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Old 02-25-2019, 03:49 PM   #1551
Joshua Williams
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Join Date: Oct 2007
Location: Burlington  Kentucky
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Re: JDub - Killing my softness

40 / 220 / 2503

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
150, 170, 190
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 02-27-2019, 01:00 PM   #1552
Joshua Williams
Member Joshua Williams is offline
 
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Join Date: Oct 2007
Location: Burlington  Kentucky
Posts: 1,602
Re: JDub - Killing my softness

40 / 220 / 2504

Day 5 Full Body
Exercise Sets Reps
1. Squat
3 12, 10, 8
135, 225, 255
2. Dumbbell Incline Press
3 12, 10, 8
70, 80, 90
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 02-28-2019, 02:00 PM   #1553
Joshua Williams
Member Joshua Williams is offline
 
Profile:
Join Date: Oct 2007
Location: Burlington  Kentucky
Posts: 1,602
Re: JDub - Killing my softness

40 / 220 / 2505

rball
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Old 03-01-2019, 12:33 PM   #1554
Joshua Williams
Member Joshua Williams is offline
 
Profile:
Join Date: Oct 2007
Location: Burlington  Kentucky
Posts: 1,602
Re: JDub - Killing my softness

40 / 218 / 2506

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
185, 205, 230
2b. Tricep Skull Crusher (rope)
3 12
100,
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 03-05-2019, 07:35 AM   #1555
Joshua Williams
Member Joshua Williams is offline
 
Profile:
Join Date: Oct 2007
Location: Burlington  Kentucky
Posts: 1,602
Re: JDub - Killing my softness

40 / 219 / 2507

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
170, 190 210
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
  Reply With Quote
Old 03-06-2019, 12:49 PM   #1556
Joshua Williams
Member Joshua Williams is offline
 
Profile:
Join Date: Oct 2007
Location: Burlington  Kentucky
Posts: 1,602
Re: JDub - Killing my softness

40 / 218 / 2508

Day 5 Full Body
Exercise Sets Reps
1. Squat
3 12, 10, 8
135, 225, 275
2. Dumbbell Incline Press
3 12, 10, 8
70, 80, 90
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
  Reply With Quote
Old 03-07-2019, 03:17 PM   #1557
Joshua Williams
Member Joshua Williams is offline
 
Profile:
Join Date: Oct 2007
Location: Burlington  Kentucky
Posts: 1,602
Re: JDub - Killing my softness

40 / 218 / 2509

rball
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Old 03-11-2019, 07:24 AM   #1558
Joshua Williams
Member Joshua Williams is offline
 
Profile:
Join Date: Oct 2007
Location: Burlington  Kentucky
Posts: 1,602
Re: JDub - Killing my softness

40 / 219 / 2510

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
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 03-11-2019, 11:57 AM   #1559
Joshua Williams
Member Joshua Williams is offline
 
Profile:
Join Date: Oct 2007
Location: Burlington  Kentucky
Posts: 1,602
Re: JDub - Killing my softness

40 / 219 / 2511

rball
  Reply With Quote
Old 03-13-2019, 02:40 PM   #1560
Joshua Williams
Member Joshua Williams is offline
 
Profile:
Join Date: Oct 2007
Location: Burlington  Kentucky
Posts: 1,602
Re: JDub - Killing my softness

40 / 218 / 2512

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
190 210, 230
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
  Reply With Quote
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