Workout 1-18-13

January 19, 2013 by Cody Rapol Leave a comment

Chin-Up:
- 5 reps (+19 pts)
- 5 reps (+19 pts)
- 5 reps (+19 pts)
- 5 reps (+19 pts)
- 5 reps (+19 pts)
- 5 reps (+19 pts)
- 5 reps (+19 pts)
- 5 reps (+19 pts)
- 5 reps (+19 pts)
Dumbbell Bicep Curl:
- 30 lb x 12 reps (+29 pts)
- 30 lb x 12 reps (+29 pts)
- 30 lb x 12 reps (+29 pts)
- 30 lb x 12 reps (+29 pts)
- 30 lb x 12 reps (+29 pts)
- 30 lb x 12 reps (+29 pts)
- 30 lb x 12 reps (+29 pts)
- 30 lb x 12 reps (+29 pts)
- 30 lb x 12 reps (+29 pts)
- 30 lb x 12 reps (+29 pts)
- 30 lb x 12 reps (+29 pts)
- 30 lb x 12 reps (+29 pts)
- 25 lb x 12 reps (+28 pts)
- 25 lb x 12 reps (+28 pts)
- 25 lb x 12 reps (+28 pts)
- 25 lb x 12 reps (+28 pts)
- 25 lb x 12 reps (+28 pts)
- 25 lb x 12 reps (+28 pts)
- 25 lb x 12 reps (+28 pts)
- 25 lb x 12 reps (+28 pts)
- 25 lb x 12 reps (+28 pts)
- 25 lb x 12 reps (+28 pts)
Triceps Pushdown:
- 60 lb x 12 reps (+12 pts)
- 60 lb x 12 reps (+12 pts)
- 60 lb x 12 reps (+12 pts)
- 60 lb x 12 reps (+12 pts)
- 60 lb x 12 reps (+12 pts)
- 60 lb x 12 reps (+12 pts)
- 60 lb x 12 reps (+12 pts)
- 60 lb x 12 reps (+12 pts)
- 60 lb x 12 reps (+12 pts)
- 60 lb x 12 reps (+12 pts)
Standing Biceps Cable Curl:
- 60 lb x 12 reps (+18 pts)
- 60 lb x 12 reps (+18 pts)
- 60 lb x 12 reps (+18 pts)
Lat Pulldown:
- 100 lb x 12 reps (+23 pts)
- 100 lb x 12 reps (+23 pts)
- 100 lb x 12 reps (+23 pts)
- 100 lb x 12 reps (+23 pts)
Machine Bench Press:
- 100 lb x 12 reps (+39 pts)
- 100 lb x 12 reps (+39 pts)
- 100 lb x 12 reps (+39 pts)
- 100 lb x 12 reps (+39 pts)
Machine Chest Fly (Pec Deck):
- 60 lb x 12 reps (+12 pts)
- 60 lb x 12 reps (+12 pts)
- 60 lb x 12 reps (+12 pts)
- 60 lb x 12 reps (+12 pts)
- 60 lb x 12 reps (+12 pts)
- 60 lb x 12 reps (+12 pts)
- 60 lb x 12 reps (+12 pts)
Standing Dumbbell Shoulder Press:
- 15 lb x 12 reps (+54 pts)
- 15 lb x 12 reps (+54 pts)
- 15 lb x 12 reps (+54 pts)
- 15 lb x 12 reps (+54 pts)
Push-Up:
- 20 reps (+30 pts)
- 20 reps (+30 pts)
- 20 reps (+30 pts)
Seated Leg Extension Crunch:
- 25 reps (+6 pts)
Bicycle (abs):
- 25 reps (+10 pts)
- 25 reps (+10 pts)
Seated Knee Hug Crunch:
- 25 reps (+7 pts)
Wide Leg Sit-Up:
- 25 reps (+13 pts)
Scissors with Hold (Beach Scissors):
- 25 reps (+20 pts)
Pulse Up – Legs Straight:
- 25 reps (+10 pts)
Pulse Up – Knees Out:
- 25 reps (+8 pts)
Jack Knife Sit-Up:
- 25 reps (+20 pts)
Oblique Crunch:
- 25 reps (+12 pts)
- 25 reps (+12 pts)
Leg Climb Crunch:
- 24 reps (+9 pts)
Russian Twist:
- 50 reps (+25 pts)

Workout 1-17-13

January 18, 2013 by Cody Rapol Leave a comment

Video Game Dancing:

0:03:00 || The Gods Hate Me! (+15 pts)
0:03:00 || The Gods Hate Me! (+15 pts)
0:03:00 || The Gods Hate Me! (+15 pts)
0:03:00 || The Gods Hate Me! (+15 pts)
0:03:00 || The Gods Hate Me! (+15 pts)
0:03:00 || The Gods Hate Me! (+15 pts)
0:03:00 || The Gods Hate Me! (+15 pts)
0:03:00 || The Gods Hate Me! (+15 pts)
0:03:00 || The Gods Hate Me! (+15 pts)
0:03:00 || The Gods Hate Me! (+15 pts)
0:03:00 || The Gods Hate Me! (+15 pts)
0:03:00 || The Gods Hate Me! (+15 pts)
0:03:00 || The Gods Hate Me! (+15 pts)
0:03:00 || The Gods Hate Me! (+15 pts)
0:03:00 || The Gods Hate Me! (+15 pts)
0:03:00 || The Gods Hate Me! (+15 pts)
0:03:00 || The Gods Hate Me! (+15 pts)
0:03:00 || The Gods Hate Me! (+15 pts)
0:03:00 || The Gods Hate Me! (+15 pts)
0:03:00 || The Gods Hate Me! (+15 pts)
0:03:00 || The Gods Hate Me! (+15 pts)
0:03:00 || The Gods Hate Me! (+15 pts)

Workout 1-15-13

January 18, 2013 by Cody Rapol Leave a comment

Dumbbell Bicep Curl:
- 30 lb x 12 reps (+29 pts)
- 30 lb x 12 reps (+29 pts)
- 30 lb x 12 reps (+29 pts)
- 30 lb x 12 reps (+29 pts)
- 30 lb x 12 reps (+29 pts)
- 30 lb x 12 reps (+29 pts)
- 30 lb x 12 reps (+29 pts)
- 30 lb x 12 reps (+29 pts)
- 30 lb x 12 reps (+29 pts)
- 30 lb x 12 reps (+29 pts)
- 30 lb x 12 reps (+29 pts)
- 30 lb x 12 reps (+29 pts)
- 25 lb x 12 reps (+28 pts)
- 25 lb x 12 reps (+28 pts)
- 25 lb x 12 reps (+28 pts)
- 25 lb x 12 reps (+28 pts)
- 25 lb x 12 reps (+28 pts)
- 25 lb x 12 reps (+28 pts)
- 25 lb x 12 reps (+28 pts)
- 25 lb x 12 reps (+28 pts)
- 25 lb x 12 reps (+28 pts)
- 25 lb x 12 reps (+28 pts)
- 25 lb x 12 reps (+28 pts)
- 25 lb x 12 reps (+28 pts)
Triceps Pushdown:
- 60 lb x 12 reps (+12 pts)
- 60 lb x 12 reps (+12 pts)
- 60 lb x 12 reps (+12 pts)
- 60 lb x 12 reps (+12 pts)
- 60 lb x 12 reps (+12 pts)
- 60 lb x 12 reps (+12 pts)
Standing Biceps Cable Curl:
- 60 lb x 12 reps (+18 pts)
- 60 lb x 12 reps (+18 pts)
- 60 lb x 12 reps (+18 pts)
- 60 lb x 12 reps (+18 pts)
Standing Dumbbell Shoulder Press:
- 15 lb x 12 reps (+54 pts)
- 15 lb x 12 reps (+54 pts)
- 15 lb x 12 reps (+54 pts)
- 15 lb x 12 reps (+54 pts)
- 15 lb x 12 reps (+54 pts)
Lat Pulldown:
- 100 lb x 12 reps (+23 pts)
- 100 lb x 12 reps (+23 pts)
- 100 lb x 12 reps (+23 pts)
- 100 lb x 12 reps (+23 pts)
Machine Bench Press:
- 100 lb x 12 reps (+39 pts)
- 100 lb x 12 reps (+39 pts)
- 100 lb x 12 reps (+39 pts)
- 100 lb x 12 reps (+39 pts)
Chin-Up:
- 5 reps (+19 pts)
- 5 reps (+19 pts)
- 5 reps (+19 pts)
- 5 reps (+19 pts)
Machine Chest Fly (Pec Deck):
- 60 lb x 12 reps (+12 pts)
- 60 lb x 12 reps (+12 pts)
- 60 lb x 12 reps (+12 pts)
- 60 lb x 12 reps (+12 pts)
Seated Leg Extension Crunch:
- 25 reps (+6 pts)
Bicycle (abs):
- 25 reps (+10 pts)
- 25 reps (+10 pts)
Seated Knee Hug Crunch:
- 25 reps (+7 pts)
Wide Leg Sit-Up:
- 25 reps (+13 pts)
Scissors with Hold (Beach Scissors):
- 25 reps (+20 pts)
Pulse Up – Legs Straight:
- 25 reps (+10 pts)
Pulse Up – Knees Out:
- 25 reps (+8 pts)
Jack Knife Sit-Up:
- 25 reps (+20 pts)
Oblique Crunch:
- 25 reps (+12 pts)
- 25 reps (+12 pts)
Leg Climb Crunch:
- 24 reps (+9 pts)
Russian Twist:
- 50 reps (+25 pts)
Push-Up:
- 15 reps (+22 pts)
- 15 reps (+22 pts)