Approved Log My Dbol Warm-up Cycle and Training Log

[sarmsmonster123]

DAY 307 (CHEST):

1. Bench Press: 3x20 - 346Ib

2. Incline DB Fly: 3x20 - 111Ib

3. DB Fly: 3x20 - 106Ib

4. Seated Cable Fly: 3x20 - 141Ib

5. Lying Barbell Tricep Extensions: (2x10 warm-up sets) - 3x20 - 149Ib

6. Cable Overhead Tricep Extensions: 3x20 - 148Ib

7. DB Tricep Kickbacks: 3x20 - 96Ib

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 308 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: 4x20 - 423lb

2. Incline Bench Press: 3x20 - 280Ib

3. Cable Upright Rows: 3x20 - 212Ib

4. DB Lateral Raises: 4x20 - 108Ib

5. DB Shrugs: 3x20 - 161Ib

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.

 

[sarmsmonster123]

DAY 309 (BACK):

1. Deadlift: 3x25 - 377lb

2. Lat. Pulldowns: 3x25 - 235lb

3. DB Pullovers: 3x25 - 126Ib

4. Bent Over Barbell Rows PB: 463Ib x 15

5. Neutral Grip: 3x30

6. Bent Over Lateral Raises: 3x20 - 104Ib

7. Barbell Curls: 3x25 - 157Ib

8. Incline DB Curls: 3x20 - 98lb

9. DB Concentration Curls: 3x20 - 98Ib

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 310 (LEG):

1. Back Squats (safety squat bar): 3x20 - 455Ib

2. Barbell Hack Squats: 3x20 - 175Ib

3. Heel Elevated Sith Squat: 502lb x20

4. Leg Extensions (banded): 3x20 - 267Ib

5. DB Lunges: 3x20 each - 120Ib

6. Stiff Legged Deadlifts: 4x20 - 184Ib

7. Seated Leg Curls: 3x20 - 127Ib

8. Standing Calf Raises: 4x20

9. Donkey Calf Raises: 3x20

10. Seated Calf Raises: 3x20 - 111Ib



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 311 (CHEST):

1. Bench Press: 3x20 - 346Ib

2. Incline DB Fly: 3x20 - 111Ib

3. DB Fly: 3x20 - 106Ib

4. Seated Cable Fly: 3x20 - 141Ib

5. Lying Barbell Tricep Extensions: (2x10 warm-up sets) - 3x20 - 149Ib

6. Cable Overhead Tricep Extensions: 3x20 - 148Ib

7. DB Tricep Kickbacks: 3x20 - 96Ib

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.

 

[sarmsmonster123]

DAY 312 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: 4x20 - 423lb

2. Incline Bench Press: 3x20 - 280Ib

3. Cable Upright Rows: 3x20 - 212Ib

4. DB Lateral Raises: 4x20 - 108Ib

5. DB Shrugs: 3x20 - 161Ib

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 313 (BACK):

1. Deadlift: 3x25 - 377lb

2. Lat. Pulldowns: 3x25 - 235lb

3. DB Pullovers: 3x25 - 126Ib

4. Bent Over Barbell Rows PB: 463Ib x 15

5. Neutral Grip: 3x30

6. Bent Over Lateral Raises: 3x20 - 104Ib

7. Barbell Curls: 3x25 - 157Ib

8. Incline DB Curls: 3x20 - 98lb

9. DB Concentration Curls: 3x20 - 98Ib

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