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Approved Log My Dbol Warm-up Cycle and Training Log

DAY116 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: 4x12 - 363lb
View attachment 3606
2. Incline Bench Press: 3x12 - 196Ib

3. Cable Upright Rows: 3x12 - 152Ib

4. DB Lateral Raises: 3x15 - 48Ib

5. DB Shrugs: 3x12 - 101Ib

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: 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).
View attachment 3607
Snack: 363 kcal
- banana - 1,
- mixed nuts - 45g.

Snack: 287 kcal
- protein shake - 187.5 mL,
- kiwi - 2,
- orange - 2.
Great workout @sarmsmonster123
 
DAY116 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: 4x12 - 363lb
View attachment 3606
2. Incline Bench Press: 3x12 - 196Ib

3. Cable Upright Rows: 3x12 - 152Ib

4. DB Lateral Raises: 3x15 - 48Ib

5. DB Shrugs: 3x12 - 101Ib

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: 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).
View attachment 3607
Snack: 363 kcal
- banana - 1,
- mixed nuts - 45g.

Snack: 287 kcal
- protein shake - 187.5 mL,
- kiwi - 2,
- orange - 2.
@sarmsmonster123 amazing work buddy.....good going.......
 
DAY 117 (LEG):

1. Back Squats: 3x6 - 352Ib

2. Barbell Hack Squats: 3x12 - 120Ib

3. Sissy Squats: 2x12

4. Leg Extensions: 3x12 - 125Ib

5. DB Lunges: 3x10each - 65Ib

6. Stiff Legged Deadlifts: 4x12 - 129Ib

7. Seated Leg Curls: 3x12 - 64Ib

8. Standing Calf Raises: 4x12

9. Donkey Calf Raises: 3x12

10. Seated Calf Raises: 3x15 - 51Ib
IMG-20240708-WA0038.jpg
IMG-20240708-WA0040.jpg
IMG-20240708-WA0039.jpg
IMG-20240708-WA0037.jpg
IMG-20240708-WA0036.jpg
IMG-20240708-WA0034.jpg
IMG-20240708-WA0035.jpg
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 peppers - 120g.

Snack: 413 kcal
- crackers and hummus - 6 crackers,
- banana - 1,
- kiwi - 2.
IMG-20240708-WA0033.jpg
Snack: 296 kcal
- protein shake - 250 mL,
- apple - 1,
- orange - 2.
 
DAY 117 (LEG):

1. Back Squats: 3x6 - 352Ib

2. Barbell Hack Squats: 3x12 - 120Ib

3. Sissy Squats: 2x12

4. Leg Extensions: 3x12 - 125Ib

5. DB Lunges: 3x10each - 65Ib

6. Stiff Legged Deadlifts: 4x12 - 129Ib

7. Seated Leg Curls: 3x12 - 64Ib

8. Standing Calf Raises: 4x12

9. Donkey Calf Raises: 3x12

10. Seated Calf Raises: 3x15 - 51Ib
View attachment 3612
View attachment 3613
View attachment 3614
View attachment 3615
View attachment 3617
View attachment 3618
View attachment 3619
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 peppers - 120g.

Snack: 413 kcal
- crackers and hummus - 6 crackers,
- banana - 1,
- kiwi - 2.
View attachment 3620
Snack: 296 kcal
- protein shake - 250 mL,
- apple - 1,
- orange - 2.
big man squat @sarmsmonster123
and i dont like hummus lol
 
DAY 118 (CHEST):

1. Bench Press: 3x12 - 314Ib

2. Incline DB Fly: 3x12 - 56Ib

3. DB Fly: 3x12 - 52Ib
IMG-20240709-WA0006.jpg
IMG-20240709-WA0004.jpg
IMG-20240709-WA0005.jpg

4. Cable Fly: 3x12 - 85Ib

5. Lying Barbell Tricep Extensions: 3x12 - 94Ib

6. Cable Overhead Tricep Extensions: 3x12 - 93Ib

7. DB Tricep Kickbacks: 3x12 - 41Ib

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.
IMG-20240514-WA0020.jpg

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.
 
DAY 118 (CHEST):

1. Bench Press: 3x12 - 314Ib

2. Incline DB Fly: 3x12 - 56Ib

3. DB Fly: 3x12 - 52Ib
View attachment 3635
View attachment 3636
View attachment 3637

4. Cable Fly: 3x12 - 85Ib

5. Lying Barbell Tricep Extensions: 3x12 - 94Ib

6. Cable Overhead Tricep Extensions: 3x12 - 93Ib

7. DB Tricep Kickbacks: 3x12 - 41Ib

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.
View attachment 3638

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.
clean salad dude
 
DAY 119 (BACK):

1. Deadlift: 3x5 - 322Ib

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

3. DB Pullovers: 3x12 - 76Ib

4. Bent Over Barbell Rows w Smith: 3x5 - 308Ib

5. Neutral Grip: 3x12

6. Bent Over Lateral Raises: 3x12 - 39Ib

7. Barbell Curls: 3x12 - 102Ib

8. Incline DB Curls: 3x12 - 43Ib

9. DB Concentration Curls: 3x12 - 48Ib

IMG-20240711-WA0041.jpg
IMG-20240711-WA0040.jpg
IMG-20240711-WA0039.jpg
Cardio: 15-20 mins

Daily Diet:

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

Breakfast: 719 kcal
- poached egg whites - 2 eggs (100g),
- ham - 210g,
- avocado toast - 2 slice (200g).
IMG-20240416-WA0000.jpg
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.

Snack: 449 kcal
- toast - 43g,
- kiwi - 2,
- cheese and crackers - 6 crackers.

Snack: 296 kcal
- protein shake - 250 mL,
- apple - 1,
- orange - 2.
 
DAY 119 (BACK):

1. Deadlift: 3x5 - 322Ib

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

3. DB Pullovers: 3x12 - 76Ib

4. Bent Over Barbell Rows w Smith: 3x5 - 308Ib

5. Neutral Grip: 3x12

6. Bent Over Lateral Raises: 3x12 - 39Ib

7. Barbell Curls: 3x12 - 102Ib

8. Incline DB Curls: 3x12 - 43Ib

9. DB Concentration Curls: 3x12 - 48Ib

View attachment 3644
View attachment 3646
View attachment 3645
Cardio: 15-20 mins

Daily Diet:

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

Breakfast: 719 kcal
- poached egg whites - 2 eggs (100g),
- ham - 210g,
- avocado toast - 2 slice (200g).
View attachment 3647
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.

Snack: 449 kcal
- toast - 43g,
- kiwi - 2,
- cheese and crackers - 6 crackers.

Snack: 296 kcal
- protein shake - 250 mL,
- apple - 1,
- orange - 2.
Niceeeee 👏
 
DAY 120 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: 4x12 - 363lb

2. Incline Bench Press: 3x12 - 220Ib

3. Cable Upright Rows: 3x12 - 152Ib

4. DB Lateral Raises: 3x15 - 48Ib

5. DB Shrugs: 3x12 - 101Ib

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: 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).

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

Snack: 287 kcal
- protein shake - 187.5 mL,
- kiwi - 2,
- orange - 2.
 
DAY 120 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: 4x12 - 363lb

2. Incline Bench Press: 3x12 - 220Ib
IMG-20240715-WA0001.jpg
IMG-20240715-WA0002.jpg
IMG-20240715-WA0004.jpg
3. Cable Upright Rows: 3x12 - 152Ib

4. DB Lateral Raises: 3x15 - 48Ib

5. DB Shrugs: 3x12 - 101Ib

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: 535 kcal
- scrambled egg whites - 112.5g,
- avocado toast - 2 slice (200g),
- bacon.
IMG-20240416-WA0000.jpg
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).

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

Snack: 287 kcal
- protein shake - 187.5 mL,
- kiwi - 2,
- orange - 2.
 
DAY 121 (LEG):

1. Back Squats: 3x6 - 352Ib

2. Barbell Hack Squats: 3x12 - 120Ib

3. Sissy Squats: 2x12

4. Leg Extensions: 3x12 - 125Ib
IMG-20240318-WA0002.jpg
5. DB Lunges: 3x10each - 65Ib

6. Stiff Legged Deadlifts: 4x12 - 129Ib

7. Seated Leg Curls: 3x12 - 64Ib

8. Standing Calf Raises: 4x12

9. Donkey Calf Raises: 3x12

10. Seated Calf Raises: 3x15 - 51Ib

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 peppers - 120g.

IMG-20240317-WA0006.jpg

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

Snack: 296 kcal
- protein shake - 250 mL,
- apple - 1,
- orange - 2.
 
DAY 122 (CHEST):

1. Bench Press: 3x12 - 314lb

2. Incline DB Fly: 3x12 - 56Ib

3. DB Fly: 3x12 - 52Ib

4. Cable Fly: 3x12 - 85Ib

5. Lying Barbell Tricep Extensions: 3x12 - 94Ib

6. Cable Overhead Tricep Extensions: 3x12 - 93Ib

IMG-20231229-WA0001.jpg
7. DB Tricep Kickbacks: 3x12 - 41Ib

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.
IMG-20240604-WA0005.jpg
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.
 

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