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DjuriEggink

VIP Logger
Silver
(DECEMBER 9, 2022) - Day 1 - Week 5 - Phase 2 - Strength training

I'm now into the 5th week of my phase 2 strength training program and I'll be running my "Workout 1" split today.

Training summary:


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

Warm Ups (10:30 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
- 5 Slices - Whole Grain Bread
- 2 Tbsp - Peanut Butter
- 6 Eggs (whole)
- 7 Eggs (White)
- 2 Cups - Spinach
- ½ Cup - Chopped Onions
- ½ Cup - Chopped Tomatoes
- 1 Serving - Black Olives
- 1 - Pineapple

Meal 2: (8 AM) - OatMeal
- 150g - Oats
- 120g - Almonds
- 120g - Walnuts
- 120g - 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
- 200g - 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
- ½ Cup - Spring Onions

I should commence with phase 3 of this strength training program two weeks from now. Stay safe brothers
 

going2cycle

V.I.P.
Moderator
(DECEMBER 9, 2022) - Day 1 - Week 5 - Phase 2 - Strength training

I'm now into the 5th week of my phase 2 strength training program and I'll be running my "Workout 1" split today.

Training summary:

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

Warm Ups (10:30 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
- 5 Slices - Whole Grain Bread
- 2 Tbsp - Peanut Butter
- 6 Eggs (whole)
- 7 Eggs (White)
- 2 Cups - Spinach
- ½ Cup - Chopped Onions
- ½ Cup - Chopped Tomatoes
- 1 Serving - Black Olives
- 1 - Pineapple

Meal 2: (8 AM) - OatMeal
- 150g - Oats
- 120g - Almonds
- 120g - Walnuts
- 120g - 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
- 200g - 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
- ½ Cup - Spring Onions

I should commence with phase 3 of this strength training program two weeks from now. Stay safe brothers
stay safe @DjuriEggink I really like your like
 

DjuriEggink

VIP Logger
Silver
(DECEMBER 12, 2022) - Day 2 - Week 5 - Phase 2 - Strength training

This is the second day of the 5th week into my phase 2 strength training program and I'll be running my "Workout 2" split today. I spent most of my weekend resting at home and I feel strong right now.

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)
- 200g - Oats
- 100g - 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
- 6 - whole eggs
- 7 - egg whites
- ¼ Cup - 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
- 8 eggs - 4 whole + 4 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'll update my log on Wednesday, till then stay safe brothers
 

sambee38

V.I.P.
Silver
(DECEMBER 12, 2022) - Day 2 - Week 5 - Phase 2 - Strength training

This is the second day of the 5th week into my phase 2 strength training program and I'll be running my "Workout 2" split today. I spent most of my weekend resting at home and I feel strong right now.

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)
- 200g - Oats
- 100g - 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
- 6 - whole eggs
- 7 - egg whites
- ¼ Cup - 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
- 8 eggs - 4 whole + 4 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'll update my log on Wednesday, till then stay safe brothers
you have a good steady diet I like it @DjuriEggink
 

DjuriEggink

VIP Logger
Silver
(DECEMBER 14, 2022) - Day 3 - Week 5 - Phase 2 - Strength training

I'll be running my "Workout 1" split today. No issues to report, I feel good and looking forward to phase 3 of this strength training program.

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)
- 6 - Eggs
- 5 - Egg Whites
- 4 Slices Whole Wheat Bread
- 2 Cup - Black Beans
- 2 Tbsp - Peanut Butter
- 2 Cups - Strawberries
- 120g - Cashew
- 120g - Walnuts
- 120g - 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)
- 120g - Brown Rice (Cooked)
- 200g - Chicken Breasts
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 1 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
- ¼ Cup - Green Peas

Thank you all for your support and stay safe
 

DjuriEggink

VIP Logger
Silver
(DECEMBER 16, 2022) - Day 1 - Week 6 - Phase 2 - Strength training

Today marks the first day into my 6th and final week of my phase 2 strength training program and I'll be running my "Workout 2" split. By next Friday (23rd Dec), I'll commence with phase 3. I've already made some arrangements to train even through the holidays, as I'm determined to complete this program.

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
- 4 - Boiled Sweet Potatoes
- 2 Cups - Broccoli
- 200g - Grilled Chicken
- 5 - Egg whites
- 2 Cups - Spinach
- 2 Tbsp - Olive Oil
- ½ Cup - Tomato Sauce

Dinner (7 PM) - Brown Rice + Turkey Breasts
- 120g - Cooked Brown Rice
- 150g - Turkey Breasts
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 1 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
- ¼ Cup - Spring Onions

My blood work is scheduled for next week Thursday (22nd Dec), I'll update my log on the results once they are ready, till then, stay safe brothers
 

RealQuadzilla40

V.I.P.
Red
(DECEMBER 16, 2022) - Day 1 - Week 6 - Phase 2 - Strength training

Today marks the first day into my 6th and final week of my phase 2 strength training program and I'll be running my "Workout 2" split. By next Friday (23rd Dec), I'll commence with phase 3. I've already made some arrangements to train even through the holidays, as I'm determined to complete this program.

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
- 4 - Boiled Sweet Potatoes
- 2 Cups - Broccoli
- 200g - Grilled Chicken
- 5 - Egg whites
- 2 Cups - Spinach
- 2 Tbsp - Olive Oil
- ½ Cup - Tomato Sauce

Dinner (7 PM) - Brown Rice + Turkey Breasts
- 120g - Cooked Brown Rice
- 150g - Turkey Breasts
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 1 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
- ¼ Cup - Spring Onions

My blood work is scheduled for next week Thursday (22nd Dec), I'll update my log on the results once they are ready, till then, stay safe brothers
Doing well @DjuriEggink
 

DjuriEggink

VIP Logger
Silver
(DECEMBER 19, 2022) - Day 2 - Week 6 - Phase 2 - Strength training

I'll be running my "Workout 1" split today. Feeling strong from the weekend's rest, let's go!!

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)
- 6 - Eggs
- 5 - 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)
- 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)
- 200g - 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 starting phase 3 of my strength program on Friday - 23rd Dec. till then, stay safe brothers
 

starboy

V.I.P.
Moderator
(DECEMBER 19, 2022) - Day 2 - Week 6 - Phase 2 - Strength training

I'll be running my "Workout 1" split today. Feeling strong from the weekend's rest, let's go!!

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)
- 6 - Eggs
- 5 - 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)
- 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)
- 200g - 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 starting phase 3 of my strength program on Friday - 23rd Dec. till then, stay safe brothers
fat intake is very good
 

DjuriEggink

VIP Logger
Silver
(DECEMBER 21, 2022) - Day 3 - Week 6 - Phase 2 - Strength training

Today is my last phase 2 strength training workout. I'll be running my "Workout 2" split today and by Friday (23rd, Dec) I'll be starting phase 3 of my strength training program which will run for 12 weeks.

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
- 6 Slices - Whole Grain Bread
- 4 Tbsp - Peanut Butter
- 7 Eggs (whole)
- 8 Eggs (White)
- 3 Cups - Spinach
- 3 Sps - Chopped Onions
- 1 ½ - Pineapple

Meal 2: (8 AM) - OatMeal
- 200g - Oats
- 120g - Almonds
- 120g - Walnuts
- 120g - Cashew
- 2 Scoops - Whey Isolate Protein
- 100g - Blueberries
- 1 ½ - Apple
- 2 Tbsp - Cinnamon
- 3 Tbsp - Peanut Butter

Pre-workout (9:15 AM)
- 1 Cup - Black Coffee

Post-workout (1:30 PM)
- 20g - 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
- 1 Cup - Baked beans
- 3 Cups - Broccoli
- 200g - Grilled Chicken
- 3 Cups - Spinach
- 3 Tbsp - Olive Oil
- 1 Cup - Tomato Sauce

Dinner (7 PM) - Brown Rice + Turkey Breasts
- 150g - Cooked Brown Rice
- 200g - Turkey Breasts
- 3 Cup - Spinach
- 3 Cup - Asparagus
- 2 Tbsp - Pasta Sauce
- 3 Tbsp - Olive Oil
- 1 Cup - Spring Onions

If you followed the Mr. Olympia 2022 competition, you'd know that Hadi Choopan emerged the winner. Congrats to him! I'll update my log on Friday, until then, stay safe brothers and I wish you all a Merry Xmas and a Happy New Year in advance.
 

sambee38

V.I.P.
Silver
(DECEMBER 21, 2022) - Day 3 - Week 6 - Phase 2 - Strength training

Today is my last phase 2 strength training workout. I'll be running my "Workout 2" split today and by Friday (23rd, Dec) I'll be starting phase 3 of my strength training program which will run for 12 weeks.

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
- 6 Slices - Whole Grain Bread
- 4 Tbsp - Peanut Butter
- 7 Eggs (whole)
- 8 Eggs (White)
- 3 Cups - Spinach
- 3 Sps - Chopped Onions
- 1 ½ - Pineapple

Meal 2: (8 AM) - OatMeal
- 200g - Oats
- 120g - Almonds
- 120g - Walnuts
- 120g - Cashew
- 2 Scoops - Whey Isolate Protein
- 100g - Blueberries
- 1 ½ - Apple
- 2 Tbsp - Cinnamon
- 3 Tbsp - Peanut Butter

Pre-workout (9:15 AM)
- 1 Cup - Black Coffee

Post-workout (1:30 PM)
- 20g - 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
- 1 Cup - Baked beans
- 3 Cups - Broccoli
- 200g - Grilled Chicken
- 3 Cups - Spinach
- 3 Tbsp - Olive Oil
- 1 Cup - Tomato Sauce

Dinner (7 PM) - Brown Rice + Turkey Breasts
- 150g - Cooked Brown Rice
- 200g - Turkey Breasts
- 3 Cup - Spinach
- 3 Cup - Asparagus
- 2 Tbsp - Pasta Sauce
- 3 Tbsp - Olive Oil
- 1 Cup - Spring Onions

If you followed the Mr. Olympia 2022 competition, you'd know that Hadi Choopan emerged the winner. Congrats to him! I'll update my log on Friday, until then, stay safe brothers and I wish you all a Merry Xmas and a Happy New Year in advance.
saw Hadi won he brought it big time
 

DjuriEggink

VIP Logger
Silver
Hello brothers, I'll be having my blood work today, several pblood test panels including Testosterone (free & total), Lipids, CMP-14, Thyroid and so on. Other than this, nothing more to report, except that I'll start logging my phase 3 strength training tomorrow, till then stay safe brothers
 
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