May 2 - Thursday Workout

https://www.fitocracy.com/entry/21848379/

 

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)
• 70 lb x 8 reps31.8 kg x 8 reps70 lb x 8 reps (+77 pts)
• 75 lb x 6 reps34 kg x 6 reps75 lb x 6 reps (+77 pts)
• SS1

Dumbbell Side Lateral Raise:

• 20 lb x 8 reps9.1 kg x 8 reps20 lb x 8 reps (+34 pts)
• 22.5 lb x 8 reps10.2 kg x 8 reps22.5 lb x 8 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)
• SS1

Machine Shoulder (Military) Press:

• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+41 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+47 pts)
• 200 lb x 10 reps90.7 kg x 10 reps200 lb x 10 reps (+54 pts)
• 220 lb x 8 reps99.8 kg x 8 reps220 lb x 8 reps (+59 pts)
• SS2

Bent-Over Rear Delt Raise:

• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+21 pts)
• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+20 pts)
• 35 lb x 8 reps15.9 kg x 8 reps35 lb x 8 reps (+21 pts)
• 35 lb x 8 reps15.9 kg x 8 reps35 lb x 8 reps (+21 pts)
• SS2

Smith Machine Upright Row:

• 75 lb x 12 reps34 kg x 12 reps75 lb x 12 reps (+20 pts)
• 85 lb x 12 reps38.6 kg x 12 reps85 lb x 12 reps (+21 pts)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+20 pts)
• 95 lb x 10 reps43.1 kg x 10 reps95 lb x 10 reps (+22 pts)
• SS3

Barbell Shrug:

• 185 lb x 12 reps83.9 kg x 12 reps185 lb x 12 reps (+41 pts)
• 185 lb x 12 reps83.9 kg x 12 reps185 lb x 12 reps (+41 pts)
• 235 lb x 10 reps106.6 kg x 10 reps235 lb x 10 reps (+57 pts)
• 235 lb x 10 reps106.6 kg x 10 reps235 lb x 10 reps (+57 pts)
• SS3

EZ-Bar Curl:

• 45 lb x 15 reps20.4 kg x 15 reps45 lb x 15 reps (+16 pts)
• wrist was sore from the other day, so I decided not to continue; SS4

Lying Barbell Triceps Extension ("Skullcrusher"):

• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+12 pts)
• SS4

Hammer Dumbbell 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)
• SS5

Lying Close-Grip Barbell Triceps Extension Behind The Head:

• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+12 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+12 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+12 pts)
• SS5

Triceps Pushdown - V-Bar Attachment:

• 72.5 lb x 10 reps32.9 kg x 10 reps72.5 lb x 10 reps (+12 pts)
• 80 lb x 8 reps36.3 kg x 8 reps80 lb x 8 reps (+12 pts)
• 95 lb x 10 reps43.1 kg x 10 reps95 lb x 10 reps (+14 pts)
• 100 lb x 8 reps45.4 kg x 8 reps100 lb x 8 reps (+14 pts)
• SS6

Alternate Hammer Dumbbell Curl:

• 35 lb x 8 reps15.9 kg x 8 reps35 lb x 8 reps (+19 pts)
• 42.5 lb x 8 reps19.3 kg x 8 reps42.5 lb x 8 reps (+20 pts)
• 47.5 lb x 8 reps21.5 kg x 8 reps47.5 lb x 8 reps (+20 pts)
• 50 lb x 8 reps22.7 kg x 8 reps50 lb x 8 reps (+21 pts)
• SS6

Seated Hammer Dumbbell Curl:

• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+16 pts)
• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+16 pts)
• 47.5 lb x 8 reps21.5 kg x 8 reps47.5 lb x 8 reps (+18 pts)
• 47.5 lb x 8 reps21.5 kg x 8 reps47.5 lb x 8 reps (+18 pts)
• SS7

Lying Dumbbell Tricep Extension:

• 32.5 lb x 12 reps14.7 kg x 12 reps32.5 lb x 12 reps (+20 pts)
• 32.5 lb x 12 reps14.7 kg x 12 reps32.5 lb x 12 reps (+20 pts)
• 32.5 lb x 12 reps14.7 kg x 12 reps32.5 lb x 12 reps (+20 pts)
• 32.5 lb x 12 reps14.7 kg x 12 reps32.5 lb x 12 reps (+20 pts)
• SS7

Triceps Pushdown - Rope Attachment:

• 55 lb x 15 reps24.9 kg x 15 reps55 lb x 15 reps (+12 pts)
• 62.5 lb x 8 reps28.3 kg x 8 reps62.5 lb x 8 reps (+11 pts)
• 55 lb x 10 reps24.9 kg x 10 reps55 lb x 10 reps (+11 pts)
• 55 lb x 10 reps24.9 kg x 10 reps55 lb x 10 reps (+11 pts)
• Using I go You go principle

Reverse Barbell Curl:

• 45 lb x 10 reps20.4 kg x 10 reps45 lb x 10 reps (+15 pts)
• 55 lb x 10 reps24.9 kg x 10 reps55 lb x 10 reps (+17 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+18 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+18 pts)
• SS8

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)
• SS8

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)
• SS8

Seated Dumbbell Palms-Up Wrist Curl:

• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+18 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+18 pts)
• 15 lb x 10 reps6.8 kg x 10 reps15 lb x 10 reps (+17 pts)
• 15 lb x 10 reps6.8 kg x 10 reps15 lb x 10 reps (+17 pts)
• SS8

Machine Calf Extension:

• 200 lb x 15 reps90.7 kg x 15 reps200 lb x 15 reps (+31 pts)
• 220 lb x 10 reps99.8 kg x 10 reps220 lb x 10 reps (+34 pts)
• 240 lb x 8 reps108.9 kg x 8 reps240 lb x 8 reps (+38 pts)
• 260 lb x 8 reps117.9 kg x 8 reps260 lb x 8 reps (+43 pts)
• 80 lb x 12 reps36.3 kg x 12 reps80 lb x 12 reps (+13 pts)
• SS9; drop set at the end

Calf Press On The Leg Press Machine:

• 718 lb x 10 reps325.7 kg x 10 reps718 lb x 10 reps (+100 pts)
• 718 lb x 8 reps325.7 kg x 8 reps718 lb x 8 reps (+100 pts)
• 718 lb x 10 reps325.7 kg x 10 reps718 lb x 10 reps (+100 pts)
• 718 lb x 10 reps325.7 kg x 10 reps718 lb x 10 reps (+100 pts)
• 718 lb x 7 reps325.7 kg x 7 reps718 lb x 7 reps (+100 pts)
• SS9

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)
• SS10

V-Up:

• 25 reps25 reps25 reps (+17 pts)
• 25 reps25 reps25 reps (+17 pts)
• 25 reps25 reps25 reps (+17 pts)
• 25 reps25 reps25 reps (+17 pts)
• SS10

Other Bodyweight:

• 100 reps100 reps100 reps (+40 pts)
• 100 reps100 reps100 reps (+40 pts)
• seated oblique twist

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)

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