Approved Log MarshMonstas summer mass blast cycle Log

[MarshMonsta]

Back and bicep blast tonight
Warm up-lat pulldown-3×12@25,30,45
Pull ups-4×12
Row machine-3×12
1@130kg
2@160
3@170
Seated pullover machine-3×12
1@60
2@55
3@50
Biceps-
Incline Seated dumbell curl-3×10
1@30
2@35
3@40
Preacher Curl machine-3×12
1@50
2@55
3@60
Single arm Cable curl-3×15
1@15
2@20
3@20
Cardio 30 mins walk

 

[Ulter]

Chest/shoulder & Tricep pump of the gods tonight had a couple days off and come back stronger on this session.
Warm up-padded fly-3×12@30,35,45
Chest press-2×12@60
Incline Smith press-3×12
1@100
2@120
3@110
Padded fly-3×12
1@80
2@85
3@90×7reps-80×5clean reps then 4 partial reps.
Hi to low cable flys-3×14
1@50
2@60
3@50
Shoulder press machine-3×10
1@80
2@90
3@100
Fly deck-3×10
1@40
2@45
3@50
Single arm reverse peck deck-3×14
1@55
2@60
3@65
Barbell upright rows-3×10
1@35
2@45
@50
Triceps-
Dips-4×12
Incline duel DB skullcrushers-4×10
1@30
2@35
3@40
4@35
Cardio-20 mins walk

@MarshMonsta nice job on this my man. you are doing great! the barbell upright rows are a great way to build a nice upper back

 

[ROIDDERS]

Chest/shoulder & Tricep pump of the gods tonight had a couple days off and come back stronger on this session.
Warm up-padded fly-3×12@30,35,45
Chest press-2×12@60
Incline Smith press-3×12
1@100
2@120
3@110
Padded fly-3×12
1@80
2@85
3@90×7reps-80×5clean reps then 4 partial reps.
Hi to low cable flys-3×14
1@50
2@60
3@50
Shoulder press machine-3×10
1@80
2@90
3@100
Fly deck-3×10
1@40
2@45
3@50
Single arm reverse peck deck-3×14
1@55
2@60
3@65
Barbell upright rows-3×10
1@35
2@45
@50
Triceps-
Dips-4×12
Incline duel DB skullcrushers-4×10
1@30
2@35
3@40
4@35
Cardio-20 mins walk

@MarshMonsta That is a mean-looking steak right there. I would eat that every day if I could afford it. You're obviously doing quite well for yourself to afford those kinds of meals.

 

[RoySimpson]

Chest/shoulder & Tricep pump of the gods tonight had a couple days off and come back stronger on this session.
Warm up-padded fly-3×12@30,35,45
Chest press-2×12@60
Incline Smith press-3×12
1@100
2@120
3@110
Padded fly-3×12
1@80
2@85
3@90×7reps-80×5clean reps then 4 partial reps.
Hi to low cable flys-3×14
1@50
2@60
3@50
Shoulder press machine-3×10
1@80
2@90
3@100
Fly deck-3×10
1@40
2@45
3@50
Single arm reverse peck deck-3×14
1@55
2@60
3@65
Barbell upright rows-3×10
1@35
2@45
@50
Triceps-
Dips-4×12
Incline duel DB skullcrushers-4×10
1@30
2@35
3@40
4@35
Cardio-20 mins walk

@MarshMonsta awesome work right here! Food is on point keep it going bro!

 

[ceo]

Chest/shoulder & Tricep pump of the gods tonight had a couple days off and come back stronger on this session.
Warm up-padded fly-3×12@30,35,45
Chest press-2×12@60
Incline Smith press-3×12
1@100
2@120
3@110
Padded fly-3×12
1@80
2@85
3@90×7reps-80×5clean reps then 4 partial reps.
Hi to low cable flys-3×14
1@50
2@60
3@50
Shoulder press machine-3×10
1@80
2@90
3@100
Fly deck-3×10
1@40
2@45
3@50
Single arm reverse peck deck-3×14
1@55
2@60
3@65
Barbell upright rows-3×10
1@35
2@45
@50
Triceps-
Dips-4×12
Incline duel DB skullcrushers-4×10
1@30
2@35
3@40
4@35
Cardio-20 mins walk

@MarshMonsta
dinner at marsh's house! i want me some delicious steak. gonna be yum yum!

 

[BodyMonster34]

Grilled 2 mins each side bro,nice and bloody inside is the best

bro that smart

 

[LevButlerov]

It's the winning combo brother?

Winner combo for cuts and big size.

 

[Pigsy]

lol I can see why raw is an issue

You call yourself Aussie

 

[LevButlerov]

You call yourself Aussie

I am considering going to Sydney but scared to try roo meat lol @Pigsy

 

[Noah Wixx]

Chest/shoulder & Tricep pump of the gods tonight had a couple days off and come back stronger on this session.
Warm up-padded fly-3×12@30,35,45
Chest press-2×12@60
Incline Smith press-3×12
1@100
2@120
3@110
Padded fly-3×12
1@80
2@85
3@90×7reps-80×5clean reps then 4 partial reps.
Hi to low cable flys-3×14
1@50
2@60
3@50
Shoulder press machine-3×10
1@80
2@90
3@100
Fly deck-3×10
1@40
2@45
3@50
Single arm reverse peck deck-3×14
1@55
2@60
3@65
Barbell upright rows-3×10
1@35
2@45
@50
Triceps-
Dips-4×12
Incline duel DB skullcrushers-4×10
1@30
2@35
3@40
4@35
Cardio-20 mins walk

You looking ripped as ever in the profile picture

 

[ballin2504]

Chest/shoulder & Tricep pump of the gods tonight had a couple days off and come back stronger on this session.
Warm up-padded fly-3×12@30,35,45
Chest press-2×12@60
Incline Smith press-3×12
1@100
2@120
3@110
Padded fly-3×12
1@80
2@85
3@90×7reps-80×5clean reps then 4 partial reps.
Hi to low cable flys-3×14
1@50
2@60
3@50
Shoulder press machine-3×10
1@80
2@90
3@100
Fly deck-3×10
1@40
2@45
3@50
Single arm reverse peck deck-3×14
1@55
2@60
3@65
Barbell upright rows-3×10
1@35
2@45
@50
Triceps-
Dips-4×12
Incline duel DB skullcrushers-4×10
1@30
2@35
3@40
4@35
Cardio-20 mins walk

@Marsh monsta great workout and the food is looking good

 

[25homes]

Chest/shoulder & Tricep pump of the gods tonight had a couple days off and come back stronger on this session.
Warm up-padded fly-3×12@30,35,45
Chest press-2×12@60
Incline Smith press-3×12
1@100
2@120
3@110
Padded fly-3×12
1@80
2@85
3@90×7reps-80×5clean reps then 4 partial reps.
Hi to low cable flys-3×14
1@50
2@60
3@50
Shoulder press machine-3×10
1@80
2@90
3@100
Fly deck-3×10
1@40
2@45
3@50
Single arm reverse peck deck-3×14
1@55
2@60
3@65
Barbell upright rows-3×10
1@35
2@45
@50
Triceps-
Dips-4×12
Incline duel DB skullcrushers-4×10
1@30
2@35
3@40
4@35
Cardio-20 mins walk

Great job here

 

[MarshMonsta]

You looking ripped as ever in the profile picture

Shreddy Kruger

 

[MarshMonsta]

Went away for a few days for work over to a place called palm Island its pretty rough as its a very remote island inhabited my indigenous poeple,definitely no gyms or weights over there so had to wait till last night to hit a decent push night.
Warm up-chest fly machine-3×12
Chest press-3×12
Wide grip press machine-4×10
1@80
2@100
3@120
4@140
Incline db flys-3×10
1@55
2@60
3@65
Decline smith press-3×10
1@100
2@120
3@100
Smith shoulder press-3×10
1@60
2@70
3@80
Single arm Cable side raise-3×12
1@15
2@20
3@25
Lying delt rows-3×10
1@55
2@70
3@60
Cable face pulls-3×12@25,35,40
Dips-4×12
Seated tricep extension machine-3×12
1@30
2@35
3@40
Single arm tricep pushdowns-3×12@20,25
Cardio 20mins bike

 

[LevButlerov]

Went away for a few days for work over to a place called palm Island its pretty rough as its a very remote island inhabited my indigenous poeple,definitely no gyms or weights over there so had to wait till last night to hit a decent push night.
Warm up-chest fly machine-3×12
Chest press-3×12
Wide grip press machine-4×10
1@80
2@100
3@120
4@140
Incline db flys-3×10
1@55
2@60
3@65
Decline smith press-3×10
1@100
2@120
3@100
Smith shoulder press-3×10
1@60
2@70
3@80
Single arm Cable side raise-3×12
1@15
2@20
3@25
Lying delt rows-3×10
1@55
2@70
3@60
Cable face pulls-3×12@25,35,40
Dips-4×12
Seated tricep extension machine-3×12
1@30
2@35
3@40
Single arm tricep pushdowns-3×12@20,25
Cardio 20mins bike

Welcome back to the EVO family food is beasting again and you're back. @MarshMonsta

 

[MarshMonsta]

Last nights back & bicep session
Warm up-lat pulldowns-4×12
Wide grip cable pulldown-4x10
1@80
2@95
3@110
4@110
Low row machine-3×10
1@130
2@150
3@170
Seated Cable row-3×10
1@75
2@85
3@100
Ez bar arm curls-4×8
1@30
2@35
3@40
4@40
Bd hammer curls-4×8
1@35
2@40
3@45
4@40
Cardio-20 mins walk

 

[MarshMonsta]

Welcome back to the EVO family food is beasting again and you're back. @MarshMonsta

Thanks my bro and yes back on the good food after a week of basically tuna/rice and a few steaks.

 

[LevButlerov]

Last nights back & bicep session
Warm up-lat pulldowns-4×12
Wide grip cable pulldown-4x10
1@80
2@95
3@110
4@110
Low row machine-3×10
1@130
2@150
3@170
Seated Cable row-3×10
1@75
2@85
3@100
Ez bar arm curls-4×8
1@30
2@35
3@40
4@40
Bd hammer curls-4×8
1@35
2@40
3@45
4@40
Cardio-20 mins walk

Thanks my bro and yes back on the good food after a week of basically tuna/rice and a few steaks.

@MarshMonsta volume is going well to the top you are going to get tight again.

 

[Mobster]

No need to do 4 sets as a warm up

 

[MarshMonsta]

@MarshMonsta volume is going well to the top you are going to get tight again.

Volume is what drives the body and mind lol keeps my head in the game,especially on them hard weeks where ya have a bad break-up,get an eviction notice,change job a little police drama and get sick from a lot lizard if you know what I mean
As for the tight bit I guess goldmember said it best in the movie

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