Mar 28 - Thursday Workout

Stretching:

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

Machine Shoulder (Military) Press:

• 140 lb x 20 reps63.5 kg x 20 reps140 lb x 20 reps (+40 pts)
• 180 lb x 12 reps81.6 kg x 12 reps180 lb x 12 reps (+48 pts)
• 200 lb x 12 reps90.7 kg x 12 reps200 lb x 12 reps (+55 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+47 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+47 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+47 pts)

Barbell Shrug:

• 180 lb x 20 reps81.6 kg x 20 reps180 lb x 20 reps (+44 pts)
• 270 lb x 15 reps122.5 kg x 15 reps270 lb x 15 reps (+76 pts)
• 270 lb x 12 reps122.5 kg x 12 reps270 lb x 12 reps (+74 pts)
• 320 lb x 10 reps145.1 kg x 10 reps320 lb x 10 reps (+101 pts)
• 320 lb x 10 reps145.1 kg x 10 reps320 lb x 10 reps (+101 pts)
• 320 lb x 10 reps145.1 kg x 10 reps320 lb x 10 reps (+101 pts)

V-Squat Machine:

• 234 lb x 15 reps106.1 kg x 15 reps234 lb x 15 reps (+72 pts)
• 284 lb x 12 reps128.8 kg x 12 reps284 lb x 12 reps (+98 pts)
• 304 lb x 12 reps137.9 kg x 12 reps304 lb x 12 reps (+112 pts)
• 324 lb x 12 reps147 kg x 12 reps324 lb x 12 reps (+128 pts)
• 344 lb x 12 reps156 kg x 12 reps344 lb x 12 reps (+146 pts)

Leg Press:

• 373 lb x 10 reps169.2 kg x 10 reps373 lb x 10 reps (+49 pts)
• 463 lb x 10 reps210 kg x 10 reps463 lb x 10 reps (+67 pts)
• 553 lb x 10 reps250.8 kg x 10 reps553 lb x 10 reps (+90 pts)
• 553 lb x 20 reps250.8 kg x 20 reps553 lb x 20 reps (+101 pts)
• 643 lb x 10 reps291.7 kg x 10 reps643 lb x 10 reps (+122 pts)
• props to my workout partner today for the motivation on getting me to 20 reps on set 4

Calf Press On The Leg Press Machine:

• 643 lb x 15 reps291.7 kg x 15 reps643 lb x 15 reps (+100 pts)
• 643 lb x 12 reps291.7 kg x 12 reps643 lb x 12 reps (+100 pts)
• 643 lb x 12 reps291.7 kg x 12 reps643 lb x 12 reps (+100 pts)
• 643 lb x 12 reps291.7 kg x 12 reps643 lb x 12 reps (+100 pts)
• 643 lb x 12 reps291.7 kg x 12 reps643 lb x 12 reps (+100 pts)
• 643 lb x 12 reps291.7 kg x 12 reps643 lb x 12 reps (+100 pts)
• 643 lb x 12 reps291.7 kg x 12 reps643 lb x 12 reps (+100 pts)
• 643 lb x 12 reps291.7 kg x 12 reps643 lb x 12 reps (+100 pts)
• 643 lb x 12 reps291.7 kg x 12 reps643 lb x 12 reps (+100 pts)
• 643 lb x 12 reps291.7 kg x 12 reps643 lb x 12 reps (+100 pts)
• SS1

Leg Extensions:

• 150 lb x 15 reps68 kg x 15 reps150 lb x 15 reps (+22 pts)
• 190 lb x 10 reps86.2 kg x 10 reps190 lb x 10 reps (+28 pts)
• 230 lb x 10 reps104.3 kg x 10 reps230 lb x 10 reps (+36 pts)
• 230 lb x 10 reps104.3 kg x 10 reps230 lb x 10 reps (+36 pts)
• 150 lb x 15 reps68 kg x 15 reps150 lb x 15 reps (+22 pts)
• SS1

Lying Leg Curls:

• 70 lb x 20 reps31.8 kg x 20 reps70 lb x 20 reps (+14 pts)
• 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)
• 150 lb x 12 reps68 kg x 12 reps150 lb x 12 reps (+22 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+26 pts)
• SS1

Machine Calf Extension:

• 100 lb x 35 reps45.4 kg x 35 reps100 lb x 35 reps (+19 pts)
• 100 lb x 20 reps45.4 kg x 20 reps100 lb x 20 reps (+17 pts)
• 100 lb x 15 reps45.4 kg x 15 reps100 lb x 15 reps (+16 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+15 pts)
• 100 lb x 13 reps45.4 kg x 13 reps100 lb x 13 reps (+15 pts)
• 100 lb x 7 reps45.4 kg x 7 reps100 lb x 7 reps (+14 pts)
• I-GO-U-GO to 100 reps

Flat Straight Leg Raise:

• 20 reps20 reps20 reps (+5 pts)
• 20 reps20 reps20 reps (+5 pts)
• 20 reps20 reps20 reps (+5 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)

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 vacuums

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)