Approved Log Djuris Log

[DjuriEggink]

This is another championship training session. That's why we love you. Keep it up.

Thank you brother

 

[DjuriEggink]

What an amazing update. So much stuff going on. Nice one.

Thank you brother

 

[DjuriEggink]

Looking fantastic on this man.

The Whitefish wrap sounds really good, actually.

Thank you brother

 

[DjuriEggink]

Apple and pineapple are really good.
They have plenty of fiber and they have other nutrients.

So true brother

 

[DjuriEggink]

Impressive micronutrients, as always with your diet.

Very impressive selection of foods.

Thank you brother

 

[DjuriEggink]

(MARCH 3) - WEEK 114- DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT B

Workout B:

- Lat Pulldown: 3x20 - W: 350 Ib

- Dumbbell Bench Press: 3x20 - W: 223 Ib

- Sled Leg Press: 3x20 - W: 795 Ib

- Dumbbell Shoulder Press: 3x20 - W: 188 Ib

- Power Clean: 2x20 - W: 371 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

 

[DjuriEggink]

(MARCH 5) - WEEK 115 - DAY 1 - PHASE 3 STRENGTH TRAINING - WORKOUT A

Workout A:

- Bent-Over Row: 3x20 - W: 374 Ib

- Bench Press: 3x20 - W: 401 Ib

- Back Squat: 3x20 - W: 508 Ib

- Overhead Shoulder Press: 3x20 - W: 297 Ib

- Deadlift: 2x20 - W: 545 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

 

[DjuriEggink]

(MARCH 7) - WEEK 115- DAY 2 - PHASE 3 STRENGTH TRAINING - WORKOUT B

Workout B:

- Lat Pulldown: 3x20 - W: 350 Ib

- Dumbbell Bench Press: 3x20 - W: 223 Ib

- Sled Leg Press: 3x20 - W: 795 Ib

- Dumbbell Shoulder Press: 3x20 - W: 188 Ib

- Power Clean: 2x20 - W: 371 lb

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