Approved Log Djuris Log

[Mobster]

Nice volume on the press

 

[Vadim Fedorov]

Excellent log, keep going, we like it

 

[Tiger Salman Khan]

Good update dude......

 

[DjuriEggink]

Nice volume on the press

Thank you brother man

 

[DjuriEggink]

Excellent log, keep going, we like it

Thank you brother

 

[DjuriEggink]

Good update dude......

Thank you brother

 

[DjuriEggink]

(AUGUST 25, 2022) BACK & CHEST

Today is BACK & CHEST DAY!! I'll start my day with a meeting scheduled for 8 AM. However, I'll be back home at 11 AM and will be heading to the gym afterwards.

WARM UP (2 PM)

• 15 Reps - HyperExtension
• 10 Reps Each Leg - Glute Kickbacks
• 12 Reps Each Leg - Fire Hydrant
• 10 Sec Hold Each Leg- Superman (Flying)
• 120 Sec - Resistance Band Stretch
• 1 Set - Push Ups + Lat Pull Down

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

• INCLINE DUMBBELL PRESS - W: 52 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
• OVERHEAD GRIP BARBELL ROWS - W: 93 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
• INCLINE DUMBBELL FLYES (SS) - W: 34 Ib - 3x12 - (60 Sec Rest) - T: 3-0-2
• ONE ARM CABLE ROW (SS) - W: 77 Ib - 3x12 - (60 Sec Rest) - T: 3-0-2

Targeted Muscle Groups:

INCLINE DUMBBELL PRESS

• Anterior Deltoid
• Upper Pectoralis Major
• Triceps Brachii
• Biceps Brachii (Short head)

OVERHEAD GRIP BARBELL ROWS

• Posterior Deltoid
• Teres Minor
• Teres Major
• Trapezius (Lower + Middle)
• Infraspinatus
• Rhomboids (Deep)
• Latissimus Dorsi

INCLINE DUMBBELL FLYES

• Upper Pectoralis Major
• Lower Pectoralis Major
• Anterior Deltoid
• Biceps Brachii (Short head)

ONE ARM CABLE ROW

• Trapezius (Lower + Middle)
• Infraspinatus
• Brachioradialis
• Brachialis
• Posterior Deltoid
• Teres Minor
• Teres Major
• Latissimus Dorsi

NUTRITION

I'm having breakfast pretty early today.

Breakfast (5AM)

• 5 - Eggs,
• 4 - Egg Whites,
• 2 Slices Whole Wheat Bread,
• 2 Tbsp - Peanut Butter,
• 2 Cups - Strawberries

Lunch (12 PM)

• 2 Cans - Tuna,
• 4 Oz - Pasta,
• 1 Cup - Tomato Sauce,
• 3 Tbsp - Olive Oil,
• 2 Cups - Green Salad

Pre-workout (1:30 PM)

• 2 Scoops - Concentrated Protein Powder

Post-workout (4:30 PM)

• 2 Scoops - Protein Powder
• 2 Scoops - Waxy Maize

Greek Yogurt + Fruit Snack (6 PM)

• 1 scoop - Greek yogurt
• Blueberries

Dinner (7 PM)

• 120g - Brown Rice (Cooked)
• 120g - Chicken Breasts
• 2 Cup - Spinach
• 2 Cup - Asparagus
• 1 Tbsp - Pasta Sauce
• 2 Tbsp - Olive Oil

I'll update my log as things take shape. Stay safe.

 

[JasonPriest]

nice update again

 

[RealQuadzilla40]

(AUGUST 25, 2022) BACK & CHEST

Today is BACK & CHEST DAY!! I'll start my day with a meeting scheduled for 8 AM. However, I'll be back home at 11 AM and will be heading to the gym afterwards.

WARM UP (2 PM)

• 15 Reps - HyperExtension
• 10 Reps Each Leg - Glute Kickbacks
• 12 Reps Each Leg - Fire Hydrant
• 10 Sec Hold Each Leg- Superman (Flying)
• 120 Sec - Resistance Band Stretch
• 1 Set - Push Ups + Lat Pull Down

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

• INCLINE DUMBBELL PRESS - W: 52 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
• OVERHEAD GRIP BARBELL ROWS - W: 93 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
• INCLINE DUMBBELL FLYES (SS) - W: 34 Ib - 3x12 - (60 Sec Rest) - T: 3-0-2
• ONE ARM CABLE ROW (SS) - W: 77 Ib - 3x12 - (60 Sec Rest) - T: 3-0-2

Targeted Muscle Groups:

INCLINE DUMBBELL PRESS

• Anterior Deltoid
• Upper Pectoralis Major
• Triceps Brachii
• Biceps Brachii (Short head)

OVERHEAD GRIP BARBELL ROWS

• Posterior Deltoid
• Teres Minor
• Teres Major
• Trapezius (Lower + Middle)
• Infraspinatus
• Rhomboids (Deep)
• Latissimus Dorsi

INCLINE DUMBBELL FLYES

• Upper Pectoralis Major
• Lower Pectoralis Major
• Anterior Deltoid
• Biceps Brachii (Short head)

ONE ARM CABLE ROW

• Trapezius (Lower + Middle)
• Infraspinatus
• Brachioradialis
• Brachialis
• Posterior Deltoid
• Teres Minor
• Teres Major
• Latissimus Dorsi

NUTRITION

I'm having breakfast pretty early today.

Breakfast (5AM)

• 5 - Eggs,
• 4 - Egg Whites,
• 2 Slices Whole Wheat Bread,
• 2 Tbsp - Peanut Butter,
• 2 Cups - Strawberries

Lunch (12 PM)

• 2 Cans - Tuna,
• 4 Oz - Pasta,
• 1 Cup - Tomato Sauce,
• 3 Tbsp - Olive Oil,
• 2 Cups - Green Salad

Pre-workout (1:30 PM)

• 2 Scoops - Concentrated Protein Powder

Post-workout (4:30 PM)

• 2 Scoops - Protein Powder
• 2 Scoops - Waxy Maize

Greek Yogurt + Fruit Snack (6 PM)

• 1 scoop - Greek yogurt
• Blueberries

Dinner (7 PM)

• 120g - Brown Rice (Cooked)
• 120g - Chicken Breasts
• 2 Cup - Spinach
• 2 Cup - Asparagus
• 1 Tbsp - Pasta Sauce
• 2 Tbsp - Olive Oil

I'll update my log as things take shape. Stay safe.

Btw great log but you still missing fats in this diet man
you need nuts oils etc
2 tbsp of olive oil is not enough

 

[CEO]

bros another great log push but the FATS? where are they

 

[ROIDDERS]

Djuri you adding more fats or not?

 

[QuadSweep]

I see a lack of fats in your diet too imo

 

[Ulter]

100% you lacking fats on this diet

 

[MONSTRO]

following your top dog log

 

[e2]

respect for your log

 

[2Thick]

log going up and up

 

[StevenDarwinMD]

APPROVED LOG

 

[DjuriEggink]

nice update again

Thank you brother man

 

[DjuriEggink]

Btw great log but you still missing fats in this diet man
you need nuts oils etc
2 tbsp of olive oil is not enough

Thank you brother man, I often have a trail mix with nuts, forgive me if it is not stated.

 

[DjuriEggink]

bros another great log push but the FATS? where are they

Thank you brother man, as I explained to QuadSweep, I often have a trail mix. Maybe I'll need to write it out often as well.