Approved Log Testosterone Primobolan Anavar cycle Log

[JeffSter]

Seems like you're following sort of a Mediterranean diet, that's really good. It's supposed to be some of the healthiest diets out there.

I'm from Portugal, so I was raised with Mediterranean diet

 

[JeffSter]

March 19/Lower Body

1. Barbell Squats
- Working sets: 4 sets of 20 reps with 285 lbs

2. Romanian Deadlifts
- 3 sets of 20 reps with 285 lbs

3. Leg Press
- 3 sets of 20 reps with 455 lbs

4. Bulgarian Split Squats
- 3 sets of 20 reps per leg with 190 lbs

5. Leg Curls
- 3 sets of 20 reps with 155 lbs

6. Standing Calf Raises
- 3 sets of 20 reps with 215 lbs

7. Core: Planks
- 3 sets of 60 seconds



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

 

[JeffSter]

March 21/Upper Body (Pull)

1. Deadlifts
- Warm-up: 2 sets of 20 reps with 225 lbs
- Working sets: 4 sets of 20 reps with 332 lbs

2. Pull-Ups
- 3 sets of 20 reps 60 lbs

3. Bent Over Barbell Rows
- 3 sets of 20 reps with 233 lbs

4. One-Arm Dumbbell Rows
- 3 sets of 20 reps per arm with 105 lbs

5. Face Pulls
- 3 sets of 20 reps with 100 lbs

March 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]

March 24/Upper Body (Push)

1. Barbell Bench Press
- Warm-up: 3 sets of 20 reps with 185 lbs
- Working sets: 5 sets of 20 reps with 242 lbs

2. Single Dumbbell Shoulder Press
- 3 sets of 20 reps with 125 lbs

3. Incline Dumbbell Press
- 4 sets of 20 reps with 125 lbs

4. Tricep Dips
- 4 sets of 20 reps (w: 85 lbs)

5. Lateral Raises
- 4 sets of 20 reps with 85 lbs

6. Overhead Tricep Extension
- 4 sets of 20 reps with 120 lbs

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

March 24/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]

March 26/Lower Body

1. Barbell Squats
- Working sets: 4 sets of 20 reps with 290 lbs

2. Romanian Deadlifts
- 3 sets of 20 reps with 290 lbs

3. Leg Press
- 3 sets of 20 reps with 460 lbs

4. Bulgarian Split Squats
- 3 sets of 20 reps per leg with 195 lbs

5. Leg Curls
- 3 sets of 20 reps with 160 lbs

6. Standing Calf Raises
- 3 sets of 20 reps with 220 lbs

7. Core: Planks
- 3 sets of 60 seconds

March 26/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]

March 28/Upper Body (Pull)

1. Deadlifts
- Warm-up: 2 sets of 20 reps with 225 lbs
- Working sets: 4 sets of 20 reps with 332 lbs

2. Pull-Ups
- 3 sets of 20 reps 60 lbs

3. Bent Over Barbell Rows
- 3 sets of 20 reps with 233 lbs

4. One-Arm Dumbbell Rows
- 3 sets of 20 reps per arm with 105 lbs

5. Face Pulls
- 3 sets of 20 reps with 100 lbs

March 28/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)

 

[ceo]

Bros. These are some tough training sessions. I gotta give you a lot of props.

 

[ROIDDERS]

Nice job on this, you're doing some heavy weight.

You are one strong mother.

 

[chesty]

Great job on this man. I like how you're mixing up some heavy weight training and all setting your core

 

[ulter]

planks are not easy at all. and you are hitting some strong lifting.

 

[e2]

Good job on this, man. I like the different foods you're eating.

Baked salmon with pasta. Sounds good.

 

[2thick]

I like what you're doing here. The couscous would roasted. Vegetables is really some good stuff.

 

[Vadim Fedorov]

Good job on this.

You're certainly getting some good vegetables.

 

[Wootoom]

Love How you mix up your Mediterranean diet with your training. I love it.

 

[JeffSter]

Bros. These are some tough training sessions. I gotta give you a lot of props.

Obrigado

 

[JeffSter]

Love How you mix up your Mediterranean diet with your training. I love it.

Obrigado

 

[JeffSter]

Good job on this.

You're certainly getting some good vegetables.

I'm trying to, thanks

 

[JeffSter]

I like what you're doing here. The couscous would roasted. Vegetables is really some good stuff.

Obrigado

 

[JeffSter]

Good job on this, man. I like the different foods you're eating.

Baked salmon with pasta. Sounds good.

Obrigado

 

[JeffSter]

planks are not easy at all. and you are hitting some strong lifting.

Obrigado