Mar 29 - Friday Workout

Stretching:

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

Smith Machine Incline Bench Press:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+48 pts)
• 155 lb x 10 reps70.3 kg x 10 reps155 lb x 10 reps (+52 pts)
• 165 lb x 10 reps74.8 kg x 10 reps165 lb x 10 reps (+55 pts)
• 175 lb x 10 reps79.4 kg x 10 reps175 lb x 10 reps (+59 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+61 pts)
• 135 lb x 12 reps61.2 kg x 12 reps135 lb x 12 reps (+46 pts)
• SS1

Seated Cable Row:

• 120 lb x 15 reps54.4 kg x 15 reps120 lb x 15 reps (+40 pts)
• 130 lb x 12 reps59 kg x 12 reps130 lb x 12 reps (+41 pts)
• 140 lb x 15 reps63.5 kg x 15 reps140 lb x 15 reps (+45 pts)
• 150 lb x 15 reps68 kg x 15 reps150 lb x 15 reps (+49 pts)
• 160 lb x 15 reps72.6 kg x 15 reps160 lb x 15 reps (+52 pts)
• 165 lb x 12 reps74.8 kg x 12 reps165 lb x 12 reps (+52 pts)
• SS1

Machine Bench Press:

• 250 lb x 15 reps113.4 kg x 15 reps250 lb x 15 reps (+100 pts)
• 250 lb x 12 reps113.4 kg x 12 reps250 lb x 12 reps (+100 pts)
• 250 lb x 12 reps113.4 kg x 12 reps250 lb x 12 reps (+100 pts)
• 250 lb x 12 reps113.4 kg x 12 reps250 lb x 12 reps (+100 pts)
• 250 lb x 12 reps113.4 kg x 12 reps250 lb x 12 reps (+100 pts)
• 180 lb x 15 reps81.6 kg x 15 reps180 lb x 15 reps (+69 pts)
• SS2

Lat Pulldown:

• 110 lb x 15 reps49.9 kg x 15 reps110 lb x 15 reps (+26 pts)
• 120 lb x 12 reps54.4 kg x 12 reps120 lb x 12 reps (+27 pts)
• 120 lb x 12 reps54.4 kg x 12 reps120 lb x 12 reps (+27 pts)
• 120 lb x 12 reps54.4 kg x 12 reps120 lb x 12 reps (+27 pts)
• 120 lb x 12 reps54.4 kg x 12 reps120 lb x 12 reps (+27 pts)
• 120 lb x 12 reps54.4 kg x 12 reps120 lb x 12 reps (+27 pts)
• SS2

Machine Dips:

• 140 lb x 15 reps63.5 kg x 15 reps140 lb x 15 reps (+21 pts)
• 140 lb x 15 reps63.5 kg x 15 reps140 lb x 15 reps (+21 pts)
• 140 lb x 15 reps63.5 kg x 15 reps140 lb x 15 reps (+21 pts)

Machine Bicep Curls:

• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+9 pts)
• just to see if my wrist still hurts... it does

Cycling (stationary):

• 0:10:00 || 2.9 mi || 145 BPM || 40 %0:10:00 || 2.9 mi || 145 BPM || 40 %0:10:00 || 2.9 mi || 145 BPM || 40 % (+97 pts)

Crunch:

• 50 reps50 reps50 reps (+25 pts)

V-Up:

• 20 reps20 reps20 reps (+14 pts)
• 20 reps20 reps20 reps (+14 pts)
• 20 reps20 reps20 reps (+14 pts)

Knee Tuck:

• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)

Side Crunch:

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