Approved Log Testosterone Primobolan Anavar cycle Log

[ceo]

Bros. You keep this up, there's no telling what you're capable of accomplishing.

 

[ROIDDERS]

Very nice work, my man.

That's how it should be done.

 

[chesty]

You're training your balls off that much. I respect.

 

[ulter]

I love the Pull-Ups for sure.

3 sets of 20 reps is amazing.

 

[e2]

Bent over barbell rows and one arm dumbbell rows. Are no joke.

 

[2thick]

This is a champion training session.

And I love your meals.

 

[Vadim Fedorov]

That looks really good, man. Your breakfast snack and lunch looks amazing.

 

[Wootoom]

The dinner would bake salmon and rice is perfect.

And the added roast. The vegetables. Sounds good.

 

[JeffSter]

Bros. You keep this up, there's no telling what you're capable of accomplishing.

Obrigado

 

[JeffSter]

The dinner would bake salmon and rice is perfect.

And the added roast. The vegetables. Sounds good.

 

[JeffSter]

That looks really good, man. Your breakfast snack and lunch looks amazing.

Appreciate it man

 

[JeffSter]

This is a champion training session.

And I love your meals.

Obrigado

 

[JeffSter]

Bent over barbell rows and one arm dumbbell rows. Are no joke.

Facts

 

[JeffSter]

I love the Pull-Ups for sure.

3 sets of 20 reps is amazing.

Obrigado

 

[JeffSter]

You're training your balls off that much. I respect.

Obrigado

 

[JeffSter]

Very nice work, my man.

That's how it should be done.

Obrigado

 

[JeffSter]

March 3/Upper Body (Push)

1. Barbell Bench Press
- Warm-up: 3 sets of 20 reps with 180 lbs
- Working sets: 5 sets of 20 reps with 237 lbs

2. Single Dumbbell Shoulder Press
- 3 sets of 20 reps with 115 lbs

3. Incline Dumbbell Press
- 4 sets of 20 reps with 120 lbs

4. Tricep Dips
- 4 sets of 20 reps (w: 80 lbs)

5. Lateral Raises
- 4 sets of 20 reps with 80 lbs

6. Overhead Tricep Extension
- 4 sets of 20 reps with 115 lbs

7. Core: Hanging Leg Raises
- 4 sets of 30 reps

March 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)

 

[JeffSter]

March 5/Lower Body

1. Barbell Squats
- Working sets: 4 sets of 20 reps with 280 lbs

2. Romanian Deadlifts
- 3 sets of 20 reps with 280 lbs

3. Leg Press
- 3 sets of 20 reps with 450 lbs

4. Bulgarian Split Squats
- 3 sets of 20 reps per leg with 185 lbs

5. Leg Curls
- 3 sets of 20 reps with 150 lbs

6. Standing Calf Raises
- 3 sets of 20 reps with 210 lbs

7. Core: Planks
- 3 sets of 60 seconds

March 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)

Snack (for muscle gain)
- Protein bar (1 serving)

 

[JeffSter]

March 7/Upper Body (Pull)

1. Deadlifts
- Warm-up: 2 sets of 20 reps with 220 lbs
- Working sets: 4 sets of 20 reps with 327 lbs

2. Pull-Ups
- 3 sets of 20 reps 55 lbs

3. Bent Over Barbell Rows
- 3 sets of 20 reps with 228 lbs

4. One-Arm Dumbbell Rows
- 3 sets of 20 reps per arm with 100 lbs

5. Face Pulls
- 3 sets of 20 reps with 95 lbs


March 7/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]

March 10/Upper Body (Push)

1. Barbell Bench Press
- Warm-up: 3 sets of 20 reps with 185 lbs
- Working sets: 5 sets of 20 reps with 242 lbs

2. Single Dumbbell Shoulder Press
- 3 sets of 20 reps with 125 lbs

3. Incline Dumbbell Press
- 4 sets of 20 reps with 125 lbs

4. Tricep Dips
- 4 sets of 20 reps (w: 85 lbs)

5. Lateral Raises
- 4 sets of 20 reps with 85 lbs

6. Overhead Tricep Extension
- 4 sets of 20 reps with 120 lbs

7. Core: Hanging Leg Raises
- 4 sets of 30 reps

March 10th/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)