Approved Log Djuris Log

[DjuriEggink]

(MARCH, 22) - WEEK 67 - 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
- 450g - Sirloin
- 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
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 1 Cup - Black Beans
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil

Have a great weekend brothers and stay safe

 

[Jayne Scott]

(MARCH, 22) - WEEK 67 - 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
- 450g - Sirloin
- 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
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 1 Cup - Black Beans
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil

Have a great weekend brothers and stay safe
View attachment 7462

Enjoy your weekend @DjuriEggink

 

[ballin2504]

Looking solid brother

 

[25homes]

Lookin good bro

 

[DjuriEggink]

Enjoy your weekend @DjuriEggink

Thanks brother, enjoy your weekend

 

[DjuriEggink]

Lookin good bro

Thanks brother

 

[DjuriEggink]

Looking solid brother

Thanks brother man, enjoy your weekend

 

[DjuriEggink]

(MARCH, 25) - WEEK 67 - DAY 2 - 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:

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
- 150g - 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
- 150g - Hazelnuts
- 150g - Pecans

Meal 3: (7 PM)
- 150g - Brown Rice (Cooked)
- 450g - Chicken Breasts (shredded)
- 550g - 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 Pea

Time to put in the work!

 

[Jayne Scott]

(MARCH, 25) - WEEK 67 - DAY 2 - 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:

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
- 150g - 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
- 150g - Hazelnuts
- 150g - Pecans

Meal 3: (7 PM)
- 150g - Brown Rice (Cooked)
- 450g - Chicken Breasts (shredded)
- 550g - 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 Pea

Time to put in the work!
View attachment 7474

Hope you had a great weekend @DjuriEggink

 

[Noah Wixx]

Looking like brick wall brother

 

[DjuriEggink]

Hope you had a great weekend @DjuriEggink

I did, thanks

 

[DjuriEggink]

Looking like brick wall brother

LoL thanks brother

 

[DjuriEggink]

(MARCH, 27) - WEEK 67 - DAY 3 - 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
- 450g - Sirloin
- 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
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 1 Cup - Black Beans
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil

Pre-workout ritual - prep, routine, repeat!

 

[RealQuadzilla40]

(MARCH, 27) - WEEK 67 - DAY 3 - 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
- 450g - Sirloin
- 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
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 1 Cup - Black Beans
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil

Pre-workout ritual - prep, routine, repeat!
View attachment 7505

@DjuriEggink big time PUMP

 

[Mobster]

Good heavy workout

 

[SteveSmi]

that's a heavy days work right there

 

[QuadSweep]

always impressed with your updates

 

[BodyMonster34]

bro you really have a diverse diet I like it

 

[JasonPriest]

definitely a lot of micronutrients one of the best diets I've seen on here in terms of that

 

[MONSTRO]

monstro likes your diet it's very similar to the Portuguese diet