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)

 

[JeffSter]

July 3/Upper Body (Push)

1. Barbell Bench Press
- Warm-up: 3 sets of 18 reps with 205 lbs
- Working sets: 5 sets of 14 reps with 262 lbs

2. Single Dumbbell Shoulder Press
- 3 sets of 18 reps with 68 lbs

3. Incline Dumbbell Press
- 4 sets of 17 reps with 140 lbs

4. Tricep Dips
- 4 sets of 18 reps (w: 100 lbs)

5. Lateral Raises
- 4 sets of 15 reps with 100 lbs

6. Overhead Tricep Extension
- 4 sets of 14 reps with 135 lbs

7. Core: Hanging legs

July 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]

July 6/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



July 6/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)

 

[JeffSter]

July 8/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 8/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 10/Upper Body (Push)

1. Barbell Bench Press
- Warm-up: 3 sets of 18 reps with 205 lbs
- Working sets: 5 sets of 14 reps with 262 lbs

2. Single Dumbbell Shoulder Press
- 3 sets of 18 reps with 68 lbs

3. Incline Dumbbell Press
- 4 sets of 17 reps with 140 lbs

4. Tricep Dips
- 4 sets of 18 reps (w: 100 lbs)

5. Lateral Raises
- 4 sets of 15 reps with 100 lbs

6. Overhead Tricep Extension
- 4 sets of 14 reps with 135 lbs

7. Core: Hanging legs



July 10/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)

 

[JeffSter]

July 13/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

July 13/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)

 

[JeffSter]

July 15/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 15/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 17/Upper Body (Push)

1. Barbell Bench Press
- Warm-up: 3 sets of 18 reps with 205 lbs
- Working sets: 5 sets of 14 reps with 262 lbs

2. Single Dumbbell Shoulder Press
- 3 sets of 18 reps with 68 lbs

3. Incline Dumbbell Press
- 4 sets of 17 reps with 140 lbs

4. Tricep Dips
- 4 sets of 18 reps (w: 100 lbs)

5. Lateral Raises
- 4 sets of 15 reps with 100 lbs

6. Overhead Tricep Extension
- 4 sets of 14 reps with 135 lbs

7. Core: Hanging legs



July 17/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)

 

[JeffSter]

July 20/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

July 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)

 

[JeffSter]

July 22/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 22/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 24/Upper Body (Push)

1. Barbell Bench Press
- Warm-up: 3 sets of 18 reps with 205 lbs
- Working sets: 5 sets of 14 reps with 262 lbs

2. Single Dumbbell Shoulder Press
- 3 sets of 18 reps with 68 lbs


3. Incline Dumbbell Press
- 4 sets of 17 reps with 140 lbs

4. Tricep Dips
- 4 sets of 18 reps (w: 100 lbs)

5. Lateral Raises
- 4 sets of 15 reps with 100 lbs

6. Overhead Tricep Extension
- 4 sets of 14 reps with 135 lbs

7. Core: Hanging legs

July 24/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)

 

[JeffSter]

July 27/Lower Body

1. Barbell Squats
- Working sets: 4 sets of 18 reps with 305 lbs

2. Romanian Deadlifts
- 3 sets of 20 reps with 305 lbs

3. Leg Press
- 3 sets of 18 reps with 470 lbs

4. Bulgarian Split Squats
- 3 sets of 18 reps per leg with 210 lbs

5. Leg Curls
- 3 sets of 18 reps with 180 lbs

6. Standing Calf Raises
- 3 sets of 18 reps with 240 lbs

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



July 27/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)

 

[JeffSter]

July 29/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 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 31/Upper Body (Push)

1. Barbell Bench Press
Warm-up: 2 sets × 8-10 reps
Working Sets: 4 sets × 6-10 reps

2. Single Dumbbell Shoulder Press
3 sets × 8-12 reps

3. Incline Dumbbell Press
3 sets × 8-12 reps

4. Triceps Dips
3 sets × 8-12 reps

5. Lateral Raises
4 sets × 12-20 reps

6. Overhead Triceps Extension
3 sets × 10-15 reps

7. Hanging Leg Raises
3 sets × 12-20 reps



The goal is approximately 3,200-3,500 kcal/day with 220-240 g of protein.

Diet

Breakfast:
Oatmeal (1½ cups) made with milk
1 medium banana
Walnuts (¼ cup)
Maple syrup (1 tbsp)
4 scrambled eggs

Snack:
Greek yogurt (2 cups)
Almonds (¼ cup)

Lunch:
Whole grain tuna sandwich (8 oz tuna, Greek yogurt, celery, red onion)
Large side salad with olive oil dressing
1 piece of fruit

Pre/Post-Workout Snack:
Smoothie:
2 cups spinach
1 banana
1 cup mixed berries
1½ cups almond milk
2 scoops whey protein

Dinner:
Grilled lamb chops (8 oz)
Couscous (1½ cups)
Roasted Brussels sprouts (2 cups)
Tzatziki (¼ cup)

Before Bed:
Protein bar
1 cup cottage cheese

 

[JeffSter]

August 3/Upper Body (Pull)

1. Deadlifts
Warm-up: 2 sets × 8-10 reps
Working Sets: 3 sets × 5-8 reps

2. Pull-Ups
4 sets × 8-12 reps

3. Bent-Over Barbell Rows
4 sets × 8-12 reps

4. One-Arm Dumbbell Rows
3 sets × 10-12 reps per arm



5. Face Pulls
3 sets × 15-20 reps

Diet

Breakfast
Whole grain pancakes (4)
Fresh berries
Greek yogurt (2 cups)
3 whole eggs

Snack
1 pear
Mixed nuts (¼ cup)

Lunch
Whole grain falafel wrap
6 oz grilled chicken breast
Lentil soup (1½ cups)

Pre/Post-Workout Snack
Cheese sticks (2)
Grapes
Whey protein shake (1 scoop)

Dinner
Whole grain pasta
Shrimp (8 oz)
Olive oil, garlic, cherry tomatoes and spinach
Steamed asparagus (2 cups)

Before Bed
Cottage cheese (2 cups)
Sliced peaches