May 24 - Friday Workout

Stretching:

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

Barbell Deadlift:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+82 pts)
• 225 lb x 5 reps102.1 kg x 5 reps225 lb x 5 reps (+121 pts)
• 275 lb x 8 reps124.7 kg x 8 reps275 lb x 8 reps (+192 pts)
• 315 lb x 5 reps142.9 kg x 5 reps315 lb x 5 reps (+222 pts)
• 350 lb x 5 reps158.8 kg x 5 reps350 lb x 5 reps (+281 pts)
• 315 lb x 5 reps142.9 kg x 5 reps315 lb x 5 reps (+222 pts)

Romanian Deadlift:

• 225 lb x 8 reps102.1 kg x 8 reps225 lb x 8 reps (+108 pts)
• 225 lb x 8 reps102.1 kg x 8 reps225 lb x 8 reps (+108 pts)
• 225 lb x 8 reps102.1 kg x 8 reps225 lb x 8 reps (+108 pts)
• 225 lb x 8 reps102.1 kg x 8 reps225 lb x 8 reps (+108 pts)
• SS1

Standing Leg Curl:

• 80 lb x 15 reps36.3 kg x 15 reps80 lb x 15 reps (+14 pts)
• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+14 pts)
• 100 lb x 8 reps45.4 kg x 8 reps100 lb x 8 reps (+14 pts)
• 110 lb x 8 reps49.9 kg x 8 reps110 lb x 8 reps (+15 pts)
• 120 lb x 8 reps54.4 kg x 8 reps120 lb x 8 reps (+16 pts)
• SS1

Front Barbell Squat:

• 95 lb x 10 reps43.1 kg x 10 reps95 lb x 10 reps (+62 pts)
• 135 lb x 10 reps61.2 kg x 10 reps135 lb x 10 reps (+81 pts)
• 145 lb x 8 reps65.8 kg x 8 reps145 lb x 8 reps (+84 pts)
• 155 lb x 8 reps70.3 kg x 8 reps155 lb x 8 reps (+90 pts)
• 165 lb x 6 reps74.8 kg x 6 reps165 lb x 6 reps (+90 pts)
• 175 lb x 4 reps79.4 kg x 4 reps175 lb x 4 reps (+83 pts)
• SS2

Leg Extensions:

• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+23 pts)
• 170 lb x 10 reps77.1 kg x 10 reps170 lb x 10 reps (+24 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)
• SS2

V-Squat Machine:

• 324 lb x 10 reps147 kg x 10 reps324 lb x 10 reps (+125 pts)
• 324 lb x 10 reps147 kg x 10 reps324 lb x 10 reps (+125 pts)
• 374 lb x 10 reps169.6 kg x 10 reps374 lb x 10 reps (+175 pts)
• 374 lb x 8 reps169.6 kg x 8 reps374 lb x 8 reps (+168 pts)
• 374 lb x 8 reps169.6 kg x 8 reps374 lb x 8 reps (+168 pts)
• SS3

Calf Press On The Leg Press Machine:

• 593 lb x 15 reps269 kg x 15 reps593 lb x 15 reps (+100 pts)
• 593 lb x 12 reps269 kg x 12 reps593 lb x 12 reps (+100 pts)
• 683 lb x 12 reps309.8 kg x 12 reps683 lb x 12 reps (+100 pts)
• 683 lb x 12 reps309.8 kg x 12 reps683 lb x 12 reps (+100 pts)
• 683 lb x 10 reps309.8 kg x 10 reps683 lb x 10 reps (+100 pts)
• 683 lb x 8 reps309.8 kg x 8 reps683 lb x 8 reps (+100 pts)
• 683 lb x 8 reps309.8 kg x 8 reps683 lb x 8 reps (+100 pts)
• 683 lb x 10 reps309.8 kg x 10 reps683 lb x 10 reps (+100 pts)
• 683 lb x 8 reps309.8 kg x 8 reps683 lb x 8 reps (+100 pts)
• 683 lb x 8 reps309.8 kg x 8 reps683 lb x 8 reps (+100 pts)
• SS3

Seated Calf Raise:

• 205 lb x 10 reps93 kg x 10 reps205 lb x 10 reps (+31 pts)
• 205 lb x 10 reps93 kg x 10 reps205 lb x 10 reps (+31 pts)
• 205 lb x 10 reps93 kg x 10 reps205 lb x 10 reps (+31 pts)
• 205 lb x 10 reps93 kg x 10 reps205 lb x 10 reps (+31 pts)

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)
• SS4; *hanging

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)
• SS4

Dumbbell Side Bend:

• 45 lb x 25 reps20.4 kg x 25 reps45 lb x 25 reps (+37 pts)
• 45 lb x 25 reps20.4 kg x 25 reps45 lb x 25 reps (+37 pts)
• 45 lb x 25 reps20.4 kg x 25 reps45 lb x 25 reps (+37 pts)
• 45 lb x 25 reps20.4 kg x 25 reps45 lb x 25 reps (+37 pts)
• SS4

Dumbbell Bench Press:

• 70 lb x 15 reps31.8 kg x 15 reps70 lb x 15 reps (+87 pts)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+101 pts)
• 95 lb x 8 reps43.1 kg x 8 reps95 lb x 8 reps (+111 pts)
• 100 lb x 8 reps45.4 kg x 8 reps100 lb x 8 reps (+119 pts)
• 110 lb x 6 reps49.9 kg x 6 reps110 lb x 6 reps (+127 pts)
• 110 lb x 5 reps49.9 kg x 5 reps110 lb x 5 reps (+120 pts)
• SS5; no rest between any sets except 1 and 5

Wide-Grip Chin-Up:

• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+85 pts)
• 10 reps || weighted || 15 lb10 reps || weighted || 15 lb10 reps || weighted || 15 lb (+93 pts)
• 10 reps || weighted || 20 lb10 reps || weighted || 20 lb10 reps || weighted || 20 lb (+101 pts)
• 10 reps || weighted || 25 lb10 reps || weighted || 25 lb10 reps || weighted || 25 lb (+109 pts)
• 7 reps || weighted || 30 lb7 reps || weighted || 30 lb7 reps || weighted || 30 lb (+74 pts)
• 5 reps5 reps5 reps (+29 pts)
• SS5; no rest between any sets except 1 and 5; drop set at the end

Incline Dumbbell Bench Press:

• 70 lb x 12 reps31.8 kg x 12 reps70 lb x 12 reps (+84 pts)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+101 pts)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+101 pts)
• 95 lb x 4 reps43.1 kg x 4 reps95 lb x 4 reps (+89 pts)
• 70 lb x 15 reps31.8 kg x 15 reps70 lb x 15 reps (+87 pts)
• SS6

Close Grip Chin-Up:

• 12 reps || weighted || 15 lb12 reps || weighted || 15 lb12 reps || weighted || 15 lb (+97 pts)
• 12 reps || weighted || 20 lb12 reps || weighted || 20 lb12 reps || weighted || 20 lb (+106 pts)
• 10 reps || weighted || 25 lb10 reps || weighted || 25 lb10 reps || weighted || 25 lb (+90 pts)
• 10 reps || weighted || 30 lb10 reps || weighted || 30 lb10 reps || weighted || 30 lb (+98 pts)
• SS6

Incline Dumbbell Flyes:

• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+19 pts)
• 37.5 lb x 8 reps17 kg x 8 reps37.5 lb x 8 reps (+19 pts)
• 37.5 lb x 8 reps17 kg x 8 reps37.5 lb x 8 reps (+19 pts)
• 45 lb x 6 reps20.4 kg x 6 reps45 lb x 6 reps (+19 pts)
• SS7

Close-Grip Front Lat Pulldown:

• 120 lb x 15 reps54.4 kg x 15 reps120 lb x 15 reps (+18 pts)
• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+20 pts)
• 150 lb x 10 reps68 kg x 10 reps150 lb x 10 reps (+21 pts)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+23 pts)
• SS7

Seated Cable Row:

• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+43 pts)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+49 pts)
• 170 lb x 10 reps77.1 kg x 10 reps170 lb x 10 reps (+52 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+56 pts)

Machine MTS High Row:

• 140 lb x 15 reps63.5 kg x 15 reps140 lb x 15 reps (+38 pts)
• 150 lb x 10 reps68 kg x 10 reps150 lb x 10 reps (+38 pts)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+41 pts)
• 190 lb x 10 reps86.2 kg x 10 reps190 lb x 10 reps (+50 pts)
• SS8

Standing one-arm Cable Rows :

• 42.5 lb x 10 reps19.3 kg x 10 reps42.5 lb x 10 reps (+27 pts)
• 42.5 lb x 10 reps19.3 kg x 10 reps42.5 lb x 10 reps (+27 pts)
• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+26 pts)
• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+26 pts)
• SS8

Weighted Ring Push-Up:

• 45 lb x 10 reps20.4 kg x 10 reps45 lb x 10 reps (+400 pts)
• 45 lb x 10 reps20.4 kg x 10 reps45 lb x 10 reps (+400 pts)
• 45 lb x 10 reps20.4 kg x 10 reps45 lb x 10 reps (+400 pts)
• 45 lb x 10 reps20.4 kg x 10 reps45 lb x 10 reps (+400 pts)
• SS9

Dips - Chest Version:

• 12 reps || weighted || 45 lb12 reps || weighted || 45 lb12 reps || weighted || 45 lb (+108 pts)
• 8 reps || weighted || 70 lb8 reps || weighted || 70 lb8 reps || weighted || 70 lb (+93 pts)
• 8 reps || weighted || 80 lb8 reps || weighted || 80 lb8 reps || weighted || 80 lb (+105 pts)
• 8 reps || weighted || 90 lb8 reps || weighted || 90 lb8 reps || weighted || 90 lb (+119 pts)
• SS9; this was pretty amusing... several people stopped to watch the last set that were working with their PT's