Approved Log My Dbol Warm-up Cycle and Training Log

[sarmsmonster123]

You've got some unique meal pictures I like it

Thanks mate

 

[sarmsmonster123]

food looks very delicious

Thanks mate

 

[sarmsmonster123]

DAY 79 (BACK):

1. Deadlift: (2x10 warm-up sets) - 3x12 - 322Ib

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

3. DB Pullovers: 3x12 - 76Ib

4. Bent Over Rows: 3x12 - 182Ib

5. Neutral Grip: 3x12

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

7. Barbell Curls: (2x10 warm-up sets) - 3x12 - 102Ib

8. Incline DB Curls: 3x12 - 43Ib

9. DB Concentration Curls: 3x12 - 48Ib


*Cardio: 15-20 mins

Daily Diet:

Nutrient Targets:

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

Breakfast: 589 kcal
- scrambled egg whites - 112.5g,
- turkey bacon - 3 slice,
- avocado toast - 2 slice (200g),
- berries - 90g.

Lunch: 544 kcal
- grilled chicken salad - 307.5g,
- quinoa - 112.5g,
- corn - 60g.

Dinner: 1,064 kcal
- chicken stir fry - 600g,
- spinach salad - 90.75g,
- mixed vegetables - 150g,
- raw cauliflower - 75g.

Snack: 438 kcal
- Greek yogurt - 225g,
- banana - 1,
- orange - 2.

Snack: 326 kcal
- crackers and peanut butter - 6 crackers,
- raw bell peppers - 180g,
- raw broccoli - 75g.

 

[Jayne Scott]

DAY 79 (BACK):

1. Deadlift: (2x10 warm-up sets) - 3x12 - 322Ib

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

3. DB Pullovers: 3x12 - 76Ib

4. Bent Over Rows: 3x12 - 182Ib

5. Neutral Grip: 3x12

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

7. Barbell Curls: (2x10 warm-up sets) - 3x12 - 102Ib

8. Incline DB Curls: 3x12 - 43Ib

9. DB Concentration Curls: 3x12 - 48Ib
View attachment 3196

*Cardio: 15-20 mins

Daily Diet:

Nutrient Targets:

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

Breakfast: 589 kcal
- scrambled egg whites - 112.5g,
- turkey bacon - 3 slice,
- avocado toast - 2 slice (200g),
- berries - 90g.

Lunch: 544 kcal
- grilled chicken salad - 307.5g,
- quinoa - 112.5g,
- corn - 60g.

Dinner: 1,064 kcal
- chicken stir fry - 600g,
- spinach salad - 90.75g,
- mixed vegetables - 150g,
- raw cauliflower - 75g.
View attachment 3197
Snack: 438 kcal
- Greek yogurt - 225g,
- banana - 1,
- orange - 2.

Snack: 326 kcal
- crackers and peanut butter - 6 crackers,
- raw bell peppers - 180g,
- raw broccoli - 75g.

Great job @sarmsmonster123

 

[ballin2504]

DAY 78 (CHEST):

1. Bench Press: (2x10 warm-up sets) - 3x12 - 286Ib

2. Incline DB Fly: 3x12 - 56Ib

3. DB Fly: 3x12 - 52Ib

4. Cable Fly: 3x12 - 85Ib

5. Lying Barbell Tricep Extensions: (2x10 warm-up sets) - 3x12 - 94Ib

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

7. DB Tricep Kickbacks: 3x12 - 41Ib

View attachment 3190
*Cardio: 15-20 mins

Daily Diet:

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

Breakfast: 632 kcal
- scrambled egg whites - 150g,
- turkey bacon - 3 slices,
- bagel - 1,
- kiwi - 2.

Lunch: 607 kcal
-chicken breast - 120g,
- garden salad - 190g,
- baked potato - 200g.

Dinner: 866 kcal
- grilled chicken salad - 410g,
- strawberry banana smoothie - 500 mL,
- orange - 2.

View attachment 3191

Snack: 42 kcal
- kashi go lean - 58g,
- berries - 120g,
- protein shake - 250 mL.

Snack: 445 kcal
- avocado toast - 2 slice (200g),
- raw broccoli - 100g,
- raw bell peppers - 120g.

Awesome training man. Good press weights

 

[Tiger Khan]

DAY 77 (LEG):

1. Back Squats: 3x12 - 141Ib

2. Barbell Hack Squats: 3x12 - 110Ib

3. Sissy Squats: 2x12

4. Leg Extensions: 3x12 - 115Ib

5. DB Lunges: 3x10each - 65Ib

6. Stiff Legged Deadlifts: 4x12 - 119Ib

7. Seated Leg Curls: 3x12 - 64Ib

8. Standing Calf Raises: 4x12

9. Donkey Calf Raises: 3x12

10. Seated Calf Raises: 3x15 - 41Ib

View attachment 3181
*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.
View attachment 3182
Snack: 413 kcal
- crackers and hummus - 6 crackers,
- banana - 1,
- kiwi - 2.

Snack: 296 kcal
- protein shake - 250 mL,
- apple - 1,
- orange - 2.

meals looks good.......