Approved Log Testosterone Primobolan Anavar cycle Log

[JeffSter]

Looking good man. I like that you are hitting the key compound lifts with squats and deads recently.

 

[JeffSter]

love you buddy it's an amazing Improvement already and it's still early

 

[JeffSter]

you're getting some good conditioning and you're pushing it

 

[JeffSter]

keep up with the consistency that's what I like to see

obrigado

 

[JeffSter]

Good job with your update @JeffSter

 

[JeffSter]

your training is definitely hardcore and consistent

 

[JeffSter]

you're doing an amazing job man much respect

obrigado

 

[JeffSter]

looking good man much respect

 

[JeffSter]

still early in this log and already you're on a roll

 

[JeffSter]

I love that you're seeing the success

 

[JeffSter]

to know your body very well that's great

 

[JeffSter]

absolutely thorough updates on the training

 

[JeffSter]

August 14/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. Single Dumbbell Shoulder Press
- 3 sets of 12 reps with 55 lbs



3. Incline Dumbbell Press
- 3 sets of 12 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

August 14/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)

 

[JeffSter]

August 16/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 135 lbs


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 16/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)

 

[Noah Wixx]

I like the variety in the food groups for your diet nicely done

 

[JeffSter]

I like the variety in the food groups for your diet nicely done

Thank you

 

[JeffSter]

August 19/Upper Body (Pull)

1. Deadlifts
- Warm-up: 2 sets of 10 reps with 185 lbs
- Working sets: 4 sets of 6 reps with 297 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 19/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 7 - 500 mg (250 mg Monday & 250 mg Thursday) test cyp, 400 mg primo (200 mg Monday & 200 mg Thursday) and 1.5 mg Arimidex EOD
NB: I've stopped taking Anavar this week.

 

[JeffSter]

August 21/Upper Body (Push)

1. Barbell Bench Press
- Warm-up: 2 sets of 15 reps with 135 lbs
- Working sets: 4 sets of 20 reps with 198 lbs

2. Single Dumbbell Shoulder Press
- 3 sets of 20 reps with 66 lbs




3. Incline Dumbbell Press
- 3 sets of 20 reps with 66 lbs

4. Tricep Dips
- 3 sets of 20 reps (w: 25 lbs)

5. Lateral Raises
- 3 sets of 20 reps with 25 lbs

6. Overhead Tricep Extension
- 3 sets of 20 reps with 60 lbs

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

August 21/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)

 

[JeffSter]

August 23/Lower Body

1. Barbell Squats
- Working sets: 4 sets of 10 reps with 235 lbs

2. Romanian Deadlifts
- 3 sets of 12 reps with 235 lbs

3. Leg Press
- 3 sets of 15 reps with 410 lbs

4. Bulgarian Split Squats
- 3 sets of 15 reps per leg with 55 lbs dbs


5. Leg Curls
- 3 sets of 20 reps with 100 lbs

6. Standing Calf Raises
- 3 sets of 20 reps with 160 lbs

7. Core: Planks
- 3 sets of 60 seconds

August 16/Diet

Breakfast: - Smoothie bowl (blend 1 banana, 1/2 cup Greek yogurt, 1/2 cup spinach, 1/2 cup berries) topped with granola (1/4 cup) and chia seeds (1 tbsp)

Snack: - Hard-boiled eggs (2)

Lunch: - Grilled turkey breast (6 oz) with wild rice (1 cup) and mixed vegetable salad with olive oil dressing (2 tbsp)
- Hummus (1/4 cup) with bell pepper strips (1 cup)

Snack: - Apple slices (1 medium) with almond butter (2 tbsp)

Dinner: - Baked cod (6 oz) with sweet potato (1 large) and a side of sautéed spinach with garlic (1 cup)
- Side of quinoa salad (1 cup)

Snack: - Greek yogurt (1 cup) with honey (1 tbsp) and walnuts (1/4 cup)

Week 7 - 1.5 mg Arimidex

 

[JeffSter]

August 26/Upper Body (Pull)

1. Deadlifts
- Warm-up: 2 sets of 10 reps with 185 lbs
- Working sets: 4 sets of 6 reps with 297 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 26/Diet

Breakfast: - Scrambled eggs (3) with smoked salmon (2 oz) and whole grain toast (2 slices) with avocado (1/2)
- Orange juice (1 cup)

Snack: - Cottage cheese (1 cup) with sliced strawberries (1/2 cup)

Lunch: - Chicken gyros (whole grain pita, 6 oz grilled chicken, tzatziki, mixed greens, tomato, cucumber)
- Greek salad (2 cups) with feta cheese and olive oil dressing (2 tbsp)

Snack: - Mixed nuts (1/4 cup) with dried apricots (1/4 cup)

Dinner: - Stuffed bell peppers (ground turkey, brown rice, tomatoes, onions, topped with cheese) - 2 peppers
- Side of steamed green beans (1 cup)

Snack: - Protein shake (1 scoop protein powder, 1 cup almond milk, 1 banana)

Week 8 - 500 mg (250 mg Monday & 250 mg Thursday) test cyp, 400 mg primo (200 mg Monday & 200 mg Thursday) and 1.5 mg Arimidex EOD.