May 18 - Saturday Workout

Stretching:

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

Dumbbell Rear Delt Row:

• 50 lb x 15 reps22.7 kg x 15 reps50 lb x 15 reps (+18 pts)
• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+18 pts)
• 65 lb x 8 reps29.5 kg x 8 reps65 lb x 8 reps (+18 pts)
• 70 lb x 8 reps31.8 kg x 8 reps70 lb x 8 reps (+19 pts)
• 75 lb x 8 reps34 kg x 8 reps75 lb x 8 reps (+20 pts)
• SS1

Seated Bent-Over Rear Delt Raise:

• 22.5 lb x 10 reps10.2 kg x 10 reps22.5 lb x 10 reps (+9 pts)
• 25 lb x 8 reps11.3 kg x 8 reps25 lb x 8 reps (+8 pts)
• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+9 pts)
• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+9 pts)
• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+9 pts)
• SS1

Dumbbell Shrug:

• 100 lb x 20 reps45.4 kg x 20 reps100 lb x 20 reps (+34 pts)
• 100 lb x 20 reps45.4 kg x 20 reps100 lb x 20 reps (+34 pts)
• 100 lb x 20 reps45.4 kg x 20 reps100 lb x 20 reps (+34 pts)
• 100 lb x 20 reps45.4 kg x 20 reps100 lb x 20 reps (+34 pts)
• SS2

Dumbbell Side Lateral Raise:

• 22.5 lb x 12 reps10.2 kg x 12 reps22.5 lb x 12 reps (+37 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+38 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+38 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+38 pts)
• SS2

Lying Rear Delt Raise:

• 15 lb x 10 reps6.8 kg x 10 reps15 lb x 10 reps (+8 pts)
• 15 lb x 10 reps6.8 kg x 10 reps15 lb x 10 reps (+8 pts)
• 15 lb x 10 reps6.8 kg x 10 reps15 lb x 10 reps (+8 pts)
• 15 lb x 10 reps6.8 kg x 10 reps15 lb x 10 reps (+8 pts)
• no rest between sets 1,2 and 3,4

High Pull:

• 95 lb x 10 reps43.1 kg x 10 reps95 lb x 10 reps (+52 pts)
• 115 lb x 8 reps52.2 kg x 8 reps115 lb x 8 reps (+57 pts)
• 115 lb x 8 reps52.2 kg x 8 reps115 lb x 8 reps (+57 pts)
• 135 lb x 6 reps61.2 kg x 6 reps135 lb x 6 reps (+61 pts)

Close-Grip Barbell Bench Press:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+82 pts)
• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+109 pts)
• 205 lb x 8 reps93 kg x 8 reps205 lb x 8 reps (+120 pts)
• 225 lb x 5 reps102.1 kg x 5 reps225 lb x 5 reps (+121 pts)

One Arm Pronated Dumbbell Triceps Extension:

• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+19 pts)
• 35 lb x 8 reps15.9 kg x 8 reps35 lb x 8 reps (+19 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+19 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+19 pts)
• SS3

Lying Barbell Triceps Extension ("Skullcrusher"):

• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+12 pts)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+13 pts)
• 95 lb x 8 reps43.1 kg x 8 reps95 lb x 8 reps (+14 pts)
• 105 lb x 4 reps47.6 kg x 4 reps105 lb x 4 reps (+12 pts)
• SS3

Dips - Triceps Version:

• 15 reps || weighted || 25 lb15 reps || weighted || 25 lb15 reps || weighted || 25 lb (+115 pts)
• 15 reps || weighted || 35 lb15 reps || weighted || 35 lb15 reps || weighted || 35 lb (+134 pts)
• 12 reps || weighted || 45 lb12 reps || weighted || 45 lb12 reps || weighted || 45 lb (+119 pts)
• 12 reps || weighted || 55 lb12 reps || weighted || 55 lb12 reps || weighted || 55 lb (+136 pts)

Standing One-Arm Biceps Cable Curl:

• 70 lb x 8 reps31.8 kg x 8 reps70 lb x 8 reps (+18 pts)
• 70 lb x 8 reps31.8 kg x 8 reps70 lb x 8 reps (+18 pts)
• 70 lb x 8 reps31.8 kg x 8 reps70 lb x 8 reps (+18 pts)
• 70 lb x 8 reps31.8 kg x 8 reps70 lb x 8 reps (+18 pts)

Reverse Barbell Curl:

• 50 lb x 12 reps22.7 kg x 12 reps50 lb x 12 reps (+16 pts)
• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+16 pts)
• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+16 pts)
• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+16 pts)
• SS4

Seated Dumbbell Palms-Up Wrist Curl:

• 20 lb x 12 reps9.1 kg x 12 reps20 lb x 12 reps (+18 pts)
• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+17 pts)
• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+17 pts)
• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+17 pts)
• SS4

Abductor Machine:

• 80 lb x 20 reps36.3 kg x 20 reps80 lb x 20 reps (+13 pts)
• 80 lb x 20 reps36.3 kg x 20 reps80 lb x 20 reps (+13 pts)
• 80 lb x 20 reps36.3 kg x 20 reps80 lb x 20 reps (+13 pts)
• 80 lb x 20 reps36.3 kg x 20 reps80 lb x 20 reps (+13 pts)
• SS5

Glute Kickback:

• 75 lb x 20 reps34 kg x 20 reps75 lb x 20 reps (+14 pts)
• 80 lb x 20 reps36.3 kg x 20 reps80 lb x 20 reps (+15 pts)
• 80 lb x 20 reps36.3 kg x 20 reps80 lb x 20 reps (+15 pts)
• 80 lb x 20 reps36.3 kg x 20 reps80 lb x 20 reps (+15 pts)
• SS5

Seated Calf Raise:

• 195 lb x 20 reps88.5 kg x 20 reps195 lb x 20 reps (+32 pts)
• 195 lb x 20 reps88.5 kg x 20 reps195 lb x 20 reps (+32 pts)
• 195 lb x 20 reps88.5 kg x 20 reps195 lb x 20 reps (+32 pts)

Calf Press On The Leg Press Machine:

• 303 lb x 30 reps137.4 kg x 30 reps303 lb x 30 reps (+22 pts)
• 303 lb x 25 reps137.4 kg x 25 reps303 lb x 25 reps (+21 pts)
• 503 lb x 15 reps228.2 kg x 15 reps503 lb x 15 reps (+73 pts)
• 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)
• 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 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)

Walking:

• 0:25:00 || 0.7 mi || 80 BPM || moderate hills0:25:00 || 0.7 mi || 80 BPM || moderate hills0:25:00 || 0.7 mi || 80 BPM || moderate hills (+16 pts)

Cycling (stationary):

• 0:45:05 || 9.8 mi || 13.5 mph || 105 BPM || 4 %0:45:05 || 9.8 mi || 13.5 mph || 105 BPM || 4 %0:45:05 || 9.8 mi || 13.5 mph || 105 BPM || 4 % (+236 pts)
• LIT