Approved Log My Dbol Warm-up Cycle and Training Log

[caligirl85]

Chicken and steak and potato, and rice and lots of vegetables.

This is a great bodybuilding diet!

 

[zedhed]

You are a true inspiration on this log. Your nutrition is on point and your training is very impressive.

 

[sarmsmonster123]

DAY 214 (LEG):

1. Back Squats (safety squat bar): 3x20 - 420Ib

2. Barbell Hack Squats: 3x15 - 140Ib

3. Heel Elevated Sith Squat: 472lb x15

4. Leg Extensions (banded): 3x15 - 232Ib

5. DB Lunges: 3x15 each - 85Ib

6. Stiff Legged Deadlifts: 4x15 - 149Ib

7. Seated Leg Curls: 3x15 - 82Ib

8. Standing Calf Raises: 4x20

9. Donkey Calf Raises: 3x20

10. Seated Calf Raises: 3x15 - 76Ib

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]

You are a true inspiration on this log. Your nutrition is on point and your training is very impressive.

Thanks mate

 

[sarmsmonster123]

Chicken and steak and potato, and rice and lots of vegetables.

This is a great bodybuilding diet!

 

[sarmsmonster123]

Always love reading your log.

The training sessions are absolutely crazy.

Thanks mate

 

[sarmsmonster123]

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

LoL thanks mate

 

[sarmsmonster123]

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

Thanks mate

 

[sarmsmonster123]

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

Really helps hit those calves.

That's true mate, thanks

 

[sarmsmonster123]

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

 

[sarmsmonster123]

DAY 215 (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: 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

 

[Jayne Scott]

DAY 215 (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

View attachment 4484

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

Fantastic start to the year.

 

[sarmsmonster123]

Fantastic start to the year.

Thanks

 

[sarmsmonster123]

DAY 216 (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: 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.

 

[sarmsmonster123]

DAY 217 (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 218 (LEG):

1. Back Squats (safety squat bar): 3x20 - 420Ib

2. Barbell Hack Squats: 3x15 - 140Ib

3. Heel Elevated Sith Squat: 472lb x15

4. Leg Extensions (banded): 3x15 - 232Ib

5. DB Lunges: 3x15 each - 85Ib

6. Stiff Legged Deadlifts: 4x15 - 149Ib

7. Seated Leg Curls: 3x15 - 82Ib

8. Standing Calf Raises: 4x20

9. Donkey Calf Raises: 3x20

10. Seated Calf Raises: 3x15 - 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]

DAY 219 (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

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.

 

[sarmsmonster123]

DAY 220 (CHEST):

1. Bench Press: 3x20 - 316Ib

2. Incline DB Fly: 3x20 - 81Ib

3. DB Fly: 3x20 - 76Ib

4. Seated Cable Fly: 3x20 - 111Ib

5. Lying Barbell Tricep Extensions: (2x10 warm-up sets) - 3x20 - 119Ib

6. Cable Overhead Tricep Extensions: 3x20 - 118Ib

7. DB Tricep Kickbacks: 3x20 - 66Ib

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 221 (BACK):

1. Deadlift: 3x20 - 347lb

2. Lat. Pulldowns: 3x20 - 205Ib

3. DB Pullovers: 3x20 - 101Ib

4. Bent Over Barbell Rows PB: 433Ib x 20

5. Neutral Grip: 3x20

6. Bent Over Lateral Raises: 3x20 - 64Ib

7. Barbell Curls: 3x20 - 127Ib

8. Incline DB Curls: 3x20 - 68lb

9. DB Concentration
Curls: 3x20 - 73Ib

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).

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 222 (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: 4x20

9. Donkey Calf Raises: 3x20

10. Seated Calf Raises: 3x20 - 76Ib

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.