May 20 - Monday Workout

Stretching:

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

Barbell Squat:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+82 pts)
• 225 lb x 12 reps102.1 kg x 12 reps225 lb x 12 reps (+146 pts)
• 245 lb x 10 reps111.1 kg x 10 reps245 lb x 10 reps (+163 pts)
• 255 lb x 8 reps115.7 kg x 8 reps255 lb x 8 reps (+168 pts)
• 260 lb x 8 reps117.9 kg x 8 reps260 lb x 8 reps (+174 pts)
• 265 lb x 8 reps120.2 kg x 8 reps265 lb x 8 reps (+180 pts)

Front Barbell Squat:

• 135 lb x 8 reps61.2 kg x 8 reps135 lb x 8 reps (+75 pts)
• 135 lb x 5 reps61.2 kg x 5 reps135 lb x 5 reps (+66 pts)
• 115 lb x 10 reps52.2 kg x 10 reps115 lb x 10 reps (+68 pts)
• 115 lb x 10 reps52.2 kg x 10 reps115 lb x 10 reps (+68 pts)
• 115 lb x 10 reps52.2 kg x 10 reps115 lb x 10 reps (+68 pts)
• SS1; my grip sucks at this; somehow the barbell just discomforts my shoulders/chest and that's what fails

Leg Extensions:

• 150 lb x 12 reps68 kg x 12 reps150 lb x 12 reps (+22 pts)
• 170 lb x 12 reps77.1 kg x 12 reps170 lb x 12 reps (+25 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+26 pts)
• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+27 pts)
• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+27 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)
• 215 lb x 10 reps97.5 kg x 10 reps215 lb x 10 reps (+133 pts)
• 215 lb x 10 reps97.5 kg x 10 reps215 lb x 10 reps (+133 pts)
• SS2

Standing Leg Curl:

• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+13 pts)
• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+14 pts)
• 95 lb x 10 reps43.1 kg x 10 reps95 lb x 10 reps (+14 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+15 pts)
• SS2

Leg Press:

• 303 lb x 20 reps137.4 kg x 20 reps303 lb x 20 reps (+43 pts)
• 393 lb x 20 reps178.3 kg x 20 reps393 lb x 20 reps (+59 pts)
• 483 lb x 12 reps219.1 kg x 12 reps483 lb x 12 reps (+73 pts)
• 573 lb x 10 reps259.9 kg x 10 reps573 lb x 10 reps (+97 pts)
• 623 lb x 8 reps282.6 kg x 8 reps623 lb x 8 reps (+110 pts)
• SS3

Calf Press On The Leg Press Machine:

• 393 lb x 20 reps178.3 kg x 20 reps393 lb x 20 reps (+36 pts)
• 483 lb x 20 reps219.1 kg x 20 reps483 lb x 20 reps (+67 pts)
• 573 lb x 15 reps259.9 kg x 15 reps573 lb x 15 reps (+100 pts)
• 623 lb x 15 reps282.6 kg x 15 reps623 lb x 15 reps (+100 pts)
• 623 lb x 10 reps282.6 kg x 10 reps623 lb x 10 reps (+100 pts)
• 623 lb x 12 reps282.6 kg x 12 reps623 lb x 12 reps (+100 pts)
• 623 lb x 12 reps282.6 kg x 12 reps623 lb x 12 reps (+100 pts)
• 623 lb x 12 reps282.6 kg x 12 reps623 lb x 12 reps (+100 pts)
• 623 lb x 12 reps282.6 kg x 12 reps623 lb x 12 reps (+100 pts)
• 623 lb x 12 reps282.6 kg x 12 reps623 lb x 12 reps (+100 pts)
• SS3 / SS4

Abductor Machine:

• 70 lb x 20 reps31.8 kg x 20 reps70 lb x 20 reps (+12 pts)
• 70 lb x 20 reps31.8 kg x 20 reps70 lb x 20 reps (+12 pts)
• 80 lb x 20 reps36.3 kg x 20 reps80 lb x 20 reps (+13 pts)
• 90 lb x 15 reps40.8 kg x 15 reps90 lb x 15 reps (+13 pts)
• 90 lb x 15 reps40.8 kg x 15 reps90 lb x 15 reps (+13 pts)
• SS4

Seated Calf Raise:

• 185 lb x 20 reps83.9 kg x 20 reps185 lb x 20 reps (+30 pts)
• 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)
• 205 lb x 15 reps93 kg x 15 reps205 lb x 15 reps (+33 pts)
• SS5

Smith Machine Reverse Calf Raises:

• 40 lb x 15 reps18.1 kg x 15 reps40 lb x 15 reps (+10 pts)
• 40 lb x 15 reps18.1 kg x 15 reps40 lb x 15 reps (+10 pts)
• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+10 pts)
• 10 lb x 10 reps4.5 kg x 10 reps10 lb x 10 reps (+8 pts)
• SS5; reverse on calf extension machine

Weighted Decline Crunch:

• 35 lb x 25 reps15.9 kg x 25 reps35 lb x 25 reps (+59 pts)
• 35 lb x 30 reps15.9 kg x 30 reps35 lb x 30 reps (+75 pts)
• 35 lb x 25 reps15.9 kg x 25 reps35 lb x 25 reps (+59 pts)
• 35 lb x 30 reps15.9 kg x 30 reps35 lb x 30 reps (+75 pts)
• SS6

Reverse Crunch:

• 25 reps25 reps25 reps (+32 pts)
• 25 reps25 reps25 reps (+32 pts)
• 25 reps25 reps25 reps (+32 pts)
• 25 reps25 reps25 reps (+32 pts)
• SS6 *hanging

Dumbbell Side Bend:

• 45 lb x 25 reps20.4 kg x 25 reps45 lb x 25 reps (+37 pts)
• 50 lb x 25 reps22.7 kg x 25 reps50 lb x 25 reps (+38 pts)
• 50 lb x 25 reps22.7 kg x 25 reps50 lb x 25 reps (+38 pts)
• 50 lb x 25 reps22.7 kg x 25 reps50 lb x 25 reps (+38 pts)
• SS6

Cable Crunch:

• 65 lb x 50 reps29.5 kg x 50 reps65 lb x 50 reps (+17 pts)
• ab finisher

Barbell Bench Press:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+84 pts)
• 195 lb x 10 reps88.5 kg x 10 reps195 lb x 10 reps (+119 pts)
• 205 lb x 8 reps93 kg x 8 reps205 lb x 8 reps (+123 pts)
• 215 lb x 8 reps97.5 kg x 8 reps215 lb x 8 reps (+131 pts)
• 225 lb x 5 reps102.1 kg x 5 reps225 lb x 5 reps (+124 pts)
• 230 lb x 4 reps104.3 kg x 4 reps230 lb x 4 reps (+117 pts)
• SS7; failure on set 5

Wide-Grip Chin-Up:

• 15 reps15 reps15 reps (+122 pts)
• 12 reps12 reps12 reps (+91 pts)
• 12 reps12 reps12 reps (+91 pts)
• 12 reps12 reps12 reps (+91 pts)
• 12 reps12 reps12 reps (+91 pts)
• SS7

Incline Dumbbell Bench Press:

• 75 lb x 12 reps34 kg x 12 reps75 lb x 12 reps (+90 pts)
• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+94 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)
• 80 lb x 12 reps36.3 kg x 12 reps80 lb x 12 reps (+96 pts)
• SS8; failure on set 4

Close Grip Chin-Up:

• 12 reps12 reps12 reps (+75 pts)
• 12 reps12 reps12 reps (+75 pts)
• 10 reps10 reps10 reps (+59 pts)
• 15 reps15 reps15 reps (+101 pts)
• SS8

Incline Dumbbell Flyes:

• 30 lb x 12 reps13.6 kg x 12 reps30 lb x 12 reps (+19 pts)
• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+19 pts)
• 42.5 lb x 8 reps19.3 kg x 8 reps42.5 lb x 8 reps (+20 pts)
• 50 lb x 6 reps22.7 kg x 6 reps50 lb x 6 reps (+19 pts)

Bent-Arm Dumbbell Pullover:

• 75 lb x 15 reps34 kg x 15 reps75 lb x 15 reps (+27 pts)
• 75 lb x 15 reps34 kg x 15 reps75 lb x 15 reps (+27 pts)
• 75 lb x 15 reps34 kg x 15 reps75 lb x 15 reps (+27 pts)
• SS9

Seated Cable Row:

• 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)
• SS9

Cable Crossover:

• 60 lb x 15 reps27.2 kg x 15 reps60 lb x 15 reps (+12 pts)
• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+12 pts)
• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+12 pts)
• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+11 pts)
• SS10

Isolateral Plate Loaded Row:

• 210 lb x 12 reps95.3 kg x 12 reps210 lb x 12 reps (+76 pts)
• 210 lb x 12 reps95.3 kg x 12 reps210 lb x 12 reps (+76 pts)
• 260 lb x 12 reps117.9 kg x 12 reps260 lb x 12 reps (+106 pts)
• 260 lb x 8 reps117.9 kg x 8 reps260 lb x 8 reps (+100 pts)
• SS10

Smith Machine Bent Over Row:

• 135 lb x 12 reps61.2 kg x 12 reps135 lb x 12 reps (+39 pts)
• 155 lb x 10 reps70.3 kg x 10 reps155 lb x 10 reps (+44 pts)
• 155 lb x 10 reps70.3 kg x 10 reps155 lb x 10 reps (+44 pts)
• 165 lb x 10 reps74.8 kg x 10 reps165 lb x 10 reps (+47 pts)