Approved Log Djuris Log

[DjuriEggink]

nice quality update as always

Thanks brother

 

[DjuriEggink]

(SEPT 24) - WEEK 142 - 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

Have a great day brothers

 

[xyle9999]

(SEPT 24) - WEEK 142 - 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

Have a great day brothers

Nice workout and diet, I never tried avocado oil that's maybe an idea to add on my diet as well

 

[DjuriEggink]

Nice workout and diet, I never tried avocado oil that's maybe an idea to add on my diet as well

It's good brother, trust me

 

[DjuriEggink]

(SEPT 26) - WEEK 143 - 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

Have great weekend brothers and stay safe!

 

[xyle9999]

(SEPT 26) - WEEK 143 - 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

Have great weekend brothers and stay safe!

NICE WEIGHT BRO

 

[DjuriEggink]

NICE WEIGHT BRO

Thanks brother

 

[DjuriEggink]

(SEPT 29) - WEEK 143 - 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:
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

Good morning brothers!

 

[DjuriEggink]

(OCT 1) - WEEK 143 - 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
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

 

[xyle9999]

(OCT 1) - WEEK 143 - 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
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

View attachment 32434

Quality update as always

 

[DjuriEggink]

Quality update as always

Thanks brother

 

[DjuriEggink]

(SEPT 29) - WEEK 144 - 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:
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

TGIF! Have a great weekend brothers

 

[xyle9999]

(SEPT 29) - WEEK 144 - 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:
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

TGIF! Have a great weekend brothers

Nice update impressed by your bench press weight

Have a nice week end

 

[DjuriEggink]

Nice update impressed by your bench press weight

Have a nice week end

Thanks brother. Have a great weekend

 

[DjuriEggink]

Hi brothers,
I'll be modifying my routine from today. Basically, on Mondays I'll be focused on my Legs and Push Power, Wednesday's will be for my Upper Body and Core while Friday's will be dedicated to my Posterior Chain and Full Body.

My maintenance calories will be around 2,700 kcal/day, but with recommended intake for lean muscle gain at 2,900 to 3,000 kcal/day. Nevertheless, my daily protein target will be between 180 to 200 g, while my daily carbs and fats target will be 300 to 330 g and 70 to 80 g respectively.

Meanwhile, Tues/Thurs/Sat/Sun will be for active recovery. Nothing special just light walking (with my dog), some cycling, and a lot of stretching.


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

Have a great week and stay safe brothers.

 

[xyle9999]

Hi brothers,
I'll be modifying my routine from today. Basically, on Mondays I'll be focused on my Legs and Push Power, Wednesday's will be for my Upper Body and Core while Friday's will be dedicated to my Posterior Chain and Full Body.

My maintenance calories will be around 2,700 kcal/day, but with recommended intake for lean muscle gain at 2,900 to 3,000 kcal/day. Nevertheless, my daily protein target will be between 180 to 200 g, while my daily carbs and fats target will be 300 to 330 g and 70 to 80 g respectively.

Meanwhile, Tues/Thurs/Sat/Sun will be for active recovery. Nothing special just light walking (with my dog), some cycling, and a lot of stretching.


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

Have a great week and stay safe brothers.

View attachment 32628

Nice update bros

 

[DjuriEggink]

Nice update bros

Thanks brother

 

[DjuriEggink]

DAY 2 – UPPER BODY + CORE

- Overhead Dumbbell Press: 4×8 - W40 lb each (90 sec)
- Pull-ups or Lat Pulldown: 4×8 Bodyweight / W120 lb (60 sec)
- Incline Dumbbell Press: 3×10 - W45 lb (60 sec)
- Chest Supported Dumbbell Row: 3×10 - W55 lb (60 sec)
- Face Pull + Lateral Raise Superset: 3×12 each - W30 lb / W12 lb (45 sec)
- Cable Crunch: 3×15 - W30 lb (45 sec)


DAY 2 – UPPER BODY + CORE

Breakfast:

- Protein smoothie (milk, 1 scoop whey, oats, banana, peanut butter)

Snack:

- 2 boiled eggs + fruit

Lunch:

- Grilled turkey or tuna sandwich (whole-grain bread)
- Side salad with olive oil

Snack (Pre-workout):

- Greek yogurt + small handful of walnuts

Dinner:

- Chicken stir-fry with rice or quinoa
- Steamed broccoli

Before bed:

- Cottage cheese or low-fat yogurt

 

[DjuriEggink]

DAY 3 – POSTERIOR CHAIN + FULL BODY

- Deadlift: 4×5 - W225 lb (90 sec)
- Front Squat: 3×8 - W115 lb (90 sec)
- Dumbbell Bench Press: 3×10 - W45 lb (60 sec)
- Barbell Shrugs: 3×12 - W155 lb (60 sec)
- Biceps Curl + Triceps Pushdown Superset: 3×10 - W30 lb curl / W50 lb pushdown (45 sec)
- Farmer’s Carry: 3×30 sec - W55 lb (60 sec)

DAY 3 – FULL BODY

Breakfast:

- 3 eggs + avocado toast (2 slices)
- Green tea or coffee

Snack (Post-workout):

- Whey protein + banana or apple

Lunch:

- Grilled fish (tilapia/salmon)
- Plantain or yam (1 cup)
- Veggies (carrots, spinach)

Snack:

- Protein bar or smoothie

Dinner:

- Beef stew or baked chicken
- Brown rice + vegetables

Before bed:

- Glass of milk or casein protein shake


Really busy weekend ahead. Stay safe brothers.

 

[DjuriEggink]

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