Aug 1 - Thursday Workout

Stretching:

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

Wide-Grip Lat Pulldown:

• 120 lb x 12 reps54.4 kg x 12 reps120 lb x 12 reps (+36 pts)
• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+40 pts)
• 160 lb x 8 reps72.6 kg x 8 reps160 lb x 8 reps (+44 pts)
• 180 lb x 6 reps81.6 kg x 6 reps180 lb x 6 reps (+47 pts)

Isolateral Plate Loaded Row:

• 180 lb x 12 reps81.6 kg x 12 reps180 lb x 12 reps (+62 pts)
• 180 lb x 12 reps81.6 kg x 12 reps180 lb x 12 reps (+62 pts)
• 180 lb x 12 reps81.6 kg x 12 reps180 lb x 12 reps (+62 pts)
• 180 lb x 12 reps81.6 kg x 12 reps180 lb x 12 reps (+62 pts)

Face Pull:

• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+25 pts)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+25 pts)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+25 pts)

EZ-Bar Curl:

• 55 lb x 21 reps24.9 kg x 21 reps55 lb x 21 reps (+19 pts)
• 65 lb x 21 reps29.5 kg x 21 reps65 lb x 21 reps (+20 pts)
• 55 lb x 21 reps24.9 kg x 21 reps55 lb x 21 reps (+19 pts)

Hammer Dumbbell Curl:

• 45 lb x 10 reps20.4 kg x 10 reps45 lb x 10 reps (+21 pts)
• 45 lb x 10 reps20.4 kg x 10 reps45 lb x 10 reps (+21 pts)
• 65 lb x 8 reps29.5 kg x 8 reps65 lb x 8 reps (+23 pts)
• 65 lb x 8 reps29.5 kg x 8 reps65 lb x 8 reps (+23 pts)

Dumbbell Bicep Curl:

• 30 lb x 12 reps13.6 kg x 12 reps30 lb x 12 reps (+29 pts)
• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+30 pts)
• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+30 pts)
• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+30 pts)

Reverse Barbell Curl:

• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+16 pts)
• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+16 pts)
• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+16 pts)
• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+16 pts)
• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+16 pts)

Seated Dumbbell Palms-Down Wrist Curl:

• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+17 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+18 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+18 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+18 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+18 pts)

Decline Barbell Bench Press:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+56 pts)
• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+74 pts)
• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+74 pts)
• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+74 pts)

Cable Crossover:

• 60 lb x 12 reps27.2 kg x 12 reps60 lb x 12 reps (+12 pts)
• 60 lb x 12 reps27.2 kg x 12 reps60 lb x 12 reps (+12 pts)
• 60 lb x 12 reps27.2 kg x 12 reps60 lb x 12 reps (+12 pts)
• 60 lb x 12 reps27.2 kg x 12 reps60 lb x 12 reps (+12 pts)

Bent-Arm Dumbbell Pullover:

• 45 lb x 20 reps20.4 kg x 20 reps45 lb x 20 reps (+23 pts)
• 45 lb x 20 reps20.4 kg x 20 reps45 lb x 20 reps (+23 pts)

Machine Incline Bench Press:

• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+36 pts)
• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+36 pts)

Reverse Grip Triceps Pushdown:

• 57.5 lb x 10 reps26.1 kg x 10 reps57.5 lb x 10 reps (+11 pts)
• 57.5 lb x 10 reps26.1 kg x 10 reps57.5 lb x 10 reps (+11 pts)
• 57.5 lb x 10 reps26.1 kg x 10 reps57.5 lb x 10 reps (+11 pts)
• 57.5 lb x 10 reps26.1 kg x 10 reps57.5 lb x 10 reps (+11 pts)

Triceps Pushdown - V-Bar Attachment:

• 95 lb x 10 reps43.1 kg x 10 reps95 lb x 10 reps (+14 pts)
• 120 lb x 8 reps54.4 kg x 8 reps120 lb x 8 reps (+16 pts)
• 120 lb x 8 reps54.4 kg x 8 reps120 lb x 8 reps (+16 pts)
• 95 lb x 8 reps43.1 kg x 8 reps95 lb x 8 reps (+14 pts)

Machine Dips:

• 180 lb x 15 reps81.6 kg x 15 reps180 lb x 15 reps (+27 pts)
• 180 lb x 15 reps81.6 kg x 15 reps180 lb x 15 reps (+27 pts)
• 237 lb x 10 reps107.5 kg x 10 reps237 lb x 10 reps (+38 pts)
• 279 lb x 10 reps126.6 kg x 10 reps279 lb x 10 reps (+51 pts)

Upright Barbell Row:

• 60 lb x 12 reps27.2 kg x 12 reps60 lb x 12 reps (+24 pts)
• 60 lb x 12 reps27.2 kg x 12 reps60 lb x 12 reps (+24 pts)

Standing Dumbbell Shoulder Press:

• 32.5 lb x 12 reps14.7 kg x 12 reps32.5 lb x 12 reps (+56 pts)
• 40 lb x 12 reps18.1 kg x 12 reps40 lb x 12 reps (+62 pts)
• 40 lb x 12 reps18.1 kg x 12 reps40 lb x 12 reps (+62 pts)

Dumbbell Side Lateral Raise:

• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+38 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+38 pts)

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)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+9 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+9 pts)

Leg Extensions:

• 150 lb x 15 reps68 kg x 15 reps150 lb x 15 reps (+22 pts)
• 160 lb x 12 reps72.6 kg x 12 reps160 lb x 12 reps (+23 pts)
• 160 lb x 12 reps72.6 kg x 12 reps160 lb x 12 reps (+23 pts)
• 165 lb x 12 reps74.8 kg x 12 reps165 lb x 12 reps (+24 pts)
• 165 lb x 12 reps74.8 kg x 12 reps165 lb x 12 reps (+24 pts)
• 165 lb x 12 reps74.8 kg x 12 reps165 lb x 12 reps (+24 pts)

V-Squat Machine:

• 254 lb x 20 reps115.2 kg x 20 reps254 lb x 20 reps (+87 pts)
• 344 lb x 15 reps156 kg x 15 reps344 lb x 15 reps (+151 pts)
• 394 lb x 10 reps178.7 kg x 10 reps394 lb x 10 reps (+200 pts)

Standing Leg Curl:

• 70 lb x 12 reps31.8 kg x 12 reps70 lb x 12 reps (+12 pts)
• 75 lb x 12 reps34 kg x 12 reps75 lb x 12 reps (+13 pts)
• 75 lb x 12 reps34 kg x 12 reps75 lb x 12 reps (+13 pts)
• 85 lb x 12 reps38.6 kg x 12 reps85 lb x 12 reps (+14 pts)

Calf Press On The Leg Press Machine:

• 483 lb x 15 reps219.1 kg x 15 reps483 lb x 15 reps (+64 pts)
• 533 lb x 12 reps241.8 kg x 12 reps533 lb x 12 reps (+87 pts)
• 533 lb x 12 reps241.8 kg x 12 reps533 lb x 12 reps (+87 pts)
• 603 lb x 12 reps273.5 kg x 12 reps603 lb x 12 reps (+100 pts)
• 603 lb x 12 reps273.5 kg x 12 reps603 lb x 12 reps (+100 pts)
• 603 lb x 12 reps273.5 kg x 12 reps603 lb x 12 reps (+100 pts)

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)
• 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)

Weighted Sit-Up:

• 20 reps20 reps20 reps (+24 pts)
• 20 reps20 reps20 reps (+24 pts)
• 20 reps20 reps20 reps (+24 pts)
• 20 reps20 reps20 reps (+24 pts)

Dumbbell Side Bend:

• 45 lb x 20 reps20.4 kg x 20 reps45 lb x 20 reps (+35 pts)
• 45 lb x 20 reps20.4 kg x 20 reps45 lb x 20 reps (+35 pts)
• 45 lb x 20 reps20.4 kg x 20 reps45 lb x 20 reps (+35 pts)
• 45 lb x 20 reps20.4 kg x 20 reps45 lb x 20 reps (+35 pts)

Cable Crunch:

• 50 lb x 25 reps22.7 kg x 25 reps50 lb x 25 reps (+12 pts)
• 57.5 lb x 25 reps26.1 kg x 25 reps57.5 lb x 25 reps (+13 pts)
• 57.5 lb x 25 reps26.1 kg x 25 reps57.5 lb x 25 reps (+13 pts)
• 57.5 lb x 25 reps26.1 kg x 25 reps57.5 lb x 25 reps (+13 pts)

Cycling (stationary):

• 0:45:02 || 10.7 mi || 15 mph || 104 BPM || 4 %0:45:02 || 10.7 mi || 15 mph || 104 BPM || 4 %0:45:02 || 10.7 mi || 15 mph || 104 BPM || 4 % (+303 pts)
• 0:30:08 || 6.6 mi || 14 mph || 108 BPM || 4 %0:30:08 || 6.6 mi || 14 mph || 108 BPM || 4 %0:30:08 || 6.6 mi || 14 mph || 108 BPM || 4 % (+165 pts)