Thank you sir
Approved Log SkipErr Testosterone Deca Dbol Cycle Log
- Thread starter SkipErr
- Start date
Friday: Shoulders and Abs
1. Overhead Press
- 4 sets of 20 reps (217 lbs)
2. Lateral Raises
- 4 sets of 20 reps (109 lbs)
3. Front Raises
- 4 sets of 20 reps (114 lbs)
4. Shrugs
- 4 sets of 20 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:
- 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. Overhead Press
- 4 sets of 20 reps (217 lbs)
2. Lateral Raises
- 4 sets of 20 reps (109 lbs)
3. Front Raises
- 4 sets of 20 reps (114 lbs)
4. Shrugs
- 4 sets of 20 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:
- 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
Monday: Chest and Triceps
1. Flat Bench Press
- 4 sets of 20 reps (250 lbs)
2. Incline Dumbbell Press
- 4 sets of 20 reps (150 lbs)
3. Chest Flyes
- 3 sets of 20 reps (95 lbs dumbbells)
4. Tricep Dips
- 3 sets of 30 reps (bodyweight)
5. Skull Crushers
- 3 sets of 20 reps (125 lbs)
6. Tricep Pushdowns
- 3 sets of 20 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
1. Flat Bench Press
- 4 sets of 20 reps (250 lbs)
2. Incline Dumbbell Press
- 4 sets of 20 reps (150 lbs)
3. Chest Flyes
- 3 sets of 20 reps (95 lbs dumbbells)
4. Tricep Dips
- 3 sets of 30 reps (bodyweight)
5. Skull Crushers
- 3 sets of 20 reps (125 lbs)
6. Tricep Pushdowns
- 3 sets of 20 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
Tuesday: Back and Biceps
1. Deadlifts
- 4 sets of 20 reps (285 lbs)
2. Pull-Ups
- 4 sets of 25 reps (body weight)
3. Bent Over Rows
- 4 sets of 20 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
1. Deadlifts
- 4 sets of 20 reps (285 lbs)
2. Pull-Ups
- 4 sets of 25 reps (body weight)
3. Bent Over Rows
- 4 sets of 20 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
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:
- 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. 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:
- 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
Friday: Shoulders and Abs
1. Overhead Press
- 4 sets of 20 reps (217 lbs)
2. Lateral Raises
- 4 sets of 20 reps (109 lbs)
3. Front Raises
- 4 sets of 20 reps (114 lbs)
4. Shrugs
- 4 sets of 20 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:
- 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. Overhead Press
- 4 sets of 20 reps (217 lbs)
2. Lateral Raises
- 4 sets of 20 reps (109 lbs)
3. Front Raises
- 4 sets of 20 reps (114 lbs)
4. Shrugs
- 4 sets of 20 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:
- 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
Monday: Chest and Triceps
1. Flat Bench Press
- 4 sets of 20 reps (250 lbs)
2. Incline Dumbbell Press
- 4 sets of 20 reps (150 lbs)
3. Chest Flyes
- 3 sets of 20 reps (95 lbs dumbbells)
4. Tricep Dips
- 3 sets of 30 reps (bodyweight)
5. Skull Crushers
- 3 sets of 20 reps (125 lbs)
6. Tricep Pushdowns
- 3 sets of 20 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
1. Flat Bench Press
- 4 sets of 20 reps (250 lbs)
2. Incline Dumbbell Press
- 4 sets of 20 reps (150 lbs)
3. Chest Flyes
- 3 sets of 20 reps (95 lbs dumbbells)
4. Tricep Dips
- 3 sets of 30 reps (bodyweight)
5. Skull Crushers
- 3 sets of 20 reps (125 lbs)
6. Tricep Pushdowns
- 3 sets of 20 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
Tuesday: Back and Biceps
1. Deadlifts
- 4 sets of 20 reps (285 lbs)
2. Pull-Ups
- 4 sets of 25 reps (body weight)
3. Bent Over Rows
- 4 sets of 20 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
I'm
1. Deadlifts
- 4 sets of 20 reps (285 lbs)
2. Pull-Ups
- 4 sets of 25 reps (body weight)
3. Bent Over Rows
- 4 sets of 20 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
I'm
always good to see an update from you. Posting the picture. It's very inspirational to see you killing it.
@SkipErr
Wow, that is a great workout for the back. @SkipErr
do you find it more advantageous to do deads on back day? i think people should rotate them IMO
@SkipErr bro you are looking good. i see a lot of potential in you. but big changes from when you started so mad props!
@SkipErr Bros. I'm definitely proud of you. You show some good Improvement. The diet looks really good and the training very consistent.
Another amazing update from you. @SkipErr Those meals look really good on paper. any chance of getting some pictures of your meals as well?
Great job, man. Nothing wrong with this style of training. It's fantastic volume.. and good to see those long socks too. you are old school ha! @SkipErr
@SkipErr good back and bi day man. Really good volume
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:
- 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. 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:
- 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
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