Mar 15 - Friday Workout

Stretching:

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

Seated Dumbbell Shoulder Press:

• 40 lb x 15 reps18.1 kg x 15 reps40 lb x 15 reps (+57 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 6 reps36.3 kg x 6 reps80 lb x 6 reps (+83 pts)

Barbell Rear Delt Row:

• 135 lb x 10 reps61.2 kg x 10 reps135 lb x 10 reps (+29 pts)
• 145 lb x 8 reps65.8 kg x 8 reps145 lb x 8 reps (+30 pts)
• 150 lb x 8 reps68 kg x 8 reps150 lb x 8 reps (+31 pts)
• 155 lb x 8 reps70.3 kg x 8 reps155 lb x 8 reps (+32 pts)
• 160 lb x 6 reps72.6 kg x 6 reps160 lb x 6 reps (+31 pts)

Seated Side Lateral Raise:

• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+9 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+9 pts)
• 30 lb x 12 reps13.6 kg x 12 reps30 lb x 12 reps (+9 pts)
• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+9 pts)
• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+9 pts)

Front Dumbbell Raise:

• 25 lb x 8 reps11.3 kg x 8 reps25 lb x 8 reps (+17 pts)
• 25 lb x 8 reps11.3 kg x 8 reps25 lb x 8 reps (+17 pts)
• 30 lb x 8 reps13.6 kg x 8 reps30 lb x 8 reps (+18 pts)
• 30 lb x 8 reps13.6 kg x 8 reps30 lb x 8 reps (+18 pts)

Close-Grip Barbell Bench Press:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+82 pts)
• 155 lb x 10 reps70.3 kg x 10 reps155 lb x 10 reps (+89 pts)
• 165 lb x 8 reps74.8 kg x 8 reps165 lb x 8 reps (+91 pts)
• 175 lb x 8 reps79.4 kg x 8 reps175 lb x 8 reps (+98 pts)
• 185 lb x 8 reps83.9 kg x 8 reps185 lb x 8 reps (+105 pts)
• 195 lb x 8 reps88.5 kg x 8 reps195 lb x 8 reps (+112 pts)

Dips - Triceps Version:

• 15 reps || weighted || 10 lb15 reps || weighted || 10 lb15 reps || weighted || 10 lb (+98 pts)
• 12 reps || weighted || 25 lb12 reps || weighted || 25 lb12 reps || weighted || 25 lb (+95 pts)
• 12 reps || weighted || 25 lb12 reps || weighted || 25 lb12 reps || weighted || 25 lb (+95 pts)
• 12 reps || weighted || 35 lb12 reps || weighted || 35 lb12 reps || weighted || 35 lb (+110 pts)
• 10 reps || weighted || 45 lb10 reps || weighted || 45 lb10 reps || weighted || 45 lb (+102 pts)
• 10 reps || weighted || 55 lb10 reps || weighted || 55 lb10 reps || weighted || 55 lb (+116 pts)

Triceps Pushdown:

• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+13 pts)
• 80 lb x 5 reps36.3 kg x 5 reps80 lb x 5 reps (+11 pts)
• 72.5 lb x 5 reps32.9 kg x 5 reps72.5 lb x 5 reps (+10 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+12 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+12 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+12 pts)
• set 3 was a drop set

Machine Bench Press:

• 180 lb x 15 reps81.6 kg x 15 reps180 lb x 15 reps (+69 pts)
• reverse close grip

Dumbbell Bench Press:

• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+50 pts)
• 50 lb x 12 reps22.7 kg x 12 reps50 lb x 12 reps (+63 pts)
• 50 lb x 12 reps22.7 kg x 12 reps50 lb x 12 reps (+63 pts)
• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+61 pts)
• close supine grip

Lying Dumbbell Tricep Extension:

• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+19 pts)
• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+19 pts)

Dumbbell 2-Arm Triceps Extension:

• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+12 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 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)
• 75 lb x 10 reps34 kg x 10 reps75 lb x 10 reps (+13 pts)

Hammer Dumbbell Curl:

• 35 lb x 15 reps15.9 kg x 15 reps35 lb x 15 reps (+21 pts)
• 35 lb x 15 reps15.9 kg x 15 reps35 lb x 15 reps (+21 pts)
• 37.5 lb x 10 reps17 kg x 10 reps37.5 lb x 10 reps (+20 pts)
• 35 lb x 15 reps15.9 kg x 15 reps35 lb x 15 reps (+21 pts)
• 35 lb x 15 reps15.9 kg x 15 reps35 lb x 15 reps (+21 pts)
• 45 lb x 10 reps20.4 kg x 10 reps45 lb x 10 reps (+21 pts)
• 35 lb x 15 reps15.9 kg x 15 reps35 lb x 15 reps (+21 pts)

Cable Hammer Curls - Rope Attachment:

• 35 lb x 15 reps15.9 kg x 15 reps35 lb x 15 reps (+10 pts)
• 35 lb x 15 reps15.9 kg x 15 reps35 lb x 15 reps (+10 pts)
• 35 lb x 15 reps15.9 kg x 15 reps35 lb x 15 reps (+10 pts)
• 35 lb x 20 reps15.9 kg x 20 reps35 lb x 20 reps (+11 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)
• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+8 pts)
• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+8 pts)
• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+8 pts)
• 1 arm; no rest between sets 1,2

Seated Hammer Dumbbell Curl:

• 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)
• 30 lb x 12 reps13.6 kg x 12 reps30 lb x 12 reps (+17 pts)
• 30 lb x 12 reps13.6 kg x 12 reps30 lb x 12 reps (+17 pts)

Palms-Down Dumbbell Wrist Curl Over A Bench:

• 12.5 lb x 15 reps5.7 kg x 15 reps12.5 lb x 15 reps (+18 pts)
• 12.5 lb x 15 reps5.7 kg x 15 reps12.5 lb x 15 reps (+18 pts)
• 12.5 lb x 15 reps5.7 kg x 15 reps12.5 lb x 15 reps (+18 pts)
• 12.5 lb x 15 reps5.7 kg x 15 reps12.5 lb x 15 reps (+18 pts)
• 12.5 lb x 15 reps5.7 kg x 15 reps12.5 lb x 15 reps (+18 pts)
• 12.5 lb x 15 reps5.7 kg x 15 reps12.5 lb x 15 reps (+18 pts)

Palms-Up Dumbbell Wrist Curl Over A Bench:

• 12.5 lb x 15 reps5.7 kg x 15 reps12.5 lb x 15 reps (+18 pts)
• 12.5 lb x 15 reps5.7 kg x 15 reps12.5 lb x 15 reps (+18 pts)
• 12.5 lb x 15 reps5.7 kg x 15 reps12.5 lb x 15 reps (+18 pts)
• 12.5 lb x 15 reps5.7 kg x 15 reps12.5 lb x 15 reps (+18 pts)
• 12.5 lb x 15 reps5.7 kg x 15 reps12.5 lb x 15 reps (+18 pts)
• 12.5 lb x 15 reps5.7 kg x 15 reps12.5 lb x 15 reps (+18 pts)

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 12 reps250.8 kg x 12 reps553 lb x 12 reps (+99 pts)
• 553 lb x 12 reps250.8 kg x 12 reps553 lb x 12 reps (+99 pts)
• 623 lb x 10 reps282.6 kg x 10 reps623 lb x 10 reps (+100 pts)
• 623 lb x 10 reps282.6 kg x 10 reps623 lb x 10 reps (+100 pts)
• 623 lb x 10 reps282.6 kg x 10 reps623 lb x 10 reps (+100 pts)
• 623 lb x 10 reps282.6 kg x 10 reps623 lb x 10 reps (+100 pts)
• 623 lb x 10 reps282.6 kg x 10 reps623 lb x 10 reps (+100 pts)
• 673 lb x 10 reps305.3 kg x 10 reps673 lb x 10 reps (+100 pts)
• 743 lb x 8 reps337 kg x 8 reps743 lb x 8 reps (+100 pts)
• 743 lb x 8 reps337 kg x 8 reps743 lb x 8 reps (+100 pts)

Other Bodyweight:

• 20 reps20 reps20 reps (+8 pts)
• 20 reps20 reps20 reps (+8 pts)
• reverse calf raises during calf press rest break

Crunch:

• 50 reps50 reps50 reps (+25 pts)

Dip Station Straight Leg Raise:

• 15 reps15 reps15 reps (+6 pts)
• 15 reps15 reps15 reps (+6 pts)
• 15 reps15 reps15 reps (+6 pts)

Cable Crunch:

• 57.5 lb x 15 reps26.1 kg x 15 reps57.5 lb x 15 reps (+12 pts)
• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+12 pts)
• 65 lb x 25 reps29.5 kg x 25 reps65 lb x 25 reps (+14 pts)
• 65 lb x 25 reps29.5 kg x 25 reps65 lb x 25 reps (+14 pts)

Woodchoppers:

• 20 lb x 15 reps9.1 kg x 15 reps20 lb x 15 reps (+19 pts)
• 20 lb x 15 reps9.1 kg x 15 reps20 lb x 15 reps (+19 pts)
• 30 lb x 15 reps13.6 kg x 15 reps30 lb x 15 reps (+20 pts)
• 30 lb x 15 reps13.6 kg x 15 reps30 lb x 15 reps (+20 pts)

Weighted Decline Sit-Up:

• 20 reps20 reps20 reps (+29 pts)
• 20 reps20 reps20 reps (+29 pts)
• 20 reps20 reps20 reps (+29 pts)