May 22 - Wednesday Workout

Stretching:

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

Barbell Incline Bench Press:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+84 pts)
• 155 lb x 10 reps70.3 kg x 10 reps155 lb x 10 reps (+91 pts)
• 165 lb x 8 reps74.8 kg x 8 reps165 lb x 8 reps (+94 pts)
• 175 lb x 8 reps79.4 kg x 8 reps175 lb x 8 reps (+100 pts)
• 185 lb x 6 reps83.9 kg x 6 reps185 lb x 6 reps (+100 pts)
• 195 lb x 4 reps88.5 kg x 4 reps195 lb x 4 reps (+92 pts)
• SS1; little light, no spotter today

Wide-Grip Lat Pulldown:

• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+40 pts)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+46 pts)
• 165 lb x 10 reps74.8 kg x 10 reps165 lb x 10 reps (+47 pts)
• 170 lb x 10 reps77.1 kg x 10 reps170 lb x 10 reps (+49 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+52 pts)
• SS1

Smith Machine Bench Press:

• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+61 pts)
• 225 lb x 8 reps102.1 kg x 8 reps225 lb x 8 reps (+77 pts)
• 245 lb x 6 reps111.1 kg x 6 reps245 lb x 6 reps (+82 pts)
• 225 lb x 6 reps102.1 kg x 6 reps225 lb x 6 reps (+72 pts)
• SS2

Pendlay Row:

• 135 lb x 10 reps61.2 kg x 10 reps135 lb x 10 reps (+58 pts)
• 155 lb x 10 reps70.3 kg x 10 reps155 lb x 10 reps (+66 pts)
• 175 lb x 10 reps79.4 kg x 10 reps175 lb x 10 reps (+76 pts)
• 180 lb x 9 reps81.6 kg x 9 reps180 lb x 9 reps (+77 pts)
• SS2

Dumbbell Flyes:

• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+19 pts)
• 40 lb x 8 reps18.1 kg x 8 reps40 lb x 8 reps (+19 pts)
• 50 lb x 8 reps22.7 kg x 8 reps50 lb x 8 reps (+21 pts)
• 55 lb x 6 reps24.9 kg x 6 reps55 lb x 6 reps (+20 pts)

Other Weightlifting:

• 57.5 lb x 15 reps26.1 kg x 15 reps57.5 lb x 15 reps (+14 pts)
• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+15 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+14 pts)
• 65 lb x 20 reps29.5 kg x 20 reps65 lb x 20 reps (+16 pts)
• SS3; serratus pulldowns

Close Grip Chin-Up:

• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+71 pts)
• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+71 pts)
• 10 reps || weighted || 20 lb10 reps || weighted || 20 lb10 reps || weighted || 20 lb (+83 pts)
• 10 reps || weighted || 20 lb10 reps || weighted || 20 lb10 reps || weighted || 20 lb (+83 pts)
• SS3

Machine MTS High Row:

• 160 lb x 12 reps72.6 kg x 12 reps160 lb x 12 reps (+42 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+47 pts)
• 180 lb x 15 reps81.6 kg x 15 reps180 lb x 15 reps (+50 pts)
• 180 lb x 12 reps81.6 kg x 12 reps180 lb x 12 reps (+48 pts)
• SS4; last two sets I used the 1 and 1/2 method

Face Pull:

• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+28 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+28 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+28 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+28 pts)
• SS4

V-Squat Machine:

• 254 lb x 15 reps115.2 kg x 15 reps254 lb x 15 reps (+82 pts)
• 344 lb x 10 reps156 kg x 10 reps344 lb x 10 reps (+143 pts)
• 394 lb x 8 reps178.7 kg x 8 reps394 lb x 8 reps (+193 pts)
• 394 lb x 8 reps178.7 kg x 8 reps394 lb x 8 reps (+193 pts)
• 414 lb x 8 reps187.8 kg x 8 reps414 lb x 8 reps (+220 pts)
• 414 lb x 8 reps187.8 kg x 8 reps414 lb x 8 reps (+220 pts)
• 414 lb x 8 reps187.8 kg x 8 reps414 lb x 8 reps (+220 pts)
• SS5 / SS6

One-Leg Press:

• 218 lb x 10 reps98.9 kg x 10 reps218 lb x 10 reps (+49 pts)
• 218 lb x 10 reps98.9 kg x 10 reps218 lb x 10 reps (+49 pts)
• 218 lb x 10 reps98.9 kg x 10 reps218 lb x 10 reps (+49 pts)
• 218 lb x 10 reps98.9 kg x 10 reps218 lb x 10 reps (+49 pts)
• SS5

Leg Extensions:

• 150 lb x 12 reps68 kg x 12 reps150 lb x 12 reps (+22 pts)
• 160 lb x 8 reps72.6 kg x 8 reps160 lb x 8 reps (+22 pts)
• 150 lb x 10 reps68 kg x 10 reps150 lb x 10 reps (+21 pts)
• 150 lb x 12 reps68 kg x 12 reps150 lb x 12 reps (+22 pts)
• SS6

Glute Kickback:

• 90 lb x 12 reps40.8 kg x 12 reps90 lb x 12 reps (+14 pts)
• 100 lb x 12 reps45.4 kg x 12 reps100 lb x 12 reps (+15 pts)
• 110 lb x 12 reps49.9 kg x 12 reps110 lb x 12 reps (+16 pts)
• 120 lb x 12 reps54.4 kg x 12 reps120 lb x 12 reps (+18 pts)

Abductor Machine:

• 90 lb x 12 reps40.8 kg x 12 reps90 lb x 12 reps (+13 pts)
• 90 lb x 12 reps40.8 kg x 12 reps90 lb x 12 reps (+13 pts)
• 90 lb x 12 reps40.8 kg x 12 reps90 lb x 12 reps (+13 pts)
• 90 lb x 12 reps40.8 kg x 12 reps90 lb x 12 reps (+13 pts)
• SS7

Calf Press On The Leg Press Machine:

• 593 lb x 15 reps269 kg x 15 reps593 lb x 15 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)
• 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)
• 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)
• 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)
• 643 lb x 10 reps291.7 kg x 10 reps643 lb x 10 reps (+100 pts)
• SS7

Seated Calf Raise:

• 205 lb x 15 reps93 kg x 15 reps205 lb x 15 reps (+33 pts)
• 225 lb x 10 reps102.1 kg x 10 reps225 lb x 10 reps (+35 pts)
• 225 lb x 10 reps102.1 kg x 10 reps225 lb x 10 reps (+35 pts)
• 225 lb x 10 reps102.1 kg x 10 reps225 lb x 10 reps (+35 pts)
• 225 lb x 10 reps102.1 kg x 10 reps225 lb x 10 reps (+35 pts)

Weighted Decline Crunch:

• 25 lb x 30 reps11.3 kg x 30 reps25 lb x 30 reps (+63 pts)
• 25 lb x 30 reps11.3 kg x 30 reps25 lb x 30 reps (+63 pts)
• 25 lb x 30 reps11.3 kg x 30 reps25 lb x 30 reps (+63 pts)
• 25 lb x 30 reps11.3 kg x 30 reps25 lb x 30 reps (+63 pts)
• SS8

Knee Tuck:

• 25 reps25 reps25 reps (+5 pts)
• 25 reps25 reps25 reps (+5 pts)
• 25 reps25 reps25 reps (+5 pts)
• 25 reps25 reps25 reps (+5 pts)
• SS8

Dumbbell Side Bend:

• 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)
• 55 lb x 25 reps24.9 kg x 25 reps55 lb x 25 reps (+39 pts)
• 55 lb x 25 reps24.9 kg x 25 reps55 lb x 25 reps (+39 pts)
• SS8

Weighted Hyperextension:

• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+9 pts)
• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+9 pts)
• 45 lb x 10 reps20.4 kg x 10 reps45 lb x 10 reps (+10 pts)
• no rest between sets

Walking:

• 0:15:00 || 0.8 mi || moderate hills0:15:00 || 0.8 mi || moderate hills0:15:00 || 0.8 mi || moderate hills (+26 pts)

Cycling (stationary):

• 0:30:04 || 6.4 mi || 13.5 mph || 99 BPM || 4 %0:30:04 || 6.4 mi || 13.5 mph || 99 BPM || 4 %0:30:04 || 6.4 mi || 13.5 mph || 99 BPM || 4 % (+151 pts)
• 0:30:15 || 6.7 mi || 13.7 mph || 100 BPM || 4 %0:30:15 || 6.7 mi || 13.7 mph || 100 BPM || 4 %0:30:15 || 6.7 mi || 13.7 mph || 100 BPM || 4 % (+157 pts)
• session 1 was from the prior day