Approved Log My Dbol Warm-up Cycle and Training Log

[sarmsmonster123]

Day 3 — Legs

Leg day is here… unfortunately, my legs didn't get the memo.

Going into today expecting plenty of squats, some questionable decisions, and probably a few stairs that suddenly feel much steeper afterward. The goal is simple: get the work done, keep the form tight, and leave with something to build on next week.

Today's Session

- Back Squat: 275 lb - 4×7
- Romanian Deadlift: 225 lb - 4×9
- Leg Press: 450 lb - 3×12
- Walking Lunges: 50 lb each - 3×12/leg
- Leg Curl: 110 lb - 3×13
- Leg Extension: 130 lb - 3×15
- Standing Calf Raise: 180 lb - 5×13
- Seated Calf Raise: 90 lb - 4×17



Day 3 Nutrition

Target: ~3,350 kcal, 225g protein, 385g carbs, 80g fat

- Breakfast: 5 eggs, 120g oats, banana, peanut butter
- Mid-morning: 225g chicken, 300g jasmine rice, vegetables, olive oil
- Pre-workout: 200g lean beef, 300g sweet potato, broccoli
- Post-workout: 2 scoops whey, 3 rice cakes, banana
- Dinner: 225g salmon, 300g potatoes, green vegetables
- Before bed: 250g Greek yogurt, 25g almonds

Supplements: 5g creatine, whey, fish oil, magnesium
Water: 4-5 L

Now let's see if I can walk normally tomorrow.

Have a great weekend, everyone! Train hard, recover well, and enjoy it.

 

[sarmsmonster123]

Day 1: Push (Chest, Shoulders & Triceps)

Incline Barbell Bench Press: 185 lb - 4x7
Flat Dumbbell Press: 75 lb - 3x9
Seated Dumbbell Shoulder Press: 60 lb each - 4x9
Cable Flyes: 50 lb - 3x13
Dumbbell Lateral Raise: 25 lb - 4x16
Rope Triceps Pushdown: 60 lb - 3x13
Overhead Cable Extension: 50 lb - 3x11

Cardio: 15-20 minutes incline walking

Today's Meal Plan

Calories: ~3,250 kcal
Protein: ~220 g
Carbs: ~360 g
Fat: ~80 g

Meal 1: Breakfast
5 whole eggs
100 g oats (made with water or low-fat milk)
1 medium banana
1 tbsp peanut butter
Approx. Macros: 45 g protein, 85 g carbs, 32 g fat

Meal 2: Lunch
7 oz (200 g) grilled chicken breast
250 g cooked jasmine rice
Mixed vegetables
1 tsp olive oil
Approx. Macros: 55 g protein, 70 g carbs, 10 g fat

Meal 3: Pre-Workout (2 hours before training)
6 oz (170 g) lean beef
200 g baked sweet potato
Spinach or broccoli
Approx. Macros: 42 g protein, 50 g carbs, 12 g fat

Meal 4: Post-Workout
2 scoops whey protein
2 rice cakes
1 banana
Approx. Macros: 50 g protein, 45 g carbs, 3 g fat

Meal 5: Dinner
8 oz (225 g) salmon
250 g baked potatoes
Green beans or asparagus
Approx. Macros: 50 g protein, 65 g carbs, 22 g fat

Meal 6: Before Bed
250 g plain Greek yogurt
20 g almonds
Approx. Macros: 30 g protein, 15 g carbs, 10 g fat

Supplements
Creatine monohydrate: 5 g
Fish oil: 2-3 g EPA/DHA
Whey protein (post-workout)
Magnesium glycinate before bed
Plenty of water (3.5-4.5 L throughout the day)

 

[sarmsmonster123]

Day 2 – Pull (Back, Rear Delts & Biceps)

Deadlift: 275 lb - 3x5
Weighted Pull-ups: 25 lb - 4x7
Chest Supported Row: 80 lb each - 3x9
Wide Grip Lat Pulldown: 150 lb - 3x11
Face Pull: 50 lb - 4x15
EZ Bar Curl: 80 lb - 3x10
Incline DB Curl: 30 lb each - 3x11



Wednesday Nutrition Plan (Pull Day)

Calories: ~3,250 kcal
Protein: ~220 g
Carbohydrates: ~360 g
Fat: ~80 g

Meal 1: Breakfast (7:00–8:00 AM)
5 whole eggs
100 g oats
1 banana
1 tbsp natural peanut butter

Macros

Protein: 45 g
Carbs: 85 g
Fat: 32 g

Meal 2: Mid-Morning (10:30–11:00 AM)
200 g grilled chicken breast
250 g cooked jasmine rice
Mixed vegetables
1 tsp olive oil

Macros
Protein: 55 g
Carbs: 70 g
Fat: 10 g

Meal 3: Pre-Workout (1½–2½ Hours Before Training)
170 g lean beef
250 g baked sweet potato
Steamed broccoli

Macros
Protein: 42 g
Carbs: 60 g
Fat: 12 g

Meal 4: Post-Workout
2 scoops whey protein
2 rice cakes
1 banana

Macros
Protein: 50 g
Carbs: 45 g
Fat: 3 g

Meal 5: Dinner
225 g grilled salmon
250 g baked potatoes
Green beans

Macros
Protein: 50 g
Carbs: 65 g
Fat: 22 g

Meal 6: Before Bed
250 g plain Greek yogurt
20 g almonds

Macros
Protein: 30 g
Carbs: 15 g
Fat: 10 g

Hydration & Supplements

Water: 3.5-4.5 L
Creatine Monohydrate: 5 g
Fish Oil: 2-3 g EPA/DHA
Magnesium Glycinate: Before bed

 

[sarmsmonster123]

Day 3 — Legs

- Back Squat: 275 lb - 4×7
- Romanian Deadlift: 225 lb - 4×9
- Leg Press: 450 lb - 3×12
- Walking Lunges: 50 lb each - 3×12/leg
- Leg Curl: 110 lb - 3×13
- Leg Extension: 130 lb - 3×15
- Standing Calf Raise: 180 lb - 5×13
- Seated Calf Raise: 90 lb - 4×17

Day 3 Nutrition

Target: ~3,350 kcal, 225g protein, 385g carbs, 80g fat

- Breakfast: 5 eggs, 120g oats, banana, peanut butter
- Mid-morning: 225g chicken, 300g jasmine rice, vegetables, olive oil
- Pre-workout: 200g lean beef, 300g sweet potato, broccoli
- Post-workout: 2 scoops whey, 3 rice cakes, banana
- Dinner: 225g salmon, 300g potatoes, green vegetables
- Before bed: 250g Greek yogurt, 25g almonds

Supplements: 5g creatine, whey, fish oil, magnesium
Water: 4-5 L

 

[sarmsmonster123]

Day 1: Push (Chest, Shoulders & Triceps)

Incline Barbell Bench Press: 185 lb - 4x7
Flat Dumbbell Press: 75 lb - 3x9
Seated Dumbbell Shoulder Press: 60 lb each - 4x9
Cable Flyes: 50 lb - 3x13
Dumbbell Lateral Raise: 25 lb - 4x16
Rope Triceps Pushdown: 60 lb - 3x13
Overhead Cable Extension: 50 lb - 3x11

Cardio: 15-20 minutes incline walking



Today's Meal Plan

Calories: ~3,250 kcal
Protein: ~220 g
Carbs: ~360 g
Fat: ~80 g

Meal 1: Breakfast
5 whole eggs
100 g oats (made with water or low-fat milk)
1 medium banana
1 tbsp peanut butter
Approx. Macros: 45 g protein, 85 g carbs, 32 g fat

Meal 2: Lunch
7 oz (200 g) grilled chicken breast
250 g cooked jasmine rice
Mixed vegetables
1 tsp olive oil
Approx. Macros: 55 g protein, 70 g carbs, 10 g fat

Meal 3: Pre-Workout (2 hours before training)
6 oz (170 g) lean beef
200 g baked sweet potato
Spinach or broccoli
Approx. Macros: 42 g protein, 50 g carbs, 12 g fat

Meal 4: Post-Workout
2 scoops whey protein
2 rice cakes
1 banana
Approx. Macros: 50 g protein, 45 g carbs, 3 g fat

Meal 5: Dinner
8 oz (225 g) salmon
250 g baked potatoes
Green beans or asparagus
Approx. Macros: 50 g protein, 65 g carbs, 22 g fat

Meal 6: Before Bed
250 g plain Greek yogurt
20 g almonds
Approx. Macros: 30 g protein, 15 g carbs, 10 g fat

Supplements
Creatine monohydrate: 5 g
Fish oil: 2-3 g EPA/DHA
Whey protein (post-workout)
Magnesium glycinate before bed
Plenty of water (3.5-4.5 L throughout the day)

 

[sarmsmonster123]

Day 2 – Pull (Back, Rear Delts & Biceps)

Deadlift: 275 lb - 3x5
Weighted Pull-ups: 25 lb - 4x7
Chest Supported Row: 80 lb each - 3x9
Wide Grip Lat Pulldown: 150 lb - 3x11
Face Pull: 50 lb - 4x15
EZ Bar Curl: 80 lb - 3x10
Incline DB Curl: 30 lb each - 3x11



Wednesday Nutrition Plan (Pull Day)

Calories: ~3,250 kcal
Protein: ~220 g
Carbohydrates: ~360 g
Fat: ~80 g

Meal 1: Breakfast (7:00–8:00 AM)
5 whole eggs
100 g oats
1 banana
1 tbsp natural peanut butter

Macros

Protein: 45 g
Carbs: 85 g
Fat: 32 g

Meal 2: Mid-Morning (10:30–11:00 AM)
200 g grilled chicken breast
250 g cooked jasmine rice
Mixed vegetables
1 tsp olive oil

Macros
Protein: 55 g
Carbs: 70 g
Fat: 10 g

Meal 3: Pre-Workout (1½–2½ Hours Before Training)
170 g lean beef
250 g baked sweet potato
Steamed broccoli

Macros
Protein: 42 g
Carbs: 60 g
Fat: 12 g

Meal 4: Post-Workout
2 scoops whey protein
2 rice cakes
1 banana

Macros
Protein: 50 g
Carbs: 45 g
Fat: 3 g

Meal 5: Dinner
225 g grilled salmon
250 g baked potatoes
Green beans

Macros
Protein: 50 g
Carbs: 65 g
Fat: 22 g

Meal 6: Before Bed
250 g plain Greek yogurt
20 g almonds

Macros
Protein: 30 g
Carbs: 15 g
Fat: 10 g

Hydration & Supplements

Water: 3.5-4.5 L
Creatine Monohydrate: 5 g
Fish Oil: 2-3 g EPA/DHA
Magnesium Glycinate: Before bed