Approved Log Djuris Log

[DjuriEggink]

Great update man. Diet is on point!

Thank you brother

 

[Mike_wh00]

Great update

 

[ballin2504]

Awesome log! Very detailed

 

[DjuriEggink]

Great update

Thank you brother

 

[DjuriEggink]

Awesome log! Very detailed

Thank you brother man

 

[DjuriEggink]

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

So far so good with my training. Today marks the third and final day of my week 3 training. I'll be running my "Workout 1" split with the adjusted weights. Wish me luck.

Training focus summary:

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

Warm Ups (NOON):

- 2 Set - Quarter Squat Jump

- 2 Set - Resistance Band Mobility

- 2 Set - Jumping Jacks

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

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

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

NUTRITION:

OatMeal (6 AM)
- 150g - Oats
- 80g - Raspberries
- 2 scoops - Whey Isolate Protein
- 100g - Walnuts
- 100g - Cashews
- 100g - 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
- 1 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'll update my log on Friday when I'll begin the first day session of week 4 of my phase 1 strength training program, until then, stay safe brothers

 

[RealQuadzilla40]

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

So far so good with my training. Today marks the third and final day of my week 3 training. I'll be running my "Workout 1" split with the adjusted weights. Wish me luck.

Training focus summary:

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

Warm Ups (NOON):

- 2 Set - Quarter Squat Jump

- 2 Set - Resistance Band Mobility

- 2 Set - Jumping Jacks

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

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

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

NUTRITION:

OatMeal (6 AM)
- 150g - Oats
- 80g - Raspberries
- 2 scoops - Whey Isolate Protein
- 100g - Walnuts
- 100g - Cashews
- 100g - 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
- 1 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'll update my log on Friday when I'll begin the first day session of week 4 of my phase 1 strength training program, until then, stay safe brothers

you getting your fats in? seems low fat, get some omega 3 fats in

 

[SteveSmi]

nice update lots of good food

 

[CEO]

bros the log is hotter

 

[ROIDDERS]

i want to see you move up fats big time

 

[QuadSweep]

if you increase fats you'll get better results imo

 

[Ulter]

log respect Djuri big man

 

[e2]

watching the log personally daily

 

[2Thick]

Djuries Log is G2G you good ppl

 

[StevenDarwinMD]

APPROVED LOG

APPROVED SOURCE - UPSTEROID

 

[Mobster]

Nice write up

 

[Tiger Salman Khan]

Your updates are always good bro......

 

[Masonic Bodybuilder]

Awesome man. Looking forward to the Friday update as you start week 4.

 

[ballin2504]

Very nice update

 

[DjuriEggink]

you getting your fats in? seems low fat, get some omega 3 fats in