Apr 30 - Tuesday Workout

https://www.fitocracy.com/entry/21728694/

Stretching:

• 0:05:000:05:000:05:00 (+2 pts)
• 0:10:000:10:000:10:00 (+2 pts)

Seated Dumbbell Shoulder Press:

• 40 lb x 15 reps18.1 kg x 15 reps40 lb x 15 reps (+57 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+75 pts)
• 70 lb x 8 reps31.8 kg x 8 reps70 lb x 8 reps (+77 pts)
• 70 lb x 8 reps31.8 kg x 8 reps70 lb x 8 reps (+77 pts)
• 75 lb x 6 reps34 kg x 6 reps75 lb x 6 reps (+77 pts)
• SS1

Dumbbell Side Lateral Raise:

• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+35 pts)
• 25 lb x 8 reps11.3 kg x 8 reps25 lb x 8 reps (+35 pts)
• 25 lb x 8 reps11.3 kg x 8 reps25 lb x 8 reps (+35 pts)
• 25 lb x 8 reps11.3 kg x 8 reps25 lb x 8 reps (+35 pts)
• SS1

Machine Shoulder (Military) Press:

• 140 lb x 8 reps63.5 kg x 8 reps140 lb x 8 reps (+34 pts)
• 160 lb x 8 reps72.6 kg x 8 reps160 lb x 8 reps (+39 pts)
• 180 lb x 8 reps81.6 kg x 8 reps180 lb x 8 reps (+45 pts)
• 200 lb x 8 reps90.7 kg x 8 reps200 lb x 8 reps (+52 pts)
• SS2

Bent-Over Rear Delt Raise:

• 25 lb x 8 reps11.3 kg x 8 reps25 lb x 8 reps (+19 pts)
• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+20 pts)
• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+20 pts)
• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+20 pts)
• SS2

Smith Machine Upright Row:

• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+20 pts)
• 95 lb x 10 reps43.1 kg x 10 reps95 lb x 10 reps (+22 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+23 pts)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+20 pts)
• SS3

Cable Seated Lateral Raise:

• 10 lb x 10 reps4.5 kg x 10 reps10 lb x 10 reps (+8 pts)
• 10 lb x 10 reps4.5 kg x 10 reps10 lb x 10 reps (+8 pts)
• 5 lb x 10 reps2.3 kg x 10 reps5 lb x 10 reps (+8 pts)
• 5 lb x 10 reps2.3 kg x 10 reps5 lb x 10 reps (+8 pts)
• SS3; *standing, 1 arm

EZ-Bar Curl:

• 45 lb x 15 reps20.4 kg x 15 reps45 lb x 15 reps (+16 pts)
• 55 lb x 10 reps24.9 kg x 10 reps55 lb x 10 reps (+17 pts)
• 65 lb x 6 reps29.5 kg x 6 reps65 lb x 6 reps (+16 pts)
• 75 lb x 4 reps34 kg x 4 reps75 lb x 4 reps (+15 pts)
• SS4; very reluctant to do these, but my wrist appears to be mostly healed since the pain was minimal. Will know for sure tomorrow.

Lying Barbell Triceps Extension ("Skullcrusher"):

• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+12 pts)
• 75 lb x 10 reps34 kg x 10 reps75 lb x 10 reps (+13 pts)
• 85 lb x 6 reps38.6 kg x 6 reps85 lb x 6 reps (+12 pts)
• 85 lb x 6 reps38.6 kg x 6 reps85 lb x 6 reps (+12 pts)
• SS4

Triceps Pushdown - V-Bar Attachment:

• 72.5 lb x 10 reps32.9 kg x 10 reps72.5 lb x 10 reps (+12 pts)
• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+13 pts)
• 95 lb x 8 reps43.1 kg x 8 reps95 lb x 8 reps (+14 pts)
• 95 lb x 8 reps43.1 kg x 8 reps95 lb x 8 reps (+14 pts)
• SS5

Alternate Hammer Dumbbell Curl:

• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+20 pts)
• 50 lb x 8 reps22.7 kg x 8 reps50 lb x 8 reps (+21 pts)
• 55 lb x 8 reps24.9 kg x 8 reps55 lb x 8 reps (+21 pts)
• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+20 pts)
• SS5

Concentration Curls:

• 25 lb x 8 reps11.3 kg x 8 reps25 lb x 8 reps (+8 pts)
• 30 lb x 8 reps13.6 kg x 8 reps30 lb x 8 reps (+9 pts)
• 35 lb x 8 reps15.9 kg x 8 reps35 lb x 8 reps (+9 pts)
• 35 lb x 8 reps15.9 kg x 8 reps35 lb x 8 reps (+9 pts)
• SS6

Lying Dumbbell Tricep Extension:

• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+19 pts)
• 30 lb x 12 reps13.6 kg x 12 reps30 lb x 12 reps (+19 pts)
• 35 lb x 12 reps15.9 kg x 12 reps35 lb x 12 reps (+20 pts)
• 35 lb x 12 reps15.9 kg x 12 reps35 lb x 12 reps (+20 pts)
• SS6

Reverse Pushups:

• 15 reps15 reps15 reps (+45 pts)
• 15 reps15 reps15 reps (+45 pts)
• 15 reps15 reps15 reps (+45 pts)
• 15 reps15 reps15 reps (+45 pts)
• SS7

Reverse Barbell Curl:

• 45 lb x 10 reps20.4 kg x 10 reps45 lb x 10 reps (+15 pts)
• 45 lb x 10 reps20.4 kg x 10 reps45 lb x 10 reps (+15 pts)
• 55 lb x 10 reps24.9 kg x 10 reps55 lb x 10 reps (+17 pts)
• 55 lb x 10 reps24.9 kg x 10 reps55 lb x 10 reps (+17 pts)
• SS7

Palms-Down Dumbbell Wrist Curl Over A Bench:

• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 lb x 10 reps (+17 pts)
• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 lb x 10 reps (+17 pts)
• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 lb x 10 reps (+17 pts)
• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 lb x 10 reps (+17 pts)
• SS7

Palms-Up Dumbbell Wrist Curl Over A Bench:

• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 lb x 10 reps (+17 pts)
• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 lb x 10 reps (+17 pts)
• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 lb x 10 reps (+17 pts)
• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 lb x 10 reps (+17 pts)
• SS7

Seated Dumbbell Palms-Up Wrist Curl:

• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+19 pts)
• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+19 pts)
• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+19 pts)
• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 lb x 10 reps (+17 pts)
• SS7

Calf Press On The Leg Press Machine:

• 573 lb x 15 reps259.9 kg x 15 reps573 lb x 15 reps (+100 pts)
• 623 lb x 10 reps282.6 kg x 10 reps623 lb x 10 reps (+100 pts)
• 673 lb x 10 reps305.3 kg x 10 reps673 lb x 10 reps (+100 pts)
• 673 lb x 10 reps305.3 kg x 10 reps673 lb x 10 reps (+100 pts)
• 673 lb x 10 reps305.3 kg x 10 reps673 lb x 10 reps (+100 pts)

Machine Calf Extension:

• 220 lb x 10 reps99.8 kg x 10 reps220 lb x 10 reps (+34 pts)
• 260 lb x 8 reps117.9 kg x 8 reps260 lb x 8 reps (+43 pts)
• 300 lb x 6 reps136.1 kg x 6 reps300 lb x 6 reps (+53 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+15 pts)
• drop set at the end

Reverse Crunch:

• 25 reps25 reps25 reps (+32 pts)
• 25 reps25 reps25 reps (+32 pts)
• 25 reps25 reps25 reps (+32 pts)
• 25 reps25 reps25 reps (+32 pts)
• SS8

Crunch:

• 25 reps25 reps25 reps (+12 pts)
• 25 reps25 reps25 reps (+12 pts)
• 25 reps25 reps25 reps (+12 pts)
• 25 reps25 reps25 reps (+12 pts)
• SS8

Oblique Crunch:

• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)

Bicycle (abs):

• 50 reps50 reps50 reps (+20 pts)

Arnold's 1% Circuit (Bodyweight):

• 10 reps || 10 reps || 15 sec || 15 reps || 6 reps || 10 reps10 reps || 10 reps || 15 sec || 15 reps || 6 reps || 10 reps10 reps || 10 reps || 15 sec || 15 reps || 6 reps || 10 reps (+50 pts)

Apr 29 - Monday Diet

Time	Food Name 1	Food Name 2	Brand	Carb	Protein	Fat
5:30	Supplement	B-6 100 mg - 1 tablet	Complete Nutrition	0	0	0
5:30	Supplement	B-12 1000 mcg - 1 tablet	Nature Made	0	0	0
5:30	Supplement	Vitamin B-complex - 1 tablet	Solaray	0	0	0
5:30	Supplement	1200 mg Flaxseed Oil	Nature's Bounty	0	0	1
5:30	Supplement	1000 mg Fish Oil	Nature's Bounty	0	0	2
5:30	Juice	Orange Juice - Original - 4 oz	Kroger	13	1	0
5:30	Butter	1/8 T Butter	Kroger	0.75	0	2.75
5:30	Bread	Whole Wheat Bread - 1 slice	Private Selection	23	5	1.5
5:30	Eggs	Medium Egg - 4 whole egg	Kroger	0	24	16
5:30	Fruit	Fresh Pineapple - 3 oz	Kroger	12	0	0
8:00	Protein Shake	Cookies and Cream w/Water	Six Star	8	30	1.5
8:00	Supplement	Vitamin B-complex - 1 tablet	Solaray	0	0	0
10:30	Snack Foods	Honey Dry Roasted Peanuts - 1 oz	Kroger	8	6	12
10:30	Fruit	Banana - 7-8"	Kroger	27	1	0
1:30	Chicken Breast	Skinless, Boneless, Fat Trimmed Chicken Breast - 11 oz	Tyson	0	53.9	2.97
1:30	Sauces	Thai Spicy Mango - 1T	Thai Kitchen	6.5	0	0
1:30	Vegetable	Brussel Sprouts w/Butter Sauce (frozen) - 1/2 box	Green Giant	11	3.75	1.25
1:30	Vegetable	Potato - baked w/skin - 5 oz	Kroger	30	5	0
1:30	Supplement	Vitamin B-complex - 1 tablet	Solaray	0	0	0
4:00	Protein Shake	Super Adv Whey Isolate 1 srv (1 scoop) Chocolate Peanut Butter w/1% milk	Body Fortress	20	34	4.3
4:00	Fish	Tuna - 1 can w/water (chunk lite)	Kroger	0	26	3
6:30	Supplement	1200 mg Flaxseed Oil	Nature's Bounty	0	0	1
6:30	Supplement	2000 mg Fish Oil	Nature's Bounty	0	0	2
6:30	Supplement	B-6 100 mg - 1 tablet	Complete Nutrition	0	0	0
6:30	Supplement	B-12 1000 mcg - 1 tablet	Nature Made	0	0	0
6:30	Salad	Salad, no cheese, no dressing - 7 oz	Kroger	6.37	2.1	0.14
6:30	Salad Dressing	Oil & Vineger - 1T	Ken's Lite	1.5	0	2
6:30	Cheese	Colby Jack - 1/2 slice	Kroger	0	2.5	3
6:30	Juice	Vegetable Juice - Spicy 8 oz	Kroger	10	2	0
6:30	Fish	Shrimp - 10 oz	Kroger	0	59	3
6:30	Vegetable	Raw broccoli - 3 oz	Kroger	5.4	2.7	0
10:30	Protein Shake	Inner Armour Casein w/Water	Inner Armour	4.5	24	2
10:30	Chicken Breast	Skinless, Boneless, Fat Trimmed Chicken Breast - 4 oz	Tyson	0	19.6	1.08
4/29/2013				187.02	301.55	62.49
			Carb	Protein	Fat	Calories
		Act Calories:	748.08	1206.20	562.41	2516.69
		Act Percentages:	29.72%	47.93%	22.35%
		Goal by gram:	180	N/A	N/A
		Goals:	35.00%	40.00%	25.00%	2500
		Diff Percentages:	-5.28%	7.93%	-2.65%	16.69

Apr 29 - Monday Workout

https://www.fitocracy.com/entry/21668024/

Stretching:

• 0:05:000:05:000:05:00 (+2 pts)
• 0:10:000:10:000:10:00 (+2 pts)
• 0:05:000:05:000:05:00 (+2 pts)

Barbell Squat:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+82 pts)
• 225 lb x 10 reps102.1 kg x 10 reps225 lb x 10 reps (+142 pts)
• 235 lb x 8 reps106.6 kg x 8 reps235 lb x 8 reps (+147 pts)
• 240 lb x 8 reps108.9 kg x 8 reps240 lb x 8 reps (+152 pts)
• 265 lb x 6 reps120.2 kg x 6 reps265 lb x 6 reps (+168 pts)
• 295 lb x 4 reps133.8 kg x 4 reps295 lb x 4 reps (+177 pts)

Machine Hack Squat:

• 144 lb x 10 reps65.3 kg x 10 reps144 lb x 10 reps (+31 pts)
• 234 lb x 8 reps106.1 kg x 8 reps234 lb x 8 reps (+54 pts)
• 234 lb x 8 reps106.1 kg x 8 reps234 lb x 8 reps (+54 pts)
• 324 lb x 6 reps147 kg x 6 reps324 lb x 6 reps (+93 pts)
• machine front squat

V-Squat Machine:

• 254 lb x 15 reps115.2 kg x 15 reps254 lb x 15 reps (+82 pts)
• 274 lb x 10 reps124.3 kg x 10 reps274 lb x 10 reps (+89 pts)
• 374 lb x 10 reps169.6 kg x 10 reps374 lb x 10 reps (+175 pts)
• 374 lb x 8 reps169.6 kg x 8 reps374 lb x 8 reps (+168 pts)
• 374 lb x 8 reps169.6 kg x 8 reps374 lb x 8 reps (+168 pts)
• SS1

Leg Extensions:

• 150 lb x 15 reps68 kg x 15 reps150 lb x 15 reps (+22 pts)
• 175 lb x 10 reps79.4 kg x 10 reps175 lb x 10 reps (+25 pts)
• 185 lb x 8 reps83.9 kg x 8 reps185 lb x 8 reps (+26 pts)
• 195 lb x 8 reps88.5 kg x 8 reps195 lb x 8 reps (+28 pts)
• 200 lb x 8 reps90.7 kg x 8 reps200 lb x 8 reps (+29 pts)
• SS1

Standing Leg Curl:

• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+12 pts)
• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+13 pts)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+13 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+12 pts)
• SS2

Stiff-Legged Barbell Deadlift:

• 135 lb x 10 reps61.2 kg x 10 reps135 lb x 10 reps (+77 pts)
• 155 lb x 10 reps70.3 kg x 10 reps155 lb x 10 reps (+89 pts)
• 155 lb x 10 reps70.3 kg x 10 reps155 lb x 10 reps (+89 pts)
• 155 lb x 10 reps70.3 kg x 10 reps155 lb x 10 reps (+89 pts)
• SS2

Machine Calf Extension:

• 200 lb x 10 reps90.7 kg x 10 reps200 lb x 10 reps (+30 pts)
• 200 lb x 10 reps90.7 kg x 10 reps200 lb x 10 reps (+30 pts)
• 220 lb x 10 reps99.8 kg x 10 reps220 lb x 10 reps (+34 pts)
• 220 lb x 10 reps99.8 kg x 10 reps220 lb x 10 reps (+34 pts)

Seated Calf Raise:

• 205 lb x 15 reps93 kg x 15 reps205 lb x 15 reps (+33 pts)
• 205 lb x 10 reps93 kg x 10 reps205 lb x 10 reps (+31 pts)
• 215 lb x 10 reps97.5 kg x 10 reps215 lb x 10 reps (+33 pts)
• 215 lb x 10 reps97.5 kg x 10 reps215 lb x 10 reps (+33 pts)

Calf Press On The Leg Press Machine:

• 543 lb x 15 reps246.3 kg x 15 reps543 lb x 15 reps (+96 pts)
• 593 lb x 12 reps269 kg x 12 reps593 lb x 12 reps (+100 pts)
• 593 lb x 12 reps269 kg x 12 reps593 lb x 12 reps (+100 pts)
• 593 lb x 12 reps269 kg x 12 reps593 lb x 12 reps (+100 pts)

Weighted Decline Crunch:

• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+49 pts)
• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+49 pts)
• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+49 pts)
• SS3

Reverse Crunch:

• 25 reps25 reps25 reps (+32 pts)
• 20 reps20 reps20 reps (+26 pts)
• 20 reps20 reps20 reps (+26 pts)
• hanging rev crunches; SS3

Hyperextension:

• 25 reps25 reps25 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 20 reps20 reps20 reps (+5 pts)
• part of a 5 min nonstop roman chairs exercise

Reverse Hyperextension:

• 20 reps20 reps20 reps (+5 pts)
• 20 reps20 reps20 reps (+5 pts)
• part of a 5 min nonstop roman chairs exercise

Oblique Crunch:

• 15 reps15 reps15 reps (+7 pts)
• 15 reps15 reps15 reps (+7 pts)
• 15 reps15 reps15 reps (+7 pts)
• 15 reps15 reps15 reps (+7 pts)

Barbell Bench Press:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+82 pts)
• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+109 pts)
• 195 lb x 8 reps88.5 kg x 8 reps195 lb x 8 reps (+112 pts)
• 205 lb x 8 reps93 kg x 8 reps205 lb x 8 reps (+120 pts)
• 215 lb x 6 reps97.5 kg x 6 reps215 lb x 6 reps (+120 pts)
• 225 lb x 4 reps102.1 kg x 4 reps225 lb x 4 reps (+110 pts)
• SS4

Wide-Grip Chin-Up:

• 10 reps10 reps10 reps (+76 pts)
• 10 reps10 reps10 reps (+76 pts)
• 10 reps10 reps10 reps (+76 pts)
• 10 reps10 reps10 reps (+76 pts)
• 10 reps10 reps10 reps (+76 pts)
• SS4

Incline Dumbbell Bench Press:

• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+77 pts)
• 75 lb x 8 reps34 kg x 8 reps75 lb x 8 reps (+85 pts)
• 85 lb x 8 reps38.6 kg x 8 reps85 lb x 8 reps (+97 pts)
• 85 lb x 6 reps38.6 kg x 6 reps85 lb x 6 reps (+91 pts)
• SS5

Close Grip Chin-Up:

• 10 reps10 reps10 reps (+63 pts)
• 10 reps10 reps10 reps (+63 pts)
• 10 reps10 reps10 reps (+63 pts)
• 10 reps10 reps10 reps (+63 pts)
• SS5

Dumbbell Flyes:

• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+20 pts)
• 47.5 lb x 8 reps21.5 kg x 8 reps47.5 lb x 8 reps (+20 pts)
• 55 lb x 8 reps24.9 kg x 8 reps55 lb x 8 reps (+21 pts)
• 60 lb x 6 reps27.2 kg x 6 reps60 lb x 6 reps (+21 pts)

Bent-Arm Dumbbell Pullover:

• 50 lb x 15 reps22.7 kg x 15 reps50 lb x 15 reps (+23 pts)
• 55 lb x 15 reps24.9 kg x 15 reps55 lb x 15 reps (+24 pts)
• 60 lb x 15 reps27.2 kg x 15 reps60 lb x 15 reps (+24 pts)
• 60 lb x 15 reps27.2 kg x 15 reps60 lb x 15 reps (+24 pts)
• SS6

Seated Cable Row:

• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+43 pts)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+49 pts)
• 170 lb x 10 reps77.1 kg x 10 reps170 lb x 10 reps (+52 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+56 pts)
• SS6

Smith Machine Bent Over Row:

• 115 lb x 10 reps52.2 kg x 10 reps115 lb x 10 reps (+34 pts)
• 145 lb x 10 reps65.8 kg x 10 reps145 lb x 10 reps (+41 pts)
• 165 lb x 10 reps74.8 kg x 10 reps165 lb x 10 reps (+47 pts)
• 145 lb x 10 reps65.8 kg x 10 reps145 lb x 10 reps (+41 pts)

T-Bar Row:

• 90 lb x 15 reps40.8 kg x 15 reps90 lb x 15 reps (+34 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+34 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+34 pts)
• 110 lb x 8 reps49.9 kg x 8 reps110 lb x 8 reps (+35 pts)

Arnold's 1% Circuit (Bodyweight):

• 10 reps || 15 reps || 15 sec || 15 reps || 6 reps || 10 reps10 reps || 15 reps || 15 sec || 15 reps || 6 reps || 10 reps10 reps || 15 reps || 15 sec || 15 reps || 6 reps || 10 reps (+50 pts)