July 27th - Saturday Workout

Stretching:

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

Barbell Step Ups:

• 85 lb x 10 reps || 24 in85 lb x 10 reps || 24 in85 lb x 10 reps || 24 in (+80 pts)
• 85 lb x 10 reps || 24 in85 lb x 10 reps || 24 in85 lb x 10 reps || 24 in (+80 pts)
• 95 lb x 10 reps || 24 in95 lb x 10 reps || 24 in95 lb x 10 reps || 24 in (+82 pts)
• 105 lb x 10 reps || 24 in105 lb x 10 reps || 24 in105 lb x 10 reps || 24 in (+85 pts)
• SS1

Barbell Lunges:

• 105 lb x 10 reps47.6 kg x 10 reps105 lb x 10 reps (+111 pts)
• 105 lb x 10 reps47.6 kg x 10 reps105 lb x 10 reps (+111 pts)
• 115 lb x 10 reps52.2 kg x 10 reps115 lb x 10 reps (+119 pts)
• 125 lb x 10 reps56.7 kg x 10 reps125 lb x 10 reps (+127 pts)

Standing Barbell Calf Raise:

• 85 lb x 20 reps38.6 kg x 20 reps85 lb x 20 reps (+15 pts)
• 85 lb x 20 reps38.6 kg x 20 reps85 lb x 20 reps (+15 pts)
• 95 lb x 20 reps43.1 kg x 20 reps95 lb x 20 reps (+16 pts)
• 105 lb x 20 reps47.6 kg x 20 reps105 lb x 20 reps (+17 pts)
• SS1 - at the top of the box on each step up rep

V-Squat Machine:

• 214 lb x 15 reps97.1 kg x 15 reps214 lb x 15 reps (+63 pts)
• 304 lb x 10 reps137.9 kg x 10 reps304 lb x 10 reps (+109 pts)
• 324 lb x 8 reps147 kg x 8 reps324 lb x 8 reps (+120 pts)
• 394 lb x 8 reps178.7 kg x 8 reps394 lb x 8 reps (+193 pts)
• SS2

Stiff-Legged Barbell Deadlift:

• 135 lb x 10 reps61.2 kg x 10 reps135 lb x 10 reps (+77 pts)
• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+109 pts)
• 205 lb x 10 reps93 kg x 10 reps205 lb x 10 reps (+124 pts)
• 215 lb x 10 reps97.5 kg x 10 reps215 lb x 10 reps (+133 pts)
• SS2

Leg Extensions:

• 210 lb x 10 reps95.3 kg x 10 reps210 lb x 10 reps (+32 pts)
• 220 lb x 10 reps99.8 kg x 10 reps220 lb x 10 reps (+34 pts)
• 225 lb x 10 reps102.1 kg x 10 reps225 lb x 10 reps (+35 pts)
• 230 lb x 8 reps104.3 kg x 8 reps230 lb x 8 reps (+35 pts)
• 235 lb x 8 reps106.6 kg x 8 reps235 lb x 8 reps (+36 pts)
• 240 lb x 8 reps108.9 kg x 8 reps240 lb x 8 reps (+38 pts)
• 190 lb x 10 reps86.2 kg x 10 reps190 lb x 10 reps (+28 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+26 pts)
• 170 lb x 10 reps77.1 kg x 10 reps170 lb x 10 reps (+24 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)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+23 pts)
• 120 lb x 12 reps54.4 kg x 12 reps120 lb x 12 reps (+18 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)
• SS3

Calf Press On The Leg Press Machine:

• 533 lb x 15 reps241.8 kg x 15 reps533 lb x 15 reps (+90 pts)
• 583 lb x 12 reps264.4 kg x 12 reps583 lb x 12 reps (+100 pts)
• 583 lb x 12 reps264.4 kg x 12 reps583 lb x 12 reps (+100 pts)
• 583 lb x 12 reps264.4 kg x 12 reps583 lb x 12 reps (+100 pts)
• 583 lb x 12 reps264.4 kg x 12 reps583 lb x 12 reps (+100 pts)
• 583 lb x 12 reps264.4 kg x 12 reps583 lb x 12 reps (+100 pts)
• 583 lb x 12 reps264.4 kg x 12 reps583 lb x 12 reps (+100 pts)
• 583 lb x 12 reps264.4 kg x 12 reps583 lb x 12 reps (+100 pts)
• 583 lb x 12 reps264.4 kg x 12 reps583 lb x 12 reps (+100 pts)
• 583 lb x 12 reps264.4 kg x 12 reps583 lb x 12 reps (+100 pts)
• 583 lb x 12 reps264.4 kg x 12 reps583 lb x 12 reps (+100 pts)
• 583 lb x 12 reps264.4 kg x 12 reps583 lb x 12 reps (+100 pts)
• SS3

Seated Calf Raise:

• 185 lb x 20 reps83.9 kg x 20 reps185 lb x 20 reps (+30 pts)
• 185 lb x 20 reps83.9 kg x 20 reps185 lb x 20 reps (+30 pts)
• 185 lb x 20 reps83.9 kg x 20 reps185 lb x 20 reps (+30 pts)
• 185 lb x 20 reps83.9 kg x 20 reps185 lb x 20 reps (+30 pts)

Lying Leg Curls:

• 140 lb x 15 reps63.5 kg x 15 reps140 lb x 15 reps (+21 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)
• 170 lb x 8 reps77.1 kg x 8 reps170 lb x 8 reps (+23 pts)

Hyperextension:

• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• SS4

Hanging Straight Leg Raise:

• 10 reps10 reps10 reps (+5 pts)
• 10 reps10 reps10 reps (+5 pts)
• 10 reps10 reps10 reps (+5 pts)
• 10 reps10 reps10 reps (+5 pts)
• 10 reps10 reps10 reps (+5 pts)
• 10 reps10 reps10 reps (+5 pts)
• SS4

Dumbbell Side Bend:

• 50 lb x 20 reps22.7 kg x 20 reps50 lb x 20 reps (+36 pts)
• 50 lb x 20 reps22.7 kg x 20 reps50 lb x 20 reps (+36 pts)
• 50 lb x 20 reps22.7 kg x 20 reps50 lb x 20 reps (+36 pts)
• 50 lb x 20 reps22.7 kg x 20 reps50 lb x 20 reps (+36 pts)
• SS5

Weighted Decline Sit-Up:

• 20 reps20 reps20 reps (+29 pts)
• 20 reps20 reps20 reps (+29 pts)
• 20 reps20 reps20 reps (+29 pts)
• 20 reps20 reps20 reps (+29 pts)
• SS5

Cycling (stationary):

• 0:45:05 || 10.5 mi || 14.5 mph || 107 BPM || 4 %0:45:05 || 10.5 mi || 14.5 mph || 107 BPM || 4 %0:45:05 || 10.5 mi || 14.5 mph || 107 BPM || 4 % (+280 pts)

Standing Leg Curl:

• 70 lb x 15 reps31.8 kg x 15 reps70 lb x 15 reps (+13 pts)
• 75 lb x 10 reps34 kg x 10 reps75 lb x 10 reps (+13 pts)
• 75 lb x 10 reps34 kg x 10 reps75 lb x 10 reps (+13 pts)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+13 pts)