Approved Log Djuris Log

[DjuriEggink]

One of my favorite things about the foods that you're consuming is that they're very clean.
I think the only thing is the tomato sauce that might be a little heavy,

Thanks brother.

 

[DjuriEggink]

(DECEMBER, 11) - WEEK 104 - DAY 2 - PHASE 3 STRENGTH TRAINING - WORKOUT A

Workout A:

- Bent-Over Row: 3x15 - W: 354 Ib

- Bench Press: 3x15 - W: 381 Ib

- Back Squat: 3x15 - W: 488 Ib

- Overhead Shoulder Press: 3x15 - W: 277 Ib

- Deadlift: 2x15 - W: 525 Ib

NUTRITION:
OatMeal (6 AM)
- 170g - Oats
- 170g - Raspberries
- 2½ scoops - Whey Isolate Protein
- 170g - Walnuts
- 170g - Cashews
- 170g - Almonds
- 170g - Sunflower seeds
- 3½ tbsp - Natural Peanut butter
- 3½ tbsp - Cinnamon

Supp.
- 1½ cap - Fish oil
- 1½ cap - Multivitamin

Wheat Bread, Spinach Omelette (8:30 AM)
- 5 slices - Whole wheat bread
- 6 - Whole eggs
- 7 - Egg whites
- 7 sps - chopped onions
- 1½ Cup - Mushrooms
- ½ Cup - Chia seeds
- 4 slices - Diced Ham
- 2½ Cup - Spinach
- 120g - Pineapple
- 1½ - Apple

Greek Yogurt + Fruit Snack (10 AM)
- 3 scoop - Greek yogurt
- 2 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)
- 170g - Brown rice (cooked)
- 500g - 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
- 500g - White fish
- 170g - Black beans
- 4 tbsp - Onions (chopped)
- 12g - Cumin
- 1 Cup - Tomatoes (cooked)
- 2 Cup - Lettuce
- 2 tbsp - Oregano (fresh)
- 1 Cup - Cucumber
- 1½ Cup - Green peas

Keeping the grind! Stay safe brothers

 

[DjuriEggink]

(December 13) - WEEK 104 - DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT B

Workout B:

- Lat Pulldown: 3x15 - W: 335 Ib

- Dumbbell Bench Press: 3x15 - W: 208 Ib

- Sled Leg Press: 3x15 - W: 785 Ib

- Dumbbell Shoulder Press: 3x15 - W: 173 Ib

- Power Clean: 2x15 - W: 356 lb

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 Pea

It's Friday. Have a great weekend and stay safe

 

[DjuriEggink]

(DECEMBER, 16) - WEEK 105 - DAY 1 - PHASE 3 STRENGTH TRAINING - WORKOUT A

Workout A:

- Bent-Over Row: 3x20 - W: 354 Ib

- Bench Press: 3x20 - W: 381 Ib

- Back Squat: 3x20 - W: 488 Ib

- Overhead Shoulder Press: 3x20 - W: 277 Ib

- Deadlift: 2x20 - W: 525 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

Slow Monday? Get to grind regardless, stay safe brothers

 

[DjuriEggink]

(December 18) - WEEK 105 - DAY 2 - PHASE 3 STRENGTH TRAINING - WORKOUT B

Workout B:

- Lat Pulldown: 3x20 - W: 335 Ib

- Dumbbell Bench Press: 3x20 - W: 208 Ib

- Sled Leg Press: 3x20 - W: 785 Ib

- Dumbbell Shoulder Press: 3x20 - W: 173 Ib

- Power Clean: 2x20 - W: 356 lb

NUTRITION:
OatMeal (6 AM)
- 170g - Oats
- 170g - Raspberries
- 2½ scoops - Whey Isolate Protein
- 170g - Walnuts
- 170g - Cashews
- 170g - Almonds
- 170g - Sunflower seeds
- 3½ tbsp - Natural Peanut butter
- 3½ tbsp - Cinnamon

Supp.
- 1½ cap - Fish oil
- 1½ cap - Multivitamin

Wheat Bread, Spinach Omelette (8:30 AM)
- 5 slices - Whole wheat bread
- 6 - Whole eggs
- 7 - Egg whites
- 7 sps - chopped onions
- 1½ Cup - Mushrooms
- ½ Cup - Chia seeds
- 4 slices - Diced Ham
- 2½ Cup - Spinach
- 120g - Pineapple
- 1½ - Apple

Greek Yogurt + Fruit Snack (10 AM)
- 3 scoop - Greek yogurt
- 2 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)
- 170g - Brown rice (cooked)
- 500g - 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
- 500g - White fish
- 170g - Black beans
- 4 tbsp - Onions (chopped)
- 12g - Cumin
- 1 Cup - Tomatoes (cooked)
- 2 Cup - Lettuce
- 2 tbsp - Oregano (fresh)
- 1 Cup - Cucumber
- 1½ Cup - Green peas

Have a wonderful day all and stay safe, we keep grinding

 

[DjuriEggink]

(DECEMBER, 20) - WEEK 105 - DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT A

Workout A:

- Bent-Over Row: 3x15 - W: 359 Ib

- Bench Press: 3x15 - W: 386 Ib

- Back Squat: 3x15 - W: 493 Ib

- Overhead Shoulder Press: 3x15 - W: 282 Ib

- Deadlift: 2x15 - W: 530 Ib

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 Pea

Merry Christmas and Happy New Year in advance brothers. Stay safe

 

[wootoom]

Amazing micronutrients in your meals, you are sensational.
Keep up the good work.

 

[Vadim Fedorov]

That's great that you come in peace because nobody would want to mess with you.

Plus, you got those scary, tattoos on your face.

 

[2Thick]

Keep it going, man. Look at those workouts that you're putting together, amazing.

 

[e2]

One of the things I respect about you is that you get in so much fruits and vegetables in your diet,
you must have been a rabbit in your past life.

 

[Ulter]

Heck of a job on this training. Wow.

386 lbs on the bench, n doing 15. Repetitions.

 

[chesty]

Nice job on the deadlifts and nice job on your nutrition.
Back squats, looking incredible. And so those, the bent over rows,

 

[ROIDDERS]

Your building some strong legs with that style of training.

Making me hungry with that list of food that you're eating.

 

[CEO]

Bros much respect for this, the meals look like they're on point.
Happy New Year to you brother, and we'll talk soon.