Approved Log Djuris Log

[BodyMonster34]

bro hit up this cycle

 

[RealQuadzilla40]

(OCTOBER 26, 2022) - Day 3 - Week 2 - Phase 1 - Strength training

Today is day 3 (final training day of my week 2/phase 1 strength training program). I'll be running my "Workout 2" split while maintaining 90% 1RM. I feel comfortable now, maybe a bit too comfortable with the weight, but I'll definitely up the weight by Friday (28th October) when I'll commence the 3rd week of this phase 1 training.

Training summary:

- Back Squat - legs
- Bench Press - chest
- Deadlift - entire body

Warm Ups (Noon)

- 120 Sec - Resistance Band Stretch
- 1 Set - Push Ups + Lat Pull Down
- 20 Reps - HyperExtension

- Back Squat: 12x15 - 287 Ib (1RM), W: 258 Ib (90% of 1RM) - (90 sec rest between sets)

- Bench Press: 12x15 - 217 Ib (1RM), W: 195 Ib (90% of 1RM) - (90 sec rest between sets)

- Deadlift: 12x15 - 336 Ib (1RM), W: 302 Ib (90% of 1RM) - (90 sec rest between sets)

NUTRITION:

Meal 1: (8 AM)
- 5 - Eggs
- 4 - Egg Whites
- 4 Slices Whole Wheat Bread
- 2 Tbsp - Peanut Butter
- 2 Cups - Strawberries
- 150g - Cashew
- 120g - Walnuts
- 100g - Almonds

Meal 2: (10 AM)
- 3 Cans - Tuna,
- 4 Oz - Pasta,
- 1 Cup - Tomato Sauce,
- 3 Tbsp - Olive Oil,
- 2 Cup - Green Salad
- 2 Cup - Asparagus
- 2 Cup - Broccoli

Pre-workout (11 AM)
- 2 Scoops - Concentrated Protein Powder

Post-workout (2:30 PM)
- 2 Scoops - Protein Powder
- 2 Scoops - Waxy Maize

Greek Yogurt + Fruit Snack (5 PM)
- 2 scoop - Greek yogurt
- 1 Cup - Blueberries
- 80g - Hazelnuts
- 80g - Pecans

Meal 3: (7 PM)
- 150g - Brown Rice (Cooked)
- 150g - Chicken Breasts
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
- 1 Cup - Sweet corn
- 1 Cup - Green Peas

Thank you all for your support once again, you have all helped me with this log, until my next update - stay safe brothers

Diet is going real strong

 

[CEO]

bros thats a power log for sure

 

[ROIDDERS]

following your log closely

 

[QuadSweep]

I think DJ has the MOST details on anabolex

 

[Ulter]

super hot log bro

 

[StevenDarwinMD]

APPROVED LOG

 

[DjuriEggink]

nice to see someone eating their green veggies for a change

Greens are important brother

 

[DjuriEggink]

great job with this update keep it going

Thank you brother man

 

[DjuriEggink]

bro hit up this cycle

Brother I'm currently running PCT

 

[DjuriEggink]

Diet is going real strong

Yes brother, it's very essential

 

[DjuriEggink]

bros thats a power log for sure

Thank you brother

 

[DjuriEggink]

following your log closely

Thank you brother

 

[DjuriEggink]

I think DJ has the MOST details on anabolex

Respect brother, thanks

 

[DjuriEggink]

super hot log bro

Thanks brother

 

[Mobster]

12 x 15? wow

 

[Tiger Salman Khan]

Solid update....keep killing it......

 

[Tazz]

Keep it up bro

 

[DjuriEggink]

(OCTOBER 28, 2022) - Day 1 - Week 3 - Phase 1 - Strength training

Today is when I increase my 1RM and subsequently the (%1RM) weights in "Workout 1" schedule. Because it's new for me, I'll cut down on my Sets (10) and Reps (10) for precaution and safety. As I feel comfortable with the new weights, I'll increase my Sets and Reps gradually until I can hit 12 Sets and 15 Reps per workout.

Training focus summary:

- Barbell Front Squat - legs
- Overhead Press - shoulders
- Deadlift - entire body

Warm Ups (11:30 AM):

- 2 Set - Quarter Squat Jump

- 2 Set - Resistance Band Mobility

- 2 Set - Jumping Jacks

- Barbell Front Squats: 8x10 - Former: 232 Ib (1RM) / New: 303 Ib (1RM), Former: W: 208 Ib / New: W: 272 Ib (90% of 1RM) - (90 sec rest between sets)

- Overhead Press: 8x10 - Former: 142 Ib (1RM) / New: 192 Ib (1RM), Former: W: 127 Ib / New: 172 Ib (90% of 1RM) - (90 sec rest between sets)

- Deadlift: 8x10 - Former: 336 Ib (1RM) / New: 440 Ib (1RM), Former: W: 302 Ib / New: 396 Ib (90% of 1RM) - (90 sec rest between sets)

NUTRITION:

Meal 1: (6 AM) - Whole Grain Bread + Spinach Omelette
- 4 Slices - Whole Grain Bread
- 2 Tbsp - Peanut Butter
- 4 Eggs (whole)
- 5 Eggs (White)
- 3 Cups - Spinach
- 2 Sps - Chopped Onions
- 1 - Pineapple

Meal 2: (9 AM) - OatMeal
- 120g - Oats
- 100g - Almonds
- 100g - Walnuts
- 100g - Cashew
- 2 Scoops - Whey Isolate Protein
- 80g - Blueberries
- 1 - Apple
- 1 Tbsp - Cinnamon
- 2 Tbsp - Peanut Butter

Pre-workout (10:15 AM)
- 1 Cup - Black Coffee

Post-workout (2:30 PM)
- 10g - Creatine Monohydrate
- 2 Scoops - Whey Blend

SNACK (3:30 PM) - Greek Yogurt + Dried Fruit

Meal 3: (5:30 PM) - Sweet Potato + Grilled Chicken + Broccoli
- 4 - Boiled Sweet Potatoes
R- 3 Cups - Broccoli
- 120g - Grilled Chicken
- 3 Cups - Spinach
- 2 Tbsp - Olive Oil
- ½ Cup - Tomato Sauce

Dinner (8 PM) - Brown Rice + Turkey Breasts
- 120g - Cooked Brown Rice
- 120g - Turkey Breasts
- 3 Cup - Spinach
- 3 Cup - Asparagus
- 2 Cup - Broccoli
- 1 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
- ¼ Cup - Spring Onions

I hope all goes well today, fingers crossed I make it through without any major setback. I'll update my log as things unfold, until then stay safe brothers

 

[DjuriEggink]

Keep it up bro

Thank you brother man