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Approved Log My Sustanon and Deca Durabolin Cycle Log

Breakfast was 4 eggs and protein chia shake

845 meal was oatmeal granola walnuts blueberries and Greek yogurt

Lunch was 1/2 lb burger no bun lettuce tomato onion and broccoli

Cardarine 20 mg

Preworkout

Stretch 10 min

Stair stepper 75 spm 15 minutes

3x13 preacher 65 warmup

3x13 full extension hammer curls 25
Super set with: 3x13 z bar curls 50 after each set

3x10 concentration curls 25 dumbs

1x10 dumbbell around the world 5 lb dumbs (this movement is really hard for my left shoulder to complete with proper form)

3x14 row machine 100
3x10 row machine 115
3x10 row machine 130

2x12 cable machine delt raises 10.5
Per arm
2x10 cable machine delt raises 12.5 per arm

2x15 cable crossovers for rhomboid left arm 10.5
2x15 cable crossovers for front delt left arm 10.5

Stair stepper 75 spm 14 minutes last minute 115 spm cool down

Weight at 199

Protein shake
Added a scoop of protein to this

Cold shower

Dinner was chicken thighs avocado and broccoli

Pin tomorrow

Workout felt better today.
 

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Breakfast was 4 eggs and protein chia shake

845 meal was oatmeal granola walnuts blueberries and Greek yogurt

Lunch was 1/2 lb burger no bun lettuce tomato onion and broccoli

Cardarine 20 mg

Preworkout

Stretch 10 min

Stair stepper 75 spm 15 minutes

3x13 preacher 65 warmup

3x13 full extension hammer curls 25
Super set with: 3x13 z bar curls 50 after each set

3x10 concentration curls 25 dumbs

1x10 dumbbell around the world 5 lb dumbs (this movement is really hard for my left shoulder to complete with proper form)

3x14 row machine 100
3x10 row machine 115
3x10 row machine 130

2x12 cable machine delt raises 10.5
Per arm
2x10 cable machine delt raises 12.5 per arm

2x15 cable crossovers for rhomboid left arm 10.5
2x15 cable crossovers for front delt left arm 10.5

Stair stepper 75 spm 14 minutes last minute 115 spm cool down

Weight at 199

Protein shake
Added a scoop of protein to this

Cold shower

Dinner was chicken thighs avocado and broccoli

Pin tomorrow

Workout felt better today.
@JackSmithBoye that training is good and i see your diet is more clean lower carbs now bro :) I like that a lot

i think you can up the cardio a bit, you have the time?

take a pic of the injection for us please :)

thanks for sharing
 
@JackSmithBoye that training is good and i see your diet is more clean lower carbs now bro :) I like that a lot

i think you can up the cardio a bit, you have the time?

take a pic of the injection for us please :)

thanks for sharing
So I’m doing pre workout 15 minutes and post workout 15 minutes. How much should I add
 
Breakfast was same 4 eggs protein shake

Pin in left glute

845 meal blueberries oatmeal walnuts Greek yogurt and granola

Lunch was eggs sausage bacon salsa and spinach

Preworkout same

15 min stair stepper 75 spm

Leg press 1x10 235 per leg warmup

Leg extension 3x12 per leg 60
3x12 per leg 70

Calf raise bench 3x15 185
2x10 255

Seated leg curl machine 3x12 per leg 70

1x6 incline leg press 830
3x12 incline leg press 290 per leg super set with same weight calf raises 3x12 per leg
3x15 incline leg press both legs 460 super set with same weight 3x15 calf raises

Core

3x10 leg lowers super set with 3x5 v ups

3x10 Weighted decline bench crunches, 45 lb dumbbell

3x15 low crunches

Stair stepper 15 min 75 spm

Protein shake
Cold shower

Took 12.5 Aromasin this morning

Weight at 198

Dinner was thin streak and broccoli

Workout felt great.
Was considering doing bloodwork, how do you guys usually go about that?
Thanks for the feedback!
 

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Last edited:
So I’m doing pre workout 15 minutes and post workout 15 minutes. How much should I add
@JackSmithBoye if you want to get down to actual 10%, you should up that to 30min/30min double
you need more cardio to lean out tight
but your diet is getting real good I like the direction
i would add more probiotics and digestive enzymes, how much you doing now?

btw thanks for the pics share I like the injection pic you hardcore bro :)
 
Breakfast was same 4 eggs protein shake

Pin in left glute

845 meal blueberries oatmeal walnuts Greek yogurt and granola

Lunch was eggs sausage bacon salsa and spinach

Preworkout same

15 min stair stepper 75 spm

Leg press 1x10 235 per leg warmup

Leg extension 3x12 per leg 60
3x12 per leg 70

Calf raise bench 3x15 185
2x10 255

Seated leg curl machine 3x12 per leg 70

1x6 incline leg press 830
3x12 incline leg press 290 per leg super set with same weight calf raises 3x12 per leg
3x15 incline leg press both legs 460 super set with same weight 3x15 calf raises

Core

3x10 leg lowers super set with 3x5 v ups

3x10 Weighted decline bench crunches, 45 lb dumbbell

3x15 low crunches

Stair stepper 15 min 75 spm

Protein shake
Cold shower

Took 12.5 Aromasin this morning

Weight at 198

Dinner was thin streak and broccoli

Workout felt great.
Was considering doing bloodwork, how do you guys usually go about that?
Thanks for the feedback!
@JackSmithBoye Bro add yoga to your routine.....starting the day with yoga is incredible.........
 
@JackSmithBoye if you want to get down to actual 10%, you should up that to 30min/30min double
you need more cardio to lean out tight
but your diet is getting real good I like the direction
i would add more probiotics and digestive enzymes, how much you doing now?

btw thanks for the pics share I like the injection pic you hardcore bro :)
I take one of these per day, should I take more?
 

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Was sick this past weekend, didn’t workout on Friday or Monday, I lost like 5 pounds over that time haha

Pinned on Sunday

Weight is 194

Breakfast was 4 eggs and protein shake

845 was oatmeal granola walnuts blueberries Greek yogurt

Lunch was burger no bun lettuce tomato onion and broccoli

20 mg Cardarine

Preworkout with BCAAs

Stretch 10 min

20 mins stair stepper level 75 last min 120 spm

3x15 isolateral chest press 47.5 per arm, left shoulder feeling a bit stronger

3x15 dumbbell decline chest press 25s

3x12 dumbbell decline chest press 30s

3x15 plate decline chest press 25 lbs plate

3x15 plate decline chest press 45 lb plate

3x15 tri push down v handle 49

3x10 reverse grip v handle tricep push downs 37.5

1x5 per arm tricep kick backs 17.5

3x12 chest flys 35 lb dumbbells

3x15 20 lb med ball throws with 6 inch leg lift throughout each set

30 mins level 75 stair stepper last min 120 spm

Weight 194

Protein shake

Cold shower

Felt pretty weak today from being sick but workout was alright.

Took 12.5 Aromasin today

Dinner was eggs sausage bacon salsa and spinach
 

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