Approved Log Djuris Log

[DjuriEggink]

great job brother you are an inspiration

You're too kind brother, appreciate it

 

[DjuriEggink]

love your pictures you're making it look so fun

Thank you brother

 

[DjuriEggink]

man you are a huge and strong dude wow

You're too kind brother

 

[DjuriEggink]

lots of good fruits and vegetables makes a big man bigger

 

[DjuriEggink]

bros I like your mostly vegetarian diet very solid

Thank you brother

 

[DjuriEggink]

What are you doing with the dumbbells in the photo above?

I did some warm-up sets - Romanian deadlift

 

[DjuriEggink]

@DjuriEggink true beast right there i wish you happy xmas

Thanks brother, Merry Christmas to you and yours

 

[Noah Wixx]

Awesome photos and I'm digging the wear on the weights, just adds that feeling of use and hard work.

 

[ballin2504]

Doing awesome man. Love the log

 

[chrissyontest]

Looking big and strong

 

[DjuriEggink]

Awesome photos and I'm digging the wear on the weights, just adds that feeling of use and hard work.

Thanks brother

 

[DjuriEggink]

Thanks bro

Looking big and strong

 

[DjuriEggink]

Doing awesome man. Love the log

Thanks bro, hope you're good?!

 

[DjuriEggink]

(DECEMBER, 27) - WEEK 54 - DAY 3 - 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:

OatMeal (6 AM)
- 150g - Oats
- 150g - Raspberries
- 2 scoops - Whey Isolate Protein
- 150g - Walnuts
- 150g - Cashews
- 150g - Almonds
- 150g - Sunflower seeds
- 3 tbsp - Natural Peanut butter
- 3 tbsp - Cinnamon

Supp.
- 1 cap - Fish oil
- 1 cap - Multivitamin

Wheat Bread, Spinach Omelette (8:30 AM)
- 5 slices - Whole wheat bread
- 6 - Whole eggs
- 7 - Egg whites
- 5 sps - chopped onions
- ½ Cup - Mushrooms
- ¼ Cup - Chia seeds
- 2 slices - Diced Ham
- 2 Cup - Spinach
- 100g - Pineapple
- 1 - Apple

Greek Yogurt + Fruit Snack (10 AM)
- 3 scoop - Greek yogurt
- 1 ½ Cup - Blueberries

Pre-workout drink (11 AM):
- 1 Cup - Black Coffee

Workout - Protein bar

Post-workout drink
- 5g - Creatine Monohydrate
- 2 scoop - Whey blend

Brown Rice + Pork tenderloin (3:30 PM)
- 150g - Brown rice (cooked)
- 450g - Pork Tenderloin (roasted)
- 2 Cup - Leafy salad greens
- 1 Cup - Tomatoes (chopped)
- 6 tbsp - BBQ sauce
- 1 Cup - Green beans
- ½ Cup - Yellow onions (diced)
Green chillies, ginger + garlic
- 2 Cup - Broccoli
- 2 Cup - Asparagus

White Fish Wrap (7 PM)
- 4 - Whole wheat wraps
- 450g - White fish
- 150g - Black beans
- 4 tbsp - Onions (chopped)
- 12g - Cumin
- 1 Cup - Tomatoes (cooked)
- 2 Cup - Lettuce
- 2 tbsp - Oregano (fresh)
- 1 Cup - Cucumber
- 1 Cup - Green peas

Even the cold can't stop a daily grind, stay safe brothers

 

[going2cycle]

(DECEMBER, 27) - WEEK 54 - DAY 3 - 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:

OatMeal (6 AM)
- 150g - Oats
- 150g - Raspberries
- 2 scoops - Whey Isolate Protein
- 150g - Walnuts
- 150g - Cashews
- 150g - Almonds
- 150g - Sunflower seeds
- 3 tbsp - Natural Peanut butter
- 3 tbsp - Cinnamon

Supp.
- 1 cap - Fish oil
- 1 cap - Multivitamin

Wheat Bread, Spinach Omelette (8:30 AM)
- 5 slices - Whole wheat bread
- 6 - Whole eggs
- 7 - Egg whites
- 5 sps - chopped onions
- ½ Cup - Mushrooms
- ¼ Cup - Chia seeds
- 2 slices - Diced Ham
- 2 Cup - Spinach
- 100g - Pineapple
- 1 - Apple

Greek Yogurt + Fruit Snack (10 AM)
- 3 scoop - Greek yogurt
- 1 ½ Cup - Blueberries

Pre-workout drink (11 AM):
- 1 Cup - Black Coffee

Workout - Protein bar

Post-workout drink
- 5g - Creatine Monohydrate
- 2 scoop - Whey blend

Brown Rice + Pork tenderloin (3:30 PM)
- 150g - Brown rice (cooked)
- 450g - Pork Tenderloin (roasted)
- 2 Cup - Leafy salad greens
- 1 Cup - Tomatoes (chopped)
- 6 tbsp - BBQ sauce
- 1 Cup - Green beans
- ½ Cup - Yellow onions (diced)
Green chillies, ginger + garlic
- 2 Cup - Broccoli
- 2 Cup - Asparagus

White Fish Wrap (7 PM)
- 4 - Whole wheat wraps
- 450g - White fish
- 150g - Black beans
- 4 tbsp - Onions (chopped)
- 12g - Cumin
- 1 Cup - Tomatoes (cooked)
- 2 Cup - Lettuce
- 2 tbsp - Oregano (fresh)
- 1 Cup - Cucumber
- 1 Cup - Green peas

Even the cold can't stop a daily grind, stay safe brothers

@DjuriEggink log of real cham #1 log on bolex

 

[25homes]

nice update

 

[DjuriEggink]

@DjuriEggink log of real cham #1 log on bolex

You're too kind brother

 

[DjuriEggink]

nice update

Thanks brother

 

[DjuriEggink]

(DECEMBER, 29) - WEEK 55 - 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:

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 Peas

Have a great weekend brothers, stay safe and Happy New Year!!

 

[Jayne Scott]

(DECEMBER, 29) - WEEK 55 - 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:

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 Peas

Have a great weekend brothers, stay safe and Happy New Year!!

Happy New Year @DjuriEggink