets x15,12,10
1@20kg
2@20
3@15

Rear delt cable flys-3 sets x 12
1@40kg
2@35
3@35
_____________________________
Supersets of 2 sets

Preacher curl machine- 2 sets x12,@50kg

Leg raise- 3 sets x15

Today went up the hill first thing this morning fasted took around 1.5hrs to complete as it rained on way down the steep rock part and I ended up sliding half way back down lol was great fun to spend morning with gf and nearly die as well,when we got back home she made ham/cheese/tomato toated sandwiches and protein shakes then watched preditor-bad lands...what a good day but time to train chest and triceps hard tomorrow.

supersets to the max here lets get the 100kg rows in there hard @MarshMonsta

 

[MarshMonsta]

supersets to the max here lets get the 100kg rows in there hard @MarshMonsta

To be honest my bro those last two sessions was from the gfs bikini training program lol just a lil weekend fun but the marshmonsta go's back to his normal hardcore pump sessions as of tomorrow.
I have been off the GH for a week or so and man I can feel my knees and legs atm....lucky i got some GSL gold tops on hand,also I thought my sleep apnoea went away when I dropped bodyfat but its back with a vengeance and every mfkr can hear me snoring/choking in a 10 block radius,I was using a mouth guard peice of crap thing for a while but its useless and I just ordered a machine should be here next week and I'll probs have the best sleep iv had in 2.5yrs

 

[waggat]

To be honest my bro those last two sessions was from the gfs bikini training program lol just a lil weekend fun but the marshmonsta go's back to his normal hardcore pump sessions as of tomorrow.
I have been off the GH for a week or so and man I can feel my knees and legs atm....lucky i got some GSL gold tops on hand,also I thought my sleep apnoea went away when I dropped bodyfat but its back with a vengeance and every mfkr can hear me snoring/choking in a 10 block radius,I was using a mouth guard peice of crap thing for a while but its useless and I just ordered a machine should be here next week and I'll probs have the best sleep iv had in 2.5yrs

Has sleep often been an issue for you mate?

 

[LevButlerov]

To be honest my bro those last two sessions was from the gfs bikini training program lol just a lil weekend fun but the marshmonsta go's back to his normal hardcore pump sessions as of tomorrow.
I have been off the GH for a week or so and man I can feel my knees and legs atm....lucky i got some GSL gold tops on hand,also I thought my sleep apnoea went away when I dropped bodyfat but its back with a vengeance and every mfkr can hear me snoring/choking in a 10 block radius,I was using a mouth guard peice of crap thing for a while but its useless and I just ordered a machine should be here next week and I'll probs have the best sleep iv had in 2.5yrs

You have to go slow careful with injuries

 

[MarshMonsta]

Has sleep often been an issue for you mate?

Yeah as soon as I started juicing hard my bro it started becoming an issue lol having meaty trap and neck muscle is no good when your a back sleeper but I got a good machine coming so it will sort that right out....im just thinking that maybe the whole time I thought it was the NPP fucking with my sleep and it really wasnt it was actually the apnoea...which is great news if so cose then with the aid of CPAP machine I should be able to push NPP to 600mg/per week which would be a different kind of crazy lol even 800mg just once.

 

[MarshMonsta]

You have to go slow careful with injuries

No injuries bro just old man bones getting taken to the very limits,I been pretty lucky after my last decent injurie back i logged on E.F with scans and stuff,severe tendinitis in right hip and glute and double herniated sciatic nerve both sides lower back,they actually made me go home from work after battling with it for 6 weeks like a real moron,doctors said 6-8 weeks and come back for medical clearance...I laughed and said I see you in 2 weeks and sure as shit I was back and rolling again in under that time....Mind over matter.

 

[waggat]

Yeah as soon as I started juicing hard my bro it started becoming an issue lol having meaty trap and neck muscle is no good when your a back sleeper but I got a good machine coming so it will sort that right out....im just thinking that maybe the whole time I thought it was the NPP fucking with my sleep and it really wasnt it was actually the apnoea...which is great news if so cose then with the aid of CPAP machine I should be able to push NPP to 600mg/per week which would be a different kind of crazy lol even 800mg just once.

Have you ever had a sleep study done? No issues with the cpap machine getting in the way etc?

 

[MarshMonsta]

Have you ever had a sleep study done? No issues with the cpap machine getting in the way etc?

Yeah bro i had been referred to the hospital to get it done via a doctor but they never contacted me lol even after I followed up 2-3 times so I sort of gave up and went the snore medi mouthgauad route and hasn't worked properly so I just bought the machine with the airsence feature online so problem will be solved in next couple days.

 

[stevesmi]

Last nights upper workout.
Warm up-1000 meter cable row sprint race,approx 5-7mins to get blood pumping.
-Lat pulldowns-3×12

SUPERSET OF 3 SETS.
•wide grip cablepulldowns-3 sets x 15,12,8
1@80kg ×15
2@90 × 12
3@100 ×8
•Military press-3 sets x 12,10,8
1@50kg x 12
2@60 × 10
3@60 × 8
____________________________________
Superset of 3 sets.

Barbell rows-3 × 12,10,8
1@60kg
2@80
3@100

Dumbbell shoulder press-3 sets x 12,10,8
1@40kg
2@45
3@50kg x 10
________________________________________
Superset of 3 sets

Single arm Cable you raises- 3 sets x15,12,10
1@20kg
2@20
3@15

Rear delt cable flys-3 sets x 12
1@40kg
2@35
3@35
_____________________________
Supersets of 2 sets

Preacher curl machine- 2 sets x12,@50kg

Leg raise- 3 sets x15

Today went up the hill first thing this morning fasted took around 1.5hrs to complete as it rained on way down the steep rock part and I ended up sliding half way back down lol was great fun to spend morning with gf and nearly die as well,when we got back home she made ham/cheese/tomato toated sandwiches and protein shakes then watched preditor-bad lands...what a good day but time to train chest and triceps hard tomorrow.

@MarshMonsta impressive job on this volume and I like how you finish out with leg raises and preacher curls.

 

[MarshMonsta]

@MarshMonsta impressive job on this volume and I like how you finish out with leg raises and preacher curls.

Thanks man,it was a good change for the weekend and nice session to finish a solid week on!..really sets the tone for next weeks grind which i will come into fresh and motivated asf....big week/huge food and always marshmosta weights lets go stevo!

 

[ceo]

Last nights upper workout.
Warm up-1000 meter cable row sprint race,approx 5-7mins to get blood pumping.
-Lat pulldowns-3×12

SUPERSET OF 3 SETS.
•wide grip cablepulldowns-3 sets x 15,12,8
1@80kg ×15
2@90 × 12
3@100 ×8
•Military press-3 sets x 12,10,8
1@50kg x 12
2@60 × 10
3@60 × 8
____________________________________
Superset of 3 sets.

Barbell rows-3 × 12,10,8
1@60kg
2@80
3@100

Dumbbell shoulder press-3 sets x 12,10,8
1@40kg
2@45
3@50kg x 10
________________________________________
Superset of 3 sets

Single arm Cable you raises- 3 sets x15,12,10
1@20kg
2@20
3@15

Rear delt cable flys-3 sets x 12
1@40kg
2@35
3@35
_____________________________
Supersets of 2 sets

Preacher curl machine- 2 sets x12,@50kg

Leg raise- 3 sets x15

Today went up the hill first thing this morning fasted took around 1.5hrs to complete as it rained on way down the steep rock part and I ended up sliding half way back down lol was great fun to spend morning with gf and nearly die as well,when we got back home she made ham/cheese/tomato toated sandwiches and protein shakes then watched preditor-bad lands...what a good day but time to train chest and triceps hard tomorrow.

Bros, this looking terrific right here. Barbell rows and dumbbell shoulder press are outstanding. I like the supersets. @MarshMonsta