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Approved Log Djuris Log

DjuriEggink

VIP Logger
Silver
(NOVEMBER 23, 2022) - Day 3 - Week 2 - Phase 2 - Strength training

I'll be running my "Workout 2" split today. I had a bit of cramp from my last workout. I tried an ice bath, it's been a while since I did though, but it seemed to help. Nevertheless, I have my trusty n2guard on standby in case the cramping escalates.

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
- 5 Eggs (whole)
- 6 Eggs (White)
- 2 Cups - Spinach
- 2 Sps - Chopped Onions
- 1 - Pineapple

Meal 2: (8 AM) - OatMeal
- 150g - 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 (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
- 4 - Boiled Sweet Potatoes
- 2 Cups - Broccoli
- 150g - Grilled Chicken
- 2 Cups - Spinach
- 2 Tbsp - Olive Oil
- ½ Cup - Tomato Sauce

Dinner (7 PM) - Brown Rice + Turkey Breasts
- 150g - Cooked Brown Rice
- 150g - Turkey Breasts
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 1 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
- ¼ Cup - Spring Onions

I'll update my log on Friday, but till them, stay safe brothers
 

DjuriEggink

VIP Logger
Silver
A quick update - I completed my Clomid (50mg x2 daily) PCT dosage on the 23rd of November, 2022. I'm still taking Nolvadex (20mg x2 daily), but that should be completed on the 5th of December, 2022.
 

RealQuadzilla40

V.I.P.
Red
A quick update - I completed my Clomid (50mg x2 daily) PCT dosage on the 23rd of November, 2022. I'm still taking Nolvadex (20mg x2 daily), but that should be completed on the 5th of December, 2022.
You doing clomid and nolvadex only pct? did you add in a test booster and spike the start with hcg?
and how you feeling now?
 

DjuriEggink

VIP Logger
Silver
You doing clomid and nolvadex only pct? did you add in a test booster and spike the start with hcg?
and how you feeling now?
I finished my hcg (2,000IU/EOD) on the 11th of November, should be ending Novaldex (20mg x2 daily) on the 5th of December. I feel good at the moment, thanks
 

DjuriEggink

VIP Logger
Silver
(NOVEMBER 25, 2022) - Day 1 - Week 3 - Phase 2 - Strength training

Today is day 1 of the 3rd week into my phase 2 strength training program. I'll be running "Workout 1" split, wish me luck.

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: (8 AM)
- 5 - Eggs
- 4 - Egg Whites
- 2 Slices Whole Wheat Bread
- 2 Tbsp - Peanut Butter
- 2 Cups - Strawberries
- 100g - Cashew
- 100g - Walnuts
- 100g - 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)
- 120g - Brown Rice (Cooked)
- 150g - Chicken Breasts
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
-1 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
- ¼ Cup - Green Peas

I'm hoping for another injury free session, I'll update my log on Monday, but until then, stay safe brothers
 

DjuriEggink

VIP Logger
Silver
(NOVEMBER 28, 2022) - Day 2 - Week 3 - Phase 2 - Strength training

This is the second day of the 3rd week into my phase 2 strength training program and I'll be running my "Workout 2" split today. I had a great weekend of rest, so I'm up early and fresh for today's workout.

Training summary:


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

Warm Ups (Noon)

- 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: (8 AM)
- 5 - Eggs
- 4 - Egg Whites
- 2 Slices Whole Wheat Bread
- 1 serving - Baked beans
- 2 Tbsp - Peanut Butter
- 2 Cups - Strawberries
- 120g - Cashew
- 120g - Walnuts
- 100g - Almonds

Meal 2: (10 AM)
- 4 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
- 100g - Hazelnuts
- 100g - 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 - Green Peas

I'll be updating my log on Wednesday (30th November), but till then, stay safe brothers
 

sambee38

V.I.P.
Silver
(NOVEMBER 28, 2022) - Day 2 - Week 3 - Phase 2 - Strength training

This is the second day of the 3rd week into my phase 2 strength training program and I'll be running my "Workout 2" split today. I had a great weekend of rest, so I'm up early and fresh for today's workout.

Training summary:

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

Warm Ups (Noon)

- 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: (8 AM)
- 5 - Eggs
- 4 - Egg Whites
- 2 Slices Whole Wheat Bread
- 1 serving - Baked beans
- 2 Tbsp - Peanut Butter
- 2 Cups - Strawberries
- 120g - Cashew
- 120g - Walnuts
- 100g - Almonds

Meal 2: (10 AM)
- 4 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
- 100g - Hazelnuts
- 100g - 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 - Green Peas

I'll be updating my log on Wednesday (30th November), but till then, stay safe brothers
@DjuriEggink great update for use, I wish you would bump up that protein
 

Jayne Scott

Approved Supporter
Gold
(NOVEMBER 28, 2022) - Day 2 - Week 3 - Phase 2 - Strength training

This is the second day of the 3rd week into my phase 2 strength training program and I'll be running my "Workout 2" split today. I had a great weekend of rest, so I'm up early and fresh for today's workout.

Training summary:

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

Warm Ups (Noon)

- 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: (8 AM)
- 5 - Eggs
- 4 - Egg Whites
- 2 Slices Whole Wheat Bread
- 1 serving - Baked beans
- 2 Tbsp - Peanut Butter
- 2 Cups - Strawberries
- 120g - Cashew
- 120g - Walnuts
- 100g - Almonds

Meal 2: (10 AM)
- 4 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
- 100g - Hazelnuts
- 100g - 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 - Green Peas

I'll be updating my log on Wednesday (30th November), but till then, stay safe brothers
Log is looking really good @DjuriEggink
 

starboy

V.I.P.
Moderator
(NOVEMBER 28, 2022) - Day 2 - Week 3 - Phase 2 - Strength training

This is the second day of the 3rd week into my phase 2 strength training program and I'll be running my "Workout 2" split today. I had a great weekend of rest, so I'm up early and fresh for today's workout.

Training summary:

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

Warm Ups (Noon)

- 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: (8 AM)
- 5 - Eggs
- 4 - Egg Whites
- 2 Slices Whole Wheat Bread
- 1 serving - Baked beans
- 2 Tbsp - Peanut Butter
- 2 Cups - Strawberries
- 120g - Cashew
- 120g - Walnuts
- 100g - Almonds

Meal 2: (10 AM)
- 4 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
- 100g - Hazelnuts
- 100g - 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 - Green Peas

I'll be updating my log on Wednesday (30th November), but till then, stay safe brothers
Thanks for another update
 
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