Approved Log DaJosh Workout Log

[DaJosh]

Good one

 

[DaJosh]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 235 lbs
- 4 sets of 8 reps

2. Pull-ups
- Weight: Bodyweight + 20 lbs
- 4 sets of 8 reps

3. Bent-Over Barbell Rows
- Weight: 145 lbs
- 4 sets of 8 reps

4. Dumbbell Hammer Curls
- Weight: 40 lbs each dumbbell
- 3 sets of 10 reps

5. Face Pulls (Cable)
- Weight: 40 lbs
- 3 sets of 15 reps

 

[DaJosh]

Day 3: Lower Body (Legs, Core)

1. Back Squat
- Weight: 190 lbs
- 4 sets of 8 reps

2. Romanian Deadlift
- Weight: 140 lbs (barbell)
- 4 sets of 8 reps

3. Leg Press
- Weight: 230 lbs
- 3 sets of 8 reps

4. Walking Lunges (Dumbbells)
- Weight: 30 lbs each dumbbell
- 3 sets of 12 steps per leg

5. Plank Holds
- 3 sets of 60 seconds

 

[DaJosh]

Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press
- Weight: 160 lbs
- 4 sets of 15 reps

2. Overhead Press (Barbell)
- Weight: 90 lbs
- 4 sets of 15 reps

3. Incline Dumbbell Press
- Weight: 45 lbs each dumbbell
- 3 sets of 20 reps

4. Triceps Dips
- Weight: Bodyweight + 15 lbs (weighted vest)
- 3 sets of 20 reps

5. Lateral Raises (Dumbbells)
- Weight: 25 lbs each dumbbell
- 3 sets of 20 reps

 

[DaJosh]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 235 lbs
- 4 sets of 12 reps

2. Pull-ups
- Weight: Bodyweight + 20 lbs
- 4 sets of 12 reps

3. Bent-Over Barbell Rows
- Weight: 145 lbs
- 4 sets of 12 reps

4. Dumbbell Hammer Curls
- Weight: 40 lbs each dumbbell
- 3 sets of 12 reps

5. Face Pulls (Cable)
- Weight: 40 lbs
- 3 sets of 20 reps

 

[ceo]

Bros it this is an amazing update

 

[ROIDDERS]

your workouts are really hard to keep up with

 

[chesty]

heck of a job we're seeing the progress before our eyes

 

[Ulter]

nice work on the diet

 

[e2]

love to see your success it makes me happy