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Old 08-16-2019, 09:33 AM   #1591
Joshua Williams
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Location: Burlington  Kentucky
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Re: JDub - Killing my softness

41 / 218 / 2543

Day 5
Quads, Hamstrings, Calves and Abs
Exercise Mini-Sets Rep Goal Total Rest Periods
Squat (See below)
Squat - 215 4 40 30/30/30/30

Leg Extension - 140 5 40 30/30/30/30

Stiff Leg Deadlift - 145 5 30 30/30/45/45

Leg Curl - 80 5 35 30/30/30/30

Seated Calf Raise - 185 5 35 30/30/30/30

Abs exercise (See below)
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Old 08-20-2019, 06:41 AM   #1592
Joshua Williams
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Re: JDub - Killing my softness

41 / 218 / 2544

y 1
Back, Biceps, Forearms, Traps and Abs
Exercise Mini-Sets Rep Goal Total Rest Periods
Deadlift (See below)
Row - 165 5 25 30/30/45/45

Wide Grip Pull Up - 175 5 35 30/30/30/30

Standing Dumbbell Curl - 45 4 25 30/30/30
EZ Machine curl - 70 4 25 30/30/30
Seated Barbell Wrist Curl - 60 4 35 30/30/30
Barbell Shrug - 80 5 35 30/30/30/30

Abs exercise (See below) - 80
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Old 08-21-2019, 12:10 PM   #1593
Joshua Williams
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Join Date: Oct 2007
Location: Burlington  Kentucky
Posts: 1,600
Re: JDub - Killing my softness

41 / 218 / 2545

Day 3
Chest, Shoulders and Triceps
Exercise Mini-Sets Rep Goal Total Rest Periods
235 - Bench Press
5 30 30/30/45/45

Hammer Strength Bench - 147 5 30 30/30/30/30

Seated Overhead Press - 50 5 35 30/30/45/45

Dumbbell Lateral Raise - 35 4 30 30/30/30
Bent Over Reverse Flye - 30 4 30 30/30/30
Close Grip Bench Press 155 4 25 30/30/30
Kickbacks - 25 4 30 30/30/30
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Old 08-26-2019, 01:45 PM   #1594
Joshua Williams
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Join Date: Oct 2007
Location: Burlington  Kentucky
Posts: 1,600
Re: JDub - Killing my softness

41 / 217 / 2546

Day 5
Quads, Hamstrings, Calves and Abs
Exercise Mini-Sets Rep Goal Total Rest Periods
Squat (See below)
Squat - 215 4 40 30/30/30/30

Leg Extension - 145 5 40 30/30/30/30

Stiff Leg Deadlift - 145 5 30 30/30/45/45

Leg Curl - 80 5 35 30/30/30/30

Seated Calf Raise - 185 5 35 30/30/30/30

Abs exercise (See below)
  Reply With Quote
Old 08-27-2019, 12:00 PM   #1595
Joshua Williams
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Join Date: Oct 2007
Location: Burlington  Kentucky
Posts: 1,600
Re: JDub - Killing my softness

41 / 217 / 2547

rball
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Old 08-28-2019, 02:43 PM   #1596
Joshua Williams
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Join Date: Oct 2007
Location: Burlington  Kentucky
Posts: 1,600
Re: JDub - Killing my softness

41 / 217 / 2548

y 1
Back, Biceps, Forearms, Traps and Abs
Exercise Mini-Sets Rep Goal Total Rest Periods
Deadlift (See below)
Row - 170 5 25 30/30/45/45

Wide Grip Pull Up - 175 5 35 30/30/30/30

Standing Dumbbell Curl - 45 4 25 30/30/30
EZ Machine curl - 70 4 25 30/30/30
Seated Barbell Wrist Curl - 60 4 35 30/30/30
Barbell Shrug - 80 5 35 30/30/30/30

Abs exercise (See below) - 80
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Old 08-30-2019, 11:22 AM   #1597
Joshua Williams
Member Joshua Williams is offline
 
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Join Date: Oct 2007
Location: Burlington  Kentucky
Posts: 1,600
Re: JDub - Killing my softness

41 / 217 / 2549

Day 3
Chest, Shoulders and Triceps
Exercise Mini-Sets Rep Goal Total Rest Periods
235 - Bench Press
5 30 30/30/45/45

Hammer Strength Bench - 147 5 30 30/30/30/30

Seated Overhead Press - 50 5 35 30/30/45/45

Dumbbell Lateral Raise - 35 4 30 30/30/30
Bent Over Reverse Flye - 30 4 30 30/30/30
Close Grip Bench Press 155 4 25 30/30/30
Kickbacks - 25 4 30 30/30/30
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Old 09-10-2019, 12:50 PM   #1598
Joshua Williams
Member Joshua Williams is offline
 
Profile:
Join Date: Oct 2007
Location: Burlington  Kentucky
Posts: 1,600
Re: JDub - Killing my softness

41 / 217 / 2550-1

Day 5
Quads, Hamstrings, Calves and Abs
Exercise Mini-Sets Rep Goal Total Rest Periods
Squat (See below)
Squat - 225 4 40 30/30/30/30

Leg Extension - 145 5 40 30/30/30/30

Stiff Leg Deadlift - 145 5 30 30/30/45/45

Leg Curl - 80 5 35 30/30/30/30

Seated Calf Raise - 185 5 35 30/30/30/30

Abs exercise (See below)


y 1
Back, Biceps, Forearms, Traps and Abs
Exercise Mini-Sets Rep Goal Total Rest Periods
Deadlift (See below)
Row - 180 5 25 30/30/45/45

Wide Grip Pull Up - 175 5 35 30/30/30/30

Standing Dumbbell Curl - 50 4 25 30/30/30
EZ Machine curl - 70 4 25 30/30/30
Seated Barbell Wrist Curl - 60 4 35 30/30/30
Barbell Shrug - 80 5 35 30/30/30/30

Abs exercise (See below) - 80
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Old 09-12-2019, 01:53 PM   #1599
Joshua Williams
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Join Date: Oct 2007
Location: Burlington  Kentucky
Posts: 1,600
Re: JDub - Killing my softness

41 / 217 / 2552

rball
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Old Today, 06:46 AM   #1600
Joshua Williams
Member Joshua Williams is offline
 
Profile:
Join Date: Oct 2007
Location: Burlington  Kentucky
Posts: 1,600
Re: JDub - Killing my softness

41 / 217 / 2553

Day 3
Chest, Shoulders and Triceps
Exercise Mini-Sets Rep Goal Total Rest Periods
235 - Bench Press
5 30 30/30/45/45

Hammer Strength Bench - 147 5 30 30/30/30/30

Seated Overhead Press - 50 5 35 30/30/45/45

Dumbbell Lateral Raise - 35 4 30 30/30/30
Bent Over Reverse Flye - 30 4 30 30/30/30
Close Grip Bench Press 155 4 25 30/30/30
Kickbacks - 25 4 30 30/30/30
  Reply With Quote
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