Approved Log Testosterone Primobolan Anavar cycle Log

[Jayne Scott]

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

 

[JeffSter]

Nice start to 2025

Obrigado

 

[JeffSter]

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



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)

 

[JeffSter]

January 10/Upper Body (Pull)

1. Deadlifts
- Warm-up: 2 sets of 20 reps with 200 lbs
- Working sets: 4 sets of 20 reps with 312 lbs

2. Pull-Ups
- 3 sets of 20 reps 45 lbs

3. Bent Over Barbell Rows
- 3 sets of 20 reps with 218 lbs

4. One-Arm Dumbbell Rows
- 3 sets of 20 reps per arm with 85 lbs

5. Face Pulls
- 3 sets of 20 reps with 85 lbs



January 10/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)

 

[oshhello]

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

View attachment 27181

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)

Nice one

 

[JeffSter]

January 13/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


January 13th/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)

 

[JeffSter]

January 15/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



January 15/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]

January 17/Upper Body (Pull)

1. Deadlifts
- Warm-up: 2 sets of 20 reps with 200 lbs
- Working sets: 4 sets of 20 reps with 312 lbs

2. Pull-Ups
- 3 sets of 20 reps 40 lbs

3. Bent Over Barbell Rows
- 3 sets of 20 reps with 213 lbs

4. One-Arm Dumbbell Rows
- 3 sets of 20 reps per arm with 85 lbs

5. Face Pulls
- 3 sets of 20 reps with 80 lbs


January 17th/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)

 

[JeffSter]

January 20/Upper Body (Push)

1. Barbell Bench Press
- Warm-up: 3 sets of 20 reps with 165 lbs
- Working sets: 5 sets of 20 reps with 222 lbs

2. Single Dumbbell Shoulder Press
- 3 sets of 15 reps with 101 lbs

3. Incline Dumbbell Press
- 4 sets of 15 reps with 101 lbs

4. Tricep Dips
- 4 sets of 15 reps (w: 60 lbs)

5. Lateral Raises
- 4 sets of 15 reps with 60 lbs

6. Overhead Tricep Extension
- 4 sets of 15 reps with 95 lbs

7. Core: Hanging Leg Raises
- 4 sets of 30 reps

January 20/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]

January 22/Lower Body

1. Barbell Squats
- Working sets: 4 sets of 15 reps with 270 lbs

2. Romanian Deadlifts
- 3 sets of 15 reps with 270 lbs

3. Leg Press
- 3 sets of 15 reps with 440 lbs

4. Bulgarian Split Squats
- 3 sets of 15 reps per leg with 175 lbs

5. Leg Curls
- 3 sets of 15 reps with 140 lbs

6. Standing Calf Raises
- 3 sets of 15 reps with 200 lbs

7. Core: Planks
- 3 sets of 60 seconds



January 22nd/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)

 

[JeffSter]

January 24/Upper Body (Pull)

1. Deadlifts
- Warm-up: 2 sets of 15 reps with 205 lbs
- Working sets: 4 sets of 15 reps with 317 lbs

2. Pull-Ups
- 3 sets of 15 reps 45 lbs

3. Bent Over Barbell Rows
- 3 sets of 15 reps with 218 lbs

4. One-Arm Dumbbell Rows
- 3 sets of 15 reps per arm with 90 lbs

5. Face Pulls
- 3 sets of 15 reps with 85 lbs


January 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]

January 27/Upper Body (Push)

1. Barbell Bench Press
- Warm-up: 3 sets of 15 reps with 170 lbs
- Working sets: 5 sets of 15 reps with 227 lbs

2. Single Dumbbell Shoulder Press
- 3 sets of 20 reps with 106 lbs

3. Incline Dumbbell Press
- 4 sets of 20 reps with 106 lbs

4. Tricep Dips
- 4 sets of 20 reps (w: 65 lbs)

5. Lateral Raises
- 4 sets of 20 reps with 65 lbs

6. Overhead Tricep Extension
- 4 sets of 20 reps with 100 lbs

7. Core: Hanging Leg Raises
- 4 sets of 30 reps

January 27th/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)

 

[JeffSter]

January 29/Lower Body

1. Barbell Squats
- Working sets: 4 sets of 20 reps with 270 lbs

2. Romanian Deadlifts
- 3 sets of 20 reps with 270 lbs

3. Leg Press
- 3 sets of 20 reps with 440 lbs

4. Bulgarian Split Squats
- 3 sets of 20 reps per leg with 175 lbs

5. Leg Curls
- 3 sets of 20 reps with 140 lbs

6. Standing Calf Raises
- 3 sets of 20 reps with 200 lbs

7. Core: Planks
- 3 sets of 60 seconds



January 29/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]

January 31/Upper Body (Pull)

1. Deadlifts
- Warm-up: 2 sets of 20 reps with 205 lbs
- Working sets: 4 sets of 20 reps with 317 lbs

2. Pull-Ups
- 3 sets of 20 reps 45 lbs

3. Bent Over Barbell Rows
- 3 sets of 20 reps with 218 lbs

4. One-Arm Dumbbell Rows
- 3 sets of 20 reps per arm with 90 lbs

5. Face Pulls
- 3 sets of 20 reps with 85 lbs



January 31st/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)

 

[ceo]

Bros. Nice job on those hanging raises. That's how you build a strong core.

 

[ROIDDERS]

You are a Portuguese machine.

Keep up the good work.

 

[chesty]

That's cool that you can train at your gym with no shirt. That's a real gym right there.

 

[e2]

Keep up the good work, man. I like the different foods you put together.

Big, salmon or vegetables is awesome.

 

[2thick]

You're gonna have to share some recipes with us. I'm interested in doing the roasted vegetables as well.

 

[Vadim Fedorov]

Beautiful work on this.

The lunch looks fantastic.