Approved Log My Dbol Warm-up Cycle and Training Log

[sarmsmonster123]

I like your leg workout
and you finish it off with cardio on top of it

That's right mate

 

[sarmsmonster123]

DAY 196 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: 4x20 - 388lb

2. Incline Bench Press: 3x20 - 245Ib

3. Cable Upright Rows: 3x20 - 177Ib

4. DB Lateral Raises: 4x20 - 73Ib

5. DB Shrugs: 3x20 - 126Ib

6. Lying Leg Raises: 3x15

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: 719 kcal
- fried egg - 2 eggs (100g),
- ham - 70g,
- avocado toast - 2 slice (200g),
- grapes - 140g.

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.

 

[sarmsmonster123]

DAY 197 (LEG):

1. Back Squats (safety squat bar): 3x15 - 415Ib

2. Barbell Hack Squats: 3x20 - 135Ib

3. Heel Elevated Sith Squat: 467lb x20

4. Leg Extensions (banded): 3x20 - 227Ib

5. DB Lunges: 3x20 each - 80Ib

6. Stiff Legged Deadlifts: 4x20 - 144Ib

7. Seated Leg Curls: 3x20 - 79Ib

8. Standing Calf Raises: 4x20

9. Donkey Calf Raises: 3x20

10. Seated Calf Raises: 3x20 - 71Ib

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]

DAY 198 (CHEST):

1. Bench Press: 3x15 - 311Ib

2. Incline DB Fly: 3x20 - 76Ib

3. DB Fly: 3x20 - 71Ib

4. Seated Cable Fly: 3x20 - 106Ib

5. Lying Barbell Tricep Extensions: (2x10 warm-up sets) - 3x20 - 114Ib

6. Cable Overhead Tricep Extensions: 3x20 - 113Ib

7. DB Tricep Kickbacks: 3x20 - 61Ib


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 pepper - 120g

 

[sarmsmonster123]

DAY 199 (BACK):

1. Deadlift: 3x20 - 342lb

2. Lat. Pulldowns: 3x20 - 200Ib

3. DB Pullovers: 3x20 - 96Ib

4. Bent Over Barbell Rows PB: 428Ib x 20

5. Neutral Grip: 3x20

6. Bent Over Lateral Raises: 3x20 - 59Ib

7. Barbell Curls: 3x20 - 122Ib

8. Incline DB Curls: 3x20 - 63lb

9. DB Concentration
Curls: 3x20 - 68Ib

Cardio: 15-20 mins



Daily Diet:

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

Breakfast: 719 kcal
- fried egg - 2 eggs (100g),
- ham - 70g,
- avocado toast - 2 slice (200g),
- grapes - 140g.

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.

 

[sarmsmonster123]

DAY 200 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: 4x20 - 388lb

2. Incline Bench Press: 3x20 - 245Ib

3. Cable Upright Rows: 3x20 - 177Ib

4. DB Lateral Raises: 4x20 - 73Ib

5. DB Shrugs: 3x20 - 126Ib

6. Lying Leg Raises: 3x15

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).

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

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

 

[sarmsmonster123]

DAY 201 (LEG):

1. Back Squats (safety squat bar): 3x15 - 415Ib

2. Barbell Hack Squats: 3x20 - 135Ib

3. Heel Elevated Sith Squat: 467lb x20

4. Leg Extensions (banded): 3x20 - 227Ib

5. DB Lunges: 3x20 each - 80Ib

6. Stiff Legged Deadlifts: 4x20 - 144Ib

7. Seated Leg Curls: 3x20 - 79Ib

8. Standing Calf Raises: 4x20

9. Donkey Calf Raises: 3x20

10. Seated Calf Raises: 3x20 - 71Ib

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 pepper - 120g

 

[sarmsmonster123]

DAY 202 (CHEST):

1. Bench Press: 3x20 - 311Ib

2. Incline DB Fly: 3x20 - 76Ib

3. DB Fly: 3x20 - 71Ib

4. Seated Cable Fly: 3x20 - 106Ib

5. Lying Barbell Tricep Extensions: (2x10 warm-up sets) - 3x20 - 114Ib

6. Cable Overhead Tricep Extensions: 3x20 - 113Ib

7. DB Tricep Kickbacks: 3x20 - 61Ib



Cardio: 15-20 mins

Daily Diet:

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

Breakfast: 719 kcal
- fried egg - 2 eggs (100g),
- ham - 70g,
- avocado toast - 2 slice (200g),
- grapes - 140g.

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.

 

[sarmsmonster123]

DAY 203 (BACK):

1. Deadlift: 3x20 - 342lb

2. Lat. Pulldowns: 3x20 - 200Ib

3. DB Pullovers: 3x20 - 96Ib

4. Bent Over Barbell Rows PB: 428Ib x 20

5. Neutral Grip: 3x20

6. Bent Over Lateral Raises: 3x20 - 59Ib

7. Barbell Curls: 3x20 - 122Ib

8. Incline DB Curls: 3x20 - 63lb

9. DB Concentration
Curls: 3x20 - 68Ib

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.

 

[Enoch]

DAY 203 (BACK):

1. Deadlift: 3x20 - 342lb

2. Lat. Pulldowns: 3x20 - 200Ib

3. DB Pullovers: 3x20 - 96Ib

4. Bent Over Barbell Rows PB: 428Ib x 20

5. Neutral Grip: 3x20

6. Bent Over Lateral Raises: 3x20 - 59Ib

7. Barbell Curls: 3x20 - 122Ib

8. Incline DB Curls: 3x20 - 63lb

9. DB Concentration
Curls: 3x20 - 68Ib

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.

Your plan is well thought out. Just a little suggestion, for your high-rep sets, consider increasing weights slightly over time or occasionally reducing reps to 12–15 for a more strength-focused sessions

 

[sarmsmonster123]

Your plan is well thought out. Just a little suggestion, for your high-rep sets, consider increasing weights slightly over time or occasionally reducing reps to 12–15 for a more strength-focused sessions

If you check my log, you'd see my progressive overloads. So yeah, I'm on that mate, but thanks for the suggestion

 

[sarmsmonster123]

DAY 204 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: 4x15 - 393lb

2. Incline Bench Press: 3x15 - 250Ib

3. Cable Upright Rows: 3x15 - 182Ib

4. DB Lateral Raises: 4x15 - 78Ib

5. DB Shrugs: 3x15 - 131Ib

6. Lying Leg Raises: 3x15

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: 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

 

[Austin316]

You have one, heck of a physique, my man.
The more that you post pictures, the more we see it,

 

[sambee38]

Look and really good on those presses.
We can tell you have a thick chest and your arms and shoulders are massive.

 

[BookerTNY]

Wow, you are pushing over three plates, like it's styrofoam.
Great job on this and thanks for chiming in with these amazing pictures.

 

[Zyglamail]

That food looks terrific, the noodles with the stake and the potatoes. Look terrific.
I wish I could cook up something like that, myself.

 

[Shrine]

Avocado toast grapes and eggs is a pretty good breakfast.
Your daily diet, looks to be on point.

 

[caligirl85]

I like how you're sticking to about 200 g of protein a day.
No need for anything higher. That's perfect.

 

[zedhed]

Fantastic update as always.
You got those deadlifts, like it was nothing with perfect form. Very impressive, man. You are a beast.

 

[sarmsmonster123]

You have one, heck of a physique, my man.
The more that you post pictures, the more we see it,

Thanks mate