Mar 14 - Thursday Workout

Stretching:

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

Smith Machine Incline Bench Press:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+48 pts)
• 165 lb x 10 reps74.8 kg x 10 reps165 lb x 10 reps (+55 pts)
• 185 lb x 8 reps83.9 kg x 8 reps185 lb x 8 reps (+61 pts)
• 200 lb x 6 reps90.7 kg x 6 reps200 lb x 6 reps (+63 pts)
• 220 lb x 3 reps99.8 kg x 3 reps220 lb x 3 reps (+55 pts)
• 135 lb x 8 reps61.2 kg x 8 reps135 lb x 8 reps (+44 pts)
• drop set at the end

Hammer Grip Incline Dumbbell Bench Press:

• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+36 pts)
• 75 lb x 6 reps34 kg x 6 reps75 lb x 6 reps (+35 pts)
• 60 degree angle

Incline Dumbbell Bench Press:

• 75 lb x 8 reps34 kg x 8 reps75 lb x 8 reps (+85 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+77 pts)
• 45 degree angle

Decline Dumbbell Flyes:

• 45 lb x 10 reps20.4 kg x 10 reps45 lb x 10 reps (+31 pts)
• 50 lb x 8 reps22.7 kg x 8 reps50 lb x 8 reps (+31 pts)
• waiting for a normal bench...

Dumbbell Flyes:

• 55 lb x 8 reps24.9 kg x 8 reps55 lb x 8 reps (+21 pts)
• 55 lb x 8 reps24.9 kg x 8 reps55 lb x 8 reps (+21 pts)

Bent-Arm Dumbbell Pullover:

• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+24 pts)
• 75 lb x 10 reps34 kg x 10 reps75 lb x 10 reps (+26 pts)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+27 pts)

Leg Press:

• 303 lb x 15 reps137.4 kg x 15 reps303 lb x 15 reps (+41 pts)
• 353 lb x 15 reps160.1 kg x 15 reps353 lb x 15 reps (+49 pts)
• 423 lb x 10 reps191.9 kg x 10 reps423 lb x 10 reps (+58 pts)
• 423 lb x 10 reps191.9 kg x 10 reps423 lb x 10 reps (+58 pts)
• 513 lb x 8 reps232.7 kg x 8 reps513 lb x 8 reps (+76 pts)
• 513 lb x 10 reps232.7 kg x 10 reps513 lb x 10 reps (+79 pts)
• 603 lb x 8 reps273.5 kg x 8 reps603 lb x 8 reps (+103 pts)
• 603 lb x 8 reps273.5 kg x 8 reps603 lb x 8 reps (+103 pts)

V-Squat Machine:

• 324 lb x 10 reps147 kg x 10 reps324 lb x 10 reps (+125 pts)
• 354 lb x 10 reps160.6 kg x 10 reps354 lb x 10 reps (+152 pts)
• 404 lb x 8 reps183.3 kg x 8 reps404 lb x 8 reps (+206 pts)
• 404 lb x 8 reps183.3 kg x 8 reps404 lb x 8 reps (+206 pts)
• 404 lb x 8 reps183.3 kg x 8 reps404 lb x 8 reps (+206 pts)
• 404 lb x 8 reps183.3 kg x 8 reps404 lb x 8 reps (+206 pts)

Lying Leg Curls:

• 110 lb x 15 reps49.9 kg x 15 reps110 lb x 15 reps (+17 pts)
• 120 lb x 15 reps54.4 kg x 15 reps120 lb x 15 reps (+18 pts)
• 130 lb x 15 reps59 kg x 15 reps130 lb x 15 reps (+19 pts)
• 140 lb x 12 reps63.5 kg x 12 reps140 lb x 12 reps (+20 pts)
• SS1

Leg Extensions:

• 160 lb x 12 reps72.6 kg x 12 reps160 lb x 12 reps (+23 pts)
• 170 lb x 12 reps77.1 kg x 12 reps170 lb x 12 reps (+25 pts)
• 175 lb x 10 reps79.4 kg x 10 reps175 lb x 10 reps (+25 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+26 pts)
• SS2

Seated Calf Raise:

• 185 lb x 20 reps83.9 kg x 20 reps185 lb x 20 reps (+30 pts)
• 185 lb x 15 reps83.9 kg x 15 reps185 lb x 15 reps (+28 pts)
• 210 lb x 15 reps95.3 kg x 15 reps210 lb x 15 reps (+34 pts)
• 235 lb x 12 reps106.6 kg x 12 reps235 lb x 12 reps (+39 pts)
• SS1

Calf Press On The Leg Press Machine:

• 603 lb x 12 reps273.5 kg x 12 reps603 lb x 12 reps (+100 pts)
• 603 lb x 12 reps273.5 kg x 12 reps603 lb x 12 reps (+100 pts)
• 603 lb x 10 reps273.5 kg x 10 reps603 lb x 10 reps (+100 pts)
• 603 lb x 10 reps273.5 kg x 10 reps603 lb x 10 reps (+100 pts)
• SS2

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)

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)

Other Bodyweight:

• 40 reps40 reps40 reps (+16 pts)
• 40 reps40 reps40 reps (+16 pts)
• bent over oblique twist

Bicycle (abs):

• 100 reps100 reps100 reps (+40 pts)

Oblique Crunch:

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