I appreciate you, thanksGreat job on your update, keep it up
Approved Log SkipErr Testosterone Deca Dbol Cycle Log
- Thread starter SkipErr
- Start date
Friday: Shoulders and Abs
1. Overhead Press
- 4 sets of 20 reps (142 lbs)
2. Lateral Raises
- 4 sets of 20 reps (34 lbs)
3. Front Raises
- 4 sets of 20 reps (39 lbs)
4. Shrugs
- 4 sets of 20 reps (101 lbs)
5. Cable Crunches
- 4 sets of 20 reps (92 lbs)
6. Planks
- 4 sets of 60 seconds
7. Lying Lateral Cuff Raises - 5s for 20
20 minutes Cardio
Breakfast:
- Scrambled eggs: 4 eggs, with spinach and cheese
- Whole grain toast: 2 slices
Morning Snack:
- Trail mix: nuts and dried fruits
Lunch:
- Turkey wrap: 8 oz turkey breast, whole grain tortilla, lettuce, tomato, and avocado
- Baby carrots: with hummus
Afternoon Snack:
- Smoothie: Spinach, 1 banana, 1 cup frozen berries, 1 cup Greek yogurt
Dinner:
- Grilled salmon: 8 oz
- Sweet potato: 1 large baked
- Green beans: 1 cup steamed
Evening Snack:
- Casein protein shake: with almond milk
1. Overhead Press
- 4 sets of 20 reps (142 lbs)
2. Lateral Raises
- 4 sets of 20 reps (34 lbs)
3. Front Raises
- 4 sets of 20 reps (39 lbs)
4. Shrugs
- 4 sets of 20 reps (101 lbs)
5. Cable Crunches
- 4 sets of 20 reps (92 lbs)
6. Planks
- 4 sets of 60 seconds
7. Lying Lateral Cuff Raises - 5s for 20
20 minutes Cardio
Breakfast:
- Scrambled eggs: 4 eggs, with spinach and cheese
- Whole grain toast: 2 slices
Morning Snack:
- Trail mix: nuts and dried fruits
Lunch:
- Turkey wrap: 8 oz turkey breast, whole grain tortilla, lettuce, tomato, and avocado
- Baby carrots: with hummus
Afternoon Snack:
- Smoothie: Spinach, 1 banana, 1 cup frozen berries, 1 cup Greek yogurt
Dinner:
- Grilled salmon: 8 oz
- Sweet potato: 1 large baked
- Green beans: 1 cup steamed
Evening Snack:
- Casein protein shake: with almond milk
Good job on your update
Thanks
Monday: Chest and Triceps
1. Flat Bench Press
- 4 sets of 20 reps (185 lbs)
2. Incline Dumbbell Press
- 4 sets of 20 reps (85 lbs)
3. Chest Flyes
- 3 sets of 20 reps (30 lbs dumbbells)
4. Tricep Dips
- 3 sets of 20 reps (weight 30 lbs)
5. Skull Crushers
- 3 sets of 20 reps (60 lbs)
6. Tricep Pushdowns
- 3 sets of 20 reps (60 lbs)
20 minutes Cardio
I should start PCT in the next 14 days (27th of Sept) with Hcg - 1,000IU eod for 2wks followed by Nolvadex 40mg/day for 2wks (from the third week) and 20mg/day for another 2wks. But I'll have my blood work reviewed before pct.
Breakfast:
- Whole grain waffles: 3 with syrup and mixed berries
- Turkey sausage: 3 links
Morning Snack:
- Rice cakes: with 2 tbsp peanut butter
Lunch:
- Beef stir-fry: 8 oz beef strips, mixed vegetables, and brown rice (1 cup)
Afternoon Snack:
- Greek yogurt: 1 cup with honey and nuts
Dinner:
- Grilled chicken breast: 8 oz
- Quinoa: 1 cup cooked
- Steamed broccoli: 1 cup
Evening Snack:
- Cottage cheese: 1 cup with pineapple chunks
1. Flat Bench Press
- 4 sets of 20 reps (185 lbs)
2. Incline Dumbbell Press
- 4 sets of 20 reps (85 lbs)
3. Chest Flyes
- 3 sets of 20 reps (30 lbs dumbbells)
4. Tricep Dips
- 3 sets of 20 reps (weight 30 lbs)
5. Skull Crushers
- 3 sets of 20 reps (60 lbs)
6. Tricep Pushdowns
- 3 sets of 20 reps (60 lbs)
20 minutes Cardio
I should start PCT in the next 14 days (27th of Sept) with Hcg - 1,000IU eod for 2wks followed by Nolvadex 40mg/day for 2wks (from the third week) and 20mg/day for another 2wks. But I'll have my blood work reviewed before pct.
Breakfast:
- Whole grain waffles: 3 with syrup and mixed berries
- Turkey sausage: 3 links
Morning Snack:
- Rice cakes: with 2 tbsp peanut butter
Lunch:
- Beef stir-fry: 8 oz beef strips, mixed vegetables, and brown rice (1 cup)
Afternoon Snack:
- Greek yogurt: 1 cup with honey and nuts
Dinner:
- Grilled chicken breast: 8 oz
- Quinoa: 1 cup cooked
- Steamed broccoli: 1 cup
Evening Snack:
- Cottage cheese: 1 cup with pineapple chunks
Tuesday: Back and Biceps
1. Deadlifts
- 4 sets of 15 reps (225 lbs)
2. Pull-Ups
- 4 sets of 20 reps (body weight)
3. Bent Over Rows
- 4 sets of 20 reps (135 lbs)
4. Lat Pulldowns
- 3 sets of 20 reps (100 lbs)
5. Barbell Curls
- 3 sets of 20 reps (60 lbs)
6. Hammer Curls
- 3 sets of 30 reps (30 lbs)
20 minutes Cardio
Breakfast:
- Smoothie bowl: 1 banana, 1 cup mixed berries, 1 scoop protein powder, topped with granola and coconut flakes
Morning Snack:
- Fruit salad: with mixed fruits (apple, orange, grapes)
Lunch:
- Chicken wrap: 8 oz chicken breast, whole grain tortilla, lettuce, tomato, and avocado
- Baby carrots: with hummus
Afternoon Snack:
- Protein bar: high protein, low sugar
Dinner:
- Grilled steak: 8 oz sirloin
- Brown rice: 1 cup cooked
- Asparagus: 1 cup grilled
Evening Snack:
- Protein shake: with almond milk
1. Deadlifts
- 4 sets of 15 reps (225 lbs)
2. Pull-Ups
- 4 sets of 20 reps (body weight)
3. Bent Over Rows
- 4 sets of 20 reps (135 lbs)
4. Lat Pulldowns
- 3 sets of 20 reps (100 lbs)
5. Barbell Curls
- 3 sets of 20 reps (60 lbs)
6. Hammer Curls
- 3 sets of 30 reps (30 lbs)
20 minutes Cardio
Breakfast:
- Smoothie bowl: 1 banana, 1 cup mixed berries, 1 scoop protein powder, topped with granola and coconut flakes
Morning Snack:
- Fruit salad: with mixed fruits (apple, orange, grapes)
Lunch:
- Chicken wrap: 8 oz chicken breast, whole grain tortilla, lettuce, tomato, and avocado
- Baby carrots: with hummus
Afternoon Snack:
- Protein bar: high protein, low sugar
Dinner:
- Grilled steak: 8 oz sirloin
- Brown rice: 1 cup cooked
- Asparagus: 1 cup grilled
Evening Snack:
- Protein shake: with almond milk
Keep grinding, nice one
Thursday: Legs
1. Squats
- 4 sets of 15 reps (195 lbs)
2. Leg Press
- 4 sets of 15 reps (310 lbs)
3. Leg Curls
- 3 sets of 20 reps (80 lbs)
4. Leg Extensions
- 3 sets of 20 reps (100 lbs)
5. Calf Raises
- 4 sets of 20 reps (45 lbs)
Breakfast:
- Whole grain pancakes: 3 with syrup and a side of mixed berries
- Turkey bacon: 3 slices
Morning Snack:
- Fruit salad: with mixed fruits (apple, orange, grapes)
Lunch:
- Chicken stir-fry: 8 oz chicken breast, mixed vegetables, and brown rice (1 cup)
Afternoon Snack:
- Greek yogurt: 1 cup with granola
Dinner:
- Grilled shrimp: 8 oz
- Quinoa: 1 cup cooked
- Steamed broccoli: 1 cup
Evening Snack:
- Protein shake: with almond milk
1. Squats
- 4 sets of 15 reps (195 lbs)
2. Leg Press
- 4 sets of 15 reps (310 lbs)
3. Leg Curls
- 3 sets of 20 reps (80 lbs)
4. Leg Extensions
- 3 sets of 20 reps (100 lbs)
5. Calf Raises
- 4 sets of 20 reps (45 lbs)
Breakfast:
- Whole grain pancakes: 3 with syrup and a side of mixed berries
- Turkey bacon: 3 slices
Morning Snack:
- Fruit salad: with mixed fruits (apple, orange, grapes)
Lunch:
- Chicken stir-fry: 8 oz chicken breast, mixed vegetables, and brown rice (1 cup)
Afternoon Snack:
- Greek yogurt: 1 cup with granola
Dinner:
- Grilled shrimp: 8 oz
- Quinoa: 1 cup cooked
- Steamed broccoli: 1 cup
Evening Snack:
- Protein shake: with almond milk
Nice one
Friday: Shoulders and Abs
1. Overhead Press
- 4 sets of 20 reps (142 lbs)
2. Lateral Raises
- 4 sets of 20 reps (34 lbs)
3. Front Raises
- 4 sets of 20 reps (39 lbs)
4. Shrugs
- 4 sets of 20 reps (101 lbs)
5. Cable Crunches
- 4 sets of 20 reps (92 lbs)
6. Planks
- 4 sets of 60 seconds
7. Lying Lateral Cuff Raises - 5s for 20
20 minutes Cardio
Breakfast:
- Scrambled eggs: 4 eggs, with spinach and cheese
- Whole grain toast: 2 slices
Morning Snack:
- Trail mix: nuts and dried fruits
Lunch:
- Turkey wrap: 8 oz turkey breast, whole grain tortilla, lettuce, tomato, and avocado
- Baby carrots: with hummus
Afternoon Snack:
- Smoothie: Spinach, 1 banana, 1 cup frozen berries, 1 cup Greek yogurt
Dinner:
- Grilled salmon: 8 oz
- Sweet potato: 1 large baked
- Green beans: 1 cup steamed
Evening Snack:
- Casein protein shake: with almond milk
1. Overhead Press
- 4 sets of 20 reps (142 lbs)
2. Lateral Raises
- 4 sets of 20 reps (34 lbs)
3. Front Raises
- 4 sets of 20 reps (39 lbs)
4. Shrugs
- 4 sets of 20 reps (101 lbs)
5. Cable Crunches
- 4 sets of 20 reps (92 lbs)
6. Planks
- 4 sets of 60 seconds
7. Lying Lateral Cuff Raises - 5s for 20
20 minutes Cardio
Breakfast:
- Scrambled eggs: 4 eggs, with spinach and cheese
- Whole grain toast: 2 slices
Morning Snack:
- Trail mix: nuts and dried fruits
Lunch:
- Turkey wrap: 8 oz turkey breast, whole grain tortilla, lettuce, tomato, and avocado
- Baby carrots: with hummus
Afternoon Snack:
- Smoothie: Spinach, 1 banana, 1 cup frozen berries, 1 cup Greek yogurt
Dinner:
- Grilled salmon: 8 oz
- Sweet potato: 1 large baked
- Green beans: 1 cup steamed
Evening Snack:
- Casein protein shake: with almond milk
Monday: Chest and Triceps
1. Flat Bench Press
- 4 sets of 20 reps (185 lbs)
2. Incline Dumbbell Press
- 4 sets of 20 reps (85 lbs)
3. Chest Flyes
- 3 sets of 20 reps (30 lbs dumbbells)
4. Tricep Dips
- 3 sets of 20 reps (weight 30 lbs)
5. Skull Crushers
- 3 sets of 20 reps (60 lbs)
6. Tricep Pushdowns
- 3 sets of 20 reps (60 lbs)
20 minutes Cardio
Breakfast:
- Whole grain waffles: 3 with syrup and mixed berries
- Turkey sausage: 3 links
Morning Snack:
- Rice cakes: with 2 tbsp peanut butter
Lunch:
- Beef stir-fry: 8 oz beef strips, mixed vegetables, and brown rice (1 cup)
Afternoon Snack:
- Greek yogurt: 1 cup with honey and nuts
Dinner:
- Grilled chicken breast: 8 oz
- Quinoa: 1 cup cooked
- Steamed broccoli: 1 cup
Evening Snack:
- Cottage cheese: 1 cup with pineapple chunks
1. Flat Bench Press
- 4 sets of 20 reps (185 lbs)
2. Incline Dumbbell Press
- 4 sets of 20 reps (85 lbs)
3. Chest Flyes
- 3 sets of 20 reps (30 lbs dumbbells)
4. Tricep Dips
- 3 sets of 20 reps (weight 30 lbs)
5. Skull Crushers
- 3 sets of 20 reps (60 lbs)
6. Tricep Pushdowns
- 3 sets of 20 reps (60 lbs)
20 minutes Cardio
Breakfast:
- Whole grain waffles: 3 with syrup and mixed berries
- Turkey sausage: 3 links
Morning Snack:
- Rice cakes: with 2 tbsp peanut butter
Lunch:
- Beef stir-fry: 8 oz beef strips, mixed vegetables, and brown rice (1 cup)
Afternoon Snack:
- Greek yogurt: 1 cup with honey and nuts
Dinner:
- Grilled chicken breast: 8 oz
- Quinoa: 1 cup cooked
- Steamed broccoli: 1 cup
Evening Snack:
- Cottage cheese: 1 cup with pineapple chunks
Tuesday: Back and Biceps
1. Deadlifts
- 4 sets of 15 reps (225 lbs)
2. Pull-Ups
- 4 sets of 20 reps (body weight)
3. Bent Over Rows
- 4 sets of 20 reps (135 lbs)
4. Lat Pulldowns
- 3 sets of 20 reps (100 lbs)
5. Barbell Curls
- 3 sets of 20 reps (60 lbs)
6. Hammer Curls
- 3 sets of 30 reps (30 lbs)
20 minutes Cardio
Breakfast:
- Omelette: 4 eggs, spinach, mushrooms, tomatoes, and 1/2 cup shredded cheese
- Whole grain toast: 2 slices
- Avocado: 1/2 avocado
Morning Snack:
- Greek yogurt: 1 cup with honey and a handful of mixed nuts
Lunch:
- Grilled chicken breast: 8 oz
- Quinoa: 1 cup cooked
- Mixed vegetables: steamed broccoli, carrots, and bell peppers
Afternoon Snack:
- Protein shake: 1 scoop whey protein, 1 banana, 1 cup almond milk, and 1 tbsp peanut butter
Dinner:
- Salmon fillet: 8 oz
- Sweet potato: 1 large baked
- Green beans: 1 cup steamed
Evening Snack:
- Cottage cheese: 1 cup with pineapple chunks
1. Deadlifts
- 4 sets of 15 reps (225 lbs)
2. Pull-Ups
- 4 sets of 20 reps (body weight)
3. Bent Over Rows
- 4 sets of 20 reps (135 lbs)
4. Lat Pulldowns
- 3 sets of 20 reps (100 lbs)
5. Barbell Curls
- 3 sets of 20 reps (60 lbs)
6. Hammer Curls
- 3 sets of 30 reps (30 lbs)
20 minutes Cardio
Breakfast:
- Omelette: 4 eggs, spinach, mushrooms, tomatoes, and 1/2 cup shredded cheese
- Whole grain toast: 2 slices
- Avocado: 1/2 avocado
Morning Snack:
- Greek yogurt: 1 cup with honey and a handful of mixed nuts
Lunch:
- Grilled chicken breast: 8 oz
- Quinoa: 1 cup cooked
- Mixed vegetables: steamed broccoli, carrots, and bell peppers
Afternoon Snack:
- Protein shake: 1 scoop whey protein, 1 banana, 1 cup almond milk, and 1 tbsp peanut butter
Dinner:
- Salmon fillet: 8 oz
- Sweet potato: 1 large baked
- Green beans: 1 cup steamed
Evening Snack:
- Cottage cheese: 1 cup with pineapple chunks
Thursday: Legs
1. Squats
- 4 sets of 15 reps (195 lbs)
2. Leg Press
- 4 sets of 15 reps (310 lbs)
3. Leg Curls
- 3 sets of 20 reps (80 lbs)
4. Leg Extensions
- 3 sets of 20 reps (100 lbs)
5. Calf Raises
- 4 sets of 20 reps (45 lbs)
20 minutes Cardio
Breakfast:
- Oatmeal: 1 cup oats with 1 scoop protein powder, berries, and a tablespoon of almond butter
Morning Snack:
- Smoothie: Spinach, 1 banana, 1 cup frozen berries, 1 cup Greek yogurt
Lunch:
- Turkey burger: 8 oz on a whole grain bun, lettuce, tomato, and avocado
- Sweet potato fries: baked
Afternoon Snack:
- Hard-boiled eggs: 2
- Almonds: 1 handful
Dinner:
- Steak: 8 oz sirloin
- Brown rice: 1 cup cooked
- Asparagus: 1 cup grilled
Evening Snack:
- Casein protein shake: with almond milk
1. Squats
- 4 sets of 15 reps (195 lbs)
2. Leg Press
- 4 sets of 15 reps (310 lbs)
3. Leg Curls
- 3 sets of 20 reps (80 lbs)
4. Leg Extensions
- 3 sets of 20 reps (100 lbs)
5. Calf Raises
- 4 sets of 20 reps (45 lbs)
20 minutes Cardio
Breakfast:
- Oatmeal: 1 cup oats with 1 scoop protein powder, berries, and a tablespoon of almond butter
Morning Snack:
- Smoothie: Spinach, 1 banana, 1 cup frozen berries, 1 cup Greek yogurt
Lunch:
- Turkey burger: 8 oz on a whole grain bun, lettuce, tomato, and avocado
- Sweet potato fries: baked
Afternoon Snack:
- Hard-boiled eggs: 2
- Almonds: 1 handful
Dinner:
- Steak: 8 oz sirloin
- Brown rice: 1 cup cooked
- Asparagus: 1 cup grilled
Evening Snack:
- Casein protein shake: with almond milk
Friday: Shoulders and Abs
1. Overhead Press
- 4 sets of 20 reps (152 lbs)
2. Lateral Raises
- 4 sets of 20 reps (44 lbs)
3. Front Raises
- 4 sets of 20 reps (49 lbs)
4. Shrugs
- 4 sets of 20 reps (111 lbs)
5. Cable Crunches
- 4 sets of 20 reps (102 lbs)
6. Planks
- 4 sets of 60 seconds
7. Lying Lateral Cuff Raises - 5s for 20
20 minutes Cardio
Starting PCT today (27th of Sept) with Hcg - 1,000IU eod for 2wks followed by Nolvadex 40mg/day for 2wks (from the third week) and 20mg/day for another 2wks.
Breakfast:
- Smoothie bowl: 1 banana, 1 cup mixed berries, 1 scoop protein powder, topped with granola and coconut flakes
Morning Snack:
- Rice cakes: with 2 tbsp almond butter
Lunch:
- Tuna salad: 1 can tuna, mixed greens, tomatoes, cucumber, olives, and olive oil dressing
- Whole grain bread: 2 slices
Afternoon Snack:
- Protein bar: high protein, low sugar
Dinner:
- Grilled pork chops: 8 oz
- Mashed potatoes: 1 cup
- Brussels sprouts: roasted
Evening Snack:
- Cottage cheese: 1 cup with berries
1. Overhead Press
- 4 sets of 20 reps (152 lbs)
2. Lateral Raises
- 4 sets of 20 reps (44 lbs)
3. Front Raises
- 4 sets of 20 reps (49 lbs)
4. Shrugs
- 4 sets of 20 reps (111 lbs)
5. Cable Crunches
- 4 sets of 20 reps (102 lbs)
6. Planks
- 4 sets of 60 seconds
7. Lying Lateral Cuff Raises - 5s for 20
20 minutes Cardio
Starting PCT today (27th of Sept) with Hcg - 1,000IU eod for 2wks followed by Nolvadex 40mg/day for 2wks (from the third week) and 20mg/day for another 2wks.
Breakfast:
- Smoothie bowl: 1 banana, 1 cup mixed berries, 1 scoop protein powder, topped with granola and coconut flakes
Morning Snack:
- Rice cakes: with 2 tbsp almond butter
Lunch:
- Tuna salad: 1 can tuna, mixed greens, tomatoes, cucumber, olives, and olive oil dressing
- Whole grain bread: 2 slices
Afternoon Snack:
- Protein bar: high protein, low sugar
Dinner:
- Grilled pork chops: 8 oz
- Mashed potatoes: 1 cup
- Brussels sprouts: roasted
Evening Snack:
- Cottage cheese: 1 cup with berries
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