Approved Log Djuris Log

[DjuriEggink]

nice workout and very clean food bros

Thank you brother

 

[DjuriEggink]

(SEPT 5) - WEEK 140 - DAY 1 - PHASE 3 STRENGTH TRAINING - WORKOUT A

Workout A:

- Bent-Over Row: 3x12 - W: 384 Ib
- Bench Press: 3x10 - W: 412 Ib

- Back Squat: 3x8 - W: 518 Ib

- Overhead Shoulder Press: 3x10 - W: 307 Ib

- Deadlift: 2x12 - W: 555 Ib

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
- 150g - 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)
- 550g - 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 Pea

TGIF! work first before weekend blues

 

[DjuriEggink]

(SEPT 8) - WEEK 140 - DAY 2 - PHASE 3 STRENGTH TRAINING - WORKOUT B

Workout B:

- Lat Pulldown: 3x12 - W: 370 Ib

- Dumbbell Bench Press: 3x10 - W: 243 Ib

- Sled Leg Press: 3x15 - W: 815 Ib

- Dumbbell Shoulder Press: 3x12 - W: 208 Ib

- Power Clean: 2x10 - W: 391 lb

NUTRITION:
OatMeal (6 AM)
- 170g - Oats
- 170g - Raspberries
- 2½ scoops - Whey Isolate Protein
- 170g - Walnuts
- 170g - Cashews
- 170g - Almonds
- 170g - Sunflower seeds
- 3½ tbsp - Natural Peanut butter
- 3½ tbsp - Cinnamon

Supp.
- 1½ cap - Fish oil
- 1½ cap - Multivitamin

Wheat Bread, Spinach Omelette (8:30 AM)
- 5 slices - Whole wheat bread
- 6 - Whole eggs
- 7 - Egg whites
- 7 sps - chopped onions
- 1½ Cup - Mushrooms
- ½ Cup - Chia seeds
- 4 slices - Diced Ham
- 2½ Cup - Spinach
- 120g - Pineapple
- 1½ - Apple

Greek Yogurt + Fruit Snack (10 AM)
- 3 scoop - Greek yogurt
- 2 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)
- 170g - Brown rice (cooked)
- 500g - 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

Lazy Monday? Stay safe brothers

 

[xyle9999]

(SEPT 8) - WEEK 140 - DAY 2 - PHASE 3 STRENGTH TRAINING - WORKOUT B

Workout B:

- Lat Pulldown: 3x12 - W: 370 Ib

- Dumbbell Bench Press: 3x10 - W: 243 Ib

- Sled Leg Press: 3x15 - W: 815 Ib

- Dumbbell Shoulder Press: 3x12 - W: 208 Ib

- Power Clean: 2x10 - W: 391 lb

NUTRITION:
OatMeal (6 AM)
- 170g - Oats
- 170g - Raspberries
- 2½ scoops - Whey Isolate Protein
- 170g - Walnuts
- 170g - Cashews
- 170g - Almonds
- 170g - Sunflower seeds
- 3½ tbsp - Natural Peanut butter
- 3½ tbsp - Cinnamon

Supp.
- 1½ cap - Fish oil
- 1½ cap - Multivitamin

Wheat Bread, Spinach Omelette (8:30 AM)
- 5 slices - Whole wheat bread
- 6 - Whole eggs
- 7 - Egg whites
- 7 sps - chopped onions
- 1½ Cup - Mushrooms
- ½ Cup - Chia seeds
- 4 slices - Diced Ham
- 2½ Cup - Spinach
- 120g - Pineapple
- 1½ - Apple

Greek Yogurt + Fruit Snack (10 AM)
- 3 scoop - Greek yogurt
- 2 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)
- 170g - Brown rice (cooked)
- 500g - 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

Lazy Monday? Stay safe brothers
View attachment 31778

Nice workout and diet always and nice dog!

 

[DjuriEggink]

Nice workout and diet always and nice dog!

Thanks brother

 

[DjuriEggink]

(SEPT 10) - WEEK 140 - DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT A

Workout A:

- Bent-Over Row: 3x12 - W: 384 Ib
- Bench Press: 3x10 - W: 412 Ib

- Back Squat: 3x8 - W: 518 Ib

- Overhead Shoulder Press: 3x10 - W: 307 Ib

- Deadlift: 2x12 - W: 555 Ib

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
- 450g - Sirloin
- 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)

- 120g - Brown Rice (Cooked)
- 120g - Chicken Breasts
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 1 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil

 

[xyle9999]

(SEPT 10) - WEEK 140 - DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT A

Workout A:

- Bent-Over Row: 3x12 - W: 384 Ib
- Bench Press: 3x10 - W: 412 Ib

- Back Squat: 3x8 - W: 518 Ib

- Overhead Shoulder Press: 3x10 - W: 307 Ib

- Deadlift: 2x12 - W: 555 Ib

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
- 450g - Sirloin
- 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)

- 120g - Brown Rice (Cooked)
- 120g - Chicken Breasts
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 1 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil

Nice weight you kill it

 

[DjuriEggink]

Nice weight you kill it

Thanks brother man

 

[DjuriEggink]

(SEPT 12) - WEEK 141 - DAY 1 - PHASE 3 STRENGTH TRAINING - WORKOUT B

Workout B:

- Lat Pulldown: 3x12 - W: 370 Ib

- Dumbbell Bench Press: 3x10 - W: 243 Ib

- Sled Leg Press: 3x15 - W: 815 Ib

- Dumbbell Shoulder Press: 3x12 - W: 208 Ib

- Power Clean: 2x10 - W: 391 lb

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
- 150g - 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)
- 550g - 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 Pea

Long weekend expected. Stay safe brothers

 

[xyle9999]

(SEPT 12) - WEEK 141 - DAY 1 - PHASE 3 STRENGTH TRAINING - WORKOUT B

Workout B:

- Lat Pulldown: 3x12 - W: 370 Ib

- Dumbbell Bench Press: 3x10 - W: 243 Ib

- Sled Leg Press: 3x15 - W: 815 Ib

- Dumbbell Shoulder Press: 3x12 - W: 208 Ib

- Power Clean: 2x10 - W: 391 lb

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
- 150g - 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)
- 550g - 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 Pea

Long weekend expected. Stay safe brothers

View attachment 31936

Hi Bros nice workout and diet as always,

quick question regarding diet, you eat pasta do you take like normal pasta or use one without gluten?

 

[DjuriEggink]

Hi Bros nice workout and diet as always,

quick question regarding diet, you eat pasta do you take like normal pasta or use one without gluten?

Thanks. I try as much as possible to avoid gluten pasta tbh.

 

[DjuriEggink]

(SEPT 15) - WEEK 141 - DAY 2 - PHASE 3 STRENGTH TRAINING - WORKOUT A

Workout A:

- Bent-Over Row: 3x12 - W: 384 Ib
- Bench Press: 3x10 - W: 412 Ib

- Back Squat: 3x8 - W: 518 Ib

- Overhead Shoulder Press: 3x10 - W: 307 Ib

- Deadlift: 2x12 - W: 555 Ib

NUTRITION:
OatMeal (6 AM)
- 170g - Oats
- 170g - Raspberries
- 2½ scoops - Whey Isolate Protein
- 170g - Walnuts
- 170g - Cashews
- 170g - Almonds
- 170g - Sunflower seeds
- 3½ tbsp - Natural Peanut butter
- 3½ tbsp - Cinnamon

Supp.
- 1½ cap - Fish oil
- 1½ cap - Multivitamin

Wheat Bread, Spinach Omelette (8:30 AM)
- 5 slices - Whole wheat bread
- 6 - Whole eggs
- 7 - Egg whites
- 7 sps - chopped onions
- 1½ Cup - Mushrooms
- ½ Cup - Chia seeds
- 4 slices - Diced Ham
- 2½ Cup - Spinach
- 120g - Pineapple
- 1½ - Apple

Greek Yogurt + Fruit Snack (10 AM)
- 3 scoop - Greek yogurt
- 2 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)
- 170g - Brown rice (cooked)
- 500g - 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

Sweet Potato + Grilled Chicken (6:30 PM):

- 2 - Boiled Sweet potatoes
- 1 cup - Broccoli
- 2 - Grilled chicken thighs

 

[brandypup]

(SEPT 15) - WEEK 141 - DAY 2 - PHASE 3 STRENGTH TRAINING - WORKOUT A

Workout A:

- Bent-Over Row: 3x12 - W: 384 Ib
- Bench Press: 3x10 - W: 412 Ib

- Back Squat: 3x8 - W: 518 Ib

- Overhead Shoulder Press: 3x10 - W: 307 Ib

- Deadlift: 2x12 - W: 555 Ib

NUTRITION:
OatMeal (6 AM)
- 170g - Oats
- 170g - Raspberries
- 2½ scoops - Whey Isolate Protein
- 170g - Walnuts
- 170g - Cashews
- 170g - Almonds
- 170g - Sunflower seeds
- 3½ tbsp - Natural Peanut butter
- 3½ tbsp - Cinnamon

Supp.
- 1½ cap - Fish oil
- 1½ cap - Multivitamin

Wheat Bread, Spinach Omelette (8:30 AM)
- 5 slices - Whole wheat bread
- 6 - Whole eggs
- 7 - Egg whites
- 7 sps - chopped onions
- 1½ Cup - Mushrooms
- ½ Cup - Chia seeds
- 4 slices - Diced Ham
- 2½ Cup - Spinach
- 120g - Pineapple
- 1½ - Apple

Greek Yogurt + Fruit Snack (10 AM)
- 3 scoop - Greek yogurt
- 2 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)
- 170g - Brown rice (cooked)
- 500g - 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

Sweet Potato + Grilled Chicken (6:30 PM):

- 2 - Boiled Sweet potatoes
- 1 cup - Broccoli
- 2 - Grilled chicken thighs

Loving the food detail!! Giving me some insight.

 

[xyle9999]

(SEPT 15) - WEEK 141 - DAY 2 - PHASE 3 STRENGTH TRAINING - WORKOUT A

Workout A:

- Bent-Over Row: 3x12 - W: 384 Ib
- Bench Press: 3x10 - W: 412 Ib

- Back Squat: 3x8 - W: 518 Ib

- Overhead Shoulder Press: 3x10 - W: 307 Ib

- Deadlift: 2x12 - W: 555 Ib

NUTRITION:
OatMeal (6 AM)
- 170g - Oats
- 170g - Raspberries
- 2½ scoops - Whey Isolate Protein
- 170g - Walnuts
- 170g - Cashews
- 170g - Almonds
- 170g - Sunflower seeds
- 3½ tbsp - Natural Peanut butter
- 3½ tbsp - Cinnamon

Supp.
- 1½ cap - Fish oil
- 1½ cap - Multivitamin

Wheat Bread, Spinach Omelette (8:30 AM)
- 5 slices - Whole wheat bread
- 6 - Whole eggs
- 7 - Egg whites
- 7 sps - chopped onions
- 1½ Cup - Mushrooms
- ½ Cup - Chia seeds
- 4 slices - Diced Ham
- 2½ Cup - Spinach
- 120g - Pineapple
- 1½ - Apple

Greek Yogurt + Fruit Snack (10 AM)
- 3 scoop - Greek yogurt
- 2 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)
- 170g - Brown rice (cooked)
- 500g - 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

Sweet Potato + Grilled Chicken (6:30 PM):

- 2 - Boiled Sweet potatoes
- 1 cup - Broccoli
- 2 - Grilled chicken thighs

Nice workout anf nice weight

 

[DjuriEggink]

Loving the food detail!! Giving me some insight.

Thanks brother man

 

[DjuriEggink]

Nice workout anf nice weight

Thanks brother

 

[DjuriEggink]

(SEPT 17) - WEEK 141 - DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT B

Workout B:

- Lat Pulldown: 3x12 - W: 370 Ib

- Dumbbell Bench Press: 3x10 - W: 243 Ib

- Sled Leg Press: 3x15 - W: 815 Ib

- Dumbbell Shoulder Press: 3x12 - W: 208 Ib

- Power Clean: 2x10 - W: 391 lb

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
- 450g - Sirloin
- 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)

- 120g - Brown Rice (Cooked)
- 120g - Chicken Breasts
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 1 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil

 

[DjuriEggink]

(SEPT 19) - WEEK 142 - DAY 1 - PHASE 3 STRENGTH TRAINING - WORKOUT A

Workout A:

- Bent-Over Row: 3x12 - W: 384 Ib
- Bench Press: 3x10 - W: 412 Ib

- Back Squat: 3x8 - W: 518 Ib

- Overhead Shoulder Press: 3x10 - W: 307 Ib

- Deadlift: 2x12 - W: 555 Ib

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
- 150g - 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)
- 550g - 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 Pea

TGIF! stay safe brothers

 

[DjuriEggink]

(SEPT 22) - WEEK 142 - DAY 2 - PHASE 3 STRENGTH TRAINING - WORKOUT B

Workout B:

- Lat Pulldown: 3x12 - W: 370 Ib

- Dumbbell Bench Press: 3x10 - W: 243 Ib

- Sled Leg Press: 3x15 - W: 815 Ib

- Dumbbell Shoulder Press: 3x12 - W: 208 Ib

- Power Clean: 2x10 - W: 391 lb

NUTRITION:
OatMeal (6 AM)
- 170g - Oats
- 170g - Raspberries
- 2½ scoops - Whey Isolate Protein
- 170g - Walnuts
- 170g - Cashews
- 170g - Almonds
- 170g - Sunflower seeds
- 3½ tbsp - Natural Peanut butter
- 3½ tbsp - Cinnamon

Supp.
- 1½ cap - Fish oil
- 1½ cap - Multivitamin

Wheat Bread, Spinach Omelette (8:30 AM)
- 5 slices - Whole wheat bread
- 6 - Whole eggs
- 7 - Egg whites
- 7 sps - chopped onions
- 1½ Cup - Mushrooms
- ½ Cup - Chia seeds
- 4 slices - Diced Ham
- 2½ Cup - Spinach
- 120g - Pineapple
- 1½ - Apple

Greek Yogurt + Fruit Snack (10 AM)
- 3 scoop - Greek yogurt
- 2 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)
- 170g - Brown rice (cooked)
- 500g - 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

Sweet Potato + Grilled Chicken (6:30 PM):

- 2 - Boiled Sweet potatoes
- 1 cup - Broccoli
- 2 - Grilled chicken thighs

Have a great week brothers!

 

[xyle9999]

(SEPT 22) - WEEK 142 - DAY 2 - PHASE 3 STRENGTH TRAINING - WORKOUT B

Workout B:

- Lat Pulldown: 3x12 - W: 370 Ib

- Dumbbell Bench Press: 3x10 - W: 243 Ib

- Sled Leg Press: 3x15 - W: 815 Ib

- Dumbbell Shoulder Press: 3x12 - W: 208 Ib

- Power Clean: 2x10 - W: 391 lb

NUTRITION:
OatMeal (6 AM)
- 170g - Oats
- 170g - Raspberries
- 2½ scoops - Whey Isolate Protein
- 170g - Walnuts
- 170g - Cashews
- 170g - Almonds
- 170g - Sunflower seeds
- 3½ tbsp - Natural Peanut butter
- 3½ tbsp - Cinnamon

Supp.
- 1½ cap - Fish oil
- 1½ cap - Multivitamin

Wheat Bread, Spinach Omelette (8:30 AM)
- 5 slices - Whole wheat bread
- 6 - Whole eggs
- 7 - Egg whites
- 7 sps - chopped onions
- 1½ Cup - Mushrooms
- ½ Cup - Chia seeds
- 4 slices - Diced Ham
- 2½ Cup - Spinach
- 120g - Pineapple
- 1½ - Apple

Greek Yogurt + Fruit Snack (10 AM)
- 3 scoop - Greek yogurt
- 2 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)
- 170g - Brown rice (cooked)
- 500g - 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

Sweet Potato + Grilled Chicken (6:30 PM):

- 2 - Boiled Sweet potatoes
- 1 cup - Broccoli
- 2 - Grilled chicken thighs

Have a great week brothers!
View attachment 32174

nice quality update as always