Approved Log Testosterone Primobolan Anavar cycle Log

[JeffSter]

September 25/Upper Body (Push)

1. Barbell Bench Press
Warm-up: 2 sets × 8 reps (135 Ib)
Working Sets: 4 sets × 6 reps (225 lb)

2. Single Dumbbell Shoulder Press
3 sets × 8 reps (55 lb)

3. Incline Dumbbell Press
3 sets × 8 reps (100 lb)

4. Triceps Dips
3 sets × 8 reps (bodyweight)

5. Lateral Raises
4 sets × 12 reps (20 lb DB)

6. Overhead Triceps Ext.3 sets × 10 reps (70 lb)

7. Hanging Leg Raises
3 sets × 12 reps (bodyweight)

Diet

Breakfast
Scrambled eggs (4)
Smoked salmon (4 oz)
Whole grain toast (2 slices)
Avocado (½)
Orange juice (1 cup)

Snack
Cottage cheese (2 cups)
Strawberries

Lunch
Whole grain chicken gyro
8 oz grilled chicken breast
Greek salad with feta
Olive oil dressing

Pre/Post-Workout Snack
Mixed nuts (¼ cup)
Dried apricots (¼ cup)
Whey protein shake (1 scoop)

Dinner
Stuffed bell peppers (made with 8 oz lean ground turkey, brown rice, tomatoes, onions, topped with cheese) – 2 peppers
Steamed green beans (2 cups)

Before Bed
Protein shake (2 scoops whey protein, almond milk and 1 banana)

 

[JeffSter]

September 28/Upper Body (Pull)

1. Deadlifts
Warm-up: 2×8 - 185 lb
Working Sets: 3×5 - 285 lb ↑

2. Pull-Ups
4×9 - Bodyweight ↑

3. Bent-Over Barbell Rows
4 × 8 - 190 lb ↑

4. One-Arm Dumbbell Rows
3×10 per arm - 95 lb ↑

5. Face Pulls
3×16 - 50 lb ↑



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 with 8 oz tuna, Greek yogurt, celery and 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

Session Notes

Small step forward today. Added a little weight to the main pulls and rows and pushed a few extra reps on the bodyweight and accessory work. Nothing dramatic, I’m trying to build this properly rather than rush the numbers.

Keeping the diet the same for now and focusing on consistency, recovery and performance. The goal is to keep giving myself a reason to add more next time.

 

[JeffSter]

September 30/Lower Body

1. Barbell Squats
Warm-up: 2 sets × 8 reps (185 lb)
Working Sets: 4 sets × 6 reps (255 lb)

2. Romanian Deadlifts
3 sets × 8 reps (225 lb)

3. Leg Press 3 sets × 10 reps (400 lb)

4. Bulgarian Split Squats
3 sets × 10 reps per leg (70 lb)



5. Leg Curls
3 sets × 10 reps (140 lb)

6. Standing Calf Raises
4 sets × 12 reps (200 lb)

7. Core: Weighted Plank
3 sets × 45 seconds (45 lb)

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