THURSDAY Bodyweight: 199.2 TUT Estimate: 34 minutes
11/24/2011 Total Workload: 27385 lbs Intensity: 13 lbs/sec
No. Exercise Source Accessory Level BarWeight Resistance Task
1 leg curl with reverse curl 68 +cable, +wing (under) 6 0 49 3 x 10
2 sit-up with cables 53 +cable 4 0 35 3 x 11
3 lying leg curl with crunch 71 -cable, +wing 5 0 84 3 x 10
4 crunches feet up 55 +cable 4 0 35 3 x 10
5 cross cable row 9 +cable 5 0 42 3 x 10 L/R
6 squat on heels 41 -cable, +stand 6 0 97 3 x 17
7 squat on heels 41 -cable, +stand 6 0 97 3 x 17
8 kneeling triceps kickback 48 +cable 4 0 35 3 x 10
9 single leg squat 29 -cable, +stand 6 0 97 3 x 10 L/R
10 bicep curl dvd +cable, -pulley 3 0 55 3 x 11
Do this benchmark workout (SMART - basic)
THURSDAY Bodyweight: 199.2
11/24/2011
No. Exercise Accessory Level BarWeight TUT
1 single leg squat -cable, +stand 6 0
2 leg curl seated -cable, +wing (top) 4 0
3 pull-up -cable, +wing (top) 6 0
4 shoulder press -cable, +wing (bottom) 4 0
5 seated chest flye +cable 4 0
6 seated bicep curl +cable 4 0
7 pullover +cable 5 0
Exercise Source Accessories ToBothSides?
alternating bicep curl/tricep extension self +cable 1
arm pulldown standing aerobic 62 +cable, +stand 1
arm pulldown standing aerobic with rotating thumbs 62 +cable, +stand 1
arm pullover standing aerobic 64 +cable, +stand 1
back extension 16 -cable, -stand 1
bench press self +cable 1
bicep curl dvd +cable, -pulley 1
calf raise 31 -cable, +stand 1
calf raise with heel flex dvd -cable, +stand 1
chin-up 8 -cable, -stand, +wing 1
chin-up single arm 8 -cable, -stand, +wing 2
concentration curls net +cable, -stand 1
core extension 75 -cable, -stand 1
cross cable row 9 +cable 2
cross cable row high pull 9 +cable 2
crunches 55 +cable 1
crunches feet up 55 +cable 1
CycloTrainer (glideboard down) dvd +CycloTrainer 1
CycloTrainer (glideboard up) dvd +CycloTrainer 1
double leg kick push-up dvd -cable, +wing (bottom) 1
fencing lunge self -cable, -stand 2
forearm curl 47 +cable 1
front deltoid/lateral raise 21 +cable 1
front pullover 10 +cable 1
front pullover lift legs 10 +cable 1
front raise 23 +cable 1
half roll back with biceps curl 76 +cable, -stand 1
hamstring pull 32 -cable, +leg 1
high kneeling row 17 +cable 1
hip roll 42 -cable, +stand 1
hundreds dvd -cable, +stand 1
incline ab crunch 60 -cable, +stand 1
incline push-up 5 -cable, -stand 1
incline push-up single arm self -cable, -stand 2
inner thigh pull 37 -cable, +leg 1
inverted biceps curl 46 +cable, -stand 1
inverted crunch 61 -cable, +wing 1
inverted crunch with rotation 61 -cable, +wing 2
inverted front raise 25 +cable 1
inverted iron cross/snow angel 18 +cable 1
iron cross/snow angel 12 +cable 1
knee tuck pushups net -cable, -stand 1
kneeling bicep curl net +cable 1
kneeling plank press 59 -cable, +stand 1
kneeling plank press single arm self -cable, +stand 2
kneeling row 17 +cable 1
kneeling triceps kickback 48 +cable 1
lateral arm pull 51 +cable 2
lateral biceps 49 +cable 2
lateral chest fly 6 +cable 2
lateral triceps extension 50 +cable 2
leg circles dvd +leg 1
leg curl with biceps curl 68 +cable, +wing (under) 1
leg curl with reverse curl 68 +cable, +wing (under) 1
leg curl with seated fly 66 +cable, +wing (under) 1
leg curl with seated surfer 70 +cable, +wing (under) 1
leg curl with straight arm lift 67 +cable, +wing (under) 1
leg curl with upright row 69 +cable, +wing (under) 1
leg extension net -cable, +leg 2
leg pull dvd -cable, -stand 2
leg pull front dvd -cable, -stand 2
lying leg curl 26 -cable, -stand, +wing 1
lying leg curl with crunch 71 -cable, +wing 1
lying triceps 44 +cable, -stand 1
lying triceps extension 45 +cable 1
mixed grip pull-up net -cable, +wing 2
oblique pullover crunch 57 +cable 1
oblique twister 54 +cable 2
outer hip and thigh 33 +cable 1
plyometric shoulder press net -cable, +wing (bottom) 1
plyometric shoulder press single arm self -cable, +wing (bottom) 2
preacher bicep curl net +cable 1
pullover with crunch 56 +cable 1
pullover with crunch legs up 56 +cable 1
pull-up 7 -cable, +wing 1
pull-up single arm 7 -cable, +wing 2
punching tv +cable 1
reverse crunch net -cable, -stand 1
reverse fly 13 +cable 1
reverse fly with rotation 14 +cable 2
reverse fly with rotation and triceps self +cable 2
rollover dvd -cable, +stand 1
roll-up 58 -cable, +stand 1
scissors dvd +leg 1
seated biceps curl 43 +cable 1
seated chest fly 3 +cable 1
seated chest fly decline 4 +cable 1
seated chest fly incline 4 +cable 1
seated chest press narrow grip 2 +cable 1
seated chest press shoulder width grip 1 +cable 1
seated chest press wide grip 2 +cable 1
seated leg curl 26 -cable, -stand, +wing 1
seated row 11 +cable 1
seated row high elbow 11 +cable 1
serve 24 +cable 1
shoulder extension 22 +cable 1
shoulder press 19 -cable, +wing (bottom) 1
shoulder press single arm self -cable, +wing (bottom) 2
side plank 77 -cable, -stand 2
side squat 34 -cable, +stand 2
single leg calf raise 31 -cable, +stand 2
single leg pullover 65 +cable, +stand 2
single leg pullover with rotating thumbs 65 +cable, +stand 2
single leg squat 29 -cable, +stand 2
single leg squat with crossed leg self -cable, +stand 2
single leg stretch dvd +leg, -stand 2
sit-up 52 -cable, +wing 1
sit-up with cables 53 +cable 1
snow angel/iron cross standing aerobic 63 +cable, +stand 1
sprinter start 39 -cable, +stand 2
squat 27 -cable, +stand 1
squat on heels 41 -cable, +stand 1
squat on toes dvd -cable, +stand 1
squat on toes single leg 40 -cable, +stand 2
standing lunge 38 -cable, -stand 2
surfer 78 +cable 1
swan dive dvd -cable, -stand, +wing 1
swimmer 15 +cable, -stand 1
toe touch biceps curl 72 +cable 1
toe touch row 73 +cable 1
toe touch upright row 74 +cable 1
tree hug tv +cable 1
twisting squat 28 -cable, +stand 2
upright row 20 +cable 1
MyLevel Level LevelSlope SetLow SetHigh RepsLow RepsHigh Sets
4 4 18 3 3 10 11 3
4 4 18 3 3 10 11 3
4 4 18 3 3 10 11 3
6 6 26 3 3 10 11 3
3 3 14 3 3 10 11 3
5 5 22 3 3 10 11 3
3 3 14 3 3 10 11 3
6 6 26 3 3 20 30 3
6 6 26 3 3 20 30 3
6 6 26 3 3 10 11 3
3 3 14 3 3 10 11 3
3 3 14 3 3 10 11 3
3 3 14 3 3 10 11 3
5 5 22 3 3 10 11 3
4 4 18 3 3 10 11 3
4 4 18 3 3 10 11 3
4 4 18 3 3 10 11 3
6 6 26 3 3 10 11 3
6 6 26 3 3 10 11 3
3 3 14 3 3 10 11 3
1 1 6 3 3 10 11 3
5 5 22 3 3 10 11 3
3 3 14 3 3 10 11 3
6 6 26 3 3 10 11 3
5 5 22 3 3 10 11 3
3 3 14 3 3 10 11 3
3 3 14 3 3 10 11 3
3 4 18 3 3 10 11 3
4 4 18 3 3 10 11 3
6 6 26 3 3 10 11 3
3 3 14 3 3 10 11 3
2 2 10 3 3 10 11 3
4 4 18 3 3 10 11 3
6 6 26 3 3 10 11 3
3 3 14 3 3 10 11 3
4 4 18 3 3 10 11 3
4 4 18 3 3 10 11 3
4 4 18 3 3 10 11 3
2 2 10 3 3 10 11 3
3 4 18 3 3 10 11 3
3 3 14 3 3 10 11 3
2 2 10 3 3 10 11 3
3 3 14 3 3 10 11 3
5 5 22 3 3 10 11 3
3 3 14 3 3 10 11 3
5 5 22 3 3 10 11 3
4 4 18 3 3 10 11 3
3 4 18 3 3 10 11 3
4 4 18 3 3 10 11 3
3 4 18 3 3 10 11 3
2 2 10 3 3 10 11 3
3 3 14 3 3 10 11 3
5 5 22 3 3 10 11 3
6 6 26 3 3 10 11 3
3 3 14 3 3 10 11 3
5 5 22 3 3 10 11 3
5 5 22 3 3 10 11 3
5 5 22 3 3 10 11 3
3 3 14 3 3 10 11 3
3 3 14 3 3 10 11 3
3 3 14 3 3 10 11 3
4 5 22 3 3 10 11 3
4 5 22 3 3 10 11 3
5 5 22 3 3 10 11 3
5 5 22 3 3 10 11 3
5 5 22 3 3 10 11 3
4 4 18 3 3 10 11 3
4 4 18 3 3 10 11 3
4 4 18 3 3 10 11 3
3 3 14 3 3 10 11 3
2 2 10 3 3 10 11 3
3 3 14 3 3 10 11 3
6 6 26 3 3 10 11 3
6 6 26 3 3 10 11 3
6 6 26 3 3 15 20 3
3 3 14 3 3 10 11 3
5 5 22 3 3 10 11 3
2 2 10 3 3 10 11 3
3 3 14 3 3 10 11 3
3 3 14 3 3 10 11 3
2 2 10 3 3 10 11 3
3 3 14 3 3 10 11 3
3 3 14 3 3 10 11 3
4 4 18 3 3 10 11 3
4 4 18 3 3 10 11 3
3 3 14 3 3 10 11 3
4 4 18 3 3 10 11 3
4 5 22 3 3 10 11 3
3 3 14 3 3 10 11 3
3 3 14 3 3 10 11 3
4 4 18 3 3 10 11 3
4 4 18 3 3 10 11 3
6 6 26 3 3 10 11 3
3 3 14 3 3 10 11 3
3 3 14 3 3 10 11 3
3 3 14 3 3 10 11 3
4 4 18 3 3 10 11 3
2 2 10 3 3 10 11 3
3 3 14 3 3 10 11 3
6 6 26 3 3 10 11 3
6 6 26 3 3 20 30 3
6 6 26 3 3 10 11 3
6 6 26 3 3 10 11 3
6 6 26 3 3 10 11 3
6 6 26 3 3 10 11 3
4 4 18 3 3 10 11 3
4 5 22 3 3 10 11 3
4 4 18 3 3 10 11 3
4 4 18 3 3 10 11 3
6 6 26 3 3 10 11 3
6 6 26 3 3 10 20 3
6 6 26 3 3 10 20 3
6 6 26 3 3 10 20 3
6 6 26 3 3 10 11 3
2 2 10 3 3 10 11 3
3 3 14 3 3 10 11 3
3 3 14 3 3 10 11 3
3 3 14 3 3 10 11 3
3 3 14 3 3 10 11 3
4 4 18 3 3 10 11 3
4 4 18 3 3 10 11 3
3 3 14 3 3 10 11 3
6 6 26 3 3 10 11 3
4 4 18 3 3 10 11 3
Reps BarWeight LevelResistance Pulley? PulleyFactor FinalResistance Weight
11 0 70 Y 0.5 35 1
11 0 70 Y 0.5 35 1
11 0 70 Y 0.5 35 1
11 0 97 Y 0.5 49 1
10 0 55 N 1 55 1
11 0 84 Y 0.5 42 1
11 0 55 N 1 55 1
30 0 97 N 1 97 3
26 0 97 N 1 97 3
10 0 97 N 1 97 1
11 0 55 N 1 55 1
11 0 55 Y 0.5 28 1
10 0 55 N 1 55 1
10 0 84 Y 0.5 42 1
11 0 70 Y 0.5 35 1
10 0 70 Y 0.5 35 1
10 0 70 Y 0.5 35 1
10 0 97 N 1 1 3
10 0 97 N 1 1 3
10 0 55 N 1 55 1
11 0 23 N 1 23 3
10 0 84 Y 0.5 42 1
11 0 55 Y 0.5 28 1
11 0 97 Y 0.5 49 1
11 0 84 Y 0.5 42 1
10 0 55 Y 0.5 28 1
10 0 55 Y 0.5 28 1
11 0 70 Y 0.5 35 0
10 0 70 Y 0.5 35 1
11 0 97 N 1 97 3
11 0 55 N 1 55 1
11 0 39 N 1 39 1
10 0 70 N 1 70 1
10 0 97 N 1 97 1
10 0 55 Y 0.5 28 0
10 0 70 Y 0.5 35 1
11 0 70 N 1 70 1
10 0 70 N 1 70 1
11 0 39 Y 0.5 20 1
11 0 70 Y 0.5 35 1
11 0 55 Y 0.5 28 1
10 0 39 N 1 39 1
11 0 55 Y 0.5 28 1
10 0 84 N 1 84 1
10 0 55 N 1 55 1
10 0 84 Y 0.5 42 1
10 0 70 Y 0.5 35 1
11 0 70 Y 0.5 35 1
10 0 70 Y 0.5 35 1
11 0 70 Y 0.5 35 1
11 0 39 Y 0.5 20 1
10 0 55 Y 0.5 28 0
10 0 84 Y 0.5 42 3
10 0 97 Y 0.5 49 3
10 0 55 Y 0.5 28 3
11 0 84 Y 0.5 42 3
10 0 84 Y 0.5 42 3
10 0 84 Y 0.5 42 3
11 0 55 Y 0.5 28 0
11 0 55 N 1 55 3
10 0 55 N 1 55 3
11 0 84 N 1 84 3
10 0 84 N 1 84 3
11 0 84 Y 0.5 42 1
10 0 84 Y 0.5 42 1
10 0 84 N 1 84 1
10 0 70 Y 0.5 35 1
11 0 70 Y 0.5 35 1
11 0 70 Y 0.5 35 3
10 0 55 N 1 55 1
11 0 39 N 1 39 1
11 0 55 Y 0.5 28 1
10 0 97 Y 0.5 49 1
10 0 97 Y 0.5 49 1
20 0 97 N 1 97 1
10 0 55 N 1 55 1
10 0 84 Y 0.5 42 1
11 0 39 N 1 39 1
11 0 55 Y 0.5 28 1
10 0 55 Y 0.5 28 1
11 0 39 Y 0.5 20 1
11 0 55 N 1 55 1
11 0 55 N 1 55 1
11 0 70 Y 0.5 35 0
11 0 70 Y 0.5 35 1
10 0 55 Y 0.5 28 1
10 0 70 Y 0.5 35 1
11 0 84 Y 0.5 42 1
11 0 55 Y 0.5 28 1
10 0 55 Y 0.5 28 1
11 0 70 Y 0.5 35 1
11 0 70 N 1 70 3
10 0 97 Y 0.5 49 1
11 0 55 Y 0.5 28 1
11 0 55 Y 0.5 28 1
10 0 55 Y 0.5 28 1
11 0 70 N 1 70 1
11 0 39 N 1 39 1
10 0 55 N 1 55 1
10 0 97 N 1 97 3
27 0 97 N 1 97 3
10 0 97 Y 0.5 49 1
11 0 97 Y 0.5 49 1
10 0 97 N 1 97 3
10 0 97 N 1 97 3
11 0 70 Y 0.5 35 0
11 0 84 N 1 84 1
11 0 70 Y 0.5 35 1
10 0 70 Y 0.5 35 1
11 0 97 N 1 97 3
19 0 97 N 1 97 3
17 0 97 N 1 97 3
11 0 97 N 1 97 3
10 0 97 N 1 97 3
10 0 39 N 1 39 3
10 0 55 Y 0.5 28 1
10 0 55 N 1 55 1
11 0 55 Y 0.5 28 1
10 0 55 Y 0.5 28 1
10 0 70 Y 0.5 35 1
10 0 70 Y 0.5 35 1
11 0 55 Y 0.5 28 1
10 0 97 N 1 97 3
11 0 70 Y 0.5 35 1
Nweight Low Up Rand Selection Level
0.005681818 0 0.005681818 0.367750907 leg curl with reverse curl 1
0.005681818 0.005681818 0.011363636 0.829354591 sit-up with cables 2
0.005681818 0.011363636 0.017045455 0.515286601 lying leg curl with crunch 3
0.005681818 0.017045455 0.022727273 0.114755375 crunches feet up 4
0.005681818 0.022727273 0.028409091 0.100801301 cross cable row 5
0.005681818 0.028409091 0.034090909 0.876113896 squat on heels 6
0.005681818 0.034090909 0.039772727 0.885193873 squat on heels
0.017045455 0.039772727 0.056818182 0.321957566 kneeling triceps kickback
0.017045455 0.056818182 0.073863636 0.787991065 single leg squat
0.005681818 0.073863636 0.079545455 0.037370874 bicep curl
0.005681818 0.079545455 0.085227273
0.005681818 0.085227273 0.090909091
0.005681818 0.090909091 0.096590909 Miscellaneous Parameters
0.005681818 0.096590909 0.102272727 Low
0.005681818 0.102272727 0.107954545 CycloTrainer (glideboard down) distance 3.5
0.005681818 0.107954545 0.113636364 CycloTrainer (glideboard up) distance 1.5
0.005681818 0.113636364 0.119318182
0.017045455 0.119318182 0.136363636 P(increase difficulty) 0.10
0.017045455 0.136363636 0.153409091 Increase difficulty by 1
0.005681818 0.153409091 0.159090909
0.017045455 0.159090909 0.176136364 Estimate sec per rep 5
0.005681818 0.176136364 0.181818182
0.005681818 0.181818182 0.1875 P(doing benchmark workout) 0.1
0.005681818 0.1875 0.193181818 0.01513258
0.005681818 0.193181818 0.198863636
0.005681818 0.198863636 0.204545455
0.005681818 0.204545455 0.210227273
0 0.210227273 0.210227273
0.005681818 0.210227273 0.215909091
0.017045455 0.215909091 0.232954545
0.005681818 0.232954545 0.238636364
0.005681818 0.238636364 0.244318182
0.005681818 0.244318182 0.25
0.005681818 0.25 0.255681818
0 0.255681818 0.255681818
0.005681818 0.255681818 0.261363636
0.005681818 0.261363636 0.267045455
0.005681818 0.267045455 0.272727273
0.005681818 0.272727273 0.278409091
0.005681818 0.278409091 0.284090909
0.005681818 0.284090909 0.289772727
0.005681818 0.289772727 0.295454545
0.005681818 0.295454545 0.301136364
0.005681818 0.301136364 0.306818182
0.005681818 0.306818182 0.3125
0.005681818 0.3125 0.318181818
0.005681818 0.318181818 0.323863636
0.005681818 0.323863636 0.329545455
0.005681818 0.329545455 0.335227273
0.005681818 0.335227273 0.340909091
0.005681818 0.340909091 0.346590909
0 0.346590909 0.346590909
0.017045455 0.346590909 0.363636364
0.017045455 0.363636364 0.380681818
0.017045455 0.380681818 0.397727273
0.017045455 0.397727273 0.414772727
0.017045455 0.414772727 0.431818182
0.017045455 0.431818182 0.448863636
0 0.448863636 0.448863636
0.017045455 0.448863636 0.465909091
0.017045455 0.465909091 0.482954545
0.017045455 0.482954545 0.5
0.017045455 0.5 0.517045455
0.005681818 0.517045455 0.522727273
0.005681818 0.522727273 0.528409091
0.005681818 0.528409091 0.534090909
0.005681818 0.534090909 0.539772727
0.005681818 0.539772727 0.545454545
0.017045455 0.545454545 0.5625
0.005681818 0.5625 0.568181818
0.005681818 0.568181818 0.573863636
0.005681818 0.573863636 0.579545455
0.005681818 0.579545455 0.585227273
0.005681818 0.585227273 0.590909091
0.005681818 0.590909091 0.596590909
0.005681818 0.596590909 0.602272727
0.005681818 0.602272727 0.607954545
0.005681818 0.607954545 0.613636364
0.005681818 0.613636364 0.619318182
0.005681818 0.619318182 0.625
0.005681818 0.625 0.630681818
0.005681818 0.630681818 0.636363636
0.005681818 0.636363636 0.642045455
0 0.642045455 0.642045455
0.005681818 0.642045455 0.647727273
0.005681818 0.647727273 0.653409091
0.005681818 0.653409091 0.659090909
0.005681818 0.659090909 0.664772727
0.005681818 0.664772727 0.670454545
0.005681818 0.670454545 0.676136364
0.005681818 0.676136364 0.681818182
0.017045455 0.681818182 0.698863636
0.005681818 0.698863636 0.704545455
0.005681818 0.704545455 0.710227273
0.005681818 0.710227273 0.715909091
0.005681818 0.715909091 0.721590909
0.005681818 0.721590909 0.727272727
0.005681818 0.727272727 0.732954545
0.005681818 0.732954545 0.738636364
0.017045455 0.738636364 0.755681818
0.017045455 0.755681818 0.772727273
0.005681818 0.772727273 0.778409091
0.005681818 0.778409091 0.784090909
0.017045455 0.784090909 0.801136364
0.017045455 0.801136364 0.818181818
0 0.818181818 0.818181818
0.005681818 0.818181818 0.823863636
0.005681818 0.823863636 0.829545455
0.005681818 0.829545455 0.835227273
0.017045455 0.835227273 0.852272727
0.017045455 0.852272727 0.869318182
0.017045455 0.869318182 0.886363636
0.017045455 0.886363636 0.903409091
0.017045455 0.903409091 0.920454545
0.017045455 0.920454545 0.9375
0.005681818 0.9375 0.943181818
0.005681818 0.943181818 0.948863636
0.005681818 0.948863636 0.954545455
0.005681818 0.954545455 0.960227273
0.005681818 0.960227273 0.965909091
0.005681818 0.965909091 0.971590909
0.005681818 0.971590909 0.977272727
0.017045455 0.977272727 0.994318182
0.005681818 0.994318182 1
Slope Exercise Accessory Level BarWeight Min Sec Total Sec
6.00 single leg squat -cable, +stand 6 0 2 6 126
10.20 seated leg curl -cable, +wing (top) 4 0 1 42 102
14.40 pull-up -cable, +wing (top) 6 0 1 55 115
18.40 shoulder press -cable, +wing (bottom) 4 0 1 36 96
22.30 seated chest flye +cable 4 0 1 32 92
26.00 seated bicep curl +cable 4 0 1 37 97
pullover +cable 5 0 1 45 105
eters
High
4
2
level
Future Setting TUT Cutoff 6L 6R 6 5 4 3
6 120 2.06 2.06 3.14
4 120 1.09 1.42
6 120 1.55
4 120 0.58 1.11 1.36
4 120 1.32 2.24
4 120 1.03 1.37
5 120 1.39 1.45
Y's
6
2
3
3
2
3
3
Ivanko SuperGripper
s1/s2 1 2 3 4 5 6 7 8 9
1 na na 45 59 73 87 103 123 143
2 na na na 67 80 94 113 130 151
3 - na na na 91 105 122 141 161
4 - - na na na 117 133 153 172
5 - - - na na na 147 165 186
6 - - - - na na na 181 202
7 - - - - - na na na 218
8 - - - - - - na na na
9 - - - - - - - na na
10 - - - - - - - - na
11 - - - - - - - - -
12 - - - - - - - - -
Closed at least one rep w both hands (one at a time)
Closed at least one rep w both hands (at the same time)
Cannot close at all
Normal? Bracing?
COC3 No Yes
As of: #######
10 11 12
164 190 215
174 197 224
184 206 237
195 220 249
208 235 260
226 251 277
244 269 297
263 278 318
na 308 342
na na 360
na na na
- na na