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Old 11-15-2011, 12:19 PM   #601
Joshua Williams
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Re: JDub - Killing my softness

33m / 217 / WOD #640

Barbell Squat: 4-6 sets of 6 reps, (225, 255, 275, 275)
Leg Press: 4-6 sets of 6 reps, (350, 370, 390, 410)
Box Jumps: level 1 quick sets of 6x4
Box Jumps: level 3 sets of 6x4, 2 reps of level 4
Sprints: 8 courts
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Old 11-18-2011, 12:31 PM   #602
Joshua Williams
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Re: JDub - Killing my softness

33m / 217 / WOD #641

Mil press mach: 4-6 sets of 6 reps, (14, 14, 15, 15)
Standing Barbell Raise: 4-6 sets of 6 reps, (35)
Side Lateral Raise: 4-6 sets of 6 reps, (35,35,40,40)
Upright Barbell Row: 4-6 sets of 6 reps, (110)
Seated Bent Over Rear Delt Raise: 4-6 sets of 6 reps, (35)
dbell Shrug: 4-6 sets of 6 reps, (85)
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Old 11-28-2011, 12:53 PM   #603
Joshua Williams
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Re: JDub - Killing my softness

33m / 222 / WOD #642
Barbell Bench Press: 3 sets of 15 reps, 190
Incline Dumbbell Flyes: 3 sets of 15 reps, 55 (15, 12, 11)
Fly Machine: 3 sets of 15 reps, 35
Tri Machine: 3 sets of 15 reps, 60, 80, 80
Triceps Pushdown: 3 sets of 15 reps, 40
Triceps Dips: 3 sets of 12 reps
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Old 12-01-2011, 12:33 PM   #604
Joshua Williams
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Re: JDub - Killing my softness

33m / 222 / WOD #643

Wide grip pullups (3 band assist) 3 sets of (15,10,11)
bent over rows 3 sets of 15 reps (70)
wide grip lat pull down 3 sets of 15 reps (100)
barbell curl machine 3 sets 100 (15,13,13)
alternating curls (12,15,15)
hammer curls 3 sets of 15 reps (15)
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Old 12-02-2011, 12:42 PM   #605
Joshua Williams
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Re: JDub - Killing my softness

33m / 222 / WOD #644

Military Press MACH: 3 sets of 15-20 reps, 30-45 seconds rest 8
Standing Barbell Raise: 3 sets of 15-20 reps, 30-45 seconds rest 20
Side Lateral Raise: 3 sets of 15-20 reps, 30-45 seconds rest 15
Upright Barbell Row: 3 sets of 15-20 reps, 30-45 seconds rest 50
Seated Bent Over Rear Delt Raise: 3 sets of 15-20 reps, 30-45 seconds rest 8, 10, 10
Barbell Shrug: 3 sets of 15-20 reps, 30-45 seconds rest 140
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Old 12-05-2011, 12:31 PM   #606
Joshua Williams
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Re: JDub - Killing my softness

33m / 219 / WOD #645

Barbell Bench Press: 3 sets of 15 reps, 185 (15, 15, 14)
Incline Dumbbell Flyes: 3 sets of 15 reps, 50 (15, 13, 11)
Fly Machine: 3 sets of 15 reps, 35
Tri Machine: 3 sets of 15 reps, 80
Triceps Pushdown: 3 sets of 15 reps, 40 (15, 13) 30(15)
Triceps Dips: 3 sets of 15 reps
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Old 12-06-2011, 01:14 PM   #607
Joshua Williams
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Re: JDub - Killing my softness

33m / 219 / WOD #646

Barbell Squat: 3 sets of 15-20 reps, 30-45 seconds rest 135
Leg Press: 3 sets of 15-20 reps, 30-45 seconds rest 300
Box jumps 3 sets of 15 on level1, 3 sets of 15 level 2
Court sprints x 8
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Old 12-08-2011, 01:27 PM   #608
Joshua Williams
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Re: JDub - Killing my softness

33m / 220 / WOD #647

Wide grip pullups (3 band assist) 3 sets of (15,15,11)
bent over rows 3 sets of 15 reps (70)
wide grip lat pull down 3 sets of 15 reps (100)
barbell curl machine 3 sets 70 (15), 60 (13), 50 (11)
alternating curls (15)
hammer curls 3 sets of 15 reps (15)
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Old 12-12-2011, 08:04 AM   #609
Joshua Williams
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Re: JDub - Killing my softness

33m / 220 / WOD #648

Military Press MACH: 3 sets of 15-20 reps, 30-45 seconds rest 8
Standing Barbell Raise: 3 sets of 15-20 reps, 30-45 seconds rest 20
Side Lateral Raise: 3 sets of 15-20 reps, 30-45 seconds rest 15
Upright Barbell Row: 3 sets of 15-20 reps, 30-45 seconds rest 50
Seated Bent Over Rear Delt Raise: 3 sets of 15-20 reps, 30-45 seconds rest 10
Barbell Shrug: 3 sets of 15-20 reps, 30-45 seconds rest 140
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Old 12-12-2011, 12:58 PM   #610
Joshua Williams
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Re: JDub - Killing my softness

33m / 220 / WOD #649

Barbell Bench Press: 3 sets of 15 reps, 185 (15)
Incline Dumbbell Flyes: 3 sets of 15 reps, 45 (15, 15, 13)
Fly Machine: 3 sets of 15 reps, 35
Tri Machine: 3 sets of 15 reps, 80
Triceps Pushdown: 3 sets of 15 reps, 30
Triceps Dips: 3 sets of 15 reps
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