Approved Log DaJosh Workout Log

[DaJosh]

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

Much appreciated bruh

 

[DaJosh]

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

Thank you

 

[DaJosh]

back/biceps is always on point.

and great job on the deadlifts

Much obliged bruh

 

[DaJosh]

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

also the tricep dips are A+

Much appreciated bruh

 

[DaJosh]

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

Looking forward to seeing you continue to improve those.

Much respect bro

 

[DaJosh]

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

 

[DaJosh]

Day 3: Lower Body (Legs, Core)

1. Back Squat
- Weight: 230 lbs
- 4 sets of 20 reps

2. Romanian Deadlift
- Weight: 180 lbs (barbell)
- 4 sets of 20 reps

3. Leg Press
- Weight: 270 lbs
- 3 sets of 20 reps

4. Walking Lunges (Dumbbells)
- Weight: 75 lbs each dumbbell
- 3 sets of 25 steps per leg

5. Plank Holds
- 3 sets of 60 seconds

Meal 1: High-Protein Breakfast = 700 kcal - 50g protein
Egg & Turkey Omelet
3 whole eggs + 3 oz turkey breast = 40g protein
1 slice whole wheat toast
1/2 avocado

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
Beef & Quinoa Bowl
6 oz lean ground beef = 50g protein
1 cup cooked quinoa
1 cup steamed veggies

Meal 4: Pre-Workout Snack = 400 kcal - 30g protein
Cottage Cheese & Banana
1 cup cottage cheese = 28g protein
1 small banana
1 tbsp walnuts

Meal 5: Post-Workout Meal =750 kcal - 60g protein
Salmon & Rice Plate
7 oz grilled salmon = 50g protein
1 cup jasmine rice
1 cup sautéed spinach

Meal 6: Evening Snack = 450 kcal - 30g protein
Casein Protein & Nuts
1 scoop casein protein = 25g protein
1 tbsp mixed nuts
1/2 tbsp honey