Mar 18 - Monday Workout

Stretching:

• 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)
• 195 lb x 10 reps88.5 kg x 10 reps195 lb x 10 reps (+116 pts)
• 215 lb x 8 reps97.5 kg x 8 reps215 lb x 8 reps (+128 pts)
• 235 lb x 6 reps106.6 kg x 6 reps235 lb x 6 reps (+137 pts)
• 255 lb x 4 reps115.7 kg x 4 reps255 lb x 4 reps (+135 pts)

Barbell Incline Bench Press:

• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+48 pts)
• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+51 pts)
• 75 lb x 10 reps34 kg x 10 reps75 lb x 10 reps (+53 pts)
• 80 lb x 7 reps36.3 kg x 7 reps80 lb x 7 reps (+51 pts)
• 75 lb x 10 reps34 kg x 10 reps75 lb x 10 reps (+53 pts)

Machine Chest Fly (Pec Deck):

• 120 lb x 10 reps54.4 kg x 10 reps120 lb x 10 reps (+17 pts)
• 130 lb x 10 reps59 kg x 10 reps130 lb x 10 reps (+18 pts)
• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+20 pts)
• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+20 pts)

Cable Crossover:

• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+11 pts)
• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+11 pts)
• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+11 pts)
• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+11 pts)
• SS w/parallel pullups

Parallel-Grip Pull-Up:

• 12 reps12 reps12 reps (+97 pts)
• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+90 pts)
• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+90 pts)
• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+90 pts)
• SS w/cable crossover

Wide-Grip Lat Pulldown:

• 125 lb x 12 reps56.7 kg x 12 reps125 lb x 12 reps (+37 pts)
• 130 lb x 12 reps59 kg x 12 reps130 lb x 12 reps (+38 pts)
• 140 lb x 12 reps63.5 kg x 12 reps140 lb x 12 reps (+41 pts)
• 145 lb x 12 reps65.8 kg x 12 reps145 lb x 12 reps (+42 pts)

Wide-Grip Pulldown Behind The Neck:

• 105 lb x 12 reps47.6 kg x 12 reps105 lb x 12 reps (+32 pts)
• 105 lb x 12 reps47.6 kg x 12 reps105 lb x 12 reps (+32 pts)
• 105 lb x 12 reps47.6 kg x 12 reps105 lb x 12 reps (+32 pts)

Close-Grip Front Lat Pulldown:

• 130 lb x 12 reps59 kg x 12 reps130 lb x 12 reps (+19 pts)
• 140 lb x 12 reps63.5 kg x 12 reps140 lb x 12 reps (+20 pts)

T-Bar Row:

• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+34 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+34 pts)
• 110 lb x 10 reps49.9 kg x 10 reps110 lb x 10 reps (+37 pts)
• 110 lb x 10 reps49.9 kg x 10 reps110 lb x 10 reps (+37 pts)
• 120 lb x 10 reps54.4 kg x 10 reps120 lb x 10 reps (+39 pts)
• 90 lb x 22 reps40.8 kg x 22 reps90 lb x 22 reps (+36 pts)
• SS w/calf press

Calf Press On The Leg Press Machine:

• 593 lb x 15 reps269 kg x 15 reps593 lb x 15 reps (+100 pts)
• 593 lb x 15 reps269 kg x 15 reps593 lb x 15 reps (+100 pts)
• 613 lb x 12 reps278.1 kg x 12 reps613 lb x 12 reps (+100 pts)
• 613 lb x 12 reps278.1 kg x 12 reps613 lb x 12 reps (+100 pts)
• 613 lb x 12 reps278.1 kg x 12 reps613 lb x 12 reps (+100 pts)
• 613 lb x 12 reps278.1 kg x 12 reps613 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)

Other Bodyweight:

• 20 reps20 reps20 reps (+8 pts)
• 20 reps20 reps20 reps (+8 pts)
• 15 reps15 reps15 reps (+6 pts)
• 100 reps100 reps100 reps (+40 pts)
• 100 reps100 reps100 reps (+40 pts)
• 15 reps15 reps15 reps (+6 pts)
• 15 reps15 reps15 reps (+6 pts)
• 15 reps15 reps15 reps (+6 pts)
• set 1-3 rev calf raise SS w/calf press; set 4,5 seated oblique twist; set 6-8 lying front kick

Crunch:

• 50 reps50 reps50 reps (+25 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:

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