Apr 10 - Wednesday Workout

https://www.fitocracy.com/entry/20780946/

Stretching:

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

Seated Dumbbell Shoulder Press:

• 45 lb x 15 reps20.4 kg x 15 reps45 lb x 15 reps (+61 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)
• 75 lb x 6 reps34 kg x 6 reps75 lb x 6 reps (+77 pts)
• 80 lb x 6 reps36.3 kg x 6 reps80 lb x 6 reps (+83 pts)

Dumbbell Side Lateral Raise:

• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+37 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+37 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+37 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+37 pts)

Bent-Over Rear Delt Raise:

• 25 lb x 15 reps11.3 kg x 15 reps25 lb x 15 reps (+21 pts)
• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+21 pts)
• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+21 pts)
• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+21 pts)

Barbell Rear Delt Row:

• 135 lb x 10 reps61.2 kg x 10 reps135 lb x 10 reps (+29 pts)
• 135 lb x 10 reps61.2 kg x 10 reps135 lb x 10 reps (+29 pts)
• 135 lb x 10 reps61.2 kg x 10 reps135 lb x 10 reps (+29 pts)
• 135 lb x 10 reps61.2 kg x 10 reps135 lb x 10 reps (+29 pts)

Barbell Shrug:

• 270 lb x 12 reps122.5 kg x 12 reps270 lb x 12 reps (+74 pts)
• 270 lb x 12 reps122.5 kg x 12 reps270 lb x 12 reps (+74 pts)
• 270 lb x 12 reps122.5 kg x 12 reps270 lb x 12 reps (+74 pts)
• 360 lb x 10 reps163.3 kg x 10 reps360 lb x 10 reps (+132 pts)
• SS1

Smith Machine Upright Row:

• 75 lb x 10 reps34 kg x 10 reps75 lb x 10 reps (+19 pts)
• 75 lb x 10 reps34 kg x 10 reps75 lb x 10 reps (+19 pts)
• 75 lb x 10 reps34 kg x 10 reps75 lb x 10 reps (+19 pts)
• 75 lb x 10 reps34 kg x 10 reps75 lb x 10 reps (+19 pts)
• SS1 - low weight to not bother my injured left wrist

Triceps Pushdown - V-Bar Attachment:

• 65 lb x 20 reps29.5 kg x 20 reps65 lb x 20 reps (+13 pts)
• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+13 pts)

Triceps Pushdown - Rope Attachment:

• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+12 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+12 pts)
• 50 lb x 12 reps22.7 kg x 12 reps50 lb x 12 reps (+11 pts)
• 35 lb x 15 reps15.9 kg x 15 reps35 lb x 15 reps (+10 pts)
• drop set on set 4

Bench Dip (Seated Dip):

• 20 reps20 reps20 reps (+32 pts)
• 20 reps20 reps20 reps (+32 pts)
• 20 reps20 reps20 reps (+32 pts)
• 20 reps20 reps20 reps (+32 pts)

Hammer Dumbbell Curl:

• 37.5 lb x 12 reps17 kg x 12 reps37.5 lb x 12 reps (+20 pts)
• 37.5 lb x 10 reps17 kg x 10 reps37.5 lb x 10 reps (+20 pts)
• 37.5 lb x 10 reps17 kg x 10 reps37.5 lb x 10 reps (+20 pts)
• 37.5 lb x 10 reps17 kg x 10 reps37.5 lb x 10 reps (+20 pts)

Machine Bicep Curls:

• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+9 pts)
• 25 lb x 8 reps11.3 kg x 8 reps25 lb x 8 reps (+8 pts)
• 25 lb x 8 reps11.3 kg x 8 reps25 lb x 8 reps (+8 pts)

Reverse Crunch:

• 20 reps20 reps20 reps (+26 pts)
• 20 reps20 reps20 reps (+26 pts)
• 20 reps20 reps20 reps (+26 pts)
• 20 reps20 reps20 reps (+26 pts)

Knee Tuck:

• 20 reps20 reps20 reps (+5 pts)
• 20 reps20 reps20 reps (+5 pts)
• 20 reps20 reps20 reps (+5 pts)
• 20 reps20 reps20 reps (+5 pts)

Other Bodyweight:

• 100 reps100 reps100 reps (+40 pts)
• 100 reps100 reps100 reps (+40 pts)
• seated oblique twist

Oblique Crunch:

• 30 reps30 reps30 reps (+15 pts)
• 30 reps30 reps30 reps (+15 pts)
• 30 reps30 reps30 reps (+15 pts)
• 30 reps30 reps30 reps (+15 pts)
• 30 reps30 reps30 reps (+15 pts)
• 30 reps30 reps30 reps (+15 pts)

Spark Circuit (Bodyweight):

• 10 reps || 25 reps || 15 sec || 30 reps || 8 reps || 15 reps10 reps || 25 reps || 15 sec || 30 reps || 8 reps || 15 reps10 reps || 25 reps || 15 sec || 30 reps || 8 reps || 15 reps (+50 pts)
• 10 reps || 25 reps || 15 sec || 30 reps || 8 reps || 15 reps10 reps || 25 reps || 15 sec || 30 reps || 8 reps || 15 reps10 reps || 25 reps || 15 sec || 30 reps || 8 reps || 15 reps (+50 pts)
• 10 reps || 25 reps || 15 sec || 30 reps || 8 reps || 15 reps10 reps || 25 reps || 15 sec || 30 reps || 8 reps || 15 reps10 reps || 25 reps || 15 sec || 30 reps || 8 reps || 15 reps (+50 pts)
• 10 reps || 25 reps || 15 sec || 30 reps || 8 reps || 15 reps10 reps || 25 reps || 15 sec || 30 reps || 8 reps || 15 reps10 reps || 25 reps || 15 sec || 30 reps || 8 reps || 15 reps (+50 pts)
• no rest between each activity. 30 sec rest between each circuit