Approved Log My Dbol Warm-up Cycle and Training Log

[25homes]

Good work

 

[ballin2504]

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

View attachment 3259

*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.
View attachment 3260

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.

Looking strong

 

[Masonic Bodybuilder]

Stir fry is always a W meal!

 

[sarmsmonster123]

600g stir fry is the way to go

Aye

 

[sarmsmonster123]

great job! food looks nutritious

Thanks mate

 

[sarmsmonster123]

Bros excellent job with the pictures that you're posting

Thanks mate, appreciate it

 

[sarmsmonster123]

Stir fry is always a W meal!

 

[sarmsmonster123]

Looking strong

Thanks mate

 

[sarmsmonster123]

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

Thank you mate

 

[sarmsmonster123]

we love to see people being successful

Thanks mate

 

[sarmsmonster123]

Excellent job with the training keep it up

Thanks mate

 

[sarmsmonster123]

very nice update on the training

Thanks mate

 

[sarmsmonster123]

nice training even over the weekend that's good dedication

Thanks mate

 

[sarmsmonster123]

bro nice job keep it up

Thank you mate

 

[sarmsmonster123]

keeping the control is the right way to do it

Thank you mate

 

[sarmsmonster123]

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

Gradually increasing my weights though, but sure it's a safe way to go

 

[sarmsmonster123]

can tell that your form is excellent

Thanks mate

 

[sarmsmonster123]

photos are perfect great job

Thanks mate

 

[sarmsmonster123]

Good work

Thanks mate

 

[sarmsmonster123]

DAY 85 (LEG):

1. Back Squats: 3x12 - 141Ib

2. Hack Squats: 3x12 - 296Ib

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



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.