Approved Log SkipErr Testosterone Deca Dbol Cycle Log

[SkipErr]

Great job on your update, keep it up

I appreciate you, thanks

 

[SkipErr]

Friday: Shoulders and Abs

1. Overhead Press
- 4 sets of 20 reps (142 lbs)

2. Lateral Raises
- 4 sets of 20 reps (34 lbs)

3. Front Raises
- 4 sets of 20 reps (39 lbs)

4. Shrugs
- 4 sets of 20 reps (101 lbs)

5. Cable Crunches
- 4 sets of 20 reps (92 lbs)

6. Planks
- 4 sets of 60 seconds

7. Lying Lateral Cuff Raises - 5s for 20

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

 

[Jayne Scott]

Good job on your update

 

[SkipErr]

Good job on your update

Thanks

 

[SkipErr]

Monday: Chest and Triceps

1. Flat Bench Press
- 4 sets of 20 reps (185 lbs)

2. Incline Dumbbell Press
- 4 sets of 20 reps (85 lbs)

3. Chest Flyes
- 3 sets of 20 reps (30 lbs dumbbells)

4. Tricep Dips
- 3 sets of 20 reps (weight 30 lbs)

5. Skull Crushers
- 3 sets of 20 reps (60 lbs)

6. Tricep Pushdowns
- 3 sets of 20 reps (60 lbs)

20 minutes Cardio

I should start PCT in the next 14 days (27th of Sept) with Hcg - 1,000IU eod for 2wks followed by Nolvadex 40mg/day for 2wks (from the third week) and 20mg/day for another 2wks. But I'll have my blood work reviewed before pct.

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]

Tuesday: Back and Biceps

1. Deadlifts
- 4 sets of 15 reps (225 lbs)

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

3. Bent Over Rows
- 4 sets of 20 reps (135 lbs)

4. Lat Pulldowns
- 3 sets of 20 reps (100 lbs)

5. Barbell Curls
- 3 sets of 20 reps (60 lbs)

6. Hammer Curls
- 3 sets of 30 reps (30 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:
- Fruit salad: with mixed fruits (apple, orange, grapes)

Lunch:
- Chicken wrap: 8 oz chicken breast, whole grain tortilla, lettuce, tomato, and avocado
- Baby carrots: with hummus

Afternoon Snack:
- Protein bar: high protein, low sugar

Dinner:
- Grilled steak: 8 oz sirloin
- Brown rice: 1 cup cooked
- Asparagus: 1 cup grilled

Evening Snack:
- Protein shake: with almond milk

 

[Jayne Scott]

Tuesday: Back and Biceps

1. Deadlifts
- 4 sets of 15 reps (225 lbs)

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

3. Bent Over Rows
- 4 sets of 20 reps (135 lbs)

4. Lat Pulldowns
- 3 sets of 20 reps (100 lbs)

5. Barbell Curls
- 3 sets of 20 reps (60 lbs)

6. Hammer Curls
- 3 sets of 30 reps (30 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:
- Fruit salad: with mixed fruits (apple, orange, grapes)

Lunch:
- Chicken wrap: 8 oz chicken breast, whole grain tortilla, lettuce, tomato, and avocado
- Baby carrots: with hummus

Afternoon Snack:
- Protein bar: high protein, low sugar

Dinner:
- Grilled steak: 8 oz sirloin
- Brown rice: 1 cup cooked
- Asparagus: 1 cup grilled

Evening Snack:
- Protein shake: with almond milk
View attachment 25283

Keep grinding, nice one