Apr 1 - 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)
• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+109 pts)
• 205 lb x 8 reps93 kg x 8 reps205 lb x 8 reps (+120 pts)
• 215 lb x 6 reps97.5 kg x 6 reps215 lb x 6 reps (+120 pts)
• 225 lb x 5 reps102.1 kg x 5 reps225 lb x 5 reps (+121 pts)
• 225 lb x 5 reps102.1 kg x 5 reps225 lb x 5 reps (+121 pts)

Lat Pulldown:

• 120 lb x 15 reps54.4 kg x 15 reps120 lb x 15 reps (+28 pts)
• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+30 pts)
• 150 lb x 10 reps68 kg x 10 reps150 lb x 10 reps (+32 pts)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+34 pts)
• 170 lb x 8 reps77.1 kg x 8 reps170 lb x 8 reps (+35 pts)
• 100 lb x 8 reps45.4 kg x 8 reps100 lb x 8 reps (+22 pts)
• drop set at the end

Incline Dumbbell Bench Press:

• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+77 pts)
• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+82 pts)
• 75 lb x 10 reps34 kg x 10 reps75 lb x 10 reps (+88 pts)
• 80 lb x 8 reps36.3 kg x 8 reps80 lb x 8 reps (+91 pts)
• 90 lb x 5 reps40.8 kg x 5 reps90 lb x 5 reps (+91 pts)
• 60 lb x 5 reps27.2 kg x 5 reps60 lb x 5 reps (+61 pts)
• drop set at the end

One Arm Lat Pulldown:

• 70 lb x 15 reps31.8 kg x 15 reps70 lb x 15 reps (+32 pts)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+36 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+45 pts)
• 120 lb x 10 reps54.4 kg x 10 reps120 lb x 10 reps (+59 pts)

Machine Bench Press:

• 270 lb x 20 reps122.5 kg x 20 reps270 lb x 20 reps (+100 pts)
• 250 lb x 20 reps113.4 kg x 20 reps250 lb x 20 reps (+100 pts)

Seated Cable Row:

• 140 lb x 12 reps63.5 kg x 12 reps140 lb x 12 reps (+44 pts)
• 160 lb x 12 reps72.6 kg x 12 reps160 lb x 12 reps (+50 pts)
• 160 lb x 12 reps72.6 kg x 12 reps160 lb x 12 reps (+50 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+56 pts)

Machine Calf Extension:

• 200 lb x 15 reps90.7 kg x 15 reps200 lb x 15 reps (+31 pts)
• 220 lb x 15 reps99.8 kg x 15 reps220 lb x 15 reps (+36 pts)
• 240 lb x 12 reps108.9 kg x 12 reps240 lb x 12 reps (+40 pts)
• 260 lb x 10 reps117.9 kg x 10 reps260 lb x 10 reps (+45 pts)
• 280 lb x 10 reps127 kg x 10 reps280 lb x 10 reps (+51 pts)

Smith Machine Reverse Calf Raises:

• 10 lb x 20 reps4.5 kg x 20 reps10 lb x 20 reps (+9 pts)
• 10 lb x 15 reps4.5 kg x 15 reps10 lb x 15 reps (+8 pts)
• not on a smith machine, just on the regular machine calf extension facing backwards

Calf Press On The Leg Press Machine:

• 633 lb x 10 reps287.1 kg x 10 reps633 lb x 10 reps (+100 pts)
• 633 lb x 10 reps287.1 kg x 10 reps633 lb x 10 reps (+100 pts)
• 633 lb x 10 reps287.1 kg x 10 reps633 lb x 10 reps (+100 pts)
• 633 lb x 10 reps287.1 kg x 10 reps633 lb x 10 reps (+100 pts)
• 633 lb x 10 reps287.1 kg x 10 reps633 lb x 10 reps (+100 pts)

Crunch:

• 50 reps50 reps50 reps (+25 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)

Knee Tuck:

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