Mar 11 - Monday Workout

Stretching:

• 0:10:000:10:000:10:00 (+2 pts)
• 0:05:000:05:000:05:00 (+2 pts)
• 0:10:000:10:000:10:00 (+2 pts)

Barbell Bench Press:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+82 pts)
• 190 lb x 10 reps86.2 kg x 10 reps190 lb x 10 reps (+112 pts)
• 210 lb x 8 reps95.3 kg x 8 reps210 lb x 8 reps (+124 pts)
• 230 lb x 6 reps104.3 kg x 6 reps230 lb x 6 reps (+133 pts)
• 250 lb x 4 reps113.4 kg x 4 reps250 lb x 4 reps (+130 pts)

Incline Dumbbell Bench Press:

• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+77 pts)
• 75 lb x 8 reps34 kg x 8 reps75 lb x 8 reps (+85 pts)
• 80 lb x 7 reps36.3 kg x 7 reps80 lb x 7 reps (+88 pts)
• 85 lb x 5 reps38.6 kg x 5 reps85 lb x 5 reps (+85 pts)
• 55 lb x 10 reps24.9 kg x 10 reps55 lb x 10 reps (+67 pts)
• drop set at the end

Dumbbell Flyes:

• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+20 pts)
• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+20 pts)
• 50 lb x 8 reps22.7 kg x 8 reps50 lb x 8 reps (+21 pts)
• 55 lb x 6 reps24.9 kg x 6 reps55 lb x 6 reps (+20 pts)

Other Weightlifting:

• 65 lb x 12 reps29.5 kg x 12 reps65 lb x 12 reps (+14 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+14 pts)
• 72.5 lb x 10 reps32.9 kg x 10 reps72.5 lb x 10 reps (+15 pts)
• 72.5 lb x 10 reps32.9 kg x 10 reps72.5 lb x 10 reps (+15 pts)
• kneeling serratus rope pull; SS2

Cable Crossover:

• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+11 pts)
• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+12 pts)
• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+12 pts)
• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+12 pts)
• SS1

Dips - Chest Version:

• 15 reps || weighted || 10 lb15 reps || weighted || 10 lb15 reps || weighted || 10 lb (+89 pts)
• 15 reps || weighted || 10 lb15 reps || weighted || 10 lb15 reps || weighted || 10 lb (+89 pts)
• 15 reps || weighted || 10 lb15 reps || weighted || 10 lb15 reps || weighted || 10 lb (+89 pts)
• 12 reps || weighted || 10 lb12 reps || weighted || 10 lb12 reps || weighted || 10 lb (+68 pts)
• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+54 pts)
• SS3

Parallel-Grip Pull-Up:

• 12 reps || weighted || 10 lb12 reps || weighted || 10 lb12 reps || weighted || 10 lb (+115 pts)
• 10 reps || weighted || 15 lb10 reps || weighted || 15 lb10 reps || weighted || 15 lb (+98 pts)
• 10 reps || weighted || 15 lb10 reps || weighted || 15 lb10 reps || weighted || 15 lb (+98 pts)
• 10 reps || weighted || 15 lb10 reps || weighted || 15 lb10 reps || weighted || 15 lb (+98 pts)
• SS1

Wide-Grip Lat Pulldown:

• 120 lb x 10 reps54.4 kg x 10 reps120 lb x 10 reps (+35 pts)
• 130 lb x 10 reps59 kg x 10 reps130 lb x 10 reps (+37 pts)
• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+40 pts)
• 150 lb x 10 reps68 kg x 10 reps150 lb x 10 reps (+43 pts)
• SS2

Pull-Up:

• 5 reps || weighted || 10 lb5 reps || weighted || 10 lb5 reps || weighted || 10 lb (+58 pts)
• 4 reps || weighted || 10 lb4 reps || weighted || 10 lb4 reps || weighted || 10 lb (+49 pts)
• 6 reps || weighted || 10 lb6 reps || weighted || 10 lb6 reps || weighted || 10 lb (+66 pts)
• 6 reps || weighted || 10 lb6 reps || weighted || 10 lb6 reps || weighted || 10 lb (+66 pts)
• 7 reps || weighted || 10 lb7 reps || weighted || 10 lb7 reps || weighted || 10 lb (+75 pts)
• SS3; set 2 was a drop set. Well, so few reps... I guess I was exhausted at this point... recovering from the flu, and being on my 3rd round of super set exercises with only 30 second breaks in between sets... then I threw up a little in my mouth. yuck. tic tac anyone?

Close-Grip Front Lat Pulldown:

• 120 lb x 12 reps54.4 kg x 12 reps120 lb x 12 reps (+18 pts)
• 140 lb x 12 reps63.5 kg x 12 reps140 lb x 12 reps (+20 pts)
• 140 lb x 12 reps63.5 kg x 12 reps140 lb x 12 reps (+20 pts)
• SS4

Calf Press On The Leg Press Machine:

• 503 lb x 15 reps228.2 kg x 15 reps503 lb x 15 reps (+73 pts)
• 553 lb x 10 reps250.8 kg x 10 reps553 lb x 10 reps (+97 pts)
• 553 lb x 10 reps250.8 kg x 10 reps553 lb x 10 reps (+97 pts)
• 573 lb x 8 reps259.9 kg x 8 reps573 lb x 8 reps (+100 pts)
• 573 lb x 8 reps259.9 kg x 8 reps573 lb x 8 reps (+100 pts)
• 573 lb x 10 reps259.9 kg x 10 reps573 lb x 10 reps (+100 pts)
• 573 lb x 10 reps259.9 kg x 10 reps573 lb x 10 reps (+100 pts)
• 573 lb x 10 reps259.9 kg x 10 reps573 lb x 10 reps (+100 pts)
• 573 lb x 10 reps259.9 kg x 10 reps573 lb x 10 reps (+100 pts)
• 573 lb x 10 reps259.9 kg x 10 reps573 lb x 10 reps (+100 pts)
• SS4 starting on set 6

Crunch:

• 50 reps50 reps50 reps (+25 pts)

Reverse Crunch:

• 20 reps20 reps20 reps (+26 pts)
• 20 reps20 reps20 reps (+26 pts)
• 20 reps20 reps20 reps (+26 pts)
• 20 reps20 reps20 reps (+26 pts)

Other Bodyweight:

• 100 reps100 reps100 reps (+40 pts)
• 100 reps100 reps100 reps (+40 pts)
• seated oblique twist

Oblique Crunch:

• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)