Approved Log SkipErr Testosterone Deca Dbol Cycle Log

[SkipErr]

Monday: Chest and Triceps

1. Flat Bench Press
- 2 sets of 15 reps (250 lbs)

2. Incline Dumbbell Press
- 2 sets of 15 reps (100 lbs)

3. Chest Flyes
- 2 sets of 15 reps (95 lbs dumbbells)

4. Tricep Dips
- 2 sets of 20 reps (bodyweight)

5. Skull Crushers
- 2 sets of 15 reps (125 lbs)

6. Tricep Pushdowns
- 2 sets of 15 reps (125 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

 

[SuperAbsVin]

Thursday: Legs

1. Squats
- 4 sets of 20 reps (245 lbs)

2. Leg Press
- 4 sets of 20 reps (360 lbs)

3. Leg Curls
- 3 sets of 20 reps (130 lbs)

4. Leg Extensions
- 3 sets of 20 reps (150 lbs)

5. Calf Raises
- 4 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 30510

quads working good
you gotta get more training pics up

 

[stevesmi]

Thursday: Legs

1. Squats
- 4 sets of 20 reps (245 lbs)

2. Leg Press
- 4 sets of 20 reps (360 lbs)

3. Leg Curls
- 3 sets of 20 reps (130 lbs)

4. Leg Extensions
- 3 sets of 20 reps (150 lbs)

5. Calf Raises
- 4 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 30510

@SkipErr good to see you kicking ass as usual. you are a beast. i love your hard work and dedication

 

[SkipErr]

Tuesday: Back and Biceps

1. Deadlifts
- 3 sets of 12 reps (285 lbs)

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

3. Bent Over Rows
- 3 sets of 15 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:
- Omelette: 4 eggs, spinach, mushrooms, tomatoes, and 1/2 cup shredded cheese
- Whole grain toast: 2 slices
- Avocado: 1/2 avocado

Morning Snack:
- Greek yogurt: 1 cup with honey and a handful of mixed nuts

Lunch:
- Grilled chicken breast: 8 oz
- Quinoa: 1 cup cooked
- Mixed vegetables: steamed broccoli, carrots, and bell peppers

Afternoon Snack:
- Protein shake: 1 scoop whey protein, 1 banana, 1 cup almond milk, and 1 tbsp peanut butter

Dinner:
- Salmon fillet: 8 oz
- Sweet potato: 1 large baked
- Green beans: 1 cup steamed

Evening Snack:
- Cottage cheese: 1 cup with pineapple chunks

 

[SkipErr]

@SkipErr good to see you kicking ass as usual. you are a beast. i love your hard work and dedication

Much appreciated sir

 

[ulter]

Thursday: Legs

1. Squats
- 4 sets of 20 reps (245 lbs)

2. Leg Press
- 4 sets of 20 reps (360 lbs)

3. Leg Curls
- 3 sets of 20 reps (130 lbs)

4. Leg Extensions
- 3 sets of 20 reps (150 lbs)

5. Calf Raises
- 4 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 30510

@SkipErr i love this training! it is looking outstanding. keep up the good work !

 

[Jayne Scott]

Tuesday: Back and Biceps

1. Deadlifts
- 3 sets of 12 reps (285 lbs)

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

3. Bent Over Rows
- 3 sets of 15 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:
- Omelette: 4 eggs, spinach, mushrooms, tomatoes, and 1/2 cup shredded cheese
- Whole grain toast: 2 slices
- Avocado: 1/2 avocado

Morning Snack:
- Greek yogurt: 1 cup with honey and a handful of mixed nuts

Lunch:
- Grilled chicken breast: 8 oz
- Quinoa: 1 cup cooked
- Mixed vegetables: steamed broccoli, carrots, and bell peppers

Afternoon Snack:
- Protein shake: 1 scoop whey protein, 1 banana, 1 cup almond milk, and 1 tbsp peanut butter

Dinner:
- Salmon fillet: 8 oz
- Sweet potato: 1 large baked
- Green beans: 1 cup steamed

Evening Snack:
- Cottage cheese: 1 cup with pineapple chunks
View attachment 30594

Nice update @SkipErr

 

[Mobster]

Why 20 rep sets on everything?

 

[ceo]

Thursday: Legs

1. Squats
- 4 sets of 20 reps (245 lbs)

2. Leg Press
- 4 sets of 20 reps (360 lbs)

3. Leg Curls
- 3 sets of 20 reps (130 lbs)

4. Leg Extensions
- 3 sets of 20 reps (150 lbs)

5. Calf Raises
- 4 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 30510

@SkipErr you are looking great! can see those legs are growing. the upper legs are getting bigger and bigger

 

[ROIDDERS]

Thursday: Legs

1. Squats
- 4 sets of 20 reps (245 lbs)

2. Leg Press
- 4 sets of 20 reps (360 lbs)

3. Leg Curls
- 3 sets of 20 reps (130 lbs)

4. Leg Extensions
- 3 sets of 20 reps (150 lbs)

5. Calf Raises
- 4 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 30510

nice layout on the weights and the food. proud of you @SkipErr Up. You are getting stronger and stronger.

 

[RoySimpson]

Thursday: Legs

1. Squats
- 4 sets of 20 reps (245 lbs)

2. Leg Press
- 4 sets of 20 reps (360 lbs)

3. Leg Curls
- 3 sets of 20 reps (130 lbs)

4. Leg Extensions
- 3 sets of 20 reps (150 lbs)

5. Calf Raises
- 4 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 30510

@SkipErr solid leg work right here!

 

[Tiger Salman Khan]

Tuesday: Back and Biceps

1. Deadlifts
- 3 sets of 12 reps (285 lbs)

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

3. Bent Over Rows
- 3 sets of 15 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:
- Omelette: 4 eggs, spinach, mushrooms, tomatoes, and 1/2 cup shredded cheese
- Whole grain toast: 2 slices
- Avocado: 1/2 avocado

Morning Snack:
- Greek yogurt: 1 cup with honey and a handful of mixed nuts

Lunch:
- Grilled chicken breast: 8 oz
- Quinoa: 1 cup cooked
- Mixed vegetables: steamed broccoli, carrots, and bell peppers

Afternoon Snack:
- Protein shake: 1 scoop whey protein, 1 banana, 1 cup almond milk, and 1 tbsp peanut butter

Dinner:
- Salmon fillet: 8 oz
- Sweet potato: 1 large baked
- Green beans: 1 cup steamed

Evening Snack:
- Cottage cheese: 1 cup with pineapple chunks
View attachment 30594

@SkipErr Good work....keep progressing.......

 

[SkipErr]

@SkipErr i love this training! it is looking outstanding. keep up the good work !

Thanks sir

 

[SkipErr]

@SkipErr Good work....keep progressing.......

Thanks sir

 

[SkipErr]

@SkipErr solid leg work right here!

Thanks sir

 

[SkipErr]

nice layout on the weights and the food. proud of you @SkipErr Up. You are getting stronger and stronger.

Thanks sir

 

[SkipErr]

@SkipErr you are looking great! can see those legs are growing. the upper legs are getting bigger and bigger

Thanks sir

 

[SkipErr]

Why 20 rep sets on everything?

?? Progressive overload led to it I suppose sir

 

[SkipErr]

Thursday: Legs

1. Squats
- 4 sets of 20 reps (245 lbs)

2. Leg Press
- 4 sets of 20 reps (360 lbs)

3. Leg Curls
- 3 sets of 20 reps (130 lbs)

4. Leg Extensions
- 3 sets of 20 reps (150 lbs)

5. Calf Raises
- 4 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

 

[Noah Wixx]

Thursday: Legs

1. Squats
- 4 sets of 20 reps (245 lbs)

2. Leg Press
- 4 sets of 20 reps (360 lbs)

3. Leg Curls
- 3 sets of 20 reps (130 lbs)

4. Leg Extensions
- 3 sets of 20 reps (150 lbs)

5. Calf Raises
- 4 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 30510

Keep crushing it