July 12th - Friday Workout

Stretching:

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

Seated Dumbbell Shoulder Press:

• 45 lb x 15 reps20.4 kg x 15 reps45 lb x 15 reps (+64 pts)
• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+73 pts)
• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+73 pts)
• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+73 pts)
• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+73 pts)
• SS1

Dumbbell Side Lateral Raise:

• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+37 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+37 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+37 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+37 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+37 pts)
• SS1

Clean and Press:

• 135 lb x 5 reps61.2 kg x 5 reps135 lb x 5 reps (+132 pts)
• 135 lb x 5 reps61.2 kg x 5 reps135 lb x 5 reps (+132 pts)
• 145 lb x 5 reps65.8 kg x 5 reps145 lb x 5 reps (+141 pts)
• 145 lb x 5 reps65.8 kg x 5 reps145 lb x 5 reps (+141 pts)
• 165 lb x 5 reps74.8 kg x 5 reps165 lb x 5 reps (+161 pts)
• SS2

Barbell Shrug:

• 230 lb x 10 reps104.3 kg x 10 reps230 lb x 10 reps (+55 pts)
• 230 lb x 10 reps104.3 kg x 10 reps230 lb x 10 reps (+55 pts)
• 250 lb x 10 reps113.4 kg x 10 reps250 lb x 10 reps (+63 pts)
• 250 lb x 10 reps113.4 kg x 10 reps250 lb x 10 reps (+63 pts)
• 250 lb x 10 reps113.4 kg x 10 reps250 lb x 10 reps (+63 pts)
• SS2

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

Dumbbell Bicep Curl:

• 35 lb x 8 reps15.9 kg x 8 reps35 lb x 8 reps (+28 pts)
• 35 lb x 8 reps15.9 kg x 8 reps35 lb x 8 reps (+28 pts)
• 35 lb x 8 reps15.9 kg x 8 reps35 lb x 8 reps (+28 pts)
• 35 lb x 8 reps15.9 kg x 8 reps35 lb x 8 reps (+28 pts)
• SS3

EZ-Bar Curl:

• 45 lb x 15 reps20.4 kg x 15 reps45 lb x 15 reps (+16 pts)
• 55 lb x 15 reps24.9 kg x 15 reps55 lb x 15 reps (+18 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+18 pts)
• 75 lb x 10 reps34 kg x 10 reps75 lb x 10 reps (+19 pts)
• SS4

Close-Grip Barbell Bench Press:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+82 pts)
• 155 lb x 10 reps70.3 kg x 10 reps155 lb x 10 reps (+89 pts)
• 165 lb x 10 reps74.8 kg x 10 reps165 lb x 10 reps (+95 pts)
• 175 lb x 8 reps79.4 kg x 8 reps175 lb x 8 reps (+98 pts)
• SS4

Chin-Up:

• 12 reps12 reps12 reps (+77 pts)
• 12 reps12 reps12 reps (+77 pts)
• 12 reps12 reps12 reps (+77 pts)
• 10 reps10 reps10 reps (+67 pts)
• 10 reps10 reps10 reps (+67 pts)
• SS5

Reverse Grip Triceps Pushdown:

• 57.5 lb x 12 reps26.1 kg x 12 reps57.5 lb x 12 reps (+11 pts)
• 57.5 lb x 12 reps26.1 kg x 12 reps57.5 lb x 12 reps (+11 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+12 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+12 pts)
• SS5

Standing One-Arm Biceps Cable Curl:

• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+15 pts)
• 50 lb x 8 reps22.7 kg x 8 reps50 lb x 8 reps (+15 pts)
• 60 lb x 8 reps27.2 kg x 8 reps60 lb x 8 reps (+17 pts)
• 70 lb x 8 reps31.8 kg x 8 reps70 lb x 8 reps (+18 pts)
• SS6

Triceps Pushdown:

• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+12 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+12 pts)
• 72.5 lb x 10 reps32.9 kg x 10 reps72.5 lb x 10 reps (+12 pts)
• 72.5 lb x 10 reps32.9 kg x 10 reps72.5 lb x 10 reps (+12 pts)
• SS6

Reverse Triceps Bench Press:

• 180 lb x 15 reps81.6 kg x 15 reps180 lb x 15 reps (+79 pts)
• 250 lb x 10 reps113.4 kg x 10 reps250 lb x 10 reps (+120 pts)
• 250 lb x 10 reps113.4 kg x 10 reps250 lb x 10 reps (+120 pts)
• 250 lb x 10 reps113.4 kg x 10 reps250 lb x 10 reps (+120 pts)
• 250 lb x 10 reps113.4 kg x 10 reps250 lb x 10 reps (+120 pts)
• SS7

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

Seated Dumbbell Palms-Up Wrist Curl:

• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+17 pts)
• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+17 pts)
• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+17 pts)
• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+17 pts)
• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+17 pts)
• SS8

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 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 *no bench, behind back

Other Bodyweight:

• 100 reps100 reps100 reps (+40 pts)
• 100 reps100 reps100 reps (+40 pts)
• seated oblique twist

Other Cardio:

• 0:00:45 || The Gods Hate Me!0:00:45 || The Gods Hate Me!0:00:45 || The Gods Hate Me! (+2 pts)
• 0:00:45 || The Gods Hate Me!0:00:45 || The Gods Hate Me!0:00:45 || The Gods Hate Me! (+2 pts)
• 0:00:45 || The Gods Hate Me!0:00:45 || The Gods Hate Me!0:00:45 || The Gods Hate Me! (+2 pts)
• 0:00:45 || The Gods Hate Me!0:00:45 || The Gods Hate Me!0:00:45 || The Gods Hate Me! (+2 pts)
• 0:00:45 || The Gods Hate Me!0:00:45 || The Gods Hate Me!0:00:45 || The Gods Hate Me! (+2 pts)
• stomach vacuums

Cycling (stationary):

• 0:33:01 || 7.1 mi || 13.5 mph || 107 BPM || 4 %0:33:01 || 7.1 mi || 13.5 mph || 107 BPM || 4 %0:33:01 || 7.1 mi || 13.5 mph || 107 BPM || 4 % (+167 pts)