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Old 12-11-2017, 01:21 PM   #1391
Joshua Williams
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Re: JDub - Killing my softness

39 / 222 / 2335

Monday - Pull Day
Exercise Sets Reps
1. Deadlift 135, 225, 275, 295x4 4 5
2. Chinups bw
4 10
3. Hammer Strength Row 130, 135, 140
4 10
4. Glute Ham Raises 3 10
5a. Dumbbell Curls 25, 30, 35 3 10
5b. Hammer Curls 25ís,
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Old 12-13-2017, 02:19 PM   #1392
Joshua Williams
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Re: JDub - Killing my softness

39 / 223 / 2336

Tuesday - Push Day
Exercise Sets Reps
1. Dumbbell Bench Press. 225, 250, 275, 295x3 4 5
2. Barbell Military Press 240, 260, 270
3 5
3a. Plyo Pushups 4 12
3b. Lateral Raises 25, 30
4 12
4. Face Pulls 120, 130, 140 3 12-15
5. Tricep Dips 220, 230, 250 3 10
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Old 12-18-2017, 08:53 AM   #1393
Joshua Williams
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Re: JDub - Killing my softness

39 / 221 / 2337

Friday - Full Body
Exercise Sets Reps
1. Sumo Deadlift 45, 135, 225, 275 4 5
2. Pullups bw,
4 10
3. Goblet Squat to OHP 4
4. Split Squats bw, 5ís, 10ís 3 10-12
5. Incline Dumbbell Press 70, 75, 80
3 10
6a. Barbell Curl 115, 120, 125 3 10
6b. Skullcrusher 45, 50
3 10
7. Band Pulls 3 10
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Old 12-18-2017, 04:34 PM   #1394
Joshua Williams
Member Joshua Williams is offline
 
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Join Date: Oct 2007
Location: Burlington  Kentucky
Posts: 1,399
Re: JDub - Killing my softness

39 / 221 / 2338

Monday - Pull Day
Exercise Sets Reps
1. Deadlift 135, 225, 275, 295x4 4 5
2. Chinups bw
4 10
3. Hammer Strength Row 135, 140
4 10
4. Glute Ham Raises 3 10
5a. Dumbbell Curls 25, 30, 35 3 10
5b. Hammer Curls 25ís,

+8min of spin
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Old 12-20-2017, 08:54 AM   #1395
Joshua Williams
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Re: JDub - Killing my softness

39 / 221 / 2339

5k row
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Old 12-20-2017, 02:59 PM   #1396
Joshua Williams
Member Joshua Williams is offline
 
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Join Date: Oct 2007
Location: Burlington  Kentucky
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Re: JDub - Killing my softness

39 / 221 / 2340

Tuesday - Push Day
Exercise Sets Reps
1. Dumbbell Bench Press. 225, 250, 275, 295x3 4 5
2. Barbell Military Press 240, 260, 270
3 5
3a. Plyo Pushups 4 12
3b. Lateral Raises 25, 30
4 12
4. Face Pulls 120, 130, 140 3 12-15
5. Tricep Dips 220, 230, 250 3 10
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Old 01-03-2018, 10:29 AM   #1397
Joshua Williams
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Re: JDub - Killing my softness

39 / 219 / 2341

1.2mi run
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Old 01-10-2018, 03:26 PM   #1398
Joshua Williams
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Re: JDub - Killing my softness

39 / 219 / 2350

Wed
Wide grip pull ups - 8, 8, 8, 8
Close grip pull down 8ís 160, 175
6ís 205, 220
Cable row 8ís - 130, 145, 160, 175
Curl machine 8ís 105, 115
6 - 125, 130
Incline curls - 30, 35, 35
Dumbbell preacher -
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Old 01-11-2018, 03:31 PM   #1399
Joshua Williams
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Join Date: Oct 2007
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Re: JDub - Killing my softness

39 / 219 / 2351

30min rball
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