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Approved Log Djuris Log

GHgut4life

V.I.P.
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
I notice the corn is gone, perfect update
 

DjuriEggink

VIP Logger
Silver
(NOVEMBER 14, 2022) - Day 2 - Week 1 - Phase 2 - Strength training

This is the 2nd day into my phase 2 strength training program and I'll be running my "Workout 2" circuit.

Training summary:

- Squat - legs
- Bench Press - chest
- Power Clean - entire body

Warm Ups (10:45 AM)


- 150 Sec - Resistance Band Stretch

- 2 Set - Push Ups + Lat Pull Down

- 25 Reps - HyperExtension

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

- Bench Press: 3x5 - 317 Ib (1RM), W: 285 Ib (90% of 1RM) - (3 minute rest between sets)

- Power Clean: 1x5 - 319 Ib (1RM), W: 287 Ib (90% of 1RM)

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
- 150g - Oats
- 100g - Almonds
- 120g - Walnuts
- 80g - 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
- 3 - Boiled Sweet Potatoes
- 2 Cups - Broccoli
- 120g - Grilled Chicken
- 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
- 1 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
- ¼ Cup - Spring Onions

I'm hoping all goes well. I'll update my log on Wednesday (16th November), but until then, stay safe brothers
 

BigArms42

V.I.P.
Gold
(NOVEMBER 14, 2022) - Day 2 - Week 1 - Phase 2 - Strength training

This is the 2nd day into my phase 2 strength training program and I'll be running my "Workout 2" circuit.

Training summary:

- Squat - legs
- Bench Press - chest
- Power Clean - entire body

Warm Ups (10:45 AM)

- 150 Sec - Resistance Band Stretch

- 2 Set - Push Ups + Lat Pull Down

- 25 Reps - HyperExtension

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

- Bench Press: 3x5 - 317 Ib (1RM), W: 285 Ib (90% of 1RM) - (3 minute rest between sets)

- Power Clean: 1x5 - 319 Ib (1RM), W: 287 Ib (90% of 1RM)

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
- 150g - Oats
- 100g - Almonds
- 120g - Walnuts
- 80g - 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
- 3 - Boiled Sweet Potatoes
- 2 Cups - Broccoli
- 120g - Grilled Chicken
- 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
- 1 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
- ¼ Cup - Spring Onions

I'm hoping all goes well. I'll update my log on Wednesday (16th November), but until then, stay safe brothers
You still need to increase protein I just counted you getting way under
you adding some protein shakes?
 

DjuriEggink

VIP Logger
Silver
(NOVEMBER 16, 2022) - Day 3 - Week 1 - Phase 2 - Strength training

I'm back to "Workout 1" today. I'm still a bit sore from my last session, as the power clean workout was tougher than I thought.

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:


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

Meal 2: (9 AM) - OatMeal
- 120g - Oats
- 100g - Almonds
- 100g - Walnuts
- 100g - Cashew
- 2 Scoops - Whey Isolate Protein
- 80g - Blueberries
- 1 - Apple
- 1 Tbsp - Cinnamon
- 2 Tbsp - Peanut Butter

Pre-workout (10:15 AM)
- 1 Cup - Black Coffee

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

SNACK (3:30 PM) - Greek Yogurt + Dried Fruit

Meal 3: (5:30 PM) - Sweet Potato + Grilled Chicken + Broccoli
- 4 - Boiled Sweet Potatoes
- 3 Cups - Broccoli
- 150g - Grilled Chicken
- 3 Cups - Spinach
- 2 Tbsp - Olive Oil
- ½ Cup - Tomato Sauce

Dinner (8 PM) - Brown Rice + Turkey Breasts
- 120g - Cooked Brown Rice
- 150g - Turkey Breasts
- 3 Cup - Spinach
- 3 Cup - Asparagus
- 2 Cup - Broccoli
- 1 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
- ¼ Cup - Spring Onions

Thanks for the support and stay safe brothers
 

going2cycle

V.I.P.
Moderator
(NOVEMBER 16, 2022) - Day 3 - Week 1 - Phase 2 - Strength training

I'm back to "Workout 1" today. I'm still a bit sore from my last session, as the power clean workout was tougher than I thought.

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:

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

Meal 2: (9 AM) - OatMeal
- 120g - Oats
- 100g - Almonds
- 100g - Walnuts
- 100g - Cashew
- 2 Scoops - Whey Isolate Protein
- 80g - Blueberries
- 1 - Apple
- 1 Tbsp - Cinnamon
- 2 Tbsp - Peanut Butter

Pre-workout (10:15 AM)
- 1 Cup - Black Coffee

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

SNACK (3:30 PM) - Greek Yogurt + Dried Fruit

Meal 3: (5:30 PM) - Sweet Potato + Grilled Chicken + Broccoli
- 4 - Boiled Sweet Potatoes
- 3 Cups - Broccoli
- 150g - Grilled Chicken
- 3 Cups - Spinach
- 2 Tbsp - Olive Oil
- ½ Cup - Tomato Sauce

Dinner (8 PM) - Brown Rice + Turkey Breasts
- 120g - Cooked Brown Rice
- 150g - Turkey Breasts
- 3 Cup - Spinach
- 3 Cup - Asparagus
- 2 Cup - Broccoli
- 1 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
- ¼ Cup - Spring Onions

Thanks for the support and stay safe brothers
@DjuriEggink I like your log but looking closely, you getting enough protein? how you feeling on the growth and size?
 

QuadSweep

Top 5 Jr. USA Lt/hvy weight
Red
djuri I think protein has to go up more
 
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