Approved Log My Dbol Warm-up Cycle and Training Log

[sarmsmonster123]

bros mobster a lot of gyms don't got squat racks

I hear you mate

 

[sarmsmonster123]

i agree with mobster i would do dumbbell squats if you don't have a rack

I hear you mate

 

[sarmsmonster123]

DAY 2 (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
Protein: 184g
Fat: 98g
Net Carbs: 330g

DAY 2 - Diet:

Breakfast: 589 kcal
- scrambled egg whites - 112.5g,
- turkey bacon - 3 slice,
- avocado toast - 2 slice (200g),
- berries - 90g.

Lunch: 544 kcal
- grilled chicken salad - 307.5g,
- quinoa - 112.5g,
- corn - 60g.

Dinner: 1,064 kcal
- chicken stir fry - 600g,
- spinach salad - 90.75g,
- mixed vegetables - 150g,
- raw cauliflower - 75g.

Snack: 438 kcal
- Greek yogurt - 225g,
- banana - 1,
- orange - 2.

Snack: 326 kcal
- crackers and peanut butter - 6 crackers,
- raw bell peppers - 180g,
- raw broccoli - 75g.

 

[Jayne Scott]

DAY 2 (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)

View attachment 2142

Daily Diet:
*2,937 kcal
Protein: 184g
Fat: 98g
Net Carbs: 330g

DAY 2 - Diet:

Breakfast: 589 kcal
- scrambled egg whites - 112.5g,
- turkey bacon - 3 slice,
- avocado toast - 2 slice (200g),
- berries - 90g.

Lunch: 544 kcal
- grilled chicken salad - 307.5g,
- quinoa - 112.5g,
- corn - 60g.

Dinner: 1,064 kcal
- chicken stir fry - 600g,
- spinach salad - 90.75g,
- mixed vegetables - 150g,
- raw cauliflower - 75g.

Snack: 438 kcal
- Greek yogurt - 225g,
- banana - 1,
- orange - 2.

Snack: 326 kcal
- crackers and peanut butter - 6 crackers,
- raw bell peppers - 180g,
- raw broccoli - 75g.

View attachment 2141

Yummy

 

[ballin2504]

Foods looking good

 

[BookerTNY]

DAY 2 (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)

View attachment 2142

Daily Diet:
*2,937 kcal
Protein: 184g
Fat: 98g
Net Carbs: 330g

DAY 2 - Diet:

Breakfast: 589 kcal
- scrambled egg whites - 112.5g,
- turkey bacon - 3 slice,
- avocado toast - 2 slice (200g),
- berries - 90g.

Lunch: 544 kcal
- grilled chicken salad - 307.5g,
- quinoa - 112.5g,
- corn - 60g.

Dinner: 1,064 kcal
- chicken stir fry - 600g,
- spinach salad - 90.75g,
- mixed vegetables - 150g,
- raw cauliflower - 75g.

Snack: 438 kcal
- Greek yogurt - 225g,
- banana - 1,
- orange - 2.

Snack: 326 kcal
- crackers and peanut butter - 6 crackers,
- raw bell peppers - 180g,
- raw broccoli - 75g.

View attachment 2141

@sarmsmonster123 great diet you keep it strong with the protein high up

 

[sarmsmonster123]

Foods looking good

Thanks mate

 

[sarmsmonster123]

@sarmsmonster123 great diet you keep it strong with the protein high up

Thanks mate

 

[sarmsmonster123]

DAY 3 (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
Protein: 184g
Fat: 98g
Net Carbs: 330g

DAY 3 - Diet:
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.

 

[BookerTNY]

DAY 3 (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 2155

Daily Diet:
*2,937 kcal
Protein: 184g
Fat: 98g
Net Carbs: 330g

DAY 3 - Diet:
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 2156

@sarmsmonster123 good training and meals
you're on it like the real deal keep going

 

[Mobster]

Must be all those thin light rubber plates to only be 300 on the bar with that many plates

 

[Topps_Baseball88]

Awesome good photo and diet with a good Training session

 

[SteveSmith]

man you got a bunch of plates on there

 

[sarmsmonster123]

@sarmsmonster123 good training and meals
you're on it like the real deal keep going

Thanks mate

 

[sarmsmonster123]

man you got a bunch of plates on there

Yeah mate, settled for bumper plates

 

[sarmsmonster123]

Awesome good photo and diet with a good Training session

Thanks mate

 

[sarmsmonster123]

Must be all those thin light rubber plates to only be 300 on the bar with that many plates

Yeah mate, had to use bumper plates

 

[ceo]

Bros Thanks for posting picture of your meal looks really good potatoes and beef nice

 

[ROIDDERS]

avocado toast you got to get a picture of that

 

[chesty]

looks like you're doing three plates on the bench press but those must be small weights on each side how much are they