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Approved Log Djuris Log

(MARCH 8, 2023) - WEEK 12 - DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT A

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
- 100g - 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
- 1 Cup - Black Beans
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil

My next log update will be on Friday, 10th, till then, stay safe btothers
 
(MARCH 10, 2023) - WEEK 13 - DAY 1 - PHASE 3 STRENGTH TRAINING - WORKOUT B

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:

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)
- 450g - Chicken Breasts
- 300g - 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

Have a great weekend and stay safe brothers
 
(MARCH 10, 2023) - WEEK 13 - DAY 1 - PHASE 3 STRENGTH TRAINING - WORKOUT B

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:

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)
- 450g - Chicken Breasts
- 300g - 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

Have a great weekend and stay safe brothers
@DjuriEggink you doing it doing it doing it RIGHT
 
(MARCH 13, 2023) - WEEK 13 - DAY 2 - PHASE 3 STRENGTH TRAINING - WORKOUT A

My gym buddies have been teasing me for a week now saying I'm holding back, safety comes first to me, so I'll still maintain my S&R for this week. Let's see if I'll be tempted to increase my reps next week.

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:

OatMeal (6 AM)
- 200g - Oats
- 100g - Raspberries
- 2 scoops - Whey Isolate Protein
- 150g - Walnuts
- 150g - Cashews
- 150g - 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)
- 450g - 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)
- 6 - Whole wheat wraps
- 600g - 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 March 15, 2023, till then, stay safe brothers
 
(MARCH 13, 2023) - WEEK 13 - DAY 2 - PHASE 3 STRENGTH TRAINING - WORKOUT A

My gym buddies have been teasing me for a week now saying I'm holding back, safety comes first to me, so I'll still maintain my S&R for this week. Let's see if I'll be tempted to increase my reps next week.

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:

OatMeal (6 AM)
- 200g - Oats
- 100g - Raspberries
- 2 scoops - Whey Isolate Protein
- 150g - Walnuts
- 150g - Cashews
- 150g - 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)
- 450g - 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)
- 6 - Whole wheat wraps
- 600g - 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 March 15, 2023, till then, stay safe brothers
following @DjuriEggink
 
(MARCH 15, 2023) - WEEK 13 - DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT B

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:


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
- 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)
- 250g - Chicken Breasts
- 450g - 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 March 17, 2023, till then, stay safe
 
(MARCH 15, 2023) - WEEK 13 - DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT B

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:

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
- 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)
- 250g - Chicken Breasts
- 450g - 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 March 17, 2023, till then, stay safe
LOG the best @DjuriEggink
 
(MARCH 17, 2023) - WEEK 14 - DAY 1 - PHASE 3 STRENGTH TRAINING - WORKOUT A

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
- 400g - 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
- 400g - 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, I'll update my log on Monday, March 20, till then, stay safe brothers
 
(MARCH 20, 2023) - WEEK 14 - DAY 2 - PHASE 3 STRENGTH TRAINING - WORKOUT B

I'm increasing my reps to 7, it's time to leave my comfort zone!

Workout B:

- Lat Pulldown: 3x7 - 312 Ib (1RM), W: 280 Ib (90% of 1RM)

- Dumbbell Bench Press: 3x7 - 171 Ib (1RM), W: 153 Ib (90% of 1RM)

- Sled Leg Press: 3x7 - 812 Ib (1RM), W: 730 Ib (90% of 1RM)

- Dumbbell Shoulder Press: 3x7 - 132 (1RM), W: 118 Ib (90% of 1RM)

- Power Clean: 2x7 - 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)
- 350g - 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'll update my log on March 22, till then, stay safe
 
(MARCH 20, 2023) - WEEK 14 - DAY 2 - PHASE 3 STRENGTH TRAINING - WORKOUT B

I'm increasing my reps to 7, it's time to leave my comfort zone!

Workout B:

- Lat Pulldown: 3x7 - 312 Ib (1RM), W: 280 Ib (90% of 1RM)

- Dumbbell Bench Press: 3x7 - 171 Ib (1RM), W: 153 Ib (90% of 1RM)

- Sled Leg Press: 3x7 - 812 Ib (1RM), W: 730 Ib (90% of 1RM)

- Dumbbell Shoulder Press: 3x7 - 132 (1RM), W: 118 Ib (90% of 1RM)

- Power Clean: 2x7 - 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)
- 350g - 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'll update my log on March 22, till then, stay safe
you have some thoughts of adding more fats? @DjuriEggink
 
(MARCH 22, 2023) - WEEK 14 - DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT A

Going strong and no complaints with increased reps, so far, so good!

Workout A:

- Bent-Over Row: 3x7 - 323 Ib (1RM), W: 290 Ib (90% of 1RM)

- Bench Press: 3x7 - 353 Ib (1RM), W: 317 Ib (90% of 1RM)

- Back Squat: 3x7 - 483 Ib (1RM), W: 434 Ib (90% of 1RM)

- Overhead Shoulder Press: 3x7 - 248 Ib (1RM), W: 223 Ib (90% of 1RM)

- Deadlift: 3x7 - 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
- 450g - 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
- 400g - 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 March 24, till then, do stay safe brothers
 
(MARCH 22, 2023) - WEEK 14 - DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT A

Going strong and no complaints with increased reps, so far, so good!

Workout A:

- Bent-Over Row: 3x7 - 323 Ib (1RM), W: 290 Ib (90% of 1RM)

- Bench Press: 3x7 - 353 Ib (1RM), W: 317 Ib (90% of 1RM)

- Back Squat: 3x7 - 483 Ib (1RM), W: 434 Ib (90% of 1RM)

- Overhead Shoulder Press: 3x7 - 248 Ib (1RM), W: 223 Ib (90% of 1RM)

- Deadlift: 3x7 - 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
- 450g - 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
- 400g - 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 March 24, till then, do stay safe brothers
@DjuriEggink you're the best and so is upsteroids TOP GUN
 
(MARCH 24, 2023) - WEEK 15 - DAY 1 - PHASE 3 STRENGTH TRAINING - WORKOUT B

Workout B:


- Lat Pulldown: 3x7 - 312 Ib (1RM), W: 280 Ib (90% of 1RM)

- Dumbbell Bench Press: 3x7 - 171 Ib (1RM), W: 153 Ib (90% of 1RM)

- Sled Leg Press: 3x7 - 812 Ib (1RM), W: 730 Ib (90% of 1RM)

- Dumbbell Shoulder Press: 3x7 - 132 (1RM), W: 118 Ib (90% of 1RM)

- Power Clean: 2x7 - 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

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)
- 250g - Chicken Breasts
- 450g - 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

Have a great weekend, I'll update my log on Monday 27, till then, stay safe brothers
 
(MARCH 24, 2023) - WEEK 15 - DAY 1 - PHASE 3 STRENGTH TRAINING - WORKOUT B

Workout B:


- Lat Pulldown: 3x7 - 312 Ib (1RM), W: 280 Ib (90% of 1RM)

- Dumbbell Bench Press: 3x7 - 171 Ib (1RM), W: 153 Ib (90% of 1RM)

- Sled Leg Press: 3x7 - 812 Ib (1RM), W: 730 Ib (90% of 1RM)

- Dumbbell Shoulder Press: 3x7 - 132 (1RM), W: 118 Ib (90% of 1RM)

- Power Clean: 2x7 - 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

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)
- 250g - Chicken Breasts
- 450g - 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

Have a great weekend, I'll update my log on Monday 27, till then, stay safe brothers
detailed log @DjuriEggink
 
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