May 21 - Tuesday Workout

https://www.fitocracy.com/entry/22686766/

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 (+59 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+79 pts)
• 70 lb x 8 reps31.8 kg x 8 reps70 lb x 8 reps (+81 pts)
• 75 lb x 8 reps34 kg x 8 reps75 lb x 8 reps (+87 pts)
• 75 lb x 6 reps34 kg x 6 reps75 lb x 6 reps (+81 pts)
• SS1

Dumbbell Side Lateral Raise:

• 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)
• 30 lb x 8 reps13.6 kg x 8 reps30 lb x 8 reps (+37 pts)
• 30 lb x 8 reps13.6 kg x 8 reps30 lb x 8 reps (+37 pts)
• SS1

Dumbbell Rear Delt Row:

• 70 lb x 8 reps31.8 kg x 8 reps70 lb x 8 reps (+19 pts)
• 70 lb x 8 reps31.8 kg x 8 reps70 lb x 8 reps (+19 pts)
• 85 lb x 8 reps38.6 kg x 8 reps85 lb x 8 reps (+21 pts)
• 85 lb x 8 reps38.6 kg x 8 reps85 lb x 8 reps (+21 pts)
• SS2

Seated Bent-Over Rear Delt Raise:

• 25 lb x 8 reps11.3 kg x 8 reps25 lb x 8 reps (+8 pts)
• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+9 pts)
• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+9 pts)
• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+9 pts)
• SS2

Barbell Shrug:

• 180 lb x 20 reps81.6 kg x 20 reps180 lb x 20 reps (+44 pts)
• 270 lb x 10 reps122.5 kg x 10 reps270 lb x 10 reps (+72 pts)
• 360 lb x 10 reps163.3 kg x 10 reps360 lb x 10 reps (+132 pts)
• 360 lb x 10 reps163.3 kg x 10 reps360 lb x 10 reps (+132 pts)
• SS3

Cable Seated Lateral Raise:

• 10 lb x 10 reps4.5 kg x 10 reps10 lb x 10 reps (+8 pts)
• 10 lb x 10 reps4.5 kg x 10 reps10 lb x 10 reps (+8 pts)
• 15 lb x 10 reps6.8 kg x 10 reps15 lb x 10 reps (+8 pts)
• 15 lb x 10 reps6.8 kg x 10 reps15 lb x 10 reps (+8 pts)
• SS3 *standing

Dumbbell 2-Arm Triceps Extension:

• 60 lb x 15 reps27.2 kg x 15 reps60 lb x 15 reps (+12 pts)
• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+12 pts)
• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+12 pts)
• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+13 pts)
• SS4

Alternate Hammer Dumbbell Curl:

• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+20 pts)
• 50 lb x 8 reps22.7 kg x 8 reps50 lb x 8 reps (+21 pts)
• 55 lb x 8 reps24.9 kg x 8 reps55 lb x 8 reps (+21 pts)
• 55 lb x 8 reps24.9 kg x 8 reps55 lb x 8 reps (+21 pts)
• SS4

Triceps Pushdown - V-Bar Attachment:

• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+13 pts)
• 87.5 lb x 8 reps39.7 kg x 8 reps87.5 lb x 8 reps (+13 pts)
• 95 lb x 8 reps43.1 kg x 8 reps95 lb x 8 reps (+14 pts)
• 100 lb x 8 reps45.4 kg x 8 reps100 lb x 8 reps (+14 pts)
• SS5

Reverse Grip Triceps Pushdown:

• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+10 pts)
• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+10 pts)
• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+10 pts)
• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+10 pts)
• SS5 - 1 arm

Bench Dip (Seated Dip):

• 20 reps20 reps20 reps (+30 pts)
• 20 reps20 reps20 reps (+30 pts)
• these were extra exercises since I was moving quickly; they were done as a rest break for calves

Reverse Barbell Curl:

• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+17 pts)
• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+17 pts)
• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+17 pts)
• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+17 pts)
• SS6

Seated Dumbbell Palms-Up Wrist Curl:

• 22.5 lb x 10 reps10.2 kg x 10 reps22.5 lb x 10 reps (+18 pts)
• 22.5 lb x 10 reps10.2 kg x 10 reps22.5 lb x 10 reps (+18 pts)
• 22.5 lb x 10 reps10.2 kg x 10 reps22.5 lb x 10 reps (+18 pts)
• 22.5 lb x 10 reps10.2 kg x 10 reps22.5 lb x 10 reps (+18 pts)
• SS6; * standing done with full extension from palm up to palm down

Machine Calf Extension:

• 200 lb x 15 reps90.7 kg x 15 reps200 lb x 15 reps (+31 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)
• 280 lb x 10 reps127 kg x 10 reps280 lb x 10 reps (+51 pts)

Calf Press On The Leg Press Machine:

• 573 lb x 12 reps259.9 kg x 12 reps573 lb x 12 reps (+100 pts)
• 573 lb x 12 reps259.9 kg x 12 reps573 lb x 12 reps (+100 pts)
• 573 lb x 12 reps259.9 kg x 12 reps573 lb x 12 reps (+100 pts)
• 573 lb x 12 reps259.9 kg x 12 reps573 lb x 12 reps (+100 pts)

Weighted Decline Crunch:

• 35 lb x 25 reps15.9 kg x 25 reps35 lb x 25 reps (+59 pts)
• 35 lb x 25 reps15.9 kg x 25 reps35 lb x 25 reps (+59 pts)
• 35 lb x 25 reps15.9 kg x 25 reps35 lb x 25 reps (+59 pts)
• 35 lb x 30 reps15.9 kg x 30 reps35 lb x 30 reps (+75 pts)
• SS7

Reverse Crunch:

• 25 reps25 reps25 reps (+32 pts)
• 25 reps25 reps25 reps (+32 pts)
• 25 reps25 reps25 reps (+32 pts)
• 25 reps25 reps25 reps (+32 pts)
• SS7 *hanging

Cable Crunch:

• 65 lb x 25 reps29.5 kg x 25 reps65 lb x 25 reps (+14 pts)
• 65 lb x 25 reps29.5 kg x 25 reps65 lb x 25 reps (+14 pts)
• 65 lb x 25 reps29.5 kg x 25 reps65 lb x 25 reps (+14 pts)
• 65 lb x 25 reps29.5 kg x 25 reps65 lb x 25 reps (+14 pts)
• SS7

Dumbbell Side Bend:

• 45 lb x 25 reps20.4 kg x 25 reps45 lb x 25 reps (+37 pts)
• SS7 - actually didn't mean to do this exercise; I forgot it was not on today's workout sheet lol

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)

Walking:

• 0:25:00 || 1.5 mi || 85 BPM || moderate hills0:25:00 || 1.5 mi || 85 BPM || moderate hills0:25:00 || 1.5 mi || 85 BPM || moderate hills (+72 pts)