Approved Log Djuris Log

[RealQuadzilla40]

(SEPTEMBER 10, 2022) SHOULDERS & ARMS

Today is the last training for the 2nd week of my second 6 week GVT program. My focus for today is training my SHOULDERS & ARMS and here's my workout and meal plan.

WARM UP (11:45 AM):

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

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

- DUMBBELL SHOULDER PRESS - W: 43 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
- DUMBBELL LATERAL RAISES - W: 20 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
- CONCENTRATION DUMBBELL CURLS (SS) - W: 28 Ib - 3x15 - (60 Sec Rest) - T: 3-0-2
- LYING DB TRICEPS EXTENSIONS (SS) - W: 27 Ib - 3x15 - (60 Sec Rest) - T: 3-0-2

TARGETED MUSCLE GROUPS:

DUMBBELL SHOULDER PRESS
- Anterior Deltoid
- Lateral Deltoid
- Trapezius (Lower + Middle)
- Triceps Brachii
- Serratus Anterior

DUMBBELL LATERAL RAISES
- Anterior Deltoid
- Lateral Deltoid
- Serratus Anterior

CONCENTRATION DUMBBELL CURLS
- Brachialis
- Biceps Brachii (Long head)
- Biceps Brachii (Short head)
- Brachioradialis

LYING DB TRICEPS EXTENSIONS
- Triceps Brachii (Lateral head, Long head & Medial long head)

MEAL PLAN

OatMeal (6 AM)
- 120g - Oats
- 80g - Raspberries
- 2 scoops - Whey Isolate Protein
- 60g - Walnuts
- 60g - Cashews
- 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
- 4 - whole eggs
- 6 - egg whites
- 3 sps - chopped onions
- 2 cups - spinach
- 100g - Pineapple
- Trail mix

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

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

Post-workout drink (2:30 PM)
- 5g - Creatine Monohydrate
- 2 scoops - Whey blend

Brown Rice + Chicken Breast (3:30 PM)
- 150g - Brown rice (cooked)
- 150g - Chicken breast
- 7 eggs - 3 whole + 4 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)
- 1 Cup - Lettuce
- 1 Cup - Asparagus
- 1 Cup - Broccoli

I'm also tracking my order and hopefully it should arrive next week. I'll update my log tomorrow. Stay safe brothers.

great log nice update

 

[DjuriEggink]

great log nice update

Thank you brother

 

[DjuriEggink]

(SEPTEMBER 12, 2022) BACK & CHEST

I'm into the 3rd week of my second 6 week GVT program. Today I'm training my back and chest, I should be at the gym by 12 PM

WARM UP (12:30 PM)

- 15 Reps - HyperExtension
- 10 Reps Each Leg - Glute Kickbacks
- 12 Reps Each Leg - Fire Hydrant
- 10 Sec Hold Each Leg- Superman (Flying)
- 120 Sec - Resistance Band Stretch
- 1 Set - Push Ups + Lat Pull Down

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

- BARBELL INCLINE PRESS - W: 128 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
- REVERSE GRIP BARBELL ROWS - W: 135 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
- PEC DECK FLY (SS) - W: 115 Ib - 3x15 - (60 Sec Rest) - T: 3-0-2
- WIDE GRIP SEATED CABLE ROWS (SS) - W: 113 Ib - 3x15 - (60 Sec Rest) - T: 3-0-2

Targeted Muscle Groups:

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

REVERSE GRIP BARBELL ROWS
- Posterior Deltoid
- Teres Minor
- Teres Major
- Trapezius (Lower + Middle)
- Infraspinatus
- Rhomboids (Deep)
- Latissimus Dorsi
- Pectoralis Major
- Brachialis
- Triceps Brachii (Long head)
- Biceps Brachii
- Brachioradialis

PEC DECK
- Upper Pectoralis Major
- Lower Pectoralis Major
- Anterior Deltoid
- Biceps Brachii (Short head)
- Serratus Anterior

WIDE GRIP SEATED CABLE ROWS
- Trapezius (Lower + Middle)
- Infraspinatus
- Brachioradialis
- Brachialis
- Posterior Deltoid
- Teres Minor
- Teres Major
- Latissimus Dorsi
- Biceps Brachii

NUTRITION

Meal 1: (8 AM)
- 5 - Eggs
- 4 - Egg Whites
- 2 Slices Whole Wheat Bread
- 2 Tbsp - Peanut Butter
- 2 Cups - Strawberries
- 60g - Cashew
- 60g - Walnuts
- 40g - Almonds

Meal 2: (10 AM)
- 2 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
- 40g - Hazelnuts
- 40g - Pecans

Meal 3: (7 PM)
- 120g - Brown Rice (Cooked)
- 120g - 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 hoping for another injury free session, I'll update my log tomorrow. Stay safe brothers.

 

[going2cycle]

(SEPTEMBER 12, 2022) BACK & CHEST

I'm into the 3rd week of my second 6 week GVT program. Today I'm training my back and chest, I should be at the gym by 12 PM

WARM UP (12:30 PM)

- 15 Reps - HyperExtension
- 10 Reps Each Leg - Glute Kickbacks
- 12 Reps Each Leg - Fire Hydrant
- 10 Sec Hold Each Leg- Superman (Flying)
- 120 Sec - Resistance Band Stretch
- 1 Set - Push Ups + Lat Pull Down

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

- BARBELL INCLINE PRESS - W: 128 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
- REVERSE GRIP BARBELL ROWS - W: 135 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
- PEC DECK FLY (SS) - W: 115 Ib - 3x15 - (60 Sec Rest) - T: 3-0-2
- WIDE GRIP SEATED CABLE ROWS (SS) - W: 113 Ib - 3x15 - (60 Sec Rest) - T: 3-0-2

Targeted Muscle Groups:

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

REVERSE GRIP BARBELL ROWS
- Posterior Deltoid
- Teres Minor
- Teres Major
- Trapezius (Lower + Middle)
- Infraspinatus
- Rhomboids (Deep)
- Latissimus Dorsi
- Pectoralis Major
- Brachialis
- Triceps Brachii (Long head)
- Biceps Brachii
- Brachioradialis

PEC DECK
- Upper Pectoralis Major
- Lower Pectoralis Major
- Anterior Deltoid
- Biceps Brachii (Short head)
- Serratus Anterior

WIDE GRIP SEATED CABLE ROWS
- Trapezius (Lower + Middle)
- Infraspinatus
- Brachioradialis
- Brachialis
- Posterior Deltoid
- Teres Minor
- Teres Major
- Latissimus Dorsi
- Biceps Brachii

NUTRITION

Meal 1: (8 AM)
- 5 - Eggs
- 4 - Egg Whites
- 2 Slices Whole Wheat Bread
- 2 Tbsp - Peanut Butter
- 2 Cups - Strawberries
- 60g - Cashew
- 60g - Walnuts
- 40g - Almonds

Meal 2: (10 AM)
- 2 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
- 40g - Hazelnuts
- 40g - Pecans

Meal 3: (7 PM)
- 120g - Brown Rice (Cooked)
- 120g - 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 hoping for another injury free session, I'll update my log tomorrow. Stay safe brothers.

another great update and you eating more nuts I like that

 

[Mobster]

No need to post targeted muscles lol

 

[Jayne Scott]

Going heavy I see, great workout update.

 

[Vadim Fedorov]

Excellent log, keep going, we like it

 

[Tiger Salman Khan]

Log update is good bro.....keep going......

 

[Mike_wh00]

Good workout man. Grinding hard. Looking good

 

[DjuriEggink]

another great update and you eating more nuts I like that

Thank you brother man

 

[DjuriEggink]

No need to post targeted muscles lol

Lol. Brother man I like to be thorough lol

 

[DjuriEggink]

Going heavy I see, great workout update.

Yes sister. Thank you

 

[DjuriEggink]

Excellent log, keep going, we like it

Thank you brother, you all motivate me

 

[DjuriEggink]

Log update is good bro.....keep going......

Thank you brother man

 

[DjuriEggink]

Good workout man. Grinding hard. Looking good

Thank you brother

 

[DjuriEggink]

(SEPTEMBER 14, 2022) LEG DAY

Not wasting any time today, hitting the gym early and lifting heavy, wish me luck brothers!

WARM UP (10:30 AM)

- 1 Set - Quarter Squat Jump
- 1 Set - Resistance Band Mobility (Sides + Front)
- 1 Set - Dynamic Stretch
- 1 Set - Scorpion Stretch Mobility
- 120 Sec - Resistance Band Stretch

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

- BARBELL SQUAT - W: 139 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
- STRAIGHT LEG DEADLIFTS - W: 164 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
- REVERSE HACK SQUAT (SS) - W: 208 Ib - 3x15 - (60 Sec Rest) - T: 3-0-2
- LYING LEG CURLS (SS) - W: 84 Ib - 3x15 - (60 Sec Rest) - T: 3-0-2

Targeted Muscle Groups:

BARBELL SQUAT
- Adductor Magnus
- Biceps Femoris
- Gluteus Maximus
- Semimembranosus
- Semitendinosus
- Vastus Intermedius
- Vastus Medialis
- Vastus Lateralis
- Soleus

STRAIGHT LEG DEADLIFTS
- Adductor Magnus
- Biceps femoris
- Gluteus maximus
- Semimembranosus
- Semitendinosus
- Erector Spinae (Deep)

REVERSE HACK SQUAT
- Rectus Femoris
- Vastus Lateralis
- Gluteus Maximus
- Vastus Medialis
- Adductor Magnus
- Soleus

LYING LEG CURLS
- Popliteus
- Gracilis
- Gastrocnemius (Lateral + Medial head)
- Semimembranosus
- Biceps Femoris
- Semitendinosus

MEAL PLAN

Meal 1: (6 AM) - Whole Grain Bread + Spinach Omelette
- 4 Slices - Whole Grain Bread
- 2 Tbsp - Peanut Butter
- 4 Eggs (whole)
- 5 Eggs (White)
- 2 Cups - Spinach
- 2 Sps - Chopped Onions
- 1 - Orange

Meal 2: (8 AM) - OatMeal
- 120g - Oats
- 60g - Almonds
- 60g - Walnuts
- 40g - Cashew
- 2 Scoops - Whey Isolate Protein
- 60g - Blueberries
- 1 - Apple
- 1 Tbsp - Cinnamon
- 2 Tbsp - Peanut Butter

Pre-workout (9:30 AM)
- 1 Cup - Black Coffee

Post-workout (1:30 PM)
- 10g - Creatine Monohydrate
- 2 Scoops - Whey Blend

SNACK (2:30 PM) - Greek Yogurt + Dried Fruit

Meal 3: (4:30 PM) - Sweet Potato + Grilled Chicken + Broccoli
- 2 - Boiled Sweet Potatoes
- 2 Cups - Broccoli
- 120g - Grilled Chicken
- 2 Cups - Spinach
- 2 Tbsp - Olive Oil
- ½ Cup - Tomato Sauce

Dinner (7 PM) - Brown Rice + Turkey Breasts
- 120g - Cooked Brown Rice
- 120g - Turkey Breasts
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 1 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
- ¼ Cup - Spring Onions

Your comments have kept me going strong, thanks all and stay safe.

 

[Masonic Bodybuilder]

Great update man. Thanks for sharing so much detail in this log. Diet looking really solid.

 

[DjuriEggink]

Great update man. Thanks for sharing so much detail in this log. Diet looking really solid.

Thank you brother man

 

[DjuriEggink]

(SEPTEMBER 16, 2022) SHOULDERS & ARMS

This is the 3rd training day of the 3rd week of my 12 week GVT program. I'll be at the gym in the afternoon, so wish me luck.

WARM UP (2:30 PM):

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

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

- DUMBBELL PRESS - W: 20 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
- LATERAL RAISES - W: 20 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
- BICEP DUMBBELL CURLS (SS) - W: 31 Ib - 3x15 - (60 Sec Rest) - T: 3-0-2
- TRICEP CABLE EXTENSIONS (SS) - W: 55 Ib - 3x15 - (60 Sec Rest) - T: 3-0-2

TARGETED MUSCLE GROUPS:

DUMBBELL PRESS
- Pectoral Major
- Anterior Deltoid
- Triceps Brachii

LATERAL RAISES
- Anterior Deltoid
- Lateral Deltoid
- Serratus Anterior

BICEP DUMBBELL CURLS
- Biceps Brachii (Short head)
- Biceps Brachii (Long head)
- Brachialis
- Brachioradialis

TRICEP CABLE EXTENSIONS
- Triceps (Lateral head, Long head & Medial long head)

Meal plan:

Breakfast (6AM)
- 5 - Whole eggs,
- 4 - Egg Whites,
- 4 Slices - Whole Wheat Bread,
- 2 Tbsp - Peanut Butter,
- 2 Cups - Strawberries
- 40g - Pecans
- 60g - Walnuts
- 40g - Hazelnuts
- 40g - Almonds

Mid-Morning (9AM)
- 2 - Bananas,
- 2 Scoops - Greek Yogurt,
- 4 Tbsp - Peanut Butter
- 1 Cup - Raspberries

Lunch (12 Noon)
- 2 Cans - Tuna,
- 4 Oz - Pasta,
- 1 Cup - Tomato Sauce,
- 3 Tbsp - Olive Oil,
- 2 Cups - Green Salad
- 2 Cups - Asparagus
- 2 Cups - Broccoli
- Trail mix

Pre-workout (1:30 PM)
- 2 Scoops - Concentrated Protein Powder

Post-workout (5 PM)
- 2 Scoops - Protein Powder
- 2 Scoops - Waxy Maize

Dinner (7 PM)
- 6 Oz - Chicken Breasts,
- 150g - Brown Rice,
- 2 Cups - Asparagus,
- 2 Cups - Broccoli,
- 2 Tbsp - Olive Oil,
- 2 Cups - Spinach,
- 1 Tbsp - Pasta Sauce

I'm going strong heading into the fourth week of my program. I also expect to receive my gear next week , here's hoping for a smooth session today, stay safe brothers.

 

[RealQuadzilla40]

(SEPTEMBER 16, 2022) SHOULDERS & ARMS

This is the 3rd training day of the 3rd week of my 12 week GVT program. I'll be at the gym in the afternoon, so wish me luck.

WARM UP (2:30 PM):

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

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

- DUMBBELL PRESS - W: 20 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
- LATERAL RAISES - W: 20 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
- BICEP DUMBBELL CURLS (SS) - W: 31 Ib - 3x15 - (60 Sec Rest) - T: 3-0-2
- TRICEP CABLE EXTENSIONS (SS) - W: 55 Ib - 3x15 - (60 Sec Rest) - T: 3-0-2

TARGETED MUSCLE GROUPS:

DUMBBELL PRESS
- Pectoral Major
- Anterior Deltoid
- Triceps Brachii

LATERAL RAISES
- Anterior Deltoid
- Lateral Deltoid
- Serratus Anterior

BICEP DUMBBELL CURLS
- Biceps Brachii (Short head)
- Biceps Brachii (Long head)
- Brachialis
- Brachioradialis

TRICEP CABLE EXTENSIONS
- Triceps (Lateral head, Long head & Medial long head)

Meal plan:

Breakfast (6AM)
- 5 - Whole eggs,
- 4 - Egg Whites,
- 4 Slices - Whole Wheat Bread,
- 2 Tbsp - Peanut Butter,
- 2 Cups - Strawberries
- 40g - Pecans
- 60g - Walnuts
- 40g - Hazelnuts
- 40g - Almonds

Mid-Morning (9AM)
- 2 - Bananas,
- 2 Scoops - Greek Yogurt,
- 4 Tbsp - Peanut Butter
- 1 Cup - Raspberries

Lunch (12 Noon)
- 2 Cans - Tuna,
- 4 Oz - Pasta,
- 1 Cup - Tomato Sauce,
- 3 Tbsp - Olive Oil,
- 2 Cups - Green Salad
- 2 Cups - Asparagus
- 2 Cups - Broccoli
- Trail mix

Pre-workout (1:30 PM)
- 2 Scoops - Concentrated Protein Powder

Post-workout (5 PM)
- 2 Scoops - Protein Powder
- 2 Scoops - Waxy Maize

Dinner (7 PM)
- 6 Oz - Chicken Breasts,
- 150g - Brown Rice,
- 2 Cups - Asparagus,
- 2 Cups - Broccoli,
- 2 Tbsp - Olive Oil,
- 2 Cups - Spinach,
- 1 Tbsp - Pasta Sauce

I'm going strong heading into the fourth week of my program. I also expect to receive my gear next week , here's hoping for a smooth session today, stay safe brothers.

great update on the diet
increase the protein