Approved Log My Dbol Warm-up Cycle and Training Log

[sarmsmonster123]

Day 2 – Pull (Back, Rear Delts & Biceps)

Deadlift: 3x5
Weighted Pull-ups: 4x6-10
Chest Supported Row: 3x8-10
Wide Grip Lat Pulldown: 3x10-12
Face Pull: 4x15
EZ Bar Curl: 3x10-12
Incline Dumbbell Curl: 3x12

Abs

Hanging Leg Raises: 3x15

Cable Crunch: 3x20



Wednesday Nutrition Plan (Pull Day)

Daily Target

Calories: ~3,250 kcal
Protein: ~220 g
Carbohydrates: ~360 g
Fat: ~80 g

Meal 1: Breakfast (7:00–8:00 AM)
5 whole eggs
100 g oats
1 banana
1 tbsp natural peanut butter

Macros

Protein: 45 g
Carbs: 85 g
Fat: 32 g

Meal 2: Mid-Morning (10:30–11:00 AM)
200 g grilled chicken breast
250 g cooked jasmine rice
Mixed vegetables
1 tsp olive oil

Macros
Protein: 55 g
Carbs: 70 g
Fat: 10 g

Meal 3: Pre-Workout (1½–2½ Hours Before Training)
170 g lean beef
250 g baked sweet potato
Steamed broccoli

Macros
Protein: 42 g
Carbs: 60 g
Fat: 12 g

Meal 4: Post-Workout
2 scoops whey protein
2 rice cakes
1 banana

Macros
Protein: 50 g
Carbs: 45 g
Fat: 3 g

Meal 5: Dinner
225 g grilled salmon
250 g baked potatoes
Green beans

Macros
Protein: 50 g
Carbs: 65 g
Fat: 22 g

Meal 6: Before Bed
250 g plain Greek yogurt
20 g almonds

Macros
Protein: 30 g
Carbs: 15 g
Fat: 10 g

Hydration & Supplements

Water: 3.5–4.5 L
Creatine Monohydrate: 5 g
Fish Oil: 2–3 g EPA/DHA
Magnesium Glycinate: Before bed

 

[sarmsmonster123]

Day 3 – Legs

Back Squat: 4x6-8
Romanian Deadlift: 4x8-10
Leg Press: 3x12
Walking Lunges: 3x12 each leg
Leg Curl: 3x12-15
Leg Extension: 3x15
Standing Calf Raise: 5x12-15
Seated Calf Raise: 4x15-20

Finish with: 10–15 minutes incline treadmill

Day 3 Nutrition Plan – Legs

Daily Target

Calories: ~3,350 kcal
Protein: ~225 g
Carbohydrates: ~385 g
Fat: ~80 g

Meal 1: Breakfast
5 whole eggs
120 g oats
1 large banana
1 tbsp natural peanut butter

Macros
Protein: 46 g
Carbs: 95 g
Fat: 32 g

Meal 2: Mid-Morning
8 oz (225 g) grilled chicken breast
300 g cooked jasmine rice
Mixed vegetables
1 tsp olive oil

Macros
Protein: 60 g
Carbs: 85 g
Fat: 10 g

Meal 4: Post-Workout
2 scoops whey protein
3 rice cakes
1 banana

Macros
Protein: 50 g
Carbs: 60 g
Fat: 3 g

Meal 5: Dinner
8 oz (225 g) grilled salmon
300 g baked potatoes
Green beans or asparagus

Macros
Protein: 52 g
Carbs: 60 g
Fat: 23 g

Meal 6: Before Bed
250 g plain Greek yogurt
25 g almonds

Macros
Protein: 30 g
Carbs: 15 g
Fat: 12 g

Supplements

Creatine Monohydrate – 5 g
Whey Protein – 2 scoops post-workout
Fish Oil – 2–3 g EPA/DHA
Magnesium Glycinate – Before bed
Water – 4–5 L throughout the day

 

[sarmsmonster123]

Day 1: Push (Chest, Shoulders & Triceps)

Incline Barbell Bench Press: 4x6-8
Flat Dumbbell Press: 3x8-10
Seated Dumbbell Shoulder Press: 4x8-10
Cable Flyes: 3x12-15
Dumbbell Lateral Raise: 4x15-20
Rope Triceps Pushdown: 3x12-15
Overhead Cable Extension: 3x10-12

Cardio: 15-20 minutes incline walking



Today's Meal Plan

Calories: ~3,250 kcal
Protein: ~220 g
Carbs: ~360 g
Fat: ~80 g

Meal 1: Breakfast
5 whole eggs
100 g oats (made with water or low-fat milk)
1 medium banana
1 tbsp peanut butter
Approx. Macros: 45 g protein, 85 g carbs, 32 g fat

Meal 2: Lunch
7 oz (200 g) grilled chicken breast
250 g cooked jasmine rice
Mixed vegetables
1 tsp olive oil
Approx. Macros: 55 g protein, 70 g carbs, 10 g fat

Meal 3: Pre-Workout (2 hours before training)
6 oz (170 g) lean beef
200 g baked sweet potato
Spinach or broccoli
Approx. Macros: 42 g protein, 50 g carbs, 12 g fat

Meal 4: Post-Workout
2 scoops whey protein
2 rice cakes
1 banana
Approx. Macros: 50 g protein, 45 g carbs, 3 g fat

Meal 5: Dinner
8 oz (225 g) salmon
250 g baked potatoes
Green beans or asparagus
Approx. Macros: 50 g protein, 65 g carbs, 22 g fat

Meal 6: Before Bed
250 g plain Greek yogurt
20 g almonds
Approx. Macros: 30 g protein, 15 g carbs, 10 g fat

Supplements
Creatine monohydrate: 5 g
Fish oil: 2-3 g EPA/DHA
Whey protein (post-workout)
Magnesium glycinate before bed
Plenty of water (3.5-4.5 L throughout the day)