May 25 - Saturday Workout

https://www.fitocracy.com/entry/22882404/

Stretching:

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

Seated Dumbbell Shoulder Press:

• 45 lb x 15 reps20.4 kg x 15 reps45 lb x 15 reps (+64 pts)
• 55 lb x 10 reps24.9 kg x 10 reps55 lb x 10 reps (+69 pts)
• 65 lb x 8 reps29.5 kg x 8 reps65 lb x 8 reps (+76 pts)
• 70 lb x 8 reps31.8 kg x 8 reps70 lb x 8 reps (+81 pts)
• 75 lb x 6 reps34 kg x 6 reps75 lb x 6 reps (+81 pts)
• 80 lb x 4 reps36.3 kg x 4 reps80 lb x 4 reps (+75 pts)
• SS1

Dumbbell Side Lateral Raise:

• 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)
• 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)
• 25 lb x 8 reps11.3 kg x 8 reps25 lb x 8 reps (+35 pts)
• SS1

Dumbbell Shrug:

• 110 lb x 10 reps49.9 kg x 10 reps110 lb x 10 reps (+32 pts)
• 110 lb x 10 reps49.9 kg x 10 reps110 lb x 10 reps (+32 pts)
• 110 lb x 10 reps49.9 kg x 10 reps110 lb x 10 reps (+32 pts)
• 110 lb x 10 reps49.9 kg x 10 reps110 lb x 10 reps (+32 pts)
• SS2

Front Dumbbell Raise:

• 25 lb x 8 reps11.3 kg x 8 reps25 lb x 8 reps (+17 pts)
• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+18 pts)
• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+18 pts)
• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+18 pts)
• SS2

Arnold Dumbbell Press:

• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+46 pts)
• 60 lb x 8 reps27.2 kg x 8 reps60 lb x 8 reps (+47 pts)
• 60 lb x 8 reps27.2 kg x 8 reps60 lb x 8 reps (+47 pts)
• 40 lb x 15 reps18.1 kg x 15 reps40 lb x 15 reps (+45 pts)

Seated Bent-Over Rear Delt Raise:

• 25 lb x 15 reps11.3 kg x 15 reps25 lb x 15 reps (+9 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+9 pts)
• 30 lb x 12 reps13.6 kg x 12 reps30 lb x 12 reps (+9 pts)
• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+9 pts)

Alternate Hammer Dumbbell Curl:

• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+19 pts)
• 50 lb x 10 reps22.7 kg x 10 reps50 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)
• SS3

Dumbbell 2-Arm Triceps Extension:

• 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)
• 75 lb x 12 reps34 kg x 12 reps75 lb x 12 reps (+13 pts)
• 80 lb x 12 reps36.3 kg x 12 reps80 lb x 12 reps (+13 pts)
• SS3

Tricep Dumbbell Kickback:

• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+24 pts)
• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+24 pts)
• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+24 pts)
• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+24 pts)
• SS3

Standing One-Arm Dumbbell Curl Over Incline Bench:

• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+29 pts)
• 37.5 lb x 10 reps17 kg x 10 reps37.5 lb x 10 reps (+30 pts)
• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+30 pts)
• 45 lb x 10 reps20.4 kg x 10 reps45 lb x 10 reps (+31 pts)
• SS3

Glute Kickback:

• 100 lb x 12 reps45.4 kg x 12 reps100 lb x 12 reps (+15 pts)
• 100 lb x 12 reps45.4 kg x 12 reps100 lb x 12 reps (+15 pts)
• 110 lb x 20 reps49.9 kg x 20 reps110 lb x 20 reps (+18 pts)
• 110 lb x 15 reps49.9 kg x 15 reps110 lb x 15 reps (+17 pts)
• SS4

Abductor Machine:

• 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)
• 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)
• SS4

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 12 reps269 kg x 12 reps593 lb x 12 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)
• 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)

Hiking:

• 0:50:00 || 4.1 mi || moderate hills || 35 lb0:50:00 || 4.1 mi || moderate hills || 35 lb0:50:00 || 4.1 mi || moderate hills || 35 lb (+463 pts)
• Laurel Falls

Cycling (stationary):

• 0:30:05 || 6.2 mi || 12.5 mph || 102 BPM || 4 %0:30:05 || 6.2 mi || 12.5 mph || 102 BPM || 4 %0:30:05 || 6.2 mi || 12.5 mph || 102 BPM || 4 % (+125 pts)
• 0:30:01 || 6.8 mi || 14 mph || 105 BPM || 4 %0:30:01 || 6.8 mi || 14 mph || 105 BPM || 4 %0:30:01 || 6.8 mi || 14 mph || 105 BPM || 4 % (+164 pts)
• session 1 was Friday night; session 2 was Sat night