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:
- 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

 

[Jayne Scott]

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:
- 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

Good work @SkipErr

 

[SkipErr]

Good work @SkipErr

Thank you

 

[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:
- 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]

Thursday: Legs

1. Squats
- 4 sets of 15 reps (245 lbs)

2. Leg Press
- 4 sets of 12 reps (360 lbs)

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

4. Leg Extensions
- 3 sets of 15 reps (150 lbs)

5. Calf Raises
- 4 sets of 20 reps (95 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]

Friday: Shoulders and Abs

1. Overhead Press
- 4 sets of 12 reps (217 lbs)

2. Lateral Raises
- 4 sets of 15 reps (109 lbs)

3. Front Raises
- 4 sets of 10 reps (114 lbs)

4. Shrugs
- 4 sets of 8 reps (176 lbs)

5. Cable Crunches
- 4 sets of 20 reps (167 lbs)

6. Planks
- 4 sets of 60 seconds

7. Lying Lateral Cuff Raises - 5s for 20

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

 

[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

 

[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]

Thursday: Legs

1. Squats
- 4 sets of 15 reps (245 lbs)

2. Leg Press
- 4 sets of 12 reps (360 lbs)

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

4. Leg Extensions
- 3 sets of 15 reps (150 lbs)

5. Calf Raises
- 4 sets of 20 reps (95 lbs)

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

 

[SkipErr]

Friday: Shoulders and Abs

1. Overhead Press
- 4 sets of 12 reps (217 lbs)

2. Lateral Raises
- 4 sets of 15 reps (109 lbs)

3. Front Raises
- 4 sets of 10 reps (114 lbs)

4. Shrugs
- 4 sets of 8 reps (176 lbs)

5. Cable Crunches
- 4 sets of 20 reps (167 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

 

[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:
- 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]

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:
- 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

 

[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:
- 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

View attachment 31817

Looking good @SkipErr

 

[SkipErr]

Looking good @SkipErr

Thanks

 

[SkipErr]

Thursday: Legs

1. Squats
- 4 sets of 15 reps (245 lbs)

2. Leg Press
- 4 sets of 12 reps (360 lbs)

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

4. Leg Extensions
- 3 sets of 15 reps (150 lbs)

5. Calf Raises
- 4 sets of 20 reps (95 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

 

[SkipErr]

Friday: Shoulders and Abs

1. Overhead Press
- 4 sets of 12 reps (217 lbs)

2. Lateral Raises
- 4 sets of 15 reps (109 lbs)

3. Front Raises
- 4 sets of 10 reps (114 lbs)

4. Shrugs
- 4 sets of 8 reps (176 lbs)

5. Cable Crunches
- 4 sets of 20 reps (167 lbs)

6. Planks
- 4 sets of 60 seconds

7. Lying Lateral Cuff Raises - 5s for 20

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]

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:
- 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

 

[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:
- 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]

Thursday: Legs

1. Squats
- 4 sets of 15 reps (245 lbs)

2. Leg Press
- 4 sets of 12 reps (360 lbs)

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

4. Leg Extensions
- 3 sets of 15 reps (150 lbs)

5. Calf Raises
- 4 sets of 20 reps (95 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]

Friday: Shoulders and Abs

1. Overhead Press
- 4 sets of 12 reps (217 lbs)

2. Lateral Raises
- 4 sets of 15 reps (109 lbs)

3. Front Raises
- 4 sets of 10 reps (114 lbs)

4. Shrugs
- 4 sets of 8 reps (176 lbs)

5. Cable Crunches
- 4 sets of 20 reps (167 lbs)

6. Planks
- 4 sets of 60 seconds

7. Lying Lateral Cuff Raises - 5s for 20

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