1 sandwich for lunch?
Approved Log My Dbol Warm-up Cycle and Training Log
- Thread starter sarmsmonster123
- Start date
Bro you are on strong unit... rep count is like you're owning those heavy weights!
You recovering well on less than 200g protein? You obviously know your body so I'm just curious, not critiquing.
Thanks mate. You're within your rights to point out my protein intake. I've actually modified my meals a bit with an increase in my daily protein consumption (in particular) I should've updated it here in truth.
DAY 466 (SHOULDERS/ARMS/CORE):
1. Shoulder Press: 4x8 - 423lb
2. Incline Bench Press: 3x10 - 280Ib
3. DB Lateral Raises: 4x14 - 108Ib
4. Cable Upright Rows: 3x12 - 212Ib
5. DB Shrugs: 3x12 - 161Ib
6. Triceps Pushdowns: 3x12
7. Overhead DB Tricep Extension: 3x10
8. DB Bicep Curls: 3x12
9. Hammer Curls: 3x12
10. Lying Leg Raises: 3x20
11. Sit Ups: 3x20
12. Planks: 3x75secs
Cardio: 15–20 mins
Daily Diet:
2,940 kcal (total)
Protein: 190g
Fat: 82g
Net Carbs: 350g
Breakfast: 680 kcal
- fried egg - 2 eggs (100g),
- ham - 50g,
- avocado toast - 2 slice (160g),
- grapes - 140g.
Lunch: 650 kcal
- beef top sirloin steak - 150g,
- baked potato - 220g,
- mixed vegetables - 100g,
- raw bell peppers - 120g.
Pre/Post Workout Snack: 320 kcal
- whey protein - 1 scoop (30g),
- banana - 1 medium (120g),
Dinner: 740 kcal
- grilled chicken salad - 410g,
- rice - 1 serving (200g),
- boiled green peas - 85g,
- raw cauliflower - 100g
Snack: 550 kcal
- Greek yogurt - 200g,
- oats - 60g,
- honey - 15g
1. Shoulder Press: 4x8 - 423lb
2. Incline Bench Press: 3x10 - 280Ib
3. DB Lateral Raises: 4x14 - 108Ib
4. Cable Upright Rows: 3x12 - 212Ib
5. DB Shrugs: 3x12 - 161Ib
6. Triceps Pushdowns: 3x12
7. Overhead DB Tricep Extension: 3x10
8. DB Bicep Curls: 3x12
9. Hammer Curls: 3x12
10. Lying Leg Raises: 3x20
11. Sit Ups: 3x20
12. Planks: 3x75secs
Cardio: 15–20 mins
Daily Diet:
2,940 kcal (total)
Protein: 190g
Fat: 82g
Net Carbs: 350g
Breakfast: 680 kcal
- fried egg - 2 eggs (100g),
- ham - 50g,
- avocado toast - 2 slice (160g),
- grapes - 140g.
Lunch: 650 kcal
- beef top sirloin steak - 150g,
- baked potato - 220g,
- mixed vegetables - 100g,
- raw bell peppers - 120g.
Pre/Post Workout Snack: 320 kcal
- whey protein - 1 scoop (30g),
- banana - 1 medium (120g),
Dinner: 740 kcal
- grilled chicken salad - 410g,
- rice - 1 serving (200g),
- boiled green peas - 85g,
- raw cauliflower - 100g
Snack: 550 kcal
- Greek yogurt - 200g,
- oats - 60g,
- honey - 15g
DAY 467 (BACK):
1. Deadlift: 3x15 - 382lb
2. Lat. Pulldowns: 3x15 - 240lb
3. DB Pullovers: 3x12 - 131Ib
4. Bent Over Barbell Rows PB: 468Ib x 12
5. Neutral Grip: 3x30
6. Bent Over Lateral Raises: 3x12 - 109Ib
7. Barbell Curls: 3x17 - 162Ib
8. Incline DB Curls: 3x8 - 103lb
9. DB Concentration Curls: 3x8 - 103Ib
Cardio: 15-20 mins
Daily Diet:
2,940 kcal (total)
Protein: 190g
Fat: 82g
Net Carbs: 350g
Breakfast: 629 kcal
- scrambled egg whites - 155g,
- turkey bacon - 3 slice,
- avocado toast - 2 slice (200g),
- berries - 120g.
Lunch: 1,113 kcal
- chicken stir fry - 605g,
- 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: 3x15 - 382lb
2. Lat. Pulldowns: 3x15 - 240lb
3. DB Pullovers: 3x12 - 131Ib
4. Bent Over Barbell Rows PB: 468Ib x 12
5. Neutral Grip: 3x30
6. Bent Over Lateral Raises: 3x12 - 109Ib
7. Barbell Curls: 3x17 - 162Ib
8. Incline DB Curls: 3x8 - 103lb
9. DB Concentration Curls: 3x8 - 103Ib
Cardio: 15-20 mins
Daily Diet:
2,940 kcal (total)
Protein: 190g
Fat: 82g
Net Carbs: 350g
Breakfast: 629 kcal
- scrambled egg whites - 155g,
- turkey bacon - 3 slice,
- avocado toast - 2 slice (200g),
- berries - 120g.
Lunch: 1,113 kcal
- chicken stir fry - 605g,
- 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 468 (LEG):
1. Back Squats (safety squat bar): 3x18 - 460Ib
2. Barbell Hack Squats: 3x14 - 180Ib
3. Heel Elevated Sith Squat: 507lb x14
4. Leg Extensions (banded): 3x17 - 272Ib
5. DB Lunges: 3x18 each - 125Ib
6. Stiff Legged Deadlifts: 4x17 - 189Ib
7. Seated Leg Curls: 3x18 - 132Ib
8. Standing Calf Raises: 4x14
9. Donkey Calf Raises: 3x17
10. Seated Calf Raises: 3x14 - 116Ib
Cardio: 15-20 mins
Daily Diet:
2,940 kcal (total)
Protein: 190g
Fat: 82g
Net Carbs: 350g
Breakfast: 680 kcal
- fried egg - 2 eggs (100g),
- ham - 50g,
- avocado toast - 2 slice (160g),
- grapes - 140g.
Lunch: 650 kcal
- beef top sirloin steak - 150g,
- baked potato - 220g,
- mixed vegetables - 100g,
- raw bell peppers - 120g.
Pre/Post Workout Snack: 320 kcal
- whey protein - 1 scoop (30g),
- banana - 1 medium (120g),
Dinner: 740 kcal
- grilled chicken salad - 410g,
- rice - 1 serving (200g),
- boiled green peas - 85g,
- raw cauliflower - 100g
Snack: 550 kcal
- Greek yogurt - 200g,
- oats - 60g,
- honey - 15g
1. Back Squats (safety squat bar): 3x18 - 460Ib
2. Barbell Hack Squats: 3x14 - 180Ib
3. Heel Elevated Sith Squat: 507lb x14
4. Leg Extensions (banded): 3x17 - 272Ib
5. DB Lunges: 3x18 each - 125Ib
6. Stiff Legged Deadlifts: 4x17 - 189Ib
7. Seated Leg Curls: 3x18 - 132Ib
8. Standing Calf Raises: 4x14
9. Donkey Calf Raises: 3x17
10. Seated Calf Raises: 3x14 - 116Ib
Cardio: 15-20 mins
Daily Diet:
2,940 kcal (total)
Protein: 190g
Fat: 82g
Net Carbs: 350g
Breakfast: 680 kcal
- fried egg - 2 eggs (100g),
- ham - 50g,
- avocado toast - 2 slice (160g),
- grapes - 140g.
Lunch: 650 kcal
- beef top sirloin steak - 150g,
- baked potato - 220g,
- mixed vegetables - 100g,
- raw bell peppers - 120g.
Pre/Post Workout Snack: 320 kcal
- whey protein - 1 scoop (30g),
- banana - 1 medium (120g),
Dinner: 740 kcal
- grilled chicken salad - 410g,
- rice - 1 serving (200g),
- boiled green peas - 85g,
- raw cauliflower - 100g
Snack: 550 kcal
- Greek yogurt - 200g,
- oats - 60g,
- honey - 15g
Great update @sarmsmonster123
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