Approved Log My Dbol Warm-up Cycle and Training Log

[ROIDDERS]

Man, you are huge and you're strong as hell.


Absolutely. Love these updates. You're showing how it's done.

 

[ceo]

Bros. Very motivational log.
Food is incredible and you're strong and huge.

 

[sarmsmonster123]

Man, your arms look vascular as hell.

They are huge

Thanks mate.

 

[sarmsmonster123]

Man, you are huge and you're strong as hell.


Absolutely. Love these updates. You're showing how it's done.

Thank mate

 

[sarmsmonster123]

Bros. Very motivational log.
Food is incredible and you're strong and huge.

Thanks mate

 

[sarmsmonster123]

Great job on this workout.
You're pushing Some solid weight overhead. Wow.

Thanks mate

 

[sarmsmonster123]

Lentils are one of my favorite foods.

Just hard to cook them but you're finding ways to be creative.

We have our ways of cooking 'em lentils down under mate LoL

 

[sarmsmonster123]

I like how you're getting in, good fiber, and you're also getting in that spinach.
That's how you feed your muscles, for sure.

Thanks mate

 

[sarmsmonster123]

Whatever you're doing. Keep it going.
The results speak for themselves.

Thanks mate

 

[sarmsmonster123]

Sorry been a while since I posted in your log.

Amazing job on the nutrition.

No problem. Thanks mate

 

[sarmsmonster123]

DAY 211 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: 4x20 - 393lb

2. Incline Bench Press: 3x20 - 250Ib

3. Cable Upright Rows: 3x20 - 182Ib

4. DB Lateral Raises: 4x20 - 78Ib

5. DB Shrugs: 3x20 - 131Ib

6. Lying Leg Raises: 3x20

7. Sit Ups: 4x20

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.

 

[sarmsmonster123]

DAY 212 (LEG):

1. Back Squats (safety squat bar): 3x15 - 425Ib

2. Barbell Hack Squats: 3x20 - 140Ib

3. Heel Elevated Sith Squat: 472lb x20

4. Leg Extensions (banded): 3x20 - 232Ib

5. DB Lunges: 3x20 each - 85Ib

6. Stiff Legged Deadlifts: 4x20 - 149Ib

7. Seated Leg Curls: 3x20 - 82Ib

8. Standing Calf Raises: 4x25

9. Donkey Calf Raises: 3x25

10. Seated Calf Raises: 3x20 - 76Ib

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]

Merry Xmas from down under #norest4dawicked

 

[sarmsmonster123]

DAY 213 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: 4x20 - 393lb

2. Incline Bench Press: 3x20 - 250Ib

3. Cable Upright Rows: 3x20 - 182Ib

4. DB Lateral Raises: 4x20 - 78Ib

5. DB Shrugs: 3x20 - 131Ib

6. Lying Leg Raises: 3x20

7. Sit Ups: 4x20

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.

 

[Austin316]

What are your next goals for the next year?
Hopefully, you can lay some out for us.

 

[sambee38]

Always love reading your log.

The training sessions are absolutely crazy.

 

[BookerTNY]

Man, you're doing some big time weight.
Thanks for putting up these pictures and showing us how it's done.

 

[Arabian]

That's cool that you're putting a weight beneath your heels when you do those squats.

Really helps hit those calves.

 

[Zyglamail]

Vascularity looks incredible.
It's like you have a river running through your arms.

 

[Shrine]

Great job man, you're showing how to use the Smith machine to our advantage.
You're pushing some big-time weight.