May 13 - Monday Workout

https://www.fitocracy.com/entry/22330587/

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)
• 245 lb x 8 reps111.1 kg x 8 reps245 lb x 8 reps (+157 pts)
• 255 lb x 8 reps115.7 kg x 8 reps255 lb x 8 reps (+168 pts)
• 285 lb x 6 reps129.3 kg x 6 reps285 lb x 6 reps (+192 pts)
• 300 lb x 4 reps136.1 kg x 4 reps300 lb x 4 reps (+183 pts)

Barbell Lunges:

• 135 lb x 8 reps61.2 kg x 8 reps135 lb x 8 reps (+131 pts)
• 135 lb x 8 reps61.2 kg x 8 reps135 lb x 8 reps (+131 pts)
• 135 lb x 8 reps61.2 kg x 8 reps135 lb x 8 reps (+131 pts)
• 135 lb x 8 reps61.2 kg x 8 reps135 lb x 8 reps (+131 pts)
• SS1

Leg Extensions:

• 155 lb x 10 reps70.3 kg x 10 reps155 lb x 10 reps (+22 pts)
• 175 lb x 10 reps79.4 kg x 10 reps175 lb x 10 reps (+25 pts)
• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+27 pts)
• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+27 pts)
• SS1

V-Squat Machine:

• 324 lb x 10 reps147 kg x 10 reps324 lb x 10 reps (+125 pts)
• 344 lb x 10 reps156 kg x 10 reps344 lb x 10 reps (+143 pts)
• 364 lb x 10 reps165.1 kg x 10 reps364 lb x 10 reps (+163 pts)
• 414 lb x 8 reps187.8 kg x 8 reps414 lb x 8 reps (+220 pts)
• 414 lb x 8 reps187.8 kg x 8 reps414 lb x 8 reps (+220 pts)
• 414 lb x 8 reps187.8 kg x 8 reps414 lb x 8 reps (+220 pts)
• SS2

Calf Press On The Leg Press Machine:

• 593 lb x 15 reps269 kg x 15 reps593 lb x 15 reps (+100 pts)
• 593 lb x 15 reps269 kg x 15 reps593 lb x 15 reps (+100 pts)
• 663 lb x 12 reps300.7 kg x 12 reps663 lb x 12 reps (+100 pts)
• 663 lb x 10 reps300.7 kg x 10 reps663 lb x 10 reps (+100 pts)
• 663 lb x 10 reps300.7 kg x 10 reps663 lb x 10 reps (+100 pts)
• 663 lb x 10 reps300.7 kg x 10 reps663 lb x 10 reps (+100 pts)
• 663 lb x 10 reps300.7 kg x 10 reps663 lb x 10 reps (+100 pts)
• 663 lb x 10 reps300.7 kg x 10 reps663 lb x 10 reps (+100 pts)
• 663 lb x 10 reps300.7 kg x 10 reps663 lb x 10 reps (+100 pts)
• SS2

Stiff-Legged Barbell Deadlift:

• 155 lb x 10 reps70.3 kg x 10 reps155 lb x 10 reps (+89 pts)
• 205 lb x 10 reps93 kg x 10 reps205 lb x 10 reps (+124 pts)
• 225 lb x 10 reps102.1 kg x 10 reps225 lb x 10 reps (+142 pts)
• 245 lb x 10 reps111.1 kg x 10 reps245 lb x 10 reps (+163 pts)
• SS3

Standing Leg Curl:

• 80 lb x 10 reps36.3 kg x 10 reps80 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)
• 110 lb x 10 reps49.9 kg x 10 reps110 lb x 10 reps (+16 pts)
• SS3

Seated Calf Raise:

• 205 lb x 12 reps93 kg x 12 reps205 lb x 12 reps (+31 pts)
• 205 lb x 12 reps93 kg x 12 reps205 lb x 12 reps (+31 pts)
• 225 lb x 10 reps102.1 kg x 10 reps225 lb x 10 reps (+35 pts)
• 225 lb x 10 reps102.1 kg x 10 reps225 lb x 10 reps (+35 pts)
• some sets SS with calf press

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 30 reps11.3 kg x 30 reps25 lb x 30 reps (+63 pts)
• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+49 pts)
• SS4

Reverse Crunch:

• 25 reps25 reps25 reps (+32 pts)
• 25 reps25 reps25 reps (+32 pts)
• 25 reps25 reps25 reps (+32 pts)
• *hanging SS4

Dumbbell Side Bend:

• 45 lb x 25 reps20.4 kg x 25 reps45 lb x 25 reps (+37 pts)
• 45 lb x 25 reps20.4 kg x 25 reps45 lb x 25 reps (+37 pts)
• 45 lb x 25 reps20.4 kg x 25 reps45 lb x 25 reps (+37 pts)
• SS4

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

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

Barbell Bench Press:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+84 pts)
• chest warm up

Barbell Floor Press:

• 205 lb x 10 reps93 kg x 10 reps205 lb x 10 reps (+93 pts)
• 225 lb x 8 reps102.1 kg x 8 reps225 lb x 8 reps (+103 pts)
• 235 lb x 4 reps106.6 kg x 4 reps235 lb x 4 reps (+88 pts)
• 225 lb x 4 reps102.1 kg x 4 reps225 lb x 4 reps (+83 pts)
• 205 lb x 8 reps93 kg x 8 reps205 lb x 8 reps (+90 pts)
• SS5; failure on sets 3,4

Wide-Grip Chin-Up:

• 12 reps12 reps12 reps (+91 pts)
• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+85 pts)
• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+85 pts)
• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+85 pts)
• SS5

Incline Dumbbell Bench Press:

• 65 lb x 12 reps29.5 kg x 12 reps65 lb x 12 reps (+79 pts)
• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+94 pts)
• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+94 pts)
• 90 lb x 7 reps40.8 kg x 7 reps90 lb x 7 reps (+101 pts)
• SS6; failure on set 4

Close Grip Chin-Up:

• 10 reps10 reps10 reps (+59 pts)
• 10 reps10 reps10 reps (+59 pts)
• 10 reps10 reps10 reps (+59 pts)
• 10 reps10 reps10 reps (+59 pts)
• SS6; used the triangular bar attachment for the grip; much tougher than the normal handle bars

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)
• 50 lb x 6 reps22.7 kg x 6 reps50 lb x 6 reps (+19 pts)

Bent-Arm Dumbbell Pullover:

• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+25 pts)
• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+25 pts)
• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+25 pts)
• 65 lb x 20 reps29.5 kg x 20 reps65 lb x 20 reps (+27 pts)
• SS7

Seated Cable Row:

• 165 lb x 10 reps74.8 kg x 10 reps165 lb x 10 reps (+51 pts)
• 170 lb x 10 reps77.1 kg x 10 reps170 lb x 10 reps (+52 pts)
• 175 lb x 10 reps79.4 kg x 10 reps175 lb x 10 reps (+54 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+56 pts)
• SS7

Dips - Chest Version:

• 20 reps || weighted || 10 lb20 reps || weighted || 10 lb20 reps || weighted || 10 lb (+115 pts)
• 17 reps || weighted || 25 lb17 reps || weighted || 25 lb17 reps || weighted || 25 lb (+121 pts)
• 12 reps || weighted || 35 lb12 reps || weighted || 35 lb12 reps || weighted || 35 lb (+93 pts)
• 12 reps || weighted || 45 lb12 reps || weighted || 45 lb12 reps || weighted || 45 lb (+108 pts)
• all sets done to failure or near failure

Cable Crossover:

• 60 lb x 15 reps27.2 kg x 15 reps60 lb x 15 reps (+12 pts)
• 70 lb x 12 reps31.8 kg x 12 reps70 lb x 12 reps (+12 pts)
• 70 lb x 12 reps31.8 kg x 12 reps70 lb x 12 reps (+12 pts)
• 70 lb x 15 reps31.8 kg x 15 reps70 lb x 15 reps (+13 pts)
• SS8

Isolateral Plate Loaded Row:

• 180 lb x 15 reps81.6 kg x 15 reps180 lb x 15 reps (+64 pts)
• 200 lb x 12 reps90.7 kg x 12 reps200 lb x 12 reps (+71 pts)
• 250 lb x 10 reps113.4 kg x 10 reps250 lb x 10 reps (+97 pts)
• 300 lb x 8 reps136.1 kg x 8 reps300 lb x 8 reps (+131 pts)
• SS8

Bent Over Barbell Row:

• 135 lb x 10 reps61.2 kg x 10 reps135 lb x 10 reps (+43 pts)
• 135 lb x 10 reps61.2 kg x 10 reps135 lb x 10 reps (+43 pts)
• 145 lb x 10 reps65.8 kg x 10 reps145 lb x 10 reps (+46 pts)
• 145 lb x 10 reps65.8 kg x 10 reps145 lb x 10 reps (+46 pts)