Approved Log Djuris Log

[RealQuadzilla40]

Good morning brothers. I've entered into the 6th week of my current GVT program and the 12th week in all. This is an exciting time for me, as I stepped up my training in the 5th week, lifting heavy while increasing my sets and reps. Fortunately, I have not experienced any injuries during this time. Thank you brothers for your encouragement, I'll be posting an update of my log tomorrow with my shoulder and arms training, but I'm resting today, until then, stay safe brothers.

get rest and recover well

 

[Masonic Bodybuilder]

Great to hear your body responding well to the increased load.

 

[DjuriEggink]

get rest and recover well

Thanks brother

 

[DjuriEggink]

Great to hear your body responding well to the increased load.

Thank you brother man

 

[DjuriEggink]

(OCTOBER 4, 2022) SHOULDERS & ARMS

I'm now into the 6th and final week of my second GVT program making it 12 weeks in all. I stepped up my training last week by increasing my Sets and Reps while lifting heavy as well. I'll continue to do the same this week, as I want to finish this program really strongly. I'm also winding down my Test E (500mg/week), NPP (200mg/week) and Aromasin (25mg/day) cycle. Today, I'll be training my shoulders and arms. I thank you all for your encouragement throughout my training up to now.

WARM UP (10:40 AM):

- 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 PRESS - W: 60 Ib - 12x15 - (90 Sec Rest) - T: 4-0-2
- LATERAL RAISES - W: 32 Ib - 12x15 - (90 Sec Rest) - T: 4-0-2
- BICEP DUMBBELL CURLS (SS) - W: 48 Ib - 4x15 - (60 Sec Rest) - T: 3-0-2
- TRICEP CABLE EXTENSIONS (SS) - W: 88 Ib - 4x15 - (60 Sec Rest) - T: 3-0-2

TARGETED MUSCLE GROUPS:

DUMBBELL PRESS
- Pectoral Major
- Anterior Deltoid
- Triceps Brachii

LATERAL RAISES
- Anterior Deltoid
- Lateral Deltoid
- Serratus Anterior

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

TRICEP CABLE EXTENSIONS
- Triceps (Lateral head, Long head & Medial long head)

MEAL PLAN

OatMeal (5:30 AM)
- 120g - Oats
- 100g - Raspberries
- 2 scoops - Whey Isolate Protein
- 100g - Walnuts
- 80g - Cashews
- 2 tbsp - Natural Peanut butter
- 1 tbsp - Cinnamon

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

Wheat Bread, Spinach Omelette (8 AM)
- 4 slices - Whole wheat bread
- 4 - whole eggs
- 6 - egg whites
- 3 sps - chopped onions
- 2 cups - spinach
- 1 - Orange
- Trail mix

Greek Yogurt + Macadamias + Raspberries Snack (9 AM)
- 2 scoops - Greek yogurt
- ¼ Cup - Macadamias
- ¼ Cup - Almonds
- ¼ Cup - Raspberries

Pre-workout drink (10 AM):
- 1 cup - Black Coffee

Post-workout drink
- 5g - Creatine Monohydrate
- 2 scoops - Concentrated Protein

Brown Rice + Turkey Breast (2:30 PM)
- 150g - Brown rice (cooked)
- 150g - Turkey breast
- 5 eggs - 2 whole + 3 whites
- 1 tbsp - Tomato sauce
- Green chillies, ginger + garlic

White Fish Wrap (5 PM)
- 2 - Whole wheat wraps
- 400g - White fish
- 100g - Black beans
- 4 tbsp - Onions (chopped)
- 12g - Cumin
- 1 Cup - Walnuts + Almonds (crushed)
- 4 tbsp - Tomatoes (chopped)
- 1 Cup - Lettuce
- 1 Cup - Spinach

Pasta + Tuna (7:30 PM )
- 2 Cans - Tuna,
- 4 Oz - Pasta,
- 1 Cup - Tomato Sauce,
- 3 Tbsp - Olive Oil,
- 2 Cups - Green Salad
- 2 Cups - Asparagus
- 1 Cup - Spinach
- 1 Cup - Broccoli

I'll update my log tomorrow, see you then and stay safe

 

[going2cycle]

(OCTOBER 4, 2022) SHOULDERS & ARMS

I'm now into the 6th and final week of my second GVT program making it 12 weeks in all. I stepped up my training last week by increasing my Sets and Reps while lifting heavy as well. I'll continue to do the same this week, as I want to finish this program really strongly. I'm also winding down my Test E (500mg/week), NPP (200mg/week) and Aromasin (25mg/day) cycle. Today, I'll be training my shoulders and arms. I thank you all for your encouragement throughout my training up to now.

WARM UP (10:40 AM):

- 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 PRESS - W: 60 Ib - 12x15 - (90 Sec Rest) - T: 4-0-2
- LATERAL RAISES - W: 32 Ib - 12x15 - (90 Sec Rest) - T: 4-0-2
- BICEP DUMBBELL CURLS (SS) - W: 48 Ib - 4x15 - (60 Sec Rest) - T: 3-0-2
- TRICEP CABLE EXTENSIONS (SS) - W: 88 Ib - 4x15 - (60 Sec Rest) - T: 3-0-2

TARGETED MUSCLE GROUPS:

DUMBBELL PRESS
- Pectoral Major
- Anterior Deltoid
- Triceps Brachii

LATERAL RAISES
- Anterior Deltoid
- Lateral Deltoid
- Serratus Anterior

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

TRICEP CABLE EXTENSIONS
- Triceps (Lateral head, Long head & Medial long head)

MEAL PLAN

OatMeal (5:30 AM)
- 120g - Oats
- 100g - Raspberries
- 2 scoops - Whey Isolate Protein
- 100g - Walnuts
- 80g - Cashews
- 2 tbsp - Natural Peanut butter
- 1 tbsp - Cinnamon

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

Wheat Bread, Spinach Omelette (8 AM)
- 4 slices - Whole wheat bread
- 4 - whole eggs
- 6 - egg whites
- 3 sps - chopped onions
- 2 cups - spinach
- 1 - Orange
- Trail mix

Greek Yogurt + Macadamias + Raspberries Snack (9 AM)
- 2 scoops - Greek yogurt
- ¼ Cup - Macadamias
- ¼ Cup - Almonds
- ¼ Cup - Raspberries

Pre-workout drink (10 AM):
- 1 cup - Black Coffee

Post-workout drink
- 5g - Creatine Monohydrate
- 2 scoops - Concentrated Protein

Brown Rice + Turkey Breast (2:30 PM)
- 150g - Brown rice (cooked)
- 150g - Turkey breast
- 5 eggs - 2 whole + 3 whites
- 1 tbsp - Tomato sauce
- Green chillies, ginger + garlic

White Fish Wrap (5 PM)
- 2 - Whole wheat wraps
- 400g - White fish
- 100g - Black beans
- 4 tbsp - Onions (chopped)
- 12g - Cumin
- 1 Cup - Walnuts + Almonds (crushed)
- 4 tbsp - Tomatoes (chopped)
- 1 Cup - Lettuce
- 1 Cup - Spinach

Pasta + Tuna (7:30 PM )
- 2 Cans - Tuna,
- 4 Oz - Pasta,
- 1 Cup - Tomato Sauce,
- 3 Tbsp - Olive Oil,
- 2 Cups - Green Salad
- 2 Cups - Asparagus
- 1 Cup - Spinach
- 1 Cup - Broccoli

I'll update my log tomorrow, see you then and stay safe

I like your diet, you upping your fat intake?

 

[SteveSmi]

nice update, glad to see you eat your veggies for a change

 

[BodyMonster34]

bro nice rice good

 

[Vadim Fedorov]

Excellent log, keep going, we like it

 

[DjuriEggink]

I like your diet, you upping your fat intake?

Thank you brother man. Yes, it was necessary to do so

 

[DjuriEggink]

nice update, glad to see you eat your veggies for a change

Thank you brother. Lol you sound like my mother

 

[DjuriEggink]

bro nice rice good

Yes brother man, I love rice

 

[DjuriEggink]

Excellent log, keep going, we like it

Thank you brother

 

[DjuriEggink]

Thank you all for your comments, I am very sore from yesterday's session. I also had dizzy spells, but put that down to dehydration, as I felt better after getting my electrolytes back up. I was restless as well last night, hopefully I will get some rest today and be back with training my back and chest tomorrow, but until then, stay safe

 

[Mobster]

Post some start and finish pics

 

[Tiger Salman Khan]

Good log updates bro.....

 

[DjuriEggink]

Good log updates bro.....

Thanks brother

 

[DjuriEggink]

(OCTOBER 6, 2022) BACK & CHEST

Today I'm training my back and chest and I'll be hitting the gym by mid-day. I feel rested now and should continue with lifting heavy. Wish me luck.

WARM UP (12 PM)

- 25 Reps - HyperExtension
- 25 Reps Each Leg - Glute Kickbacks
- 25 Reps Each Leg - Fire Hydrant
- 20 Sec Hold Each Leg- Superman (Flying)
- 150 Sec - Resistance Band Stretch
- 2 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: 70 Ib - 12x15 - (90 Sec Rest) - T: 4-0-2
- REVERSE GRIP BARBELL ROWS - W: 151 Ib - 12x15 - (90 Sec Rest) - T: 4-0-2
- DUMBBELL PULLOVERS (SS) - W: 67 Ib - 4x15 - (60 Sec Rest) - T: 3-0-2
- ONE ARM DUMBBELL ROWS (SS) - W: 81 Ib - 4x15 - (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)

REVERSE GRIP BARBELL ROWS
- Posterior Deltoid
- Teres Minor
- Teres Major
- Trapezius (Lower + Middle)
- Infraspinatus
- Rhomboids (Deep)
- Latissimus Dorsi
- Pectoralis Major
- Brachialis
- Triceps Brachii (Long head)
- Biceps Brachii
- Brachioradialis

DUMBBELL PULLOVERS
- Latissimus Dorsi
- Upper Pectoralis Major
- Triceps Brachii
- Serratus Anterior
- External Oblique
- Rectus Abdominis

ONE ARM DUMBBELL ROW
- Infraspinatus
- Posterior Deltoid
- Middle + Lower Trapezius
- Teres Minor
- Teres Major
- Latissimus Dorsi

NUTRITION

Meal 1: (8 AM)
- 5 - Eggs
- 4 - Egg Whites
- 2 Slices Whole Wheat Bread
- 2 Tbsp - Peanut Butter
- 2 Cups - Strawberries
- 100g - Cashew
- 100g - Walnuts
- 100g - 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

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)
- 2 scoop - Greek yogurt
- ¼ Cup - Blueberries
- 80g - Hazelnuts
- 80g - Pecans

Meal 3: (7 PM)
- 150g - Brown Rice (Cooked)
- 150g - Chicken Breasts
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 1 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
- ¼ Cup - Sweet corn
- ¼ Cup - Green Peas

I'm hoping for an injury free session today, stay safe brothers

 

[Masonic Bodybuilder]

Glad to see you are feeling fine and back to training today. Nice update. And lots of veggies again to make Steve happy!!!

 

[sambee38]

(OCTOBER 6, 2022) BACK & CHEST

Today I'm training my back and chest and I'll be hitting the gym by mid-day. I feel rested now and should continue with lifting heavy. Wish me luck.

WARM UP (12 PM)

- 25 Reps - HyperExtension
- 25 Reps Each Leg - Glute Kickbacks
- 25 Reps Each Leg - Fire Hydrant
- 20 Sec Hold Each Leg- Superman (Flying)
- 150 Sec - Resistance Band Stretch
- 2 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: 70 Ib - 12x15 - (90 Sec Rest) - T: 4-0-2
- REVERSE GRIP BARBELL ROWS - W: 151 Ib - 12x15 - (90 Sec Rest) - T: 4-0-2
- DUMBBELL PULLOVERS (SS) - W: 67 Ib - 4x15 - (60 Sec Rest) - T: 3-0-2
- ONE ARM DUMBBELL ROWS (SS) - W: 81 Ib - 4x15 - (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)

REVERSE GRIP BARBELL ROWS
- Posterior Deltoid
- Teres Minor
- Teres Major
- Trapezius (Lower + Middle)
- Infraspinatus
- Rhomboids (Deep)
- Latissimus Dorsi
- Pectoralis Major
- Brachialis
- Triceps Brachii (Long head)
- Biceps Brachii
- Brachioradialis

DUMBBELL PULLOVERS
- Latissimus Dorsi
- Upper Pectoralis Major
- Triceps Brachii
- Serratus Anterior
- External Oblique
- Rectus Abdominis

ONE ARM DUMBBELL ROW
- Infraspinatus
- Posterior Deltoid
- Middle + Lower Trapezius
- Teres Minor
- Teres Major
- Latissimus Dorsi

NUTRITION

Meal 1: (8 AM)
- 5 - Eggs
- 4 - Egg Whites
- 2 Slices Whole Wheat Bread
- 2 Tbsp - Peanut Butter
- 2 Cups - Strawberries
- 100g - Cashew
- 100g - Walnuts
- 100g - 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

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)
- 2 scoop - Greek yogurt
- ¼ Cup - Blueberries
- 80g - Hazelnuts
- 80g - Pecans

Meal 3: (7 PM)
- 150g - Brown Rice (Cooked)
- 150g - Chicken Breasts
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 1 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
- ¼ Cup - Sweet corn
- ¼ Cup - Green Peas

I'm hoping for an injury free session today, stay safe brothers

good amounts of fats I like this log