Feb 18 - Monday Workout

• Stretching:
  • 0:10:00 (+2 pts)
  • 0:05:00 (+2 pts)
  • 0:10:00 (+2 pts)
• Barbell Bench Press:
  • 135 lb x 15 reps (+82 pts)
  • 185 lb x 10 reps (+109 pts)
  • 205 lb x 8 reps (+120 pts)
  • 225 lb x 6 reps (+128 pts)
  • 240 lb x 4 reps (+122 pts)
• Incline Dumbbell Bench Press:
  • 60 lb x 10 reps (+72 pts)
  • 70 lb x 10 reps (+82 pts)
  • 80 lb x 10 reps (+94 pts)
  • 90 lb x 10 reps (+108 pts)
  • 95 lb x 10 reps (+115 pts)
  • wasn't expecting to lift this much, but I was able to get some extra motivation from my friend who is an ex-competitive body builder who wanted to workout with me today
• Cable Crossover:
  • 60 lb x 10 reps (+11 pts)
  • 70 lb x 10 reps (+12 pts)
  • 70 lb x 10 reps (+12 pts)
  • 70 lb x 10 reps (+12 pts)
  • SS w/pullups
• Parallel-Grip Pull-Up:
  • 10 reps || weighted || 10 lb (+90 pts)
  • SS w/cable crossovers
• Wide-Grip Pull-Up:
  • 10 reps || weighted || 10 lb (+90 pts)
  • 6 reps || weighted || 10 lb (+46 pts)
  • 4 reps (+23 pts)
  • 6 reps (+39 pts)
  • 8 reps (+57 pts)
  • usually I would say this is terrible, but today we used the I go You go principle which made it even tougher. We might have taken 60 seconds of rest total across all sets; SS w/cable crossover
• Machine Bench Press:
  • 180 lb x 12 reps (+67 pts)
  • 200 lb x 10 reps (+75 pts)
  • 220 lb x 10 reps (+86 pts)
  • 230 lb x 8 reps (+88 pts)
  • 180 lb x 20 reps (+73 pts)
  • 230 lb x 20 reps (+100 pts)
  • 270 lb x 11 reps (+100 pts)
  • 180 lb x 20 reps (+73 pts)
  • set 1-4: decline machine bench; SS w/decline cable fly set 5-8: unilateral bench press; SS w/t-bar row
• Incline Cable Flyes:
  • 40 lb x 10 reps (+16 pts)
  • 40 lb x 10 reps (+16 pts)
  • 50 lb x 10 reps (+17 pts)
  • 50 lb x 8 reps (+16 pts)
  • decline; SS w/decline press
• Wide-Grip Pulldown Behind The Neck:
  • 100 lb x 10 reps (+30 pts)
  • 100 lb x 12 reps (+31 pts)
  • 100 lb x 12 reps (+31 pts)
  • 100 lb x 12 reps (+31 pts)
  • 100 lb x 12 reps (+31 pts)
  • SS w/calf raise
• Seated Cable Row:
  • 160 lb x 10 reps (+49 pts)
  • 170 lb x 10 reps (+52 pts)
  • 180 lb x 10 reps (+56 pts)
  • 190 lb x 10 reps (+60 pts)
  • SS w/calf raise
• T-Bar Row:
  • 90 lb x 15 reps (+34 pts)
  • 90 lb x 15 reps (+34 pts)
  • 90 lb x 15 reps (+34 pts)
  • SS w/machine bench
• Machine Calf Extension:
  • 200 lb x 15 reps (+31 pts)
  • 200 lb x 15 reps (+31 pts)
  • 200 lb x 15 reps (+31 pts)
  • 200 lb x 15 reps (+31 pts)
  • 200 lb x 12 reps (+30 pts)
  • 200 lb x 12 reps (+30 pts)
  • 200 lb x 12 reps (+30 pts)
  • 200 lb x 12 reps (+30 pts)
• Crunch:
  • 30 reps (+15 pts)
• V-Up:
  • 25 reps (+17 pts)
  • 25 reps (+17 pts)
  • 25 reps (+17 pts)
  • 25 reps (+17 pts)
• Side Crunch:
  • 20 reps (+5 pts)
  • 20 reps (+5 pts)
  • 20 reps (+5 pts)
  • 20 reps (+5 pts)
  • 20 reps (+5 pts)
  • 20 reps (+5 pts)
• Other Bodyweight:
  • 100 reps (+40 pts)
  • 100 reps (+40 pts)
  • seated oblique twist