Approved Log My Dbol Warm-up Cycle and Training Log

[sarmsmonster123]

Proud of you man. I like your leg training session. Even the donkey calf raises are amazing.

Thanks mate

 

[sarmsmonster123]

Nice job, adding in some fruit.
The bananas, the kiwi, and the orange. Very nice, good fiber and good nutrition.

Thanks mate

 

[sarmsmonster123]

Bro, only thing you missing is more red meat.

Don't be scared of it. You get ripped eating it

I love beef mate

 

[sarmsmonster123]

Very nice job like the others have said

the chicken stir-fry sounds really good with the spinach.

Thanks mate

 

[sarmsmonster123]

Diet looks fantastic. I love the scrambled egg whites and avocado toast. Perfect breakfast.

Thanks mate

 

[sarmsmonster123]

Amazing job on the volume.

It shows how much good conditioning you're in.

Thanks mate

 

[sarmsmonster123]

Thanks

I wish I could train with you. One of these hard leg days. You are an Unstoppable Force.

Thanks for the compliment mate

 

[sarmsmonster123]

DAY 244 (BACK):

1. Deadlift: 3x20 - 357lb

2. Lat. Pulldowns: 3x20 - 215lb

3. DB Pullovers: 3x20 - 111Ib

4. Bent Over Barbell Rows PB: 443Ib x 20

5. Neutral Grip: 3x25

6. Bent Over Lateral Raises: 3x20 - 74Ib

7. Barbell Curls: 3x20 - 137Ib

8. Incline DB Curls: 3x20 - 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: 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 244 (BACK):

1. Deadlift: 3x20 - 357lb

2. Lat. Pulldowns: 3x20 - 215lb

3. DB Pullovers: 3x20 - 111Ib

4. Bent Over Barbell Rows PB: 443Ib x 20

5. Neutral Grip: 3x25

6. Bent Over Lateral Raises: 3x20 - 74Ib

7. Barbell Curls: 3x20 - 137Ib

8. Incline DB Curls: 3x20 - 78lb

9. DB Concentration Curls: 3x20 - 78Ib

Cardio: 15-20 mins

View attachment 4695

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 workout @sarmsmonster123

 

[sarmsmonster123]

Great workout @sarmsmonster123

Thanks

 

[sarmsmonster123]

DAY 245 (LEG):

1. Back Squats (safety squat bar): 3x20 - 435Ib

2. Barbell Hack Squats: 3x20 - 155Ib

3. Heel Elevated Sith Squat: 487lb x20

4. Leg Extensions (banded): 3x20 - 247Ib

5. DB Lunges: 3x20 each - 100Ib

6. Stiff Legged Deadlifts: 4x20 - 164Ib

7. Seated Leg Curls: 3x20 - 97Ib

8. Standing Calf Raises: 4x20

9. Donkey Calf Raises: 3x20

10. Seated Calf Raises: 3x20 - 91Ib

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.

 

[ROIDDERS]

You are looking incredibly ripped. Nice one.

 

[chesty]

Look at those arms, they are humongous.

You've got some great vascularity.

 

[Ulter]

The size looks amazing. In your frame keeps getting better.

 

[e2]

Nice job on the leg routine.

You don't see too many people doing stiff, legged deadlifts.

 

[2Thick]

I like the donkey calf raises. Those are really nice.

 

[Vadim Fedorov]

Great job, man.

The cardio and the seated calf raises are on point.

 

[wootoom]

Very nice options with the food.

You're not only getting solid protein, but you're getting a lot of other things too.

 

[JasonPriest]

Grilled chicken, salad and rice, looks fantastic.

 

[BodyMonster34]

Bro, nice that you're getting the sirloin but next time, eat more beef too