Approved Log DaJosh Workout Log

[Austin316]

Josh. You are the man for sure. Keep it going.

 

[sambee38]

Great job on this walking lunges and planks are amazing for really building the core.

Looking forward to seeing you continue to improve those.

 

[BookerTNY]

70 lbs on the lunges is no joke.
And then you hit the deadlifts like a maniac.

 

[Arabian]

20 repetitions on the deadlifts is amazing. That's great conditioning.

 

[Zyglamail]

Heck of an update, man, I love that you hit the dumbbell press.

also the tricep dips are A+

 

[Shrine]

back/biceps is always on point.

and great job on the deadlifts

 

[caligirl85]

A nice smoothie that you put together and I love that dinner with the steak and sweet potato. Yum!

 

[zedhed]

Keep up the good work, man, leg training, and upper body work, has been fantastic, the whole way.

 

[DaJosh]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 275 lbs
- 4 sets of 20 reps

2. Pull-ups
- Weight: Bodyweight + 60 lbs
- 4 sets of 20 reps

3. Bent-Over Barbell Rows
- Weight: 185 lbs
- 4 sets of 20 reps

4. Dumbbell Hammer Curls
- Weight: 80 lbs each dumbbell
- 3 sets of 20 reps

5. Face Pulls (Cable)
- Weight: 85 lbs
- 3 sets of 20 reps

Meal 1: High-Protein Breakfast = 700 kcal - 50g protein
Scrambled Eggs & Oats
4 whole eggs + 2 egg whites = 34g protein
1/2 cup oats with 1 tbsp peanut butter & berries = 10g protein
1 cup black coffee or green tea

Meal 2: Mid-Morning Snack = 450 kcal - 35g protein
Protein Smoothie
1 scoop whey protein = 25g protein
1 banana + 1 tbsp almond butter
1 cup almond milk

Meal 3: Lunch = 750 kcal - 55g protein
Grilled Chicken & Rice Bowl
6 oz grilled chicken breast = 50g protein
1 cup cooked jasmine rice
1/2 avocado & mixed greens
Olive oil dressing

Meal 4: Pre-Workout Snack = 400 kcal - 30g protein
Greek Yogurt & Nut Butter
1 cup Greek yogurt = 20g protein
1 tbsp almond butter
1/2 banana

Meal 5: Post-Workout Meal = 750 kcal - 60g protein
Steak & Sweet Potato
7 oz sirloin steak = 55g protein
1 medium sweet potato
1 cup steamed broccoli

Meal 6: Evening Snack = 450 kcal - 30g protein
Cottage Cheese & Nuts
1 cup cottage cheese = 28g protein
1 tbsp walnuts
1/2 tbsp honey

 

[DaJosh]

Bros. This is definitely some excellent training.
you showing how it is done

Much obliged bro