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Much obliged man
Approved Log DaJosh Workout Log
- Thread starter DaJosh
- Start date
Day 2: Pull (Back, Biceps)
1. Deadlift
- Weight: 290 lbs
- 4 sets of 20 reps
2. Pull-ups
- Weight: Bodyweight
- 4 sets of 20 reps
3. Bent-Over Barbell Rows
- Weight: 200 lbs
- 4 sets of 20 reps
4. Dumbbell Hammer Curls
- Weight: 95 lbs each dumbbell
- 3 sets of 20 reps
5. Face Pulls (Cable)
- Weight: 100 lbs
- 3 sets of 20 reps
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
1. Deadlift
- Weight: 290 lbs
- 4 sets of 20 reps
2. Pull-ups
- Weight: Bodyweight
- 4 sets of 20 reps
3. Bent-Over Barbell Rows
- Weight: 200 lbs
- 4 sets of 20 reps
4. Dumbbell Hammer Curls
- Weight: 95 lbs each dumbbell
- 3 sets of 20 reps
5. Face Pulls (Cable)
- Weight: 100 lbs
- 3 sets of 20 reps
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
Nice update @DaJosh
Much obliged
Day 3: Lower Body (Legs, Core)
1. Back Squat
- Weight: 250 lbs
- 4 sets of 20 reps
2. Romanian Deadlift
- Weight: 200 lbs (barbell)
- 4 sets of 20 reps
3. Leg Press
- Weight: 290 lbs
- 3 sets of 20 reps
4. Walking Lunges (Dumbbells)
- Weight: 90 lbs each dumbbell
- 3 sets of 25 steps per leg
5. Plank Holds
- 3 sets of 60 seconds
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
1. Back Squat
- Weight: 250 lbs
- 4 sets of 20 reps
2. Romanian Deadlift
- Weight: 200 lbs (barbell)
- 4 sets of 20 reps
3. Leg Press
- Weight: 290 lbs
- 3 sets of 20 reps
4. Walking Lunges (Dumbbells)
- Weight: 90 lbs each dumbbell
- 3 sets of 25 steps per leg
5. Plank Holds
- 3 sets of 60 seconds
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
Day 1: Push (Chest, Shoulders, Triceps)
1. Barbell Bench Press
- Weight: 230 lbs
- 4 sets of 15 reps
2. Overhead Press (Barbell)
- Weight: 160 lbs
- 4 sets of 15 reps
3. Incline Dumbbell Press
- Weight: 60 lbs each dumbbell
- 3 sets of 15 reps
4. Triceps Dips
- Weight: Bodyweight + 85 lbs (weighted vest)
- 3 sets of 15 reps
5. Lateral Raises (Dumbbells)
- Weight: 95 lbs each dumbbell
- 3 sets of 15 reps
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
1. Barbell Bench Press
- Weight: 230 lbs
- 4 sets of 15 reps
2. Overhead Press (Barbell)
- Weight: 160 lbs
- 4 sets of 15 reps
3. Incline Dumbbell Press
- Weight: 60 lbs each dumbbell
- 3 sets of 15 reps
4. Triceps Dips
- Weight: Bodyweight + 85 lbs (weighted vest)
- 3 sets of 15 reps
5. Lateral Raises (Dumbbells)
- Weight: 95 lbs each dumbbell
- 3 sets of 15 reps
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
Day 2: Pull (Back, Biceps)
1. Deadlift
- Weight: 290 lbs
- 4 sets of 20 reps
2. Pull-ups
- Weight: Bodyweight
- 4 sets of 20 reps
3. Bent-Over Barbell Rows
- Weight: 200 lbs
- 4 sets of 20 reps
4. Dumbbell Hammer Curls
- Weight: 95 lbs each dumbbell
- 3 sets of 20 reps
5. Face Pulls (Cable)
- Weight: 100 lbs
- 3 sets of 20 reps
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 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
1. Deadlift
- Weight: 290 lbs
- 4 sets of 20 reps
2. Pull-ups
- Weight: Bodyweight
- 4 sets of 20 reps
3. Bent-Over Barbell Rows
- Weight: 200 lbs
- 4 sets of 20 reps
4. Dumbbell Hammer Curls
- Weight: 95 lbs each dumbbell
- 3 sets of 20 reps
5. Face Pulls (Cable)
- Weight: 100 lbs
- 3 sets of 20 reps
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 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
I'll be dropping soon
Day 3: Lower Body (Legs, Core)
1. Back Squat
- Weight: 250 lbs
- 4 sets of 20 reps
2. Romanian Deadlift
- Weight: 200 lbs (barbell)
- 4 sets of 20 reps
3. Leg Press
- Weight: 290 lbs
- 3 sets of 20 reps
4. Walking Lunges (Dumbbells)
- Weight: 90 lbs each dumbbell
- 3 sets of 25 steps per leg
5. Plank Holds
- 3 sets of 60 seconds
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
1. Back Squat
- Weight: 250 lbs
- 4 sets of 20 reps
2. Romanian Deadlift
- Weight: 200 lbs (barbell)
- 4 sets of 20 reps
3. Leg Press
- Weight: 290 lbs
- 3 sets of 20 reps
4. Walking Lunges (Dumbbells)
- Weight: 90 lbs each dumbbell
- 3 sets of 25 steps per leg
5. Plank Holds
- 3 sets of 60 seconds
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
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