Approved Log My Pre Anavar Diet Training Log

[25homes]

Training Jan 1-7

Jan 1
*rest day*

Jan 2
6 x 5 Romanian deadlift @ 215lbs
9 x 5 Sandbag Cleans @ 70lbs
9 x 5 Sandbag Squats (on back) @ 70lbs
3 x 30 ankle banded pulses (each leg)
5 x 5/5 spotted single legged squat to box

Jan 3
10 x 1 skin the cat (low rings)
Cardio:
Every 4:00 x 5
-15 Burpees to Target @ 6"
-24 Cal Bike Erg

Jan 4
Power clean and power jerk warm up to 105lbs into..

3 min on, 3 min off x 5 rounds
350m run
12 Clean and Jerks @ 105lbs

Jan 5
Knee rehab/warm up
3 x 10 Spanish squats
3 x 5/5 single leg assisted squats
3 x 30 ankle banded leg pulses (each leg)
3 x 10 glute and hamstring raises (assisted)

Into..
-50 wall balls @ 14lbs to 10ft target
-40 toes to bar
-30 handstand push ups
-20 chest to bar pull ups
-10 Squat Cleans @ 125lbs

Jan 6
4min on, 4min off x 3 rounds
-1 legless rope climb
-1 rope climb
-15 GHD sit up
-50 ft handstand walking
-18 Cal Ski erg

Jan 7
*rest day*

great update right here

 

[AKS1234]

@AKS1234 good lunch but you missing the picture
lets see some pics of your meals

 

[BigArms42]

Thats a hot meal @AKS1234

 

[AKS1234]

Training Jan 8 to 14
Monday
banded glute pulses 3 x 30/30
Spanish squats 3 x 10
Tempo single leg weighted step up 3 x 10/10 (25lbs)

cardio
20/16/12/8/4
Cal Echo Bike
20-40-60-80-100
Double Unders

Tuesday
Hang Snatch Triples
6 x 3 @ 120lbs (3 sets) 130lbs (3 sets)

Wednesday
Superset
DB Strict Press 4 x 8 @ 35lbs
Close Grip Chin Up 4 x 8

5 rounds
8 Cal Row
10 Burpee Box Jumps 20 inch box
8 Cal Ski
*Rest 1 min btw rounds

Thursday
5 Rounds
3:00 on, 3:00 off
-400m Run
-9 clean and jerks @ 125lbs

Friday
Deadlifts 5 x 3 @ 02X1 Tempo @ 250lbs

Cardio
5-10-15-5-10-15
-Front Squat @ 65lbs
-toes to bar

Saturday
Cardio + gymnastics
-75 double unders
-23 Cal Row
-75 double unders
-25 chest to bar pull ups
-75 double unders
-16 Cal Echo Bike
-75 double unders
-20 bar muscle ups
-75 double unders
-15 Burpee Box Jump 24 inch box

Sunday
*rest day*

 

[sambee38]

Training Jan 8 to 14
Monday
banded glute pulses 3 x 30/30
Spanish squats 3 x 10
Tempo single leg weighted step up 3 x 10/10 (25lbs)

cardio
20/16/12/8/4
Cal Echo Bike
20-40-60-80-100
Double Unders

Tuesday
Hang Snatch Triples
6 x 3 @ 120lbs (3 sets) 130lbs (3 sets)

Wednesday
Superset
DB Strict Press 4 x 8 @ 35lbs
Close Grip Chin Up 4 x 8

5 rounds
8 Cal Row
10 Burpee Box Jumps 20 inch box
8 Cal Ski
*Rest 1 min btw rounds

Thursday
5 Rounds
3:00 on, 3:00 off
-400m Run
-9 clean and jerks @ 125lbs

Friday
Deadlifts 5 x 3 @ 02X1 Tempo @ 250lbs

Cardio
5-10-15-5-10-15
-Front Squat @ 65lbs
-toes to bar

Saturday
Cardio + gymnastics
-75 double unders
-23 Cal Row
-75 double unders
-25 chest to bar pull ups
-75 double unders
-16 Cal Echo Bike
-75 double unders
-20 bar muscle ups
-75 double unders
-15 Burpee Box Jump 24 inch box

Sunday
*rest day*

@AKS1234 good cardio i like you do cardio and push it
keep the training hard
any meal pics?

 

[Mobster]

What are 'toes to bar'?

 

[AKS1234]

What are 'toes to bar'?

A leg raise but instead of being on the ground, you hang from a pull up bar

 

[SteveSmi]

Training Jan 8 to 14
Monday
banded glute pulses 3 x 30/30
Spanish squats 3 x 10
Tempo single leg weighted step up 3 x 10/10 (25lbs)

cardio
20/16/12/8/4
Cal Echo Bike
20-40-60-80-100
Double Unders

Tuesday
Hang Snatch Triples
6 x 3 @ 120lbs (3 sets) 130lbs (3 sets)

Wednesday
Superset
DB Strict Press 4 x 8 @ 35lbs
Close Grip Chin Up 4 x 8

5 rounds
8 Cal Row
10 Burpee Box Jumps 20 inch box
8 Cal Ski
*Rest 1 min btw rounds

Thursday
5 Rounds
3:00 on, 3:00 off
-400m Run
-9 clean and jerks @ 125lbs

Friday
Deadlifts 5 x 3 @ 02X1 Tempo @ 250lbs

Cardio
5-10-15-5-10-15
-Front Squat @ 65lbs
-toes to bar

Saturday
Cardio + gymnastics
-75 double unders
-23 Cal Row
-75 double unders
-25 chest to bar pull ups
-75 double unders
-16 Cal Echo Bike
-75 double unders
-20 bar muscle ups
-75 double unders
-15 Burpee Box Jump 24 inch box

Sunday
*rest day*

great update you look fantastic and your workouts are hardcore

 

[MONSTRO]

monstro is impressed with your workouts it's a lot of cardio

 

[Vadim Fedorov]

gymnastics are no joke
you must have some good core strength

 

[2Thick]

I've always been impressed with how strong and committed some females are

 

[e2]

females for sure are definitely more hardcore than men

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

burpees are not easy but they really do a great job of getting your heart rate up

 

[chesty]

nice job for sure on this. much respect

 

[ROIDDERS]

You are a true champion we are honored to have you on the Forum

 

[CEO]

sister we love you! keep up the good work
a lot of females are following this log and learning

 

[AKS1234]

GW-501516 (CARDARINE) 20 mg day dosed once a day in the a.m.
S4 (ANDARINE) 50 mg day... split doses... 25 mg in the a.m. and 25 mg 4-6 hours later
Mk2866 (OSTABOLIC) 25 mg per day, dosed once a day in the a.m.

Tracking macros
154g protein 315g carbohydrates 54g fats

Breakfast (preworkout)
1 serving protein pancakes
3oz egg whites
1 turkey sausage
1 English muffin

Lunch (post workout)
1 serving crockpot chicken (55g protein 11g fat 6g carbohydrates)
2 servings Barilla protein pasta

Dinner
2oz chicken breast
3 cups chopped kale salad base
2 servings ginger dressing

Snack
1 serving Honey Nut Cheerios
1/2 cup Fair life skim milk

 

[sambee38]

GW-501516 (CARDARINE) 20 mg day dosed once a day in the a.m.
S4 (ANDARINE) 50 mg day... split doses... 25 mg in the a.m. and 25 mg 4-6 hours later
Mk2866 (OSTABOLIC) 25 mg per day, dosed once a day in the a.m.

Tracking macros
154g protein 315g carbohydrates 54g fats

Breakfast (preworkout)
1 serving protein pancakes
3oz egg whites
1 turkey sausage
1 English muffin

Lunch (post workout)
1 serving crockpot chicken (55g protein 11g fat 6g carbohydrates)
2 servings Barilla protein pasta

Dinner
2oz chicken breast
3 cups chopped kale salad base
2 servings ginger dressing

Snack
1 serving Honey Nut Cheerios
1/2 cup Fair life skim milk

@AKS1234 you're looking ripped, abs are tight
i like your high protein keep it up and strong

 

[25homes]

Training Jan 8 to 14
Monday
banded glute pulses 3 x 30/30
Spanish squats 3 x 10
Tempo single leg weighted step up 3 x 10/10 (25lbs)

cardio
20/16/12/8/4
Cal Echo Bike
20-40-60-80-100
Double Unders

Tuesday
Hang Snatch Triples
6 x 3 @ 120lbs (3 sets) 130lbs (3 sets)

Wednesday
Superset
DB Strict Press 4 x 8 @ 35lbs
Close Grip Chin Up 4 x 8

5 rounds
8 Cal Row
10 Burpee Box Jumps 20 inch box
8 Cal Ski
*Rest 1 min btw rounds

Thursday
5 Rounds
3:00 on, 3:00 off
-400m Run
-9 clean and jerks @ 125lbs

Friday
Deadlifts 5 x 3 @ 02X1 Tempo @ 250lbs

Cardio
5-10-15-5-10-15
-Front Squat @ 65lbs
-toes to bar

Saturday
Cardio + gymnastics
-75 double unders
-23 Cal Row
-75 double unders
-25 chest to bar pull ups
-75 double unders
-16 Cal Echo Bike
-75 double unders
-20 bar muscle ups
-75 double unders
-15 Burpee Box Jump 24 inch box

Sunday
*rest day*

great update here