@DjuriEggink has by far the most active log and he's a cool bro too
Really appreciate it brother man
(MARCH 27, 2023) - WEEK 15 - DAY 2 - PHASE 3 STRENGTH TRAINING - WORKOUT A
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
- 250g - Oats
- 150g - Almonds
- 150g - Walnuts
- 2 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
I'll drop an update on March 29, have a great week ahead and stay safe
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
- 250g - Oats
- 150g - Almonds
- 150g - Walnuts
- 2 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
I'll drop an update on March 29, have a great week ahead and stay safe
nice job, solid diet
@DjuriEggink like I said best logger with solid diet
APPROVED LOG
Appreciate it brother man
Salute brother
Salute brother
Thank you brother
Appreciate it brother
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