Approved Log SkipErr Testosterone Deca Dbol Cycle Log

[e2]

Leg extensions and leg curls are the best.

You also hit the squats and leg extensions, like a beast.

 

[ulter]

Sweet potato and grilled salmon looks really solid.
I'm really looking forward to seeing your continued improvements.

 

[chesty]

What a nice Friday workout you put together.

Lots of good exercises. I really like the front and lateral Raises

 

[ROIDDERS]

Shrugs and planks are very solid.
That's the way to do the cardio.

 

[ceo]

Bros your entire body. Definitely looking more muscular.

Keep up the good work. Let's see. You continue getting more and more conditioned.

 

[SkipErr]

Your legs are looking humongous. Wow! Great improvements.

 

[SkipErr]

Shrugs and planks are very solid.
That's the way to do the cardio.

 

[SkipErr]

Bros your entire body. Definitely looking more muscular.

Keep up the good work. Let's see. You continue getting more and more conditioned.

 

[SkipErr]

That's a goat turkey sandwich that you put together.
Love the mix of lettuce tomato and avocado. Nothing is better.

 

[SkipErr]

Yes, very good job.

All this leg training is really paying off for you.

 

[SkipErr]

Leg extensions and leg curls are the best.

You also hit the squats and leg extensions, like a beast.

 

[SkipErr]

What a nice Friday workout you put together.

Lots of good exercises. I really like the front and lateral Raises

 

[SkipErr]

Leg extensions and leg curls are the best.

You also hit the squats and leg extensions, like a beast.

 

[SkipErr]

Sweet potato and grilled salmon looks really solid.
I'm really looking forward to seeing your continued improvements.

 

[SkipErr]

Monday: Chest and Triceps

1. Flat Bench Press
- 4 sets of 20 reps (210 lbs)

2. Incline Dumbbell Press
- 4 sets of 20 reps (110 lbs)

3. Chest Flyes
- 3 sets of 20 reps (55 lbs dumbbells)

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

5. Skull Crushers
- 3 sets of 20 reps (85 lbs)

6. Tricep Pushdowns
- 3 sets of 20 reps (85 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]

Tuesday: Back and Biceps

1. Deadlifts
- 4 sets of 20 reps (250 lbs)

2. Pull-Ups
- 4 sets of 25 reps (body weight)

3. Bent Over Rows
- 4 sets of 20 reps (165 lbs)

4. Lat Pulldowns
- 3 sets of 20 reps (130 lbs)

5. Barbell Curls
- 3 sets of 20 reps (90 lbs)

6. Hammer Curls
- 3 sets of 25 reps (65 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

 

[SkipErr]

Seasons Greetings

 

[SkipErr]

Monday: Chest and Triceps

1. Flat Bench Press
- 4 sets of 20 reps (210 lbs)

2. Incline Dumbbell Press
- 4 sets of 20 reps (110 lbs)

3. Chest Flyes
- 3 sets of 20 reps (55 lbs dumbbells)

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

5. Skull Crushers
- 3 sets of 20 reps (85 lbs)

6. Tricep Pushdowns
- 3 sets of 20 reps (85 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 15 reps (225 lbs)

2. Leg Press
- 4 sets of 15 reps (340 lbs)

3. Leg Curls
- 3 sets of 15 reps (110 lbs)

4. Leg Extensions
- 3 sets of 15 reps (130 lbs)

5. Calf Raises
- 4 sets of 15 reps (75 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

 

[Austin316]

Sorry, it's been a while since I posted in your log, but let me say your progress is amazing.