Approved Log My Dbol Warm-up Cycle and Training Log

[sarmsmonster123]

Great job

Thanks

 

[sarmsmonster123]

db pullovers and bent over lat raises A+

Keep up the good work.

Thanks mate

 

[sarmsmonster123]

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

Thanks mate

 

[sarmsmonster123]

deadlifts are hard enough.

but you also hit lat pulldowns and db pullovers too!

Not easy mate tbh, but worth it

 

[sarmsmonster123]

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

Haha

 

[sarmsmonster123]

Wow man, you are strong as hell.

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

Thanks mate

 

[sarmsmonster123]

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

 

[sarmsmonster123]

Nice deadlifting.

Can tell your form is excellent.

Thanks mate

 

[sarmsmonster123]

DAY 230 (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: 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 231 (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: 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 232 (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: 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 233 (LEG):

1. Back Squats (safety squat bar): 3x15 - 430Ib

2. Barbell Hack Squats: 3x15 - 150Ib

3. Heel Elevated Sith Squat: 482lb x15

4. Leg Extensions (banded): 3x15 - 242Ib

5. DB Lunges: 3x15 each - 95Ib

6. Stiff Legged Deadlifts: 4x15 - 159Ib

7. Seated Leg Curls: 3x15 - 92Ib

8. Standing Calf Raises: 4x20

9. Donkey Calf Raises: 3x20

10. Seated Calf Raises: 3x15 - 86Ib

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 234 (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: 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 235 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: 4x15 - 398lb

2. Incline Bench Press: 3x15 - 255Ib

3. Cable Upright Rows: 3x15 - 187Ib

4. DB Lateral Raises: 4x15 - 83Ib

5. DB Shrugs: 3x15 - 136Ib

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 236 (BACK):

1. Deadlift: 3x15 - 357lb

2. Lat. Pulldowns: 3x15 - 215lb

3. DB Pullovers: 3x15 - 111Ib

4. Bent Over Barbell Rows PB: 443Ib x 15

5. Neutral Grip: 3x25

6. Bent Over Lateral Raises: 3x15 - 74Ib

7. Barbell Curls: 3x15 - 137Ib

8. Incline DB Curls: 3x15 - 78lb

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 237 (LEG):

1. Back Squats (safety squat bar): 3x20 - 430Ib

2. Barbell Hack Squats: 3x20 - 150Ib

3. Heel Elevated Sith Squat: 482lb x20

4. Leg Extensions (banded): 3x20 - 242Ib

5. DB Lunges: 3x20 each - 95Ib

6. Stiff Legged Deadlifts: 4x20 - 159Ib

7. Seated Leg Curls: 3x20 - 92Ib

8. Standing Calf Raises: 4x20

9. Donkey Calf Raises: 3x20

10. Seated Calf Raises: 3x20 - 86Ib

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 238 (CHEST):

1. Bench Press: 3x20 - 326Ib

2. Incline DB Fly: 3x20 - 91Ib

3. DB Fly: 3x20 - 86Ib

4. Seated Cable Fly: 3x20 - 121Ib

5. Lying Barbell Tricep Extensions: (2x10 warm-up sets) - 3x20 - 129Ib

6. Cable Overhead Tricep Extensions: 3x20 - 128Ib

7. DB Tricep Kickbacks: 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]

DAY 239 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: 4x20 - 398lb

2. Incline Bench Press: 3x20 - 255Ib

3. Cable Upright Rows: 3x20 - 187Ib

4. DB Lateral Raises: 4x20 - 83Ib

5. DB Shrugs: 3x20 - 136Ib

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.

 

[sarmsmonster123]

DAY 240 (BACK):

1. Deadlift: 3x15 - 357lb

2. Lat. Pulldowns: 3x15 - 215lb

3. DB Pullovers: 3x15 - 111Ib

4. Bent Over Barbell Rows PB: 443Ib x 15

5. Neutral Grip: 3x25

6. Bent Over Lateral Raises: 3x15 - 74Ib

7. Barbell Curls: 3x15 - 137Ib

8. Incline DB Curls: 3x15 - 78lb

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 241 (LEG):

1. Back Squats (safety squat bar): 3x20 - 430Ib

2. Barbell Hack Squats: 3x20 - 150Ib

3. Heel Elevated Sith Squat: 482lb x20

4. Leg Extensions (banded): 3x20 - 242Ib

5. DB Lunges: 3x20 each - 95Ib

6. Stiff Legged Deadlifts: 4x20 - 159Ib

7. Seated Leg Curls: 3x20 - 92Ib

8. Standing Calf Raises: 4x20

9. Donkey Calf Raises: 3x20

10. Seated Calf Raises: 3x20 - 86Ib

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