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Approved Log Djuris Log

DjuriEggink

VIP Logger
Silver
(NOVEMBER 18, 2022) - Day 1 - Week 2 - Phase 2 - Strength training

Today marks the 1st day of the 2nd week of my phase 2 strength training program and I'll be running my "Workout 2" split.

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:

Oatmeal (6:30 AM)
- 150g - Oats
- 80g - Raspberries
- 2 scoops - Whey Isolate Protein
- 120g - Walnuts
- 120g - Cashews
- 2 tbsp - Natural Peanut butter
- 2 tbsp - Cinnamon

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

Wheat Bread, Spinach Omelette (8:30 AM)
- 4 slices - Whole wheat bread
- 5 - whole eggs
- 6 - egg whites
- 3 sps - chopped onions
- 4 - Olives
- 2 Cups - Spinach
- 1 - Orange
- Trail mix

Pre-workout drink (9:30 AM):
- 1 cup - Black Coffee

Post-workout drink
- 5g - Creatine Monohydrate
- 2 scoop - Whey blend

Brown Rice + Turkey Breast (2:30 PM)
- 150g - Brown rice (cooked)
- 200g - Turkey breast
- 6 eggs - 3 whole + 3 whites
- 2 tbsp - Tomato sauce
- 2 Cups - Broccoli
- 2 Cups - Spinach
- Green chillies, ginger + garlic

Greek Yogurt + Fruit Snack (4 PM)
- 2 scoop - Greek yogurt
- 100g - Blueberries

White Fish Wrap (7 PM)
- 4 - Whole wheat wraps
- 500g - White fish
- 100g - Black beans
- 4 tbsp - Onions (chopped)
- 12g - Cumin
- 4 tbsp - Tomatoes (chopped)
- 2 Cup - Cabbage
- 2 Cup - Cucumber
- 2 Cup - Lettuce

I thank everyone for their support, especially on the advice to increase my protein intake. On average, my daily protein consumption is about 0.64g to 0.82g per pound of body weight which amounts to between 123g to 157g. This is sufficient for my muscle needs albeit others may rightfully argue in favor of 1g or more per pound body weight. Nevertheless, I thank you all for the observation and advice.
 

Jayne Scott

Approved Supporter
Gold
(NOVEMBER 18, 2022) - Day 1 - Week 2 - Phase 2 - Strength training

Today marks the 1st day of the 2nd week of my phase 2 strength training program and I'll be running my "Workout 2" split.

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:

Oatmeal (6:30 AM)
- 150g - Oats
- 80g - Raspberries
- 2 scoops - Whey Isolate Protein
- 120g - Walnuts
- 120g - Cashews
- 2 tbsp - Natural Peanut butter
- 2 tbsp - Cinnamon

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

Wheat Bread, Spinach Omelette (8:30 AM)
- 4 slices - Whole wheat bread
- 5 - whole eggs
- 6 - egg whites
- 3 sps - chopped onions
- 4 - Olives
- 2 Cups - Spinach
- 1 - Orange
- Trail mix

Pre-workout drink (9:30 AM):
- 1 cup - Black Coffee

Post-workout drink
- 5g - Creatine Monohydrate
- 2 scoop - Whey blend

Brown Rice + Turkey Breast (2:30 PM)
- 150g - Brown rice (cooked)
- 200g - Turkey breast
- 6 eggs - 3 whole + 3 whites
- 2 tbsp - Tomato sauce
- 2 Cups - Broccoli
- 2 Cups - Spinach
- Green chillies, ginger + garlic

Greek Yogurt + Fruit Snack (4 PM)
- 2 scoop - Greek yogurt
- 100g - Blueberries

White Fish Wrap (7 PM)
- 4 - Whole wheat wraps
- 500g - White fish
- 100g - Black beans
- 4 tbsp - Onions (chopped)
- 12g - Cumin
- 4 tbsp - Tomatoes (chopped)
- 2 Cup - Cabbage
- 2 Cup - Cucumber
- 2 Cup - Lettuce

I thank everyone for their support, especially on the advice to increase my protein intake. On average, my daily protein consumption is about 0.64g to 0.82g per pound of body weight which amounts to between 123g to 157g. This is sufficient for my muscle needs albeit others may rightfully argue in favor of 1g or more per pound body weight. Nevertheless, I thank you all for the observation and advice.
Really impressive log 💪
 
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