Approved Log Testosterone Primobolan Anavar cycle Log

[JeffSter]

Good job doing the Bulgarian, split squats, and then following up with leg curls. Good balance to the legs.

Obrigado

 

[JeffSter]

Really looking forward to your next updates.
Your lower body workouts are very solid. I like the planks that you're doing as well.

Obrigado bro

 

[JeffSter]

Not bad, a lunch tuna, salad sandwich, you get in some good Omega.
Good fats are very essential.

Obrigado

 

[JeffSter]

December 16/Upper Body (Pull)

1. Deadlifts
- Warm-up: 2 sets of 15 reps with 200 lbs
- Working sets: 4 sets of 15 reps with 312 lbs

2. Pull-Ups
- 3 sets of 15 reps 40 lbs

3. Bent Over Barbell Rows
- 3 sets of 15 reps with 213 lbs

4. One-Arm Dumbbell Rows
- 3 sets of 15 reps per arm with 85 lbs

5. Face Pulls
- 3 sets of 15 reps with 80 lbs



December 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 (for muscle gain)
- Protein bar (1 serving)

 

[JeffSter]

December 18/Upper Body (Push)

1. Barbell Bench Press
- Warm-up: 3 sets of 15 reps with 160 lbs
- Working sets: 5 sets of 20 reps with 217 lbs

2. Single Dumbbell Shoulder Press
- 3 sets of 20 reps with 96 lbs

3. Incline Dumbbell Press
- 4 sets of 20 reps with 96 lbs

4. Tricep Dips
- 4 sets of 20 reps (w: 55 lbs)

5. Lateral Raises
- 4 sets of 20 reps with 55 lbs

6. Overhead Tricep Extension
- 4 sets of 20 reps with 90 lbs

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



December 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)

 

[JeffSter]

December 20/Lower Body

1. Barbell Squats
- Working sets: 4 sets of 20 reps with 265 lbs

2. Romanian Deadlifts
- 3 sets of 20 reps with 265 lbs

3. Leg Press
- 3 sets of 20 reps with 435 lbs

4. Bulgarian Split Squats
- 3 sets of 20 reps per leg with 170 lbs

5. Leg Curls
- 3 sets of 20 reps with 135 lbs

6. Standing Calf Raises
- 3 sets of 20 reps with 195 lbs

7. Core: Planks
- 3 sets of 60 seconds



December 20 th/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)

 

[ceo]

Bros. You are the man. I love the picture of you posing with dumbbell.
You got a nice physique.

 

[ROIDDERS]

Great job, man. I like your Portuguese.

I'm learning the language slowly, but surely

 

[chesty]

Breakfast seems amazing with the oatmeal banana and nuts.

Good nutrition. Gets you fueled up.

 

[e2]

I love how your gym has so much room.
Gives you the opportunity to really push yourself.

 

[2thick]

Interesting, how you're hitting the big salmon with the pasta. Sounds really good.

I might have to try that recipe.

 

[Vadim Fedorov]

That is a heck of a leg workout, you put together.

Bulgarian and Romanian deadlifts are definitely hardcore.

 

[Wootoom]

Great workouts and great diet, going into the weekend.
Really enjoy reading this your nutritions on point.