Approved Log Djuris Log

[DjuriEggink]

Fantastic updates love seeing it keep it rolling

Thank you brother

 

[DjuriEggink]

(SEPTEMBER 18, 2023) - WEEK 40 - DAY 2 - PHASE 3 STRENGTH TRAINING - WORKOUT B

Workout B:

• Lat Pulldown: 3x7 - 322 Ib (1RM), W: 290 Ib (90% of 1RM)
• Dumbbell Bench Press: 3x7 - 181 Ib (1RM), W: 163 Ib (90% of 1RM)
• Sled Leg Press: 3x7 - 822 Ib (1RM), W: 740 Ib (90% of 1RM)
• Dumbbell Shoulder Press: 3x7 - 142 (1RM), W: 128 Ib (90% of 1RM)
• Power Clean: 2x7 - 346 Ib (1RM), W: 311 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)
- 350g - Chicken Breasts (shredded)
- 450g - Spare ribs
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 2 Cup - Zucchini
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
- 1 Cup - Green Peas

Another week, another day, another session. Hope you have a great week ahead brothers

 

[DjuriEggink]

(SEPTEMBER 20, 2023) - WEEK 40 - DAY 3 - 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
• 100g - 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
• 120g - 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)
• 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

Have a great day brothers

 

[DjuriEggink]

(SEPTEMBER 22, 2023) - WEEK 41 - DAY 1 - PHASE 3 STRENGTH TRAINING - WORKOUT B

Workout B:

• Lat Pulldown: 3x7 - 322 Ib (1RM), W: 290 Ib (90% of 1RM)
• Dumbbell Bench Press: 3x7 - 181 Ib (1RM), W: 163 Ib (90% of 1RM)
• Sled Leg Press: 3x7 - 822 Ib (1RM), W: 740 Ib (90% of 1RM)
• Dumbbell Shoulder Press: 3x7 - 142 (1RM), W: 128 Ib (90% of 1RM)
• Power Clean: 2x7 - 346 Ib (1RM), W: 311 Ib (90% of 1RM)

NUTRITION:

Breakfast (7 AM) - Whole Grain Bread + Spinach Omelet

• 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

I expect a long weekend, enjoy your brothers, I'll see you on Monday