Approved Log Djuris Log

[DjuriEggink]

you taking any gear djuri?

Yes brother man. Test E (500mg/wk) , NPP (200 mg/wk) with antiestrogen.

 

[DjuriEggink]

log is good man nice info

Thank you brother. More to come on Monday, just an intro, currently on my rest day. Leg day on Monday, so I'll provide more details on training, diet, and so on.

 

[DjuriEggink]

you taking supplements anything?

Yes brother, I'll provide details on Monday.

 

[DjuriEggink]

following this Log
much respect for you posting it
thats me in the avatar and if you want to post a pic just blur out your face and tats if you have them

Thank you brother, I respect you more. I'll do my best to provide as much detail as possible.

 

[DjuriEggink]

welcome to the forum

when you are ready to purchase your steroids make sure to head over to domesticsupply. we just restocked

Thank you brother, I'm already a customer of domesticsupply, top source. Thanks again.

 

[DjuriEggink]

bro welcome to forum.

Thank you brother.

 

[RoySimpson]

Keep us posted brother!

 

[Mobster]

Great start to the log

 

[DjuriEggink]

Keep us posted brother!

I will brother. Today is my rest day, but intense leg work tomorrow. Wish me luck.

 

[DjuriEggink]

Great start to the log

Thank you brother.

 

[Tiger Salman Khan]

Add yoga to your routine....waiting for more updates on this log..........

 

[DjuriEggink]

Day 1:

I already started my 6 week GVT program four weeks ago. This week makes it the 5th week. However, I intend to run another 6 week GVT program after this one. I will then follow it up with 7 days of rest before maintaining a regular hypertrophy program.

There's no easy way to post a log, so I'll provide my schedule for today now rather than later when I'll probably be to tired.

**TODAY IS LEG DAY**

I had a rest day on Sunday (August 14, 2022) and today (Monday, August, 15, 2022) is LEG DAY training!

**Workout Summary:**

- Training Split: Shoulders & Arms, Back & Chest & Legs

- Compound movement tempo (4-0-2): 4 Sec in lowering weight, 2 Sec in changing direction & lifting weights

- Isolation movement tempo (3-0-2): 3 Sec in lowering weights, 2 Sec in changing information direction & lifting weights

- Workout days: All-things-being equal = 1 day on (training), 1 day off (rest)

**WARM UP:**

- 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 (12 Noon to 1:30 PM):**

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

- BARBELL SQUATS - W: 135 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2

- BARBELL DEADLIFTS - W: 135 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2

- LYING LEG CURLS (SS) - W: 80 lb - 3x12

- LEG EXTENSIONS (SS) - W: 121 Ib - 3x12

Notes:

- Lying Leg Curls & Leg Extensions are SuperSets. So I work a Set of 12 Reps for each exercise, then take a 60 Sec break before the next Set.

- I don't bother with Cardio because this workout is intense enough as it is.

- My 1-RM for Barbells is a weight of 225 Ib (102 kg) (2 plates of 45 Ib each on either side + Barbell weight of 45 Ib), workout weight = 60% of 1-RM = 135 Ib (61 kg).

- My 1-RM for Lying Leg Curls = 134 Ib (61 kg), workout weight - 60% of 1-RM = 80 Ib (36 kg).

- My 1-RM for Leg Ext. is 201 Ib (91 kg), workout weight - 60% of 1-RM = 121 Ib (55 kg).

**Targeted Muscle Groups:**

BARBELL SQUATS

- Adductor magnus

- Biceps femoris

- Gluteus maximus

- Semimembranosus

- Semitendinosus

BARBELL DEADLIFTS

- Adductor magnus

- Erector spinae (deep)

- Hamstrings

- Gluteus maximus

- Soleus

- Quadriceps

LYING LEG CURLS

- Biceps femoris

- Gastrocnemius (lateral head)

- Gastrocnemius (medial head)

- Gracilis

- Semimembranosus

- Semitendinosus

LEG EXTENSIONS

- Gluteus maximus

- Hamstrings

- Soleus

- Rectus femoris

- Vastus lateralis

- Vastus medialis

**Gear:**

- 500 mg - Test E - weekly

- 200 mg - NPP - weekly

Notes:

- My weekly Test E/NPP stack helps to boost my strength, and promote muscle mass. NPP is particularly useful to me as it helps in relieving joint pain.

**Diet Plan Summary:**

- Maintenance calories:
My Maintenance 10% surplus amounts to approx. 2,764 kcals, my daily calorie limit for the week.

- Macro Split vis-a-vis 2,764 kcals:
P= 230g
C= 365g
F= 43g

Proteins:

- Lean Goat or Lamb,

- Turkey or Chicken breasts

- Fish - mainly Salmon and Tuna

- Whole eggs

- Egg whites

- Greek yogurt

- Casein

- Whey, and so on.

Carbs:

- Brown rice

- Cooked/raw veggies

- Fruits

- Legumes

- Oats

- Sweet potatoes

- Whole wheat, and so on.

Fat:

- Fatty fish

- Olive oil

- Peanut butter

- Nuts & seeds

- While eggs, and so on.

Fluids:

- Water

- Green Tea

- Black Coffee

- Coconut water

Supplement Stack:

- Creatine Monohydrate

- Fish Oils

- Glucosamine

- Multivitamins

- Whey Protein

Notes:

- I avoid processed or junk food like the plague.

- I don't drink alcohol or smoke cigarettes.

- I must admit that the Macro Split is just a guide, and in truth, the volume and frequency of my meals are dependent on my appetite. What's most important to me is that I eat clean.

NUTRITION:

Depending on my appetite, I can have up to five meals plus small snacks per day. However, my meal plan for today (August 15, 2022) is as follows:

Breakfast: Meal 1: Oat Meal (6 AM)

- 60 to 80g - Oats

- 40 to 60g - Grapes, Raspberries or Blueberries

- 1 to 2 scoops - Whey Isolate Protein

- 15 to 20g - Almonds or Walnuts

- 15 to 20g - Cashews

- 1 tbsp - Natural Peanut butter

- A pinch - Cinnamon

Supp.

- 1 cap - Fish oil

- 1 cap - Multivitamin

Meal 2: Whole Wheat Bread, Omelette + Spinach (8:30 AM)

- Whole wheat bread - 4 slices

- 3 to 4 whole eggs plus 5 to 7 egg whites

- 3 sps - chopped onions

- 2 cups - spinach

- 100g - Pineapple or 1 orange

Meal 3: Greek Yogurt + Fruit Snack (10 AM)

- 1 scoop - Greek yogurt

- Blueberries

Pre-workout drink (11:30 AM):

- 1 cup - Coffee (Black)


Workout drink (12 Noon to 1:30 PM):

- Bottled water

Post-workout drink (1:30 PM):

- 5g - Creatine Monohydrate

- 1 scoop - Concentrated protein or Whey blend

Meal 4: Brown Rice + Turkey Breast (2:30 PM):

- 150g - Cooked Brown rice

- 150g - Turkey breast

- 5 eggs - 2 while + 3 whites

- 1 tbsp - Pasta sauce

- Green chillies, ginger + garlic

Meal 5: Sweet Potato + Grilled Chicken (6:30 PM):

- 2 - Boiled Sweet potatoes

- 1 cup - Broccoli

- 2 - Grilled chicken thighs

Please note that the meal stated my change slightly, as I eat as I feel most times. Tomorrow (Tuesday) is a rest day (Aug. 16 , 2022), I'll be back on Wednesday (Aug. 18, 2022) when I'll be working my Shoulders & Arms.

 

[starboy]

Day 1:

I already started my 6 week GVT program four weeks ago. This week makes it the 5th week. However, I intend to run another 6 week GVT program after this one. I will then follow it up with 7 days of rest before maintaining a regular hypertrophy program.

There's no easy way to post a log, so I'll provide my schedule for today now rather than later when I'll probably be to tired.

**TODAY IS LEG DAY**

I had a rest day on Sunday (August 14, 2022) and today (Monday, August, 15, 2022) is LEG DAY training!

**Workout Summary:**

- Training Split: Shoulders & Arms, Back & Chest & Legs

- Compound movement tempo (4-0-2): 4 Sec in lowering weight, 2 Sec in changing direction & lifting weights

- Isolation movement tempo (3-0-2): 3 Sec in lowering weights, 2 Sec in changing information direction & lifting weights

- Workout days: All-things-being equal = 1 day on (training), 1 day off (rest)

**WARM UP:**

- 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 (12 Noon to 1:30 PM):**

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

- BARBELL SQUATS - W: 135 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2

- BARBELL DEADLIFTS - W: 135 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2

- LYING LEG CURLS (SS) - W: 80 lb - 3x12

- LEG EXTENSIONS (SS) - W: 121 Ib - 3x12

Notes:

- Lying Leg Curls & Leg Extensions are SuperSets. So I work a Set of 12 Reps for each exercise, then take a 60 Sec break before the next Set.

- I don't bother with Cardio because this workout is intense enough as it is.

- My 1-RM for Barbells is a weight of 225 Ib (102 kg) (2 plates of 45 Ib each on either side + Barbell weight of 45 Ib), workout weight = 60% of 1-RM = 135 Ib (61 kg).

- My 1-RM for Lying Leg Curls = 134 Ib (61 kg), workout weight - 60% of 1-RM = 80 Ib (36 kg).

- My 1-RM for Leg Ext. is 201 Ib (91 kg), workout weight - 60% of 1-RM = 121 Ib (55 kg).

**Targeted Muscle Groups:**

BARBELL SQUATS

- Adductor magnus

- Biceps femoris

- Gluteus maximus

- Semimembranosus

- Semitendinosus

BARBELL DEADLIFTS

- Adductor magnus

- Erector spinae (deep)

- Hamstrings

- Gluteus maximus

- Soleus

- Quadriceps

LYING LEG CURLS

- Biceps femoris

- Gastrocnemius (lateral head)

- Gastrocnemius (medial head)

- Gracilis

- Semimembranosus

- Semitendinosus

LEG EXTENSIONS

- Gluteus maximus

- Hamstrings

- Soleus

- Rectus femoris

- Vastus lateralis

- Vastus medialis

**Gear:**

- 500 mg - Test E - weekly

- 200 mg - NPP - weekly

Notes:

- My weekly Test E/NPP stack helps to boost my strength, and promote muscle mass. NPP is particularly useful to me as it helps in relieving joint pain.

**Diet Plan Summary:**

- Maintenance calories:
My Maintenance 10% surplus amounts to approx. 2,764 kcals, my daily calorie limit for the week.

- Macro Split vis-a-vis 2,764 kcals:
P= 230g
C= 365g
F= 43g

Proteins:

- Lean Goat or Lamb,

- Turkey or Chicken breasts

- Fish - mainly Salmon and Tuna

- Whole eggs

- Egg whites

- Greek yogurt

- Casein

- Whey, and so on.

Carbs:

- Brown rice

- Cooked/raw veggies

- Fruits

- Legumes

- Oats

- Sweet potatoes

- Whole wheat, and so on.

Fat:

- Fatty fish

- Olive oil

- Peanut butter

- Nuts & seeds

- While eggs, and so on.

Fluids:

- Water

- Green Tea

- Black Coffee

- Coconut water

Supplement Stack:

- Creatine Monohydrate

- Fish Oils

- Glucosamine

- Multivitamins

- Whey Protein

Notes:

- I avoid processed or junk food like the plague.

- I don't drink alcohol or smoke cigarettes.

- I must admit that the Macro Split is just a guide, and in truth, the volume and frequency of my meals are dependent on my appetite. What's most important to me is that I eat clean.

NUTRITION:

Depending on my appetite, I can have up to five meals plus small snacks per day. However, my meal plan for today (August 15, 2022) is as follows:

Breakfast: Meal 1: Oat Meal (6 AM)

- 60 to 80g - Oats

- 40 to 60g - Grapes, Raspberries or Blueberries

- 1 to 2 scoops - Whey Isolate Protein

- 15 to 20g - Almonds or Walnuts

- 15 to 20g - Cashews

- 1 tbsp - Natural Peanut butter

- A pinch - Cinnamon

Supp.

- 1 cap - Fish oil

- 1 cap - Multivitamin

Meal 2: Whole Wheat Bread, Omelette + Spinach (8:30 AM)

- Whole wheat bread - 4 slices

- 3 to 4 whole eggs plus 5 to 7 egg whites

- 3 sps - chopped onions

- 2 cups - spinach

- 100g - Pineapple or 1 orange

Meal 3: Greek Yogurt + Fruit Snack (10 AM)

- 1 scoop - Greek yogurt

- Blueberries

Pre-workout drink (11:30 AM):

- 1 cup - Coffee (Black)


Workout drink (12 Noon to 1:30 PM):

- Bottled water

Post-workout drink (1:30 PM):

- 5g - Creatine Monohydrate

- 1 scoop - Concentrated protein or Whey blend

Meal 4: Brown Rice + Turkey Breast (2:30 PM):

- 150g - Cooked Brown rice

- 150g - Turkey breast

- 5 eggs - 2 while + 3 whites

- 1 tbsp - Pasta sauce

- Green chillies, ginger + garlic

Meal 5: Sweet Potato + Grilled Chicken (6:30 PM):

- 2 - Boiled Sweet potatoes

- 1 cup - Broccoli

- 2 - Grilled chicken thighs

Please note that the meal stated my change slightly, as I eat as I feel most times. Tomorrow (Tuesday) is a rest day (Aug. 16 , 2022), I'll be back on Wednesday (Aug. 18, 2022) when I'll be working my Shoulders & Arms.

Awesome update I see good meal plans but I would add more fats
nuts oils etc

 

[CEO]

bros good log hella detailed, your fat intake seems off though

 

[ROIDDERS]

log is going awesome Im supporting it

 

[QuadSweep]

good good log

 

[Ulter]

you going up with pump log

 

[e2]

good log man good log

 

[2Thick]

fat intake going up?

 

[MONSTRO]

following your log