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Approved Log My Dbol Warm-up Cycle and Training Log

DAY 74 (CHEST):

1. Bench Press: (2x10 warm-up sets) - 3x12 -103Ib

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

IMG-20240424-WA0001.jpg
*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.
IMG-20240424-WA0000.jpg
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.

Snack: 449 kcal
- toast - 43g,
- kiwi - 2,
- cheese and crackers - 6 crackers.

Snack: 296 kcal
- protein shake - 250 mL,
- apple - 1,
- orange - 2.
 
sarmsmonster123 said:
DAY 74 (CHEST):

1. Bench Press: (2x10 warm-up sets) - 3x12 -103Ib

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 3154
*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.
View attachment 3153
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.

Snack: 449 kcal
- toast - 43g,
- kiwi - 2,
- cheese and crackers - 6 crackers.

Snack: 296 kcal
- protein shake - 250 mL,
- apple - 1,
- orange - 2.
Click to expand...
Fantastic work @sarmsmonster123
 
sarmsmonster123 said:
DAY 72 (SHOULDERS/ARMS/CORE):

1. Shoulder Press: (2x10 warm-up sets) - 4x12 - 208Ib

2. Incline Bench Press: 3x12 - 286Ib

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
View attachment 3147

*Cardio: 15-20 mins

Daily Diet:

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
- Egg white omelette 112.5g,
- Greek yogurt - 112.5g,
- banana - 1,
- orange - 2.
View attachment 3148
Snack: 326 kcal
- crackers and peanut butter - 6 crackers,
- raw bell peppers - 180g,
- raw broccoli - 75g.
Click to expand...
Killer update
 
DAY 75 (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

IMG-20240426-WA0000.jpg

*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.
IMG-20240426-WA0002.jpg
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.
 
sarmsmonster123 said:
DAY 75 (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 3166

*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.
View attachment 3167
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.
Click to expand...
Keep on grinding @sarmsmonster123
 
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