Approved Log DaJosh Workout Log

[Jayne Scott]

Starting a new full-body workout program today with emphasis on compound movements.

Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press
- Weight: 155 lbs
- 4 sets of 6 reps
- Focus on full range of motion and controlled eccentric

2. Overhead Press (Barbell)
- Weight: 85 lbs
- 4 sets of 6 reps
- Keep core engaged, trying hard to avoid leaning back

3. Incline Dumbbell Press
- Weight: 40 lbs each dumbbell
- 3 sets of 8 reps
- Aiming for a 30-degree incline

4. Triceps Dips
- Weight: Bodyweight + 10 lbs (weighted vest)
- 3 sets of 8 reps
- Keeping elbows tucked in

5. Lateral Raises (Dumbbells)
- Weight: 15 lbs each dumbbell
- 3 sets of 12 reps
- Focusing on slow, controlled lifts to isolate delts

This is interesting

 

[DaJosh]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 225 lbs
- 4 sets of 6 reps
- I'll be focusing on form, keeping my core braced and maintaining a neutral spine

2. Pull-ups
- Weight: Bodyweight + 10 lbs
- 4 sets of 6 reps
- I'll be focusing on a full range of motion
3. Bent-Over Barbell Rows
- Weight: 135 lbs
- 4 sets of 6 reps
- Keeping my back flat while pulling bar towards your waist

4. Dumbbell Hammer Curls
- Weight: 30 lbs each dumbbell
- 3 sets of 8 reps
- Should engage both my forearms and biceps

5. Face Pulls (Cable)
- Weight: 30 lbs (on cable machine)
- 3 sets of 12 reps
- Focusing on squeezing shoulder blades together

 

[Jayne Scott]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 225 lbs
- 4 sets of 6 reps
- I'll be focusing on form, keeping my core braced and maintaining a neutral spine

2. Pull-ups
- Weight: Bodyweight + 10 lbs
- 4 sets of 6 reps
- I'll be focusing on a full range of motion
3. Bent-Over Barbell Rows
- Weight: 135 lbs
- 4 sets of 6 reps
- Keeping my back flat while pulling bar towards your waist

4. Dumbbell Hammer Curls
- Weight: 30 lbs each dumbbell
- 3 sets of 8 reps
- Should engage both my forearms and biceps

5. Face Pulls (Cable)
- Weight: 30 lbs (on cable machine)
- 3 sets of 12 reps
- Focusing on squeezing shoulder blades together

Great job