Approved Log DaJosh Workout Log

[DaJosh]

Very nice Core workout

TY bro

 

[DaJosh]

I think you will be fine doing things as you are

TY bro

 

[DaJosh]

keep it up on the arms

TY bro

 

[DaJosh]

I think a good mix of cardio and weight training goes a long way

So true bro , so true

 

[DaJosh]

bro keep up the good work and keep grinding

TY bro

 

[DaJosh]

seems like you hit your pecs pretty good

Tryin' to bro, tryin' to

 

[DaJosh]

the core work is what I really enjoy

 

[DaJosh]

I think you are doing great keep it going

TY bro

 

[DaJosh]

Way to hit the core

 

[DaJosh]

Bros I say continue what you're doing it's working

TY bro

 

[DaJosh]

you're not looking to win Mr Olympia you're looking to be healthy I respect that

LoL TY bro

 

[DaJosh]

as long as you're having fun that's the point

 

[DaJosh]

everyone thinks that everybody wants to do what they want to do

 

[DaJosh]

What weight on the squats?

It's 110kg/242lb

 

[DaJosh]

Looking at the pics it looks like it is 315 lbs which is pretty darn good considering the hi reps and low rest he is doing. His legs look to be his best bodypart. Its also nice to finally see someone hitting depth on squats.

I really think Josh should train for a powerlifting meet. He has great form on squats and a perfect body for powerlifting.

TY bro. The weight is actually 110kg/242lb, but I reckon I can push it to 315lb, but with less reps

 

[DaJosh]

WARM-UP

RUN - 1 - 10 mins - R: 60-90 sec

PULLUP (Pullup Bar) - 3x5 - R: 60-90 sec

PUSH-UP- 3x10 - R: 60-90 sec

SQUAT (Squat Rack) - 3x15 - R:60-90 sec

WORKOUT 3: CARDIO POWER CIRCUIT (3-5 ROUNDS)

RUN - 1-2 Miles

POWER CLEAN (Barbell) - 10 - 121 lb

HIGH BOX JUMP (30” Box) - 5 - R: 60-120 sec

 

[25homes]

WARM-UP

RUN - 1 - 10 mins - R: 60-90 sec

PULLUP (Pullup Bar) - 3x5 - R: 60-90 sec

PUSH-UP- 3x10 - R: 60-90 sec

SQUAT (Squat Rack) - 3x15 - R:60-90 sec

WORKOUT 2: ABS CIRCUIT (5 ROUNDS)

SIT UPS - 20

CRUNCH (Swiss Ball) - 20

OBLIQUE CRUNCH - 20 (Alternate Sides) - R: 60 sec

View attachment 143637

Good work

 

[Tiger Salman Khan]

WARM-UP

RUN - 1 - 10 mins - R: 60-90 sec

PULLUP (Pullup Bar) - 3x5 - R: 60-90 sec

PUSH-UP- 3x10 - R: 60-90 sec

SQUAT (Squat Rack) - 3x15 - R:60-90 sec

WORKOUT 2: ABS CIRCUIT (5 ROUNDS)

SIT UPS - 20

CRUNCH (Swiss Ball) - 20

OBLIQUE CRUNCH - 20 (Alternate Sides) - R: 60 sec

View attachment 143637

Good updates with pics........

 

[DaJosh]

Good work

TY

 

[DaJosh]

Good updates with pics........

TY

 

[DaJosh]

WARM-UP

RUN - 1 - 10 mins - R: 60-90 sec

PULLUP (Pullup Bar) - 3x5 - R: 60-90 sec

PUSH-UP- 3x10 - R: 60-90 sec

SQUAT (Squat Rack) - 3x15 - R:60-90 sec - 242lb

WORKOUT 1: BACK, BICEPS AND ABS

Lat Pulldown (Cable Machine) - 6x20, 15, 15, 15, 12, 12 - 100 lb - R: 60-90 sec

Dumbbell Row (Dumbbells) - 5x20, 15, 15, 12, 12, 12 - 48 lb - (53 lb - set 2-4) - (58 lb - set 5-6) - R: 60-90 sec

BARBELL CURL (Barbell) - 6x15 - 67 lb

PUSH-UP- 6x5 - R: 60-90 sec

CONCENTRATION CURL (Dumbbells) - 3x10 - 31 lb - R: 60-90 sec

 

[MUSTANG_18]

WARM-UP

RUN - 1 - 10 mins - R: 60-90 sec

PULLUP (Pullup Bar) - 3x5 - R: 60-90 sec

PUSH-UP- 3x10 - R: 60-90 sec

SQUAT (Squat Rack) - 3x15 - R:60-90 sec - 242lb

WORKOUT 1: BACK, BICEPS AND ABS

Lat Pulldown (Cable Machine) - 6x20, 15, 15, 15, 12, 12 - 100 lb - R: 60-90 sec

Dumbbell Row (Dumbbells) - 5x20, 15, 15, 12, 12, 12 - 48 lb - (53 lb - set 2-4) - (58 lb - set 5-6) - R: 60-90 sec

BARBELL CURL (Barbell) - 6x15 - 67 lb

PUSH-UP- 6x5 - R: 60-90 sec

CONCENTRATION CURL (Dumbbells) - 3x10 - 31 lb - R: 60-90 sec

View attachment 143728

@DaJosh nice pump

 

[Jayne Scott]

WARM-UP

RUN - 1 - 10 mins - R: 60-90 sec

PULLUP (Pullup Bar) - 3x5 - R: 60-90 sec

PUSH-UP- 3x10 - R: 60-90 sec

SQUAT (Squat Rack) - 3x15 - R:60-90 sec - 242lb

WORKOUT 1: BACK, BICEPS AND ABS

Lat Pulldown (Cable Machine) - 6x20, 15, 15, 15, 12, 12 - 100 lb - R: 60-90 sec

Dumbbell Row (Dumbbells) - 5x20, 15, 15, 12, 12, 12 - 48 lb - (53 lb - set 2-4) - (58 lb - set 5-6) - R: 60-90 sec

BARBELL CURL (Barbell) - 6x15 - 67 lb

PUSH-UP- 6x5 - R: 60-90 sec

CONCENTRATION CURL (Dumbbells) - 3x10 - 31 lb - R: 60-90 sec

View attachment 143728

Great job @DaJosh

 

[DaJosh]

@DaJosh nice pump

TY bro

 

[DaJosh]

Great job @DaJosh

TY

 

[DaJosh]

WARM-UP

RUN - 1 - 10 mins - R: 60-90 sec

PULLUP (Pullup Bar) - 3x5 - R: 60-90 sec

PUSH-UP- 3x10 - R: 60-90 sec

SQUAT (Squat Rack) - 3x15 - R:60-90 sec - 242lb

WORKOUT 2: ABS CIRCUIT (5 ROUNDS)

SIT UPS - 20

CRUNCH (Swiss Ball) - 20

OBLIQUE ROTATIONS - 20 (Alternate Sides) - R: 60 sec

 

[the_alcatraz]

WARM-UP

RUN - 1 - 10 mins - R: 60-90 sec

PULLUP (Pullup Bar) - 3x5 - R: 60-90 sec

PUSH-UP- 3x10 - R: 60-90 sec

SQUAT (Squat Rack) - 3x15 - R:60-90 sec - 242lb

WORKOUT 2: ABS CIRCUIT (5 ROUNDS)

SIT UPS - 20

CRUNCH (Swiss Ball) - 20

OBLIQUE ROTATIONS - 20 (Alternate Sides) - R: 60 sec

View attachment 143780

@DaJosh you're BEEFCAKING it bro

 

[stevesmi]

love the No Nonsense log in pictures

 

[SteveMobsterG]

What are the oblique rotations for?

 

[e2]

tremendous job on the workouts

 

[2Thick]

absolutely love what I'm seeing you're dialing things in now

 

[Vadim Fedorov]

thank you for posting these pictures they are very cool

 

[wootoom]

you're getting in some good exercises on impressed

 

[JasonPriest]

nice variety on this log which is really helpful

 

[BodyMonster34]

bro all in, make sure you hit it hard!

 

[Quadsweep]

very nice log you're very detailed in what you're doing

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

Great update keep it up

 

[chesty]

workouts look on point

 

[ROIDDERS]

Sensational work my man love it

 

[ROIDDERS]

Bros good job keep pushing it hard

 

[MasonicBodybuilder]

Good job man. Nice to see the training pics too.

 

[DaJosh]

@DaJosh you're BEEFCAKING it bro

TY bro

 

[DaJosh]

Good job man. Nice to see the training pics too.

TY bro

 

[DaJosh]

Bros good job keep pushing it hard

TY bro

 

[DaJosh]

tremendous job on the workouts

TY bro

 

[DaJosh]

love the No Nonsense log in pictures

LoL TY bro

 

[DaJosh]

What are the oblique rotations for?

Side abs need a bit of work

 

[DaJosh]

absolutely love what I'm seeing you're dialing things in now

TY bro

 

[DaJosh]

Sensational work my man love it

TY bro

 

[DaJosh]

workouts look on point

TY bro

 

[DaJosh]

Great update keep it up

TY bro

 

[DaJosh]

very nice log you're very detailed in what you're doing

Appreciate it TY bro

 

[DaJosh]

thank you for posting these pictures they are very cool

It's an honor bro TY

 

[DaJosh]

bro all in, make sure you hit it hard!

 

[DaJosh]

WARM-UP

RUN - 1 - 10 mins - R: 60-90 sec

PULLUP (Pullup Bar) - 3x5 - R: 60-90 sec

PUSH-UP- 3x10 - R: 60-90 sec

SQUAT (Squat Rack) - 3x15 - R:60-90 sec - 242 lb

WORKOUT 3: CARDIO POWER CIRCUIT (3-5 ROUNDS)

RUN - 1-2 Miles

POWER CLEAN (Barbell) - 10 - 121 lb

HIGH BOX JUMP (30” Box) - 5 - R: 60-120 sec

 

[DaJosh]

nice variety on this log which is really helpful

TY bro

 

[DaJosh]

you're getting in some good exercises on impressed

TY bro

 

[Jayne Scott]

WARM-UP

RUN - 1 - 10 mins - R: 60-90 sec

PULLUP (Pullup Bar) - 3x5 - R: 60-90 sec

PUSH-UP- 3x10 - R: 60-90 sec

SQUAT (Squat Rack) - 3x15 - R:60-90 sec - 242 lb

WORKOUT 3: CARDIO POWER CIRCUIT (3-5 ROUNDS)

RUN - 1-2 Miles

POWER CLEAN (Barbell) - 10 - 121 lb

HIGH BOX JUMP (30” Box) - 5 - R: 60-120 sec
View attachment 143796

Nice job on the power clean @DaJosh

 

[ballin2504]

Keep killing it brother

 

[Tiger Salman Khan]

WARM-UP

RUN - 1 - 10 mins - R: 60-90 sec

PULLUP (Pullup Bar) - 3x5 - R: 60-90 sec

PUSH-UP- 3x10 - R: 60-90 sec

SQUAT (Squat Rack) - 3x15 - R:60-90 sec - 242 lb

WORKOUT 3: CARDIO POWER CIRCUIT (3-5 ROUNDS)

RUN - 1-2 Miles

POWER CLEAN (Barbell) - 10 - 121 lb

HIGH BOX JUMP (30” Box) - 5 - R: 60-120 sec
View attachment 143796

@DaJosh Solid workout bro....keep up the good work.......

 

[DaJosh]

Nice job on the power clean @DaJosh

TY

 

[DaJosh]

@DaJosh Solid workout bro....keep up the good work.......

TY bro

 

[DaJosh]

Keep killing it brother

TY bro

 

[DaJosh]

@DaJosh Solid workout bro....keep up the good work.......

TY bro

 

[DaJosh]

WARM-UP

RUN - 1 - 10 mins - R: 60-90 sec

PULLUP (Pullup Bar) - 3x5 - R: 60-90 sec

PUSH-UP- 3x10 - R: 60-90 sec

SQUAT (Squat Rack) - 3x15 - R:60-90 sec

WORKOUT 1: BACK, BICEPS AND ABS

Lat Pulldown (Cable Machine) - 6x20, 15, 15, 15, 12, 12 - 100 lb - R: 60-90 sec

Dumbbell Row (Dumbbells) - 5x20, 15, 15, 12, 12, 12 - 48 lb - (53 lb - set 2-4) - (58 lb - set 5-6) - R: 60-90 sec

BARBELL CURL (Barbell) - 6x15 - 67 lb

INCLINE PUSH-UP- 6x5 - R: 60-90 sec

CONCENTRATION CURL (Dumbbells) - 3x10 - 31 lb - R: 60-90 sec

 

[MUSTANG_18]

WARM-UP

RUN - 1 - 10 mins - R: 60-90 sec

PULLUP (Pullup Bar) - 3x5 - R: 60-90 sec

PUSH-UP- 3x10 - R: 60-90 sec

SQUAT (Squat Rack) - 3x15 - R:60-90 sec

WORKOUT 1: BACK, BICEPS AND ABS

Lat Pulldown (Cable Machine) - 6x20, 15, 15, 15, 12, 12 - 100 lb - R: 60-90 sec

Dumbbell Row (Dumbbells) - 5x20, 15, 15, 12, 12, 12 - 48 lb - (53 lb - set 2-4) - (58 lb - set 5-6) - R: 60-90 sec

BARBELL CURL (Barbell) - 6x15 - 67 lb

INCLINE PUSH-UP- 6x5 - R: 60-90 sec

CONCENTRATION CURL (Dumbbells) - 3x10 - 31 lb - R: 60-90 sec

View attachment 143832

@DaJosh you on fire dude

 

[DaJosh]

@DaJosh you on fire dude

LoL TY bro

 

[DaJosh]

WARM-UP

RUN - 1 - 10 mins - R: 60-90 sec

PULLUP (Pullup Bar) - 3x5 - R: 60-90 sec

PUSH-UP- 3x10 - R: 60-90 sec

SQUAT (Squat Rack) - 3x15 - R:60-90 sec - 242 lb

WORKOUT 2: ABS CIRCUIT (5 ROUNDS)

SIT UPS - 20

CRUNCH (Swiss Ball) - 20

OBLIQUE CRUNCH - 20 (Alternate Sides) - R: 60 sec

 

[RoidRage69]

You should increase the weight on squat by 10 lbs every few weeks.

 

[MUSTANG_18]

You should increase the weight on squat by 10 lbs every few weeks.

@RoidRage69 i agree he gotta go UP

 

[RoidRage69]

@RoidRage69 i agree he gotta go UP

He definitely is fully capable of doing so much more. He is holding back on incredible potential. I want to see him challange himself. It would be a waste for him to not unlock his potential.

 

[DaJosh]

You should increase the weight on squat by 10 lbs every few weeks.

Working on progressive overload on the squats already, TY for the heads up

 

[DaJosh]

@RoidRage69 i agree he gotta go UP

 

[DaJosh]

WARM-UP

RUN - 1 - 10 mins - R: 60-90 sec

PULLUP (Pullup Bar) - 3x5 - R: 60-90 sec

PUSH-UP- 3x10 - R: 60-90 sec

SQUAT (Squat Rack) - 3x15 - R:60-90 sec - 252 lb

WORKOUT 3: CARDIO POWER CIRCUIT (5 ROUNDS)

RUN - 1-2 Miles

POWER CLEAN (Barbell) - 10 - 121 lb

HIGH BOX JUMP (30” Box) - 5 - R: 60-120 sec

 

[DaJosh]

WARM-UP

RUN - 1 - 15 mins - R: 60-90 sec

PULLUP (Pullup Bar) - 3x8 - R: 60-90 sec

PUSH-UP- 3x12 - R: 60-90 sec

SQUAT (Squat Rack) - 3x15 - R:60-90 sec - 262 lb

WORKOUT 1: BACK, BICEPS AND ABS

Lat Pulldown (Cable Machine) - 6x20, 15, 15, 15, 12, 12 - 110 lb - R: 60-90 sec

Dumbbell Row (Dumbbells) - 5x20, 15, 15, 12, 12, 12 - 58 lb - (53 lb - set 2-4) - (58 lb - set 5-6) - R: 60-90 sec

BARBELL CURL (Barbell) - 6x15 - 77 lb

PUSH-UP- 6x5 - R: 60-90 sec

CONCENTRATION CURL (Dumbbells) - 3x10 - 41 lb - R: 60-90 sec

 

[Jayne Scott]

WARM-UP

RUN - 1 - 15 mins - R: 60-90 sec

PULLUP (Pullup Bar) - 3x8 - R: 60-90 sec

PUSH-UP- 3x12 - R: 60-90 sec

SQUAT (Squat Rack) - 3x15 - R:60-90 sec - 262 lb

WORKOUT 1: BACK, BICEPS AND ABS

Lat Pulldown (Cable Machine) - 6x20, 15, 15, 15, 12, 12 - 110 lb - R: 60-90 sec

Dumbbell Row (Dumbbells) - 5x20, 15, 15, 12, 12, 12 - 58 lb - (53 lb - set 2-4) - (58 lb - set 5-6) - R: 60-90 sec

BARBELL CURL (Barbell) - 6x15 - 77 lb

PUSH-UP- 6x5 - R: 60-90 sec

CONCENTRATION CURL (Dumbbells) - 3x10 - 41 lb - R: 60-90 sec
View attachment 144001

Nice work @DaJosh

 

[MUSTANG_18]

WARM-UP

RUN - 1 - 15 mins - R: 60-90 sec

PULLUP (Pullup Bar) - 3x8 - R: 60-90 sec

PUSH-UP- 3x12 - R: 60-90 sec

SQUAT (Squat Rack) - 3x15 - R:60-90 sec - 262 lb

WORKOUT 1: BACK, BICEPS AND ABS

Lat Pulldown (Cable Machine) - 6x20, 15, 15, 15, 12, 12 - 110 lb - R: 60-90 sec

Dumbbell Row (Dumbbells) - 5x20, 15, 15, 12, 12, 12 - 58 lb - (53 lb - set 2-4) - (58 lb - set 5-6) - R: 60-90 sec

BARBELL CURL (Barbell) - 6x15 - 77 lb

PUSH-UP- 6x5 - R: 60-90 sec

CONCENTRATION CURL (Dumbbells) - 3x10 - 41 lb - R: 60-90 sec
View attachment 144001

@DaJosh true strong push ups

 

[DaJosh]

Nice work @DaJosh

TY

 

[DaJosh]

@DaJosh true strong push ups

TY bro

 

[DaJosh]

WARM-UP

RUN - 1 - 10 mins - R: 60-90 sec

PULLUP (Pullup Bar) - 3x5 - R: 60-90 sec

PUSH-UP- 3x10 - R: 60-90 sec

SQUAT (Squat Rack) - 3x15 - R:60-90 sec - 252 lb

WORKOUT 2: ABS CIRCUIT (5 ROUNDS)

SIT UPS - 20

CRUNCH (Swiss Ball) - 20

OBLIQUE CRUNCH - 20 (Alternate Sides) - R: 60 sec

 

[Jayne Scott]

WARM-UP

RUN - 1 - 10 mins - R: 60-90 sec

PULLUP (Pullup Bar) - 3x5 - R: 60-90 sec

PUSH-UP- 3x10 - R: 60-90 sec

SQUAT (Squat Rack) - 3x15 - R:60-90 sec - 252 lb

WORKOUT 2: ABS CIRCUIT (5 ROUNDS)

SIT UPS - 20

CRUNCH (Swiss Ball) - 20

OBLIQUE CRUNCH - 20 (Alternate Sides) - R: 60 sec

View attachment 144093

Great work @DaJosh

 

[the_alcatraz]

WARM-UP

RUN - 1 - 10 mins - R: 60-90 sec

PULLUP (Pullup Bar) - 3x5 - R: 60-90 sec

PUSH-UP- 3x10 - R: 60-90 sec

SQUAT (Squat Rack) - 3x15 - R:60-90 sec - 252 lb

WORKOUT 2: ABS CIRCUIT (5 ROUNDS)

SIT UPS - 20

CRUNCH (Swiss Ball) - 20

OBLIQUE CRUNCH - 20 (Alternate Sides) - R: 60 sec

View attachment 144093

@DaJosh superman there

 

[DaJosh]

Great work @DaJosh

TY

 

[DaJosh]

@DaJosh superman there

LoL TY bro

 

[DaJosh]

WARM-UP

RUN - 1 - 10 mins - R: 60-90 sec

SUPINATED PULLUP (Pullup Bar) - 3x5 - R: 60-90 sec

PUSH-UP- 3x10 - R: 60-90 sec

SQUAT (Squat Rack) - 3x15 - R:60-90 sec - 252 lb

WORKOUT 3: CARDIO POWER CIRCUIT (3-5 ROUNDS)

RUN - 1-2 Miles

POWER CLEAN (Barbell) - 10 - 131 lb

HIGH BOX JUMP (30” Box) - 5 - R: 60-120 sec

 

[DaJosh]

WARM-UP

RUN - 1 - 10 mins - R: 60-90 sec

PULLUP (Pullup Bar) - 3x5 - R: 60-90 sec

PUSH-UP- 3x10 - R: 60-90 sec

SQUAT (Squat Rack) - 3x15 - R:60-90 sec - 252lb

WORKOUT 1: BACK, BICEPS AND ABS

Lat Pulldown (Cable Machine) - 6x20, 15, 15, 15, 12, 12 - 110 lb - R: 60-90 sec

Dumbbell Row (Dumbbells) - 5x20, 15, 15, 12, 12, 12 - 48 lb - (53 lb - set 2-4) - (58 lb - set 5-6) - R: 60-90 sec

BARBELL CURL (Barbell) - 6x15 - 77 lb

PUSH-UP- 6x5 - R: 60-90 sec

CONCENTRATION CURL (Dumbbells) - 3x10 - 51 lb - R: 60-90 sec

 

[MUSTANG_18]

WARM-UP

RUN - 1 - 10 mins - R: 60-90 sec

PULLUP (Pullup Bar) - 3x5 - R: 60-90 sec

PUSH-UP- 3x10 - R: 60-90 sec

SQUAT (Squat Rack) - 3x15 - R:60-90 sec - 252lb

WORKOUT 1: BACK, BICEPS AND ABS

Lat Pulldown (Cable Machine) - 6x20, 15, 15, 15, 12, 12 - 110 lb - R: 60-90 sec

Dumbbell Row (Dumbbells) - 5x20, 15, 15, 12, 12, 12 - 48 lb - (53 lb - set 2-4) - (58 lb - set 5-6) - R: 60-90 sec

BARBELL CURL (Barbell) - 6x15 - 77 lb

PUSH-UP- 6x5 - R: 60-90 sec

CONCENTRATION CURL (Dumbbells) - 3x10 - 51 lb - R: 60-90 sec

View attachment 144282

@DaJosh you look like you growing well bro

 

[DaJosh]

@DaJosh you look like you growing well bro

TY bro

 

[DaJosh]

WARM-UP

RUN - 1 - 10 mins - R: 60-90 sec

PULLUP (Pullup Bar) - 3x5 - R: 60-90 sec

PUSH-UP- 3x10 - R: 60-90 sec

SQUAT (Squat Rack) - 3x15 - R:60-90 sec - 252lb

WORKOUT 2: ABS CIRCUIT (5 ROUNDS)

SIT UPS - 20

CRUNCH (Swiss Ball) - 20

OBLIQUE CRUNCH - 20 (Alternate Sides) - R: 60 sec

 

[the_alcatraz]

WARM-UP

RUN - 1 - 10 mins - R: 60-90 sec

PULLUP (Pullup Bar) - 3x5 - R: 60-90 sec

PUSH-UP- 3x10 - R: 60-90 sec

SQUAT (Squat Rack) - 3x15 - R:60-90 sec - 252lb

WORKOUT 2: ABS CIRCUIT (5 ROUNDS)

SIT UPS - 20

CRUNCH (Swiss Ball) - 20

OBLIQUE CRUNCH - 20 (Alternate Sides) - R: 60 sec
View attachment 144379

ripping those abs bro

 

[DaJosh]

ripping those abs bro

Yeah, trying to get those abs burning

 

[DaJosh]

WARM-UP

RUN - 1 - 10 mins - R: 60-90 sec

PULLUP (Pullup Bar) - 3x5 - R: 60-90 sec

PUSH-UP- 3x10 - R: 60-90 sec

SQUAT (Squat Rack) - 3x15 - R:60-90 sec - 262 lb

WORKOUT 3: CARDIO POWER CIRCUIT (3-5 ROUNDS)

RUN - 1-2 Miles

MUSCLE CLEAN AND STRICT PRESS (Barbell) - 10 - 131 lb

HIGH BOX JUMP (30” Box) - 5 - R: 60 sec

 

[Jayne Scott]

WARM-UP

RUN - 1 - 10 mins - R: 60-90 sec

PULLUP (Pullup Bar) - 3x5 - R: 60-90 sec

PUSH-UP- 3x10 - R: 60-90 sec

SQUAT (Squat Rack) - 3x15 - R:60-90 sec - 262 lb

WORKOUT 3: CARDIO POWER CIRCUIT (3-5 ROUNDS)

RUN - 1-2 Miles

MUSCLE CLEAN AND STRICT PRESS (Barbell) - 10 - 131 lb

HIGH BOX JUMP (30” Box) - 5 - R: 60 sec
View attachment 144499

Nice form

 

[the_alcatraz]

WARM-UP

RUN - 1 - 10 mins - R: 60-90 sec

PULLUP (Pullup Bar) - 3x5 - R: 60-90 sec

PUSH-UP- 3x10 - R: 60-90 sec

SQUAT (Squat Rack) - 3x15 - R:60-90 sec - 262 lb

WORKOUT 3: CARDIO POWER CIRCUIT (3-5 ROUNDS)

RUN - 1-2 Miles

MUSCLE CLEAN AND STRICT PRESS (Barbell) - 10 - 131 lb

HIGH BOX JUMP (30” Box) - 5 - R: 60 sec
View attachment 144499

@DaJosh outside training NICE

 

[DaJosh]

Nice form

TY

 

[DaJosh]

@DaJosh outside training NICE

Yeah, I prefer training outside at times TY

 

[DaJosh]

WARM-UP

RUN - 1 - 10 mins - R: 60-90 sec

PULLUP (Pullup Bar) - 3x5 - R: 60-90 sec

PUSH-UP- 3x10 - R: 60-90 sec

SQUAT (Squat Rack) - 3x15 - 262lb
R:60-90 sec

WORKOUT 1: BACK, BICEPS AND ABS

Lat Pulldown (Cable Machine) - 6x20, 15, 15, 15, 12, 12 - 110 lb - R: 60-90 sec

Dumbbell Row (Dumbbells) - 5x20, 15, 15, 12, 12, 12 - 58 lb - (63 lb - set 2-4) - (68 lb - set 5-6) - R: 60-90 sec

BARBELL CURL (Barbell) - 6x15 - 77 lb

PUSH-UP- 6x5 - R: 60-90 sec

CONCENTRATION CURL (Dumbbells) - 3x10 - 41 lb - R: 60-90 sec

 

[DaJosh]

WARM-UP

RUN - 1 - 10 mins - R: 60-90 sec

PULLUP (Pullup Bar) - 3x5 - R: 60-90 sec

PUSH-UP- 3x10 - R: 60-90 sec

SQUAT (Squat Rack) - 3x15 - R:60-90 sec - 262lb

WORKOUT 2: ABS CIRCUIT (5 ROUNDS)

SIT UPS - 20

CRUNCH (Swiss Ball) - 20

OBLIQUE CRUNCH - 20 (Alternate Sides) - R: 60 sec

 

[DaJosh]

WARM-UP

RUN - 1 - 10 mins - R: 60-90 sec

PULLUP (Pullup Bar) - 3x5 - R: 60-90 sec

PUSH-UP - 3x10 - R: 60-90 sec

SQUAT (Squat Rack) - 3x15 - R:60-90 sec - 262lb

WORKOUT 3: CARDIO POWER CIRCUIT (3-5 ROUNDS)

RUN - 1-2 Miles

POWER CLEAN (Barbell) - 10 - 131 lb

HIGH BOX JUMP (30” Box) - 5 - R: 60-120 sec