Approved Log DaJosh Workout Log

[DaJosh]

absolutely love what you're doing here you're getting great results

 

[DaJosh]

seems like every update you get stronger

 

[DaJosh]

awesome update I like how you structure your sets and Reps

Thanks

 

[DaJosh]

good day when you put in a good workout like this

Aye

 

[DaJosh]

awesome job we are proud of what you're doing here

Thanks

 

[DaJosh]

WARM-UP

RUN - 1 - 20 mins - R: 60 sec

PULLUP (Pullup Bar) - 3x15 - R: 60 sec

PUSH-UP- 3x20 - R: 60 sec

SQUAT (Squat Rack) - 3x10 - R:60 sec - 302lb

WORKOUT 2: ABS CIRCUIT (5 ROUNDS)

SIT UPS - 40

CRUNCH (Swiss Ball) - 40

 

[Austin316]

Beautiful job on this training!

 

[sambee38]

you are definitely showing how it's done

 

[BookerTNY]

excellent on the volume you're hitting it really hard

 

[Arabian]

you are teaching us all some awesome cool exercises

 

[Zyglamail]

I like how you hit the different angles to make sure that you're doing it right

 

[Shrine]

keep up the good work we are so proud of your progress

 

[caligirl85]

nice job on this training you're hitting the perfect amount of sets

 

[zedhed]

keep up the good work we're very proud of you

 

[Jayne Scott]

I like your update, keep it up

 

[DaJosh]

WARM-UP

RUN - 1 - 20 mins - R: 60 sec

PULLUP (Pullup Bar) - 3x20 - R: 60 sec

PUSH-UP- 3x20 - R: 60-90 sec

SQUAT (Squat Rack) - 3x20 - R:60 sec - 302 lb

WORKOUT 3: CARDIO POWER CIRCUIT (3-5 ROUNDS)

RUN - apprx. 2 Miles

MUSCLE CLEAN AND STRICT PRESS (Barbell) - 20 - 131 lb

HIGH BOX JUMP (30” Box) - 20 - R: 60-120 sec

 

[RoidRage69]

You're a freaking machine!!! Great form on squats.

I'm very happy to see u using wrist wraps and SBD knee sleeves.

 

[Jayne Scott]

I love your training update, keep it up

 

[DaJosh]

You're a freaking machine!!! Great form on squats.

I'm very happy to see u using wrist wraps and SBD knee sleeves.

 

[DaJosh]

Starting a new full-body workout program today with emphasis on compound movements.

Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press
- Weight: 155 lbs
- 4 sets of 6 reps
- Focus on full range of motion and controlled eccentric

2. Overhead Press (Barbell)
- Weight: 85 lbs
- 4 sets of 6 reps
- Keep core engaged, trying hard to avoid leaning back

3. Incline Dumbbell Press
- Weight: 40 lbs each dumbbell
- 3 sets of 8 reps
- Aiming for a 30-degree incline

4. Triceps Dips
- Weight: Bodyweight + 10 lbs (weighted vest)
- 3 sets of 8 reps
- Keeping elbows tucked in

5. Lateral Raises (Dumbbells)
- Weight: 15 lbs each dumbbell
- 3 sets of 12 reps
- Focusing on slow, controlled lifts to isolate delts

 

[Jayne Scott]

Starting a new full-body workout program today with emphasis on compound movements.

Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press
- Weight: 155 lbs
- 4 sets of 6 reps
- Focus on full range of motion and controlled eccentric

2. Overhead Press (Barbell)
- Weight: 85 lbs
- 4 sets of 6 reps
- Keep core engaged, trying hard to avoid leaning back

3. Incline Dumbbell Press
- Weight: 40 lbs each dumbbell
- 3 sets of 8 reps
- Aiming for a 30-degree incline

4. Triceps Dips
- Weight: Bodyweight + 10 lbs (weighted vest)
- 3 sets of 8 reps
- Keeping elbows tucked in

5. Lateral Raises (Dumbbells)
- Weight: 15 lbs each dumbbell
- 3 sets of 12 reps
- Focusing on slow, controlled lifts to isolate delts

This is interesting

 

[DaJosh]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 225 lbs
- 4 sets of 6 reps
- I'll be focusing on form, keeping my core braced and maintaining a neutral spine

2. Pull-ups
- Weight: Bodyweight + 10 lbs
- 4 sets of 6 reps
- I'll be focusing on a full range of motion
3. Bent-Over Barbell Rows
- Weight: 135 lbs
- 4 sets of 6 reps
- Keeping my back flat while pulling bar towards your waist

4. Dumbbell Hammer Curls
- Weight: 30 lbs each dumbbell
- 3 sets of 8 reps
- Should engage both my forearms and biceps

5. Face Pulls (Cable)
- Weight: 30 lbs (on cable machine)
- 3 sets of 12 reps
- Focusing on squeezing shoulder blades together

 

[Jayne Scott]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 225 lbs
- 4 sets of 6 reps
- I'll be focusing on form, keeping my core braced and maintaining a neutral spine

2. Pull-ups
- Weight: Bodyweight + 10 lbs
- 4 sets of 6 reps
- I'll be focusing on a full range of motion
3. Bent-Over Barbell Rows
- Weight: 135 lbs
- 4 sets of 6 reps
- Keeping my back flat while pulling bar towards your waist

4. Dumbbell Hammer Curls
- Weight: 30 lbs each dumbbell
- 3 sets of 8 reps
- Should engage both my forearms and biceps

5. Face Pulls (Cable)
- Weight: 30 lbs (on cable machine)
- 3 sets of 12 reps
- Focusing on squeezing shoulder blades together

Great job

 

[DaJosh]

Great job

 

[DaJosh]

Day 3: Lower Body (Legs, Core)

1. Back Squat
- Weight: 185 lbs
- 4 sets of 6 reps
- Keeping my chest up, and focusing on depth

2. Romanian Deadlift
- Weight: 135 lbs (barbell)
- 4 sets of 6 reps

3. Leg Press
- Weight: 225 lbs
- 3 sets of 8 reps

4. Walking Lunges (Dumbbells)
- Weight: 25 lbs each dumbbell
- 3 sets of 10 steps per leg

5. Plank Holds
- 3 sets of 45 seconds

 

[RoidRage69]

Are you following a peaking program increasing each week for a couple months?

 

[DaJosh]

Are you following a peaking program increasing each week for a couple months?

Yes, progressive overloads is definitely the goal with 5-10 lb weight increase on compound lifts

 

[DaJosh]

Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press
- Weight: 155 lbs
- 4 sets of 8 reps
- Focus on full range of motion and controlled eccentric

2. Overhead Press (Barbell)
- Weight: 85 lbs
- 4 sets of 8 reps
- Keep core engaged, trying hard to avoid leaning back

3. Incline Dumbbell Press
- Weight: 40 lbs each dumbbell
- 3 sets of 10 reps
- Aiming for a 30-degree incline

4. Triceps Dips
- Weight: Bodyweight + 10 lbs (weighted vest)
- 3 sets of 10 reps
- Keeping elbows tucked in

5. Lateral Raises (Dumbbells)
- Weight: 20 lbs each dumbbell
- 3 sets of 12 reps
- Focusing on slow, controlled lifts to isolate delts

 

[DaJosh]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 225 lbs
- 4 sets of 6 reps
- I'll be focusing on form, keeping my core braced and maintaining a neutral spine

2. Pull-ups
- Weight: Bodyweight + 10 lbs
- 4 sets of 6 reps
- I'll be focusing on a full range of motion

3. Bent-Over Barbell Rows
- Weight: 135 lbs
- 4 sets of 6 reps
- Keeping my back flat while pulling bar towards your waist

4. Dumbbell Hammer Curls
- Weight: 30 lbs each dumbbell
- 3 sets of 8 reps
- Should engage both my forearms and biceps

5. Face Pulls (Cable)
- Weight: 30 lbs (on cable machine)
- 3 sets of 12 reps
- Focusing on squeezing shoulder blades together

 

[DaJosh]

Day 3: Lower Body (Legs, Core)

1. Back Squat
- Weight: 185 lbs
- 4 sets of 8 reps

2. Romanian Deadlift
- Weight: 135 lbs (barbell)
- 4 sets of 8 reps

3. Leg Press
- Weight: 225 lbs
- 3 sets of 8 reps

4. Walking Lunges (Dumbbells)
- Weight: 25 lbs each dumbbell
- 3 sets of 12 steps per leg

5. Plank Holds
- 3 sets of 60 seconds

 

[wootoom]

hell of an update as usual we're proud of your results

 

[Vadim Fedorov]

keep up the good work we will follow it

 

[2Thick]

these are some high volume workouts and not easy

 

[e2]

you're showing how it's done on every update

 

[Ulter]

keep up the good work boss we love following this

 

[chesty]

you are incredible we love these updates keep it up

 

[ROIDDERS]

excellent updates I like the different exercises you're doing

 

[ceo]

Bros this is some hardcore dedication

 

[DaJosh]

Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press
- Weight: 155 lbs
- 4 sets of 10 reps

2. Overhead Press (Barbell)
- Weight: 85 lbs
- 4 sets of 10 reps

3. Incline Dumbbell Press
- Weight: 40 lbs each dumbbell
- 3 sets of 15 reps

4. Triceps Dips
- Weight: Bodyweight + 10 lbs (weighted vest)
- 3 sets of 15 reps

5. Lateral Raises (Dumbbells)
- Weight: 20 lbs each dumbbell
- 3 sets of 15 reps
- Focusing on slow, controlled lifts to isolate delts

 

[DaJosh]

Bros this is some hardcore dedication

I appreciate it

 

[DaJosh]

excellent updates I like the different exercises you're doing

Much appreciated

 

[DaJosh]

hell of an update as usual we're proud of your results

Thank you bro

 

[DaJosh]

Bros this is some hardcore dedication

Thanks bro

 

[DaJosh]

you are incredible we love these updates keep it up

Thanks, I appreciate your comments

 

[DaJosh]

you're showing how it's done on every update

Much appreciated bro

 

[DaJosh]

these are some high volume workouts and not easy

 

[DaJosh]

keep up the good work we will follow it

Thanks

 

[DaJosh]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 235 lbs
- 4 sets of 8 reps

2. Pull-ups
- Weight: Bodyweight + 20 lbs
- 4 sets of 8 reps

3. Bent-Over Barbell Rows
- Weight: 145 lbs
- 4 sets of 8 reps

4. Dumbbell Hammer Curls
- Weight: 40 lbs each dumbbell
- 3 sets of 10 reps

5. Face Pulls (Cable)
- Weight: 40 lbs
- 3 sets of 15 reps

 

[DaJosh]

Day 3: Lower Body (Legs, Core)

1. Back Squat
- Weight: 190 lbs
- 4 sets of 8 reps

2. Romanian Deadlift
- Weight: 140 lbs (barbell)
- 4 sets of 8 reps

3. Leg Press
- Weight: 230 lbs
- 3 sets of 8 reps

4. Walking Lunges (Dumbbells)
- Weight: 30 lbs each dumbbell
- 3 sets of 12 steps per leg

5. Plank Holds
- 3 sets of 60 seconds

 

[zedhed]

great job going into the end of the week

 

[caligirl85]

much respect for this hardcore training keep it up

 

[Shrine]

I absolutely love the different exercises you're doing

 

[Zyglamail]

proud of you my man you are doing great

 

[Arabian]

you're getting stronger and stronger keep it up

 

[BookerTNY]

much respect for this update you're showing how it's done

 

[sambee38]

you are definitely my hero keep it up

 

[Austin316]

no doubt that you will continue to succeed and get stronger

 

[Jayne Scott]

Good one

 

[DaJosh]

Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press
- Weight: 160 lbs
- 4 sets of 10 reps

2. Overhead Press (Barbell)
- Weight: 90 lbs
- 4 sets of 10 reps

3. Incline Dumbbell Press
- Weight: 45 lbs each dumbbell
- 3 sets of 15 reps

4. Triceps Dips
- Weight: Bodyweight + 15 lbs (weighted vest)
- 3 sets of 15 reps

5. Lateral Raises (Dumbbells)
- Weight: 25 lbs each dumbbell
- 3 sets of 15 reps

 

[DaJosh]

much respect for this hardcore training keep it up

I'm grateful thanks

 

[DaJosh]

Good one

 

[DaJosh]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 235 lbs
- 4 sets of 8 reps

2. Pull-ups
- Weight: Bodyweight + 20 lbs
- 4 sets of 8 reps

3. Bent-Over Barbell Rows
- Weight: 145 lbs
- 4 sets of 8 reps

4. Dumbbell Hammer Curls
- Weight: 40 lbs each dumbbell
- 3 sets of 10 reps

5. Face Pulls (Cable)
- Weight: 40 lbs
- 3 sets of 15 reps

 

[DaJosh]

Day 3: Lower Body (Legs, Core)

1. Back Squat
- Weight: 190 lbs
- 4 sets of 8 reps

2. Romanian Deadlift
- Weight: 140 lbs (barbell)
- 4 sets of 8 reps

3. Leg Press
- Weight: 230 lbs
- 3 sets of 8 reps

4. Walking Lunges (Dumbbells)
- Weight: 30 lbs each dumbbell
- 3 sets of 12 steps per leg

5. Plank Holds
- 3 sets of 60 seconds

 

[DaJosh]

Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press
- Weight: 160 lbs
- 4 sets of 15 reps

2. Overhead Press (Barbell)
- Weight: 90 lbs
- 4 sets of 15 reps

3. Incline Dumbbell Press
- Weight: 45 lbs each dumbbell
- 3 sets of 20 reps

4. Triceps Dips
- Weight: Bodyweight + 15 lbs (weighted vest)
- 3 sets of 20 reps

5. Lateral Raises (Dumbbells)
- Weight: 25 lbs each dumbbell
- 3 sets of 20 reps

 

[DaJosh]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 235 lbs
- 4 sets of 12 reps

2. Pull-ups
- Weight: Bodyweight + 20 lbs
- 4 sets of 12 reps

3. Bent-Over Barbell Rows
- Weight: 145 lbs
- 4 sets of 12 reps

4. Dumbbell Hammer Curls
- Weight: 40 lbs each dumbbell
- 3 sets of 12 reps

5. Face Pulls (Cable)
- Weight: 40 lbs
- 3 sets of 20 reps

 

[ceo]

Bros it this is an amazing update

 

[ROIDDERS]

your workouts are really hard to keep up with

 

[chesty]

heck of a job we're seeing the progress before our eyes

 

[Ulter]

nice work on the diet

 

[e2]

love to see your success it makes me happy

 

[2Thick]

keep up the good work this is the goat log

 

[Vadim Fedorov]

Amazing work on this again you're doing great

 

[wootoom]

nice update you are doing amazing on this training

 

[DaJosh]

nice update you are doing amazing on this training

Thanks

 

[DaJosh]

Amazing work on this again you're doing great

Thanks

 

[DaJosh]

keep up the good work this is the goat log

Thanks

 

[DaJosh]

love to see your success it makes me happy

Thanks

 

[DaJosh]

nice work on the diet

Thanks

 

[DaJosh]

heck of a job we're seeing the progress before our eyes

Thanks

 

[DaJosh]

your workouts are really hard to keep up with

LoL apologies

 

[DaJosh]

Bros it this is an amazing update

Thanks

 

[DaJosh]

Day 3: Lower Body (Legs, Core)

1. Back Squat
- Weight: 190 lbs
- 4 sets of 10 reps

2. Romanian Deadlift
- Weight: 140 lbs (barbell)
- 4 sets of 10 reps

3. Leg Press
- Weight: 230 lbs
- 3 sets of 10 reps

4. Walking Lunges (Dumbbells)
- Weight: 30 lbs each dumbbell
- 3 sets of 15 steps per leg

5. Plank Holds
- 3 sets of 60 seconds

 

[DaJosh]

Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press
- Weight: 165 lbs
- 4 sets of 15 reps

2. Overhead Press (Barbell)
- Weight: 95 lbs
- 4 sets of 15 reps

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

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

5. Lateral Raises (Dumbbells)
- Weight: 30 lbs each dumbbell
- 3 sets of 20 reps

 

[DaJosh]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 240 lbs
- 4 sets of 15 reps

2. Pull-ups
- Weight: Bodyweight + 25 lbs
- 4 sets of 15 reps

3. Bent-Over Barbell Rows
- Weight: 150 lbs
- 4 sets of 15 reps

4. Dumbbell Hammer Curls
- Weight: 45 lbs each dumbbell
- 3 sets of 15 reps

5. Face Pulls (Cable)
- Weight: 45 lbs
- 3 sets of 20 reps

 

[Austin316]

keep up the good work on this

 

[sambee38]

great training log

 

[BookerTNY]

nice heart and hustle on this one

 

[Arabian]

great updates as always I really enjoy reading this

 

[Zyglamail]

you are doing a great job we're proud of you

 

[Shrine]

you are a beast nobody's gonna stop you

 

[DaJosh]

Day 3: Lower Body (Legs, Core)

1. Back Squat
- Weight: 195 lbs
- 4 sets of 15 reps

2. Romanian Deadlift
- Weight: 145 lbs (barbell)
- 4 sets of 15 reps

3. Leg Press
- Weight: 235 lbs
- 3 sets of 15 reps

4. Walking Lunges (Dumbbells)
- Weight: 35 lbs each dumbbell
- 3 sets of 20 steps per leg

5. Plank Holds
- 3 sets of 60 seconds

 

[DaJosh]

you are a beast nobody's gonna stop you

Thanks bro

 

[DaJosh]

you are doing a great job we're proud of you

Thanks bro

 

[DaJosh]

great updates as always I really enjoy reading this

Thanks bro

 

[caligirl85]

excellent work on this the volume looks tremendous

 

[DaJosh]

nice heart and hustle on this one

Thanks bro

 

[DaJosh]

keep up the good work on this

Thanks bro

 

[DaJosh]

great training log

Thanks bro

 

[DaJosh]

excellent work on this the volume looks tremendous

Thanks

 

[zedhed]

keep up the good work every workout is a step in the right direction