Approved Log Testosterone Primobolan Anavar cycle Log

[JeffSter]

@JeffSter Amazing job on this man. I got a lot of respect for what you're doing. You gotta love the snack lunch and dinner as well.

Obrigado

 

[JeffSter]

Nicely done

Obrigado

 

[JeffSter]

@JeffSter definitely getting your pump on!

Obrigado

 

[JeffSter]

@JeffSter bros this a good setup
tell us more about protein bar
hope you picking wise a good protein bar no sugar

Yes. Zero sugar bar for sure.

 

[JeffSter]

this diet is on point. i like finishing up this cycle with this layout. the lunch and dinner looks tremendous
@JeffSter

Obrigado

 

[JeffSter]

i can't believe your consistency
every update we see you are killing it
and the dinner looks great! @JeffSter

Obrigado

 

[JeffSter]

@JeffSter bro you a bad ass. nice job on this form
pushing it bigtime

Obrigado

 

[JeffSter]

@JeffSter you are the man for sure on this !
strong training and pushing some good weights. love this !

Obrigado

 

[JeffSter]

June 20/Lower Body

1. Barbell Squats
- Working sets: 4 sets of 20 reps with 300 lbs

2. Romanian Deadlifts
- 3 sets of 20 reps with 300 lbs

3. Leg Press
- 3 sets of 25 reps with 465 lbs

4. Bulgarian Split Squats
- 3 sets of 20 reps per leg with 205 lbs

5. Leg Curls
- 3 sets of 20 reps with 170 lbs

6. Standing Calf Raises
- 3 sets of 20 reps with 230 lbs

7. Core: Planks
- 3 sets of 60 seconds

June 20/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]

June 23/Upper Body (Pull)

1. Deadlifts
- Warm-up: 2 sets of 20 reps with 235 lbs
- Working sets: 4 sets of 20 reps with 342 lbs

2. Pull-Ups
- 3 sets of 20 reps 70 lbs

3. Bent Over Barbell Rows
- 3 sets of 20 reps with 243 lbs

4. One-Arm Dumbbell Rows
- 3 sets of 20 reps per arm with 115 lbs

5. Face Pulls
- 3 sets of 20 reps with 110 lbs

June 23/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]

June 25/Upper Body (Push)

1. Barbell Bench Press
- Warm-up: 3 sets of 20 reps with 200 lbs
- Working sets: 5 sets of 20 reps with 257 lbs

2. Single Dumbbell Shoulder Press
- 3 sets of 25 reps with 63 lbs

3. Incline Dumbbell Press
- 4 sets of 25 reps with 135 lbs

4. Tricep Dips
- 4 sets of 25 reps (w: 95 lbs)

5. Lateral Raises
- 4 sets of 25 reps with 95 lbs

6. Overhead Tricep Extension
- 4 sets of 25 reps with 130 lbs

7. Core: Hanging Leg Raises
- 4 sets of 35 reps

June 25/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]

June 27/Lower Body

1. Barbell Squats
- Working sets: 4 sets of 20 reps with 300 lbs

2. Romanian Deadlifts
- 3 sets of 20 reps with 300 lbs

3. Leg Press
- 3 sets of 25 reps with 465 lbs

4. Bulgarian Split Squats
- 3 sets of 20 reps per leg with 205 lbs

5. Leg Curls
- 3 sets of 20 reps with 170 lbs

6. Standing Calf Raises
- 3 sets of 20 reps with 230 lbs

7. Core: Planks
- 3 sets of 60 seconds

June 27/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]

June 30/Upper Body (Pull)

1. Deadlifts
- Warm-up: 2 sets of 20 reps with 235 lbs
- Working sets: 4 sets of 20 reps with 342 lbs

2. Pull-Ups
- 3 sets of 20 reps 70 lbs

3. Bent Over Barbell Rows
- 3 sets of 20 reps with 243 lbs

4. One-Arm Dumbbell Rows
- 3 sets of 20 reps per arm with 115 lbs

5. Face Pulls
- 3 sets of 20 reps with 110 lbs

June 30/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)
It

 

[JeffSter]

July 2/Upper Body (Push)

1. Barbell Bench Press
- Warm-up: 3 sets of 20 reps with 200 lbs
- Working sets: 5 sets of 20 reps with 257 lbs

2. Single Dumbbell Shoulder Press
- 3 sets of 25 reps with 63 lbs

3. Incline Dumbbell Press
- 4 sets of 25 reps with 135 lbs

4. Tricep Dips
- 4 sets of 25 reps (w: 95 lbs)

5. Lateral Raises
- 4 sets of 25 reps with 95 lbs

6. Overhead Tricep Extension
- 4 sets of 25 reps with 130 lbs

7. Core: Hanging Leg Raises
- 4 sets of 35 reps

July 2/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)

 

[SuperAbsVin]

June 30/Upper Body (Pull)

1. Deadlifts
- Warm-up: 2 sets of 20 reps with 235 lbs
- Working sets: 4 sets of 20 reps with 342 lbs

2. Pull-Ups
- 3 sets of 20 reps 70 lbs

3. Bent Over Barbell Rows
- 3 sets of 20 reps with 243 lbs

4. One-Arm Dumbbell Rows
- 3 sets of 20 reps per arm with 115 lbs

5. Face Pulls
- 3 sets of 20 reps with 110 lbs

June 30/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)
It
View attachment 30013

good pull ups bro but any more pics?

 

[Mobster]

June 30/Upper Body (Pull)

1. Deadlifts
- Warm-up: 2 sets of 20 reps with 235 lbs
- Working sets: 4 sets of 20 reps with 342 lbs

2. Pull-Ups
- 3 sets of 20 reps 70 lbs

3. Bent Over Barbell Rows
- 3 sets of 20 reps with 243 lbs

4. One-Arm Dumbbell Rows
- 3 sets of 20 reps per arm with 115 lbs

5. Face Pulls
- 3 sets of 20 reps with 110 lbs

June 30/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)
It
View attachment 30013

Nice work on the BO Rows

 

[stevesmi]

June 30/Upper Body (Pull)

1. Deadlifts
- Warm-up: 2 sets of 20 reps with 235 lbs
- Working sets: 4 sets of 20 reps with 342 lbs

2. Pull-Ups
- 3 sets of 20 reps 70 lbs

3. Bent Over Barbell Rows
- 3 sets of 20 reps with 243 lbs

4. One-Arm Dumbbell Rows
- 3 sets of 20 reps per arm with 115 lbs

5. Face Pulls
- 3 sets of 20 reps with 110 lbs

June 30/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)
It
View attachment 30013

this looks fun! nice job on the pullups those are the best. @JeffSter nice job man

 

[2thick]

June 30/Upper Body (Pull)

1. Deadlifts
- Warm-up: 2 sets of 20 reps with 235 lbs
- Working sets: 4 sets of 20 reps with 342 lbs

2. Pull-Ups
- 3 sets of 20 reps 70 lbs

3. Bent Over Barbell Rows
- 3 sets of 20 reps with 243 lbs

4. One-Arm Dumbbell Rows
- 3 sets of 20 reps per arm with 115 lbs

5. Face Pulls
- 3 sets of 20 reps with 110 lbs

June 30/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)
It
View attachment 30013

@JeffSter wow 60 reps on pullups is really good. that is a workout in itself! keep the grind going!

 

[BodyMonster34]

June 30/Upper Body (Pull)

1. Deadlifts
- Warm-up: 2 sets of 20 reps with 235 lbs
- Working sets: 4 sets of 20 reps with 342 lbs

2. Pull-Ups
- 3 sets of 20 reps 70 lbs

3. Bent Over Barbell Rows
- 3 sets of 20 reps with 243 lbs

4. One-Arm Dumbbell Rows
- 3 sets of 20 reps per arm with 115 lbs

5. Face Pulls
- 3 sets of 20 reps with 110 lbs

June 30/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)
It
View attachment 30013

@JeffSter bro nice you doing pullups. I like to strap 100 lbs when I do them. Make it more of a challenge.

 

[ulter]

June 30/Upper Body (Pull)

1. Deadlifts
- Warm-up: 2 sets of 20 reps with 235 lbs
- Working sets: 4 sets of 20 reps with 342 lbs

2. Pull-Ups
- 3 sets of 20 reps 70 lbs

3. Bent Over Barbell Rows
- 3 sets of 20 reps with 243 lbs

4. One-Arm Dumbbell Rows
- 3 sets of 20 reps per arm with 115 lbs

5. Face Pulls
- 3 sets of 20 reps with 110 lbs

June 30/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)
It
View attachment 30013

@SkipErr i put the respect on this training. i like how you train at an old school gym. can even see chalk on the ground right?