Approved Log Djuris Log

[DjuriEggink]

Solid update....keep killing it......

Thank you brother

 

[DjuriEggink]

12 x 15? wow

Not easy brother, but the weight is comfortable TBH, I have upped it for week 3, so I'll have less sets/reps

 

[Mobster]

Not easy brother, but the weight is comfortable TBH, I have upped it for week 3, so I'll have less sets/reps

It's a LOT of volume so yeah... not easy lol

 

[DjuriEggink]

(OCTOBER 31, 2022) - Day 2 - Week 3 - Phase 1 - Strength training

I'll be running my "Workout 2" split today with 8 Set and 10 Reps per workout. As explained in my earlier log, I'll be lifting heavy with 90% of a new 1RM for each exercise. I didn't experience much pain from my last session, and a weekend of recovery surely helps.

Training summary:

- Back Squat - legs
- Bench Press - chest
- Deadlift - entire body

Warm Ups (2:30 PM)

- 120 Sec - Resistance Band Stretch
- 1 Set - Push Ups + Lat Pull Down
- 20 Reps - HyperExtension

- Back Squat: 8x10 - Former: 287 Ib (1RM) / New: 381 Ib (1RM), Former: W: 258 Ib / New: W: 342 Ib (90% of 1RM) - (90 sec rest between sets)

- Bench Press: 8x10 - Former: 217 Ib (1RM) / New: W: 291 Ib (1RM), Former: W: 195 Ib / New: 261 Ib (90% of 1RM) - (90 sec rest between sets)

- Deadlift: 8x10 - Former: 336 Ib (1RM) / New: 440 Ib (1RM), Former: W: 302 Ib / New: W: 396 Ib (90% of 1RM) - (90 sec rest between sets)

NUTRITION:

Breakfast (6AM)
- 5 - Eggs,
- 4 - Egg Whites,
- 4 Slices - Whole Wheat Bread,
- 2 Tbsp - Peanut Butter,
- 2 Cups - Strawberries
- 80g - Pecans
- 100g - Walnuts
- 80g - Hazelnuts
- 60g - Brazil nuts

Mid-Morning (9AM)
- 4 - Bananas,
- 2 Cup - Greek Yogurt,
- ¼ Cup - Raspberries
- ¼ Cup - Blueberries
- 2 Tbsp - Peanut Butter

Lunch (12 Noon)
- 2 Cans - Tuna,
- 4 Oz - Pasta,
- 1 Cup - Tomato Sauce,
- 3 Tbsp - Olive Oil,
- 2 Cups - Green Salad
- 2 Cups - Lettuce
- Spring onions, Sweet corn, Peas
- Trail mix

Pre-workout (1:30 PM)
- 2 Scoops - Concentrated Protein Powder

Post-workout (5 PM)
- 2 Scoops - Protein Powder
- 2 Scoops - Waxy Maize

Dinner (7 PM)
- 6 Oz - Turkey Breasts,
- 150g - Brown Rice,
- 2 Cups - Asparagus,
- 2 Cups - Broccoli,
- 2 Tbsp - Olive Oil,
- 2 Cups - Spinach,
- 1 Tbsp - Pasta Sauce

I'll update my log on Wednesday, 2nd November, until then, stay safe brothers

 

[SteveSmi]

nice update, lots of veggies

 

[GHgut4life]

(OCTOBER 31, 2022) - Day 2 - Week 3 - Phase 1 - Strength training

I'll be running my "Workout 2" split today with 8 Set and 10 Reps per workout. As explained in my earlier log, I'll be lifting heavy with 90% of a new 1RM for each exercise. I didn't experience much pain from my last session, and a weekend of recovery surely helps.

Training summary:

- Back Squat - legs
- Bench Press - chest
- Deadlift - entire body

Warm Ups (2:30 PM)

- 120 Sec - Resistance Band Stretch
- 1 Set - Push Ups + Lat Pull Down
- 20 Reps - HyperExtension

- Back Squat: 8x10 - Former: 287 Ib (1RM) / New: 381 Ib (1RM), Former: W: 258 Ib / New: W: 342 Ib (90% of 1RM) - (90 sec rest between sets)

- Bench Press: 8x10 - Former: 217 Ib (1RM) / New: W: 291 Ib (1RM), Former: W: 195 Ib / New: 261 Ib (90% of 1RM) - (90 sec rest between sets)

- Deadlift: 8x10 - Former: 336 Ib (1RM) / New: 440 Ib (1RM), Former: W: 302 Ib / New: W: 396 Ib (90% of 1RM) - (90 sec rest between sets)

NUTRITION:

Breakfast (6AM)
- 5 - Eggs,
- 4 - Egg Whites,
- 4 Slices - Whole Wheat Bread,
- 2 Tbsp - Peanut Butter,
- 2 Cups - Strawberries
- 80g - Pecans
- 100g - Walnuts
- 80g - Hazelnuts
- 60g - Brazil nuts

Mid-Morning (9AM)
- 4 - Bananas,
- 2 Cup - Greek Yogurt,
- ¼ Cup - Raspberries
- ¼ Cup - Blueberries
- 2 Tbsp - Peanut Butter

Lunch (12 Noon)
- 2 Cans - Tuna,
- 4 Oz - Pasta,
- 1 Cup - Tomato Sauce,
- 3 Tbsp - Olive Oil,
- 2 Cups - Green Salad
- 2 Cups - Lettuce
- Spring onions, Sweet corn, Peas
- Trail mix

Pre-workout (1:30 PM)
- 2 Scoops - Concentrated Protein Powder

Post-workout (5 PM)
- 2 Scoops - Protein Powder
- 2 Scoops - Waxy Maize

Dinner (7 PM)
- 6 Oz - Turkey Breasts,
- 150g - Brown Rice,
- 2 Cups - Asparagus,
- 2 Cups - Broccoli,
- 2 Tbsp - Olive Oil,
- 2 Cups - Spinach,
- 1 Tbsp - Pasta Sauce

I'll update my log on Wednesday, 2nd November, until then, stay safe brothers

log going well high protein

 

[CEO]

bros great log love it

 

[ROIDDERS]

top log we got in detail

 

[QuadSweep]

djuri is the man with a great log

 

[Ulter]

awesome log update

 

[StevenDarwinMD]

APPROVED LOG

APPROVED SOURCE - UPSTEROID

 

[DjuriEggink]

nice update, lots of veggies

Brother man, veggies are key

 

[DjuriEggink]

log going well high protein

Thank you brother

 

[DjuriEggink]

bros great log love it

Thank you brother man, thank you

 

[DjuriEggink]

top log we got in detail

Thanks brother man

 

[DjuriEggink]

djuri is the man with a great log

Huge respect brother man

 

[DjuriEggink]

awesome log update

Thank you brother

 

[Mobster]

Good to see the weights listed

 

[Masonic Bodybuilder]

Great update man. Diet is on point!

 

[DjuriEggink]

Good to see the weights listed

Yes brother man, it's important