Apr 18 - Thursday Workout

https://www.fitocracy.com/entry/21169747/

Stretching:

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

Barbell Incline Bench Press:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+84 pts)
• 165 lb x 10 reps74.8 kg x 10 reps165 lb x 10 reps (+97 pts)
• 175 lb x 8 reps79.4 kg x 8 reps175 lb x 8 reps (+100 pts)
• 185 lb x 8 reps83.9 kg x 8 reps185 lb x 8 reps (+107 pts)
• 205 lb x 4 reps93 kg x 4 reps205 lb x 4 reps (+99 pts)

Incline Dumbbell Flyes:

• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+19 pts)
• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+20 pts)
• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+20 pts)
• 50 lb x 6 reps22.7 kg x 6 reps50 lb x 6 reps (+19 pts)

Decline Barbell Bench Press:

• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+74 pts)
• 205 lb x 12 reps93 kg x 12 reps205 lb x 12 reps (+87 pts)
• 225 lb x 8 reps102.1 kg x 8 reps225 lb x 8 reps (+94 pts)
• 185 lb x 15 reps83.9 kg x 15 reps185 lb x 15 reps (+79 pts)

Close Grip Chin-Up:

• 15 reps15 reps15 reps (+107 pts)
• 12 reps12 reps12 reps (+80 pts)
• 12 reps12 reps12 reps (+80 pts)
• 10 reps10 reps10 reps (+63 pts)
• SS1

Cable Crossover:

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

Hammer Dumbbell Curl:

• 35 lb x 15 reps15.9 kg x 15 reps35 lb x 15 reps (+21 pts)
• 35 lb x 15 reps15.9 kg x 15 reps35 lb x 15 reps (+21 pts)
• 35 lb x 15 reps15.9 kg x 15 reps35 lb x 15 reps (+21 pts)
• 35 lb x 15 reps15.9 kg x 15 reps35 lb x 15 reps (+21 pts)
• 35 lb x 15 reps15.9 kg x 15 reps35 lb x 15 reps (+21 pts)
• 35 lb x 15 reps15.9 kg x 15 reps35 lb x 15 reps (+21 pts)
• 35 lb x 15 reps15.9 kg x 15 reps35 lb x 15 reps (+21 pts)
• 35 lb x 12 reps15.9 kg x 12 reps35 lb x 12 reps (+20 pts)
• 35 lb x 15 reps15.9 kg x 15 reps35 lb x 15 reps (+21 pts)
• SS2

Calf Press On The Leg Press Machine:

• 393 lb x 20 reps178.3 kg x 20 reps393 lb x 20 reps (+36 pts)
• 483 lb x 20 reps219.1 kg x 20 reps483 lb x 20 reps (+67 pts)
• 573 lb x 15 reps259.9 kg x 15 reps573 lb x 15 reps (+100 pts)
• 663 lb x 12 reps300.7 kg x 12 reps663 lb x 12 reps (+100 pts)
• 753 lb x 12 reps341.6 kg x 12 reps753 lb x 12 reps (+100 pts)
• 803 lb x 10 reps364.2 kg x 10 reps803 lb x 10 reps (+100 pts)
• 663 lb x 15 reps300.7 kg x 15 reps663 lb x 15 reps (+100 pts)
• 663 lb x 12 reps300.7 kg x 12 reps663 lb x 12 reps (+100 pts)
• 663 lb x 12 reps300.7 kg x 12 reps663 lb x 12 reps (+100 pts)
• 573 lb x 15 reps259.9 kg x 15 reps573 lb x 15 reps (+100 pts)
• SS2

Crunch:

• 50 reps50 reps50 reps (+25 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 V-Ups:

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

Bicycle (abs):

• 100 reps100 reps100 reps (+40 pts)

Spark Circuit (Bodyweight):

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