Approved Log Djuris Log

[DjuriEggink]

great update on the diet
increase the protein

Thank you advice brother man

 

[DjuriEggink]

(SEPTEMBER 18, 2022) BACK & CHEST

I'm hitting the gym at noon and training my back & chest today. No real concern to report from my shoulder and arm session on Friday.

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 BENCH PRESS - W: 130 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
- OVERHAND GRIP BARBELL ROWS - W: 112 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
- DUMBBELL PULLOVERS (SS) - W: 46 Ib - 3x15 - (60 Sec Rest) - T: 3-0-2
- NEUTRAL GRIP SEATED CABLE ROWS (SS) - W: 51 Ib - 3x15 - (60 Sec Rest) - T: 3-0-2

Targeted Muscle Groups:

FLAT BENCH PRESS
- Anterior Deltoid
- Upper Pectoralis Major
- Lower Pectoralis Major
- Triceps Brachii

OVERHAND GRIP BARBELL ROWS
- Posterior Deltoid
- Teres Minor
- Teres Major
- Trapezius (Lower + Middle)
- Infraspinatus
- Brachialis
- Rhomboids (Deep)
- Latissimus Dorsi

DUMBBELL PULLOVERS
- Lower Pectoralis Major
- Posterior Deltoid
- Triceps Brachii (Long head)
- Latissimus Dorsi
- Teres Major

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

NUTRITION:

Breakfast: Meal 1: OatMeal (7 AM)
- 150g - Oats
- 100g - Blueberries
- 2 Scoops - Whey Isolate Protein
- 80g - Hazelnuts
- 80g - Pecans
- 60g - Walnuts
- 2 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
- ¼ Cup - Almonds

Meal 4: Brown Rice + Chicken 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'll update my log tomorrow. I hope you enjoy your weekend, thanks for all the support and stay safe brothers.

 

[Mike_wh00]

Not enough sets or exercise

 

[DjuriEggink]

Not enough sets or exercise

Thank you brother, but the sets for my GVT program should suffice for my hypertrophy training

 

[DjuriEggink]

Good morning brothers. I'm into my 4the week of my 2nd GVT program, but I'm resting today. I'll be working my leg tomorrow (Sept, 20, 2022). I've also been tracking my ordered gear, it should arrive this week *knock on wood* . I'll update my log tomorrow, stay safe brothers.

 

[starboy]

Good morning brothers. I'm into my 4the week of my 2nd GVT program, but I'm resting today. I'll be working my leg tomorrow (Sept, 20, 2022). I've also been tracking my ordered gear, it should arrive this week *knock on wood* . I'll update my log tomorrow, stay safe brothers.

Lets get more updates
we waiting on you

 

[DjuriEggink]

(SEPTEMBER 20, 2022) LEG DAY

I'm training my legs today, using n2guard for cramps has been useful, but I'm hoping that I can go through this session without any major issues.

WARM UP (10 AM):

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

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

- FRONT BARBELL SQUAT - W: 139 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
- BARBELL DEADLIFTS - W: 139 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
- LEG EXTENSIONS (SS) - W: 127 lb - 3x15 - (60 Sec Rest) - T: 3-0-2
- STANDING SINGLE LEG CABLE CURLS (SS) - W: 26 Ib - 3x15 - (60 Sec Rest) - T: 3-0-2

Targeted Muscle Groups:

FRONT BARBELL SQUAT
- Rectus Femoris
- Vastus Medialis
- Vastus Lateralis
- Gastrocnemius
- Adductor Magnus
- Gluteus Maximus
- Soleus

BARBELL DEADLIFTS
- Erector Spinae (Deep)
- Hamstrings
- Quadriceps
- Adductor Magnus
- Gluteus Maximus
- Soleus

LEG EXTENSIONS
- Rectus Femoris
- Vastus Lateralis
- Vastus Medialis

STANDING SINGLE LEG CABLE CURLS
- Hamstrings
- Gluteus Maximus

NUTRITION:

Breakfast: Meal 1: OatMeal (6 AM)
- 150g - Oats
- 80g - Blueberries
- 2 scoops - Whey Isolate Protein
- 80g - Almonds
- 80g - Walnuts
- 60g - Cashews
- 2 tbsp - Natural Peanut butter
- A pinch - Cinnamon

Supp.
- 1 cap - Fish oil
- 1 cap - Multivitamin

Meal 2: Whole Wheat Bread, Spinach Omelette (8:30 AM)
- 4 slices - Whole wheat bread
- 5 - whole eggs plus
- 5 - egg whites
- 3 sps - chopped onions
- 2 cups - spinach
- 100g - Pineapple
- Trail mix

Pre-workout drink (9:15 AM):
- 1 cup - Coffee (Black)

Post-workout drink (1:30 PM)
- 5g - Creatine Monohydrate
- 1 scoop - Concentrated protein or Whey blend

Meal 3: Greek Yogurt + Fruit Snack (3 PM)
- 2 scoop - Greek yogurt
- ¼ Cup - Blueberries
- ¼ Cup - Macadamias

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

Stay safe brothers.

 

[going2cycle]

(SEPTEMBER 20, 2022) LEG DAY

I'm training my legs today, using n2guard for cramps has been useful, but I'm hoping that I can go through this session without any major issues.

WARM UP (10 AM):

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

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

- FRONT BARBELL SQUAT - W: 139 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
- BARBELL DEADLIFTS - W: 139 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
- LEG EXTENSIONS (SS) - W: 127 lb - 3x15 - (60 Sec Rest) - T: 3-0-2
- STANDING SINGLE LEG CABLE CURLS (SS) - W: 26 Ib - 3x15 - (60 Sec Rest) - T: 3-0-2

Targeted Muscle Groups:

FRONT BARBELL SQUAT
- Rectus Femoris
- Vastus Medialis
- Vastus Lateralis
- Gastrocnemius
- Adductor Magnus
- Gluteus Maximus
- Soleus

BARBELL DEADLIFTS
- Erector Spinae (Deep)
- Hamstrings
- Quadriceps
- Adductor Magnus
- Gluteus Maximus
- Soleus

LEG EXTENSIONS
- Rectus Femoris
- Vastus Lateralis
- Vastus Medialis

STANDING SINGLE LEG CABLE CURLS
- Hamstrings
- Gluteus Maximus

NUTRITION:

Breakfast: Meal 1: OatMeal (6 AM)
- 150g - Oats
- 80g - Blueberries
- 2 scoops - Whey Isolate Protein
- 80g - Almonds
- 80g - Walnuts
- 60g - Cashews
- 2 tbsp - Natural Peanut butter
- A pinch - Cinnamon

Supp.
- 1 cap - Fish oil
- 1 cap - Multivitamin

Meal 2: Whole Wheat Bread, Spinach Omelette (8:30 AM)
- 4 slices - Whole wheat bread
- 5 - whole eggs plus
- 5 - egg whites
- 3 sps - chopped onions
- 2 cups - spinach
- 100g - Pineapple
- Trail mix

Pre-workout drink (9:15 AM):
- 1 cup - Coffee (Black)

Post-workout drink (1:30 PM)
- 5g - Creatine Monohydrate
- 1 scoop - Concentrated protein or Whey blend

Meal 3: Greek Yogurt + Fruit Snack (3 PM)
- 2 scoop - Greek yogurt
- ¼ Cup - Blueberries
- ¼ Cup - Macadamias

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

Stay safe brothers.

honestly I think @DjuriEggink should be VIP
amazing quality detail in this log

 

[DjuriEggink]

honestly I think @DjuriEggink should be VIP
amazing quality detail in this log

I'm speechless, thank you brother man

 

[DjuriEggink]

The good news is that my gear should arrive today. I should be at my son's school later as well, other than that I'm off training, but should be hitting the gym tomorrow for a shoulder and chest session. Stay safe brothers.

 

[GHgut4life]

The good news is that my gear should arrive today. I should be at my son's school later as well, other than that I'm off training, but should be hitting the gym tomorrow for a shoulder and chest session. Stay safe brothers.

Great! lets see your cycle part of the log, looking forward to it

 

[Mike_wh00]

Thank you brother, but the sets for my GVT program should suffice for my hypertrophy training

Gotcha

 

[DjuriEggink]

Great! lets see your cycle part of the log, looking forward to it

Yes brother

 

[DjuriEggink]

Gotcha

Brother man

 

[DjuriEggink]

(SEPTEMBER 22, 2022) SHOULDERS & ARMS

I'm happy to post that I got my gear delivered yesterday. And so far I'm happy with what I got. I had initially wanted to order from my regular source, but decided to take a advantage of the weekly promo offer for Test E from UPSTEROID. To avoid having to split my order between two sources, I took a gamble and ordered (Primo, NPP, Aromasin & Test E) all I needed from their website on the 6th, so it took about 3 weeks to reach me which is still fair. Anyway, today my focus is on training my shoulders and arms. I'll step up my warm up with 2 sets each of shoulder mobility with cable, push ups and resistance band mobility while I'll maintain my workout Tempo, and sets, but increase my SS reps to 17. Wish me luck.

WARM UP (2:30 PM):

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

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

- DUMBBELL SHOULDER PRESS - W: 42 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 - 3x17 - (60 Sec Rest) - T: 3-0-2
- LYING DB TRICEPS EXTENSIONS (SS) - W: 27 Ib - 3x17 - (60 Sec Rest) - T: 3-0-2

TARGETED MUSCLE GROUPS:

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

DUMBBELL LATERAL RAISES
- Supraspinatus (Deep)
- Serratus Anterior
- Anterior Deltoid
- Lateral Deltoid

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

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

Meal plan:

Breakfast (6AM)
- 5 - Eggs,
- 4 - Egg Whites,
- 4 Slices - Whole Wheat Bread,
- 2 Tbsp - Peanut Butter,
- 2 Cups - Strawberries
- 80g - Pecans
- 80g - Walnuts
- 40g - Hazelnuts
- 40g - Brazil nuts

Mid-Morning (9AM)
- 4 - Bananas,
- 2 Cup - Greek Yogurt,
- ¼ Cup - Raspberries
- ¼ Cup - Blueberries
- 4 Tbsp - Peanut Butter

Lunch (12 Noon)
- 2 Cans - Tuna,
- 4 Oz - Pasta,
- 1 Cup - Tomato Sauce,
- 3 Tbsp - Olive Oil,
- 2 Cups - Green Salad
- 2 Cups - Lettuce
- Spring onions, Sweet corn, Peas
- 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 - Turkey Breasts,
- 150g - Brown Rice,
- 2 Cups - Asparagus,
- 2 Cups - Broccoli,
- 2 Tbsp - Olive Oil,
- 2 Cups - Spinach,
- 1 Tbsp - Pasta Sauce

I'll maintain Test E- 500mg/week, NPP - 200mg/week, Primo - 300mg/week and Aromasin - 25mg/day leading into the 5th and 6th week (12 week overall) of my GVT program.

I'll update my log tomorrow, but until then, stay safe brothers.

P.S: I have decided to attach screenshots and a photo of ordered gear. I hope @UPsteroid will give me a discount on any order I place in the future.

 

[UPsteroid]

(SEPTEMBER 22, 2022) SHOULDERS & ARMS

I'm happy to post that I got my gear delivered yesterday. And so far I'm happy with what I got. I had initially wanted to order from my regular source, but decided to take a advantage of the weekly promo offer for Test E from UPSTEROID. To avoid having to split my order between two sources, I took a gamble and ordered (Primo, NPP, Aromasin & Test E) all I needed from their website on the 6th, so it took about 3 weeks to reach me which is still fair. Anyway, today my focus is on training my shoulders and arms. I'll step up my warm up with 2 sets each of shoulder mobility with cable, push ups and resistance band mobility while I'll maintain my workout Tempo, and sets, but increase my SS reps to 17. Wish me luck.

WARM UP (2:30 PM):

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

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

- DUMBBELL SHOULDER PRESS - W: 42 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 - 3x17 - (60 Sec Rest) - T: 3-0-2
- LYING DB TRICEPS EXTENSIONS (SS) - W: 27 Ib - 3x17 - (60 Sec Rest) - T: 3-0-2

TARGETED MUSCLE GROUPS:

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

DUMBBELL LATERAL RAISES
- Supraspinatus (Deep)
- Serratus Anterior
- Anterior Deltoid
- Lateral Deltoid

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

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

Meal plan:

Breakfast (6AM)
- 5 - Eggs,
- 4 - Egg Whites,
- 4 Slices - Whole Wheat Bread,
- 2 Tbsp - Peanut Butter,
- 2 Cups - Strawberries
- 80g - Pecans
- 80g - Walnuts
- 40g - Hazelnuts
- 40g - Brazil nuts

Mid-Morning (9AM)
- 4 - Bananas,
- 2 Cup - Greek Yogurt,
- ¼ Cup - Raspberries
- ¼ Cup - Blueberries
- 4 Tbsp - Peanut Butter

Lunch (12 Noon)
- 2 Cans - Tuna,
- 4 Oz - Pasta,
- 1 Cup - Tomato Sauce,
- 3 Tbsp - Olive Oil,
- 2 Cups - Green Salad
- 2 Cups - Lettuce
- Spring onions, Sweet corn, Peas
- 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 - Turkey Breasts,
- 150g - Brown Rice,
- 2 Cups - Asparagus,
- 2 Cups - Broccoli,
- 2 Tbsp - Olive Oil,
- 2 Cups - Spinach,
- 1 Tbsp - Pasta Sauce

I'll maintain Test E- 500mg/week, NPP - 200mg/week, Primo - 300mg/week and Aromasin - 25mg/day leading into the 5th and 6th week (12 week overall) of my GVT program.

I'll update my log tomorrow, but until then, stay safe brothers.

P.S: I have decided to attach screenshots and a photo of ordered gear. I hope @UPsteroid will give me a discount on any order I place in the future.
View attachment 3020View attachment 3021View attachment 3022

We are excited for you Sir and happy that you are satisfied with our service. We would be more than willing to offer you a discount on subsequent orders as well. Thank you for your patronage.

 

[Masonic Bodybuilder]

Great update man. Awesome to see everything arrived as expected!

 

[RealQuadzilla40]

(SEPTEMBER 22, 2022) SHOULDERS & ARMS

I'm happy to post that I got my gear delivered yesterday. And so far I'm happy with what I got. I had initially wanted to order from my regular source, but decided to take a advantage of the weekly promo offer for Test E from UPSTEROID. To avoid having to split my order between two sources, I took a gamble and ordered (Primo, NPP, Aromasin & Test E) all I needed from their website on the 6th, so it took about 3 weeks to reach me which is still fair. Anyway, today my focus is on training my shoulders and arms. I'll step up my warm up with 2 sets each of shoulder mobility with cable, push ups and resistance band mobility while I'll maintain my workout Tempo, and sets, but increase my SS reps to 17. Wish me luck.

WARM UP (2:30 PM):

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

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

- DUMBBELL SHOULDER PRESS - W: 42 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 - 3x17 - (60 Sec Rest) - T: 3-0-2
- LYING DB TRICEPS EXTENSIONS (SS) - W: 27 Ib - 3x17 - (60 Sec Rest) - T: 3-0-2

TARGETED MUSCLE GROUPS:

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

DUMBBELL LATERAL RAISES
- Supraspinatus (Deep)
- Serratus Anterior
- Anterior Deltoid
- Lateral Deltoid

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

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

Meal plan:

Breakfast (6AM)
- 5 - Eggs,
- 4 - Egg Whites,
- 4 Slices - Whole Wheat Bread,
- 2 Tbsp - Peanut Butter,
- 2 Cups - Strawberries
- 80g - Pecans
- 80g - Walnuts
- 40g - Hazelnuts
- 40g - Brazil nuts

Mid-Morning (9AM)
- 4 - Bananas,
- 2 Cup - Greek Yogurt,
- ¼ Cup - Raspberries
- ¼ Cup - Blueberries
- 4 Tbsp - Peanut Butter

Lunch (12 Noon)
- 2 Cans - Tuna,
- 4 Oz - Pasta,
- 1 Cup - Tomato Sauce,
- 3 Tbsp - Olive Oil,
- 2 Cups - Green Salad
- 2 Cups - Lettuce
- Spring onions, Sweet corn, Peas
- 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 - Turkey Breasts,
- 150g - Brown Rice,
- 2 Cups - Asparagus,
- 2 Cups - Broccoli,
- 2 Tbsp - Olive Oil,
- 2 Cups - Spinach,
- 1 Tbsp - Pasta Sauce

I'll maintain Test E- 500mg/week, NPP - 200mg/week, Primo - 300mg/week and Aromasin - 25mg/day leading into the 5th and 6th week (12 week overall) of my GVT program.

I'll update my log tomorrow, but until then, stay safe brothers.

P.S: I have decided to attach screenshots and a photo of ordered gear. I hope @UPsteroid will give me a discount on any order I place in the future.
View attachment 3020View attachment 3021View attachment 3022

Great this is the best log with the best delivery proof

Upsteroid.com is as legit as it gets, super good source I trust them

 

[DjuriEggink]

Great update man. Awesome to see everything arrived as expected!

Thank you brother man

 

[DjuriEggink]

Great this is the best log with the best delivery proof

Upsteroid.com is as legit as it gets, super good source I trust them

Thank you brother, I'm happy that I joined this forum in all honesty