May 16 - Thursday Workout

https://www.fitocracy.com/entry/22475635/

Stretching:

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

Seated Dumbbell Shoulder Press:

• 40 lb x 15 reps18.1 kg x 15 reps40 lb x 15 reps (+57 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+75 pts)
• 70 lb x 8 reps31.8 kg x 8 reps70 lb x 8 reps (+77 pts)
• 75 lb x 8 reps34 kg x 8 reps75 lb x 8 reps (+83 pts)
• 80 lb x 1 reps36.3 kg x 1 reps80 lb x 1 reps (+42 pts)
• 70 lb x 6 reps31.8 kg x 6 reps70 lb x 6 reps (+72 pts)
• SS1; reduced rest time and SS caused failure on set 5.

Dumbbell Side Lateral Raise:

• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+35 pts)
• 25 lb x 8 reps11.3 kg x 8 reps25 lb x 8 reps (+35 pts)
• 25 lb x 8 reps11.3 kg x 8 reps25 lb x 8 reps (+35 pts)
• 30 lb x 8 reps13.6 kg x 8 reps30 lb x 8 reps (+37 pts)
• SS1

Clean and Press:

• 115 lb x 8 reps52.2 kg x 8 reps115 lb x 8 reps (+131 pts)
• 115 lb x 8 reps52.2 kg x 8 reps115 lb x 8 reps (+131 pts)
• 115 lb x 8 reps52.2 kg x 8 reps115 lb x 8 reps (+131 pts)
• 125 lb x 8 reps56.7 kg x 8 reps125 lb x 8 reps (+140 pts)
• SS2

Smith Machine Upright Row:

• 75 lb x 8 reps34 kg x 8 reps75 lb x 8 reps (+18 pts)
• 80 lb x 8 reps36.3 kg x 8 reps80 lb x 8 reps (+19 pts)
• 80 lb x 8 reps36.3 kg x 8 reps80 lb x 8 reps (+19 pts)
• 85 lb x 8 reps38.6 kg x 8 reps85 lb x 8 reps (+20 pts)
• SS2

Dumbbell Rear Delt Row:

• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+16 pts)
• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+16 pts)
• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+18 pts)
• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+18 pts)
• SS3

Seated Bent-Over Rear Delt Raise:

• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+9 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+9 pts)
• 30 lb x 8 reps13.6 kg x 8 reps30 lb x 8 reps (+9 pts)
• 30 lb x 8 reps13.6 kg x 8 reps30 lb x 8 reps (+9 pts)
• SS3

EZ-Bar Curl:

• 65 lb x 25 reps29.5 kg x 25 reps65 lb x 25 reps (+21 pts)
• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+19 pts)
• 65 lb x 12 reps29.5 kg x 12 reps65 lb x 12 reps (+18 pts)
• 65 lb x 12 reps29.5 kg x 12 reps65 lb x 12 reps (+18 pts)
• 65 lb x 7 reps29.5 kg x 7 reps65 lb x 7 reps (+17 pts)
• I go you go vs 2 other guys

Cable Crossover:

• 60 lb x 20 reps27.2 kg x 20 reps60 lb x 20 reps (+13 pts)
• 60 lb x 15 reps27.2 kg x 15 reps60 lb x 15 reps (+12 pts)
• SS4

Cable Rope Overhead Triceps Extension:

• 72.5 lb x 20 reps32.9 kg x 20 reps72.5 lb x 20 reps (+14 pts)
• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+13 pts)
• 80 lb x 8 reps36.3 kg x 8 reps80 lb x 8 reps (+12 pts)
• 65 lb x 12 reps29.5 kg x 12 reps65 lb x 12 reps (+12 pts)
• SS4

Bench Dip (Seated Dip):

• 20 reps20 reps20 reps (+30 pts)
• 15 reps15 reps15 reps (+21 pts)
• 10 reps10 reps10 reps (+13 pts)
• 10 reps10 reps10 reps (+13 pts)
• SS4

Reverse Grip Triceps Pushdown:

• 42.5 lb x 15 reps19.3 kg x 15 reps42.5 lb x 15 reps (+11 pts)
• 50 lb x 15 reps22.7 kg x 15 reps50 lb x 15 reps (+11 pts)
• 57.5 lb x 12 reps26.1 kg x 12 reps57.5 lb x 12 reps (+11 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+12 pts)
• SS5

Standing Biceps Cable Curl:

• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+16 pts)
• 50 lb x 12 reps22.7 kg x 12 reps50 lb x 12 reps (+16 pts)
• 57.5 lb x 10 reps26.1 kg x 10 reps57.5 lb x 10 reps (+17 pts)
• 65 lb x 8 reps29.5 kg x 8 reps65 lb x 8 reps (+17 pts)
• SS5

One Arm Pronated Dumbbell Triceps Extension:

• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+19 pts)
• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+19 pts)
• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+19 pts)
• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+19 pts)
• SS6

Seated Dumbbell Palms-Up Wrist Curl:

• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+19 pts)
• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+19 pts)
• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+19 pts)
• 32.5 lb x 12 reps14.7 kg x 12 reps32.5 lb x 12 reps (+20 pts)
• SS6

Palms-Up Dumbbell Wrist Curl Over A Bench:

• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+17 pts)
• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+17 pts)
• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+17 pts)
• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+17 pts)
• SS6

Palms-Down Dumbbell Wrist Curl Over A Bench:

• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+17 pts)
• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+17 pts)
• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+17 pts)
• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+17 pts)
• SS6

Calf Press On The Leg Press Machine:

• 503 lb x 25 reps228.2 kg x 25 reps503 lb x 25 reps (+81 pts)
• 593 lb x 15 reps269 kg x 15 reps593 lb x 15 reps (+100 pts)
• 593 lb x 10 reps269 kg x 10 reps593 lb x 10 reps (+100 pts)
• 593 lb x 10 reps269 kg x 10 reps593 lb x 10 reps (+100 pts)
• 593 lb x 10 reps269 kg x 10 reps593 lb x 10 reps (+100 pts)
• 593 lb x 10 reps269 kg x 10 reps593 lb x 10 reps (+100 pts)
• 593 lb x 8 reps269 kg x 8 reps593 lb x 8 reps (+100 pts)
• 593 lb x 8 reps269 kg x 8 reps593 lb x 8 reps (+100 pts)
• 20 seconds between each set

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

Knee Tuck:

• 25 reps25 reps25 reps (+5 pts)
• 25 reps25 reps25 reps (+5 pts)
• 25 reps25 reps25 reps (+5 pts)
• 25 reps25 reps25 reps (+5 pts)
• SS7

Crunch:

• 25 reps25 reps25 reps (+12 pts)
• 25 reps25 reps25 reps (+12 pts)
• 25 reps25 reps25 reps (+12 pts)
• 25 reps25 reps25 reps (+12 pts)
• SS7

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)

Cycling (stationary):

• 0:30:04 || 5.9 mi || 12 mph || 100 BPM || 4 %0:30:04 || 5.9 mi || 12 mph || 100 BPM || 4 %0:30:04 || 5.9 mi || 12 mph || 100 BPM || 4 % (+113 pts)
• LIT