Apr 16 - Tuesday 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)
• 265 lb x 8 reps120.2 kg x 8 reps265 lb x 8 reps (+180 pts)
• 285 lb x 6 reps129.3 kg x 6 reps285 lb x 6 reps (+192 pts)

Squat Lockout:

• 285 lb x 5 reps129.3 kg x 5 reps285 lb x 5 reps (+45 pts)
• 305 lb x 5 reps138.3 kg x 5 reps305 lb x 5 reps (+51 pts)

Lying Leg Curls:

• 130 lb x 15 reps59 kg x 15 reps130 lb x 15 reps (+19 pts)
• 140 lb x 15 reps63.5 kg x 15 reps140 lb x 15 reps (+21 pts)
• 150 lb x 12 reps68 kg x 12 reps150 lb x 12 reps (+22 pts)
• 160 lb x 12 reps72.6 kg x 12 reps160 lb x 12 reps (+23 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 15 reps102.1 kg x 15 reps225 lb x 15 reps (+37 pts)
• 225 lb x 15 reps102.1 kg x 15 reps225 lb x 15 reps (+37 pts)
• SS1

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)
• 255 lb x 8 reps115.7 kg x 8 reps255 lb x 8 reps (+168 pts)

Leg Press:

• 393 lb x 10 reps178.3 kg x 10 reps393 lb x 10 reps (+53 pts)
• 483 lb x 10 reps219.1 kg x 10 reps483 lb x 10 reps (+71 pts)
• 573 lb x 10 reps259.9 kg x 10 reps573 lb x 10 reps (+97 pts)
• 623 lb x 10 reps282.6 kg x 10 reps623 lb x 10 reps (+114 pts)
• 643 lb x 10 reps291.7 kg x 10 reps643 lb x 10 reps (+122 pts)
• SS2

Calf Press On The Leg Press Machine:

• 483 lb x 15 reps219.1 kg x 15 reps483 lb x 15 reps (+64 pts)
• 573 lb x 15 reps259.9 kg x 15 reps573 lb x 15 reps (+100 pts)
• 623 lb x 10 reps282.6 kg x 10 reps623 lb x 10 reps (+100 pts)
• 643 lb x 10 reps291.7 kg x 10 reps643 lb x 10 reps (+100 pts)
• 643 lb x 10 reps291.7 kg x 10 reps643 lb x 10 reps (+100 pts)

Flat Straight Leg Raise:

• 20 reps20 reps20 reps (+5 pts)
• 20 reps20 reps20 reps (+5 pts)
• 20 reps20 reps20 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)

Other Cardio:

• 0:00:30 || The Gods Hate Me!0:00:30 || The Gods Hate Me!0:00:30 || The Gods Hate Me! (+2 pts)
• 0:00:30 || The Gods Hate Me!0:00:30 || The Gods Hate Me!0:00:30 || The Gods Hate Me! (+2 pts)
• 0:00:30 || The Gods Hate Me!0:00:30 || The Gods Hate Me!0:00:30 || The Gods Hate Me! (+2 pts)
• 0:00:30 || The Gods Hate Me!0:00:30 || The Gods Hate Me!0:00:30 || The Gods Hate Me! (+2 pts)
• stomach vacuums

Oblique V-Ups:

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

Spark Circuit (Bodyweight):

• 10 reps || 10 reps || 15 sec || 10 reps || 8 reps || 15 reps10 reps || 10 reps || 15 sec || 10 reps || 8 reps || 15 reps10 reps || 10 reps || 15 sec || 10 reps || 8 reps || 15 reps (+50 pts)
• 10 reps || 10 reps || 15 sec || 10 reps || 8 reps || 15 reps10 reps || 10 reps || 15 sec || 10 reps || 8 reps || 15 reps10 reps || 10 reps || 15 sec || 10 reps || 8 reps || 15 reps (+50 pts)
• 10 reps || 10 reps || 15 sec || 10 reps || 8 reps || 15 reps10 reps || 10 reps || 15 sec || 10 reps || 8 reps || 15 reps10 reps || 10 reps || 15 sec || 10 reps || 8 reps || 15 reps (+50 pts)
• 10 reps || 10 reps || 15 sec || 10 reps || 8 reps || 15 reps10 reps || 10 reps || 15 sec || 10 reps || 8 reps || 15 reps10 reps || 10 reps || 15 sec || 10 reps || 8 reps || 15 reps (+50 pts)
• no rest between each activity. 30 sec rest between each circuit