Approved Log Testosterone Primobolan Anavar cycle Log

[JeffSter]

October 11/Lower Body

1. Barbell Squats
- Working sets: 4 sets of 15 reps with 240 lbs

2. Romanian Deadlifts
- 3 sets of 20 reps with 240 lbs

3. Leg Press
- 3 sets of 20 reps with 410 lbs

4. Bulgarian Split Squats
- 3 sets of 20 reps per leg with 145 lbs

5. Leg Curls
- 3 sets of 20 reps with 110 lbs

6. Standing Calf Raises
- 3 sets of 20 reps with 170 lbs

7. Core: Planks
- 3 sets of 60 seconds

October 11/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]

October 14/Upper Body (Pull)

1. Deadlifts
- Warm-up: 2 sets of 10 reps with 190 lbs
- Working sets: 4 sets of 6 reps with 302 lbs

2. Pull-Ups
- 3 sets of 10 reps 30 lbs

3. Bent Over Barbell Rows
- 3 sets of 10 reps with 203 lbs

4. One-Arm Dumbbell Rows
- 3 sets of 10 reps per arm with 75 lbs

5. Face Pulls
- 3 sets of 15 reps with 65 lbs

6. Barbell Bicep Curls
- 3 sets of 12 reps with 75 lbs

7. Hammer Curls
- 3 sets of 15 reps with 35 lbs dumbbells

8. Core: Russian Twists
- 3 sets of 20 reps (10 per side) with a 30 lbs plates


Pct - Hcg (1,000iu/eod = 2wks - 9th to 22nd October)

October 14th/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)

Snack (for muscle gain)
- Whole grain crackers (10) with a serving of cheese (2 oz)

 

[JeffSter]

October 16/Upper Body (Push)

1. Barbell Bench Press
- Warm-up: 3 sets of 15 reps with 140 lbs
- Working sets: 5 sets of 25 reps with 192 lbs

2. Single Dumbbell Shoulder Press
- 3 sets of 25 reps with 71 lbs

3. Incline Dumbbell Press
- 4 sets of 25 reps with 71 lbs

4. Tricep Dips
- 4 sets of 25 reps (w: 30 lbs)

5. Lateral Raises
- 4 sets of 25 reps with 30 lbs

6. Overhead Tricep Extension
- 4 sets of 25 reps with 65 lbs

7. Core: Hanging Leg Raises
- 4 sets of 25 reps


October 16th/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)

 

[ceo]

Bros heck of a job on the training

 

[ROIDDERS]

nice volume keep it up

 

[chesty]

looking really good man you're on your way

 

[ulter]

these workouts are definitely hardcore

 

[e2]

keep up with the diet and keep the pictures coming

 

[2thick]

glad to see your workouts have been on point

 

[Vadim Fedorov]

good job on the volume you're getting some good results

 

[Wootoom]

keep up the good work man we're proud of you

 

[JeffSter]

Bros heck of a job on the training

Obrigado

 

[JeffSter]

keep up the good work man we're proud of you

Obrigado

 

[JeffSter]

good job on the volume you're getting some good results

Obrigado

 

[JeffSter]

glad to see your workouts have been on point

Obrigado

 

[JeffSter]

nice volume keep it up

Obrigado

 

[JeffSter]

keep up with the diet and keep the pictures coming

I certainly will do

 

[JeffSter]

these workouts are definitely hardcore

 

[JeffSter]

looking really good man you're on your way

Obrigado

 

[JeffSter]

October 18/Lower Body

1. Barbell Squats
- Working sets: 4 sets of 20 reps with 245 lbs

2. Romanian Deadlifts
- 3 sets of 20 reps with 245 lbs

3. Leg Press
- 3 sets of 20 reps with 415 lbs

4. Bulgarian Split Squats
- 3 sets of 20 reps per leg with 150 lbs

5. Leg Curls
- 3 sets of 20 reps with 115 lbs

6. Standing Calf Raises
- 3 sets of 20 reps with 175 lbs

7. Core: Planks
- 3 sets of 60 seconds



October 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)