Approved Log Testosterone Primobolan Anavar cycle Log

[JeffSter]

Good stuff man, definitely putting in the work. Keep it going.

Obrigado

 

[JeffSter]

@JeffSter Great job on this workout. Nobody is stronger than you.

 

[JeffSter]

@JeffSter Good update man....keep up the solid work........

 

[JeffSter]

May 5/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



May 5/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]

May 7/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



May 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)

 

[ROIDDERS]

A++ keep it up!

 

[ulter]

A++

 

[2thick]

MC family love!

 

[Catfishlips]

Killing it man!

 

[SuperAbsVin]

May 7/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

View attachment 29111

May 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)

huge overhead lift bro

 

[JeffSter]

huge overhead lift bro

Obrigado

 

[JeffSter]

May 9/Lower Body

1. Barbell Squats
- Working sets: 4 sets of 20 reps with 295 lbs

2. Romanian Deadlifts
- 3 sets of 20 reps with 295 lbs

3. Leg Press
- 3 sets of 20 reps with 465 lbs

4. Bulgarian Split Squats
- 3 sets of 20 reps per leg with 200 lbs

5. Leg Curls
- 3 sets of 20 reps with 165 lbs

6. Standing Calf Raises
- 3 sets of 20 reps with 225 lbs

7. Core: Planks
- 3 sets of 60 seconds

May 9/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)

 

[Catfishlips]

Nice training day. Im definitely a fan of your meals. I love salmon. I have some good Greek recipes for lemon, chicken, and orzo soup. It's a pretty clean meal.

 

[JeffSter]

Nice training day. Im definitely a fan of your meals. I love salmon. I have some good Greek recipes for lemon, chicken, and orzo soup. It's a pretty clean meal.

Obrigado

 

[JeffSter]

May 11/Upper Body (Pull)

1. Deadlifts
- Warm-up: 2 sets of 20 reps with 235 lbs
- Working sets: 4 sets of 20 reps with 342 lbs

2. Pull-Ups
- 3 sets of 20 reps 70 lbs

3. Bent Over Barbell Rows
- 3 sets of 20 reps with 243 lbs

4. One-Arm Dumbbell Rows
- 3 sets of 20 reps per arm with 115 lbs

5. Face Pulls
- 3 sets of 20 reps with 110 lbs



May 11/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]

May 14/Upper Body (Push)

1. Barbell Bench Press
- Warm-up: 3 sets of 20 reps with 200 lbs
- Working sets: 5 sets of 20 reps with 257 lbs

2. Single Dumbbell Shoulder Press
- 3 sets of 25 reps with 63 lbs

3. Incline Dumbbell Press
- 4 sets of 25 reps with 135 lbs

4. Tricep Dips
- 4 sets of 25 reps (w: 95 lbs)

5. Lateral Raises
- 4 sets of 25 reps with 95 lbs

6. Overhead Tricep Extension
- 4 sets of 25 reps with 130 lbs

7. Core: Hanging Leg Raises
- 4 sets of 35 reps

May 14/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]

May 16/Lower Body

1. Barbell Squats
- Working sets: 4 sets of 20 reps with 295 lbs

2. Romanian Deadlifts
- 3 sets of 20 reps with 295 lbs

3. Leg Press
- 3 sets of 20 reps with 465 lbs

4. Bulgarian Split Squats
- 3 sets of 20 reps per leg with 200 lbs

5. Leg Curls
- 3 sets of 20 reps with 165 lbs

6. Standing Calf Raises
- 3 sets of 20 reps with 225 lbs

7. Core: Planks
- 3 sets of 60 seconds

May 16/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)

 

[SuperAbsVin]

May 11/Upper Body (Pull)

1. Deadlifts
- Warm-up: 2 sets of 20 reps with 235 lbs
- Working sets: 4 sets of 20 reps with 342 lbs

2. Pull-Ups
- 3 sets of 20 reps 70 lbs

3. Bent Over Barbell Rows
- 3 sets of 20 reps with 243 lbs

4. One-Arm Dumbbell Rows
- 3 sets of 20 reps per arm with 115 lbs

5. Face Pulls
- 3 sets of 20 reps with 110 lbs

View attachment 29170

May 11/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)

May 14/Upper Body (Push)

1. Barbell Bench Press
- Warm-up: 3 sets of 20 reps with 200 lbs
- Working sets: 5 sets of 20 reps with 257 lbs

2. Single Dumbbell Shoulder Press
- 3 sets of 25 reps with 63 lbs

3. Incline Dumbbell Press
- 4 sets of 25 reps with 135 lbs

4. Tricep Dips
- 4 sets of 25 reps (w: 95 lbs)

5. Lateral Raises
- 4 sets of 25 reps with 95 lbs

6. Overhead Tricep Extension
- 4 sets of 25 reps with 130 lbs

7. Core: Hanging Leg Raises
- 4 sets of 35 reps

May 14/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)

May 16/Lower Body

1. Barbell Squats
- Working sets: 4 sets of 20 reps with 295 lbs

2. Romanian Deadlifts
- 3 sets of 20 reps with 295 lbs

3. Leg Press
- 3 sets of 20 reps with 465 lbs

4. Bulgarian Split Squats
- 3 sets of 20 reps per leg with 200 lbs

5. Leg Curls
- 3 sets of 20 reps with 165 lbs

6. Standing Calf Raises
- 3 sets of 20 reps with 225 lbs

7. Core: Planks
- 3 sets of 60 seconds

May 16/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)

deadss are legit in the pic bro and the food is good but needs more carbs protein

 

[stevesmi]

May 11/Upper Body (Pull)

1. Deadlifts
- Warm-up: 2 sets of 20 reps with 235 lbs
- Working sets: 4 sets of 20 reps with 342 lbs

2. Pull-Ups
- 3 sets of 20 reps 70 lbs

3. Bent Over Barbell Rows
- 3 sets of 20 reps with 243 lbs

4. One-Arm Dumbbell Rows
- 3 sets of 20 reps per arm with 115 lbs

5. Face Pulls
- 3 sets of 20 reps with 110 lbs

View attachment 29170

May 11/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 this is a solid workout program. lots of good exercises and quality!

i love the healthy food

 

[BodyMonster34]

May 11/Upper Body (Pull)

1. Deadlifts
- Warm-up: 2 sets of 20 reps with 235 lbs
- Working sets: 4 sets of 20 reps with 342 lbs

2. Pull-Ups
- 3 sets of 20 reps 70 lbs

3. Bent Over Barbell Rows
- 3 sets of 20 reps with 243 lbs

4. One-Arm Dumbbell Rows
- 3 sets of 20 reps per arm with 115 lbs

5. Face Pulls
- 3 sets of 20 reps with 110 lbs

View attachment 29170

May 11/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 bro you are a machine! This is a nice prison workout for sure. And I like the different foods you eating. I want to see though, more red meat,