July 18th - Thursday Workout

Stretching:

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

Leg Extensions:

• 110 lb x 10 reps49.9 kg x 10 reps110 lb x 10 reps (+16 pts)
• 110 lb x 10 reps49.9 kg x 10 reps110 lb x 10 reps (+16 pts)
• 110 lb x 10 reps49.9 kg x 10 reps110 lb x 10 reps (+16 pts)

V-Squat Machine:

• 234 lb x 10 reps106.1 kg x 10 reps234 lb x 10 reps (+68 pts)
• 234 lb x 10 reps106.1 kg x 10 reps234 lb x 10 reps (+68 pts)
• 304 lb x 8 reps137.9 kg x 8 reps304 lb x 8 reps (+105 pts)
• 304 lb x 8 reps137.9 kg x 8 reps304 lb x 8 reps (+105 pts)

Standing Leg Curl:

• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+12 pts)
• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+12 pts)
• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+12 pts)

Machine Calf Extension:

• 140 lb x 15 reps63.5 kg x 15 reps140 lb x 15 reps (+21 pts)
• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+20 pts)
• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+20 pts)
• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+20 pts)

Calf Press On The Leg Press Machine:

• 393 lb x 15 reps178.3 kg x 15 reps393 lb x 15 reps (+35 pts)
• 393 lb x 15 reps178.3 kg x 15 reps393 lb x 15 reps (+35 pts)
• 393 lb x 15 reps178.3 kg x 15 reps393 lb x 15 reps (+35 pts)
• 483 lb x 10 reps219.1 kg x 10 reps483 lb x 10 reps (+60 pts)
• 483 lb x 10 reps219.1 kg x 10 reps483 lb x 10 reps (+60 pts)
• 483 lb x 10 reps219.1 kg x 10 reps483 lb x 10 reps (+60 pts)

Wide-Grip Pull-Up:

• 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)

Close Grip Pull-Up:

• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+77 pts)
• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+77 pts)

Wide-Grip Lat Pulldown:

• 100 lb x 12 reps45.4 kg x 12 reps100 lb x 12 reps (+31 pts)
• 100 lb x 12 reps45.4 kg x 12 reps100 lb x 12 reps (+31 pts)
• 100 lb x 12 reps45.4 kg x 12 reps100 lb x 12 reps (+31 pts)

Close-Grip Front Lat Pulldown:

• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+15 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+15 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+15 pts)

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)
• 55 lb x 12 reps24.9 kg x 12 reps55 lb x 12 reps (+17 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+18 pts)
• 35 lb x 21 reps15.9 kg x 21 reps35 lb x 21 reps (+16 pts)

Seated Dumbbell Curl:

• 20 lb x 8 reps9.1 kg x 8 reps20 lb x 8 reps (+25 pts)
• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+26 pts)
• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+26 pts)
• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+26 pts)
• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+26 pts)

Reverse Barbell Curl:

• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+14 pts)
• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+14 pts)
• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+14 pts)
• 45 lb x 10 reps20.4 kg x 10 reps45 lb x 10 reps (+15 pts)
• 45 lb x 10 reps20.4 kg x 10 reps45 lb x 10 reps (+15 pts)

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)

Barbell Bench Press:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+84 pts)
• 155 lb x 10 reps70.3 kg x 10 reps155 lb x 10 reps (+91 pts)
• 165 lb x 10 reps74.8 kg x 10 reps165 lb x 10 reps (+97 pts)
• 175 lb x 10 reps79.4 kg x 10 reps175 lb x 10 reps (+104 pts)
• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+111 pts)

Incline Dumbbell Bench Press:

• 55 lb x 12 reps24.9 kg x 12 reps55 lb x 12 reps (+69 pts)
• 55 lb x 12 reps24.9 kg x 12 reps55 lb x 12 reps (+69 pts)
• 55 lb x 12 reps24.9 kg x 12 reps55 lb x 12 reps (+69 pts)
• 55 lb x 12 reps24.9 kg x 12 reps55 lb x 12 reps (+69 pts)

Cable Crossover:

• 50 lb x 12 reps22.7 kg x 12 reps50 lb x 12 reps (+11 pts)
• 50 lb x 12 reps22.7 kg x 12 reps50 lb x 12 reps (+11 pts)
• 50 lb x 15 reps22.7 kg x 15 reps50 lb x 15 reps (+11 pts)
• 50 lb x 15 reps22.7 kg x 15 reps50 lb x 15 reps (+11 pts)

Reverse Grip Triceps Pushdown:

• 50 lb x 15 reps22.7 kg x 15 reps50 lb x 15 reps (+11 pts)
• 50 lb x 15 reps22.7 kg x 15 reps50 lb x 15 reps (+11 pts)
• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+10 pts)

Triceps Pushdown - Rope Attachment:

• 50 lb x 12 reps22.7 kg x 12 reps50 lb x 12 reps (+11 pts)
• 50 lb x 15 reps22.7 kg x 15 reps50 lb x 15 reps (+11 pts)
• 50 lb x 15 reps22.7 kg x 15 reps50 lb x 15 reps (+11 pts)

Machine Dips:

• 137 lb x 15 reps62.1 kg x 15 reps137 lb x 15 reps (+20 pts)
• 137 lb x 15 reps62.1 kg x 15 reps137 lb x 15 reps (+20 pts)
• 137 lb x 15 reps62.1 kg x 15 reps137 lb x 15 reps (+20 pts)
• 151 lb x 12 reps68.5 kg x 12 reps151 lb x 12 reps (+22 pts)
• 151 lb x 12 reps68.5 kg x 12 reps151 lb x 12 reps (+22 pts)

Dumbbell Shrug:

• 55 lb x 12 reps24.9 kg x 12 reps55 lb x 12 reps (+23 pts)
• 70 lb x 12 reps31.8 kg x 12 reps70 lb x 12 reps (+25 pts)
• 70 lb x 12 reps31.8 kg x 12 reps70 lb x 12 reps (+25 pts)

Front Dumbbell Raise:

• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+17 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+18 pts)
• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+19 pts)

Seated Dumbbell Shoulder Press:

• 32.5 lb x 15 reps14.7 kg x 15 reps32.5 lb x 15 reps (+54 pts)
• 32.5 lb x 15 reps14.7 kg x 15 reps32.5 lb x 15 reps (+54 pts)
• 32.5 lb x 15 reps14.7 kg x 15 reps32.5 lb x 15 reps (+54 pts)
• 32.5 lb x 15 reps14.7 kg x 15 reps32.5 lb x 15 reps (+54 pts)

Lying Rear Delt Raise:

• 10 lb x 10 reps4.5 kg x 10 reps10 lb x 10 reps (+8 pts)
• 10 lb x 10 reps4.5 kg x 10 reps10 lb x 10 reps (+8 pts)
• 10 lb x 10 reps4.5 kg x 10 reps10 lb x 10 reps (+8 pts)

Weighted Decline Crunch:

• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+49 pts)
• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+49 pts)
• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+49 pts)

Hyperextension:

• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)

Dumbbell Side Bend:

• 37.5 lb x 20 reps17 kg x 20 reps37.5 lb x 20 reps (+33 pts)
• 37.5 lb x 20 reps17 kg x 20 reps37.5 lb x 20 reps (+33 pts)
• 37.5 lb x 20 reps17 kg x 20 reps37.5 lb x 20 reps (+33 pts)
• 37.5 lb x 20 reps17 kg x 20 reps37.5 lb x 20 reps (+33 pts)

Bent-Arm Dumbbell Pullover:

• 25 lb x 15 reps11.3 kg x 15 reps25 lb x 15 reps (+19 pts)
• 25 lb x 15 reps11.3 kg x 15 reps25 lb x 15 reps (+19 pts)
• 25 lb x 15 reps11.3 kg x 15 reps25 lb x 15 reps (+19 pts)

Cycling (stationary):

• 0:30:05 || 6.4 mi || 13 mph || 100 BPM || 4 %0:30:05 || 6.4 mi || 13 mph || 100 BPM || 4 %0:30:05 || 6.4 mi || 13 mph || 100 BPM || 4 % (+138 pts)