July 23rd - Tuesday Workout

Stretching:

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

Barbell Bench Press:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+84 pts)
• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+111 pts)
• 195 lb x 8 reps88.5 kg x 8 reps195 lb x 8 reps (+115 pts)
• 205 lb x 8 reps93 kg x 8 reps205 lb x 8 reps (+123 pts)
• 215 lb x 6 reps97.5 kg x 6 reps215 lb x 6 reps (+123 pts)
• 225 lb x 6 reps102.1 kg x 6 reps225 lb x 6 reps (+131 pts)
• SS1

Wide-Grip Chin-Up:

• 10 reps10 reps10 reps (+71 pts)
• 10 reps10 reps10 reps (+71 pts)
• 10 reps10 reps10 reps (+71 pts)
• 10 reps10 reps10 reps (+71 pts)
• 10 reps10 reps10 reps (+71 pts)
• SS1 - these might of well be considered 15 lb weighted pull ups after the post-show binge eating I did lol

Incline Dumbbell Bench Press:

• 75 lb x 12 reps34 kg x 12 reps75 lb x 12 reps (+90 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)
• 80 lb x 8 reps36.3 kg x 8 reps80 lb x 8 reps (+91 pts)
• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+94 pts)
• SS2

Close Grip Chin-Up:

• 10 reps10 reps10 reps (+59 pts)
• 10 reps10 reps10 reps (+59 pts)
• 10 reps10 reps10 reps (+59 pts)
• 10 reps10 reps10 reps (+59 pts)
• SS2

Dumbbell Flyes:

• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+19 pts)
• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+19 pts)
• 40 lb x 8 reps18.1 kg x 8 reps40 lb x 8 reps (+19 pts)
• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+20 pts)

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)
• SS3

Seated Cable Row:

• 140 lb x 15 reps63.5 kg x 15 reps140 lb x 15 reps (+45 pts)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+49 pts)
• 170 lb x 10 reps77.1 kg x 10 reps170 lb x 10 reps (+52 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+56 pts)
• SS3

Bent Over Barbell Row:

• 135 lb x 10 reps61.2 kg x 10 reps135 lb x 10 reps (+43 pts)
• 145 lb x 10 reps65.8 kg x 10 reps145 lb x 10 reps (+46 pts)
• 145 lb x 8 reps65.8 kg x 8 reps145 lb x 8 reps (+45 pts)
• 145 lb x 8 reps65.8 kg x 8 reps145 lb x 8 reps (+45 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)
• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+49 pts)
• SS4 (triset)

Dumbbell Side Bend:

• 45 lb x 20 reps20.4 kg x 20 reps45 lb x 20 reps (+35 pts)
• 45 lb x 20 reps20.4 kg x 20 reps45 lb x 20 reps (+35 pts)
• 45 lb x 20 reps20.4 kg x 20 reps45 lb x 20 reps (+35 pts)
• 45 lb x 20 reps20.4 kg x 20 reps45 lb x 20 reps (+35 pts)
• SS4 (triset)

Hyperextension:

• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 10 reps10 reps10 reps (+5 pts)
• 10 reps10 reps10 reps (+5 pts)

Cycling (stationary):

• 0:46:25 || 10.1 mi || 14 mph || 108 BPM || 4 %0:46:25 || 10.1 mi || 14 mph || 108 BPM || 4 %0:46:25 || 10.1 mi || 14 mph || 108 BPM || 4 % (+265 pts)