Apr 29 - Monday Workout

https://www.fitocracy.com/entry/21668024/

Stretching:

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

Barbell Squat:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+82 pts)
• 225 lb x 10 reps102.1 kg x 10 reps225 lb x 10 reps (+142 pts)
• 235 lb x 8 reps106.6 kg x 8 reps235 lb x 8 reps (+147 pts)
• 240 lb x 8 reps108.9 kg x 8 reps240 lb x 8 reps (+152 pts)
• 265 lb x 6 reps120.2 kg x 6 reps265 lb x 6 reps (+168 pts)
• 295 lb x 4 reps133.8 kg x 4 reps295 lb x 4 reps (+177 pts)

Machine Hack Squat:

• 144 lb x 10 reps65.3 kg x 10 reps144 lb x 10 reps (+31 pts)
• 234 lb x 8 reps106.1 kg x 8 reps234 lb x 8 reps (+54 pts)
• 234 lb x 8 reps106.1 kg x 8 reps234 lb x 8 reps (+54 pts)
• 324 lb x 6 reps147 kg x 6 reps324 lb x 6 reps (+93 pts)
• machine front squat

V-Squat Machine:

• 254 lb x 15 reps115.2 kg x 15 reps254 lb x 15 reps (+82 pts)
• 274 lb x 10 reps124.3 kg x 10 reps274 lb x 10 reps (+89 pts)
• 374 lb x 10 reps169.6 kg x 10 reps374 lb x 10 reps (+175 pts)
• 374 lb x 8 reps169.6 kg x 8 reps374 lb x 8 reps (+168 pts)
• 374 lb x 8 reps169.6 kg x 8 reps374 lb x 8 reps (+168 pts)
• SS1

Leg Extensions:

• 150 lb x 15 reps68 kg x 15 reps150 lb x 15 reps (+22 pts)
• 175 lb x 10 reps79.4 kg x 10 reps175 lb x 10 reps (+25 pts)
• 185 lb x 8 reps83.9 kg x 8 reps185 lb x 8 reps (+26 pts)
• 195 lb x 8 reps88.5 kg x 8 reps195 lb x 8 reps (+28 pts)
• 200 lb x 8 reps90.7 kg x 8 reps200 lb x 8 reps (+29 pts)
• SS1

Standing Leg Curl:

• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+12 pts)
• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+13 pts)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+13 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+12 pts)
• SS2

Stiff-Legged Barbell Deadlift:

• 135 lb x 10 reps61.2 kg x 10 reps135 lb x 10 reps (+77 pts)
• 155 lb x 10 reps70.3 kg x 10 reps155 lb x 10 reps (+89 pts)
• 155 lb x 10 reps70.3 kg x 10 reps155 lb x 10 reps (+89 pts)
• 155 lb x 10 reps70.3 kg x 10 reps155 lb x 10 reps (+89 pts)
• SS2

Machine Calf Extension:

• 200 lb x 10 reps90.7 kg x 10 reps200 lb x 10 reps (+30 pts)
• 200 lb x 10 reps90.7 kg x 10 reps200 lb x 10 reps (+30 pts)
• 220 lb x 10 reps99.8 kg x 10 reps220 lb x 10 reps (+34 pts)
• 220 lb x 10 reps99.8 kg x 10 reps220 lb x 10 reps (+34 pts)

Seated Calf Raise:

• 205 lb x 15 reps93 kg x 15 reps205 lb x 15 reps (+33 pts)
• 205 lb x 10 reps93 kg x 10 reps205 lb x 10 reps (+31 pts)
• 215 lb x 10 reps97.5 kg x 10 reps215 lb x 10 reps (+33 pts)
• 215 lb x 10 reps97.5 kg x 10 reps215 lb x 10 reps (+33 pts)

Calf Press On The Leg Press Machine:

• 543 lb x 15 reps246.3 kg x 15 reps543 lb x 15 reps (+96 pts)
• 593 lb x 12 reps269 kg x 12 reps593 lb x 12 reps (+100 pts)
• 593 lb x 12 reps269 kg x 12 reps593 lb x 12 reps (+100 pts)
• 593 lb x 12 reps269 kg x 12 reps593 lb x 12 reps (+100 pts)

Weighted Decline Crunch:

• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+49 pts)
• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+49 pts)
• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+49 pts)
• SS3

Reverse Crunch:

• 25 reps25 reps25 reps (+32 pts)
• 20 reps20 reps20 reps (+26 pts)
• 20 reps20 reps20 reps (+26 pts)
• hanging rev crunches; SS3

Hyperextension:

• 25 reps25 reps25 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 20 reps20 reps20 reps (+5 pts)
• part of a 5 min nonstop roman chairs exercise

Reverse Hyperextension:

• 20 reps20 reps20 reps (+5 pts)
• 20 reps20 reps20 reps (+5 pts)
• part of a 5 min nonstop roman chairs exercise

Oblique Crunch:

• 15 reps15 reps15 reps (+7 pts)
• 15 reps15 reps15 reps (+7 pts)
• 15 reps15 reps15 reps (+7 pts)
• 15 reps15 reps15 reps (+7 pts)

Barbell Bench Press:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+82 pts)
• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+109 pts)
• 195 lb x 8 reps88.5 kg x 8 reps195 lb x 8 reps (+112 pts)
• 205 lb x 8 reps93 kg x 8 reps205 lb x 8 reps (+120 pts)
• 215 lb x 6 reps97.5 kg x 6 reps215 lb x 6 reps (+120 pts)
• 225 lb x 4 reps102.1 kg x 4 reps225 lb x 4 reps (+110 pts)
• SS4

Wide-Grip Chin-Up:

• 10 reps10 reps10 reps (+76 pts)
• 10 reps10 reps10 reps (+76 pts)
• 10 reps10 reps10 reps (+76 pts)
• 10 reps10 reps10 reps (+76 pts)
• 10 reps10 reps10 reps (+76 pts)
• SS4

Incline Dumbbell Bench Press:

• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+77 pts)
• 75 lb x 8 reps34 kg x 8 reps75 lb x 8 reps (+85 pts)
• 85 lb x 8 reps38.6 kg x 8 reps85 lb x 8 reps (+97 pts)
• 85 lb x 6 reps38.6 kg x 6 reps85 lb x 6 reps (+91 pts)
• SS5

Close Grip Chin-Up:

• 10 reps10 reps10 reps (+63 pts)
• 10 reps10 reps10 reps (+63 pts)
• 10 reps10 reps10 reps (+63 pts)
• 10 reps10 reps10 reps (+63 pts)
• SS5

Dumbbell Flyes:

• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+20 pts)
• 47.5 lb x 8 reps21.5 kg x 8 reps47.5 lb x 8 reps (+20 pts)
• 55 lb x 8 reps24.9 kg x 8 reps55 lb x 8 reps (+21 pts)
• 60 lb x 6 reps27.2 kg x 6 reps60 lb x 6 reps (+21 pts)

Bent-Arm Dumbbell Pullover:

• 50 lb x 15 reps22.7 kg x 15 reps50 lb x 15 reps (+23 pts)
• 55 lb x 15 reps24.9 kg x 15 reps55 lb x 15 reps (+24 pts)
• 60 lb x 15 reps27.2 kg x 15 reps60 lb x 15 reps (+24 pts)
• 60 lb x 15 reps27.2 kg x 15 reps60 lb x 15 reps (+24 pts)
• SS6

Seated Cable Row:

• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+43 pts)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+49 pts)
• 170 lb x 10 reps77.1 kg x 10 reps170 lb x 10 reps (+52 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+56 pts)
• SS6

Smith Machine Bent Over Row:

• 115 lb x 10 reps52.2 kg x 10 reps115 lb x 10 reps (+34 pts)
• 145 lb x 10 reps65.8 kg x 10 reps145 lb x 10 reps (+41 pts)
• 165 lb x 10 reps74.8 kg x 10 reps165 lb x 10 reps (+47 pts)
• 145 lb x 10 reps65.8 kg x 10 reps145 lb x 10 reps (+41 pts)

T-Bar Row:

• 90 lb x 15 reps40.8 kg x 15 reps90 lb x 15 reps (+34 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+34 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+34 pts)
• 110 lb x 8 reps49.9 kg x 8 reps110 lb x 8 reps (+35 pts)

Arnold's 1% Circuit (Bodyweight):

• 10 reps || 15 reps || 15 sec || 15 reps || 6 reps || 10 reps10 reps || 15 reps || 15 sec || 15 reps || 6 reps || 10 reps10 reps || 15 reps || 15 sec || 15 reps || 6 reps || 10 reps (+50 pts)