Approved Log My Dbol Warm-up Cycle and Training Log

DAY 479 (BACK):

1. Deadlift: 3x15 - 382lb

2. Lat. Pulldowns: 3x15 - 240lb

3. DB Pullovers: 3x12 - 131Ib

4. Bent Over Barbell Rows PB: 468Ib x 12

5. Neutral Grip: 3x30

6. Bent Over Lateral Raises: 3x12 - 109Ib

7. Barbell Curls: 3x17 - 162Ib

8. Incline DB Curls: 3x8 - 103lb

9. DB Concentration Curls: 3x8 - 103Ib

Cardio: 15-20 mins

Daily Diet:

2,940 kcal (total)
Protein: 190g
Fat: 82g
Net Carbs: 350g

Breakfast: 629 kcal
- scrambled egg whites - 155g,
- turkey bacon - 3 slice,
- avocado toast - 2 slice (200g),
- berries - 120g.

Lunch: 1,113 kcal
- chicken stir fry - 605g,
- 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

DAY 480 (LEG):

1. Back Squats (safety squat bar): 3x18 - 460Ib

2. Barbell Hack Squats: 3x14 - 180Ib

3. Heel Elevated Sith Squat: 507lb x14

4. Leg Extensions (banded): 3x17 - 272Ib

5. DB Lunges: 3x18 each - 125Ib

6. Stiff Legged Deadlifts: 4x17 - 189Ib

7. Seated Leg Curls: 3x18 - 132Ib

8. Standing Calf Raises: 4x14

9. Donkey Calf Raises: 3x17

10. Seated Calf Raises: 3x14 - 116Ib

Cardio: 15-20 mins

Daily Diet:

2,940 kcal (total)
Protein: 190g
Fat: 82g
Net Carbs: 350g

Breakfast: 680 kcal
- fried egg - 2 eggs (100g),
- ham - 50g,
- avocado toast - 2 slice (160g),
- grapes - 140g.

Lunch: 650 kcal
- beef top sirloin steak - 150g,
- baked potato - 220g,
- mixed vegetables - 100g,
- raw bell peppers - 120g.

Pre/Post Workout Snack: 320 kcal
- whey protein - 1 scoop (30g),
- banana - 1 medium (120g),

Dinner: 740 kcal
- grilled chicken salad - 410g,
- rice - 1 serving (200g),
- boiled green peas - 85g,
- raw cauliflower - 100g

Snack: 550 kcal
- Greek yogurt - 200g,
- oats - 60g,
- honey - 15g