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Approved Log Djuris Log

(FEBRUARY 17, 2023) - WEEK 9 - DAY 1 - PHASE 3 STRENGTH TRAINING - WORKOUT A

I'm now into my 9th week, still going strong, I'll be revving up my set in the 10th week though, wish me luck.

Workout A:

- Bent-Over Row: 2x5 - 323 Ib (1RM), W: 290 Ib (90% of 1RM)

- Bench Press: 2x5 - 353 Ib (1RM), W: 317 Ib (90% of 1RM)

- Back Squat: 2x5 - 483 Ib (1RM), W: 434 Ib (90% of 1RM)

- Overhead Shoulder Press: 2x5 - 248 Ib (1RM), W: 223 Ib (90% of 1RM)

- Deadlift: 2x5 - 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
- 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

Hope you have a great weekend, I'll update my log on Monday, till then stay safe brothers
we will wait for monday big fella
 
(FEBRUARY 20, 2022) - WEEK 9 - DAY 2 - PHASE 3 STRENGTH TRAINING - WORKOUT B

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:

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

Hope you have a great week ahead, I'll update my log on Wednesday, till then, stay safe
 
(FEBRUARY 20, 2022) - WEEK 9 - DAY 2 - PHASE 3 STRENGTH TRAINING - WORKOUT B

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:

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

Hope you have a great week ahead, I'll update my log on Wednesday, till then, stay safe
the best log for sure

@DjuriEggink you are a champion of champions
 
(FEBRUARY 22, 2023) - WEEK 9 - DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT A

Workout A:


- Bent-Over Row: 2x5 - 323 Ib (1RM), W: 290 Ib (90% of 1RM)

- Bench Press: 2x5 - 353 Ib (1RM), W: 317 Ib (90% of 1RM)

- Back Squat: 2x5 - 483 Ib (1RM), W: 434 Ib (90% of 1RM)

- Overhead Shoulder Press: 2x5 - 248 Ib (1RM), W: 223 Ib (90% of 1RM)

- Deadlift: 2x5 - 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

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
- 1 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)
- 150g - Chicken Breasts
- 250g - 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

Next update - Friday, stay safe brothers
 
(FEBRUARY 22, 2023) - WEEK 9 - DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT A

Workout A:


- Bent-Over Row: 2x5 - 323 Ib (1RM), W: 290 Ib (90% of 1RM)

- Bench Press: 2x5 - 353 Ib (1RM), W: 317 Ib (90% of 1RM)

- Back Squat: 2x5 - 483 Ib (1RM), W: 434 Ib (90% of 1RM)

- Overhead Shoulder Press: 2x5 - 248 Ib (1RM), W: 223 Ib (90% of 1RM)

- Deadlift: 2x5 - 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

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
- 1 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)
- 150g - Chicken Breasts
- 250g - 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

Next update - Friday, stay safe brothers
@DjuriEggink you alright with this protein intake? growing?
 
(FEBRUARY 24, 2022) - WEEK 10 - DAY 1 - PHASE 3 STRENGTH TRAINING - WORKOUT B

I'm stepping up my workout a bit with 3 sets and 5 reps. Hope I'm not pushing it, I'll see how it goes.

Workout B:

- Lat Pulldown: 3x5 - 312 Ib (1RM), W: 280 Ib (90% of 1RM)

- Dumbbell Bench Press: 3x5 - 171 Ib (1RM), W: 153 Ib (90% of 1RM)

- Sled Leg Press: 3x5 - 812 Ib (1RM), W: 730 Ib (90% of 1RM)

- Dumbbell Shoulder Press: 3x5 - 132 (1RM), W: 118 Ib (90% of 1RM)

- Power Clean: 2x5 - 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
- 250g - 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
- 350g - Turkey Breasts
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 2 Cup - Black Beans
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil

I'll update my log on Monday - 27th, until then, stay safe brothers
 
(FEBRUARY 27, 2023) - WEEK 10 - DAY 2 - PHASE 3 STRENGTH TRAINING - WORKOUT A

Hope you had a good weekend - I'll be running day 2 of the 10th week into my phase 3 strength training and I'll be keeping up with 3x5 for each routine.

Workout A:

- Bent-Over Row: 3x5 - 323 Ib (1RM), W: 290 Ib (90% of 1RM)

- Bench Press: 3x5 - 353 Ib (1RM), W: 317 Ib (90% of 1RM)

- Back Squat: 3x5 - 483 Ib (1RM), W: 434 Ib (90% of 1RM)

- Overhead Shoulder Press: 3x5 - 248 Ib (1RM), W: 223 Ib (90% of 1RM)

- Deadlift: 3x5 - 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)
- 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
- 300g - 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
- 250g - Turkey Breasts
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 1 Cup - Black Beans
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil

Next update on Wednesday 29th February, stay safe brothers
 
(FEBRUARY 27, 2023) - WEEK 10 - DAY 2 - PHASE 3 STRENGTH TRAINING - WORKOUT A

Hope you had a good weekend - I'll be running day 2 of the 10th week into my phase 3 strength training and I'll be keeping up with 3x5 for each routine.

Workout A:

- Bent-Over Row: 3x5 - 323 Ib (1RM), W: 290 Ib (90% of 1RM)

- Bench Press: 3x5 - 353 Ib (1RM), W: 317 Ib (90% of 1RM)

- Back Squat: 3x5 - 483 Ib (1RM), W: 434 Ib (90% of 1RM)

- Overhead Shoulder Press: 3x5 - 248 Ib (1RM), W: 223 Ib (90% of 1RM)

- Deadlift: 3x5 - 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)
- 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
- 300g - 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
- 250g - Turkey Breasts
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 1 Cup - Black Beans
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil

Next update on Wednesday 29th February, stay safe brothers
@DjuriEggink the most stable logger great update
 
(MARCH 1, 20223) - WEEK 10 - DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT B

It's a new month, but I'll still be maintaining the same workout routine.

Workout B:

- Lat Pulldown: 3x5 - 312 Ib (1RM), W: 280 Ib (90% of 1RM)

- Dumbbell Bench Press: 3x5 - 171 Ib (1RM), W: 153 Ib (90% of 1RM)

- Sled Leg Press: 3x5 - 812 Ib (1RM), W: 730 Ib (90% of 1RM)

- Dumbbell Shoulder Press: 3x5 - 132 (1RM), W: 118 Ib (90% of 1RM)

- Power Clean: 2x5 - 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)
- 400g - 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
- 450g - 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

Next update will be on Friday, till then - Stay safe brothers!
 
(MARCH 1, 20223) - WEEK 10 - DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT B

It's a new month, but I'll still be maintaining the same workout routine.

Workout B:

- Lat Pulldown: 3x5 - 312 Ib (1RM), W: 280 Ib (90% of 1RM)

- Dumbbell Bench Press: 3x5 - 171 Ib (1RM), W: 153 Ib (90% of 1RM)

- Sled Leg Press: 3x5 - 812 Ib (1RM), W: 730 Ib (90% of 1RM)

- Dumbbell Shoulder Press: 3x5 - 132 (1RM), W: 118 Ib (90% of 1RM)

- Power Clean: 2x5 - 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)
- 400g - 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
- 450g - 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

Next update will be on Friday, till then - Stay safe brothers!
Power LOG thats fact from @DjuriEggink
 
(MARCH 3, 2023) - WEEK 11 - DAY 1 - PHASE 3 STRENGTH TRAINING - WORKOUT A

Today's my first workout in week 11. I'm tempted to push the envelope a bit, but advised not to for safety reasons.

Workout A:

- Bent-Over Row: 3x5 - 323 Ib (1RM), W: 290 Ib (90% of 1RM)

- Bench Press: 3x5 - 353 Ib (1RM), W: 317 Ib (90% of 1RM)

- Back Squat: 3x5 - 483 Ib (1RM), W: 434 Ib (90% of 1RM)

- Overhead Shoulder Press: 3x5 - 248 Ib (1RM), W: 223 Ib (90% of 1RM)

- Deadlift: 3x5 - 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)
- 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
- 350g - 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
- 450g - Turkey Breasts
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 2 Cup - Black Beans
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil

Enjoy your weekend, I'll update my log on Monday 6th, till then, stay safe brothers
 
(MARCH 3, 2023) - WEEK 11 - DAY 1 - PHASE 3 STRENGTH TRAINING - WORKOUT A

Today's my first workout in week 11. I'm tempted to push the envelope a bit, but advised not to for safety reasons.

Workout A:

- Bent-Over Row: 3x5 - 323 Ib (1RM), W: 290 Ib (90% of 1RM)

- Bench Press: 3x5 - 353 Ib (1RM), W: 317 Ib (90% of 1RM)

- Back Squat: 3x5 - 483 Ib (1RM), W: 434 Ib (90% of 1RM)

- Overhead Shoulder Press: 3x5 - 248 Ib (1RM), W: 223 Ib (90% of 1RM)

- Deadlift: 3x5 - 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)
- 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
- 350g - 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
- 450g - Turkey Breasts
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 2 Cup - Black Beans
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil

Enjoy your weekend, I'll update my log on Monday 6th, till then, stay safe brothers
do it strong @DjuriEggink
 
(MARCH 6, 2023) - WEEK 11 - DAY 2 - PHASE 3 STRENGTH TRAINING - WORKOUT B

Hope your weekend was good? Here's my workout plan for today.

Workout B:

- Lat Pulldown: 3x5 - 312 Ib (1RM), W: 280 Ib (90% of 1RM)

- Dumbbell Bench Press: 3x5 - 171 Ib (1RM), W: 153 Ib (90% of 1RM)

- Sled Leg Press: 3x5 - 812 Ib (1RM), W: 730 Ib (90% of 1RM)

- Dumbbell Shoulder Press: 3x5 - 132 (1RM), W: 118 Ib (90% of 1RM)

- Power Clean: 2x5 - 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)
- 400g - 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
- 450g - 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

Have a great week, I'll be back on Wednesday, till then, stay safe brothers
 
(MARCH 6, 2023) - WEEK 11 - DAY 2 - PHASE 3 STRENGTH TRAINING - WORKOUT B

Hope your weekend was good? Here's my workout plan for today.

Workout B:

- Lat Pulldown: 3x5 - 312 Ib (1RM), W: 280 Ib (90% of 1RM)

- Dumbbell Bench Press: 3x5 - 171 Ib (1RM), W: 153 Ib (90% of 1RM)

- Sled Leg Press: 3x5 - 812 Ib (1RM), W: 730 Ib (90% of 1RM)

- Dumbbell Shoulder Press: 3x5 - 132 (1RM), W: 118 Ib (90% of 1RM)

- Power Clean: 2x5 - 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)
- 400g - 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
- 450g - 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

Have a great week, I'll be back on Wednesday, till then, stay safe brothers
@DjuriEggink the real life Champion on anabolex
 
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