Apr 11 - Thursday Workout

https://www.fitocracy.com/entry/20831654/

Stretching:

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

Incline Dumbbell Bench Press:

• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+81 pts)
• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+94 pts)
• 85 lb x 8 reps38.6 kg x 8 reps85 lb x 8 reps (+97 pts)
• 90 lb x 8 reps40.8 kg x 8 reps90 lb x 8 reps (+104 pts)
• 100 lb x 5 reps45.4 kg x 5 reps100 lb x 5 reps (+104 pts)
• 55 lb x 10 reps24.9 kg x 10 reps55 lb x 10 reps (+67 pts)
• drop set on 6

Incline Dumbbell Flyes:

• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+19 pts)
• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+19 pts)
• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+20 pts)
• 42.5 lb x 8 reps19.3 kg x 8 reps42.5 lb x 8 reps (+20 pts)

Decline Barbell Bench Press:

• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+74 pts)
• 205 lb x 10 reps93 kg x 10 reps205 lb x 10 reps (+85 pts)
• 225 lb x 6 reps102.1 kg x 6 reps225 lb x 6 reps (+88 pts)
• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+74 pts)
• 135 lb x 12 reps61.2 kg x 12 reps135 lb x 12 reps (+54 pts)
• drop set on 5

Cable Crossover:

• 60 lb x 15 reps27.2 kg x 15 reps60 lb x 15 reps (+12 pts)
• 70 lb x 15 reps31.8 kg x 15 reps70 lb x 15 reps (+13 pts)
• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+12 pts)
• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+11 pts)
• SS1

Close-Grip Front Lat Pulldown:

• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+20 pts)
• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+20 pts)
• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+20 pts)
• 120 lb x 12 reps54.4 kg x 12 reps120 lb x 12 reps (+18 pts)
• 120 lb x 12 reps54.4 kg x 12 reps120 lb x 12 reps (+18 pts)
• SS1

Isolateral Plate Loaded Row:

• 180 lb x 15 reps81.6 kg x 15 reps180 lb x 15 reps (+64 pts)
• 270 lb x 10 reps122.5 kg x 10 reps270 lb x 10 reps (+111 pts)
• 320 lb x 8 reps145.1 kg x 8 reps320 lb x 8 reps (+150 pts)
• 340 lb x 8 reps154.2 kg x 8 reps340 lb x 8 reps (+171 pts)
• 340 lb x 6 reps154.2 kg x 6 reps340 lb x 6 reps (+160 pts)
• 180 lb x 20 reps81.6 kg x 20 reps180 lb x 20 reps (+67 pts)

Standing one-arm Cable Rows :

• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+25 pts)
• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+26 pts)
• 42.5 lb x 10 reps19.3 kg x 10 reps42.5 lb x 10 reps (+27 pts)
• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+28 pts)
• SS2

Wide-Grip Lat Pulldown:

• 180 lb x 5 reps81.6 kg x 5 reps180 lb x 5 reps (+44 pts)
• 100 lb x 8 reps45.4 kg x 8 reps100 lb x 8 reps (+29 pts)
• 180 lb x 5 reps81.6 kg x 5 reps180 lb x 5 reps (+44 pts)
• 100 lb x 8 reps45.4 kg x 8 reps100 lb x 8 reps (+29 pts)
• 160 lb x 5 reps72.6 kg x 5 reps160 lb x 5 reps (+39 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+30 pts)
• SS2; set and then drop set

Calf Press On The Leg Press Machine:

• 593 lb x 15 reps269 kg x 15 reps593 lb x 15 reps (+100 pts)
• 613 lb x 12 reps278.1 kg x 12 reps613 lb x 12 reps (+100 pts)
• 703 lb x 10 reps318.9 kg x 10 reps703 lb x 10 reps (+100 pts)
• 703 lb x 10 reps318.9 kg x 10 reps703 lb x 10 reps (+100 pts)
• 703 lb x 10 reps318.9 kg x 10 reps703 lb x 10 reps (+100 pts)
• 703 lb x 10 reps318.9 kg x 10 reps703 lb x 10 reps (+100 pts)
• 613 lb x 12 reps278.1 kg x 12 reps613 lb x 12 reps (+100 pts)
• 613 lb x 12 reps278.1 kg x 12 reps613 lb x 12 reps (+100 pts)
• 613 lb x 12 reps278.1 kg x 12 reps613 lb x 12 reps (+100 pts)
• 613 lb x 12 reps278.1 kg x 12 reps613 lb x 12 reps (+100 pts)

Crunch:

• 50 reps50 reps50 reps (+25 pts)

V-Up:

• 25 reps25 reps25 reps (+17 pts)
• 25 reps25 reps25 reps (+17 pts)
• 25 reps25 reps25 reps (+17 pts)

Flat Straight Leg Raise:

• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 3 sets of side leg raises and 3 sets of lying front kicks

Russian Twist:

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

Bicycle (abs):

• 100 reps100 reps100 reps (+40 pts)

Spark Circuit (Bodyweight):

• 15 reps || 10 reps || 15 sec || 30 reps || 8 reps || 15 reps15 reps || 10 reps || 15 sec || 30 reps || 8 reps || 15 reps15 reps || 10 reps || 15 sec || 30 reps || 8 reps || 15 reps (+50 pts)
• 15 reps || 10 reps || 15 sec || 30 reps || 8 reps || 15 reps15 reps || 10 reps || 15 sec || 30 reps || 8 reps || 15 reps15 reps || 10 reps || 15 sec || 30 reps || 8 reps || 15 reps (+50 pts)
• 15 reps || 10 reps || 15 sec || 30 reps || 8 reps || 15 reps15 reps || 10 reps || 15 sec || 30 reps || 8 reps || 15 reps15 reps || 10 reps || 15 sec || 30 reps || 8 reps || 15 reps (+50 pts)
• 15 reps || 10 reps || 15 sec || 30 reps || 8 reps || 15 reps15 reps || 10 reps || 15 sec || 30 reps || 8 reps || 15 reps15 reps || 10 reps || 15 sec || 30 reps || 8 reps || 15 reps (+50 pts)
• no rest between each activity. 30 sec rest between each circuit