Approved Log My Dbol Warm-up Cycle and Training Log

[sarmsmonster123]

Foods looking good

Thanks mate

 

[sarmsmonster123]

Awesome stuff @sarmsmonster123

Thanks

 

[sarmsmonster123]

DAY 5 (LEG):

1. Back Squats: 3x12 - 113Ib (1RM-141Ib)

2. Barbell Hack Squats: 3x12 - 88Ib (1RM-110Ib)

3. Sissy Squats: 2x12

4. Leg Extensions: 3x12 - 92Ib (1RM-115Ib)

5. DB Lunges: 3x10each - 52Ib (1RM-65Ib)

6. Stiff Legged Deadlifts: 4x12 - 95Ib - (1RM-119Ib)

7. Seated Leg Curls: 3x12 - 51Ib (1RM-64Ib)

8. Standing Calf Raises: 4x12

9. Donkey Calf Raises: 3x12

10. Seated Calf Raises: 3x15 - 41Ib (1RM-41Ib)



Daily Diet:

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

DAY 5:

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.

 

[BookerTNY]

DAY 5 (LEG):

1. Back Squats: 3x12 - 113Ib (1RM-141Ib)

2. Barbell Hack Squats: 3x12 - 88Ib (1RM-110Ib)

3. Sissy Squats: 2x12

4. Leg Extensions: 3x12 - 92Ib (1RM-115Ib)

5. DB Lunges: 3x10each - 52Ib (1RM-65Ib)

6. Stiff Legged Deadlifts: 4x12 - 95Ib - (1RM-119Ib)

7. Seated Leg Curls: 3x12 - 51Ib (1RM-64Ib)

8. Standing Calf Raises: 4x12

9. Donkey Calf Raises: 3x12

10. Seated Calf Raises: 3x15 - 41Ib (1RM-41Ib)

View attachment 2186

Daily Diet:

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

DAY 5:

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.

View attachment 2184

View attachment 2185

another good update, perfect meals dude

 

[SteveSmith]

damn man you are definitely ripped to shreds

 

[Mobster]

Both squats are light

 

[25homes]

Workout summary:
Goal: Bulk
Workout: Split (M-T-W-F)
Level: Intermediate
Program duration: 8 weeks
Days/wk: 4
Workout time: 45-60 mins
Equipment: Machines, Cables, Bodyweight, Barbell, Dumbbells

DAY 1 (LEG):

1. Back Squats: start with warm-up sets of 10 reps followed by - 3x12 - 113Ib (1RM-141Ib)

2. Barbell Hack Squats: 3x12 - 88Ib (1RM-110Ib)

3. Sissy Squats: 2x12

4. Leg Extensions: 3x12 - 92Ib (1RM-115Ib)

5. DB Lunges: 3x10each - 52Ib (1RM-65Ib)

6. Stiff Legged Deadlifts: 4x12 - 95Ib - (1RM-119Ib)

7. Seated Leg Curls: 3x12 - 51Ib (1RM-64Ib)

8. Standing Calf Raises: 4x12

9. Donkey Calf Raises: 3x12

10. Seated Calf Raises: 3x15 - 41Ib (1RM-41Ib)

Daily Diet:
*2,937 kcal
Protein: 184g
Fat: 98g
Net Carbs: 330g

7 Day Meal Plan:

DAY 1 - DIET:

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.

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.

nice work here

 

[Noah Wixx]

100% grade A lean I like it ?

 

[ceo]

Bros you're the second log I've seen where someone's eating a kiwi lol

 

[ROIDDERS]

hey I like kiwis they taste really good and tart

 

[chesty]

scrambled eggs looks delicious to me and I love the avocado toast

 

[Ulter]

not bad make sure those nuts are raw nothing added to them

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

nice update on the picture your arms look humongous

 

[2Thick]

I wish my vascularity a my arms were that good wow

 

[Vadim Fedorov]

you definitely are blessed I can see you competing at high levels if you wanted to go down that route

 

[Monstro]

very impressive pictures you have the makings of a champion

 

[25homes]

DAY 3 (BACK):

1. Deadlift: (2x10 warm-up sets) - 3x12 - 257Ib (1RM-322Ib)

2. Lat. Pulldowns: (2x10 warm-up sets) - 3x12 - 144Ib (1RM-180Ib)

3. DB Pullovers: 3x12 - 60Ib (1RM-76Ib)

4. Bent Over Rows: 3x12 - 145Ib (1RM-182Ib)

5. Neutral Grip: 3x12

6. Bent Over Lateral Raises: 3x12 - 31Ib (1RM-39Ib)

7. Barbell Curls: (2x10 warm-up sets) - 3x12 - 81Ib (1RM-102Ib)

8. Incline DB Curls: 3x12 - 34Ib (1RM-43Ib)

9. DB Concentration Curls: 3x12 - 38Ib (1RM-48Ib)

View attachment 2155

Daily Diet:
*2,937 kcal
Protein: 184g
Fat: 98g
Net Carbs: 330g

DAY 3 - Diet:
Breakfast: 665 kcal
- egg white omelette - 150g,
- ham - 70g,
- bagel - 1,
- kiwi - 2.

Lunch: 846 kcal
- chicken stir fry - 400g,
- spinach salad - 121g,
- corn - 80g,
- raw carrots - 1.412 serving (120g).

Dinner: 580 kcal
- salmon - 125g,
- lentils - 200g,
- steamed broccoli - 100g,
- raw bell peppers - 120g.

Snack: 449 kcal
- banana - 1,
- mixed nuts - 60g.

Snack: 422 kcal
- crackers and hummus - 6 crackers,
- orange - 2,
- grapes - 140g.

View attachment 2156

great update

 

[sarmsmonster123]

another good update, perfect meals dude

Thanks mate

 

[sarmsmonster123]

great update

Thank you mate