Run Less Run Far

Barbell Squat +729 pts

• 20 kg x 10 reps (+42 pts)
• 60 kg x 5 reps (+64 pts)
• 90 kg x 3 reps (+81 pts)
• 90 kg x 3 reps (+81 pts)
• 90 kg x 2 reps (+68 pts)
• 80 kg x 5 reps (+87 pts)
• 80 kg x 5 reps (+87 pts)
• 60 kg x 8 reps (+73 pts)
• 60 kg x 8 reps (+73 pts)
• 60 kg x 8 reps (+73 pts)

Chin-Up +153 pts

• 5 reps || weighted || 7.5 kg (+48 pts)
• 5 reps || weighted || 7.5 kg (+48 pts)
• 3 reps || weighted || 7.5 kg (+33 pts)
• 3 reps (+24 pts)

Seated Cable Row +138 pts

• 60 kg x 6 reps (+37 pts)
• 60 kg x 6 reps (+37 pts)
• 60 kg x 6 reps (+37 pts)
• 40 kg x 6 reps (+27 pts)
• Set 3 to Set 4 was drop set

Barbell Deadlift +966 pts

• 60 kg x 8 reps (+73 pts)
• 129.4 kg x 2 reps (+123 pts)
• 129.4 kg x 2 reps (+123 pts)
• 129.4 kg x 2 reps (+123 pts)
• 119.4 kg x 4 reps (+143 pts)
• 119.4 kg x 4 reps (+143 pts)
• 96.8 kg x 6 reps (+119 pts)
• 96.8 kg x 6 reps (+119 pts)

Standing Military Press +213 pts

• 20 kg x 10 reps (+63 pts)
• 38.8 kg x 6 reps (+75 pts)
• 38.8 kg x 6 reps (+75 pts)

Pull-Up +154 pts

• 5 reps || weighted || 5 kg (+50 pts)
• 5 reps || weighted || 5 kg (+50 pts)
• 3 reps || 5 kg (+34 pts)
• 2 reps (+20 pts)

Seated Cable Row +67 pts

• 50 kg x 7 reps (+33 pts)
• 55 kg x 6 reps (+34 pts)

Barbell Squat +630 pts

• 70 kg x 5 reps (+75 pts)
• 80 kg x 5 reps (+87 pts)
• 80 kg x 5 reps (+87 pts)
• 80 kg x 8 reps (+99 pts)
• 60 kg x 8 reps (+73 pts)
• 60 kg x 8 reps (+73 pts)
• 60 kg x 8 reps (+73 pts)
• 85 kg x 2 reps (+63 pts)

Triceps Pushdown - Rope Attachment +56 pts

• 30 kg x 10 reps (+12 pts)
• 30 kg x 10 reps (+12 pts)
• 40 kg x 6 reps (+12 pts)
• 30 kg x 6 reps (+11 pts)
• 20 kg x 6 reps (+9 pts)

Chin-Up +72 pts

• 6 reps (+30 pts)
• 6 reps (+30 pts)
• 3 reps (+12 pts)

Standing Military Press +195 pts

• 20 kg x 12 reps (+65 pts)
• 20 kg x 12 reps (+65 pts)
• 20 kg x 12 reps (+65 pts)

EZ-Bar Curl +39 pts

• 20 kg x 5 reps (+13 pts)
• 20 kg x 5 reps (+13 pts)
• 20 kg x 5 reps (+13 pts)

Machine Shoulder (Military) Press +75 pts

• 50 kg x 5 reps (+25 pts)
• 50 kg x 5 reps (+25 pts)
• 27.5 kg x 3 reps (+14 pts)
• 13.5 kg x 3 reps (+11 pts)

Chin-Up +92 pts

• 5 reps (+23 pts)
• 5 reps (+23 pts)
• 5 reps (+23 pts)
• 5 reps (+23 pts)

Side Lateral Raise +34 pts

• 9.5 kg x 12 reps (+9 pts)
• 9.5 kg x 12 reps (+9 pts)
• 4.5 kg x 12 reps (+8 pts)
• 2.5 kg x 12 reps (+8 pts)

Machine Bench Press +90 pts

• 75 kg x 5 reps (+50 pts)
• 75 kg x 3 reps (+40 pts)

Seated Cable Row +176 pts

• 65 kg x 6 reps (+39 pts)
• 65 kg x 6 reps (+39 pts)
• 60 kg x 8 reps (+39 pts)
• 27.5 kg x 6 reps (+22 pts)
• 18 kg x 6 reps (+19 pts)
• 13.5 kg x 6 reps (+18 pts)

Machine Bench Press +163 pts

• 75 kg x 3 reps (+40 pts)
• 75 kg x 3 reps (+40 pts)
• 75 kg x 3 reps (+40 pts)
• 50 kg x 15 reps (+43 pts)

Dumbbell Bicep Curl +27 pts

• 10 kg x 10 reps (+27 pts)

Lat Pulldown +132 pts

• 65 kg x 6 reps (+27 pts)
• 65 kg x 6 reps (+27 pts)
• 65 kg x 6 reps (+27 pts)
• 65 kg x 6 reps (+27 pts)
• 45 kg x 15 reps (+24 pts)

Dumbbell Bench Press +47 pts

• 10 kg x 20 reps (+47 pts)

Running (treadmill) +16 pts

• 0:03:00 || 9 km/hr || 3 % (+16 pts)

Bench Dip (Seated Dip) +26 pts

• 12 reps (+13 pts)
• 12 reps (+13 pts)

Cycling (stationary) +15 pts

• 0:00:30 || 18 % (+5 pts)
• 0:00:30 || 18 % (+5 pts)
• 0:00:30 || 18 % (+5 pts)

Barbell Deadlift +831 pts

• 70 kg x 10 reps (+88 pts)
• 110 kg x 2 reps (+92 pts)
• 120 kg x 1 reps (+86 pts)
• 120 kg x 1 reps (+86 pts)
• 110 kg x 3 reps (+109 pts)
• 110 kg x 3 reps (+109 pts)
• 110 kg x 2 reps (+92 pts)
• 100 kg x 3 reps (+94 pts)
• 70 kg x 5 reps (+75 pts)

Pull-Up +114 pts

• 5 reps (+38 pts)
• 5 reps (+38 pts)
• 5 reps (+38 pts)