Englishexpand_more

BMOC day 1

by seanfromtaiwan

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Summary

  • event_availableJuly 30th, 2013
  • schedule1 h
  • equalizer28 sets,  239 reps
  • fitness_center16950.79 lbs

1. Incline bench

  • Set 1: 8 x 40 lbs
  • Set 2: 6 x 50 lbs
  • Set 3: 8 x 60 lbs
  • Set 4: 6 x 70 lbs
  • Set 5: 21 x 30 lbs

Total: 2150 lbs

2. Inc. flye

  • Set 1: 11 x 50 lbs
  • Set 2: 8 x 70 lbs
  • Set 3: 8 x 100 lbs
  • Set 4: 12 x 50 lbs

Total: 2510 lbs

3. Dumbbell press

  • Set 1: 8 x 80 lbs
  • Set 2: 8 x 90 lbs
  • Set 3: 8 x 100 lbs
  • Set 4: 5 x 110 lbs

Total: 2710 lbs

4. Super a - Dips

  • Set 1: 4 x 166.45 lbs
  • Set 2: 6 x 168.65 lbs
  • Set 3: 4 x 168.65 lbs

Total: 2352.33 lbs

5. Super a - Downward Dog Push-ups

  • Set 1: 10 x 168.65 lbs
  • Set 2: 7 x 168.65 lbs
  • Set 3: 4 x 168.65 lbs

Total: 3541.73 lbs

6. Super b - Close grip bench

  • Set 1: 12 x 30 lbs
  • Set 2: 12 x 50 lbs
  • Set 3: 8 x 50 lbs

Total: 1360 lbs

7. Super b - Skullcrushers

  • Set 1: 12 x 30 lbs
  • Set 2: 12 x 50 lbs
  • Set 3: 8 x 50 lbs

Total: 1360 lbs

8. Rope Extensions

  • Set 1: 8 x 33.07 lbs
  • Set 2: 8 x 46.3 lbs
  • Set 3: 7 x 47.4 lbs

Total: 966.73 lbs