July 1 - Monday 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)

V-Squat Machine:

• 234 lb x 15 reps106.1 kg x 15 reps234 lb x 15 reps (+72 pts)
• 324 lb x 10 reps147 kg x 10 reps324 lb x 10 reps (+125 pts)
• 344 lb x 8 reps156 kg x 8 reps344 lb x 8 reps (+137 pts)
• 374 lb x 8 reps169.6 kg x 8 reps374 lb x 8 reps (+168 pts)
• 394 lb x 8 reps178.7 kg x 8 reps394 lb x 8 reps (+193 pts)
• SS1

Lying Leg Curls:

• 100 lb x 15 reps45.4 kg x 15 reps100 lb x 15 reps (+16 pts)
• 120 lb x 10 reps54.4 kg x 10 reps120 lb x 10 reps (+17 pts)
• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+20 pts)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+23 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+26 pts)
• SS1

One-Leg Press:

• 193 lb x 10 reps87.5 kg x 10 reps193 lb x 10 reps (+45 pts)
• 193 lb x 10 reps87.5 kg x 10 reps193 lb x 10 reps (+45 pts)
• 203 lb x 10 reps92.1 kg x 10 reps203 lb x 10 reps (+46 pts)
• 203 lb x 10 reps92.1 kg x 10 reps203 lb x 10 reps (+46 pts)
• SS2

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)
• SS2

Sumo Deadlift:

• 225 lb x 10 reps102.1 kg x 10 reps225 lb x 10 reps (+142 pts)
• 225 lb x 10 reps102.1 kg x 10 reps225 lb x 10 reps (+142 pts)
• 275 lb x 5 reps124.7 kg x 5 reps275 lb x 5 reps (+169 pts)
• 275 lb x 5 reps124.7 kg x 5 reps275 lb x 5 reps (+169 pts)
• 325 lb x 10 reps147.4 kg x 10 reps325 lb x 10 reps (+279 pts)
• SS3

Calf Press On The Leg Press Machine:

• 493 lb x 15 reps223.6 kg x 15 reps493 lb x 15 reps (+68 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)
• 603 lb x 10 reps273.5 kg x 10 reps603 lb x 10 reps (+100 pts)
• 603 lb x 10 reps273.5 kg x 10 reps603 lb x 10 reps (+100 pts)
• 603 lb x 10 reps273.5 kg x 10 reps603 lb x 10 reps (+100 pts)
• 603 lb x 10 reps273.5 kg x 10 reps603 lb x 10 reps (+100 pts)
• 603 lb x 10 reps273.5 kg x 10 reps603 lb x 10 reps (+100 pts)
• 603 lb x 10 reps273.5 kg x 10 reps603 lb x 10 reps (+100 pts)
• SS3

Seated Calf Raise:

• 185 lb x 15 reps83.9 kg x 15 reps185 lb x 15 reps (+28 pts)
• 205 lb x 15 reps93 kg x 15 reps205 lb x 15 reps (+33 pts)
• 235 lb x 12 reps106.6 kg x 12 reps235 lb x 12 reps (+39 pts)
• 255 lb x 10 reps115.7 kg x 10 reps255 lb x 10 reps (+43 pts)
• 185 lb x 12 reps83.9 kg x 12 reps185 lb x 12 reps (+27 pts)

Walking (treadmill):

• 0:10:04 || 0.4 mi || 2.5 mph || 115 BPM || 15 %0:10:04 || 0.4 mi || 2.5 mph || 115 BPM || 15 %0:10:04 || 0.4 mi || 2.5 mph || 115 BPM || 15 % (+26 pts)

Weighted Decline Crunch:

• 25 lb x 20 reps11.3 kg x 20 reps25 lb x 20 reps (+36 pts)
• 35 lb x 20 reps15.9 kg x 20 reps35 lb x 20 reps (+42 pts)
• 45 lb x 20 reps20.4 kg x 20 reps45 lb x 20 reps (+50 pts)
• 45 lb x 20 reps20.4 kg x 20 reps45 lb x 20 reps (+50 pts)
• SS4 (quadset)

Dumbbell Side Bend:

• 45 lb x 20 reps20.4 kg x 20 reps45 lb x 20 reps (+35 pts)
• 45 lb x 20 reps20.4 kg x 20 reps45 lb x 20 reps (+35 pts)
• 45 lb x 20 reps20.4 kg x 20 reps45 lb x 20 reps (+35 pts)
• 45 lb x 20 reps20.4 kg x 20 reps45 lb x 20 reps (+35 pts)
• SS4 (quadset)

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)
• SS4 (quadset) *hanging

Hyperextension:

• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• SS4 (quadset)

Barbell Bench Press:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+84 pts)
• 205 lb x 10 reps93 kg x 10 reps205 lb x 10 reps (+127 pts)
• 215 lb x 8 reps97.5 kg x 8 reps215 lb x 8 reps (+131 pts)
• 225 lb x 8 reps102.1 kg x 8 reps225 lb x 8 reps (+141 pts)
• 235 lb x 5 reps106.6 kg x 5 reps235 lb x 5 reps (+132 pts)
• 240 lb x 5 reps108.9 kg x 5 reps240 lb x 5 reps (+137 pts)
• SS5

Wide-Grip Chin-Up:

• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+84 pts)
• 10 reps || weighted || 15 lb10 reps || weighted || 15 lb10 reps || weighted || 15 lb (+92 pts)
• 10 reps || weighted || 20 lb10 reps || weighted || 20 lb10 reps || weighted || 20 lb (+100 pts)
• 10 reps || weighted || 25 lb10 reps || weighted || 25 lb10 reps || weighted || 25 lb (+108 pts)
• 10 reps || weighted || 30 lb10 reps || weighted || 30 lb10 reps || weighted || 30 lb (+117 pts)
• SS5

Incline Dumbbell Bench Press:

• 75 lb x 12 reps34 kg x 12 reps75 lb x 12 reps (+90 pts)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+101 pts)
• 90 lb x 8 reps40.8 kg x 8 reps90 lb x 8 reps (+104 pts)
• 95 lb x 8 reps43.1 kg x 8 reps95 lb x 8 reps (+111 pts)
• SS6

Close Grip Chin-Up:

• 10 reps || weighted || 25 lb10 reps || weighted || 25 lb10 reps || weighted || 25 lb (+89 pts)
• 10 reps || weighted || 30 lb10 reps || weighted || 30 lb10 reps || weighted || 30 lb (+97 pts)
• 10 reps || weighted || 35 lb10 reps || weighted || 35 lb10 reps || weighted || 35 lb (+104 pts)
• 10 reps || weighted || 37.5 lb10 reps || weighted || 37.5 lb10 reps || weighted || 37.5 lb (+108 pts)
• SS6

Dumbbell Flyes:

• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+20 pts)
• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+20 pts)
• 50 lb x 8 reps22.7 kg x 8 reps50 lb x 8 reps (+21 pts)
• 55 lb x 8 reps24.9 kg x 8 reps55 lb x 8 reps (+21 pts)

Bent-Arm Dumbbell Pullover:

• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+25 pts)
• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+25 pts)
• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+25 pts)
• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+25 pts)
• SS7

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)
• SS7

Cable Crossover:

• 60 lb x 15 reps27.2 kg x 15 reps60 lb x 15 reps (+12 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 10 reps27.2 kg x 10 reps60 lb x 10 reps (+11 pts)
• SS8

T-Bar Row:

• 90 lb x 15 reps40.8 kg x 15 reps90 lb x 15 reps (+34 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+34 pts)
• 105 lb x 8 reps47.6 kg x 8 reps105 lb x 8 reps (+34 pts)
• 115 lb x 8 reps52.2 kg x 8 reps115 lb x 8 reps (+36 pts)
• SS8