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Old 06-20-2017, 09:38 AM   #1311
Joshua Williams
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Re: JDub - Killing my softness

39 / 212 / 2257

Workout of the Day
Sunday 170618 50
3 rounds for time of:
30 kettlebell swings, 1.5 pood
20 triple-unders
Run 400 meters
Post time to comments.
________________________________________
Subbed 30 du

16:48
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Old 06-20-2017, 12:37 PM   #1312
Joshua Williams
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Re: JDub - Killing my softness

39 / 212 / 2258

Tuesday 170620

Tabata squats holding a 45-lb. plate
Weighted dip 3-3-3-3 reps
Post Tabata score and dip loads to comments.
________________________________________
Ts: 30, 34, 31, 31
Wd: 45, 90, 90, 90
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Old 06-22-2017, 01:47 PM   #1313
Joshua Williams
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Re: JDub - Killing my softness

39 / 212 / 2259

Wednesday 170621

5 rounds for time of:
25 wall-ball shots, 20-lb. ball to 10-ft. target
30 pull-ups
Post time to comments.
Compare to 070602.
________________________________________
24:10 - 3 rds
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Old 06-26-2017, 07:57 AM   #1314
Joshua Williams
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Re: JDub - Killing my softness

39 / 212 / 2260

WORKOUT OF THE DAY
Thursday 170622

3 rounds for time of:
15-cal. row
9 burpees
Post time to comments.
________________________________________
8:22
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Old 06-27-2017, 08:09 AM   #1315
Joshua Williams
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Re: JDub - Killing my softness

39 / 212 / 2261

WORKOUT OF THE DAY
Sunday 170625
74
Front squat 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 160814.
________________________________________
135-185-205-225-245-265-275--225-135
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Old 06-27-2017, 12:00 PM   #1316
Joshua Williams
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Re: JDub - Killing my softness

39 / 212 / 2262

Monday 170626

Complete as many rounds as possible in 20 minutes of:
10 L pull-ups
10 handstand push-ups
20 hip extensions
Post rounds completed to comments.
Compare to 160416.
________________________________________
IIIII
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Old 07-10-2017, 02:37 PM   #1317
Joshua Williams
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Re: JDub - Killing my softness

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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 70x12 75x10
Standing One-Arm Dumbbell Triceps Extensions: 3 sets of 15, 12, 10 reps 25x15 35x12 40x10
Superset: XX XX XX
Incline Dumbbell Curls: 3 sets of 15, 12, 10 reps 20x15 25x12 30x10
Single-Arm Cable Push-Downs: 3 sets of 15, 12, 10 reps 40x15 60x 12 80x 10
Triset: XX XX XX
Reverse EZ-Bar Curls: 3 sets of 15, 12, 10 reps 45x15 45x12 50x10
EZ-Bar Skullcrushers: 3 sets of 15, 12, 10 reps 45x15 45x12 50x10
Standing Kickbacks: 3 sets of 15, 12, 10 reps 15x15 15x12 20x10
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Old 07-11-2017, 04:11 PM   #1318
Joshua Williams
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Re: JDub - Killing my softness

39 / 215 / 2264

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 270x15 320x12 370x10
Dumbbell Stiff-legged Deadlift: 3 sets of 15, 12, 10 reps 35'sx15 35'sx12 40'sx10
Superset: XX XX XX
Leg Extension: 3 sets of 15, 12, 10 reps 100x15 120x12 140x
Seated Leg Curl: 3 sets of 15, 12, 10 reps 90x15 100x12 110x
Triset: XX XX XX
Alternating Dumbbell Lunge: 3 sets of 15, 12, 10 reps
Standing Calf Raise: 3 sets of 15, 12, 10 reps 150x15 200x12
Seated Calf Raise: 3 sets of 15, 12, 10 reps 45x15, 90x12, 100x10
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Old 07-13-2017, 09:03 AM   #1319
Joshua Williams
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Re: JDub - Killing my softness

39 / 215 / 2265

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
Isometric Wiper: 1 set of 20 reps XX XX
Push-up to Side Plank: 1 set of 20 reps (10 each side) XX XX
Superset: XX XX XX
Bench Press: 3 sets of 15, 12, 10 reps 185x15 205x12 215x9
Cable Crossover: 3 sets of 15, 12, 10 reps 40x15 40x12 40x10
Superset: XX XX XX
Incline Bench Press: 3 sets of 15, 12, 10 reps 135x15 155x12 165x10
Dip: 3 sets of 15, 12, 10 reps Bw x 15 Bw x 12 Bw x 10
Incline Dumbbell Flye: 3 sets of 15, 12, 10 reps 20x15, 20x12, 20x10
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Old 07-17-2017, 07:39 AM   #1320
Joshua Williams
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Re: JDub - Killing my softness

39 / 215 / 2266

Cardio+Warm-up:+Treadmill+jog;+15+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 15, 12, 10 reps 115x15 115x12 130x10
Chin-up: 3 sets of 15, 12, 10 reps Bwx 15 Bwx 12 Bwx 10
Superset: XX XX XX
Dumbbell Row: 3 sets of 15, 12, 10 reps 55x15
Machine Row (pronated): 3 sets of 15, 12, 10 reps 85x15
Triset: XX XX XX
Dumbbell Pullover: 3 sets of 15, 12, 10 reps
Dumbbell Shrug: 3 sets of 15, 12, 10 reps
Back Extension: 3 sets of 15, 12, 10 reps
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