Approved Log SkipErr Testosterone Deca Dbol Cycle Log

[SkipErr]

Tuesday: Back and Biceps

1. Deadlifts
- 4 sets of 20 reps (240 lbs)

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

3. Bent Over Rows
- 4 sets of 20 reps (155 lbs)

4. Lat Pulldowns
- 3 sets of 20 reps (120 lbs)

5. Barbell Curls
- 3 sets of 20 reps (80 lbs)

6. Hammer Curls
- 3 sets of 30 reps (50 lbs)

20 minutes Cardio

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

 

[SkipErr]

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:
- 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

 

[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:
- 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]

Monday: Chest and Triceps

1. Flat Bench Press
- 4 sets of 15 reps (200 lbs)

2. Incline Dumbbell Press
- 4 sets of 15 reps (100 lbs)

3. Chest Flyes
- 3 sets of 15 reps (45 lbs dumbbells)

4. Tricep Dips
- 3 sets of 20 reps (bodyweight)

5. Skull Crushers
- 3 sets of 15 reps (75 lbs)

6. Tricep Pushdowns
- 3 sets of 15 reps (75 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

 

[zedhed]

a sweet pictures of your training I like the dumbbell press

 

[caligirl85]

good job on the pull-ups that's how you build a strong pack

 

[Shrine]

thanks for taking the time the post-op pictures

 

[Zyglamail]

very nice leg day for sure you got in some great workouts I like how you start out with squats

 

[Arabian]

your legs are definitely coming into form

 

[BookerTNY]

beautiful work man very impressed with your progress

 

[sambee38]

you're doing an amazing job the front raises and cable crunches look good

 

[Austin316]

nice job on the breakfast and lunch meals

 

[SkipErr]

a sweet pictures of your training I like the dumbbell press

 

[SkipErr]

nice job on the breakfast and lunch meals

 

[SkipErr]

you're doing an amazing job the front raises and cable crunches look good

 

[SkipErr]

beautiful work man very impressed with your progress

Thank you

 

[SkipErr]

your legs are definitely coming into form

 

[SkipErr]

very nice leg day for sure you got in some great workouts I like how you start out with squats

 

[SkipErr]

thanks for taking the time the post-op pictures

Thank you

 

[SkipErr]

good job on the pull-ups that's how you build a strong pack