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Old 04-11-2019, 02:20 PM   #1571
Joshua Williams
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Re: JDub - Killing my softness

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rball
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Old 04-17-2019, 08:44 AM   #1572
Joshua Williams
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Re: JDub - Killing my softness

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Day 1 Upper
Exercise Sets Reps
1a. Push Up
3 10
1b. Pull Up
3 10
1c. Band Pull Apart
3 10
2a. Incline Bench Press
3 12, 10, 8
205, 215, 225
2b. Tricep Skull Crusher (rope)
3 12
100, 110, 120
3a. Dumbbell Row
3 12, 10, 8
70, 80, 90
3b. Dumbbell Alternating Curl
3 12, 10, 8
30, 35, 40
4. Military Press
3 12, 10, 8
150, 190, 220
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Old 04-17-2019, 11:53 AM   #1573
Joshua Williams
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Re: JDub - Killing my softness

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Day 3 Lower
Exercise Sets Reps
1a. Bodyweight Squats
3 10
1b. Bodyweight Lunges
3 10 each
1c. Jump Tucks 3 10
2. Squat
3 12, 10, 8
135, 225, 275
3. Deadlift
3 12, 10, 8
135, 185
4. Leg Press
3 15
190, 230, 270
Jump Rope Circuit:
3 rounds of 5 mins with the following intervals.
1 Min - Single Hop
1 Min - Double Hop
1 Min - Right Leg
1 Min - Left Leg
1 Min - Alternating Legs
30-60 seconds rest between rounds
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Old 04-18-2019, 12:01 PM   #1574
Joshua Williams
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Re: JDub - Killing my softness

40 / 216 / 2526

rball
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Old 04-23-2019, 07:16 AM   #1575
Joshua Williams
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Re: JDub - Killing my softness

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Day 5 Full Body
Exercise Sets Reps
1. Squat
3 12, 10, 8
135, 225, 315
2. Dumbbell Incline Press
3 12, 10, 8
70, 80, 95
3. Barbell Row
3 12, 10, 8
130, 150, 160
4. Dumbbell Lateral Raise
3 12, 10, 8
25, 35, 40
5. Barbell Curl
3 12, 10, 8
130, 150, 160
6. Barbell Overhead Extension (rope)
3 12, 10, 8
90, 110, 120
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Old 04-24-2019, 07:13 AM   #1576
Joshua Williams
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Re: JDub - Killing my softness

40 / 216 / 2528

rball
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Old 04-25-2019, 12:28 PM   #1577
Joshua Williams
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Re: JDub - Killing my softness

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rball
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Old 04-30-2019, 11:20 AM   #1578
Joshua Williams
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Re: JDub - Killing my softness

40 / 216 / 2530

rball
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Old 05-02-2019, 06:34 AM   #1579
Joshua Williams
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Re: JDub - Killing my softness

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Day 3 Lower
Exercise Sets Reps
1a. Bodyweight Squats
3 10
1b. Bodyweight Lunges
3 10 each
1c. Jump Tucks 3 10
2. Squat
3 12, 10, 8
135, 225, 275
3. Deadlift
3 12, 10, 8
135, 185
4. Leg Press
3 15
190, 230, 270
Jump Rope Circuit:
3 rounds of 5 mins with the following intervals.
1 Min - Single Hop
1 Min - Double Hop
1 Min - Right Leg
1 Min - Left Leg
1 Min - Alternating Legs
30-60 seconds rest between rounds
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Old 05-02-2019, 12:02 PM   #1580
Joshua Williams
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Join Date: Oct 2007
Location: Burlington  Kentucky
Posts: 1,593
Re: JDub - Killing my softness

40 / 216 / 2532

rball
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