Approved Log My Steroid Cycle Log

[Skays]

Lat Pull Down
61kg x 11
61kg x 10
61kg x 10

Seated Machine Row
54kg x 15
54kg x 15
54kg x 12

Reverse Peck Deck
33kg x 12
33kg x 12
33kg x 12

Ropes - Extended Lat pull down
13.75kg x 10
13.75kg x 10
13.75kg x 10

Straight Bar Bicep curls
35kg x 10
35kg x 9

DB Hammers
22kg x 8
22kg x 8

Single Arm DB curls
16kg x 8
16kg x 8
16kg x 8

DB Shrugs
24kg x 11
24kg x 11
24kg x 11

 

[Skays]

Cable Fly
4 sets x 12 reps @ 8.75kg (slow eccentric 3-4 sec)

Dumbbell Incline Press
4 sets:
Set 1: 12kg x 15 reps (warm-up, slow tempo)
Sets 2-4: 28kg x 5 , 24kgx4 , 24kgx4

Pec Deck
3 sets x 12 reps @ 33kg

Chest Press Machine (Left Arm Only)
3 sets x 10 reps @ 12kg
Controlled tempo, pause 1 sec at bottom and top

Single arm cable triceps pull down
6.25kg - 14 each arm
6.25kg - 9 each arm
6.25kg - 9 each arm

DB French Press
8kgs - 6
8kgs - 6
8kgs - 6

Side lateral Raises
8kg - 14
8kg - 14
8kg - 14

Front Raises
15kg plate - 10
15kg plate - 10
15kg plate - 10

Abs Swiss ball

 

[Skays]

I've had a few days break, not feeling the best so just been doing my steps everyday. Will be back on next week.

 

[Skays]

Dumbbell Incline Press
4 sets:
28kg x 5
24kgx4
24kgx4
24kgx4

Pec Deck
3 sets x 12 reps @ 33kg

Bench Press
60kg x 12
60kg x 12
60kgx12

Ropes
33kgx12
33kg x 12
33kg x12

DB French Press
8kgs - 6
8kgs - 6
8kgs - 6

Side lateral Raises
8kg - 14
8kg - 14
8kg - 14

Front Raises
15kg plate - 10
15kg plate - 10
15kg plate - 10

Abs Swiss ball

 

[Skays]

I’ve been a bit slack with my posts but I’ve been keeping to the goal of maintaining and staying lean. There have been days where I’ve been doing 20k daily steps. I’ve also kept my diet fairly clean and also have been going to the gym.

Leg Extensions
54kg x 14 warmup
96kg x 12
117kg x 10
117kg x 10

Seated Leg Press
125kg x 13
145kg x 15
175kg x 13

Lying down Hamstring Curls
53kg x 8
53kg x 8
53kg x 8

Seated Leg Press Machine (Calf’s)
95kg x 12
95kg x 12
95kg x 12
95kg x 12

 

[Skays]

Dumbbell Incline Press
4 sets:
20kgsx12
24kgx6
24kgx6
24kgx6

Pec Deck
3 sets x 12 reps @ 33kg

Bench Press
60kg x 12
60kg x 12
60kgx12

Single arm rope
12kgx12
12kg x 12
12kg x12

Side lateral Raises
8kg - 14
8kg - 14
8kg - 14

Front Raises
15kg plate - 10
15kg plate - 10
15kg plate - 10

Abs Swiss ball

 

[Skays]

Didn’t have a lot of time today so I did a quick all body workout. 2 sets and 2 exercises for each body part. Little rest in between

 

[Fletch Elliot]

How's everything going @Skays

Had to scroll a few pages back for some of your famous food pics!

 

[Skays]

How's everything going @Skays

Had to scroll a few pages back for some of your famous food pics!

Hey brother I’ve actually been a bit slack. Just doing the bare minimum atm.

 

[Fletch Elliot]

Hey brother I’ve actually been a bit slack. Just doing the bare minimum atm.

Nothing wrong with taking the foot of the gas for a while......at least you've kept the bare minimum in place!

 

[Skays]

I'm back on now with my routine. Working out properly. Started this week but haven't logged my training. I will be doing that soon. Here are a few food pics, last nights dinner. Chicken and rice with salad.

 

[VMfreaks]

@Skays

 

[Skays]

@VMfreaks

 

[Skays]

Wednesday:

Leg Press 3 sets: 160kgs
Leg Extension 3 sets: 80kg
Lying Down Hamstring Curls 3 sets: 45kgs
Back Extensions for hamstrings 3 sets: No Weights

ABS in between

Did some isolation work for my left pec

 

[Skays]

Thursday:

Wide Lat Pull Down 3 sets: 54kgs
Close Grip Lat Pull Down 3 sets: 54kgs
Seated Cable Low Row 3 sets: 54kgs
Ropes Lat pull down 3 sets

EZ Bar Bicep curls 3 sets (sitting): 30kgs
Hammers DB 3 sets: 17kgs
DB Bicep Curls 3 sets (Standing): 15kgs

Isolation work for my left pec

 

[Skays]

Standard breakfast everyday...

 

[Fletch Elliot]

Wednesday:

Leg Press 3 sets: 160kgs
Leg Extension 3 sets: 80kg
Lying Down Hamstring Curls 3 sets: 45kgs
Back Extensions for hamstrings 3 sets: No Weights

ABS in between

Did some isolation work for my left pec

Hows the left pec coming along?

 

[Skays]

Hows the left pec coming along?

You'd think after 7 months the pec would bounce back, but nope. Still looks deflated compared to the right. My strength is coming back slowly but still so far from what it use to be.

Friday:

Inclinde DB Press - 3 sets 24kgs
Sitting Chest Press machine 3 sets
Cable crossovers - 4 sets
Peck deck - 3sets

Single Triceps Rope - 3 sets each arm
Ropes - 3 sets
Overhead Ropes - 3 sets

Abs in between

 

[Fletch Elliot]

You'd think after 7 months the pec would bounce back, but nope. Still looks deflated compared to the right. My strength is coming back slowly but still so far from what it use to be.

Friday:

Inclinde DB Press - 3 sets 24kgs
Sitting Chest Press machine 3 sets
Cable crossovers - 4 sets
Peck deck - 3sets

Single Triceps Rope - 3 sets each arm
Ropes - 3 sets
Overhead Ropes - 3 sets

Abs in between

Bugger, thats a long recovery. I'm sure you'd like to be incline DB pressing more than 24kg but glad to hear the strength is slowly coming back

 

[Skays]

Bugger, thats a long recovery. I'm sure you'd like to be incline DB pressing more than 24kg but glad to hear the strength is slowly coming back

I use to do 50kg DB incline ... I don't think that will happen for a while.

Monday:
Wide Lat Pull Down 3 sets: 54kgs
Close Grip Lat Pull Down 3 sets: 54kgs
Seated Cable Low Row 3 sets: 54kgs
Ropes Lat pull down 3 sets

EZ Bar Bicep curls 3 sets (sitting): 30kgs
Hammers DB 3 sets: 17kgs
DB Bicep Curls 3 sets (Standing): 15kgs

Tuesday:
Inclinde DB Press - 3 sets 24kgs
Sitting Chest Press machine 3 sets
Cable crossovers - 4 sets
Peck deck - 3sets

Single Triceps Rope - 3 sets each arm
Ropes - 3 sets
Overhead Ropes - 3 sets