Approved Log My Dbol Warm-up Cycle and Training Log

[sarmsmonster123]

DAY 123 (BACK):

1. Deadlift: 3x5 - 322Ib

2. Lat. Pulldowns: 3x12 - 180Ib

3. DB Pullovers: 3x12 - 76Ib

4. Bent Over Barbell Rows w Smith: 3x5 - 308Ib

5. Neutral Grip: 3x12

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

7. Barbell Curls: 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: 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]

Try to stay in position on the cable extension

 

[Austin316]

I love your training man, you are doing great

 

[sambee38]

thanks for putting this up, good info!

 

[BookerTNY]

your pics are on fire!

 

[Arabian]

looking great man, we love seeing you succeed

 

[Zyglamail]

i love the varitations to your training good job!

 

[Shrine]

you are getting stronger and stronger

 

[caligirl85]

thanks for taking the time to put up these pics!

 

[zedhed]

this is a very inspriational log

 

[JasonPriest]

proud of you man, keep it up!

 

[BodyMonster34]

bro you doing great, solid physique

 

[QuadSweep]

workouts are on point! nice pics! one of the best logs

 

[25homes]

Good work

 

[Masonic Bodybuilder]

Lots of leg work! The meals are looking really good too. Especially the salmon.

 

[ballin2504]

DAY 122 (CHEST):

1. Bench Press: 3x12 - 314lb

2. Incline DB Fly: 3x12 - 56Ib

3. DB Fly: 3x12 - 52Ib

4. Cable Fly: 3x12 - 85Ib

5. Lying Barbell Tricep Extensions: 3x12 - 94Ib

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

View attachment 3680
7. DB Tricep Kickbacks: 3x12 - 41Ib

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 3679
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.

You’re killing it man. Definitely growing

 

[Noah Wixx]

You definitely make high quality food dishes and I enjoy seeing that, excellent work

 

[Tiger Khan]

DAY 123 (BACK):

1. Deadlift: 3x5 - 322Ib

2. Lat. Pulldowns: 3x12 - 180Ib

3. DB Pullovers: 3x12 - 76Ib

4. Bent Over Barbell Rows w Smith: 3x5 - 308Ib

5. Neutral Grip: 3x12

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

7. Barbell Curls: 3x12 - 102Ib

8. Incline DB Curls: 3x12 - 43Ib

9. DB Concentration Curls: 3x12 - 48Ib

Cardio: 15-20 mins

View attachment 3685

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.
View attachment 3686
Snack: 402 kcal
- crackers and hummus - 6 crackers,
- orange - 2,
- grapes - 105g.

@sarmsmonster123 Legit updates on the log man........

 

[sarmsmonster123]

DAY 124 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: 4x12 - 363lb

2. Incline Bench Press: 3x12 - 196Ib

3. Cable Upright Rows: 3x12 - 152Ib

4. DB Lateral Raises: 3x15 - 48Ib

5. DB Shrugs: 3x12 - 101Ib


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: 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.

 

[sarmsmonster123]

You definitely make high quality food dishes and I enjoy seeing that, excellent work

Thanks mate