Approved Log My first Deca Durabolin log - cycle not working

[SteveMobsterG]

Why no squats or leg press? And are you saying you workout for 3 hours??

 

[zooo3000]

Why no squats or leg press? And are you saying you workout for 3 hours??

I hurt my knee several months ago so I avoid these two exercises, but I am adding them started last week.

 

[ballin2504]

Keep after it.

 

[25homes]

Workout in texts:

Chest & triceps:

Bench press (plus 20kg barbell)

1. 10.0 KG × 7
2. 12.5 KG × 3
3. 10.0 KG × 4
4. 7.5 KG × 6
5. 5.0 KG × 10
6. 5.0 KG × 9
7. 2.5 KG × 14
8. 2.5 KG × 13

Inclines bench press (plus 20kg barbell)

1. 5.0 KG × 10
2. 7.5 KG × 4
3. 5.0 KG × 6
4. 0.0 KG × 14
5. 0.0 KG × 10

Butterfly

1. 31.5 KG X 5
2. 22.5 KG × 10
3. 22.5 KG × 8
4. 22.5 KG × 8

Dumbbell Bench Press

1. 10.0 KG × 5
2. 8.0 KG × 14
3. 8.0 KG × 14

Dumbbell pullover

1. 10.0 KG × 10
2. 10.0 KG X 14
3. 10.0 KG × 10

Machine Assisted Dips

1. 48.0 KG × 12
2. 44.0 KG × 8
3. 44.0 KG × 8
4. 44.0 KG X 8

Dips Triceps Version

1. 29.0 KG × 10
2. 29.0 KG × 10
3. 29.0 KG × 10
4. 29.0 KG × 13

Triceps push down

1. 18.0 KG × 13
2. 22.5 KG × 6
3. 18.0 KG × 10
4. 18.0 KG × 9

Seated triceps press (plus 20kg barbell)

1. 6.0 KG × 14
2. 6.0 KG × 16
3. 8.0 KG × 10
4. 8.0 KG × 8

Wide back grip tricep pull down

1. 13.5 KG X 12
2. 13.5 KG × 12
3. 13.5 KG X 12
4. 13.5 KG × 12

Back & biceps:

Lat Pulldown

1. 49.9 KG × 2
2. 40.8 KG × 9
3. 40.8 KG × 7
4. 40.8 KG × 5
5. 31.8 KG × 12
6. 31.8 KG X 11
7. 31.8 KG × 10

Close Grip Front Lat Pulldown

1. 40.8 KG X 7
2. 31.8 KG × 13
3. 31.8 KG × 13
4. 31.8 KG × 13

Barbell Rear Delt Row

1. 25.0 KG × 13
2. 25.0 KG × 14
3. 35.0 KG × 7
4. 35.0 KG × 6
5. 25.0 KG × 14

Straight Arm Pulldown

1. 13.6 KG X 11
2. 13.6 KG × 10
3. 13.6 KG x 10
4. 13.6 KG X 7

Machine Assisted Pull Up

1. 36 KG x 3
2. 40 KG x 6
3. 48.0 KG × 15
4. 44.0 KG × 8

Standing Bicep Cable Curl

1. 22.5 KG X 12
2. 27 KG × 12
3. 27 KG × 8
4. 22.5 KG × 10

Wide Grip Standing Barbell Curl

1. 20.0 KG X 6
2. 15.0 KG × 10
3. 15.0 KG × 10
4. 15.0 KG × 8

Rope Hammer Curl

1. 22.5 KG x 9
2. 18 KG x 13
3. 18 KG x 13
4. 18 KG x 13

Reverse Grip Cable Curl

1. 18 KG x 7
2. 13.5 KG × 12
3. 13.5 KG × 12
4. 13.5 KG × 12

Shoulder:

Dumbbell Shoulder Press

1. 14.0 KG × 8
2. 16.0 KG X 2
3. 16.0 KG × 1
4. 14.0 KG X 6
5. 14.0 KG × 5
6. 14 0 KG X 4
7. 12.0 KG × 7

Side Lateral Raise (supersets)

1. 6.0 KG × 20
2. 8.0 KG × 16
3. 10.0 KG × 10
4. 8.0 KG × 16
5. 6.0 KG × 20

1. 6.0 KG × 20
2. 8.0 KG × 16
3. 10.0 KG × 10
4. 8.0 KG × 16
5. 6.0 KG × 20

Face pull

1. 13.5 KG X 17
2. 18.0 KG × 15
3. 22.5 KG × 15
4. 27.0 KG × 15
5. 31.5 KG × 12

Front Dumbbell Raise

1. 8.0 KG X 6
2. 6.0 KG × 13
3. 6.0 KG × 13
4. 6.0 KG × 8

Barbell Upright Row

1. 25.0 KG × 13
2. 30.0 KG × 13
3. 35.0 KG × 9
4. 40.0 KG × 6

Deltoid back pull

1. 4.0 KG × 20
2. 8.0 KG × 15
3. 12.0 KG × 12
4. 14.0 KG × 10
5. 14.0 KG X 12

Lower body & Core:

Leg Raise On Parallel Bars

20 x 4



Crunches

20 x 4



Thigh Abductor

58.5 KG × 15 x 4



Thigh Adductor

1. 45 KG X 12
2. 45 KG X 10
3. 54 KG x 8
4. 58.5 KG × 6

Deadlift (plus 20kg barbell)

1. 50 KG × 12
2. 60 KG X 12
3. 70.0 KG × 4
4. 70.0 KG x 4
5. 60.0 KG × 7
6. 60.0 KG × 7
7. 60.0 KG × 6
8. 50 KG × 9

Hip thrust

1. 57.7 KG × 12
2. 62.7 KG x 10
3. 77 kg x 7
4. 70.2 KG × 6
5. 72.7 KG × 5
6. 77.7 KG x 5
7. 67.7 KG x 8
8. 67.7 KG X 10

great workout bro

 

[zooo3000]

@zooo3000 to fix anything we need to actually know what you eat bro

This is my diet in a week. I cut my calories by a third because I was growing too much fat.

	lunch	dinner	Snacks	Nutrition
7.25	Black rice 200g Shrimp stir fry 220g Egg tofu 200g Stir fry spinach 150g	Black rice 280g Boiled cabbage 200g Egg tofu 50g Shrimp 100g Stewed beef 200g Plain yogurt 200g	One huge Peach, a buttered toast	Carb 230g Protein 197g Fat 84g Calories 2426
7.26	Black rice 200g Boiled pumpkin 110g Purple cabbage salad (light sauce) 150g Chicken 120g Small tomato 300g	Pasta 250g 20g oil Scallop 100g Shrimp 105g Stir fry veggie 220g	Tiramisu 100g Watermelon 20g Barbecue 75g Fish 200g Bean sprout 100g oyster 75g Beer 200g	Carb 288g Protein 139g Fat 65g Calories 2295
7.27	Black rice 120g Boiled pumpkin 82g Milk 250g Crab 200g Skinned duck meat 200g An apple	Fried shrimp 100g Shaved ice 200g Peanuts 50g Pasta 100g Roasted shrimp 100g Oyster 200g Cabbage 200g	Plum 80g A peach Grape 80g 4 dates	Carb 345g Protein 162g Fat 89g Calories 2786
7.28	Bread 300g Boiled egg 150g Seafood 200g Chicken 200g Tomato 100g Starbucks tea Grande	Naan 250g Veggie 200g Pork 200g Shrimp salad 150g Chicken curry 200g	Grape 80g A nectarine 4 Dates	Carb 306g Protein 174g Fat 125g Calories 2995
7.29	Black rice 300g Duck meat 200g Egg 150g Stirfry viggies 150g One nectarine 4 dates	Milk 300g Pasta 200g Pork belly (!!) 200g Ribs 100g Veggies 220g	Coconut milk 200g One nectarine 4 dates	Carb 267g Protein 152g Fat 113g Calories 2658
7.30	Black rice 220g Chicken 100g Fish 200g Boiled brocoli 150g Coffee 300g Sugar 20g	Peanuts 100g Fried ribs (!!) 100g Boiled veggies 150g Chicken 100g Coconut pudding 50g Milk 228g Guava 180g		Carb 190g Protein 127g Fat 103g Calories 2170
7.31	Black rice 200g Lean pork 200g Stir fry veggies 200g Eggs 100g An apple Milk 228g	Pasta 200g Shrimp 85g Steamed fish 200g Hummus 100g Stir fry veggies 300g Plain yogurt 230g Plum 108g A peach		Carb 251g Protein 139g Fat 97g Calories 2319

 

[zooo3000]

@zooo3000 to fix anything we need to actually know what you eat bro

This is my diet in a week. I cut my calories by a third because I was growing too much fat.

	lunch	dinner	Snacks	Nutrition
7.25	Black rice 200g Shrimp stir fry 220g Egg tofu 200g Stir fry spinach 150g	Black rice 280g Boiled cabbage 200g Egg tofu 50g Shrimp 100g Stewed beef 200g Plain yogurt 200g	One huge Peach, a buttered toast	Carb 230g Protein 197g Fat 84g Calories 2426
7.26	Black rice 200g Boiled pumpkin 110g Purple cabbage salad (light sauce) 150g Chicken 120g Small tomato 300g	Pasta 250g 20g oil Scallop 100g Shrimp 105g Stir fry veggie 220g	Tiramisu 100g Watermelon 20g Barbecue 75g Fish 200g Bean sprout 100g oyster 75g Beer 200g	Carb 288g Protein 139g Fat 65g Calories 2295
7.27	Black rice 120g Boiled pumpkin 82g Milk 250g Crab 200g Skinned duck meat 200g An apple	Fried shrimp 100g Shaved ice 200g Peanuts 50g Pasta 100g Roasted shrimp 100g Oyster 200g Cabbage 200g	Plum 80g A peach Grape 80g 4 dates	Carb 345g Protein 162g Fat 89g Calories 2786
7.28	Bread 300g Boiled egg 150g Seafood 200g Chicken 200g Tomato 100g Starbucks tea Grande	Naan 250g Veggie 200g Pork 200g Shrimp salad 150g Chicken curry 200g	Grape 80g A nectarine 4 Dates	Carb 306g Protein 174g Fat 125g Calories 2995
7.29	Black rice 300g Duck meat 200g Egg 150g Stirfry viggies 150g One nectarine 4 dates	Milk 300g Pasta 200g Pork belly (!!) 200g Ribs 100g Veggies 220g	Coconut milk 200g One nectarine 4 dates	Carb 267g Protein 152g Fat 113g Calories 2658
7.30	Black rice 220g Chicken 100g Fish 200g Boiled brocoli 150g Coffee 300g Sugar 20g	Peanuts 100g Fried ribs (!!) 100g Boiled veggies 150g Chicken 100g Coconut pudding 50g Milk 228g Guava 180g		Carb 190g Protein 127g Fat 103g Calories 2170
7.31	Black rice 200g Lean pork 200g Stir fry veggies 200g Eggs 100g An apple Milk 228g	Pasta 200g Shrimp 85g Steamed fish 200g Hummus 100g Stir fry veggies 300g Plain yogurt 230g Plum 108g A peach		Carb 251g Protein 139g Fat 97g Calories 2319

I just posted my diet, thank you!

bros lets see way more diet details and face blurred pic

text format for training and diet info

no diet info no pics please share

add diet info
training info in text
and face blurred picture

we need more diet info way more

 

[stevesmi]

very nice job on this layout

 

[the_alcatraz]

This is my diet in a week. I cut my calories by a third because I was growing too much fat.

	lunch	dinner	Snacks	Nutrition
7.25	Black rice 200g Shrimp stir fry 220g Egg tofu 200g Stir fry spinach 150g	Black rice 280g Boiled cabbage 200g Egg tofu 50g Shrimp 100g Stewed beef 200g Plain yogurt 200g	One huge Peach, a buttered toast	Carb 230g Protein 197g Fat 84g Calories 2426
7.26	Black rice 200g Boiled pumpkin 110g Purple cabbage salad (light sauce) 150g Chicken 120g Small tomato 300g	Pasta 250g 20g oil Scallop 100g Shrimp 105g Stir fry veggie 220g	Tiramisu 100g Watermelon 20g Barbecue 75g Fish 200g Bean sprout 100g oyster 75g Beer 200g	Carb 288g Protein 139g Fat 65g Calories 2295
7.27	Black rice 120g Boiled pumpkin 82g Milk 250g Crab 200g Skinned duck meat 200g An apple	Fried shrimp 100g Shaved ice 200g Peanuts 50g Pasta 100g Roasted shrimp 100g Oyster 200g Cabbage 200g	Plum 80g A peach Grape 80g 4 dates	Carb 345g Protein 162g Fat 89g Calories 2786
7.28	Bread 300g Boiled egg 150g Seafood 200g Chicken 200g Tomato 100g Starbucks tea Grande	Naan 250g Veggie 200g Pork 200g Shrimp salad 150g Chicken curry 200g	Grape 80g A nectarine 4 Dates	Carb 306g Protein 174g Fat 125g Calories 2995
7.29	Black rice 300g Duck meat 200g Egg 150g Stirfry viggies 150g One nectarine 4 dates	Milk 300g Pasta 200g Pork belly (!!) 200g Ribs 100g Veggies 220g	Coconut milk 200g One nectarine 4 dates	Carb 267g Protein 152g Fat 113g Calories 2658
7.30	Black rice 220g Chicken 100g Fish 200g Boiled brocoli 150g Coffee 300g Sugar 20g	Peanuts 100g Fried ribs (!!) 100g Boiled veggies 150g Chicken 100g Coconut pudding 50g Milk 228g Guava 180g		Carb 190g Protein 127g Fat 103g Calories 2170
7.31	Black rice 200g Lean pork 200g Stir fry veggies 200g Eggs 100g An apple Milk 228g	Pasta 200g Shrimp 85g Steamed fish 200g Hummus 100g Stir fry veggies 300g Plain yogurt 230g Plum 108g A peach		Carb 251g Protein 139g Fat 97g Calories 2319

@zooo3000 i havent see your picture face blurred did you post it?

so far, i see the problem here and why your cycle not working
1) your protein is too low
2) your carbs too high
3) your fats too low specifically omega 3 healthy fats
4) you saying you eat lunch and dinner and snacks? what time you eating this?

 

[JasonPriest]

your diet is pretty good

 

[zooo3000]

@zooo3000 i havent see your picture face blurred did you post it?

so far, i see the problem here and why your cycle not working
1) your protein is too low
2) your carbs too high
3) your fats too low specifically omega 3 healthy fats
4) you saying you eat lunch and dinner and snacks? what time you eating this?

Thank you for the suggestions. My body pictures are attached. For the healthy fats I take fish oil everyday, but maybe I need to add avocado and nuts.
I eat the snacks at night, but my shifts changed so I can live a normal schedule now.

btw I am taking 600mg Test E, 600mg Boldenone, 300mg Primo. Is that too much for a beginner like me?

very nice job on this layout

Thank you!

Keep after it.

Thank you. I am taking 600mg Test E, 600mg Boldenone, 300mg Primo. Is that too much for a beginner like me?