Approved Log My Dbol Warm-up Cycle and Training Log

[sarmsmonster123]

another fantastic update keep it up

Thanks mate

 

[sarmsmonster123]

excellent volume I like how you hit your legs hard

Thanks mate, appreciate it

 

[sarmsmonster123]

I'm so impressed with these updates your commitment is amazing

Thank you

 

[Jayne Scott]

Nice work @sarmsmonster123

 

[sarmsmonster123]

Nice work @sarmsmonster123

Thanks

 

[sarmsmonster123]

DAY 156 (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.

 

[sarmsmonster123]

DAY 157 (LEG):

1. Back Squats (safety squat bar): 3x15 - 396Ib

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


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.

 

[Jayne Scott]

DAY 157 (LEG):

1. Back Squats (safety squat bar): 3x15 - 396Ib

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 3978
View attachment 3979
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 3980
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.

Nice one

 

[sarmsmonster123]

Nice one

Thanks

 

[sarmsmonster123]

DAY 158 (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: 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.

 

[sarmsmonster123]

DAY 159 (BACK):

1. Deadlift: 3x10 - 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: 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 pepper - 120g

 

[sarmsmonster123]

DAY 160 (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.

 

[sarmsmonster123]

DAY 161 (LEG):

1. Back Squats (safety squat bar): 3x15 - 396Ib

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





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]

DAY 162 (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: 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 163 (BACK):

1. Deadlift: 3x15 - 322Ib

2. Lat. Pulldowns: 3x20 - 180Ib

3. DB Pullovers: 3x20 - 76Ib

4. Bent Over Barbell Rows PB: 418Ib x 10

5. Neutral Grip: 3x20

6. Bent Over Lateral Raises: 3x20 - 39Ib

7. Barbell Curls: 3x20 - 102Ib

8. Incline DB Curls: 3x20 - 43Ib

9. DB Concentration
Curls: 3x20 - 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 pepper - 120g

 

[wootoom]

hell of an update as usual we're proud of your results

 

[Vadim Fedorov]

keep up the good work we will follow it

 

[2Thick]

these are some high volume workouts and not easy

 

[e2]

you're showing how it's done on every update

 

[Ulter]

keep up the good work boss we love following this