June 19 - Wednesday Workout

Stretching:

• 0:03:000:03:000:03:00 (+2 pts)
• 0:05:000:05:000:05:00 (+2 pts)
• 0:05:000:05:000:05:00 (+2 pts)
• 0:03:000:03:000:03:00 (+2 pts)

Standing Hip Flexors Stretch:

• 30 reps30 reps30 reps (+5 pts)
• 30 reps30 reps30 reps (+5 pts)
• 30 reps30 reps30 reps (+5 pts)
• 30 reps30 reps30 reps (+5 pts)
• 30 reps30 reps30 reps (+5 pts)

V-Squat Machine:

• 284 lb x 15 reps128.8 kg x 15 reps284 lb x 15 reps (+101 pts)
• 304 lb x 10 reps137.9 kg x 10 reps304 lb x 10 reps (+109 pts)
• 334 lb x 8 reps151.5 kg x 8 reps334 lb x 8 reps (+128 pts)
• 354 lb x 8 reps160.6 kg x 8 reps354 lb x 8 reps (+147 pts)
• 144 lb x 8 reps65.3 kg x 8 reps144 lb x 8 reps (+35 pts)
• 124 lb x 10 reps56.2 kg x 10 reps124 lb x 10 reps (+32 pts)
• 124 lb x 10 reps56.2 kg x 10 reps124 lb x 10 reps (+32 pts)
• SS1 / SS2; last 3 sets were one-legged v-squats

Front Barbell Squat:

• 135 lb x 10 reps61.2 kg x 10 reps135 lb x 10 reps (+81 pts)
• could not continue; too much hip flexor pain on the left side

Stiff-Legged Barbell Deadlift:

• 135 lb x 10 reps61.2 kg x 10 reps135 lb x 10 reps (+77 pts)
• 135 lb x 10 reps61.2 kg x 10 reps135 lb x 10 reps (+77 pts)
• 135 lb x 10 reps61.2 kg x 10 reps135 lb x 10 reps (+77 pts)
• 135 lb x 10 reps61.2 kg x 10 reps135 lb x 10 reps (+77 pts)
• SS3

Leg Extensions:

• 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)
• 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)
• 190 lb x 10 reps86.2 kg x 10 reps190 lb x 10 reps (+28 pts)
• SS4

Standing Leg Curl:

• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+13 pts)
• 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)
• SS4

Calf Press On The Leg Press Machine:

• 593 lb x 10 reps269 kg x 10 reps593 lb x 10 reps (+100 pts)
• 593 lb x 10 reps269 kg x 10 reps593 lb x 10 reps (+100 pts)
• 593 lb x 10 reps269 kg x 10 reps593 lb x 10 reps (+100 pts)
• 593 lb x 10 reps269 kg x 10 reps593 lb x 10 reps (+100 pts)
• 593 lb x 10 reps269 kg x 10 reps593 lb x 10 reps (+100 pts)
• 593 lb x 12 reps269 kg x 12 reps593 lb x 12 reps (+100 pts)
• 593 lb x 12 reps269 kg x 12 reps593 lb x 12 reps (+100 pts)
• 593 lb x 12 reps269 kg x 12 reps593 lb x 12 reps (+100 pts)
• 593 lb x 12 reps269 kg x 12 reps593 lb x 12 reps (+100 pts)
• 593 lb x 12 reps269 kg x 12 reps593 lb x 12 reps (+100 pts)
• 593 lb x 12 reps269 kg x 12 reps593 lb x 12 reps (+100 pts)
• 593 lb x 12 reps269 kg x 12 reps593 lb x 12 reps (+100 pts)
• 593 lb x 12 reps269 kg x 12 reps593 lb x 12 reps (+100 pts)
• 593 lb x 12 reps269 kg x 12 reps593 lb x 12 reps (+100 pts)
• SS1 / SS2 / SS3

Wide-Grip Lat Pulldown:

• 120 lb x 15 reps54.4 kg x 15 reps120 lb x 15 reps (+37 pts)
• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+40 pts)
• 150 lb x 10 reps68 kg x 10 reps150 lb x 10 reps (+43 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)
• SS5

Seated Cable Row:

• 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)
• 175 lb x 10 reps79.4 kg x 10 reps175 lb x 10 reps (+54 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+56 pts)
• SS5

Close Grip Chin-Up:

• 8 reps8 reps8 reps (+44 pts)
• 15 reps15 reps15 reps (+100 pts)
• 10 reps10 reps10 reps (+59 pts)
• 10 reps10 reps10 reps (+59 pts)
• SS6

T-Bar Row:

• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+32 pts)
• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+32 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+34 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+34 pts)
• SS6

Bent Over Barbell Row:

• 135 lb x 10 reps61.2 kg x 10 reps135 lb x 10 reps (+43 pts)
• 135 lb x 8 reps61.2 kg x 8 reps135 lb x 8 reps (+42 pts)
• 135 lb x 8 reps61.2 kg x 8 reps135 lb x 8 reps (+42 pts)
• 135 lb x 8 reps61.2 kg x 8 reps135 lb x 8 reps (+42 pts)

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 10 reps93 kg x 10 reps205 lb x 10 reps (+127 pts)
• 215 lb x 10 reps97.5 kg x 10 reps215 lb x 10 reps (+136 pts)
• 225 lb x 8 reps102.1 kg x 8 reps225 lb x 8 reps (+141 pts)
• 245 lb x 4 reps111.1 kg x 4 reps245 lb x 4 reps (+129 pts)

Decline Barbell Bench Press:

• 205 lb x 10 reps93 kg x 10 reps205 lb x 10 reps (+85 pts)
• 225 lb x 8 reps102.1 kg x 8 reps225 lb x 8 reps (+94 pts)
• 235 lb x 8 reps106.6 kg x 8 reps235 lb x 8 reps (+101 pts)
• 245 lb x 6 reps111.1 kg x 6 reps245 lb x 6 reps (+101 pts)

Machine Chest Fly (Pec Deck):

• 100 lb x 20 reps45.4 kg x 20 reps100 lb x 20 reps (+17 pts)
• 120 lb x 12 reps54.4 kg x 12 reps120 lb x 12 reps (+18 pts)
• 140 lb x 8 reps63.5 kg x 8 reps140 lb x 8 reps (+19 pts)
• SS7

Cable Crossover:

• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+9 pts)
• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+8 pts)
• 15 lb x 10 reps6.8 kg x 10 reps15 lb x 10 reps (+8 pts)
• SS7 *underhand pectoral minor fly

Decline Dumbbell Flyes:

• 30 lb x 15 reps13.6 kg x 15 reps30 lb x 15 reps (+30 pts)
• 30 lb x 15 reps13.6 kg x 15 reps30 lb x 15 reps (+30 pts)
• 30 lb x 15 reps13.6 kg x 15 reps30 lb x 15 reps (+30 pts)
• 30 lb x 15 reps13.6 kg x 15 reps30 lb x 15 reps (+30 pts)
• SS8

Hyperextension:

• 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)
• SS8

Dumbbell Flyes:

• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+20 pts)
• 47.5 lb x 8 reps21.5 kg x 8 reps47.5 lb x 8 reps (+20 pts)
• 47.5 lb x 8 reps21.5 kg x 8 reps47.5 lb x 8 reps (+20 pts)
• 50 lb x 8 reps22.7 kg x 8 reps50 lb x 8 reps (+21 pts)

Weighted Decline Crunch:

• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+49 pts)
• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+49 pts)
• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+49 pts)
• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+49 pts)
• SS9 (triset)

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)
• SS9 (triset) *hanging

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)
• SS9 (triset)

Arnold's 1% Circuit (Bodyweight):

• 8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps (+50 pts)
• with stretching