Approved Log My Steroid Cycle Log

[Skays]

Legs, Back & Biceps

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


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
30kg x 12
35kg x 9
35kg x 8

DB Hammers
20kg x 10
20kg x 10
20kg x 10

Single Arm DB curls
12kg x 12
12kg x 12
12kg x 12

Single Arm DB Shrugs
24kg x 11
24kg x 11
24kg x 11

 

[Skays]

I took a rest day from the weights, but instead, I doubled up on my steps and managed to get in 22k steps.

 

[ChasetheCase]

That's awesome, that's about 15km?

 

[Skays]

That's awesome, that's about 15km?

That sounds about right.

 

[Skays]

Wednesday Chest & Triceps

DB Incline
12kg - 15
28kg - 6
28kg - 6
28kg - 6

Single Left Arm DB Incline
18kg - 7
18kg - 8
18kg - 8
18kg - 7

Peck Deck
Single Left Arm:
33kg - 10
33kg - 10
33kg - 10

Chest Press Machine
Left single arm only
12 kg - 8
12 kg - 8
12 kg - 8

Cables incline chest
Left single arm only - Under arm - incline isolated upper left pec
8.75kg - 10
8.75kg - 10
8.75kg - 10
8.75kg - 10

Tricep Ropes pull down
18.75kg - 11
18.75kg - 11
18.75kg - 11
18.75kg - 11

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

Abs Swiss Ball

 

[Skays]

Monday Chest/Triceps/Shoulders

DB Incline
12kg - 15
28kg - 7
28kg - 7
28kg - 5

Single Left Arm DB Incline
18kg - 8
18kg - 8
18kg - 8
18kg - 8

Peck Deck
Single Left Arm:
33kg - 10
33kg - 10
33kg - 10

Chest Press Machine
Left single arm only
12 kg - 8
12 kg - 8
12 kg - 8

Cables incline chest
Left single arm only - Under arm - incline isolated upper left pec
8.75kg - 10
8.75kg - 10
8.75kg - 10
8.75kg - 10

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]

Tuesday Legs, Back & Biceps

Leg Extensions
54kg x 14 warmup
82kg x 10
82kg x 12

Seated Leg Press
145kg x 12
145kg x 12

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

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

Lat Pull Down
61kg x 11
61kg x 10

Seated Machine Row
54kg x 15
54kg x 15

Reverse Peck Deck
33kg x 12
33kg x 12

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

DB Hammers
20kg x 10
20kg x 10

Single Arm DB curls
14kg x 12
14kg x 12

Single Arm DB Shrugs
24kg x 11
24kg x 11

 

[Skays]

Thursdays Chest/Triceps/Shoulders

DB Incline
12kg - 15
28kg - 7
28kg - 7

Single Left Arm DB Incline
18kg - 8
18kg - 8

Peck Deck
Single Left Arm:
33kg - 10
33kg - 10

Chest Press Machine
Left single arm only
12 kg - 8
12 kg - 8

Cables incline chest
Left single arm only - Under arm - incline isolated upper left pec
8.75kg - 10
8.75kg - 10

Single arm cable triceps pull down
8.75kg - 12 each arm
8.75kg - 10each arm

DB French Press
8kgs - 8
8kgs - 7
8kgs - 6

Side lateral Raises
8kg - 14
8kg - 14

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



Abs Swiss Ball

 

[hubbles]

Good consistency Skays. How’s the left chest going?

 

[Skays]

Good consistency Skays. How’s the left chest going?

Strength is coming up but still looks deflated compared to my right pec.

 

[Skays]

Tried something a bit different…

Warm-up
Light band chest activation: 2 sets x 15 reps (focus on left pec squeeze)

Light dumbbell incline press: 12kg x 15 reps slow and controlled (focus on left side)

Workout

Single-Arm Cable Fly (Left only)
4 sets x 12 reps @ 8.75kg (slow eccentric 3-4 sec)
15-sec isometric hold at peak contraction after last rep each set

Dumbbell Incline Press (Both Arms)
4 sets:
Set 1: 12kg x 15 reps (warm-up, slow tempo)
Sets 2-4: 28kg x 6 reps
On left arm: slow eccentric (lower in 4 seconds), pause 1 sec, explode up

Pec Deck (Left Arm Only)
3 sets x 12 reps @ 33kg
Squeeze hard, 10-sec iso hold at peak contraction on last rep

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

Isometric Wall Push (Left Pec Focus)
3 sets x 15 seconds hold pushing left hand into wall at chest height

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

Abs Swiss ball

 

[ChasetheCase]

I had to do isometric holds for squats for my ACL recovery, can still remember the people staring wondering what the hell I was doing

 

[BB-hawk]

That left pec is going to take time to catch up Skays.
Eccentric and isometric work absolutely helps. Combine that with unilateral focus which I can see you’re already doing and MMC. Patience, consistency and maybe you can add some peptides.

 

[Skays]

Single-Arm Cable Fly (Left only)
4 sets x 12 reps @ 8.75kg (slow eccentric 3-4 sec)
15-sec isometric hold at peak contraction after last rep each set

Dumbbell Incline Press (Both Arms)
4 sets:
Set 1: 12kg x 15 reps (warm-up, slow tempo)
Sets 2-4: 28kg x 5 , 24kgx4 , 24kgx4
On left arm: slow eccentric (lower in 4 seconds), pause 1 sec, explode up

Pec Deck (Left Arm Only)
3 sets x 12 reps @ 33kg
Squeeze hard, 10-sec iso hold at peak contraction on last rep

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 had to do isometric holds for squats for my ACL recovery, can still remember the people staring wondering what the hell I was doing

yep, I feel the same. Especially when your doing DB press, letting one down fast and the other one slow. It’s actually pretty hard.

 

[Skays]

Lat Pull Down
61kg x 11
61kg x 1

Seated Machine Row
54kg x 15
54kg x 15

Reverse Peck Deck
33kg x 12
33kg x 12

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

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

DB Hammers
22kg x 10
22kg x 10

Single Arm isolated DB curls
12kg x 12
12kg x 12

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

 

[Skays]

Rest day … got my steps in

 

[Skays]

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

Seated Leg Press
125kg x 12
125kg x 12

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

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

Lat Pull Down
61kg x 10
61kg x 10

Seated Machine Row
61kg x 15
61kg x 15

Reverse Peck Deck
33kg x 12
33kg x 12

Ropes - Extended Lat pull down
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]

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

Seated Leg Press
125kg x 12
125kg x 12

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

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