Approved Log Djuris Log

[DjuriEggink]

You doing anything like aspirin or tadalafil on the cycle? Im game on your diet though

Thank you brother. No I'm not doing any of that.

 

[Masonic Bodybuilder]

Everything looks great man. All you have to do is be consistent now and the results will come.

 

[DjuriEggink]

Everything looks great man. All you have to do is be consistent now and the results will come.

Thank you very much brother, I appreciate your comment.

 

[DjuriEggink]

(AUGUST 31, 2022) BACK & CHEST

My shoulder and arms training went well on Monday (29th, August), had my rest day on Tuesday and basically went AWOL on social media. But today I'm back with an update on my log as I'm training my back and chest in my second workout day of my new 6 week GVT program. I've placed an order for gear with two sources on this forum, I'll reveal who they are once I receive my order. I'll be heading up to my local gym by 12 noon.

WARM UP (12:30PM)

• 15 Reps - HyperExtension
• 10 Reps Each Leg - Glute Kickbacks
• 12 Reps Each Leg - Fire Hydrant
• 10 Sec Hold Each Leg- Superman (Flying)
• 120 Sec - Resistance Band Stretch
• 1 Set - Push Ups + Lat Pull Down

WORKOUT
(10×10 = 10 Sets with 10 Reps for each Set, SS = SuperSet, W = Weight, T = Tempo)

• FLAT DUMBBELL PRESS - W: 52 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
• WIDE GRIP T-BAR ROWS - W: 110 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
• DECLINE DUMBBELL FLYES (SS) - W: 32 Ib - 3x12 - (60 Sec Rest) - T: 3-0-2
• WIDE GRIP PULL DOWNS (SS) - W: 110 Ib - 3x12 - (60 Sec Rest) - T: 3-0-2

Targeted Muscle Groups:

FLAT DUMBBELL PRESS
- Anterior Deltoid
- Upper Pectoralis Major
- Triceps Brachii
- Biceps Brachii (Short head)

WIDE GRIP T-BAR ROWS
- Posterior Deltoid
- Teres Minor
- Teres Major
- Trapezius (Lower + Middle)
- Infraspinatus
- Rhomboids (Deep)
- Latissimus Dorsi
- Pectoralis Major
- Brachialis

DECLINE DUMBBELL FLYES
- Upper Pectoralis Major
- Lower Pectoralis Major
- Anterior Deltoid
- Biceps Brachii (Short head)

WIDE GRIP PULL DOWNS
- Trapezius (Lower + Middle)
- Infraspinatus
- Brachioradialis
- Brachialis
- Posterior Deltoid
- Teres Minor
- Teres Major
- Latissimus Dorsi
- Biceps Brachii

NUTRITION

Meal 1: (8 AM)
- 5 - Eggs
- 4 - Egg Whites
- 2 Slices Whole Wheat Bread
- 2 Tbsp - Peanut Butter
- 2 Cups - Strawberries
- 40g - Cashew
- 60g - Walnuts
- 20g - Almonds

Meal 2: (10 AM)
- 2 Cans - Tuna,
- 4 Oz - Pasta,
- 1 Cup - Tomato Sauce,
- 3 Tbsp - Olive Oil,
- 2 Cups - Green Salad
- 2 - Asparagus

Pre-workout (11:30 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)
- 2 scoop - Greek yogurt
- ¼ Cup - Blueberries
- 30g - Hazelnuts
- 30g - Pecans

Meal 3: (7 PM)
- 120g - Brown Rice (Cooked)
- 120g - Chicken Breasts
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 1 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil

I'm hoping for an injury free workout, I'll update my log accordingly, stay safe brothers.

 

[sambee38]

(AUGUST 31, 2022) BACK & CHEST

My shoulder and arms training went well on Monday (29th, August), had my rest day on Tuesday and basically went AWOL on social media. But today I'm back with an update on my log as I'm training my back and chest in my second workout day of my new 6 week GVT program. I've placed an order for gear with two sources on this forum, I'll reveal who they are once I receive my order. I'll be heading up to my local gym by 12 noon.

WARM UP (12:30PM)

• 15 Reps - HyperExtension
• 10 Reps Each Leg - Glute Kickbacks
• 12 Reps Each Leg - Fire Hydrant
• 10 Sec Hold Each Leg- Superman (Flying)
• 120 Sec - Resistance Band Stretch
• 1 Set - Push Ups + Lat Pull Down

WORKOUT
(10×10 = 10 Sets with 10 Reps for each Set, SS = SuperSet, W = Weight, T = Tempo)

• FLAT DUMBBELL PRESS - W: 52 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
• WIDE GRIP T-BAR ROWS - W: 110 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
• DECLINE DUMBBELL FLYES (SS) - W: 32 Ib - 3x12 - (60 Sec Rest) - T: 3-0-2
• WIDE GRIP PULL DOWNS (SS) - W: 110 Ib - 3x12 - (60 Sec Rest) - T: 3-0-2

Targeted Muscle Groups:

FLAT DUMBBELL PRESS
- Anterior Deltoid
- Upper Pectoralis Major
- Triceps Brachii
- Biceps Brachii (Short head)

WIDE GRIP T-BAR ROWS
- Posterior Deltoid
- Teres Minor
- Teres Major
- Trapezius (Lower + Middle)
- Infraspinatus
- Rhomboids (Deep)
- Latissimus Dorsi
- Pectoralis Major
- Brachialis

DECLINE DUMBBELL FLYES
- Upper Pectoralis Major
- Lower Pectoralis Major
- Anterior Deltoid
- Biceps Brachii (Short head)

WIDE GRIP PULL DOWNS
- Trapezius (Lower + Middle)
- Infraspinatus
- Brachioradialis
- Brachialis
- Posterior Deltoid
- Teres Minor
- Teres Major
- Latissimus Dorsi
- Biceps Brachii

NUTRITION

Meal 1: (8 AM)
- 5 - Eggs
- 4 - Egg Whites
- 2 Slices Whole Wheat Bread
- 2 Tbsp - Peanut Butter
- 2 Cups - Strawberries
- 40g - Cashew
- 60g - Walnuts
- 20g - Almonds

Meal 2: (10 AM)
- 2 Cans - Tuna,
- 4 Oz - Pasta,
- 1 Cup - Tomato Sauce,
- 3 Tbsp - Olive Oil,
- 2 Cups - Green Salad
- 2 - Asparagus

Pre-workout (11:30 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)
- 2 scoop - Greek yogurt
- ¼ Cup - Blueberries
- 30g - Hazelnuts
- 30g - Pecans

Meal 3: (7 PM)
- 120g - Brown Rice (Cooked)
- 120g - Chicken Breasts
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 1 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil

I'm hoping for an injury free workout, I'll update my log accordingly, stay safe brothers.

super update
how lean are you getting? perfect update btw

 

[DjuriEggink]

super update
how lean are you getting? perfect update btw

Thank you brother

 

[DjuriEggink]

super update
how lean are you getting? perfect update btw

I'm maintaining my BMI at about 24-ish brother.

 

[DjuriEggink]

(September, 1, 2022) Rest day today, but tomorrow is another LEG DAY and my 3rd training of this new GVT program. Still maintaining my weekly dose of Test E (500mg) and NPP (200mg) with daily Aromasin (25mg). I'll update the log tomorrow, stay safe.

 

[RazorRamon46]

(September, 1, 2022) Rest day today, but tomorrow is another LEG DAY and my 3rd training of this new GVT program. Still maintaining my weekly dose of Test E (500mg) and NPP (200mg) with daily Aromasin (25mg). I'll update the log tomorrow, stay safe.

Update us after leg day waiting

 

[DjuriEggink]

Update us after leg day waiting

Thank you for waiting brother

 

[DjuriEggink]

(SEPTEMBER 2, 2022) LEG DAY

Today is LEG DAY and I'll set out to the gym early for this one.

WARM UP (10 AM):

- 1 Set - Quarter Squat Jump
- 1 Set - Resistance Band Mobility LEG Work (Front & Sides)
- 1 Set - Scorpion Stretch Mobility
- 1 Set - Dynamic Stretch
- 120 Sec - Resistance Band Stretch

WORKOUT:
(10×10 = 10 Sets with 10 Reps for each Set, SS = SuperSet, W = Weight, T = Tempo)

- SLED LEG PRESS - W: 269 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
- SINGLE LEG PRESS - W: 178 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
- DUMBBELL WALKING LUNGES (SS) - W: 40 lb - 3x12
- LYING LEG CURLS (SS) - W: 84 Ib - 3x12

Targeted Muscle Groups:

SLED LEG PRESS
- Rectus Femoris
- Vastus Medialis
- Vastus Lateralis
- Gastrocnemius
- Biceps Femoris
- Gluteus Maximus
- Soleus

SINGLE LEG PRESS
- Rectus Femoris
- Vastus Medialis
- Vastus Lateralis
- Gastrocnemius
- Biceps Femoris
- Gluteus Maximus
- Soleus

DUMBBELL WALKING LUNGES
- Rectus Femoris
- Vastus Lateralis
- Gluteus Maximus
- Vastus Medialis
- Adductor Magnus
- Soleus

LYING LEG CURLS
- Popliteus
- Gracilis
- Gastrocnemius (Lateral + Medial head)
- Semimembranosus
- Biceps Femoris
- Semitendinosus

NUTRITION:

Breakfast: Meal 1: OatMeal (6 AM)

- 100g - Oats
- 80g - Blueberries
- 2 scoops - Whey Isolate Protein
- 60g - Almonds
- 60g - Walnuts
- 20g - Cashews
- 1 tbsp - Natural Peanut butter
- A pinch - Cinnamon

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

Meal 2: Whole Wheat Bread, Spinach Omelette (8:30 AM)

- 4 slices - Whole wheat bread
- 5 - whole eggs plus
- 5 - egg whites
- 3 sps - chopped onions
- 2 cups - spinach
- 100g - Pineapple
- Trail mix

Pre-workout drink (9:15 AM):
- 1 cup - Coffee (Black)

Post-workout drink (1:30 PM)
- 5g - Creatine Monohydrate
- 1 scoop - Concentrated protein or Whey blend

Meal 3: Greek Yogurt + Fruit Snack (3 PM)

- 1 scoop - Greek yogurt
- ¼ Cup - Blueberries

Meal 4: Brown Rice + Chicken Breast (6 PM)

- 150g - Cooked Brown rice
- 150g - Chicken breast
- 2 - whole eggs
- 3 - egg whites
- 1 tbsp - Pasta sauce
- 1 Cup - Broccoli
- 1 Cup - Asparagus
- Green chillies, ginger + garlic

I'll provide an update of my log tomorrow, wish me luck and stay safe.

 

[GHgut4life]

(SEPTEMBER 2, 2022) LEG DAY

Today is LEG DAY and I'll set out to the gym early for this one.

WARM UP (10 AM):

- 1 Set - Quarter Squat Jump
- 1 Set - Resistance Band Mobility LEG Work (Front & Sides)
- 1 Set - Scorpion Stretch Mobility
- 1 Set - Dynamic Stretch
- 120 Sec - Resistance Band Stretch

WORKOUT:
(10×10 = 10 Sets with 10 Reps for each Set, SS = SuperSet, W = Weight, T = Tempo)

- SLED LEG PRESS - W: 269 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
- SINGLE LEG PRESS - W: 178 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
- DUMBBELL WALKING LUNGES (SS) - W: 40 lb - 3x12
- LYING LEG CURLS (SS) - W: 84 Ib - 3x12

Targeted Muscle Groups:

SLED LEG PRESS
- Rectus Femoris
- Vastus Medialis
- Vastus Lateralis
- Gastrocnemius
- Biceps Femoris
- Gluteus Maximus
- Soleus

SINGLE LEG PRESS
- Rectus Femoris
- Vastus Medialis
- Vastus Lateralis
- Gastrocnemius
- Biceps Femoris
- Gluteus Maximus
- Soleus

DUMBBELL WALKING LUNGES
- Rectus Femoris
- Vastus Lateralis
- Gluteus Maximus
- Vastus Medialis
- Adductor Magnus
- Soleus

LYING LEG CURLS
- Popliteus
- Gracilis
- Gastrocnemius (Lateral + Medial head)
- Semimembranosus
- Biceps Femoris
- Semitendinosus

NUTRITION:

Breakfast: Meal 1: OatMeal (6 AM)

- 100g - Oats
- 80g - Blueberries
- 2 scoops - Whey Isolate Protein
- 60g - Almonds
- 60g - Walnuts
- 20g - Cashews
- 1 tbsp - Natural Peanut butter
- A pinch - Cinnamon

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

Meal 2: Whole Wheat Bread, Spinach Omelette (8:30 AM)

- 4 slices - Whole wheat bread
- 5 - whole eggs plus
- 5 - egg whites
- 3 sps - chopped onions
- 2 cups - spinach
- 100g - Pineapple
- Trail mix

Pre-workout drink (9:15 AM):
- 1 cup - Coffee (Black)

Post-workout drink (1:30 PM)
- 5g - Creatine Monohydrate
- 1 scoop - Concentrated protein or Whey blend

Meal 3: Greek Yogurt + Fruit Snack (3 PM)

- 1 scoop - Greek yogurt
- ¼ Cup - Blueberries

Meal 4: Brown Rice + Chicken Breast (6 PM)

- 150g - Cooked Brown rice
- 150g - Chicken breast
- 2 - whole eggs
- 3 - egg whites
- 1 tbsp - Pasta sauce
- 1 Cup - Broccoli
- 1 Cup - Asparagus
- Green chillies, ginger + garlic

I'll provide an update of my log tomorrow, wish me luck and stay safe.

any hack squats with this?

I really like your log

 

[Jayne Scott]

You're log is coming on nicely.

 

[DjuriEggink]

any hack squats with this?

I really like your log

Thank you brother man, I'm looking to include hack squat in my leg training next week. Currently doing 342 Ib (1RM), so I'll be running about 3x12 of 208 Ib.

 

[DjuriEggink]

You're log is coming on nicely.

Thank you sister.

 

[DjuriEggink]

Resting today (September 3rd, 2022), will train my shoulder and arms tomorrow.

 

[DjuriEggink]

(SEPTEMBER 4, 2022) SHOULDERS & ARMS

Today is SHOULDERS & ARMS DAY and my last training in week 1. I'll hit the gym at 2 pm.

WARM UP:

- 1 Set - Shoulder Mobility with Cable
- 1 Set - Push Ups
- 1 Set - Resistance Band Mobility Shoulder

WORKOUT:
(W: Weight, T: Tempo, SS: Super Set)

- MILITARY PRESS - W: 85 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
- BENT OVER DUMBBELL LATERALS - W: 23 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
- DUMBBELL BICEP SPIDER CURLS (SS) - W: 42 Ib - 3x12 - (60 Sec Rest) - T: 3-0-2
- TRICEP ROPE EXTENSIONS (SS) - W: 62 Ib - 3x12 - (60 Sec Rest) - T: 3-0-2

TARGETED MUSCLE GROUPS:

MILITARY PRESS
- Pectoral Major (Upper)
- Anterior Deltoid
- Lateral Deltoid
- Triceps Brachii
- Serratus Anterior

BENT OVER DUMBBELL LATERALS
- Trapezius (Lower + Middle)
- Rhomboids (Deep)
- Infraspinatus
- Teres Minor
- Posterior Deltoid
- Lateral Deltoid

DUMBBELL BICEP SPIDER CURLS
- Biceps Brachii (Short head)
- Biceps Brachii (Long head)
- Brachialis
- Brachioradialis

TRICEP ROPE EXTENSIONS
- Triceps (Lateral head, Long head & Medial long head)

Meal plan:

Breakfast (6AM)
- 5 - Eggs,
- 4 - Egg Whites,
- 4 Slices - Whole Wheat Bread,
- 2 Tbsp - Peanut Butter,
- 2 Cups - Strawberries
- 40g - Pecans
- 60g - Walnuts
- 20g - Hazelnuts

Mid-Morning (9AM)
- 2 - Bananas,
- 1 Cup - Greek Yogurt,
- 4 Tbsp - Peanut Butter

Lunch (12 Noon)
- 2 Cans - Tuna,
- 4 Oz - Pasta,
- 1 Cup - Tomato Sauce,
- 3 Tbsp - Olive Oil,
- 2 Cups - Green Salad
- Trail mix

Pre-workout (1:30 PM)
- 2 Scoops - Concentrated Protein Powder

Post-workout (5 PM)
- 2 Scoops - Protein Powder
- 2 Scoops - Waxy Maize

Dinner (7 PM)
- 6 Oz - Chicken Breasts,
- 150g - Brown Rice,
- 2 Cups - Asparagus,
- 2 Cups - Broccoli,
- 2 Tbsp - Olive Oil,
- 2 Cups - Spinach,
- 1 Tbsp - Pasta Sauce

I'm hoping for an injury free session, I'll update my log tomorrow, stay safe.

 

[starboy]

(SEPTEMBER 4, 2022) SHOULDERS & ARMS

Today is SHOULDERS & ARMS DAY and my last training in week 1. I'll hit the gym at 2 pm.

WARM UP:

- 1 Set - Shoulder Mobility with Cable
- 1 Set - Push Ups
- 1 Set - Resistance Band Mobility Shoulder

WORKOUT:
(W: Weight, T: Tempo, SS: Super Set)

- MILITARY PRESS - W: 85 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
- BENT OVER DUMBBELL LATERALS - W: 23 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
- DUMBBELL BICEP SPIDER CURLS (SS) - W: 42 Ib - 3x12 - (60 Sec Rest) - T: 3-0-2
- TRICEP ROPE EXTENSIONS (SS) - W: 62 Ib - 3x12 - (60 Sec Rest) - T: 3-0-2

TARGETED MUSCLE GROUPS:

MILITARY PRESS
- Pectoral Major (Upper)
- Anterior Deltoid
- Lateral Deltoid
- Triceps Brachii
- Serratus Anterior

BENT OVER DUMBBELL LATERALS
- Trapezius (Lower + Middle)
- Rhomboids (Deep)
- Infraspinatus
- Teres Minor
- Posterior Deltoid
- Lateral Deltoid

DUMBBELL BICEP SPIDER CURLS
- Biceps Brachii (Short head)
- Biceps Brachii (Long head)
- Brachialis
- Brachioradialis

TRICEP ROPE EXTENSIONS
- Triceps (Lateral head, Long head & Medial long head)

Meal plan:

Breakfast (6AM)
- 5 - Eggs,
- 4 - Egg Whites,
- 4 Slices - Whole Wheat Bread,
- 2 Tbsp - Peanut Butter,
- 2 Cups - Strawberries
- 40g - Pecans
- 60g - Walnuts
- 20g - Hazelnuts

Mid-Morning (9AM)
- 2 - Bananas,
- 1 Cup - Greek Yogurt,
- 4 Tbsp - Peanut Butter

Lunch (12 Noon)
- 2 Cans - Tuna,
- 4 Oz - Pasta,
- 1 Cup - Tomato Sauce,
- 3 Tbsp - Olive Oil,
- 2 Cups - Green Salad
- Trail mix

Pre-workout (1:30 PM)
- 2 Scoops - Concentrated Protein Powder

Post-workout (5 PM)
- 2 Scoops - Protein Powder
- 2 Scoops - Waxy Maize

Dinner (7 PM)
- 6 Oz - Chicken Breasts,
- 150g - Brown Rice,
- 2 Cups - Asparagus,
- 2 Cups - Broccoli,
- 2 Tbsp - Olive Oil,
- 2 Cups - Spinach,
- 1 Tbsp - Pasta Sauce

I'm hoping for an injury free session, I'll update my log tomorrow, stay safe.

Your dinner is perfect I eat the same

 

[DjuriEggink]

Your dinner is perfect I eat the same

Thank you brother man

 

[DjuriEggink]

Resting today (Sept. 5th, 2022). My arms felt very heavy last night, quite uncomfortable and I hardly got enough sleep. N2guard helped with the cramps and I feel a bit better this morning. Tomorrow is Back and Chest training in the 2nd week of my 12 week GVT program. I'll update my log tomorrow, stay safe brothers.