Approved Log Testosterone Primobolan Anavar cycle Log

[JeffSter]

June 29/Lower Body

1. Barbell Squats
- Working sets: 4 sets of 17 reps with 305 lbs

2. Romanian Deadlifts
- 3 sets of 18 reps with 305 lbs

3. Leg Press
- 3 sets of 17 reps with 470 lbs

4. Bulgarian Split Squats
- 3 sets of 17 reps per leg with 210 lbs

5. Leg Curls
- 3 sets of 17 reps with 180 lbs

6. Standing Calf Raises
- 3 sets of 17 reps with 240 lbs

7. Core: Planks (weighted Chinese plank hold) 88lb - 3 sets of 60 seconds




June 29/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]

July 1/Upper Body (Pull)

1. Deadlifts
- Warm-up: 2 sets of 17 reps with 235 lbs
- Working sets: 2 sets of 22 reps with 342 lbs

2. Pull-Ups
- 3 sets of 18 reps 75 lbs

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

4. One-Arm Dumbbell Rows
- 3 sets of 15 reps per arm with 115 lbs

5. Face Pulls
- 3 sets of 22 reps with 115 lbs



July 1/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)