June 5 - Wednesday Workout

Stretching:

• 0:05:000:05:000:05:00 (+2 pts)
• 0:10:000:10:000:10:00 (+2 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 12 reps93 kg x 12 reps205 lb x 12 reps (+127 pts)
• 225 lb x 10 reps102.1 kg x 10 reps225 lb x 10 reps (+142 pts)

Front Barbell Squat:

• 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)
• 150 lb x 8 reps68 kg x 8 reps150 lb x 8 reps (+87 pts)
• 155 lb x 8 reps70.3 kg x 8 reps155 lb x 8 reps (+90 pts)

Leg Press:

• 393 lb x 15 reps178.3 kg x 15 reps393 lb x 15 reps (+56 pts)
• 393 lb x 15 reps178.3 kg x 15 reps393 lb x 15 reps (+56 pts)
• 443 lb x 12 reps200.9 kg x 12 reps443 lb x 12 reps (+64 pts)
• 513 lb x 12 reps232.7 kg x 12 reps513 lb x 12 reps (+81 pts)
• 513 lb x 12 reps232.7 kg x 12 reps513 lb x 12 reps (+81 pts)
• SS1

Calf Press On The Leg Press Machine:

• 393 lb x 20 reps178.3 kg x 20 reps393 lb x 20 reps (+36 pts)
• 393 lb x 15 reps178.3 kg x 15 reps393 lb x 15 reps (+35 pts)
• 443 lb x 15 reps200.9 kg x 15 reps443 lb x 15 reps (+49 pts)
• 513 lb x 12 reps232.7 kg x 12 reps513 lb x 12 reps (+76 pts)
• 513 lb x 12 reps232.7 kg x 12 reps513 lb x 12 reps (+76 pts)
• 603 lb x 12 reps273.5 kg x 12 reps603 lb x 12 reps (+100 pts)
• 603 lb x 12 reps273.5 kg x 12 reps603 lb x 12 reps (+100 pts)
• 603 lb x 12 reps273.5 kg x 12 reps603 lb x 12 reps (+100 pts)
• 603 lb x 10 reps273.5 kg x 10 reps603 lb x 10 reps (+100 pts)
• 603 lb x 10 reps273.5 kg x 10 reps603 lb x 10 reps (+100 pts)
• 603 lb x 10 reps273.5 kg x 10 reps603 lb x 10 reps (+100 pts)
• 603 lb x 10 reps273.5 kg x 10 reps603 lb x 10 reps (+100 pts)
• SS1 / SS2

Lying Leg Curls:

• 110 lb x 12 reps49.9 kg x 12 reps110 lb x 12 reps (+16 pts)
• 140 lb x 12 reps63.5 kg x 12 reps140 lb x 12 reps (+20 pts)
• 150 lb x 12 reps68 kg x 12 reps150 lb x 12 reps (+22 pts)
• 160 lb x 12 reps72.6 kg x 12 reps160 lb x 12 reps (+23 pts)
• SS2

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)
• 175 lb x 12 reps79.4 kg x 12 reps175 lb x 12 reps (+26 pts)
• 180 lb x 12 reps81.6 kg x 12 reps180 lb x 12 reps (+27 pts)
• 185 lb x 12 reps83.9 kg x 12 reps185 lb x 12 reps (+27 pts)

Machine Calf Extension:

• 200 lb x 10 reps90.7 kg x 10 reps200 lb x 10 reps (+30 pts)
• 200 lb x 10 reps90.7 kg x 10 reps200 lb x 10 reps (+30 pts)
• 220 lb x 10 reps99.8 kg x 10 reps220 lb x 10 reps (+34 pts)
• 220 lb x 10 reps99.8 kg x 10 reps220 lb x 10 reps (+34 pts)
• SS3

Smith Machine Reverse Calf Raises:

• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+10 pts)
• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+10 pts)
• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+10 pts)
• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+10 pts)
• SS3

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)
• 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)
• 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)
• 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)
• no rest between each activity. 30 sec stretching between each circuit

Dumbbell Bench Press:

• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+81 pts)
• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+108 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 4 reps49.9 kg x 4 reps110 lb x 4 reps (+109 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 6 reps106.6 kg x 6 reps235 lb x 6 reps (+94 pts)
• 225 lb x 6 reps102.1 kg x 6 reps225 lb x 6 reps (+88 pts)
• 245 lb x 4 reps111.1 kg x 4 reps245 lb x 4 reps (+87 pts)

Machine Chest Fly (Pec Deck):

• 100 lb x 12 reps45.4 kg x 12 reps100 lb x 12 reps (+15 pts)
• 120 lb x 10 reps54.4 kg x 10 reps120 lb x 10 reps (+17 pts)
• 130 lb x 8 reps59 kg x 8 reps130 lb x 8 reps (+18 pts)
• 140 lb x 8 reps63.5 kg x 8 reps140 lb x 8 reps (+19 pts)

Machine Bench Press:

• 270 lb x 15 reps122.5 kg x 15 reps270 lb x 15 reps (+100 pts)
• 300 lb x 10 reps136.1 kg x 10 reps300 lb x 10 reps (+100 pts)
• 320 lb x 8 reps145.1 kg x 8 reps320 lb x 8 reps (+100 pts)
• 360 lb x 8 reps163.3 kg x 8 reps360 lb x 8 reps (+100 pts)

Other Weightlifting:

• 65 lb x 12 reps29.5 kg x 12 reps65 lb x 12 reps (+14 pts)
• 65 lb x 12 reps29.5 kg x 12 reps65 lb x 12 reps (+14 pts)
• 65 lb x 12 reps29.5 kg x 12 reps65 lb x 12 reps (+14 pts)
• 65 lb x 12 reps29.5 kg x 12 reps65 lb x 12 reps (+14 pts)
• SS4 (triset); serratus pulldowns

Close Grip Chin-Up:

• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+70 pts)
• 10 reps || weighted || 20 lb10 reps || weighted || 20 lb10 reps || weighted || 20 lb (+83 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 (+97 pts)
• SS4 (triset)

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)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+49 pts)
• SS4 (triset)

Pendlay Row:

• 135 lb x 10 reps61.2 kg x 10 reps135 lb x 10 reps (+58 pts)
• 145 lb x 10 reps65.8 kg x 10 reps145 lb x 10 reps (+62 pts)
• 155 lb x 8 reps70.3 kg x 8 reps155 lb x 8 reps (+64 pts)
• 165 lb x 8 reps74.8 kg x 8 reps165 lb x 8 reps (+68 pts)
• 175 lb x 6 reps79.4 kg x 6 reps175 lb x 6 reps (+68 pts)

Wide-Grip Lat Pulldown:

• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+40 pts)
• 145 lb x 10 reps65.8 kg x 10 reps145 lb x 10 reps (+41 pts)
• 150 lb x 10 reps68 kg x 10 reps150 lb x 10 reps (+43 pts)
• 155 lb x 10 reps70.3 kg x 10 reps155 lb x 10 reps (+44 pts)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+46 pts)
• SS5

Hyperextension:

• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• SS5

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)
• SS6 (triset); no rest between any sets

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 (triset); *hanging; no rest between any sets

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)
• 50 lb x 25 reps22.7 kg x 25 reps50 lb x 25 reps (+38 pts)
• 60 lb x 25 reps27.2 kg x 25 reps60 lb x 25 reps (+41 pts)
• SS6 (triset); no rest between any sets