Thank you brother
Thanks brother man
(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
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
Training and diet looking really good man. Consistency is the key!
Thanks brother man
Thank you brother
(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
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
awesome update!!!
power log from djuri
APPROVED LOG
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