The Adventures of Ghost Boy

Barbell Incline Bench Press +343 pts

• 140 lb x 10 reps (+82 pts)
• 145 lb x 10 reps (+85 pts)
• 150 lb x 10 reps (+88 pts)
• 155 lb x 8 reps (+88 pts)

Incline Dumbbell Bench Press +173 pts

• 40 lb x 10 reps (+55 pts)
• 45 lb x 10 reps (+58 pts)
• 50 lb x 8 reps (+60 pts)

Incline Dumbbell Flyes +62 pts

• 40 lb x 10 reps (+20 pts)
• 45 lb x 10 reps (+21 pts)
• 50 lb x 8 reps (+21 pts)

Dumbbell Bicep Curl +86 pts

• 30 lb x 10 reps (+28 pts)
• 35 lb x 10 reps (+29 pts)
• 40 lb x 8 reps (+29 pts)

Close-Grip Standing Barbell Curl +60 pts

• 80 lb x 10 reps (+20 pts)
• 85 lb x 10 reps (+20 pts)
• 90 lb x 8 reps (+20 pts)

Weighted Decline Crunch +88 pts

• 50 lb x 12 reps (+22 pts)
• 50 lb x 12 reps (+22 pts)
• 50 lb x 12 reps (+22 pts)
• 50 lb x 12 reps (+22 pts)

Russian Twist +24 pts

• 12 reps (+6 pts)
• 12 reps (+6 pts)
• 12 reps (+6 pts)
• 12 reps (+6 pts)
• Really did Weighted Decline Russian Twists with 50.

Seated Barbell Shoulder Press +346 pts

• 80 lb x 10 reps (+53 pts)
• 85 lb x 10 reps (+55 pts)
• 90 lb x 10 reps (+57 pts)
• 95 lb x 10 reps (+59 pts)
• 100 lb x 10 reps (+61 pts)
• 105 lb x 8 reps (+61 pts)
• Went more then expected on this due to the fact I wasn’t paying attention to the numbers and realized at the end it was 105 lbs lol.

Dumbbell Side Lateral Raise +158 pts

• 30 lb x 10 reps (+38 pts)
• 35 lb x 10 reps (+39 pts)
• 40 lb x 10 reps (+41 pts)
• 45 lb x 8 reps (+40 pts)

Standing Dumbbell Upright Row +95 pts

• 45 lb x 10 reps (+31 pts)
• 50 lb x 10 reps (+32 pts)
• 55 lb x 8 reps (+32 pts)

Standing Dumbbell Triceps Extension +86 pts

• 45 lb x 10 reps (+21 pts)
• 50 lb x 10 reps (+21 pts)
• 55 lb x 10 reps (+22 pts)
• 60 lb x 8 reps (+22 pts)

Bench Dip (Seated Dip) +88 pts

• 20 reps (+22 pts)
• 20 reps (+22 pts)
• 20 reps (+22 pts)
• 20 reps (+22 pts)

Lying Barbell Triceps Extension (“Skullcrusher”) +37 pts

• 70 lb x 10 reps (+12 pts)
• 75 lb x 10 reps (+13 pts)
• 80 lb x 8 reps (+12 pts)

Russian Twist +24 pts

• 12 reps (+6 pts)
• 12 reps (+6 pts)
• 12 reps (+6 pts)
• 12 reps (+6 pts)
• Really did a Weighted Decline Russian Twist. They need to add more Russian Twist options!

Weighted Decline Crunch +88 pts

• 50 lb x 12 reps (+22 pts)
• 50 lb x 12 reps (+22 pts)
• 50 lb x 12 reps (+22 pts)
• 50 lb x 12 reps (+22 pts)

Barbell Deadlift +730 pts

• 220 lb x 10 reps (+137 pts)
• 225 lb x 10 reps (+142 pts)
• 230 lb x 10 reps (+147 pts)
• 235 lb x 10 reps (+152 pts)
• 240 lb x 8 reps (+152 pts)

Pull-Up +376 pts

• 10 reps || weighted || 25 lb (+94 pts)
• 10 reps || weighted || 25 lb (+94 pts)
• 10 reps || weighted || 25 lb (+94 pts)
• 10 reps || weighted || 25 lb (+94 pts)
• Used a backpack.

Bent Over Barbell Row +205 pts

• 155 lb x 10 reps (+50 pts)
• 160 lb x 10 reps (+51 pts)
• 160 lb x 10 reps (+51 pts)
• 170 lb x 8 reps (+53 pts)

T-Bar Row +187 pts

• 140 lb x 10 reps (+45 pts)
• 145 lb x 10 reps (+46 pts)
• 150 lb x 10 reps (+48 pts)
• 155 lb x 8 reps (+48 pts)

One-Arm Dumbbell Row +242 pts

• 100 lb x 10 reps (+58 pts)
• 105 lb x 10 reps (+60 pts)
• 110 lb x 10 reps (+62 pts)
• 115 lb x 8 reps (+62 pts)

Barbell Squat +409 pts

• 170 lb x 10 reps (+98 pts)
• 175 lb x 10 reps (+101 pts)
• 180 lb x 10 reps (+105 pts)
• 185 lb x 8 reps (+105 pts)

Romanian Deadlift +221 pts

• 160 lb x 10 reps (+72 pts)
• 165 lb x 10 reps (+75 pts)
• 170 lb x 8 reps (+74 pts)

Leg Extensions +158 pts

• 170 lb x 10 reps (+24 pts)
• 175 lb x 10 reps (+25 pts)
• 180 lb x 10 reps (+26 pts)
• 185 lb x 10 reps (+27 pts)
• 190 lb x 10 reps (+28 pts)
• 195 lb x 8 reps (+28 pts)

Lying Leg Curls +77 pts

• 130 lb x 10 reps (+18 pts)
• 135 lb x 10 reps (+19 pts)
• 140 lb x 10 reps (+20 pts)
• 145 lb x 8 reps (+20 pts)

Barbell Incline Bench Press +343 pts

• 140 lb x 10 reps (+82 pts)
• 145 lb x 10 reps (+85 pts)
• 150 lb x 10 reps (+88 pts)
• 155 lb x 8 reps (+88 pts)

Incline Dumbbell Bench Press +173 pts

• 40 lb x 10 reps (+55 pts)
• 45 lb x 10 reps (+58 pts)
• 50 lb x 8 reps (+60 pts)

Incline Dumbbell Flyes +62 pts

• 40 lb x 10 reps (+20 pts)
• 45 lb x 10 reps (+21 pts)
• 50 lb x 8 reps (+21 pts)

Diamond Push-Up +72 pts

• 12 reps (+18 pts)
• 12 reps (+18 pts)
• 12 reps (+18 pts)
• 12 reps (+18 pts)

Dumbbell Bicep Curl +86 pts

• 30 lb x 10 reps (+28 pts)
• 35 lb x 10 reps (+29 pts)
• 40 lb x 8 reps (+29 pts)

Close-Grip Standing Barbell Curl +79 pts

• 75 lb x 10 reps (+19 pts)
• 80 lb x 10 reps (+20 pts)
• 85 lb x 10 reps (+20 pts)
• 90 lb x 8 reps (+20 pts)

Concentration Curls +30 pts

• 45 lb x 10 reps (+10 pts)
• 50 lb x 10 reps (+10 pts)
• 55 lb x 8 reps (+10 pts)

Dumbbell Side Lateral Raise +164 pts

• 40 lb x 10 reps (+41 pts)
• 40 lb x 10 reps (+41 pts)
• 40 lb x 10 reps (+41 pts)
• 40 lb x 10 reps (+41 pts)

Standing Dumbbell Upright Row +120 pts

• 40 lb x 10 reps (+30 pts)
• 40 lb x 10 reps (+30 pts)
• 40 lb x 10 reps (+30 pts)
• 40 lb x 10 reps (+30 pts)

Standing Dumbbell Triceps Extension +80 pts

• 40 lb x 10 reps (+20 pts)
• 40 lb x 10 reps (+20 pts)
• 40 lb x 10 reps (+20 pts)
• 40 lb x 10 reps (+20 pts)

Bench Dip (Seated Dip) +88 pts

• 20 reps (+22 pts)
• 20 reps (+22 pts)
• 20 reps (+22 pts)
• 20 reps (+22 pts)

Barbell Deadlift +573 pts

• 220 lb x 10 reps (+137 pts)
• 225 lb x 10 reps (+142 pts)
• 230 lb x 10 reps (+147 pts)
• 235 lb x 8 reps (+147 pts)

Bent Over Barbell Row +200 pts

• 150 lb x 10 reps (+48 pts)
• 155 lb x 10 reps (+50 pts)
• 160 lb x 10 reps (+51 pts)
• 165 lb x 8 reps (+51 pts)

T-Bar Row +180 pts

• 135 lb x 10 reps (+43 pts)
• 140 lb x 10 reps (+45 pts)
• 145 lb x 10 reps (+46 pts)
• 150 lb x 8 reps (+46 pts)

Pull-Up +264 pts

• 12 reps (+66 pts)
• 12 reps (+66 pts)
• 12 reps (+66 pts)
• 12 reps (+66 pts)

Barbell Squat +395 pts

• 165 lb x 10 reps (+95 pts)
• 170 lb x 10 reps (+98 pts)
• 175 lb x 10 reps (+101 pts)
• 180 lb x 8 reps (+101 pts)

Romanian Deadlift +221 pts

• 160 lb x 10 reps (+72 pts)
• 165 lb x 10 reps (+75 pts)
• 170 lb x 8 reps (+74 pts)
• Got to use my new weights.

Leg Extensions +214 pts

• 130 lb x 10 reps (+18 pts)
• 135 lb x 10 reps (+19 pts)
• 140 lb x 10 reps (+20 pts)
• 145 lb x 10 reps (+20 pts)
• 150 lb x 10 reps (+21 pts)
• 155 lb x 10 reps (+22 pts)
• 160 lb x 10 reps (+23 pts)
• 165 lb x 10 reps (+23 pts)
• 170 lb x 10 reps (+24 pts)
• 175 lb x 8 reps (+24 pts)
• Got to use my new weights. Did a lot because I was finding my max from 130 which was how high I could go originally.

Lying Leg Curls +74 pts

• 125 lb x 10 reps (+18 pts)
• 130 lb x 10 reps (+18 pts)
• 135 lb x 10 reps (+19 pts)
• 140 lb x 8 reps (+19 pts)
• Got to use my new weights.

Dumbbell Lunges +260 pts

• 20 lb x 11 reps (+65 pts)
• 20 lb x 11 reps (+65 pts)
• 20 lb x 11 reps (+65 pts)
• 20 lb x 11 reps (+65 pts)
• I really did Walking Dumbbell Lunges, but can’t find that on here.