Approved Log Testosterone Primobolan Anavar cycle Log
- Thread starter JeffSter
- Start date
You did very well on all aspects today nicely done
@JeffSter quality update man. Keep em coming.
ObrigadoYou did very well on all aspects today nicely done
Obrigado
June 9/Upper Body (Pull)
1. Deadlifts
- Warm-up: 2 sets of 20 reps with 235 lbs
- Working sets: 4 sets of 20 reps with 342 lbs
2. Pull-Ups
- 3 sets of 20 reps 70 lbs
3. Bent Over Barbell Rows
- 3 sets of 20 reps with 243 lbs
4. One-Arm Dumbbell Rows
- 3 sets of 20 reps per arm with 115 lbs
5. Face Pulls
- 3 sets of 20 reps with 110 lbs
June 9/Diet
Breakfast: - Whole grain cereal (1 cup) with milk and sliced banana (1 medium)
- Whole grain toast (2 slices) with almond butter (2 tbsp)
Snack: - Greek yogurt (1 cup) with a handful of mixed nuts (1/4 cup)
Lunch: - Baked salmon (6 oz) with orzo pasta (1 cup) and roasted Brussels sprouts (2 cups) drizzled with olive oil (2 tbsp)
- Hummus (1/4 cup) with carrot sticks (1 cup)
Snack: - Cheese sticks (2) with a small handful of grapes
Dinner: - Lamb chops (6 oz) with couscous (1 cup) and roasted vegetables (eggplant, zucchini, bell peppers) drizzled with olive oil (2 tbsp)
- Greek salad (2 cups)
Snack: - Protein bar (1 serving)
1. Deadlifts
- Warm-up: 2 sets of 20 reps with 235 lbs
- Working sets: 4 sets of 20 reps with 342 lbs
2. Pull-Ups
- 3 sets of 20 reps 70 lbs
3. Bent Over Barbell Rows
- 3 sets of 20 reps with 243 lbs
4. One-Arm Dumbbell Rows
- 3 sets of 20 reps per arm with 115 lbs
5. Face Pulls
- 3 sets of 20 reps with 110 lbs
June 9/Diet
Breakfast: - Whole grain cereal (1 cup) with milk and sliced banana (1 medium)
- Whole grain toast (2 slices) with almond butter (2 tbsp)
Snack: - Greek yogurt (1 cup) with a handful of mixed nuts (1/4 cup)
Lunch: - Baked salmon (6 oz) with orzo pasta (1 cup) and roasted Brussels sprouts (2 cups) drizzled with olive oil (2 tbsp)
- Hummus (1/4 cup) with carrot sticks (1 cup)
Snack: - Cheese sticks (2) with a small handful of grapes
Dinner: - Lamb chops (6 oz) with couscous (1 cup) and roasted vegetables (eggplant, zucchini, bell peppers) drizzled with olive oil (2 tbsp)
- Greek salad (2 cups)
Snack: - Protein bar (1 serving)
June 11/Upper Body (Push)
1. Barbell Bench Press
- Warm-up: 3 sets of 20 reps with 200 lbs
- Working sets: 5 sets of 20 reps with 257 lbs
2. Single Dumbbell Shoulder Press
- 3 sets of 25 reps with 63 lbs
3. Incline Dumbbell Press
- 4 sets of 25 reps with 135 lbs
4. Tricep Dips
- 4 sets of 25 reps (w: 95 lbs)
5. Lateral Raises
- 4 sets of 25 reps with 95 lbs
6. Overhead Tricep Extension
- 4 sets of 25 reps with 130 lbs
7. Core: Hanging Leg Raises
- 4 sets of 35 reps
June 11/Diet
Breakfast
- Oatmeal (1 cup) made with milk, topped with sliced banana (1 medium), walnuts (1/4 cup), and a drizzle of maple syrup (1 tbsp)
Snack
- Greek yogurt (1 cup) with a handful of almonds (1/4 cup)
Lunch
- Tuna salad sandwich (whole grain bread, 6 oz tuna, mixed with Greek yogurt, celery, and red onion)
- Side salad with olive oil dressing (2 cups)
Snack
- Smoothie (1 cup spinach, 1 banana, 1/2 cup berries, 1 cup almond milk, 1 scoop protein powder)
Dinner
- Grilled lamb chops (6 oz) with couscous (1 cup) and roasted Brussels sprouts (2 cups)
- Tzatziki sauce (1/4 cup)
Snack (for muscle gain)
- Protein bar (1 serving)
1. Barbell Bench Press
- Warm-up: 3 sets of 20 reps with 200 lbs
- Working sets: 5 sets of 20 reps with 257 lbs
2. Single Dumbbell Shoulder Press
- 3 sets of 25 reps with 63 lbs
3. Incline Dumbbell Press
- 4 sets of 25 reps with 135 lbs
4. Tricep Dips
- 4 sets of 25 reps (w: 95 lbs)
5. Lateral Raises
- 4 sets of 25 reps with 95 lbs
6. Overhead Tricep Extension
- 4 sets of 25 reps with 130 lbs
7. Core: Hanging Leg Raises
- 4 sets of 35 reps
June 11/Diet
Breakfast
- Oatmeal (1 cup) made with milk, topped with sliced banana (1 medium), walnuts (1/4 cup), and a drizzle of maple syrup (1 tbsp)
Snack
- Greek yogurt (1 cup) with a handful of almonds (1/4 cup)
Lunch
- Tuna salad sandwich (whole grain bread, 6 oz tuna, mixed with Greek yogurt, celery, and red onion)
- Side salad with olive oil dressing (2 cups)
Snack
- Smoothie (1 cup spinach, 1 banana, 1/2 cup berries, 1 cup almond milk, 1 scoop protein powder)
Dinner
- Grilled lamb chops (6 oz) with couscous (1 cup) and roasted Brussels sprouts (2 cups)
- Tzatziki sauce (1/4 cup)
Snack (for muscle gain)
- Protein bar (1 serving)
Great update @JeffSter
June 13/Lower Body
1. Barbell Squats
- Working sets: 4 sets of 20 reps with 300 lbs
2. Romanian Deadlifts
- 3 sets of 20 reps with 300 lbs
3. Leg Press
- 3 sets of 25 reps with 465 lbs
4. Bulgarian Split Squats
- 3 sets of 20 reps per leg with 205 lbs
5. Leg Curls
- 3 sets of 20 reps with 170 lbs
6. Standing Calf Raises
- 3 sets of 20 reps with 230 lbs
7. Core: Planks
- 3 sets of 60 seconds
June 13/Diet
Breakfast: - Whole grain cereal (1 cup) with milk and sliced banana (1 medium)
- Whole grain toast (2 slices) with almond butter (2 tbsp)
Snack: - Greek yogurt (1 cup) with a handful of mixed nuts (1/4 cup)
Lunch: - Baked salmon (6 oz) with orzo pasta (1 cup) and roasted Brussels sprouts (2 cups) drizzled with olive oil (2 tbsp)
- Hummus (1/4 cup) with carrot sticks (1 cup)
Snack: - Cheese sticks (2) with a small handful of grapes
Dinner: - Lamb chops (6 oz) with couscous (1 cup) and roasted vegetables (eggplant, zucchini, bell peppers) drizzled with olive oil (2 tbsp)
- Greek salad (2 cups)
Snack: - Protein bar (1 serving)
1. Barbell Squats
- Working sets: 4 sets of 20 reps with 300 lbs
2. Romanian Deadlifts
- 3 sets of 20 reps with 300 lbs
3. Leg Press
- 3 sets of 25 reps with 465 lbs
4. Bulgarian Split Squats
- 3 sets of 20 reps per leg with 205 lbs
5. Leg Curls
- 3 sets of 20 reps with 170 lbs
6. Standing Calf Raises
- 3 sets of 20 reps with 230 lbs
7. Core: Planks
- 3 sets of 60 seconds
June 13/Diet
Breakfast: - Whole grain cereal (1 cup) with milk and sliced banana (1 medium)
- Whole grain toast (2 slices) with almond butter (2 tbsp)
Snack: - Greek yogurt (1 cup) with a handful of mixed nuts (1/4 cup)
Lunch: - Baked salmon (6 oz) with orzo pasta (1 cup) and roasted Brussels sprouts (2 cups) drizzled with olive oil (2 tbsp)
- Hummus (1/4 cup) with carrot sticks (1 cup)
Snack: - Cheese sticks (2) with a small handful of grapes
Dinner: - Lamb chops (6 oz) with couscous (1 cup) and roasted vegetables (eggplant, zucchini, bell peppers) drizzled with olive oil (2 tbsp)
- Greek salad (2 cups)
Snack: - Protein bar (1 serving)
June 16/Upper Body (Pull)
1. Deadlifts
- Warm-up: 2 sets of 20 reps with 235 lbs
- Working sets: 4 sets of 20 reps with 342 lbs
2. Pull-Ups
- 3 sets of 20 reps 70 lbs
3. Bent Over Barbell Rows
- 3 sets of 20 reps with 243 lbs
4. One-Arm Dumbbell Rows
- 3 sets of 20 reps per arm with 115 lbs
5. Face Pulls
- 3 sets of 20 reps with 110 lbs
June 16/Diet
Breakfast
- Oatmeal (1 cup) made with milk, topped with sliced banana (1 medium), walnuts (1/4 cup), and a drizzle of maple syrup (1 tbsp)
Snack
- Greek yogurt (1 cup) with a handful of almonds (1/4 cup)
Lunch
- Tuna salad sandwich (whole grain bread, 6 oz tuna, mixed with Greek yogurt, celery, and red onion)
- Side salad with olive oil dressing (2 cups)
Snack
- Smoothie (1 cup spinach, 1 banana, 1/2 cup berries, 1 cup almond milk, 1 scoop protein powder)
Dinner
- Grilled lamb chops (6 oz) with couscous (1 cup) and roasted Brussels sprouts (2 cups)
- Tzatziki sauce (1/4 cup)
Snack (for muscle gain)
- Protein bar (1 serving)
1. Deadlifts
- Warm-up: 2 sets of 20 reps with 235 lbs
- Working sets: 4 sets of 20 reps with 342 lbs
2. Pull-Ups
- 3 sets of 20 reps 70 lbs
3. Bent Over Barbell Rows
- 3 sets of 20 reps with 243 lbs
4. One-Arm Dumbbell Rows
- 3 sets of 20 reps per arm with 115 lbs
5. Face Pulls
- 3 sets of 20 reps with 110 lbs
June 16/Diet
Breakfast
- Oatmeal (1 cup) made with milk, topped with sliced banana (1 medium), walnuts (1/4 cup), and a drizzle of maple syrup (1 tbsp)
Snack
- Greek yogurt (1 cup) with a handful of almonds (1/4 cup)
Lunch
- Tuna salad sandwich (whole grain bread, 6 oz tuna, mixed with Greek yogurt, celery, and red onion)
- Side salad with olive oil dressing (2 cups)
Snack
- Smoothie (1 cup spinach, 1 banana, 1/2 cup berries, 1 cup almond milk, 1 scoop protein powder)
Dinner
- Grilled lamb chops (6 oz) with couscous (1 cup) and roasted Brussels sprouts (2 cups)
- Tzatziki sauce (1/4 cup)
Snack (for muscle gain)
- Protein bar (1 serving)
June 18/Upper Body (Push)
1. Barbell Bench Press
- Warm-up: 3 sets of 20 reps with 200 lbs
- Working sets: 5 sets of 20 reps with 257 lbs
2. Single Dumbbell Shoulder Press
- 3 sets of 25 reps with 63 lbs
3. Incline Dumbbell Press
- 4 sets of 25 reps with 135 lbs
4. Tricep Dips
- 4 sets of 25 reps (w: 95 lbs)
5. Lateral Raises
- 4 sets of 25 reps with 95 lbs
6. Overhead Tricep Extension
- 4 sets of 25 reps with 130 lbs
7. Core: Hanging Leg Raises
- 4 sets of 35 reps
June 18/Diet
Breakfast: - Whole grain cereal (1 cup) with milk and sliced banana (1 medium)
- Whole grain toast (2 slices) with almond butter (2 tbsp)
Snack: - Greek yogurt (1 cup) with a handful of mixed nuts (1/4 cup)
Lunch: - Baked salmon (6 oz) with orzo pasta (1 cup) and roasted Brussels sprouts (2 cups) drizzled with olive oil (2 tbsp)
- Hummus (1/4 cup) with carrot sticks (1 cup)
Snack: - Cheese sticks (2) with a small handful of grapes
Dinner: - Lamb chops (6 oz) with couscous (1 cup) and roasted vegetables (eggplant, zucchini, bell peppers) drizzled with olive oil (2 tbsp)
- Greek salad (2 cups)
Snack: - Protein bar (1 serving)
1. Barbell Bench Press
- Warm-up: 3 sets of 20 reps with 200 lbs
- Working sets: 5 sets of 20 reps with 257 lbs
2. Single Dumbbell Shoulder Press
- 3 sets of 25 reps with 63 lbs
3. Incline Dumbbell Press
- 4 sets of 25 reps with 135 lbs
4. Tricep Dips
- 4 sets of 25 reps (w: 95 lbs)
5. Lateral Raises
- 4 sets of 25 reps with 95 lbs
6. Overhead Tricep Extension
- 4 sets of 25 reps with 130 lbs
7. Core: Hanging Leg Raises
- 4 sets of 35 reps
June 18/Diet
Breakfast: - Whole grain cereal (1 cup) with milk and sliced banana (1 medium)
- Whole grain toast (2 slices) with almond butter (2 tbsp)
Snack: - Greek yogurt (1 cup) with a handful of mixed nuts (1/4 cup)
Lunch: - Baked salmon (6 oz) with orzo pasta (1 cup) and roasted Brussels sprouts (2 cups) drizzled with olive oil (2 tbsp)
- Hummus (1/4 cup) with carrot sticks (1 cup)
Snack: - Cheese sticks (2) with a small handful of grapes
Dinner: - Lamb chops (6 oz) with couscous (1 cup) and roasted vegetables (eggplant, zucchini, bell peppers) drizzled with olive oil (2 tbsp)
- Greek salad (2 cups)
Snack: - Protein bar (1 serving)
@JeffSter Amazing job on this man. I got a lot of respect for what you're doing. You gotta love the snack lunch and dinner as well.
@JeffSter you are the man for sure on this !
strong training and pushing some good weights. love this !
i can't believe your consistency
every update we see you are killing it
and the dinner looks great! @JeffSter
this diet is on point. i like finishing up this cycle with this layout. the lunch and dinner looks tremendous
@JeffSter
@JeffSter bros this a good setup
tell us more about protein bar
hope you picking wise a good protein bar no sugar
@JeffSter definitely getting your pump on!
Nicely
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