Approved Log Djuris Log

[chesty]

damn you train heavy my good sir. very impressed

 

[ROIDDERS]

keep up the good work and stay healthy!

 

[CEO]

bros 300 pound lat pulldowns, dayum that no joke

 

[DjuriEggink]

More reps for legs works for most people

 

[DjuriEggink]

Food looks really good bro

Thanks brother, costly though lol

 

[DjuriEggink]

nice update, you look like you are about to lift a car.. huge!

Lol thanks brother man

 

[DjuriEggink]

bro yo old school, even wearing watch while you train and belt!

Lol no school like the old school brother

 

[DjuriEggink]

nice job on this update, does that wrist band help you at all?

Thanks brother, lol it's my lucky charm

 

[DjuriEggink]

not my style of training or look, but mad respect. i'm more of a bodybuilder

That's great to hear, thanks brother

 

[DjuriEggink]

how much you squatting max?

My 1RM is over 374Ib

 

[DjuriEggink]

damn you train heavy my good sir. very impressed

Thank you brother

 

[DjuriEggink]

keep up the good work and stay healthy!

I'll sure will, thanks brother

 

[DjuriEggink]

bros 300 pound lat pulldowns, dayum that no joke

It's no joke brother, but the consistency got me addicted

 

[DjuriEggink]

damn power clean 350+. you are the GOAT beast

Thanks brother

 

[DjuriEggink]

800+ pounds on the sled? wow, wouldn't want to be kicked by you!

Lol I come in peace brother

 

[DjuriEggink]

man you eat a lot of nuts and produce, that is great for you !

Thanks brother, fats are essential

 

[DjuriEggink]

(SEPTEMBER 15, 2023) - WEEK 40 - DAY 1 - PHASE 3 STRENGTH TRAINING - WORKOUT A

Workout A:

• Bent-Over Row: 3x7 - 333 Ib (1RM), W: 299 Ib (90% of 1RM)
• Bench Press: 3x7 - 353 Ib (1RM), W: 326 Ib (90% of 1RM)
• Back Squat: 3x7 - 483 Ib (1RM), W: 443 Ib (90% of 1RM)
• Overhead Shoulder Press: 3x7 - 258 Ib (1RM), W: 232 Ib (90% of 1RM)
• Deadlift: 3x7 - 534 Ib (1RM), W: 480 Ib (90% of 1RM)

NUTRITION:

OatMeal (6 AM)

• 150g - Oats
• 120g - Raspberries
• 2 scoops - Whey Isolate Protein
• 150g - Walnuts
• 150g - Cashews
• 120g - Almonds
• 120g - 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
• 1 - Apple

Greek Yogurt + Fruit Snack (10 AM)

• 3 scoop - Greek yogurt
• 1 ½ Cup - Blueberries

Pre-workout drink (11 AM):

• 1 Cup - Black Coffee

Workout - Protein bar

Post-workout drink

• 5g - Creatine Monohydrate
• 2 scoop - Whey blend

Brown Rice + Pork tenderloin (3:30 PM)

• 150g - Brown rice (cooked)
• 450g - 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

Weekend is here, hope you all have a great time, and thanks for the support, much appreciated, I'll be back on Monday, till then, stay safe brothers

 

[ballin2504]

Awesome update man!!!

 

[DjuriEggink]

Awesome update man!!!

Thanks brother

 

[Topps_Baseball88]

Fantastic updates love seeing it keep it rolling