Mar 13 - Wednesday 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)

Isolateral Plate Loaded Row:

• 230 lb x 15 reps104.3 kg x 15 reps230 lb x 15 reps (+90 pts)
• 300 lb x 10 reps136.1 kg x 10 reps300 lb x 10 reps (+135 pts)
• 320 lb x 8 reps145.1 kg x 8 reps320 lb x 8 reps (+150 pts)
• 320 lb x 8 reps145.1 kg x 8 reps320 lb x 8 reps (+150 pts)
• 330 lb x 8 reps149.7 kg x 8 reps330 lb x 8 reps (+160 pts)
• 330 lb x 8 reps149.7 kg x 8 reps330 lb x 8 reps (+160 pts)

One Arm Lat Pulldown:

• 85 lb x 20 reps38.6 kg x 20 reps85 lb x 20 reps (+41 pts)
• 100 lb x 12 reps45.4 kg x 12 reps100 lb x 12 reps (+46 pts)
• 120 lb x 12 reps54.4 kg x 12 reps120 lb x 12 reps (+60 pts)

Seated Cable Row:

• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+49 pts)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+49 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+56 pts)
• 200 lb x 10 reps90.7 kg x 10 reps200 lb x 10 reps (+64 pts)

One-Arm Dumbbell Row:

• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+52 pts)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+52 pts)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+52 pts)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+52 pts)

Reverse Grip Triceps Pushdown:

• 15 lb x 10 reps6.8 kg x 10 reps15 lb x 10 reps (+8 pts)
• 15 lb x 10 reps6.8 kg x 10 reps15 lb x 10 reps (+8 pts)
• 15 lb x 10 reps6.8 kg x 10 reps15 lb x 10 reps (+8 pts)
• 15 lb x 10 reps6.8 kg x 10 reps15 lb x 10 reps (+8 pts)
• 1 arm; no breaks between any sets

Triceps Pushdown - V-Bar Attachment:

• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+12 pts)
• 72.5 lb x 10 reps32.9 kg x 10 reps72.5 lb x 10 reps (+12 pts)
• 80 lb x 8 reps36.3 kg x 8 reps80 lb x 8 reps (+12 pts)
• 80 lb x 8 reps36.3 kg x 8 reps80 lb x 8 reps (+12 pts)

Lying Dumbbell Tricep Extension:

• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+18 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+18 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+18 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+18 pts)
• SS1

Bench Dip (Seated Dip):

• 20 reps20 reps20 reps (+32 pts)
• 20 reps20 reps20 reps (+32 pts)
• 25 reps25 reps25 reps (+42 pts)
• 25 reps25 reps25 reps (+42 pts)
• SS2

Hammer Dumbbell Curl:

• 25 lb x 15 reps11.3 kg x 15 reps25 lb x 15 reps (+19 pts)
• 25 lb x 15 reps11.3 kg x 15 reps25 lb x 15 reps (+19 pts)
• 25 lb x 15 reps11.3 kg x 15 reps25 lb x 15 reps (+19 pts)
• 25 lb x 15 reps11.3 kg x 15 reps25 lb x 15 reps (+19 pts)
• SS1

Seated Hammer Dumbbell Curl:

• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+16 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+16 pts)
• 25 lb x 15 reps11.3 kg x 15 reps25 lb x 15 reps (+17 pts)
• 25 lb x 15 reps11.3 kg x 15 reps25 lb x 15 reps (+17 pts)

Machine Calf Extension:

• 200 lb x 15 reps90.7 kg x 15 reps200 lb x 15 reps (+31 pts)
• 200 lb x 12 reps90.7 kg x 12 reps200 lb x 12 reps (+30 pts)
• 200 lb x 10 reps90.7 kg x 10 reps200 lb x 10 reps (+30 pts)
• 200 lb x 10 reps90.7 kg x 10 reps200 lb x 10 reps (+30 pts)

V-Up:

• 25 reps25 reps25 reps (+17 pts)
• 25 reps25 reps25 reps (+17 pts)
• 25 reps25 reps25 reps (+17 pts)

Flat Straight Leg Raise:

• 30 reps30 reps30 reps (+6 pts)
• 30 reps30 reps30 reps (+6 pts)
• 30 reps30 reps30 reps (+6 pts)

Other Cardio:

• 0:00:20 || The Gods Hate Me!0:00:20 || The Gods Hate Me!0:00:20 || The Gods Hate Me! (+2 pts)
• 0:00:20 || The Gods Hate Me!0:00:20 || The Gods Hate Me!0:00:20 || The Gods Hate Me! (+2 pts)
• 0:00:20 || The Gods Hate Me!0:00:20 || The Gods Hate Me!0:00:20 || The Gods Hate Me! (+2 pts)
• 0:00:20 || The Gods Hate Me!0:00:20 || The Gods Hate Me!0:00:20 || The Gods Hate Me! (+2 pts)
• stomach vacuums

Side Crunch:

• 20 reps20 reps20 reps (+5 pts)
• 20 reps20 reps20 reps (+5 pts)
• 20 reps20 reps20 reps (+5 pts)
• 20 reps20 reps20 reps (+5 pts)
• 20 reps20 reps20 reps (+5 pts)
• 20 reps20 reps20 reps (+5 pts)
• 20 reps20 reps20 reps (+5 pts)
• 20 reps20 reps20 reps (+5 pts)
• 20 reps20 reps20 reps (+5 pts)
• 20 reps20 reps20 reps (+5 pts)