May 28 - Tuesday Workout

Stretching:

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

Seated Dumbbell Shoulder Press:

• 45 lb x 15 reps20.4 kg x 15 reps45 lb x 15 reps (+64 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)
• 80 lb x 6 reps36.3 kg x 6 reps80 lb x 6 reps (+87 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)
• SS1

Dumbbell Rear Delt Row:

• 75 lb x 8 reps34 kg x 8 reps75 lb x 8 reps (+20 pts)
• 75 lb x 8 reps34 kg x 8 reps75 lb x 8 reps (+20 pts)
• 75 lb x 8 reps34 kg x 8 reps75 lb x 8 reps (+20 pts)
• 75 lb x 8 reps34 kg x 8 reps75 lb x 8 reps (+20 pts)
• SS2

Seated Bent-Over Rear Delt Raise:

• 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)
• 30 lb x 8 reps13.6 kg x 8 reps30 lb x 8 reps (+9 pts)
• 40 lb x 8 reps18.1 kg x 8 reps40 lb x 8 reps (+9 pts)
• SS2

Machine Shoulder (Military) Press:

• 160 lb x 12 reps72.6 kg x 12 reps160 lb x 12 reps (+42 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+47 pts)
• 190 lb x 10 reps86.2 kg x 10 reps190 lb x 10 reps (+50 pts)
• 210 lb x 10 reps95.3 kg x 10 reps210 lb x 10 reps (+58 pts)
• SS3

Cable Seated Lateral Raise:

• 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)
• 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

EZ-Bar Curl:

• 55 lb x 15 reps24.9 kg x 15 reps55 lb x 15 reps (+18 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+18 pts)
• 75 lb x 8 reps34 kg x 8 reps75 lb x 8 reps (+18 pts)
• 85 lb x 6 reps38.6 kg x 6 reps85 lb x 6 reps (+18 pts)
• 55 lb x 20 reps24.9 kg x 20 reps55 lb x 20 reps (+19 pts)
• 55 lb x 12 reps24.9 kg x 12 reps55 lb x 12 reps (+17 pts)
• 55 lb x 10 reps24.9 kg x 10 reps55 lb x 10 reps (+17 pts)
• 55 lb x 6 reps24.9 kg x 6 reps55 lb x 6 reps (+15 pts)
• 55 lb x 6 reps24.9 kg x 6 reps55 lb x 6 reps (+15 pts)
• sets 1-4 = SS4; sets 5+ were I Go You Go with @Kringen

Lying Close-Grip Barbell Triceps Extension Behind The Head:

• 45 lb x 15 reps20.4 kg x 15 reps45 lb x 15 reps (+16 pts)
• 55 lb x 10 reps24.9 kg x 10 reps55 lb x 10 reps (+17 pts)
• 65 lb x 8 reps29.5 kg x 8 reps65 lb x 8 reps (+17 pts)
• 75 lb x 8 reps34 kg x 8 reps75 lb x 8 reps (+18 pts)
• SS4

Alternate Hammer Dumbbell Curl:

• 40 lb x 8 reps18.1 kg x 8 reps40 lb x 8 reps (+19 pts)
• 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)
• 50 lb x 8 reps22.7 kg x 8 reps50 lb x 8 reps (+21 pts)
• SS5

Bench Dip (Seated Dip):

• 15 reps15 reps15 reps (+21 pts)
• 15 reps15 reps15 reps (+21 pts)
• 15 reps15 reps15 reps (+21 pts)
• 20 reps20 reps20 reps (+30 pts)
• SS5

Triceps Pushdown - V-Bar Attachment:

• 80 lb x 8 reps36.3 kg x 8 reps80 lb x 8 reps (+12 pts)
• 95 lb x 8 reps43.1 kg x 8 reps95 lb x 8 reps (+14 pts)
• 80 lb x 8 reps36.3 kg x 8 reps80 lb x 8 reps (+12 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+12 pts)
• SS6

Reverse Grip Triceps Pushdown:

• 50 lb x 12 reps22.7 kg x 12 reps50 lb x 12 reps (+11 pts)
• 57.5 lb x 12 reps26.1 kg x 12 reps57.5 lb x 12 reps (+11 pts)
• 57.5 lb x 15 reps26.1 kg x 15 reps57.5 lb x 15 reps (+12 pts)
• 57.5 lb x 12 reps26.1 kg x 12 reps57.5 lb x 12 reps (+11 pts)
• SS6

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)
• SS7

Seated Dumbbell Palms-Up Wrist Curl:

• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 lb x 10 reps (+17 pts)
• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 lb x 10 reps (+17 pts)
• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 lb x 10 reps (+17 pts)
• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 lb x 10 reps (+17 pts)
• SS7

Seated Dumbbell Palms-Down Wrist Curl:

• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 lb x 10 reps (+17 pts)
• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 lb x 10 reps (+17 pts)
• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 lb x 10 reps (+17 pts)
• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 lb x 10 reps (+17 pts)
• SS7

Machine Calf Extension:

• 200 lb x 15 reps90.7 kg x 15 reps200 lb x 15 reps (+31 pts)
• 260 lb x 8 reps117.9 kg x 8 reps260 lb x 8 reps (+43 pts)
• 220 lb x 8 reps99.8 kg x 8 reps220 lb x 8 reps (+33 pts)
• 220 lb x 8 reps99.8 kg x 8 reps220 lb x 8 reps (+33 pts)
• ran out of time to finish calves :(

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)
• SS8

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)
• SS8

Other Cardio:

• 0:00:30 || The Gods Hate Me!0:00:30 || The Gods Hate Me!0:00:30 || The Gods Hate Me! (+2 pts)
• 0:00:30 || The Gods Hate Me!0:00:30 || The Gods Hate Me!0:00:30 || The Gods Hate Me! (+2 pts)
• 0:00:30 || The Gods Hate Me!0:00:30 || The Gods Hate Me!0:00:30 || The Gods Hate Me! (+2 pts)
• 0:00:30 || The Gods Hate Me!0:00:30 || The Gods Hate Me!0:00:30 || The Gods Hate Me! (+2 pts)
• SS8 - stomach vacuums

Other Bodyweight:

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