Please Scroll Down to see Community
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Approved Log Djuris Log

(APRIL 11, 2023) - WEEK 16 - DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT A

Workout A:


- Bent-Over Row: 3x7 - 323 Ib (1RM), W: 290 Ib (90% of 1RM)

- Bench Press: 3x7 - 353 Ib (1RM), W: 317 Ib (90% of 1RM)

- Back Squat: 3x7 - 483 Ib (1RM), W: 434 Ib (90% of 1RM)

- Overhead Shoulder Press: 3x7 - 248 Ib (1RM), W: 223 Ib (90% of 1RM)

- Deadlift: 3x7 - 524 Ib (1RM), W: 471 Ib (90% of 1RM)

NUTRITION:

Breakfast (7 AM) - Whole Grain Bread + Spinach Omelette
- 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 - Apple
- ¼ - Watermelon

Mid-Morning (10 AM) - OatMeal
- 200g - Oats
- 150g - Almonds
- 150g - Walnuts
- ¼ Cup - Flax seed
- ¼ Cup - Chia seeds
- 2 Scoops - Whey Isolate Protein
- 100g - Blueberries
- 1 - Apple
- 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 - Grilled Chicken
- 2 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 Breasts
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil

Next update will be April 12, 2023, till then, stay safe brothers
diet is good bro
 
(APRIL 12, 2023) - WEEK 17 - DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT B

Workout B:


- Lat Pulldown: 3x7 - 312 Ib (1RM), W: 280 Ib (90% of 1RM)

- Dumbbell Bench Press: 3x7 - 171 Ib (1RM), W: 153 Ib (90% of 1RM)

- Sled Leg Press: 3x7 - 812 Ib (1RM), W: 730 Ib (90% of 1RM)

- Dumbbell Shoulder Press: 3x7 - 132 (1RM), W: 118 Ib (90% of 1RM)

- Power Clean: 2x7 - 336 Ib (1RM), W: 302 Ib (90% of 1RM)

NUTRITION:

Breakfast (7 AM) - Whole Grain Bread + Spinach Omelette
- 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
- 80g - 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 - Grilled Chicken
- 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 Breasts
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 1 Cup - Black Beans
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil

Next log update - Friday, 14, stay safe brothers
 
(APRIL 12, 2023) - WEEK 17 - DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT B

Workout B:


- Lat Pulldown: 3x7 - 312 Ib (1RM), W: 280 Ib (90% of 1RM)

- Dumbbell Bench Press: 3x7 - 171 Ib (1RM), W: 153 Ib (90% of 1RM)

- Sled Leg Press: 3x7 - 812 Ib (1RM), W: 730 Ib (90% of 1RM)

- Dumbbell Shoulder Press: 3x7 - 132 (1RM), W: 118 Ib (90% of 1RM)

- Power Clean: 2x7 - 336 Ib (1RM), W: 302 Ib (90% of 1RM)

NUTRITION:

Breakfast (7 AM) - Whole Grain Bread + Spinach Omelette
- 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
- 80g - 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 - Grilled Chicken
- 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 Breasts
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 1 Cup - Black Beans
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil

Next log update - Friday, 14, stay safe brothers
@DjuriEggink power hit right there
 
following your log bro
 
(APRIL 12, 2023) - WEEK 17 - DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT B

Workout B:


- Lat Pulldown: 3x7 - 312 Ib (1RM), W: 280 Ib (90% of 1RM)

- Dumbbell Bench Press: 3x7 - 171 Ib (1RM), W: 153 Ib (90% of 1RM)

- Sled Leg Press: 3x7 - 812 Ib (1RM), W: 730 Ib (90% of 1RM)

- Dumbbell Shoulder Press: 3x7 - 132 (1RM), W: 118 Ib (90% of 1RM)

- Power Clean: 2x7 - 336 Ib (1RM), W: 302 Ib (90% of 1RM)

NUTRITION:

Breakfast (7 AM) - Whole Grain Bread + Spinach Omelette
- 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
- 80g - 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 - Grilled Chicken
- 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 Breasts
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 1 Cup - Black Beans
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil

Next log update - Friday, 14, stay safe brothers
your diet is locked bro
 
(APRIL 14, 2023) - WEEK 18 - DAY 1 - PHASE 3 STRENGTH TRAINING - WORKOUT A

Workout A:


- Bent-Over Row: 3x7 - 323 Ib (1RM), W: 290 Ib (90% of 1RM)

- Bench Press: 3x7 - 353 Ib (1RM), W: 317 Ib (90% of 1RM)

- Back Squat: 3x7 - 483 Ib (1RM), W: 434 Ib (90% of 1RM)

- Overhead Shoulder Press: 3x7 - 248 Ib (1RM), W: 223 Ib (90% of 1RM)

- Deadlift: 3x7 - 524 Ib (1RM), W: 471 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
- 120g - Almonds
- ½ Cup - Kidney beans

Meal 2: (10 AM)
- 4 Cans - Tuna,
- 4 Oz - Pasta,
- 1 Cup - Tomato Sauce,
- 3 Tbsp - Olive Oil,
- 1 ½ Tbsp - Avocado Oil
- 2 Cup - Green Salad
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- ½ 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
- 120g - Hazelnuts
- 120g - Pecans

Meal 3: (7 PM)
- 150g - Brown Rice (Cooked)
- 400g - Chicken Breasts
- 350g - Sirloin steak
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 2 Cup - Zucchini
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
- 1 Cup - Green Peas

Have a great weekend, see you on Monday, April 17, until then, stay safe
 
Similar threads
Thread starter Title Forum Replies Date
shaneo75 Approved Log My Testosterone Trenbolone Primobolan Cycle Log Steroids and SARMS 3
Deca_Ready Approved Log Testosterone Trenbolone Winstrol Cycle Log Steroids and SARMS 35
Bigcheese2000 Approved Log Testosterone Masteron Road to stage Log Steroids and SARMS 105
testNthc Approved Log My 1st HGH and TRT+ cycle log Steroids and SARMS 66
EliLikesGear Approved Log My First cycle Log - Testosterone Enanthate Only Steroids and SARMS 76
jacksonsmalls Approved Log Testosterone Trenbolone Anavar 12 week cycle Log - A journey back Steroids and SARMS 22
n8cantrell Approved Log Testosterone Blend and NPP Cycle Log Steroids and SARMS 369
Bigcheese2000 Approved Log Testosterone Masteron Cycle Log Steroids and SARMS 88
Maddog1979 Approved Log My Testosterone and Anavar with PCT Log Steroids and SARMS 22
FlowMasterFlex Approved Log My Testosterone Cypionate Masteron Propionate cycle Log Steroids and SARMS 33
ChrMarcus Approved Log My Osgear Ultima Pharma Sustanon and Deca cycle Log Steroids and SARMS 103
pat7x Approved Log Body Transformation Fat Loss - Testosterone cycle Log Steroids and SARMS 215
Princess Belle Approved Log Preparing for 100 mile run & fat loss journey Log - Female Steroids and SARMS 19
slim0983 Approved Log My 2024 summer cycle Log Steroids and SARMS 51
Natas91 Approved Log Cutting Cycle Log Steroids and SARMS 23
Jacksonsteven Approved Log New cycle - Testosterone Anavar Anadrol Log Steroids and SARMS 65
Berco Approved Log Bercos 12 Week Cycle Testosterone, Trenbolone, Anavar - Hybrid Athlete Cycle Log Steroids and SARMS 53
JJ286 Approved Log Testosterone, Trenbolone, Winstrol summer cut-recomp Cycle Log Steroids and SARMS 176
Monogordo5 Approved Log My First Testosterone Anavar N2Guard cutting cycle Log Steroids and SARMS 669
impressiveSACK Approved Log My First testosterone deca durabolin cycle Log Steroids and SARMS 91
jj210tx Approved Log JJs 8 week Trenbolone Enanthate - Anavar - Testosterone Cypionate cycle Log Steroids and SARMS 629
boxcutter Approved Log Boxcutters Diet Training Log Steroids and SARMS 844
Monogordo5 Approved Log My cycle prep Log - bulking plan Steroids and SARMS 371
Hearin Approved Log Hearin training Log Steroids and SARMS 359
Korin Approved Log Cutting cycle Log Steroids and SARMS 21
jj210tx Approved Log My 8 week SARMS Lgd4033 nutrobal mk677 testosterone cypionate cycle LOG Steroids and SARMS 281
dogtrainer85 Approved Log My 1st Sustanon Dbol cycle log Steroids and SARMS 524
B First cycle questions before making log Steroids and SARMS 20
NickPal Approved Log My Testosterone Cycle Log Steroids and SARMS 26
DMFE Approved Log My Testosterone, Anavar, Winstrol, Cardarine Log Steroids and SARMS 173
jw3man Approved Log Testosterone Trenbolone Equipoise Napsgear Puritysourcelabs Log Steroids and SARMS 310
Eneiched402 Approved Log My First Testosterone cycle diet training Log Steroids and SARMS 27
Maverick602 Approved Log Mavs "RCS" SARMS Bridge Log Steroids and SARMS 263
Lexx2004 Approved Log GW-0742, Andarine S4, S23 Two-month Cycle Log Steroids and SARMS 121
ILVerduco Approved Log My Second Cycle Testosterone and Anavar Log Steroids and SARMS 19
evox267 Approved Log New cycle Testosterone Anavar Cardarine Log Steroids and SARMS 39
Mfischer83 Approved Log Testosterone Cypionate and Winstrol Log Steroids and SARMS 16
AdriGeyer Approved Log LeanBulk Pre-cycle Training log Steroids and SARMS 149
Noah Wixx Approved Log Domestic-Supply Beligas HGH and BPC157 Recovery Cycle Log Steroids and SARMS 213
Manny-UK-ITALY-FRANCE Approved Log First OTC PCT after a 4-andro cycle Log Steroids and SARMS 27
Ghostrider1982 Approved Log Equipoise Trenbolone Testosterone Log Steroids and SARMS 299
Porch24 Approved Log First cycle sport-TRT Log Steroids and SARMS 21
Batman0007 Approved Log Testosterone Trenbolone Equipoise HGH recomp Log Steroids and SARMS 175
newbie07 Approved Log My first Trenbolone Testosterone Log Steroids and SARMS 191
Noah Wixx Approved Log 2024 Para Pharma Testosterone Primobolan Equipoise Tbol Contest Prep Log Steroids and SARMS 731
LightWeight Approved Log J Fat to Fit LOG Steroids and SARMS 20
chrissyontest Approved Log Chrissyontest Muscle Building and Carnivore Diet Log Steroids and SARMS 1443
kyst__ Approved Log Newbie Log First Cycle Steroids and SARMS 51
Bravo_Alpha Approved Log 1st Block Pre-Cycle Log Steroids and SARMS 193
Juice0704 Approved Log Supertest, Masteron, Superdrol 12 Weeks Cycle and Training Log Steroids and SARMS 121

Similar threads

Top Bottom