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Approved Log Testosterone Primobolan Anavar cycle Log

November 11/Upper Body (Pull)

1. Deadlifts
- Warm-up: 2 sets of 20 reps with 195 lbs
- Working sets: 4 sets of 15 reps with 307 lbs

2. Pull-Ups
- 3 sets of 20 reps 35 lbs

3. Bent Over Barbell Rows
- 3 sets of 20 reps with 208 lbs

4. One-Arm Dumbbell Rows
- 3 sets of 20 reps per arm with 80 lbs

5. Face Pulls
- 3 sets of 20 reps with 75 lbs
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November 11th/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)
 
November 13/Upper Body (Push)

1. Barbell Bench Press
- Warm-up: 3 sets of 20 reps with 150 lbs
- Working sets: 5 sets of 25 reps with 207 lbs

2. Single Dumbbell Shoulder Press
- 3 sets of 25 reps with 86 lbs

3. Incline Dumbbell Press
- 4 sets of 25 reps with 86 lbs

4. Tricep Dips
- 4 sets of 25 reps (w: 45 lbs)

5. Lateral Raises
- 4 sets of 25 reps with 45 lbs

6. Overhead Tricep Extension
- 4 sets of 25 reps with 80 lbs

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

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November 13/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)
 
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