Approved Log DaJosh Workout Log

[DaJosh]

Yes, for sure. You are doing a great job. I love the overhead.

 

[DaJosh]

Your workouts are blowing me away.

The volume is perfect, and it's very consistent.

 

[DaJosh]

Tricep dips. Look, fantastic. Along with the lateral. Raises

 

[DaJosh]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 270 lbs
- 4 sets of 20 reps

2. Pull-ups
- Weight: Bodyweight + 55 lbs
- 4 sets of 20 reps

3. Bent-Over Barbell Rows
- Weight: 180 lbs
- 4 sets of 20 reps

4. Dumbbell Hammer Curls
- Weight: 75 lbs each dumbbell
- 3 sets of 20 reps

5. Face Pulls (Cable)
- Weight: 80 lbs
- 3 sets of 20 reps

 

[DaJosh]

Day 3: Lower Body (Legs, Core)

1. Back Squat
- Weight: 225 lbs
- 4 sets of 20 reps

2. Romanian Deadlift
- Weight: 175 lbs (barbell)
- 4 sets of 20 reps

3. Leg Press
- Weight: 265 lbs
- 3 sets of 20 reps

4. Walking Lunges (Dumbbells)
- Weight: 70 lbs each dumbbell
- 3 sets of 25 steps per leg

5. Plank Holds
- 3 sets of 60 seconds

 

[DaJosh]

Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press
- Weight: 205 lbs
- 4 sets of 20 reps

2. Overhead Press (Barbell)
- Weight: 135 lbs
- 4 sets of 20 reps

3. Incline Dumbbell Press
- Weight: 35 lbs each dumbbell
- 3 sets of 20 reps

4. Triceps Dips
- Weight: Bodyweight + 60 lbs (weighted vest)
- 3 sets of 20 reps

5. Lateral Raises (Dumbbells)
- Weight: 70 lbs each dumbbell
- 3 sets of 20 reps

 

[DaJosh]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 270 lbs
- 4 sets of 20 reps

2. Pull-ups
- Weight: Bodyweight + 55 lbs
- 4 sets of 20 reps

3. Bent-Over Barbell Rows
- Weight: 180 lbs
- 4 sets of 20 reps

4. Dumbbell Hammer Curls
- Weight: 75 lbs each dumbbell
- 3 sets of 20 reps

5. Face Pulls (Cable)
- Weight: 80 lbs
- 3 sets of 20 reps

(My Daily Macronutrient):
Calories: approx. 3,000 kcal
Protein: approx. 180–200g
Carbs: approx. 300-350g
Fats: approx. 80-100g

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: 225 lbs
- 4 sets of 20 reps

2. Romanian Deadlift
- Weight: 175 lbs (barbell)
- 4 sets of 20 reps

3. Leg Press
- Weight: 265 lbs
- 3 sets of 20 reps

4. Walking Lunges (Dumbbells)
- Weight: 70 lbs each dumbbell
- 3 sets of 25 steps per leg

5. Plank Holds
- 3 sets of 60 seconds

 

[DaJosh]

Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press
- Weight: 210 lbs
- 4 sets of 20 reps

2. Overhead Press (Barbell)
- Weight: 140 lbs
- 4 sets of 20 reps

3. Incline Dumbbell Press
- Weight: 40 lbs each dumbbell
- 3 sets of 20 reps

4. Triceps Dips
- Weight: Bodyweight + 65 lbs (weighted vest)
- 3 sets of 20 reps

5. Lateral Raises (Dumbbells)
- Weight: 75 lbs each dumbbell
- 3 sets of 20 reps

Calories: approx. 3,000 kcal
Protein: approx. 180–200g
Carbs: approx. 300-350g
Fats: approx. 80-100g

Meal 1: High-Protein Breakfast = 700 kcal - 50g protein
Protein Pancakes
1 scoop whey protein = 25g protein
1/2 cup oats
1 tbsp peanut butter
1 whole egg + 2 egg whites

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
Turkey & Sweet Potato Bowl
6 oz lean turkey = 50g protein
1 medium sweet potato
1 cup sautéed green beans

Meal 4: Pre-Workout Snack = 400 kcal - 30g protein
Greek Yogurt & Apple Slices
1 cup Greek yogurt = 20g protein
1/2 apple
1 tbsp almonds

Meal 5: Post-Workout Meal = 750 kcal - 60g protein
Steak & Rice Plate
7 oz sirloin steak = 55g protein
1 cup jasmine rice
1 cup steamed asparagus

Meal 6: Evening Snack = 450 kcal - 30g protein
Cottage Cheese & Nuts
1 cup cottage cheese = 28g protein
1 tbsp walnuts
1/2 tbsp honey