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Old 08-03-2017, 01:25 PM   #1331
Joshua Williams
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Re: JDub - Killing my softness

39 / 217 / 2277

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
Supine Two-Arm Overhead Throw: 1 set of 12 reps XX XX
Plank: 1 set for 30-60 seconds XX XX
Triset: XX XX XX
Dumbbell Shoulder Press: 3 sets of 15, 12, 10 reps 55 x 15 60 x 12 65 x 10
Dumbbell Lateral Raise: 3 sets of 15, 12, 10 reps 30 x 15 30x12 30 x 10
Dumbbell Rear Delt Flye: 3 sets of 15, 12, 10 reps 15 x 15 15x12 15x10
Superset: XX XX XX
Arnold Press: 3 sets of 15, 12, 10 reps 35 x 15 40 x 12 45x10
Face Pull: 3 sets of 15, 12, 10 reps 80 x 15 90 x 12 100 x 10
Triset: XX XX XX
Weighted Crunch: 3 sets of 15, 12, 10 reps 80 x 15 90 x 12 100 x
Calf Press: 3 sets of 15, 12, 10 reps 230x15 270 x 12 290 x 10
Seated Calf Raise: 3 sets of 15, 12, 10 reps ,
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Old 08-07-2017, 08:42 AM   #1332
Joshua Williams
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Re: JDub - Killing my softness

39 / 217 / 2278

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 80 x 10
Standing One-Arm Dumbbell Triceps Extensions: 3 sets of 15, 12, 10 reps 30 x 15 40 x 12 40x10
Superset: XX XX XX
Incline Dumbbell Curls: 3 sets of 15, 12, 10 reps 30 x 15 30 x 12
Single-Arm Cable Push-Downs: 3 sets of 15, 12, 10 reps 70 x 15 80 x 12
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 08-07-2017, 12:52 PM   #1333
Joshua Williams
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Re: JDub - Killing my softness

39 / 217 / 2279

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 15 430 x 12 500 x 10
Dumbbell Stiff-legged Deadlift: 3 sets of 15, 12, 10 reps 40 x 15 40 x 12 45 x 10
Superset: XX XX XX
Leg Extension: 3 sets of 15, 12, 10 reps 125 x 15 135 x 12 145 x 10
Seated Leg Curl: 3 sets of 15, 12, 10 reps 105 x 15 110 x 12 115 x 10
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 08-08-2017, 01:00 PM   #1334
Joshua Williams
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Re: JDub - Killing my softness

39 / 217 / 2280

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 215 225 x 10
Cable Crossover: 3 sets of 15, 12, 10 reps 40x15 50 x 12 60 x 10
Superset: XX XX XX
Incline Bench Press: 3 sets of 15, 12, 10 reps 140 x 12 165 x 175 x 10
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 08-10-2017, 07:59 AM   #1335
Joshua Williams
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Re: JDub - Killing my softness

39 / 221 / 2281

1mile run
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Old 08-10-2017, 01:08 PM   #1336
Joshua Williams
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Re: JDub - Killing my softness

39 / 221 / 2282

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 130 x 15 145 x 12 160 x 10
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 60 x 15 65 x 12 65 x 10
Machine Row (pronated): 3 sets of 15, 12, 10 reps 100 x 15 115 x 12 130 x 10
Triset: XX XX XX
Dumbbell Pullover: 3 sets of 15, 12, 10 reps 30 x 15 30 x 12
Dumbbell Shrug: 3 sets of 15, 12, 10 reps 65 x 15 70 x
Back Extension: 3 sets of 15, 12, 10 reps
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Old 08-11-2017, 01:34 PM   #1337
Joshua Williams
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Re: JDub - Killing my softness

39 / 221 / 2283

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
Supine Two-Arm Overhead Throw: 1 set of 12 reps XX XX
Plank: 1 set for 30-60 seconds XX XX
Triset: XX XX XX
Dumbbell Shoulder Press: 3 sets of 15, 12, 10 reps 55 x 15 60 x 12 65 x 10
Dumbbell Lateral Raise: 3 sets of 15, 12, 10 reps 30 x 15 30x12 35 x 10
Dumbbell Rear Delt Flye: 3 sets of 15, 12, 10 reps 15 x 15 15x12 15x10
Superset: XX XX XX
Arnold Press: 3 sets of 15, 12, 10 reps 35 x 15 40 x 12 50 x 10
Face Pull: 3 sets of 15, 12, 10 reps 90 x 15 100 x 12 110 x 10
Triset: XX XX XX
Weighted Crunch: 3 sets of 15, 12, 10 reps 90 x 100 x 100 x
Calf Press: 3 sets of 15, 12, 10 reps 270 x 290 x 290 x 10
Seated Calf Raise: 3 sets of 15, 12, 10 reps ,
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Old 08-14-2017, 07:44 AM   #1338
Joshua Williams
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Re: JDub - Killing my softness

39 / 221 / 2284

2.5mi walk
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Old 08-14-2017, 01:54 PM   #1339
Joshua Williams
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Re: JDub - Killing my softness

39 / 221 / 2285

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 8
Standing One-Arm Dumbbell Triceps Extensions: 3 sets of 15, 12, 10 reps 30 x 15 40 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 80 x 15 85 x 12 85 x 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 08-21-2017, 06:58 AM   #1340
Joshua Williams
Member Joshua Williams is offline
 
Profile:
Join Date: Oct 2007
Location: Burlington  Kentucky
Posts: 1,500
Re: JDub - Killing my softness

39 / 216 / 2286

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 15 430 x 12 500 x 10
Dumbbell Stiff-legged Deadlift: 3 sets of 15, 12, 10 reps 45 x 15 45 x 12 45 x 10
Superset: XX XX XX
Leg Extension: 3 sets of 15, 12, 10 reps 125 x 15 135 x 12 145 x 10
Seated Leg Curl: 3 sets of 15, 12, 10 reps 105 x 15 110 x 12 115 x 10
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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