Approved Log My Dbol Warm-up Cycle and Training Log

[sarmsmonster123]

DAY 1 (LEG):

1. Back Squats (safety squat bar): 3x12 - 396Ib

2. Barbell Hack Squats: 3x12 - 297Ib

3. Sissy Squats: 2x12

4. Leg Extensions: 3x12 - 115Ib

5. DB Lunges: 3x10each - 65Ib

6. Stiff Legged Deadlifts: 4x12 - 220Ib

7. Seated Leg Curls: 3x12 - 64Ib

8. Standing Calf Raises: 4x12

9. Donkey Calf Raises: 3x12

10. Seated Calf Raises: 3x15 - 55Ib





*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 peppers - 120g.

Snack: 413 kcal
- crackers and hummus - 6 crackers,
- banana - 1,
- kiwi - 2.

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

 

[sarmsmonster123]

DAY 114 (CHEST):

1. Bench Press: 3x12 - 314lb

2. Incline DB Fly: 3x12 - 56Ib

3. DB Fly: 3x12 - 52Ib

4. Cable Fly: 3x12 - 85Ib

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

6. Cable Overhead Tricep Extensions: 3x12 - 93Ib

7. DB Tricep Kickbacks: 3x12 - 41Ib



*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: 677 kcal
- chicken breast - 120g,
- garden salad - 190g,
- rice - 1.5 serving (237g),
- raw bell peppers - 90g.


Dinner: 786 kcal
- grilled chicken salad - 410g,
- chicken sandwich - 1 sandwich,
- raw carrots - 1.059 serving (90g),
- raw broccoli - 150g.

Snack: 363 kcal
- banana - 1,
- mixed nuts - 45g.

Snack: 402 kcal
- crackers and hummus - 6 crackers,
- orange - 2,
- grapes - 105g.

 

[BigJackson]

DAY 114 (CHEST):

1. Bench Press: 3x12 - 314lb

2. Incline DB Fly: 3x12 - 56Ib

3. DB Fly: 3x12 - 52Ib

4. Cable Fly: 3x12 - 85Ib

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

6. Cable Overhead Tricep Extensions: 3x12 - 93Ib

7. DB Tricep Kickbacks: 3x12 - 41Ib

View attachment 3590

*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: 677 kcal
- chicken breast - 120g,
- garden salad - 190g,
- rice - 1.5 serving (237g),
- raw bell peppers - 90g.
View attachment 3591

Dinner: 786 kcal
- grilled chicken salad - 410g,
- chicken sandwich - 1 sandwich,
- raw carrots - 1.059 serving (90g),
- raw broccoli - 150g.

Snack: 363 kcal
- banana - 1,
- mixed nuts - 45g.

Snack: 402 kcal
- crackers and hummus - 6 crackers,
- orange - 2,
- grapes - 105g.

@sarmsmonster123 NICE food clean

 

[sarmsmonster123]

@sarmsmonster123 NICE food clean

Thanks mate

 

[sarmsmonster123]

DAY 115 (BACK):

1. Romanian Deadlift: - 1x8 - 440lb

2. Lat. Pulldowns: (2x10 warm-up sets) - 3x12 - 180Ib

3. DB Pullovers: 3x12 - 76Ib

4. Bent Over Rows: 3x12 - 192Ib

5. Neutral Grip: 3x12

6. Bent Over Lateral Raises: 3x12 - 49Ib

7. Barbell Curls: (2x10 warm-up sets) - 3x12 - 112Ib

8. Incline DB Curls: 3x12 - 53Ib

9. DB Concentration Curls: 3x12 - 58Ib

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.

Snack: 449 kcal
- toast - 43g,
- kiwi - 2,
- cheese and crackers - 6 crackers.

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

 

[BigJackson]

DAY 115 (BACK):

1. Romanian Deadlift: - 1x8 - 440lb

2. Lat. Pulldowns: (2x10 warm-up sets) - 3x12 - 180Ib

3. DB Pullovers: 3x12 - 76Ib

4. Bent Over Rows: 3x12 - 192Ib

5. Neutral Grip: 3x12

6. Bent Over Lateral Raises: 3x12 - 49Ib

7. Barbell Curls: (2x10 warm-up sets) - 3x12 - 112Ib

8. Incline DB Curls: 3x12 - 53Ib

9. DB Concentration Curls: 3x12 - 58Ib
View attachment 3598
View attachment 3599 View attachment 3600 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.
View attachment 3597
Dinner: 758 kcal
- grilled chicken salad - 410g,
- rice - 1 serving (158g),
- boiled green peas - 85g,
- raw cauliflower - 100g.

Snack: 449 kcal
- toast - 43g,
- kiwi - 2,
- cheese and crackers - 6 crackers.

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

strong power there

 

[SteveSmith]

you are looking incredible keep up the good work

 

[QuadSweep]

truly amazing work

 

[BodyMonster34]

bro you pushing some big weights we like this

 

[JasonPriest]

keep up the good work man we are very proud of you

 

[wootoom]

you are proving yourself to be a monster every day

 

[Vadim Fedorov]

that's what I'm talking about man you are a machine

 

[2Thick]

good job that is not lightweight whatsoever

 

[e2]

we're very impressed with this good to go on these workouts

 

[Ulter]

you're showing how it's done and you're pushing it hard

 

[chesty]

nice work man we love to see you succeed

 

[ROIDDERS]

all this heart and work that you've put in is paying off

 

[ceo]

Bros I bet that you're in fantastic shape

 

[Mobster]

So back AND biceps. I'd lose at least 1 snack and just eat more in a meal

 

[ballin2504]

Great updates with the pictures!