July 31st - Wednesday 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)

Seated Dumbbell Shoulder Press:

• 45 lb x 15 reps20.4 kg x 15 reps45 lb x 15 reps (+64 pts)
• 55 lb x 10 reps24.9 kg x 10 reps55 lb x 10 reps (+69 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+79 pts)
• 65 lb x 8 reps29.5 kg x 8 reps65 lb x 8 reps (+76 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+79 pts)
• SS1

Dumbbell Side Lateral Raise:

• 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)
• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+38 pts)
• 30 lb x 8 reps13.6 kg x 8 reps30 lb x 8 reps (+37 pts)
• 30 lb x 8 reps13.6 kg x 8 reps30 lb x 8 reps (+37 pts)
• SS1

Dumbbell Shrug:

• 70 lb x 15 reps31.8 kg x 15 reps70 lb x 15 reps (+26 pts)
• 70 lb x 15 reps31.8 kg x 15 reps70 lb x 15 reps (+26 pts)
• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+28 pts)
• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+28 pts)
• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+28 pts)
• SS2

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)
• 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)
• SS2

Cable Rope Overhead Triceps Extension:

• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+12 pts)
• 72.5 lb x 15 reps32.9 kg x 15 reps72.5 lb x 15 reps (+13 pts)
• 80 lb x 12 reps36.3 kg x 12 reps80 lb x 12 reps (+13 pts)
• 87.5 lb x 12 reps39.7 kg x 12 reps87.5 lb x 12 reps (+14 pts)
• SS3

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 12 reps81.6 kg x 12 reps180 lb x 12 reps (+77 pts)
• 180 lb x 12 reps81.6 kg x 12 reps180 lb x 12 reps (+77 pts)
• SS3

Reverse Grip Triceps Pushdown:

• 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)
• 65 lb x 12 reps29.5 kg x 12 reps65 lb x 12 reps (+12 pts)
• SS4

Machine Calf Extension:

• 200 lb x 15 reps90.7 kg x 15 reps200 lb x 15 reps (+31 pts)
• 220 lb x 15 reps99.8 kg x 15 reps220 lb x 15 reps (+36 pts)
• 220 lb x 15 reps99.8 kg x 15 reps220 lb x 15 reps (+36 pts)
• 240 lb x 15 reps108.9 kg x 15 reps240 lb x 15 reps (+41 pts)
• 240 lb x 15 reps108.9 kg x 15 reps240 lb x 15 reps (+41 pts)
• SS4

Seated Calf Raise:

• 185 lb x 15 reps83.9 kg x 15 reps185 lb x 15 reps (+28 pts)
• just cause someone took the calf extension machine

Tricep Dumbbell Kickback:

• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+24 pts)
• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+24 pts)
• 30 lb x 12 reps13.6 kg x 12 reps30 lb x 12 reps (+24 pts)
• 30 lb x 12 reps13.6 kg x 12 reps30 lb x 12 reps (+24 pts)
• SS5

Dumbbell Side Bend:

• 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)
• 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)
• SS5

Weighted Decline Crunch:

• 25 lb x 20 reps11.3 kg x 20 reps25 lb x 20 reps (+36 pts)
• 25 lb x 20 reps11.3 kg x 20 reps25 lb x 20 reps (+36 pts)
• 25 lb x 20 reps11.3 kg x 20 reps25 lb x 20 reps (+36 pts)
• 25 lb x 20 reps11.3 kg x 20 reps25 lb x 20 reps (+36 pts)
• SS6

Side Crunch:

• 10 reps10 reps10 reps (+2 pts)
• 10 reps10 reps10 reps (+2 pts)
• 10 reps10 reps10 reps (+2 pts)
• 10 reps10 reps10 reps (+2 pts)
• SS6

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)

Reverse Hyperextension:

• 10 reps10 reps10 reps (+5 pts)
• 10 reps10 reps10 reps (+5 pts)

Cycling (stationary):

• 0:45:05 || 10.6 mi || 15 mph || 107 BPM || 4 %0:45:05 || 10.6 mi || 15 mph || 107 BPM || 4 %0:45:05 || 10.6 mi || 15 mph || 107 BPM || 4 % (+303 pts)