Apr 8 - Monday Workout

https://www.fitocracy.com/entry/20677914/

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)
• 205 lb x 8 reps93 kg x 8 reps205 lb x 8 reps (+120 pts)
• 225 lb x 6 reps102.1 kg x 6 reps225 lb x 6 reps (+128 pts)
• 235 lb x 5 reps106.6 kg x 5 reps235 lb x 5 reps (+129 pts)

Dumbbell Flyes:

• 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 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)

Incline Dumbbell Bench Press:

• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+77 pts)
• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+82 pts)
• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+82 pts)
• 85 lb x 9 reps38.6 kg x 9 reps85 lb x 9 reps (+99 pts)

Other Weightlifting:

• 57.5 lb x 10 reps26.1 kg x 10 reps57.5 lb x 10 reps (+13 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+14 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+14 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+14 pts)
• kneeling serratus pulldowns; SS1

Close-Grip Front Lat Pulldown:

• 120 lb x 15 reps54.4 kg x 15 reps120 lb x 15 reps (+18 pts)
• 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 8 reps72.6 kg x 8 reps160 lb x 8 reps (+22 pts)

Seated Cable Row:

• 120 lb x 15 reps54.4 kg x 15 reps120 lb x 15 reps (+40 pts)
• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+43 pts)
• 150 lb x 10 reps68 kg x 10 reps150 lb x 10 reps (+46 pts)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+49 pts)
• SS1

Isolateral Plate Loaded Row:

• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+60 pts)
• 200 lb x 10 reps90.7 kg x 10 reps200 lb x 10 reps (+69 pts)
• 200 lb x 10 reps90.7 kg x 10 reps200 lb x 10 reps (+69 pts)
• 200 lb x 10 reps90.7 kg x 10 reps200 lb x 10 reps (+69 pts)
• SS2; high row

Machine Calf Extension:

• 200 lb x 15 reps90.7 kg x 15 reps200 lb x 15 reps (+31 pts)
• 220 lb x 15 reps99.8 kg x 15 reps220 lb x 15 reps (+36 pts)
• 220 lb x 12 reps99.8 kg x 12 reps220 lb x 12 reps (+35 pts)
• 240 lb x 12 reps108.9 kg x 12 reps240 lb x 12 reps (+40 pts)
• SS2

Seated Calf Raise:

• 205 lb x 15 reps93 kg x 15 reps205 lb x 15 reps (+33 pts)
• 205 lb x 15 reps93 kg x 15 reps205 lb x 15 reps (+33 pts)
• 205 lb x 12 reps93 kg x 12 reps205 lb x 12 reps (+31 pts)
• 225 lb x 12 reps102.1 kg x 12 reps225 lb x 12 reps (+36 pts)
• 225 lb x 12 reps102.1 kg x 12 reps225 lb x 12 reps (+36 pts)
• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+27 pts)
• drop set on 6

V-Up:

• 25 reps25 reps25 reps (+17 pts)
• 25 reps25 reps25 reps (+17 pts)
• 25 reps25 reps25 reps (+17 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:

• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 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)