Approved Log My Sustanon and Deca Durabolin Cycle Log

[BookerTNY]

amazing work I'm so proud of you

 

[Arabian]

food looks to be on point as always

 

[Zyglamail]

your definitely getting leaner and keeping your muscle size

 

[Shrine]

keep up the good work we love your positive energy

 

[caligirl85]

impressive work as always you're really putting in the time and effort

 

[zedhed]

most impressive thing out of you is your consistency

 

[MasonicBodybuilder]

Food is looking fire brother.

 

[25homes]

Good work

 

[ballin2504]

Can definitely tell you’re leaning up

 

[JackSmithBoye]

Breakfast same

Pinned yesterday

845 same

Lunch chicken thighs spinach avocado

Cardarine 20 mg

Preworkout

Stretch 10

30 min stairstepper 95 spm

3x15 floor dumbbell chest press 70

4x15 floor dumbbell chest press 65 60 55 50

2x15 long strap tricep push down 30

2x15 rope tricep push down 30

4x15 v handle inverted grip tricep pushdown 42.5 47.5 52.5

4x15 v handle tricep press down 57.5 62.5

2x15 row machine 175

4x15 side delt cable flys 17.5 12.5

2x15 external rotation romboid 9 per arm

2x15 internal rotation romboid 12.5 per arm

2x15 romboid external fly 12.5 per arm

2x15 romboid internal fly 12.5 per arm

2x17 overhead lat pull downs close grip 120

2x15 over head lat pull downs close grip 140

1x15 low row 140

30 mins SIT unfortunately the stairstepper maxes at 154 spm so I’m going to leave the setup the way I have it and start doing a slightly less intense SIT at the beginning of the workout too instead of just the 30 Minutes at same SPM like I’ve been doing.

Weight 199

Protein

Cold shower

Dinner Tex mex stuff

Didn’t add an extra meal today. Not really feeling as hungry.

 

[Tiger Salman Khan]

Breakfast same

Pinned yesterday

845 same

Lunch chicken thighs spinach avocado

Cardarine 20 mg

Preworkout

Stretch 10

30 min stairstepper 95 spm

3x15 floor dumbbell chest press 70

4x15 floor dumbbell chest press 65 60 55 50

2x15 long strap tricep push down 30

2x15 rope tricep push down 30

4x15 v handle inverted grip tricep pushdown 42.5 47.5 52.5

4x15 v handle tricep press down 57.5 62.5

2x15 row machine 175

4x15 side delt cable flys 17.5 12.5

2x15 external rotation romboid 9 per arm

2x15 internal rotation romboid 12.5 per arm

2x15 romboid external fly 12.5 per arm

2x15 romboid internal fly 12.5 per arm

2x17 overhead lat pull downs close grip 120

2x15 over head lat pull downs close grip 140

1x15 low row 140

30 mins SIT unfortunately the stairstepper maxes at 154 spm so I’m going to leave the setup the way I have it and start doing a slightly less intense SIT at the beginning of the workout too instead of just the 30 Minutes at same SPM like I’ve been doing.

Weight 199

Protein

Cold shower

Dinner Tex mex stuff

Didn’t add an extra meal today. Not really feeling as hungry.

@JackSmithBoye Meal looks nice.........

 

[RoySimpson]

Looking great bro!

 

[JackSmithBoye]

Breakfast same

pin NPP

845 same

Lunch burger veggies spinach

Cardarine 20 Mg

Preworkout

Stretch 10 min

~20 min SIT stairstepper 124 spm for 30 seconds 77 spm for 4 minutes 4 rounds

8x15 leg extension 75 per leg

6x15 leg curl 75 per leg

2x15 leg press 480 super set with 2x15 calf raises same weight

2x20 leg press 390 superset with 2x20 calf raises same weight

2x30 leg press 300 superset with 2x30 calf raises same weight

4x15 back extensions 25 BW 30 BW

1x10 RDL 315

1x5 RDL 315

10 x 15 decline curls 50 45 40 35 30 25 20 15 10 5

30 mins SIT stairstepper same setup 5 rounds

Weight 199
Protein
Cold shower
Dinner salmon and broccoli

 

[Noah Wixx]

Looking good and meals are also Looking good

 

[MUSTANG_18]

Breakfast same

pin NPP

845 same

Lunch burger veggies spinach

Cardarine 20 Mg

Preworkout

Stretch 10 min

~20 min SIT stairstepper 124 spm for 30 seconds 77 spm for 4 minutes 4 rounds

8x15 leg extension 75 per leg

6x15 leg curl 75 per leg

2x15 leg press 480 super set with 2x15 calf raises same weight

2x20 leg press 390 superset with 2x20 calf raises same weight

2x30 leg press 300 superset with 2x30 calf raises same weight

4x15 back extensions 25 BW 30 BW

1x10 RDL 315

1x5 RDL 315

10 x 15 decline curls 50 45 40 35 30 25 20 15 10 5

30 mins SIT stairstepper same setup 5 rounds

Weight 199
Protein
Cold shower
Dinner salmon and broccoli

very tight today i see your abs coming out @JackSmithBoye

overall you're impressive true respected dedication
please keep us updated

 

[JackSmithBoye]

Breakfast same

845 same

Lunch chicken thighs broccoli avocado

Cardarine 20 mg

Preworkout

Stretch 10 min

25 min SIT setup like yesterday

3x15 low row close MAG 120

3x15 low row wide MAG 120

3x15 lat pull down close MAG 120

2x15 lat pull down wide mag 120

2x15 tricep push downs v handle 67.5

8x15 dumbbell shoulder press 40 35 30 25

2x10 floor dumbbell chest press 70s

30 min SIT stairstepper same as yesterday 6 rounds.

Weight 199

Protein

Cold shower

Dinner sushi

Pin tomorrow.

 

[the_alcatraz]

Breakfast same

845 same

Lunch chicken thighs broccoli avocado

Cardarine 20 mg

Preworkout

Stretch 10 min

25 min SIT setup like yesterday

3x15 low row close MAG 120

3x15 low row wide MAG 120

3x15 lat pull down close MAG 120

2x15 lat pull down wide mag 120

2x15 tricep push downs v handle 67.5

8x15 dumbbell shoulder press 40 35 30 25

2x10 floor dumbbell chest press 70s

30 min SIT stairstepper same as yesterday 6 rounds.

Weight 199

Protein

Cold shower

Dinner sushi

Pin tomorrow.

@JackSmithBoye big volume and clean food

 

[stevesmi]

update as always man good job

 

[JackSmithBoye]

Breakfast same

Pin

845 same

Lunch salmon broccoli

20 mg Cardarine

Preworkout

Stretch 10

Exhausted today, workout was a bit of a joke

30 mins highest intensity rowing machine

2x15 leg curl 60 per leg

2x15 leg extension 60 per leg

2x15 adductor abductor machine 140

40 min SIT stairstepper 7 rounds

Weight 201
Protein
Cold shower

Need a full rest day, picking it back up on Saturday, no gym tomorrow.

Dinner Tex mex chicken and broccoli

yogurt walnut and blueberry extra meal

 

[the_alcatraz]

Breakfast same

Pin

845 same

Lunch salmon broccoli

20 mg Cardarine

Preworkout

Stretch 10

Exhausted today, workout was a bit of a joke

30 mins highest intensity rowing machine

2x15 leg curl 60 per leg

2x15 leg extension 60 per leg

2x15 adductor abductor machine 140

40 min SIT stairstepper 7 rounds

Weight 201
Protein
Cold shower

Need a full rest day, picking it back up on Saturday, no gym tomorrow.

Dinner Tex mex chicken and broccoli

yogurt walnut and blueberry extra meal

you taking 1 day off? consider 3 days off deload @JackSmithBoye but dont get lazy

 

[JackSmithBoye]

you taking 1 day off? consider 3 days off deload @JackSmithBoye but dont get lazy

I have like 4 weeks left in cycle, so I can’t really take 3 days; I’ll go stir crazy. No gym Sunday and back on Monday.

 

[JackSmithBoye]

you taking 1 day off? consider 3 days off deload @JackSmithBoye but dont get lazy

Also I need some advice; I have been on Deca and Sustanon for 10 weeks, and Npp for 4 weeks. My plan was to be on Sus and deca for 12 weeks and PCT. Should I cut the deca at 12 and run NPP for 2 more weeks after as well as Sus (so the NPP would be 8 weeks total)? And also should I run Sus a bit longer after cutting the deca and NPP due to the long ester of the deca? Thanks for all the help y’all

 

[SteveMobsterG]

Gotta add mag grips to my needs list

 

[the_alcatraz]

I have like 4 weeks left in cycle, so I can’t really take 3 days; I’ll go stir crazy. No gym Sunday and back on Monday.

@JackSmithBoye sure slam it bro

 

[the_alcatraz]

Also I need some advice; I have been on Deca and Sustanon for 10 weeks, and Npp for 4 weeks. My plan was to be on Sus and deca for 12 weeks and PCT. Should I cut the deca at 12 and run NPP for 2 more weeks after as well as Sus (so the NPP would be 8 weeks total)? And also should I run Sus a bit longer after cutting the deca and NPP due to the long ester of the deca? Thanks for all the help y’all

@JackSmithBoye
I would cut the deca and use npp for the 2 weeks after with some sustanon, push the cycle into the 13 week even range if you have some sustanon left, can go sust solo for a week

 

[JackSmithBoye]

@JackSmithBoye
I would cut the deca and use npp for the 2 weeks after with some sustanon, push the cycle into the 13 week even range if you have some sustanon left, can go sust solo for a week

Okay thank you. How long after cutting the sustanon after that untill PCT? And I should be on Proviron up to that PCT window correct? Thanks

 

[Quadsweep]

it will take sustanon and deca both about 7 weeks to clear out, long esters

 

[BodyMonster34]

bro you doing trt or sports trt?

 

[JasonPriest]

you will want a longer pct since you used long estered steroids

 

[wootoom]

i would wait 3-4 weeks before starting pct cause you want to guard against the crash that is coming

 

[Vadim Fedorov]

object of doing a PCT is to prevent a hard crash

 

[2Thick]

you definitely want to run at least a 6 or 7 week PCT because it's going to take you a little longer to recover

 

[e2]

sometimes with proviron you can run it even in PCT and it will actually help

 

[ceo]

bros make sure you use hcgenerate in pct, big dose to help with sides

 

[ROIDDERS]

gotta give yourself time to recover after a cycle like this

 

[chesty]

no need to start pct right away, the esters are still in your body a while

 

[ballin2504]

Breakfast same

845 same

Lunch chicken thighs broccoli avocado

Cardarine 20 mg

Preworkout

Stretch 10 min

25 min SIT setup like yesterday

3x15 low row close MAG 120

3x15 low row wide MAG 120

3x15 lat pull down close MAG 120

2x15 lat pull down wide mag 120

2x15 tricep push downs v handle 67.5

8x15 dumbbell shoulder press 40 35 30 25

2x10 floor dumbbell chest press 70s

30 min SIT stairstepper same as yesterday 6 rounds.

Weight 199

Protein

Cold shower

Dinner sushi

Pin tomorrow.

Definitely looking leaner

 

[Ulter]

Multiply the half-life by about four and that will tell you how long it will take to even be add your system it's longer than people think so don't start PCT too soon and finish it too soon

 

[the_alcatraz]

Okay thank you. How long after cutting the sustanon after that untill PCT? And I should be on Proviron up to that PCT window correct? Thanks

@JackSmithBoye after you stop sustanon, 2 weeks before PCT
but you sure you want to PCT not TRT? much easier on your body to TRT and mentally

 

[JackSmithBoye]

@JackSmithBoye after you stop sustanon, 2 weeks before PCT
but you sure you want to PCT not TRT? much easier on your body to TRT and mentally

I’m young, like under 30. I don’t want to lose hair (my dad lost his pretty early) and if I get on TRT I pretty much have to be on for life right?

 

[JackSmithBoye]

Breakfast same

No 845

Lunch burger lettuce tomatoe onion spinach

No Cardarine

Preworkout

Stretch 10

25 min same SIT setup as last time

2x15 floor dumbbell bench 70s

6x15 incline dumbbell press 55 50 45 40 35 30

3x15 v handle tricep push down 72.5

3x15 inverted grip v handle tricep push down 62.5 64 65.5

4x15 overhead pull down wide MAG 130 140

2x15 low row close mag 140

6x15 upper chest cable flys 14 15.5 17.5

3x15 triceps press machine 160 170 180

30 min SIT stairstepper same setup 6 rounds

Weight 200

Protein

Cold shower

Dinner burger hotdogs lettuce tomatoes onions carrots cucumbers

Snack Greek yogurt blueberries walnuts almond butter
Missed a lot of meal pics today

 

[the_alcatraz]

I’m young, like under 30. I don’t want to lose hair (my dad lost his pretty early) and if I get on TRT I pretty much have to be on for life right?

@JackSmithBoye TRT would be for life sure but you can get off but hard
PCT is hard fyi very hard to do

 

[the_alcatraz]

Breakfast same

No 845

Lunch burger lettuce tomatoe onion spinach

No Cardarine

Preworkout

Stretch 10

25 min same SIT setup as last time

2x15 floor dumbbell bench 70s

6x15 incline dumbbell press 55 50 45 40 35 30

3x15 v handle tricep push down 72.5

3x15 inverted grip v handle tricep push down 62.5 64 65.5

4x15 overhead pull down wide MAG 130 140

2x15 low row close mag 140

6x15 upper chest cable flys 14 15.5 17.5

3x15 triceps press machine 160 170 180

30 min SIT stairstepper same setup 6 rounds

Weight 200

Protein

Cold shower

Dinner burger hotdogs lettuce tomatoes onions carrots cucumbers

Snack Greek yogurt blueberries walnuts almond butter
Missed a lot of meal pics today

@JackSmithBoye very tight day all burgers today I see clean high protein
you feeling stronger in the gym?

 

[25homes]

Good work

 

[JackSmithBoye]

From yesterday:

Breakfast same

845 same

Lunch Tex mex

20 mg Cardarine

Preworkout

Stretch 10 min

25 mins SIt stairstepper

4x16 low row close grip MAG 140 150

2x15 low row wide grip MAG 130

1x15 low row wide grip MAG 140

6x15 face pulls 30 35 40

4x15 lat pull downs wide MAG 130 140

4x15 pull downs close MAG 130 140

1x16 back extensions 20

30 min SIT stairstepper

Weight 197

Cold shower

protein

Dinner sushi

 

[JackSmithBoye]

@JackSmithBoye very tight day all burgers today I see clean high protein
you feeling stronger in the gym?

Yeah, been trying to increase weight but keep same volume/sets + reps

 

[the_alcatraz]

From yesterday:

Breakfast same

845 same

Lunch Tex mex

20 mg Cardarine

Preworkout

Stretch 10 min

25 mins SIt stairstepper

4x16 low row close grip MAG 140 150

2x15 low row wide grip MAG 130

1x15 low row wide grip MAG 140

6x15 face pulls 30 35 40

4x15 lat pull downs wide MAG 130 140

4x15 pull downs close MAG 130 140

1x16 back extensions 20

30 min SIT stairstepper

Weight 197

Cold shower

protein

Dinner sushi

@JackSmithBoye volume I think you good but id like you to stay with a bit more cardio
meals i like that not bad at all

Yeah, been trying to increase weight but keep same volume/sets + reps

you're the real deal PUSH it up dont stop

 

[stevesmi]

nice one jack! good updates

 

[JackSmithBoye]

Breakfast same

Pin NPP

845 same

Lunch Tex mex

20 mg Cardarine

Preworkout

Stretch 10

25 min SIT stairstepper increased intensity 130 spm 30 seconds to 82 spm for 4 minutes 5 rounds

2x15 Leg press 300 per leg

2x15 hip abductor hip adductor 140

2x20 calf raise 185

4x15 calf raise 235 255

1x15 calf raise 275

1x5 calf raise 295

1x3 calf raise 325

4x15 leg extensions 85 90 per leg

4x15 leg curl 85 90 per leg

4x15 leg abductor leg leg adductor 140

3x15 back extension 20 25 30

8x15 weighted decline curls 55 50 45 40 35 30 25 20

30 min SIT stairstepper 6 rounds

Weight 198

Protein

Cold shower

Dinner Tex mex

 

[JackSmithBoye]

@JackSmithBoye volume I think you good but id like you to stay with a bit more cardio
meals i like that not bad at all


you're the real deal PUSH it up dont stop

Alright I’ll run more rounds. I increased the intensity of the first set of cardio today.

 

[the_alcatraz]

Alright I’ll run more rounds. I increased the intensity of the first set of cardio today.

lets do it and get protein a bit up

 

[SteveMobsterG]

From yesterday:

Breakfast same

845 same

Lunch Tex mex

20 mg Cardarine

Preworkout

Stretch 10 min

25 mins SIt stairstepper

4x16 low row close grip MAG 140 150

2x15 low row wide grip MAG 130

1x15 low row wide grip MAG 140

6x15 face pulls 30 35 40

4x15 lat pull downs wide MAG 130 140

4x15 pull downs close MAG 130 140

1x16 back extensions 20

30 min SIT stairstepper

Weight 197

Cold shower

protein

Dinner sushi

Too much volume for me

 

[25homes]

Good job

 

[Austin316]

oh I like how you're keeping the diet delicious

 

[sambee38]

keep up with the protein and good quality carbs

 

[BookerTNY]

nice job on the workouts keep it up

 

[Arabian]

good protein in those meals

 

[Zyglamail]

1 of the things I like about you is that you're honest in these logs

 

[Shrine]

keep up the good work we love your progress

 

[caligirl85]

I'm really excited to see what kind of improvements you can make

 

[zedhed]

definitely gonna see some big changes over the next few weeks I predict

 

[ballin2504]

Making great improvement daily man

 

[JackSmithBoye]

Breakfast same

845 same

Lunch salmon and broccoli

20 mg cardarine

Preworkout

Stretch 10

30 min SIT 136 spm for 30 seconds 89 for 4 minutes 6 rounds

2x15 tricep push down bench 110 warmup

4x15 side delt cable flys 12.5

4x15 high grip iso lateral row 90 140 160 180 superset with 4x15 low grip isolateral row same weights

4x15 side delt raises 10 15 10 15

6x15 Side delt cable flys 12.5

6x15 row 90 per arm

1x15 rear delt flys 85

4x15 side delt raises 15 10

3x15 incline dumbbell bench 35s

3x15 iso lateral chest press 90 110 120

3x15 Overhead pull downs close v grip 120 130 140

30 mins SIT 6 rounds

Weight 197

Protein

Cold shower

Dinner Tex mex

Pin tomorrow

 

[the_alcatraz]

Breakfast same

845 same

Lunch salmon and broccoli

20 mg cardarine

Preworkout

Stretch 10

30 min SIT 136 spm for 30 seconds 89 for 4 minutes 6 rounds

2x15 tricep push down bench 110 warmup

4x15 side delt cable flys 12.5

4x15 high grip iso lateral row 90 140 160 180 superset with 4x15 low grip isolateral row same weights

4x15 side delt raises 10 15 10 15

6x15 Side delt cable flys 12.5

6x15 row 90 per arm

1x15 rear delt flys 85

4x15 side delt raises 15 10

3x15 incline dumbbell bench 35s

3x15 iso lateral chest press 90 110 120

3x15 Overhead pull downs close v grip 120 130 140

30 mins SIT 6 rounds

Weight 197

Protein

Cold shower

Dinner Tex mex

Pin tomorrow

@JackSmithBoye the training is perfect i like the level you keeping it but i want to see more cardio can you?

on the foods hard to say from your post, whats your food intake like? you feel leaner?

 

[JackSmithBoye]

This is from yesterday

Breakfast same

Pin today

845 same

Lunch Tex mex

20 mg Cardarine

Preworkout

Stretch 10 min

30 min SIT 6 rounds same as yesterday

14x15 side delt raises 12.5

8x15 Tricep kickbacks 12.5 14 15.5 17.5

2x15 tricep push down v handle 67.5

2x15 tricep push down inverted grip 67.5

2x15 tricep push down long strap handles 42.5

6x15 tricep push down straight handle wide grip 42.5 47.5 52.5 57.5 62.5 67.5

1x15 chest press machine 130

4x15 chest press machine 145

4x15 chest flys 115 130

3x5 chest flys 145

4x7 pull-ups

1x15 forearm curls 35s

30 min SIT stairstepper 6 rounds

Weight 197

Protein

Cold shower

Dinner sushi

 

[JackSmithBoye]

@JackSmithBoye the training is perfect i like the level you keeping it but i want to see more cardio can you?

on the foods hard to say from your post, whats your food intake like? you feel leaner

How much cardio do you want me to add. I am 30 mins pre and 30 mins post Medium intensity pre and high intensity post. Intake is good, definitely feel leaner and I’m under 45-50 grams net carbs daily.

 

[the_alcatraz]

How much cardio do you want me to add. I am 30 mins pre and 30 mins post Medium intensity pre and high intensity post. Intake is good, definitely feel leaner and I’m under 45-50 grams net carbs daily.

can you add 10min to each session please

 

[JackSmithBoye]

Breakfast same

845 same

Lunch salmon and broccoli

20 mg Cardarine

Preworkout

Stretch 10 min

30 min SIT stairstepper

2x15 leg press 300 per leg warmup

2x15 hip adductor 140 super set with 2x15 hip abductor 140

4x15 leg extensions 85 per leg

6x15 leg curls 85 per leg

3x15 back extensions BW 30 35

2x15 leg press 450 superset with 2x15 calf raises same weight

1x15 leg press 540 superset with 1x15 calf raises same weight

2x15 calf raises 240

3x5 calf raises 260

2x15 back extensions 25

4x15 weighted decline ab curls 55 50

30 mins SIT

Weight 198

Protein

Cold shower

Dinner Tex mex and broccoli

 

[JackSmithBoye]

can you add 10min to each session please

I’ll add

 

[RoySimpson]

Solid brekky!

 

[Noah Wixx]

Doing excellent

 

[JackSmithBoye]

No gym yesterday

Pin Sunday (Last week of Deca)

Breakfast same

Pin NPP

845 same

Lunch chili and peas

20 mg Cardarine

Preworkout

40 mins SIT stair stepper 8 rounds Medium

2x15 chest press machine 145 warmup

1x15 shoulder press machine 110 warmup

3x15 overhead pull down v handle 140 150 160

3x15 over head pull down wide grip 130

3x15 tricep push down v handle 72.5

2x15 tricep push down v handle inverted grip 64

2x15 back extensions BW

3x15 back extensions 25 30 35

2x15 isolateral shoulder press 55 per side

1x15 isolateral shoulder press 65 per side

4x15 low row 90 per arm

2x15 chest press machine 150

40 mins SIT stairstepper 8 rounds High

Weight 196

Protein

Cold shower

Dinner burger and spinach

 

[MUSTANG_18]

No gym yesterday

Pin Sunday (Last week of Deca)

Breakfast same

Pin NPP

845 same

Lunch chili and peas

20 mg Cardarine

Preworkout

40 mins SIT stair stepper 8 rounds Medium

2x15 chest press machine 145 warmup

1x15 shoulder press machine 110 warmup

3x15 overhead pull down v handle 140 150 160

3x15 over head pull down wide grip 130

3x15 tricep push down v handle 72.5

2x15 tricep push down v handle inverted grip 64

2x15 back extensions BW

3x15 back extensions 25 30 35

2x15 isolateral shoulder press 55 per side

1x15 isolateral shoulder press 65 per side

4x15 low row 90 per arm

2x15 chest press machine 150

40 mins SIT stairstepper 8 rounds High

Weight 196

Protein

Cold shower

Dinner burger and spinach

@JackSmithBoye overall Id say you look like you're improving
i see training but weight going up ? we need to try to up a bit on volume at least

how about protein can you up it a bit? 20+

 

[JackSmithBoye]

Breakfast same

845 same

Lunch burger spinach tomatoes onions avocado

20 mg Cardarine

Preworkout

Stretch 10

40 min SIT stairstepper medium

2x15 leg press 310 per leg warmup

6x15 leg extension 90 95 100 per leg

6x15 leg curl 90 95 100 per leg

1x15 back extensions BW warmup

1x15 RDL 335

1x8 RDL 345

5x15 calf raises 235 255 275 285 295

3x15 back extensions BW 30 35

2x15 hip abductor 140 superset with 2x15 hip adductor 140

5x15 Weighted decline crunches 60 55 50 45 40

40 Min stairstepper SIT 88 rounds High

 

[the_alcatraz]

Breakfast same

845 same

Lunch burger spinach tomatoes onions avocado

20 mg Cardarine

Preworkout

Stretch 10

40 min SIT stairstepper medium

2x15 leg press 310 per leg warmup

6x15 leg extension 90 95 100 per leg

6x15 leg curl 90 95 100 per leg

1x15 back extensions BW warmup

1x15 RDL 335

1x8 RDL 345

5x15 calf raises 235 255 275 285 295

3x15 back extensions BW 30 35

2x15 hip abductor 140 superset with 2x15 hip adductor 140

5x15 Weighted decline crunches 60 55 50 45 40

40 Min stairstepper SIT 88 rounds High

@JackSmithBoye reviewing your meals not clear to me
training is good and clear you staying
but meals , just ate those 2 meals?

 

[stevesmi]

nice update champ you're looking good

 

[JackSmithBoye]

@JackSmithBoye reviewing your meals not clear to me
training is good and clear you staying
but meals , just ate those 2 meals?

Had chili and avocado for dinner, I didn’t type out the rest of the post

 

[JackSmithBoye]

Breakfast same

Pin

845 same

Lunch chicken thighs broccoli avocado

20 mg Cardarine

Preworkout

Stretch 10

40 min SIT stairstepper médium

5x15 upper chest cable flys 17.5 per arm

4x20 tricep kickbacks 17.5 per arm

3x15 tricep v handle push down 67.5

2x15 tricep v handle push down inverted grip 67.5

6x15 incline dumbbell bench 40s 35s 30s

3x15 upper chest cable flys 17.5 per arm

3x15 low row 140

6x15 overhead pull down v handle 140 130 120

4x15 overhead pull downs wide grip 120

3x15 isolateral chest press 45s

3x15 Isolateral row 45s 90s per side

40 min SIT high

Weight 196

Protein

Cold shower

Dinner burger and broccoli

 

[SteveMobsterG]

Too much volume.

 

[the_alcatraz]

Had chili and avocado for dinner, I didn’t type out the rest of the post

thats a good difference but no protein with the avocado? or the chili had beef or?

 

[the_alcatraz]

Breakfast same

Pin

845 same

Lunch chicken thighs broccoli avocado

20 mg Cardarine

Preworkout

Stretch 10

40 min SIT stairstepper médium

5x15 upper chest cable flys 17.5 per arm

4x20 tricep kickbacks 17.5 per arm

3x15 tricep v handle push down 67.5

2x15 tricep v handle push down inverted grip 67.5

6x15 incline dumbbell bench 40s 35s 30s

3x15 upper chest cable flys 17.5 per arm

3x15 low row 140

6x15 overhead pull down v handle 140 130 120

4x15 overhead pull downs wide grip 120

3x15 isolateral chest press 45s

3x15 Isolateral row 45s 90s per side

40 min SIT high

Weight 196

Protein

Cold shower

Dinner burger and broccoli

walnuts perfect snack
the other box looks like meal prep, you been prepping? @JackSmithBoye Im impressed

 

[JackSmithBoye]

thats a good difference but no protein with the avocado? or the chili had beef or?

Chili had beef and beans

 

[JackSmithBoye]

walnuts perfect snack
the other box looks like meal prep, you been prepping? @JackSmithBoye Im impressed

Yeah buddy prepping is the way

 

[the_alcatraz]

Yeah buddy prepping is the way

@JackSmithBoye prepping is the way to success

 

[ceo]

Bros been a while since I posted but you're doing amazing

 

[chesty]

love to see the delicious food

 

[ROIDDERS]

broccoli looks really good in that bed of rice

 

[Ulter]

I love to see your success you're pushing it good

 

[e2]

Jack you are the man for sure keep it up

 

[2Thick]

how are you with digesting that chili does it bother your stomach

 

[Vadim Fedorov]

I like that sure pushing it that's what I like to see

 

[wootoom]

bruger+ broccoli sounds really good

 

[ballin2504]

You’re transforming daily!

 

[Tiger Salman Khan]

Breakfast same

Pin

845 same

Lunch chicken thighs broccoli avocado

20 mg Cardarine

Preworkout

Stretch 10

40 min SIT stairstepper médium

5x15 upper chest cable flys 17.5 per arm

4x20 tricep kickbacks 17.5 per arm

3x15 tricep v handle push down 67.5

2x15 tricep v handle push down inverted grip 67.5

6x15 incline dumbbell bench 40s 35s 30s

3x15 upper chest cable flys 17.5 per arm

3x15 low row 140

6x15 overhead pull down v handle 140 130 120

4x15 overhead pull downs wide grip 120

3x15 isolateral chest press 45s

3x15 Isolateral row 45s 90s per side

40 min SIT high

Weight 196

Protein

Cold shower

Dinner burger and broccoli

@JackSmithBoye Going good bro....keep up the awesome updates........

 

[Noah Wixx]

Nice transformation thus far

 

[25homes]

Great updates

 

[25homes]

Good work

 

[JackSmithBoye]

This is from Saturday, skipped Friday, had stuff going on

Breakfast same

845 same

Lunch burger broccoli tomatoes onions

20 mg Cardarine

Preworkout

Stretch 10

1 hour 20 SIT stairstepper 14 rounds starting at 123 going up to 160 spm for the sprint intervals

No lift today

Weight 196

Protein

Cold shower

Dinner sushi

 

[MUSTANG_18]

This is from Saturday, skipped Friday, had stuff going on

Breakfast same

845 same

Lunch burger broccoli tomatoes onions

20 mg Cardarine

Preworkout

Stretch 10

1 hour 20 SIT stairstepper 14 rounds starting at 123 going up to 160 spm for the sprint intervals

No lift today

Weight 196

Protein

Cold shower

Dinner sushi

@JackSmithBoye love that sushi dinner high protein

abs are TIGHT

good light day for you

waiting on next training update

 

[JackSmithBoye]

Breakfast same

845 same

Lunch chicken thighs and broccoli

20 mg Cardarine

Preworkout

Stretch 10

40 min SIT stairstepper medium

6x15 isolateral chest press 45 55 65 75 85 95 per side

4x15 tricep v handle push down 67.5 70.5

2x15 inverted grip v handle tricep push down 67.5

8x15 cable side delt raises 12.5 14 per arm

6x15 upper chest press 145 155

3x15 chest flys 115

3x20 decline dumbbell chest press 35s

2x15 pull-ups BW

40 mins stairstepper SIT high

Weight 196

Fat feels like it’s coming off too slowly, wanting to see if I can cut more, can I do a dig phase like 2000-2500 calories at this point or should I stay north of 3000 as I’ve been?

Protein

Cold shower

Dinner chili and peas

Also forgot to mention, got some keto test strips and found that I’m at 3-5 mg/DL ketones!