May 10 - Friday Workout

https://www.fitocracy.com/entry/22217054/

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 Deadlift:

• 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)
• 275 lb x 5 reps124.7 kg x 5 reps275 lb x 5 reps (+169 pts)
• 305 lb x 5 reps138.3 kg x 5 reps305 lb x 5 reps (+207 pts)
• 325 lb x 5 reps147.4 kg x 5 reps325 lb x 5 reps (+237 pts)
• 350 lb x 5 reps158.8 kg x 5 reps350 lb x 5 reps (+281 pts)

Sumo Deadlift:

• 295 lb x 5 reps133.8 kg x 5 reps295 lb x 5 reps (+194 pts)
• 295 lb x 5 reps133.8 kg x 5 reps295 lb x 5 reps (+194 pts)
• 305 lb x 5 reps138.3 kg x 5 reps305 lb x 5 reps (+207 pts)
• 305 lb x 5 reps138.3 kg x 5 reps305 lb x 5 reps (+207 pts)
• SS1

Standing Leg Curl:

• 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)
• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+14 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+15 pts)
• SS1

V-Squat Machine:

• 304 lb x 15 reps137.9 kg x 15 reps304 lb x 15 reps (+115 pts)
• 324 lb x 10 reps147 kg x 10 reps324 lb x 10 reps (+125 pts)
• 354 lb x 8 reps160.6 kg x 8 reps354 lb x 8 reps (+147 pts)
• 404 lb x 8 reps183.3 kg x 8 reps404 lb x 8 reps (+206 pts)
• 424 lb x 8 reps192.3 kg x 8 reps424 lb x 8 reps (+236 pts)
• SS2

Lying Leg Curls:

• 110 lb x 15 reps49.9 kg x 15 reps110 lb x 15 reps (+17 pts)
• 120 lb x 10 reps54.4 kg x 10 reps120 lb x 10 reps (+17 pts)
• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+20 pts)
• 170 lb x 8 reps77.1 kg x 8 reps170 lb x 8 reps (+23 pts)
• 190 lb x 8 reps86.2 kg x 8 reps190 lb x 8 reps (+27 pts)
• SS2

Machine Hack Squat:

• 115 lb x 10 reps52.2 kg x 10 reps115 lb x 10 reps (+25 pts)
• 135 lb x 8 reps61.2 kg x 8 reps135 lb x 8 reps (+28 pts)
• 135 lb x 8 reps61.2 kg x 8 reps135 lb x 8 reps (+28 pts)
• 145 lb x 8 reps65.8 kg x 8 reps145 lb x 8 reps (+30 pts)
• 165 lb x 6 reps74.8 kg x 6 reps165 lb x 6 reps (+32 pts)
• 165 lb x 6 reps74.8 kg x 6 reps165 lb x 6 reps (+32 pts)
• machine front squat; SS3

Leg Extensions:

• 150 lb x 10 reps68 kg x 10 reps150 lb x 10 reps (+21 pts)
• 150 lb x 10 reps68 kg x 10 reps150 lb x 10 reps (+21 pts)
• 150 lb x 10 reps68 kg x 10 reps150 lb x 10 reps (+21 pts)
• 165 lb x 12 reps74.8 kg x 12 reps165 lb x 12 reps (+24 pts)
• 165 lb x 12 reps74.8 kg x 12 reps165 lb x 12 reps (+24 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+26 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+26 pts)
• SS3

Machine Calf Extension:

• 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)
• 240 lb x 10 reps108.9 kg x 10 reps240 lb x 10 reps (+39 pts)
• 260 lb x 10 reps117.9 kg x 10 reps260 lb x 10 reps (+45 pts)
• some sets staggered with leg extensions

Seated Calf Raise:

• 255 lb x 8 reps115.7 kg x 8 reps255 lb x 8 reps (+42 pts)
• 255 lb x 8 reps115.7 kg x 8 reps255 lb x 8 reps (+42 pts)
• 210 lb x 10 reps95.3 kg x 10 reps210 lb x 10 reps (+32 pts)
• 210 lb x 10 reps95.3 kg x 10 reps210 lb x 10 reps (+32 pts)

Calf Press On The Leg Press Machine:

• 593 lb x 15 reps269 kg x 15 reps593 lb x 15 reps (+100 pts)
• 643 lb x 15 reps291.7 kg x 15 reps643 lb x 15 reps (+100 pts)
• 653 lb x 12 reps296.2 kg x 12 reps653 lb x 12 reps (+100 pts)
• 653 lb x 12 reps296.2 kg x 12 reps653 lb x 12 reps (+100 pts)
• 653 lb x 10 reps296.2 kg x 10 reps653 lb x 10 reps (+100 pts)
• 653 lb x 10 reps296.2 kg x 10 reps653 lb x 10 reps (+100 pts)
• 653 lb x 10 reps296.2 kg x 10 reps653 lb x 10 reps (+100 pts)
• 653 lb x 10 reps296.2 kg x 10 reps653 lb x 10 reps (+100 pts)
• 653 lb x 10 reps296.2 kg x 10 reps653 lb x 10 reps (+100 pts)
• 653 lb x 12 reps296.2 kg x 12 reps653 lb x 12 reps (+100 pts)
• some sets staggered with leg ext and front squats

Arnold's 1% Circuit (Bodyweight):

• 8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps (+50 pts)
• 8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps (+50 pts)
• 8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps (+50 pts)
• 8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps (+50 pts)
• no rest between each activity. 30 sec stretching between each circuit

Hyperextension:

• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• part of a 5 min nonstop roman chair exercise

Reverse Hyperextension:

• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• part of a 5 min nonstop roman chair 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)
• 15 reps15 reps15 reps (+7 pts)
• 15 reps15 reps15 reps (+7 pts)
• part of a 5 min nonstop roman chair exercise

Weighted Decline Crunch:

• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+49 pts)
• 35 lb x 25 reps15.9 kg x 25 reps35 lb x 25 reps (+59 pts)
• 45 lb x 15 reps20.4 kg x 15 reps45 lb x 15 reps (+31 pts)
• 5 reps5 reps5 reps (+3 pts)
• SS4; no rest between any sets; drop set at the end, but not much of one

Reverse Crunch:

• 25 reps25 reps25 reps (+32 pts)
• 25 reps25 reps25 reps (+32 pts)
• 15 reps15 reps15 reps (+19 pts)
• *hanging; SS4; no rest between any sets

Dumbbell Side Bend:

• 42.5 lb x 25 reps19.3 kg x 25 reps42.5 lb x 25 reps (+36 pts)
• 42.5 lb x 25 reps19.3 kg x 25 reps42.5 lb x 25 reps (+36 pts)
• 42.5 lb x 25 reps19.3 kg x 25 reps42.5 lb x 25 reps (+36 pts)
• SS4; no rest between any sets

Barbell Bench Press:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+84 pts)
• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+111 pts)
• 205 lb x 8 reps93 kg x 8 reps205 lb x 8 reps (+123 pts)
• 225 lb x 8 reps102.1 kg x 8 reps225 lb x 8 reps (+141 pts)
• 235 lb x 4 reps106.6 kg x 4 reps235 lb x 4 reps (+121 pts)
• 225 lb x 4 reps102.1 kg x 4 reps225 lb x 4 reps (+113 pts)
• SS5; hamstring cramps messed up both of my last sets :(

Wide-Grip Chin-Up:

• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+90 pts)
• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+90 pts)
• 10 reps || weighted || 20 lb10 reps || weighted || 20 lb10 reps || weighted || 20 lb (+106 pts)
• 10 reps || weighted || 15 lb10 reps || weighted || 15 lb10 reps || weighted || 15 lb (+98 pts)
• 10 reps || weighted || 15 lb10 reps || weighted || 15 lb10 reps || weighted || 15 lb (+98 pts)
• SS5

Incline Dumbbell Bench Press:

• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+77 pts)
• 85 lb x 8 reps38.6 kg x 8 reps85 lb x 8 reps (+97 pts)
• 90 lb x 8 reps40.8 kg x 8 reps90 lb x 8 reps (+104 pts)
• 100 lb x 1 reps45.4 kg x 1 reps100 lb x 1 reps (+57 pts)
• 85 lb x 6 reps38.6 kg x 6 reps85 lb x 6 reps (+91 pts)
• SS6; failure on set 4

Close Grip Chin-Up:

• 10 reps || weighted || 15 lb10 reps || weighted || 15 lb10 reps || weighted || 15 lb (+81 pts)
• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+75 pts)
• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+75 pts)
• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+75 pts)
• SS6

Cable Crossover:

• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+11 pts)
• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+10 pts)
• 50 lb x 8 reps22.7 kg x 8 reps50 lb x 8 reps (+10 pts)
• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+10 pts)
• SS7; bent forward cable fly (lower pectoral fly)

Close-Grip Front Lat Pulldown:

• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+20 pts)
• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+20 pts)
• 120 lb x 10 reps54.4 kg x 10 reps120 lb x 10 reps (+17 pts)
• 120 lb x 10 reps54.4 kg x 10 reps120 lb x 10 reps (+17 pts)
• SS7

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)
• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+20 pts)
• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+20 pts)
• SS8

One-Arm Dumbbell Row:

• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+51 pts)
• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+51 pts)
• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+51 pts)
• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+51 pts)
• SS8

Dips - Chest Version:

• 10 reps || weighted || 15 lb10 reps || weighted || 15 lb10 reps || weighted || 15 lb (+59 pts)
• 10 reps || weighted || 35 lb10 reps || weighted || 35 lb10 reps || weighted || 35 lb (+80 pts)
• 8 reps || weighted || 45 lb8 reps || weighted || 45 lb8 reps || weighted || 45 lb (+71 pts)
• 10 reps || weighted || 50 lb10 reps || weighted || 50 lb10 reps || weighted || 50 lb (+99 pts)

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)
• 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)