Approved Log Djuris Log

[DjuriEggink]

(NOVEMBER, 22) - WEEK 101 - DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT A

Workout A:

- Bent-Over Row: 3x20 - W: 349 Ib

- Bench Press: 3x20 - W: 376 Ib

- Back Squat: 3x20 - W: 483 Ib

- Overhead Shoulder Press: 3x20 - W: 272 Ib

- Deadlift: 2x20 - W: 520 Ib

NUTRITION:
OatMeal (6 AM)
- 150g - Oats
- 150g - Raspberries
- 2 scoops - Whey Isolate Protein
- 150g - Walnuts
- 150g - Cashews
- 150g - Almonds
- 150g - Sunflower seeds
- 3 tbsp - Natural Peanut butter
- 3 tbsp - Cinnamon

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

Wheat Bread, Spinach Omelette (8:30 AM)
- 5 slices - Whole wheat bread
- 6 - Whole eggs
- 7 - Egg whites
- 5 sps - chopped onions
- ½ Cup - Mushrooms
- ¼ Cup - Chia seeds
- 2 slices - Diced Ham
- 2 Cup - Spinach
- 100g - Pineapple
- 1 - Apple

Greek Yogurt + Fruit Snack (10 AM)
- 3 scoop - Greek yogurt
- 1 ½ Cup - Blueberries

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

Workout - Protein bar

Post-workout drink
- 5g - Creatine Monohydrate
- 2 scoop - Whey blend

Brown Rice + Pork tenderloin (3:30 PM)
- 150g - Brown rice (cooked)
- 450g - Pork Tenderloin (roasted)
- 2 Cup - Leafy salad greens
- 1 Cup - Tomatoes (chopped)
- 6 tbsp - BBQ sauce
- 1 Cup - Green beans
- ½ Cup - Yellow onions (diced)
Green chillies, ginger + garlic
- 2 Cup - Broccoli
- 2 Cup - Asparagus

White Fish Wrap (7 PM)
- 4 - Whole wheat wraps
- 450g - White fish
- 150g - Black beans
- 4 tbsp - Onions (chopped)
- 12g - Cumin
- 1 Cup - Tomatoes (cooked)
- 2 Cup - Lettuce
- 2 tbsp - Oregano (fresh)
- 1 Cup - Cucumber
- 1 Cup - Green peas

 

[CEO]

Bros this is an amazing lineup on the food
so many different things that you're eating

 

[ROIDDERS]

good job cycling the nuts
this way you don't end up with allergies

 

[chesty]

you're definitely getting amazing micronutrients
so many different vegetables in your diet

 

[Ulter]

love your updates man
you're looking huge

 

[e2]

you are a true champion
the amount of clean food you're eating is incredible

 

[2Thick]

zero junk food much respect for that
you're getting in the clean foods that you want

 

[QuadSweep]

what an amazing job on this log
imagine if everyone out there ate this healthy!

 

[BodyMonster34]

bro nice you getting in your red meat
good zinc and iron in your diet make a strong man

 

[JasonPriest]

seems like you are getting stronger and stronger as you go
wish everyone had your drive and motivation!

 

[Vadim Fedorov]

looking fantastic as always
mixing in the cucumbers and Sirloin sounds really good I'll have to try that

 

[wootoom]

this was a great back workout
you hit over 500 lbs on the deadlifts that's incredible

 

[DjuriEggink]

Bros this is an amazing lineup on the food
so many different things that you're eating

Thanks brother man

 

[DjuriEggink]

this was a great back workout
you hit over 500 lbs on the deadlifts that's incredible

Thank you brother

 

[DjuriEggink]

looking fantastic as always
mixing in the cucumbers and Sirloin sounds really good I'll have to try that

It's fantastic brother, try it

 

[DjuriEggink]

seems like you are getting stronger and stronger as you go
wish everyone had your drive and motivation!

Thanks brother

 

[DjuriEggink]

bro nice you getting in your red meat
good zinc and iron in your diet make a strong man

Thanks brother man

 

[DjuriEggink]

what an amazing job on this log
imagine if everyone out there ate this healthy!

Thanks brother

 

[DjuriEggink]

zero junk food much respect for that
you're getting in the clean foods that you want

Thanks brother

 

[DjuriEggink]

good job cycling the nuts
this way you don't end up with allergies

Yeah it works, thanks brother