July 9th - Tuesday Workout

Stretching:

• 0:05:000:05:000:05:00 (+2 pts)
• 0:10:000:10:000:10:00 (+2 pts)
• 0:10:000:10:000:10:00 (+2 pts)

Foam Rolling:

• 3 min3 min3 min (+5 pts)
• 3 min3 min3 min (+5 pts)

Seated Dumbbell Shoulder Press:

• 45 lb x 15 reps20.4 kg x 15 reps45 lb x 15 reps (+64 pts)
• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+73 pts)
• 70 lb x 8 reps31.8 kg x 8 reps70 lb x 8 reps (+81 pts)
• 75 lb x 8 reps34 kg x 8 reps75 lb x 8 reps (+87 pts)
• 80 lb x 8 reps36.3 kg x 8 reps80 lb x 8 reps (+93 pts)
• SS1

Dumbbell Side Lateral Raise:

• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+37 pts)
• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+37 pts)
• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+37 pts)
• 35 lb x 8 reps15.9 kg x 8 reps35 lb x 8 reps (+38 pts)
• SS1

Dumbbell Rear Delt Row:

• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+18 pts)
• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+18 pts)
• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+18 pts)
• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+18 pts)
• SS2

Seated Bent-Over Rear Delt Raise:

• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+9 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+9 pts)
• 35 lb x 8 reps15.9 kg x 8 reps35 lb x 8 reps (+9 pts)
• 35 lb x 8 reps15.9 kg x 8 reps35 lb x 8 reps (+9 pts)
• SS2

Dumbbell Shrug:

• 95 lb x 10 reps43.1 kg x 10 reps95 lb x 10 reps (+29 pts)
• 95 lb x 10 reps43.1 kg x 10 reps95 lb x 10 reps (+29 pts)
• 95 lb x 10 reps43.1 kg x 10 reps95 lb x 10 reps (+29 pts)
• 95 lb x 10 reps43.1 kg x 10 reps95 lb x 10 reps (+29 pts)
• 95 lb x 10 reps43.1 kg x 10 reps95 lb x 10 reps (+29 pts)
• 95 lb x 10 reps43.1 kg x 10 reps95 lb x 10 reps (+29 pts)
• SS3

EZ-Bar Curl:

• 55 lb x 15 reps24.9 kg x 15 reps55 lb x 15 reps (+18 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+18 pts)
• 75 lb x 8 reps34 kg x 8 reps75 lb x 8 reps (+18 pts)
• 75 lb x 8 reps34 kg x 8 reps75 lb x 8 reps (+18 pts)
• SS3

Dumbbell Bicep Curl:

• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+28 pts)
• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+28 pts)
• 40 lb x 8 reps18.1 kg x 8 reps40 lb x 8 reps (+29 pts)
• 40 lb x 8 reps18.1 kg x 8 reps40 lb x 8 reps (+29 pts)
• SS4

Close-Grip Barbell Bench Press:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+82 pts)
• 155 lb x 10 reps70.3 kg x 10 reps155 lb x 10 reps (+89 pts)
• 175 lb x 8 reps79.4 kg x 8 reps175 lb x 8 reps (+98 pts)
• 185 lb x 8 reps83.9 kg x 8 reps185 lb x 8 reps (+105 pts)
• SS4

Hammer Dumbbell Curl:

• 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)
• 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)
• SS5

Lying Dumbbell Tricep Extension:

• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+19 pts)
• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+19 pts)
• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+19 pts)
• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+19 pts)
• SS5

Reverse Triceps Bench Press:

• 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 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)
• SS6

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)
• SS6

Reverse Grip Triceps Pushdown:

• 50 lb x 15 reps22.7 kg x 15 reps50 lb x 15 reps (+11 pts)
• 65 lb x 12 reps29.5 kg x 12 reps65 lb x 12 reps (+12 pts)
• 72.5 lb x 10 reps32.9 kg x 10 reps72.5 lb x 10 reps (+12 pts)
• 80 lb x 8 reps36.3 kg x 8 reps80 lb x 8 reps (+12 pts)
• SS7

Seated Dumbbell Palms-Up Wrist Curl:

• 20 lb x 15 reps9.1 kg x 15 reps20 lb x 15 reps (+19 pts)
• 20 lb x 15 reps9.1 kg x 15 reps20 lb x 15 reps (+19 pts)
• 20 lb x 15 reps9.1 kg x 15 reps20 lb x 15 reps (+19 pts)
• 20 lb x 15 reps9.1 kg x 15 reps20 lb x 15 reps (+19 pts)
• SS7

Palms-Up Barbell Wrist Curl Over A Bench:

• 50 lb x 15 reps22.7 kg x 15 reps50 lb x 15 reps (+11 pts)
• 50 lb x 15 reps22.7 kg x 15 reps50 lb x 15 reps (+11 pts)
• 50 lb x 15 reps22.7 kg x 15 reps50 lb x 15 reps (+11 pts)
• 50 lb x 15 reps22.7 kg x 15 reps50 lb x 15 reps (+11 pts)
• behind back - no bench

Other Bodyweight:

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

Other Cardio:

• 0:00:30 || The Gods Hate Me!0:00:30 || The Gods Hate Me!0:00:30 || The Gods Hate Me! (+2 pts)
• 0:00:30 || The Gods Hate Me!0:00:30 || The Gods Hate Me!0:00:30 || The Gods Hate Me! (+2 pts)
• 0:00:30 || The Gods Hate Me!0:00:30 || The Gods Hate Me!0:00:30 || The Gods Hate Me! (+2 pts)
• 0:00:30 || The Gods Hate Me!0:00:30 || The Gods Hate Me!0:00:30 || The Gods Hate Me! (+2 pts)
• stomach vacuums

Cycling (stationary):

• 0:35:00 || 7.9 mi || 13.8 mph || 104 BPM || 4 %0:35:00 || 7.9 mi || 13.8 mph || 104 BPM || 4 %0:35:00 || 7.9 mi || 13.8 mph || 104 BPM || 4 % (+186 pts)