Approved Log Djuris Log

[DjuriEggink]

nice update lots of good food

Thanks brother man

 

[DjuriEggink]

bros the log is hotter

Thanks brother

 

[DjuriEggink]

i want to see you move up fats big time

 

[DjuriEggink]

if you increase fats you'll get better results imo

Thanks brother

 

[DjuriEggink]

watching the log personally daily

Thanks brother man

 

[DjuriEggink]

log respect Djuri big man

Thanks brother

 

[DjuriEggink]

watching the log personally daily

Thanks brother

 

[DjuriEggink]

Djuries Log is G2G you good ppl

Thanks brother

 

[DjuriEggink]

Djuries Log is G2G you good ppl

Thanks brother man

 

[DjuriEggink]

Nice write up

Thanks brother

 

[DjuriEggink]

Your updates are always good bro......

Thanks brother man

 

[DjuriEggink]

Awesome man. Looking forward to the Friday update as you start week 4.

Respect brother

 

[DjuriEggink]

Very nice update

Thanks brother

 

[DjuriEggink]

(NOVEMBER 4, 2022) - Day 1 - Week 4 - Phase 1 - Strength training

Today is the start of day 1 of the 4th week into my phase 1 strength training program. I'll be running "Workout 2" split with my new weights on an 8x10 workout. My last workout went well, no cramping, no injuries. Hoping this week pans out well also.

Training summary:

- Back Squat - legs
- Bench Press - chest
- Deadlift - entire body

Warm Ups (Noon)

- 120 Sec - Resistance Band Stretch
- 1 Set - Push Ups + Lat Pull Down
- 20 Reps - HyperExtension

- Back Squat: 8x10 - 381 Ib (1RM), W: 342 Ib (90% of 1RM) - (90 sec rest between sets)

- Bench Press: 8x10 - 291 Ib (1RM), W: 261 Ib (90% of 1RM) - (90 sec rest between sets)

- Deadlift: 8x10 - 440 Ib (1RM), W: 396 Ib (90% 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
- 100g - 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

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
- 100g - Hazelnuts
- 100g - 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
- ¼ Cup - Sweet corn
- ¼ Cup - Green Peas

I'll update my log on Monday, until then, have a great weekend and stay safe brothers

 

[going2cycle]

(NOVEMBER 4, 2022) - Day 1 - Week 4 - Phase 1 - Strength training

Today is the start of day 1 of the 4th week into my phase 1 strength training program. I'll be running "Workout 2" split with my new weights on an 8x10 workout. My last workout went well, no cramping, no injuries. Hoping this week pans out well also.

Training summary:

- Back Squat - legs
- Bench Press - chest
- Deadlift - entire body

Warm Ups (Noon)

- 120 Sec - Resistance Band Stretch
- 1 Set - Push Ups + Lat Pull Down
- 20 Reps - HyperExtension

- Back Squat: 8x10 - 381 Ib (1RM), W: 342 Ib (90% of 1RM) - (90 sec rest between sets)

- Bench Press: 8x10 - 291 Ib (1RM), W: 261 Ib (90% of 1RM) - (90 sec rest between sets)

- Deadlift: 8x10 - 440 Ib (1RM), W: 396 Ib (90% 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
- 100g - 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

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
- 100g - Hazelnuts
- 100g - 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
- ¼ Cup - Sweet corn
- ¼ Cup - Green Peas

I'll update my log on Monday, until then, have a great weekend and stay safe brothers

I see you added nuts, can you change hazelnuts to walnuts? consider it

 

[Tazz]

Keep killing it bro

 

[DjuriEggink]

I see you added nuts, can you change hazelnuts to walnuts? consider it

Yes, I do mix it up brother

 

[DjuriEggink]

Keep killing it bro

Thank you brother

 

[GHgut4life]

pump hard @DjuriEggink

 

[Mike_wh00]

Nice work out man