Approved Log DaJosh Workout Log

[DaJosh]

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

Thanks

 

[DaJosh]

Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press
- Weight: 165 lbs
- 4 sets of 20 reps

2. Overhead Press (Barbell)
- Weight: 95 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 + 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

 

[DaJosh]

Day 3: Lower Body (Legs, Core)

1. Back Squat
- Weight: 195 lbs
- 4 sets of 20 reps

2. Romanian Deadlift
- Weight: 145 lbs (barbell)
- 4 sets of 20 reps

3. Leg Press
- Weight: 235 lbs
- 3 sets of 20 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

 

[ceo]

Bros great job on this training

 

[ROIDDERS]

kicking ass as always we love it

 

[chesty]

keep up the good work that's great heart and hustle

 

[Ulter]

you're getting in some nice volume on this training

 

[e2]

very impressive work as usual

 

[2Thick]

keep the grind going into the weekend

 

[Vadim Fedorov]

awesome job on these sets and Reps

 

[wootoom]

thank you so much for posting this log it's very inspirational

 

[DaJosh]

awesome job on these sets and Reps

 

[DaJosh]

thank you so much for posting this log it's very inspirational

 

[DaJosh]

Bros great job on this training

Bruh I appreciate it

 

[DaJosh]

keep the grind going into the weekend

Will do bruh, thanks

 

[DaJosh]

very impressive work as usual

Thank you bruh

 

[DaJosh]

kicking ass as always we love it

Thank you bruh

 

[DaJosh]

keep up the good work that's great heart and hustle

Appreciate it bruh

 

[DaJosh]

you're getting in some nice volume on this training

Thank you bruh

 

[DaJosh]

Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press
- Weight: 170 lbs
- 4 sets of 20 reps

2. Overhead Press (Barbell)
- Weight: 100 lbs
- 4 sets of 20 reps

3. Incline Dumbbell Press
- Weight: 55 lbs each dumbbell
- 3 sets of 20 reps

4. Triceps Dips
- Weight: Bodyweight + 25 lbs (weighted vest)
- 3 sets of 20 reps

5. Lateral Raises (Dumbbells)
- Weight: 35 lbs each dumbbell
- 3 sets of 20 reps

 

[RoidRage69]

You are getting in a lot of volume!!!

 

[DaJosh]

You are getting in a lot of volume!!!

 

[DaJosh]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 240 lbs
- 4 sets of 20 reps

2. Pull-ups
- Weight: Bodyweight + 25 lbs
- 4 sets of 20 reps

3. Bent-Over Barbell Rows
- Weight: 150 lbs
- 4 sets of 20 reps

4. Dumbbell Hammer Curls
- Weight: 45 lbs each dumbbell
- 3 sets of 20 reps

5. Face Pulls (Cable)
- Weight: 50 lbs
- 3 sets of 20 reps

 

[DaJosh]

Day 3: Lower Body (Legs, Core)

1. Back Squat
- Weight: 200 lbs
- 4 sets of 15 reps

2. Romanian Deadlift
- Weight: 150 lbs (barbell)
- 4 sets of 15 reps

3. Leg Press
- Weight: 240 lbs
- 3 sets of 15 reps

4. Walking Lunges (Dumbbells)
- Weight: 40 lbs each dumbbell
- 3 sets of 20 steps per leg

5. Plank Holds
- 3 sets of 60 seconds

 

[DaJosh]

Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press
- Weight: 170 lbs
- 4 sets of 20 reps

2. Overhead Press (Barbell)
- Weight: 100 lbs
- 4 sets of 20 reps

3. Incline Dumbbell Press
- Weight: 55 lbs each dumbbell
- 3 sets of 20 reps

4. Triceps Dips
- Weight: Bodyweight + 25 lbs (weighted vest)
- 3 sets of 20 reps

5. Lateral Raises (Dumbbells)
- Weight: 35 lbs each dumbbell
- 3 sets of 20 reps

 

[zedhed]

A nice job on the push lift

 

[caligirl85]

definitely getting in solid amount of volume

 

[Shrine]

nice job on the training this week

 

[Zyglamail]

good updates Josh we love to hear from you

 

[Arabian]

great job the conditioning that you're putting together is incredible

 

[BookerTNY]

very impressive work man the triceps look amazing

 

[sambee38]

barbell bench press looks to be on point

 

[Austin316]

keep up the good work man I like to overhead press routine

 

[Quadsweep]

I like how you finish your workouts with some core training

 

[BodyMonster34]

bro nice work your workouts are pretty good

 

[JasonPriest]

I like how you're mixing up your training to keep it fun

 

[DaJosh]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 245 lbs
- 4 sets of 20 reps

2. Pull-ups
- Weight: Bodyweight + 30 lbs
- 4 sets of 20 reps

3. Bent-Over Barbell Rows
- Weight: 155 lbs
- 4 sets of 20 reps

4. Dumbbell Hammer Curls
- Weight: 50 lbs each dumbbell
- 3 sets of 20 reps

5. Face Pulls (Cable)
- Weight: 55 lbs
- 3 sets of 20 reps

 

[DaJosh]

I like how you're mixing up your training to keep it fun

Thank you bruh

 

[DaJosh]

bro nice work your workouts are pretty good

Thank you bruh

 

[DaJosh]

I like how you finish your workouts with some core training

Thanks

 

[DaJosh]

great job the conditioning that you're putting together is incredible

Thanks bruh

 

[DaJosh]

very impressive work man the triceps look amazing

Thanks bruh

 

[DaJosh]

barbell bench press looks to be on point

Thanks bruh

 

[DaJosh]

keep up the good work man I like to overhead press routine

Thanks bruh

 

[DaJosh]

Day 3: Lower Body (Legs, Core)

1. Back Squat
- Weight: 200 lbs
- 4 sets of 20 reps

2. Romanian Deadlift
- Weight: 150 lbs (barbell)
- 4 sets of 20 reps

3. Leg Press
- Weight: 240 lbs
- 3 sets of 20 reps

4. Walking Lunges (Dumbbells)
- Weight: 40 lbs each dumbbell
- 3 sets of 20 steps per leg

5. Plank Holds
- 3 sets of 60 seconds

 

[DaJosh]

Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press
- Weight: 175 lbs
- 4 sets of 20 reps

2. Overhead Press (Barbell)
- Weight: 105 lbs
- 4 sets of 20 reps

3. Incline Dumbbell Press
- Weight: 60 lbs each dumbbell
- 3 sets of 20 reps

4. Triceps Dips
- Weight: Bodyweight + 30 lbs (weighted vest)
- 3 sets of 20 reps

5. Lateral Raises (Dumbbells)
- Weight: 40 lbs each dumbbell
- 3 sets of 20 reps

 

[DaJosh]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 245 lbs
- 4 sets of 20 reps

2. Pull-ups
- Weight: Bodyweight + 30 lbs
- 4 sets of 20 reps

3. Bent-Over Barbell Rows
- Weight: 155 lbs
- 4 sets of 20 reps

4. Dumbbell Hammer Curls
- Weight: 50 lbs each dumbbell
- 3 sets of 20 reps

5. Face Pulls (Cable)
- Weight: 55 lbs
- 3 sets of 20 reps

 

[DaJosh]

Day 3: Lower Body (Legs, Core)

1. Back Squat
- Weight: 205 lbs
- 4 sets of 20 reps

2. Romanian Deadlift
- Weight: 155 lbs (barbell)
- 4 sets of 20 reps

3. Leg Press
- Weight: 245 lbs
- 3 sets of 20 reps

4. Walking Lunges (Dumbbells)
- Weight: 45 lbs each dumbbell
- 3 sets of 20 steps per leg

5. Plank Holds
- 3 sets of 60 seconds

 

[Quadsweep]

nice day on the training
pull-ups are essential for that

 

[BodyMonster34]

the lower body like a true champion
I like the Romanian deadlifts not bad

 

[JasonPriest]

lunges are a great way to really work those glutes and hamstrings
I don't see too many people doing them so it's good to see

 

[wootoom]

great job on your push day
barbell bench press is one of my favorites

 

[Vadim Fedorov]

tricep dips looks really good
and I like how you added the lateral raises

 

[2Thick]

heck of a job on this training
pull ups and bent over barbell rows is good

 

[e2]

I would love to see you continue to push this
pull ups and deadlifts are on point

 

[Ulter]

lower body training looks incredible
it and you're doing a solid amount of weight

 

[chesty]

good job on the planks
that really builds up the core

 

[ROIDDERS]

nice job on this
you followed up a great pull day with a nice leg day

 

[ceo]

Bros nice updates as always
but don't forget to update on the nutrition as well and put up some pictures

 

[DaJosh]

nice day on the training
pull-ups are essential for that

So true, pull-ups are indeed essential

 

[DaJosh]

Bros nice updates as always
but don't forget to update on the nutrition as well and put up some pictures

I'm actually working on posting my DS daily nutrition with pics, thanks for the observation

 

[DaJosh]

nice job on this
you followed up a great pull day with a nice leg day

Thank you I appreciate your observation and comments

 

[DaJosh]

the lower body like a true champion
I like the Romanian deadlifts not bad

I appreciate your comments Sir

 

[DaJosh]

good job on the planks
that really builds up the core

Thank you for your observation and comments

 

[DaJosh]

lunges are a great way to really work those glutes and hamstrings
I don't see too many people doing them so it's good to see

Thank you for your observation and comments

 

[DaJosh]

lower body training looks incredible
it and you're doing a solid amount of weight

I appreciate it, thanks

 

[DaJosh]

I would love to see you continue to push this
pull ups and deadlifts are on point

Thank you for your comments

 

[DaJosh]

heck of a job on this training
pull ups and bent over barbell rows is good

Thank you

 

[DaJosh]

tricep dips looks really good
and I like how you added the lateral raises

Thank you

 

[DaJosh]

great job on your push day
barbell bench press is one of my favorites

Thank you

 

[DaJosh]

Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press
- Weight: 175 lbs
- 4 sets of 20 reps

2. Overhead Press (Barbell)
- Weight: 105 lbs
- 4 sets of 20 reps

3. Incline Dumbbell Press
- Weight: 60 lbs each dumbbell
- 3 sets of 20 reps

4. Triceps Dips
- Weight: Bodyweight + 30 lbs (weighted vest)
- 3 sets of 20 reps

5. Lateral Raises (Dumbbells)
- Weight: 40 lbs each dumbbell
- 3 sets of 20 reps

 

[DaJosh]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 245 lbs
- 4 sets of 20 reps

2. Pull-ups
- Weight: Bodyweight + 30 lbs
- 4 sets of 20 reps

3. Bent-Over Barbell Rows
- Weight: 155 lbs
- 4 sets of 20 reps

4. Dumbbell Hammer Curls
- Weight: 50 lbs each dumbbell
- 3 sets of 20 reps

5. Face Pulls (Cable)
- Weight: 55 lbs
- 3 sets of 20 reps

 

[DaJosh]

Day 3: Lower Body (Legs, Core)

1. Back Squat
- Weight: 205 lbs
- 4 sets of 20 reps

2. Romanian Deadlift
- Weight: 155 lbs (barbell)
- 4 sets of 20 reps

3. Leg Press
- Weight: 245 lbs
- 3 sets of 20 reps

4. Walking Lunges (Dumbbells)
- Weight: 45 lbs each dumbbell
- 3 sets of 20 steps per leg

5. Plank Holds
- 3 sets of 60 seconds

 

[DaJosh]

Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press
- Weight: 180 lbs
- 4 sets of 20 reps

2. Overhead Press (Barbell)
- Weight: 110 lbs
- 4 sets of 20 reps

3. Incline Dumbbell Press
- Weight: 65 lbs each dumbbell
- 3 sets of 20 reps

4. Triceps Dips
- Weight: Bodyweight + 35 lbs (weighted vest)
- 3 sets of 20 reps

5. Lateral Raises (Dumbbells)
- Weight: 45 lbs each dumbbell
- 3 sets of 20 reps

 

[DaJosh]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 250 lbs
- 4 sets of 20 reps

2. Pull-ups
- Weight: Bodyweight + 35 lbs
- 4 sets of 20 reps

3. Bent-Over Barbell Rows
- Weight: 160 lbs
- 4 sets of 20 reps

4. Dumbbell Hammer Curls
- Weight: 55 lbs each dumbbell
- 3 sets of 20 reps

5. Face Pulls (Cable)
- Weight: 60 lbs
- 3 sets of 20 reps

 

[DaJosh]

Day 3: Lower Body (Legs, Core)

1. Back Squat
- Weight: 210 lbs
- 4 sets of 20 reps

2. Romanian Deadlift
- Weight: 160 lbs (barbell)
- 4 sets of 20 reps

3. Leg Press
- Weight: 250 lbs
- 3 sets of 20 reps

4. Walking Lunges (Dumbbells)
- Weight: 50 lbs each dumbbell
- 3 sets of 20 steps per leg

5. Plank Holds
- 3 sets of 60 seconds

 

[Oshhello]

Day 3: Lower Body (Legs, Core)

1. Back Squat
- Weight: 210 lbs
- 4 sets of 20 reps

2. Romanian Deadlift
- Weight: 160 lbs (barbell)
- 4 sets of 20 reps

3. Leg Press
- Weight: 250 lbs
- 3 sets of 20 reps

4. Walking Lunges (Dumbbells)
- Weight: 50 lbs each dumbbell
- 3 sets of 20 steps per leg

5. Plank Holds
- 3 sets of 60 seconds

Excellente

 

[DaJosh]

Excellente

 

[DaJosh]

Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press
- Weight: 180 lbs
- 4 sets of 20 reps

2. Overhead Press (Barbell)
- Weight: 110 lbs
- 4 sets of 20 reps

3. Incline Dumbbell Press
- Weight: 65 lbs each dumbbell
- 3 sets of 20 reps

4. Triceps Dips
- Weight: Bodyweight + 35 lbs (weighted vest)
- 3 sets of 20 reps

5. Lateral Raises (Dumbbells)
- Weight: 45 lbs each dumbbell
- 3 sets of 20 reps

 

[JasonPriest]

I like your Friday workout. That is a good one.
I bet your legs were sore after.

 

[BodyMonster34]

Bro, hit the Box squats like a beast.
And get the deadlifts up over 300 lbs. Let's do this.

 

[Quadsweep]

Perfect job on this training.
You don't have to go overboard when it comes to how much weight you're doing perfect job.

 

[Austin316]

I like the barbell bench 2 start the work out and then you follow it up with the overhead.
May wanna add in some decline if you're doing so many incline exercises too.

 

[sambee38]

Hell of an updated again. Josh, we love to see you doin' good.

 

[BookerTNY]

Great job on the lower body training.
Walking lunges really worked the crap out of your legs. It's a good one.

 

[Arabian]

Good job doing the planks.
You're doing 3 sets of 60 seconds, that is not easy.

 

[Zyglamail]

I like how you work in the core also with your training.
But don't forget to do your warm-ups and you're stretching as well.

 

[Shrine]

Love you man. Keep up the good work.
One of my favorite lifts that you're doing, are the face pulls.

 

[caligirl85]

A great exercises for the week.
You're keeping your split routine. Simple with push-pull and legs.

 

[zedhed]

Definitely great workout routine and you're keeping things fun.
Also, I like how you're simplifying your workouts and hitting 3 or 4 sets at a time.

 

[DaJosh]

I like your Friday workout. That is a good one.
I bet your legs were sore after.

My legs are still tingling

 

[DaJosh]

Definitely great workout routine and you're keeping things fun.
Also, I like how you're simplifying your workouts and hitting 3 or 4 sets at a time.

Thank you

 

[DaJosh]

Bro, hit the Box squats like a beast.
And get the deadlifts up over 300 lbs. Let's do this.

I'm with you

 

[DaJosh]

A great exercises for the week.
You're keeping your split routine. Simple with push-pull and legs.

Thank you

 

[DaJosh]

Perfect job on this training.
You don't have to go overboard when it comes to how much weight you're doing perfect job.

I'll keep this in mind, thanks

 

[DaJosh]

Love you man. Keep up the good work.
One of my favorite lifts that you're doing, are the face pulls.

Thank you

 

[DaJosh]

I like how you work in the core also with your training.
But don't forget to do your warm-ups and you're stretching as well.

Thanks. Yes, I usually start off with general stretching and activation warmups

 

[DaJosh]

Good job doing the planks.
You're doing 3 sets of 60 seconds, that is not easy.

Thanks

 

[DaJosh]

Hell of an updated again. Josh, we love to see you doin' good.

Thanks