Mar 12 - Tuesday Workout

Stretching:

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

Barbell Squat:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+82 pts)
• 205 lb x 10 reps93 kg x 10 reps205 lb x 10 reps (+124 pts)
• 225 lb x 8 reps102.1 kg x 8 reps225 lb x 8 reps (+137 pts)
• 245 lb x 6 reps111.1 kg x 6 reps245 lb x 6 reps (+147 pts)
• 275 lb x 4 reps124.7 kg x 4 reps275 lb x 4 reps (+154 pts)
• 305 lb x 2 reps138.3 kg x 2 reps305 lb x 2 reps (+140 pts)

Leg Extensions:

• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+23 pts)
• 170 lb x 10 reps77.1 kg x 10 reps170 lb x 10 reps (+24 pts)
• 175 lb x 10 reps79.4 kg x 10 reps175 lb x 10 reps (+25 pts)
• 175 lb x 10 reps79.4 kg x 10 reps175 lb x 10 reps (+25 pts)
• SS1

V-Squat Machine:

• 304 lb x 10 reps137.9 kg x 10 reps304 lb x 10 reps (+109 pts)
• 324 lb x 10 reps147 kg x 10 reps324 lb x 10 reps (+125 pts)
• 324 lb x 10 reps147 kg x 10 reps324 lb x 10 reps (+125 pts)
• 324 lb x 10 reps147 kg x 10 reps324 lb x 10 reps (+125 pts)
• SS1

Standing Leg Curl:

• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+12 pts)
• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+13 pts)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+13 pts)
• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+14 pts)
• no rest between sets 1,2

Stiff-Legged Barbell Deadlift:

• 155 lb x 10 reps70.3 kg x 10 reps155 lb x 10 reps (+89 pts)
• 205 lb x 10 reps93 kg x 10 reps205 lb x 10 reps (+124 pts)
• 225 lb x 10 reps102.1 kg x 10 reps225 lb x 10 reps (+142 pts)

Calf Press On The Leg Press Machine:

• 593 lb x 12 reps269 kg x 12 reps593 lb x 12 reps (+100 pts)
• 613 lb x 10 reps278.1 kg x 10 reps613 lb x 10 reps (+100 pts)
• 613 lb x 10 reps278.1 kg x 10 reps613 lb x 10 reps (+100 pts)
• 613 lb x 10 reps278.1 kg x 10 reps613 lb x 10 reps (+100 pts)
• 613 lb x 10 reps278.1 kg x 10 reps613 lb x 10 reps (+100 pts)
• 623 lb x 8 reps282.6 kg x 8 reps623 lb x 8 reps (+100 pts)
• 623 lb x 10 reps282.6 kg x 10 reps623 lb x 10 reps (+100 pts)
• 623 lb x 8 reps282.6 kg x 8 reps623 lb x 8 reps (+100 pts)
• 623 lb x 8 reps282.6 kg x 8 reps623 lb x 8 reps (+100 pts)
• 623 lb x 8 reps282.6 kg x 8 reps623 lb x 8 reps (+100 pts)
• SS2

Other Bodyweight:

• 20 reps20 reps20 reps (+8 pts)
• 20 reps20 reps20 reps (+8 pts)
• 15 reps15 reps15 reps (+6 pts)
• 15 reps15 reps15 reps (+6 pts)
• 15 reps15 reps15 reps (+6 pts)
• 15 reps15 reps15 reps (+6 pts)
• SS2; rev calf raises set 1-3; set 4-6 done with abs - lying front kicks

Seated Calf Raise:

• 205 lb x 12 reps93 kg x 12 reps205 lb x 12 reps (+31 pts)
• 205 lb x 12 reps93 kg x 12 reps205 lb x 12 reps (+31 pts)
• 205 lb x 12 reps93 kg x 12 reps205 lb x 12 reps (+31 pts)
• 205 lb x 12 reps93 kg x 12 reps205 lb x 12 reps (+31 pts)

Seated Dumbbell Shoulder Press:

• 42.5 lb x 15 reps19.3 kg x 15 reps42.5 lb x 15 reps (+58 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+75 pts)
• 70 lb x 8 reps31.8 kg x 8 reps70 lb x 8 reps (+77 pts)
• 75 lb x 6 reps34 kg x 6 reps75 lb x 6 reps (+77 pts)
• 80 lb x 4 reps36.3 kg x 4 reps80 lb x 4 reps (+71 pts)

Seated Side Lateral Raise:

• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+9 pts)
• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+9 pts)
• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+9 pts)
• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+9 pts)

Dumbbell Side Lateral Raise:

• 20 lb x 12 reps9.1 kg x 12 reps20 lb x 12 reps (+36 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+37 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+37 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+37 pts)

Barbell Shrug:

• 340 lb x 10 reps154.2 kg x 10 reps340 lb x 10 reps (+116 pts)
• 430 lb x 8 reps195 kg x 8 reps430 lb x 8 reps (+205 pts)
• 340 lb x 10 reps154.2 kg x 10 reps340 lb x 10 reps (+116 pts)
• 250 lb x 15 reps113.4 kg x 15 reps250 lb x 15 reps (+67 pts)
• 250 lb x 15 reps113.4 kg x 15 reps250 lb x 15 reps (+67 pts)

Barbell Shrug Behind The Back:

• 160 lb x 12 reps72.6 kg x 12 reps160 lb x 12 reps (+23 pts)
• 210 lb x 12 reps95.3 kg x 12 reps210 lb x 12 reps (+33 pts)
• 210 lb x 12 reps95.3 kg x 12 reps210 lb x 12 reps (+33 pts)

Crunch:

• 30 reps30 reps30 reps (+15 pts)
• 30 reps30 reps30 reps (+15 pts)
• 30 reps30 reps30 reps (+15 pts)

Flat Straight Leg Raise:

• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• side leg raises

Knee Tuck:

• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)

Oblique V-Ups:

• 15 reps15 reps15 reps (+15 pts)
• 15 reps15 reps15 reps (+15 pts)
• 15 reps15 reps15 reps (+15 pts)
• 15 reps15 reps15 reps (+15 pts)
• 15 reps15 reps15 reps (+15 pts)
• 15 reps15 reps15 reps (+15 pts)