Approved Log My Dbol Warm-up Cycle and Training Log

[sarmsmonster123]

DAY 188 (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: 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.

 

[Austin316]

nice job your legs are looking humongous on those leg extensions

 

[sambee38]

donkey calf raises are something you rarely see from people

 

[BookerTNY]

definitely training your calf is important too many people neglect them

 

[Arabian]

I think it's good to train your calves heavy I like your style

 

[Zyglamail]

kiwi sounds really good and they're cheap fruits

 

[Shrine]

yeah kiwis cost like a dollar each at the store and they're really good

 

[caligirl85]

good job on this workout you're pushing things nicely

 

[zedhed]

thanks for taking the time to put up pictures and I love your dinner options salmon and lentils wow that's the delicious

 

[sarmsmonster123]

nice job your legs are looking humongous on those leg extensions

Haha thanks mate

 

[sarmsmonster123]

thanks for taking the time to put up pictures and I love your dinner options salmon and lentils wow that's the delicious

Thanks mate, yeah the dinner is lit TBH

 

[sarmsmonster123]

good job on this workout you're pushing things nicely

Thanks

 

[sarmsmonster123]

yeah kiwis cost like a dollar each at the store and they're really good

 

[sarmsmonster123]

kiwi sounds really good and they're cheap fruits

They're awesome mate

 

[sarmsmonster123]

I think it's good to train your calves heavy I like your style

Thanks mate

 

[sarmsmonster123]

definitely training your calf is important too many people neglect them

Thanks mate

 

[sarmsmonster123]

donkey calf raises are something you rarely see from people

They're great for the calves, wonder why people don't rate them though

 

[sarmsmonster123]

DAY 189 (LEG):

1. Back Squats (safety squat bar): 3x15 - 411Ib

2. Barbell Hack Squats: 3x20 - 130Ib

3. Heel Elevated Sith Squat: 467lb x15

4. Leg Extensions (banded): 3x20 - 222Ib

5. DB Lunges: 3x20 each - 75Ib

6. Stiff Legged Deadlifts: 4x20 - 139Ib

7. Seated Leg Curls: 3x20 - 74Ib

8. Standing Calf Raises: 4x20

9. Donkey Calf Raises: 3x20

10. Seated Calf Raises: 3x20 - 66Ib

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 190 (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: 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.