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Approved Log Djuris Log

DjuriEggink

VIP Logger
Silver
(NOVEMBER 30, 2022) - Day 3 - Week 3 - Phase 2 - Strength training

I'll be running my "Workout 1" split today which marks the third day of the 3rd week into my phase 2 strength training program. I've had no issues so far, I feel strong and in really good health. I'm hoping it stays this way going forward.

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
- 6 - Egg Whites
- 4 Slices Whole Wheat Bread
- 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
- 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
- ¼ Cup - Green Peas

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

GHgut4life

V.I.P.
Gold
(NOVEMBER 30, 2022) - Day 3 - Week 3 - Phase 2 - Strength training

I'll be running my "Workout 1" split today which marks the third day of the 3rd week into my phase 2 strength training program. I've had no issues so far, I feel strong and in really good health. I'm hoping it stays this way going forward.

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
- 6 - Egg Whites
- 4 Slices Whole Wheat Bread
- 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
- 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
- ¼ Cup - Green Peas

I'm hoping for another injury free session, I'll update my log on Friday, but till then, stay safe brothers
top up that protein, keep it high
 

DjuriEggink

VIP Logger
Silver
(DECEMBER 2, 2022) - Day 1 - Week 4 - Phase 2 - Strength training

It is now 4 weeks into my phase 2 strength training program. I'll be running my "Workout 2" split and so far, so good! I'll give this phase another week before switching to phase 3.

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
- 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
- 150g - Grilled Chicken
- 5 - Egg whites
- 2 Cups - Spinach
- 2 Tbsp - Olive Oil
- ½ Cup - Tomato Sauce

Dinner (7 PM) - Brown Rice + Turkey Breasts/Chicken
- 120g - Cooked Brown Rice
- 120g - Turkey Breasts
- 120g - Chicken
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 1 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
- ¼ Cup - Spring Onions

Enjoy the weekend and stay safe brothers
 

DjuriEggink

VIP Logger
Silver
2grams per KG so you need 2grams per lb
1kg is 2.2 lb right so you gotta increase your protein intake double to grow more

@GHgut4life is right on this, @DjuriEggink consider upping the protein
Thank you brother for your advice and concern, but several factors were considered before arriving at this including my body weight, body fat and lean body mass over a period of time (now over 12 weeks). Nevertheless, I do understand your concerns and thank you once again.
 

starboy

V.I.P.
Moderator
Thank you brother for your advice and concern, but several factors were considered before arriving at this including my body weight, body fat and lean body mass over a period of time (now over 12 weeks). Nevertheless, I do understand your concerns and thank you once again.
I'm always following you to see your log thank you for sharing with us
 

DjuriEggink

VIP Logger
Silver
(DECEMBER 5, 2022) - Day 2 - Week 4 - Phase 2 - Strength training

Today is the second day into the 4th week of my phase 2 strength training and I'll be running my "Workout 1" split.

Training summary:

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

Warm Ups (10:45 AM)

- 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
- 6 Eggs (whole)
- 7 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
- 2 - Boiled Sweet Potatoes
- ½ Cup - Baked beans
- 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
- 200g - Turkey Breasts
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 1 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
- ¼ Cup - Spring Onions

I'm ending my Novaldex (20mg x2 daily) dosage today making it about 45 days since I began PCT and approximately 59 days since I ended my steroid cycle. I will have a blood work done in 2 to 3 weeks from now. I'll update my log on Wednesday, but until then, stay safe brothers
 

GHgut4life

V.I.P.
Gold
(DECEMBER 5, 2022) - Day 2 - Week 4 - Phase 2 - Strength training

Today is the second day into the 4th week of my phase 2 strength training and I'll be running my "Workout 1" split.

Training summary:

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

Warm Ups (10:45 AM)

- 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
- 6 Eggs (whole)
- 7 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
- 2 - Boiled Sweet Potatoes
- ½ Cup - Baked beans
- 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
- 200g - Turkey Breasts
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 1 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
- ¼ Cup - Spring Onions

I'm ending my Novaldex (20mg x2 daily) dosage today making it about 45 days since I began PCT and approximately 59 days since I ended my steroid cycle. I will have a blood work done in 2 to 3 weeks from now. I'll update my log on Wednesday, but until then, stay safe brothers
when you jumping back on cycle? not bad you just pct with nolva
 

DjuriEggink

VIP Logger
Silver
when you jumping back on cycle? not bad you just pct with nolva
Thanks brother, I started PCT on the 22nd Oct with:

- Hcg (2,000IU EOD) ended - 11th November

- Clomid (50mg x 2 daily) ended - 22nd November

- Nolvadex (20mg x2 daily) ended - 5th December

I'll be having blood work in 3 weeks time, then evaluate before planning my next cycle.
 

DjuriEggink

VIP Logger
Silver
(DECEMBER 7, 2022) - Day 3 - Week 4 - Phase 2 - Strength training

I had muscle spasms in my arm on Monday night and yesterday morning, but an ice pack and hours of rest later I was all good. I'm running my "Workout 1" split today. Hopefully, it goes to play *fingers-crossed*

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
- ½ Cup - Baked Beans
- 2 links - Sausages
- 2 Tbsp - Peanut Butter
- 2 Cups - Strawberries
- 120g - Cashew
- 120g - Walnuts
- 80g - Almonds

Meal 2: (10 AM)
- 3 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 - Green Peas

I'll drop more updates on Friday, stay safe brothers
 

BigArms42

V.I.P.
Gold
Thanks brother, I started PCT on the 22nd Oct with:

- Hcg (2,000IU EOD) ended - 11th November

- Clomid (50mg x 2 daily) ended - 22nd November

- Nolvadex (20mg x2 daily) ended - 5th December

I'll be having blood work in 3 weeks time, then evaluate before planning my next cycle.
That is a good pct, well done how is your mental state with the clomid?
 
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