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Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Approved Log DaJosh Workout Log

I like how you hit the different angles to make sure that you're doing it right
 
keep up the good work we are so proud of your progress
 
nice job on this training you're hitting the perfect amount of sets
 
keep up the good work we're very proud of you
 
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

IMG-20240709-WA0008.jpg
 
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
 
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