Approved Log My Dbol Warm-up Cycle and Training Log

[Jayne Scott]

Solid looking neutral grip there @sarmsmonster123

 

[sarmsmonster123]

The diet and food choices look great! Excellent work

Thanks mate, appreciate it

 

[sarmsmonster123]

Recovery weekend!
*4 weeks mini-PCT:
Week 3/day 4
- Test booster HCGenerate ES - 1serving/day
- Nolvadex - 20mg/day
- n2Guard - 1 serving/day

 

[Tiger Khan]

Training and diet looks on point......

 

[sarmsmonster123]

Recovery weekend!
*4 weeks mini-PCT:
Week 3/day 5
- Test booster HCGenerate ES - 1serving/day
- Nolvadex - 20mg/day
- n2Guard - 1 serving/day

 

[sarmsmonster123]

Training and diet looks on point......

Thanks mate

 

[Jayne Scott]

Recovery weekend!
*4 weeks mini-PCT:
Week 3/day 5
- Test booster HCGenerate ES - 1serving/day
- Nolvadex - 20mg/day
- n2Guard - 1 serving/day

Keep going @sarmsmonster123

 

[sarmsmonster123]

Keep going @sarmsmonster123

I will, thanks

 

[sarmsmonster123]

DAY 52 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: (2x10 warm-up sets) - 4x12 - 108Ib (1RM-136Ib)

2. Incline Bench Press: 3x12 - 140Ib (1RM-175Ib)

3. Cable Upright Rows: 3x12 - 115Ib (1RM-144Ib)

4. DB Lateral Raises: 3x15 - 27Ib (1RM-34Ib)

5. DB Shrugs: 3x12 - 80Ib (1RM-100Ib)

6. Lying Leg Raises: 2x15

7. Sit Ups: 3x15

8. Planks: 2x60secs

*Cardio: 15-20 mins


Daily Diet:

2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g

Breakfast: 665 kcal
- egg white omelette - 150g,
- ham - 70g,
- bagel - 1,
- kiwi - 2.

Lunch: 846 kcal
- chicken stir fry - 400g,
- spinach salad - 121g,
- corn - 80g,
- raw carrots - 1.412 serving (120g).

Dinner: 580 kcal
- salmon - 205g,
- lentils - 200g,
- steamed broccoli - 100g,

Snack: 449 kcal
- banana - 1,
- mixed nuts - 60g.

Snack: 422 kcal
- crackers and hummus - 6 crackers,
- orange - 2,
- grapes - 140g.

*4 weeks mini-PCT:
Week 3/day 6
- Test booster HCGenerate ES - 1serving/day
- Nolvadex - 20mg/day
- n2Guard - 1 serving/day

 

[Jayne Scott]

impressive update @sarmsmonster123

 

[sarmsmonster123]

impressive update @sarmsmonster123

Thank you

 

[sarmsmonster123]

DAY 53 (LEG):

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

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

3. Sissy Squats: 2x12

4. Banded Leg Extensions: 3x12 - 115Ib (1RM-130Ib)

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)


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.

Snack: 449 kcal
- French toast + jam + whipped cream- 50g.


Snack: 296 kcal
- protein shake - 250 mL,
- apple - 1,
- orange - 2.

*4 weeks mini-PCT:
Week 3/day 7
- Test booster HCGenerate ES - 1serving/day
- Nolvadex - 20mg/day
- n2Guard - 1 serving/day

 

[Jayne Scott]

Leg days are important, well done @sarmsmonster123

 

[sarmsmonster123]

Leg days are important, well done @sarmsmonster123

Absolutely, thanks

 

[sarmsmonster123]

DAY 54 (CHEST):

1. Bench Press: (2x10 warm-up sets) - 3x12 - 82Ib (1RM-103Ib)

2. Incline DB Fly: 3x12 - 44Ib (1RM-56Ib)

3. DB Fly: 3x12 - 41Ib (1RM-52Ib)

4. Cable Fly: 3x12 - 68Ib (1RM-85Ib)

5. Lying Barbell Tricep Extensions: (2x10 warm-up sets) - 3x12 - 75Ib (1RM-94Ib)

6. Cable Overhead Tricep Extensions: 3x12 - 74Ib (1RM-93Ib)

7. DB Tricep Kickbacks: 3x12 - 32Ib (1RM-41Ib)

8. Feet Up Spoto Press: 264lb x5

*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.


*4 weeks mini-PCT:
Week 4/day 1
- Test booster HCGenerate ES - 1serving/day
- Nolvadex - 20mg/day
- n2Guard - 1 serving/day

 

[sarmsmonster123]

Getting my rest today
*4 weeks mini-PCT:
Week 4/day 2
- Test booster HCGenerate ES - 1serving/day
- Nolvadex - 20mg/day
- n2Guard - 1 serving/day

 

[SteveSmith]

nice job man we are proud of you on this one

 

[Mobster]

I do my version of the tricep extension on the floor

 

[ceo]

Bros Food looks very clean and impressive

 

[ROIDDERS]

I like that you are showing pictures of your training nice