Approved Log My Dbol Warm-up Cycle and Training Log

[sarmsmonster123]

nice clean gym I wish my gym was like that

Thanks mate, I'm sure you can find a local gym with room

 

[sarmsmonster123]

nice job man we are proud of you on this one

Thanks mate

 

[sarmsmonster123]

I like that you are showing pictures of your training nice

It's my pleasure mate, thanks

 

[sarmsmonster123]

Bros Food looks very clean and impressive

Thanks mate

 

[sarmsmonster123]

I do my version of the tricep extension on the floor

That's beast mode mate, that's got to be hard work

 

[Jayne Scott]

DAY 55 (BACK):

1. Deadlift: 485Ib x 5 - risky push!

2. Lat. Pulldowns: (2x10 warm-up sets) - 3x12 - 144Ib (1RM-180Ib)

3. DB Pullovers: 3x12 - 60Ib (1RM-76Ib)

4. Bent Over Rows: 3x12 - 145Ib (1RM-182Ib)

5. Neutral Grip: 3x12

6. Bent Over Lateral Raises: 3x12 - 31Ib (1RM-39Ib)

7. Barbell Curls: (2x10 warm-up sets) - 3x12 - 81Ib (1RM-102Ib)

8. Incline DB Curls: 3x12 - 34Ib (1RM-43Ib)

9. DB Concentration Curls: 3x12 - 38Ib (1RM-48Ib)

*Cardio: 15-20 mins
View attachment 2938

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).
View attachment 2939

Dinner: 513 kcal
- salmon - 125g,
- lentils - 150g,
- steamed broccoli - 100g,
- raw bell peppers - 120g.

Snack: 413 kcal
- crackers and hummus - 6 crackers,
- banana - 1,
- kiwi - 2.

Snack: 296 kcal
- protein shake - 250 mL,
- apple - 1,
- orange - 2.

*4 weeks mini-PCT:
Week 4/day 3
- Test booster HCGenerate ES - 1serving/day
- Nolvadex - 20mg/day
- n2Guard - 1 serving/day

Nice update @sarmsmonster123

 

[ballin2504]

Killing this log brother

 

[25homes]

great pics and updates

 

[sarmsmonster123]

Nice update @sarmsmonster123

Thank you

 

[sarmsmonster123]

Killing this log brother

Thanks mate

 

[sarmsmonster123]

great pics and updates

Thanks mate

 

[sarmsmonster123]

Recovery weekend:
*4 weeks mini-PCT:
Week 4/day 4
- Test booster HCGenerate ES - 1serving/day
- Nolvadex - 20mg/day
- n2Guard - 1 serving/day

 

[sarmsmonster123]

Recovery weekend:
*4 weeks mini-PCT:
Week 4/day 5
- Test booster HCGenerate ES - 1serving/day
- Nolvadex - 20mg/day
- n2Guard - 1 serving/day

 

[BookerTNY]

Recovery weekend:
*4 weeks mini-PCT:
Week 4/day 5
- Test booster HCGenerate ES - 1serving/day
- Nolvadex - 20mg/day
- n2Guard - 1 serving/day

@sarmsmonster123 power top this to the end
after pct I think you gotta jump back on cycle

 

[sarmsmonster123]

DAY 56 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: 365lb x4

2. Incline Bench Press: 3x12 - 140Ib (1RM-175Ib)

3. Cable Upright Rows: 3x12 - 115Ib (1RM-144Ib)

4. DB Lateral Raises: 3x15 - 27Ib (1RM-34Ib)

5. DB Shrugs: 3x12 - 80Ib (1RM-100Ib)

6. Lying Leg Raises: 2x15

7. Sit Ups: 3x15

8. Planks: 2x60secs

*Cardio: 15-20 mins



Daily Diet:

2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g

Breakfast: 665 kcal
- egg white omelette - 150g,
- ham - 70g,
- bagel - 1,
- kiwi - 2.

Lunch: 677 kcal
- chicken breast - 120g,
- garden salad - 190g,
- rice - 1.5 serving (237g),
- raw bell peppers - 90g.

Dinner: 786 kcal
- grilled chicken salad - 410g,
- chicken sandwich - 1 sandwich,
- raw carrots - 1.059 serving (90g),
- raw broccoli - 150g.

Snack: 363 kcal
- banana - 1,
- mixed nuts - 45g.

Snack: 402 kcal
- crackers and hummus - 6 crackers,
- orange - 2,
- grapes - 105g.

*4 weeks mini-PCT:
Week 4/day 6
- Test booster HCGenerate ES - 1serving/day
- Nolvadex - 20mg/day
- n2Guard - 1 serving/day

 

[sarmsmonster123]

@sarmsmonster123 power top this to the end
after pct I think you gotta jump back on cycle

Under consideration mate, thanks

 

[Jayne Scott]

DAY 56 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: 365lb x4

2. Incline Bench Press: 3x12 - 140Ib (1RM-175Ib)

3. Cable Upright Rows: 3x12 - 115Ib (1RM-144Ib)

4. DB Lateral Raises: 3x15 - 27Ib (1RM-34Ib)

5. DB Shrugs: 3x12 - 80Ib (1RM-100Ib)

6. Lying Leg Raises: 2x15

7. Sit Ups: 3x15

8. Planks: 2x60secs

*Cardio: 15-20 mins

View attachment 2956

Daily Diet:

2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g

Breakfast: 665 kcal
- egg white omelette - 150g,
- ham - 70g,
- bagel - 1,
- kiwi - 2.
View attachment 2957
Lunch: 677 kcal
- chicken breast - 120g,
- garden salad - 190g,
- rice - 1.5 serving (237g),
- raw bell peppers - 90g.

Dinner: 786 kcal
- grilled chicken salad - 410g,
- chicken sandwich - 1 sandwich,
- raw carrots - 1.059 serving (90g),
- raw broccoli - 150g.

Snack: 363 kcal
- banana - 1,
- mixed nuts - 45g.

Snack: 402 kcal
- crackers and hummus - 6 crackers,
- orange - 2,
- grapes - 105g.

*4 weeks mini-PCT:
Week 4/day 6
- Test booster HCGenerate ES - 1serving/day
- Nolvadex - 20mg/day
- n2Guard - 1 serving/day

Nice update @sarmsmonster123

 

[sarmsmonster123]

Nice update @sarmsmonster123

Thanks

 

[sarmsmonster123]

DAY 57 (LEG):

1. Back Squats: 3x12 - 113Ib (1RM-141Ib)

2. Barbell Hack Squats: 3x12 - 88Ib (1RM-110Ib)

3. Sissy Squats: 2x12

4. Leg Extensions: 3x12 - 92Ib (1RM-115Ib)

5. DB Lunges: 3x10each - 52Ib (1RM-65Ib)

6. Stiff Legged Deadlifts: 4x12 - 95Ib - (1RM-119Ib)

7. Seated Leg Curls: 3x12 - 51Ib (1RM-64Ib)

8. Standing Calf Raises: 4x12

9. Donkey Calf Raises: 3x12

10. Seated Calf Raises: 3x15 - 41Ib (1RM-41Ib)

11. Bulgarian Split Squats - 242lb x 10

*Cardio: 15-20 mins


Daily Diet:

2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g

Breakfast: 632 kcal
- scrambled egg whites - 150g,
- turkey bacon - 3 slices,
- bagel - 1,
- kiwi - 2.

Lunch: 607 kcal
-chicken breast - 120g,
- garden salad - 190g,
- baked potato - 200g.

Dinner: 866 kcal
- grilled chicken salad - 410g,
- strawberry banana smoothie - 500 mL,
- orange - 2.


Snack: 42 kcal
- kashi go lean - 58g,
- berries - 120g,
- protein shake - 250 mL.

Snack: 445 kcal
- avocado toast - 2 slice (200g),
- raw broccoli - 100g,
- raw bell peppers - 120g.

*4 weeks mini-PCT:
Week 4/day 7
- Test booster HCGenerate ES - 1serving/day
- Nolvadex - 20mg/day
- n2Guard - 1 serving/day

 

[Jayne Scott]

DAY 57 (LEG):

1. Back Squats: 3x12 - 113Ib (1RM-141Ib)

2. Barbell Hack Squats: 3x12 - 88Ib (1RM-110Ib)

3. Sissy Squats: 2x12

4. Leg Extensions: 3x12 - 92Ib (1RM-115Ib)

5. DB Lunges: 3x10each - 52Ib (1RM-65Ib)

6. Stiff Legged Deadlifts: 4x12 - 95Ib - (1RM-119Ib)

7. Seated Leg Curls: 3x12 - 51Ib (1RM-64Ib)

8. Standing Calf Raises: 4x12

9. Donkey Calf Raises: 3x12

10. Seated Calf Raises: 3x15 - 41Ib (1RM-41Ib)

11. Bulgarian Split Squats - 242lb x 10

*Cardio: 15-20 mins
View attachment 2962

Daily Diet:

2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g

Breakfast: 632 kcal
- scrambled egg whites - 150g,
- turkey bacon - 3 slices,
- bagel - 1,
- kiwi - 2.

Lunch: 607 kcal
-chicken breast - 120g,
- garden salad - 190g,
- baked potato - 200g.

Dinner: 866 kcal
- grilled chicken salad - 410g,
- strawberry banana smoothie - 500 mL,
- orange - 2.
View attachment 2963

Snack: 42 kcal
- kashi go lean - 58g,
- berries - 120g,
- protein shake - 250 mL.

Snack: 445 kcal
- avocado toast - 2 slice (200g),
- raw broccoli - 100g,
- raw bell peppers - 120g.

*4 weeks mini-PCT:
Week 4/day 7
- Test booster HCGenerate ES - 1serving/day
- Nolvadex - 20mg/day
- n2Guard - 1 serving/day

Keep up updating your log, it's great @sarmsmonster123