Approved Log Testosterone Primobolan Anavar cycle Log

[SuperAbsVin]

August 12/Lower Body

1. Barbell Squats
Warm-up: 2 sets × 8–10 reps
Working Sets: 4 sets × 6–10 reps

2. Romanian Deadlifts
3 sets × 8–12 reps

3. Leg Press
3 sets × 10–15 reps

4. Bulgarian Split Squats
3 sets × 10–12 reps per leg

View attachment 38669
5. Leg Curls
3 sets × 10–15 reps

6. Standing Calf Raises
4 sets × 12–20 reps

7. Core: Weighted Plank
3 sets × 45–60 seconds

Diet

Breakfast
Whole grain pancakes (4)
Fresh berries
Greek yogurt (2 cups)
3 whole eggs

Snack
1 pear
Mixed nuts (¼ cup)

Lunch
Whole grain falafel wrap
6 oz grilled chicken breast
Lentil soup (1½ cups)

Pre/Post-Workout Snack
Cheese sticks (2)
Grapes
Whey protein shake (1 scoop)

Dinner
Whole grain pasta
Shrimp (8 oz)
Olive oil, garlic, cherry tomatoes and spinach
Steamed asparagus (2 cups)

Before Bed
Cottage cheese (2 cups)
Sliced peaches

strong !

 

[JeffSter]

strong !

Obrigado

 

[JeffSter]

August 14/Upper Body (Push)

1. Barbell Bench Press
Warm-up: 2 sets × 8-10 reps
Working Sets: 4 sets × 6-10 reps



2. Single Dumbbell Shoulder Press
3 sets × 8-12 reps

3. Incline Dumbbell Press
3 sets × 8-12 reps

4. Triceps Dips
3 sets × 8-12 reps

5. Lateral Raises
4 sets × 12-20 reps

Diet

Breakfast
Scrambled eggs (4)
Smoked salmon (4 oz)
Whole grain toast (2 slices)
Avocado (½)
Orange juice (1 cup)

Snack
Cottage cheese (2 cups)
Strawberries

Lunch
Whole grain chicken gyro
8 oz grilled chicken breast
Greek salad with feta
Olive oil dressing

Pre/Post-Workout Snack
Mixed nuts (¼ cup)
Dried apricots (¼ cup)
Whey protein shake (1 scoop)

Dinner
Stuffed bell peppers (made with 8 oz lean ground turkey, brown rice, tomatoes, onions, topped with cheese) – 2 peppers
Steamed green beans (2 cups)

Before Bed
Protein shake (2 scoops whey protein, almond milk and 1 banana)

 

[JeffSter]

August 17/Upper Body (Pull)

1. Deadlifts
Warm-up: 2 sets × 8-10 reps
Working Sets: 3 sets × 5-8 reps

2. Pull-Ups
4 sets × 8-12 reps

3. Bent-Over Barbell Rows
4 sets × 8-12 reps

4. One-Arm Dumbbell Rows
3 sets × 10-12 reps per arm

5. Face Pulls
3 sets × 15-20 reps


Diet

Breakfast:
Oatmeal (1½ cups) made with milk
1 medium banana
Walnuts (¼ cup)
Maple syrup (1 tbsp)
4 scrambled eggs

Snack:
Greek yogurt (2 cups)
Almonds (¼ cup)

Lunch:
Whole grain tuna sandwich (8 oz tuna, Greek yogurt, celery, red onion)
Large side salad with olive oil dressing
1 piece of fruit

Pre/Post-Workout Snack:
Smoothie:
2 cups spinach
1 banana
1 cup mixed berries
1½ cups almond milk
2 scoops whey protein

Dinner:
Grilled lamb chops (8 oz)
Couscous (1½ cups)
Roasted Brussels sprouts (2 cups)
Tzatziki (¼ cup)

Before Bed:
Protein bar

 

[JeffSter]

August 19/Lower Body

1. Barbell Squats
Warm-up: 2 sets × 8–10 reps
Working Sets: 4 sets × 6–10 reps

2. Romanian Deadlifts
3 sets × 8–12 reps

3. Leg Press
3 sets × 10–15 reps

4. Bulgarian Split Squats
3 sets × 10–12 reps per leg

5. Leg Curls
3 sets × 10–15 reps

6. Standing Calf Raises
4 sets × 12–20 reps

7. Core: Weighted Plank
3 sets × 45–60 seconds



Diet

Breakfast
Whole grain pancakes (4)
Fresh berries
Greek yogurt (2 cups)
3 whole eggs

Snack
1 pear
Mixed nuts (¼ cup)

Lunch
Whole grain falafel wrap
6 oz grilled chicken breast
Lentil soup (1½ cups)

Pre/Post-Workout Snack
Cheese sticks (2)
Grapes
Whey protein shake (1 scoop)

Dinner
Whole grain pasta
Shrimp (8 oz)
Olive oil, garlic, cherry tomatoes and spinach
Steamed asparagus (2 cups)

Before Bed
Cottage cheese (2 cups)
Sliced peaches