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Old 09-08-2017, 02:45 PM   #1351
Joshua Williams
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Re: JDub - Killing my softness

39 / 221 / 2297

20 min run
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Old 09-11-2017, 03:05 PM   #1352
Joshua Williams
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Re: JDub - Killing my softness

39 / 220 / 2298

XX XX
Push-ups: 1 set of 10-15 reps X XX XX
Superset: XX XX XX
Barbell Curls (wide grip): 3 sets of 15, 12, 10 reps 65x15 75 x 12 95 x 6
Standing One-Arm Dumbbell Triceps Extensions: 3 sets of 15, 12, 10 reps 30 x 15 35 x 12 40x10
Superset: XX XX XX
Incline Dumbbell Curls: 3 sets of 15, 12, 10 reps 30 x 15 30 x 12 35 x 10
Single-Arm Cable Push-Downs: 3 sets of 15, 12, 10 reps 40 x 15 50 x 50 x 9
Triset: XX XX XX
Reverse EZ-Bar Curls: 3 sets of 15, 12, 10 reps 45x15 50 x 50x10
EZ-Bar Skullcrushers: 3 sets of 15, 12, 10 reps 150 x 190x 50x10
Standing Kickbacks: 3 sets of 15, 12, 10 reps 15x15 25x 20x10
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Old 09-13-2017, 06:43 AM   #1353
Joshua Williams
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Re: JDub - Killing my softness

39 / 220 / 2299

1.5mi run
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Old 09-14-2017, 12:21 PM   #1354
Joshua Williams
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Re: JDub - Killing my softness

39 / 220 / 2300

EXERCISE Set #1 Set #2 Set #3
Cardio+Warm-up:+Treadmill+jog;+15+minutes,+55-60% X XX XX
Warm-up superset: XX XX XX
Dumbbell Step-up with Knee Raise: 1 set of 12 reps (each leg) XX XX
Dumbbell Romanian Deadlift: 1 set of 20 reps XX XX
Superset: XX XX XX
Leg Press: 3 sets of 15, 12, 10 reps 380 x 1 430 x 12 520 x
Dumbbell Stiff-legged Deadlift: 3 sets of 15, 12, 10 reps 45 x 15 45 x 12 50 x 10
Superset: XX XX XX
Leg Extension: 3 sets of 15, 12, 10 reps 125 x 15 135 x 12 150 x
Seated Leg Curl: 3 sets of 15, 12, 10 reps 105 x 15 115 x 12 130 x
Triset: XX XX XX
Alternating Dumbbell Lunge: 3 sets of 15, 12, 10 reps 25x 15 25x 12 30 x 10
Standing Calf Raise: 3 sets of 15, 12, 10 reps 250 x 15 290 x 12 310 x
Seated Calf Raise: 3 sets of 15, 12, 10 reps 90x12,
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Old 09-15-2017, 01:31 PM   #1355
Joshua Williams
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Re: JDub - Killing my softness

39 / 220 / 2301

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
Bench Press: 3 sets of 10 reps, dropset each set for 4-6 reps 225 then drop to 135
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Old 09-18-2017, 12:26 PM   #1356
Joshua Williams
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Re: JDub - Killing my softness

39 / 220 / 2302

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 160x
Machine Row: 3 sets of 10 reps, dropset each set for 4-6 reps 100, 70 130,85 130,100
Superset XX XX XX
Chin-up: 3 sets of 10 reps Bw Bw Bw
DB Row: 3 sets of 10 reps, dropset each set for 4-6 reps 70, 50 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 "
Back Extension: 3 sets of 15, 12, 10 reps Bw "
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Old 09-20-2017, 12:06 PM   #1357
Joshua Williams
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Re: JDub - Killing my softness

39 / 220 / 2303

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
Evening - Shoulders, Calves, Abs XX XX XX XX XX
Treadmill+Jogging:+5+minutes,+55-60%
Warm-up Superset XX XX XX XX XX
Supine Two-arm overhead throw: 1 set of 12 XX XX XX XX
Plank: 1 set for 30-60 seconds XX XX XX XX
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
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Old 09-20-2017, 12:08 PM   #1358
Joshua Williams
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Re: JDub - Killing my softness

39 / 220 / 2304

1hr rball
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Old 09-20-2017, 12:27 PM   #1359
Joshua Williams
Member Joshua Williams is offline
 
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Join Date: Oct 2007
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Re: JDub - Killing my softness

39 / 220 / 2303

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
Evening - Shoulders, Calves, Abs XX XX XX XX XX
Treadmill+Jogging:+5+minutes,+55-60%
Warm-up Superset XX XX XX XX XX
Supine Two-arm overhead throw: 1 set of 12 XX XX XX XX
Plank: 1 set for 30-60 seconds XX XX XX XX
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
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