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Old 09-25-2017, 12:35 PM   #1361
Joshua Williams
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Re: JDub - Killing my softness

39 / 217 / 2306

EXERCISE Set #1 Set #2 Set #3
Treadmill+jog:+5+minutes,+55-60% XX XX
Warm-up superset XX XX XX
Dumbbell Step-up with Knee Raise 1 set of 12 (each leg) XX XX
Dumbbell Romanian Deadlift 1 set of 20 reps XX XX
Superset XX XX XX
Leg Extension: 3 sets of 10 reps 150 170 190
Leg Press: 3 sets of 10 reps, dropset each set for 4-6 reps 620, 490 " 570, 460
Superset XX XX XX
Seated Leg Curl: 3 sets of 10 reps 120 130 140
Straight-legged Deadlift (dumbbells): 3 sets of 10 reps, dropset each set for 4-6 reps 45, 30 50, 35 55, 40
Tri-set XX XX XX
Alternating DB Lunge: 3 sets of 15, 12, 10 reps
Standing Calf Raise: 3 sets of 15, 12, 10 reps 270 "
Seated Calf Raise: 3 sets of 15, 12, 10 reps 90 "
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Old 09-27-2017, 08:29 AM   #1362
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
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 50 50 XX XX
Bench Press: 3 sets of 10 reps, dropset each set for 4-6 reps 225,135 230,135 " XX XX
Tri-set XX XX XX XX XX
Incline Dumbbell Fly 3 sets of 15, 12, 10 reps 25 " XX XX
Incline Press: 3 sets of 15, 12, 10 reps 145 " XX XX
Dips: 3 sets of 15, 12, 10 reps Bw " XX XX
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Old 09-28-2017, 03:08 PM   #1363
Joshua Williams
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Re: JDub - Killing my softness

39 / 217 / 2308

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 175
Machine Row: 3 sets of 10 reps, dropset each set for 4-6 reps 130, 100 145, 100 160, 100
Superset XX XX XX
Chin-up: 3 sets of 10 reps Bw Bw
DB Row: 3 sets of 10 reps, dropset each set for 4-6 reps 65, 45 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 75 80
Back Extension: 3 sets of 15, 12, 10 reps Bw "
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Old 10-09-2017, 01:16 PM   #1364
Joshua Williams
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Re: JDub - Killing my softness

39 / 217 / 2309

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 10-13-2017, 02:18 PM   #1365
Joshua Williams
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Re: JDub - Killing my softness

39 / 217 / 2310

Superset XX XX XX XX XX
Cable Crossover: 3 sets of 10 reps 40 50 50 XX XX
Bench Press: 3 sets of 10 reps, dropset each set for 4-6 reps 225,135 230,135 " XX XX
Tri-set XX XX XX XX XX
Incline Dumbbell Fly 3 sets of 15, 12, 10 reps 25 " XX XX
Incline Press: 3 sets of 15, 12, 10 reps 145 " XX XX
Dips: 3 sets of 15, 12, 10 reps Bw " XX XX
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Old Today, 02:52 PM   #1366
Joshua Williams
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Re: JDub - Killing my softness

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Monday - Pull Day
Exercise Sets Reps
1. Deadlift 135, 185, 225, 275x3 4 5
2. Chinups bw
4 10
3. Hammer Strength Row
4 10
4. Glute Ham Raises 3 10
5a. Dumbbell Curls 70, 80, 85 3 10
5b. Hammer Curls
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