Approved Log Djuris Log

[DjuriEggink]

One of my favorite things about the foods that you're consuming is that they're very clean.
I think the only thing is the tomato sauce that might be a little heavy,

Thanks brother.

 

[DjuriEggink]

(DECEMBER, 11) - WEEK 104 - DAY 2 - PHASE 3 STRENGTH TRAINING - WORKOUT A

Workout A:

- Bent-Over Row: 3x15 - W: 354 Ib

- Bench Press: 3x15 - W: 381 Ib

- Back Squat: 3x15 - W: 488 Ib

- Overhead Shoulder Press: 3x15 - W: 277 Ib

- Deadlift: 2x15 - W: 525 Ib

NUTRITION:
OatMeal (6 AM)
- 170g - Oats
- 170g - Raspberries
- 2½ scoops - Whey Isolate Protein
- 170g - Walnuts
- 170g - Cashews
- 170g - Almonds
- 170g - Sunflower seeds
- 3½ tbsp - Natural Peanut butter
- 3½ tbsp - Cinnamon

Supp.
- 1½ cap - Fish oil
- 1½ cap - Multivitamin

Wheat Bread, Spinach Omelette (8:30 AM)
- 5 slices - Whole wheat bread
- 6 - Whole eggs
- 7 - Egg whites
- 7 sps - chopped onions
- 1½ Cup - Mushrooms
- ½ Cup - Chia seeds
- 4 slices - Diced Ham
- 2½ Cup - Spinach
- 120g - Pineapple
- 1½ - Apple

Greek Yogurt + Fruit Snack (10 AM)
- 3 scoop - Greek yogurt
- 2 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)
- 170g - Brown rice (cooked)
- 500g - 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
- 500g - White fish
- 170g - Black beans
- 4 tbsp - Onions (chopped)
- 12g - Cumin
- 1 Cup - Tomatoes (cooked)
- 2 Cup - Lettuce
- 2 tbsp - Oregano (fresh)
- 1 Cup - Cucumber
- 1½ Cup - Green peas

Keeping the grind! Stay safe brothers

 

[DjuriEggink]

(December 13) - WEEK 104 - DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT B

Workout B:

- Lat Pulldown: 3x15 - W: 335 Ib

- Dumbbell Bench Press: 3x15 - W: 208 Ib

- Sled Leg Press: 3x15 - W: 785 Ib

- Dumbbell Shoulder Press: 3x15 - W: 173 Ib

- Power Clean: 2x15 - W: 356 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

It's Friday. Have a great weekend and stay safe

 

[DjuriEggink]

(DECEMBER, 16) - WEEK 105 - DAY 1 - PHASE 3 STRENGTH TRAINING - WORKOUT A

Workout A:

- Bent-Over Row: 3x20 - W: 354 Ib

- Bench Press: 3x20 - W: 381 Ib

- Back Squat: 3x20 - W: 488 Ib

- Overhead Shoulder Press: 3x20 - W: 277 Ib

- Deadlift: 2x20 - W: 525 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

Slow Monday? Get to grind regardless, stay safe brothers

 

[DjuriEggink]

(December 18) - WEEK 105 - DAY 2 - PHASE 3 STRENGTH TRAINING - WORKOUT B

Workout B:

- Lat Pulldown: 3x20 - W: 335 Ib

- Dumbbell Bench Press: 3x20 - W: 208 Ib

- Sled Leg Press: 3x20 - W: 785 Ib

- Dumbbell Shoulder Press: 3x20 - W: 173 Ib

- Power Clean: 2x20 - W: 356 lb

NUTRITION:
OatMeal (6 AM)
- 170g - Oats
- 170g - Raspberries
- 2½ scoops - Whey Isolate Protein
- 170g - Walnuts
- 170g - Cashews
- 170g - Almonds
- 170g - Sunflower seeds
- 3½ tbsp - Natural Peanut butter
- 3½ tbsp - Cinnamon

Supp.
- 1½ cap - Fish oil
- 1½ cap - Multivitamin

Wheat Bread, Spinach Omelette (8:30 AM)
- 5 slices - Whole wheat bread
- 6 - Whole eggs
- 7 - Egg whites
- 7 sps - chopped onions
- 1½ Cup - Mushrooms
- ½ Cup - Chia seeds
- 4 slices - Diced Ham
- 2½ Cup - Spinach
- 120g - Pineapple
- 1½ - Apple

Greek Yogurt + Fruit Snack (10 AM)
- 3 scoop - Greek yogurt
- 2 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)
- 170g - Brown rice (cooked)
- 500g - 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
- 500g - White fish
- 170g - Black beans
- 4 tbsp - Onions (chopped)
- 12g - Cumin
- 1 Cup - Tomatoes (cooked)
- 2 Cup - Lettuce
- 2 tbsp - Oregano (fresh)
- 1 Cup - Cucumber
- 1½ Cup - Green peas

Have a wonderful day all and stay safe, we keep grinding

 

[DjuriEggink]

(DECEMBER, 20) - WEEK 105 - DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT A

Workout A:

- Bent-Over Row: 3x15 - W: 359 Ib

- Bench Press: 3x15 - W: 386 Ib

- Back Squat: 3x15 - W: 493 Ib

- Overhead Shoulder Press: 3x15 - W: 282 Ib

- Deadlift: 2x15 - W: 530 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

Merry Christmas and Happy New Year in advance brothers. Stay safe

 

[wootoom]

Amazing micronutrients in your meals, you are sensational.
Keep up the good work.

 

[Vadim Fedorov]

That's great that you come in peace because nobody would want to mess with you.

Plus, you got those scary, tattoos on your face.

 

[2Thick]

Keep it going, man. Look at those workouts that you're putting together, amazing.

 

[e2]

One of the things I respect about you is that you get in so much fruits and vegetables in your diet,
you must have been a rabbit in your past life.

 

[Ulter]

Heck of a job on this training. Wow.

386 lbs on the bench, n doing 15. Repetitions.

 

[chesty]

Nice job on the deadlifts and nice job on your nutrition.
Back squats, looking incredible. And so those, the bent over rows,

 

[ROIDDERS]

Your building some strong legs with that style of training.

Making me hungry with that list of food that you're eating.

 

[CEO]

Bros much respect for this, the meals look like they're on point.
Happy New Year to you brother, and we'll talk soon.

 

[DjuriEggink]

Amazing micronutrients in your meals, you are sensational.
Keep up the good work.

Thank you brother

 

[DjuriEggink]

Bros much respect for this, the meals look like they're on point.
Happy New Year to you brother, and we'll talk soon.

Thank you brotherman and happy holidays to you and yours

 

[DjuriEggink]

That's great that you come in peace because nobody would want to mess with you.

Plus, you got those scary, tattoos on your face.

LoL I'm a teddy bear brother

 

[DjuriEggink]

Your building some strong legs with that style of training.

Making me hungry with that list of food that you're eating.

Thanks brother, although I'll be changing some things (in my diet) by next year. Happy holidays

 

[DjuriEggink]

Nice job on the deadlifts and nice job on your nutrition.
Back squats, looking incredible. And so those, the bent over rows,

Thanks brother

 

[DjuriEggink]

Heck of a job on this training. Wow.

386 lbs on the bench, n doing 15. Repetitions.

Thanks brother. And here I am thinking I'm slacking on the bench