Approved Log Djuris Log
- Thread starter DjuriEggink
- Start date
Thank you brother man
LoL TBF it does feel like war
Thank you brother
LoL inspired by you guys, thanks brother
Thanks brother
Straight beast brother.
Thank you brother man
Thanks brother man
(NOVEMBER 15, 2023) - WEEK 48 - DAY 3 - 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:
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
Thank you brothers for all your comments. I'll update my log on Friday, till then, stay safe
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:
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
Thank you brothers for all your comments. I'll update my log on Friday, till then, stay safe
Love these logs!
Thanks brother man
(NOVEMBER 17, 2023) - WEEK 49 - DAY 1 - 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:
Meal 1: (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
- 120g - Almonds
Meal 2: (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
Meal 3: (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
Have a great weekend brothers
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:
Meal 1: (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
- 120g - Almonds
Meal 2: (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
Meal 3: (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
Have a great weekend brothers
@DjuriEggink nice update pump it up hard
Thanks brother man
(November 20, 2023) - WEEK 49 - DAY 2 - 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
Keeping up the grind on Monday, stay safe brothers
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
Keeping up the grind on Monday, stay safe brothers
Nice detailed updates with pics........
Thanks brother man
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