Approved Log My Dbol Warm-up Cycle and Training Log

[sarmsmonster123]

very impressive pictures you have the makings of a champion

? Honored mate

 

[sarmsmonster123]

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

Thank you mate, sincerely appreciate the encouragement

 

[sarmsmonster123]

I wish my vascularity a my arms were that good wow

In truth, I've always had a lean frame, maybe it's the genes lol

 

[sarmsmonster123]

nice update on the picture your arms look humongous

Thanks mate, appreciate the comment

 

[sarmsmonster123]

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

Yes mate, thanks

 

[sarmsmonster123]

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

It's delicious mate, I wish I could share lol

 

[sarmsmonster123]

hey I like kiwis they taste really good and tart

They are mate, they really are

 

[sarmsmonster123]

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

Lol I love them mate, absolutely

 

[sarmsmonster123]

100% grade A lean I like it ?

Thanks mate

 

[sarmsmonster123]

nice work here

Thanks mate

 

[sarmsmonster123]

Both squats are light

Don't worry mate, I'll definitely step it up from the second week

 

[sarmsmonster123]

damn man you are definitely ripped to shreds

Thanks mate, I've always been lean though, never seemed to put on weight no matter how much I ate

 

[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)

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

Today's my rest day in my split (M-T-W-F)
- Be back on Friday

 

[ballin2504]

Man that food looks good

 

[Tiger Khan]

Food is really nice bro........

 

[25homes]

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

dont look bloated so that is great

 

[sarmsmonster123]

Man that food looks good

Thanks mate

 

[sarmsmonster123]

dont look bloated so that is great

Thanks mate

 

[sarmsmonster123]

Food is really nice bro........

Thanks mate

 

[sarmsmonster123]

DAY 6 (CHEST):

1. Bench Press: (2x10 warm-up sets) - 3x12 - 82Ib (1RM-103Ib)

2. Incline DB Fly: 3x12 - 44Ib (1RM-56Ib)

3. DB Fly: 3x12 - 41Ib (1RM-52Ib)

4. Cable Fly: 3x12 - 68Ib (1RM-85Ib)

5. Lying Barbell Tricep Extensions: (2x10 warm-up sets) - 3x12 - 75Ib (1RM-94Ib)

6. Cable Overhead Tricep Extensions: 3x12 - 74Ib (1RM-93Ib)

7. DB Tricep Kickbacks: 3x12 - 32Ib (1RM-41Ib)



Daily Diet:

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

DAY 6:

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.