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Approved Log Djuris Log

DjuriEggink

VIP Logger
Silver
(NOVEMBER 11, 2022) - Day 1 - Week 1 - Phase 2 - Strength training

I'm starting phase 2 of my strength training today. There's a slight variation to both my "Workout 1" and "Workout 2" splits. Emphasis is on lifting heavy with less Sets and Reps compared to my phase 1 strength training. My gym buddies joked that I held back on my 1RM on certain workouts, but that is not the case, I feel stronger and can now take risks that I wouldn't 4 months ago.

Training summary:

- Squat - legs
- Overhead Press - chest
- Deadlift - entire body

Warm Ups (Noon)

- 2 Set - Quarter Squat Jump

- 2 Set - Resistance Band Mobility

- 2 Set - Jumping Jacks

- Squat: 3x5 - 411 Ib (1RM), W: 369 Ib (90% of 1RM) - (3 minute rest between sets)

- Overhead Press: 3x5 - 235 Ib (1RM), W: 211 Ib (90% of 1RM) - (3 minute rest between sets)

- Deadlift: 3x5 - 455 Ib (1RM), W: 409 Ib (90% of 1RM) - (3 minute rest between sets)

NUTRITION:

OatMeal (6 AM)
- 150g - Oats
- 80g - Raspberries
- 2 scoops - Whey Isolate Protein
- 100g - Walnuts
- 100g - Cashews
- 2 tbsp - Natural Peanut butter
- 1 tbsp - Cinnamon

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

Wheat Bread, Spinach Omelette (8:30 AM)
- 4 slices - Whole wheat bread
- 4 - whole eggs
- 6 - egg whites
- 3 sps - chopped onions
- 2 cups - spinach
- 100g - Pineapple
- Trail mix

Greek Yogurt + Fruit Snack (10 AM)
- 2 scoops - Greek yogurt
- ¼ Cup - Blueberries

Pre-workout drink (11 AM):
- 1 cup - Black Coffee

Post-workout drink (2:00 PM)
- 5g - Creatine Monohydrate
- 2 scoops - Whey blend

Brown Rice + Chicken Breast (3:30 PM)
- 150g - Brown rice (cooked)
- 150g - Chicken breast
- 7 eggs - 4 whole + 3 whites
- 1 tbsp - BBQ sauce
- Green chillies, ginger + garlic

White Fish Wrap (7 PM)
- 2 - Whole wheat wraps
- 400g - White fish
- 100g - Black beans
- 4 tbsp - Onions (chopped)
- 12g - Cumin
- 4 tbsp - Tomatoes (chopped)
- 2 Cup - Lettuce
- 2 Cup - Asparagus
- 2 Cup - Broccoli

I'm hoping for an injury-free workout session, I'll let you know how it goes, stay safe brothers
 

Jayne Scott

Approved Supporter
Gold
(NOVEMBER 11, 2022) - Day 1 - Week 1 - Phase 2 - Strength training

I'm starting phase 2 of my strength training today. There's a slight variation to both my "Workout 1" and "Workout 2" splits. Emphasis is on lifting heavy with less Sets and Reps compared to my phase 1 strength training. My gym buddies joked that I held back on my 1RM on certain workouts, but that is not the case, I feel stronger and can now take risks that I wouldn't 4 months ago.

Training summary:

- Squat - legs
- Overhead Press - chest
- Deadlift - entire body

Warm Ups (Noon)

- 2 Set - Quarter Squat Jump

- 2 Set - Resistance Band Mobility

- 2 Set - Jumping Jacks

- Squat: 3x5 - 411 Ib (1RM), W: 369 Ib (90% of 1RM) - (3 minute rest between sets)

- Overhead Press: 3x5 - 235 Ib (1RM), W: 211 Ib (90% of 1RM) - (3 minute rest between sets)

- Deadlift: 3x5 - 455 Ib (1RM), W: 409 Ib (90% of 1RM) - (3 minute rest between sets)

NUTRITION:

OatMeal (6 AM)
- 150g - Oats
- 80g - Raspberries
- 2 scoops - Whey Isolate Protein
- 100g - Walnuts
- 100g - Cashews
- 2 tbsp - Natural Peanut butter
- 1 tbsp - Cinnamon

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

Wheat Bread, Spinach Omelette (8:30 AM)
- 4 slices - Whole wheat bread
- 4 - whole eggs
- 6 - egg whites
- 3 sps - chopped onions
- 2 cups - spinach
- 100g - Pineapple
- Trail mix

Greek Yogurt + Fruit Snack (10 AM)
- 2 scoops - Greek yogurt
- ¼ Cup - Blueberries

Pre-workout drink (11 AM):
- 1 cup - Black Coffee

Post-workout drink (2:00 PM)
- 5g - Creatine Monohydrate
- 2 scoops - Whey blend

Brown Rice + Chicken Breast (3:30 PM)
- 150g - Brown rice (cooked)
- 150g - Chicken breast
- 7 eggs - 4 whole + 3 whites
- 1 tbsp - BBQ sauce
- Green chillies, ginger + garlic

White Fish Wrap (7 PM)
- 2 - Whole wheat wraps
- 400g - White fish
- 100g - Black beans
- 4 tbsp - Onions (chopped)
- 12g - Cumin
- 4 tbsp - Tomatoes (chopped)
- 2 Cup - Lettuce
- 2 Cup - Asparagus
- 2 Cup - Broccoli

I'm hoping for an injury-free workout session, I'll let you know how it goes, stay safe brothers
Fantastic log @DjuriEggink, and thanks again for your business
 
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