Approved Log SkipErr Testosterone Deca Dbol Cycle Log

[SkipErr]

Friday: Shoulders and Abs

1. Overhead Press
- 3 sets of 6 reps (155 lbs)

2. Dumbbell Lateral Raises
- 4 sets of 10 reps (30 lbs dumbbells)

3. Rear-Delt Flyes
- 3 sets of 12 reps (25 lbs dumbbells)

4. Dumbbell Front Raises
- 2 sets of 10 reps (25 lbs dumbbells)

5. Barbell Shrugs
- 3 sets of 8 reps (175 lbs)

6. Cable Crunches
- 3 sets of 10 reps (120 lbs)

7. Planks
- 3 sets of 45 seconds

8. Lying Lateral Cuff Raises
- 2 sets of 15 reps (5 lbs)

Breakfast:

Scrambled eggs: 4 eggs, spinach and cheese
Whole-grain toast: 2 slices
Berries

Morning Snack:
Trail mix: 1 oz
Greek yogurt

Lunch:
Turkey breast: 6-8 oz
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
1 scoop whey protein

Dinner:
Grilled salmon: 6-8 oz
Sweet potato: 1 large
Green beans: 1 cup
Evening Snack:
Casein protein or cottage cheese
Almond milk if using casein