Approved Log My Dbol Warm-up Cycle and Training Log

[sarmsmonster123]

much respect on this lentils sound really good

It is mate, ate it for the first time about a couple of years back and it's been a staple for me ever since

 

[sarmsmonster123]

chicken stir fry sounds really good with salad

It is mate, delicious

 

[sarmsmonster123]

Monstro likes to see Portuguese style eating like this

Love Mediterranean cuisine mate

 

[sarmsmonster123]

I like the mag handles

Thanks mate

 

[sarmsmonster123]

that is a great meal great job for sure

Thanks mate

 

[sarmsmonster123]

DAY 12 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: (2x10 warm-up sets) - 4x12 - 108Ib (1RM-136Ib)

2. Incline Bench Press: 3x12 - 140Ib (1RM-175Ib)

3. Cable Upright Rows: 3x12 - 115Ib (1RM-144Ib)

4. DB Lateral Raises: 3x15 - 27Ib (1RM-34Ib)

5. DB Shrugs: 3x12 - 80Ib (1RM-100Ib)

6. Lying Leg Raises: 2x15

7. Sit Ups: 3x15

8. Planks: 2x60secs

*Cardio: 15-20 mins each work day


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.

Snack: 449 kcal
- toast - 43g,
- kiwi - 2,
- cheese and crackers - 6 crackers.

Snack: 296 kcal
- protein shake - 250 mL,
- apple - 1,
- orange - 2.



Day 2: Dbol warm-up cycle

*Dbol: 10mg/day

*Liver protection: 500mg/day TUDCA

*Blood pressure: 3g/day of Fish oil

 

[Jayne Scott]

Great update @sarmsmonster123

 

[ballin2504]

DAY 11 (BACK):

1. Deadlift: (2x10 warm-up sets) - 3x12 - 257Ib (1RM-322Ib)

2. Lat. Pulldowns: (2x10 warm-up sets) - 3x12 - 144Ib (1RM-180Ib)

3. DB Pullovers: 3x12 - 60Ib (1RM-76Ib)

4. Bent Over Rows: 3x12 - 145Ib (1RM-182Ib)

5. Neutral Grip: 3x12

6. Bent Over Lateral Raises: 3x12 - 31Ib (1RM-39Ib)

7. Barbell Curls: (2x10 warm-up sets) - 3x12 - 81Ib (1RM-102Ib)

8. Incline DB Curls: 3x12 - 34Ib (1RM-43Ib)

9. DB Concentration Curls: 3x12 - 38Ib (1RM-48Ib)

View attachment 2262

Daily Diet:

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

Breakfast: 665 kcal
- egg white omelette - 150g,
- ham - 70g,
- bagel - 1,
- kiwi - 2.

Lunch: 846 kcal
- chicken stir fry - 400g,
- spinach salad - 121g,
- corn - 80g,
- raw carrots - 1.412 serving (120g).

Dinner: 580 kcal
- salmon - 125g,
- lentils - 200g,
- steamed broccoli - 100g,
- raw bell peppers - 120g.

Snack: 449 kcal
- banana - 1,
- mixed nuts - 60g.

Snack: 422 kcal
- crackers and hummus - 6 crackers,
- orange - 2,
- grapes - 140g.

View attachment 2263

Day 1: Dbol warm-up cycle

*Dbol: 10mg/day

*Liver protection: 500mg/day TUDCA

*Blood pressure: 3g/day of Fish oil

Happy New Year mates!!

Very nice update

 

[25homes]

DAY 11 (BACK):

1. Deadlift: (2x10 warm-up sets) - 3x12 - 257Ib (1RM-322Ib)

2. Lat. Pulldowns: (2x10 warm-up sets) - 3x12 - 144Ib (1RM-180Ib)

3. DB Pullovers: 3x12 - 60Ib (1RM-76Ib)

4. Bent Over Rows: 3x12 - 145Ib (1RM-182Ib)

5. Neutral Grip: 3x12

6. Bent Over Lateral Raises: 3x12 - 31Ib (1RM-39Ib)

7. Barbell Curls: (2x10 warm-up sets) - 3x12 - 81Ib (1RM-102Ib)

8. Incline DB Curls: 3x12 - 34Ib (1RM-43Ib)

9. DB Concentration Curls: 3x12 - 38Ib (1RM-48Ib)

View attachment 2262

Daily Diet:

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

Breakfast: 665 kcal
- egg white omelette - 150g,
- ham - 70g,
- bagel - 1,
- kiwi - 2.

Lunch: 846 kcal
- chicken stir fry - 400g,
- spinach salad - 121g,
- corn - 80g,
- raw carrots - 1.412 serving (120g).

Dinner: 580 kcal
- salmon - 125g,
- lentils - 200g,
- steamed broccoli - 100g,
- raw bell peppers - 120g.

Snack: 449 kcal
- banana - 1,
- mixed nuts - 60g.

Snack: 422 kcal
- crackers and hummus - 6 crackers,
- orange - 2,
- grapes - 140g.

View attachment 2263

Day 1: Dbol warm-up cycle

*Dbol: 10mg/day

*Liver protection: 500mg/day TUDCA

*Blood pressure: 3g/day of Fish oil

Happy New Year mates!!

nice update here

 

[sarmsmonster123]

Great update @sarmsmonster123

Thanks

 

[sarmsmonster123]

nice update here

Thanks mate

 

[sarmsmonster123]

Very nice update

Thank you mate

 

[sarmsmonster123]

DAY 13 (LEG):

1. Back Squats: 3x12 - 113Ib (1RM-141Ib)

2. Hack Squats: 3x12 - 316Ib (1RM-396Ib)

3. Sissy Squats: 2x12

4. Leg Extensions: 3x12 - 92Ib (1RM-115Ib)

5. DB Lunges: 3x10each - 52Ib (1RM-65Ib)

6. Stiff Legged Deadlifts: 4x12 - 95Ib - (1RM-119Ib)

7. Seated Leg Curls: 3x12 - 51Ib (1RM-64Ib)

8. Standing Calf Raises: 4x12

9. Donkey Calf Raises: 3x12

10. Seated Calf Raises: 3x15 - 41Ib (1RM-41Ib)




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 peppers - 120g.

Snack: 413 kcal
- crackers and hummus - 6 crackers,
- banana - 1,
- kiwi - 2.

Snack: 296 kcal
- protein shake - 250 mL,
- apple - 1,
- orange - 2.


Day 3: Dbol warm-up cycle

*Dbol: 10mg/day

*Liver protection: 500mg/day TUDCA

*Blood pressure: 3g/day of Fish oil

 

[Jayne Scott]

DAY 13 (LEG):

1. Back Squats: 3x12 - 113Ib (1RM-141Ib)

2. Hack Squats: 3x12 - 316Ib (1RM-396Ib)

3. Sissy Squats: 2x12

4. Leg Extensions: 3x12 - 92Ib (1RM-115Ib)

5. DB Lunges: 3x10each - 52Ib (1RM-65Ib)

6. Stiff Legged Deadlifts: 4x12 - 95Ib - (1RM-119Ib)

7. Seated Leg Curls: 3x12 - 51Ib (1RM-64Ib)

8. Standing Calf Raises: 4x12

9. Donkey Calf Raises: 3x12

10. Seated Calf Raises: 3x15 - 41Ib (1RM-41Ib)

View attachment 2305
View attachment 2306

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 peppers - 120g.

Snack: 413 kcal
- crackers and hummus - 6 crackers,
- banana - 1,
- kiwi - 2.

Snack: 296 kcal
- protein shake - 250 mL,
- apple - 1,
- orange - 2.
View attachment 2304

Day 3: Dbol warm-up cycle

*Dbol: 10mg/day

*Liver protection: 500mg/day TUDCA

*Blood pressure: 3g/day of Fish oil

Great update @sarmsmonster123

 

[Noah Wixx]

Quality pictures and workouts keep at it

 

[sarmsmonster123]

Quality pictures and workouts keep at it

Thanks mate

 

[sarmsmonster123]

Day 4: Dbol warm-up cycle

*Dbol: 10mg/day

*Liver protection: 500mg/day TUDCA

*Blood pressure: 3g/day of Fish oil

 

[Masonic Bodybuilder]

Love the food pics man. Meals look awesome.

 

[sarmsmonster123]

Love the food pics man. Meals look awesome.

Appreciate the compliment mate

 

[sarmsmonster123]

DAY 14 (CHEST):

1. Bench Press: (2x10 warm-up sets) - 3x12 - 82Ib (1RM-103Ib)

2. Incline DB Fly: 3x12 - 44Ib (1RM-56Ib)

3. DB Fly: 3x12 - 41Ib (1RM-52Ib)

4. Cable Fly: 3x12 - 68Ib (1RM-85Ib)

5. Lying Barbell Tricep Extensions: (2x10 warm-up sets) - 3x12 - 75Ib (1RM-94Ib)

6. Cable Overhead Tricep Extensions: 3x12 - 74Ib (1RM-93Ib)

7. DB Tricep Kickbacks: 3x12 - 32Ib (1RM-41Ib)



Daily Diet:

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

Breakfast: 665 kcal
- egg white omelette - 150g,
- bacon - 70g,
- bagel - 1,
- kiwi - 2.

Lunch: 677 kcal
- chicken breast - 120g,
- garden salad - 190g,
- rice - 1.5 serving (237g),
- raw bell peppers - 90g.

Dinner: 786 kcal
- grilled chicken salad - 410g,
- chicken sandwich - 1 sandwich,
- raw carrots - 1.059 serving (90g),
- raw broccoli - 150g.

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

Snack: 402 kcal
- crackers and hummus - 6 crackers,
- orange - 2,
- grapes - 105g.



Day 5: Dbol warm-up cycle

*Dbol: 10mg/day

*Liver protection: 500mg/day TUDCA

*Blood pressure: 3g/day of Fish oil