hardcore TGIF
Brother manhardcore TGIF
(AUGUST 26) - WEEK 89 - DAY 2 - PHASE 3 STRENGTH TRAINING - WORKOUT B
Workout B:
- Lat Pulldown: 3x15 - W: 300 Ib
- Dumbbell Bench Press: 3x15 - W: 173 Ib
- Sled Leg Press: 3x15 - W: 750 Ib
- Dumbbell Shoulder Press: 3x15 - W: 138 Ib
- Power Clean: 2x15 - W: 321 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) - Brown Rice + Turkey Breasts
- 150g - Cooked Brown Rice
- 450g - Turkey
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 1 Cup - Black Beans
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
New working week, same grind
, stay safe brothers
Workout B:
- Lat Pulldown: 3x15 - W: 300 Ib
- Dumbbell Bench Press: 3x15 - W: 173 Ib
- Sled Leg Press: 3x15 - W: 750 Ib
- Dumbbell Shoulder Press: 3x15 - W: 138 Ib
- Power Clean: 2x15 - W: 321 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) - Brown Rice + Turkey Breasts
- 150g - Cooked Brown Rice
- 450g - Turkey
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 1 Cup - Black Beans
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
New working week, same grind
, stay safe brothers 
@DjuriEggink as always TRUE beast(AUGUST 26) - WEEK 89 - DAY 2 - PHASE 3 STRENGTH TRAINING - WORKOUT B
Workout B:
- Lat Pulldown: 3x15 - W: 300 Ib
- Dumbbell Bench Press: 3x15 - W: 173 Ib
- Sled Leg Press: 3x15 - W: 750 Ib
- Dumbbell Shoulder Press: 3x15 - W: 138 Ib
- Power Clean: 2x15 - W: 321 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) - Brown Rice + Turkey Breasts
- 150g - Cooked Brown Rice
- 450g - Turkey
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 1 Cup - Black Beans
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
New working week, same grind
View attachment 13455
Nice update @DjuriEggink(AUGUST 26) - WEEK 89 - DAY 2 - PHASE 3 STRENGTH TRAINING - WORKOUT B
Workout B:
- Lat Pulldown: 3x15 - W: 300 Ib
- Dumbbell Bench Press: 3x15 - W: 173 Ib
- Sled Leg Press: 3x15 - W: 750 Ib
- Dumbbell Shoulder Press: 3x15 - W: 138 Ib
- Power Clean: 2x15 - W: 321 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) - Brown Rice + Turkey Breasts
- 150g - Cooked Brown Rice
- 450g - Turkey
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 1 Cup - Black Beans
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
New working week, same grind
View attachment 13455
Appreciate the supportNice update @DjuriEggink
(AUGUST, 28) - WEEK 89 - DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT A
Workout A:
- Bent-Over Row: 3x12 - W: 329 Ib
- Bench Press: 3x12 - W: 356 Ib
- Back Squat: 3x12 - W: 463 Ib
- Overhead Shoulder Press: 3x12 - W: 252 Ib
- Deadlift: 2x12 - W: 500 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
Nothing like a cuppa early on he morning, stay safe brothers
Workout A:
- Bent-Over Row: 3x12 - W: 329 Ib
- Bench Press: 3x12 - W: 356 Ib
- Back Squat: 3x12 - W: 463 Ib
- Overhead Shoulder Press: 3x12 - W: 252 Ib
- Deadlift: 2x12 - W: 500 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
Nothing like a cuppa early on he morning, stay safe brothers
you are grinding like a madman I have a lot of respect for it
Thanks bro
Thanks brother
Respect brother
Similar threads
Similar threads
-
-
Approved Log My Phoenix Transformation cycle Log- Started by Justlearning22
- Replies: 428
-
Approved Log Testosterone Cypionate 250mgs 10 week Cycle Log- Started by Maxrep
- Replies: 24
-
Approved Log My natty+ cycle, enclomiphene and MK677 Log- Started by yass001
- Replies: 26
-
-
-
Approved Log Old body, Young mind - fighter - TRT and Equipoise cycle Log- Started by AK-47s
- Replies: 309
-
Approved Log My Journey to a better life Log- Started by Trespassing_minds
- Replies: 328
-
-
Approved Log My testosterone trenbolone cycle log- Started by Brazygiant1
- Replies: 214
-
-
Approved Log My Testosterone Trenbolone Primobolan Cycle Log- Started by shaneo75
- Replies: 245
-
Approved Log Testosterone Trenbolone Winstrol Cycle Log- Started by Deca_Ready
- Replies: 59
-
Approved Log Testosterone Masteron Road to stage Log- Started by Bigcheese2000
- Replies: 216
-
-
Approved Log My First cycle Log - Testosterone Enanthate Only- Started by EliLikesGear
- Replies: 76
-
Approved Log Testosterone Trenbolone Anavar 12 week cycle Log - A journey back- Started by jacksonsmalls
- Replies: 22
-
Approved Log Testosterone Blend and NPP Cycle Log- Started by n8cantrell
- Replies: 772
-
Approved Log Testosterone Masteron Cycle Log
- Started by Bigcheese2000
- Replies: 88
-
Approved Log My Testosterone and Anavar with PCT Log- Started by Maddog1979
- Replies: 22
-
Approved Log My Testosterone Cypionate Masteron Propionate cycle Log- Started by FlowMasterFlex
- Replies: 34
-
Approved Log My Osgear Ultima Pharma Sustanon and Deca cycle Log- Started by ChrMarcus
- Replies: 103
-
Approved Log Body Transformation Fat Loss - Testosterone cycle Log- Started by pat7x
- Replies: 215
-
Approved Log Preparing for 100 mile run & fat loss journey Log - Female- Started by Princess Belle
- Replies: 19
-
-
-
Approved Log New cycle - Testosterone Anavar Anadrol Log- Started by Jacksonsteven
- Replies: 65
-
Approved Log Bercos 12 Week Cycle Testosterone, Trenbolone, Anavar - Hybrid Athlete Cycle Log- Started by Berco
- Replies: 53
-
Approved Log Testosterone, Trenbolone, Winstrol summer cut-recomp Cycle Log- Started by JJ286
- Replies: 176
-
Approved Log My First Testosterone Anavar N2Guard cutting cycle Log- Started by Monogordo5
- Replies: 928
-
Approved Log My First testosterone deca durabolin cycle Log- Started by impressiveSACK
- Replies: 91
-
Approved Log JJs 8 week Trenbolone Enanthate - Anavar - Testosterone Cypionate cycle Log- Started by jj210tx
- Replies: 843
-
-
-
-
-
Approved Log My 8 week SARMS Lgd4033 nutrobal mk677 testosterone cypionate cycle LOG
- Started by jj210tx
- Replies: 281
-
-
-
-
Approved Log My Testosterone, Anavar, Winstrol, Cardarine Log- Started by DMFE
- Replies: 173
-
Approved Log Testosterone Trenbolone Equipoise Napsgear Puritysourcelabs Log- Started by jw3man
- Replies: 310
-
Approved Log My First Testosterone cycle diet training Log- Started by Eneiched402
- Replies: 27
-
-
Approved Log GW-0742, Andarine S4, S23 Two-month Cycle Log- Started by Lexx2004
- Replies: 121
-
Approved Log My Second Cycle Testosterone and Anavar Log- Started by ILVerduco
- Replies: 19
-
Approved Log New cycle Testosterone Anavar Cardarine Log- Started by evox267
- Replies: 39
-
Approved Log Testosterone Cypionate and Winstrol Log- Started by Mfischer83
- Replies: 16
-
-
Approved Log Domestic-Supply Beligas HGH and BPC157 Recovery Cycle Log- Started by Noah Wixx
- Replies: 299