Approved Log Djuris Log

[going2cycle]

(OCTOBER 17, 2022) - Week 1 - Phase 1 Strength Training

This is the second training day in the first week of my phase 1 strength training. Today I'll be implementing "Workout 2" which will consist of three workouts. I had a decent rest over the weekend after starting this phase of strength training last Friday, so I'm ready to hit the gym today.

Training summary:

- Back Squat - legs
- Bench Press - chest
- Deadlift - entire body

Warm Ups (1:30 PM)

- 120 Sec - Resistance Band Stretch
- 1 Set - Push Ups + Lat Pull Down
- 20 Reps - HyperExtension

- Back Squat: 12x15 - 287 Ib (1RM), W: 229 Ib (80% of 1RM) - (90 sec rest between sets)

- Bench Press: 12x15 - 217 Ib (1RM), W: 173 Ib (80% of 1RM) - (90 sec rest between sets)

- Deadlift: 12x15 - 336 Ib (1RM), W: 268 Ib (80% of 1RM) - (90 sec rest between sets)

NUTRITION

OatMeal (6 AM)
- 120g - Oats
- 80g - Raspberries
- 2 scoops - Whey Isolate Protein
- 100g - Walnuts
- 100g - Cashews
- 2 tbsp - Natural Peanut butter
- 2 tbsp - Cinnamon

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

Wheat Bread, Spinach Omelette (8:30 AM)
- 4 slices - Whole wheat bread
- 4 - whole eggs
- 6 - egg whites
- 3 sps - chopped onions
- 2 cups - spinach
- 100g - Pineapple

Greek Yogurt + Fruit Snack (10 AM)
- 1 scoop - Greek yogurt
- ¼ Cup - Blueberries

Pre-workout drink (11 AM):
- 1 cup - Black Coffee

Post-workout drink
- 5g - Creatine Monohydrate
- 1 scoop - Whey blend

Brown Rice + Chicken Breast (3:30 PM)
- 150g - Brown rice (cooked)
- 150g - Chicken breast
- 5 eggs - 2 whole + 3 whites
- 1 tbsp - BBQ sauce
- Green chillies, ginger + garlic
- 1 Cup - Broccoli
- 1 Cup - Asparagus

White Fish Wrap (7 PM)
- 2 - Whole wheat wraps
- 400g - White fish
- 100g - Black beans
- 4 tbsp - Onions (chopped)
- 12g - Cumin
- 4 tbsp - Tomatoes (chopped)
- 2 Cup - Lettuce
- 2 Cup - Spinach

I will rest on Tuesday (Oct 18th, 2022), but return with "Workout 1" on Wednesday, until then, stay safe brothers

good update following

 

[DjuriEggink]

good update following

Thank you brother man

 

[DjuriEggink]

(OCTOBER 19, 2022) - Week 1 - Phase 1 - Strength training

Today is day 3 of my strength training program and I'm repeating "Workout 1" of Phase 1. I want my body to get used to the weights, but not to get too comfortable with these weights. However, I should be comfortable enough to increase my 1RM by week 3 of this phase.

Training focus summary:

- Barbell Front Squat - legs
- Overhead Press - shoulders
- Deadlift - entire body

Warm Ups (Noon):

- 2 Set - Quarter Squat Jump

- 2 Set - Resistance Band Mobility

- 2 Set - Jumping Jacks

- Barbell Front Squats: 12x15 - 232 Ib (1RM), W: 185 Ib (80% of 1RM) - (90 sec rest between sets)

- Overhead Press: 12x15 - 142 Ib (1RM), W: 113 Ib (80% of 1RM) - (90 sec rest between sets)

- Deadlift: 12x15 - 336 Ib (1RM), W: 268 Ib (80% of 1RM) - (90 sec rest between sets)

NUTRITION

Breakfast (7 AM) - Whole Grain Bread + Spinach Omelette
- 2 Slices - Whole Grain Bread
- 2 Tbsp - Peanut Butter
- 2 Eggs (whole)
- 5 Eggs (White)
- 2 Cups - Spinach
- 2 Sps - Chopped Onions
- 1 - Pineapple

Mid-Morning (10 AM) - OatMeal
- 120g - Oats
- 100g - Almonds
- 2 Scoops - Whey Isolate Protein
- 80g - Blueberries
- 1 - Apple
- 2 Tbsp - Cinnamon
- 2 Tbsp - Peanut Butter

SNACK - Greek Yogurt + Dried Fruit

Lunch (1PM) - Sweet Potato + Grilled Chicken + Broccoli
- 2 - Boiled Sweet Potatoes
- 2 Cup - Broccoli
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 120g - Grilled Chicken
- 2 Tbsp - Olive Oil
- ½ Cup - Tomato Sauce

Pre-workout (2 PM)
- 1 Cup - Black Coffee

Post-workout (5:30 PM)
- 10g - Creatine Monohydrateg
- 2 Scoop - Whey Blend

Dinner (7 PM) - Brown Rice + Turkey Breasts
- 150g - Cooked Brown Rice
- 120g - Turkey Breasts
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 1 Cup - Broccoli
- 1 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil

I'll also be starting PCT today with clomid - 50mgx2/daily for 30 days, hcg - 2,000IU EOD for 20 days, and nolvadex - 20mgx2/daily for 45 days. I feel good with my training thus far, hope I can pull through without injuries though. Thanks you all for all your support, stay safe brothers

 

[Masonic Bodybuilder]

Nice update man. Keep us updated on how you are feeling as you head through PCT.

 

[DjuriEggink]

Nice update man. Keep us updated on how you are feeling as you head through PCT.

Thank you brother man, I will

 

[RealQuadzilla40]

One of the best Logs on Anabolex I've seen

 

[DjuriEggink]

One of the best Logs on Anabolex I've seen

thank you brother man

 

[DjuriEggink]

(OCTOBER 21, 2022) - Week 2 - Phase 1 - Strength training

Today is my first workout in Week 2 of my Phase 1 strength training. I will be running my "Workout 2" split, but upping the weight by 90% of my 1RM. I will still maintain the same Sets and Reps as my first week though. Wish me luck!

Training summary:
- Back Squat - legs
- Bench Press - chest
- Deadlift - entire body

Warm Ups (2:30 PM)
- 120 Sec - Resistance Band Stretch
- 1 Set - Push Ups + Lat Pull Down
- 20 Reps - HyperExtension

- Back Squat: 12x15 - 287 Ib (1RM), W: 258 Ib (90% of 1RM) - (90 sec rest between sets)

- Bench Press: 12x15 - 217 Ib (1RM), W: 195 Ib (90% of 1RM) - (90 sec rest between sets)

- Deadlift: 12x15 - 336 Ib (1RM), W: 302 Ib (90% of 1RM) - (90 sec rest between sets)

NUTRITION:

Breakfast (5AM)
- 7 - Eggs,
- 5 - Egg Whites,
- 4 Slices Whole Wheat Bread,
- 2 Tbsp - Peanut Butter,
- 2 Cups - Strawberries
- 100g - Walnuts
- 100g - Cashew
- 100g - Almond
- 80g - Pecans

Lunch (12 PM)
- 2 Cans - Tuna,
- 4 Oz - Pasta,
- 1 Cup - Tomato Sauce,
- 3 Tbsp - Olive Oil,
- 2 Cups - Spinach
- 2 Cups - Broccoli
- 2 Cups - Asparagus

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

Post-workout (4:30 PM)
- 2 Scoops - Protein Powder
- 2 Scoops - Waxy Maize

Greek Yogurt + Fruit Snack (6 PM)
- 2 scoop - Greek yogurt
- ¼ Cup - Blueberries

Dinner (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 grateful to everyone, thank you for your comments . I'll be back training on Monday with "Workout 1", I'll also up my weight by 90% 1RM for this split as well. Until then, have a great weekend and stay safe brothers

 

[starboy]

the log is going strong @DjuriEggink

 

[DjuriEggink]

the log is going strong @DjuriEggink

Thank you brother man

 

[DjuriEggink]

(OCTOBER 24, 2022) - Day 2 - Week 2 - Phase 1 - Strength training

Today I'll be hitting the gym and grinding hard on my "Workout 1" split. I upped the weights for my "Workout 2" routine and I'll be doing the same here.

Training focus summary:

- Barbell Front Squat - legs
- Overhead Press - shoulders
- Deadlift - entire body

Warm Ups (Noon):

- 2 Set - Quarter Squat Jump

- 2 Set - Resistance Band Mobility

- 2 Set - Jumping Jacks

- Barbell Front Squats: 12x15 - 232 Ib (1RM), W: 208 Ib (90% of 1RM) - (90 sec rest between sets)

- Overhead Press: 12x15 - 142 Ib (1RM), W: 127 Ib (90% of 1RM) - (90 sec rest between sets)

- Deadlift: 12x15 - 336 Ib (1RM), W: 302 Ib (90% of 1RM) - (90 sec rest between sets)

NUTRITION:

Breakfast: Meal 1: OatMeal (7 AM)
- 150g - Oats
- 100g - Blueberries
- 2 Scoops - Whey Isolate Protein
- 120g - Hazelnuts
- 100g - Pecans
- 120g - Walnuts
2 tbsp - Natural Peanut butter
A pinch - Cinnamon

Supp.
- 1 Cap - Fish oil
- 1 Cap - Multivitamin

Meal 2: Spinach Omelette + Whole Wheat Bread (9 AM)
- 6 slices - Whole wheat bread
- 5 - Whole eggs
- 7 - Egg whites
- 3 Sps - Chopped onions
- 2 Cups - Spinach
- 1 - Orange
- Trail mix

Pre-workout drink (11:00 AM)
- 1 Cup - Coffee (Black)

Post-workout drink (2:30 PM)
- 5g - Creatine Monohydrate
- 2 Scoops - Whey blend

Meal 3: Greek Yogurt + Fruit Snack (4 PM)
- 2 scoops - Greek yogurt
- ¼ Cup - Blueberries
- ¼ Cup - Raspberries
- ¼ Cup - Almonds

Meal 4: Brown Rice + Chicken Breast (7 PM)
- 150g - Cooked Brown rice
- 150g - Chicken breast
- 4 - whole eggs
- 5 - egg whites
- 1 tbsp - BBQ sauce
- 2 Cups - Broccoli
- 2 Cups - Asparagus
- Green chillies, ginger + garlic

I had a bit of discomfort in my abdomen over the weekend, but I put that down to clomid side effects. However, I feel much better today, I'll update my log if anything comes up before my next training on Wednesday (26th October). Stay safe brothers

 

[GHgut4life]

(OCTOBER 24, 2022) - Day 2 - Week 2 - Phase 1 - Strength training

Today I'll be hitting the gym and grinding hard on my "Workout 1" split. I upped the weights for my "Workout 2" routine and I'll be doing the same here.

Training focus summary:

- Barbell Front Squat - legs
- Overhead Press - shoulders
- Deadlift - entire body

Warm Ups (Noon):

- 2 Set - Quarter Squat Jump

- 2 Set - Resistance Band Mobility

- 2 Set - Jumping Jacks

- Barbell Front Squats: 12x15 - 232 Ib (1RM), W: 208 Ib (90% of 1RM) - (90 sec rest between sets)

- Overhead Press: 12x15 - 142 Ib (1RM), W: 127 Ib (90% of 1RM) - (90 sec rest between sets)

- Deadlift: 12x15 - 336 Ib (1RM), W: 302 Ib (90% of 1RM) - (90 sec rest between sets)

NUTRITION:

Breakfast: Meal 1: OatMeal (7 AM)
- 150g - Oats
- 100g - Blueberries
- 2 Scoops - Whey Isolate Protein
- 120g - Hazelnuts
- 100g - Pecans
- 120g - Walnuts
2 tbsp - Natural Peanut butter
A pinch - Cinnamon

Supp.
- 1 Cap - Fish oil
- 1 Cap - Multivitamin

Meal 2: Spinach Omelette + Whole Wheat Bread (9 AM)
- 6 slices - Whole wheat bread
- 5 - Whole eggs
- 7 - Egg whites
- 3 Sps - Chopped onions
- 2 Cups - Spinach
- 1 - Orange
- Trail mix

Pre-workout drink (11:00 AM)
- 1 Cup - Coffee (Black)

Post-workout drink (2:30 PM)
- 5g - Creatine Monohydrate
- 2 Scoops - Whey blend

Meal 3: Greek Yogurt + Fruit Snack (4 PM)
- 2 scoops - Greek yogurt
- ¼ Cup - Blueberries
- ¼ Cup - Raspberries
- ¼ Cup - Almonds

Meal 4: Brown Rice + Chicken Breast (7 PM)
- 150g - Cooked Brown rice
- 150g - Chicken breast
- 4 - whole eggs
- 5 - egg whites
- 1 tbsp - BBQ sauce
- 2 Cups - Broccoli
- 2 Cups - Asparagus
- Green chillies, ginger + garlic

I had a bit of discomfort in my abdomen over the weekend, but I put that down to clomid side effects. However, I feel much better today, I'll update my log if anything comes up before my next training on Wednesday (26th October). Stay safe brothers

overall I would say you have a great diet some of the best ive seen

you feeling lean and strong with this?

 

[CEO]

bros best log on Anabolex FACT

 

[ROIDDERS]

you meals are well laid out, one of the best

 

[Ulter]

following your log DJ

 

[QuadSweep]

djuri full details on meals I love it

 

[2Thick]

i follow your log subbed

 

[e2]

your training is good too nice

 

[Vadim Fedorov]

great approved log

 

[MONSTRO]

Log respect big time