July 25th - Thursday Workout

Stretching:

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

Barbell Incline Bench Press:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+84 pts)
• 165 lb x 10 reps74.8 kg x 10 reps165 lb x 10 reps (+97 pts)
• 175 lb x 8 reps79.4 kg x 8 reps175 lb x 8 reps (+100 pts)
• 185 lb x 7 reps83.9 kg x 7 reps185 lb x 7 reps (+104 pts)
• 200 lb x 6 reps90.7 kg x 6 reps200 lb x 6 reps (+111 pts)
• 225 lb x 2 reps102.1 kg x 2 reps225 lb x 2 reps (+84 pts)
• strength loss on a cut??? I don't think so... 13 weeks into comp diet and another new PR. booyah.

Dumbbell Bench Press:

• 85 lb x 12 reps38.6 kg x 12 reps85 lb x 12 reps (+103 pts)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+101 pts)
• 95 lb x 8 reps43.1 kg x 8 reps95 lb x 8 reps (+111 pts)
• 95 lb x 8 reps43.1 kg x 8 reps95 lb x 8 reps (+111 pts)
• SS1

Wide-Grip Lat Pulldown:

• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+40 pts)
• 150 lb x 10 reps68 kg x 10 reps150 lb x 10 reps (+43 pts)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+46 pts)
• 170 lb x 10 reps77.1 kg x 10 reps170 lb x 10 reps (+49 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+52 pts)
• SS1

Incline Dumbbell Flyes:

• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+19 pts)
• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+19 pts)
• 35 lb x 8 reps15.9 kg x 8 reps35 lb x 8 reps (+19 pts)
• 40 lb x 8 reps18.1 kg x 8 reps40 lb x 8 reps (+19 pts)
• SS2

Close-Grip Front Lat Pulldown:

• 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)
• 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

Cable Crossover:

• 50 lb x 20 reps22.7 kg x 20 reps50 lb x 20 reps (+12 pts)
• 50 lb x 20 reps22.7 kg x 20 reps50 lb x 20 reps (+12 pts)
• 50 lb x 20 reps22.7 kg x 20 reps50 lb x 20 reps (+12 pts)
• SS3

Other Weightlifting:

• 50 lb x 20 reps22.7 kg x 20 reps50 lb x 20 reps (+14 pts)
• 50 lb x 20 reps22.7 kg x 20 reps50 lb x 20 reps (+14 pts)
• 50 lb x 20 reps22.7 kg x 20 reps50 lb x 20 reps (+14 pts)
• serratus pulldowns

Isolateral Plate Loaded Row:

• 180 lb x 15 reps81.6 kg x 15 reps180 lb x 15 reps (+64 pts)
• 200 lb x 10 reps90.7 kg x 10 reps200 lb x 10 reps (+69 pts)
• 250 lb x 10 reps113.4 kg x 10 reps250 lb x 10 reps (+97 pts)
• 250 lb x 10 reps113.4 kg x 10 reps250 lb x 10 reps (+97 pts)
• 300 lb x 10 reps136.1 kg x 10 reps300 lb x 10 reps (+135 pts)
• SS3

T-Bar Row:

• 90 lb x 15 reps40.8 kg x 15 reps90 lb x 15 reps (+34 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+34 pts)
• 115 lb x 8 reps52.2 kg x 8 reps115 lb x 8 reps (+36 pts)
• 125 lb x 8 reps56.7 kg x 8 reps125 lb x 8 reps (+39 pts)
• SS4

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)
• SS4

Seated Calf Raise:

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

Crunch:

• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• SS5 (triset)

Reverse Crunch:

• 20 reps20 reps20 reps (+26 pts)
• 20 reps20 reps20 reps (+26 pts)
• 20 reps20 reps20 reps (+26 pts)
• SS5 (triset)

Knee Tuck:

• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• SS5 (triset)

Other Bodyweight:

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

Cycling (stationary):

• 0:45:01 || 9.6 mi || 13.5 mph || 102 BPM || 4 %0:45:01 || 9.6 mi || 13.5 mph || 102 BPM || 4 %0:45:01 || 9.6 mi || 13.5 mph || 102 BPM || 4 % (+235 pts)