Approved Log SkipErr Testosterone Deca Dbol Cycle Log

[SkipErr]

Bros I like how you keep things fun

Thanks boss

 

[SkipErr]

this is the type of training that pumps everyone up

Thanks boss

 

[SkipErr]

I'm going to copy some of your workouts I like them

 

[SkipErr]

you're showing how it's done with great consistency

Thanks boss

 

[SkipErr]

the variety of the exercises is really cool

Thanks boss

 

[Noah Wixx]

I like the photos of the lifts you are doing, very cool for following along with the log seeing that

 

[SkipErr]

I like the photos of the lifts you are doing, very cool for following along with the log seeing that

Thanks boss

 

[SkipErr]

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:
- 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

 

[25homes]

Nice

 

[SkipErr]

Nice

 

[SkipErr]

Friday: Shoulders and Abs

1. Overhead Press
- 4 sets of 15 reps (142 lbs)

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

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

4. Shrugs
- 4 sets of 20 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:
- 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

 

[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'm now in my 10th week and I'll be on test e (250mg) and deca (200mg) on Monday and Thursday. I'll also be taking arimidex (0.5mg) eod.

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 (weight - 25 lbs)

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 (weight - 25 lbs)

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
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Well-done @SkipErr

 

[ceo]

you are killin it !

 

[ROIDDERS]

nice updates once again keep it going

 

[chesty]

food looks terrific I really like it

 

[ulter]

good job on the meals that's how it's done

 

[e2]

love to see your training style it's very on point

 

[2thick]

you've got a good variety to your training I like it