Please Scroll Down to see Community
UGL OZ domestic-supplypuritysourcelabsYOURMUSCLESHOPUGFREAKUS-PHARMACIES

Approved Log My Dbol Warm-up Cycle and Training Log

DAY 439 (LEG):

1. Back Squats (safety squat bar): 3x18 - 455Ib

2. Barbell Hack Squats: 3x12 - 175Ib

3. Heel Elevated Sith Squat: 502lb x12

4. Leg Extensions (banded): 3x15 - 267Ib

5. DB Lunges: 3x18 each - 120Ib

6. Stiff Legged Deadlifts: 4x15 - 184Ib

7. Seated Leg Curls: 3x18 - 127Ib

8. Standing Calf Raises: 4x12

9. Donkey Calf Raises: 3x15

10. Seated Calf Raises: 3x12 - 111Ib

Cardio: 15-20 mins

IMG-20240723-WA0003.jpg

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 440 (CHEST):

1. Bench Press: 3x15 - 346Ib

2. Incline DB Fly: 3x18 - 111Ib

3. DB Fly: 3x20 - 106Ib

4. Seated Cable Fly: 3x12 - 141Ib

5. Lying Barbell Tricep Extensions: (2x10 warm-up sets) - 3x18 - 149Ib

6. Cable Overhead Tricep Extensions: 3x15 - 148Ib

7. DB Tricep Kickbacks: 3x20 - 96Ib

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
 
DAY 441 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: 4x10 - 423lb

2. Incline Bench Press: 3x15 - 280Ib

3. Cable Upright Rows: 3x15 - 212Ib

4. DB Lateral Raises: 4x12 - 108Ib

5. DB Shrugs: 3x12 - 161Ib

6. Lying Leg Raises: 3x15

7. Sit Ups: 4x12

8. Planks: 3x90secs

Cardio: 15-20 mins

IMG-20240324-WA0001.jpg

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)
 
DAY 442 (BACK):

1. Deadlift: 3x18 - 377lb

2. Lat. Pulldowns: 3x15 - 235lb

3. DB Pullovers: 3x10 - 126Ib

4. Bent Over Barbell Rows PB: 463Ib x 12

5. Neutral Grip: 3x30

6. Bent Over Lateral Raises: 3x12 - 104Ib

7. Barbell Curls: 3x18 - 157Ib

8. Incline DB Curls: 3x10 - 98lb

9. DB Concentration Curls: 3x10 - 98Ib

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 443 (LEG):

1. Back Squats (safety squat bar): 3x18 - 455Ib

2. Barbell Hack Squats: 3x12 - 175Ib

3. Heel Elevated Sith Squat: 502lb x12

4. Leg Extensions (banded): 3x15 - 267Ib

5. DB Lunges: 3x18 each - 120Ib

6. Stiff Legged Deadlifts: 4x15 - 184Ib

7. Seated Leg Curls: 3x18 - 127Ib

8. Standing Calf Raises: 4x12

9. Donkey Calf Raises: 3x15

10. Seated Calf Raises: 3x12 - 111Ib

Cardio: 15-20 mins

IMG-20240701-WA0007.jpg

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 said:
DAY 443 (LEG):

1. Back Squats (safety squat bar): 3x18 - 455Ib

2. Barbell Hack Squats: 3x12 - 175Ib

3. Heel Elevated Sith Squat: 502lb x12

4. Leg Extensions (banded): 3x15 - 267Ib

5. DB Lunges: 3x18 each - 120Ib

6. Stiff Legged Deadlifts: 4x15 - 184Ib

7. Seated Leg Curls: 3x18 - 127Ib

8. Standing Calf Raises: 4x12

9. Donkey Calf Raises: 3x15

10. Seated Calf Raises: 3x12 - 111Ib

Cardio: 15-20 mins

View attachment 6328

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
Click to expand...
Great update 👍
 
DAY 444 (CHEST):

1. Bench Press: 3x15 - 346Ib

2. Incline DB Fly: 3x18 - 111Ib

3. DB Fly: 3x20 - 106Ib

4. Seated Cable Fly: 3x12 - 141Ib

5. Lying Barbell Tricep Extensions: (2x10 warm-up sets) - 3x18 - 149Ib

6. Cable Overhead Tricep Extensions: 3x15 - 148Ib

7. DB Tricep Kickbacks: 3x20 - 96Ib

Cardio: 15-20 minutes

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)
 
DAY 445 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: 4x10 - 423lb

2. Incline Bench Press: 3x15 - 280Ib

3. Cable Upright Rows: 3x15 - 212Ib

4. DB Lateral Raises: 4x12 - 108Ib

5. DB Shrugs: 3x12 - 161Ib

6. Lying Leg Raises: 3x15

7. Sit Ups: 4x12

8. Planks: 3x90secs

Cardio: 15-20 mins

IMG-20240709-WA0005.jpg

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 446 (BACK):

1. Deadlift: 3x18 - 377lb

2. Lat. Pulldowns: 3x15 - 235lb

3. DB Pullovers: 3x10 - 126Ib

4. Bent Over Barbell Rows PB: 463Ib x 12

5. Neutral Grip: 3x30

6. Bent Over Lateral Raises: 3x12 - 104Ib

7. Barbell Curls: 3x18 - 157Ib

8. Incline DB Curls: 3x10 - 98lb

9. DB Concentration Curls: 3x10 - 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
 
sarmsmonster123 said:
DAY 446 (BACK):

1. Deadlift: 3x18 - 377lb

2. Lat. Pulldowns: 3x15 - 235lb

3. DB Pullovers: 3x10 - 126Ib

4. Bent Over Barbell Rows PB: 463Ib x 12

5. Neutral Grip: 3x30

6. Bent Over Lateral Raises: 3x12 - 104Ib

7. Barbell Curls: 3x18 - 157Ib

8. Incline DB Curls: 3x10 - 98lb

9. DB Concentration Curls: 3x10 - 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
Click to expand...
Great one @sarmsmonster123
 
DAY 447 (LEG):

1. Back Squats (safety squat bar): 3x18 - 455Ib

2. Barbell Hack Squats: 3x12 - 175Ib

3. Heel Elevated Sith Squat: 502lb x12

4. Leg Extensions (banded): 3x15 - 267Ib

5. DB Lunges: 3x18 each - 120Ib

6. Stiff Legged Deadlifts: 4x15 - 184Ib

7. Seated Leg Curls: 3x18 - 127Ib

8. Standing Calf Raises: 4x12

9. Donkey Calf Raises: 3x15

10. Seated Calf Raises: 3x12 - 111Ib

Cardio: 15-20 mins

IMG-20240325-WA0002.jpg

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 said:
DAY 447 (LEG):

1. Back Squats (safety squat bar): 3x18 - 455Ib

2. Barbell Hack Squats: 3x12 - 175Ib

3. Heel Elevated Sith Squat: 502lb x12

4. Leg Extensions (banded): 3x15 - 267Ib

5. DB Lunges: 3x18 each - 120Ib

6. Stiff Legged Deadlifts: 4x15 - 184Ib

7. Seated Leg Curls: 3x18 - 127Ib

8. Standing Calf Raises: 4x12

9. Donkey Calf Raises: 3x15

10. Seated Calf Raises: 3x12 - 111Ib

Cardio: 15-20 mins

View attachment 6413

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)
Click to expand...
Great update @sarmsmonster123
 
DAY 448 (CHEST):

1. Bench Press: 3x15 - 346Ib

2. Incline DB Fly: 3x18 - 111Ib

3. DB Fly: 3x20 - 106Ib

4. Seated Cable Fly: 3x12 - 141Ib

5. Lying Barbell Tricep Extensions: (2x10 warm-up sets) - 3x18 - 149Ib

6. Cable Overhead Tricep Extensions: 3x15 - 148Ib

7. DB Tricep Kickbacks: 3x20 - 96Ib

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
 
DAY 449 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: 4x10 - 423lb

2. Incline Bench Press: 3x15 - 280Ib

3. Cable Upright Rows: 3x15 - 212Ib

4. DB Lateral Raises: 4x12 - 108Ib

5. DB Shrugs: 3x12 - 161Ib

6. Lying Leg Raises: 3x15

7. Sit Ups: 4x12

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).
IMG-20240126-WA0002.jpg

Dinner: 513 kcal
- salmon - 125g,
- lentils - 150g,
- steamed broccoli - 100g,
- raw bell pepper - 120g
 
DAY 450 (BACK):

1. Deadlift: 3x18 - 377lb

2. Lat. Pulldowns: 3x15 - 235lb

3. DB Pullovers: 3x10 - 126Ib

4. Bent Over Barbell Rows PB: 463Ib x 12

5. Neutral Grip: 3x30

6. Bent Over Lateral Raises: 3x12 - 104Ib

7. Barbell Curls: 3x18 - 157Ib

8. Incline DB Curls: 3x10 - 98lb

9. DB Concentration Curls: 3x10 - 98Ib

Cardio: 15-20 mins

IMG-20240324-WA0001.jpg

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 said:
DAY 450 (BACK):

1. Deadlift: 3x18 - 377lb

2. Lat. Pulldowns: 3x15 - 235lb

3. DB Pullovers: 3x10 - 126Ib

4. Bent Over Barbell Rows PB: 463Ib x 12

5. Neutral Grip: 3x30

6. Bent Over Lateral Raises: 3x12 - 104Ib

7. Barbell Curls: 3x18 - 157Ib

8. Incline DB Curls: 3x10 - 98lb

9. DB Concentration Curls: 3x10 - 98Ib

Cardio: 15-20 mins

View attachment 6443

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)
Click to expand...
Strong update
 
You must log in or register to reply here.

Similar threads

O
Steroids how much dbol with test+ masteron?
Replies
6
Views
197
ROIDDERS
ROIDDERS
Z
Steroids Using dbol to kickstart my testosterone bulking stack
Replies
7
Views
204
Jayne Scott
Jayne Scott
Z
Steroids Using Deca, dbol, and Testosterone for a bulker
Replies
6
Views
270
Nood
Nood
Z
Steroids Best way to optimize my NPP/dbol stack?
Replies
6
Views
338
JasonPriest
JasonPriest
A
Steroids bulking on deca and dbol
Replies
6
Views
367
2Thick
2Thick
D
Steroids best bulker stack test prop + dbol
Replies
5
Views
389
Ulter
Ulter
Z
Steroids best way to use dbol and test for 12 weeks
Replies
7
Views
510
Jayne Scott
Jayne Scott
C
Steroids would dbol and test be too much bloat?
Replies
10
Views
682
Jayne Scott
Jayne Scott
Z
Steroids bulking up on test + dbol
Replies
11
Views
873
Jayne Scott
Jayne Scott
L
Steroids how would you run dbol with test for size?
Replies
10
Views
814
JasonPriest
JasonPriest
Top Bottom