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DjuriEggink

VIP Logger
Silver
(JANUARY 18, 2022) - WEEK 4 - DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT B

Today is the last day in week 4 of my phase 3 strength training program. Still going strong, no complaints, no major injuries (thankfully).

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:

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 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 + Chicken Breast (3:30 PM)
- 150g - Brown rice (cooked)
- 200g - Chicken breast
- 8 eggs - 3 whole + 5 whites
- 2 tbsp - BBQ sauce
- 1 Cup - Green beans
- 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
- 4 tbsp - Tomatoes (chopped)
- 2 Cup - Lettuce
- 1 Cup - Cucumber

I'll update my log on Friday, 20th January, till then, stay safe brothers
 

RealQuadzilla40

V.I.P.
Red
(JANUARY 18, 2022) - WEEK 4 - DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT B

Today is the last day in week 4 of my phase 3 strength training program. Still going strong, no complaints, no major injuries (thankfully).

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:

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 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 + Chicken Breast (3:30 PM)
- 150g - Brown rice (cooked)
- 200g - Chicken breast
- 8 eggs - 3 whole + 5 whites
- 2 tbsp - BBQ sauce
- 1 Cup - Green beans
- 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
- 4 tbsp - Tomatoes (chopped)
- 2 Cup - Lettuce
- 1 Cup - Cucumber

I'll update my log on Friday, 20th January, till then, stay safe brothers
perfect update
 

DjuriEggink

VIP Logger
Silver
(JANUARY 20, 2023) - WEEK 5 - DAY 1 - PHASE 3 STRENGTH TRAINING - WORKOUT A

I'm now in my 5th week of my phase 3 strength training program. I'm happy with the results so far, especially knowing that I've been fortunate with injuries. Hopefully my luck continues *knock on wood*

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:

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'll update my log on Monday 23, January. Hope you have a great weekend, and please stay safe brothers
 

DjuriEggink

VIP Logger
Silver
(JANUARY 23, 2022) - WEEK 5 - DAY 2 - PHASE 3 STRENGTH TRAINING - WORKOUT B

Hope you had a great weekend? Mine was hectic with many postponed chores finally catching up with me and as a result I didn't get much rest. I'll still maintain my sets/reps, but fingers-crossed, it all goes well today in particular and the entire week in general.

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:

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

My log will be updated on Wednesday, 25th January, till then, stay safe brothers
 

BigArms42

V.I.P.
Gold
(JANUARY 23, 2022) - WEEK 5 - DAY 2 - PHASE 3 STRENGTH TRAINING - WORKOUT B

Hope you had a great weekend? Mine was hectic with many postponed chores finally catching up with me and as a result I didn't get much rest. I'll still maintain my sets/reps, but fingers-crossed, it all goes well today in particular and the entire week in general.

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:

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

My log will be updated on Wednesday, 25th January, till then, stay safe brothers
keep going strong @DjuriEggink
 

DjuriEggink

VIP Logger
Silver
(JANUARY 25, 2023) - WEEK 5 - DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT A

I'm still maintaining 2 sets/ 3 reps per workout, I'll attempt to up my game in week 6 though.

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

No injuries to report (thank heavens), going strong as well, I'll update log on Friday, 27th January, but till then, stay safe brothers
 

going2cycle

V.I.P.
Moderator
(JANUARY 25, 2023) - WEEK 5 - DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT A

I'm still maintaining 2 sets/ 3 reps per workout, I'll attempt to up my game in week 6 though.

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

No injuries to report (thank heavens), going strong as well, I'll update log on Friday, 27th January, but till then, stay safe brothers
+respect on the update
 

DjuriEggink

VIP Logger
Silver
(JANUARY 27, 2022) - WEEK 6 - DAY 1 - PHASE 3 STRENGTH TRAINING - WORKOUT B

I've decided to step up training and increase my repetitions per set to 5. Today is ideal for this, since I'll be recovering over the weekend.

Workout B:

- Lat Pulldown: 2x5 - 312 Ib (1RM), W: 280 Ib (90% of 1RM)

- Dumbbell Bench Press: 2x5 - 171 Ib (1RM), W: 153 Ib (90% of 1RM)

- Sled Leg Press: 2x5 - 812 Ib (1RM), W: 730 Ib (90% of 1RM)

- Dumbbell Shoulder Press: 2x5 - 132 (1RM), W: 118 Ib (90% of 1RM)

- Power Clean: 2x5 - 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'll update my log on Monday 30, 2023 with feedback on today's workout, till then, stay safe brothers
 

RealQuadzilla40

V.I.P.
Red
(JANUARY 27, 2022) - WEEK 6 - DAY 1 - PHASE 3 STRENGTH TRAINING - WORKOUT B

I've decided to step up training and increase my repetitions per set to 5. Today is ideal for this, since I'll be recovering over the weekend.

Workout B:

- Lat Pulldown: 2x5 - 312 Ib (1RM), W: 280 Ib (90% of 1RM)

- Dumbbell Bench Press: 2x5 - 171 Ib (1RM), W: 153 Ib (90% of 1RM)

- Sled Leg Press: 2x5 - 812 Ib (1RM), W: 730 Ib (90% of 1RM)

- Dumbbell Shoulder Press: 2x5 - 132 (1RM), W: 118 Ib (90% of 1RM)

- Power Clean: 2x5 - 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'll update my log on Monday 30, 2023 with feedback on today's workout, till then, stay safe brothers
waiting on the training

so far you have the best diet @DjuriEggink
 

DjuriEggink

VIP Logger
Silver
(JANUARY 30, 2023) - WEEK 6 - DAY 2 - PHASE 3 STRENGTH TRAINING - WORKOUT A

Goodmorning brothers, I rested well this weekend and now I'm looking forward to another intense workout week. I'll still maintain my sets/reps count, but should attempt more reps by week 7.

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:

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'll be updating my log on Wednesday - February 1, 2023, but until then, stay safe brothers
 

DjuriEggink

VIP Logger
Silver
(FEBRUARY 1, 2022) - WEEK 6 - DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT B

Today is the last day of my 6th week of training. In the 7th week, I'll increase my reps and see what happens, I hope I'm not pushing it though, but I feel confident at this point.

Workout B:

- Lat Pulldown: 2x5 - 312 Ib (1RM), W: 280 Ib (90% of 1RM)

- Dumbbell Bench Press: 2x5 - 171 Ib (1RM), W: 153 Ib (90% of 1RM)

- Sled Leg Press: 2x5 - 812 Ib (1RM), W: 730 Ib (90% of 1RM)

- Dumbbell Shoulder Press: 2x5 - 132 (1RM), W: 118 Ib (90% of 1RM)

- Power Clean: 2x5 - 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
- 1 ½ Cup - Tomatoes (diced)
- 4 links - Sausages
- 2 Tbsp - Peanut Butter
- 2 Cups - Strawberries
- 150g - Cashew
- 150g - 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
- 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)
- 400g - 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
- 1 Cup - Kidney Beans

My next blog update will be on Friday, 3, 2023, till then stay safe
 

starboy

V.I.P.
Moderator
(FEBRUARY 1, 2022) - WEEK 6 - DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT B

Today is the last day of my 6th week of training. In the 7th week, I'll increase my reps and see what happens, I hope I'm not pushing it though, but I feel confident at this point.

Workout B:

- Lat Pulldown: 2x5 - 312 Ib (1RM), W: 280 Ib (90% of 1RM)

- Dumbbell Bench Press: 2x5 - 171 Ib (1RM), W: 153 Ib (90% of 1RM)

- Sled Leg Press: 2x5 - 812 Ib (1RM), W: 730 Ib (90% of 1RM)

- Dumbbell Shoulder Press: 2x5 - 132 (1RM), W: 118 Ib (90% of 1RM)

- Power Clean: 2x5 - 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
- 1 ½ Cup - Tomatoes (diced)
- 4 links - Sausages
- 2 Tbsp - Peanut Butter
- 2 Cups - Strawberries
- 150g - Cashew
- 150g - 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
- 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)
- 400g - 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
- 1 Cup - Kidney Beans

My next blog update will be on Friday, 3, 2023, till then stay safe
sweet pumped updated @DjuriEggink
 

DjuriEggink

VIP Logger
Silver
(FEBRUARY 3, 2023) - WEEK 7 - DAY 1 - PHASE 3 STRENGTH TRAINING - WORKOUT A

I'll increase my reps x1 today, wish me luck.

Workout A:

- Bent-Over Row: 2x4 - 323 Ib (1RM), W: 290 Ib (90% of 1RM)

- Bench Press: 2x4 - 353 Ib (1RM), W: 317 Ib (90% of 1RM)

- Back Squat: 2x4 - 483 Ib (1RM), W: 434 Ib (90% of 1RM)

- Overhead Shoulder Press: 2x4 - 248 Ib (1RM), W: 223 Ib (90% of 1RM)

- Deadlift: 2x4 - 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
- 5 - 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

Have a great weekend, I'll update my log on Monday, until then, stay safe
 

BigArms42

V.I.P.
Gold
(FEBRUARY 3, 2023) - WEEK 7 - DAY 1 - PHASE 3 STRENGTH TRAINING - WORKOUT A

I'll increase my reps x1 today, wish me luck.

Workout A:

- Bent-Over Row: 2x4 - 323 Ib (1RM), W: 290 Ib (90% of 1RM)

- Bench Press: 2x4 - 353 Ib (1RM), W: 317 Ib (90% of 1RM)

- Back Squat: 2x4 - 483 Ib (1RM), W: 434 Ib (90% of 1RM)

- Overhead Shoulder Press: 2x4 - 248 Ib (1RM), W: 223 Ib (90% of 1RM)

- Deadlift: 2x4 - 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
- 5 - 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

Have a great weekend, I'll update my log on Monday, until then, stay safe
@DjuriEggink your log always on point
 
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