July 30th - Tuesday Workout

Stretching:

• 0:05:000:05:000:05:00 (+2 pts)
• 0:15:000:15:000:15:00 (+3 pts)
• 0:05:000:05:000:05:00 (+2 pts)
• 0:15:000:15:000:15:00 (+3 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 7 reps97.5 kg x 7 reps215 lb x 7 reps (+128 pts)
• 225 lb x 6 reps102.1 kg x 6 reps225 lb x 6 reps (+131 pts)
• 135 lb x 20 reps61.2 kg x 20 reps135 lb x 20 reps (+89 pts)
• SS1

Wide-Grip Chin-Up:

• 12 reps12 reps12 reps (+90 pts)
• 12 reps12 reps12 reps (+90 pts)
• 12 reps12 reps12 reps (+90 pts)
• 12 reps12 reps12 reps (+90 pts)
• 12 reps12 reps12 reps (+90 pts)
• 12 reps12 reps12 reps (+90 pts)
• SS1

Incline Dumbbell Bench Press:

• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+82 pts)
• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+82 pts)
• 85 lb x 8 reps38.6 kg x 8 reps85 lb x 8 reps (+97 pts)
• 85 lb x 8 reps38.6 kg x 8 reps85 lb x 8 reps (+97 pts)
• SS2

Close Grip Chin-Up:

• 12 reps12 reps12 reps (+74 pts)
• 12 reps12 reps12 reps (+74 pts)
• 12 reps12 reps12 reps (+74 pts)
• 12 reps12 reps12 reps (+74 pts)
• SS2

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 12 reps63.5 kg x 12 reps140 lb x 12 reps (+44 pts)
• 160 lb x 12 reps72.6 kg x 12 reps160 lb x 12 reps (+50 pts)
• 170 lb x 10 reps77.1 kg x 10 reps170 lb x 10 reps (+52 pts)
• 170 lb x 10 reps77.1 kg x 10 reps170 lb x 10 reps (+52 pts)
• SS3

Cable Crossover:

• 50 lb x 15 reps22.7 kg x 15 reps50 lb x 15 reps (+11 pts)
• 60 lb x 15 reps27.2 kg x 15 reps60 lb x 15 reps (+12 pts)
• 60 lb x 15 reps27.2 kg x 15 reps60 lb x 15 reps (+12 pts)
• 60 lb x 15 reps27.2 kg x 15 reps60 lb x 15 reps (+12 pts)
• SS3

Machine MTS High Row:

• 140 lb x 12 reps63.5 kg x 12 reps140 lb x 12 reps (+37 pts)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+41 pts)
• 170 lb x 10 reps77.1 kg x 10 reps170 lb x 10 reps (+44 pts)
• 170 lb x 10 reps77.1 kg x 10 reps170 lb x 10 reps (+44 pts)

Dumbbell Side Bend:

• 60 lb x 20 reps27.2 kg x 20 reps60 lb x 20 reps (+39 pts)
• 60 lb x 20 reps27.2 kg x 20 reps60 lb x 20 reps (+39 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)
• SS4

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)
• SS4

Hyperextension:

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

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)
• SS5

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)
• 195 lb x 15 reps88.5 kg x 15 reps195 lb x 15 reps (+30 pts)
• 195 lb x 15 reps88.5 kg x 15 reps195 lb x 15 reps (+30 pts)
• 205 lb x 15 reps93 kg x 15 reps205 lb x 15 reps (+33 pts)
• 205 lb x 12 reps93 kg x 12 reps205 lb x 12 reps (+31 pts)
• 205 lb x 12 reps93 kg x 12 reps205 lb x 12 reps (+31 pts)
• 215 lb x 12 reps97.5 kg x 12 reps215 lb x 12 reps (+34 pts)
• 215 lb x 12 reps97.5 kg x 12 reps215 lb x 12 reps (+34 pts)

Cycling (stationary):

• 0:45:02 || 10.2 mi || 14 mph || 14 BPM || 4 %0:45:02 || 10.2 mi || 14 mph || 14 BPM || 4 %0:45:02 || 10.2 mi || 14 mph || 14 BPM || 4 % (+257 pts)