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Approved Log My Dbol Warm-up Cycle and Training Log

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.
 
sarmsmonster123 said:
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.
Click to expand...
I'll post pics later today
 
sarmsmonster123 said:
Hello,

Alright, so here's the breakdown:

Stats:

S: Male
Age: 30 years
Height: 6 foot (182.88 cm)
Weight: 182 pounds (82.55 kg)
Body Fat: approx. 10%

AAS cycle (bulk):

I'll start with a 5 week Dbol warm-up cycle, then progress to a beginner cycle all-things-being-equal.

I'm still waiting for my order to pull through before I start though. Nevertheless, here's a run-down of the cycle/supps/PCT.

*5 week Dbol warm-up cycle:

*Week 1 & 2: 10mg/day

*Week 3 & 4: 15mg/day

*Week 5: 20mg/day

*Liver protection: 500mg/day TUDCA

*Blood pressure: 3g/day of Fish oil for 8 weeks

*Gyno?: 1mg/week Arimidex (AI) from week 3

*Painful pumps: Taurine

*Expectation:
- Muscle gain: 15 Ib
- Strength: 70 Ib on compound exercises

*PCT:

*Starts 33 hours after Dbol cycle:

*20 days of HCG: 2,000IU EOD

*Estrogen regulation:

*2 week Nolvadex: for 30 days
- 10-30mg/day

*Weight Training: (4 Day Split)

DAY 1 (LEG):

(Starting on Wednesday, 13th Dec.)

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)

Meal Plan:

Daily calories: 2,592 kcal

(DAY 1)

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.

I'd appreciate any recommendations, cheers.
View attachment 2105
Click to expand...
good update
 
sarmsmonster123 said:
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.
Click to expand...
@sarmsmonster123 snack should have more protein and push it
 
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