Approved Log Testosterone Anavar Cycle Log

[the_alcatraz]

made an adjustment to the macros, increased the protein up to about 215

View attachment 155832

and avocado make it 1 whole one not 1/2 bro

 

[NikoNikoNiko]

TRAINING
Chest

• Incline press 4 sets, 8-10 reps
• Flat press 4 sets, 8-10 reps
• Wide grip smith machine flat press, 4 sets, 10-15 reps
• Either incline dumbell flys or cable flys 4 sets, 10-15 reps

Back

• Lat pulldown 4 sets, 10-12 reps
• Seated rows 4 sets, 8-10 reps
• Bent over rows 4 sets, 8-12 reps
• Either close grip lat pulldown, single arm rows, seated close grip 4 sets, 8-12 reps

Glutes/Hammies

• RDL 4-5 sets, 8-12 reps
• Hip thrusts 4 sets, 10-12 reps
• Lying hamstring curls 4 sets, 10-12 reps (depending how cooked the legs are)
• Calves, various raises, various machines probably 4-6 sets in between the hamstring curls

Arms (combo of the below, depends on the day)

• Superset of cable push down and tricep pushdown. 4 rounds, 10-12 reps
• Alternating bicep curls w drop set 4 sets, 6-10 reps
• Overhead tricep extensions 4 sets, 8-12 reps
• Dips bodyweight and weighted 4 sets, 8-10 reps or as many as possible with bodyweight
• EZ bar bicep curls 4 sets, 8-12 reps
• Single arm cable curls with D handle 3 sets, 8-10 reps
• Cable extensions (no grip) tricep push downs 4 sets, 10-15 reps lighter weight

Shoulders (not all the below, but most will be hit)

• Seated smith machine overhead press 4 sets, 10-12 reps
• Lateral raises double drop set 4 sets, as many as possible reps
• Y cable raises 4 sets, 10-12 reps
• Rear delt cable flys 4 sets, 10-15 reps
• Seated/laying down face pulls for delts 4 sets, 8-12 reps
• Front raises 4 sets, 8-10 reps

Quads

• Normal squats 4/5 sets, 8-12 reps + warm up sets
• Walking barbell lunges 4 sets, 12-16 lunges (can't recall, just go the length of the gym walk way)
• Leg press 4 sets, 10-12 reps
• Leg extensions 4 sets, 10-12 reps
• Calves, sprinkled in

ABS, depending on the day we will squeeze a few rounds of abs in. if we aren't lazy. The above is an ideal weak, more realistically a session will be missed and if i train/play soccer i will condense the leg days into one.

 

[NikoNikoNiko]

and avocado make it 1 whole one not 1/2 bro

2 whole ones a day? i've got the whole avo split into 2. they are also fkn large at the moment

 

[the_alcatraz]

2 whole ones a day? i've got the whole avo split into 2. they are also fkn large at the moment

i mean like where you have 1/2 avo make it 1 just 1 time per day so add 1/2 avocado /day bro