JDub - Killing my softness - Page 144

Joshua Williams · 04-11-2018, 07:32 AM

39 / 217 / 2383

rball

Joshua Williams · 04-11-2018, 03:19 PM

39 / 217 / 2384

Friday
Squats 4x8, 135, 225, 255, 275
Stiff leg dL 3x8 80
Seated calf raises 3x15 90, 115
Mil press 2x8, 2x6
190, 210, 240, 260
Lateral raises 3x8, 35, 40, 40
Rev fly 3x8, 120, 130, 130

Joshua Williams · 04-17-2018, 09:51 AM

39 / 217 / 2385

Monday
Bp 2x8, 2x6
225, 245, 255, 265 (5)
Incline 2x8, 2x6
165, 185, 205
Cable crossovers 4x8 25, 30, 35
Dip machine 3x8 230, 235, 240
Standing extensions 3x8. 25, 30
Rope Pulldowns 3x8 80, 100

Joshua Williams · 05-01-2018, 06:43 AM

39 / 219 / 2386

Wed
Wide grip pull downs 8’s 160, 175, 190x2
Close grip pull down 8’s 175, 190
6’s 220 (5)
Cable row 8’s - 160, 175, 190
Curl machine 8’s 115, 120
6 - 135, 145
Hammer curls - 30, 35, 35
Dumbbell preacher - 25, 30

Joshua Williams · 05-03-2018, 12:18 PM

39 / 219 / 2387-8

Friday
Squats 4x8, 135, 225, 255, 275
Stiff leg dL 3x8 80
Seated calf raises 3x15 90, 115
Mil press 2x8, 2x6
190, 210, 240, 260
Lateral raises 3x8, 35, 40, 40
Rev fly 3x8, 120, 130, 130

1hr rball

Joshua Williams · 05-04-2018, 01:38 PM

39 / 219 / 2389

Monday
Bp 2x8, 2x6
225, 245, 255, 265 (5)
Incline 2x8, 2x6
165, 185, 205
Cable crossovers 4x8 25, 30, 35
Dip machine 3x8 230, 235, 240
Standing extensions 3x8. 25, 30
Rope Pulldowns 3x8 80, 100

Joshua Williams · 05-07-2018, 03:05 PM

39 / 219 / 2390

Wed
Wide grip pull downs 8’s 160, 175, 190x2
Close grip pull down 8’s 175, 190
6’s 220 (5)
Cable row 8’s - 160, 175, 190
Curl machine 8’s 115, 125
6 - 135, 155
Hammer curls - 30, 35, 35
Dumbbell preacher - 25, 30

Joshua Williams · 05-08-2018, 01:48 PM

39 / 219 / 2391

rball

Joshua Williams · 05-09-2018, 03:04 PM

39 / 219 / 2392

Friday
lunges
Stiff leg dL 3x8 80
Seated calf raises 3x15 110, 120
Mil press 2x8, 2x6
190, 210, 240, 280x5
Lateral raises 3x8, 35, 40, 40
Rev fly 3x8, 120, 130, 130

Joshua Williams · 05-11-2018, 08:30 AM

39 / 219 / 2393

rball

04-11-2018, 07:32 AM	#1431
Joshua Williams Member Profile: Join Date: Oct 2007 Location: Burlington Kentucky Posts: 1,501	Re: JDub - Killing my softness 39 / 217 / 2383 rball

04-11-2018, 03:19 PM	#1432
Joshua Williams Member Profile: Join Date: Oct 2007 Location: Burlington Kentucky Posts: 1,501	Re: JDub - Killing my softness 39 / 217 / 2384 Friday Squats 4x8, 135, 225, 255, 275 Stiff leg dL 3x8 80 Seated calf raises 3x15 90, 115 Mil press 2x8, 2x6 190, 210, 240, 260 Lateral raises 3x8, 35, 40, 40 Rev fly 3x8, 120, 130, 130

04-17-2018, 09:51 AM	#1433
Joshua Williams Member Profile: Join Date: Oct 2007 Location: Burlington Kentucky Posts: 1,501	Re: JDub - Killing my softness 39 / 217 / 2385 Monday Bp 2x8, 2x6 225, 245, 255, 265 (5) Incline 2x8, 2x6 165, 185, 205 Cable crossovers 4x8 25, 30, 35 Dip machine 3x8 230, 235, 240 Standing extensions 3x8. 25, 30 Rope Pulldowns 3x8 80, 100

05-01-2018, 06:43 AM	#1434
Joshua Williams Member Profile: Join Date: Oct 2007 Location: Burlington Kentucky Posts: 1,501	Re: JDub - Killing my softness 39 / 219 / 2386 Wed Wide grip pull downs 8’s 160, 175, 190x2 Close grip pull down 8’s 175, 190 6’s 220 (5) Cable row 8’s - 160, 175, 190 Curl machine 8’s 115, 120 6 - 135, 145 Hammer curls - 30, 35, 35 Dumbbell preacher - 25, 30

05-03-2018, 12:18 PM	#1435
Joshua Williams Member Profile: Join Date: Oct 2007 Location: Burlington Kentucky Posts: 1,501	Re: JDub - Killing my softness 39 / 219 / 2387-8 Friday Squats 4x8, 135, 225, 255, 275 Stiff leg dL 3x8 80 Seated calf raises 3x15 90, 115 Mil press 2x8, 2x6 190, 210, 240, 260 Lateral raises 3x8, 35, 40, 40 Rev fly 3x8, 120, 130, 130 1hr rball

05-04-2018, 01:38 PM	#1436
Joshua Williams Member Profile: Join Date: Oct 2007 Location: Burlington Kentucky Posts: 1,501	Re: JDub - Killing my softness 39 / 219 / 2389 Monday Bp 2x8, 2x6 225, 245, 255, 265 (5) Incline 2x8, 2x6 165, 185, 205 Cable crossovers 4x8 25, 30, 35 Dip machine 3x8 230, 235, 240 Standing extensions 3x8. 25, 30 Rope Pulldowns 3x8 80, 100

05-07-2018, 03:05 PM	#1437
Joshua Williams Member Profile: Join Date: Oct 2007 Location: Burlington Kentucky Posts: 1,501	Re: JDub - Killing my softness 39 / 219 / 2390 Wed Wide grip pull downs 8’s 160, 175, 190x2 Close grip pull down 8’s 175, 190 6’s 220 (5) Cable row 8’s - 160, 175, 190 Curl machine 8’s 115, 125 6 - 135, 155 Hammer curls - 30, 35, 35 Dumbbell preacher - 25, 30

05-08-2018, 01:48 PM	#1438
Joshua Williams Member Profile: Join Date: Oct 2007 Location: Burlington Kentucky Posts: 1,501	Re: JDub - Killing my softness 39 / 219 / 2391 rball

05-09-2018, 03:04 PM	#1439
Joshua Williams Member Profile: Join Date: Oct 2007 Location: Burlington Kentucky Posts: 1,501	Re: JDub - Killing my softness 39 / 219 / 2392 Friday lunges Stiff leg dL 3x8 80 Seated calf raises 3x15 110, 120 Mil press 2x8, 2x6 190, 210, 240, 280x5 Lateral raises 3x8, 35, 40, 40 Rev fly 3x8, 120, 130, 130

05-11-2018, 08:30 AM	#1440
Joshua Williams Member Profile: Join Date: Oct 2007 Location: Burlington Kentucky Posts: 1,501	Re: JDub - Killing my softness 39 / 219 / 2393 rball

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