Approved Log Testosterone Primobolan Anavar cycle Log

[JeffSter]

very motivational update

Obrigado

 

[JeffSter]

you have amazing consistency about your training

Obrigado

 

[JeffSter]

Bros this is some amazing volume we're proud of you

Obrigado

 

[JeffSter]

keep up the good work every workout you keep getting stronger

I'm definitely committed. Obrigado

 

[JeffSter]

there is no stopping you at this point

 

[JeffSter]

September 13/Lower Body

1. Barbell Squats
- Working sets: 4 sets of 12 reps with 235 lbs

2. Romanian Deadlifts
- 3 sets of 15 reps with 235 lbs

3. Leg Press
- 3 sets of 20 reps with 410 lbs

4. Bulgarian Split Squats
- 3 sets of 20 reps per leg with 135 lbs



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

September 13/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)

 

[Jayne Scott]

Great update

 

[JeffSter]

Great update

Obrigado

 

[JeffSter]

September 16/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 plates

September 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: - Protein bar (1 serving)

Week 11 - 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

 

[JeffSter]

September 16/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
View attachment 25261
View attachment 25262
8. Core: Russian Twists
- 3 sets of 20 reps (10 per side) with a 25 lbs plates

September 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: - Protein bar (1 serving)

Week 11 - 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

 

[JeffSter]

September 16/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
View attachment 25261
View attachment 25262
8. Core: Russian Twists
- 3 sets of 20 reps (10 per side) with a 25 lbs plates

September 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: - Protein bar (1 serving)

Week 11 - 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

 

[JeffSter]

September 16/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 plates

September 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: - Protein bar (1 serving)

Week 11 - 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

 

[Jayne Scott]

September 16/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
View attachment 25265
View attachment 25266

8. Core: Russian Twists
- 3 sets of 20 reps (10 per side) with a 25 lbs plates

September 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: - Protein bar (1 serving)

Week 11 - 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

Great to see you succeed, keep on grinding

 

[JeffSter]

Great to see you succeed, keep on grinding

Obrigado

 

[JeffSter]

September 18/Upper Body (Push)

1. Barbell Bench Press
- Warm-up: 3 sets of 15 reps with 135 lbs
- Working sets: 5 sets of 25 reps with 187 lbs

2. Single Dumbbell Shoulder Press
- 3 sets of 25 reps with 66 lbs

3. Incline Dumbbell Press
- 4 sets of 25 reps with 66 lbs


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

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

6. Overhead Tricep Extension
- 4 sets of 25 reps with 60 lbs

7. Core: Hanging Leg Raises
- 4 sets of 25 reps

September 18/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 11 - 1.5 mg Arimidex

 

[Jayne Scott]

September 18/Upper Body (Push)

1. Barbell Bench Press
- Warm-up: 3 sets of 15 reps with 135 lbs
- Working sets: 5 sets of 25 reps with 187 lbs

2. Single Dumbbell Shoulder Press
- 3 sets of 25 reps with 66 lbs

3. Incline Dumbbell Press
- 4 sets of 25 reps with 66 lbs
View attachment 25301
View attachment 25302
4. Tricep Dips
- 4 sets of 25 reps (w: 25 lbs)

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

6. Overhead Tricep Extension
- 4 sets of 25 reps with 60 lbs

7. Core: Hanging Leg Raises
- 4 sets of 25 reps

September 18/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 11 - 1.5 mg Arimidex

Great one

 

[JeffSter]

Great one

Obrigado

 

[JeffSter]

September 20/Lower Body

1. Barbell Squats
- Working sets: 4 sets of 12 reps with 235 lbs

2. Romanian Deadlifts
- 3 sets of 15 reps with 235 lbs

3. Leg Press
- 3 sets of 20 reps with 410 lbs

4. Bulgarian Split Squats
- 3 sets of 20 reps per leg with 135 lbs

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

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)

 

[JeffSter]

September 23/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 plates





September 23rd/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)

Week 12 - 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

 

[JeffSter]

September 25/Upper Body (Push)

1. Barbell Bench Press
- Warm-up: 3 sets of 15 reps with 135 lbs
- Working sets: 5 sets of 25 reps with 187 lbs

2. Single Dumbbell Shoulder Press
- 3 sets of 25 reps with 66 lbs

3. Incline Dumbbell Press
- 4 sets of 25 reps with 66 lbs

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

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

6. Overhead Tricep Extension
- 4 sets of 25 reps with 60 lbs

7. Core: Hanging Leg Raises
- 4 sets of 25 reps





September 25/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 12 - 1.5 mg Arimidex