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Defo tight and sore bro
Approved Log DaJosh Workout Log
- Thread starter DaJosh
- Start date
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
