Approved Log Djuris Log

[CEO]

you are #1, best log on here !

 

[DjuriEggink]

(NOVEMBER, 4) - WEEK 99 - DAY 1 - PHASE 3 STRENGTH TRAINING - WORKOUT A

Workout A:

- Bent-Over Row: 3x20 - W: 339 Ib

- Bench Press: 3x20 - W: 366 Ib

- Back Squat: 3x20 - W: 473 Ib

- Overhead Shoulder Press: 3x20 - W: 262 Ib

- Deadlift: 2x20 - W: 510 Ib

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

 

[DjuriEggink]

love it as always keep it going

Thanks brother man

 

[DjuriEggink]

you are an inspiration to so many people

Moved bro, moved

 

[DjuriEggink]

you are #1, best log on here !

Thanks brother man

 

[DjuriEggink]

great job on this update this is the type of workout we love to see

Thanks bro

 

[DjuriEggink]

you are the best this is one of the top logs

Thanks brother man

 

[DjuriEggink]

you've got a lot of views on this long because it's one of the best ones

Thank you brother man

 

[DjuriEggink]

great job on this training very impressive

Thank you brother

 

[DjuriEggink]

hell of a week with your training you're showing how it's done

Thanks brother

 

[DjuriEggink]

(November 6) - WEEK 99 - DAY 2 - PHASE 3 STRENGTH TRAINING - WORKOUT B

Workout B:

- Lat Pulldown: 3x20 - W: 320 Ib

- Dumbbell Bench Press: 3x20 - W: 193 Ib

- Sled Leg Press: 3x20 - W: 770 Ib

- Dumbbell Shoulder Press: 3x20 - W: 158 Ib

- Power Clean: 2x20 - W: 341 lb

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

Another busy week stay safe brothers