July 16th - Wednesday Workout

Stretching:

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

V-Squat Machine:

• 254 lb x 15 reps115.2 kg x 15 reps254 lb x 15 reps (+82 pts)
• 304 lb x 12 reps137.9 kg x 12 reps304 lb x 12 reps (+112 pts)
• 344 lb x 10 reps156 kg x 10 reps344 lb x 10 reps (+143 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:

• 483 lb x 15 reps219.1 kg x 15 reps483 lb x 15 reps (+64 pts)
• 573 lb x 12 reps259.9 kg x 12 reps573 lb x 12 reps (+100 pts)
• 573 lb x 12 reps259.9 kg x 12 reps573 lb x 12 reps (+100 pts)
• 573 lb x 12 reps259.9 kg x 12 reps573 lb x 12 reps (+100 pts)
• 573 lb x 12 reps259.9 kg x 12 reps573 lb x 12 reps (+100 pts)
• 573 lb x 12 reps259.9 kg x 12 reps573 lb x 12 reps (+100 pts)
• 573 lb x 12 reps259.9 kg x 12 reps573 lb x 12 reps (+100 pts)
• 573 lb x 12 reps259.9 kg x 12 reps573 lb x 12 reps (+100 pts)
• 573 lb x 12 reps259.9 kg x 12 reps573 lb x 12 reps (+100 pts)
• 573 lb x 12 reps259.9 kg x 12 reps573 lb x 12 reps (+100 pts)
• 573 lb x 12 reps259.9 kg x 12 reps573 lb x 12 reps (+100 pts)
• 573 lb x 12 reps259.9 kg x 12 reps573 lb x 12 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 12 reps259.9 kg x 12 reps573 lb x 12 reps (+100 pts)
• SS1 / SS2 / SS3

Leg Extensions:

• 130 lb x 10 reps59 kg x 10 reps130 lb x 10 reps (+18 pts)
• 135 lb x 10 reps61.2 kg x 10 reps135 lb x 10 reps (+19 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

Lying Leg Curls:

• 120 lb x 15 reps54.4 kg x 15 reps120 lb x 15 reps (+18 pts)
• 130 lb x 12 reps59 kg x 12 reps130 lb x 12 reps (+19 pts)
• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+20 pts)
• 150 lb x 8 reps68 kg x 8 reps150 lb x 8 reps (+20 pts)
• 160 lb x 8 reps72.6 kg x 8 reps160 lb x 8 reps (+22 pts)
• SS3

Standing Leg Curl:

• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+12 pts)
• 75 lb x 10 reps34 kg x 10 reps75 lb x 10 reps (+13 pts)
• 75 lb x 10 reps34 kg x 10 reps75 lb x 10 reps (+13 pts)
• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+13 pts)

Stiff-Legged Barbell Deadlift:

• 135 lb x 10 reps61.2 kg x 10 reps135 lb x 10 reps (+77 pts)
• 155 lb x 10 reps70.3 kg x 10 reps155 lb x 10 reps (+89 pts)
• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+109 pts)
• 205 lb x 10 reps93 kg x 10 reps205 lb x 10 reps (+124 pts)
• SS4

Machine Shoulder (Military) Press:

• 190 lb x 12 reps86.2 kg x 12 reps190 lb x 12 reps (+52 pts)
• 200 lb x 12 reps90.7 kg x 12 reps200 lb x 12 reps (+55 pts)
• 210 lb x 12 reps95.3 kg x 12 reps210 lb x 12 reps (+59 pts)
• 220 lb x 12 reps99.8 kg x 12 reps220 lb x 12 reps (+63 pts)
• 230 lb x 12 reps104.3 kg x 12 reps230 lb x 12 reps (+68 pts)
• SS4

Dumbbell Side Lateral Raise:

• 22.5 lb x 12 reps10.2 kg x 12 reps22.5 lb x 12 reps (+37 pts)
• 22.5 lb x 12 reps10.2 kg x 12 reps22.5 lb x 12 reps (+37 pts)
• 22.5 lb x 12 reps10.2 kg x 12 reps22.5 lb x 12 reps (+37 pts)
• 22.5 lb x 12 reps10.2 kg x 12 reps22.5 lb x 12 reps (+37 pts)
• 22.5 lb x 12 reps10.2 kg x 12 reps22.5 lb x 12 reps (+37 pts)
• SS5

Dumbbell Shrug:

• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+28 pts)
• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+28 pts)
• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+28 pts)
• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+28 pts)
• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+28 pts)
• SS5

Seated Bent-Over Rear Delt Raise:

• 22.5 lb x 12 reps10.2 kg x 12 reps22.5 lb x 12 reps (+9 pts)
• 22.5 lb x 12 reps10.2 kg x 12 reps22.5 lb x 12 reps (+9 pts)
• 22.5 lb x 12 reps10.2 kg x 12 reps22.5 lb x 12 reps (+9 pts)
• 22.5 lb x 12 reps10.2 kg x 12 reps22.5 lb x 12 reps (+9 pts)
• 22.5 lb x 12 reps10.2 kg x 12 reps22.5 lb x 12 reps (+9 pts)

Other Bodyweight:

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

Crunch:

• 50 reps50 reps50 reps (+25 pts)

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)
• stomach vacuums

Cycling (stationary):

• 0:45:03 || 9.6 mi || 13.5 mph || 97 BPM || 4 %0:45:03 || 9.6 mi || 13.5 mph || 97 BPM || 4 %0:45:03 || 9.6 mi || 13.5 mph || 97 BPM || 4 % (+235 pts)