Install the app
How to install the app on iOS

Follow along with the video below to see how to install our site as a web app on your home screen.

Note: This feature may not be available in some browsers.

Approved Log Testosterone Primobolan Anavar cycle Log

napsgeargenezapharmateuticals domestic-supplypuritysourcelabsPeptide ProUGFREAK
April 28/Upper Body (Pull)

1. Deadlifts
- Warm-up: 2 sets of 20 reps with 230 lbs
- Working sets: 4 sets of 20 reps with 337 lbs

2. Pull-Ups
- 3 sets of 20 reps 65 lbs

3. Bent Over Barbell Rows
- 3 sets of 20 reps with 238 lbs

4. One-Arm Dumbbell Rows
- 3 sets of 20 reps per arm with 110 lbs

5. Face Pulls
- 3 sets of 20 reps with 105 lbs

April 28th/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)
 
April 28/Upper Body (Pull)

1. Deadlifts
- Warm-up: 2 sets of 20 reps with 230 lbs
- Working sets: 4 sets of 20 reps with 337 lbs

2. Pull-Ups
- 3 sets of 20 reps 65 lbs

3. Bent Over Barbell Rows
- 3 sets of 20 reps with 238 lbs

4. One-Arm Dumbbell Rows
- 3 sets of 20 reps per arm with 110 lbs

5. Face Pulls
- 3 sets of 20 reps with 105 lbs

April 28th/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)
dinner i would do more fiber bro and add some pics
 
April 28/Upper Body (Pull)

1. Deadlifts
- Warm-up: 2 sets of 20 reps with 230 lbs
- Working sets: 4 sets of 20 reps with 337 lbs

2. Pull-Ups
- 3 sets of 20 reps 65 lbs

3. Bent Over Barbell Rows
- 3 sets of 20 reps with 238 lbs

4. One-Arm Dumbbell Rows
- 3 sets of 20 reps per arm with 110 lbs

5. Face Pulls
- 3 sets of 20 reps with 105 lbs

April 28th/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 Always impressive to see your updates, your workouts are fantastic and the food looks sensational.
 
April 28/Upper Body (Pull)

1. Deadlifts
- Warm-up: 2 sets of 20 reps with 230 lbs
- Working sets: 4 sets of 20 reps with 337 lbs

2. Pull-Ups
- 3 sets of 20 reps 65 lbs

3. Bent Over Barbell Rows
- 3 sets of 20 reps with 238 lbs

4. One-Arm Dumbbell Rows
- 3 sets of 20 reps per arm with 110 lbs

5. Face Pulls
- 3 sets of 20 reps with 105 lbs

April 28th/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 bro you should cook up some red meat too
dont' forget that
 
April 28/Upper Body (Pull)

1. Deadlifts
- Warm-up: 2 sets of 20 reps with 230 lbs
- Working sets: 4 sets of 20 reps with 337 lbs

2. Pull-Ups
- 3 sets of 20 reps 65 lbs

3. Bent Over Barbell Rows
- 3 sets of 20 reps with 238 lbs

4. One-Arm Dumbbell Rows
- 3 sets of 20 reps per arm with 110 lbs

5. Face Pulls
- 3 sets of 20 reps with 105 lbs

April 28th/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 bros you are a true champion with this training.

Looks really good and I like the food choices. You're making very healthy.
 
April 30/Upper Body (Push)

1. Barbell Bench Press
- Warm-up: 3 sets of 20 reps with 195 lbs
- Working sets: 5 sets of 20 reps with 252 lbs

2. Single Dumbbell Shoulder Press
- 3 sets of 20 reps with 63 lbs

3. Incline Dumbbell Press
- 4 sets of 20 reps with 135 lbs

4. Tricep Dips
- 4 sets of 20 reps (w: 95 lbs)

5. Lateral Raises
- 4 sets of 20 reps with 95 lbs

6. Overhead Tricep Extension
- 4 sets of 20 reps with 130 lbs

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

IMG-20240714-WA0008.webp

April 30/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)
 
April 28/Upper Body (Pull)

1. Deadlifts
- Warm-up: 2 sets of 20 reps with 230 lbs
- Working sets: 4 sets of 20 reps with 337 lbs

2. Pull-Ups
- 3 sets of 20 reps 65 lbs

3. Bent Over Barbell Rows
- 3 sets of 20 reps with 238 lbs

4. One-Arm Dumbbell Rows
- 3 sets of 20 reps per arm with 110 lbs

5. Face Pulls
- 3 sets of 20 reps with 105 lbs

April 28th/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)
Good solid gym session
 
April 28/Upper Body (Pull)

1. Deadlifts
- Warm-up: 2 sets of 20 reps with 230 lbs
- Working sets: 4 sets of 20 reps with 337 lbs

2. Pull-Ups
- 3 sets of 20 reps 65 lbs

3. Bent Over Barbell Rows
- 3 sets of 20 reps with 238 lbs

4. One-Arm Dumbbell Rows
- 3 sets of 20 reps per arm with 110 lbs

5. Face Pulls
- 3 sets of 20 reps with 105 lbs

April 28th/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 Wow, this is a tremendous job. Gotta give you a lot of credit.
 
April 28/Upper Body (Pull)

1. Deadlifts
- Warm-up: 2 sets of 20 reps with 230 lbs
- Working sets: 4 sets of 20 reps with 337 lbs

2. Pull-Ups
- 3 sets of 20 reps 65 lbs

3. Bent Over Barbell Rows
- 3 sets of 20 reps with 238 lbs

4. One-Arm Dumbbell Rows
- 3 sets of 20 reps per arm with 110 lbs

5. Face Pulls
- 3 sets of 20 reps with 105 lbs

April 28th/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 Wow, this is a tremendous update the workout in the different foods that you're eating. Look, tremendous.
 
April 28/Upper Body (Pull)

1. Deadlifts
- Warm-up: 2 sets of 20 reps with 230 lbs
- Working sets: 4 sets of 20 reps with 337 lbs

2. Pull-Ups
- 3 sets of 20 reps 65 lbs

3. Bent Over Barbell Rows
- 3 sets of 20 reps with 238 lbs

4. One-Arm Dumbbell Rows
- 3 sets of 20 reps per arm with 110 lbs

5. Face Pulls
- 3 sets of 20 reps with 105 lbs

April 28th/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 This is Championship training at its finest. Keep up the good work, man. I like the lunch and the snack.
 
April 28/Upper Body (Pull)

1. Deadlifts
- Warm-up: 2 sets of 20 reps with 230 lbs
- Working sets: 4 sets of 20 reps with 337 lbs

2. Pull-Ups
- 3 sets of 20 reps 65 lbs

3. Bent Over Barbell Rows
- 3 sets of 20 reps with 238 lbs

4. One-Arm Dumbbell Rows
- 3 sets of 20 reps per arm with 110 lbs

5. Face Pulls
- 3 sets of 20 reps with 105 lbs

April 28th/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)
Nicely done on the pull up 💪
 
April 28/Upper Body (Pull)

1. Deadlifts
- Warm-up: 2 sets of 20 reps with 230 lbs
- Working sets: 4 sets of 20 reps with 337 lbs

2. Pull-Ups
- 3 sets of 20 reps 65 lbs

3. Bent Over Barbell Rows
- 3 sets of 20 reps with 238 lbs

4. One-Arm Dumbbell Rows
- 3 sets of 20 reps per arm with 110 lbs

5. Face Pulls
- 3 sets of 20 reps with 105 lbs

April 28th/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 add some pics of your meals bro!
 
Back
Top