Approved Log Djuris Log

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DAY 1 – LEGS + PUSH POWER

- Back Squat: 4×6 - W185 lb (90 sec)
- Romanian Deadlift: 3×8 - W135 lb (90 sec)
- Bench Press: 4×6 - W155 lb (90 sec)
- Seated Cable Row: 3×10 - W110 lb (60 sec)
- Plank: 3×30


DAY 1 – LEG + POWER DAY

Breakfast:

- 4 whole eggs + 2 egg whites
- 1 cup oatmeal with berries
- 1 tsp honey or peanut butter

Snack (Post-workout):

- Whey protein shake (30–40 g protein)
- 1 banana

Lunch:

- 6 oz (170g) grilled chicken breast
- 1 cup brown rice
- Mixed vegetables sautéed in olive oil

Snack:

- Handful of almonds + 1 apple

Dinner:

- 6 oz salmon or lean beef
- 1 medium sweet potato
- Spinach or kale

Before bed:

- Greek yogurt (150g) with cinnamon

Crazy weekend! Stay safe brothers

Nice workout and weight keep pushing bros