Approved Log SkipErr Testosterone Deca Dbol Cycle Log

[SkipErr]

keep up the good work man
dinner sounds really good with the chops and potatoes

Thanks

 

[SkipErr]

I like how you're not overdoing it on the weights
you're doing a perfect amount

Thanks

 

[SkipErr]

that's some major good volume
pull ups are the best you really Force growth

Thanks

 

[SkipErr]

Monday: Chest and Triceps

1. Flat Bench Press
- 4 sets of 20 reps (205 lbs)

2. Incline Dumbbell Press
- 4 sets of 20 reps (105 lbs)

3. Chest Flyes
- 3 sets of 20 reps (50 lbs dumbbells)

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

5. Skull Crushers
- 3 sets of 20 reps (80 lbs)

6. Tricep Pushdowns
- 3 sets of 20 reps (80 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
- 4 sets of 20 reps (245 lbs)

2. Pull-Ups
- 4 sets of 20 reps (body weight)

3. Bent Over Rows
- 4 sets of 20 reps (160 lbs)

4. Lat Pulldowns
- 3 sets of 20 reps (125 lbs)

5. Barbell Curls
- 3 sets of 20 reps (85 lbs)

6. Hammer Curls
- 3 sets of 30 reps (55 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

 

[SkipErr]

Thursday: Legs

1. Squats
- 4 sets of 20 reps (220 lbs)

2. Leg Press
- 4 sets of 20 reps (335 lbs)

3. Leg Curls
- 3 sets of 20 reps (105 lbs)

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

5. Calf Raises
- 4 sets of 20 reps (70 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 20 reps (172 lbs)

2. Lateral Raises
- 4 sets of 20 reps (64 lbs)

3. Front Raises
- 4 sets of 20 reps (69 lbs)

4. Shrugs
- 4 sets of 20 reps (131 lbs)

5. Cable Crunches
- 4 sets of 15 reps (122 lbs)

6. Planks
- 4 sets of 60 seconds

7. Lying Lateral Cuff Raises - 5s for 20

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

 

[SkipErr]

Monday: Chest and Triceps

1. Flat Bench Press
- 4 sets of 20 reps (205 lbs)

2. Incline Dumbbell Press
- 4 sets of 20 reps (105 lbs)

3. Chest Flyes
- 3 sets of 20 reps (50 lbs dumbbells)

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

5. Skull Crushers
- 3 sets of 20 reps (80 lbs)

6. Tricep Pushdowns
- 3 sets of 20 reps (80 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

 

[SkipErr]

Tuesday: Back and Biceps

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

2. Pull-Ups
- 4 sets of 20 reps (body weight)

3. Bent Over Rows
- 4 sets of 20 reps (160 lbs)

4. Lat Pulldowns
- 3 sets of 20 reps (125 lbs)

5. Barbell Curls
- 3 sets of 20 reps (85 lbs)

6. Hammer Curls
- 3 sets of 30 reps (55 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]

Thursday: Legs

1. Squats
- 4 sets of 20 reps (220 lbs)

2. Leg Press
- 4 sets of 20 reps (335 lbs)

3. Leg Curls
- 3 sets of 20 reps (105 lbs)

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

5. Calf Raises
- 4 sets of 20 reps (70 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

 

[SkipErr]

Friday: Shoulders and Abs

1. Overhead Press
- 4 sets of 20 reps (177 lbs)

2. Lateral Raises
- 4 sets of 20 reps (69 lbs)

3. Front Raises
- 4 sets of 20 reps (74 lbs)

4. Shrugs
- 4 sets of 20 reps (136 lbs)

5. Cable Crunches
- 4 sets of 15 reps (127 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

 

[oshhello]

Friday: Shoulders and Abs

1. Overhead Press
- 4 sets of 20 reps (177 lbs)

2. Lateral Raises
- 4 sets of 20 reps (69 lbs)

3. Front Raises
- 4 sets of 20 reps (74 lbs)

4. Shrugs
- 4 sets of 20 reps (136 lbs)

5. Cable Crunches
- 4 sets of 15 reps (127 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
View attachment 26679

Love the plan but the weight is it not a little heavy for 20 reps

 

[SkipErr]

Love the plan but the weight is it not a little heavy for 20 reps

Not really.

 

[SkipErr]

Monday: Chest and Triceps

1. Flat Bench Press
- 4 sets of 20 reps (205 lbs)

2. Incline Dumbbell Press
- 4 sets of 20 reps (105 lbs)

3. Chest Flyes
- 3 sets of 20 reps (50 lbs dumbbells)

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

5. Skull Crushers
- 3 sets of 20 reps (80 lbs)

6. Tricep Pushdowns
- 3 sets of 20 reps (80 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

 

[Austin316]

proud of you skipErr!
You are making slow and steady progress, the right way.

 

[sambee38]

Your legs. Look like they've grown for sure.
They're getting bigger and bigger. I like the quads and I like the calves.

 

[BookerTNY]

Very nice week of training.
I like the front raises and shrugs. You got to build up a strong neck. Good job.

 

[Arabian]

Food is looking really good, you're getting in your veggies, your fruits and your protein,
Make sure you throw in a steak here and there as well.

 

[Zyglamail]

I like the sound of the trail mix and sweet potato.
That's some good nutrition between the both of those in terms of good fats.

 

[Shrine]

Good job, hitting the cardio.
I don't care if a person is skinny or big, they need cardio to build a strong heart.