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Approved Log My TRT Trenbolone Tbol Cycle Log

Mk11kh

Mk11kh

V.I.P.
EF Logger
I’ll begin my next cycle Oct 27th. I have a little over a week left of cutting.

I plan on doing:

1st 3 weeks
100mg of tren e. weekly
2mg of tbol ED
I have an extra bottle of TRT so I’m not sure how much TRT to do a week.

After 3 weeks:
200mg of tren e. weekly
40mg of tbol ED
TRT

I’ll post a progress pic tomorrow along with my weight. My weight has been fluctuating a lot you’re past week.

I’ll also get a DEXA scan when I get paid next and get them bimonthly to check on my BF% progress.

I’m at the gym right now. I’ll calculate macros and such on Oct 26.

Thanks again everyone for the help!
 
Mk11kh said:
I’ll begin my next cycle Oct 27th. I have a little over a week left of cutting.

I plan on doing:

1st 3 weeks
100mg of tren e. weekly
2mg of tbol ED
I have an extra bottle of TRT so I’m not sure how much TRT to do a week.

After 3 weeks:
200mg of tren e. weekly
40mg of tbol ED
TRT

I’ll post a progress pic tomorrow along with my weight. My weight has been fluctuating a lot you’re past week.

I’ll also get a DEXA scan when I get paid next and get them bimonthly to check on my BF% progress.

I’m at the gym right now. I’ll calculate macros and such on Oct 26.

Thanks again everyone for the help!
Click to expand...
@Mk11kh nice to see your new log bro :) been following your log and I like this new direction

you ahve n2guard ready for this cycle?
 
the_alcatraz said:
@Mk11kh nice to see your new log bro :) been following your log and I like this new direction

you ahve n2guard ready for this cycle?
Click to expand...
I have everything yeah including a giant tub of protein haha

I hit legs today! Post-workout pic. I’m really hoping this cycle gives me some good quads size and more definition.

IMG_1557.webp
 
the_alcatraz said:
you already have amazing quads bro @Mk11kh this will just thicken them up more

please do a picture TD of your supps here thanks
Click to expand...
I really am struggling with squat depth. I can go slightly below parallel but not ATG. I’ve started doing ankle and hip mobility exercises at the beginning of my leg day and it’s improved my squat depth a bit. If I do smith machine squats I can easily do ATG. Consequently I’ve been doing incline leg press and smith machine squats (for depth). Is that bad?
 
Last edited:
Mk11kh said:
I really am struggling with squat depth. I can go slightly below parallel but not ATG. I’ve started doing ankle and hip mobility exercises at the beginning of my leg day and it’s improved my squat depth a bit. If I do smith machine squats I can easily do ATG. Consequently I’ve been doing incline leg press and smith machine squats (for depth). Is that bad?
Click to expand...
you dont need to do ATG bro @Mk11kh
you can do box squats and hold it on the bottom

@SteveMobsterG and @RoidRage69 can comment more they are deep into the training game
 
don't be shy let's see some more of your body
you cover it up half your calves lol
 
I think you'll get great results on this
i'm not a fan of tren but i know a lot of guys do well on it
 
Ordering my gear tomorrow. Progress pic from today. I weighed in at 146lbs. One more week of cutting. I’ll post an update pic next week.

IMG_1577.webp
 
What gage of needles do I need to order? To draw and inject? I plan on doing the injection on the deltoid

Also how much TRT should I do a week? I’m currently doing 162mg a week BUT I have an extra bottle so I could do a little more for the cycle. Each pump is 20.25mg. I’m currently doing 8 pumps a week.
 
Last edited:
Good start to the log man. Legs are looking great! I would just pick one dose and stick with it throughout the cycle. You just risk more side effects by sending hormones on a roller coaster by making changes.
 
Mk11kh said:
Ordering my gear tomorrow. Progress pic from today. I weighed in at 146lbs. One more week of cutting. I’ll post an update pic next week.

View attachment 148707
Click to expand...

Mk11kh said:
What gage of needles do I need to order? To draw and inject? I plan on doing the injection on the deltoid

Also how much TRT should I do a week? I’m currently doing 162mg a week BUT I have an extra bottle so I could do a little more for the cycle. Each pump is 20.25mg. I’m currently doing 8 pumps a week.
Click to expand...
@Mk11kh abs looking real tight bro

on the needles, draw 18g, then switch needles and do 23G right into the delts
 
the_alcatraz said:
@Mk11kh abs looking real tight bro

on the needles, draw 18g, then switch needles and do 23G right into the delts
Click to expand...
I already ordered 😣 I ordered 23g to draw and 25g to inject. I should be being my stuff maybe by Saturday or Monday. I need to calculate my macros tonight and see what I’m going to be eating.
 
Mk11kh said:
I already ordered 😣 I ordered 23g to draw and 25g to inject. I should be being my stuff maybe by Saturday or Monday. I need to calculate my macros tonight and see what I’m going to be eating.
Click to expand...
23 is fine a bit hard but will work bro @Mk11kh
25 to pin can work a bit tight but its fine :)

waiting on macros
 
the_alcatraz said:
23 is fine a bit hard but will work bro @Mk11kh
25 to pin can work a bit tight but its fine :)

waiting on macros
Click to expand...
Bulking Macros

Goal was 3168 but I’m hitting 3171 calories eh I do a lot of walking
My current weight is 146 so I’m consuming 165g of protein
67g of fats
491g of carbs

Depending how this works out I’ll probably a scoop of protein for breakfast and dinner and cut back on some carbs.

Breakfast
1 cup of Oatmeal, 100g of fruit, lean breakfast sausage, 2 tbsp of peanut butter

Lunch
Protein powder 1.5 scoop, Banana 100g, lean beef, beans, corn tortillas x4(making tacos), peas 1 cup, potato 200g, Apple 100g, 3tbsp of peanut butter

Dinner
Lean beef, beans, corn tortillas x4, peas 1 cup, potato 200g, apple 100g, 2tbsp peanut butter
 
Mk11kh said:
Bulking Macros

Goal was 3168 but I’m hitting 3171 calories eh I do a lot of walking
My current weight is 146 so I’m consuming 165g of protein
67g of fats
491g of carbs

Depending how this works out I’ll probably a scoop of protein for breakfast and dinner and cut back on some carbs.

Breakfast
1 cup of Oatmeal, 100g of fruit, lean breakfast sausage, 2 tbsp of peanut butter

Lunch
Protein powder 1.5 scoop, Banana 100g, lean beef, beans, corn tortillas x4(making tacos), peas 1 cup, potato 200g, Apple 100g, 3tbsp of peanut butter

Dinner
Lean beef, beans, corn tortillas x4, peas 1 cup, potato 200g, apple 100g, 2tbsp peanut butter
Click to expand...
@Mk11kh fats and protein is way too low to bulk, you will just have high bodyfat with high carbs bro

your protein needs to be 250-300 grams
carbs 250-300 timed around training
and fats around 90 grams for health and growth

can you redo?
 
the_alcatraz said:
@Mk11kh fats and protein is way too low to bulk, you will just have high bodyfat with high carbs bro

your protein needs to be 250-300 grams
carbs 250-300 timed around training
and fats around 90 grams for health and growth

can you redo?
Click to expand...
Yeah I’ll re-do today after my morning workout.
 
the_alcatraz said:
@Mk11kh fats and protein is way too low to bulk, you will just have high bodyfat with high carbs bro

your protein needs to be 250-300 grams
carbs 250-300 timed around training
and fats around 90 grams for health and growth

can you redo?
Click to expand...
Bump

I re-did the macros but I thought 1.5g of protein per lb of bodyweight was sufficient for a bulk. Last cycle/bulk I did, I only did 1g/lb and my bulk was pretty lean.

Because I’m currently at 146lbs which equates 219g of protein daily.
 
Or is it because I’m on gear that I need more protein?
 
Mk11kh said:
I’ll begin my next cycle Oct 27th. I have a little over a week left of cutting.

I plan on doing:

1st 3 weeks
100mg of tren e. weekly
2mg of tbol ED
I have an extra bottle of TRT so I’m not sure how much TRT to do a week.

After 3 weeks:
200mg of tren e. weekly
40mg of tbol ED
TRT

I’ll post a progress pic tomorrow along with my weight. My weight has been fluctuating a lot you’re past week.

I’ll also get a DEXA scan when I get paid next and get them bimonthly to check on my BF% progress.

I’m at the gym right now. I’ll calculate macros and such on Oct 26.

Thanks again everyone for the help!
Click to expand...
@Mk11kh Keep this log coming!
 
Bump regarding the amount of protein I need bulking while on gear?
 
Ok so I spoke to a friend and he agrees 250-300g of protein. Here are my new macros. I’ll start these the same day I receive my gear which should be by Monday at the latest.

Total calories 3176
Protein 252g
Fats 88g
Carbs 354g

Breakfast
Protein powder 1.5 scoop
1/3 cup of oatmeal
100g of fruit
2 tbsp of PB

Lunch
Protein powder 1.5 scoop
100g of fruit
Lean beef 4oz
1/2 can of black beans
4x yellow corn tortillas
1cup of peas(will switch to 100cal worth of edamame next paycheck for more protein)
1 medium potato
4 tbsp of PB

Dinner
Protein powder 1.5 scoop
Lean beef 4oz
1/2 can of black beans
Peas/edamame 100cal total
4tbsp of PB

Food pics of my lunch today:
Tacos with pineapple salsa


IMG_1591.webp


Cheat meal/dessert for this week. Each brownie is 62 calories and 4g of protein. No sugar.

IMG_1593.webp
 
Mk11kh said:
Bump

I re-did the macros but I thought 1.5g of protein per lb of bodyweight was sufficient for a bulk. Last cycle/bulk I did, I only did 1g/lb and my bulk was pretty lean.

Because I’m currently at 146lbs which equates 219g of protein daily.
Click to expand...
Mk11kh said:
Or is it because I’m on gear that I need more protein?
Click to expand...
@Mk11kh of course high protein in gear bro :) you just need to talk to us not friends

why would we tell you bad things? if you get bad results = we didnt do our job haha :)

Mk11kh said:
Ok so I spoke to a friend and he agrees 250-300g of protein. Here are my new macros. I’ll start these the same day I receive my gear which should be by Monday at the latest.

Total calories 3176
Protein 252g
Fats 88g
Carbs 354g

Breakfast
Protein powder 1.5 scoop
1/3 cup of oatmeal
100g of fruit
2 tbsp of PB

Lunch
Protein powder 1.5 scoop
100g of fruit
Lean beef 4oz
1/2 can of black beans
4x yellow corn tortillas
1cup of peas(will switch to 100cal worth of edamame next paycheck for more protein)
1 medium potato
4 tbsp of PB

Dinner
Protein powder 1.5 scoop
Lean beef 4oz
1/2 can of black beans
Peas/edamame 100cal total
4tbsp of PB

Food pics of my lunch today:
Tacos with pineapple salsa


View attachment 148715

Cheat meal/dessert for this week. Each brownie is 62 calories and 4g of protein. No sugar.

View attachment 148716
Click to expand...
protein going up nice meals bro @Mk11kh keep sharing :)
 
the_alcatraz said:
@Mk11kh of course high protein in gear bro :) you just need to talk to us not friends

why would we tell you bad things? if you get bad results = we didnt do our job haha :)


protein going up nice meals bro @Mk11kh keep sharing :)
Click to expand...
Does Tbol need to be taken preworkout like dbol? If so how much time before I workout?
 
Legs looking great dude 💪 nice work
 
Santa came early! My gear is arriving today. Should I start my bulking macros today, tomorrow, or Monday?

Today I’m just doing cardio + abs. Tomorrow is my rest day. Monday I resume training.

Also should I do the tren today or tomorrow? I plan on doing the trek Sundays and Wednesdays.
 
Last edited:
Mk11kh said:
Santa came early! My gear is arriving today. Should I start my bulking macros today, tomorrow, or Monday?

Today I’m just doing cardio + abs. Tomorrow is my rest day. Monday I resume training.

Also should I do the tren today or tomorrow? I plan on doing the trek Sundays and Wednesdays.
Click to expand...
I would start Monday @Mk11kh
get a rest day and relax before the cycle

Trenbolone Monday

can you post pics of the touchdown please :)
 
New macros! Here’s my lunch! I also had an apple and a cup of peas.

IMG_1607.webp


Protein shake with PB, French fries in the air fryer, beans and lean beef with corn tortillas for tacos.
 
Good morning guys! Should I continue with 20mins before and 20min after of cardio for my cycle?

Also how many days of cardio? Currently doing 4 days of cardio a week plus tons of walking throughout my days.
 
So today I hit chest with a like bit of tris

Didn’t really feel anything. Went up on all my lifts. I swapped to smith machine incline press from bb incline but the smith machine is hurting my left shoulder when I go all the way down? I’ll probably go back to bb next week.

Cardio 15 mins light jogging

DB Bench press 50lbs 4x12
Smith machine incline press 80lbs 4x12
Overhead single DB extension 60lbs 4x10
Decline iso-leverage press 160lbs 4x12
Wide chest iso-leverage press 160lbs 4x12
V-bar tricep push downs using variable rope length attachment 100lbs 4x8

Finished with 20 mins of cardio at 10 incline 3.0 speed.

Pic going into this cycle.

IMG_1618.webp
 
Mk11kh said:
So today I hit chest with a like bit of tris

Didn’t really feel anything. Went up on all my lifts. I swapped to smith machine incline press from bb incline but the smith machine is hurting my left shoulder when I go all the way down? I’ll probably go back to bb next week.

Cardio 15 mins light jogging

DB Bench press 50lbs 4x12
Smith machine incline press 80lbs 4x12
Overhead single DB extension 60lbs 4x10
Decline iso-leverage press 160lbs 4x12
Wide chest iso-leverage press 160lbs 4x12
V-bar tricep push downs using variable rope length attachment 100lbs 4x8

Finished with 20 mins of cardio at 10 incline 3.0 speed.

Pic going into this cycle.

View attachment 148765
Click to expand...
you look amazing bro :) super leaner @Mk11kh
if you getting pain in the shoulder I would take time off doing shoulders, stick to more mid lower body
 
stevesmi said:
looking good man you're in shape now we have to tighten things from here
Click to expand...
I bought all my bulking groceries for the next 2 weeks! What should I do about my incline bench press? I plateaud on the bb this week and when I went to smith my left shoulder started hurting.
 
SteveMobsterG said:
Give the Iso numbers I'd have thought you'd smith bench more
Click to expand...
I can do 135lbs on bb incline bench 12 reps, but I plateaued this week so after knee set I switched to smith. But smith hurts my left shoulder and bicep. I dunno if my grip on the smith is too wide.
 
I like how you're being honest on this log
 
identifying your weaknesses and being upfront is key
 
training looks solid you definitely have work around things
 
love to see your updates and your honesty
 
make sure you get up some food pictures soon
 
I feel like your conditioning is definitely improving
 
nice job man keep the training and die updates coming
 
Today I hit back with a little bi work. Went up on every exercise.

15 mins of treadmill light jogging preworkout

Iso leverage low row 280lbs up 10lbs 4x11
Cable rope face pulls 100lbs up 10lbs 4x10
Zotman curls 35lbs up 5lbs 3x12
Cable (extra long for full ROM) rope lat pullovers 90lbs up 10lbs 4x12
Chest supported T-bar rows trap focus grip 140lbs 4x10… was only able to go up 1 rep this week so not sure if I’m plateauing
Normal stance cable bicep curls 120lbs up 10lbs 4x10

Finished workout with 20min of the stairclimber at 4 speed.
 
Last edited:
Mk11kh said:
Today I hit back with a little bi work. Went up on every exercise.

15 mins of treadmill light jogging preworkout

Iso leverage low row 280lbs up 10lbs 4x11
Cable rope face pulls 100lbs up 10lbs 4x10
Zotman curls 35lbs up 5lbs 3x12
Cable (extra long for full ROM) rope lat pullovers 90lbs up 10lbs 4x12
Chest supported T-bar rows trap focus grip 140lbs 4x10… was only able to go up 1 rep this week so not sure if I’m plateauing
Normal stance cable bicep curls 120lbs up 10lbs 4x10

Finished workout with 20min of the stairclimber at 4 speed.
Click to expand...
back and bis doing well @Mk11kh
and cardio is correct
can you go up 20 pre and 30 post? in general better if you have time :)
 
MUSTANG_18 said:
back and bis doing well @Mk11kh
and cardio is correct
can you go up 20 pre and 30 post? in general better if you have time :)
Click to expand...
I cannot spend anymore time at the gym. I go to school full time and my school is 1hr away. My commute to school takes up a lot of my day.

I got my blood pressure and heart rate checked before I started cycle. When should I go in to get it checked again? I have tons of lisinopril and atenolol in any case.
 
Mk11kh said:
So today I hit chest with a like bit of tris

Didn’t really feel anything. Went up on all my lifts. I swapped to smith machine incline press from bb incline but the smith machine is hurting my left shoulder when I go all the way down? I’ll probably go back to bb next week.

Cardio 15 mins light jogging

DB Bench press 50lbs 4x12
Smith machine incline press 80lbs 4x12
Overhead single DB extension 60lbs 4x10
Decline iso-leverage press 160lbs 4x12
Wide chest iso-leverage press 160lbs 4x12
V-bar tricep push downs using variable rope length attachment 100lbs 4x8

Finished with 20 mins of cardio at 10 incline 3.0 speed.

Pic going into this cycle.

View attachment 148765
Click to expand...
@Mk11kh I am looking forward to following your log bro!
 
Hit legs today. Still not feeling the gear 🫤

15 cardio preworkout light jogging on treadmill

Incline leg press 390lbs 4x12 up in reps
V-squat machine 90lbs 4x12
Good mornings using v-squat 120lbs 4x12 up in reps
Seated calve presses 235lbs up 5lbs 4x12
Seated hamstring curls 80lbs up 5lbs 4x12
Leg extensions 135lbs up 5lbs 4x10
Modified hip abduction 220lbs up 5lbs 3x12 45 degree angle 145lbs 3x12
Standing calves raises machine 380 up 10lbs 4x12
 
Mk11kh said:
I cannot spend anymore time at the gym. I go to school full time and my school is 1hr away. My commute to school takes up a lot of my day.

I got my blood pressure and heart rate checked before I started cycle. When should I go in to get it checked again? I have tons of lisinopril and atenolol in any case.
Click to expand...
its no problem you do what you can @Mk11kh
if you can do this time do the max cardio in your diet
no worries, whats your bp now?
 
MUSTANG_18 said:
its no problem you do what you can @Mk11kh
if you can do this time do the max cardio in your diet
no worries, whats your bp now?
Click to expand...
Let me email my doctor and find out what my base BP and HR was before cycle
 
These were my stats before cycle: BP 112/68 HR 66.
 
Mk11kh said:
Hit legs today. Still not feeling the gear 🫤

15 cardio preworkout light jogging on treadmill

Incline leg press 390lbs 4x12 up in reps
V-squat machine 90lbs 4x12
Good mornings using v-squat 120lbs 4x12 up in reps
Seated calve presses 235lbs up 5lbs 4x12
Seated hamstring curls 80lbs up 5lbs 4x12
Leg extensions 135lbs up 5lbs 4x10
Modified hip abduction 220lbs up 5lbs 3x12 45 degree angle 145lbs 3x12
Standing calves raises machine 380 up 10lbs 4x12
Click to expand...
@Mk11kh Hardcore leg workout........
 
Where do you guys recommend I get a total testosterone test to check how my cycle is going along? Preferably one not too expensive.

I don’t want to ask my doctor to run the labs since he prescribes me my TRT and I don’t want to risk that.
 
Finished my shoulder chest workout. Def feeling the gear!

My muscles literally felt on fire and the pump was great! When I was doing bent over trap raises my traps started feeling numb and on fire lol

On my way to get my Vitamin B12 tested.

IMG_1640.jpeg
 
Last edited:
Mk11kh said:
Where do you guys recommend I get a total testosterone test to check how my cycle is going along? Preferably one not too expensive.

I don’t want to ask my doctor to run the labs since he prescribes me my TRT and I don’t want to risk that.
Click to expand...
@Mk11kh I think @stevesmi has a lab place but privatemd is one i believe

Mk11kh said:
Finished my shoulder chest workout. Def feeling the gear!

My muscles literally felt on fire and the pump was great! When I was doing bent over trap raises my traps started feeling numb and on fire lol

On my way to get my Vitamin B12 tested.

View attachment 148826
Click to expand...
you look great again but can you post the actual shoulder training for us bro please? :)
 
the_alcatraz said:
@Mk11kh I think @stevesmi has a lab place but privatemd is one i believe


you look great again but can you post the actual shoulder training for us bro please? :)
Click to expand...

ISO leverage 130lbs up 10lbs 4x12
Seated rotating front raises neutral > pronated 15lbs 4x15 up in reps
Lateral raises machine 40lbs 4x22
Seated fly machine 155lbs up 5lbs 4x8
Bent over trap raises 10lbs up 5lbs 4x12
Cable upright row 40lbs up 10lbs 4x12
ISO incline chest press 170lbs up 10lbs 4x10

Abs
Cable rope crunches 80lbs up 10lbs 4x12
Cable rope upper ab crunches 60lbs up 5lbs 4x12
Hanging leg crunches 4x12 hold for 1 sec contracted
 
Mk11kh said:
ISO leverage 130lbs up 10lbs 4x12
Seated rotating front raises neutral > pronated 15lbs 4x15 up in reps
Lateral raises machine 40lbs 4x22
Seated fly machine 155lbs up 5lbs 4x8
Bent over trap raises 10lbs up 5lbs 4x12
Cable upright row 40lbs up 10lbs 4x12
ISO incline chest press 170lbs up 10lbs 4x10

Abs
Cable rope crunches 80lbs up 10lbs 4x12
Cable rope upper ab crunches 60lbs up 5lbs 4x12
Hanging leg crunches 4x12 hold for 1 sec contracted
Click to expand...
@Mk11kh abs you doing any plank? i would start bro
 
the_alcatraz said:
@Mk11kh abs you doing any plank? i would start bro
Click to expand...
When i do cable rope crunches i do them in extended form so that my transverse abdominis gets worked, similar to the ab roller. I also hit abs a 2nd time on Saturday and I usually do bird dogs then.

SteveMobsterG said:
Bent over trap raises? Can you do a pic?
Click to expand...
IMG_1648.webp

But I do them bent over seated, I’ll probably try this form once I get more used to the exercise.
 
Today was cardio and arms.

Preworkout 15 mins light jogging on treadmill

Incline db bicep curls 35lbs 4x12 up in reps
DB kickbacks 15lbs up 5lbs 4x12
Underhanded lat pull downs 160lbs 4x10 up in reps
Cable tricep press down rope 70lbs up 10lbs 4x12
Cable rope hammer curls 70lbs 4x8
Overhead cable tricep extension 90lbs up 10lbs 4x8

Finished workout with 20mins of cardio on treadmill: 10.0 incline and 3.0 speed

Will post lunch and cheat meal today!
 
Post workout lunch!

Protein shake, 4tbsp of PB, 1 medium banana, tacos, air fryer French fries with sugar free ketchup, seasoned veggies

IMG_1660.webp
 
Cheat meal- corn fritters. 😭🫤 I didn’t add enough salt so they were a little bland. Only 63 calories each. I had 6 total so 378 calories total.

I don’t think I’d make these again- slightly disappointing….

IMG_1662.jpeg



IMG_1664.jpeg
 
MasonicBodybuilder said:
Looking good man. Glad you are really feeling that progress in the gym.
Click to expand...
I will say this. The burning sensation on my pumps from the gear is a little too intense almost. Completely different than dbol.
 
Mk11kh said:
Post workout lunch!

Protein shake, 4tbsp of PB, 1 medium banana, tacos, air fryer French fries with sugar free ketchup, seasoned veggies

View attachment 148863
Click to expand...

Mk11kh said:
Cheat meal- corn fritters. 😭🫤 I didn’t add enough salt so they were a little bland. Only 63 calories each. I had 6 total so 378 calories total.

I don’t think I’d make these again- slightly disappointing….

View attachment 148865


View attachment 148866
Click to expand...
@Mk11kh I want that cheat meal super nice bro :) you can cheat why not just dont do it too much, 1 time per week hit that

SUPER tasty
 
MUSTANG_18 said:
@Mk11kh I want that cheat meal super nice bro :) you can cheat why not just dont do it too much, 1 time per week hit that

SUPER tasty
Click to expand...
The cheat meal was disappointing! I subtracted my normal veggies and beans tonight. I still hit my protein and fat goal. I just ended up 55 calories in surplus.

I refuse to get fat for a shitty cheat meal. I’ll make yellow curry next week. I have a good recipe that is high in protein. I also have a good recipe for pumpkin chocolate chip cookies. There’s always next week!
 
Last edited:
Decline bench is one of my favorite lifts after putting them into my routine try them sometime see what you think.
 
Abs and cardio today

15 min treadmill light jogging preworkout

Hanging rotating lower leg crunches 4x7
Decline db crunches for upper abs 50lbs 4x7
Yoga ball planks 30sec 4 sets

7-7-7 cardio
7 min stairclimber 5 speed
7 min treadmill 10 incline speed 3
7 min bicycle

Will do a weigh in tomorrow or Monday.
 
Last edited:
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