June 8 - Saturday Workout

Stretching:

• 0:10:000:10:000:10:00 (+2 pts)
• 0:05:000:05:000:05:00 (+2 pts)

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 10 reps147 kg x 10 reps324 lb x 10 reps (+125 pts)
• 374 lb x 10 reps169.6 kg x 10 reps374 lb x 10 reps (+175 pts)
• 424 lb x 8 reps192.3 kg x 8 reps424 lb x 8 reps (+236 pts)
• 464 lb x 8 reps210.5 kg x 8 reps464 lb x 8 reps (+309 pts)

Leg Press:

• 393 lb x 15 reps178.3 kg x 15 reps393 lb x 15 reps (+56 pts)
• 443 lb x 10 reps200.9 kg x 10 reps443 lb x 10 reps (+62 pts)
• 483 lb x 10 reps219.1 kg x 10 reps483 lb x 10 reps (+71 pts)
• 533 lb x 10 reps241.8 kg x 10 reps533 lb x 10 reps (+84 pts)
• SS1

Calf Press On The Leg Press Machine:

• 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)
• 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)
• 573 lb x 15 reps259.9 kg x 15 reps573 lb x 15 reps (+100 pts)
• 623 lb x 10 reps282.6 kg x 10 reps623 lb x 10 reps (+100 pts)
• 623 lb x 12 reps282.6 kg x 12 reps623 lb x 12 reps (+100 pts)
• 623 lb x 12 reps282.6 kg x 12 reps623 lb x 12 reps (+100 pts)
• 623 lb x 12 reps282.6 kg x 12 reps623 lb x 12 reps (+100 pts)
• 623 lb x 12 reps282.6 kg x 12 reps623 lb x 12 reps (+100 pts)
• SS1 / SS2

Standing Leg Curl:

• 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)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+13 pts)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+13 pts)
• SS2

Abductor Machine:

• 80 lb x 15 reps36.3 kg x 15 reps80 lb x 15 reps (+12 pts)
• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+12 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+13 pts)
• 110 lb x 10 reps49.9 kg x 10 reps110 lb x 10 reps (+14 pts)
• 120 lb x 10 reps54.4 kg x 10 reps120 lb x 10 reps (+15 pts)
• SS3

Seated Calf Raise:

• 235 lb x 12 reps106.6 kg x 12 reps235 lb x 12 reps (+39 pts)
• 235 lb x 12 reps106.6 kg x 12 reps235 lb x 12 reps (+39 pts)
• 235 lb x 12 reps106.6 kg x 12 reps235 lb x 12 reps (+39 pts)
• 235 lb x 12 reps106.6 kg x 12 reps235 lb x 12 reps (+39 pts)
• 235 lb x 12 reps106.6 kg x 12 reps235 lb x 12 reps (+39 pts)
• SS3

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)
• SS4

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)
• 55 lb x 25 reps24.9 kg x 25 reps55 lb x 25 reps (+39 pts)
• 55 lb x 25 reps24.9 kg x 25 reps55 lb x 25 reps (+39 pts)
• SS4

Cable Crunch:

• 65 lb x 25 reps29.5 kg x 25 reps65 lb x 25 reps (+14 pts)
• 65 lb x 25 reps29.5 kg x 25 reps65 lb x 25 reps (+14 pts)
• 65 lb x 25 reps29.5 kg x 25 reps65 lb x 25 reps (+14 pts)
• 65 lb x 25 reps29.5 kg x 25 reps65 lb x 25 reps (+14 pts)
• SS4

Arnold Dumbbell Press:

• 45 lb x 10 reps20.4 kg x 10 reps45 lb x 10 reps (+44 pts)
• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+46 pts)
• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+49 pts)
• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+52 pts)
• SS5

Seated Bent-Over Rear Delt Raise:

• 22.5 lb x 12 reps10.2 kg x 12 reps22.5 lb x 12 reps (+9 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+9 pts)
• 30 lb x 12 reps13.6 kg x 12 reps30 lb x 12 reps (+9 pts)
• 30 lb x 12 reps13.6 kg x 12 reps30 lb x 12 reps (+9 pts)
• SS5

Front Dumbbell Raise:

• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+19 pts)
• 35 lb x 8 reps15.9 kg x 8 reps35 lb x 8 reps (+19 pts)
• 35 lb x 8 reps15.9 kg x 8 reps35 lb x 8 reps (+19 pts)
• 40 lb x 8 reps18.1 kg x 8 reps40 lb x 8 reps (+19 pts)
• SS6

Standing Dumbbell Upright Row:

• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+28 pts)
• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+29 pts)
• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+29 pts)
• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+30 pts)
• SS6

Lying Rear Delt Raise:

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

Seated Dumbbell Palms-Up Wrist Curl:

• 22.5 lb x 12 reps10.2 kg x 12 reps22.5 lb x 12 reps (+18 pts)
• 22.5 lb x 12 reps10.2 kg x 12 reps22.5 lb x 12 reps (+18 pts)
• 22.5 lb x 12 reps10.2 kg x 12 reps22.5 lb x 12 reps (+18 pts)
• 22.5 lb x 12 reps10.2 kg x 12 reps22.5 lb x 12 reps (+18 pts)
• SS7 (triset)

Palms-Up Barbell Wrist Curl Over A Bench:

• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+11 pts)
• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+11 pts)
• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+11 pts)
• 60 lb x 12 reps27.2 kg x 12 reps60 lb x 12 reps (+12 pts)
• SS7 (triset)

Reverse Barbell Curl:

• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+17 pts)
• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+17 pts)
• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+17 pts)
• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+17 pts)
• SS7 (triset)

Walking:

• 0:30:05 || 1.1 mi || 92 BPM || steep hills0:30:05 || 1.1 mi || 92 BPM || steep hills0:30:05 || 1.1 mi || 92 BPM || steep hills (+45 pts)