Approved Log Testosterone Primobolan Anavar cycle Log

[Wootoom]

I haven't had a hummus in a long time. But it's really delicious if made from scratch.

 

[Jayne Scott]

Nice one @JeffSter

 

[JeffSter]

Bros. Nice job on those hanging raises. That's how you build a strong core.

Obrigado

 

[JeffSter]

Nice one @JeffSter

 

[JeffSter]

I haven't had a hummus in a long time. But it's really delicious if made from scratch.

Spot on

 

[JeffSter]

Beautiful work on this.

The lunch looks fantastic.

Obrigado

 

[JeffSter]

You're gonna have to share some recipes with us. I'm interested in doing the roasted vegetables as well.

No problem

 

[JeffSter]

Keep up the good work, man. I like the different foods you put together.

Big, salmon or vegetables is awesome.

Obrigado

 

[JeffSter]

That's cool that you can train at your gym with no shirt. That's a real gym right there.

Obrigado

 

[JeffSter]

You are a Portuguese machine.

Keep up the good work.

Obrigado

 

[JeffSter]

February 3/Upper Body (Push)

1. Barbell Bench Press
- Warm-up: 3 sets of 20 reps with 170 lbs
- Working sets: 5 sets of 20 reps with 227 lbs

2. Single Dumbbell Shoulder Press
- 3 sets of 20 reps with 105 lbs

3. Incline Dumbbell Press
- 4 sets of 20 reps with 110 lbs

4. Tricep Dips
- 4 sets of 20 reps (w: 70 lbs)

5. Lateral Raises
- 4 sets of 20 reps with 70 lbs

6. Overhead Tricep Extension
- 4 sets of 20 reps with 105 lbs

7. Core: Hanging Leg Raises
- 4 sets of 30 reps

February 3/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]

February 5/Lower Body

1. Barbell Squats
- Working sets: 4 sets of 15 reps with 275 lbs

2. Romanian Deadlifts
- 3 sets of 15 reps with 275 lbs

3. Leg Press
- 3 sets of 15 reps with 445 lbs

4. Bulgarian Split Squats
- 3 sets of 15 reps per leg with 180 lbs

5. Leg Curls
- 3 sets of 15 reps with 145 lbs

6. Standing Calf Raises
- 3 sets of 15 reps with 205 lbs

7. Core: Planks
- 3 sets of 60 seconds



February 5th/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)

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]

February 7/Upper Body (Pull)

1. Deadlifts
- Warm-up: 2 sets of 20 reps with 210 lbs
- Working sets: 4 sets of 15 reps with 322 lbs

2. Pull-Ups
- 3 sets of 15 reps 50 lbs

3. Bent Over Barbell Rows
- 3 sets of 15 reps with 223 lbs

4. One-Arm Dumbbell Rows
- 3 sets of 15 reps per arm with 95 lbs

5. Face Pulls
- 3 sets of 15 reps with 90 lbs



February 7/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]

February 10/Upper Body (Push)

1. Barbell Bench Press
- Warm-up: 3 sets of 20 reps with 170 lbs
- Working sets: 5 sets of 20 reps with 227 lbs

2. Single Dumbbell Shoulder Press
- 3 sets of 20 reps with 105 lbs

3. Incline Dumbbell Press
- 4 sets of 20 reps with 110 lbs

4. Tricep Dips
- 4 sets of 20 reps (w: 70 lbs)

5. Lateral Raises
- 4 sets of 20 reps with 70 lbs

6. Overhead Tricep Extension
- 4 sets of 20 reps with 105 lbs

7. Core: Hanging Leg Raises
- 4 sets of 30 reps

February 10/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]

February 12/Lower Body

1. Barbell Squats
- Working sets: 4 sets of 20 reps with 275 lbs

2. Romanian Deadlifts
- 3 sets of 20 reps with 275 lbs

3. Leg Press
- 3 sets of 20 reps with 445 lbs

4. Bulgarian Split Squats
- 3 sets of 20 reps per leg with 180 lbs

5. Leg Curls
- 3 sets of 20 reps with 145 lbs

6. Standing Calf Raises
- 3 sets of 20 reps with 205 lbs

7. Core: Planks
- 3 sets of 60 seconds

February 12/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]

February 14/Upper Body (Pull)

1. Deadlifts
- Warm-up: 2 sets of 20 reps with 215 lbs
- Working sets: 4 sets of 20 reps with 322 lbs

2. Pull-Ups
- 3 sets of 20 reps 50 lbs

3. Bent Over Barbell Rows
- 3 sets of 20 reps with 223 lbs

4. One-Arm Dumbbell Rows
- 3 sets of 20 reps per arm with 95 lbs

5. Face Pulls
- 3 sets of 20 reps with 90 lbs

February 14th/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)

 

[JeffSter]

February 17/Upper Body (Push)

1. Barbell Bench Press
- Warm-up: 3 sets of 20 reps with 175 lbs
- Working sets: 5 sets of 20 reps with 232 lbs

2. Single Dumbbell Shoulder Press
- 3 sets of 20 reps with 110 lbs

3. Incline Dumbbell Press
- 4 sets of 20 reps with 115 lbs

4. Tricep Dips
- 4 sets of 20 reps (w: 75 lbs)

5. Lateral Raises
- 4 sets of 20 reps with 75 lbs

6. Overhead Tricep Extension
- 4 sets of 20 reps with 110 lbs

7. Core: Hanging Leg Raises
- 4 sets of 30 reps


February 17/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]

February 19/Lower Body

1. Barbell Squats
- Working sets: 4 sets of 20 reps with 275 lbs

2. Romanian Deadlifts
- 3 sets of 20 reps with 275 lbs

3. Leg Press
- 3 sets of 20 reps with 445 lbs

4. Bulgarian Split Squats
- 3 sets of 20 reps per leg with 180 lbs

5. Leg Curls
- 3 sets of 20 reps with 145 lbs

6. Standing Calf Raises
- 3 sets of 20 reps with 205 lbs

7. Core: Planks
- 3 sets of 60 seconds



February 19th/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)

 

[JeffSter]

February 21/Upper Body (Pull)

1. Deadlifts
- Warm-up: 2 sets of 20 reps with 215 lbs
- Working sets: 4 sets of 20 reps with 322 lbs

2. Pull-Ups
- 3 sets of 20 reps 50 lbs

3. Bent Over Barbell Rows
- 3 sets of 20 reps with 223 lbs

4. One-Arm Dumbbell Rows
- 3 sets of 20 reps per arm with 95 lbs

5. Face Pulls
- 3 sets of 20 reps with 90 lbs

February 21/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]

February 24/Upper Body (Push)

1. Barbell Bench Press
- Warm-up: 3 sets of 20 reps with 180 lbs
- Working sets: 5 sets of 20 reps with 237 lbs

2. Single Dumbbell Shoulder Press
- 3 sets of 20 reps with 115 lbs

3. Incline Dumbbell Press
- 4 sets of 20 reps with 120 lbs

4. Tricep Dips
- 4 sets of 20 reps (w: 80 lbs)

5. Lateral Raises
- 4 sets of 20 reps with 80 lbs

6. Overhead Tricep Extension
- 4 sets of 20 reps with 115 lbs

7. Core: Hanging Leg Raises
- 4 sets of 30 reps



February 24th/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)