Approved Log Djuris Log

[DjuriEggink]

(OCTOBER 6, 2023) - WEEK 43 - DAY 1 - PHASE 3 STRENGTH TRAINING - WORKOUT B

Workout B:

• Lat Pulldown: 3x7 - 322 Ib (1RM), W: 290 Ib (90% of 1RM)
• Dumbbell Bench Press: 3x7 - 181 Ib (1RM), W: 163 Ib (90% of 1RM)
• Sled Leg Press: 3x7 - 822 Ib (1RM), W: 740 Ib (90% of 1RM)
• Dumbbell Shoulder Press: 3x7 - 142 (1RM), W: 128 Ib (90% of 1RM)
• Power Clean: 2x7 - 346 Ib (1RM), W: 311 Ib (90% of 1RM)

NUTRITION:

OatMeal (6 AM)

• 150g - Oats
• 150g - Raspberries
• 2 scoops - Whey Isolate Protein
• 150g - Walnuts
• 150g - Cashews
• 150g - Almonds
• 150g - Sunflower seeds
• 3 tbsp - Natural Peanut butter
• 3 tbsp - Cinnamon

Supp.

• 1 cap - Fish oil
• 1 cap - Multivitamin

Wheat Bread, Spinach Omelette (8:30 AM)

• 5 slices - Whole wheat bread
• 6 - Whole eggs
• 7 - Egg whites
• 5 sps - chopped onions
• ½ Cup - Mushrooms
• ¼ Cup - Chia seeds
• 2 slices - Diced Ham
• 2 Cup - Spinach
• 100g - Pineapple
• 1 - Apple

Greek Yogurt + Fruit Snack (10 AM)

• 3 scoop - Greek yogurt
• 1 ½ Cup - Blueberries

Pre-workout drink (11 AM):

• 1 Cup - Black Coffee

Workout - Protein bar

Post-workout drink

• 5g - Creatine Monohydrate
• 2 scoop - Whey blend

Brown Rice + Pork tenderloin (3:30 PM)

• 150g - Brown rice (cooked)
• 450g - Pork Tenderloin (roasted)
• 2 Cup - Leafy salad greens
• 1 Cup - Tomatoes (chopped)
• 6 tbsp - BBQ sauce
• 1 Cup - Green beans
• ½ Cup - Yellow onions (diced)
• Green chillies, ginger + garlic
• 2 Cup - Broccoli
• 2 Cup - Asparagus

White Fish Wrap (7 PM)

• 4 - Whole wheat wraps
• 450g - White fish
• 150g - Black beans
• 4 tbsp - Onions (chopped)
• 12g - Cumin
• 1 Cup - Tomatoes (cooked)
• 2 Cup - Lettuce
• 2 tbsp - Oregano (fresh)
• 1 Cup - Cucumber
• 1 Cup - Green peas

Looking forward to the weekend and rest, I'll be back on Monday with more updates, stay safe brothers

 

[DjuriEggink]

(OCTOBER 9, 2023) - WEEK 43 - DAY 2 - PHASE 3 STRENGTH TRAINING - WORKOUT A

Workout A:

- Bent-Over Row: 3x7 - 333 Ib (1RM), W: 299 Ib (90% of 1RM)

- Bench Press: 3x7 - 353 Ib (1RM), W: 326 Ib (90% of 1RM)

- Back Squat: 3x7 - 483 Ib (1RM), W: 443 Ib (90% of 1RM)

- Overhead Shoulder Press: 3x7 - 258 Ib (1RM), W: 232 Ib (90% of 1RM)

- Deadlift: 3x7 - 534 Ib (1RM), W: 480 Ib (90% of 1RM)

NUTRITION:

Breakfast: (8 AM)
- 6 - Eggs
- 5 - Egg Whites
- 4 Slices Whole Wheat Bread
- 1 Cup - Baked Beans
- 4 links - Sausages
- 2 Tbsp - Peanut Butter
- 2 Cups - Strawberries
- 150g - Cashew
- 150g - Walnuts
- 150g - Almonds

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

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)
- 3 scoop - Greek yogurt
- 1 ½ Cup - Blueberries
- 150g - Hazelnuts
- 150g - Pecans

Dinner: (7 PM)
- 150g - Brown Rice (Cooked)
- 450g - Chicken Breasts (shredded)
- 450g - Spare ribs
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 2 Cup - Zucchini
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
- 1 Cup - Green Peas

Gradually getting my legs to where I want them to be. Another day of her work in the gym, I'll drop an update on Wednesday, till then, stay safe brothers

 

[DjuriEggink]

(OCTOBER 11, 2023) - WEEK 43 - DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT B

Workout B:

- Lat Pulldown: 3x7 - 322 Ib (1RM), W: 290 Ib (90% of 1RM)

- Dumbbell Bench Press: 3x7 - 181 Ib (1RM), W: 163 Ib (90% of 1RM)

- Sled Leg Press: 3x7 - 822 Ib (1RM), W: 740 Ib (90% of 1RM)

- Dumbbell Shoulder Press: 3x7 - 142 (1RM), W: 128 Ib (90% of 1RM)

- Power Clean: 2x7 - 346 Ib (1RM), W: 311 Ib (90% of 1RM)

NUTRITION:

Breakfast (7 AM) - Whole Grain Bread + Spinach Omelet
- 6 Slices - Whole Grain Bread
- 2 Tbsp - Peanut Butter
- 6 Eggs (whole)
- 5 Eggs (White)
- 3 Cups - Spinach
- 1 Cup - Tomatoes (chopped)
- 1 Cup - Green beans
- ¼ Cup - Mushrooms
- ¼ Cup - Sunflower/Flax seeds
- 2 Sps - Chopped Onions
- 1 - Orange
- 1 - Apple

Mid-Morning (10 AM) - OatMeal
- 150g - Oats
- 120g - Almonds
- 120g - Walnuts
- ¼ Cup - Flax seed
- ¼ Cup - Chia seeds
- 2 Scoops - Whey Isolate Protein
- 100g - Blueberries
- ¼ - Watermelon
- 2 Tbsp - Cinnamon
- 2 Tbsp - Peanut Butter
- 4 - Bananas

SNACK - 2 Scoop - Greek Yogurt + Dried Fruit

Lunch (1PM) - Sweet Potato + Grilled Chicken + Broccoli
- 4 - Boiled Sweet Potatoes
- 2 Cup - Broccoli
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 1 Cup - Zucchini
- 350g - Grilled Chicken
- 1 Cup - Cucumber
- 3 Tbsp - Olive Oil
- 2 Tbsp - Avocado Oil
- ½ Cup - Tomato Sauce
- 1 Cup - Black beans

Pre-workout (2 PM)
- 1 Cup - Black Coffee

Post-workout (5:30 PM)
- 10g - Creatine Monohydrate
- 2 Scoop - Whey Blend

Dinner (7 PM) - Brown Rice + Turkey Breasts
- 150g - Cooked Brown Rice
- 450g - Turkey Breasts
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 1 Cup - Black Beans
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil

No drama so far, I'll be spending a bit more time at the gym, stay safe brothers

 

[SteveSmi]

Great job here nice to see someone eating their veggies

 

[going2cycle]

(OCTOBER 11, 2023) - WEEK 43 - DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT B

Workout B:

- Lat Pulldown: 3x7 - 322 Ib (1RM), W: 290 Ib (90% of 1RM)

- Dumbbell Bench Press: 3x7 - 181 Ib (1RM), W: 163 Ib (90% of 1RM)

- Sled Leg Press: 3x7 - 822 Ib (1RM), W: 740 Ib (90% of 1RM)

- Dumbbell Shoulder Press: 3x7 - 142 (1RM), W: 128 Ib (90% of 1RM)

- Power Clean: 2x7 - 346 Ib (1RM), W: 311 Ib (90% of 1RM)

NUTRITION:

Breakfast (7 AM) - Whole Grain Bread + Spinach Omelet
- 6 Slices - Whole Grain Bread
- 2 Tbsp - Peanut Butter
- 6 Eggs (whole)
- 5 Eggs (White)
- 3 Cups - Spinach
- 1 Cup - Tomatoes (chopped)
- 1 Cup - Green beans
- ¼ Cup - Mushrooms
- ¼ Cup - Sunflower/Flax seeds
- 2 Sps - Chopped Onions
- 1 - Orange
- 1 - Apple

Mid-Morning (10 AM) - OatMeal
- 150g - Oats
- 120g - Almonds
- 120g - Walnuts
- ¼ Cup - Flax seed
- ¼ Cup - Chia seeds
- 2 Scoops - Whey Isolate Protein
- 100g - Blueberries
- ¼ - Watermelon
- 2 Tbsp - Cinnamon
- 2 Tbsp - Peanut Butter
- 4 - Bananas

SNACK - 2 Scoop - Greek Yogurt + Dried Fruit

Lunch (1PM) - Sweet Potato + Grilled Chicken + Broccoli
- 4 - Boiled Sweet Potatoes
- 2 Cup - Broccoli
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 1 Cup - Zucchini
- 350g - Grilled Chicken
- 1 Cup - Cucumber
- 3 Tbsp - Olive Oil
- 2 Tbsp - Avocado Oil
- ½ Cup - Tomato Sauce
- 1 Cup - Black beans

Pre-workout (2 PM)
- 1 Cup - Black Coffee

Post-workout (5:30 PM)
- 10g - Creatine Monohydrate
- 2 Scoop - Whey Blend

Dinner (7 PM) - Brown Rice + Turkey Breasts
- 150g - Cooked Brown Rice
- 450g - Turkey Breasts
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 1 Cup - Black Beans
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil

No drama so far, I'll be spending a bit more time at the gym, stay safe brothers

@DjuriEggink you doing good with no drama

 

[DjuriEggink]

Great job here nice to see someone eating their veggies

Thank you brother. LoL... it's amazing how I used to dislike them when I was younger

 

[DjuriEggink]

@DjuriEggink you doing good with no drama

Thank you brother, "no drama" is the way to go lol

 

[Mobster]

Dumbbell bench numbers is the combined weight right?

 

[CEO]

bros that impressive
good power cleans 350 lbs damn

 

[ROIDDERS]

haven't seen anyone doing cleans on here for a while

 

[chesty]

very impressive I also like your dumbbell bench press

 

[Ulter]

keep up the good work on the leg non your diet

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

solid diet very good I see a lot of good clean Foods there

 

[2Thick]

peanut butter and spinach with egg sounds like a really cool breakfast

 

[Vadim Fedorov]

first time I've seen someone eat an orange on here in a log haha

 

[MONSTRO]

Broccoli spinach and asparagus I eat those a lot too with grilled chicken

 

[JasonPriest]

only thing I don't like about asparagus is it makes my pee smell

 

[BodyMonster34]

bro I like your ran style of eating good quality

 

[QuadSweep]

very detailed log your you're pointing out everything that you're eating perfect