Approved Log Testosterone Primobolan Anavar cycle Log

[JeffSter]

March 12/Lower Body

1. Barbell Squats
- Working sets: 4 sets of 20 reps with 285 lbs

2. Romanian Deadlifts
- 3 sets of 20 reps with 285 lbs

3. Leg Press
- 3 sets of 20 reps with 455 lbs

4. Bulgarian Split Squats
- 3 sets of 20 reps per leg with 190 lbs

5. Leg Curls
- 3 sets of 20 reps with 155 lbs

6. Standing Calf Raises
- 3 sets of 20 reps with 215 lbs

7. Core: Planks
- 3 sets of 60 seconds

March 12th/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 14/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 14/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. You are kicking ass and taking names. Keep it up.

 

[Austin316]

Nice collection of workout, routines. You really hammer out the triceps.

 

[sambee38]

Great job for sure man.

I like your lunch and your dinner options.

 

[BookerTNY]

Seems like you're following sort of a Mediterranean diet, that's really good. It's supposed to be some of the healthiest diets out there.

 

[Arabian]

planks work really good along with standing calf raises.

leg press and split squats are great as well.

 

[Zyglamail]

That's a really good looking smoothie, I bet tasted really good. I really like bananas in it.

 

[Shrine]

Nice job, man, the lunch and the breakfast are my favorites.

Bananas taste incredible. And they're a nice sweet snack.

 

[caligirl85]

Great job on these workouts, those deadlifts are no joke.

 

[zedhed]

Thanks for posting up those pictures? You look, fantastic man.

Like, you're posing for the Olympics.

 

[JeffSter]

March 17/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 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)

 

[JeffSter]

Great job on these workouts, those deadlifts are no joke.

Obrigado

 

[JeffSter]

Thanks for posting up those pictures? You look, fantastic man.

Like, you're posing for the Olympics.

Obrigado

 

[JeffSter]

Bros. You are kicking ass and taking names. Keep it up.

Obrigado

 

[JeffSter]

Nice job, man, the lunch and the breakfast are my favorites.

Bananas taste incredible. And they're a nice sweet snack.

Obrigado

 

[JeffSter]

Nice collection of workout, routines. You really hammer out the triceps.

Obrigado

 

[JeffSter]

That's a really good looking smoothie, I bet tasted really good. I really like bananas in it.

I can't get enough of it. It's very good

 

[JeffSter]

planks work really good along with standing calf raises.

leg press and split squats are great as well.

Obrigado

 

[JeffSter]

Great job for sure man.

I like your lunch and your dinner options.

Obrigado