Approved Log Djuris Log

[DjuriEggink]

Djuri you adding more fats or not?

Brother man, I take a trail mix as I explained to QuadSweep and CEO. So I have loads of nuts in my diet, it is a regular part of my nutrition. However, I'll be stating it in my log from now on.

 

[DjuriEggink]

I see a lack of fats in your diet too imo

I take sufficient amounts of fat according to my required macro splits. I take trail mix regularly in addition to other fats, however I'll be more consistent in stating it in my log.

 

[DjuriEggink]

100% you lacking fats on this diet

Brother man I have sufficient fats. I eat fatty fish, whole eggs, seeds and nuts, and regularly take a trail mix which I stated earlier in my log, but don't include in subsequent posts on a consistent basis.

 

[DjuriEggink]

following your top dog log

Thank you brother man

 

[DjuriEggink]

respect for your log

Thank you brother man

 

[DjuriEggink]

log going up and up

Thank you brother man

 

[DjuriEggink]

August 26, 2022 - I notice many brothers worried about my fats. Do not worry brothers, I take sufficient amounts of fats. My regular diet consists of fatty fish, Olive oil, peanut butter, seeds and nuts, and whole eggs. I also take a trail mix regularly which I believe I stated in my earlier log post. However, I'll try not to leave it out in subsequent posts. I'm now in the final leg of my 6th week GVT program. Today (Friday, 26th August) is a rest day and my program concludes with LEG DAY on Saturday, 27th August. However, I intend starting another 6 week GVT program immediately after this one which will then be followed up by a full week of rest. I'll also be ordering a new batch of gear , hopefully I get this within my 2nd week of my second GVT program. I welcome suggestions for sources. I thank everyone for their contribution so far, you all have kept me motivated and focused. I'll post my LEG DAY training tomorrow, but till then - stay safe.

 

[Mobster]

Overhand grip not overhead

 

[Vadim Fedorov]

Excellent log, keep going, we like it

 

[Tiger Salman Khan]

Those numbers are amazing.....good going........

 

[DjuriEggink]

(AUGUST 27, 2022) LEG DAY

Today is the last training day of my 6 week GVT program. I'm getting to the gym early (at about 10 AM). I noticed some tightness in my pecs after Thursday's workout - it was a bit hard to take deep breaths at first, but the discomfort significantly lessened on Friday. That being said, I'm looking forward to today's workout.

WARM UP (10:15 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)

• FRONT BARBELL SQUATS - W: 139 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
• STIFF LEGGED DEADLIFTS - W: 163 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
• DUMBBELL STEP-UPS (SS) - W: 40 lb - 3x12
• STANDING LEG CURLS (SS) - W: 67 Ib - 3x12

Targeted Muscle Groups:

FRONT BARBELL SQUATS
- Adductor Magnus
- Rectus Femoris
- Gluteus Maximus
- Vastus Lateralis
- Vastus Medialis
- Soleus

STIFF LEGGED DEADLIFTS
- Erector Spinae (deep)
- Gluteus Maximus
- Adductor Magnus
- Biceps Femoris
- Semimembranosus
- Semitendinosus

DUMBBELL STEP-UPS
- Gluteus Maximus
- Gastrocnemius
- Quadriceps
- Adductor Magnus
- Soleus

STANDING LEG CURLS
- Biceps Femoris
- Semimembranosus
- Semitendinosus
- Gastrocnemius (Medial + Lateral head)

Meal Plan:

OatMeal (6 AM)
- 120g - Oats
- 60g - Raspberries
- 2 scoops - Whey Isolate Protein
- 40g - Walnuts
- 30g - 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
- 4 - olives
- 2 cups - spinach
- 1 - Orange
- Trail mix

Pre-workout drink (9:30 AM):
- 1 cup - Black Coffee

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

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

Greek Yogurt + Fruit Snack (4 PM)
- 2 scoop - Greek yogurt
- Raspberries

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)
- Cabbage and Cucumber

This rounds up my first 6 week GVT program. I'm running another 6 week GVT program immediately, so by Monday (August 29, 2022), I'll start the first week of the new program by training my SHOULDER & ARMS.
I thank everyone for your support, encouraging words, and advice during this time. Stay healthy and safe.

 

[DjuriEggink]

Overhand grip not overhead

Yes brother man, thank you for pointing out the typo **OVERHAND GRIP BARBELL ROWS** is accurate.

 

[DjuriEggink]

Excellent log, keep going, we like it

Thank you brother

 

[DjuriEggink]

Those numbers are amazing.....good going........

Thank you brother man

 

[RealQuadzilla40]

(AUGUST 27, 2022) LEG DAY

Today is the last training day of my 6 week GVT program. I'm getting to the gym early (at about 10 AM). I noticed some tightness in my pecs after Thursday's workout - it was a bit hard to take deep breaths at first, but the discomfort significantly lessened on Friday. That being said, I'm looking forward to today's workout.

WARM UP (10:15 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)

• FRONT BARBELL SQUATS - W: 139 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
• STIFF LEGGED DEADLIFTS - W: 163 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
• DUMBBELL STEP-UPS (SS) - W: 40 lb - 3x12
• STANDING LEG CURLS (SS) - W: 67 Ib - 3x12

Targeted Muscle Groups:

FRONT BARBELL SQUATS
- Adductor Magnus
- Rectus Femoris
- Gluteus Maximus
- Vastus Lateralis
- Vastus Medialis
- Soleus

STIFF LEGGED DEADLIFTS
- Erector Spinae (deep)
- Gluteus Maximus
- Adductor Magnus
- Biceps Femoris
- Semimembranosus
- Semitendinosus

DUMBBELL STEP-UPS
- Gluteus Maximus
- Gastrocnemius
- Quadriceps
- Adductor Magnus
- Soleus

STANDING LEG CURLS
- Biceps Femoris
- Semimembranosus
- Semitendinosus
- Gastrocnemius (Medial + Lateral head)

Meal Plan:

OatMeal (6 AM)
- 120g - Oats
- 60g - Raspberries
- 2 scoops - Whey Isolate Protein
- 40g - Walnuts
- 30g - 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
- 4 - olives
- 2 cups - spinach
- 1 - Orange
- Trail mix

Pre-workout drink (9:30 AM):
- 1 cup - Black Coffee

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

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

Greek Yogurt + Fruit Snack (4 PM)
- 2 scoop - Greek yogurt
- Raspberries

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)
- Cabbage and Cucumber

This rounds up my first 6 week GVT program. I'm running another 6 week GVT program immediately, so by Monday (August 29, 2022), I'll start the first week of the new program by training my SHOULDER & ARMS.
I thank everyone for your support, encouraging words, and advice during this time. Stay healthy and safe.

Add fats big man I said that before
but log looking HOT

 

[DjuriEggink]

Add fats big man I said that before
but log looking HOT

Thank you brother man. I've added sufficient fat. Thank you.

 

[DjuriEggink]

(AUGUST 29, 2022) SHOULDERS & ARMS

Today marks the first training day of my second 6 week GVT program. The first program was tough, but I'm thankful to have completed it without any major injury. I feel more confident going into this program now after all the experience I gathered from the last one. I start this program by training my SHOULDERS & ARMS. Wish me luck!

WARM UP (10:40 AM):

• 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: 45 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
• DUMBBELL BICEP SPIDER CURLS (SS) - W: 23 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

• Anterior Deltoid
• Lateral Deltoid
• Pectoral Major (Upper)
• Triceps Brachii
• Serratus Anterior

BENT OVER DUMBBELL LATERALS

• Anterior Deltoid
• Lateral Deltoid
• Rhomboids (Deep)
• Infraspinatus
• Teres Minor
• Trapezius (Lower + Middle)

DUMBBELL BICEP SPIDER CURLS

• Brachialis
• Biceps Brachii (Long head)
• Biceps Brachii (Short head)
• Brachioradialis

TRICEP ROPE EXTENSIONS

• Triceps (Lateral, Long head & Medial head)

MEAL PLAN

OatMeal (5:30 AM)

• 80g - Oats
• 60g - Raspberries
• 2 scoops - Whey Isolate Protein
• 20g - Walnuts
• 20g - Cashews
• 2 tbsp - Natural Peanut butter
• 1 tbsp - Cinnamon

Supp.
1 cap - Fish oil
1 cap - Multivitamin

Wheat Bread, Spinach Omelette (8 AM)

• 4 slices - Whole wheat bread
• 4 - whole eggs
• 6 - egg whites
• 3 sps - chopped onions
• 2 cups - spinach
• 1 - Orange
• Trail mix

Greek Yogurt + Macadamias + Raspberries Snack (9 AM)

• 1 scoop - Greek yogurt
• ¼ Cup - Macadamias
• Raspberries

Pre-workout drink (10 AM):

• 1 cup - Black Coffee

Post-workout drink

• 5g - Creatine Monohydrate
• 1 scoop - Concentrated Protein

Brown Rice + Turkey Breast (2:30 PM)

• 150g - Brown rice (cooked)
• 150g - Turkey breast
• 5 eggs - 2 whole + 3 whites
• 1 tbsp - Tomato sauce
• Green chillies, ginger + garlic

White Fish Wrap (5 PM)

• 2 - Whole wheat wraps
• 400g - White fish
• 100g - Black beans
• 4 tbsp - Onions (chopped)
• 12g - Cumin
• ¼ Cup - Walnuts + Almonds (crushed)
• 4 tbsp - Tomatoes (chopped)
• Cabbage

Pasta + Tuna (7:30 PM )

• 2 Cans - Tuna
• 4 Oz - Pasta
• 1 Cup - Tomato Sauce
• 3 Tbsp - Olive Oil
• 2 Cups - Green Salad
• 2 Cups - Asparagus
• 1 Cup - Spinach

I will maintain my weekly dosage of Test E (500 mg) + NPP (200 mg) and 25 mg/day of Aromasin running into this program. I should place an order for gear this week, as I'm running low. I'll update this log accordingly. Stay safe!

 

[going2cycle]

(AUGUST 29, 2022) SHOULDERS & ARMS

Today marks the first training day of my second 6 week GVT program. The first program was tough, but I'm thankful to have completed it without any major injury. I feel more confident going into this program now after all the experience I gathered from the last one. I start this program by training my SHOULDERS & ARMS. Wish me luck!

WARM UP (10:40 AM):

• 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: 45 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
• DUMBBELL BICEP SPIDER CURLS (SS) - W: 23 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

• Anterior Deltoid
• Lateral Deltoid
• Pectoral Major (Upper)
• Triceps Brachii
• Serratus Anterior

BENT OVER DUMBBELL LATERALS

• Anterior Deltoid
• Lateral Deltoid
• Rhomboids (Deep)
• Infraspinatus
• Teres Minor
• Trapezius (Lower + Middle)

DUMBBELL BICEP SPIDER CURLS

• Brachialis
• Biceps Brachii (Long head)
• Biceps Brachii (Short head)
• Brachioradialis

TRICEP ROPE EXTENSIONS

• Triceps (Lateral, Long head & Medial head)

MEAL PLAN

OatMeal (5:30 AM)

• 80g - Oats
• 60g - Raspberries
• 2 scoops - Whey Isolate Protein
• 20g - Walnuts
• 20g - Cashews
• 2 tbsp - Natural Peanut butter
• 1 tbsp - Cinnamon

Supp.
1 cap - Fish oil
1 cap - Multivitamin

Wheat Bread, Spinach Omelette (8 AM)

• 4 slices - Whole wheat bread
• 4 - whole eggs
• 6 - egg whites
• 3 sps - chopped onions
• 2 cups - spinach
• 1 - Orange
• Trail mix

Greek Yogurt + Macadamias + Raspberries Snack (9 AM)

• 1 scoop - Greek yogurt
• ¼ Cup - Macadamias
• Raspberries

Pre-workout drink (10 AM):

• 1 cup - Black Coffee

Post-workout drink

• 5g - Creatine Monohydrate
• 1 scoop - Concentrated Protein

Brown Rice + Turkey Breast (2:30 PM)

• 150g - Brown rice (cooked)
• 150g - Turkey breast
• 5 eggs - 2 whole + 3 whites
• 1 tbsp - Tomato sauce
• Green chillies, ginger + garlic

White Fish Wrap (5 PM)

• 2 - Whole wheat wraps
• 400g - White fish
• 100g - Black beans
• 4 tbsp - Onions (chopped)
• 12g - Cumin
• ¼ Cup - Walnuts + Almonds (crushed)
• 4 tbsp - Tomatoes (chopped)
• Cabbage

Pasta + Tuna (7:30 PM )

• 2 Cans - Tuna
• 4 Oz - Pasta
• 1 Cup - Tomato Sauce
• 3 Tbsp - Olive Oil
• 2 Cups - Green Salad
• 2 Cups - Asparagus
• 1 Cup - Spinach

I will maintain my weekly dosage of Test E (500 mg) + NPP (200 mg) and 25 mg/day of Aromasin running into this program. I should place an order for gear this week, as I'm running low. I'll update this log accordingly. Stay safe!

I see you have walnuts in there but up it to 100grams of walnuts/day at least

and good log, going GOAT

 

[ChurchBF3]

(AUGUST 29, 2022) SHOULDERS & ARMS

Today marks the first training day of my second 6 week GVT program. The first program was tough, but I'm thankful to have completed it without any major injury. I feel more confident going into this program now after all the experience I gathered from the last one. I start this program by training my SHOULDERS & ARMS. Wish me luck!

WARM UP (10:40 AM):

• 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: 45 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
• DUMBBELL BICEP SPIDER CURLS (SS) - W: 23 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

• Anterior Deltoid
• Lateral Deltoid
• Pectoral Major (Upper)
• Triceps Brachii
• Serratus Anterior

BENT OVER DUMBBELL LATERALS

• Anterior Deltoid
• Lateral Deltoid
• Rhomboids (Deep)
• Infraspinatus
• Teres Minor
• Trapezius (Lower + Middle)

DUMBBELL BICEP SPIDER CURLS

• Brachialis
• Biceps Brachii (Long head)
• Biceps Brachii (Short head)
• Brachioradialis

TRICEP ROPE EXTENSIONS

• Triceps (Lateral, Long head & Medial head)

MEAL PLAN

OatMeal (5:30 AM)

• 80g - Oats
• 60g - Raspberries
• 2 scoops - Whey Isolate Protein
• 20g - Walnuts
• 20g - Cashews
• 2 tbsp - Natural Peanut butter
• 1 tbsp - Cinnamon

Supp.
1 cap - Fish oil
1 cap - Multivitamin

Wheat Bread, Spinach Omelette (8 AM)

• 4 slices - Whole wheat bread
• 4 - whole eggs
• 6 - egg whites
• 3 sps - chopped onions
• 2 cups - spinach
• 1 - Orange
• Trail mix

Greek Yogurt + Macadamias + Raspberries Snack (9 AM)

• 1 scoop - Greek yogurt
• ¼ Cup - Macadamias
• Raspberries

Pre-workout drink (10 AM):

• 1 cup - Black Coffee

Post-workout drink

• 5g - Creatine Monohydrate
• 1 scoop - Concentrated Protein

Brown Rice + Turkey Breast (2:30 PM)

• 150g - Brown rice (cooked)
• 150g - Turkey breast
• 5 eggs - 2 whole + 3 whites
• 1 tbsp - Tomato sauce
• Green chillies, ginger + garlic

White Fish Wrap (5 PM)

• 2 - Whole wheat wraps
• 400g - White fish
• 100g - Black beans
• 4 tbsp - Onions (chopped)
• 12g - Cumin
• ¼ Cup - Walnuts + Almonds (crushed)
• 4 tbsp - Tomatoes (chopped)
• Cabbage

Pasta + Tuna (7:30 PM )

• 2 Cans - Tuna
• 4 Oz - Pasta
• 1 Cup - Tomato Sauce
• 3 Tbsp - Olive Oil
• 2 Cups - Green Salad
• 2 Cups - Asparagus
• 1 Cup - Spinach

I will maintain my weekly dosage of Test E (500 mg) + NPP (200 mg) and 25 mg/day of Aromasin running into this program. I should place an order for gear this week, as I'm running low. I'll update this log accordingly. Stay safe!

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

 

[DjuriEggink]

I see you have walnuts in there but up it to 100grams of walnuts/day at least

and good log, going GOAT

Thank you for the advice brother man. I was going to increase TBH.