Mar 27 - Wednesday 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)
• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+109 pts)
• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+109 pts)
• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+109 pts)
• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+109 pts)

Isolateral Plate Loaded Row:

• 180 lb x 20 reps81.6 kg x 20 reps180 lb x 20 reps (+67 pts)
• 250 lb x 10 reps113.4 kg x 10 reps250 lb x 10 reps (+97 pts)
• 300 lb x 10 reps136.1 kg x 10 reps300 lb x 10 reps (+135 pts)
• 250 lb x 10 reps113.4 kg x 10 reps250 lb x 10 reps (+97 pts)
• 180 lb x 12 reps81.6 kg x 12 reps180 lb x 12 reps (+62 pts)
• 180 lb x 12 reps81.6 kg x 12 reps180 lb x 12 reps (+62 pts)

Decline Barbell Bench Press:

• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+74 pts)
• 205 lb x 10 reps93 kg x 10 reps205 lb x 10 reps (+85 pts)
• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+74 pts)
• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+74 pts)
• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+74 pts)

Close-Grip Front Lat Pulldown:

• 120 lb x 12 reps54.4 kg x 12 reps120 lb x 12 reps (+18 pts)
• 120 lb x 12 reps54.4 kg x 12 reps120 lb x 12 reps (+18 pts)
• 130 lb x 12 reps59 kg x 12 reps130 lb x 12 reps (+19 pts)
• 130 lb x 12 reps59 kg x 12 reps130 lb x 12 reps (+19 pts)
• 130 lb x 12 reps59 kg x 12 reps130 lb x 12 reps (+19 pts)
• SS1

Seated Calf Raise:

• 205 lb x 15 reps93 kg x 15 reps205 lb x 15 reps (+33 pts)
• 205 lb x 15 reps93 kg x 15 reps205 lb x 15 reps (+33 pts)
• 225 lb x 12 reps102.1 kg x 12 reps225 lb x 12 reps (+36 pts)
• 225 lb x 12 reps102.1 kg x 12 reps225 lb x 12 reps (+36 pts)
• 225 lb x 12 reps102.1 kg x 12 reps225 lb x 12 reps (+36 pts)

Hyperextension:

• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• part of a 3 min nonstop roman chairs exercise

Reverse Hyperextension:

• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• part of a 3 min nonstop roman chairs exercise

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)

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 vaccums

Other Bodyweight:

• 100 reps100 reps100 reps (+40 pts)
• 100 reps100 reps100 reps (+40 pts)
• seated oblique twist

Oblique V-Ups:

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

Bicycle (abs):

• 100 reps100 reps100 reps (+40 pts)