Approved Log My Dbol Warm-up Cycle and Training Log

DAY 452 (CHEST):

1. Bench Press: 3x17 - 346Ib

2. Incline DB Fly: 3x20 - 111Ib

3. DB Fly: 3x20 - 106Ib

4. Seated Cable Fly: 3x15 - 141Ib

5. Lying Barbell Tricep Extensions: (2x12 warm-up sets) - 3x20 - 149Ib

6. Cable Overhead Tricep Extensions: 3x18 - 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 453 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: 4x12 - 423lb

2. Incline Bench Press: 3x17 - 280Ib

3. Cable Upright Rows: 3x17 - 212Ib

4. DB Lateral Raises: 4x15 - 108Ib

5. DB Shrugs: 3x15 - 161Ib

6. Lying Leg Raises: 3x18

7. Sit Ups: 4x15

8. Planks: 3x90secs

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)

sarmsmonster123 said:

DAY 453 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: 4x12 - 423lb

2. Incline Bench Press: 3x17 - 280Ib

3. Cable Upright Rows: 3x17 - 212Ib

4. DB Lateral Raises: 4x15 - 108Ib

5. DB Shrugs: 3x15 - 161Ib

6. Lying Leg Raises: 3x18

7. Sit Ups: 4x15

8. Planks: 3x90secs

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)

Click to expand...

Great one @sarmsmonster123