July 8th - Monday Workout

Stretching:

• 0:05:000:05:000:05:00 (+2 pts)
• 0:05:000:05:000:05:00 (+2 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)
• 205 lb x 8 reps93 kg x 8 reps205 lb x 8 reps (+123 pts)
• 225 lb x 8 reps102.1 kg x 8 reps225 lb x 8 reps (+141 pts)
• 235 lb x 6 reps106.6 kg x 6 reps235 lb x 6 reps (+141 pts)
• 250 lb x 4 reps113.4 kg x 4 reps250 lb x 4 reps (+134 pts)
• SS1

Wide-Grip Chin-Up:

• 12 reps || weighted12 reps || weighted12 reps || weighted (+90 pts)
• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+85 pts)
• 10 reps || weighted || 15 lb10 reps || weighted || 15 lb10 reps || weighted || 15 lb (+92 pts)
• 10 reps || weighted || 20 lb10 reps || weighted || 20 lb10 reps || weighted || 20 lb (+100 pts)
• 10 reps || weighted || 20 lb10 reps || weighted || 20 lb10 reps || weighted || 20 lb (+100 pts)
• SS1

Incline Dumbbell Bench Press:

• 70 lb x 12 reps31.8 kg x 12 reps70 lb x 12 reps (+84 pts)
• 85 lb x 8 reps38.6 kg x 8 reps85 lb x 8 reps (+97 pts)
• 95 lb x 8 reps43.1 kg x 8 reps95 lb x 8 reps (+111 pts)
• 100 lb x 7 reps45.4 kg x 7 reps100 lb x 7 reps (+116 pts)
• SS2

Close Grip Chin-Up:

• 10 reps || weighted || 20 lb10 reps || weighted || 20 lb10 reps || weighted || 20 lb (+83 pts)
• 10 reps || weighted || 25 lb10 reps || weighted || 25 lb10 reps || weighted || 25 lb (+90 pts)
• 10 reps || weighted || 35 lb10 reps || weighted || 35 lb10 reps || weighted || 35 lb (+105 pts)
• 10 reps || weighted || 45 lb10 reps || weighted || 45 lb10 reps || weighted || 45 lb (+121 pts)
• SS2

Incline Dumbbell Flyes:

• 37.5 lb x 10 reps17 kg x 10 reps37.5 lb x 10 reps (+20 pts)
• 40 lb x 8 reps18.1 kg x 8 reps40 lb x 8 reps (+19 pts)
• 40 lb x 8 reps18.1 kg x 8 reps40 lb x 8 reps (+19 pts)
• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+20 pts)

Bent-Arm Dumbbell Pullover:

• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+25 pts)
• 75 lb x 15 reps34 kg x 15 reps75 lb x 15 reps (+27 pts)
• 75 lb x 15 reps34 kg x 15 reps75 lb x 15 reps (+27 pts)
• 75 lb x 15 reps34 kg x 15 reps75 lb x 15 reps (+27 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)
• 180 lb x 12 reps81.6 kg x 12 reps180 lb x 12 reps (+58 pts)
• 190 lb x 10 reps86.2 kg x 10 reps190 lb x 10 reps (+60 pts)
• SS3

T-Bar Row:

• 95 lb x 12 reps43.1 kg x 12 reps95 lb x 12 reps (+34 pts)
• 105 lb x 10 reps47.6 kg x 10 reps105 lb x 10 reps (+35 pts)
• 105 lb x 10 reps47.6 kg x 10 reps105 lb x 10 reps (+35 pts)
• 115 lb x 8 reps52.2 kg x 8 reps115 lb x 8 reps (+36 pts)

Hyperextension:

• 20 reps20 reps20 reps (+5 pts)
• 20 reps20 reps20 reps (+5 pts)
• 20 reps20 reps20 reps (+5 pts)
• 20 reps20 reps20 reps (+5 pts)
• SS4 (quadset)

Reverse Crunch:

• 20 reps20 reps20 reps (+26 pts)
• 20 reps20 reps20 reps (+26 pts)
• 20 reps20 reps20 reps (+26 pts)
• 20 reps20 reps20 reps (+26 pts)
• SS4 (quadset) * hanging

Dumbbell Side Bend:

• 40 lb x 20 reps18.1 kg x 20 reps40 lb x 20 reps (+34 pts)
• 40 lb x 20 reps18.1 kg x 20 reps40 lb x 20 reps (+34 pts)
• 40 lb x 20 reps18.1 kg x 20 reps40 lb x 20 reps (+34 pts)
• 40 lb x 20 reps18.1 kg x 20 reps40 lb x 20 reps (+34 pts)
• SS4 (quadset)

Weighted Decline Crunch:

• 35 lb x 20 reps15.9 kg x 20 reps35 lb x 20 reps (+42 pts)
• 35 lb x 20 reps15.9 kg x 20 reps35 lb x 20 reps (+42 pts)
• 35 lb x 20 reps15.9 kg x 20 reps35 lb x 20 reps (+42 pts)
• 35 lb x 20 reps15.9 kg x 20 reps35 lb x 20 reps (+42 pts)
• SS4 (quadset)

Cycling (stationary):

• 0:40:00 || 9.3 mi || 13.5 mph || 109 BPM || 4 %0:40:00 || 9.3 mi || 13.5 mph || 109 BPM || 4 %0:40:00 || 9.3 mi || 13.5 mph || 109 BPM || 4 % (+224 pts)