CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 09-25-2017, 12:35 PM   #1361
Joshua Williams
Member Joshua Williams is offline
 
Profile:
Join Date: Oct 2007
Location: Burlington  Kentucky
Posts: 1,381
Re: JDub - Killing my softness

39 / 217 / 2306

EXERCISE Set #1 Set #2 Set #3
Treadmill+jog:+5+minutes,+55-60% XX XX
Warm-up superset XX XX XX
Dumbbell Step-up with Knee Raise 1 set of 12 (each leg) XX XX
Dumbbell Romanian Deadlift 1 set of 20 reps XX XX
Superset XX XX XX
Leg Extension: 3 sets of 10 reps 150 170 190
Leg Press: 3 sets of 10 reps, dropset each set for 4-6 reps 620, 490 " 570, 460
Superset XX XX XX
Seated Leg Curl: 3 sets of 10 reps 120 130 140
Straight-legged Deadlift (dumbbells): 3 sets of 10 reps, dropset each set for 4-6 reps 45, 30 50, 35 55, 40
Tri-set XX XX XX
Alternating DB Lunge: 3 sets of 15, 12, 10 reps
Standing Calf Raise: 3 sets of 15, 12, 10 reps 270 "
Seated Calf Raise: 3 sets of 15, 12, 10 reps 90 "
  Reply With Quote
Old 09-27-2017, 08:29 AM   #1362
Joshua Williams
Member Joshua Williams is offline
 
Profile:
Join Date: Oct 2007
Location: Burlington  Kentucky
Posts: 1,381
Re: JDub - Killing my softness

39 / 217 / 2307

EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5
Morning - HIIT Cardio (3 rounds) XX XX XX XX XX
A1. 20 burpees XX XX
A2. 75 jumping jacks XX XX
A3. 50 high knees XX XX
A4.+5+minutes+elliptical+60-65% XX XX XX XX
Evening - Chest XX XX XX XX XX
Treadmill+Jogging:+5+minutes,+55-60%
Warm-up Superset XX XX XX XX XX
Isometric Wiper: 1 set of 20 reps XX XX XX XX
Push-up to Side Plank: 1 set of 20 reps (10 each side) XX XX XX XX
Superset XX XX XX XX XX
Cable Crossover: 3 sets of 10 reps 40 50 50 XX XX
Bench Press: 3 sets of 10 reps, dropset each set for 4-6 reps 225,135 230,135 " XX XX
Tri-set XX XX XX XX XX
Incline Dumbbell Fly 3 sets of 15, 12, 10 reps 25 " XX XX
Incline Press: 3 sets of 15, 12, 10 reps 145 " XX XX
Dips: 3 sets of 15, 12, 10 reps Bw " XX XX
  Reply With Quote
Old 09-28-2017, 03:08 PM   #1363
Joshua Williams
Member Joshua Williams is offline
 
Profile:
Join Date: Oct 2007
Location: Burlington  Kentucky
Posts: 1,381
Re: JDub - Killing my softness

39 / 217 / 2308

EXERCISE Set #1 Set #2 Set #3
Treadmill+Jogging:+5+minutes,+55-60% XX XX
Warm-up Superset XX XX XX
Inverted Row: 1 set of 12 XX XX
Pull-up: 1 set of 12 reps XX XX
Superset XX XX XX
Lat Pulldown: 3 sets of 10 reps 145x 160x 175
Machine Row: 3 sets of 10 reps, dropset each set for 4-6 reps 130, 100 145, 100 160, 100
Superset XX XX XX
Chin-up: 3 sets of 10 reps Bw Bw
DB Row: 3 sets of 10 reps, dropset each set for 4-6 reps 65, 45 65, 50
Tri-set XX XX XX
DB Pullover: 3 sets of 15, 12, 10 reps 40x "
DB Shrug: 3 sets of 15, 12, 10 reps 70x 75 80
Back Extension: 3 sets of 15, 12, 10 reps Bw "
  Reply With Quote
Old 10-09-2017, 01:16 PM   #1364
Joshua Williams
Member Joshua Williams is offline
 
Profile:
Join Date: Oct 2007
Location: Burlington  Kentucky
Posts: 1,381
Re: JDub - Killing my softness

39 / 217 / 2309

Superset XX XX XX XX XX
DB Lateral Raise: 3 sets of 10 reps 30x 35x 40x XX XX
DB Press: 3 sets of 10 reps, dropset each set for 4-6 reps 60, 45 65, 45 65, 45 XX XX
Superset XX XX XX XX XX
DB Rear Delt Flye: 3 sets of 10 reps 20x 25x 25x XX XX
Arnold Press: 3 sets of 10 reps, dropset each set for 4-6 reps 50, 35 50, 35 50, 35 XX XX
Superset XX XX XX XX XX
Landmine 180: 3 sets of 10 reps 50, 70, 80 XX XX XX XX
Cable Crunch: 3 sets of 10 reps, dropset each set for 4-6 reps 110, 70 120,80 " XX XX
Superset XX XX XX XX XX
Calf Press: 3 sets of 10 reps, dropset each set for 4-6 reps 270 x 310, 250 XX XX
Seated Calf Raise: 3 sets of 10 reps, dropset each set for 4-6 reps XX XX
  Reply With Quote
Old 10-13-2017, 02:18 PM   #1365
Joshua Williams
Member Joshua Williams is offline
 
Profile:
Join Date: Oct 2007
Location: Burlington  Kentucky
Posts: 1,381
Re: JDub - Killing my softness

39 / 217 / 2310

Superset XX XX XX XX XX
Cable Crossover: 3 sets of 10 reps 40 50 50 XX XX
Bench Press: 3 sets of 10 reps, dropset each set for 4-6 reps 225,135 230,135 " XX XX
Tri-set XX XX XX XX XX
Incline Dumbbell Fly 3 sets of 15, 12, 10 reps 25 " XX XX
Incline Press: 3 sets of 15, 12, 10 reps 145 " XX XX
Dips: 3 sets of 15, 12, 10 reps Bw " XX XX
  Reply With Quote
Old 10-16-2017, 02:52 PM   #1366
Joshua Williams
Member Joshua Williams is offline
 
Profile:
Join Date: Oct 2007
Location: Burlington  Kentucky
Posts: 1,381
Re: JDub - Killing my softness

39 / 217 / 2311

Monday - Pull Day
Exercise Sets Reps
1. Deadlift 135, 185, 225, 275x3 4 5
2. Chinups bw
4 10
3. Hammer Strength Row
4 10
4. Glute Ham Raises 3 10
5a. Dumbbell Curls 70, 80, 85 3 10
5b. Hammer Curls
  Reply With Quote
Old 10-17-2017, 03:35 PM   #1367
Joshua Williams
Member Joshua Williams is offline
 
Profile:
Join Date: Oct 2007
Location: Burlington  Kentucky
Posts: 1,381
Re: JDub - Killing my softness

39 / 217 / 2312

Tuesday - Push Day
Exercise Sets Reps
1. Dumbbell Bench Press. 225, 245, 255, 265x4 4 5
2. Barbell Military Press 90, 180, 230
3 5
3a. Plyo Pushups 4 12
3b. Lateral Raises 25
4 12
4. Face Pulls 80, 100, 120 3 12-15
5. Tricep Dips bw
3 10
  Reply With Quote
Old 10-18-2017, 04:03 PM   #1368
Joshua Williams
Member Joshua Williams is offline
 
Profile:
Join Date: Oct 2007
Location: Burlington  Kentucky
Posts: 1,381
Re: JDub - Killing my softness

39 / 217 / 2313

Wednesday - Leg Day
Exercise Sets Reps
1. Back Squat 225, 275
4 5
2. Dumbbell RDLs 30, 40, 45, 50 4 10
3. Dumbbell Lunge 15,
3 10-12
4. Squat Jump
3 10
5. Single Leg Curl
3 10-12
6a. Seated Calf Raise 90, 100, 110 3 12
6b. Standing Calf Raise 250,
3 12
  Reply With Quote
Old 10-23-2017, 10:34 AM   #1369
Joshua Williams
Member Joshua Williams is offline
 
Profile:
Join Date: Oct 2007
Location: Burlington  Kentucky
Posts: 1,381
Re: JDub - Killing my softness

39 / 217 / 2314

Friday - Full Body
Exercise Sets Reps
1. Sumo Deadlift 45, 135, 225x4 4 5
2. Pullups bw,
4 10
3. Goblet Squat to OHP 4 12
4. Split Squats
3 10-12
5. Incline Dumbbell Press 50, 60, 70
3 10
6a. Barbell Curl 115,
3 10
6b. Skullcrusher 45,
3 10
7. Band Pulls 3 10
  Reply With Quote
Old 10-25-2017, 09:56 AM   #1370
Joshua Williams
Member Joshua Williams is offline
 
Profile:
Join Date: Oct 2007
Location: Burlington  Kentucky
Posts: 1,381
Re: JDub - Killing my softness

39 / 217 / 2315

Tuesday - Push Day
Exercise Sets Reps
1. Dumbbell Bench Press. 225, 250, 260, 270
4 5
2. Barbell Military Press 180, 230, 230
3 5
3a. Plyo Pushups 4 12
3b. Lateral Raises 25
4 12
4. Face Pulls 80, 100, 120 3 12-15
5. Tricep Dips bw
3 10
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
My L-seat is killing me! Victor Putz Exercises 2 10-12-2007 02:42 PM
Whoa Fran, you are killing me! Trevor Thompson Workout of the Day 1 08-28-2007 07:58 PM
Its killing me, is it killing him? Donald Woodson Nutrition 1 09-02-2004 04:23 PM
My back is killing me! Richard Miller Starting 15 08-07-2004 10:57 AM
Your Killing Me sofrgr Starting 19 09-09-2003 03:42 PM


All times are GMT -7. The time now is 11:39 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2017, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.