Approved Log My Dbol Warm-up Cycle and Training Log

[sarmsmonster123]

DAY 223 (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 minutes

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 224 (BACK):

1. Deadlift: 3x20 - 352lb

2. Lat. Pulldowns: 3x20 - 210lb

3. DB Pullovers: 3x20 - 106Ib

4. Bent Over Barbell Rows PB: 438Ib x 20

5. Neutral Grip: 3x20

6. Bent Over Lateral Raises: 3x20 - 69Ib

7. Barbell Curls: 3x20 - 132Ib

8. Incline DB Curls: 3x20 - 73lb

9. DB Concentration
Curls: 3x20 - 78Ib

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 225 (LEG):

1. Back Squats (safety squat bar): 3x20 - 425Ib

2. Barbell Hack Squats: 3x20 - 145Ib

3. Heel Elevated Sith Squat: 477lb x20

4. Leg Extensions (banded): 3x20 - 237Ib

5. DB Lunges: 3x20 each - 90Ib

6. Stiff Legged Deadlifts: 4x20 - 154Ib

7. Seated Leg Curls: 3x20 - 87Ib

8. Standing Calf Raises: 4x20

9. Donkey Calf Raises: 3x20

10. Seated Calf Raises: 3x20 - 81Ib

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 226 (CHEST):

1. Bench Press: 3x20 - 321Ib

2. Incline DB Fly: 3x20 - 86Ib

3. DB Fly: 3x20 - 81Ib

4. Seated Cable Fly: 3x20 - 116Ib

5. Lying Barbell Tricep Extensions: (2x10 warm-up sets) - 3x20 - 124Ib

6. Cable Overhead Tricep Extensions: 3x20 - 123Ib

7. DB Tricep Kickbacks: 3x20 - 71Ib

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 227 (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 minutes

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.

 

[Jayne Scott]

DAY 227 (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 minutes

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.

Great one

 

[Enoch]

Hello,

Alright, so here's the breakdown:

Stats:

S: Male
Age: 30 years
Height: 6 foot (182.88 cm)
Weight: 182 pounds (82.55 kg)
Body Fat: approx. 10%

AAS cycle (bulk):

I'll start with a 5 week Dbol warm-up cycle, then progress to a beginner cycle all-things-being-equal.

I'm still waiting for my order to pull through before I start though. Nevertheless, here's a run-down of the cycle/supps/PCT.

*5 week Dbol warm-up cycle:

*Week 1 & 2: 10mg/day

*Week 3 & 4: 15mg/day

*Week 5: 20mg/day

*Liver protection: 500mg/day TUDCA

*Blood pressure: 3g/day of Fish oil for 8 weeks

*Gyno?: 1mg/week Arimidex (AI) from week 3

*Painful pumps: Taurine

*Expectation:
- Muscle gain: 15 Ib
- Strength: 70 Ib on compound exercises

*PCT:

*Starts 33 hours after Dbol cycle:

*20 days of HCG: 2,000IU EOD

*Estrogen regulation:

*2 week Nolvadex: for 30 days
- 10-30mg/day

*Weight Training: (4 Day Split)

DAY 1 (LEG):

(Starting on Wednesday, 13th Dec.)

1. Back Squats: 3x12 - 113Ib (1RM-141Ib)

2. Barbell Hack Squats: 3x12 - 88Ib (1RM-110Ib)

3. Sissy Squats: 2x12

4. Leg Extensions: 3x12 - 92Ib (1RM-115Ib)

5. DB Lunges: 3x10each - 52Ib (1RM-65Ib)

6. Stiff Legged Deadlifts: 4x12 - 95Ib - (1RM-119Ib)

7. Seated Leg Curls: 3x12 - 51Ib (1RM-64Ib)

8. Standing Calf Raises: 4x12

9. Donkey Calf Raises: 3x12

10. Seated Calf Raises: 3x15 - 41Ib (1RM-41Ib)

Meal Plan:

Daily calories: 2,592 kcal

(DAY 1)

Breakfast: 632 kcal
- scrambled egg whites - 150g,
- turkey bacon - 3 slices,
- bagel - 1,
- kiwi - 2.

Lunch: 607 kcal
-chicken breast - 120g,
- garden salad - 190g,
- baked potato - 200g.

Dinner: 866 kcal
- grilled chicken salad - 410g,
- strawberry banana smoothie - 500 mL,
- orange - 2.

Snack: 42 kcal
- kashi go lean - 58g,
- berries - 120g,
- protein shake - 250 mL.

Snack: 445 kcal
- avocado toast - 2 slice (200g),
- raw broccoli - 100g,
- raw bell peppers - 120g.

I'd appreciate any recommendations, cheers.
View attachment 2105

Looking very chiseled

 

[sarmsmonster123]

Looking very chiseled

Thanks mate

 

[sarmsmonster123]

DAY 228 (BACK):

1. Deadlift: 3x20 - 352lb

2. Lat. Pulldowns: 3x20 - 210lb

3. DB Pullovers: 3x20 - 106Ib

4. Bent Over Barbell Rows PB: 438Ib x 20

5. Neutral Grip: 3x20

6. Bent Over Lateral Raises: 3x20 - 69Ib

7. Barbell Curls: 3x20 - 132Ib

8. Incline DB Curls: 3x20 - 73lb

9. DB Concentration
Curls: 3x20 - 78Ib

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 229 (LEG):

1. Back Squats (safety squat bar): 3x20 - 425Ib

2. Barbell Hack Squats: 3x20 - 145Ib

3. Heel Elevated Sith Squat: 477lb x20

4. Leg Extensions (banded): 3x20 - 237Ib

5. DB Lunges: 3x20 each - 90Ib

6. Stiff Legged Deadlifts: 4x20 - 154Ib

7. Seated Leg Curls: 3x20 - 87Ib

8. Standing Calf Raises: 4x20

9. Donkey Calf Raises: 3x20

10. Seated Calf Raises: 3x20 - 81Ib

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

 

[ceo]

Bros, you are a machine. Look at those workouts. Very good.

 

[ROIDDERS]

Nice deadlifting.

Can tell your form is excellent.

 

[chesty]

You've got a lot of plates on that bar.
We can tell it's heavy. Look at how it's bending.

 

[Ulter]

Wow man, you are strong as hell.

Great job on those deadlifts. Solid job on the volume.

 

[e2]

Did you really do 60 reps?
That is insane. Your legs are going to be wiped

 

[2Thick]

deadlifts are hard enough.

but you also hit lat pulldowns and db pullovers too!

 

[Vadim Fedorov]

bent over lateral raises are on point!
love this training!

 

[wootoom]

db pullovers and bent over lat raises A+

Keep up the good work.

 

[Jayne Scott]

DAY 229 (LEG):

1. Back Squats (safety squat bar): 3x20 - 425Ib

2. Barbell Hack Squats: 3x20 - 145Ib

3. Heel Elevated Sith Squat: 477lb x20

4. Leg Extensions (banded): 3x20 - 237Ib

5. DB Lunges: 3x20 each - 90Ib

6. Stiff Legged Deadlifts: 4x20 - 154Ib

7. Seated Leg Curls: 3x20 - 87Ib

8. Standing Calf Raises: 4x20

9. Donkey Calf Raises: 3x20

10. Seated Calf Raises: 3x20 - 81Ib

Cardio: 15-20 mins

View attachment 4581

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

Great job

 

[sarmsmonster123]

Bros, you are a machine. Look at those workouts. Very good.

Thanks mate