July 29th - Monday Workout

Stretching:

• 0:05:000:05:000:05:00 (+2 pts)
• 0:05:000:05:000:05:00 (+2 pts)
• 0:15:000:15:000:15:00 (+3 pts)

Machine Shoulder (Military) Press:

• 140 lb x 15 reps63.5 kg x 15 reps140 lb x 15 reps (+38 pts)
• 160 lb x 15 reps72.6 kg x 15 reps160 lb x 15 reps (+43 pts)
• 180 lb x 15 reps81.6 kg x 15 reps180 lb x 15 reps (+50 pts)
• 200 lb x 12 reps90.7 kg x 12 reps200 lb x 12 reps (+55 pts)
• 220 lb x 12 reps99.8 kg x 12 reps220 lb x 12 reps (+63 pts)
• SS1

Leg Extensions:

• 150 lb x 12 reps68 kg x 12 reps150 lb x 12 reps (+22 pts)
• 200 lb x 10 reps90.7 kg x 10 reps200 lb x 10 reps (+30 pts)
• 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)
• 230 lb x 10 reps104.3 kg x 10 reps230 lb x 10 reps (+36 pts)
• 235 lb x 8 reps106.6 kg x 8 reps235 lb x 8 reps (+36 pts)
• 235 lb x 8 reps106.6 kg x 8 reps235 lb x 8 reps (+36 pts)
• 175 lb x 10 reps79.4 kg x 10 reps175 lb x 10 reps (+25 pts)
• SS1

Dumbbell Lunges:

• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+73 pts)
• 50 lb x 8 reps22.7 kg x 8 reps50 lb x 8 reps (+76 pts)
• 55 lb x 8 reps24.9 kg x 8 reps55 lb x 8 reps (+78 pts)
• 65 lb x 8 reps29.5 kg x 8 reps65 lb x 8 reps (+84 pts)
• 85 lb x 4 reps38.6 kg x 4 reps85 lb x 4 reps (+77 pts)
• SS2

Dumbbell Side Lateral Raise:

• 22.5 lb x 10 reps10.2 kg x 10 reps22.5 lb x 10 reps (+36 pts)
• 22.5 lb x 10 reps10.2 kg x 10 reps22.5 lb x 10 reps (+36 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+37 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+37 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+37 pts)
• SS2

Dumbbell Shrug:

• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+27 pts)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+27 pts)
• 85 lb x 12 reps38.6 kg x 12 reps85 lb x 12 reps (+28 pts)
• 85 lb x 12 reps38.6 kg x 12 reps85 lb x 12 reps (+28 pts)
• SS3

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

Front Dumbbell Raise:

• 25 lb x 8 reps11.3 kg x 8 reps25 lb x 8 reps (+17 pts)
• 30 lb x 8 reps13.6 kg x 8 reps30 lb x 8 reps (+18 pts)
• 30 lb x 8 reps13.6 kg x 8 reps30 lb x 8 reps (+18 pts)
• 35 lb x 8 reps15.9 kg x 8 reps35 lb x 8 reps (+19 pts)
• 35 lb x 8 reps15.9 kg x 8 reps35 lb x 8 reps (+19 pts)
• SS4

Alternate Hammer Dumbbell Curl:

• 50 lb x 8 reps22.7 kg x 8 reps50 lb x 8 reps (+21 pts)
• 50 lb x 8 reps22.7 kg x 8 reps50 lb x 8 reps (+21 pts)
• 55 lb x 8 reps24.9 kg x 8 reps55 lb x 8 reps (+21 pts)
• 55 lb x 8 reps24.9 kg x 8 reps55 lb x 8 reps (+21 pts)
• 55 lb x 8 reps24.9 kg x 8 reps55 lb x 8 reps (+21 pts)
• SS4

Lying Leg Curls:

• 140 lb x 12 reps63.5 kg x 12 reps140 lb x 12 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)
• SS5

Preacher Curl:

• 65 lb x 12 reps29.5 kg x 12 reps65 lb x 12 reps (+18 pts)
• 65 lb x 12 reps29.5 kg x 12 reps65 lb x 12 reps (+18 pts)
• 65 lb x 12 reps29.5 kg x 12 reps65 lb x 12 reps (+18 pts)
• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+19 pts)
• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+19 pts)
• SS5

Triceps Pushdown - Rope Attachment:

• 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)
• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+12 pts)
• SS6

Reverse Triceps Bench Press:

• 180 lb x 20 reps81.6 kg x 20 reps180 lb x 20 reps (+83 pts)
• 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)
• 180 lb x 20 reps81.6 kg x 20 reps180 lb x 20 reps (+83 pts)
• 180 lb x 15 reps81.6 kg x 15 reps180 lb x 15 reps (+79 pts)
• SS6

Kneeling Cable Triceps Extension:

• 50 lb x 15 reps22.7 kg x 15 reps50 lb x 15 reps (+11 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)

Other Bodyweight:

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

Flat Straight Leg Raise:

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

Cycling (stationary):

• 0:35:02 || 8.1 mi || 14.5 mph || 104 BPM || 4 %0:35:02 || 8.1 mi || 14.5 mph || 104 BPM || 4 %0:35:02 || 8.1 mi || 14.5 mph || 104 BPM || 4 % (+212 pts)