July 11th - Thursday 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)

Standing Hip Flexors Stretch:

• 30 reps30 reps30 reps (+5 pts)
• 30 reps30 reps30 reps (+5 pts)
• 30 reps30 reps30 reps (+5 pts)
• 30 reps30 reps30 reps (+5 pts)
• 30 reps30 reps30 reps (+5 pts)

Incline Dumbbell Bench Press:

• 75 lb x 15 reps34 kg x 15 reps75 lb x 15 reps (+93 pts)
• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+94 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)
• 95 lb x 8 reps43.1 kg x 8 reps95 lb x 8 reps (+111 pts)
• 95 lb x 8 reps43.1 kg x 8 reps95 lb x 8 reps (+111 pts)
• SS1

Wide-Grip Lat Pulldown:

• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+40 pts)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+46 pts)
• 170 lb x 10 reps77.1 kg x 10 reps170 lb x 10 reps (+49 pts)
• 175 lb x 10 reps79.4 kg x 10 reps175 lb x 10 reps (+50 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+52 pts)
• SS1

Dumbbell Bench Press:

• 95 lb x 8 reps43.1 kg x 8 reps95 lb x 8 reps (+111 pts)
• 95 lb x 7 reps43.1 kg x 7 reps95 lb x 7 reps (+108 pts)
• 95 lb x 8 reps43.1 kg x 8 reps95 lb x 8 reps (+111 pts)
• 95 lb x 10 reps43.1 kg x 10 reps95 lb x 10 reps (+115 pts)
• SS2

Close-Grip Front Lat Pulldown:

• 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)
• SS2

Weighted Ring Push-Up:

• 45 lb x 10 reps20.4 kg x 10 reps45 lb x 10 reps (+400 pts)
• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+400 pts)
• 45 lb x 10 reps20.4 kg x 10 reps45 lb x 10 reps (+400 pts)
• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+400 pts)
• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+400 pts)
• SS3

Dips - Chest Version:

• 15 reps || weighted || 25 lb15 reps || weighted || 25 lb15 reps || weighted || 25 lb (+103 pts)
• 10 reps || weighted || 25 lb10 reps || weighted || 25 lb10 reps || weighted || 25 lb (+63 pts)
• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+49 pts)
• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+49 pts)
• 8 reps || weighted || 10 lb8 reps || weighted || 10 lb8 reps || weighted || 10 lb (+38 pts)
• SS3

Other Weightlifting:

• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+15 pts)
• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+15 pts)
• 50 lb x 15 reps22.7 kg x 15 reps50 lb x 15 reps (+13 pts)
• 50 lb x 15 reps22.7 kg x 15 reps50 lb x 15 reps (+13 pts)
• SS4 - serratus pulldowns

Face Pull:

• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+28 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+28 pts)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+25 pts)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+25 pts)
• SS4

Parallel-Grip Pull-Up:

• 15 reps15 reps15 reps (+120 pts)
• 15 reps15 reps15 reps (+120 pts)
• 15 reps15 reps15 reps (+120 pts)

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)
• SS5 (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)
• SS5 (quadset) *hanging

Dumbbell Side Bend:

• 55 lb x 20 reps24.9 kg x 20 reps55 lb x 20 reps (+38 pts)
• 55 lb x 20 reps24.9 kg x 20 reps55 lb x 20 reps (+38 pts)
• 55 lb x 20 reps24.9 kg x 20 reps55 lb x 20 reps (+38 pts)
• 55 lb x 20 reps24.9 kg x 20 reps55 lb x 20 reps (+38 pts)
• SS5 (quadset)

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)
• 35 lb x 20 reps15.9 kg x 20 reps35 lb x 20 reps (+42 pts)
• 35 lb x 20 reps15.9 kg x 20 reps35 lb x 20 reps (+42 pts)
• SS5 (quadset)

Cycling (stationary):

• 0:35:00 || 8.2 mi || 14 mph || 109 BPM || 4 %0:35:00 || 8.2 mi || 14 mph || 109 BPM || 4 %0:35:00 || 8.2 mi || 14 mph || 109 BPM || 4 % (+197 pts)