Approved Log DaJosh Workout Log

[DaJosh]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 280 lbs
- 4 sets of 20 reps

2. Pull-ups
- Weight: Bodyweight + 65 lbs
- 4 sets of 20 reps

3. Bent-Over Barbell Rows
- Weight: 190 lbs
- 4 sets of 20 reps

4. Dumbbell Hammer Curls
- Weight: 85 lbs each dumbbell
- 3 sets of 20 reps

5. Face Pulls (Cable)
- Weight: 90 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]

Day 3: Lower Body (Legs, Core)

1. Back Squat
- Weight: 235 lbs
- 4 sets of 20 reps

2. Romanian Deadlift
- Weight: 185 lbs (barbell)
- 4 sets of 20 reps

3. Leg Press
- Weight: 275 lbs
- 3 sets of 20 reps

4. Walking Lunges (Dumbbells)
- Weight: 80 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