Good log updates with pics........
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Approved Log My Dbol Warm-up Cycle and Training Log
- Thread starter sarmsmonster123
- Start date
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DAY 76 (SHOULDERS/ARMS/CORE):
1. Shoulder Press: (2x10 warm-up sets) - 4x12 - 136Ib
2. Incline Bench Press: 3x12 - 175Ib
3. Cable Upright Rows: 3x12 - 144Ib
4. DB Lateral Raises: 3x15 - 34Ib
5. DB Shrugs: 3x12 - 100Ib
6. Lying Leg Raises: 2x15
7. Sit Ups: 3x15
8. Planks: 2x60secs
*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.
Snack: 413 kcal
- crackers and hummus - 6 crackers,
- banana - 1,
- kiwi - 2.
Snack: 296 kcal
- protein shake - 250 mL,
- apple - 1,
- orange - 2.
1. Shoulder Press: (2x10 warm-up sets) - 4x12 - 136Ib
2. Incline Bench Press: 3x12 - 175Ib
3. Cable Upright Rows: 3x12 - 144Ib
4. DB Lateral Raises: 3x15 - 34Ib
5. DB Shrugs: 3x12 - 100Ib
6. Lying Leg Raises: 2x15
7. Sit Ups: 3x15
8. Planks: 2x60secs
*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.
Snack: 413 kcal
- crackers and hummus - 6 crackers,
- banana - 1,
- kiwi - 2.
Snack: 296 kcal
- protein shake - 250 mL,
- apple - 1,
- orange - 2.
