Apr 17 - Wednesday Workout

https://www.fitocracy.com/entry/21114210/

Stretching:

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

Isolateral Plate Loaded Row:

• 230 lb x 15 reps104.3 kg x 15 reps230 lb x 15 reps (+90 pts)
• 250 lb x 12 reps113.4 kg x 12 reps250 lb x 12 reps (+99 pts)
• 270 lb x 10 reps122.5 kg x 10 reps270 lb x 10 reps (+111 pts)
• 280 lb x 10 reps127 kg x 10 reps280 lb x 10 reps (+118 pts)
• 300 lb x 8 reps136.1 kg x 8 reps300 lb x 8 reps (+131 pts)

Wide-Grip Lat Pulldown:

• 120 lb x 12 reps54.4 kg x 12 reps120 lb x 12 reps (+36 pts)
• 160 lb x 8 reps72.6 kg x 8 reps160 lb x 8 reps (+44 pts)
• 165 lb x 8 reps74.8 kg x 8 reps165 lb x 8 reps (+45 pts)
• 165 lb x 8 reps74.8 kg x 8 reps165 lb x 8 reps (+45 pts)
• 180 lb x 8 reps81.6 kg x 8 reps180 lb x 8 reps (+50 pts)
• 85 lb x 15 reps38.6 kg x 15 reps85 lb x 15 reps (+29 pts)
• drop set on 6

Close-Grip Front Lat Pulldown:

• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+20 pts)
• 150 lb x 10 reps68 kg x 10 reps150 lb x 10 reps (+21 pts)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+23 pts)
• 170 lb x 8 reps77.1 kg x 8 reps170 lb x 8 reps (+23 pts)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+13 pts)
• drop set on 5

Reverse Flyes:

• 20 lb x 12 reps9.1 kg x 12 reps20 lb x 12 reps (+16 pts)
• 20 lb x 12 reps9.1 kg x 12 reps20 lb x 12 reps (+16 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+16 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+17 pts)

Dumbbell Shrug:

• 80 lb x 20 reps36.3 kg x 20 reps80 lb x 20 reps (+30 pts)
• 95 lb x 15 reps43.1 kg x 15 reps95 lb x 15 reps (+31 pts)
• 100 lb x 12 reps45.4 kg x 12 reps100 lb x 12 reps (+31 pts)
• 100 lb x 12 reps45.4 kg x 12 reps100 lb x 12 reps (+31 pts)
• SS1

Barbell Rear Delt Row:

• 115 lb x 10 reps52.2 kg x 10 reps115 lb x 10 reps (+25 pts)
• 115 lb x 10 reps52.2 kg x 10 reps115 lb x 10 reps (+25 pts)
• 115 lb x 10 reps52.2 kg x 10 reps115 lb x 10 reps (+25 pts)
• 115 lb x 10 reps52.2 kg x 10 reps115 lb x 10 reps (+25 pts)

Seated Bent-Over Rear Delt Raise:

• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+9 pts)
• 30 lb x 12 reps13.6 kg x 12 reps30 lb x 12 reps (+9 pts)
• 30 lb x 12 reps13.6 kg x 12 reps30 lb x 12 reps (+9 pts)
• 32.5 lb x 12 reps14.7 kg x 12 reps32.5 lb x 12 reps (+10 pts)
• 32.5 lb x 12 reps14.7 kg x 12 reps32.5 lb x 12 reps (+10 pts)

Dumbbell Side Lateral Raise:

• 22.5 lb x 10 reps10.2 kg x 10 reps22.5 lb x 10 reps (+36 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)
• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+38 pts)

One Arm Pronated Dumbbell Triceps Extension:

• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+19 pts)
• 25 lb x 15 reps11.3 kg x 15 reps25 lb x 15 reps (+19 pts)
• 25 lb x 15 reps11.3 kg x 15 reps25 lb x 15 reps (+19 pts)
• SS1

Triceps Pushdown - Rope Attachment:

• 50 lb x 20 reps22.7 kg x 20 reps50 lb x 20 reps (+12 pts)
• 57.5 lb x 15 reps26.1 kg x 15 reps57.5 lb x 15 reps (+12 pts)
• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+12 pts)

Reverse Grip Triceps Pushdown:

• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+10 pts)
• 42.5 lb x 10 reps19.3 kg x 10 reps42.5 lb x 10 reps (+10 pts)
• 42.5 lb x 10 reps19.3 kg x 10 reps42.5 lb x 10 reps (+10 pts)

Weighted Sit-Up:

• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+52 pts)
• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+52 pts)
• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+52 pts)

Crunch:

• 40 reps40 reps40 reps (+20 pts)
• 40 reps40 reps40 reps (+20 pts)
• 40 reps40 reps40 reps (+20 pts)

Other Bodyweight:

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

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)

Bent-Arm Dumbbell Pullover:

• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+21 pts)
• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+21 pts)
• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+21 pts)