Approved Log My Dbol Warm-up Cycle and Training Log
- Thread starter sarmsmonster123
- Start date
DAY 281 (BACK):
1. Deadlift: 3x20 - 372lb
2. Lat. Pulldowns: 3x20 - 230lb
3. DB Pullovers: 3x20 - 126Ib
4. Bent Over Barbell Rows PB: 458Ib x 20
5. Neutral Grip: 3x25
6. Bent Over Lateral Raises: 3x20 - 89Ib
7. Barbell Curls: 3x20 - 152Ib
8. Incline DB Curls: 3x20 - 93lb
9. DB Concentration Curls: 3x20 - 93Ib
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.
1. Deadlift: 3x20 - 372lb
2. Lat. Pulldowns: 3x20 - 230lb
3. DB Pullovers: 3x20 - 126Ib
4. Bent Over Barbell Rows PB: 458Ib x 20
5. Neutral Grip: 3x25
6. Bent Over Lateral Raises: 3x20 - 89Ib
7. Barbell Curls: 3x20 - 152Ib
8. Incline DB Curls: 3x20 - 93lb
9. DB Concentration Curls: 3x20 - 93Ib
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.
IO love your way!
Thanks mate
DAY 282 (LEG):
1. Back Squats (safety squat bar): 3x20 - 455Ib
2. Barbell Hack Squats: 3x20 - 175Ib
3. Heel Elevated Sith Squat: 502lb x20
4. Leg Extensions (banded): 3x20 - 267Ib
5. DB Lunges: 3x20 each - 120Ib
6. Stiff Legged Deadlifts: 4x20 - 184Ib
7. Seated Leg Curls: 3x20 - 127Ib
8. Standing Calf Raises: 4x20
9. Donkey Calf Raises: 3x20
10. Seated Calf Raises: 3x20 - 111Ib
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.
1. Back Squats (safety squat bar): 3x20 - 455Ib
2. Barbell Hack Squats: 3x20 - 175Ib
3. Heel Elevated Sith Squat: 502lb x20
4. Leg Extensions (banded): 3x20 - 267Ib
5. DB Lunges: 3x20 each - 120Ib
6. Stiff Legged Deadlifts: 4x20 - 184Ib
7. Seated Leg Curls: 3x20 - 127Ib
8. Standing Calf Raises: 4x20
9. Donkey Calf Raises: 3x20
10. Seated Calf Raises: 3x20 - 111Ib
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 283 (CHEST):
1. Bench Press: 3x20 - 346Ib
2. Incline DB Fly: 3x20 - 111Ib
3. DB Fly: 3x20 - 106Ib
4. Seated Cable Fly: 3x20 - 141Ib
5. Lying Barbell Tricep Extensions: (2x10 warm-up sets) - 3x20 - 149Ib
6. Cable Overhead Tricep Extensions: 3x20 - 148Ib
7. DB Tricep Kickbacks: 3x20 - 96Ib
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.
1. Bench Press: 3x20 - 346Ib
2. Incline DB Fly: 3x20 - 111Ib
3. DB Fly: 3x20 - 106Ib
4. Seated Cable Fly: 3x20 - 141Ib
5. Lying Barbell Tricep Extensions: (2x10 warm-up sets) - 3x20 - 149Ib
6. Cable Overhead Tricep Extensions: 3x20 - 148Ib
7. DB Tricep Kickbacks: 3x20 - 96Ib
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.
DAY 284 (SHOULDERS/ARMS/CORE):
1. Shoulder Press: 4x20 - 423lb
2. Incline Bench Press: 3x20 - 280Ib
3. Cable Upright Rows: 3x20 - 212Ib
4. DB Lateral Raises: 4x20 - 108Ib
5. DB Shrugs: 3x20 - 161Ib
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: 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
1. Shoulder Press: 4x20 - 423lb
2. Incline Bench Press: 3x20 - 280Ib
3. Cable Upright Rows: 3x20 - 212Ib
4. DB Lateral Raises: 4x20 - 108Ib
5. DB Shrugs: 3x20 - 161Ib
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: 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
IO love your way!
Thanks mate
DAY 285 (BACK):
1. Deadlift: 3x20 - 372lb
2. Lat. Pulldowns: 3x20 - 230lb
3. DB Pullovers: 3x20 - 126Ib
4. Bent Over Barbell Rows PB: 458Ib x 20
5. Neutral Grip: 3x25
6. Bent Over Lateral Raises: 3x20 - 89Ib
7. Barbell Curls: 3x20 - 152Ib
8. Incline DB Curls: 3x20 - 93lb
9. DB Concentration Curls: 3x20 - 93Ib
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.
1. Deadlift: 3x20 - 372lb
2. Lat. Pulldowns: 3x20 - 230lb
3. DB Pullovers: 3x20 - 126Ib
4. Bent Over Barbell Rows PB: 458Ib x 20
5. Neutral Grip: 3x25
6. Bent Over Lateral Raises: 3x20 - 89Ib
7. Barbell Curls: 3x20 - 152Ib
8. Incline DB Curls: 3x20 - 93lb
9. DB Concentration Curls: 3x20 - 93Ib
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.
huge weights you moving nice
@sarmsmonster123 bro you look amazing. this a nice setup. i like the chicken stir fry
@sarmsmonster123 bros you all in on this! i love the good weight training. you pushing some big training session for sure!
@sarmsmonster123 And fantastic on this. Keep up the good work. Those aren't easy lifts over the head like that. You're pushing some big-time weights,
@sarmsmonster123 you are looking great man. keep up the good work. you are pushing some good weights and making it look easy!
@sarmsmonster123 keep up the good work champ! i love this type of training. you are showing how its done !
Man that press machine looksnso fucking awesome!
Thanks mate
