Nice legs
Approved Log SkipErr Testosterone Deca Dbol Cycle Log
- Thread starter SkipErr
- Start date
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
7. Lying Lateral Cuff Raises - 5s for 12
20 minutes Cardio
6th week - 30mg Dbol only today. My use of Dbol also ends this week.
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
No filters
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
7. Lying Lateral Cuff Raises - 5s for 12
20 minutes Cardio
6th week - 30mg Dbol only today. My use of Dbol also ends this week.
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
No filters
Monday: Chest and Triceps
1. Flat Bench Press
- 4 sets of 10 reps (185 lbs)
2. Incline Dumbbell Press
- 4 sets of 10 reps (85 lbs)
3. Chest Flyes
- 3 sets of 12 reps (25 lbs dumbbells)
4. Tricep Dips
- 3 sets of 10 reps (weight 25 lbs)
5. Skull Crushers
- 3 sets of 10 reps (60 lbs)
6. Tricep Pushdowns
- 3 sets of 12 reps (60 lbs)
20 minutes Cardio
Now in my seventh week. I ended my use of Dbol last week, but will continue taking test e (250mg) and deca (200mg) today and on Thursday for the next 5 weeks.
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
1. Flat Bench Press
- 4 sets of 10 reps (185 lbs)
2. Incline Dumbbell Press
- 4 sets of 10 reps (85 lbs)
3. Chest Flyes
- 3 sets of 12 reps (25 lbs dumbbells)
4. Tricep Dips
- 3 sets of 10 reps (weight 25 lbs)
5. Skull Crushers
- 3 sets of 10 reps (60 lbs)
6. Tricep Pushdowns
- 3 sets of 12 reps (60 lbs)
20 minutes Cardio
Now in my seventh week. I ended my use of Dbol last week, but will continue taking test e (250mg) and deca (200mg) today and on Thursday for the next 5 weeks.
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
Tuesday: Back and Biceps
1. Deadlifts
- 4 sets of 8 reps (225 lbs)
2. Pull-Ups
- 4 sets of 10 reps (weight - 25 lbs)
3. Bent Over Rows
- 4 sets of 10 reps (135 lbs)
4. Lat Pulldowns
- 3 sets of 12 reps (100 lbs)
5. Barbell Curls
- 3 sets of 12 reps (60 lbs)
6. Hammer Curls
- 3 sets of 15 reps (30 lbs)
20 minutes Cardio
Breakfast:
- Oatmeal: 1 cup oats with 1 scoop protein powder, berries, and a tablespoon of almond butter
Morning Snack:
- Smoothie: Spinach, 1 banana, 1 cup frozen berries, 1 cup Greek yogurt
Lunch:
- Turkey burger: 8 oz on a whole grain bun, lettuce, tomato, and avocado
- Sweet potato fries: baked
Afternoon Snack:
- Hard-boiled eggs: 2
- Almonds: 1 handful
Dinner:
- Steak: 8 oz sirloin
- Brown rice: 1 cup cooked
- Asparagus: 1 cup grilled
Evening Snack:
- Casein protein shake: with almond milk
1. Deadlifts
- 4 sets of 8 reps (225 lbs)
2. Pull-Ups
- 4 sets of 10 reps (weight - 25 lbs)
3. Bent Over Rows
- 4 sets of 10 reps (135 lbs)
4. Lat Pulldowns
- 3 sets of 12 reps (100 lbs)
5. Barbell Curls
- 3 sets of 12 reps (60 lbs)
6. Hammer Curls
- 3 sets of 15 reps (30 lbs)
20 minutes Cardio
Breakfast:
- Oatmeal: 1 cup oats with 1 scoop protein powder, berries, and a tablespoon of almond butter
Morning Snack:
- Smoothie: Spinach, 1 banana, 1 cup frozen berries, 1 cup Greek yogurt
Lunch:
- Turkey burger: 8 oz on a whole grain bun, lettuce, tomato, and avocado
- Sweet potato fries: baked
Afternoon Snack:
- Hard-boiled eggs: 2
- Almonds: 1 handful
Dinner:
- Steak: 8 oz sirloin
- Brown rice: 1 cup cooked
- Asparagus: 1 cup grilled
Evening Snack:
- Casein protein shake: with almond milk
Thursday: Legs
1. Squats
- 4 sets of 10 reps (195 lbs)
2. Leg Press
- 4 sets of 10 reps (310 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 15 reps (45 lbs)
7th week - Test (250 mg - today), Deca (200 mg - today) & Arimidex (0.5 mg eod)
20 minute 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
1. Squats
- 4 sets of 10 reps (195 lbs)
2. Leg Press
- 4 sets of 10 reps (310 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 15 reps (45 lbs)
7th week - Test (250 mg - today), Deca (200 mg - today) & Arimidex (0.5 mg eod)
20 minute 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
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
7. Lying Lateral Cuff Raises - 5s for 12
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
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
7. Lying Lateral Cuff Raises - 5s for 12
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
Monday: Chest and Triceps
1. Flat Bench Press
- 4 sets of 15 reps (185 lbs)
2. Incline Dumbbell Press
- 4 sets of 15 reps (85 lbs)
3. Chest Flyes
- 3 sets of 15 reps (25 lbs dumbbells)
4. Tricep Dips
- 3 sets of 15 reps (weight 25 lbs)
5. Skull Crushers
- 3 sets of 15 reps (60 lbs)
6. Tricep Pushdowns
- 3 sets of 15 reps (60 lbs)
20 minutes Cardio
I'll be using test e (250mg) and deca (200mg) today and on Thursday. Now into my seventh week.
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. Flat Bench Press
- 4 sets of 15 reps (185 lbs)
2. Incline Dumbbell Press
- 4 sets of 15 reps (85 lbs)
3. Chest Flyes
- 3 sets of 15 reps (25 lbs dumbbells)
4. Tricep Dips
- 3 sets of 15 reps (weight 25 lbs)
5. Skull Crushers
- 3 sets of 15 reps (60 lbs)
6. Tricep Pushdowns
- 3 sets of 15 reps (60 lbs)
20 minutes Cardio
I'll be using test e (250mg) and deca (200mg) today and on Thursday. Now into my seventh week.
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
Great job
Tuesday: Back and Biceps
1. Deadlifts
- 4 sets of 15 reps (225 lbs)
2. Pull-Ups
- 4 sets of 15 reps (weight - 25 lbs)
3. Bent Over Rows
- 4 sets of 15 reps (135 lbs)
4. Lat Pulldowns
- 3 sets of 15 reps (100 lbs)
5. Barbell Curls
- 3 sets of 15 reps (60 lbs)
6. Hammer Curls
- 3 sets of 20 reps (30 lbs)
20 minutes Cardio
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. Deadlifts
- 4 sets of 15 reps (225 lbs)
2. Pull-Ups
- 4 sets of 15 reps (weight - 25 lbs)
3. Bent Over Rows
- 4 sets of 15 reps (135 lbs)
4. Lat Pulldowns
- 3 sets of 15 reps (100 lbs)
5. Barbell Curls
- 3 sets of 15 reps (60 lbs)
6. Hammer Curls
- 3 sets of 20 reps (30 lbs)
20 minutes Cardio
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
Thursday: Legs
1. Squats
- 4 sets of 15 reps (195 lbs)
2. Leg Press
- 4 sets of 15 reps (310 lbs)
3. Leg Curls
- 3 sets of 20 reps (80 lbs)
4. Leg Extensions
- 3 sets of 20 reps (100 lbs)
5. Calf Raises
- 4 sets of 20 reps (45 lbs)
8th week - Test (250 mg - today), Deca (200 mg - today) & Arimidex (0.5 mg eod)
20 minute 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
1. Squats
- 4 sets of 15 reps (195 lbs)
2. Leg Press
- 4 sets of 15 reps (310 lbs)
3. Leg Curls
- 3 sets of 20 reps (80 lbs)
4. Leg Extensions
- 3 sets of 20 reps (100 lbs)
5. Calf Raises
- 4 sets of 20 reps (45 lbs)
8th week - Test (250 mg - today), Deca (200 mg - today) & Arimidex (0.5 mg eod)
20 minute 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
Friday: Shoulders and Abs
1. Overhead Press
- 4 sets of 12 reps (142 lbs)
2. Lateral Raises
- 3 sets of 15 reps (34 lbs)
3. Front Raises
- 3 sets of 15 reps (39 lbs)
4. Shrugs
- 4 sets of 15 reps (101 lbs)
5. Cable Crunches
- 3 sets of 20 reps (92 lbs)
6. Planks
- 3 sets of 60 seconds
7. Lying Lateral Cuff Raises - 5s for 15
20 minutes Cardio
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. Overhead Press
- 4 sets of 12 reps (142 lbs)
2. Lateral Raises
- 3 sets of 15 reps (34 lbs)
3. Front Raises
- 3 sets of 15 reps (39 lbs)
4. Shrugs
- 4 sets of 15 reps (101 lbs)
5. Cable Crunches
- 3 sets of 20 reps (92 lbs)
6. Planks
- 3 sets of 60 seconds
7. Lying Lateral Cuff Raises - 5s for 15
20 minutes Cardio
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
Monday: Chest and Triceps
1. Flat Bench Press
- 4 sets of 15 reps (185 lbs)
2. Incline Dumbbell Press
- 4 sets of 15 reps (85 lbs)
3. Chest Flyes
- 3 sets of 15 reps (25 lbs dumbbells)
4. Tricep Dips
- 3 sets of 15 reps (weight 25 lbs)
5. Skull Crushers
- 3 sets of 15 reps (60 lbs)
6. Tricep Pushdowns
- 3 sets of 15 reps (60 lbs)
20 minutes Cardio
Now into my eight week and I'll be using test e (250mg) and deca (200mg) today as well as on Thursday.
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. Flat Bench Press
- 4 sets of 15 reps (185 lbs)
2. Incline Dumbbell Press
- 4 sets of 15 reps (85 lbs)
3. Chest Flyes
- 3 sets of 15 reps (25 lbs dumbbells)
4. Tricep Dips
- 3 sets of 15 reps (weight 25 lbs)
5. Skull Crushers
- 3 sets of 15 reps (60 lbs)
6. Tricep Pushdowns
- 3 sets of 15 reps (60 lbs)
20 minutes Cardio
Now into my eight week and I'll be using test e (250mg) and deca (200mg) today as well as on Thursday.
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
Flex those pecs
Tuesday: Back and Biceps
1. Deadlifts
- 4 sets of 15 reps (225 lbs)
2. Pull-Ups
- 4 sets of 15 reps (weight - 25 lbs)
3. Bent Over Rows
- 4 sets of 15 reps (135 lbs)
4. Lat Pulldowns
- 3 sets of 15 reps (100 lbs)
5. Barbell Curls
- 3 sets of 15 reps (60 lbs)
6. Hammer Curls
- 3 sets of 20 reps (30 lbs)
20 minutes Cardio
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. Deadlifts
- 4 sets of 15 reps (225 lbs)
2. Pull-Ups
- 4 sets of 15 reps (weight - 25 lbs)
3. Bent Over Rows
- 4 sets of 15 reps (135 lbs)
4. Lat Pulldowns
- 3 sets of 15 reps (100 lbs)
5. Barbell Curls
- 3 sets of 15 reps (60 lbs)
6. Hammer Curls
- 3 sets of 20 reps (30 lbs)
20 minutes Cardio
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
Thursday: Legs
1. Squats
- 4 sets of 15 reps (195 lbs)
2. Leg Press
- 4 sets of 15 reps (310 lbs)
3. Leg Curls
- 3 sets of 20 reps (80 lbs)
4. Leg Extensions
- 3 sets of 20 reps (100 lbs)
5. Calf Raises
- 4 sets of 20 reps (45 lbs)
9th week - Test (250 mg - today), Deca (200 mg - today) & Arimidex (0.5 mg eod)
20 minute 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
1. Squats
- 4 sets of 15 reps (195 lbs)
2. Leg Press
- 4 sets of 15 reps (310 lbs)
3. Leg Curls
- 3 sets of 20 reps (80 lbs)
4. Leg Extensions
- 3 sets of 20 reps (100 lbs)
5. Calf Raises
- 4 sets of 20 reps (45 lbs)
9th week - Test (250 mg - today), Deca (200 mg - today) & Arimidex (0.5 mg eod)
20 minute 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
Friday: Shoulders and Abs
1. Overhead Press
- 4 sets of 12 reps (142 lbs)
2. Lateral Raises
- 3 sets of 15 reps (34 lbs)
3. Front Raises
- 3 sets of 15 reps (39 lbs)
4. Shrugs
- 4 sets of 15 reps (101 lbs)
5. Cable Crunches
- 3 sets of 20 reps (92 lbs)
6. Planks
- 3 sets of 60 seconds
7. Lying Lateral Cuff Raises - 5s for 15
20 minutes Cardio
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. Overhead Press
- 4 sets of 12 reps (142 lbs)
2. Lateral Raises
- 3 sets of 15 reps (34 lbs)
3. Front Raises
- 3 sets of 15 reps (39 lbs)
4. Shrugs
- 4 sets of 15 reps (101 lbs)
5. Cable Crunches
- 3 sets of 20 reps (92 lbs)
6. Planks
- 3 sets of 60 seconds
7. Lying Lateral Cuff Raises - 5s for 15
20 minutes Cardio
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
legs are growing wow
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