Approved Log Testosterone Primobolan Anavar cycle Log
- Thread starter JeffSter
- Start date
October 17/Lower Body
1. Barbell Squats
- Working sets: 4 sets of 10 reps with 300 lbs
2. Romanian Deadlifts
- 3 sets of 12 reps with 300 lbs
3. Leg Press
- 3 sets of 15 reps with 465 lbs
4. Bulgarian Split Squats
- 3 sets of 12 reps per leg with 205 lbs
5. Leg Curls
- 3 sets of 15 reps with 170 lbs
6. Standing Calf Raises
- 3 sets of 12 reps with 230 lbs
7. Core: Planks (weighted Chinese plank hold) 88lb - 3 sets of 60 seconds
October 17/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 10 reps with 300 lbs
2. Romanian Deadlifts
- 3 sets of 12 reps with 300 lbs
3. Leg Press
- 3 sets of 15 reps with 465 lbs
4. Bulgarian Split Squats
- 3 sets of 12 reps per leg with 205 lbs
5. Leg Curls
- 3 sets of 15 reps with 170 lbs
6. Standing Calf Raises
- 3 sets of 12 reps with 230 lbs
7. Core: Planks (weighted Chinese plank hold) 88lb - 3 sets of 60 seconds
October 17/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)
October 20/Upper Body (Pull)
1. Deadlifts
- Warm-up: 2 sets of 10 reps with 235 lbs
- Working sets: 2 sets of 15 reps with 342 lbs
2. Pull-Ups
- 3 sets of 20 reps 70 lbs
3. Bent Over Barbell Rows
- 3 sets of 12 reps with 243 lbs
4. One-Arm Dumbbell Rows
- 3 sets of 8 reps per arm with 115 lbs
5. Face Pulls
- 3 sets of 20 reps with 110 lbs
October 20/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)
1. Deadlifts
- Warm-up: 2 sets of 10 reps with 235 lbs
- Working sets: 2 sets of 15 reps with 342 lbs
2. Pull-Ups
- 3 sets of 20 reps 70 lbs
3. Bent Over Barbell Rows
- 3 sets of 12 reps with 243 lbs
4. One-Arm Dumbbell Rows
- 3 sets of 8 reps per arm with 115 lbs
5. Face Pulls
- 3 sets of 20 reps with 110 lbs
October 20/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)
Great job @JeffSter
Obrigado
October 22/Upper Body (Push)
1. Barbell Bench Press
- Warm-up: 3 sets of 15 reps with 200 lbs
- Working sets: 5 sets of 8 reps with 257 lbs
2. Single Dumbbell Shoulder Press
- 3 sets of 15 reps with 63 lbs
3. Incline Dumbbell Press
- 4 sets of 12 reps with 135 lbs
4. Tricep Dips
- 4 sets of 15 reps (w: 95 lbs)
5. Lateral Raises
- 4 sets of 10 reps with 95 lbs
6. Overhead Tricep Extension
- 4 sets of 8 reps with 130 lbs
7. Core: Hanging Leg Raises
- 4 sets of 20 reps
October 22nd/Diet
Breakfast
- Greek yogurt (1 cup) with honey (1 tbsp), mixed berries (1 cup), and granola (1/4 cup)
- Whole grain toast (2 slices) with avocado (1/2)
- Orange juice (1 cup)
Snack
- Mixed nuts (1/4 cup)
- Apple (1 medium)
Lunch
- Grilled chicken breast (6 oz) with quinoa (1 cup) and mixed greens salad (2 cups) with olive oil (2 tbsp) and balsamic vinegar
- Hummus (1/4 cup) with carrot sticks (1 cup)
Snack
- Cottage cheese (1 cup) with pineapple chunks (1/2 cup)
Dinner
- Baked salmon (6 oz) with a side of roasted vegetables (broccoli, bell peppers, zucchini) drizzled with olive oil (2 tbsp)
- Brown rice (1 cup)
1. Barbell Bench Press
- Warm-up: 3 sets of 15 reps with 200 lbs
- Working sets: 5 sets of 8 reps with 257 lbs
2. Single Dumbbell Shoulder Press
- 3 sets of 15 reps with 63 lbs
3. Incline Dumbbell Press
- 4 sets of 12 reps with 135 lbs
4. Tricep Dips
- 4 sets of 15 reps (w: 95 lbs)
5. Lateral Raises
- 4 sets of 10 reps with 95 lbs
6. Overhead Tricep Extension
- 4 sets of 8 reps with 130 lbs
7. Core: Hanging Leg Raises
- 4 sets of 20 reps
October 22nd/Diet
Breakfast
- Greek yogurt (1 cup) with honey (1 tbsp), mixed berries (1 cup), and granola (1/4 cup)
- Whole grain toast (2 slices) with avocado (1/2)
- Orange juice (1 cup)
Snack
- Mixed nuts (1/4 cup)
- Apple (1 medium)
Lunch
- Grilled chicken breast (6 oz) with quinoa (1 cup) and mixed greens salad (2 cups) with olive oil (2 tbsp) and balsamic vinegar
- Hummus (1/4 cup) with carrot sticks (1 cup)
Snack
- Cottage cheese (1 cup) with pineapple chunks (1/2 cup)
Dinner
- Baked salmon (6 oz) with a side of roasted vegetables (broccoli, bell peppers, zucchini) drizzled with olive oil (2 tbsp)
- Brown rice (1 cup)
October 24/Lower Body
1. Barbell Squats
- Working sets: 4 sets of 10 reps with 300 lbs
2. Romanian Deadlifts
- 3 sets of 12 reps with 300 lbs
3. Leg Press
- 3 sets of 15 reps with 465 lbs
4. Bulgarian Split Squats
- 3 sets of 12 reps per leg with 205 lbs
5. Leg Curls
- 3 sets of 15 reps with 170 lbs
6. Standing Calf Raises
- 3 sets of 12 reps with 230 lbs
7. Core: Planks (weighted Chinese plank hold) 88lb - 3 sets of 60 seconds
October 24/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 10 reps with 300 lbs
2. Romanian Deadlifts
- 3 sets of 12 reps with 300 lbs
3. Leg Press
- 3 sets of 15 reps with 465 lbs
4. Bulgarian Split Squats
- 3 sets of 12 reps per leg with 205 lbs
5. Leg Curls
- 3 sets of 15 reps with 170 lbs
6. Standing Calf Raises
- 3 sets of 12 reps with 230 lbs
7. Core: Planks (weighted Chinese plank hold) 88lb - 3 sets of 60 seconds
October 24/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)
October 27/Upper Body (Pull)
1. Deadlifts
- Warm-up: 2 sets of 10 reps with 235 lbs
- Working sets: 2 sets of 15 reps with 342 lbs
2. Pull-Ups
- 3 sets of 20 reps 70 lbs
3. Bent Over Barbell Rows
- 3 sets of 12 reps with 243 lbs
4. One-Arm Dumbbell Rows
- 3 sets of 8 reps per arm with 115 lbs
5. Face Pulls
- 3 sets of 20 reps with 110 lbs
October 27/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)
1. Deadlifts
- Warm-up: 2 sets of 10 reps with 235 lbs
- Working sets: 2 sets of 15 reps with 342 lbs
2. Pull-Ups
- 3 sets of 20 reps 70 lbs
3. Bent Over Barbell Rows
- 3 sets of 12 reps with 243 lbs
4. One-Arm Dumbbell Rows
- 3 sets of 8 reps per arm with 115 lbs
5. Face Pulls
- 3 sets of 20 reps with 110 lbs
October 27/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)
October 31/Upper Body (Push)
1. Barbell Bench Press
- Warm-up: 3 sets of 15 reps with 200 lbs
- Working sets: 5 sets of 8 reps with 257 lbs
2. Single Dumbbell Shoulder Press
- 3 sets of 15 reps with 63 lbs
3. Incline Dumbbell Press
- 4 sets of 12 reps with 135 lbs
4. Tricep Dips
- 4 sets of 15 reps (w: 95 lbs)
5. Lateral Raises
- 4 sets of 10 reps with 95 lbs
6. Overhead Tricep Extension
- 4 sets of 8 reps with 130 lbs
7. Core: Hanging Leg Raises
- 4 sets of 20 reps
October 31st/Diet
Breakfast
- Greek yogurt (1 cup) with honey (1 tbsp), mixed berries (1 cup), and granola (1/4 cup)
- Whole grain toast (2 slices) with avocado (1/2)
- Orange juice (1 cup)
Snack
- Mixed nuts (1/4 cup)
- Apple (1 medium)
Lunch
- Grilled chicken breast (6 oz) with quinoa (1 cup) and mixed greens salad (2 cups) with olive oil (2 tbsp) and balsamic vinegar
- Hummus (1/4 cup) with carrot sticks (1 cup)
Snack
- Cottage cheese (1 cup) with pineapple chunks (1/2 cup)
Dinner
- Baked salmon (6 oz) with a side of roasted vegetables (broccoli, bell peppers, zucchini) drizzled with olive oil (2 tbsp)
- Brown rice (1 cup)
1. Barbell Bench Press
- Warm-up: 3 sets of 15 reps with 200 lbs
- Working sets: 5 sets of 8 reps with 257 lbs
2. Single Dumbbell Shoulder Press
- 3 sets of 15 reps with 63 lbs
3. Incline Dumbbell Press
- 4 sets of 12 reps with 135 lbs
4. Tricep Dips
- 4 sets of 15 reps (w: 95 lbs)
5. Lateral Raises
- 4 sets of 10 reps with 95 lbs
6. Overhead Tricep Extension
- 4 sets of 8 reps with 130 lbs
7. Core: Hanging Leg Raises
- 4 sets of 20 reps
October 31st/Diet
Breakfast
- Greek yogurt (1 cup) with honey (1 tbsp), mixed berries (1 cup), and granola (1/4 cup)
- Whole grain toast (2 slices) with avocado (1/2)
- Orange juice (1 cup)
Snack
- Mixed nuts (1/4 cup)
- Apple (1 medium)
Lunch
- Grilled chicken breast (6 oz) with quinoa (1 cup) and mixed greens salad (2 cups) with olive oil (2 tbsp) and balsamic vinegar
- Hummus (1/4 cup) with carrot sticks (1 cup)
Snack
- Cottage cheese (1 cup) with pineapple chunks (1/2 cup)
Dinner
- Baked salmon (6 oz) with a side of roasted vegetables (broccoli, bell peppers, zucchini) drizzled with olive oil (2 tbsp)
- Brown rice (1 cup)
November 3/Lower Body
1. Barbell Squats
- Working sets: 4 sets of 10 reps with 300 lbs
2. Romanian Deadlifts
- 3 sets of 12 reps with 300 lbs
3. Leg Press
- 3 sets of 15 reps with 465 lbs
4. Bulgarian Split Squats
- 3 sets of 12 reps per leg with 205 lbs
5. Leg Curls
- 3 sets of 15 reps with 170 lbs
6. Standing Calf Raises
- 3 sets of 12 reps with 230 lbs
7. Core: Planks (weighted Chinese plank hold) 88lb - 3 sets of 60 seconds
November 3/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 10 reps with 300 lbs
2. Romanian Deadlifts
- 3 sets of 12 reps with 300 lbs
3. Leg Press
- 3 sets of 15 reps with 465 lbs
4. Bulgarian Split Squats
- 3 sets of 12 reps per leg with 205 lbs
5. Leg Curls
- 3 sets of 15 reps with 170 lbs
6. Standing Calf Raises
- 3 sets of 12 reps with 230 lbs
7. Core: Planks (weighted Chinese plank hold) 88lb - 3 sets of 60 seconds
November 3/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)
November 5/Upper Body (Pull)
1. Deadlifts
- Warm-up: 2 sets of 10 reps with 235 lbs
- Working sets: 2 sets of 15 reps with 342 lbs
2. Pull-Ups
- 3 sets of 20 reps 70 lbs
3. Bent Over Barbell Rows
- 3 sets of 12 reps with 243 lbs
4. One-Arm Dumbbell Rows
- 3 sets of 8 reps per arm with 115 lbs
5. Face Pulls
- 3 sets of 20 reps with 110 lbs
November 5/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)
1. Deadlifts
- Warm-up: 2 sets of 10 reps with 235 lbs
- Working sets: 2 sets of 15 reps with 342 lbs
2. Pull-Ups
- 3 sets of 20 reps 70 lbs
3. Bent Over Barbell Rows
- 3 sets of 12 reps with 243 lbs
4. One-Arm Dumbbell Rows
- 3 sets of 8 reps per arm with 115 lbs
5. Face Pulls
- 3 sets of 20 reps with 110 lbs
November 5/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)
November 7/Upper Body (Push)
1. Barbell Bench Press
- Warm-up: 3 sets of 15 reps with 200 lbs
- Working sets: 5 sets of 8 reps with 257 lbs
2. Single Dumbbell Shoulder Press
- 3 sets of 15 reps with 63 lbs
3. Incline Dumbbell Press
- 4 sets of 12 reps with 135 lbs
4. Tricep Dips
- 4 sets of 15 reps (w: 95 lbs)
5. Lateral Raises
- 4 sets of 10 reps with 95 lbs
6. Overhead Tricep Extension
- 4 sets of 8 reps with 130 lbs
7. Core: Hanging Leg Raises
- 4 sets of 20 reps
November 7th/Diet
Breakfast
- Greek yogurt (1 cup) with honey (1 tbsp), mixed berries (1 cup), and granola (1/4 cup)
- Whole grain toast (2 slices) with avocado (1/2)
- Orange juice (1 cup)
Snack
- Mixed nuts (1/4 cup)
- Apple (1 medium)
Lunch
- Grilled chicken breast (6 oz) with quinoa (1 cup) and mixed greens salad (2 cups) with olive oil (2 tbsp) and balsamic vinegar
- Hummus (1/4 cup) with carrot sticks (1 cup)
Snack
- Cottage cheese (1 cup) with pineapple chunks (1/2 cup)
Dinner
- Baked salmon (6 oz) with a side of roasted vegetables (broccoli, bell peppers, zucchini) drizzled with olive oil (2 tbsp)
- Brown rice (1 cup)
1. Barbell Bench Press
- Warm-up: 3 sets of 15 reps with 200 lbs
- Working sets: 5 sets of 8 reps with 257 lbs
2. Single Dumbbell Shoulder Press
- 3 sets of 15 reps with 63 lbs
3. Incline Dumbbell Press
- 4 sets of 12 reps with 135 lbs
4. Tricep Dips
- 4 sets of 15 reps (w: 95 lbs)
5. Lateral Raises
- 4 sets of 10 reps with 95 lbs
6. Overhead Tricep Extension
- 4 sets of 8 reps with 130 lbs
7. Core: Hanging Leg Raises
- 4 sets of 20 reps
November 7th/Diet
Breakfast
- Greek yogurt (1 cup) with honey (1 tbsp), mixed berries (1 cup), and granola (1/4 cup)
- Whole grain toast (2 slices) with avocado (1/2)
- Orange juice (1 cup)
Snack
- Mixed nuts (1/4 cup)
- Apple (1 medium)
Lunch
- Grilled chicken breast (6 oz) with quinoa (1 cup) and mixed greens salad (2 cups) with olive oil (2 tbsp) and balsamic vinegar
- Hummus (1/4 cup) with carrot sticks (1 cup)
Snack
- Cottage cheese (1 cup) with pineapple chunks (1/2 cup)
Dinner
- Baked salmon (6 oz) with a side of roasted vegetables (broccoli, bell peppers, zucchini) drizzled with olive oil (2 tbsp)
- Brown rice (1 cup)
November 10/Lower Body
1. Barbell Squats
- Working sets: 4 sets of 10 reps with 300 lbs
2. Romanian Deadlifts
- 3 sets of 12 reps with 300 lbs
3. Leg Press
- 3 sets of 15 reps with 465 lbs
4. Bulgarian Split Squats
- 3 sets of 12 reps per leg with 205 lbs
5. Leg Curls
- 3 sets of 15 reps with 170 lbs
6. Standing Calf Raises
- 3 sets of 12 reps with 230 lbs
7. Core: Planks (weighted Chinese plank hold) 88lb - 3 sets of 60 seconds
November 10/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 10 reps with 300 lbs
2. Romanian Deadlifts
- 3 sets of 12 reps with 300 lbs
3. Leg Press
- 3 sets of 15 reps with 465 lbs
4. Bulgarian Split Squats
- 3 sets of 12 reps per leg with 205 lbs
5. Leg Curls
- 3 sets of 15 reps with 170 lbs
6. Standing Calf Raises
- 3 sets of 12 reps with 230 lbs
7. Core: Planks (weighted Chinese plank hold) 88lb - 3 sets of 60 seconds
November 10/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)
November 12/Upper Body (Pull)
1. Deadlifts
- Warm-up: 2 sets of 10 reps with 235 lbs
- Working sets: 2 sets of 15 reps with 342 lbs
2. Pull-Ups
- 3 sets of 20 reps 70 lbs
3. Bent Over Barbell Rows
- 3 sets of 12 reps with 243 lbs
4. One-Arm Dumbbell Rows
- 3 sets of 8 reps per arm with 115 lbs
5. Face Pulls
- 3 sets of 20 reps with 110 lbs
November 12/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)
1. Deadlifts
- Warm-up: 2 sets of 10 reps with 235 lbs
- Working sets: 2 sets of 15 reps with 342 lbs
2. Pull-Ups
- 3 sets of 20 reps 70 lbs
3. Bent Over Barbell Rows
- 3 sets of 12 reps with 243 lbs
4. One-Arm Dumbbell Rows
- 3 sets of 8 reps per arm with 115 lbs
5. Face Pulls
- 3 sets of 20 reps with 110 lbs
November 12/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)
good cable work bro
@JeffSter Nice man. The Brussels sprouts sound really good with the protein source. I also like the smoothie you put together. Not bad at all. you're not putting too many ingredients.
Nice job on the different meals that you're putting together. @JeffSter The key is your snacks are very healthy. Yogurt and almonds is a good little protein snack.
this is some good looking eats. the dinner especially with lamb and sprouts is good stuff. keep the healthy eating up! @JeffSter
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