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Approved Log Djuris Log

DjuriEggink

VIP Logger
Silver
(SEPTEMBER 28, 2022) SHOULDERS & ARMS

I'm upping my Sets and Reps today while also lifting heavy. I feel my body can take it now. So I'll be doing 12x15 (4-0-2) & 4x15 (SS) (3-0-2). Wish me luck.

WARM UP (11:45 AM):

- 2 Set - Shoulder Mobility with Cable
- 2 Set - Push Ups
- 2 Set - Resistance Band Mobility Shoulder

WORKOUT:
(W: Weight, T: Tempo, SS: Super Set)


- BARBELL PRESS - W: 89 Ib - 12x15 - (90 Sec Rest) - T: 4-0-2
- FRONT RAISES - W: 39 Ib - 12x15 - (90 Sec Rest) - T: 4-0-2
- HAMMER CURLS (SS) - W: 45 Ib - 4x15 - (60 Sec Rest) - T: 3-0-2
- OVERHEAD DUMBBELL EXTENSIONS (SS) - W: 50 Ib - 4x15 - (60 Sec Rest) - T: 3-0-2

TARGETED MUSCLE GROUPS:

BARBELL PRESS
- Anterior Deltoid
- Lateral Deltoid
- Triceps Brachii
- Serratus Anterior

FRONT RAISES
- Anterior Deltoid
- Lateral Deltoid
- Serratus Anterior
- Pectoralis Major (Upper)

HAMMER CURLS
- Brachialis
- Biceps Brachii (Long head)
- Biceps Brachii (Short head)
- Brachioradialis
- Deltoids

OVERHEAD DUMBBELL EXTENSIONS
- Triceps Brachii (Lateral head, Long head & Medial long head)

MEAL PLAN

OatMeal (6 AM)
- 150g - Oats
- 80g - Raspberries
- 2 scoops - Whey Isolate Protein
- 80g - Walnuts
- 80g - Cashews
- 80g - Almonds
- 2 tbsp - Natural Peanut butter
- 1 tbsp - Cinnamon

Supp.
- 1 cap - Fish oil
- 1 cap - Multivitamin

Wheat Bread, Spinach Omelette (8:30 AM)
- 4 slices - Whole wheat bread
- 5 - whole eggs
- 7 - egg whites
- 4 sps - chopped onions
- 3 cups - spinach
- 100g - Pineapple
- Trail mix

Greek Yogurt + Fruit Snack (10 AM)
- 2 scoops - Greek yogurt
- ¼ Cup - Blueberries
- ¼ Cup - Raspberries

Pre-workout drink (11 AM):
- 1 cup - Black Coffee

Post-workout drink
- 5g - Creatine Monohydrate
- 2 scoops - Whey blend

Brown Rice + Chicken Breast (3:30 PM)
- 150g - Brown rice (cooked)
- 150g - Chicken breast
- 7 eggs - 4 whole + 3 whites
- 1 tbsp - BBQ sauce
- Green chillies, ginger + garlic

White Fish Wrap (7 PM)
- 2 - Whole wheat wraps
- 400g - White fish
- 100g - Black beans
- 4 tbsp - Onions (chopped)
- 12g - Cumin
- 4 tbsp - Tomatoes (chopped)
- 2 Cup - Lettuce
- 2 Cup - Asparagus
- 2 Cup - Broccoli

I'm still maintaining my Test E (500mg/week), NPP (200mg/week) and daily Arimidex (25mg) cycle. I hope all goes well with my workout today. I'll update my log tomorrow. Stay safe brothers
 

RealQuadzilla40

V.I.P.
Red
(SEPTEMBER 28, 2022) SHOULDERS & ARMS

I'm upping my Sets and Reps today while also lifting heavy. I feel my body can take it now. So I'll be doing 12x15 (4-0-2) & 4x15 (SS) (3-0-2). Wish me luck.

WARM UP (11:45 AM):

- 2 Set - Shoulder Mobility with Cable
- 2 Set - Push Ups
- 2 Set - Resistance Band Mobility Shoulder

WORKOUT:
(W: Weight, T: Tempo, SS: Super Set)


- BARBELL PRESS - W: 89 Ib - 12x15 - (90 Sec Rest) - T: 4-0-2
- FRONT RAISES - W: 39 Ib - 12x15 - (90 Sec Rest) - T: 4-0-2
- HAMMER CURLS (SS) - W: 45 Ib - 4x15 - (60 Sec Rest) - T: 3-0-2
- OVERHEAD DUMBBELL EXTENSIONS (SS) - W: 50 Ib - 4x15 - (60 Sec Rest) - T: 3-0-2

TARGETED MUSCLE GROUPS:

BARBELL PRESS
- Anterior Deltoid
- Lateral Deltoid
- Triceps Brachii
- Serratus Anterior

FRONT RAISES
- Anterior Deltoid
- Lateral Deltoid
- Serratus Anterior
- Pectoralis Major (Upper)

HAMMER CURLS
- Brachialis
- Biceps Brachii (Long head)
- Biceps Brachii (Short head)
- Brachioradialis
- Deltoids

OVERHEAD DUMBBELL EXTENSIONS
- Triceps Brachii (Lateral head, Long head & Medial long head)

MEAL PLAN

OatMeal (6 AM)
- 150g - Oats
- 80g - Raspberries
- 2 scoops - Whey Isolate Protein
- 80g - Walnuts
- 80g - Cashews
- 80g - Almonds
- 2 tbsp - Natural Peanut butter
- 1 tbsp - Cinnamon

Supp.
- 1 cap - Fish oil
- 1 cap - Multivitamin

Wheat Bread, Spinach Omelette (8:30 AM)
- 4 slices - Whole wheat bread
- 5 - whole eggs
- 7 - egg whites
- 4 sps - chopped onions
- 3 cups - spinach
- 100g - Pineapple
- Trail mix

Greek Yogurt + Fruit Snack (10 AM)
- 2 scoops - Greek yogurt
- ¼ Cup - Blueberries
- ¼ Cup - Raspberries

Pre-workout drink (11 AM):
- 1 cup - Black Coffee

Post-workout drink
- 5g - Creatine Monohydrate
- 2 scoops - Whey blend

Brown Rice + Chicken Breast (3:30 PM)
- 150g - Brown rice (cooked)
- 150g - Chicken breast
- 7 eggs - 4 whole + 3 whites
- 1 tbsp - BBQ sauce
- Green chillies, ginger + garlic

White Fish Wrap (7 PM)
- 2 - Whole wheat wraps
- 400g - White fish
- 100g - Black beans
- 4 tbsp - Onions (chopped)
- 12g - Cumin
- 4 tbsp - Tomatoes (chopped)
- 2 Cup - Lettuce
- 2 Cup - Asparagus
- 2 Cup - Broccoli

I'm still maintaining my Test E (500mg/week), NPP (200mg/week) and daily Arimidex (25mg) cycle. I hope all goes well with my workout today. I'll update my log tomorrow. Stay safe brothers
log is going strong

i like the new cycle, I think this is AAS forum material
 

DjuriEggink

VIP Logger
Silver
(SEPTEMBER 30, 2022) BACK & CHEST

I'm intensifying my training as I come to the end of the penultimate week of this 12 week GVT program. My shoulder and arms training two days ago went well, I wouldn't say I'm surprised by this - only glad that lifting heavy had little effect on my body. So wish me luck, as I keep this up leading into the final week of my program.

WARM UP (12 PM)

- 25 Reps - HyperExtension
- 25 Reps Each Leg - Glute Kickbacks
- 25 Reps Each Leg - Fire Hydrant
- 20 Sec Hold Each Leg- Superman (Flying)
- 150 Sec - Resistance Band Stretch
- 2 Set - Push Ups + Lat Pull Down

WORKOUT
(10×10 = 10 Sets with 10 Reps for each Set, SS = SuperSet, W = Weight, T = Tempo)


- INCLINE DUMBBELL PRESS - W: 70 Ib - 12x15 - (90 Sec Rest) - T: 4-0-2
- OVERHAND GRIP BARBELL ROWS - W: 151 Ib - 12x15 - (90 Sec Rest) - T: 4-0-2
- INCLINE DUMBBELL FLYES (SS) - W: 52 Ib - 4x15 - (60 Sec Rest) - T: 3-0-2
- ONE ARM CABLE ROW (SS) - W: 114 Ib - 4x15 - (60 Sec Rest) - T: 3-0-2

Targeted Muscle Groups:

INCLINE DUMBBELL PRESS
- Anterior Deltoid
- Upper Pectoralis Major
- Triceps Brachii
- Biceps Brachii (Short head)

OVERHAND GRIP BARBELL ROWS
- Posterior Deltoid
- Teres Minor
- Teres Major
- Trapezius (Lower + Middle)
- Infraspinatus
- Rhomboids (Deep)
- Latissimus Dorsi

INCLINE DUMBBELL FLYES
- Upper Pectoralis Major
- Lower Pectoralis Major
- Anterior Deltoid
- Biceps Brachii (Short head)

ONE ARM CABLE ROW
- Trapezius (Lower + Middle)
- Infraspinatus
- Brachioradialis
- Brachialis
- Posterior Deltoid
- Teres Minor
- Teres Major
- Latissimus Dorsi

NUTRITION

Meal 1: (8 AM)
- 5 - Eggs
- 4 - Egg Whites
- 2 Slices Whole Wheat Bread
- 2 Tbsp - Peanut Butter
- 2 Cups - Strawberries
- 100g - Cashew
- 100g - Walnuts
- 80g - 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
- ¼ Cup - Blueberries
- 60g - Hazelnuts
- 60g - Pecans

Meal 3: (7 PM)
- 150g - Brown Rice (Cooked)
- 150g - Chicken Breasts
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 1 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
- ¼ Cup - Sweet corn
- ¼ Cup - Green Peas

I'm still maintaining my Test E, NPP, Aromasin cycle and I'm hoping for another injury free session, I'll update my log tomorrow, but till then, stay safe brothers
 

sambee38

V.I.P.
Silver
(SEPTEMBER 30, 2022) BACK & CHEST

I'm intensifying my training as I come to the end of the penultimate week of this 12 week GVT program. My shoulder and arms training two days ago went well, I wouldn't say I'm surprised by this - only glad that lifting heavy had little effect on my body. So wish me luck, as I keep this up leading into the final week of my program.

WARM UP (12 PM)
- 25 Reps - HyperExtension
- 25 Reps Each Leg - Glute Kickbacks
- 25 Reps Each Leg - Fire Hydrant
- 20 Sec Hold Each Leg- Superman (Flying)
- 150 Sec - Resistance Band Stretch
- 2 Set - Push Ups + Lat Pull Down

WORKOUT
(10×10 = 10 Sets with 10 Reps for each Set, SS = SuperSet, W = Weight, T = Tempo)


- INCLINE DUMBBELL PRESS - W: 70 Ib - 12x15 - (90 Sec Rest) - T: 4-0-2
- OVERHAND GRIP BARBELL ROWS - W: 151 Ib - 12x15 - (90 Sec Rest) - T: 4-0-2
- INCLINE DUMBBELL FLYES (SS) - W: 52 Ib - 4x15 - (60 Sec Rest) - T: 3-0-2
- ONE ARM CABLE ROW (SS) - W: 114 Ib - 4x15 - (60 Sec Rest) - T: 3-0-2

Targeted Muscle Groups:

INCLINE DUMBBELL PRESS
- Anterior Deltoid
- Upper Pectoralis Major
- Triceps Brachii
- Biceps Brachii (Short head)

OVERHAND GRIP BARBELL ROWS
- Posterior Deltoid
- Teres Minor
- Teres Major
- Trapezius (Lower + Middle)
- Infraspinatus
- Rhomboids (Deep)
- Latissimus Dorsi

INCLINE DUMBBELL FLYES
- Upper Pectoralis Major
- Lower Pectoralis Major
- Anterior Deltoid
- Biceps Brachii (Short head)

ONE ARM CABLE ROW
- Trapezius (Lower + Middle)
- Infraspinatus
- Brachioradialis
- Brachialis
- Posterior Deltoid
- Teres Minor
- Teres Major
- Latissimus Dorsi

NUTRITION

Meal 1: (8 AM)
- 5 - Eggs
- 4 - Egg Whites
- 2 Slices Whole Wheat Bread
- 2 Tbsp - Peanut Butter
- 2 Cups - Strawberries
- 100g - Cashew
- 100g - Walnuts
- 80g - 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
- ¼ Cup - Blueberries
- 60g - Hazelnuts
- 60g - Pecans

Meal 3: (7 PM)
- 150g - Brown Rice (Cooked)
- 150g - Chicken Breasts
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 1 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
- ¼ Cup - Sweet corn
- ¼ Cup - Green Peas

I'm still maintaining my Test E, NPP, Aromasin cycle and I'm hoping for another injury free session, I'll update my log tomorrow, but till then, stay safe brothers
your log going great

please admins make @DjuriEggink VIP
 

DjuriEggink

VIP Logger
Silver
I thank everyone for their comments on my log. I had no problem with my training yesterday, lifting heavy in the last lap of my 12 week GVT program is going better than I initially anticipated *knock on wood* I'll be resting today, but will be training my legs tomorrow. Till then, have a great weekend and stay safe brothers.
 

DjuriEggink

VIP Logger
Silver
(OCTOBER 2, 2022) LEG DAY
I'm training my legs today and I'll be lifting heavy as well. Wish me luck!

WARM UP (10 AM):

- 2 Set - Quarter Squat Jump
- 2 Set - Resistance Band Mobility LEG Work (Front & Sides)
- 2 Set - Scorpion Stretch Mobility
- 2 Set - Dynamic Stretch
- 150 Sec - Resistance Band Stretch

WORKOUT:
(10×10 = 10 Sets with 10 Reps for each Set, SS = SuperSet, W = Weight, T = Tempo)


- FRONT BARBELL SQUATS - W: 181 Ib - 12x15 - (90 Sec Rest) - T: 4-0-2
- ONE LEGGED LEG PRESS - W: 301 Ib - 12x15 - (90 Sec Rest) - T: 4-0-2
- DUMBBELL STEP-UPS (SS) - W: 57 lb - 4x15 - (60 Sec Rest) - T: 3-0-2
- STANDING LEG CURLS (SS) - W: 121 Ib - 4x15 - (60 Sec Rest) - T: 3-0-2

Targeted Muscle Groups:

FRONT BARBELL SQUATS
- Adductor Magnus
- Rectus Femoris
- Gluteus Maximus
- Vastus Lateralis
- Vastus Medialis
- Soleus

ONE LEGGED LEG PRESS
- Adductor Magnus
- Biceps femoris
- Gluteus maximus
- Semimembranosus
- Semitendinosus

DUMBBELL STEP-UPS
- Gluteus Maximus
- Gastrocnemius
- Quadriceps
- Adductor Magnus
- Soleus

STANDING LEG CURLS
- Biceps femoris
- Gastrocnemius (lateral + medial head)
- Semimembranosus
- Semitendinosus
- Soleus

NUTRITION:

Breakfast: Meal 1: OatMeal (6 AM)
- 150g - Oats
- 80g - Blueberries
- 2 scoops - Whey Isolate Protein
- 100g - Almonds
- 80g - Walnuts
- 60g - Cashews
- 2 tbsp - Natural Peanut butter
- A pinch - Cinnamon

Supp.
- 1 cap - Fish oil
- 1 cap - Multivitamin

Meal 2: Whole Wheat Bread, Spinach Omelette (8:30 AM)
- 4 slices - Whole wheat bread
- 5 - whole eggs
- 5 - egg whites
- 3 sps - chopped onions
- 2 cups - spinach
- 100g - Pineapple
- Trail mix

Pre-workout drink (9:15 AM):
- 1 cup - Coffee (Black)

Post-workout drink (1:30 PM)
- 5g - Creatine Monohydrate
- 2 scoop - Concentrated protein or Whey blend

Meal 3: Greek Yogurt + Fruit Snack (3 PM)
- 2 scoop - Greek yogurt
- ¼ Cup - Blueberries
- ¼ Cup - Raspberries

Meal 4: Brown Rice + Chicken Breast (6 PM)
- 150g - Cooked Brown rice
- 150g - Chicken breast
- 4 - whole eggs
- 3 - egg whites
- 1 tbsp - Pasta sauce
- 2 Cup - Broccoli
- 2 Cup - Asparagus
- 2 Cup - Spinach
- Green chillies, ginger + garlic

I'll provide an update of my log tomorrow,but until then stay safe brothers
 

DjuriEggink

VIP Logger
Silver
Good morning brothers. I've entered into the 6th week of my current GVT program and the 12th week in all. This is an exciting time for me, as I stepped up my training in the 5th week, lifting heavy while increasing my sets and reps. Fortunately, I have not experienced any injuries during this time. Thank you brothers for your encouragement, I'll be posting an update of my log tomorrow with my shoulder and arms training, but I'm resting today, until then, stay safe brothers.
 
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