May 15 - Wednesday Workout

https://www.fitocracy.com/entry/22426533/

Stretching:

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

Barbell Bench Press:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+84 pts)
• 205 lb x 10 reps93 kg x 10 reps205 lb x 10 reps (+127 pts)
• 225 lb x 6 reps102.1 kg x 6 reps225 lb x 6 reps (+131 pts)
• 225 lb x 7 reps102.1 kg x 7 reps225 lb x 7 reps (+137 pts)
• 225 lb x 6 reps102.1 kg x 6 reps225 lb x 6 reps (+131 pts)
• 245 lb x 4 reps111.1 kg x 4 reps245 lb x 4 reps (+129 pts)
• SS1; till failure on sets 3,4

Wide-Grip Lat Pulldown:

• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+40 pts)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+46 pts)
• 165 lb x 10 reps74.8 kg x 10 reps165 lb x 10 reps (+47 pts)
• 170 lb x 10 reps77.1 kg x 10 reps170 lb x 10 reps (+49 pts)
• 175 lb x 10 reps79.4 kg x 10 reps175 lb x 10 reps (+50 pts)
• SS1

Incline Dumbbell Bench Press:

• 75 lb x 10 reps34 kg x 10 reps75 lb x 10 reps (+88 pts)
• 85 lb x 8 reps38.6 kg x 8 reps85 lb x 8 reps (+97 pts)
• 85 lb x 6 reps38.6 kg x 6 reps85 lb x 6 reps (+91 pts)
• 85 lb x 6 reps38.6 kg x 6 reps85 lb x 6 reps (+91 pts)
• SS2; till failure on set 3

V-Bar Pulldown:

• 100 lb x 12 reps45.4 kg x 12 reps100 lb x 12 reps (+31 pts)
• 110 lb x 12 reps49.9 kg x 12 reps110 lb x 12 reps (+33 pts)
• 110 lb x 12 reps49.9 kg x 12 reps110 lb x 12 reps (+33 pts)
• SS2

Dumbbell Flyes:

• 45 lb x 10 reps20.4 kg x 10 reps45 lb x 10 reps (+21 pts)
• 50 lb x 8 reps22.7 kg x 8 reps50 lb x 8 reps (+21 pts)
• 50 lb x 8 reps22.7 kg x 8 reps50 lb x 8 reps (+21 pts)
• 55 lb x 6 reps24.9 kg x 6 reps55 lb x 6 reps (+20 pts)
• 15-20 sec breaks between sets

Bent-Arm Dumbbell Pullover:

• 55 lb x 15 reps24.9 kg x 15 reps55 lb x 15 reps (+24 pts)
• 55 lb x 15 reps24.9 kg x 15 reps55 lb x 15 reps (+24 pts)
• 75 lb x 15 reps34 kg x 15 reps75 lb x 15 reps (+27 pts)
• 75 lb x 15 reps34 kg x 15 reps75 lb x 15 reps (+27 pts)
• SS3

Seated Cable Row:

• 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)
• 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)
• SS3

Close-Grip Front Lat Pulldown:

• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+23 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)
• 100 lb x 12 reps45.4 kg x 12 reps100 lb x 12 reps (+15 pts)
• SS4; some sets SS with 1 arm cable rows, some sets SS w/ incline bench

Standing one-arm Cable Rows :

• 35 lb x 12 reps15.9 kg x 12 reps35 lb x 12 reps (+29 pts)
• 42.5 lb x 12 reps19.3 kg x 12 reps42.5 lb x 12 reps (+31 pts)
• 42.5 lb x 12 reps19.3 kg x 12 reps42.5 lb x 12 reps (+31 pts)
• SS4

Leg Press:

• 283 lb x 20 reps128.4 kg x 20 reps283 lb x 20 reps (+40 pts)
• 373 lb x 15 reps169.2 kg x 15 reps373 lb x 15 reps (+52 pts)
• 463 lb x 10 reps210 kg x 10 reps463 lb x 10 reps (+67 pts)
• 573 lb x 10 reps259.9 kg x 10 reps573 lb x 10 reps (+97 pts)
• 773 lb x 6 reps350.6 kg x 6 reps773 lb x 6 reps (+171 pts)
• 773 lb x 4 reps350.6 kg x 4 reps773 lb x 4 reps (+147 pts)
• legs in toes straight; outer quad focus; SS5

Calf Press On The Leg Press Machine:

• 463 lb x 20 reps210 kg x 20 reps463 lb x 20 reps (+59 pts)
• 773 lb x 10 reps350.6 kg x 10 reps773 lb x 10 reps (+100 pts)
• 773 lb x 8 reps350.6 kg x 8 reps773 lb x 8 reps (+100 pts)
• 773 lb x 8 reps350.6 kg x 8 reps773 lb x 8 reps (+100 pts)
• 773 lb x 8 reps350.6 kg x 8 reps773 lb x 8 reps (+100 pts)
• 773 lb x 10 reps350.6 kg x 10 reps773 lb x 10 reps (+100 pts)
• 773 lb x 10 reps350.6 kg x 10 reps773 lb x 10 reps (+100 pts)
• 573 lb x 20 reps259.9 kg x 20 reps573 lb x 20 reps (+100 pts)
• 573 lb x 15 reps259.9 kg x 15 reps573 lb x 15 reps (+100 pts)
• 573 lb x 15 reps259.9 kg x 15 reps573 lb x 15 reps (+100 pts)
• 573 lb x 12 reps259.9 kg x 12 reps573 lb x 12 reps (+100 pts)
• 573 lb x 10 reps259.9 kg x 10 reps573 lb x 10 reps (+100 pts)
• SS5

Leg Extensions:

• 110 lb x 20 reps49.9 kg x 20 reps110 lb x 20 reps (+18 pts)
• 130 lb x 15 reps59 kg x 15 reps130 lb x 15 reps (+19 pts)
• 150 lb x 15 reps68 kg x 15 reps150 lb x 15 reps (+22 pts)
• 155 lb x 12 reps70.3 kg x 12 reps155 lb x 12 reps (+22 pts)
• SS6; legs close

Abductor Machine:

• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+12 pts)
• 100 lb x 12 reps45.4 kg x 12 reps100 lb x 12 reps (+14 pts)
• 100 lb x 12 reps45.4 kg x 12 reps100 lb x 12 reps (+14 pts)
• 80 lb x 20 reps36.3 kg x 20 reps80 lb x 20 reps (+13 pts)
• SS6

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 rest between each circuit

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 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)
• SS7

V-Up:

• 20 reps20 reps20 reps (+14 pts)
• 20 reps20 reps20 reps (+14 pts)
• 20 reps20 reps20 reps (+14 pts)
• 20 reps20 reps20 reps (+14 pts)
• SS7

Dumbbell Side Bend:

• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+32 pts)
• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+32 pts)
• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+32 pts)
• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+32 pts)
• SS7

Cycling (stationary):

• 0:30:00 || 5.8 mi || 12 mph || 100 BPM || 4 %0:30:00 || 5.8 mi || 12 mph || 100 BPM || 4 %0:30:00 || 5.8 mi || 12 mph || 100 BPM || 4 % (+113 pts)
• LIT