Approved Log Djuris Log

[BodyMonster34]

(AUGUST 13) - WEEK 136 - DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT A

Workout A:

- Bent-Over Row: 3x20 - W: 384 Ib
- Bench Press: 3x20 - W: 412 Ib

- Back Squat: 3x20 - W: 518 Ib

- Overhead Shoulder Press: 3x20 - W: 307 Ib

- Deadlift: 2x20 - W: 555 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

How times have changed
View attachment 30858

@DjuriEggink bro dayum you look bigger. i can tell you did some prison time. nice prison tats too

 

[Mobster]

Huge diff in pics

 

[2Thick]

(AUGUST 13) - WEEK 136 - DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT A

Workout A:

- Bent-Over Row: 3x20 - W: 384 Ib
- Bench Press: 3x20 - W: 412 Ib

- Back Squat: 3x20 - W: 518 Ib

- Overhead Shoulder Press: 3x20 - W: 307 Ib

- Deadlift: 2x20 - W: 555 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

How times have changed
View attachment 30858

@DjuriEggink bigtime differences here. from gamer physique to huge lifter. stark changes

 

[CEO]

(AUGUST 13) - WEEK 136 - DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT A

Workout A:

- Bent-Over Row: 3x20 - W: 384 Ib
- Bench Press: 3x20 - W: 412 Ib

- Back Squat: 3x20 - W: 518 Ib

- Overhead Shoulder Press: 3x20 - W: 307 Ib

- Deadlift: 2x20 - W: 555 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

How times have changed
View attachment 30858

@DjuriEggink bros this is the best. can tell the transformation. proud of you!

 

[Ulter]

(AUGUST 13) - WEEK 136 - DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT A

Workout A:

- Bent-Over Row: 3x20 - W: 384 Ib
- Bench Press: 3x20 - W: 412 Ib

- Back Squat: 3x20 - W: 518 Ib

- Overhead Shoulder Press: 3x20 - W: 307 Ib

- Deadlift: 2x20 - W: 555 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

How times have changed
View attachment 30858

@DjuriEggink I Enjoy your updates. And I also enjoy your humble nature. ABX family for life!

 

[ROIDDERS]

(AUGUST 13) - WEEK 136 - DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT A

Workout A:

- Bent-Over Row: 3x20 - W: 384 Ib
- Bench Press: 3x20 - W: 412 Ib

- Back Squat: 3x20 - W: 518 Ib

- Overhead Shoulder Press: 3x20 - W: 307 Ib

- Deadlift: 2x20 - W: 555 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

How times have changed
View attachment 30858

good transition on this one. the physique looks terrific. got a lot of respect for it @DjuriEggink