July 24th - Wednesday Workout

Stretching:

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

Standing Barbell Shoulder Press (OHP):

• 85 lb x 15 reps38.6 kg x 15 reps85 lb x 15 reps (+81 pts)
• 95 lb x 12 reps43.1 kg x 12 reps95 lb x 12 reps (+83 pts)
• 105 lb x 10 reps47.6 kg x 10 reps105 lb x 10 reps (+87 pts)
• 115 lb x 10 reps52.2 kg x 10 reps115 lb x 10 reps (+93 pts)

Clean and Press:

• 135 lb x 5 reps61.2 kg x 5 reps135 lb x 5 reps (+132 pts)
• 135 lb x 5 reps61.2 kg x 5 reps135 lb x 5 reps (+132 pts)
• 135 lb x 5 reps61.2 kg x 5 reps135 lb x 5 reps (+132 pts)
• 135 lb x 5 reps61.2 kg x 5 reps135 lb x 5 reps (+132 pts)
• 135 lb x 5 reps61.2 kg x 5 reps135 lb x 5 reps (+132 pts)
• SS1

Machine Preacher Curls:

• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+9 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+9 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+9 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+9 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+9 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+9 pts)
• SS1

Barbell Shrug:

• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+39 pts)
• 230 lb x 10 reps104.3 kg x 10 reps230 lb x 10 reps (+55 pts)
• 230 lb x 10 reps104.3 kg x 10 reps230 lb x 10 reps (+55 pts)
• 300 lb x 10 reps136.1 kg x 10 reps300 lb x 10 reps (+88 pts)
• 320 lb x 10 reps145.1 kg x 10 reps320 lb x 10 reps (+101 pts)
• SS2

Rack Deadlift:

• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+65 pts)
• 230 lb x 10 reps104.3 kg x 10 reps230 lb x 10 reps (+92 pts)
• 230 lb x 10 reps104.3 kg x 10 reps230 lb x 10 reps (+92 pts)
• 300 lb x 10 reps136.1 kg x 10 reps300 lb x 10 reps (+147 pts)
• 320 lb x 10 reps145.1 kg x 10 reps320 lb x 10 reps (+169 pts)
• SS2

Seated Bent-Over Rear Delt Raise:

• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+9 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+9 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+9 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+9 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+9 pts)
• SS3

Dumbbell Bicep Curl:

• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+28 pts)
• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+28 pts)
• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+28 pts)
• SS3

Preacher Curl:

• 55 lb x 15 reps24.9 kg x 15 reps55 lb x 15 reps (+18 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+18 pts)
• 75 lb x 10 reps34 kg x 10 reps75 lb x 10 reps (+19 pts)
• 85 lb x 8 reps38.6 kg x 8 reps85 lb x 8 reps (+20 pts)
• SS4

Triceps Pushdown - Rope Attachment:

• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+12 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+12 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+12 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+12 pts)
• SS4

Dumbbell 2-Arm Triceps Extension:

• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+12 pts)
• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+12 pts)
• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+12 pts)
• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+12 pts)

Reverse Triceps Bench Press:

• 180 lb x 15 reps81.6 kg x 15 reps180 lb x 15 reps (+79 pts)
• 180 lb x 15 reps81.6 kg x 15 reps180 lb x 15 reps (+79 pts)
• 270 lb x 10 reps122.5 kg x 10 reps270 lb x 10 reps (+137 pts)
• 270 lb x 10 reps122.5 kg x 10 reps270 lb x 10 reps (+137 pts)
• SS5

Bench Dip (Seated Dip):

• 15 reps15 reps15 reps (+21 pts)
• 15 reps15 reps15 reps (+21 pts)
• 15 reps15 reps15 reps (+21 pts)
• 15 reps15 reps15 reps (+21 pts)
• SS5

Reverse Barbell Curl:

• 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)
• 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)
• SS6 (triset)

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)
• SS6 (triset)

Palms-Up Barbell Wrist Curl Over A Bench:

• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+10 pts)
• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+10 pts)
• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+10 pts)
• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+10 pts)
• SS6 (triset) *no bench, behind back

Dumbbell Lunges:

• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+66 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+66 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+66 pts)
• SS7

Dumbbell Squat:

• 25 lb x 20 reps11.3 kg x 20 reps25 lb x 20 reps (+49 pts)
• 25 lb x 20 reps11.3 kg x 20 reps25 lb x 20 reps (+49 pts)
• 25 lb x 20 reps11.3 kg x 20 reps25 lb x 20 reps (+49 pts)
• SS7

Side Lunges:

• 10 reps10 reps10 reps (+40 pts)
• 10 reps10 reps10 reps (+40 pts)
• 10 reps10 reps10 reps (+40 pts)
• SS8

Jump Rope:

• 0:01:000:01:000:01:00 (+5 pts)
• 0:01:000:01:000:01:00 (+5 pts)
• 0:01:000:01:000:01:00 (+5 pts)
• SS8

Dumbbell Bulgarian Split Squat:

• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+46 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+46 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+46 pts)
• SS9

Stiff-Legged Dumbbell Deadlift:

• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+43 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+43 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+43 pts)
• SS9

Cycling (stationary):

• 0:45:00 || 9.3 mi || 14 mph || 117 BPM || 4 %0:45:00 || 9.3 mi || 14 mph || 117 BPM || 4 %0:45:00 || 9.3 mi || 14 mph || 117 BPM || 4 % (+257 pts)
• Done immediately after the leg portion of the workout - that's why my heart rate remained so high!