Approved Log Djuris Log

[going2cycle]

Thank you brother man. Yes, I've the results for my LH, FSH and E2 prolactin, as follows - LH- 1.21IU/mL, FSH- 5.2 mIU/mL, and prolatin- 2.7 ng/mL.

whats the range on those ?

 

[DjuriEggink]

whats the range on those ?

Thank you brother, my LH level is 1.21 IU/mL (optimal reference range 7.8 IU/mL), so it's on the lower spectrum, but still above the minimum ref. range of just over 1 IU/mL while my FSH is 5.2 mIU/mL which is above the minimum, but about midway from optimal range approx. 12.4 mIU/mL. My prolactin level is 2.7 ng/mL which is on the lower end of the 2-18 ng/mL reference range.

 

[DjuriEggink]

(JANUARY 6, 2023) - WEEK 3 - DAY 1 - PHASE 3 STRENGTH TRAINING - WORKOUT A

As I enter week 3 of the third phase of my strength training program, I'll maintain my set/rep count for another week of training. No injuries to report only painful stomach and muscle cramps to worry about.

Workout A:

- Bent-Over Row: 1x3 - 323 Ib (1RM), W: 290 Ib (90% of 1RM)

- Bench Press: 1x3 - 353 Ib (1RM), W: 317 Ib (90% of 1RM)

- Back Squat: 1x3 - 483 Ib (1RM), W: 434 Ib (90% of 1RM)

- Overhead Shoulder Press: 1x3 - 248 Ib (1RM), W: 223 Ib (90% of 1RM)

- Deadlift: 1x3 - 524 Ib (1RM), W: 471 Ib (90% of 1RM)

NUTRITION:

Breakfast (7 AM) - Whole Grain Bread + Spinach Omelette
- 6 Slices - Whole Grain Bread
- 2 Tbsp - Peanut Butter
- 6 Eggs (whole)
- 5 Eggs (White)
- 1 Glass - Low fat milk
- 3 Cups - Spinach
- 1 Cup - Tomatoes (chopped)
- 1 Cup - Green beans
- ¼ Cup - Mushrooms
- ¼ Cup - Sunflower/Flax seeds
- 2 Sps - Chopped Onions
- 1 - Orange
- 1 - Apple

Mid-Morning (10 AM) - OatMeal
- 150g - Oats
- 120g - Almonds
- 120g - Walnuts
- ¼ Cup - Flax seed
- ¼ Cup - Chia seeds
- 2 Scoops - Whey Isolate Protein
- 100g - Raspberries
- ¼ - Watermelon
- 2 Tbsp - Cinnamon
- 2 Tbsp - Peanut Butter
- 4 - Bananas

SNACK - 2 Scoop - Greek Yogurt + Dried Fruit

Lunch (1PM) - Sweet Potato + Grilled Chicken + Broccoli
- 4 - Boiled Sweet Potatoes
- 2 Cup - Broccoli
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 1 Cup - Zucchini
- 200g - Grilled Chicken
- 1 Cup - Cucumber
- 3 Tbsp - Olive Oil
- 2 Tbsp - Avocado Oil
- ½ Cup - Tomato Sauce
- 1 Cup - Black beans

Pre-workout (2 PM)
- 1 Cup - Black Coffee

Post-workout (5:30 PM)
- 10g - Creatine Monohydrate
- 2 Scoop - Whey Blend

Dinner (7 PM) - Brown Rice + Sirloin Steak
- 150g - Cooked Brown Rice
- 300g - Sirloin Steak
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 1 Cup - Black Beans
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil

My next log update will be Monday (January 9th), until then, enjoy your weekend and stay safe

 

[Jayne Scott]

(JANUARY 6, 2023) - WEEK 3 - DAY 1 - PHASE 3 STRENGTH TRAINING - WORKOUT A

As I enter week 3 of the third phase of my strength training program, I'll maintain my set/rep count for another week of training. No injuries to report only painful stomach and muscle cramps to worry about.

Workout A:

- Bent-Over Row: 1x3 - 323 Ib (1RM), W: 290 Ib (90% of 1RM)

- Bench Press: 1x3 - 353 Ib (1RM), W: 317 Ib (90% of 1RM)

- Back Squat: 1x3 - 483 Ib (1RM), W: 434 Ib (90% of 1RM)

- Overhead Shoulder Press: 1x3 - 248 Ib (1RM), W: 223 Ib (90% of 1RM)

- Deadlift: 1x3 - 524 Ib (1RM), W: 471 Ib (90% of 1RM)

NUTRITION:

Breakfast (7 AM) - Whole Grain Bread + Spinach Omelette
- 6 Slices - Whole Grain Bread
- 2 Tbsp - Peanut Butter
- 6 Eggs (whole)
- 5 Eggs (White)
- 1 Glass - Low fat milk
- 3 Cups - Spinach
- 1 Cup - Tomatoes (chopped)
- 1 Cup - Green beans
- ¼ Cup - Mushrooms
- ¼ Cup - Sunflower/Flax seeds
- 2 Sps - Chopped Onions
- 1 - Orange
- 1 - Apple

Mid-Morning (10 AM) - OatMeal
- 150g - Oats
- 120g - Almonds
- 120g - Walnuts
- ¼ Cup - Flax seed
- ¼ Cup - Chia seeds
- 2 Scoops - Whey Isolate Protein
- 100g - Raspberries
- ¼ - Watermelon
- 2 Tbsp - Cinnamon
- 2 Tbsp - Peanut Butter
- 4 - Bananas

SNACK - 2 Scoop - Greek Yogurt + Dried Fruit

Lunch (1PM) - Sweet Potato + Grilled Chicken + Broccoli
- 4 - Boiled Sweet Potatoes
- 2 Cup - Broccoli
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 1 Cup - Zucchini
- 200g - Grilled Chicken
- 1 Cup - Cucumber
- 3 Tbsp - Olive Oil
- 2 Tbsp - Avocado Oil
- ½ Cup - Tomato Sauce
- 1 Cup - Black beans

Pre-workout (2 PM)
- 1 Cup - Black Coffee

Post-workout (5:30 PM)
- 10g - Creatine Monohydrate
- 2 Scoop - Whey Blend

Dinner (7 PM) - Brown Rice + Sirloin Steak
- 150g - Cooked Brown Rice
- 300g - Sirloin Steak
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 1 Cup - Black Beans
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil

My next log update will be Monday (January 9th), until then, enjoy your weekend and stay safe

Fantastic log

 

[DjuriEggink]

Fantastic log

Thank you sister

 

[RealQuadzilla40]

Fantastic log

agree the best log on anabolex

 

[DjuriEggink]

agree the best log on anabolex

Thank you brother, I'm grateful

 

[sambee38]

Get the log going strong

 

[DjuriEggink]

(JANUARY 9, 2022) - WEEK 3 - DAY 2 - PHASE 3 STRENGTH TRAINING - WORKOUT B

Hope you had a great weekend brothers. I'm into the second day of the 3rd week of my phase 3 strength training program. No drama so far, I hope it stays that way.

Workout B:

- Lat Pulldown: 1x3 - 312 Ib (1RM), W: 280 Ib (90% of 1RM)

- Dumbbell Bench Press: 1x3 - 171 Ib (1RM), W: 153 Ib (90% of 1RM)

- Sled Leg Press: 1x3 - 812 Ib (1RM), W: 730 Ib (90% of 1RM)

- Dumbbell Shoulder Press: 1x3 - 132 (1RM), W: 118 Ib (90% of 1RM)

- Power Clean: 1x3 - 336 Ib (1RM), W: 302 Ib (90% of 1RM)

NUTRITION:

Meal 1: (8 AM)
- 6 - Eggs
- 5 - Egg Whites
- 4 Slices Whole Wheat Bread
- 1 Cup - Baked Beans
- 4 links - Sausages
- 2 Tbsp - Peanut Butter
- 2 Cups - Strawberries
- 150g - Cashew
- 150g - Walnuts
- 120g - Almonds
- ½ Cup - Kidney beans

Meal 2: (10 AM)
- 4 Cans - Tuna,
- 4 Oz - Pasta,
- 1 Cup - Tomato Sauce,
- 3 Tbsp - Olive Oil,
- 1 ½ Tbsp - Avocado Oil
- 2 Cup - Green Salad
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- ½ Cup - Green beans

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)
- 3 scoop - Greek yogurt
- 1 ½ Cup - Blueberries
- 120g - Hazelnuts
- 120g - Pecans

Meal 3: (7 PM)
- 150g - Brown Rice (Cooked)
- 200g - Chicken Breasts
- 100g - Sirloin steak
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 2 Cup - Zucchini
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
- 1 Cup - Green Peas

I'm almost tempted to rev up my reps, but advised not too until at least the 5th week, I'll heed the advice, until my next log update, stay safe brothers

 

[DjuriEggink]

Get the log going strong

Will do, thanks brother

 

[GHgut4life]

(JANUARY 9, 2022) - WEEK 3 - DAY 2 - PHASE 3 STRENGTH TRAINING - WORKOUT B

Hope you had a great weekend brothers. I'm into the second day of the 3rd week of my phase 3 strength training program. No drama so far, I hope it stays that way.

Workout B:

- Lat Pulldown: 1x3 - 312 Ib (1RM), W: 280 Ib (90% of 1RM)

- Dumbbell Bench Press: 1x3 - 171 Ib (1RM), W: 153 Ib (90% of 1RM)

- Sled Leg Press: 1x3 - 812 Ib (1RM), W: 730 Ib (90% of 1RM)

- Dumbbell Shoulder Press: 1x3 - 132 (1RM), W: 118 Ib (90% of 1RM)

- Power Clean: 1x3 - 336 Ib (1RM), W: 302 Ib (90% of 1RM)

NUTRITION:

Meal 1: (8 AM)
- 6 - Eggs
- 5 - Egg Whites
- 4 Slices Whole Wheat Bread
- 1 Cup - Baked Beans
- 4 links - Sausages
- 2 Tbsp - Peanut Butter
- 2 Cups - Strawberries
- 150g - Cashew
- 150g - Walnuts
- 120g - Almonds
- ½ Cup - Kidney beans

Meal 2: (10 AM)
- 4 Cans - Tuna,
- 4 Oz - Pasta,
- 1 Cup - Tomato Sauce,
- 3 Tbsp - Olive Oil,
- 1 ½ Tbsp - Avocado Oil
- 2 Cup - Green Salad
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- ½ Cup - Green beans

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)
- 3 scoop - Greek yogurt
- 1 ½ Cup - Blueberries
- 120g - Hazelnuts
- 120g - Pecans

Meal 3: (7 PM)
- 150g - Brown Rice (Cooked)
- 200g - Chicken Breasts
- 100g - Sirloin steak
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 2 Cup - Zucchini
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
- 1 Cup - Green Peas

I'm almost tempted to rev up my reps, but advised not too until at least the 5th week, I'll heed the advice, until my next log update, stay safe brothers

you staying steady on the meals?

 

[DjuriEggink]

you staying steady on the meals?

I have made some modifications brother and introduced more macros

 

[DjuriEggink]

(JANUARY 11, 2023) - WEEK 3 - DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT A
On Monday, I experienced cramping in my lower abdomen which turned out to be just gas, other than that, I've had no issues with my routine.

Workout A:

- Bent-Over Row: 1x3 - 323 Ib (1RM), W: 290 Ib (90% of 1RM)

- Bench Press: 1x3 - 353 Ib (1RM), W: 317 Ib (90% of 1RM)

- Back Squat: 1x3 - 483 Ib (1RM), W: 434 Ib (90% of 1RM)

- Overhead Shoulder Press: 1x3 - 248 Ib (1RM), W: 223 Ib (90% of 1RM)

- Deadlift: 1x3 - 524 Ib (1RM), W: 471 Ib (90% of 1RM)

NUTRITION:

OatMeal (6 AM)
- 150g - Oats
- 100g - Raspberries
- 2 scoops - Whey Isolate Protein
- 120g - Walnuts
- 120g - Cashews
- 100g - Almonds
- 100g - Sunflower seeds
- 3 tbsp - Natural Peanut butter
- 3 tbsp - Cinnamon

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

Wheat Bread, Spinach Omelette (8:30 AM)
- 5 slices - Whole wheat bread
- 6 - Whole eggs
- 7 - Egg whites
- 5 sps - chopped onions
- ½ Cup - Mushrooms
- ¼ Cup - Chia seeds
- 2 slices - Diced Ham
- 2 Cup - Spinach
- 100g - Pineapple

Greek Yogurt + Fruit Snack (10 AM)
- 3 scoop - Greek yogurt
- 1 ½ Cup - Blueberries

Pre-workout drink (11 AM):
- 1 Cup - Black Coffee

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

Brown Rice + Pork tenderloin (3:30 PM)
- 150g - Brown rice (cooked)
- 300g - Pork Tenderloin (roasted)
-:2 Cup - Leafy salad greens
- 1 Cup - Tomatoes (chopped)
- 6 tbsp - BBQ sauce
- 1 Cup - Green beans
- ½ Cup - Yellow onions (diced)
- Green chillies, ginger + garlic
- 2 Cup - Broccoli
- 2 Cup - Asparagus

White Fish Wrap (7 PM)
- 4 - Whole wheat wraps
- 400g - White fish
- 150g - Black beans
- 4 tbsp - Onions (chopped)
- 12g - Cumin
- 1 Cup - Tomatoes (cooked)
- 2 Cup - Lettuce
- 2 tbsp - Oregano (fresh)
- 1 Cup - Cucumber
- 1 Cup - Green peas

I've been trying new meals of late as well. I'll update my log on Friday, but until the stay safe brothers

 

[BigArms42]

(JANUARY 11, 2023) - WEEK 3 - DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT A
On Monday, I experienced cramping in my lower abdomen which turned out to be just gas, other than that, I've had no issues with my routine.

Workout A:

- Bent-Over Row: 1x3 - 323 Ib (1RM), W: 290 Ib (90% of 1RM)

- Bench Press: 1x3 - 353 Ib (1RM), W: 317 Ib (90% of 1RM)

- Back Squat: 1x3 - 483 Ib (1RM), W: 434 Ib (90% of 1RM)

- Overhead Shoulder Press: 1x3 - 248 Ib (1RM), W: 223 Ib (90% of 1RM)

- Deadlift: 1x3 - 524 Ib (1RM), W: 471 Ib (90% of 1RM)

NUTRITION:

OatMeal (6 AM)
- 150g - Oats
- 100g - Raspberries
- 2 scoops - Whey Isolate Protein
- 120g - Walnuts
- 120g - Cashews
- 100g - Almonds
- 100g - Sunflower seeds
- 3 tbsp - Natural Peanut butter
- 3 tbsp - Cinnamon

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

Wheat Bread, Spinach Omelette (8:30 AM)
- 5 slices - Whole wheat bread
- 6 - Whole eggs
- 7 - Egg whites
- 5 sps - chopped onions
- ½ Cup - Mushrooms
- ¼ Cup - Chia seeds
- 2 slices - Diced Ham
- 2 Cup - Spinach
- 100g - Pineapple

Greek Yogurt + Fruit Snack (10 AM)
- 3 scoop - Greek yogurt
- 1 ½ Cup - Blueberries

Pre-workout drink (11 AM):
- 1 Cup - Black Coffee

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

Brown Rice + Pork tenderloin (3:30 PM)
- 150g - Brown rice (cooked)
- 300g - Pork Tenderloin (roasted)
-:2 Cup - Leafy salad greens
- 1 Cup - Tomatoes (chopped)
- 6 tbsp - BBQ sauce
- 1 Cup - Green beans
- ½ Cup - Yellow onions (diced)
- Green chillies, ginger + garlic
- 2 Cup - Broccoli
- 2 Cup - Asparagus

White Fish Wrap (7 PM)
- 4 - Whole wheat wraps
- 400g - White fish
- 150g - Black beans
- 4 tbsp - Onions (chopped)
- 12g - Cumin
- 1 Cup - Tomatoes (cooked)
- 2 Cup - Lettuce
- 2 tbsp - Oregano (fresh)
- 1 Cup - Cucumber
- 1 Cup - Green peas

I've been trying new meals of late as well. I'll update my log on Friday, but until the stay safe brothers

powaaa on the update @DjuriEggink

 

[DjuriEggink]

powaaa on the update @DjuriEggink

Brother man

 

[DjuriEggink]

(JANUARY 12, 2022) - WEEK 4 - DAY 1 - PHASE 3 STRENGTH TRAINING - WORKOUT B

Now into my 4th week and I'll be revving up my set a notch while maintaining my rep. Hope I'm not pushing it, wish me luck.

Workout B:

- Lat Pulldown: 2x3 - 312 Ib (1RM), W: 280 Ib (90% of 1RM)

- Dumbbell Bench Press: 2x3 - 171 Ib (1RM), W: 153 Ib (90% of 1RM)

- Sled Leg Press: 2x3 - 812 Ib (1RM), W: 730 Ib (90% of 1RM)

- Dumbbell Shoulder Press: 2x3 - 132 (1RM), W: 118 Ib (90% of 1RM)

- Power Clean: 2x3 - 336 Ib (1RM), W: 302 Ib (90% of 1RM)

NUTRITION:

Breakfast (7 AM) - Whole Grain Bread + Spinach Omelette
- 6 Slices - Whole Grain Bread
- 2 Tbsp - Peanut Butter
- 6 Eggs (whole)
- 5 Eggs (White)
- 3 Cups - Spinach
- 1 Cup - Tomatoes (chopped)
- 1 Cup - Green beans
- ¼ Cup - Mushrooms
- ¼ Cup - Sunflower/Flax seeds
- 2 Sps - Chopped Onions
- 1 - Orange
- 1 - Apple

Mid-Morning (10 AM) - OatMeal
- 150g - Oats
- 120g - Almonds
- 120g - Walnuts
- ¼ Cup - Flax seed
- ¼ Cup - Chia seeds
- 2 Scoops - Whey Isolate Protein
- 80g - Blueberries
- ¼ - Watermelon
- 2 Tbsp - Cinnamon
- 2 Tbsp - Peanut Butter
- 4 - Bananas

SNACK - 2 Scoop - Greek Yogurt + Dried Fruit

Lunch (1PM) - Sweet Potato + Grilled Chicken + Broccoli
- 4 - Boiled Sweet Potatoes
- 2 Cup - Broccoli
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 1 Cup - Zucchini
- 200g - Grilled Chicken
- 1 Cup - Cucumber
- 3 Tbsp - Olive Oil
- 2 Tbsp - Avocado Oil
- ½ Cup - Tomato Sauce
- 1 Cup - Black beans

Pre-workout (2 PM)
- 1 Cup - Black Coffee

Post-workout (5:30 PM)
- 10g - Creatine Monohydrate
- 2 Scoop - Whey Blend

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

Have a great weekend and stay safe brothers

 

[starboy]

(JANUARY 12, 2022) - WEEK 4 - DAY 1 - PHASE 3 STRENGTH TRAINING - WORKOUT B

Now into my 4th week and I'll be revving up my set a notch while maintaining my rep. Hope I'm not pushing it, wish me luck.

Workout B:

- Lat Pulldown: 2x3 - 312 Ib (1RM), W: 280 Ib (90% of 1RM)

- Dumbbell Bench Press: 2x3 - 171 Ib (1RM), W: 153 Ib (90% of 1RM)

- Sled Leg Press: 2x3 - 812 Ib (1RM), W: 730 Ib (90% of 1RM)

- Dumbbell Shoulder Press: 2x3 - 132 (1RM), W: 118 Ib (90% of 1RM)

- Power Clean: 2x3 - 336 Ib (1RM), W: 302 Ib (90% of 1RM)

NUTRITION:

Breakfast (7 AM) - Whole Grain Bread + Spinach Omelette
- 6 Slices - Whole Grain Bread
- 2 Tbsp - Peanut Butter
- 6 Eggs (whole)
- 5 Eggs (White)
- 3 Cups - Spinach
- 1 Cup - Tomatoes (chopped)
- 1 Cup - Green beans
- ¼ Cup - Mushrooms
- ¼ Cup - Sunflower/Flax seeds
- 2 Sps - Chopped Onions
- 1 - Orange
- 1 - Apple

Mid-Morning (10 AM) - OatMeal
- 150g - Oats
- 120g - Almonds
- 120g - Walnuts
- ¼ Cup - Flax seed
- ¼ Cup - Chia seeds
- 2 Scoops - Whey Isolate Protein
- 80g - Blueberries
- ¼ - Watermelon
- 2 Tbsp - Cinnamon
- 2 Tbsp - Peanut Butter
- 4 - Bananas

SNACK - 2 Scoop - Greek Yogurt + Dried Fruit

Lunch (1PM) - Sweet Potato + Grilled Chicken + Broccoli
- 4 - Boiled Sweet Potatoes
- 2 Cup - Broccoli
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 1 Cup - Zucchini
- 200g - Grilled Chicken
- 1 Cup - Cucumber
- 3 Tbsp - Olive Oil
- 2 Tbsp - Avocado Oil
- ½ Cup - Tomato Sauce
- 1 Cup - Black beans

Pre-workout (2 PM)
- 1 Cup - Black Coffee

Post-workout (5:30 PM)
- 10g - Creatine Monohydrate
- 2 Scoop - Whey Blend

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

Have a great weekend and stay safe brothers

super update @DjuriEggink

 

[DjuriEggink]

super update @DjuriEggink

Thank you brother man

 

[DjuriEggink]

(JANUARY 16, 2023) - WEEK 4 - DAY 2 - PHASE 3 STRENGTH TRAINING - WORKOUT A

I started running a 2x3 last week on workout B, I'll keep it up for workout A, hopefully all goes well. No issues over the weekend, I'm well rested and ready to go this week

Workout A:

- Bent-Over Row: 2x3 - 323 Ib (1RM), W: 290 Ib (90% of 1RM)

- Bench Press: 2x3 - 353 Ib (1RM), W: 317 Ib (90% of 1RM)

- Back Squat: 2x3 - 483 Ib (1RM), W: 434 Ib (90% of 1RM)

- Overhead Shoulder Press: 2x3 - 248 Ib (1RM), W: 223 Ib (90% of 1RM)

- Deadlift: 2x3 - 524 Ib (1RM), W: 471 Ib (90% of 1RM)

NUTRITION:

Breakfast (7 AM) - Whole Grain Bread + Spinach Omelette
- 6 Slices - Whole Grain Bread
- 2 Tbsp - Peanut Butter
- 6 Eggs (whole)
- 5 Eggs (White)
- 1 Glass - Low fat milk
- 3 Cups - Spinach
- 1 Cup - Tomatoes (chopped)
- 1 Cup - Green beans
- ¼ Cup - Mushrooms
- ¼ Cup - Sunflower/Flax seeds
- 2 Sps - Chopped Onions
- 1 - Orange
- 1 - Apple

Mid-Morning (10 AM) - OatMeal
- 150g - Oats
- 120g - Almonds
- 120g - Walnuts
- ¼ Cup - Flax seed
- ¼ Cup - Chia seeds
- 2 Scoops - Whey Isolate Protein
- 100g - Raspberries
- ¼ - Watermelon
- 2 Tbsp - Cinnamon
- 2 Tbsp - Peanut Butter
- 4 - Bananas

SNACK - 2 Scoop - Greek Yogurt + Dried Fruit

Lunch (1PM) - Sweet Potato + Grilled Chicken + Broccoli
- 4 - Boiled Sweet Potatoes
- 2 Cup - Broccoli
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 1 Cup - Zucchini
- 200g - Grilled Chicken
- 1 Cup - Cucumber
- 3 Tbsp - Olive Oil
- 2 Tbsp - Avocado Oil
- ½ Cup - Tomato Sauce
- 1 Cup - Black beans

Pre-workout (2 PM)
- 1 Cup - Black Coffee

Post-workout (5:30 PM)
- 10g - Creatine Monohydrate
- 2 Scoop - Whey Blend

Dinner (7 PM) - Brown Rice + Sirloin Steak
- 150g - Cooked Brown Rice
- 300g - Sirloin Steak
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 1 Cup - Black Beans
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil

I'll update my log on Wednesday, stay safe brothers

 

[BigArms42]

(JANUARY 16, 2023) - WEEK 4 - DAY 2 - PHASE 3 STRENGTH TRAINING - WORKOUT A

I started running a 2x3 last week on workout B, I'll keep it up for workout A, hopefully all goes well. No issues over the weekend, I'm well rested and ready to go this week

Workout A:

- Bent-Over Row: 2x3 - 323 Ib (1RM), W: 290 Ib (90% of 1RM)

- Bench Press: 2x3 - 353 Ib (1RM), W: 317 Ib (90% of 1RM)

- Back Squat: 2x3 - 483 Ib (1RM), W: 434 Ib (90% of 1RM)

- Overhead Shoulder Press: 2x3 - 248 Ib (1RM), W: 223 Ib (90% of 1RM)

- Deadlift: 2x3 - 524 Ib (1RM), W: 471 Ib (90% of 1RM)

NUTRITION:

Breakfast (7 AM) - Whole Grain Bread + Spinach Omelette
- 6 Slices - Whole Grain Bread
- 2 Tbsp - Peanut Butter
- 6 Eggs (whole)
- 5 Eggs (White)
- 1 Glass - Low fat milk
- 3 Cups - Spinach
- 1 Cup - Tomatoes (chopped)
- 1 Cup - Green beans
- ¼ Cup - Mushrooms
- ¼ Cup - Sunflower/Flax seeds
- 2 Sps - Chopped Onions
- 1 - Orange
- 1 - Apple

Mid-Morning (10 AM) - OatMeal
- 150g - Oats
- 120g - Almonds
- 120g - Walnuts
- ¼ Cup - Flax seed
- ¼ Cup - Chia seeds
- 2 Scoops - Whey Isolate Protein
- 100g - Raspberries
- ¼ - Watermelon
- 2 Tbsp - Cinnamon
- 2 Tbsp - Peanut Butter
- 4 - Bananas

SNACK - 2 Scoop - Greek Yogurt + Dried Fruit

Lunch (1PM) - Sweet Potato + Grilled Chicken + Broccoli
- 4 - Boiled Sweet Potatoes
- 2 Cup - Broccoli
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 1 Cup - Zucchini
- 200g - Grilled Chicken
- 1 Cup - Cucumber
- 3 Tbsp - Olive Oil
- 2 Tbsp - Avocado Oil
- ½ Cup - Tomato Sauce
- 1 Cup - Black beans

Pre-workout (2 PM)
- 1 Cup - Black Coffee

Post-workout (5:30 PM)
- 10g - Creatine Monohydrate
- 2 Scoop - Whey Blend

Dinner (7 PM) - Brown Rice + Sirloin Steak
- 150g - Cooked Brown Rice
- 300g - Sirloin Steak
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 1 Cup - Black Beans
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil

I'll update my log on Wednesday, stay safe brothers

bench press going up