Approved Log Djuris Log

[DjuriEggink]

Excellent log, keep going, we like it

Thank you brother, I'll do my best

 

[DjuriEggink]

solid log update bro.......

Thank you brother

 

[DjuriEggink]

(AUGUST 21, 2022) LEG WORK DAY - WEEK 6 OF GVT PROGRAM

Today is a very busy day for me. I have some errands to run in the morning and my Leg Workout is scheduled for about 3:15 PM. Today also marks the first day of the last week of my current GVT program.

WARM UP (3:15 PM)

• 1 Set - Quarter Squat Jump
• 1 Set - Resistance Band Mobility (Sides + Front)
• 1 Set - Dynamic Stretch
• 1 Set - Scorpion Stretch Mobility
• 120 Sec - Resistance Band Stretch

WORKOUT
(10×10 = 10 Sets with 10 Reps for each Set, SS = SuperSet, W = Weight, T = Tempo)

• BARBELL SQUATS (FRONT) - W: 139 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
• STIFF LEGGED DEADLIFTS - W: 163 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
• SEATED CALVES RAISES (SS) - W: 132 Ib - 3x12 - (60 Sec Rest) - T: 3-0-2
• STANDING LEG CURLS (SS) - W: 68 Ib - 3x12 - (60 Sec Rest) - T: 3-0-2

Targeted Muscle Groups:

BARBELL SQUATS

• Adductor magnus
• Biceps femoris
• Gluteus maximus
• Semimembranosus
• Semitendinosus

STIFF LEGGED DEADLIFTS

• Adductor Magnus
• Biceps femoris
• Gluteus maximus
• Semimembranosus
• Semitendinosus

SEATED CALVES RAISES

• Gastrocnemius (lateral head)
• Gastrocnemius (medial head)
• Soleus

STANDING LEG CURLS

• Biceps femoris
• Gastrocnemius (lateral + medial head)
• Semimembranosus
• Semitendinosus
• Soleus

MEAL PLAN

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

• 2 Slices - Whole Grain Bread
• 2 Tbsp - Peanut Butter
• 2 Eggs (whole)
• 5 Eggs (White)
• 2 Cups - Spinach
• 2 Sps - Chopped Onions
• 1 - Pineapple

Mid-Morning (10 AM) - OatMeal

• 80g - Oats
• 20g - Almonds
• 2 Scoops - Whey Isolate Protein
• 60g - Blueberries
• 1 - Apple
• 1 Tbsp - Cinnamon
• 1 Tbsp - Peanut Butter

SNACK - Greek Yogurt + Dried Fruit

Lunch (1PM) - Sweet Potato + Grilled Chicken + Broccoli

• 2 - Boiled Sweet Potatoes
• 1 Cup - Broccoli
• 120g - Grilled Chicken
• 2 Tbsp - Olive Oil
• ½ Cup - Tomato Sauce

Pre-workout (2 PM)

• 1 Cup - Black Coffee

Post-workout (5:30 PM)

• 10g - Creatine Monohydrate
• 1 Scoop - Whey Blend

Dinner (7 PM) - Brown Rice + Turkey Breasts

• 120g - Cooked Brown Rice
• 120g - Turkey Breasts
• 1 Cup - Spinach
• 1 Cup - Asparagus
• 1 Tbsp - Pasta Sauce
• 1 Tbsp - Olive Oil

I hope all things go well with training, and fingers-crossed - no injuries. I'll update my log as things progress. Stay safe!

 

[Mike_wh00]

Welcome. Keep log going.

 

[RealQuadzilla40]

(AUGUST 21, 2022) LEG WORK DAY - WEEK 6 OF GVT PROGRAM

Today is a very busy day for me. I have some errands to run in the morning and my Leg Workout is scheduled for about 3:15 PM. Today also marks the first day of the last week of my current GVT program.

WARM UP (3:15 PM)

• 1 Set - Quarter Squat Jump
• 1 Set - Resistance Band Mobility (Sides + Front)
• 1 Set - Dynamic Stretch
• 1 Set - Scorpion Stretch Mobility
• 120 Sec - Resistance Band Stretch

WORKOUT
(10×10 = 10 Sets with 10 Reps for each Set, SS = SuperSet, W = Weight, T = Tempo)

• BARBELL SQUATS (FRONT) - W: 139 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
• STIFF LEGGED DEADLIFTS - W: 163 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
• SEATED CALVES RAISES (SS) - W: 132 Ib - 3x12 - (60 Sec Rest) - T: 3-0-2
• STANDING LEG CURLS (SS) - W: 68 Ib - 3x12 - (60 Sec Rest) - T: 3-0-2

Targeted Muscle Groups:

BARBELL SQUATS

• Adductor magnus
• Biceps femoris
• Gluteus maximus
• Semimembranosus
• Semitendinosus

STIFF LEGGED DEADLIFTS

• Adductor Magnus
• Biceps femoris
• Gluteus maximus
• Semimembranosus
• Semitendinosus

SEATED CALVES RAISES

• Gastrocnemius (lateral head)
• Gastrocnemius (medial head)
• Soleus

STANDING LEG CURLS

• Biceps femoris
• Gastrocnemius (lateral + medial head)
• Semimembranosus
• Semitendinosus
• Soleus

MEAL PLAN

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

• 2 Slices - Whole Grain Bread
• 2 Tbsp - Peanut Butter
• 2 Eggs (whole)
• 5 Eggs (White)
• 2 Cups - Spinach
• 2 Sps - Chopped Onions
• 1 - Pineapple

Mid-Morning (10 AM) - OatMeal

• 80g - Oats
• 20g - Almonds
• 2 Scoops - Whey Isolate Protein
• 60g - Blueberries
• 1 - Apple
• 1 Tbsp - Cinnamon
• 1 Tbsp - Peanut Butter

SNACK - Greek Yogurt + Dried Fruit

Lunch (1PM) - Sweet Potato + Grilled Chicken + Broccoli

• 2 - Boiled Sweet Potatoes
• 1 Cup - Broccoli
• 120g - Grilled Chicken
• 2 Tbsp - Olive Oil
• ½ Cup - Tomato Sauce

Pre-workout (2 PM)

• 1 Cup - Black Coffee

Post-workout (5:30 PM)

• 10g - Creatine Monohydrate
• 1 Scoop - Whey Blend

Dinner (7 PM) - Brown Rice + Turkey Breasts

• 120g - Cooked Brown Rice
• 120g - Turkey Breasts
• 1 Cup - Spinach
• 1 Cup - Asparagus
• 1 Tbsp - Pasta Sauce
• 1 Tbsp - Olive Oil

I hope all things go well with training, and fingers-crossed - no injuries. I'll update my log as things progress. Stay safe!

Meal plan is perfect man.

 

[DjuriEggink]

Welcome. Keep log going.

Thank you brother

 

[DjuriEggink]

Meal plan is perfect man.

Thank you brother man

 

[DjuriEggink]

(August. 22, 2022) - today is rest day. Once again I felt cramping yesterday during and after my leg work, don't know if any of you brothers experience such intense cramping during leg training, especially after warming up? Strapped an ice pack at home, and it helped. I'll keep my leg up today and let the blood circulate. Tomorrow (August, 23rd) is SHOULDERS & ARMS day in the 6th week of my GVT program. I'll update my log then, stay safe.

 

[starboy]

(August. 22, 2022) - today is rest day. Once again I felt cramping yesterday during and after my leg work, don't know if any of you brothers experience such intense cramping during leg training, especially after warming up? Strapped an ice pack at home, and it helped. I'll keep my leg up today and let the blood circulate. Tomorrow (August, 23rd) is SHOULDERS & ARMS day in the 6th week of my GVT program. I'll update my log then, stay safe.

If you have leg cramps you need more taurine and tudcae, try n2guard 3-4 caps works for me
also warm up more at least 10 min especially leg day

 

[Masonic Bodybuilder]

Diet looks solid for your goals man. Training like a beast too! Keep it up. The log is fantastic as well.

 

[DjuriEggink]

If you have leg cramps you need more taurine and tudcae, try n2guard 3-4 caps works for me
also warm up more at least 10 min especially leg day

Thank you brother man, I do have n2guard, and you're not the first to advise me on this as well. Thanks again.

 

[DjuriEggink]

Diet looks solid for your goals man. Training like a beast too! Keep it up. The log is fantastic as well.

Thank you brother, I'll do my best.

 

[DjuriEggink]

(AUGUST 23, 2022) SHOULDERS & ARMS

I'm training my SHOULDERS & ARMS today. And my schedule is as follows:

WARM UP (11:30 AM):

• 1 Set - Shoulder Mobility with Cable
• 1 Set - Push Ups
• 1 Set - Resistance Band Mobility Shoulder

WORKOUT:

(W: Weight, T: Tempo, SS: Super Set)

• BARBELL PRESS - W: 88 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
• FRONT DUMBBELL RAISES - W: 22 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
• BICEP EZ BAR CURLS (SS) - W: 62 Ib - 3x12 - (60 Sec Rest) - T: 3-0-2
• OVERHEAD DUMBBELL EXTENSIONS (SS) - W: 31 Ib - 3x12 - (60 Sec Rest) - T: 3-0-2

TARGETED MUSCLE GROUPS:

BARBELL PRESS

• Anterior Deltoid
• Lateral Deltoid
• Pectoral Major (Upper)
• Anterior Deltoid
• Triceps Brachii
• Rectus Abdominis

FRONT DUMBBELL RAISES

• Anterior Deltoid
• Lateral Deltoid
• Serratus Anterior
• Pectoralis Major (Upper)

BICEP EZ BAR CURLS

• Brachialis
• Biceps Brachii (Long head)
• Biceps Brachii (Short head)
• Brachioradialis

OVERHEAD DUMBBELL EXTENSIONS

• Triceps (Lateral head, Long head & Medial long head)

MEAL PLAN

OatMeal (6 AM)

• 80g - Oats
• 60g - Raspberries
• 2 scoops - Whey Isolate Protein
• 20g - Walnuts
• 20g - Cashews
• 2 tbsp - Natural Peanut butter
• 1 tbsp - Cinnamon

Supp.

• 1 cap - Fish oil
• 1 cap - Multivitamin

Wheat Bread, Spinach Omelette (8:30 AM)

• 4 slices - Whole wheat bread
• 4 - whole eggs
• 6 - egg whites
• 3 sps - chopped onions
• 2 cups - spinach
• 100g - Pineapple

Greek Yogurt + Fruit Snack (10 AM)

• 1 scoop - Greek yogurt
• Blueberries

Pre-workout drink (11 AM):

• 1 cup - Black Coffee

Post-workout drink

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

Brown Rice + Chicken Breast (3:30 PM)

• 150g - Brown rice (cooked)
• 150g - Chicken breast
• 5 eggs - 2 whole + 3 whites
• 1 tbsp - BBQ sauce
• Green chillies, ginger + garlic

White Fish Wrap (7 PM)

• 2 - Whole wheat wraps
• 400g - White fish
• 100g - Black beans
• 4 tbsp - Onions (chopped)
• 12g - Cumin
• 4 tbsp - Tomatoes (chopped)
• Lettuce

I hope all goes well with the training (hopefully no injuries). I'll update my log after the session. Stay safe.

 

[sambee38]

(AUGUST 23, 2022) SHOULDERS & ARMS

I'm training my SHOULDERS & ARMS today. And my schedule is as follows:

WARM UP (11:30 AM):

• 1 Set - Shoulder Mobility with Cable
• 1 Set - Push Ups
• 1 Set - Resistance Band Mobility Shoulder

WORKOUT:

(W: Weight, T: Tempo, SS: Super Set)

• BARBELL PRESS - W: 88 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
• FRONT DUMBBELL RAISES - W: 22 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
• BICEP EZ BAR CURLS (SS) - W: 62 Ib - 3x12 - (60 Sec Rest) - T: 3-0-2
• OVERHEAD DUMBBELL EXTENSIONS (SS) - W: 31 Ib - 3x12 - (60 Sec Rest) - T: 3-0-2

TARGETED MUSCLE GROUPS:

BARBELL PRESS

• Anterior Deltoid
• Lateral Deltoid
• Pectoral Major (Upper)
• Anterior Deltoid
• Triceps Brachii
• Rectus Abdominis

FRONT DUMBBELL RAISES

• Anterior Deltoid
• Lateral Deltoid
• Serratus Anterior
• Pectoralis Major (Upper)

BICEP EZ BAR CURLS

• Brachialis
• Biceps Brachii (Long head)
• Biceps Brachii (Short head)
• Brachioradialis

OVERHEAD DUMBBELL EXTENSIONS

• Triceps (Lateral head, Long head & Medial long head)

MEAL PLAN

OatMeal (6 AM)

• 80g - Oats
• 60g - Raspberries
• 2 scoops - Whey Isolate Protein
• 20g - Walnuts
• 20g - Cashews
• 2 tbsp - Natural Peanut butter
• 1 tbsp - Cinnamon

Supp.

• 1 cap - Fish oil
• 1 cap - Multivitamin

Wheat Bread, Spinach Omelette (8:30 AM)

• 4 slices - Whole wheat bread
• 4 - whole eggs
• 6 - egg whites
• 3 sps - chopped onions
• 2 cups - spinach
• 100g - Pineapple

Greek Yogurt + Fruit Snack (10 AM)

• 1 scoop - Greek yogurt
• Blueberries

Pre-workout drink (11 AM):

• 1 cup - Black Coffee

Post-workout drink

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

Brown Rice + Chicken Breast (3:30 PM)

• 150g - Brown rice (cooked)
• 150g - Chicken breast
• 5 eggs - 2 whole + 3 whites
• 1 tbsp - BBQ sauce
• Green chillies, ginger + garlic

White Fish Wrap (7 PM)

• 2 - Whole wheat wraps
• 400g - White fish
• 100g - Black beans
• 4 tbsp - Onions (chopped)
• 12g - Cumin
• 4 tbsp - Tomatoes (chopped)
• Lettuce

I hope all goes well with the training (hopefully no injuries). I'll update my log after the session. Stay safe.

I want to see you ad more fats, can you? at least nuts and seeds

 

[Masonic Bodybuilder]

GVT really is some intense training!

 

[Mike_wh00]

Good log keep going

 

[DjuriEggink]

I want to see you ad more fats, can you? at least nuts and seeds

Fortunate, I do have nuts and seeds in my meals brother.

 

[DjuriEggink]

GVT really is some intense training!

It is brother man.

 

[DjuriEggink]

Good log keep going

Thank you brother, I'll do my best.

 

[DjuriEggink]

Today (24th August, 2022) is my rest day. I'll be back in the gym trainin my BACK & CHEST tomorrow (25th August, 2022). No real complaints with yesterday's training, stay healthy, stay safe.