Approved Log My Dbol Warm-up Cycle and Training Log

[sarmsmonster123]

You've got some unique meal pictures I like it

Thanks mate

 

[sarmsmonster123]

food looks very delicious

Thanks mate

 

[sarmsmonster123]

DAY 79 (BACK):

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

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

3. DB Pullovers: 3x12 - 76Ib

4. Bent Over Rows: 3x12 - 182Ib

5. Neutral Grip: 3x12

6. Bent Over Lateral Raises: 3x12 - 39Ib

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

8. Incline DB Curls: 3x12 - 43Ib

9. DB Concentration Curls: 3x12 - 48Ib


*Cardio: 15-20 mins

Daily Diet:

Nutrient Targets:

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

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 79 (BACK):

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

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

3. DB Pullovers: 3x12 - 76Ib

4. Bent Over Rows: 3x12 - 182Ib

5. Neutral Grip: 3x12

6. Bent Over Lateral Raises: 3x12 - 39Ib

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

8. Incline DB Curls: 3x12 - 43Ib

9. DB Concentration Curls: 3x12 - 48Ib
View attachment 3196

*Cardio: 15-20 mins

Daily Diet:

Nutrient Targets:

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

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.
View attachment 3197
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.

Great job @sarmsmonster123

 

[ballin2504]

DAY 78 (CHEST):

1. Bench Press: (2x10 warm-up sets) - 3x12 - 286Ib

2. Incline DB Fly: 3x12 - 56Ib

3. DB Fly: 3x12 - 52Ib

4. Cable Fly: 3x12 - 85Ib

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

6. Cable Overhead Tricep Extensions: 3x12 - 93Ib

7. DB Tricep Kickbacks: 3x12 - 41Ib

View attachment 3190
*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.

View attachment 3191

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.

Awesome training man. Good press weights

 

[Tiger Khan]

DAY 77 (LEG):

1. Back Squats: 3x12 - 141Ib

2. Barbell Hack Squats: 3x12 - 110Ib

3. Sissy Squats: 2x12

4. Leg Extensions: 3x12 - 115Ib

5. DB Lunges: 3x10each - 65Ib

6. Stiff Legged Deadlifts: 4x12 - 119Ib

7. Seated Leg Curls: 3x12 - 64Ib

8. Standing Calf Raises: 4x12

9. Donkey Calf Raises: 3x12

10. Seated Calf Raises: 3x15 - 41Ib

View attachment 3181
*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 peppers - 120g.
View attachment 3182
Snack: 413 kcal
- crackers and hummus - 6 crackers,
- banana - 1,
- kiwi - 2.

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

meals looks good.......

 

[sarmsmonster123]

Great job @sarmsmonster123

Thanks

 

[sarmsmonster123]

meals looks good.......

Thanks mate

 

[sarmsmonster123]

Awesome training man. Good press weights

Thanks mate

 

[sarmsmonster123]

DAY 80 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: (2x10 warm-up sets) - 4x12 - 231Ib

2. Incline Bench Press: 3x12 - 175Ib

3. Cable Upright Rows: 3x12 - 115Ib

4. DB Lateral Raises: 3x15 - 34Ib

5. DB Shrugs: 3x12 - 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.

 

[Jayne Scott]

DAY 80 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: (2x10 warm-up sets) - 4x12 - 231Ib

2. Incline Bench Press: 3x12 - 175Ib

3. Cable Upright Rows: 3x12 - 115Ib

4. DB Lateral Raises: 3x15 - 34Ib

5. DB Shrugs: 3x12 - 100Ib

6. Lying Leg Raises: 2x15

7. Sit Ups: 3x15

8. Planks: 2x60secs

View attachment 3235

*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.
View attachment 3236

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

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

Nice work @sarmsmonster123

 

[BookerTNY]

DAY 80 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: (2x10 warm-up sets) - 4x12 - 231Ib

2. Incline Bench Press: 3x12 - 175Ib

3. Cable Upright Rows: 3x12 - 115Ib

4. DB Lateral Raises: 3x15 - 34Ib

5. DB Shrugs: 3x12 - 100Ib

6. Lying Leg Raises: 2x15

7. Sit Ups: 3x15

8. Planks: 2x60secs

View attachment 3235

*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.
View attachment 3236

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

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

you DA man

 

[sarmsmonster123]

Nice work @sarmsmonster123

Thanks

 

[sarmsmonster123]

you DA man

Thanks mate

 

[sarmsmonster123]

DAY 81 (LEG):

1. Back Squats: 3x12 - 242Ib

2. Barbell Hack Squats: 3x12 -110Ib

3. Sissy Squats: 2x12

4. Leg Extensions: 3x12 - 115Ib

5. DB Lunges: 3x10each - 65Ib

6. Stiff Legged Deadlifts: 4x12 -119Ib

7. Seated Leg Curls: 3x12 - 64Ib

8. Standing Calf Raises: 4x12

9. Donkey Calf Raises: 3x12

10. Seated Calf Raises: 3x15 - 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.

 

[Jayne Scott]

DAY 81 (LEG):

1. Back Squats: 3x12 - 242Ib

2. Barbell Hack Squats: 3x12 -110Ib

3. Sissy Squats: 2x12

4. Leg Extensions: 3x12 - 115Ib

5. DB Lunges: 3x10each - 65Ib

6. Stiff Legged Deadlifts: 4x12 -119Ib

7. Seated Leg Curls: 3x12 - 64Ib

8. Standing Calf Raises: 4x12

9. Donkey Calf Raises: 3x12

10. Seated Calf Raises: 3x15 - 41Ib

View attachment 3240

*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.
View attachment 3241

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

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

Good form on the back squats

 

[sarmsmonster123]

Good form on the back squats

Thanks

 

[sarmsmonster123]

DAY 82 (CHEST):

1. Bench Press: (2x10 warm-up sets) - 3x7 - 313Ib

2. Incline DB Fly: 3x12 - 56Ib

3. DB Fly: 3x12 - 52Ib

4. Cable Fly: 3x12 - 85Ib

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

6. Cable Overhead Tricep Extensions: 3x12 - 93Ib

7. DB Tricep Kickbacks: 3x12 - 41Ib


*Cardio - 15-20 mins

Daily Diet:

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

Breakfast: 535 kcal
- scrambled egg whites + bacon - 142.5g,
- 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.

 

[BookerTNY]

DAY 82 (CHEST):

1. Bench Press: (2x10 warm-up sets) - 3x7 - 313Ib

2. Incline DB Fly: 3x12 - 56Ib

3. DB Fly: 3x12 - 52Ib

4. Cable Fly: 3x12 - 85Ib

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

6. Cable Overhead Tricep Extensions: 3x12 - 93Ib

7. DB Tricep Kickbacks: 3x12 - 41Ib
View attachment 3246

*Cardio - 15-20 mins

Daily Diet:

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

Breakfast: 535 kcal
- scrambled egg whites + bacon - 142.5g,
- avocado toast - 2 slice (200g),
- apple - 1.
View attachment 3245

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.

playa stay strong

 

[sarmsmonster123]

playa stay strong

Thank you mate