June 22 - Saturday Workout

Stretching:

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

Foam Rolling:

• 3 min3 min3 min (+5 pts)
• 3 min3 min3 min (+5 pts)
• 3 min3 min3 min (+5 pts)
• 3 min3 min3 min (+5 pts)

Seated Dumbbell Shoulder Press:

• 45 lb x 15 reps20.4 kg x 15 reps45 lb x 15 reps (+64 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+79 pts)
• 70 lb x 8 reps31.8 kg x 8 reps70 lb x 8 reps (+81 pts)
• 75 lb x 8 reps34 kg x 8 reps75 lb x 8 reps (+87 pts)
• 80 lb x 6 reps36.3 kg x 6 reps80 lb x 6 reps (+87 pts)
• SS1

Dumbbell Side Lateral Raise:

• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+37 pts)
• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+39 pts)
• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+37 pts)
• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+39 pts)
• SS1

Front Dumbbell Raise:

• 40 lb x 8 reps18.1 kg x 8 reps40 lb x 8 reps (+19 pts)
• 40 lb x 8 reps18.1 kg x 8 reps40 lb x 8 reps (+19 pts)
• 40 lb x 8 reps18.1 kg x 8 reps40 lb x 8 reps (+19 pts)
• 40 lb x 8 reps18.1 kg x 8 reps40 lb x 8 reps (+19 pts)
• SS2

Dumbbell Shrug:

• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+30 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+30 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+30 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+30 pts)
• SS2

Dumbbell Rear Delt Row:

• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+17 pts)
• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+17 pts)
• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+20 pts)
• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+20 pts)
• SS3

Seated Bent-Over Rear Delt Raise:

• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+9 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+9 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+9 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+9 pts)
• SS3

Calf Press On The Leg Press Machine:

• 483 lb x 15 reps219.1 kg x 15 reps483 lb x 15 reps (+64 pts)
• 533 lb x 15 reps241.8 kg x 15 reps533 lb x 15 reps (+90 pts)
• 533 lb x 10 reps241.8 kg x 10 reps533 lb x 10 reps (+85 pts)
• 533 lb x 10 reps241.8 kg x 10 reps533 lb x 10 reps (+85 pts)
• 533 lb x 10 reps241.8 kg x 10 reps533 lb x 10 reps (+85 pts)
• 533 lb x 10 reps241.8 kg x 10 reps533 lb x 10 reps (+85 pts)
• 583 lb x 10 reps264.4 kg x 10 reps583 lb x 10 reps (+100 pts)
• 583 lb x 10 reps264.4 kg x 10 reps583 lb x 10 reps (+100 pts)
• 583 lb x 10 reps264.4 kg x 10 reps583 lb x 10 reps (+100 pts)
• 583 lb x 10 reps264.4 kg x 10 reps583 lb x 10 reps (+100 pts)
• 583 lb x 10 reps264.4 kg x 10 reps583 lb x 10 reps (+100 pts)
• SS4

V-Squat Machine:

• 254 lb x 15 reps115.2 kg x 15 reps254 lb x 15 reps (+82 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)
• 434 lb x 8 reps196.9 kg x 8 reps434 lb x 8 reps (+252 pts)
• 484 lb x 8 reps219.5 kg x 8 reps484 lb x 8 reps (+353 pts)
• SS4

Barbell 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)
• 275 lb x 8 reps124.7 kg x 8 reps275 lb x 8 reps (+192 pts)
• 325 lb x 6 reps147.4 kg x 6 reps325 lb x 6 reps (+252 pts)
• 275 lb x 8 reps124.7 kg x 8 reps275 lb x 8 reps (+192 pts)

Abductor Machine:

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

Lying Leg Curls:

• 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)
• 170 lb x 10 reps77.1 kg x 10 reps170 lb x 10 reps (+24 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+26 pts)
• SS6

Leg Extensions:

• 150 lb x 15 reps68 kg x 15 reps150 lb x 15 reps (+22 pts)
• 165 lb x 10 reps74.8 kg x 10 reps165 lb x 10 reps (+23 pts)
• 175 lb x 10 reps79.4 kg x 10 reps175 lb x 10 reps (+25 pts)
• 190 lb x 10 reps86.2 kg x 10 reps190 lb x 10 reps (+28 pts)
• 200 lb x 10 reps90.7 kg x 10 reps200 lb x 10 reps (+30 pts)
• SS6

Weighted Hyperextension:

• 10 lb x 12 reps4.5 kg x 12 reps10 lb x 12 reps (+8 pts)
• 10 lb x 12 reps4.5 kg x 12 reps10 lb x 12 reps (+8 pts)
• 10 lb x 12 reps4.5 kg x 12 reps10 lb x 12 reps (+8 pts)
• 10 lb x 12 reps4.5 kg x 12 reps10 lb x 12 reps (+8 pts)
• SS7

Reverse Crunch:

• 20 reps20 reps20 reps (+26 pts)
• 20 reps20 reps20 reps (+26 pts)
• 20 reps20 reps20 reps (+26 pts)
• 20 reps20 reps20 reps (+26 pts)
• SS7 *hanging

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

Yard Work:

• 0:05:00 || Intense!0:05:00 || Intense!0:05:00 || Intense! (+6 pts)

Recreational Swimming:

• 3:00:00 || casual laps3:00:00 || casual laps3:00:00 || casual laps (+217 pts)

Cycling (stationary):

• 0:50:05 || 11.4 mi || 14.5 mph || 108 BPM || 4 %0:50:05 || 11.4 mi || 14.5 mph || 108 BPM || 4 %0:50:05 || 11.4 mi || 14.5 mph || 108 BPM || 4 % (+314 pts)