July 15th - Monday Workout

Stretching:

• 0:05:000:05:000:05:00 (+2 pts)
• 0:05:000:05:000:05:00 (+2 pts)
• 1:00:001:00:001:00:00 (+12 pts)
• 1 hr posing session at the ballet school

Barbell Bench Press:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+84 pts)
• 185 lb x 12 reps83.9 kg x 12 reps185 lb x 12 reps (+114 pts)
• 195 lb x 10 reps88.5 kg x 10 reps195 lb x 10 reps (+119 pts)
• 200 lb x 8 reps90.7 kg x 8 reps200 lb x 8 reps (+119 pts)
• 205 lb x 8 reps93 kg x 8 reps205 lb x 8 reps (+123 pts)
• 210 lb x 8 reps95.3 kg x 8 reps210 lb x 8 reps (+127 pts)
• SS1

Wide-Grip Pull-Up:

• 12 reps12 reps12 reps (+90 pts)
• 12 reps12 reps12 reps (+90 pts)
• 12 reps12 reps12 reps (+90 pts)
• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+94 pts)
• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+94 pts)
• SS1

Incline Dumbbell Bench Press:

• 70 lb x 15 reps31.8 kg x 15 reps70 lb x 15 reps (+87 pts)
• 70 lb x 12 reps31.8 kg x 12 reps70 lb x 12 reps (+84 pts)
• 75 lb x 10 reps34 kg x 10 reps75 lb x 10 reps (+88 pts)
• 75 lb x 10 reps34 kg x 10 reps75 lb x 10 reps (+88 pts)
• SS2

Close Grip Chin-Up:

• 12 reps12 reps12 reps (+74 pts)
• 12 reps12 reps12 reps (+74 pts)
• 12 reps12 reps12 reps (+74 pts)
• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+70 pts)
• SS2

Dumbbell Flyes:

• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+19 pts)
• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+19 pts)
• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+19 pts)
• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+19 pts)
• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+19 pts)
• SS3

Isolateral Plate Loaded Row:

• 180 lb x 12 reps81.6 kg x 12 reps180 lb x 12 reps (+62 pts)
• 180 lb x 12 reps81.6 kg x 12 reps180 lb x 12 reps (+62 pts)
• 230 lb x 12 reps104.3 kg x 12 reps230 lb x 12 reps (+87 pts)
• 230 lb x 12 reps104.3 kg x 12 reps230 lb x 12 reps (+87 pts)
• 230 lb x 12 reps104.3 kg x 12 reps230 lb x 12 reps (+87 pts)
• SS3

Bent-Arm Dumbbell Pullover:

• 55 lb x 15 reps24.9 kg x 15 reps55 lb x 15 reps (+24 pts)
• 55 lb x 15 reps24.9 kg x 15 reps55 lb x 15 reps (+24 pts)
• 55 lb x 15 reps24.9 kg x 15 reps55 lb x 15 reps (+24 pts)
• 55 lb x 15 reps24.9 kg x 15 reps55 lb x 15 reps (+24 pts)
• SS4

Seated Cable Row:

• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+43 pts)
• 145 lb x 10 reps65.8 kg x 10 reps145 lb x 10 reps (+44 pts)
• 145 lb x 10 reps65.8 kg x 10 reps145 lb x 10 reps (+44 pts)
• 145 lb x 10 reps65.8 kg x 10 reps145 lb x 10 reps (+44 pts)
• SS4

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

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 *hanging

Weighted Decline Crunch:

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

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

Cycling (stationary):

• 0:45:05 || 9.6 mi || 13.5 mph || 101 BPM || 4 %0:45:05 || 9.6 mi || 13.5 mph || 101 BPM || 4 %0:45:05 || 9.6 mi || 13.5 mph || 101 BPM || 4 % (+236 pts)