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Approved Log SkipErr Testosterone Deca Dbol Cycle Log

napsgeargenezapharmateuticals domestic-supplypuritysourcelabsPeptide ProUGFREAK
Tuesday: Back and Biceps

1. Deadlifts
- 4 sets of 20 reps (280 lbs)

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

3. Bent Over Rows
- 4 sets of 20 reps (195 lbs)

4. Lat Pulldowns
- 3 sets of 20 reps (160 lbs)

5. Barbell Curls
- 3 sets of 20 reps (120 lbs)

6. Hammer Curls
- 3 sets of 20 reps (95 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

View attachment 28991
@SkipErr Proud of you, man, you're looking really solid. I'm seeing some muscle growth in real time.
 
Tuesday: Back and Biceps

1. Deadlifts
- 4 sets of 20 reps (280 lbs)

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

3. Bent Over Rows
- 4 sets of 20 reps (195 lbs)

4. Lat Pulldowns
- 3 sets of 20 reps (160 lbs)

5. Barbell Curls
- 3 sets of 20 reps (120 lbs)

6. Hammer Curls
- 3 sets of 20 reps (95 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

View attachment 28991
@SkipErr you are pushing the iron like a maniac now. I feel like you're on a roll. You've made such good progress, keep it going, man. Make sure you're doing what you need to do, including the sleep and diet.
 
Tuesday: Back and Biceps

1. Deadlifts
- 4 sets of 20 reps (280 lbs)

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

3. Bent Over Rows
- 4 sets of 20 reps (195 lbs)

4. Lat Pulldowns
- 3 sets of 20 reps (160 lbs)

5. Barbell Curls
- 3 sets of 20 reps (120 lbs)

6. Hammer Curls
- 3 sets of 20 reps (95 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

View attachment 28991
Hammer curls are always a nice edition, i like those and side curls the most.
 
Thursday: Legs

1. Squats
- 4 sets of 20 reps (240 lbs)

2. Leg Press
- 4 sets of 20 reps (355 lbs)

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

4. Leg Extensions
- 3 sets of 20 reps (145 lbs)

5. Calf Raises
- 4 sets of 20 reps (90 lbs)

20 minutes Cardio

IMG-20240601-WA0103.webp

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 20 reps (280 lbs)

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

3. Bent Over Rows
- 4 sets of 20 reps (195 lbs)

4. Lat Pulldowns
- 3 sets of 20 reps (160 lbs)

5. Barbell Curls
- 3 sets of 20 reps (120 lbs)

6. Hammer Curls
- 3 sets of 20 reps (95 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

View attachment 28991
@SkipErr looking lean bro keep it up!
 
Friday: Shoulders and Abs

1. Overhead Press
- 4 sets of 20 reps (212 lbs)

2. Lateral Raises
- 4 sets of 20 reps (104 lbs)

3. Front Raises
- 4 sets of 20 reps (109 lbs)

4. Shrugs
- 4 sets of 20 reps (171 lbs)

5. Cable Crunches
- 4 sets of 20 reps (162 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
IMG-20240721-WA0007.webp
 
Tuesday: Back and Biceps

1. Deadlifts
- 4 sets of 20 reps (280 lbs)

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

3. Bent Over Rows
- 4 sets of 20 reps (195 lbs)

4. Lat Pulldowns
- 3 sets of 20 reps (160 lbs)

5. Barbell Curls
- 3 sets of 20 reps (120 lbs)

6. Hammer Curls
- 3 sets of 20 reps (95 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

View attachment 28991
@SkipErr looking good man. The Vascularity is showing some.
 
Friday: Shoulders and Abs

1. Overhead Press
- 4 sets of 20 reps (212 lbs)

2. Lateral Raises
- 4 sets of 20 reps (104 lbs)

3. Front Raises
- 4 sets of 20 reps (109 lbs)

4. Shrugs
- 4 sets of 20 reps (171 lbs)

5. Cable Crunches
- 4 sets of 20 reps (162 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
View attachment 29036
@SkipErr Looking amazing man......great pics......
 
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