the wife will be starting a psl var log very soon

Arms
Curls 15@12/20@12/25@12
V-bar pull downs 50@12/60@12/70@15
Hammers 20@12/25@12/25@15
Skull k****ers 30@12/40@12/50@14
Meal one 6 eggs and sausage
Meal two 60 g whey 40 g carb mix
Meal three 10 oz chicken half sweet tatter
Meal four 50 g whey in milk
Meal five 8 oz pork loin and broccoli
 
TweetLegs Squats 70@12/80@12/90@14Leg curls 40@12/50@12/55@12Leg ext 30@15/40@15/45@15Calf raise 50@12/60@12/70@12Leg press 135@12/140@12/150@12Meal one 4 eggs bacon and English muffinMeal two 70 g whey and 50 g carb mixMeal three 3 cans of tuna and whole wheat crackerMeal four 50 g whey in milkMeal four 12 oz chicken and broccoli
 
Off day diet only
meal one 5 eggs and wheat bagel
meal two 7 oz steak and salad
meal three 4 cans of tuna crackers
meal four 50 g whey
meal five 10 oz chicken and broccoli
 
Chest day
SM inclines 30@12/40@12/50@9
SM pullovers 25@12/30@12/35@12
DB flyes 10@12/15@12/18@11
DB flat press 20@12/25@12/30@12/35@9
Cables 15@12/20@12/30@10
Meal one 5 eggs wheat toast
Meal two 60 g whey 40 g carbo mix
Meal three 10 oz fish and salad
Meal four 8 oz ground beef
Meal five 10 oz trout and salad

- - - Updated - - -

Chest day
SM inclines 30@12/40@12/50@9
SM pullovers 25@12/30@12/35@12
DB flyes 10@12/15@12/18@11
DB flat press 20@12/25@12/30@12/35@9
Cables 15@12/20@12/30@10
Meal one 5 eggs wheat toast
Meal two 60 g whey 40 g carbo mix
Meal three 10 oz fish and salad
Meal four 8 oz ground beef
Meal five 10 oz trout and salad
 
Off day diet only
Start of week three primo results should be starting soon
Meal one 3 eggs bagel bacon and cottage cheese
Meal two 8 oz ground turkey
Meal three 60 g whey
Meal four 8 oz hambugar patty half sweet tatter
Meal four 8 oz chicken and greens
 
Back and shoulders
Shrugs db 20@12/25@12/30@12
Pull downs 25@12/30@12/35@12
S-press db 20@12/25@12/25@12
Rows 30@12/40@12/50@12
Deads 50@12/60@12/70@12
Meal one 4 eggs bacon oats
Meal two 60 g whey 40 g carb mix
Meal three 4 cans of tuna bagel
Meal four 10 oz chicken and broccoli
Meal five 9 oz pork loin and salad
 
TweetGot behind on logs busy week she is up to 132 lbs bf 8-9 % the PSL primo and var is treating her very well she is inspired and more determined than ever I am a proud man
 
TweetChest
Flat 40@12/50@12/60@12/70@12
Incline 30@12/40@12/50@12/60@9
Cables 15@12/20@12/25@12/30@10
Deck flys 25@12/30@12/35@12/40@12
Meal one 7 oz steak one egg oj
Meal two 60 g whey 40 g carb mix
Meal three 8 oz chicken and rice
Meal four 8 oz fish and half sweet tatter
Meal five 6 oz ground beef
 
legs
squats 60@12/70@12/80@12/95@15
leg ext 50@12/60@12/65@12/70@10
leg curl 40@12/50@12/60@12/70@12
leg press 125@12/135@12/145@12/160@15
calf raise seated 50@12/60@12/70@12/80@12
meal one 6 eggs half bagel
meal two 60 g whey 40 g carb mix
meal three 10 oz chicken
meal four 8 oz salmon half sweet tatter
meal five 10 oz chicken​
 
She started 45 min sessions of cardio today and changing up her weights and diet for cutting
45 min treadmill on incline fast walk
leg day
squats 40@15/50@15/60@15
Leg curls 30@15/40@15/50@15
cAlf raise stand 40@15/50@15/60@15
leg ext 30@15/40@15/60@15
hacks 50@15/60@15/70@15
seated calf raise 40@15/50@15/60@15
meal one 5 eggs oats
meal two 70 g whey
meal three 4 cans tuna
meal four 8 oz chicken rice
meal five 10 lean pork chops and greens
 
60 min of fasting cardio today
then 30min abs back and shoulder quick workout
shrus 22/@15/25@15/30@15
side and front raise 12@15/15@15/18@15 same back and front
pulldowns 25@15/30@15/35@15
s-pres20@15/25@15/30@15
meal one 8 eg white one slic ewheat toast
meal two 80 g whey
meal three 12 oz chicken salad
meal four 2 cans tuna half sweet tatter​

aslo we will be adding t-bol at 10 mg ed in a few weeks
 
Last edited:
Make up mix day for the beast
75 min cardio bike & stir climber
dead lifts 135@10/145@10@155@10@160@5
weighted push-up 25lb plate on back 5 sets of 10
Weighted dips feet on bench 4 sets of 12 with 45 lb plate in lap
Squats Olympic bar 4 sets 90 12 reps
meal one oats 6 oz steak broccoli
meal two 80 g whey 30 g carb mix
meal three 10 fish 3 oz rice
meal four muscle milk mrp
meal 10 oz loin chops apple sauce
 
60 min bike
chest
Flat 55@12/65@12/75@12
incline 50@12/55@12/60@12
deck fly 30@12/40@12/50@12
press downs 70@12/80@12/90@12
meL one 5 egg whites oats
meal two &80g whey
Meal three 10 fish rice
meal four 10 oz steak half sweet tatter
 
arms
75 mins on bike
curls seated 15@12/20@12/25@12/30@7
pulldowns v-bar 70@12/80@12/90@12
preacher machine 30@12/40@12/50@14
skull krusher 40@12/50@12/60@12/70@6
cable reverse curles 20@12/25@12/30@12/35@12
tri ext db 30@12/35@12/40@12/45@5
she hammered it today i am so proud of her she is looking hard and lean cant wait for the looks or fear she is gonna get at the beach
meal one 7 eggs one wheat bagel
meal two 80 g whey in milk
meal three 5 cans of tuna in water (yuck)
meal four lean body mrp strawberry in milk
meal five 10 oz london broil and salad
tbol starts next week and i cant wait to see what anavar primo and tbol is gonna do for her
 
75 min cardio 1 hr abs
meal one 6 egg whites small serving of oats
meal two 60 g isopure no carb
meal three 12 oz chicken and broccoli
meal four 60 g isopure
meal five 10 oz fish small salad
 
75 min of cardio chest day
flat press db 30@12/35@12/40@12
incline press db 25@12/30@12/35@14
pullovers sm 50@12/60@12/70@12
deck flys 30@12/40@12/50@12
meal one 2 blt turkey bacon smawich
meal two 10 oz ground turkey
meal three 70 g isopure
meal four 10 oz cicken half wheat bagel
meal five 9 oz lean pork loin and salad
 
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