July 22nd - Monday Workout

Stretching:

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

Barbell Squat:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+82 pts)
• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+109 pts)
• 205 lb x 8 reps93 kg x 8 reps205 lb x 8 reps (+120 pts)
• 225 lb x 8 reps102.1 kg x 8 reps225 lb x 8 reps (+137 pts)
• 235 lb x 8 reps106.6 kg x 8 reps235 lb x 8 reps (+147 pts)
• 245 lb x 8 reps111.1 kg x 8 reps245 lb x 8 reps (+157 pts)

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 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)
• 573 lb x 12 reps259.9 kg x 12 reps573 lb x 12 reps (+100 pts)
• SS1 / 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 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)
• SS1

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)
• 155 lb x 10 reps70.3 kg x 10 reps155 lb x 10 reps (+89 pts)
• SS2

Standing Leg Curl:

• 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)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+13 pts)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+13 pts)

V-Squat Machine:

• 254 lb x 15 reps115.2 kg x 15 reps254 lb x 15 reps (+82 pts)
• 344 lb x 10 reps156 kg x 10 reps344 lb x 10 reps (+143 pts)
• 394 lb x 10 reps178.7 kg x 10 reps394 lb x 10 reps (+200 pts)
• 414 lb x 8 reps187.8 kg x 8 reps414 lb x 8 reps (+220 pts)
• 414 lb x 8 reps187.8 kg x 8 reps414 lb x 8 reps (+220 pts)
• 414 lb x 6 reps187.8 kg x 6 reps414 lb x 6 reps (+206 pts)
• SS3

Seated Calf Raise:

• 185 lb x 15 reps83.9 kg x 15 reps185 lb x 15 reps (+28 pts)
• 205 lb x 15 reps93 kg x 15 reps205 lb x 15 reps (+33 pts)
• 205 lb x 15 reps93 kg x 15 reps205 lb x 15 reps (+33 pts)
• 205 lb x 15 reps93 kg x 15 reps205 lb x 15 reps (+33 pts)

Walking:

• 0:19:15 || 0.5 mi || 100 BPM || light hills0:19:15 || 0.5 mi || 100 BPM || light hills0:19:15 || 0.5 mi || 100 BPM || light hills (+28 pts)

Cycling (stationary):

• 0:32:04 || 6 mi || 11.5 mph || 107 BPM || 4 %0:32:04 || 6 mi || 11.5 mph || 107 BPM || 4 %0:32:04 || 6 mi || 11.5 mph || 107 BPM || 4 % (+110 pts)