Approved Log My Dbol Warm-up Cycle and Training Log

[Ulter]

DAY 262 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: 4x20 - 408lb

2. Incline Bench Press: 3x20 - 265Ib

3. Cable Upright Rows: 3x20 - 197Ib

4. DB Lateral Raises: 4x20 - 93Ib

5. DB Shrugs: 3x20 - 146Ib

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 wow that lunch is to die for.

steak, potato and veggies. perfect!

you should try stuffed peppers

 

[2Thick]

DAY 264 (LEG):

1. Back Squats (safety squat bar): 3x20 - 445Ib

2. Barbell Hack Squats: 3x20 - 165Ib

3. Heel Elevated Sith Squat: 497lb x20

4. Leg Extensions (banded): 3x20 - 257Ib

5. DB Lunges: 3x20 each - 110Ib

6. Stiff Legged Deadlifts: 4x20 - 174Ib

7. Seated Leg Curls: 3x20 - 107Ib

8. Standing Calf Raises: 4x20

9. Donkey Calf Raises: 3x20

10. Seated Calf Raises: 3x20 - 101Ib

Cardio: 15-20 mins

View attachment 4809

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
A terrific update on this. Glad to see that you posted a picture of you training. We can tell that the biceps are popping out of your arms.

 

[sarmsmonster123]

Great squats

Thanks mate

 

[sarmsmonster123]

@sarmsmonster123 wow that lunch is to die for.

steak, potato and veggies. perfect!

you should try stuffed peppers

Thanks mate. Stuffed peppers? Never tried them before, are the peppers early stuffed?

 

[sarmsmonster123]

@sarmsmonster123 you are a true monster. I like the excellent Protein. That's the perfect amount. You should be getting for your goals and I like your cardio, that's some hardcore training.

Thanks mate

 

[sarmsmonster123]

@sarmsmonster123 You are looking like an absolute Beast. Keep up the good work much respect.

Thanks mate

 

[sarmsmonster123]

DAY 273 (CHEST):

1. Bench Press: 3x20 - 341Ib

2. Incline DB Fly: 3x20 - 106Ib

3. DB Fly: 3x20 - 101Ib

4. Seated Cable Fly: 3x20 - 136Ib

5. Lying Barbell Tricep Extensions: (2x10 warm-up sets) - 3x20 - 144Ib

6. Cable Overhead Tricep Extensions: 3x20 - 143Ib

7. DB Tricep Kickbacks: 3x20 - 91Ib

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]

@sarmsmonster123
A terrific update on this. Glad to see that you posted a picture of you training. We can tell that the biceps are popping out of your arms.

Thanks mate

 

[sarmsmonster123]

@sarmsmonster123 This is looking really sweet. I like the different fruits that you're eating. And I like that you're hitting the nuts hard.

Hahaha thanks mate