May 31 - Friday Workout

Stretching:

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

Decline Barbell Bench Press:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+56 pts)
• 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)
• 255 lb x 6 reps115.7 kg x 6 reps255 lb x 6 reps (+108 pts)
• 265 lb x 4 reps120.2 kg x 4 reps265 lb x 4 reps (+99 pts)
• SS1

Wide-Grip Lat Pulldown:

• 120 lb x 12 reps54.4 kg x 12 reps120 lb x 12 reps (+36 pts)
• 140 lb x 12 reps63.5 kg x 12 reps140 lb x 12 reps (+41 pts)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+46 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

Incline Dumbbell Bench Press:

• 70 lb x 12 reps31.8 kg x 12 reps70 lb x 12 reps (+84 pts)
• 70 lb x 12 reps31.8 kg x 12 reps70 lb x 12 reps (+84 pts)
• 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)
• SS2

Close Grip Chin-Up:

• 12 reps || weighted || 10 lb12 reps || weighted || 10 lb12 reps || weighted || 10 lb (+90 pts)
• 12 reps || weighted || 15 lb12 reps || weighted || 15 lb12 reps || weighted || 15 lb (+97 pts)
• 10 reps || weighted || 20 lb10 reps || weighted || 20 lb10 reps || weighted || 20 lb (+83 pts)
• 12 reps || weighted || 25 lb12 reps || weighted || 25 lb12 reps || weighted || 25 lb (+115 pts)
• SS2

Incline Dumbbell Flyes:

• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+19 pts)
• 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)
• 47.5 lb x 8 reps21.5 kg x 8 reps47.5 lb x 8 reps (+20 pts)
• SS3

Seated Cable Row:

• 140 lb x 15 reps63.5 kg x 15 reps140 lb x 15 reps (+45 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)
• SS3

Other Weightlifting:

• 65 lb x 12 reps29.5 kg x 12 reps65 lb x 12 reps (+14 pts)
• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+15 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)
• SS3; serratus pulldpwns

Machine MTS High Row:

• 140 lb x 12 reps63.5 kg x 12 reps140 lb x 12 reps (+37 pts)
• 140 lb x 12 reps63.5 kg x 12 reps140 lb x 12 reps (+37 pts)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+41 pts)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+41 pts)
• SS4

Bent Over Barbell Row:

• 135 lb x 12 reps61.2 kg x 12 reps135 lb x 12 reps (+44 pts)
• 145 lb x 12 reps65.8 kg x 12 reps145 lb x 12 reps (+48 pts)
• 185 lb x 8 reps83.9 kg x 8 reps185 lb x 8 reps (+59 pts)
• 185 lb x 8 reps83.9 kg x 8 reps185 lb x 8 reps (+59 pts)

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 10 reps43.1 kg x 10 reps95 lb x 10 reps (+115 pts)
• 95 lb x 8 reps43.1 kg x 8 reps95 lb x 8 reps (+111 pts)

Sumo Deadlift:

• 135 lb x 10 reps61.2 kg x 10 reps135 lb x 10 reps (+77 pts)
• 225 lb x 8 reps102.1 kg x 8 reps225 lb x 8 reps (+137 pts)
• 295 lb x 6 reps133.8 kg x 6 reps295 lb x 6 reps (+206 pts)
• 335 lb x 6 reps152 kg x 6 reps335 lb x 6 reps (+269 pts)
• 365 lb x 4 reps165.6 kg x 4 reps365 lb x 4 reps (+284 pts)
• SS5

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)
• SS5

Front Barbell Squat:

• 135 lb x 10 reps61.2 kg x 10 reps135 lb x 10 reps (+81 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)
• 175 lb x 6 reps79.4 kg x 6 reps175 lb x 6 reps (+96 pts)
• SS6

V-Squat Machine:

• 234 lb x 15 reps106.1 kg x 15 reps234 lb x 15 reps (+72 pts)
• 284 lb x 10 reps128.8 kg x 10 reps284 lb x 10 reps (+95 pts)
• 324 lb x 8 reps147 kg x 8 reps324 lb x 8 reps (+120 pts)
• 374 lb x 8 reps169.6 kg x 8 reps374 lb x 8 reps (+168 pts)
• 424 lb x 8 reps192.3 kg x 8 reps424 lb x 8 reps (+236 pts)
• SS7

Abductor Machine:

• 80 lb x 15 reps36.3 kg x 15 reps80 lb x 15 reps (+12 pts)
• 80 lb x 15 reps36.3 kg x 15 reps80 lb x 15 reps (+12 pts)
• 80 lb x 15 reps36.3 kg x 15 reps80 lb x 15 reps (+12 pts)
• 80 lb x 15 reps36.3 kg x 15 reps80 lb x 15 reps (+12 pts)
• 80 lb x 15 reps36.3 kg x 15 reps80 lb x 15 reps (+12 pts)
• SS7

Glute Kickback:

• 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)
• 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)
• 95 lb x 10 reps43.1 kg x 10 reps95 lb x 10 reps (+14 pts)
• SS6

Calf Press On The Leg Press Machine:

• 573 lb x 20 reps259.9 kg x 20 reps573 lb x 20 reps (+100 pts)
• 573 lb x 15 reps259.9 kg x 15 reps573 lb x 15 reps (+100 pts)
• 573 lb x 15 reps259.9 kg x 15 reps573 lb x 15 reps (+100 pts)
• 573 lb x 15 reps259.9 kg x 15 reps573 lb x 15 reps (+100 pts)
• 573 lb x 15 reps259.9 kg x 15 reps573 lb x 15 reps (+100 pts)
• 573 lb x 15 reps259.9 kg x 15 reps573 lb x 15 reps (+100 pts)
• 573 lb x 12 reps259.9 kg x 12 reps573 lb x 12 reps (+100 pts)
• 573 lb x 12 reps259.9 kg x 12 reps573 lb x 12 reps (+100 pts)
• 573 lb x 10 reps259.9 kg x 10 reps573 lb x 10 reps (+100 pts)
• 573 lb x 10 reps259.9 kg x 10 reps573 lb x 10 reps (+100 pts)
• 573 lb x 10 reps259.9 kg x 10 reps573 lb x 10 reps (+100 pts)
• 573 lb x 10 reps259.9 kg x 10 reps573 lb x 10 reps (+100 pts)

Seated Calf Raise:

• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+27 pts)
• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+27 pts)
• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+27 pts)
• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+27 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)
• SS8

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)
• SS8; 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)
• 60 lb x 25 reps27.2 kg x 25 reps60 lb x 25 reps (+41 pts)
• SS8

Weighted Hyperextension:

• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+9 pts)
• 35 lb x 12 reps15.9 kg x 12 reps35 lb x 12 reps (+10 pts)
• 35 lb x 12 reps15.9 kg x 12 reps35 lb x 12 reps (+10 pts)

Cable Crunch:

• 67.5 lb x 35 reps30.6 kg x 35 reps67.5 lb x 35 reps (+15 pts)