Approved Log DaJosh Workout Log

[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

 

[ceo]

Bros Very nice session on Monday. I like how you do the pull-ups and deadlifts back to back.

 

[2Thick]

Good job, man, your conditioning is getting really good.

And I like how you're training your core.

 

[Vadim Fedorov]

Excellent job on nutrition. Lots of protein coming in.

 

[wootoom]

You're doing an amazing job on this.

And you're keeping to six meals, but they're healthy.

 

[ROIDDERS]

Great work on this man, very impressive.

I like the cottage cheese and nut meal.

 

[chesty]

You're doing some good work on this. Meals, look fantastic. And I like that you're doing some very healthy diet.

 

[Ulter]

Nice job on the training.

That's the way to hit your leg day.

 

[e2]

Walking lunges are not easy at all. Especially after you just hit the deadlifts and squats.

 

[DaJosh]

Bros Very nice session on Monday. I like how you do the pull-ups and deadlifts back to back.

Thanks bro