Approved Log My Dbol Warm-up Cycle and Training Log

[sarmsmonster123]

DAY 340 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: 4x8 - 423lb

2. Incline Bench Press: 3x10 - 280Ib

3. Cable Upright Rows: 3x10 - 212Ib

4. DB Lateral Raises: 4x8 - 108Ib

5. DB Shrugs: 3x8 - 161Ib

6. Lying Leg Raises: 3x10

7. Sit Ups: 4x5

8. Planks: 3x90secs

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

 

[BigJackson]

DAY 340 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: 4x8 - 423lb

2. Incline Bench Press: 3x10 - 280Ib

3. Cable Upright Rows: 3x10 - 212Ib

4. DB Lateral Raises: 4x8 - 108Ib

5. DB Shrugs: 3x8 - 161Ib

6. Lying Leg Raises: 3x10

7. Sit Ups: 4x5

8. Planks: 3x90secs

Cardio: 15-20 mins

View attachment 5208

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

big lifts damn u got a big chest

 

[sarmsmonster123]

big lifts damn u got a big chest

Haha thanks mate

 

[sarmsmonster123]

DAY 341 (BACK):

1. Deadlift: 3x15 - 377lb

2. Lat. Pulldowns: 3x12 - 235lb

3. DB Pullovers: 3x8 - 126Ib

4. Bent Over Barbell Rows PB: 463Ib x 10

5. Neutral Grip: 3x30

6. Bent Over Lateral Raises: 3x10 - 104Ib

7. Barbell Curls: 3x15 - 157Ib

8. Incline DB Curls: 3x8 - 98lb

9. DB Concentration Curls: 3x8 - 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)

 

[Mobster]

Great deadlift pic

 

[SteveSmith]

DAY 340 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: 4x8 - 423lb

2. Incline Bench Press: 3x10 - 280Ib

3. Cable Upright Rows: 3x10 - 212Ib

4. DB Lateral Raises: 4x8 - 108Ib

5. DB Shrugs: 3x8 - 161Ib

6. Lying Leg Raises: 3x10

7. Sit Ups: 4x5

8. Planks: 3x90secs

Cardio: 15-20 mins

View attachment 5208

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 the food is terrific man. lots of good nutrition. that is the fuel

 

[BodyMonster34]

DAY 340 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: 4x8 - 423lb

2. Incline Bench Press: 3x10 - 280Ib

3. Cable Upright Rows: 3x10 - 212Ib

4. DB Lateral Raises: 4x8 - 108Ib

5. DB Shrugs: 3x8 - 161Ib

6. Lying Leg Raises: 3x10

7. Sit Ups: 4x5

8. Planks: 3x90secs

Cardio: 15-20 mins

View attachment 5208

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

bro not bad for a @sarmsmonster123 this is good workout. you killing it and making us proud!

 

[ceo]

DAY 340 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: 4x8 - 423lb

2. Incline Bench Press: 3x10 - 280Ib

3. Cable Upright Rows: 3x10 - 212Ib

4. DB Lateral Raises: 4x8 - 108Ib

5. DB Shrugs: 3x8 - 161Ib

6. Lying Leg Raises: 3x10

7. Sit Ups: 4x5

8. Planks: 3x90secs

Cardio: 15-20 mins

View attachment 5208

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 bros you pumping it strong. gotta give you mad props. bigtime on those chest training

 

[ROIDDERS]

DAY 340 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: 4x8 - 423lb

2. Incline Bench Press: 3x10 - 280Ib

3. Cable Upright Rows: 3x10 - 212Ib

4. DB Lateral Raises: 4x8 - 108Ib

5. DB Shrugs: 3x8 - 161Ib

6. Lying Leg Raises: 3x10

7. Sit Ups: 4x5

8. Planks: 3x90secs

Cardio: 15-20 mins

View attachment 5208

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

now i know what they are call you @sarmsmonster123 you are showing how its done. great work!

 

[2Thick]

DAY 340 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: 4x8 - 423lb

2. Incline Bench Press: 3x10 - 280Ib

3. Cable Upright Rows: 3x10 - 212Ib

4. DB Lateral Raises: 4x8 - 108Ib

5. DB Shrugs: 3x8 - 161Ib

6. Lying Leg Raises: 3x10

7. Sit Ups: 4x5

8. Planks: 3x90secs

Cardio: 15-20 mins

View attachment 5208

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

great job on this workout! also love the food. salmon, lentils with veggies sounds perfect @sarmsmonster123

 

[Ulter]

DAY 340 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: 4x8 - 423lb

2. Incline Bench Press: 3x10 - 280Ib

3. Cable Upright Rows: 3x10 - 212Ib

4. DB Lateral Raises: 4x8 - 108Ib

5. DB Shrugs: 3x8 - 161Ib

6. Lying Leg Raises: 3x10

7. Sit Ups: 4x5

8. Planks: 3x90secs

Cardio: 15-20 mins

View attachment 5208

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

can tell you got some raw size on these training. really like it a lot. keep up the good work champ!

 

[RoySimpson]

DAY 340 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: 4x8 - 423lb

2. Incline Bench Press: 3x10 - 280Ib

3. Cable Upright Rows: 3x10 - 212Ib

4. DB Lateral Raises: 4x8 - 108Ib

5. DB Shrugs: 3x8 - 161Ib

6. Lying Leg Raises: 3x10

7. Sit Ups: 4x5

8. Planks: 3x90secs

Cardio: 15-20 mins

View attachment 5208

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 awesome work right here bro!

 

[ballin2504]

DAY 340 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: 4x8 - 423lb

2. Incline Bench Press: 3x10 - 280Ib

3. Cable Upright Rows: 3x10 - 212Ib

4. DB Lateral Raises: 4x8 - 108Ib

5. DB Shrugs: 3x8 - 161Ib

6. Lying Leg Raises: 3x10

7. Sit Ups: 4x5

8. Planks: 3x90secs

Cardio: 15-20 mins

View attachment 5208

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 looking strong. I’ve been trying to get my gym owner to buy a shoulder press like that. Great work on the food also

 

[Tiger Khan]

DAY 341 (BACK):

1. Deadlift: 3x15 - 377lb

2. Lat. Pulldowns: 3x12 - 235lb

3. DB Pullovers: 3x8 - 126Ib

4. Bent Over Barbell Rows PB: 463Ib x 10

5. Neutral Grip: 3x30

6. Bent Over Lateral Raises: 3x10 - 104Ib

7. Barbell Curls: 3x15 - 157Ib

8. Incline DB Curls: 3x8 - 98lb

9. DB Concentration Curls: 3x8 - 98Ib

Cardio: 15-20 mins

View attachment 5215

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)

@sarmsmonster123 Legit updates bro.....keep going.......

 

[sarmsmonster123]

Great deadlift pic

Thanks mate

 

[sarmsmonster123]

@sarmsmonster123 Legit updates bro.....keep going.......

Thanks mate

 

[sarmsmonster123]

@sarmsmonster123 looking strong. I’ve been trying to get my gym owner to buy a shoulder press like that. Great work on the food also

Thank you mate

 

[sarmsmonster123]

@sarmsmonster123 awesome work right here bro!

Thanks mate

 

[sarmsmonster123]

@sarmsmonster123 the food is terrific man. lots of good nutrition. that is the fuel

Absolutely mate

 

[sarmsmonster123]

great job on this workout! also love the food. salmon, lentils with veggies sounds perfect @sarmsmonster123

Thanks mate I appreciate it