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Old 09-17-2018, 12:18 PM   #1491
Joshua Williams
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Re: JDub - Killing my softness

40 / 219 / 2446

Monday
Split Squat 4x8 25s
Iso machine 4x8 187, 207, 227
Romanian Deadlift 4x8 135, 155
Close-Grip Pulldown 4x8 190, 205, 220
Standing Dumbbell Curl 4x8 155, 165, 175
Lying Triceps Extension 4x10 70, 80, 90
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Old 09-17-2018, 12:21 PM   #1492
Joshua Williams
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Re: JDub - Killing my softness

40 / 219 / 2445

Friday
Deadlift 4x8. 135, 225, 245
T-Bar Row 4x8 140, 150, 170
Front Squat
Incline Press 3x8 135, 205, 225
Curl 3x8 35, 40
Standing Calf Raise 3x15 220, 230, 240
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Old 09-18-2018, 08:48 AM   #1493
Joshua Williams
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Re: JDub - Killing my softness

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morning run
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Old 09-19-2018, 03:08 PM   #1494
Joshua Williams
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Re: JDub - Killing my softness

40 / 219 / 2447

Wednesday
Close pull downs 4x8, 160, 175, 190, 205
Back Extension bw 3x15
Bench Press. 4x8, 235, 245, 255, 265
Leg ext 3x8 130, 140,
Mil press 4x8 190,240
Single Triceps Pushdown. 3x10 70, 80
Low Cable Curl 3x8 70, 70, 80
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Old 09-21-2018, 06:24 AM   #1495
Joshua Williams
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Re: JDub - Killing my softness

40 / 219 / 2448

rball
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Old 09-24-2018, 03:09 PM   #1496
Joshua Williams
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Re: JDub - Killing my softness

40 / 219 / 2449

Monday
Squat 4x8 135, 225, 275, 315(4)
Iso machine 4x8 187, 207, 227
Romanian Deadlift 4x8 155
Close-Grip Pulldown 4x8 190, 205, 220
Standing Dumbbell Curl 4x8 155, 165, 175
Lying Triceps Extension 4x10 70, 80, 90
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Old 09-25-2018, 03:04 PM   #1497
Joshua Williams
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Re: JDub - Killing my softness

40 / 219 / 2450

rball
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Old 10-09-2018, 12:49 PM   #1498
Joshua Williams
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Re: JDub - Killing my softness

40 / 219 / 2451

rball
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Old 10-15-2018, 03:26 PM   #1499
Joshua Williams
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Re: JDub - Killing my softness

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EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5
Weighted Dips/Barbell Incline Bench Press - 3-6 reps 135 185 225 235(5) 240(3)

Bent Over Rows/Weighted Chin-ups - 6-8 reps Bw +25 +30 XX XX

Barbell Close-Grip Bench Press/Barbell Skull Crushers - 8-12 reps 135 185 185 XX XX

Dumbbell/Barbell Curls - 8-12 reps 150 155 155 XX XX

Weighted Crunches/Weighed Hanging Leg Raises - 8-12 reps 70 XX XX
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Old 10-17-2018, 08:28 AM   #1500
Joshua Williams
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Re: JDub - Killing my softness

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rball
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