Approved Log SkipErr Testosterone Deca Dbol Cycle Log

[SkipErr]

Tuesday: Back and Biceps

1. Deadlifts
- 4 sets of 20 reps (235 lbs)

2. Pull-Ups
- 4 sets of 20 reps (body weight)

3. Bent Over Rows
- 4 sets of 20 reps (150 lbs)

4. Lat Pulldowns
- 3 sets of 20 reps (115 lbs)

5. Barbell Curls
- 3 sets of 20 reps (75 lbs)

6. Hammer Curls
- 3 sets of 30 reps (45 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

 

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Thursday: Legs

1. Squats
- 4 sets of 20 reps (210 lbs)

2. Leg Press
- 4 sets of 20 reps (325 lbs)

3. Leg Curls
- 3 sets of 20 reps (95 lbs)

4. Leg Extensions
- 3 sets of 20 reps (115 lbs)

5. Calf Raises
- 4 sets of 20 reps (60 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

 

[SkipErr]

Friday: Shoulders and Abs

1. Overhead Press
- 4 sets of 15 reps (167 lbs)

2. Lateral Raises
- 4 sets of 15 reps (59 lbs)

3. Front Raises
- 4 sets of 15 reps (64 lbs)

4. Shrugs
- 4 sets of 15 reps (126 lbs)

5. Cable Crunches
- 4 sets of 15 reps (117 lbs)

6. Planks
- 4 sets of 60 seconds

7. Lying Lateral Cuff Raises - 5s for 20

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