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Approved Log SkipErr Testosterone Deca Dbol Cycle Log

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Tuesday: Back and Biceps

1. Deadlifts
- 4 sets of 20 reps (285 lbs)

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

3. Bent Over Rows
- 4 sets of 20 reps (200 lbs)

4. Lat Pulldowns
- 3 sets of 20 reps (165 lbs)

5. Barbell Curls
- 3 sets of 20 reps (125 lbs)

6. Hammer Curls
- 3 sets of 20 reps (100 lbs)

20 minutes Cardio

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

Morning Snack:
- Trail mix: nuts and dried fruits

Lunch:
- Turkey wrap: 8 oz turkey breast, 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

Dinner:
- Grilled salmon: 8 oz
- Sweet potato: 1 large baked
- Green beans: 1 cup steamed

Evening Snack:
- Casein protein shake: with almond milk
I'mView attachment 30024
@SkipErr awesome work bro keep the log coming!
 
Tuesday: Back and Biceps

1. Deadlifts
- 4 sets of 20 reps (285 lbs)

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

3. Bent Over Rows
- 4 sets of 20 reps (200 lbs)

4. Lat Pulldowns
- 3 sets of 20 reps (165 lbs)

5. Barbell Curls
- 3 sets of 20 reps (125 lbs)

6. Hammer Curls
- 3 sets of 20 reps (100 lbs)

20 minutes Cardio

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

Morning Snack:
- Trail mix: nuts and dried fruits

Lunch:
- Turkey wrap: 8 oz turkey breast, 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

Dinner:
- Grilled salmon: 8 oz
- Sweet potato: 1 large baked
- Green beans: 1 cup steamed

Evening Snack:
- Casein protein shake: with almond milk
I'mView attachment 30024
Crushed it 💪
 
Friday: Shoulders and Abs

1. Overhead Press
- 4 sets of 20 reps (217 lbs)

2. Lateral Raises
- 4 sets of 20 reps (109 lbs)

3. Front Raises
- 4 sets of 20 reps (114 lbs)

4. Shrugs
- 4 sets of 20 reps (176 lbs)

5. Cable Crunches
- 4 sets of 20 reps (167 lbs)

6. Planks
- 4 sets of 60 seconds

7. Lying Lateral Cuff Raises - 5s for 20

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
IMG-20240606-WA0014.webp
 
Friday: Shoulders and Abs

1. Overhead Press
- 4 sets of 20 reps (217 lbs)

2. Lateral Raises
- 4 sets of 20 reps (109 lbs)

3. Front Raises
- 4 sets of 20 reps (114 lbs)

4. Shrugs
- 4 sets of 20 reps (176 lbs)

5. Cable Crunches
- 4 sets of 20 reps (167 lbs)

6. Planks
- 4 sets of 60 seconds

7. Lying Lateral Cuff Raises - 5s for 20

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
View attachment 30055
@SkipErr good pic and update bro.........
 
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