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:
- 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

 

[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 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

 

[Jayne Scott]

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 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

View attachment 26350

Great one