Approved Log My Dbol Warm-up Cycle and Training Log

[sarmsmonster123]

I'm gonna copy what you did I like it

Honored mate

 

[sarmsmonster123]

your helping so many different people by posting up these excellent workouts

I'm honored mate

 

[sarmsmonster123]

A+++ job. we love to see successful logs like this

Thanks mate

 

[sarmsmonster123]

DAY 102 (CHEST):

1. Bench Press: (2x10 warm-up sets) - 3x4 - 319Ib

2. Incline DB Fly: 3x12 - 66Ib

3. DB Fly: 3x12 - 62Ib

4. Cable Fly: 3x12 - 95Ib

5. Lying Barbell Tricep Extensions: (2x10 warm-up sets) - 3x12 - 104Ib

6. Cable Overhead Tricep Extensions: 3x12 - 103Ib

7. DB Tricep Kickbacks: 3x12 - 51Ib


*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.

 

[ballin2504]

DAY 95 (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 3359

*Cardio: 15-20 mins each work day

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.
View attachment 3360

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.

Arms looking solid

 

[25homes]

Nice work

 

[sarmsmonster123]

Arms looking solid

Thanks mate

 

[sarmsmonster123]

Nice work

Thanks mate

 

[sarmsmonster123]

DAY 103 (BACK):

1. Deadlift: (2x10 warm-up sets) - 3x12 - 267Ib

2. Lat. Pulldowns: (2x10 warm-up sets) - 3x12 - 154Ib

3. DB Pullovers: 3x12 - 70Ib

4. Bent Over Rows: 3x12 - 155Ib

5. Neutral Grip: 3x12

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

7. Barbell Curls: (2x10 warm-up sets) - 3x12 - 91Ib

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: 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.

 

[Tiger Khan]

DAY 103 (BACK):

1. Deadlift: (2x10 warm-up sets) - 3x12 - 267Ib

2. Lat. Pulldowns: (2x10 warm-up sets) - 3x12 - 154Ib

3. DB Pullovers: 3x12 - 70Ib

4. Bent Over Rows: 3x12 - 155Ib

5. Neutral Grip: 3x12

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

7. Barbell Curls: (2x10 warm-up sets) - 3x12 - 91Ib

8. Incline DB Curls: 3x12 - 43Ib

9. DB Concentration Curls: 3x12 - 48Ib

View attachment 3464

*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.
View attachment 3465
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.

@sarmsmonster123 Good work bro....solid updates........

 

[sarmsmonster123]

@sarmsmonster123 Good work bro....solid updates........

Thanks mate

 

[sarmsmonster123]

DAY 104 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: (2x10 warm-up sets) - 4x12 - 352lb

2. Incline Bench Press: 3x12 - 175Ib

3. Cable Upright Rows: 3x12 - 144Ib

4. DB Lateral Raises: 3x15 - 44Ib

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: 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.

 

[sarmsmonster123]

DAY 105 (LEG):

1. Back Squats: 3x12 - 237Ib

2. Barbell Hack Squats: 3x12 - 220Ib

3. Sissy Squats: 2x12

4. Leg Extensions: 3x12 - 115Ib

5. DB Lunges: 3x10each - 65Ib

6. Stiff Legged Deadlifts: 4x12 - 209Ib

7. Seated Leg Curls: 3x12 - 84Ib

8. Standing Calf Raises: 4x12

9. Donkey Calf Raises: 3x12

10. Seated Calf Raises: 3x15 - 51Ib


*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,
- kiwi - 2.

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

 

[BigJackson]

DAY 105 (LEG):

1. Back Squats: 3x12 - 237Ib

2. Barbell Hack Squats: 3x12 - 220Ib

3. Sissy Squats: 2x12

4. Leg Extensions: 3x12 - 115Ib

5. DB Lunges: 3x10each - 65Ib

6. Stiff Legged Deadlifts: 4x12 - 209Ib

7. Seated Leg Curls: 3x12 - 84Ib

8. Standing Calf Raises: 4x12

9. Donkey Calf Raises: 3x12

10. Seated Calf Raises: 3x15 - 51Ib
View attachment 3498

*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 3497

Snack: 413 kcal
- crackers and hummus - 6 crackers,
- banana - 1,
- kiwi - 2.

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

strong big and growing
meals CLEAN

 

[SteveSmith]

food looks terrific man that's how you grow and feed your body

 

[sarmsmonster123]

strong big and growing
meals CLEAN

Thanks mate

 

[sarmsmonster123]

food looks terrific man that's how you grow and feed your body

Thanks mate

 

[sarmsmonster123]

DAY 106 (CHEST):

1. Bench Press: (2x5 warm-up sets - 285lb) - 3x6 - 314Ib

2. Incline DB Fly: 3x12 - 66Ib

3. DB Fly: 3x12 - 62Ib

4. Cable Fly: 3x12 - 95Ib

5. Lying Barbell Tricep Extensions: (2x10 warm-up sets) - 3x12 - 104Ib

6. Cable Overhead Tricep Extensions: 3x12 - 103Ib

7. DB Tricep Kickbacks: 3x12 - 51Ib

*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]

Good solid workout

 

[Arabian]

Looking good man we love what you're doing