July 10th - Wednesday Workout

Stretching:

• 0:05:000:05:000:05:00 (+2 pts)
• 0:05:000:05:000:05:00 (+2 pts)
• 0:15:000:15:000:15:00 (+3 pts)

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)
• 364 lb x 8 reps165.1 kg x 8 reps364 lb x 8 reps (+157 pts)
• 394 lb x 8 reps178.7 kg x 8 reps394 lb x 8 reps (+193 pts)
• 394 lb x 8 reps178.7 kg x 8 reps394 lb x 8 reps (+193 pts)
• 414 lb x 8 reps187.8 kg x 8 reps414 lb x 8 reps (+220 pts)
• SS1

Calf Press On The Leg Press Machine:

• 393 lb x 20 reps178.3 kg x 20 reps393 lb x 20 reps (+36 pts)
• 483 lb x 15 reps219.1 kg x 15 reps483 lb x 15 reps (+64 pts)
• 573 lb x 10 reps259.9 kg x 10 reps573 lb x 10 reps (+100 pts)
• 573 lb x 10 reps259.9 kg x 10 reps573 lb x 10 reps (+100 pts)
• 573 lb x 10 reps259.9 kg x 10 reps573 lb x 10 reps (+100 pts)
• 573 lb x 10 reps259.9 kg x 10 reps573 lb x 10 reps (+100 pts)
• 573 lb x 10 reps259.9 kg x 10 reps573 lb x 10 reps (+100 pts)
• 573 lb x 10 reps259.9 kg x 10 reps573 lb x 10 reps (+100 pts)
• 573 lb x 12 reps259.9 kg x 12 reps573 lb x 12 reps (+100 pts)
• 573 lb x 10 reps259.9 kg x 10 reps573 lb x 10 reps (+100 pts)
• 573 lb x 10 reps259.9 kg x 10 reps573 lb x 10 reps (+100 pts)
• 573 lb x 10 reps259.9 kg x 10 reps573 lb x 10 reps (+100 pts)
• SS1 / SS2

Rack Deadlift:

• 320 lb x 8 reps145.1 kg x 8 reps320 lb x 8 reps (+163 pts)
• 410 lb x 5 reps186 kg x 5 reps410 lb x 5 reps (+263 pts)
• 460 lb x 5 reps208.7 kg x 5 reps460 lb x 5 reps (+368 pts)
• 500 lb x 5 reps226.8 kg x 5 reps500 lb x 5 reps (+400 pts)
• 500 lb x 5 reps226.8 kg x 5 reps500 lb x 5 reps (+400 pts)
• 500 lb x 5 reps226.8 kg x 5 reps500 lb x 5 reps (+400 pts)
• 410 lb x 5 reps186 kg x 5 reps410 lb x 5 reps (+263 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)
• 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)
• SS3

Leg Extensions:

• 150 lb x 10 reps68 kg x 10 reps150 lb x 10 reps (+21 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)
• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+27 pts)
• 195 lb x 10 reps88.5 kg x 10 reps195 lb x 10 reps (+29 pts)
• SS3

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)
• 130 lb x 10 reps59 kg x 10 reps130 lb x 10 reps (+18 pts)
• 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)
• SS4

Sumo Deadlift:

• 225 lb x 5 reps102.1 kg x 5 reps225 lb x 5 reps (+121 pts)
• 225 lb x 5 reps102.1 kg x 5 reps225 lb x 5 reps (+121 pts)
• 225 lb x 5 reps102.1 kg x 5 reps225 lb x 5 reps (+121 pts)
• 225 lb x 5 reps102.1 kg x 5 reps225 lb x 5 reps (+121 pts)
• 225 lb x 5 reps102.1 kg x 5 reps225 lb x 5 reps (+121 pts)
• SS4

Smith Machine Reverse Calf Raises:

• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+10 pts)
• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+10 pts)
• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+10 pts)
• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+10 pts)
• SS5

Machine Calf Extension:

• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+26 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+26 pts)
• 240 lb x 10 reps108.9 kg x 10 reps240 lb x 10 reps (+39 pts)
• 240 lb x 10 reps108.9 kg x 10 reps240 lb x 10 reps (+39 pts)
• SS5

Cycling (stationary):

• 0:36:03 || 8.3 mi || 14 mph || 107 BPM || 4 %0:36:03 || 8.3 mi || 14 mph || 107 BPM || 4 %0:36:03 || 8.3 mi || 14 mph || 107 BPM || 4 % (+201 pts)