Approved Log My Dbol Warm-up Cycle and Training Log

[sarmsmonster123]

DAY 149 (LEG):

1. Back Squats: 3x6 - 352Ib

2. Barbell Hack Squats: 3x12 - 120Ib

3. Heel Elevated Sith Squat: 462lb x3

4. Leg Extensions (banded): 3x12 - 212Ib

5. DB Lunges: 3x10each - 65Ib

6. Stiff Legged Deadlifts: 4x12 - 129Ib

7. Seated Leg Curls: 3x12 - 64Ib

8. Standing Calf Raises: 4x12

9. Donkey Calf Raises: 3x12

10. Seated Calf Raises: 3x15 - 51Ib

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 150 (CHEST):

1. Bench Press: 3x8 - 296Ib

2. Incline DB Fly: 3x20 - 56Ib

3. DB Fly: 3x20 - 52Ib

4. Cable Fly: 3x20 - 85Ib

5. Lying Barbell Tricep Extensions: (2x10 warm-up sets) - 3x15 - 94Ib

6. Cable Overhead Tricep Extensions: 3x20 - 93Ib

7. DB Tricep Kickbacks: 3x20 - 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.

 

[BigJackson]

DAY 150 (CHEST):

1. Bench Press: 3x8 - 296Ib

2. Incline DB Fly: 3x20 - 56Ib

3. DB Fly: 3x20 - 52Ib

4. Cable Fly: 3x20 - 85Ib

5. Lying Barbell Tricep Extensions: (2x10 warm-up sets) - 3x15 - 94Ib

6. Cable Overhead Tricep Extensions: 3x20 - 93Ib

7. DB Tricep Kickbacks: 3x20 - 41Ib

Cardio: 15-20 mins

View attachment 3937
View attachment 3938
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 3936
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.

monster training

 

[sarmsmonster123]

monster training

LoL thanks mate

 

[sarmsmonster123]

DAY 151 (BACK):


1. Deadlift: 3x10 - 322Ib

2. Lat. Pulldowns: 3x15 - 180Ib

3. DB Pullovers: 3x15 - 76Ib

4. Bent Over Barbell Rows PB: 418Ib x 8

5. Neutral Grip: 3x15

6. Bent Over Lateral Raises: 3x15 - 39Ib

7. Barbell Curls: 3x15 - 102Ib

8. Incline DB Curls: 3x15 - 43Ib

9. DB Concentration Curls: 3x15 - 48Ib

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

 

[Austin316]

excellent work on this keep it up

 

[sambee38]

the training looks to be on point

 

[BookerTNY]

good consistency on this update

 

[Arabian]

much respect for your hard work

 

[Zyglamail]

I like how you're keeping things fun and motivated

 

[Shrine]

lots of people are following your long because it's awesome

 

[caligirl85]

you're seeing some improvements every time you update

 

[zedhed]

keep up the good work we love to hear your success

 

[sarmsmonster123]

excellent work on this keep it up

Thanks mate

 

[sarmsmonster123]

keep up the good work we love to hear your success

Thanks mate

 

[sarmsmonster123]

you're seeing some improvements every time you update

Thanks mate

 

[sarmsmonster123]

lots of people are following your long because it's awesome

Thanks mate

 

[sarmsmonster123]

I like how you're keeping things fun and motivated

Thanks mate

 

[sarmsmonster123]

much respect for your hard work

Thanks mate

 

[sarmsmonster123]

good consistency on this update

Thanks mate