Approved Log Djuris Log

[xyle9999]

DAY 1 – LEGS + PUSH POWER

- Back Squat: 4×6 - W185 lb (90 sec)
- Romanian Deadlift: 3×8 - W135 lb (90 sec)
- Bench Press: 4×6 - W155 lb (90 sec)
- Seated Cable Row: 3×10 - W110 lb (60 sec)
- Plank: 3×30


DAY 1 – LEG + POWER DAY

Breakfast:

- 4 whole eggs + 2 egg whites
- 1 cup oatmeal with berries
- 1 tsp honey or peanut butter

Snack (Post-workout):

- Whey protein shake (30–40 g protein)
- 1 banana

Lunch:

- 6 oz (170g) grilled chicken breast
- 1 cup brown rice
- Mixed vegetables sautéed in olive oil

Snack:

- Handful of almonds + 1 apple

Dinner:

- 6 oz salmon or lean beef
- 1 medium sweet potato
- Spinach or kale

Before bed:

- Greek yogurt (150g) with cinnamon

Crazy weekend! Stay safe brothers

Nice workout and weight keep pushing bros

 

[DjuriEggink]

Nice workout and weight keep pushing bros

Thanks brother man

 

[DjuriEggink]

DAY 2 – UPPER BODY + CORE

- Overhead Dumbbell Press: 4×8 - W40 lb each (90 sec)
- Pull-ups or Lat Pulldown: 4×8 Bodyweight / W120 lb (60 sec)
- Incline Dumbbell Press: 3×10 - W45 lb (60 sec)
- Chest Supported Dumbbell Row: 3×10 - W55 lb (60 sec)
- Face Pull + Lateral Raise Superset: 3×12 each - W30 lb / W12 lb (45 sec)
- Cable Crunch: 3×15 - W30 lb (45 sec)


DAY 2 – UPPER BODY + CORE

Breakfast:

- Protein smoothie (milk, 1 scoop whey, oats, banana, peanut butter)

Snack:

- 2 boiled eggs + fruit

Lunch:

- Grilled turkey or tuna sandwich (whole-grain bread)
- Side salad with olive oil

Snack (Pre-workout):

- Greek yogurt + small handful of walnuts

Dinner:

- Chicken stir-fry with rice or quinoa
- Steamed broccoli

Before bed:

- Cottage cheese or low-fat yogurt

 

[DjuriEggink]

DAY 3 – POSTERIOR CHAIN + FULL BODY

- Deadlift: 4×5 - W225 lb (90 sec)
- Front Squat: 3×8 - W115 lb (90 sec)
- Dumbbell Bench Press: 3×10 - W45 lb (60 sec)
- Barbell Shrugs: 3×12 - W155 lb (60 sec)
- Biceps Curl + Triceps Pushdown Superset: 3×10 - W30 lb curl / W50 lb pushdown (45 sec)
- Farmer’s Carry: 3×30 sec - W55 lb (60 sec)

DAY 3 – FULL BODY

Breakfast:

- 3 eggs + avocado toast (2 slices)
- Green tea or coffee

Snack (Post-workout):

- Whey protein + banana or apple

Lunch:

- Grilled fish (tilapia/salmon)
- Plantain or yam (1 cup)
- Veggies (carrots, spinach)

Snack:

- Protein bar or smoothie

Dinner:

- Beef stew or baked chicken
- Brown rice + vegetables

Before bed:

- Glass of milk or casein protein shake

Stay safe and enjoy your weekend brothers!

 

[xyle9999]

DAY 3 – POSTERIOR CHAIN + FULL BODY

- Deadlift: 4×5 - W225 lb (90 sec)
- Front Squat: 3×8 - W115 lb (90 sec)
- Dumbbell Bench Press: 3×10 - W45 lb (60 sec)
- Barbell Shrugs: 3×12 - W155 lb (60 sec)
- Biceps Curl + Triceps Pushdown Superset: 3×10 - W30 lb curl / W50 lb pushdown (45 sec)
- Farmer’s Carry: 3×30 sec - W55 lb (60 sec)

DAY 3 – FULL BODY

Breakfast:

- 3 eggs + avocado toast (2 slices)
- Green tea or coffee

Snack (Post-workout):

- Whey protein + banana or apple

Lunch:

- Grilled fish (tilapia/salmon)
- Plantain or yam (1 cup)
- Veggies (carrots, spinach)

Snack:

- Protein bar or smoothie

Dinner:

- Beef stew or baked chicken
- Brown rice + vegetables

Before bed:

- Glass of milk or casein protein shake

Stay safe and enjoy your weekend brothers!
View attachment 33054

Nice updates and quality work and diet bros

 

[DjuriEggink]

Nice updates and quality work and diet bros

Thanks brother man

 

[DjuriEggink]

DAY 1 – LEGS + PUSH POWER

- Back Squat: 4×6 - W185 lb (90 sec)
- Romanian Deadlift: 3×8 - W135 lb (90 sec)
- Bench Press: 4×6 - W155 lb (90 sec)
- Seated Cable Row: 3×10 - W110 lb (60 sec)
- Plank: 3×30


DAY 1 – LEG + POWER DAY

Breakfast:

- 4 whole eggs + 2 egg whites
- 1 cup oatmeal with berries
- 1 tsp honey or peanut butter

Snack (Post-workout):

- Whey protein shake (30–40 g protein)
- 1 banana

Lunch:

- 6 oz (170g) grilled chicken breast
- 1 cup brown rice
- Mixed vegetables sautéed in olive oil

Snack:

- Handful of almonds + 1 apple

Dinner:

- 6 oz salmon or lean beef
- 1 medium sweet potato
- Spinach or kale

Before bed:

- Greek yogurt (150g) with cinnamon

Busy week ahead - stay safe brothers!

 

[Jayne Scott]

DAY 1 – LEGS + PUSH POWER

- Back Squat: 4×6 - W185 lb (90 sec)
- Romanian Deadlift: 3×8 - W135 lb (90 sec)
- Bench Press: 4×6 - W155 lb (90 sec)
- Seated Cable Row: 3×10 - W110 lb (60 sec)
- Plank: 3×30


DAY 1 – LEG + POWER DAY

Breakfast:

- 4 whole eggs + 2 egg whites
- 1 cup oatmeal with berries
- 1 tsp honey or peanut butter

Snack (Post-workout):

- Whey protein shake (30–40 g protein)
- 1 banana

Lunch:

- 6 oz (170g) grilled chicken breast
- 1 cup brown rice
- Mixed vegetables sautéed in olive oil

Snack:

- Handful of almonds + 1 apple

Dinner:

- 6 oz salmon or lean beef
- 1 medium sweet potato
- Spinach or kale

Before bed:

- Greek yogurt (150g) with cinnamon

Busy week ahead - stay safe brothers!
View attachment 33129

Big man