Approved Log Djuris Log

[Mobster]

That's some volume on the press

 

[Vadim Fedorov]

Excellent log, keep going, we like it

 

[DjuriEggink]

That's some volume on the press

Yes brother man. In retrospect, I might have pushed it a bit.

 

[DjuriEggink]

Excellent log, keep going, we like it

Thank you brother man. I'm doing my best.

 

[Tiger Salman Khan]

Solid log update bro......

 

[DjuriEggink]

Solid log update bro......

Thank you brother

 

[DjuriEggink]

(SEPTEMBER 6, 2022) BACK & CHEST

I'm training my BACK & CHEST today. Last Sunday, I may have overexerted myself in my shoulder & arm workout. Thankfully, I feel a whole lot better after resting yesterday and taking N2guard for muscle cramps. I'll be getting to gym mid-day, wish me luck.

WARM UP (12 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)

- FLAT DUMBBELL PRESS - W: 54 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
- WIDE GRIP T-BAR ROWS - W: 117 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
- DECLINE DUMBBELL FLYES (SS) - W: 49 Ib - 3x12 - (60 Sec Rest) - T: 3-0-2
- WIDE GRIP PULL DOWNS (SS) - W: 112 Ib - 3x12 - (60 Sec Rest) - T: 3-0-2

Targeted Muscle Groups:

FLAT DUMBBELL PRESS
- Anterior Deltoid
- Upper Pectoralis Major
- Lower Pectoralis Major
- Triceps Brachii
- Biceps Brachii (Short head)

WIDE GRIP T-BAR ROWS
- Posterior Deltoid
- Teres Minor
- Teres Major
- Trapezius (Lower + Middle)
- Infraspinatus
- Brachialis
- Pectoralis Major
- Latissimus Dorsi

DECLINE DUMBBELL FLYES
- Upper Pectoralis Major
- Lower Pectoralis Major
- Anterior Deltoid
- Biceps Brachii (Short head)

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

NUTRITION:

Breakfast: Meal 1: OatMeal (7 AM)
- 100g - Oats
- 80g - Raspberries
- 2 Scoops - Whey Isolate Protein
- 60g - Hazelnuts
- 80g - Pine nuts
- 40g - Walnuts
- 1 tbsp - Natural Peanut butter
- A pinch - Cinnamon

Supp.
- 1 Cap - Fish oil
- 1 Cap - Multivitamin

Meal 2: Spinach Omelette + Whole Wheat Bread (9 AM)
- 6 slices - Whole wheat bread
- 5 - Whole eggs
- 7 - Egg whites
- 3 Sps - Chopped onions
- 2 Cups - Spinach
- 1 - Orange
- Trail mix

Pre-workout drink (11:30 AM):
- 1 Cup - Coffee (Black)

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

Meal 3: Greek Yogurt + Fruit Snack (4 PM)
- 2 scoops - Greek yogurt
- ¼ Cup - Blueberries
- ¼ Cup - Raspberries

Meal 4: Brown Rice + Turkey Breast (6 PM)
- 150g - Cooked Brown rice
- 150g - Chicken breast
- 4 - whole eggs
- 5 - egg whites
- 1 tbsp - BBQ sauce
- 2 Cups - Broccoli
- 2 Cups - Asparagus
- Green chillies, ginger + garlic

I'm hoping this workout goes well, i'll drop an update tomorrow, stay safe brothers.

 

[GHgut4life]

(SEPTEMBER 6, 2022) BACK & CHEST

I'm training my BACK & CHEST today. Last Sunday, I may have overexerted myself in my shoulder & arm workout. Thankfully, I feel a whole lot better after resting yesterday and taking N2guard for muscle cramps. I'll be getting to gym mid-day, wish me luck.

WARM UP (12 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)

- FLAT DUMBBELL PRESS - W: 54 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
- WIDE GRIP T-BAR ROWS - W: 117 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
- DECLINE DUMBBELL FLYES (SS) - W: 49 Ib - 3x12 - (60 Sec Rest) - T: 3-0-2
- WIDE GRIP PULL DOWNS (SS) - W: 112 Ib - 3x12 - (60 Sec Rest) - T: 3-0-2

Targeted Muscle Groups:

FLAT DUMBBELL PRESS
- Anterior Deltoid
- Upper Pectoralis Major
- Lower Pectoralis Major
- Triceps Brachii
- Biceps Brachii (Short head)

WIDE GRIP T-BAR ROWS
- Posterior Deltoid
- Teres Minor
- Teres Major
- Trapezius (Lower + Middle)
- Infraspinatus
- Brachialis
- Pectoralis Major
- Latissimus Dorsi

DECLINE DUMBBELL FLYES
- Upper Pectoralis Major
- Lower Pectoralis Major
- Anterior Deltoid
- Biceps Brachii (Short head)

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

NUTRITION:

Breakfast: Meal 1: OatMeal (7 AM)
- 100g - Oats
- 80g - Raspberries
- 2 Scoops - Whey Isolate Protein
- 60g - Hazelnuts
- 80g - Pine nuts
- 40g - Walnuts
- 1 tbsp - Natural Peanut butter
- A pinch - Cinnamon

Supp.
- 1 Cap - Fish oil
- 1 Cap - Multivitamin

Meal 2: Spinach Omelette + Whole Wheat Bread (9 AM)
- 6 slices - Whole wheat bread
- 5 - Whole eggs
- 7 - Egg whites
- 3 Sps - Chopped onions
- 2 Cups - Spinach
- 1 - Orange
- Trail mix

Pre-workout drink (11:30 AM):
- 1 Cup - Coffee (Black)

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

Meal 3: Greek Yogurt + Fruit Snack (4 PM)
- 2 scoops - Greek yogurt
- ¼ Cup - Blueberries
- ¼ Cup - Raspberries

Meal 4: Brown Rice + Turkey Breast (6 PM)
- 150g - Cooked Brown rice
- 150g - Chicken breast
- 4 - whole eggs
- 5 - egg whites
- 1 tbsp - BBQ sauce
- 2 Cups - Broccoli
- 2 Cups - Asparagus
- Green chillies, ginger + garlic

I'm hoping this workout goes well, i'll drop an update tomorrow, stay safe brothers.

you're pushing it hard nice

 

[Vadim Fedorov]

Excellent log, keep going, we like it

 

[DjuriEggink]

you're pushing it hard nice

Thank you brother

 

[DjuriEggink]

Excellent log, keep going, we like it

Thank you brother man

 

[DjuriEggink]

Today (Sept, 7) is rest day. I'll work my legs tomorrow. I also place an order for gear yesterday, I took advantage of an offer from one of the Anabolex sources. I hope they come good. I'll update this log tomorrow, but until then, stay safe.

 

[Mobster]

Rest day for me today. Much needed

 

[Tiger Salman Khan]

Keep going bro....you're doing good......

 

[DjuriEggink]

(SEPTEMBER 8, 2022) LEG DAY

I'm lifting heavy for my leg training today. I should hit the gym before 10 AM.

WARM UP (10:15 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)

- HACK SQUATS - W: 208 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
- ONE LEGGED LEG PRESS - W: 188 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
- DUMBBELL WALKING LUNGES (SS) - W: 40 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:

HACK SQUATS
- Adductor Magnus
- Biceps Femoris
- Gluteus Maximus
- Semimembranosus
- Semitendinosus
- Vastus Intermedius
- Vastus Medialis
- Vastus Lateralis

ONE LEGGED LEG PRESS
- Adductor Magnus
- Biceps femoris
- Gluteus maximus
- Semimembranosus
- Semitendinosus

DUMBBELL WALKING LUNGES
- 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 - Pineapple

Meal 2: (8 AM) - OatMeal
- 80g - Oats
- 60g - Almonds
- 60g - Walnuts
- 40g - Cashew
- 2 Scoops - Whey Isolate Protein
- 40g - Blueberries
- 1 - Apple
- 1 Tbsp - Cinnamon
- 2 Tbsp - Peanut Butter

Pre-workout (9:15 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

Fingers crossed, everything goes well in training today. I'll provide an update in my next log post, stay safe.

 

[DjuriEggink]

Keep going bro....you're doing good......

Thanks brother

 

[BigArms42]

(SEPTEMBER 8, 2022) LEG DAY

I'm lifting heavy for my leg training today. I should hit the gym before 10 AM.

WARM UP (10:15 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)

- HACK SQUATS - W: 208 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
- ONE LEGGED LEG PRESS - W: 188 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
- DUMBBELL WALKING LUNGES (SS) - W: 40 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:

HACK SQUATS
- Adductor Magnus
- Biceps Femoris
- Gluteus Maximus
- Semimembranosus
- Semitendinosus
- Vastus Intermedius
- Vastus Medialis
- Vastus Lateralis

ONE LEGGED LEG PRESS
- Adductor Magnus
- Biceps femoris
- Gluteus maximus
- Semimembranosus
- Semitendinosus

DUMBBELL WALKING LUNGES
- 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 - Pineapple

Meal 2: (8 AM) - OatMeal
- 80g - Oats
- 60g - Almonds
- 60g - Walnuts
- 40g - Cashew
- 2 Scoops - Whey Isolate Protein
- 40g - Blueberries
- 1 - Apple
- 1 Tbsp - Cinnamon
- 2 Tbsp - Peanut Butter

Pre-workout (9:15 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

Fingers crossed, everything goes well in training today. I'll provide an update in my next log post, stay safe.

great update

 

[DjuriEggink]

great update

Thank you brother

 

[DjuriEggink]

Leg day is never easy for me. Massive cramping experienced, although I kind of expected it to be fair. Resting today and I'll just keep my feet up in truth. I'm hoping i'll be up for my shoulders and arms workout tomorrow (Sept, 10). I'll see you then, stay safe brothers.

 

[DjuriEggink]

(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.