Approved Log My Dbol Warm-up Cycle and Training Log

[sarmsmonster123]

DAY 83 (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:

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,
- peanut butter,
- mixed nuts,
- kiwi - 2.


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

 

[Jayne Scott]

DAY 83 (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 3252

*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.

Snack: 413 kcal
- crackers and hummus - 6 crackers,
- banana - 1,
- peanut butter,
- mixed nuts,
- kiwi - 2.
View attachment 3253

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

The food looks tasty @sarmsmonster123

 

[sarmsmonster123]

The food looks tasty @sarmsmonster123

Thanks, it's actually quite good, I give it a pass

 

[BookerTNY]

DAY 83 (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 3252

*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.

Snack: 413 kcal
- crackers and hummus - 6 crackers,
- banana - 1,
- peanut butter,
- mixed nuts,
- kiwi - 2.
View attachment 3253

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

the real deal man

 

[sarmsmonster123]

the real deal man

Thanks mate, appreciate it

 

[sarmsmonster123]

DAY 84 (SHOULDERS/ARMS/CORE):

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

2. Incline Bench Press: 3x12 - 286Ib

3. Cable Upright Rows: 3x12 - 144Ib

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: 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.

 

[Mobster]

600g stir fry is the way to go

 

[SteveSmith]

great job! food looks nutritious

 

[e2]

very nice update on the training

 

[2Thick]

photos are perfect great job

 

[Vadim Fedorov]

can tell that your form is excellent

 

[wootoom]

I like how you're not doing super heavy weight either

 

[JasonPriest]

keeping the control is the right way to do it

 

[BodyMonster34]

bro nice job keep it up

 

[QuadSweep]

nice training even over the weekend that's good dedication

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

Excellent job with the training keep it up

 

[chesty]

we love to see people being successful

 

[ROIDDERS]

I like your log it's very positive and it's on point

 

[ceo]

Bros excellent job with the pictures that you're posting