Approved Log My Dbol Warm-up Cycle and Training Log

[sarmsmonster123]

DAY 276 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: 4x20 - 418lb

2. Incline Bench Press: 3x20 - 275Ib

3. Cable Upright Rows: 3x20 - 207Ib

4. DB Lateral Raises: 4x20 - 103Ib

5. DB Shrugs: 3x20 - 156Ib

6. Lying Leg Raises: 3x20

7. Sit Ups: 4x20

8. Planks: 3x90secs

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)

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

Snack: 287 kcal
- protein shake - 187.5 mL,
- kiwi - 2,
- orange - 2.

 

[Jayne Scott]

DAY 276 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: 4x20 - 418lb

2. Incline Bench Press: 3x20 - 275Ib

3. Cable Upright Rows: 3x20 - 207Ib

4. DB Lateral Raises: 4x20 - 103Ib

5. DB Shrugs: 3x20 - 156Ib

6. Lying Leg Raises: 3x20

7. Sit Ups: 4x20

8. Planks: 3x90secs

Cardio: 15-20 minutes

View attachment 4881

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.

Nice stuff @sarmsmonster123

 

[RoySimpson]

DAY 274 (LEG):

1. Back Squats (safety squat bar): 3x20 - 450Ib

2. Barbell Hack Squats: 3x20 - 170Ib

3. Heel Elevated Sith Squat: 497lb x20

4. Leg Extensions (banded): 3x20 - 262Ib

5. DB Lunges: 3x20 each - 115Ib

6. Stiff Legged Deadlifts: 4x20 - 179Ib

7. Seated Leg Curls: 3x20 - 122Ib

8. Standing Calf Raises: 4x20

9. Donkey Calf Raises: 3x20

10. Seated Calf Raises: 3x20 - 106Ib

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.

@sarmsmonster123 awesome work right here!

 

[ballin2504]

DAY 274 (LEG):

1. Back Squats (safety squat bar): 3x20 - 450Ib

2. Barbell Hack Squats: 3x20 - 170Ib

3. Heel Elevated Sith Squat: 497lb x20

4. Leg Extensions (banded): 3x20 - 262Ib

5. DB Lunges: 3x20 each - 115Ib

6. Stiff Legged Deadlifts: 4x20 - 179Ib

7. Seated Leg Curls: 3x20 - 122Ib

8. Standing Calf Raises: 4x20

9. Donkey Calf Raises: 3x20

10. Seated Calf Raises: 3x20 - 106Ib

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.

@sarmsmonster123 nice training and good meals and macros