June 6 - Thursday Workout

Stretching:

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

Machine Shoulder (Military) Press:

• 150 lb x 15 reps68 kg x 15 reps150 lb x 15 reps (+41 pts)
• 190 lb x 12 reps86.2 kg x 12 reps190 lb x 12 reps (+52 pts)
• 210 lb x 10 reps95.3 kg x 10 reps210 lb x 10 reps (+58 pts)
• 220 lb x 10 reps99.8 kg x 10 reps220 lb x 10 reps (+62 pts)
• 230 lb x 10 reps104.3 kg x 10 reps230 lb x 10 reps (+66 pts)

Dumbbell Shrug:

• 90 lb x 12 reps40.8 kg x 12 reps90 lb x 12 reps (+29 pts)
• 90 lb x 12 reps40.8 kg x 12 reps90 lb x 12 reps (+29 pts)
• 90 lb x 12 reps40.8 kg x 12 reps90 lb x 12 reps (+29 pts)
• SS1

Front Dumbbell Raise:

• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+18 pts)
• 30 lb x 8 reps13.6 kg x 8 reps30 lb x 8 reps (+18 pts)
• 35 lb x 8 reps15.9 kg x 8 reps35 lb x 8 reps (+19 pts)

Seated Barbell Shoulder Press:

• 45 lb x 10 reps20.4 kg x 10 reps45 lb x 10 reps (+42 pts)
• 75 lb x 10 reps34 kg x 10 reps75 lb x 10 reps (+52 pts)
• 95 lb x 10 reps43.1 kg x 10 reps95 lb x 10 reps (+59 pts)
• 105 lb x 10 reps47.6 kg x 10 reps105 lb x 10 reps (+63 pts)
• 115 lb x 10 reps52.2 kg x 10 reps115 lb x 10 reps (+68 pts)
• Still dislike this exercise, but post 3rd shoulder surgery, it is much easier than I remember it

Dumbbell Side Lateral Raise:

• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+37 pts)
• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+38 pts)
• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+38 pts)
• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+38 pts)

Lying Rear Delt Raise:

• 10 lb x 12 reps4.5 kg x 12 reps10 lb x 12 reps (+8 pts)
• 12.5 lb x 12 reps5.7 kg x 12 reps12.5 lb x 12 reps (+8 pts)
• 12.5 lb x 12 reps5.7 kg x 12 reps12.5 lb x 12 reps (+8 pts)
• 12.5 lb x 12 reps5.7 kg x 12 reps12.5 lb x 12 reps (+8 pts)

Dumbbell Rear Delt Row:

• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+18 pts)
• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+18 pts)
• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+20 pts)

Close-Grip Barbell Bench Press:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+82 pts)
• 155 lb x 10 reps70.3 kg x 10 reps155 lb x 10 reps (+89 pts)
• 185 lb x 8 reps83.9 kg x 8 reps185 lb x 8 reps (+105 pts)
• 205 lb x 6 reps93 kg x 6 reps205 lb x 6 reps (+112 pts)

Standing Overhead Barbell Triceps Extension:

• 50 lb x 15 reps22.7 kg x 15 reps50 lb x 15 reps (+11 pts)
• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+12 pts)
• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+13 pts)
• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+13 pts)

Tricep Dumbbell Kickback:

• 32.5 lb x 12 reps14.7 kg x 12 reps32.5 lb x 12 reps (+25 pts)
• 32.5 lb x 12 reps14.7 kg x 12 reps32.5 lb x 12 reps (+25 pts)
• 37.5 lb x 10 reps17 kg x 10 reps37.5 lb x 10 reps (+25 pts)
• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+25 pts)

Lying Close-Grip Barbell Triceps Extension Behind The Head:

• 55 lb x 15 reps24.9 kg x 15 reps55 lb x 15 reps (+18 pts)
• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+19 pts)
• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+19 pts)
• 75 lb x 12 reps34 kg x 12 reps75 lb x 12 reps (+20 pts)

Reverse Grip Triceps Pushdown:

• 57.5 lb x 10 reps26.1 kg x 10 reps57.5 lb x 10 reps (+11 pts)
• 57.5 lb x 10 reps26.1 kg x 10 reps57.5 lb x 10 reps (+11 pts)
• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+10 pts)
• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+10 pts)
• 35 lb x 12 reps15.9 kg x 12 reps35 lb x 12 reps (+10 pts)
• 10 second rest breaks

Walking:

• 0:45:09 || 2.3 mi || 89 BPM || steep hills0:45:09 || 2.3 mi || 89 BPM || steep hills0:45:09 || 2.3 mi || 89 BPM || steep hills (+112 pts)
• 302 calories burned