June 24 - Monday Workout

Stretching:

• 0:05:000:05:000:05:00 (+2 pts)
• 0:05:000:05:000:05:00 (+2 pts)
• 0:10:000:10:000:10:00 (+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)

Barbell Squat:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+82 pts)
• 185 lb x 12 reps83.9 kg x 12 reps185 lb x 12 reps (+111 pts)
• 205 lb x 10 reps93 kg x 10 reps205 lb x 10 reps (+124 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)
• hip flexor has loosened up quite a bit - still a bit of pain when going sub-parallel so I kept the weight pretty light

Stiff-Legged Barbell Deadlift:

• 135 lb x 8 reps61.2 kg x 8 reps135 lb x 8 reps (+75 pts)
• 135 lb x 8 reps61.2 kg x 8 reps135 lb x 8 reps (+75 pts)
• 135 lb x 8 reps61.2 kg x 8 reps135 lb x 8 reps (+75 pts)
• SS1; very sore lumbar

Lying Leg Curls:

• 120 lb x 15 reps54.4 kg x 15 reps120 lb x 15 reps (+18 pts)
• 130 lb x 10 reps59 kg x 10 reps130 lb x 10 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)
• SS1

V-Squat Machine:

• 344 lb x 10 reps156 kg x 10 reps344 lb x 10 reps (+143 pts)
• 344 lb x 10 reps156 kg x 10 reps344 lb x 10 reps (+143 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)
• SS2

Calf Press On The Leg Press Machine:

• 503 lb x 15 reps228.2 kg x 15 reps503 lb x 15 reps (+73 pts)
• 593 lb x 12 reps269 kg x 12 reps593 lb x 12 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 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 10 reps269 kg x 10 reps593 lb x 10 reps (+100 pts)
• 663 lb x 10 reps300.7 kg x 10 reps663 lb x 10 reps (+100 pts)
• 663 lb x 10 reps300.7 kg x 10 reps663 lb x 10 reps (+100 pts)
• 663 lb x 10 reps300.7 kg x 10 reps663 lb x 10 reps (+100 pts)
• 663 lb x 10 reps300.7 kg x 10 reps663 lb x 10 reps (+100 pts)
• 593 lb x 10 reps269 kg x 10 reps593 lb x 10 reps (+100 pts)
• SS2 / SS3 / SS4

Standing Leg Curl:

• 85 lb x 10 reps38.6 kg x 10 reps85 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)
• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+14 pts)
• SS3

Leg Extensions:

• 150 lb x 15 reps68 kg x 15 reps150 lb x 15 reps (+22 pts)
• 160 lb x 12 reps72.6 kg x 12 reps160 lb x 12 reps (+23 pts)
• 170 lb x 10 reps77.1 kg x 10 reps170 lb x 10 reps (+24 pts)
• 180 lb x 8 reps81.6 kg x 8 reps180 lb x 8 reps (+25 pts)
• 190 lb x 8 reps86.2 kg x 8 reps190 lb x 8 reps (+27 pts)
• SS4

Seated Calf Raise:

• 235 lb x 10 reps106.6 kg x 10 reps235 lb x 10 reps (+38 pts)
• 235 lb x 10 reps106.6 kg x 10 reps235 lb x 10 reps (+38 pts)
• 235 lb x 10 reps106.6 kg x 10 reps235 lb x 10 reps (+38 pts)
• 235 lb x 10 reps106.6 kg x 10 reps235 lb x 10 reps (+38 pts)

Weighted Hyperextension:

• 10 lb x 10 reps4.5 kg x 10 reps10 lb x 10 reps (+8 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+9 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+9 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+9 pts)
• SS5 (quadset)

Weighted Decline Crunch:

• 25 lb x 30 reps11.3 kg x 30 reps25 lb x 30 reps (+63 pts)
• 45 lb x 15 reps20.4 kg x 15 reps45 lb x 15 reps (+31 pts)
• 45 lb x 15 reps20.4 kg x 15 reps45 lb x 15 reps (+31 pts)
• 45 lb x 15 reps20.4 kg x 15 reps45 lb x 15 reps (+31 pts)
• SS5 (quadset)

Weighted Reverse Crunch:

• 10 lb x 20 reps4.5 kg x 20 reps10 lb x 20 reps (+32 pts)
• 10 lb x 20 reps4.5 kg x 20 reps10 lb x 20 reps (+32 pts)
• 10 lb x 20 reps4.5 kg x 20 reps10 lb x 20 reps (+32 pts)
• 10 lb x 15 reps4.5 kg x 15 reps10 lb x 15 reps (+20 pts)
• SS5 (quadset) * hanging

Dumbbell Side Bend:

• 50 lb x 20 reps22.7 kg x 20 reps50 lb x 20 reps (+36 pts)
• 50 lb x 20 reps22.7 kg x 20 reps50 lb x 20 reps (+36 pts)
• 50 lb x 20 reps22.7 kg x 20 reps50 lb x 20 reps (+36 pts)
• 55 lb x 20 reps24.9 kg x 20 reps55 lb x 20 reps (+38 pts)
• SS5 (quadset)

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

Barbell Bench Press:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+84 pts)
• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+111 pts)
• 205 lb x 8 reps93 kg x 8 reps205 lb x 8 reps (+123 pts)
• 225 lb x 8 reps102.1 kg x 8 reps225 lb x 8 reps (+141 pts)
• 235 lb x 6 reps106.6 kg x 6 reps235 lb x 6 reps (+141 pts)
• 245 lb x 4 reps111.1 kg x 4 reps245 lb x 4 reps (+129 pts)
• SS6

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 (+92 pts)
• 10 reps || weighted || 20 lb10 reps || weighted || 20 lb10 reps || weighted || 20 lb (+100 pts)
• 10 reps || weighted || 25 lb10 reps || weighted || 25 lb10 reps || weighted || 25 lb (+108 pts)
• 10 reps || weighted || 27.5 lb10 reps || weighted || 27.5 lb10 reps || weighted || 27.5 lb (+113 pts)
• SS6

Incline Dumbbell Bench Press:

• 75 lb x 10 reps34 kg x 10 reps75 lb x 10 reps (+88 pts)
• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+94 pts)
• 90 lb x 8 reps40.8 kg x 8 reps90 lb x 8 reps (+104 pts)
• 95 lb x 6 reps43.1 kg x 6 reps95 lb x 6 reps (+104 pts)
• SS7

Close Grip Chin-Up:

• 10 reps || weighted || 27.5 lb10 reps || weighted || 27.5 lb10 reps || weighted || 27.5 lb (+93 pts)
• 10 reps || weighted || 27.5 lb10 reps || weighted || 27.5 lb10 reps || weighted || 27.5 lb (+93 pts)
• 10 reps || weighted || 35 lb10 reps || weighted || 35 lb10 reps || weighted || 35 lb (+105 pts)
• 10 reps || weighted || 35 lb10 reps || weighted || 35 lb10 reps || weighted || 35 lb (+105 pts)
• SS7

Bent-Arm Dumbbell Pullover:

• 55 lb x 15 reps24.9 kg x 15 reps55 lb x 15 reps (+24 pts)
• 55 lb x 15 reps24.9 kg x 15 reps55 lb x 15 reps (+24 pts)
• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+25 pts)
• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+25 pts)
• SS8

Dumbbell Flyes:

• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+20 pts)
• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+20 pts)
• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+20 pts)
• 50 lb x 6 reps22.7 kg x 6 reps50 lb x 6 reps (+19 pts)
• SS8

Machine MTS High Row:

• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+36 pts)
• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+36 pts)
• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+36 pts)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+41 pts)
• SS9

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)
• 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)
• SS9

Bent Over Barbell Row:

• 135 lb x 12 reps61.2 kg x 12 reps135 lb x 12 reps (+44 pts)
• 145 lb x 10 reps65.8 kg x 10 reps145 lb x 10 reps (+46 pts)
• 145 lb x 10 reps65.8 kg x 10 reps145 lb x 10 reps (+46 pts)
• 155 lb x 10 reps70.3 kg x 10 reps155 lb x 10 reps (+50 pts)

Dips - Chest Version:

• 15 reps || weighted || 25 lb15 reps || weighted || 25 lb15 reps || weighted || 25 lb (+103 pts)
• 10 reps || weighted || 50 lb10 reps || weighted || 50 lb10 reps || weighted || 50 lb (+92 pts)
• 10 reps || weighted || 70 lb10 reps || weighted || 70 lb10 reps || weighted || 70 lb (+120 pts)
• 7 reps || weighted || 90 lb7 reps || weighted || 90 lb7 reps || weighted || 90 lb (+100 pts)