Apr 25 - Thursday Workout

https://www.fitocracy.com/entry/21486429/

Stretching:

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

Close-Grip Front Lat Pulldown:

• 120 lb x 12 reps54.4 kg x 12 reps120 lb x 12 reps (+18 pts)
• 130 lb x 12 reps59 kg x 12 reps130 lb x 12 reps (+19 pts)
• 140 lb x 12 reps63.5 kg x 12 reps140 lb x 12 reps (+20 pts)
• 180 lb x 6 reps81.6 kg x 6 reps180 lb x 6 reps (+23 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+15 pts)
• drop set at the end

Seated Cable Row:

• 140 lb x 12 reps63.5 kg x 12 reps140 lb x 12 reps (+44 pts)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+49 pts)
• 200 lb x 8 reps90.7 kg x 8 reps200 lb x 8 reps (+62 pts)
• 120 lb x 10 reps54.4 kg x 10 reps120 lb x 10 reps (+37 pts)
• drop set at the end

One-Arm Dumbbell Row:

• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+51 pts)
• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+54 pts)
• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+54 pts)
• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+54 pts)
• no rest between sets 1,2

Ring Pull-Up:

• 10 reps10 reps10 reps (+83 pts)
• 10 reps10 reps10 reps (+83 pts)
• 10 reps10 reps10 reps (+83 pts)
• 8 reps8 reps8 reps (+62 pts)
• SS1

Barbell Incline Bench Press:

• 135 lb x 12 reps61.2 kg x 12 reps135 lb x 12 reps (+81 pts)
• 155 lb x 8 reps70.3 kg x 8 reps155 lb x 8 reps (+88 pts)
• 155 lb x 6 reps70.3 kg x 6 reps155 lb x 6 reps (+82 pts)
• 135 lb x 8 reps61.2 kg x 8 reps135 lb x 8 reps (+77 pts)

Incline Dumbbell Flyes:

• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+19 pts)
• 40 lb x 8 reps18.1 kg x 8 reps40 lb x 8 reps (+19 pts)
• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+20 pts)
• 55 lb x 8 reps24.9 kg x 8 reps55 lb x 8 reps (+21 pts)

Decline Barbell Bench Press:

• 155 lb x 12 reps70.3 kg x 12 reps155 lb x 12 reps (+62 pts)
• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+74 pts)
• 205 lb x 8 reps93 kg x 8 reps205 lb x 8 reps (+82 pts)
• 135 lb x 20 reps61.2 kg x 20 reps135 lb x 20 reps (+59 pts)

Dips - Chest Version:

• 20 reps20 reps20 reps (+106 pts)
• 20 reps20 reps20 reps (+106 pts)
• 20 reps20 reps20 reps (+106 pts)
• SS1

Reverse Crunch:

• 20 reps20 reps20 reps (+26 pts)
• 20 reps20 reps20 reps (+26 pts)
• 20 reps20 reps20 reps (+26 pts)
• TS1

Knee Tuck:

• 20 reps20 reps20 reps (+5 pts)
• 20 reps20 reps20 reps (+5 pts)
• 20 reps20 reps20 reps (+5 pts)
• TS1

Other Cardio:

• 0:00:30 || The Gods Hate Me!0:00:30 || The Gods Hate Me!0:00:30 || The Gods Hate Me! (+2 pts)
• 0:00:30 || The Gods Hate Me!0:00:30 || The Gods Hate Me!0:00:30 || The Gods Hate Me! (+2 pts)
• 0:00:30 || The Gods Hate Me!0:00:30 || The Gods Hate Me!0:00:30 || The Gods Hate Me! (+2 pts)
• stomach vacuums

Oblique V-Ups:

• 20 reps20 reps20 reps (+20 pts)
• 20 reps20 reps20 reps (+20 pts)
• 20 reps20 reps20 reps (+20 pts)
• 20 reps20 reps20 reps (+20 pts)
• 20 reps20 reps20 reps (+20 pts)
• 20 reps20 reps20 reps (+20 pts)

Spark 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)
• 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)
• no rest between each activity. 30 sec rest between each circuit