Approved Log Djuris Log

[DjuriEggink]

Glad to see you are feeling fine and back to training today. Nice update. And lots of veggies again to make Steve happy!!!

Thank you brother man. Lol, yes Steve should be happier now

 

[DjuriEggink]

good amounts of fats I like this log

I appreciate it brother

 

[going2cycle]

@DjuriEggink congratulations! you are now VIP Silver

The log is great and detailed.

 

[DjuriEggink]

@DjuriEggink congratulations! you are now VIP Silver

The log is great and detailed.

I'm so happy for the recognition brother, thank you and thanks to Anabolex

 

[DjuriEggink]

(OCTOBER 8, 2022) LEG DAY

It's Leg Day and the last day of my 12 week GVT program. I'm feeling good about myself that I was able to make it this far without any major injuries. I thank you all for your support during this time.

WARM UP (10:15 AM)

- 2 Set - Quarter Squat Jump
- 2 Set - Resistance Band Mobility (Sides + Front)
- 2 Set - Dynamic Stretch
- 2 Set - Scorpion Stretch Mobility
- 150 Sec - Resistance Band Stretch

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

- BARBELL SQUATS - W: 235 Ib - 12x15 - (90 Sec Rest) - T: 4-0-2
- BARBELL DEADLIFTS - W: 235 Ib - 12x15 - (90 Sec Rest) - T: 4-0-2
- LEG EXTENSIONS (SS) - W: 183 Ib - 4x15 - (60 Sec Rest) - T: 3-0-2
- LYING LEG CURLS (SS) - W: 123 Ib - 4x15 - (60 Sec Rest) - T: 3-0-2

Targeted Muscle Groups:

BARBELL SQUATS
- Adductor magnus
- Biceps femoris
- Gluteus maximus
- Semimembranosus
- Semitendinosus

BARBELL DEADLIFTS
- Adductor magnus
- Erector spinae (deep)
- Hamstrings
- Gluteus maximus
- Soleus
- Quadriceps

LEG EXTENSIONS
- Gluteus maximus
- Hamstrings
- Soleus
- Rectus femoris
- Vastus lateralis
- Vastus medialis

LYING LEG CURLS
- Biceps femoris
- Gastrocnemius (lateral head)
- Gastrocnemius (medial head)
- Semimembranosus
- Semitendinosus

MEAL PLAN

Meal 1: (6 AM) - Whole Grain Bread + Spinach Omelette
- 4 Slices - Whole Grain Bread
- 2 Tbsp - Peanut Butter
- 4 Eggs (whole)
- 5 Eggs (White)
- 3 Cups - Spinach
- 2 Sps - Chopped Onions
- 1 - Pineapple

Meal 2: (8 AM) - OatMeal
- 120g - Oats
- 100g - Almonds
- 80g - Walnuts
- 80g - Cashew
- 2 Scoops - Whey Isolate Protein
- 80g - Blueberries
- 1 - Apple
- 1 Tbsp - Cinnamon
- 2 Tbsp - Peanut Butter

Pre-workout (9:15 AM)
- 1Cup - Black Coffee

Post-workout (1:30 PM)
- 10g - Creatine Monohydrate
- 2 Scoops - Whey Blend

SNACK (2:30 PM) - Greek Yogurt + Dried Fruit

Meal 3: (4:30 PM) - Sweet Potato + Grilled Chicken + Broccoli
- 4 - Boiled Sweet Potatoes
- 3 Cups - Broccoli
- 120g - Grilled Chicken
- 3 Cups - Spinach
- 2 Tbsp - Olive Oil
- ½ Cup - Tomato Sauce

Dinner (7 PM) - Brown Rice + Turkey Breasts
- 120g - Cooked Brown Rice
- 120g - Turkey Breasts
- 3 Cup - Spinach
3 Cup - Asparagus
- 1 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
- ¼ Cup - Spring Onions

I should commence PCT in the 14th week (2 weeks from now). I'll be taking clomid - 50mgx2/daily for 30 days, hcg - 2,000IU/EOD for 20 days, and nolvadex - 20mgx2/daily for 45 days. I'll have blood tests between the 24th and 26th week.Once again I thank everyone on this forum for their support in this log.

 

[BigArms42]

Updates stopped?

 

[DjuriEggink]

Updates stopped?

No brother man. I've rounded up my GVT program and cycle, currently recovering - with light workout sessions ATM

 

[DjuriEggink]

It's been 5 days since my last update. During this time I prioritized recovery, only engaging in light workouts. But I am now focused on a simple starting strength training program with light loads just to maintain my gains while building muscle strength. I'll workout thrice per week (Monday, Wednesday & Friday) then rest over the weekend. My strength training program will be in three phases. I'll provide my first update on phase 1 tomorrow, till then stay safe brothers

 

[RealQuadzilla40]

It's been 5 days since my last update. During this time I prioritized recovery, only engaging in light workouts. But I am now focused on a simple starting strength training program with light loads just to maintain my gains while building muscle strength. I'll workout thrice per week (Monday, Wednesday & Friday) then rest over the weekend. My strength training program will be in three phases. I'll provide my first update on phase 1 tomorrow, till then stay safe brothers

ok waiting on more updates @DjuriEggink

 

[DjuriEggink]

(October 14, 2022 - Strength Training)

Starting my strength training today and I want to begin with 80% 1RM on all my workouts. There will be three phases with phase 1 training running for 4 weeks with 3 days of weekly workout. I'll also split my weekly sessions into "Workout 1 & 2" with three workouts in each session. I'll then alternate between workout 1 and workout 2 with one coming after the other throughout my 4 week phase 1 training.

Phase 1 Training:

Training focus summary:

- Barbell Front Squat - legs
- Overhead Press - shoulders
- Deadlift - entire body

Warm Ups (Noon):

- 2 Set - Quarter Squat Jump
- 2 Set - Resistance Band Mobility
- 2 Set - Jumping Jacks

- Barbell Front Squats: 12x15 - 232 Ib (1RM), W: 185 Ib (80% of 1RM) - (90 sec rest between sets)

- Overhead Press: 12x15 - 142 Ib (1RM), W: 113 Ib (80% of 1RM) - (90 sec rest between sets)

- Deadlift: 12x15 - 336 Ib (1RM), W: 268 Ib (80% of 1RM) - (90 sec rest between sets)

NUTRITION

Meal 1: (8 AM)
- 5 - Eggs
- 4 - Egg Whites
- 2 Slices Whole Wheat Bread
- 2 Tbsp - Peanut Butter
- 2 Cups - Strawberries
- 100g - Cashew
- 100g - Walnuts
- 80g - Almonds

Meal 2: (10 AM)
- 2 Cans - Tuna,
- 4 Oz - Pasta,
- 1 Cup - Tomato Sauce,
- 3 Tbsp - Olive Oil,
- 2 Cup - Green Salad
- 2 Cup - Asparagus
- 2 Cup - Broccoli

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)
- 2 scoop - Greek yogurt
- ¼ Cup - Blueberries
- 80g - Hazelnuts
- 80g - Pecans

Meal 3: (7 PM)
- 150g - Brown Rice (Cooked)
- 150g - Chicken Breasts
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 1 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
- 1 Cup - Sweet corn
- 1 Cup - Green Peas

Hopefully this first session goes well with no injuries, wish me luck brothers.

 

[SteveSmi]

nice to see lots of veggies for a change and fruit in peoples diets

 

[BodyMonster34]

bro yo eat lots of eggs. yo live on ranch too?

 

[starboy]

(October 14, 2022 - Strength Training)

Starting my strength training today and I want to begin with 80% 1RM on all my workouts. There will be three phases with phase 1 training running for 4 weeks with 3 days of weekly workout. I'll also split my weekly sessions into "Workout 1 & 2" with three workouts in each session. I'll then alternate between workout 1 and workout 2 with one coming after the other throughout my 4 week phase 1 training.

Phase 1 Training:

Training focus summary:

- Barbell Front Squat - legs
- Overhead Press - shoulders
- Deadlift - entire body

Warm Ups (Noon):

- 2 Set - Quarter Squat Jump
- 2 Set - Resistance Band Mobility
- 2 Set - Jumping Jacks

- Barbell Front Squats: 12x15 - 232 Ib (1RM), W: 185 Ib (80% of 1RM) - (90 sec rest between sets)

- Overhead Press: 12x15 - 142 Ib (1RM), W: 113 Ib (80% of 1RM) - (90 sec rest between sets)

- Deadlift: 12x15 - 336 Ib (1RM), W: 268 Ib (80% of 1RM) - (90 sec rest between sets)

NUTRITION

Meal 1: (8 AM)
- 5 - Eggs
- 4 - Egg Whites
- 2 Slices Whole Wheat Bread
- 2 Tbsp - Peanut Butter
- 2 Cups - Strawberries
- 100g - Cashew
- 100g - Walnuts
- 80g - Almonds

Meal 2: (10 AM)
- 2 Cans - Tuna,
- 4 Oz - Pasta,
- 1 Cup - Tomato Sauce,
- 3 Tbsp - Olive Oil,
- 2 Cup - Green Salad
- 2 Cup - Asparagus
- 2 Cup - Broccoli

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)
- 2 scoop - Greek yogurt
- ¼ Cup - Blueberries
- 80g - Hazelnuts
- 80g - Pecans

Meal 3: (7 PM)
- 150g - Brown Rice (Cooked)
- 150g - Chicken Breasts
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 1 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
- 1 Cup - Sweet corn
- 1 Cup - Green Peas

Hopefully this first session goes well with no injuries, wish me luck brothers.

good update keep eating hard

 

[CEO]

bros great detail on your log

 

[ROIDDERS]

your diet on point imo

 

[QuadSweep]

Djuri has the top log on bolex

 

[Ulter]

voting for this log to be #1

 

[e2]

LOG is sweet UP top

 

[2Thick]

Djuri is the new VIP Respect

 

[Vadim Fedorov]

great powerful log