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Approved Log Testosterone Primobolan Anavar cycle Log

January 6/Upper Body (Push)

1. Barbell Bench Press
- Warm-up: 3 sets of 15 reps with 160 lbs
- Working sets: 5 sets of 20 reps with 217 lbs

2. Single Dumbbell Shoulder Press
- 3 sets of 20 reps with 96 lbs

3. Incline Dumbbell Press
- 4 sets of 20 reps with 96 lbs

4. Tricep Dips
- 4 sets of 20 reps (w: 55 lbs)

5. Lateral Raises
- 4 sets of 20 reps with 55 lbs

6. Overhead Tricep Extension
- 4 sets of 20 reps with 90 lbs

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

View attachment 27151

January 6/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)
Nice start to 2025 👏
 
January 8/Lower Body

1. Barbell Squats
- Working sets: 4 sets of 20 reps with 265 lbs

2. Romanian Deadlifts
- 3 sets of 20 reps with 265 lbs

3. Leg Press
- 3 sets of 20 reps with 435 lbs

4. Bulgarian Split Squats
- 3 sets of 20 reps per leg with 170 lbs

5. Leg Curls
- 3 sets of 20 reps with 135 lbs

6. Standing Calf Raises
- 3 sets of 20 reps with 195 lbs

7. Core: Planks
- 3 sets of 60 seconds

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January 8th/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)
 
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