Impressive
Approved Log My Dbol Warm-up Cycle and Training Log
- Thread starter sarmsmonster123
- Start date
Great job on that. It's a delicious meal.
Thanks mate
DAY 301 (BACK):
1. Deadlift: 3x25 - 377lb
2. Lat. Pulldowns: 3x25 - 235lb
3. DB Pullovers: 3x25 - 126Ib
4. Bent Over Barbell Rows PB: 463Ib x 15
5. Neutral Grip: 3x30
6. Bent Over Lateral Raises: 3x20 - 104Ib
7. Barbell Curls: 3x25 - 157Ib
8. Incline DB Curls: 3x20 - 98lb
9. DB Concentration Curls: 3x20 - 98Ib
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
1. Deadlift: 3x25 - 377lb
2. Lat. Pulldowns: 3x25 - 235lb
3. DB Pullovers: 3x25 - 126Ib
4. Bent Over Barbell Rows PB: 463Ib x 15
5. Neutral Grip: 3x30
6. Bent Over Lateral Raises: 3x20 - 104Ib
7. Barbell Curls: 3x25 - 157Ib
8. Incline DB Curls: 3x20 - 98lb
9. DB Concentration Curls: 3x20 - 98Ib
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
DAY 302 (LEG):
1. Back Squats (safety squat bar): 3x20 - 455Ib
2. Barbell Hack Squats: 3x20 - 175Ib
3. Heel Elevated Sith Squat: 502lb x20
4. Leg Extensions (banded): 3x20 - 267Ib
5. DB Lunges: 3x20 each - 120Ib
6. Stiff Legged Deadlifts: 4x20 - 184Ib
7. Seated Leg Curls: 3x20 - 127Ib
8. Standing Calf Raises: 4x20
9. Donkey Calf Raises: 3x20
10. Seated Calf Raises: 3x20 - 111Ib
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.
1. Back Squats (safety squat bar): 3x20 - 455Ib
2. Barbell Hack Squats: 3x20 - 175Ib
3. Heel Elevated Sith Squat: 502lb x20
4. Leg Extensions (banded): 3x20 - 267Ib
5. DB Lunges: 3x20 each - 120Ib
6. Stiff Legged Deadlifts: 4x20 - 184Ib
7. Seated Leg Curls: 3x20 - 127Ib
8. Standing Calf Raises: 4x20
9. Donkey Calf Raises: 3x20
10. Seated Calf Raises: 3x20 - 111Ib
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.
DAY 303 (CHEST):
1. Bench Press: 3x20 - 346Ib
2. Incline DB Fly: 3x20 - 111Ib
3. DB Fly: 3x20 - 106Ib
4. Seated Cable Fly: 3x20 - 141Ib
5. Lying Barbell Tricep Extensions: (2x10 warm-up sets) - 3x20 - 149Ib
6. Cable Overhead Tricep Extensions: 3x20 - 148Ib
7. DB Tricep Kickbacks: 3x20 - 96Ib
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.
1. Bench Press: 3x20 - 346Ib
2. Incline DB Fly: 3x20 - 111Ib
3. DB Fly: 3x20 - 106Ib
4. Seated Cable Fly: 3x20 - 141Ib
5. Lying Barbell Tricep Extensions: (2x10 warm-up sets) - 3x20 - 149Ib
6. Cable Overhead Tricep Extensions: 3x20 - 148Ib
7. DB Tricep Kickbacks: 3x20 - 96Ib
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.
DAY 304 (SHOULDERS/ARMS/CORE):
1. Shoulder Press: 4x20 - 423lb
2. Incline Bench Press: 3x20 - 280Ib
3. Cable Upright Rows: 3x20 - 212Ib
4. DB Lateral Raises: 4x20 - 108Ib
5. DB Shrugs: 3x20 - 161Ib
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: 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
1. Shoulder Press: 4x20 - 423lb
2. Incline Bench Press: 3x20 - 280Ib
3. Cable Upright Rows: 3x20 - 212Ib
4. DB Lateral Raises: 4x20 - 108Ib
5. DB Shrugs: 3x20 - 161Ib
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: 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 you're looking fantastic on this, man, That chicken and spinach salad, sounds really good. Some good meals and healthy.
Dinner looks really good. Some good nutrition there. Just watch out on those lentils and the pepper can be kind of hard to digest.
@sarmsmonster123
@sarmsmonster123 bro you need red meat add to this. eggs good though. need more red meat to be big
can't argue with any of those meals. my favorite is your breakfast for sure
looks really good i got a lot of love for this
@sarmsmonster123
@sarmsmonster123 keep up the good work my man
this is an awesome layout
the dinner looks tremendous. gotta love a nice salmon
@sarmsmonster123 eating some solid meals bro!
Crushed it
Thanks mate
You're real ball breaker mate
DAY 305 (BACK):
1. Deadlift: 3x25 - 377lb
2. Lat. Pulldowns: 3x25 - 235lb
3. DB Pullovers: 3x25 - 126Ib
4. Bent Over Barbell Rows PB: 463Ib x 15
5. Neutral Grip: 3x30
6. Bent Over Lateral Raises: 3x20 - 104Ib
7. Barbell Curls: 3x25 - 157Ib
8. Incline DB Curls: 3x20 - 98lb
9. DB Concentration Curls: 3x20 - 98Ib
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.
1. Deadlift: 3x25 - 377lb
2. Lat. Pulldowns: 3x25 - 235lb
3. DB Pullovers: 3x25 - 126Ib
4. Bent Over Barbell Rows PB: 463Ib x 15
5. Neutral Grip: 3x30
6. Bent Over Lateral Raises: 3x20 - 104Ib
7. Barbell Curls: 3x25 - 157Ib
8. Incline DB Curls: 3x20 - 98lb
9. DB Concentration Curls: 3x20 - 98Ib
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.
DAY 306 (LEG):
1. Back Squats (safety squat bar): 3x20 - 455Ib
2. Barbell Hack Squats: 3x20 - 175Ib
3. Heel Elevated Sith Squat: 502lb x20
4. Leg Extensions (banded): 3x20 - 267Ib
5. DB Lunges: 3x20 each - 120Ib
6. Stiff Legged Deadlifts: 4x20 - 184Ib
7. Seated Leg Curls: 3x20 - 127Ib
8. Standing Calf Raises: 4x20
9. Donkey Calf Raises: 3x20
10. Seated Calf Raises: 3x20 - 111Ib
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.
1. Back Squats (safety squat bar): 3x20 - 455Ib
2. Barbell Hack Squats: 3x20 - 175Ib
3. Heel Elevated Sith Squat: 502lb x20
4. Leg Extensions (banded): 3x20 - 267Ib
5. DB Lunges: 3x20 each - 120Ib
6. Stiff Legged Deadlifts: 4x20 - 184Ib
7. Seated Leg Curls: 3x20 - 127Ib
8. Standing Calf Raises: 4x20
9. Donkey Calf Raises: 3x20
10. Seated Calf Raises: 3x20 - 111Ib
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.
