Approved Log DaJosh Workout Log

[ROIDDERS]

Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press
- Weight: 220 lbs
- 4 sets of 20 reps

2. Overhead Press (Barbell)
- Weight: 150 lbs
- 4 sets of 20 reps

3. Incline Dumbbell Press
- Weight: 50 lbs each dumbbell
- 3 sets of 20 reps

4. Triceps Dips
- Weight: Bodyweight + 75 lbs (weighted vest)
- 3 sets of 20 reps

5. Lateral Raises (Dumbbells)
- Weight: 85 lbs each dumbbell
- 3 sets of 20 reps

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

@DaJosh You certainly are killing it.

Keep up the good work. This is some good foods that you're putting together here.

Also, we love the different meals that you're getting in.

 

[Ulter]

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 You are looking fantastic on this one.

Sweet. Potato and steamed broccoli are on point. And the nuts look incredible as well. Keep it up.

 

[2Thick]

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
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 A great job. I like your lunch especially avocado and mixed greens along with rice and chicken. That is one of the best meals you can eat as a bodybuilder.

 

[SteveMobsterG]

Good to see the weights included

 

[Noah Wixx]

WARM-UP

RUN - 1 - 10 mins - R: 60-90 sec

PULLUP (Pullup Bar) - 3x5 - R: 60-90 sec
PUSH-UP- 3x10 - R: 60-90 sec

SQUAT (Squat Rack) - 3x15 - R:60-90 sec

WORKOUT 1: BACK, BICEPS AND ABS
Lat Pulldown (Cable Machine) - 6x20, 15, 15, 15, 12, 12 - 100 lb - R: 60-90 sec
Dumbbell Row (Dumbbells) - 5x20, 15, 15, 12, 12, 12 - 48 lb - (53 lb - set 2-4) - (58 lb - set 5-6) - R: 60-90 sec

BARBELL CURL (Barbell) - 6x15 - 67 lb
PUSH-UP- 6x5 - R: 60-90 sec

CONCENTRATION CURL (Dumbbells) - 3x10 - 31 lb - R: 60-90 sec
View attachment 143376

Nice workout

 

[DaJosh]

@DaJosh You certainly are killing it.

Keep up the good work. This is some good foods that you're putting together here.

Also, we love the different meals that you're getting in.

 

[DaJosh]

Nice workout

 

[DaJosh]

Good to see the weights included

 

[DaJosh]

@DaJosh A great job. I like your lunch especially avocado and mixed greens along with rice and chicken. That is one of the best meals you can eat as a bodybuilder.

 

[DaJosh]

@DaJosh You are looking fantastic on this one.

Sweet. Potato and steamed broccoli are on point. And the nuts look incredible as well. Keep it up.