Approved Log My Dbol Warm-up Cycle and Training Log
- Thread starter sarmsmonster123
- Start date
DAY 24 (SHOULDERS/ARMS/CORE):
1. Machine Shoulder Press: (2x10 warm-up sets) - 4x12 - 396lb
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
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.
Week 5 - Day 1: Dbol warm-up cycle
*Dbol: 20mg/day
*Liver protection: 500mg/day TUDCA
*Blood pressure: 3g/day of Fish oil
1. Machine Shoulder Press: (2x10 warm-up sets) - 4x12 - 396lb
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
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.
Week 5 - Day 1: Dbol warm-up cycle
*Dbol: 20mg/day
*Liver protection: 500mg/day TUDCA
*Blood pressure: 3g/day of Fish oil
Attachments
Great update. I also like banana and mixed nuts, it's a real energy boost @sarmsmonster123
Thanks.
DAY 25 (LEG):
1. Back Squats: 3x12 - 113Ib (1RM-141Ib)
2. Barbell Hack Squats: 3x12 - 88Ib (1RM-110Ib)
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)
*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.
Snack: 449 kcal
- toast - 43g,
- kiwi - 2,
- cheese and crackers - 6 crackers.
Snack: 296 kcal
- protein shake - 250 mL,
- apple - 1,
- orange - 2.
Week 5 - Day 2: Dbol warm-up cycle
*Dbol: 20mg/day
*Liver protection: 500mg/day TUDCA
*Blood pressure: 3g/day of Fish oil
1. Back Squats: 3x12 - 113Ib (1RM-141Ib)
2. Barbell Hack Squats: 3x12 - 88Ib (1RM-110Ib)
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)
*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.
Snack: 449 kcal
- toast - 43g,
- kiwi - 2,
- cheese and crackers - 6 crackers.
Snack: 296 kcal
- protein shake - 250 mL,
- apple - 1,
- orange - 2.
Week 5 - Day 2: Dbol warm-up cycle
*Dbol: 20mg/day
*Liver protection: 500mg/day TUDCA
*Blood pressure: 3g/day of Fish oil
DAY 26 (CHEST):
1. Bench Press: (2x10 warm-up sets) - 3x12 - 286Ib
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: 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.
Week 5 - Day 3: Dbol warm-up cycle
*Dbol: 20mg/day
*Liver protection: 500mg/day TUDCA
*Blood pressure: 3g/day of Fish oil
1. Bench Press: (2x10 warm-up sets) - 3x12 - 286Ib
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: 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.
Week 5 - Day 3: Dbol warm-up cycle
*Dbol: 20mg/day
*Liver protection: 500mg/day TUDCA
*Blood pressure: 3g/day of Fish oil
Recovery today, but still taking my Dbol!
Week 5 - Day 4: Dbol warm-up cycle
*Dbol: 20mg/day
*Liver protection: 500mg/day TUDCA
*Blood pressure: 3g/day of Fish oil
Week 5 - Day 4: Dbol warm-up cycle
*Dbol: 20mg/day
*Liver protection: 500mg/day TUDCA
*Blood pressure: 3g/day of Fish oil
DAY 27 (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)
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.
Week 5 - Day 5: Dbol warm-up cycle
*Dbol: 20mg/day
*Liver protection: 500mg/day TUDCA
*Blood pressure: 3g/day of Fish oil
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)
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.
Week 5 - Day 5: Dbol warm-up cycle
*Dbol: 20mg/day
*Liver protection: 500mg/day TUDCA
*Blood pressure: 3g/day of Fish oil
Week 5 - Day 6: Dbol warm-up cycle
*Dbol: 20mg/day
*Liver protection: 500mg/day TUDCA
*Blood pressure: 3g/day of Fish oil
*Dbol: 20mg/day
*Liver protection: 500mg/day TUDCA
*Blood pressure: 3g/day of Fish oil
Week 5 - Day 7: Dbol warm-up cycle
*Dbol: 20mg/day
*Liver protection: 500mg/day TUDCA
*Blood pressure: 3g/day of Fish oil
*Dbol: 20mg/day
*Liver protection: 500mg/day TUDCA
*Blood pressure: 3g/day of Fish oil
Good update @sarmsmonster123
Thanks
DAY 28 (SHOULDERS/ARMS/CORE):
1. Shoulder Press: (2x10 warm-up sets) - 4x12 - 108Ib (1RM-136Ib)
2. Incline Bench Press: 3x12 - 275Ib
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
Daily Diet:
2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g
Breakfast: 632 kcal
- scrambled egg whites - 150g,
- turkey bacon - 3 slices,
- bagel - 1,
- kiwi - 2.
Lunch: 607 kcal
-chicken breast - 120g,
- garden salad - 190g,
- baked potato - 200g.
Dinner: 866 kcal
- grilled chicken salad - 410g,
- strawberry banana smoothie - 500 mL,
- orange - 2.
Snack: 42 kcal
- kashi go lean - 58g,
- berries - 120g,
- protein shake - 250 mL.
Snack: 445 kcal
- avocado toast - 2 slice (200g),
- raw broccoli - 100g,
- raw bell peppers - 120g.
Week 6 - Day 1: Dbol cycle
*Dbol: 20mg/day
*Liver protection: 500mg/day TUDCA
*Blood pressure: 3g/day of Fish oil
1. Shoulder Press: (2x10 warm-up sets) - 4x12 - 108Ib (1RM-136Ib)
2. Incline Bench Press: 3x12 - 275Ib
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
Daily Diet:
2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g
Breakfast: 632 kcal
- scrambled egg whites - 150g,
- turkey bacon - 3 slices,
- bagel - 1,
- kiwi - 2.
Lunch: 607 kcal
-chicken breast - 120g,
- garden salad - 190g,
- baked potato - 200g.
Dinner: 866 kcal
- grilled chicken salad - 410g,
- strawberry banana smoothie - 500 mL,
- orange - 2.
Snack: 42 kcal
- kashi go lean - 58g,
- berries - 120g,
- protein shake - 250 mL.
Snack: 445 kcal
- avocado toast - 2 slice (200g),
- raw broccoli - 100g,
- raw bell peppers - 120g.
Week 6 - Day 1: Dbol cycle
*Dbol: 20mg/day
*Liver protection: 500mg/day TUDCA
*Blood pressure: 3g/day of Fish oil
Attachments
Nice update @sarmsmonster123
Thanks
DAY 29 (LEG):
1. Back Squats: 3x12 - 113Ib (1RM-141Ib)
2. Barbell Hack Squats: 3x12 - 88Ib (1RM-110Ib)
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: 632 kcal
- scrambled egg whites - 150g,
- turkey bacon - 3 slices,
- bagel - 1,
- kiwi - 2.
Lunch: 607 kcal
-chicken breast - 120g,
- garden salad - 190g,
- baked potato - 200g.
Dinner: 866 kcal
- grilled chicken salad - 410g,
- strawberry banana smoothie - 500 mL,
- orange - 2.
Snack: 42 kcal
- kashi go lean - 58g,
- berries - 120g,
- protein shake - 250 mL.
Snack: 445 kcal
- avocado toast - 2 slice (200g),
- raw broccoli - 100g,
- raw bell peppers - 120g.
Week 6 - Day 2: Dbol cycle
*Dbol: 20mg/day
*Liver protection: 500mg/day TUDCA
*Blood pressure: 3g/day of Fish oil
1. Back Squats: 3x12 - 113Ib (1RM-141Ib)
2. Barbell Hack Squats: 3x12 - 88Ib (1RM-110Ib)
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: 632 kcal
- scrambled egg whites - 150g,
- turkey bacon - 3 slices,
- bagel - 1,
- kiwi - 2.
Lunch: 607 kcal
-chicken breast - 120g,
- garden salad - 190g,
- baked potato - 200g.
Dinner: 866 kcal
- grilled chicken salad - 410g,
- strawberry banana smoothie - 500 mL,
- orange - 2.
Snack: 42 kcal
- kashi go lean - 58g,
- berries - 120g,
- protein shake - 250 mL.
Snack: 445 kcal
- avocado toast - 2 slice (200g),
- raw broccoli - 100g,
- raw bell peppers - 120g.
Week 6 - Day 2: Dbol cycle
*Dbol: 20mg/day
*Liver protection: 500mg/day TUDCA
*Blood pressure: 3g/day of Fish oil
Another great update @sarmsmonster123
@sarmsmonster123 dbol maybe up that to 30mgs lets do it
excellent job once again
