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Old 10-26-2017, 06:33 AM   #1371
Joshua Williams
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Location: Burlington  Kentucky
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Re: JDub - Killing my softness

39 / 217 / 2316

Wednesday - Leg Day
Exercise Sets Reps
1. Back Squat 225, 245, 265, 275 4 5
2. Dumbbell RDLs 40, 45, 50, 55 4 10
3. Dumbbell Lunge 9, 15, 45 3 10-12
4. Squat Jump
3 10
5. Single Leg Curl
3 10-12
6a. Seated Calf Raise 90, 100, 110 3 12
6b. Standing Calf Raise 250,
3 12
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Old 10-30-2017, 08:20 AM   #1372
Joshua Williams
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Location: Burlington  Kentucky
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Re: JDub - Killing my softness

39 / 217 / 2317

Friday - Full Body
Exercise Sets Reps
1. Sumo Deadlift 45, 135, 225x4 4 5
2. Pullups bw,
4 10
3. Goblet Squat to OHP 4
4. Split Squats bw
3 10-12
5. Incline Dumbbell Press 60, 70, 75
3 10
6a. Barbell Curl 115,
3 10
6b. Skullcrusher 45, 50
3 10
7. Band Pulls 3 10
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Old 10-31-2017, 12:42 PM   #1373
Joshua Williams
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Location: Burlington  Kentucky
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Re: JDub - Killing my softness

39 / 217 / 2318-9

Monday - Pull Day
Exercise Sets Reps
1. Deadlift 135, 225, 225, 275x3 4 5
2. Chinups bw
4 10
3. Hammer Strength Row 115, 120, I20, 125
4 10
4. Glute Ham Raises 3 10
5a. Dumbbell Curls 75, 80, 85 3 10
5b. Hammer Curls 25ís,

Tuesday - Push Day
Exercise Sets Reps
1. Dumbbell Bench Press. 225, 250, 275, 275 x 4 4 5
2. Barbell Military Press 180, 230, 235
3 5
3a. Plyo Pushups 4 12
3b. Lateral Raises 25
4 12
4. Face Pulls 80, 100, 120 3 12-15
5. Tricep Dips bw + 25
3 10
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Old 11-03-2017, 08:24 AM   #1374
Joshua Williams
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Join Date: Oct 2007
Location: Burlington  Kentucky
Posts: 1,381
Re: JDub - Killing my softness

39 / 217 / 2320

Wednesday - Leg Day
Exercise Sets Reps
1. Back Squat 225, 245, 265, 275 4 5
2. Dumbbell RDLs 40, 45, 50, 55 4 10
3. Dumbbell Lunge 15, 45, 50 3 10-12
4. Squat Jump
3 10
5. Single Leg Curl
3 10-12
6a. Seated Calf Raise 135
3 12
6b. Standing Calf Raise 250,
3 12
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Old 11-06-2017, 01:56 PM   #1375
Joshua Williams
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Join Date: Oct 2007
Location: Burlington  Kentucky
Posts: 1,381
Re: JDub - Killing my softness

39 / 220 / 2321

Friday - Full Body
Exercise Sets Reps
1. Sumo Deadlift 45, 135, 225, 245 4 5
2. Pullups bw,
4 10
3. Goblet Squat to OHP 4
4. Split Squats bw, 5ís,
3 10-12
5. Incline Dumbbell Press 70, 75
3 10
6a. Barbell Curl 115, 120
3 10
6b. Skullcrusher 45, 50
3 10
7. Band Pulls 3 10
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Old 11-06-2017, 04:44 PM   #1376
Joshua Williams
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Join Date: Oct 2007
Location: Burlington  Kentucky
Posts: 1,381
Re: JDub - Killing my softness

39 / 220 / 2322

Monday - Pull Day
Exercise Sets Reps
1. Deadlift 225, 225, 245, 265 4 5
2. Chinups bw
4 10
3. Hammer Strength Row 120, 125, 130, 135
4 10
4. Glute Ham Raises 3 10
5a. Dumbbell Curls 25, 30 3 10
5b. Hammer Curls 25ís,
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Old 11-09-2017, 09:33 AM   #1377
Joshua Williams
Member Joshua Williams is offline
 
Profile:
Join Date: Oct 2007
Location: Burlington  Kentucky
Posts: 1,381
Re: JDub - Killing my softness

39 / 220 / 2323

Tuesday - Push Day
Exercise Sets Reps
1. Dumbbell Bench Press. 225, 250, 275, 280
4 5
2. Barbell Military Press 180, 230, 240
3 5
3a. Plyo Pushups 4 12
3b. Lateral Raises 25
4 12
4. Face Pulls 100, 120 3 12-15
5. Tricep Dips 210, 220
3 10
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Old 11-13-2017, 01:55 PM   #1378
Joshua Williams
Member Joshua Williams is offline
 
Profile:
Join Date: Oct 2007
Location: Burlington  Kentucky
Posts: 1,381
Re: JDub - Killing my softness

39 / 220 / 2325

Monday - Pull Day
Exercise Sets Reps
1. Deadlift 135, 225, 245, 265 4 5
2. Chinups bw
4 10
3. Hammer Strength Row 120, 130, 135, 140
4 10
4. Glute Ham Raises 3 10
5a. Dumbbell Curls 25, 30 3 10
5b. Hammer Curls 25ís,
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Old 11-13-2017, 02:14 PM   #1379
Joshua Williams
Member Joshua Williams is offline
 
Profile:
Join Date: Oct 2007
Location: Burlington  Kentucky
Posts: 1,381
Re: JDub - Killing my softness

39 / 220 / 2324

Wednesday - Leg Day
Exercise Sets Reps
1. Back Squat 225, 245, 265, 275 4 5
2. Dumbbell RDLs 40, 45, 50, 55 4 10
3. Dumbbell Lunge 15, 45, 55 3 10-12
4. Squat Jump
3 10
5. Single Leg Curl
3 10-12
6a. Seated Calf Raise 135
3 12
6b. Standing Calf Raise 250, 270
3 12
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Old 11-14-2017, 04:09 PM   #1380
Joshua Williams
Member Joshua Williams is offline
 
Profile:
Join Date: Oct 2007
Location: Burlington  Kentucky
Posts: 1,381
Re: JDub - Killing my softness

39 / 220 / 2325

Tuesday - Push Day
Exercise Sets Reps
1. Dumbbell Bench Press. 225, 250, 275, 285x4 4 5
2. Barbell Military Press 180, 230, 250
3 5
3a. Plyo Pushups 4 12
3b. Lateral Raises 25
4 12
4. Face Pulls 120, 130 3 12-15
5. Tricep Dips 210, 220, 230 3 10
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