Approved Log Djuris Log

[DjuriEggink]

pump hard @DjuriEggink

Thank you brother

 

[DjuriEggink]

Nice work out man

Thanks brother man

 

[DjuriEggink]

(NOVEMBER 7, 2022) - Day 2 - Week 4 - Phase 1 - Strength training

I'll be running my 2nd day training for week 4. A weekend of rest has got me raring to go. I feel strong and confident that I can make it through without much hassle today. But fingers-crossed - no injuries!

Training focus summary:

- Barbell Front Squat - legs
- Overhead Press - shoulders
- Deadlift - entire body

Warm Ups (10:30 AM):

- 2 Set - Quarter Squat Jump

- 2 Set - Resistance Band Mobility

- 2 Set - Jumping Jacks

- Barbell Front Squats: 8x10 - 303 Ib (1RM), W: 272 Ib (90% of 1RM) - (90 sec rest between sets)

- Overhead Press: 8x10 - 192 Ib (1RM), W: 172 Ib (90% of 1RM) - (90 sec rest between sets)

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

NUTRITION:

Meal 1: (6 AM) - Whole Grain Bread + Spinach Omelette
- 4 Slices - Whole Grain Bread
- 2 Tbsp - Peanut Butter
- 4 Eggs (whole)
- 5 Eggs (White)
- 2 Cups - Spinach
- 2 Sps - Chopped Onions
- 1 - Pineapple

Meal 2: (8 AM) - OatMeal
- 120g - Oats
- 100g - Almonds
- 120g - Walnuts
- 100g - Cashew
- 2 Scoops - Whey Isolate Protein
- 80g - Blueberries
- 1 - Apple
- 1 Tbsp - Cinnamon
-:2 Tbsp - Peanut Butter

Pre-workout (9:15 AM)
- 1 Cup - Black Coffee

Post-workout (1:30 PM)
- 10g - Creatine Monohydrate
- 2 Scoops - Whey Blend

SNACK (2:30 PM) - Greek Yogurt + Dried Fruit

Meal 3: (4:30 PM) - Sweet Potato + Grilled Chicken + Broccoli
- 2 - Boiled Sweet Potatoes
- 2 Cups - Broccoli
- 120g - Grilled Chicken
- 4 - Egg whites
- 2 Cups - Spinach
- 2 Tbsp - Olive Oil
- ½ Cup - Tomato Sauce

Dinner (7 PM) - Brown Rice + Turkey Breasts
- 120g - Cooked Brown Rice
- 120g - Turkey Breasts
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 1 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
- ¼ Cup - Spring Onions

I'll be starting phase 2 of my strength training program on Friday. Many thanks to everyone for your support, I'll update my log on Wednesday (9th November, 2022), until then stay safe brothers

 

[Masonic Bodybuilder]

Training and diet looking really good man. Consistency is the key!

 

[Tazz]

Love this bro!

 

[DjuriEggink]

Training and diet looking really good man. Consistency is the key!

Thanks brother man

 

[DjuriEggink]

Love this bro!

Thank you brother

 

[DjuriEggink]

(NOVEMBER 9, 2022) - Day 3 - Week 4 - Phase 1 - Strength training

I'll be running my "Workout 2" split today being the last day of my phase 1 strength training program. I should begin phase 2 of this program on Friday (11th November, 2022).

Training summary:

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

Warm Ups (Noon)

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

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

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

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

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
- 80g - Almonds

Meal 2: (10 AM)
- 2 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
- 1 Cup - Sweet corn
- 1 Cup - Green Peas

I will end my use of HCG (2,000IU EOD) on Friday. However, my PCT is ongoing with my use of Clomid (50mg x2/daily) ending on the 24th of November and Novaldex (20mg x2 daily) ending on the 5th of December. I'll update my log on Friday, until then stay safe brothers

 

[SteveSmi]

solid diet man

 

[starboy]

(NOVEMBER 9, 2022) - Day 3 - Week 4 - Phase 1 - Strength training

I'll be running my "Workout 2" split today being the last day of my phase 1 strength training program. I should begin phase 2 of this program on Friday (11th November, 2022).

Training summary:

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

Warm Ups (Noon)

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

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

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

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

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
- 80g - Almonds

Meal 2: (10 AM)
- 2 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
- 1 Cup - Sweet corn
- 1 Cup - Green Peas

I will end my use of HCG (2,000IU EOD) on Friday. However, my PCT is ongoing with my use of Clomid (50mg x2/daily) ending on the 24th of November and Novaldex (20mg x2 daily) ending on the 5th of December. I'll update my log on Friday, until then stay safe brothers

diet is good but i would drop the corn

 

[CEO]

bros power pump log

 

[ballin2504]

awesome update!!!

 

[ROIDDERS]

djuri you da man love it

 

[Ulter]

Djuris is the champion

 

[QuadSweep]

Djuri cut the corn man

 

[2Thick]

djuri great log

 

[e2]

dont eat corn its no good

 

[Vadim Fedorov]

power log from djuri

 

[MONSTRO]

Log respect BIG time

 

[StevenDarwinMD]

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