Approved Log Testosterone Primobolan Anavar cycle Log
- Thread starter JeffSter
- Start date
July 22/Upper Body (Pull)
1. Deadlifts
- Warm-up: 2 sets of 10 reps with 145 lbs
- Working sets: 4 sets of 6 reps with 285 lbs
2. Pull-Ups
- 3 sets of 10 reps (25 lbs)
3. Bent Over Barbell Rows
- 3 sets of 10 reps with 1985 lbs
4. One-Arm Dumbbell Rows
- 3 sets of 10 reps per arm with 70 lbs
5. Face Pulls
- 3 sets of 15 reps with 60 lbs
6. Barbell Bicep Curls
- 3 sets of 12 reps with 70 lbs
7. Hammer Curls
- 3 sets of 15 reps with 30 lbs dumbbells
8. Core: Russian Twists
- 3 sets of 20 reps (10 per side) with a 25 lbs plate
July 22/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)
Week 3 - 500 mg (250 mg Monday & 250 mg Thursday) test cyp, 50 mg/day anavar, 400 mg primo (200 mg Monday & 200 mg Thursday) and 1.5 mg Arimidex EOD
1. Deadlifts
- Warm-up: 2 sets of 10 reps with 145 lbs
- Working sets: 4 sets of 6 reps with 285 lbs
2. Pull-Ups
- 3 sets of 10 reps (25 lbs)
3. Bent Over Barbell Rows
- 3 sets of 10 reps with 1985 lbs
4. One-Arm Dumbbell Rows
- 3 sets of 10 reps per arm with 70 lbs
5. Face Pulls
- 3 sets of 15 reps with 60 lbs
6. Barbell Bicep Curls
- 3 sets of 12 reps with 70 lbs
7. Hammer Curls
- 3 sets of 15 reps with 30 lbs dumbbells
8. Core: Russian Twists
- 3 sets of 20 reps (10 per side) with a 25 lbs plate
July 22/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)
Week 3 - 500 mg (250 mg Monday & 250 mg Thursday) test cyp, 50 mg/day anavar, 400 mg primo (200 mg Monday & 200 mg Thursday) and 1.5 mg Arimidex EOD
Core is tight man
I appreciate you man
July 24/Upper Body (Push)
1. Barbell Bench Press
- Warm-up: 2 sets of 10 reps with 135 lbs
- Working sets: 4 sets of 8 reps with 198 lbs
2. Dumbbell Shoulder Press
- 3 sets of 10 reps with 50 lbs
3. Incline Dumbbell Press
- 3 sets of 10 reps with 66 lbs
4. Tricep Dips
- 3 sets of 12 reps (w: 25 lbs)
5. Lateral Raises
- 3 sets of 12 reps with 25 lbs
6. Overhead Tricep Extension
- 3 sets of 12 reps with 60 lbs
7. Core: Hanging Leg Raises
- 3 sets of 15 reps
(Week 3 - 50 mg Anavar)
July 17/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: - Whole grain crackers (10) with a serving of cheese (2 oz)
1. Barbell Bench Press
- Warm-up: 2 sets of 10 reps with 135 lbs
- Working sets: 4 sets of 8 reps with 198 lbs
2. Dumbbell Shoulder Press
- 3 sets of 10 reps with 50 lbs
3. Incline Dumbbell Press
- 3 sets of 10 reps with 66 lbs
4. Tricep Dips
- 3 sets of 12 reps (w: 25 lbs)
5. Lateral Raises
- 3 sets of 12 reps with 25 lbs
6. Overhead Tricep Extension
- 3 sets of 12 reps with 60 lbs
7. Core: Hanging Leg Raises
- 3 sets of 15 reps
(Week 3 - 50 mg Anavar)
July 17/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: - Whole grain crackers (10) with a serving of cheese (2 oz)
killin it dude
Great job
obrigado
July26/Lower Body
1. Barbell Squats
- Working sets: 4 sets of 8 reps with 225 lbs
2. Romanian Deadlifts
- 3 sets of 10 reps with 225 lbs
3. Leg Press
- 3 sets of 12 reps with 400 lbs
4. Bulgarian Split Squats
- 3 sets of 10 reps per leg with 55 lbs dumbbells
5. Leg Curls
- 3 sets of 15 reps with 90 lbs
6. Standing Calf Raises
- 3 sets of 20 reps with 150 lbs
7. Core: Planks
- 3 sets of 60 seconds
(Week 3 - 50 mg Anavar and 1.5 mg Arimidex)
July 26/Diet
Breakfast: - Pap (maize porridge) with milk and honey
- Fresh fruit salad (1 cup)
Snack: - Roasted peanuts (1/4 cup)
Lunch: - Grilled chicken (6 oz) with jollof rice (1 cup) and a side of steamed vegetables (2 cups)
Snack: - Sliced mango (1 medium)
Dinner: - Fish stew (tilapia, tomatoes, onions) with plantains (1 large) and sautéed spinach (2 cups)
1. Barbell Squats
- Working sets: 4 sets of 8 reps with 225 lbs
2. Romanian Deadlifts
- 3 sets of 10 reps with 225 lbs
3. Leg Press
- 3 sets of 12 reps with 400 lbs
4. Bulgarian Split Squats
- 3 sets of 10 reps per leg with 55 lbs dumbbells
5. Leg Curls
- 3 sets of 15 reps with 90 lbs
6. Standing Calf Raises
- 3 sets of 20 reps with 150 lbs
7. Core: Planks
- 3 sets of 60 seconds
(Week 3 - 50 mg Anavar and 1.5 mg Arimidex)
July 26/Diet
Breakfast: - Pap (maize porridge) with milk and honey
- Fresh fruit salad (1 cup)
Snack: - Roasted peanuts (1/4 cup)
Lunch: - Grilled chicken (6 oz) with jollof rice (1 cup) and a side of steamed vegetables (2 cups)
Snack: - Sliced mango (1 medium)
Dinner: - Fish stew (tilapia, tomatoes, onions) with plantains (1 large) and sautéed spinach (2 cups)
July 22/Upper Body (Pull)
1. Deadlifts
- Warm-up: 2 sets of 10 reps with 145 lbs
- Working sets: 4 sets of 6 reps with 285 lbs
2. Pull-Ups
- 3 sets of 10 reps (25 lbs)
3. Bent Over Barbell Rows
- 3 sets of 10 reps with 198 lbs
4. One-Arm Dumbbell Rows
- 3 sets of 10 reps per arm with 70 lbs
5. Face Pulls
- 3 sets of 15 reps with 60 lbs
6. Barbell Bicep Curls
- 3 sets of 12 reps with 70 lbs
7. Hammer Curls
- 3 sets of 15 reps with 30 lbs dumbbells
8. Core: Russian Twists
- 3 sets of 20 reps (10 per side) with a 25 lbs plate
July 29/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: - Protein bar (1 serving)
Week 4 - 500 mg (250 mg Monday & 250 mg Thursday) test cyp, 50 mg/day anavar, 400 mg primo (200 mg Monday & 200 mg Thursday) and 1.5 mg Arimidex EOD
1. Deadlifts
- Warm-up: 2 sets of 10 reps with 145 lbs
- Working sets: 4 sets of 6 reps with 285 lbs
2. Pull-Ups
- 3 sets of 10 reps (25 lbs)
3. Bent Over Barbell Rows
- 3 sets of 10 reps with 198 lbs
4. One-Arm Dumbbell Rows
- 3 sets of 10 reps per arm with 70 lbs
5. Face Pulls
- 3 sets of 15 reps with 60 lbs
6. Barbell Bicep Curls
- 3 sets of 12 reps with 70 lbs
7. Hammer Curls
- 3 sets of 15 reps with 30 lbs dumbbells
8. Core: Russian Twists
- 3 sets of 20 reps (10 per side) with a 25 lbs plate
July 29/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: - Protein bar (1 serving)
Week 4 - 500 mg (250 mg Monday & 250 mg Thursday) test cyp, 50 mg/day anavar, 400 mg primo (200 mg Monday & 200 mg Thursday) and 1.5 mg Arimidex EOD
July 31/Upper Body (Push)
1. Barbell Bench Press
- Warm-up: 2 sets of 10 reps with 135 lbs
- Working sets: 4 sets of 8 reps with 198 lbs
2. Dumbbell Shoulder Press
- 3 sets of 10 reps with 50 lbs
3. Incline Dumbbell Press
- 3 sets of 10 reps with 66 lbs
4. Tricep Dips
- 3 sets of 12 reps (w: 25 lbs)
5. Lateral Raises
- 3 sets of 12 reps with 25 lbs
6. Overhead Tricep Extension
- 3 sets of 12 reps with 60 lbs
7. Core: Hanging Leg Raises
- 3 sets of 15 reps
July 31/Diet
Breakfast: - Whole grain pancakes (3) with fresh berries and a side of Greek yogurt (1 cup)
Snack: - Pear (1 medium) with a handful of mixed nuts (1/4 cup)
Lunch: - Falafel wrap (whole grain tortilla, 4 falafel balls, mixed greens, tomato, cucumber, tzatziki)
- Lentil soup (1 cup)
Snack: - Cheese sticks (2) with a small handful of grapes
Dinner: - Shrimp pasta (whole grain pasta, 6 oz shrimp, olive oil, garlic, cherry tomatoes, spinach)
- Side of steamed asparagus (1 cup)
Snack: - Cottage cheese (1 cup) with sliced peaches (1/2 cup)
(Week 4 - 50 mg Anavar)
1. Barbell Bench Press
- Warm-up: 2 sets of 10 reps with 135 lbs
- Working sets: 4 sets of 8 reps with 198 lbs
2. Dumbbell Shoulder Press
- 3 sets of 10 reps with 50 lbs
3. Incline Dumbbell Press
- 3 sets of 10 reps with 66 lbs
4. Tricep Dips
- 3 sets of 12 reps (w: 25 lbs)
5. Lateral Raises
- 3 sets of 12 reps with 25 lbs
6. Overhead Tricep Extension
- 3 sets of 12 reps with 60 lbs
7. Core: Hanging Leg Raises
- 3 sets of 15 reps
July 31/Diet
Breakfast: - Whole grain pancakes (3) with fresh berries and a side of Greek yogurt (1 cup)
Snack: - Pear (1 medium) with a handful of mixed nuts (1/4 cup)
Lunch: - Falafel wrap (whole grain tortilla, 4 falafel balls, mixed greens, tomato, cucumber, tzatziki)
- Lentil soup (1 cup)
Snack: - Cheese sticks (2) with a small handful of grapes
Dinner: - Shrimp pasta (whole grain pasta, 6 oz shrimp, olive oil, garlic, cherry tomatoes, spinach)
- Side of steamed asparagus (1 cup)
Snack: - Cottage cheese (1 cup) with sliced peaches (1/2 cup)
(Week 4 - 50 mg Anavar)
August 2/Lower Body
1. Barbell Squats
- Working sets: 4 sets of 8 reps with 225 lbs
2. Romanian Deadlifts
- 3 sets of 10 reps with 225 lbs
3. Leg Press
- 3 sets of 12 reps with 400 lbs
4. Bulgarian Split Squats
- 3 sets of 10 reps per leg with 55 lbs dumbbells
5. Leg Curls
- 3 sets of 15 reps with 90 lbs
6. Standing Calf Raises
- 3 sets of 20 reps with 150 lbs
7. Core: Planks
- 3 sets of 60 seconds
(Week 3 - 50 mg Anavar and 1.5 mg Arimidex)
August 2/Diet
Breakfast: - Pap (maize porridge) with milk and honey
- Fresh fruit salad (1 cup)
Snack: - Roasted peanuts (1/4 cup)
Lunch: - Grilled chicken (6 oz) with jollof rice (1 cup) and a side of steamed vegetables (2 cups)
Snack: - Sliced mango (1 medium)
Dinner: - Fish stew (tilapia, tomatoes, onions) with plantains (1 large) and sautéed spinach (2 cups)
1. Barbell Squats
- Working sets: 4 sets of 8 reps with 225 lbs
2. Romanian Deadlifts
- 3 sets of 10 reps with 225 lbs
3. Leg Press
- 3 sets of 12 reps with 400 lbs
4. Bulgarian Split Squats
- 3 sets of 10 reps per leg with 55 lbs dumbbells
5. Leg Curls
- 3 sets of 15 reps with 90 lbs
6. Standing Calf Raises
- 3 sets of 20 reps with 150 lbs
7. Core: Planks
- 3 sets of 60 seconds
(Week 3 - 50 mg Anavar and 1.5 mg Arimidex)
August 2/Diet
Breakfast: - Pap (maize porridge) with milk and honey
- Fresh fruit salad (1 cup)
Snack: - Roasted peanuts (1/4 cup)
Lunch: - Grilled chicken (6 oz) with jollof rice (1 cup) and a side of steamed vegetables (2 cups)
Snack: - Sliced mango (1 medium)
Dinner: - Fish stew (tilapia, tomatoes, onions) with plantains (1 large) and sautéed spinach (2 cups)
August 5/Upper Body (Pull)
1. Deadlifts
- Warm-up: 2 sets of 10 reps with 145 lbs
- Working sets: 4 sets of 6 reps with 285 lbs
2. Pull-Ups
- 3 sets of 10 reps 25 lbs
3. Bent Over Barbell Rows
- 3 sets of 10 reps with 198 lbs
4. One-Arm Dumbbell Rows
- 3 sets of 10 reps per arm with 70 lbs
5. Face Pulls
- 3 sets of 15 reps with 60 lbs
6. Barbell Bicep Curls
- 3 sets of 12 reps with 70 lbs
7. Hammer Curls
- 3 sets of 15 reps with 30 lbs dumbbells
8. Core: Russian Twists
- 3 sets of 20 reps (10 per side) with a 25 lbs plate
August 5/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)
Week 5 - 500 mg (250 mg Monday & 250 mg Thursday) test cyp, 50 mg/day anavar, 400 mg primo (200 mg Monday & 200 mg Thursday) and 1.5 mg Arimidex EOD
1. Deadlifts
- Warm-up: 2 sets of 10 reps with 145 lbs
- Working sets: 4 sets of 6 reps with 285 lbs
2. Pull-Ups
- 3 sets of 10 reps 25 lbs
3. Bent Over Barbell Rows
- 3 sets of 10 reps with 198 lbs
4. One-Arm Dumbbell Rows
- 3 sets of 10 reps per arm with 70 lbs
5. Face Pulls
- 3 sets of 15 reps with 60 lbs
6. Barbell Bicep Curls
- 3 sets of 12 reps with 70 lbs
7. Hammer Curls
- 3 sets of 15 reps with 30 lbs dumbbells
8. Core: Russian Twists
- 3 sets of 20 reps (10 per side) with a 25 lbs plate
August 5/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)
Week 5 - 500 mg (250 mg Monday & 250 mg Thursday) test cyp, 50 mg/day anavar, 400 mg primo (200 mg Monday & 200 mg Thursday) and 1.5 mg Arimidex EOD
Great update
ObrigadoGreat update
August 7/Upper Body (Push)
1. Barbell Bench Press
- Warm-up: 2 sets of 15 reps with 135 lbs
- Working sets: 4 sets of 12 reps with 198 lbs
2. Dumbbell Shoulder Press
- 3 sets of 12 reps with 50 lbs
3. Incline Dumbbell Press
- 3 sets of 12 reps with 66 lbs
4.Tricep Dips
- 3 sets of 15 reps (w: 25 lbs)
5. Lateral Raises
- 3 sets of 15 reps with 25 lbs
6. Overhead Tricep Extension
- 3 sets of 15 reps with 60 lbs
7. Core: Hanging Leg Raises
- 3 sets of 20 reps
August 7/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
1. Barbell Bench Press
- Warm-up: 2 sets of 15 reps with 135 lbs
- Working sets: 4 sets of 12 reps with 198 lbs
2. Dumbbell Shoulder Press
- 3 sets of 12 reps with 50 lbs
3. Incline Dumbbell Press
- 3 sets of 12 reps with 66 lbs
4.Tricep Dips
- 3 sets of 15 reps (w: 25 lbs)
5. Lateral Raises
- 3 sets of 15 reps with 25 lbs
6. Overhead Tricep Extension
- 3 sets of 15 reps with 60 lbs
7. Core: Hanging Leg Raises
- 3 sets of 20 reps
August 7/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
Last edited:
August 9/Lower Body
1. Barbell Squats
- Working sets: 4 sets of 10 reps with 225 lbs
2. Romanian Deadlifts
- 3 sets of 12 reps with 225 lbs
3. Leg Press
- 3 sets of 15 reps with 400 lbs
4. Bulgarian Split Squats
- 3 sets of 15 reps per leg with 55 lbs dumbbells
5. Leg Curls
- 3 sets of 20 reps with 90 lbs
6. Standing Calf Raises
- 3 sets of 20 reps with 150 lbs
7. Core: Planks
- 3 sets of 60 seconds
August 912/Diet
Breakfast: - Whole grain pancakes (3) with fresh berries and a side of Greek yogurt (1 cup)
Snack: - Pear (1 medium) with a handful of mixed nuts (1/4 cup)
Lunch: - Falafel wrap (whole grain tortilla, 4 falafel balls, mixed greens, tomato, cucumber, tzatziki)
- Lentil soup (1 cup)
Snack: - Cheese sticks (2) with a small handful of grapes
Dinner: - Shrimp pasta (whole grain pasta, 6 oz shrimp, olive oil, garlic, cherry tomatoes, spinach)
- Side of steamed asparagus (1 cup)
Snack: - Cottage cheese (1 cup) with sliced peaches (1/2 cup)
(Week 5 - 50 mg Anavar and 1.5 mg Arimidex)
1. Barbell Squats
- Working sets: 4 sets of 10 reps with 225 lbs
2. Romanian Deadlifts
- 3 sets of 12 reps with 225 lbs
3. Leg Press
- 3 sets of 15 reps with 400 lbs
4. Bulgarian Split Squats
- 3 sets of 15 reps per leg with 55 lbs dumbbells
5. Leg Curls
- 3 sets of 20 reps with 90 lbs
6. Standing Calf Raises
- 3 sets of 20 reps with 150 lbs
7. Core: Planks
- 3 sets of 60 seconds
August 912/Diet
Breakfast: - Whole grain pancakes (3) with fresh berries and a side of Greek yogurt (1 cup)
Snack: - Pear (1 medium) with a handful of mixed nuts (1/4 cup)
Lunch: - Falafel wrap (whole grain tortilla, 4 falafel balls, mixed greens, tomato, cucumber, tzatziki)
- Lentil soup (1 cup)
Snack: - Cheese sticks (2) with a small handful of grapes
Dinner: - Shrimp pasta (whole grain pasta, 6 oz shrimp, olive oil, garlic, cherry tomatoes, spinach)
- Side of steamed asparagus (1 cup)
Snack: - Cottage cheese (1 cup) with sliced peaches (1/2 cup)
(Week 5 - 50 mg Anavar and 1.5 mg Arimidex)
big leg day man
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