Approved Log DaJosh Workout Log

[ROIDDERS]

Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press
- Weight: 220 lbs
- 4 sets of 20 reps

2. Overhead Press (Barbell)
- Weight: 150 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 + 75 lbs (weighted vest)
- 3 sets of 20 reps

5. Lateral Raises (Dumbbells)
- Weight: 85 lbs each dumbbell
- 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

@DaJosh Looking really good on this update. I love the different foods. You're doing.

 

[Ulter]

Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press
- Weight: 220 lbs
- 4 sets of 20 reps

2. Overhead Press (Barbell)
- Weight: 150 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 + 75 lbs (weighted vest)
- 3 sets of 20 reps

5. Lateral Raises (Dumbbells)
- Weight: 85 lbs each dumbbell
- 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

@DaJosh You man, this is an excellent update. I like the rice and spinach together with the salmon. That sounds good. It's good carbs and fats as well.

 

[2Thick]

Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press
- Weight: 220 lbs
- 4 sets of 20 reps

2. Overhead Press (Barbell)
- Weight: 150 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 + 75 lbs (weighted vest)
- 3 sets of 20 reps

5. Lateral Raises (Dumbbells)
- Weight: 85 lbs each dumbbell
- 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

@DaJosh This is some really good stuff here. I love the different meals that you're eating. I like that's you're also putting in the time and the effort.

 

[DaJosh]

Nice job on the meals and bench work

 

[DaJosh]

@DaJosh This is some really good stuff here. I love the different meals that you're eating. I like that's you're also putting in the time and the effort.

 

[DaJosh]

@DaJosh Bros you look and really good I like the different foods you're eating on point

 

[DaJosh]

@DaJosh You man, this is an excellent update. I like the rice and spinach together with the salmon. That sounds good. It's good carbs and fats as well.

 

[DaJosh]

Good solid training session

 

[DaJosh]

@DaJosh bro. Good one on this. I like that. You're getting the ground beef. That's good protein.

 

[DaJosh]

@DaJosh Great job, as usual. The different foods that you're eating, look really good.