Approved Log My Sustanon and Deca Durabolin Cycle Log

[JackSmithBoye]

Breakfast same

745 same

Lunch same

20 mg Cardarine

Preworkout

Stretch 10 min

30 min Stairstepper 148 spm

1x12 Isolateral chest press 45s

3x10 isolateral chest press 55s

3x8 isolateral chest press 60s

1x10 chest flys 100 115 130 145

1x5 chest flys 160

1x15 chest press machine 115

1x10 chest press machine 130

3x10 tricep push down v handle 65

2x6 tricep push down inverted grip v handle 65

3x9 tricep push down v handle 72.5

3x4 tricep push down v handle 80

2x10 kick backs 7.5 12.5

1x12 dumbell forearm curl x 4 exercises (palm up, palm down, behind back palm backwards and palm in) 30s

1x8 DB forearm curl x 4 exercises 35

1x10 floor DB chest press 55s

1x7 floor DB chest press 60s

~30 min same SIT setup stairstepper 6 rounds

Cooldown

Weight198

Protein shake

Cold shower

Dinner beans steak 1/2 cup rice tomatoes corn lettuce cheese and guacamole

Ordering bloods tomorrow

 

[zedhed]

excellent job on these meals

 

[caligirl85]

I love your different training strategies

 

[Shrine]

the cold shower gets me for sure I'm gonna have to start doing that the weird thing is is my shower doesn't get super cold though

 

[Zyglamail]

198 pounds is not bad at all

 

[Arabian]

dinner looks pretty solid you got in some good nutrition

 

[BookerTNY]

sounds like you had some Mexican food to me

 

[sambee38]

workouts look solid the gw is definitely paying off

 

[Austin316]

I'm glad that you're enjoying your workouts it makes me happy

 

[Quadsweep]

A++ update as usual

 

[BodyMonster34]

bro good tex mex food is the best

 

[JasonPriest]

looking forward to seeing your blood work

 

[25homes]

Pin this morning pic is blurry haha

Breakfast same

845 same

Lunch chicken thighs broccoli and avocado
Forgot photo

20 mg Cardarine

Preworkout

Stretch 10 min

30 min stairstepper 86 spm (increased intensity)

2x10 hammer curls 35 dumbbells

Superset with 2x10 concentration curls 35s

Superset with 2x10 z bar curls 60

2x20 pulley machine curls 12.5 per arm

2x15 pulley machine curls 17.5 per arm

2x10 pulley machine curls 20.5 per arm

1x7 pulley machine curls 22.5 per arm

4x9 low row close grip 140

1x5 bicep curl machine 50 per arm

1x5 bicep curl machine 40 per arm

1x10 overhead pull 10 15 20 25

1x10 back extension 10 15

30 mins same SIT setup 6 rounds, cool down

Weight 199

Protein shake

Cold shower

Dinner burger with all fixings

Considering doing a push day like chest and tris again tomorrow

Extra meal steel cut oats blueberries almond butter walnuts

Nice work

 

[MasonicBodybuilder]

Good updates brother. Really liking the diet plan.

 

[Noah Wixx]

Keep it up brother and the progress will follow.

 

[Tiger Salman Khan]

Breakfast same

745 same

Lunch same

20 mg Cardarine

Preworkout

Stretch 10 min

30 min Stairstepper 148 spm

1x12 Isolateral chest press 45s

3x10 isolateral chest press 55s

3x8 isolateral chest press 60s

1x10 chest flys 100 115 130 145

1x5 chest flys 160

1x15 chest press machine 115

1x10 chest press machine 130

3x10 tricep push down v handle 65

2x6 tricep push down inverted grip v handle 65

3x9 tricep push down v handle 72.5

3x4 tricep push down v handle 80

2x10 kick backs 7.5 12.5

1x12 dumbell forearm curl x 4 exercises (palm up, palm down, behind back palm backwards and palm in) 30s

1x8 DB forearm curl x 4 exercises 35

1x10 floor DB chest press 55s

1x7 floor DB chest press 60s

~30 min same SIT setup stairstepper 6 rounds

Cooldown

Weight198

Protein shake

Cold shower

Dinner beans steak 1/2 cup rice tomatoes corn lettuce cheese and guacamole

Ordering bloods tomorrow

@JackSmithBoye Updates are good....keep going.......

 

[JackSmithBoye]

This was from Saturday:
Breakfast same

Didn’t do 845 meal

Lunch same (didn’t take pictures today as I didn’t think I was going to the gym)

Cardarine

Preworkout

Stretch 10 min

20 min SIT with “The Tank” highest setting and 4 plates

1x12 leg press 300 per leg warmup

1x12 leg curl 80 per leg

1x10 leg curl 85 per leg

1x10 leg curl 90 per leg

2x10 RDL 185

2x10 RDL 205

1x10 RDL 225

1x10 RDL 245

~30 min same SIT setup stairstepper 5 rounds

Weight 200
Protein shake
Cold shower

Went short today

Dinner same texmex stuff as last night

Pin tomorrow

 

[RoidRage69]

Make sure and keep increasing your weight on RDL every week. 10 lbs per week should be doable for the remainder of summer.

 

[the_alcatraz]

This was from Saturday:
Breakfast same

Didn’t do 845 meal

Lunch same (didn’t take pictures today as I didn’t think I was going to the gym)

Cardarine

Preworkout

Stretch 10 min

20 min SIT with “The Tank” highest setting and 4 plates

1x12 leg press 300 per leg warmup

1x12 leg curl 80 per leg

1x10 leg curl 85 per leg

1x10 leg curl 90 per leg

2x10 RDL 185

2x10 RDL 205

1x10 RDL 225

1x10 RDL 245

~30 min same SIT setup stairstepper 5 rounds

Weight 200
Protein shake
Cold shower

Went short today

Dinner same texmex stuff as last night

Pin tomorrow

@JackSmithBoye so what were your macros today bro? want to see your situation
looking good in the pic btw

 

[JackSmithBoye]

@JackSmithBoye so what were your macros today bro? want to see your situation
looking good in the pic btw

This is from today. Which I didn’t workout today, there would be an extra meal in there but low carbs as it would have been a burger or chicken thighs with veggies. And also an extra protein shake would have been in there.

 

[the_alcatraz]

This is from today. Which I didn’t workout today, there would be an extra meal in there but low carbs as it would have been a burger or chicken thighs with veggies. And also an extra protein shake would have been in there.

@JackSmithBoye good day either way bro staying accountable is crucial

i'd like to see how you roll into August as we start leveling out the cycle

 

[ballin2504]

Keep em coming

 

[JackSmithBoye]

Breakfast same

845 Greek yogurt almonds blueberries no oatmeal

Lunch burger and all fixings and broccoli

20 mg Cardarine

Preworkout

Stretch 10 min

30 min stairstepper 86 spm

1x12 iso lateral chest press 45s warmup

1x10 Iso chest press 55s

1x8 iso chest press 65s

1x8 iso chest press 80s

1x10 iso chest press 85s

1x6 iso chest press 85s

1x8 iso chest press 80s

1x7iso chest press 65s

1x9 iso chest press 55s

2x10 v handle tricep press 72.5

1x8 v handle tricep press inverted grip 72.5

2x7 v handle tricep press 75.5

3x5 low row 90 per arm

3x10 side delt raises 15 per arm

2x10 shoulder press 80

30 min SIT 148 spm 30 *89 spm for 4 minutes. 5 rounds

Weight 196

Protein shake

Cold shower

Dinner sushi

Extra meal Greek yogurt blueberries and walnuts

Pin NPP tomorrow

Blood draw tomorrow

 

[JackSmithBoye]

Breakfast same

Pin NPP

845 same

Lunch same

Cardarine 20 mg

Preworkout

Stretch 10

30 min stair stepper 89 spm

1x10 standing lat push down 40 50 60 70 80 all super set two rounds

1x12 overhead lat pull down 90 100 110 120 130

1x10 overhead lat pull down wide grip 130 120 110 100 90

1x10 back extensions 15

3x5 back extensions 20

1x12 overhead lat pull down close grip v handle 80 90 100 110 120

1x7 overhead lat pull down close grip v handle 130

1x5 overhead lat pull down close grip v handle 140 150

1x10 forearm curls/extensions 4 exercises 35s

30 mins SIT stair stepper 6 rounds

Protein shake

Cold shower

Dinner Tex mex again

Snack yogurt blueberries and walnuts (no pic)

Had blood draw today. Should be about a week for results.

 

[the_alcatraz]

Breakfast same

845 Greek yogurt almonds blueberries no oatmeal

Lunch burger and all fixings and broccoli

20 mg Cardarine

Preworkout

Stretch 10 min

30 min stairstepper 86 spm

1x12 iso lateral chest press 45s warmup

1x10 Iso chest press 55s

1x8 iso chest press 65s

1x8 iso chest press 80s

1x10 iso chest press 85s

1x6 iso chest press 85s

1x8 iso chest press 80s

1x7iso chest press 65s

1x9 iso chest press 55s

2x10 v handle tricep press 72.5

1x8 v handle tricep press inverted grip 72.5

2x7 v handle tricep press 75.5

3x5 low row 90 per arm

3x10 side delt raises 15 per arm

2x10 shoulder press 80

30 min SIT 148 spm 30 *89 spm for 4 minutes. 5 rounds

Weight 196

Protein shake

Cold shower

Dinner sushi

Extra meal Greek yogurt blueberries and walnuts

Pin NPP tomorrow

Blood draw tomorrow

Breakfast same

Pin NPP

845 same

Lunch same

Cardarine 20 mg

Preworkout

Stretch 10

30 min stair stepper 89 spm

1x10 standing lat push down 40 50 60 70 80 all super set two rounds

1x12 overhead lat pull down 90 100 110 120 130

1x10 overhead lat pull down wide grip 130 120 110 100 90

1x10 back extensions 15

3x5 back extensions 20

1x12 overhead lat pull down close grip v handle 80 90 100 110 120

1x7 overhead lat pull down close grip v handle 130

1x5 overhead lat pull down close grip v handle 140 150

1x10 forearm curls/extensions 4 exercises 35s

30 mins SIT stair stepper 6 rounds

Protein shake

Cold shower

Dinner Tex mex again

Snack yogurt blueberries and walnuts (no pic)

Had blood draw today. Should be about a week for results.

@JackSmithBoye dinner you doing "tex mex" why? please clarify
would be good to change that to a protein snack like a bar

training is good but you doing what 1 x 5 on overheads thats 1 set of 5?

please clarify

bloods waiting bro

 

[stevesmi]

hell of a job man you're looking Tighter and Tighter

 

[SteveMobsterG]

Training log is wrong. You can't do 1 x 10 (so one set of ten) and then do 4 different weights. That's 4 x 10

 

[JackSmithBoye]

This was from yesterday (Wednesday) had a late day

Breakfast same

845 same

Lunch chicken thighs and broccoli

20 mg Cardarine

Extra meal sushi

Preworkout

Stretch 10 min

30 min stair stepper 89 spm

1x10 leg press 300 per leg

4x12 leg curl 95 per leg

2x10 leg press 660 superset with 2x12 calf raises same weight

1x15 calf raise bench 140

3x15 calf raise bench 160

3x10 calf raise bench 180

3x10 calf raise bench 200

2x10 back extension 25

2x10 RDL 265

2x 6 RDL 285

2x10 back extensions BW

Lower back feeling good

1x15 low crunches

2x30 seconds leg lift 6 inch

1x5 leg lowers slow

1x12 decline crunches 35

3x10 decline crunches 50

1 min fast row machine highest intensity warmup

~30 min SIT same setup, am going to up the intensity on the fast portion of the intervals next week

Weight 203

Protein shake

Cold shower

Dinner burger fixings and avocado

Extra meal Yogurt walnuts blueberries almond butter

 

[JackSmithBoye]

Training log is wrong. You can't do 1 x 10 (so one set of ten) and then do 4 different weights. That's 4 x 10

Gotcha, I just meant I did those weights and 1 set of ten on each weight. Thanks I’ll change it going forward.

@JackSmithBoye dinner you doing "tex mex" why? please clarify
would be good to change that to a protein snack like a bar

training is good but you doing what 1 x 5 on overheads thats 1 set of 5?

please clarify

bloods waiting bro

I’m so hungry after gym even after protein shake I need some solid food. It’s all protein and I only have half a cup of rice in there (it’s black beans steak tomatoes corn lettuce salsa avocado and a half cup of rice)

 

[JackSmithBoye]

training is good but you doing what 1 x 5 on overheads thats 1 set of 5?

please clarify

bloods waiting bro

And yes it is one set of five

 

[ceo]

Bros what a great update

 

[ROIDDERS]

I like that you're getting in some solid cardio on a stepper

 

[chesty]

I like the chest presses

 

[Ulter]

way is looking really solid keep it up

 

[e2]

at some point trim up that hair and will be able to see some good cuts

 

[2Thick]

can tell that your vascularity is improving

 

[Vadim Fedorov]

great work those veggies look fantastic

 

[wootoom]

very proud of you brother you're doing amazing job

 

[JasonPriest]

you are my hero you're improving in front of our eyes

 

[BodyMonster34]

bro you looking leaner for sure keep it up

 

[Quadsweep]

you've made some really good improvements and you're doing it the smart way

 

[the_alcatraz]

Gotcha, I just meant I did those weights and 1 set of ten on each weight. Thanks I’ll change it going forward.

I’m so hungry after gym even after protein shake I need some solid food. It’s all protein and I only have half a cup of rice in there (it’s black beans steak tomatoes corn lettuce salsa avocado and a half cup of rice)

@JackSmithBoye being hungry is normal and its good you're on top of it bro push it and dont stop
sometimes you gotta eat when you feel real hungry

 

[MasonicBodybuilder]

Meals are really good and consistent. Good job brother.

 

[JackSmithBoye]

Breakfast same

Pin this morning

845 same

Lunch same

20 mg Cardarine

Cup walnuts

Preworkout

stretch 10 min

30 min stairstepper 89 spm

3x9 dumbell chest press 75s

3x6 dumbell chest press 80s

3x5 isolateral chest press 80 each side

2x20 superset floor plate chest press 45 55

2x20 super set floor plate chest press 65 75

2x15 super set floor plate chest press 80 90

3x10 tricep press down V handle 77.5

1x3 tri press down V handle 97.5 (was trying to see if I could do the whole stack)

2x10 tricep press down V handle inverted grip 67.5

3x6 tricep press down V handle 82.5

3x12 low row 140

2x10 low row 150

2x5 low row 160

30 mins SIT same setup 6 rounds

Weight 201

Protein shake

Cold shower

Dinner chicken thighs avocado and spinach

Extra same

 

[Noah Wixx]

Shave the hair off bro so we can see the true shape and definition it covers it up.

 

[MUSTANG_18]

Breakfast same

Pin this morning

845 same

Lunch same

20 mg Cardarine

Cup walnuts

Preworkout

stretch 10 min

30 min stairstepper 89 spm

3x9 dumbell chest press 75s

3x6 dumbell chest press 80s

3x5 isolateral chest press 80 each side

2x20 superset floor plate chest press 45 55

2x20 super set floor plate chest press 65 75

2x15 super set floor plate chest press 80 90

3x10 tricep press down V handle 77.5

1x3 tri press down V handle 97.5 (was trying to see if I could do the whole stack)

2x10 tricep press down V handle inverted grip 67.5

3x6 tricep press down V handle 82.5

3x12 low row 140

2x10 low row 150

2x5 low row 160

30 mins SIT same setup 6 rounds

Weight 201

Protein shake

Cold shower

Dinner chicken thighs avocado and spinach

Extra same

@JackSmithBoye i see your meals and noticed you said cup of walnuts, whats your macros for the day? tried to measure hard from what i see
you look good btw
and volume stay with it

 

[stevesmi]

food is looking good as usual

 

[zedhed]

looking amazing keep it up

 

[caligirl85]

the volume is incredible on these lifts

 

[Shrine]

you're doing amazing keep it going

 

[Zyglamail]

I'm sure that GW is helping you push on those workouts

 

[Arabian]

nice job doing your warm-ups and stretches

 

[BookerTNY]

perfect diet I like what you're doing

 

[sambee38]

spinach and chicken with avocado is a perfect meal

 

[Austin316]

you're getting good micro nutrients with your diet keep it going

 

[SteveMobsterG]

The overall volume looks high

 

[ballin2504]

Quite a bit of volume

 

[JackSmithBoye]

The overall volume looks high

Should I drop the two lowest weights I’m doing per movement and try to start with the higher weights? Or should I just lower the number of sets per weight? Thanks

 

[Tiger Salman Khan]

Breakfast same

Pin this morning

845 same

Lunch same

20 mg Cardarine

Cup walnuts

Preworkout

stretch 10 min

30 min stairstepper 89 spm

3x9 dumbell chest press 75s

3x6 dumbell chest press 80s

3x5 isolateral chest press 80 each side

2x20 superset floor plate chest press 45 55

2x20 super set floor plate chest press 65 75

2x15 super set floor plate chest press 80 90

3x10 tricep press down V handle 77.5

1x3 tri press down V handle 97.5 (was trying to see if I could do the whole stack)

2x10 tricep press down V handle inverted grip 67.5

3x6 tricep press down V handle 82.5

3x12 low row 140

2x10 low row 150

2x5 low row 160

30 mins SIT same setup 6 rounds

Weight 201

Protein shake

Cold shower

Dinner chicken thighs avocado and spinach

Extra same

@JackSmithBoye Awesome updates bro.....

 

[MUSTANG_18]

Should I drop the two lowest weights I’m doing per movement and try to start with the higher weights? Or should I just lower the number of sets per weight? Thanks

drop the high weights, stay higher rep lower weight as you're cutting @JackSmithBoye

 

[ballin2504]

The guys are right about the volume

 

[JackSmithBoye]

drop the high weights, stay higher rep lower weight as you're cutting @JackSmithBoye

Here is macros for that day you asked for.

 

[JackSmithBoye]

Did not workout yesterday

This was from today:

Breakfast same

No 845 meal

Lunch Chicken avocado spinach

20 mg Cardarine

Preworkout

Stretch 10 min

30 min stairstepper 89 spm

2x12 dumbell chest press 75s

2x5 dumbell chest press 80s

2x14 dumbell incline press 40s 45s

1x7 dumbell incline press 50s

1x12 v handle tri push down 65 warmup

4x10 v handle tri push down 80 85

2x10 close MAG low row 160

1x8 close MAG low row 170

2x10 wide MAG lat pull down 140

2x8 wide MAG lay pull down 150

5x12 triceps press machine 50 55 65 70 80 per arm

SIT setup 6 rounds
Weight 201
Protein shake
Cold shower

Dinner burger tomatoes onions and lettuce

Will shave but my side is going to be pissed, she likes hairy boiz

 

[MasonicBodybuilder]

Chicken, avocado, and spinach sounds like a great meal.

 

[the_alcatraz]

Here is macros for that day you asked for.

@JackSmithBoye im reading over 270 grams of fat or am I misreading bro?

 

[the_alcatraz]

Did not workout yesterday

This was from today:

Breakfast same

No 845 meal

Lunch Chicken avocado spinach

20 mg Cardarine

Preworkout

Stretch 10 min

30 min stairstepper 89 spm

2x12 dumbell chest press 75s

2x5 dumbell chest press 80s

2x14 dumbell incline press 40s 45s

1x7 dumbell incline press 50s

1x12 v handle tri push down 65 warmup

4x10 v handle tri push down 80 85

2x10 close MAG low row 160

1x8 close MAG low row 170

2x10 wide MAG lat pull down 140

2x8 wide MAG lay pull down 150

5x12 triceps press machine 50 55 65 70 80 per arm

SIT setup 6 rounds
Weight 201
Protein shake
Cold shower

Dinner burger tomatoes onions and lettuce

Will shave but my side is going to be pissed, she likes hairy boiz

@JackSmithBoye you are CLEARLY leaning out bro !! nice congrats

meals very clean from the looks, EF family appreciates the pics

on the training 2x10 lat pull, i see you doing 4 lat sets, try to go into 3 sets but higher volume as you're cutting, think 15-20

 

[JackSmithBoye]

@JackSmithBoye im reading over 270 grams of fat or am I misreading bro?

Ya most comes from the walnuts and the second most from the burger

 

[JackSmithBoye]

@JackSmithBoye you are CLEARLY leaning out bro !! nice congrats

meals very clean from the looks, EF family appreciates the pics

on the training 2x10 lat pull, i see you doing 4 lat sets, try to go into 3 sets but higher volume as you're cutting, think 15-20

Gotcha I’ll get it

 

[JackSmithBoye]

Pin yesterday

Breakfast same

845 same

Lunch shredded chicken beans tomatoes corn salsa broccoli cheese

Snack cup of walnuts

20 mg Cardarine

Preworkout

Stretch 10 min

30 min stairstepper 89 spm

6x16-17 dumbell chest press 65 60

6x15 tricep pushdown v handle 67.5 64

2x15 tricep pushdown v handle inverted grip 57.5

4x15 row 85 per arm

3x15 back extension BW 10 20

2x15 chest press machine 150

~30 min SIT stairstepper 154 spm for 30 seconds 89 spm for 4 minutes did 5 rounds and cooldown

Tried to decrease weight and increase reps per set. Felt good

Weight 201

Protein shake

Cold shower

Dinner burger tomatoes lettuce onion and spinach

Forgot to add the psyllium husk to my previous macros which would have increased fiber by 20 grams

Pin NPP tomorrow

Still waiting on bloods

Have noticed a day or two of poor sleep in the past couple of weeks likely from adding the NPP but nothing I’m concerned about. Also a bit of extra bacne. Overall no other sides

 

[Noah Wixx]

Acne is Acne it's all part of it unfortunately

 

[the_alcatraz]

Pin yesterday

Breakfast same

845 same

Lunch shredded chicken beans tomatoes corn salsa broccoli cheese

Snack cup of walnuts

20 mg Cardarine

Preworkout

Stretch 10 min

30 min stairstepper 89 spm

6x16-17 dumbell chest press 65 60

6x15 tricep pushdown v handle 67.5 64

2x15 tricep pushdown v handle inverted grip 57.5

4x15 row 85 per arm

3x15 back extension BW 10 20

2x15 chest press machine 150

~30 min SIT stairstepper 154 spm for 30 seconds 89 spm for 4 minutes did 5 rounds and cooldown

Tried to decrease weight and increase reps per set. Felt good

Weight 201

Protein shake

Cold shower

Dinner burger tomatoes lettuce onion and spinach

Forgot to add the psyllium husk to my previous macros which would have increased fiber by 20 grams

Pin NPP tomorrow

Still waiting on bloods

Have noticed a day or two of poor sleep in the past couple of weeks likely from adding the NPP but nothing I’m concerned about. Also a bit of extra bacne. Overall no other sides

@JackSmithBoye fyi you look leaner already its clear you doing well on the log bro
bacne is fine take a salt bath

you have time to boost cardio?

 

[stevesmi]

great work my man keep it up

 

[JackSmithBoye]

Breakfast same

Pin NPP

845 same

Lunch chicken thighs spinach and avocado

Snack cup walnuts

20 mg Cardarine

Preworkout

Stretch 10 min

30 mins stairstepper 89 spm

6x15 close grip lat pull downs 120 130 140

4x15 close grip low rows 100 120

4x15 wide grip low rows 100 120

4x15 back extensions BW 10 20 25

2x15 biceps curl machine 40 per arm

6x15 forearm curls 25s

2x15 full extension hammer curls 20

2x15 concentration curls 20

2x15 z bar curls 50

6x15 side lateral raises 17.5 per arm

30 mins SIT with increased intensity 154 spm for 30 seconds 89 spm for 4 mins

Weight 200

Protein

Cold shower

Got bloods back

Added 12.5 Aromasin to everything so its 25 mg overall daily as estrogen was high.

Let me know what you guys think

Dinner shredded chicken beans corn tomatoes salsa cheese onions and broccoli

Snack yogurt walnuts fruit

I can increase cardio; is it a time thing or can I increase intensity? I’m doing an hour per day if not more.

 

[SteveMobsterG]

Pin yesterday

Breakfast same

845 same

Lunch shredded chicken beans tomatoes corn salsa broccoli cheese

Snack cup of walnuts

20 mg Cardarine

Preworkout

Stretch 10 min

30 min stairstepper 89 spm

6x16-17 dumbell chest press 65 60

6x15 tricep pushdown v handle 67.5 64

2x15 tricep pushdown v handle inverted grip 57.5

4x15 row 85 per arm

3x15 back extension BW 10 20

2x15 chest press machine 150

~30 min SIT stairstepper 154 spm for 30 seconds 89 spm for 4 minutes did 5 rounds and cooldown

Tried to decrease weight and increase reps per set. Felt good

Weight 201

Protein shake

Cold shower

Dinner burger tomatoes lettuce onion and spinach

Forgot to add the psyllium husk to my previous macros which would have increased fiber by 20 grams

Pin NPP tomorrow

Still waiting on bloods

Have noticed a day or two of poor sleep in the past couple of weeks likely from adding the NPP but nothing I’m concerned about. Also a bit of extra bacne. Overall no other sides

lbs or kilos?

 

[JackSmithBoye]

lbs or kilos?

Lbs

 

[ceo]

Bros nice work Jack keeping the nutrition on point

 

[ROIDDERS]

I gotta start eating more nuts

 

[chesty]

nice work man I like the cardio and stretching

 

[Ulter]

save the big stretching till after your workout

 

[e2]

at this pace you'll definitely be a beast and another few months

 

[2Thick]

I like how you keep your exercises very and fun

 

[Vadim Fedorov]

nice work once again and you're right at 200 lbs

 

[wootoom]

keep up the good work man maybe up the protein a little bit

 

[JackSmithBoye]

Breakfast same

845 same

Lunch burger lettuce tomato onion and spinach

Cardarine 20 mg

Preworkout

Cup walnuts

Stretch 10 min

30 min stairstepper 95 spm

2x12 leg press 300 per leg warmup

3x15 leg press 480 super set with 3x15 calf raises same weight

9x15 calf raise bench 185 205 225

1x15 calf raise bench 235

2x15 RDL 225

2x15 RDL 285 295

3x15 back extensions BW 20 25

2x15 leg lowers

12x15 weighted decline crunches 30 25 20 15 10 BW

6 rounds stairstepper SIT 154 spm for 30 seconds 89 spm for 4 minutes

Weight 199

Protein

Cold shower

Dinner chicken thighs avocado and spinach

Pin tomorrow

 

[ballin2504]

Great job man

 

[25homes]

Great work

 

[Tiger Salman Khan]

Breakfast same

845 same

Lunch burger lettuce tomato onion and spinach

Cardarine 20 mg

Preworkout

Cup walnuts

Stretch 10 min

30 min stairstepper 95 spm

2x12 leg press 300 per leg warmup

3x15 leg press 480 super set with 3x15 calf raises same weight

9x15 calf raise bench 185 205 225

1x15 calf raise bench 235

2x15 RDL 225

2x15 RDL 285 295

3x15 back extensions BW 20 25

2x15 leg lowers

12x15 weighted decline crunches 30 25 20 15 10 BW

6 rounds stairstepper SIT 154 spm for 30 seconds 89 spm for 4 minutes

Weight 199

Protein

Cold shower

Dinner chicken thighs avocado and spinach

Pin tomorrow

@JackSmithBoye love the consistency bro....keep killing it.........

 

[JackSmithBoye]

Breakfast same

Pin today

845 same

Lunch chicken beans corn tomatoes onions salsa cheese and peas

20 mg Cardarine

Cup walnuts

Preworkout

Stretch 10 min

30 mins stairstepper 95 spm

4x15 dumbell chest press 65s 70s

5x20 chest plate press 45 55 70 80 90

2x15 tricep V handle press down 65

1x15 inverted grip v handle tricep press down 65

2x15 close MAG overhead pull down 120

1x15 close MAG overhead pull down 140

2x15 wide MAG overhead pull down 120

1x15 wide MAG overhead pull down 130

4x15 triceps press machine 115 125 135 145

30 mins SIT 6 rounds stairstepper

Weight 199

Protein

Cold shower

Dinner chicken thighs avocado spinach forgot picture

 

[RoySimpson]

Yeah part of the process unfortunately!

 

[MasonicBodybuilder]

If I have to do cardio at the gym, stair stepper is my go to. Gets me sweating really fast.

 

[MUSTANG_18]

Breakfast same

845 same

Lunch burger lettuce tomato onion and spinach

Cardarine 20 mg

Preworkout

Cup walnuts

Stretch 10 min

30 min stairstepper 95 spm

2x12 leg press 300 per leg warmup

3x15 leg press 480 super set with 3x15 calf raises same weight

9x15 calf raise bench 185 205 225

1x15 calf raise bench 235

2x15 RDL 225

2x15 RDL 285 295

3x15 back extensions BW 20 25

2x15 leg lowers

12x15 weighted decline crunches 30 25 20 15 10 BW

6 rounds stairstepper SIT 154 spm for 30 seconds 89 spm for 4 minutes

Weight 199

Protein

Cold shower

Dinner chicken thighs avocado and spinach

Pin tomorrow

@JackSmithBoye meals are amazing, i like your dedication

 

[MUSTANG_18]

Breakfast same

Pin today

845 same

Lunch chicken beans corn tomatoes onions salsa cheese and peas

20 mg Cardarine

Cup walnuts

Preworkout

Stretch 10 min

30 mins stairstepper 95 spm

4x15 dumbell chest press 65s 70s

5x20 chest plate press 45 55 70 80 90

2x15 tricep V handle press down 65

1x15 inverted grip v handle tricep press down 65

2x15 close MAG overhead pull down 120

1x15 close MAG overhead pull down 140

2x15 wide MAG overhead pull down 120

1x15 wide MAG overhead pull down 130

4x15 triceps press machine 115 125 135 145

30 mins SIT 6 rounds stairstepper

Weight 199

Protein

Cold shower

Dinner chicken thighs avocado spinach forgot picture

@JackSmithBoye you're on point with volume but cardio not clear, you doing 60min every day now?
you feel strong? I think you can do less carbs, can you?

please keep updating us

 

[JackSmithBoye]

@JackSmithBoye you're on point with volume but cardio not clear, you doing 60min every day now?
you feel strong? I think you can do less carbs, can you?

please keep updating us

Yes 60 mins, have been increasing intensity weekly. On the carbs, what should I cut out, most carbs are coming from the protein shakes and the walnuts I believe.

 

[JackSmithBoye]

Breakfast same

845 same

Lunch burger lettuce tomatos onions spinach

20 mg Cardarine

Preworkout

Stretch 10 mins

30 mins stair stepper 95 spm

3x15 leg extension 65

3x15 hip adductor 140 superset with 3x15 hip abductor machine 140

3x15 leg curl 65

3x15 back extension 10 20 30

4x15 calf raise 185 235 255 275

6x15 decline crunches 25 15 5

30 mins Same SIT setup 6 rounds

Weight 201

Protein

Cold shower

Dinner chicken beans corn tomatoes salsa and peas

 

[MUSTANG_18]

Breakfast same

845 same

Lunch burger lettuce tomatos onions spinach

20 mg Cardarine

Preworkout

Stretch 10 mins

30 mins stair stepper 95 spm

3x15 leg extension 65

3x15 hip adductor 140 superset with 3x15 hip abductor machine 140

3x15 leg curl 65

3x15 back extension 10 20 30

4x15 calf raise 185 235 255 275

6x15 decline crunches 25 15 5

30 mins Same SIT setup 6 rounds

Weight 201

Protein

Cold shower

Dinner chicken beans corn tomatoes salsa and peas

@JackSmithBoye nice training day and i see your abs pop more wow

on the beans for dinner with corn, thats self made or you buy that?

thank you for sharing , please share more

 

[stevesmi]

up looking great man nice update as usual

 

[JackSmithBoye]

@JackSmithBoye nice training day and i see your abs pop more wow

on the beans for dinner with corn, thats self made or you buy that?

thank you for sharing , please share more

I grab a chicken from costco and shred it up and add black beans frozen corn tomatoes with chilis salsa and A bit of cheese

 

[SteveMobsterG]

Cardarine should have an effect for hours

 

[Austin316]

you're showing everybody how to improve in front of our eyes

 

[sambee38]

thanks for the updates on the pictures you look fantastic