Approved Log My Dbol Warm-up Cycle and Training Log

[sarmsmonster123]

Good job on the food, you're getting in your good proteins, fats and carbs.

Thanks mate

 

[sarmsmonster123]

Like the chest routine.

It's high volume, but very simple.

 

[sarmsmonster123]

Bros. This is some Championship training right here. You're showing how it's done.

Thanks mate

 

[sarmsmonster123]

Nice one

Thanks mate

 

[sarmsmonster123]

DAY 262 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: 4x20 - 408lb

2. Incline Bench Press: 3x20 - 265Ib

3. Cable Upright Rows: 3x20 - 197Ib

4. DB Lateral Raises: 4x20 - 93Ib

5. DB Shrugs: 3x20 - 146Ib

6. Lying Leg Raises: 3x20

7. Sit Ups: 4x20

8. Planks: 3x90secs

Cardio: 15-20 minutes

Daily Diet:

2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g

Breakfast: 719 kcal
- fried egg - 2 eggs (100g),
- ham - 70g,
- avocado toast - 2 slice (200g),
- grapes - 140g.

Lunch: 652 kcal
- beef top sirloin steak - 150g,
- baked potato - 200g,
- mixed vegetables - 100g,
- raw bell peppers - 120g.

Dinner: 758 kcal
- grilled chicken salad - 410g,
- rice - 1 serving (158g),
- boiled green peas - 85g,
- raw cauliflower - 100g.

 

[sarmsmonster123]

DAY 263 (BACK):

1. Deadlift: 3x20 - 367lb

2. Lat. Pulldowns: 3x20 - 225lb

3. DB Pullovers: 3x20 - 121Ib

4. Bent Over Barbell Rows PB: 453Ib x 20

5. Neutral Grip: 3x25

6. Bent Over Lateral Raises: 3x20 - 84Ib

7. Barbell Curls: 3x20 - 147Ib

8. Incline DB Curls: 3x20 - 88lb

9. DB Concentration Curls: 3x20 - 88Ib

Cardio: 15-20 mins

Daily Diet:

2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g

Breakfast: 535 kcal
- scrambled egg whites - 112.5g,
- avocado toast - 2 slice (200g),
- apple - 1.

Lunch: 623 kcal
- grilled chicken salad - 307.5g,
- tuna sandwich - 1 sandwich.

Dinner: 1,091 kcal
- chicken stir fry - 600g,
- spinach salad - 90.75g,
- corn - 120g,
- raw carrots - 1.059 serving (90g)

Snack: 363 kcal
- banana - 1,
- mixed nuts - 45g.

Snack: 287 kcal
- protein shake - 187.5 mL,
- kiwi - 2,
- orange - 2.

 

[sarmsmonster123]

DAY 264 (LEG):

1. Back Squats (safety squat bar): 3x20 - 445Ib

2. Barbell Hack Squats: 3x20 - 165Ib

3. Heel Elevated Sith Squat: 497lb x20

4. Leg Extensions (banded): 3x20 - 257Ib

5. DB Lunges: 3x20 each - 110Ib

6. Stiff Legged Deadlifts: 4x20 - 174Ib

7. Seated Leg Curls: 3x20 - 107Ib

8. Standing Calf Raises: 4x20

9. Donkey Calf Raises: 3x20

10. Seated Calf Raises: 3x20 - 101Ib

Cardio: 15-20 mins



Daily Diet:

2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g

Breakfast: 626 kcal
- scrambled egg whites - 150g,
- turkey bacon - 3 slice,
- avocado toast - 2 slice (200g),
- berries - 120g.

Lunch: 1,110 kcal
- chicken stir fry - 600g,
- spinach salad - 121g,
- corn - 80g,
- raw carrots - 1.412 serving (120g).

Dinner: 513 kcal
- salmon - 125g,
- lentils - 150g,
- steamed broccoli - 100g,
- raw bell pepper - 120g

 

[sarmsmonster123]

DAY 265 (CHEST):

1. Bench Press: 3x20 - 336Ib

2. Incline DB Fly: 3x20 - 101Ib

3. DB Fly: 3x20 - 96Ib

4. Seated Cable Fly: 3x20 - 131Ib

5. Lying Barbell Tricep Extensions: (2x10 warm-up sets) - 3x20 - 139Ib

6. Cable Overhead Tricep Extensions: 3x20 - 138Ib

7. DB Tricep Kickbacks: 3x20 - 86Ib

Cardio: 15-20 mins

Daily Diet:

2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g

Breakfast: 719 kcal
- fried egg - 2 eggs (100g),
- ham - 70g,
- avocado toast - 2 slice (200g),
- grapes - 140g.

Lunch: 652 kcal
- beef top sirloin steak - 150g,
- baked potato - 200g,
- mixed vegetables - 100g,
- raw bell peppers - 120g.

Dinner: 758 kcal
- grilled chicken salad - 410g,
- rice - 1 serving (158g),
- boiled green peas - 85g,
- raw cauliflower - 100g.

 

[sarmsmonster123]

DAY 266 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: 4x20 - 408lb

2. Incline Bench Press: 3x20 - 265Ib

3. Cable Upright Rows: 3x20 - 197Ib

4. DB Lateral Raises: 4x20 - 93Ib

5. DB Shrugs: 3x20 - 146Ib

6. Lying Leg Raises: 3x20

7. Sit Ups: 4x20

8. Planks: 3x90secs

Cardio: 15-20 minutes


Daily Diet:

2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g

Breakfast: 535 kcal
- scrambled egg whites - 112.5g,
- avocado toast - 2 slice (200g),
- apple - 1.

Lunch: 623 kcal
- grilled chicken salad - 307.5g,
- tuna sandwich - 1 sandwich.

Dinner: 1,091 kcal
- chicken stir fry - 600g,
- spinach salad - 90.75g,
- corn - 120g,
- raw carrots - 1.059 serving (90g)

Snack: 363 kcal
- banana - 1,
- mixed nuts - 45g.

Snack: 287 kcal
- protein shake - 187.5 mL,
- kiwi - 2,
- orange - 2.

 

[sarmsmonster123]

DAY 267 (BACK):

1. Deadlift: 3x20 - 367lb

2. Lat. Pulldowns: 3x20 - 225lb

3. DB Pullovers: 3x20 - 121Ib

4. Bent Over Barbell Rows PB: 453Ib x 20

5. Neutral Grip: 3x25

6. Bent Over Lateral Raises: 3x20 - 84Ib

7. Barbell Curls: 3x20 - 147Ib

8. Incline DB Curls: 3x20 - 88lb

9. DB Concentration Curls: 3x20 - 88Ib

Cardio: 15-20 mins


Daily Diet:

2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g

Breakfast: 626 kcal
- scrambled egg whites - 150g,
- turkey bacon - 3 slice,
- avocado toast - 2 slice (200g),
- berries - 120g.

Lunch: 1,110 kcal
- chicken stir fry - 600g,
- spinach salad - 121g,
- corn - 80g,
- raw carrots - 1.412 serving (120g).

Dinner: 513 kcal
- salmon - 125g,
- lentils - 150g,
- steamed broccoli - 100g,
- raw bell pepper - 120g

 

[sarmsmonster123]

DAY 268 (LEG):

1. Back Squats (safety squat bar): 3x20 - 445Ib

2. Barbell Hack Squats: 3x20 - 165Ib

3. Heel Elevated Sith Squat: 497lb x20

4. Leg Extensions (banded): 3x20 - 257Ib

5. DB Lunges: 3x20 each - 110Ib

6. Stiff Legged Deadlifts: 4x20 - 174Ib

7. Seated Leg Curls: 3x20 - 107Ib

8. Standing Calf Raises: 4x20

9. Donkey Calf Raises: 3x20

10. Seated Calf Raises: 3x20 - 101Ib

Cardio: 15-20 mins



Daily Diet:

2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g

Breakfast: 719 kcal
- fried egg - 2 eggs (100g),
- ham - 70g,
- avocado toast - 2 slice (200g),
- grapes - 140g.

Lunch: 652 kcal
- beef top sirloin steak - 150g,
- baked potato - 200g,
- mixed vegetables - 100g,
- raw bell peppers - 120g.

Dinner: 758 kcal
- grilled chicken salad - 410g,
- rice - 1 serving (158g),
- boiled green peas - 85g,
- raw cauliflower - 100g.

 

[sarmsmonster123]

DAY 269 (CHEST):

1. Bench Press: 3x20 - 336Ib

2. Incline DB Fly: 3x20 - 101Ib

3. DB Fly: 3x20 - 96Ib

4. Seated Cable Fly: 3x20 - 131Ib

5. Lying Barbell Tricep Extensions: (2x10 warm-up sets) - 3x20 - 139Ib

6. Cable Overhead Tricep Extensions: 3x20 - 138Ib

7. DB Tricep Kickbacks: 3x20 - 86Ib

Cardio: 15-20 mins



Daily Diet:

2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g

Breakfast: 535 kcal
- scrambled egg whites - 112.5g,
- avocado toast - 2 slice (200g),
- apple - 1.

Lunch: 623 kcal
- grilled chicken salad - 307.5g,
- tuna sandwich - 1 sandwich.

Dinner: 1,091 kcal
- chicken stir fry - 600g,
- spinach salad - 90.75g,
- corn - 120g,
- raw carrots - 1.059 serving (90g)

Snack: 363 kcal
- banana - 1,
- mixed nuts - 45g.

Snack: 287 kcal
- protein shake - 187.5 mL,
- kiwi - 2,
- orange - 2.

 

[Jayne Scott]

DAY 269 (CHEST):

1. Bench Press: 3x20 - 336Ib

2. Incline DB Fly: 3x20 - 101Ib

3. DB Fly: 3x20 - 96Ib

4. Seated Cable Fly: 3x20 - 131Ib

5. Lying Barbell Tricep Extensions: (2x10 warm-up sets) - 3x20 - 139Ib

6. Cable Overhead Tricep Extensions: 3x20 - 138Ib

7. DB Tricep Kickbacks: 3x20 - 86Ib

Cardio: 15-20 mins

View attachment 4839

Daily Diet:

2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g

Breakfast: 535 kcal
- scrambled egg whites - 112.5g,
- avocado toast - 2 slice (200g),
- apple - 1.

Lunch: 623 kcal
- grilled chicken salad - 307.5g,
- tuna sandwich - 1 sandwich.

Dinner: 1,091 kcal
- chicken stir fry - 600g,
- spinach salad - 90.75g,
- corn - 120g,
- raw carrots - 1.059 serving (90g)

Snack: 363 kcal
- banana - 1,
- mixed nuts - 45g.

Snack: 287 kcal
- protein shake - 187.5 mL,
- kiwi - 2,
- orange - 2.

This is a nice one @sarmsmonster123

 

[sarmsmonster123]

DAY 270 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: 4x20 - 413lb

2. Incline Bench Press: 3x20 - 270Ib

3. Cable Upright Rows: 3x20 - 202Ib

4. DB Lateral Raises: 4x20 - 98Ib

5. DB Shrugs: 3x20 - 151Ib

6. Lying Leg Raises: 3x20

7. Sit Ups: 4x20

8. Planks: 3x90secs

Cardio: 15-20 minutes



Daily Diet:

2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g

Breakfast: 626 kcal
- scrambled egg whites - 150g,
- turkey bacon - 3 slice,
- avocado toast - 2 slice (200g),
- berries - 120g.

Lunch: 1,110 kcal
- chicken stir fry - 600g,
- spinach salad - 121g,
- corn - 80g,
- raw carrots - 1.412 serving (120g).

Dinner: 513 kcal
- salmon - 125g,
- lentils - 150g,
- steamed broccoli - 100g,
- raw bell pepper - 120g

 

[sarmsmonster123]

DAY 271 (BACK):

1. Deadlift: 3x20 - 372lb

2. Lat. Pulldowns: 3x20 - 230lb

3. DB Pullovers: 3x20 - 126Ib

4. Bent Over Barbell Rows PB: 458Ib x 20

5. Neutral Grip: 3x25

6. Bent Over Lateral Raises: 3x20 - 89Ib

7. Barbell Curls: 3x20 - 152Ib

8. Incline DB Curls: 3x20 - 93lb

9. DB Concentration Curls: 3x20 - 93Ib

Cardio: 15-20 mins

Daily Diet:

2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g

Breakfast: 719 kcal
- fried egg - 2 eggs (100g),
- ham - 70g,
- avocado toast - 2 slice (200g),
- grapes - 140g.

Lunch: 652 kcal
- beef top sirloin steak - 150g,
- baked potato - 200g,
- mixed vegetables - 100g,
- raw bell peppers - 120g.

Dinner: 758 kcal
- grilled chicken salad - 410g,
- rice - 1 serving (158g),
- boiled green peas - 85g,
- raw cauliflower - 100g.

 

[sarmsmonster123]

DAY 272 (LEG):

1. Back Squats (safety squat bar): 3x20 - 445Ib

2. Barbell Hack Squats: 3x20 - 165Ib

3. Heel Elevated Sith Squat: 497lb x20

4. Leg Extensions (banded): 3x20 - 257Ib

5. DB Lunges: 3x20 each - 110Ib

6. Stiff Legged Deadlifts: 4x20 - 174Ib

7. Seated Leg Curls: 3x20 - 107Ib

8. Standing Calf Raises: 4x20

9. Donkey Calf Raises: 3x20

10. Seated Calf Raises: 3x20 - 101Ib

Cardio: 15-20 mins

Daily Diet:

2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g

Breakfast: 535 kcal
- scrambled egg whites - 112.5g,
- avocado toast - 2 slice (200g),
- apple - 1.

Lunch: 623 kcal
- grilled chicken salad - 307.5g,
- tuna sandwich - 1 sandwich.

Dinner: 1,091 kcal
- chicken stir fry - 600g,
- spinach salad - 90.75g,
- corn - 120g,
- raw carrots - 1.059 serving (90g)

Snack: 363 kcal
- banana - 1,
- mixed nuts - 45g.

Snack: 287 kcal
- protein shake - 187.5 mL,
- kiwi - 2,
- orange - 2.

 

[SteveSmith]

DAY 269 (CHEST):

1. Bench Press: 3x20 - 336Ib

2. Incline DB Fly: 3x20 - 101Ib

3. DB Fly: 3x20 - 96Ib

4. Seated Cable Fly: 3x20 - 131Ib

5. Lying Barbell Tricep Extensions: (2x10 warm-up sets) - 3x20 - 139Ib

6. Cable Overhead Tricep Extensions: 3x20 - 138Ib

7. DB Tricep Kickbacks: 3x20 - 86Ib

Cardio: 15-20 mins

View attachment 4839

Daily Diet:

2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g

Breakfast: 535 kcal
- scrambled egg whites - 112.5g,
- avocado toast - 2 slice (200g),
- apple - 1.

Lunch: 623 kcal
- grilled chicken salad - 307.5g,
- tuna sandwich - 1 sandwich.

Dinner: 1,091 kcal
- chicken stir fry - 600g,
- spinach salad - 90.75g,
- corn - 120g,
- raw carrots - 1.059 serving (90g)

Snack: 363 kcal
- banana - 1,
- mixed nuts - 45g.

Snack: 287 kcal
- protein shake - 187.5 mL,
- kiwi - 2,
- orange - 2.

@sarmsmonster123 You are looking like an absolute Beast. Keep up the good work much respect.

 

[BodyMonster34]

DAY 272 (LEG):

1. Back Squats (safety squat bar): 3x20 - 445Ib

2. Barbell Hack Squats: 3x20 - 165Ib

3. Heel Elevated Sith Squat: 497lb x20

4. Leg Extensions (banded): 3x20 - 257Ib

5. DB Lunges: 3x20 each - 110Ib

6. Stiff Legged Deadlifts: 4x20 - 174Ib

7. Seated Leg Curls: 3x20 - 107Ib

8. Standing Calf Raises: 4x20

9. Donkey Calf Raises: 3x20

10. Seated Calf Raises: 3x20 - 101Ib

Cardio: 15-20 mins

Daily Diet:

2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g

Breakfast: 535 kcal
- scrambled egg whites - 112.5g,
- avocado toast - 2 slice (200g),
- apple - 1.

Lunch: 623 kcal
- grilled chicken salad - 307.5g,
- tuna sandwich - 1 sandwich.

Dinner: 1,091 kcal
- chicken stir fry - 600g,
- spinach salad - 90.75g,
- corn - 120g,
- raw carrots - 1.059 serving (90g)

Snack: 363 kcal
- banana - 1,
- mixed nuts - 45g.

Snack: 287 kcal
- protein shake - 187.5 mL,
- kiwi - 2,
- orange - 2.

@sarmsmonster123 This is looking really sweet. I like the different fruits that you're eating. And I like that you're hitting the nuts hard.

 

[Mobster]

Great squats

 

[ROIDDERS]

DAY 272 (LEG):

1. Back Squats (safety squat bar): 3x20 - 445Ib

2. Barbell Hack Squats: 3x20 - 165Ib

3. Heel Elevated Sith Squat: 497lb x20

4. Leg Extensions (banded): 3x20 - 257Ib

5. DB Lunges: 3x20 each - 110Ib

6. Stiff Legged Deadlifts: 4x20 - 174Ib

7. Seated Leg Curls: 3x20 - 107Ib

8. Standing Calf Raises: 4x20

9. Donkey Calf Raises: 3x20

10. Seated Calf Raises: 3x20 - 101Ib

Cardio: 15-20 mins

Daily Diet:

2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g

Breakfast: 535 kcal
- scrambled egg whites - 112.5g,
- avocado toast - 2 slice (200g),
- apple - 1.

Lunch: 623 kcal
- grilled chicken salad - 307.5g,
- tuna sandwich - 1 sandwich.

Dinner: 1,091 kcal
- chicken stir fry - 600g,
- spinach salad - 90.75g,
- corn - 120g,
- raw carrots - 1.059 serving (90g)

Snack: 363 kcal
- banana - 1,
- mixed nuts - 45g.

Snack: 287 kcal
- protein shake - 187.5 mL,
- kiwi - 2,
- orange - 2.

@sarmsmonster123 you are a true monster. I like the excellent Protein. That's the perfect amount. You should be getting for your goals and I like your cardio, that's some hardcore training.