Good log updates with pics........
Approved Log My Dbol Warm-up Cycle and Training Log
- Thread starter sarmsmonster123
- Start date
Thanks mate
Thanks mate
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.
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
*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. 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
*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.
Great update @sarmsmonster123
Thanks
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
*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.
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.
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
*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.
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.
Attachments
The smoothie looks tasty @sarmsmonster123
@sarmsmonster123 super log dude
i'm not a fan of smoothies.. not only saying that because I've seen a lot of guys drinking them I'm much more into single ingredient whole food options it's just so much better for digestion and the gut
but they are a good treat to have once in a while instead of soda or something
but they are a good treat to have once in a while instead of soda or something
great log and great training
love to see this type of excellent training
bro this is impressive you are a beast