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@DaJosh those jumps look hard
Approved Log DaJosh Workout Log
- Thread starter DaJosh
- Start date
It's sure harder than it looks, especially when I have to ramp up the volume
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 - 272lb
WORKOUT 1: BACK, BICEPS AND ABS
Lat Pulldown (Cable Machine) - 6x20, 15, 15, 15, 12, 12 - 120 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 - 87 lb
PUSH-UP- 6x5 - R: 60-90 sec
CONCENTRATION CURL (Dumbbells) - 3x10 - 41 lb - R: 60-90 sec
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 - 272lb
WORKOUT 1: BACK, BICEPS AND ABS
Lat Pulldown (Cable Machine) - 6x20, 15, 15, 15, 12, 12 - 120 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 - 87 lb
PUSH-UP- 6x5 - R: 60-90 sec
CONCENTRATION CURL (Dumbbells) - 3x10 - 41 lb - R: 60-90 sec
@DaJosh big back man
Yeah, trying hard TY
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 - 272lb
WORKOUT 2: ABS CIRCUIT (5 ROUNDS)
SIT UPS - 30
CRUNCH (Swiss Ball) - 30
OBLIQUE CRUNCH - 30 (Alternate Sides) - R: 60 sec
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 - 272lb
WORKOUT 2: ABS CIRCUIT (5 ROUNDS)
SIT UPS - 30
CRUNCH (Swiss Ball) - 30
OBLIQUE CRUNCH - 30 (Alternate Sides) - R: 60 sec
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 - 272lb
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
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 - 272lb
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
How do your legs feel now that you’re considerably upping your squat weight? They sore and tight most of the time?
Pull ups are so underrated man, my arms are sore as hell@DaJosh big pump from pull ups i bet man
Defo tight and sore bro
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 -272lb
WORKOUT 1: BACK, BICEPS AND ABS
Lat Pulldown (Cable Machine) - 6x20, 15, 15, 15, 12, 12 - 120 lb - R: 60-90 sec
Dumbbell Row (Dumbbells) - 5x20, 15, 15, 12, 12, 12 - 48 lb - (53 lb - set 2) - (58 lb - set 5) - R: 60-90 sec
BARBELL CURL (Barbell) - 6x15 - 77 lb
PUSH-UP- 6x5 - R: 60-90 sec
CONCENTRATION CURL (Dumbbells) - 3x20 - 23 lb - R: 60-90 sec
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 -272lb
WORKOUT 1: BACK, BICEPS AND ABS
Lat Pulldown (Cable Machine) - 6x20, 15, 15, 15, 12, 12 - 120 lb - R: 60-90 sec
Dumbbell Row (Dumbbells) - 5x20, 15, 15, 12, 12, 12 - 48 lb - (53 lb - set 2) - (58 lb - set 5) - R: 60-90 sec
BARBELL CURL (Barbell) - 6x15 - 77 lb
PUSH-UP- 6x5 - R: 60-90 sec
CONCENTRATION CURL (Dumbbells) - 3x20 - 23 lb - R: 60-90 sec
Just keep on stretching and icing knees. You’re going to get strong AF!!!
Thanks man
Thanks mate
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
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
playa 4life
LoL my man
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 - 272lb
WORKOUT 3: CARDIO POWER CIRCUIT (3-5 ROUNDS)
RUN - 1-2 Miles
POWER CLEAN (Barbell) - 10 - 202 lb
HIGH BOX JUMP (30” Box) - 5 - R: 60-120 sec
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 - 272lb
WORKOUT 3: CARDIO POWER CIRCUIT (3-5 ROUNDS)
RUN - 1-2 Miles
POWER CLEAN (Barbell) - 10 - 202 lb
HIGH BOX JUMP (30” Box) - 5 - R: 60-120 sec
@DaJosh big day for you
Measure the distance on the runs '1-2 miles'??
Yeah, more big days coming though
Appreciate it bro
Thank you brother
Yes, sometimes though I just keep to measuring the average pace/HR instead of the total mileage
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 - 282lb
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
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 - 282lb
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
bro you are a beast you doing some crazy shit
those High box jumps will tear up your legs I love it
pull-ups will build a very strong back and arms
Are you ever going to enter any of those spartan competitions or something? Your in good condition and your heart must be very strong.
Great update
Looking good man. Sounds like a fun workout.
Awesome job with the training
@DaJosh Great work man....amazing updates so far.........
Thanks
Thanks
Thanks
Thanks
You can say that LoL
Thanks
Thanks, yeah, it's quite a busy gym
Thanks
Thanks
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 - 282lb
WORKOUT 2: ABS CIRCUIT (5 ROUNDS)
SIT UPS - 20
CRUNCH (Swiss Ball) - 20
OBLIQUE CRUNCH - 20 (Alternate Sides) - R: 60 sec
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 - 282lb
WORKOUT 2: ABS CIRCUIT (5 ROUNDS)
SIT UPS - 20
CRUNCH (Swiss Ball) - 20
OBLIQUE CRUNCH - 20 (Alternate Sides) - R: 60 sec
I want to see you train for a powerlifting competition.
Thanks, defo under consideration
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 - 292lb
WORKOUT 3: CARDIO POWER CIRCUIT (3-5 ROUNDS)
RUN - 1-2 Miles
POWER CLEAN (Barbell) - 10 - 212 lb
HIGH BOX JUMP (30” Box) - 5 - R: 60-120 sec
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 - 292lb
WORKOUT 3: CARDIO POWER CIRCUIT (3-5 ROUNDS)
RUN - 1-2 Miles
POWER CLEAN (Barbell) - 10 - 212 lb
HIGH BOX JUMP (30” Box) - 5 - R: 60-120 sec
Thank youGreat update on your training @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) - 3x12 - R:60-90 sec - 292lb
WORKOUT 1: BACK, BICEPS AND ABS
Lat Pulldown (Cable Machine) - 6x20, 15, 15, 15, 12, 12 - 124 lb - R: 60-90 sec
Dumbbell Row (Dumbbells) - 5x20, 15, 15, 12, 12, 12 - 52 lb - (59 lb - set 2-4) - (60 lb - set 5-6) - R: 60-90 sec
BARBELL CURL (Barbell) - 6x15 - 78 lb
PUSH-UP- 6x5 - R: 60-90 sec
CONCENTRATION CURL (Dumbbells) - 3x10 - 48 lb - R: 60-90 sec
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) - 3x12 - R:60-90 sec - 292lb
WORKOUT 1: BACK, BICEPS AND ABS
Lat Pulldown (Cable Machine) - 6x20, 15, 15, 15, 12, 12 - 124 lb - R: 60-90 sec
Dumbbell Row (Dumbbells) - 5x20, 15, 15, 12, 12, 12 - 52 lb - (59 lb - set 2-4) - (60 lb - set 5-6) - R: 60-90 sec
BARBELL CURL (Barbell) - 6x15 - 78 lb
PUSH-UP- 6x5 - R: 60-90 sec
CONCENTRATION CURL (Dumbbells) - 3x10 - 48 lb - R: 60-90 sec
@DaJosh you killing it with the volume
Trying to brother
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 - 292lb
WORKOUT 2: ABS CIRCUIT (5 ROUNDS)
SIT UPS - 30
CRUNCH (Swiss Ball) - 30
OBLIQUE CRUNCH - 30 (Alternate Sides) - R: 60 sec
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 - 292lb
WORKOUT 2: ABS CIRCUIT (5 ROUNDS)
SIT UPS - 30
CRUNCH (Swiss Ball) - 30
OBLIQUE CRUNCH - 30 (Alternate Sides) - R: 60 sec
@DaJosh slamming it bro
Thanks
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 - 292lb
WORKOUT 3: CARDIO POWER CIRCUIT (3-5 ROUNDS)
RUN - 1-2 Miles
POWER CLEAN (Barbell) - 10 - 212 lb
HIGH BOX JUMP (30” Box) - 5 - R: 60-120 sec
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 - 292lb
WORKOUT 3: CARDIO POWER CIRCUIT (3-5 ROUNDS)
RUN - 1-2 Miles
POWER CLEAN (Barbell) - 10 - 212 lb
HIGH BOX JUMP (30” Box) - 5 - R: 60-120 sec
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) - 3x12 - R:60-90 sec - 292lb
WORKOUT 1: BACK, BICEPS AND ABS
Lat Pulldown (Cable Machine) - 6x20, 15, 15, 15, 12, 12 - 124 lb - R: 60-90 sec
Dumbbell Row (Dumbbells) - 5x20, 15, 15, 12, 12, 12 - 52 lb - (59 lb - set 2-4) - (60 lb - set 5-6) - R: 60-90 sec
BARBELL CURL (Barbell) - 6x15 - 78 lb
PUSH-UP- 6x5 - R: 60-90 sec
CONCENTRATION CURL (Dumbbells) - 3x10 - 48 lb - R: 60-90 sec
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) - 3x12 - R:60-90 sec - 292lb
WORKOUT 1: BACK, BICEPS AND ABS
Lat Pulldown (Cable Machine) - 6x20, 15, 15, 15, 12, 12 - 124 lb - R: 60-90 sec
Dumbbell Row (Dumbbells) - 5x20, 15, 15, 12, 12, 12 - 52 lb - (59 lb - set 2-4) - (60 lb - set 5-6) - R: 60-90 sec
BARBELL CURL (Barbell) - 6x15 - 78 lb
PUSH-UP- 6x5 - R: 60-90 sec
CONCENTRATION CURL (Dumbbells) - 3x10 - 48 lb - R: 60-90 sec
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 - 292lb
WORKOUT 2: ABS CIRCUIT (5 ROUNDS)
SIT UPS - 20
CRUNCH (Swiss Ball) - 20
OBLIQUE CRUNCH - 20 (Alternate Sides) - R: 60 sec
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 - 292lb
WORKOUT 2: ABS CIRCUIT (5 ROUNDS)
SIT UPS - 20
CRUNCH (Swiss Ball) - 20
OBLIQUE CRUNCH - 20 (Alternate Sides) - R: 60 sec
Very necessary lol
WARM-UP
RUN - 1 - 10 mins - R: 60-90 sec
PULLUP (Pullup Bar) - 3x5 - R: 60-90 sec
PUSH-UP- 3x15 - R: 60-90 sec
SQUAT (Squat Rack) - 3x18 - R:60-90 sec - 292 lb
WORKOUT 3: CARDIO POWER CIRCUIT (3-5 ROUNDS)
RUN - apprx. 1-2 Miles
POWER CLEAN (Barbell) - 18 - 121 lb
HIGH BOX JUMP (30” Box) - 7 - R: 60-120 sec
RUN - 1 - 10 mins - R: 60-90 sec
PULLUP (Pullup Bar) - 3x5 - R: 60-90 sec
PUSH-UP- 3x15 - R: 60-90 sec
SQUAT (Squat Rack) - 3x18 - R:60-90 sec - 292 lb
WORKOUT 3: CARDIO POWER CIRCUIT (3-5 ROUNDS)
RUN - apprx. 1-2 Miles
POWER CLEAN (Barbell) - 18 - 121 lb
HIGH BOX JUMP (30” Box) - 7 - R: 60-120 sec
damn good snatch dude
Thanks
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) - 3x12 - R:60-90 sec - 292lb
WORKOUT 1: BACK, BICEPS AND ABS
Lat Pulldown (Cable Machine) - 6x20, 15, 15, 15, 12, 12 - 124 lb - R: 60-90 sec
Dumbbell Row (Dumbbells) - 5x20, 15, 15, 12, 12, 12 - 52 lb - (59 lb - set 2-4) - (60 lb - set 5-6) - R: 60-90 sec
BARBELL CURL (Barbell) - 6x15 - 78 lb
PUSH-UP- 6x5 - R: 60-90 sec
CONCENTRATION CURL (Dumbbells) - 3x10 - 48 lb - R: 60-90 sec
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) - 3x12 - R:60-90 sec - 292lb
WORKOUT 1: BACK, BICEPS AND ABS
Lat Pulldown (Cable Machine) - 6x20, 15, 15, 15, 12, 12 - 124 lb - R: 60-90 sec
Dumbbell Row (Dumbbells) - 5x20, 15, 15, 12, 12, 12 - 52 lb - (59 lb - set 2-4) - (60 lb - set 5-6) - R: 60-90 sec
BARBELL CURL (Barbell) - 6x15 - 78 lb
PUSH-UP- 6x5 - R: 60-90 sec
CONCENTRATION CURL (Dumbbells) - 3x10 - 48 lb - R: 60-90 sec
wow strong pull ups
WARM-UP
RUN - 1 - 10 mins - R: 60-90 sec
PULLUP (Pullup Bar) - 3x10 - R: 60-90 sec
PUSH-UP- 3x15 - R: 60-90 sec
SQUAT (Squat Rack) - 3x15 - R:60-90 sec - 292lb
WORKOUT 2: ABS CIRCUIT (5 ROUNDS)
SIT UPS - 40
CRUNCH (Swiss Ball) - 40
OBLIQUE CRUNCH - 40 (Alternate Sides) - R: 60 sec
RUN - 1 - 10 mins - R: 60-90 sec
PULLUP (Pullup Bar) - 3x10 - R: 60-90 sec
PUSH-UP- 3x15 - R: 60-90 sec
SQUAT (Squat Rack) - 3x15 - R:60-90 sec - 292lb
WORKOUT 2: ABS CIRCUIT (5 ROUNDS)
SIT UPS - 40
CRUNCH (Swiss Ball) - 40
OBLIQUE CRUNCH - 40 (Alternate Sides) - R: 60 sec
boom on the abs
WARM-UP
RUN - 1 - 15 mins - R: 60-90 sec
PULLUP (Pullup Bar) - 3x8 - R: 60-90 sec
PUSH-UP- 3x20 - R: 60-90 sec
SQUAT (Squat Rack) - 3x20 - R:60-90 sec - 292 lb
WORKOUT 3: CARDIO POWER CIRCUIT (3-5 ROUNDS)
RUN - apprx. 1-2 Miles
POWER CLEAN (Barbell) - 20 - 121 lb
HIGH BOX JUMP (30” Box) - 10 - R: 60-120 sec
RUN - 1 - 15 mins - R: 60-90 sec
PULLUP (Pullup Bar) - 3x8 - R: 60-90 sec
PUSH-UP- 3x20 - R: 60-90 sec
SQUAT (Squat Rack) - 3x20 - R:60-90 sec - 292 lb
WORKOUT 3: CARDIO POWER CIRCUIT (3-5 ROUNDS)
RUN - apprx. 1-2 Miles
POWER CLEAN (Barbell) - 20 - 121 lb
HIGH BOX JUMP (30” Box) - 10 - R: 60-120 sec
WARM-UP
RUN - 1 - 15 mins - R: 60-90 sec
PULLUP (Pullup Bar) - 3x8 - R: 60-90 sec
PUSH-UP- 3x20 - R: 60-90 sec
SQUAT (Squat Rack) - 3x20 - R:60-90 sec - 292 lb
WORKOUT 3: CARDIO POWER CIRCUIT (3-5 ROUNDS)
RUN - apprx. 1-2 Miles
POWER CLEAN (Barbell) - 20 - 121 lb
HIGH BOX JUMP (30” Box) - 10 - R: 60-120 sec
View attachment 146544
RUN - 1 - 15 mins - R: 60-90 sec
PULLUP (Pullup Bar) - 3x8 - R: 60-90 sec
PUSH-UP- 3x20 - R: 60-90 sec
SQUAT (Squat Rack) - 3x20 - R:60-90 sec - 292 lb
WORKOUT 3: CARDIO POWER CIRCUIT (3-5 ROUNDS)
RUN - apprx. 1-2 Miles
POWER CLEAN (Barbell) - 20 - 121 lb
HIGH BOX JUMP (30” Box) - 10 - R: 60-120 sec
View attachment 146544
You think you could max out the squat at 500 if you trained for it? I do. I think you could do it in 8 weeks or less.
yup I think @DaJosh will push even over 500
Thanks man, I'm certainly working towards that goal
Appreciate it man, it's certainly my goal
WARM-UP
RUN - 1 - 15 mins - R: 60-90 sec
PULLUP (Pullup Bar) - 3x10 - R: 60-90 sec
PUSH-UP- 3x15 - R: 60-90 sec
SQUAT (Squat Rack) - 3x15 - R:60-90 sec - 292lb
WORKOUT 1: BACK, BICEPS AND ABS
Lat Pulldown (Cable Machine) - 6x25, 20, 20, 20, 15, 15 - 124 lb - R: 60-90 sec
Dumbbell Row (Dumbbells) - 5x25, 20, 20, 20, 20, 20 - 52 lb - (59 lb - set 2-4) - (60 lb - set 5-6) - R: 60-90 sec
BARBELL CURL (Barbell) - 6x30 - 67 lb
PUSH-UP- 6x10 - R: 60-90 sec
CONCENTRATION CURL (Dumbbells) - 3x20 - 48 lb - R: 60-90 sec
RUN - 1 - 15 mins - R: 60-90 sec
PULLUP (Pullup Bar) - 3x10 - R: 60-90 sec
PUSH-UP- 3x15 - R: 60-90 sec
SQUAT (Squat Rack) - 3x15 - R:60-90 sec - 292lb
WORKOUT 1: BACK, BICEPS AND ABS
Lat Pulldown (Cable Machine) - 6x25, 20, 20, 20, 15, 15 - 124 lb - R: 60-90 sec
Dumbbell Row (Dumbbells) - 5x25, 20, 20, 20, 20, 20 - 52 lb - (59 lb - set 2-4) - (60 lb - set 5-6) - R: 60-90 sec
BARBELL CURL (Barbell) - 6x30 - 67 lb
PUSH-UP- 6x10 - R: 60-90 sec
CONCENTRATION CURL (Dumbbells) - 3x20 - 48 lb - R: 60-90 sec
Last edited:
Nice work
super play here on the weights
Thanks matesuper play here on the weights
