Approved Log DaJosh Workout Log

[DaJosh]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 285 lbs
- 4 sets of 20 reps

2. Pull-ups
- Weight: Bodyweight + 70 lbs
- 4 sets of 20 reps

3. Bent-Over Barbell Rows
- Weight: 195 lbs
- 4 sets of 20 reps

4. Dumbbell Hammer Curls
- Weight: 90 lbs each dumbbell
- 3 sets of 20 reps

5. Face Pulls (Cable)
- Weight: 95 lbs
- 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

 

[ROIDDERS]

Thanks bruh

A+++