Approved Log My Dbol Warm-up Cycle and Training Log

[Shrine]

good volume on this training

 

[Zyglamail]

I like how you mix up the exercises keep it up

 

[Arabian]

we always enjoy your updates

 

[BookerTNY]

nice training session that's how it's done

 

[sambee38]

I love the little tips and tricks that you include as well

 

[Austin316]

we love you it's always great to hear an update

 

[sarmsmonster123]

heck of a job on this training keep it up

Thanks mate

 

[sarmsmonster123]

I love the little tips and tricks that you include as well

Thanks mate

 

[sarmsmonster123]

you are doing an amazing job

Thanks

 

[sarmsmonster123]

good volume on this training

Thanks mate

 

[sarmsmonster123]

we love you it's always great to hear an update

Thanks mate

 

[sarmsmonster123]

nice training session that's how it's done

Thanks mate

 

[sarmsmonster123]

we always enjoy your updates

Thanks mate

 

[sarmsmonster123]

I like how you mix up the exercises keep it up

Thanks mate

 

[sarmsmonster123]

good volume on this training

Thanks mate

 

[sarmsmonster123]

DAY 179 (BACK):

1. Deadlift: 3x15 - 337lb

2. Lat. Pulldowns: 3x20 - 195Ib

3. DB Pullovers: 3x20 - 91Ib

4. Bent Over Barbell Rows PB: 423Ib x 20

5. Neutral Grip: 3x20

6. Bent Over Lateral Raises: 3x20 - 54Ib

7. Barbell Curls: 3x20 - 117Ib

8. Incline DB Curls: 3x20 - 58lb

9. DB Concentration
Curls: 3x20 - 63Ib

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 180 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: 4x20 - 383lb

2. Incline Bench Press: 3x20 - 240Ib

3. Cable Upright Rows: 3x20 - 172Ib

4. DB Lateral Raises: 4x20 - 68Ib

5. DB Shrugs: 3x20 - 121Ib


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: 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 181 (LEG):

1. Back Squats (safety squat bar): 3x20 - 406Ib

2. Barbell Hack Squats: 3x15 - 130Ib

3. Heel Elevated Sith Squat: 467lb x10

4. Leg Extensions (banded): 3x15 - 222Ib

5. DB Lunges: 3x15 each - 75Ib

6. Stiff Legged Deadlifts: 4x15 - 139Ib

7. Seated Leg Curls: 3x15 - 74Ib

8. Standing Calf Raises: 4x15

9. Donkey Calf Raises: 3x15

10. Seated Calf Raises: 3x20 - 61Ib

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 182 (CHEST):

1. Bench Press: 3x10 - 306Ib

2. Incline DB Fly: 3x20 - 71Ib

3. DB Fly: 3x20 - 66Ib

4. Seated Cable Fly: 3x20 - 101Ib

5. Lying Barbell Tricep Extensions: (2x10 warm-up sets) - 3x15 - 109Ib

6. Cable Overhead Tricep Extensions: 3x20 - 108Ib

7. DB Tricep Kickbacks: 3x20 - 56Ib

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 183 (BACK):

1. Deadlift: 3x15 - 337lb

2. Lat. Pulldowns: 3x20 - 195Ib

3. DB Pullovers: 3x20 - 91Ib

4. Bent Over Barbell Rows PB: 423Ib x 20

5. Neutral Grip: 3x20

6. Bent Over Lateral Raises: 3x20 - 54Ib

7. Barbell Curls: 3x20 - 117Ib

8. Incline DB Curls: 3x20 - 58lb

9. DB Concentration
Curls: 3x20 - 63Ib

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.