JeffSter Log

[JeffSter]

June 5th/Upper Body (Push)

1. Barbell Bench Press
- Warm-up: 2 sets of 10 reps with 135 lbs
- Working sets: 4 sets of 6 reps with 185 lbs

2. Dumbbell Shoulder Press
- 3 sets of 8 reps with 50 lbs dumbbells

3. Incline Dumbbell Press
- 3 sets of 8 reps with 60 lbs dumbbells

4. Tricep Dips
- 3 sets of 10 reps with 25 lbs weight

5. Lateral Raises
- 3 sets of 12 reps with 20 lbs dumbbells

6. Overhead Tricep Extension
- 3 sets of 10 reps with 60 lbs

7. Core: Hanging Leg Raises
- 3 sets of 12 reps


Cycle summary:

Cycle duration: 12 weeks

- Testosterone Cypionate (week 1-12): 500 mg/wk with 250 mg taken twice/week (Monday & Thursday)

- Anavar (week 1-6): 50 mg/day with 25 mg split taken twice daily

- Primobolan (week 1-12): 400 mg/week with 200 mg taken twice/week (Monday & Thursday)

- Arimidex (week 1-12): 0.5 mg eod

PCT (6 weeks)

Starting 2 weeks after my last injection of Testosterone Cypionate:

(Weeks 1-2):
- HCG (Human Chorionic Gonadotropin): 1,000 IU eod (total of 3,000 IU per week)
(Weeks 3-6):
- Nolvadex: 40 mg/day for the first 2 weeks, then 20 mg/day for the next 2 weeks

- Clomid: 50 mg/day for 4 weeks

I will also include liver protection to my cycle, I'm considering n2Guard, as I have used it in the past, what do you think? Anyway, my order is on its way from UPsteroid and they included LIV-52 as well.

June 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)

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

 

[Jayne Scott]

June 5th/Upper Body (Push)

1. Barbell Bench Press
- Warm-up: 2 sets of 10 reps with 135 lbs
- Working sets: 4 sets of 6 reps with 185 lbs

2. Dumbbell Shoulder Press
- 3 sets of 8 reps with 50 lbs dumbbells

3. Incline Dumbbell Press
- 3 sets of 8 reps with 60 lbs dumbbells

4. Tricep Dips
- 3 sets of 10 reps with 25 lbs weight

5. Lateral Raises
- 3 sets of 12 reps with 20 lbs dumbbells

6. Overhead Tricep Extension
- 3 sets of 10 reps with 60 lbs

7. Core: Hanging Leg Raises
- 3 sets of 12 reps
View attachment 22696View attachment 22697View attachment 22698

Cycle summary:

Cycle duration: 12 weeks

- Testosterone Cypionate (week 1-12): 500 mg/wk with 250 mg taken twice/week (Monday & Thursday)

- Anavar (week 1-6): 50 mg/day with 25 mg split taken twice daily

- Primobolan (week 1-12): 400 mg/week with 200 mg taken twice/week (Monday & Thursday)

- Arimidex (week 1-12): 0.5 mg eod

PCT (6 weeks)

Starting 2 weeks after my last injection of Testosterone Cypionate:

(Weeks 1-2):
- HCG (Human Chorionic Gonadotropin): 1,000 IU eod (total of 3,000 IU per week)
(Weeks 3-6):
- Nolvadex: 40 mg/day for the first 2 weeks, then 20 mg/day for the next 2 weeks

- Clomid: 50 mg/day for 4 weeks

I will also include liver protection to my cycle, I'm considering n2Guard, as I have used it in the past, what do you think? Anyway, my order is on its way from UPsteroid and they included LIV-52 as well.

June 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)

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

Great start @JeffSter, your package is on its way, you can now track it with the tracking number sent to your mailbox

 

[JeffSter]

Great start @JeffSter, your package is on its way, you can now track it with the tracking number sent to your mailbox

Thank you

 

[JeffSter]

June 7th/Lower Body

1. Barbell Squats
- Warm-up: 2 sets of 10 reps with 135 lbs
- Working sets: 4 sets of 6 reps with 225 lbs

2. Romanian Deadlifts
- 3 sets of 8 reps with 220 lbs



3. Leg Press
- 3 sets of 10 reps with 400 lbs

4. Bulgarian Split Squats
- 3 sets of 10 reps per leg with 40 lbs dumbbells

5. Leg Curls
- 3 sets of 12 reps with 90 lbs

6. Standing Calf Raises
- 3 sets of 15 reps with 150 lbs

7. Core: Planks
- 3 sets of 60 seconds

June 7th/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]

Day 3: Upper Body (Pull)

1. Deadlifts
- Warm-up: 2 sets of 10 reps with 135 lbs
- Working sets: 4 sets of 5 reps with 275 lbs

2. Pull-Ups
- 3 sets of 8 reps (25 lbs)

3. Supinated Bent Over Barbell Rows
- 3 sets of 8 reps with 199 lbs




4. One-Arm Dumbbell Rows
- 3 sets of 10 reps per arm with 70 lbs dumbbells

5. Face Pulls
- 3 sets of 12 reps with 60 lbs

6. Barbell Bicep Curls
- 3 sets of 10 reps with 70 lbs

7. Hammer Curls
- 3 sets of 12 reps with 30 lbs dumbbells

8. Core: Russian Twists
- 3 sets of 20 reps (10 per side) with a 25 lbs plate

June 10/Diet

Breakfast
- Whole grain pancakes (3) with fresh berries and a side of Greek yogurt (1 cup)
Snack
- Pear (1 medium) with a handful of mixed nuts (1/4 cup)

Lunch
- Falafel wrap (whole grain tortilla, 4 falafel balls, mixed greens, tomato, cucumber, tzatziki)
- Lentil soup (1 cup)

Snack
- Cheese sticks (2) with a small handful of grapes

Dinner
- Shrimp pasta (whole grain pasta, 6 oz shrimp, olive oil, garlic, cherry tomatoes, spinach)
- Side of steamed asparagus (1 cup)

Snack (for muscle gain)
- Cottage cheese (1 cup) with sliced peaches (1/2 cup)

 

[Jayne Scott]

Day 3: Upper Body (Pull)

1. Deadlifts
- Warm-up: 2 sets of 10 reps with 135 lbs
- Working sets: 4 sets of 5 reps with 275 lbs

2. Pull-Ups
- 3 sets of 8 reps (25 lbs)

3. Supinated Bent Over Barbell Rows
- 3 sets of 8 reps with 199 lbs

View attachment 22821View attachment 22822View attachment 22823
View attachment 22824

4. One-Arm Dumbbell Rows
- 3 sets of 10 reps per arm with 70 lbs dumbbells

5. Face Pulls
- 3 sets of 12 reps with 60 lbs

6. Barbell Bicep Curls
- 3 sets of 10 reps with 70 lbs

7. Hammer Curls
- 3 sets of 12 reps with 30 lbs dumbbells

8. Core: Russian Twists
- 3 sets of 20 reps (10 per side) with a 25 lbs plate

June 10/Diet

Breakfast
- Whole grain pancakes (3) with fresh berries and a side of Greek yogurt (1 cup)
Snack
- Pear (1 medium) with a handful of mixed nuts (1/4 cup)

Lunch
- Falafel wrap (whole grain tortilla, 4 falafel balls, mixed greens, tomato, cucumber, tzatziki)
- Lentil soup (1 cup)

Snack
- Cheese sticks (2) with a small handful of grapes

Dinner
- Shrimp pasta (whole grain pasta, 6 oz shrimp, olive oil, garlic, cherry tomatoes, spinach)
- Side of steamed asparagus (1 cup)

Snack (for muscle gain)
- Cottage cheese (1 cup) with sliced peaches (1/2 cup)

Great update @JeffSter

 

[JeffSter]

Day 1: Upper Body (Push)

1. Barbell Bench Press
- Warm-up: 2 sets of 10 reps with 135 lbs
- Working sets: 4 sets of 6 reps with 185 lbs

2. Dumbbell Shoulder Press
- 3 sets of 8 reps with 66 lbs dumbbells

3. Incline Dumbbell Press
- 3 sets of 8 reps with 66 lbs dumbbells

4. Tricep Dips
- 3 sets of 10 reps (25 lbs)

5. Lateral Raises
- 3 sets of 12 reps with 20 lbs dumbbells

6. Overhead Tricep Extension
- 3 sets of 10 reps with 60 lbs

7. Core: Hanging Leg Raises
- 3 sets of 12 reps

June 12/Diet

Breakfast
- Smoothie bowl (blend 1 banana, 1/2 cup Greek yogurt, 1/2 cup spinach, 1/2 cup berries) topped with granola (1/4 cup) and chia seeds (1 tbsp)

Snack
- Hard-boiled eggs (2)

Lunch
- Grilled turkey breast (6 oz) with wild rice (1 cup) and mixed vegetable salad with olive oil dressing (2 tbsp)
- Hummus (1/4 cup) with bell pepper strips (1 cup)

Snack
- Apple slices (1 medium) with almond butter (2 tbsp)

Dinner
- Baked cod (6 oz) with sweet potato (1 large) and a side of sautéed spinach with garlic (1 cup)
- Side of quinoa salad (1 cup)

Snack (for muscle gain)
- Greek yogurt (1 cup) with honey (1 tbsp) and walnuts (1/4 cup)

 

[JeffSter]

June 14/Lower Body

1. Barbell Squats
- Warm-up: 2 sets of 10 reps with 135 lbs
- Working sets: 4 sets of 6 reps with 225 lbs

2. Romanian Deadlifts
- 3 sets of 8 reps with 185 lbs

3. Leg Press
- 3 sets of 10 reps with 400 lbs

4. Bulgarian Split Squats
- 3 sets of 10 reps per leg with 40 lbs dumbbells


5. Leg Curls
- 3 sets of 12 reps with 90 lbs

6. Standing Calf Raises
- 3 sets of 15 reps with 150 lbs

7. Core: Planks
- 3 sets of 60 seconds

June 14/Diet

Breakfast
- Scrambled eggs (3) with smoked salmon (2 oz) and whole grain toast (2 slices) with avocado (1/2)
- Orange juice (1 cup)

Snack
- Cottage cheese (1 cup) with sliced strawberries (1/2 cup)

Lunch
- Chicken gyros (whole grain pita, 6 oz grilled chicken, tzatziki, mixed greens, tomato, cucumber)
- Greek salad (2 cups) with feta cheese and olive oil dressing (2 tbsp)

Snack
- Mixed nuts (1/4 cup) with dried apricots (1/4 cup)

Dinner
- Stuffed bell peppers (ground turkey, brown rice, tomatoes, onions, topped with cheese) - 2 peppers
- Side of steamed green beans (1 cup)
Snack (for muscle gain)
- Protein shake (1 scoop protein powder, 1 cup almond milk, 1 banana)

 

[Jayne Scott]

June 14/Lower Body

1. Barbell Squats
- Warm-up: 2 sets of 10 reps with 135 lbs
- Working sets: 4 sets of 6 reps with 225 lbs

2. Romanian Deadlifts
- 3 sets of 8 reps with 185 lbs

3. Leg Press
- 3 sets of 10 reps with 400 lbs

4. Bulgarian Split Squats
- 3 sets of 10 reps per leg with 40 lbs dumbbells
View attachment 22943

5. Leg Curls
- 3 sets of 12 reps with 90 lbs

6. Standing Calf Raises
- 3 sets of 15 reps with 150 lbs

7. Core: Planks
- 3 sets of 60 seconds

June 14/Diet

Breakfast
- Scrambled eggs (3) with smoked salmon (2 oz) and whole grain toast (2 slices) with avocado (1/2)
- Orange juice (1 cup)

Snack
- Cottage cheese (1 cup) with sliced strawberries (1/2 cup)

Lunch
- Chicken gyros (whole grain pita, 6 oz grilled chicken, tzatziki, mixed greens, tomato, cucumber)
- Greek salad (2 cups) with feta cheese and olive oil dressing (2 tbsp)

Snack
- Mixed nuts (1/4 cup) with dried apricots (1/4 cup)

Dinner
- Stuffed bell peppers (ground turkey, brown rice, tomatoes, onions, topped with cheese) - 2 peppers
- Side of steamed green beans (1 cup)
Snack (for muscle gain)
- Protein shake (1 scoop protein powder, 1 cup almond milk, 1 banana)

Nice one @JeffSter

 

[JeffSter]

Nice one @JeffSter

Appreciate it

 

[JeffSter]

June 17/Upper Body (Pull)

1. Deadlifts
- Warm-up: 2 sets of 10 reps with 135 lbs
- Working sets: 4 sets of 5 reps with 275 lbs

2. Pull-Ups
- 3 sets of 8 reps (added weight 25 lbs)

3. DB Bent Over Barbell Rows
- 3 sets of 8 reps with 70 lbs

4. One-Arm Dumbbell Rows
- 3 sets of 10 reps per arm with 70 lbs dumbbells

5. Face Pulls
- 3 sets of 12 reps with 60 lbs

6. Barbell Bicep Curls
- 3 sets of 10 reps with 70 lbs

7. Hammer Curls
- 3 sets of 12 reps with 30 lbs dumbbells

8. Core: Russian Twists
- 3 sets of 20 reps (10 per side) with a 25 lbs plate

June 17/Diet

Breakfast
- Greek yogurt parfait (1 cup Greek yogurt, 1/2 cup granola, 1/2 cup mixed berries, 1 tbsp honey)

Snack
- Banana (1 medium) with almond butter (2 tbsp)

Lunch
- Grilled steak (6 oz) with quinoa (1 cup) and roasted vegetable medley (broccoli, carrots, bell peppers) drizzled with olive oil (2 tbsp)
- Side salad with olive oil dressing (2 cups)

Snack
- Smoothie (1 cup spinach, 1/2 cup Greek yogurt, 1/2 cup mixed berries, 1 cup almond milk)

Dinner
- Chicken and vegetable kebabs (6 oz chicken, bell peppers, onions, zucchini) with a side of brown rice (1 cup)
- Greek salad (2 cups)

Snack (for muscle gain)
- Cottage cheese (1 cup) with pineapple chunks (1/2 cup)

 

[JeffSter]

June 19/Upper Body (Push)

1. Barbell Bench Press
- Warm-up: 2 sets of 10 reps with 185 lbs
- Working sets: 4 sets of 6 reps with 205 lbs

2. Dumbbell Shoulder Press
- 3 sets of 8 reps with 66 lbs dumbbells

3. Incline Dumbbell Press
- 3 sets of 8 reps with 66 lbs dumbbells
4. Tricep Dips
- 3 sets of 10-12 reps (weight 25 lbs)

5. Lateral Raises
- 3 sets of 12 reps with 33 lbs DB each

6. Overhead Tricep Extension
- 3 sets of 10 reps with 70 lbs

7. Core: Hanging Leg Raises
- 3 sets of 12 reps

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