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Approved Log DaJosh Workout Log
- Thread starter DaJosh
- Start date
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
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
Great job
Day 3: Lower Body (Legs, Core)
1. Back Squat
- Weight: 185 lbs
- 4 sets of 6 reps
- Keeping my chest up, and focusing on depth
2. Romanian Deadlift
- Weight: 135 lbs (barbell)
- 4 sets of 6 reps
3. Leg Press
- Weight: 225 lbs
- 3 sets of 8 reps
4. Walking Lunges (Dumbbells)
- Weight: 25 lbs each dumbbell
- 3 sets of 10 steps per leg
5. Plank Holds
- 3 sets of 45 seconds
1. Back Squat
- Weight: 185 lbs
- 4 sets of 6 reps
- Keeping my chest up, and focusing on depth
2. Romanian Deadlift
- Weight: 135 lbs (barbell)
- 4 sets of 6 reps
3. Leg Press
- Weight: 225 lbs
- 3 sets of 8 reps
4. Walking Lunges (Dumbbells)
- Weight: 25 lbs each dumbbell
- 3 sets of 10 steps per leg
5. Plank Holds
- 3 sets of 45 seconds
Are you following a peaking program increasing each week for a couple months?
Yes, progressive overloads is definitely the goal with 5-10 lb weight increase on compound lifts
Day 1: Push (Chest, Shoulders, Triceps)
1. Barbell Bench Press
- Weight: 155 lbs
- 4 sets of 8 reps
- Focus on full range of motion and controlled eccentric
2. Overhead Press (Barbell)
- Weight: 85 lbs
- 4 sets of 8 reps
- Keep core engaged, trying hard to avoid leaning back
3. Incline Dumbbell Press
- Weight: 40 lbs each dumbbell
- 3 sets of 10 reps
- Aiming for a 30-degree incline
4. Triceps Dips
- Weight: Bodyweight + 10 lbs (weighted vest)
- 3 sets of 10 reps
- Keeping elbows tucked in
5. Lateral Raises (Dumbbells)
- Weight: 20 lbs each dumbbell
- 3 sets of 12 reps
- Focusing on slow, controlled lifts to isolate delts
1. Barbell Bench Press
- Weight: 155 lbs
- 4 sets of 8 reps
- Focus on full range of motion and controlled eccentric
2. Overhead Press (Barbell)
- Weight: 85 lbs
- 4 sets of 8 reps
- Keep core engaged, trying hard to avoid leaning back
3. Incline Dumbbell Press
- Weight: 40 lbs each dumbbell
- 3 sets of 10 reps
- Aiming for a 30-degree incline
4. Triceps Dips
- Weight: Bodyweight + 10 lbs (weighted vest)
- 3 sets of 10 reps
- Keeping elbows tucked in
5. Lateral Raises (Dumbbells)
- Weight: 20 lbs each dumbbell
- 3 sets of 12 reps
- Focusing on slow, controlled lifts to isolate delts
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
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
Day 3: Lower Body (Legs, Core)
1. Back Squat
- Weight: 185 lbs
- 4 sets of 8 reps
2. Romanian Deadlift
- Weight: 135 lbs (barbell)
- 4 sets of 8 reps
3. Leg Press
- Weight: 225 lbs
- 3 sets of 8 reps
4. Walking Lunges (Dumbbells)
- Weight: 25 lbs each dumbbell
- 3 sets of 12 steps per leg
5. Plank Holds
- 3 sets of 60 seconds
1. Back Squat
- Weight: 185 lbs
- 4 sets of 8 reps
2. Romanian Deadlift
- Weight: 135 lbs (barbell)
- 4 sets of 8 reps
3. Leg Press
- Weight: 225 lbs
- 3 sets of 8 reps
4. Walking Lunges (Dumbbells)
- Weight: 25 lbs each dumbbell
- 3 sets of 12 steps per leg
5. Plank Holds
- 3 sets of 60 seconds
