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Old 11-15-2017, 12:51 PM   #1381
Joshua Williams
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Re: JDub - Killing my softness

39 / 221 / 2326

1hr rball
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Old 11-20-2017, 04:23 PM   #1382
Joshua Williams
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Re: JDub - Killing my softness

39 / 221 / 2327

Monday - Pull Day
Exercise Sets Reps
1. Deadlift 135, 225, 245, 265 4 5
2. Chinups bw
4 10
3. Hammer Strength Row 130, 135, 140
4 10
4. Glute Ham Raises 3 10
5a. Dumbbell Curls 25, 30, 35 3 10
5b. Hammer Curls 25ís,
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Old 11-22-2017, 08:48 AM   #1383
Joshua Williams
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Re: JDub - Killing my softness

39 / 221 / 2328

Tuesday - Push Day
Exercise Sets Reps
1. Dumbbell Bench Press. 225, 250, 275, 290x4 4 5
2. Barbell Military Press 240, 260
3 5
3a. Plyo Pushups 4 12
3b. Lateral Raises 25
4 12
4. Face Pulls 120, 130 3 12-15
5. Tricep Dips 210, 220, 230 3 10
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Old 11-28-2017, 04:33 PM   #1384
Joshua Williams
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Join Date: Oct 2007
Location: Burlington  Kentucky
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Re: JDub - Killing my softness

39 / 221 / 2329

Tuesday - Push Day
Exercise Sets Reps
1. Dumbbell Bench Press. 225, 250, 275, 295x3 4 5
2. Barbell Military Press 240, 260
3 5
3a. Plyo Pushups 4 12
3b. Lateral Raises 25
4 12
4. Face Pulls 120, 130, 140 3 12-15
5. Tricep Dips 210, 230, 250 3 10
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Old 11-29-2017, 03:24 PM   #1385
Joshua Williams
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Re: JDub - Killing my softness

39 / 220 / 2330

1.5mi run
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Old 12-01-2017, 03:18 PM   #1386
Joshua Williams
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Join Date: Oct 2007
Location: Burlington  Kentucky
Posts: 1,392
Re: JDub - Killing my softness

39 / 220 / 2331

Friday - Full Body
Exercise Sets Reps
1. Sumo Deadlift 45, 135, 225, 275 4 5
2. Pullups bw,
4 10
3. Goblet Squat to OHP 4
4. Split Squats bw, 5ís, 10ís 3 10-12
5. Incline Dumbbell Press 70, 75
3 10
6a. Barbell Curl 115, 120, 125 3 10
6b. Skullcrusher 45, 50
3 10
7. Band Pulls 3 10
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Old 12-04-2017, 04:52 PM   #1387
Joshua Williams
Member Joshua Williams is offline
 
Profile:
Join Date: Oct 2007
Location: Burlington  Kentucky
Posts: 1,392
Re: JDub - Killing my softness

39 / 220 / 2332

Monday - Pull Day
Exercise Sets Reps
1. Deadlift 135, 225, 275, 295x4 4 5
2. Chinups bw
4 10
3. Hammer Strength Row 130, 135, 140
4 10
4. Glute Ham Raises 3 10
5a. Dumbbell Curls 25, 30, 35 3 10
5b. Hammer Curls 25ís,
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Old 12-06-2017, 08:25 AM   #1388
Joshua Williams
Member Joshua Williams is offline
 
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Join Date: Oct 2007
Location: Burlington  Kentucky
Posts: 1,392
Re: JDub - Killing my softness

39 / 220 / 2334

1.25 mi run
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Old 12-06-2017, 08:45 AM   #1389
Joshua Williams
Member Joshua Williams is offline
 
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Join Date: Oct 2007
Location: Burlington  Kentucky
Posts: 1,392
Re: JDub - Killing my softness

39 / 220 / 2333

Tuesday - Push Day
Exercise Sets Reps
1. Dumbbell Bench Press. 225, 250, 275, 295x3 4 5
2. Barbell Military Press 240, 260
3 5
3a. Plyo Pushups 4 12
3b. Lateral Raises 25
4 12
4. Face Pulls 120, 130, 140 3 12-15
5. Tricep Dips 210, 230, 250 3 10
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Old 12-07-2017, 04:03 PM   #1390
Joshua Williams
Member Joshua Williams is offline
 
Profile:
Join Date: Oct 2007
Location: Burlington  Kentucky
Posts: 1,392
Re: JDub - Killing my softness

39 / 220 / 2334

Wednesday - Leg Day
Exercise Sets Reps
1. Back Squat 225, 250, 275, 295 4 5
2. Dumbbell RDLs 40, 45, 50, 55 4 10
3. Dumbbell Lunge 15, 45, 55 3 10-12
4. Squat Jump
3 10
5. Single Leg Curl
3 10-12
6a. Seated Calf Raise 135
3 12
6b. Standing Calf Raise 250, 270
3 12
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