Apr 30 - Tuesday Workout

https://www.fitocracy.com/entry/21728694/

Stretching:

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

Seated Dumbbell Shoulder Press:

• 40 lb x 15 reps18.1 kg x 15 reps40 lb x 15 reps (+57 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+75 pts)
• 70 lb x 8 reps31.8 kg x 8 reps70 lb x 8 reps (+77 pts)
• 70 lb x 8 reps31.8 kg x 8 reps70 lb x 8 reps (+77 pts)
• 75 lb x 6 reps34 kg x 6 reps75 lb x 6 reps (+77 pts)
• SS1

Dumbbell Side Lateral Raise:

• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+35 pts)
• 25 lb x 8 reps11.3 kg x 8 reps25 lb x 8 reps (+35 pts)
• 25 lb x 8 reps11.3 kg x 8 reps25 lb x 8 reps (+35 pts)
• 25 lb x 8 reps11.3 kg x 8 reps25 lb x 8 reps (+35 pts)
• SS1

Machine Shoulder (Military) Press:

• 140 lb x 8 reps63.5 kg x 8 reps140 lb x 8 reps (+34 pts)
• 160 lb x 8 reps72.6 kg x 8 reps160 lb x 8 reps (+39 pts)
• 180 lb x 8 reps81.6 kg x 8 reps180 lb x 8 reps (+45 pts)
• 200 lb x 8 reps90.7 kg x 8 reps200 lb x 8 reps (+52 pts)
• SS2

Bent-Over Rear Delt Raise:

• 25 lb x 8 reps11.3 kg x 8 reps25 lb x 8 reps (+19 pts)
• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+20 pts)
• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+20 pts)
• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+20 pts)
• SS2

Smith Machine Upright Row:

• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+20 pts)
• 95 lb x 10 reps43.1 kg x 10 reps95 lb x 10 reps (+22 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+23 pts)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+20 pts)
• SS3

Cable Seated Lateral Raise:

• 10 lb x 10 reps4.5 kg x 10 reps10 lb x 10 reps (+8 pts)
• 10 lb x 10 reps4.5 kg x 10 reps10 lb x 10 reps (+8 pts)
• 5 lb x 10 reps2.3 kg x 10 reps5 lb x 10 reps (+8 pts)
• 5 lb x 10 reps2.3 kg x 10 reps5 lb x 10 reps (+8 pts)
• SS3; *standing, 1 arm

EZ-Bar Curl:

• 45 lb x 15 reps20.4 kg x 15 reps45 lb x 15 reps (+16 pts)
• 55 lb x 10 reps24.9 kg x 10 reps55 lb x 10 reps (+17 pts)
• 65 lb x 6 reps29.5 kg x 6 reps65 lb x 6 reps (+16 pts)
• 75 lb x 4 reps34 kg x 4 reps75 lb x 4 reps (+15 pts)
• SS4; very reluctant to do these, but my wrist appears to be mostly healed since the pain was minimal. Will know for sure tomorrow.

Lying Barbell Triceps Extension ("Skullcrusher"):

• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+12 pts)
• 75 lb x 10 reps34 kg x 10 reps75 lb x 10 reps (+13 pts)
• 85 lb x 6 reps38.6 kg x 6 reps85 lb x 6 reps (+12 pts)
• 85 lb x 6 reps38.6 kg x 6 reps85 lb x 6 reps (+12 pts)
• SS4

Triceps Pushdown - V-Bar Attachment:

• 72.5 lb x 10 reps32.9 kg x 10 reps72.5 lb x 10 reps (+12 pts)
• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+13 pts)
• 95 lb x 8 reps43.1 kg x 8 reps95 lb x 8 reps (+14 pts)
• 95 lb x 8 reps43.1 kg x 8 reps95 lb x 8 reps (+14 pts)
• SS5

Alternate Hammer Dumbbell Curl:

• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+20 pts)
• 50 lb x 8 reps22.7 kg x 8 reps50 lb x 8 reps (+21 pts)
• 55 lb x 8 reps24.9 kg x 8 reps55 lb x 8 reps (+21 pts)
• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+20 pts)
• SS5

Concentration Curls:

• 25 lb x 8 reps11.3 kg x 8 reps25 lb x 8 reps (+8 pts)
• 30 lb x 8 reps13.6 kg x 8 reps30 lb x 8 reps (+9 pts)
• 35 lb x 8 reps15.9 kg x 8 reps35 lb x 8 reps (+9 pts)
• 35 lb x 8 reps15.9 kg x 8 reps35 lb x 8 reps (+9 pts)
• SS6

Lying Dumbbell Tricep Extension:

• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+19 pts)
• 30 lb x 12 reps13.6 kg x 12 reps30 lb x 12 reps (+19 pts)
• 35 lb x 12 reps15.9 kg x 12 reps35 lb x 12 reps (+20 pts)
• 35 lb x 12 reps15.9 kg x 12 reps35 lb x 12 reps (+20 pts)
• SS6

Reverse Pushups:

• 15 reps15 reps15 reps (+45 pts)
• 15 reps15 reps15 reps (+45 pts)
• 15 reps15 reps15 reps (+45 pts)
• 15 reps15 reps15 reps (+45 pts)
• SS7

Reverse Barbell Curl:

• 45 lb x 10 reps20.4 kg x 10 reps45 lb x 10 reps (+15 pts)
• 45 lb x 10 reps20.4 kg x 10 reps45 lb x 10 reps (+15 pts)
• 55 lb x 10 reps24.9 kg x 10 reps55 lb x 10 reps (+17 pts)
• 55 lb x 10 reps24.9 kg x 10 reps55 lb x 10 reps (+17 pts)
• SS7

Palms-Down Dumbbell Wrist Curl Over A Bench:

• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 lb x 10 reps (+17 pts)
• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 lb x 10 reps (+17 pts)
• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 lb x 10 reps (+17 pts)
• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 lb x 10 reps (+17 pts)
• SS7

Palms-Up Dumbbell Wrist Curl Over A Bench:

• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 lb x 10 reps (+17 pts)
• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 lb x 10 reps (+17 pts)
• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 lb x 10 reps (+17 pts)
• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 lb x 10 reps (+17 pts)
• SS7

Seated Dumbbell Palms-Up Wrist Curl:

• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+19 pts)
• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+19 pts)
• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+19 pts)
• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 lb x 10 reps (+17 pts)
• SS7

Calf Press On The Leg Press Machine:

• 573 lb x 15 reps259.9 kg x 15 reps573 lb x 15 reps (+100 pts)
• 623 lb x 10 reps282.6 kg x 10 reps623 lb x 10 reps (+100 pts)
• 673 lb x 10 reps305.3 kg x 10 reps673 lb x 10 reps (+100 pts)
• 673 lb x 10 reps305.3 kg x 10 reps673 lb x 10 reps (+100 pts)
• 673 lb x 10 reps305.3 kg x 10 reps673 lb x 10 reps (+100 pts)

Machine Calf Extension:

• 220 lb x 10 reps99.8 kg x 10 reps220 lb x 10 reps (+34 pts)
• 260 lb x 8 reps117.9 kg x 8 reps260 lb x 8 reps (+43 pts)
• 300 lb x 6 reps136.1 kg x 6 reps300 lb x 6 reps (+53 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+15 pts)
• drop set at the end

Reverse Crunch:

• 25 reps25 reps25 reps (+32 pts)
• 25 reps25 reps25 reps (+32 pts)
• 25 reps25 reps25 reps (+32 pts)
• 25 reps25 reps25 reps (+32 pts)
• SS8

Crunch:

• 25 reps25 reps25 reps (+12 pts)
• 25 reps25 reps25 reps (+12 pts)
• 25 reps25 reps25 reps (+12 pts)
• 25 reps25 reps25 reps (+12 pts)
• SS8

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)

Bicycle (abs):

• 50 reps50 reps50 reps (+20 pts)

Arnold's 1% Circuit (Bodyweight):

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