Mar 21 - Thursday Workout

Stretching:

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

Barbell Squat:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+82 pts)
• 225 lb x 10 reps102.1 kg x 10 reps225 lb x 10 reps (+142 pts)
• 245 lb x 8 reps111.1 kg x 8 reps245 lb x 8 reps (+157 pts)
• 275 lb x 6 reps124.7 kg x 6 reps275 lb x 6 reps (+180 pts)
• 305 lb x 4 reps138.3 kg x 4 reps305 lb x 4 reps (+189 pts)

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)
• 245 lb x 10 reps111.1 kg x 10 reps245 lb x 10 reps (+163 pts)

Standing Leg Curl:

• 75 lb x 10 reps34 kg x 10 reps75 lb x 10 reps (+13 pts)
• 75 lb x 10 reps34 kg x 10 reps75 lb x 10 reps (+13 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)

Leg Extensions:

• 170 lb x 12 reps77.1 kg x 12 reps170 lb x 12 reps (+25 pts)
• 175 lb x 12 reps79.4 kg x 12 reps175 lb x 12 reps (+26 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+26 pts)
• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+27 pts)

Leg Press:

• 393 lb x 15 reps178.3 kg x 15 reps393 lb x 15 reps (+56 pts)
• 593 lb x 10 reps269 kg x 10 reps593 lb x 10 reps (+103 pts)
• 593 lb x 10 reps269 kg x 10 reps593 lb x 10 reps (+103 pts)
• 593 lb x 10 reps269 kg x 10 reps593 lb x 10 reps (+103 pts)

Calf Press On The Leg Press Machine:

• 593 lb x 10 reps269 kg x 10 reps593 lb x 10 reps (+100 pts)
• 593 lb x 12 reps269 kg x 12 reps593 lb x 12 reps (+100 pts)
• 593 lb x 12 reps269 kg x 12 reps593 lb x 12 reps (+100 pts)
• 593 lb x 12 reps269 kg x 12 reps593 lb x 12 reps (+100 pts)
• 593 lb x 10 reps269 kg x 10 reps593 lb x 10 reps (+100 pts)
• 593 lb x 10 reps269 kg x 10 reps593 lb x 10 reps (+100 pts)
• 593 lb x 10 reps269 kg x 10 reps593 lb x 10 reps (+100 pts)
• 593 lb x 10 reps269 kg x 10 reps593 lb x 10 reps (+100 pts)
• 593 lb x 10 reps269 kg x 10 reps593 lb x 10 reps (+100 pts)
• 593 lb x 10 reps269 kg x 10 reps593 lb x 10 reps (+100 pts)

Crunch:

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

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)

Side Crunch:

• 15 reps15 reps15 reps (+3 pts)
• 15 reps15 reps15 reps (+3 pts)
• 15 reps15 reps15 reps (+3 pts)

Oblique Crunch:

• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)