Approved Log My Dbol Warm-up Cycle and Training Log

[Jayne Scott]

DAY 145 (LEG):

1. Back Squats: 3x6 - 352Ib

2. Barbell Hack Squats: 3x12 - 120Ib

3. Heel Elevated Sith Squat: 462lb x3

4. Leg Extensions (banded): 3x12 - 212Ib

5. DB Lunges: 3x10each - 65Ib

6. Stiff Legged Deadlifts: 4x12 - 129Ib

7. Seated Leg Curls: 3x12 - 64Ib

8. Standing Calf Raises: 4x12

9. Donkey Calf Raises: 3x12

10. Seated Calf Raises: 3x15 - 51Ib

Cardio: 15-20 mins

View attachment 3909
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 3910

Great update @sarmsmonster123

 

[sarmsmonster123]

Great update @sarmsmonster123

Thanks

 

[sarmsmonster123]

DAY 146 (CHEST):

1. Bench Press: 3x8 - 296Ib

2. Incline DB Fly: 3x20 - 56Ib

3. DB Fly: 3x20 - 52Ib

4. Cable Fly: 3x20 - 85Ib

5. Lying Barbell Tricep Extensions: (2x10 warm-up sets) - 3x15 - 94Ib

6. Cable Overhead Tricep Extensions: 3x20 - 93Ib

7. DB Tricep Kickbacks: 3x20 - 41Ib

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.

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.

 

[ceo]

Bros hell of a job on this workout

 

[ROIDDERS]

you're keeping the diet on point I like it

 

[chesty]

keeping the work outs fun is important

 

[Ulter]

much respect keep up the good work

 

[e2]

very inspirational log you're doing great

 

[2Thick]

you are a true champion!

 

[Vadim Fedorov]

you are grinding like a madman I have a lot of respect for it

 

[wootoom]

keep up the good work it's what I like to see

 

[sarmsmonster123]

Bros hell of a job on this workout

Thanks mate

 

[sarmsmonster123]

you're keeping the diet on point I like it

Thanks mate

 

[sarmsmonster123]

you are grinding like a madman I have a lot of respect for it

Haha trying to mate, thanks

 

[sarmsmonster123]

you are a true champion!

Thanks mate

 

[sarmsmonster123]

very inspirational log you're doing great

Thanks mate

 

[sarmsmonster123]

much respect keep up the good work

Thanks mate

 

[sarmsmonster123]

keeping the work outs fun is important

Most definitely mate

 

[sarmsmonster123]

DAY 147 (BACK):


1. Deadlift: 3x8 - 322Ib

2. Lat. Pulldowns: 3x15 - 180Ib

3. DB Pullovers: 3x15 - 76Ib

4. Bent Over Barbell Rows PB: 418Ib x 8

5. Neutral Grip: 3x15

6. Bent Over Lateral Raises: 3x15 - 39Ib

7. Barbell Curls: 3x15 - 102Ib

8. Incline DB Curls: 3x15 - 43Ib

9. DB Concentration Curls: 3x15 - 48Ib

Cardio: 15-20 mins


Daily Diet:

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.

 

[sarmsmonster123]

DAY 148 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: 4x20 - 373lb

2. Incline Bench Press: 3x20 - 230Ib

3. Cable Upright Rows: 3x20 - 162Ib

4. DB Lateral Raises: 4x15 - 58Ib

5. DB Shrugs: 3x20 - 111Ib


6. Lying Leg Raises: 3x15

7. Sit Ups: 4x15

8. Planks: 3x90secs

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.