Approved Log DaJosh Workout Log

[DaJosh]

Great job on the lower body training.
Walking lunges really worked the crap out of your legs. It's a good one.

Thanks

 

[DaJosh]

I like the barbell bench 2 start the work out and then you follow it up with the overhead.
May wanna add in some decline if you're doing so many incline exercises too.

Defo worth considering, thanks

 

[DaJosh]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 255 lbs
- 4 sets of 15 reps

2. Pull-ups
- Weight: Bodyweight + 40 lbs
- 4 sets of 15 reps

3. Bent-Over Barbell Rows
- Weight: 165 lbs
- 4 sets of 15 reps

4. Dumbbell Hammer Curls
- Weight: 60 lbs each dumbbell
- 3 sets of 15 reps

5. Face Pulls (Cable)
- Weight: 65 lbs
- 3 sets of 15 reps

 

[DaJosh]

Day 3: Lower Body (Legs, Core)

1. Back Squat
- Weight: 210 lbs
- 4 sets of 20 reps

2. Romanian Deadlift
- Weight: 160 lbs (barbell)
- 4 sets of 20 reps

3. Leg Press
- Weight: 250 lbs
- 3 sets of 20 reps

4. Walking Lunges (Dumbbells)
- Weight: 50 lbs each dumbbell
- 3 sets of 20 steps per leg

5. Plank Holds
- 3 sets of 60 seconds

 

[DaJosh]

Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press
- Weight: 185 lbs
- 4 sets of 15 reps

2. Overhead Press (Barbell)
- Weight: 115 lbs
- 4 sets of 15 reps

3. Incline Dumbbell Press
- Weight: 70 lbs each dumbbell
- 3 sets of 15 reps

4. Triceps Dips
- Weight: Bodyweight + 40 lbs (weighted vest)
- 3 sets of 15 reps

5. Lateral Raises (Dumbbells)
- Weight: 50 lbs each dumbbell
- 3 sets of 15 reps

 

[DaJosh]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 255 lbs
- 4 sets of 20 reps

2. Pull-ups
- Weight: Bodyweight + 40 lbs
- 4 sets of 20 reps

3. Bent-Over Barbell Rows
- Weight: 165 lbs
- 4 sets of 20 reps

4. Dumbbell Hammer Curls
- Weight: 60 lbs each dumbbell
- 3 sets of 20 reps

5. Face Pulls (Cable)
- Weight: 65 lbs
- 3 sets of 20 reps

 

[DaJosh]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 255 lbs
- 4 sets of 20 reps

2. Pull-ups
- Weight: Bodyweight + 40 lbs
- 4 sets of 20 reps

3. Bent-Over Barbell Rows
- Weight: 165 lbs
- 4 sets of 20 reps

4. Dumbbell Hammer Curls
- Weight: 60 lbs each dumbbell
- 3 sets of 20 reps

5. Face Pulls (Cable)
- Weight: 65 lbs
- 3 sets of 20 reps

 

[ceo]

Gosh, you are a sensational, those leg work outs, make you into a beast.

 

[ROIDDERS]

One of the things I like about you is that you're not an egomaniac either.

You put in a good workout and you're proud of it.

 

[chesty]

Great job on yesterday's training.

Nice mix of deadlifting and pull ups.