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Old 10-22-2015, 06:58 AM   #1091
Joshua Williams
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Re: JDub - Killing my softness

37 / 220 / #2028-30

1hr muay thai

Warm-up: XX XX XX XX
Single-leg glute bridge: 10 reps per leg XX XX XX XX
Single-arm hip circle: 10 circles each direction per leg XX XX XX XX
Mountain climbers: 10 reps per leg XX XX XX XX
Yoga-plex: 5-6 reps per side
Bent-over shoulder Y: 12 reps XX XX XX XX

Quads, hamstrings, and calves: XX XX XX XX
Barbell back squat: 3 sets of 8-10 reps 225x10, 245x10, 265x10
Barbell Romanian deadlift: 3 sets of 8-10 reps 65x10, 75x10, 85x10
Dumbbell reverse lunge: 3 sets of 8-10 reps per leg 5 x 10, 10 x 10, 10x10


Landmine press: 3 sets of 10-12 per arm 65x10, 65x10, 75x10
Paired set: XX XX
Dumbbell rotational shoulder press: 3 sets of 9-10 reps per arm 25x10, 25x10, 30x10
Dumbbell single-arm farmer\'s carry: 3 sets of 30-40 yards 70's x 30
Paired set: XX XX
Dumbbell 45-degree raise: 3 sets of 10-12 reps 25's x 10
Dumbbell shrug: 3 sets of 10-12 reps 95's x 10
Paired set: XX XX
Bent-over rear-delt fly: 3 sets of 10-12 reps 15's x 10
Ab walk-out from knees: 3 sets of 13-14 reps check
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Old 10-29-2015, 07:00 AM   #1092
Joshua Williams
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Re: JDub - Killing my softness

37 / 213 / #2031

Single-leg glute bridge:
10 reps per leg
Single-arm hip circle: 10
circles each direction per
leg
Mountain climbers: 10
reps per leg
Yoga-plex: 5-6 reps per
side
Bent-over shoulder Y: 12
reps

Back and biceps:
Lat pull-down: 3 sets of
8-10 reps 175x10, 190x8, 190x8
T-bar row: 3 sets of 8-10
reps 190x8
Single-arm dumbbell row:
3 sets of 8-10 reps 85x8

.5hr of rball
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Old 10-29-2015, 07:04 AM   #1093
Joshua Williams
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Re: JDub - Killing my softness

37 / 213 / #2032

bench press: 3
sets of 10-12 reps 225x10,235x9, "
Incline dumbbell press: 3
sets of 10-12 reps 80x10, 80x8, 80x9
Paired set:
1/2
45-degree cable chest fly:
3 sets of 10-12 reps 50x10
Triceps rope push-down:
3 sets of 10-12 reps 60x10 , 1
sets of 12 reps 50x12

Conditioning:
Jump rope: 3 rounds 2
minutes work, 60 seconds
rest
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Old 11-03-2015, 10:09 AM   #1094
Joshua Williams
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Re: JDub - Killing my softness

37 / 213 / #2033

Shoulders and abs:
Landmine press: 3 sets of
8-10 per arm 75, 80, 85x8
Dumbbell rotational
shoulder press: 3 sets of
4-5 reps per arm 40x5
Dumbbell single-arm
farmer\'s carry: 3 sets of
20-30 yards 80's
Paired set:
Dumbbell 45-degree
raise: 3 sets of 8-10 reps 30's x8
Dumbbell shrug: 3 sets of
8-10 reps 100's x8
Paired set:
Bent-over rear-delt fly: 3
sets of 8-10 reps 20x8
Ab walk-out from knees: 3
sets of 10-12 reps 3x10

1mi run @13 min (barefoot)
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Old 11-12-2015, 07:14 AM   #1095
Joshua Williams
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Re: JDub - Killing my softness

37 / 209 / #2034-6

True Muscle days 15-18
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Old 11-12-2015, 07:30 AM   #1096
Joshua Williams
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Re: JDub - Killing my softness

37 / 209 / #2037

Medicine-ball punch throw: 4-6 sets of 3-5 reps each side 10, 3 3 3 3
Strength: XX XX XX XX XX
Paired set: XX XX XX XX XX
Hybrid deadlift: 4 sets of 4-6 reps 135x4 225x4 225x4 225x4 XX XX
Plyo push-up: 4 sets of 3-6 reps 4 6 6 6 XX XX
Paired set: XX XX XX XX XX
Single-leg squat with knee tap: 4 sets of 6-8 reps per leg 6 6 6 +10x6 XX XX
Reverse-grip lat pull-down: 4 sets of 3-5 reps 110x5 200x5 230x5 245x5 XX XX
Triset: XX XX XX XX XX
Lying hamstring curl: 2-3 sets of 10-15 reps 110x10 145x10 145x10 XX XX XX
Side-elbow plank with dumbbell external rotation: 2-3 sets of 10-15 reps 5x10 10x10 15x10 XX XX XX
Bent-over shoulder Y: 2-3 sets of 10-15 reps 15x10 20x10 20x10 XX XX XX
Conditioning: XX XX XX XX XX
Tiger crawl: 10-20 yards, skip back XX XX XX XX XX
Reverse tiger crawl: 10-20 yards, skip back XX XX XX XX XX
Alligator crawl: 10-20 yards, skip back XX XX XX XX XX
Reverse alligator crawl: 10-20 yards, skip back XX XX XX XX XX
Spider crawl: 10-20 yards, skip back XX XX XX XX XX
Reverse spider crawl: 10-20 yards, skip back
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Old 11-16-2015, 07:28 AM   #1097
Joshua Williams
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Re: JDub - Killing my softness

37 / 210 / #2038

Medicine-ball side scoop: 4 sets of 5 reps 40x5 " " "
Strength: XX XX XX
Paired set: XX XX XX
Front squat: 4 sets of 4-6 reps 135x4 185x4 225x4 "
Chin-up: 4 sets of 4-6 reps Bwx4 +25 x 4 +35 x 4 +45 x 4
Paired set: XX XX XX
Incline dumbbell press: 3 sets of 6-8 reps 60x8 70x8 80x8 XX
Single-leg dumbbell Romanian deadlift: 3 sets of 10-15 reps 10x10 20x10 20x10 XX
Triset: XX XX XX
Exercise-ball pull-in: 2 sets of 10-15 reps 12 10 XX XX
Exercise-ball pike: 2 sets of 12-15 reps 8 9 XX XX
Exercise-ball shoulder L and W: 2 sets of 15 reps each " XX XX
Conditioning: XX XX XX
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Old 11-18-2015, 08:00 AM   #1098
Joshua Williams
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Re: JDub - Killing my softness

37 / 210 / #2039

Medicine-ball punch throw: 4-6 sets of 6 reps each side 20 " " "
Strength: XX XX XX XX XX
Paired set: XX XX XX XX XX
Hybrid deadlift: 4 sets of 4-6 reps 135x4 225x4 245x4 XX XX
Plyo push-up: 4 sets of 3-6 reps 4 4 4 XX XX
Paired set: XX XX XX XX XX
Single-leg squat with knee tap: 4 sets of 6-8 reps per leg 15x6 " " ""XX XX
Reverse-grip lat pull-down: 4 sets of 3-5 reps 145x5 205x4 235x4 265x3XX XX
Triset: XX XX XX XX XX
Lying hamstring curl: 2-3 sets of 10-15 reps 70x10 100x10 XX XX XX
Side-elbow plank with dumbbell external rotation: 2-3 sets of 10-15 reps
15x10 20x10 XX XX XX
Bent-over shoulder Y: 2-3 sets of 10-15 reps 20x10 " XX XX XX
Conditioning: XX XX XX XX XX
Tiger crawl: 10-20 yards, skip back XX XX XX XX XX
Reverse tiger crawl: 10-20 yards, skip back XX XX XX XX XX
Alligator crawl: 10-20 yards, skip back XX XX XX XX XX
Reverse alligator crawl: 10-20 yards, skip back XX XX XX XX XX
Spider crawl: 10-20 yards, skip back XX XX XX XX XX
Reverse spider crawl: 10-20 yards, skip back
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Old 11-20-2015, 08:31 AM   #1099
Joshua Williams
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Re: JDub - Killing my softness

37 / 210 / #2040

Nn. Nn nn XX
Speed and power: XX XX XX
30-yard change-of-direction shuttle: 4 sets, 1 min. rest between sets X X X X
Medicine-ball reverse scoop toss: 4 sets of 4 reps 50x4 " " "
Strength: XX XX XX
Paired set: XX XX XX
Single-arm dumbbell push press: 4 sets of 3-4 reps per arm 50x4 75x4 90x4 "
Barbell rack pull: 4 sets of 4-6 reps 135x4 225x4 315x4 365x4
Paired set: XX XX XX
Dumbbell freestanding row: 3 sets of 6-8 reps per arm 40x6 65x6 " XX
Reverse lunge (off plate or small box): 3 sets of 6-8 reps per leg XX
Triset: XX XX XX
Dumbbell pull-over to skullcrusher: 2 sets of 15 reps 70x15 90x15 XX XX
Dumbbell biceps curl: 2 sets of 15 reps 110x15 115x15 XX XX
Dumbbell rear-delt fly: 2 sets of 15 reps 20x15 25x XX XX
Conditioning: XX XX XX
Jump rope: 3 rounds of 3 min. work, 60 sec. rest XX
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Old 11-23-2015, 10:25 AM   #1100
Joshua Williams
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Re: JDub - Killing my softness

37 / 210 / #2041
XX
Speed and power: XX XX XX
30- or 40-yard sprints: 4 sets X X X X
Medicine-ball side scoop: 4 sets of 5 reps 50x5 " " "
Strength: XX XX XX
Paired set: XX XX XX
Front squat: 4 sets of 4-6 reps 135x4 185x4 225x4 235x4
Chin-up: 4 sets of 4-6 reps Bwx4
+45x4 +50x4
Paired set: XX XX XX
Incline dumbbell press: 3 sets of 6-8 reps 90x6 " XX
Single-leg dumbbell Romanian deadlift: 3 sets of 10-15 reps 20x10 " XX
Triset: XX XX XX
Exercise-ball pull-in: 2 sets of 10-15 reps XX XX
Exercise-ball pike: 2 sets of 12-15 reps XX XX
Exercise-ball shoulder L and W: 2 sets of 15 reps each XX XX
Conditioning: XX XX XX
Leg complex: 2 rounds XX XX XX XX
Speed squat (hands behind head): 20 reps XX XX
Squat isometric hold (just above parallel, arms in front of body): 20 sec. XX XX
Gorilla burpee: 10 reps XX XX
Squat jump: 10 reps
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