Apr 15 - Monday Workout

https://www.fitocracy.com/entry/21007980/

 

Stretching:

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

Barbell Bench Press:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+82 pts)
• 200 lb x 10 reps90.7 kg x 10 reps200 lb x 10 reps (+120 pts)
• 225 lb x 7 reps102.1 kg x 7 reps225 lb x 7 reps (+133 pts)
• 235 lb x 4 reps106.6 kg x 4 reps235 lb x 4 reps (+118 pts)
• 245 lb x 3 reps111.1 kg x 3 reps245 lb x 3 reps (+111 pts)
• 135 lb x 21 reps61.2 kg x 21 reps135 lb x 21 reps (+87 pts)

Incline Dumbbell Bench Press:

• 70 lb x 8 reps31.8 kg x 8 reps70 lb x 8 reps (+79 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+77 pts)
• 60 lb x 12 reps27.2 kg x 12 reps60 lb x 12 reps (+74 pts)
• 55 lb x 14 reps24.9 kg x 14 reps55 lb x 14 reps (+70 pts)

Dumbbell Flyes:

• 35 lb x 10 reps15.9 kg x 10 reps35 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)
• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+20 pts)

Dips - Chest Version:

• 12 reps || weighted || 25 lb12 reps || weighted || 25 lb12 reps || weighted || 25 lb (+86 pts)
• 12 reps || weighted || 35 lb12 reps || weighted || 35 lb12 reps || weighted || 35 lb (+100 pts)
• 12 reps || weighted || 45 lb12 reps || weighted || 45 lb12 reps || weighted || 45 lb (+115 pts)
• SS1

Ring Pull-Up:

• 10 reps10 reps10 reps (+83 pts)
• 10 reps10 reps10 reps (+83 pts)
• 10 reps10 reps10 reps (+83 pts)
• SS1

Cable Crossover:

• 60 lb x 15 reps27.2 kg x 15 reps60 lb x 15 reps (+12 pts)
• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+11 pts)
• 60 lb x 12 reps27.2 kg x 12 reps60 lb x 12 reps (+12 pts)
• 60 lb x 12 reps27.2 kg x 12 reps60 lb x 12 reps (+12 pts)
• SS2

Close-Grip Front Lat Pulldown:

• 120 lb x 20 reps54.4 kg x 20 reps120 lb x 20 reps (+19 pts)
• 130 lb x 12 reps59 kg x 12 reps130 lb x 12 reps (+19 pts)
• 130 lb x 12 reps59 kg x 12 reps130 lb x 12 reps (+19 pts)
• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+20 pts)
• SS2

Other Weightlifting:

• 50 lb x 15 reps22.7 kg x 15 reps50 lb x 15 reps (+13 pts)
• 57.5 lb x 12 reps26.1 kg x 12 reps57.5 lb x 12 reps (+14 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+14 pts)
• serratus pulldowns; SS3

Wide-Grip Lat Pulldown:

• 125 lb x 12 reps56.7 kg x 12 reps125 lb x 12 reps (+37 pts)
• 145 lb x 12 reps65.8 kg x 12 reps145 lb x 12 reps (+42 pts)
• 165 lb x 8 reps74.8 kg x 8 reps165 lb x 8 reps (+45 pts)
• SS3

Lat Pulldown:

• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+30 pts)
• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+30 pts)
• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+30 pts)
• 90 lb x 30 reps40.8 kg x 30 reps90 lb x 30 reps (+26 pts)

Calf Press On The Leg Press Machine:

• 608 lb x 12 reps275.8 kg x 12 reps608 lb x 12 reps (+100 pts)
• 608 lb x 12 reps275.8 kg x 12 reps608 lb x 12 reps (+100 pts)
• 608 lb x 12 reps275.8 kg x 12 reps608 lb x 12 reps (+100 pts)
• 608 lb x 10 reps275.8 kg x 10 reps608 lb x 10 reps (+100 pts)
• 608 lb x 10 reps275.8 kg x 10 reps608 lb x 10 reps (+100 pts)
• 608 lb x 10 reps275.8 kg x 10 reps608 lb x 10 reps (+100 pts)
• 608 lb x 8 reps275.8 kg x 8 reps608 lb x 8 reps (+100 pts)
• 608 lb x 8 reps275.8 kg x 8 reps608 lb x 8 reps (+100 pts)
• 608 lb x 8 reps275.8 kg x 8 reps608 lb x 8 reps (+100 pts)
• 518 lb x 12 reps235 kg x 12 reps518 lb x 12 reps (+78 pts)

Weighted Sit-Up:

• 25 lb x 20 reps11.3 kg x 20 reps25 lb x 20 reps (+37 pts)
• 25 lb x 20 reps11.3 kg x 20 reps25 lb x 20 reps (+37 pts)
• 25 lb x 20 reps11.3 kg x 20 reps25 lb x 20 reps (+37 pts)
• 25 lb x 20 reps11.3 kg x 20 reps25 lb x 20 reps (+37 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)

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)

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