Approved Log Testosterone Primobolan Anavar cycle Log

[JeffSter]

October 6/Upper Body (Pull)

1. Deadlifts
- Warm-up: 2 sets of 10 reps with 235 lbs
- Working sets: 2 sets of 15 reps with 342 lbs

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

3. Bent Over Barbell Rows
- 3 sets of 12 reps with 243 lbs

4. One-Arm Dumbbell Rows
- 3 sets of 8 reps per arm with 115 lbs

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



October 6/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]

October 8/Upper Body (Push)

1. Barbell Bench Press
- Warm-up: 3 sets of 15 reps with 200 lbs
- Working sets: 5 sets of 8 reps with 257 lbs

2. Single Dumbbell Shoulder Press
- 3 sets of 15 reps with 63 lbs

3. Incline Dumbbell Press
- 4 sets of 12 reps with 135 lbs

4. Tricep Dips
- 4 sets of 15 reps (w: 95 lbs)

5. Lateral Raises
- 4 sets of 10 reps with 95 lbs

6. Overhead Tricep Extension
- 4 sets of 8 reps with 130 lbs

7. Core: Hanging Leg Raises
- 4 sets of 20 reps



October 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)

 

[JeffSter]

October 10/Lower Body

1. Barbell Squats
- Working sets: 4 sets of 10 reps with 300 lbs

2. Romanian Deadlifts
- 3 sets of 12 reps with 300 lbs

3. Leg Press
- 3 sets of 15 reps with 465 lbs

4. Bulgarian Split Squats
- 3 sets of 12 reps per leg with 205 lbs

5. Leg Curls
- 3 sets of 15 reps with 170 lbs

6. Standing Calf Raises
- 3 sets of 12 reps with 230 lbs

7. Core: Planks (weighted Chinese plank hold) 88lb - 3 sets of 60 seconds

October 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)

 

[JeffSter]

October 13/Upper Body (Pull)

1. Deadlifts
- Warm-up: 2 sets of 10 reps with 235 lbs
- Working sets: 2 sets of 15 reps with 342 lbs

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

3. Bent Over Barbell Rows
- 3 sets of 12 reps with 243 lbs

4. One-Arm Dumbbell Rows
- 3 sets of 8 reps per arm with 115 lbs

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

October 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)

 

[JeffSter]

October 15/Upper Body (Push)

1. Barbell Bench Press
- Warm-up: 3 sets of 15 reps with 200 lbs
- Working sets: 5 sets of 8 reps with 257 lbs

2. Single Dumbbell Shoulder Press
- 3 sets of 15 reps with 63 lbs

3. Incline Dumbbell Press
- 4 sets of 12 reps with 135 lbs

4. Tricep Dips
- 4 sets of 15 reps (w: 95 lbs)

5. Lateral Raises
- 4 sets of 10 reps with 95 lbs

6. Overhead Tricep Extension
- 4 sets of 8 reps with 130 lbs

7. Core: Hanging Leg Raises
- 4 sets of 20 reps



October 15th/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)

 

[SuperAbsVin]

October 15/Upper Body (Push)

1. Barbell Bench Press
- Warm-up: 3 sets of 15 reps with 200 lbs
- Working sets: 5 sets of 8 reps with 257 lbs

2. Single Dumbbell Shoulder Press
- 3 sets of 15 reps with 63 lbs

3. Incline Dumbbell Press
- 4 sets of 12 reps with 135 lbs

4. Tricep Dips
- 4 sets of 15 reps (w: 95 lbs)

5. Lateral Raises
- 4 sets of 10 reps with 95 lbs

6. Overhead Tricep Extension
- 4 sets of 8 reps with 130 lbs

7. Core: Hanging Leg Raises
- 4 sets of 20 reps

View attachment 31596

October 15th/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)

yes big shoulders bro

 

[Mobster]

October 15/Upper Body (Push)

1. Barbell Bench Press
- Warm-up: 3 sets of 15 reps with 200 lbs
- Working sets: 5 sets of 8 reps with 257 lbs

2. Single Dumbbell Shoulder Press
- 3 sets of 15 reps with 63 lbs

3. Incline Dumbbell Press
- 4 sets of 12 reps with 135 lbs

4. Tricep Dips
- 4 sets of 15 reps (w: 95 lbs)

5. Lateral Raises
- 4 sets of 10 reps with 95 lbs

6. Overhead Tricep Extension
- 4 sets of 8 reps with 130 lbs

7. Core: Hanging Leg Raises
- 4 sets of 20 reps

View attachment 31596

October 15th/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)

I'd like to see a video of that

 

[stevesmi]

October 15/Upper Body (Push)

1. Barbell Bench Press
- Warm-up: 3 sets of 15 reps with 200 lbs
- Working sets: 5 sets of 8 reps with 257 lbs

2. Single Dumbbell Shoulder Press
- 3 sets of 15 reps with 63 lbs

3. Incline Dumbbell Press
- 4 sets of 12 reps with 135 lbs

4. Tricep Dips
- 4 sets of 15 reps (w: 95 lbs)

5. Lateral Raises
- 4 sets of 10 reps with 95 lbs

6. Overhead Tricep Extension
- 4 sets of 8 reps with 130 lbs

7. Core: Hanging Leg Raises
- 4 sets of 20 reps

View attachment 31596

October 15th/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)

@JeffSter You are looking solid on this one. The food is incredible, man. I can't fault anything you're eating.

 

[ulter]

October 15/Upper Body (Push)

1. Barbell Bench Press
- Warm-up: 3 sets of 15 reps with 200 lbs
- Working sets: 5 sets of 8 reps with 257 lbs

2. Single Dumbbell Shoulder Press
- 3 sets of 15 reps with 63 lbs

3. Incline Dumbbell Press
- 4 sets of 12 reps with 135 lbs

4. Tricep Dips
- 4 sets of 15 reps (w: 95 lbs)

5. Lateral Raises
- 4 sets of 10 reps with 95 lbs

6. Overhead Tricep Extension
- 4 sets of 8 reps with 130 lbs

7. Core: Hanging Leg Raises
- 4 sets of 20 reps

View attachment 31596

October 15th/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)

It looks like you're training at sort of a boxing gym. I like it a lot. Very old school setting. You've got some nice equipment over there. @JeffSter

 

[2thick]

October 15/Upper Body (Push)

1. Barbell Bench Press
- Warm-up: 3 sets of 15 reps with 200 lbs
- Working sets: 5 sets of 8 reps with 257 lbs

2. Single Dumbbell Shoulder Press
- 3 sets of 15 reps with 63 lbs

3. Incline Dumbbell Press
- 4 sets of 12 reps with 135 lbs

4. Tricep Dips
- 4 sets of 15 reps (w: 95 lbs)

5. Lateral Raises
- 4 sets of 10 reps with 95 lbs

6. Overhead Tricep Extension
- 4 sets of 8 reps with 130 lbs

7. Core: Hanging Leg Raises
- 4 sets of 20 reps

View attachment 31596

October 15th/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)

dinner and lunch looks good. @JeffSter Strong eating makes a strong body. Sounds really good mixing up those nuts.

 

[ceo]

October 15/Upper Body (Push)

1. Barbell Bench Press
- Warm-up: 3 sets of 15 reps with 200 lbs
- Working sets: 5 sets of 8 reps with 257 lbs

2. Single Dumbbell Shoulder Press
- 3 sets of 15 reps with 63 lbs

3. Incline Dumbbell Press
- 4 sets of 12 reps with 135 lbs

4. Tricep Dips
- 4 sets of 15 reps (w: 95 lbs)

5. Lateral Raises
- 4 sets of 10 reps with 95 lbs

6. Overhead Tricep Extension
- 4 sets of 8 reps with 130 lbs

7. Core: Hanging Leg Raises
- 4 sets of 20 reps

View attachment 31596

October 15th/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)

@JeffSter Bro. Is this an impressive workout! Let me tell you. You certainly hit many body parts on it. I really like it.

 

[ROIDDERS]

October 15/Upper Body (Push)

1. Barbell Bench Press
- Warm-up: 3 sets of 15 reps with 200 lbs
- Working sets: 5 sets of 8 reps with 257 lbs

2. Single Dumbbell Shoulder Press
- 3 sets of 15 reps with 63 lbs

3. Incline Dumbbell Press
- 4 sets of 12 reps with 135 lbs

4. Tricep Dips
- 4 sets of 15 reps (w: 95 lbs)

5. Lateral Raises
- 4 sets of 10 reps with 95 lbs

6. Overhead Tricep Extension
- 4 sets of 8 reps with 130 lbs

7. Core: Hanging Leg Raises
- 4 sets of 20 reps

View attachment 31596

October 15th/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)

You look fantastic if you ask me. Can definitely tell that you are well conditioned and you're in great shape. Keep up the good work that training and that diet really pays off. @JeffSter

 

[RoySimpson]

October 15/Upper Body (Push)

1. Barbell Bench Press
- Warm-up: 3 sets of 15 reps with 200 lbs
- Working sets: 5 sets of 8 reps with 257 lbs

2. Single Dumbbell Shoulder Press
- 3 sets of 15 reps with 63 lbs

3. Incline Dumbbell Press
- 4 sets of 12 reps with 135 lbs

4. Tricep Dips
- 4 sets of 15 reps (w: 95 lbs)

5. Lateral Raises
- 4 sets of 10 reps with 95 lbs

6. Overhead Tricep Extension
- 4 sets of 8 reps with 130 lbs

7. Core: Hanging Leg Raises
- 4 sets of 20 reps

View attachment 31596

October 15th/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)

@JeffSter looking strong right here!

 

[JeffSter]

yes big shoulders bro

Obrigado

 

[JeffSter]

@JeffSter looking strong right here!

Obrigado

 

[JeffSter]

You look fantastic if you ask me. Can definitely tell that you are well conditioned and you're in great shape. Keep up the good work that training and that diet really pays off. @JeffSter

Obrigado

 

[JeffSter]

@JeffSter Bro. Is this an impressive workout! Let me tell you. You certainly hit many body parts on it. I really like it.

Obrigado

 

[JeffSter]

@JeffSter You are looking solid on this one. The food is incredible, man. I can't fault anything you're eating.

Obrigado

 

[JeffSter]

dinner and lunch looks good. @JeffSter Strong eating makes a strong body. Sounds really good mixing up those nuts.

Obrigado

 

[JeffSter]

It looks like you're training at sort of a boxing gym. I like it a lot. Very old school setting. You've got some nice equipment over there. @JeffSter

No school like the old school - obrigado