Approved Log Testosterone Primobolan Anavar cycle Log

[JeffSter]

November 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


November 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)

 

[JeffSter]

November 26/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 26/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)

 

[Jayne Scott]

November 26/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

View attachment 32101

November 26/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]

Great job

Obrigado

 

[JeffSter]

November 28/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 28th/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)

 

[JeffSter]

December 1/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



December 1/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)

 

[Jayne Scott]

December 1/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

View attachment 32236

December 1/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)

Top-notch update @JeffSter

 

[JeffSter]

Top-notch update @JeffSter

Obrigado

 

[JeffSter]

December 3/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



December 3/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)

 

[JeffSter]

December 5/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


December 5th/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)