Thanks, I'm still pushing it though
Approved Log SkipErr Testosterone Deca Dbol Cycle Log
- Thread starter SkipErr
- Start date
Tuesday: Back and Biceps
1. Deadlifts
- 4 sets of 6 reps (225 lbs)
2. Pull-Ups
- 4 sets of 8 reps (weight - 25 lbs)
3. Bent Over Rows
- 4 sets of 8 reps (135 lbs)
4. Lat Pulldowns
- 3 sets of 10 reps (100 lbs)
5. Barbell Curls
- 3 sets of 10 reps (60 lbs)
6. Hammer Curls
- 3 sets of 12 reps (30 lbs dumbbells)
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
Week 1:
I'll be taking my daily dose of Dbol (30mg) split into 10mg per dosage.
1. Deadlifts
- 4 sets of 6 reps (225 lbs)
2. Pull-Ups
- 4 sets of 8 reps (weight - 25 lbs)
3. Bent Over Rows
- 4 sets of 8 reps (135 lbs)
4. Lat Pulldowns
- 3 sets of 10 reps (100 lbs)
5. Barbell Curls
- 3 sets of 10 reps (60 lbs)
6. Hammer Curls
- 3 sets of 12 reps (30 lbs dumbbells)
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
Week 1:
I'll be taking my daily dose of Dbol (30mg) split into 10mg per dosage.
Thursday: Legs
1. Squats
- 4 sets of 8 reps (195 lbs)
2. Leg Press
- 4 sets of 10 reps (310 lbs)
3. Leg Curls
- 3 sets of 12 reps (90 lbs)
4. Leg Extensions
- 3 sets of 12 reps (110 lbs)
5. Calf Raises
- 4 sets of 15 reps (45 lbs)
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
Weeks 1:
- Test E - 250 mg
- Dbol (Oral): 30 mg
- Deca: 200 mg
- Arimidex: 0.5 mg
1. Squats
- 4 sets of 8 reps (195 lbs)
2. Leg Press
- 4 sets of 10 reps (310 lbs)
3. Leg Curls
- 3 sets of 12 reps (90 lbs)
4. Leg Extensions
- 3 sets of 12 reps (110 lbs)
5. Calf Raises
- 4 sets of 15 reps (45 lbs)
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
Weeks 1:
- Test E - 250 mg
- Dbol (Oral): 30 mg
- Deca: 200 mg
- Arimidex: 0.5 mg
Friday: Shoulders and Abs
1. Overhead Press
- 4 sets of 8 reps (95 lbs)
2. Lateral Raises
- 3 sets of 12 reps (15 lbs dumbbells)
3. Front Raises
- 3 sets of 12 reps (15 lbs dumbbells)
4. Shrugs
- 4 sets of 10 reps (70 lbs dumbbells)
5. Cable Crunches
- 3 sets of 15 reps (80 lbs)
6. Planks
- 3 sets of 60 seconds
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
Weeks 1:
Just taking Dbol 30 mg today
1. Overhead Press
- 4 sets of 8 reps (95 lbs)
2. Lateral Raises
- 3 sets of 12 reps (15 lbs dumbbells)
3. Front Raises
- 3 sets of 12 reps (15 lbs dumbbells)
4. Shrugs
- 4 sets of 10 reps (70 lbs dumbbells)
5. Cable Crunches
- 3 sets of 15 reps (80 lbs)
6. Planks
- 3 sets of 60 seconds
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
Weeks 1:
Just taking Dbol 30 mg today
lookin tight, the LEGS big
Thank you Sir, really putting in a lot of work on 'em legs, happy it's paying off
Monday: Chest and Triceps
1. Flat Bench Press
- 4 sets of 10 reps (185 lbs)
2. Incline Dumbbell Press
- 4 sets of 10 reps (50 lbs)
3. Chest Flyes
- 3 sets of 12 reps (25 lbs)
4. Tricep Dips
- 3 sets of 10 reps (body weight)
5. Skull Crushers
- 3 sets of 10 reps (60 lbs)
6. Tricep Pushdowns
- 3 sets of 12 reps (60 lbs)
20 minutes Cardio
Week 2:
Test E - 250 mg (Mon & Thurs)
Dbol - 30 mg/day
Deca - 200 mg (Mon & Thurs)
Arimidex - 0.5 mg EOD
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
1. Flat Bench Press
- 4 sets of 10 reps (185 lbs)
2. Incline Dumbbell Press
- 4 sets of 10 reps (50 lbs)
3. Chest Flyes
- 3 sets of 12 reps (25 lbs)
4. Tricep Dips
- 3 sets of 10 reps (body weight)
5. Skull Crushers
- 3 sets of 10 reps (60 lbs)
6. Tricep Pushdowns
- 3 sets of 12 reps (60 lbs)
20 minutes Cardio
Week 2:
Test E - 250 mg (Mon & Thurs)
Dbol - 30 mg/day
Deca - 200 mg (Mon & Thurs)
Arimidex - 0.5 mg EOD
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
Tuesday: Back and Biceps
1. Deadlifts
- 4 sets of 6 reps (235 lbs)
2. Pull-Ups
- 4 sets of 8 reps (weight - 25 lbs)
3. Bent Over Rows
- 4 sets of 8 reps (145 lbs)
4. Lat Pulldowns
- 3 sets of 10 reps (120 lbs)
5. Barbell Curls
- 3 sets of 10 reps (80 lbs)
6. Hammer Curls
- 3 sets of 12 reps (40 lbs dumbbells)
20 minutes Cardio
Cycle - Dbol - 30 mg
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
1. Deadlifts
- 4 sets of 6 reps (235 lbs)
2. Pull-Ups
- 4 sets of 8 reps (weight - 25 lbs)
3. Bent Over Rows
- 4 sets of 8 reps (145 lbs)
4. Lat Pulldowns
- 3 sets of 10 reps (120 lbs)
5. Barbell Curls
- 3 sets of 10 reps (80 lbs)
6. Hammer Curls
- 3 sets of 12 reps (40 lbs dumbbells)
20 minutes Cardio
Cycle - Dbol - 30 mg
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
Last edited:
very lean and much bigger
Really, really grinding hard, thanksvery lean and much bigger
Thursday: Legs
1. Squats
- 4 sets of 8 reps (195 lbs)
2. Leg Press
- 4 sets of 10 reps (300 lbs)
3. Leg Curls
- 3 sets of 12 reps (80 lbs)
4. Leg Extensions
- 3 sets of 12 reps (100 lbs)
5. Calf Raises
- 4 sets of 15 reps (body weight)
20 minute Cardio
2nd week into my cycle - test e (250 mg) + Dbol (30 mg) + deca (200 mg) + Arimidex (0.5 mg)
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
1. Squats
- 4 sets of 8 reps (195 lbs)
2. Leg Press
- 4 sets of 10 reps (300 lbs)
3. Leg Curls
- 3 sets of 12 reps (80 lbs)
4. Leg Extensions
- 3 sets of 12 reps (100 lbs)
5. Calf Raises
- 4 sets of 15 reps (body weight)
20 minute Cardio
2nd week into my cycle - test e (250 mg) + Dbol (30 mg) + deca (200 mg) + Arimidex (0.5 mg)
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
Friday: Shoulders and Abs
1. Overhead Press
- 4 sets of 10 reps (135 lbs)
2. Lateral Raises
- 3 sets of 12 reps (25 lbs dumbbells)
3. Front Raises
- 3 sets of 12 reps (25 lbs dumbbells)
4. Shrugs
- 4 sets of 10 reps (155 lbs barbell)
5. Cable Crunches
- 3 sets of 15-20 reps (80 lbs)
6. Planks
- 3 sets of 60 seconds
20 minutes Cardio
My cycle is still ongoing and I'll be taking my daily dbol (30mg) and Arimidex 0.5mg.
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
1. Overhead Press
- 4 sets of 10 reps (135 lbs)
2. Lateral Raises
- 3 sets of 12 reps (25 lbs dumbbells)
3. Front Raises
- 3 sets of 12 reps (25 lbs dumbbells)
4. Shrugs
- 4 sets of 10 reps (155 lbs barbell)
5. Cable Crunches
- 3 sets of 15-20 reps (80 lbs)
6. Planks
- 3 sets of 60 seconds
20 minutes Cardio
My cycle is still ongoing and I'll be taking my daily dbol (30mg) and Arimidex 0.5mg.
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
Attachments
Monday: Chest and Triceps
1. Flat Bench Press
- 4 sets of 8 reps (195 lbs)
2. Incline Dumbbell Press
- 4 sets of 10 reps (60 lbs dumbbells)
3. Chest Flyes
- 3 sets of 12 reps (30 lbs dumbbells)
4. Tricep Dips
- 3 sets of 10 reps (25 lbs)
5. Skull Crushers
- 3 sets of 10 reps (70 lbs)
6. Tricep Pushdowns
- 3 sets of 12 reps (70 lbs)
20 minutes Cardio
My cycle is going on fine so far, I had a bit of itching at the injection site, but I applied soothing ointment which seems to helped. I'll be using test e (250 mg), Dbol (30 mg), and deca (200 mg) today. This will be my third week btw.
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
1. Flat Bench Press
- 4 sets of 8 reps (195 lbs)
2. Incline Dumbbell Press
- 4 sets of 10 reps (60 lbs dumbbells)
3. Chest Flyes
- 3 sets of 12 reps (30 lbs dumbbells)
4. Tricep Dips
- 3 sets of 10 reps (25 lbs)
5. Skull Crushers
- 3 sets of 10 reps (70 lbs)
6. Tricep Pushdowns
- 3 sets of 12 reps (70 lbs)
20 minutes Cardio
My cycle is going on fine so far, I had a bit of itching at the injection site, but I applied soothing ointment which seems to helped. I'll be using test e (250 mg), Dbol (30 mg), and deca (200 mg) today. This will be my third week btw.
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
abs shredded and BIG Legs JUST WOW
Tuesday: Back and Biceps
1. Deadlifts
- 4 sets of 8 reps (225 lbs)
2. Pull-Ups
- 4 sets of 10 reps (25 lbs)
3. Bent Over Rows
- 4 sets of 10 reps (145 lbs)
4. Lat Pulldowns
- 3 sets of 10 reps (110 lbs)
5. Barbell Curls
- 3 sets of 10 reps (60 lbs)
6. Hammer Curls
- 3 sets of 12 reps (30 lbs dumbbells)
20 minutes Cardio
Taking just Dbol (30 mg) and Arimidex (0.5 mg) today.
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
My back still needs more work I think!
1. Deadlifts
- 4 sets of 8 reps (225 lbs)
2. Pull-Ups
- 4 sets of 10 reps (25 lbs)
3. Bent Over Rows
- 4 sets of 10 reps (145 lbs)
4. Lat Pulldowns
- 3 sets of 10 reps (110 lbs)
5. Barbell Curls
- 3 sets of 10 reps (60 lbs)
6. Hammer Curls
- 3 sets of 12 reps (30 lbs dumbbells)
20 minutes Cardio
Taking just Dbol (30 mg) and Arimidex (0.5 mg) today.
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
My back still needs more work I think!
Thursday: Legs
1. Squats
- 4 sets of 10 reps (195 lbs)
2. Leg Press
- 4 sets of 12 reps (300 lbs)
3. Leg Curls
- 3 sets of 15 reps (80 lbs)
4. Leg Extensions
- 3 sets of 15 reps (100 lbs)
5. Calf Raises
- 4 sets of 20 reps (body weight)
20 minutes Cardio
3rd wk - test e (250 mg), Dbol (30 mg), deca (200 mg)
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
1. Squats
- 4 sets of 10 reps (195 lbs)
2. Leg Press
- 4 sets of 12 reps (300 lbs)
3. Leg Curls
- 3 sets of 15 reps (80 lbs)
4. Leg Extensions
- 3 sets of 15 reps (100 lbs)
5. Calf Raises
- 4 sets of 20 reps (body weight)
20 minutes Cardio
3rd wk - test e (250 mg), Dbol (30 mg), deca (200 mg)
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
Friday: Shoulders and Abs
1. Overhead Press
- 4 sets of 8 reps (142 lbs)
2. Lateral Raises
- 3 sets of 12 reps (34 lbs)
3. Front Raises
- 3 sets of 12 reps (39 lbs)
4. Shrugs
- 4 sets of 10 reps (101 lbs)
5. Cable Crunches
- 3 sets of 15 reps (92 lbs)
6. Planks
- 3 sets of 60 seconds
20 minutes Cardio
3rd wk - Dbol (30 mg) and Arimidex - (0.5 mg) today
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
1. Overhead Press
- 4 sets of 8 reps (142 lbs)
2. Lateral Raises
- 3 sets of 12 reps (34 lbs)
3. Front Raises
- 3 sets of 12 reps (39 lbs)
4. Shrugs
- 4 sets of 10 reps (101 lbs)
5. Cable Crunches
- 3 sets of 15 reps (92 lbs)
6. Planks
- 3 sets of 60 seconds
20 minutes Cardio
3rd wk - Dbol (30 mg) and Arimidex - (0.5 mg) today
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
real big lifts WOW
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