May 29 - Wednesday Workout

https://www.fitocracy.com/entry/23062338/

Stretching:

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

Barbell Bench Press:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+84 pts)
• 225 lb x 4 reps102.1 kg x 4 reps225 lb x 4 reps (+113 pts)
• 275 lb x 1 reps124.7 kg x 1 reps275 lb x 1 reps (+95 pts)
• 30 lb x 1 reps13.6 kg x 1 reps30 lb x 1 reps (+18 pts)
• 285 lb x 1 reps129.3 kg x 1 reps285 lb x 1 reps (+101 pts)
• 225 lb x 6 reps102.1 kg x 6 reps225 lb x 6 reps (+131 pts)
• 195 lb x 10 reps88.5 kg x 10 reps195 lb x 10 reps (+119 pts)
• 195 lb x 10 reps88.5 kg x 10 reps195 lb x 10 reps (+119 pts)
• Had a little assistance on set 4 @ 300 lbs, so I am not counting it.

Incline Dumbbell Bench Press:

• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+82 pts)
• 75 lb x 10 reps34 kg x 10 reps75 lb x 10 reps (+88 pts)
• 85 lb x 5 reps38.6 kg x 5 reps85 lb x 5 reps (+85 pts)
• 75 lb x 10 reps34 kg x 10 reps75 lb x 10 reps (+88 pts)
• SS1

Close Grip Chin-Up:

• 12 reps || weighted || 10 lb12 reps || weighted || 10 lb12 reps || weighted || 10 lb (+90 pts)
• 12 reps || weighted || 15 lb12 reps || weighted || 15 lb12 reps || weighted || 15 lb (+97 pts)
• 10 reps || weighted || 20 lb10 reps || weighted || 20 lb10 reps || weighted || 20 lb (+83 pts)
• 10 reps || weighted || 25 lb10 reps || weighted || 25 lb10 reps || weighted || 25 lb (+90 pts)
• SS1

Dumbbell Flyes:

• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+19 pts)
• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+20 pts)
• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+20 pts)
• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+20 pts)
• SS2

Wide-Grip Pull-Up:

• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+94 pts)
• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+94 pts)
• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+94 pts)
• 10 reps10 reps10 reps (+79 pts)
• 10 reps10 reps10 reps (+79 pts)
• SS2

Bent-Arm Dumbbell Pullover:

• 60 lb x 15 reps27.2 kg x 15 reps60 lb x 15 reps (+24 pts)
• 60 lb x 15 reps27.2 kg x 15 reps60 lb x 15 reps (+24 pts)
• 60 lb x 15 reps27.2 kg x 15 reps60 lb x 15 reps (+24 pts)
• 60 lb x 15 reps27.2 kg x 15 reps60 lb x 15 reps (+24 pts)
• SS3

Close-Grip Front Lat Pulldown:

• 120 lb x 10 reps54.4 kg x 10 reps120 lb x 10 reps (+17 pts)
• 130 lb x 10 reps59 kg x 10 reps130 lb x 10 reps (+18 pts)
• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+20 pts)
• 150 lb x 10 reps68 kg x 10 reps150 lb x 10 reps (+21 pts)
• SS3

Dips - Chest Version:

• 35 reps || weighted || 15 lb35 reps || weighted || 15 lb35 reps || weighted || 15 lb (+246 pts)
• 35 reps || weighted || 15 lb35 reps || weighted || 15 lb35 reps || weighted || 15 lb (+246 pts)
• 35 reps || weighted || 15 lb35 reps || weighted || 15 lb35 reps || weighted || 15 lb (+246 pts)
• 35 reps || weighted || 15 lb35 reps || weighted || 15 lb35 reps || weighted || 15 lb (+246 pts)
• SS4

T-Bar Row:

• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+32 pts)
• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+32 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+34 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+34 pts)
• SS4

Isolateral Plate Loaded Row:

• 200 lb x 15 reps90.7 kg x 15 reps200 lb x 15 reps (+73 pts)
• 220 lb x 10 reps99.8 kg x 10 reps220 lb x 10 reps (+79 pts)
• 250 lb x 10 reps113.4 kg x 10 reps250 lb x 10 reps (+97 pts)
• 270 lb x 10 reps122.5 kg x 10 reps270 lb x 10 reps (+111 pts)

Barbell Squat:

• 135 lb x 20 reps61.2 kg x 20 reps135 lb x 20 reps (+86 pts)
• 185 lb x 15 reps83.9 kg x 15 reps185 lb x 15 reps (+115 pts)
• 205 lb x 12 reps93 kg x 12 reps205 lb x 12 reps (+127 pts)
• 225 lb x 10 reps102.1 kg x 10 reps225 lb x 10 reps (+142 pts)

Front Barbell Squat:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+86 pts)
• 145 lb x 10 reps65.8 kg x 10 reps145 lb x 10 reps (+87 pts)
• 155 lb x 8 reps70.3 kg x 8 reps155 lb x 8 reps (+90 pts)
• 165 lb x 8 reps74.8 kg x 8 reps165 lb x 8 reps (+96 pts)
• 185 lb x 6 reps83.9 kg x 6 reps185 lb x 6 reps (+103 pts)
• SS5

Leg Extensions:

• 120 lb x 15 reps54.4 kg x 15 reps120 lb x 15 reps (+18 pts)
• 125 lb x 10 reps56.7 kg x 10 reps125 lb x 10 reps (+18 pts)
• 135 lb x 8 reps61.2 kg x 8 reps135 lb x 8 reps (+18 pts)
• 150 lb x 8 reps68 kg x 8 reps150 lb x 8 reps (+20 pts)
• 165 lb x 8 reps74.8 kg x 8 reps165 lb x 8 reps (+22 pts)
• SS5

Standing Leg Curl:

• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+12 pts)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+13 pts)
• 90 lb x 8 reps40.8 kg x 8 reps90 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)
• SS6

Glute Kickback:

• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+13 pts)
• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+14 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+15 pts)
• 110 lb x 10 reps49.9 kg x 10 reps110 lb x 10 reps (+16 pts)
• 120 lb x 10 reps54.4 kg x 10 reps120 lb x 10 reps (+17 pts)
• SS6

Abductor Machine:

• 100 lb x 12 reps45.4 kg x 12 reps100 lb x 12 reps (+14 pts)
• 110 lb x 12 reps49.9 kg x 12 reps110 lb x 12 reps (+15 pts)
• 110 lb x 12 reps49.9 kg x 12 reps110 lb x 12 reps (+15 pts)
• 110 lb x 12 reps49.9 kg x 12 reps110 lb x 12 reps (+15 pts)
• 80 lb x 20 reps36.3 kg x 20 reps80 lb x 20 reps (+13 pts)
• SS7

Calf Press On The Leg Press Machine:

• 793 lb x 10 reps359.7 kg x 10 reps793 lb x 10 reps (+100 pts)
• 793 lb x 10 reps359.7 kg x 10 reps793 lb x 10 reps (+100 pts)
• 793 lb x 10 reps359.7 kg x 10 reps793 lb x 10 reps (+100 pts)
• 793 lb x 10 reps359.7 kg x 10 reps793 lb x 10 reps (+100 pts)
• 793 lb x 8 reps359.7 kg x 8 reps793 lb x 8 reps (+100 pts)
• 793 lb x 8 reps359.7 kg x 8 reps793 lb x 8 reps (+100 pts)
• 793 lb x 8 reps359.7 kg x 8 reps793 lb x 8 reps (+100 pts)
• 793 lb x 10 reps359.7 kg x 10 reps793 lb x 10 reps (+100 pts)
• 793 lb x 10 reps359.7 kg x 10 reps793 lb x 10 reps (+100 pts)
• 793 lb x 10 reps359.7 kg x 10 reps793 lb x 10 reps (+100 pts)
• 793 lb x 10 reps359.7 kg x 10 reps793 lb x 10 reps (+100 pts)
• 793 lb x 10 reps359.7 kg x 10 reps793 lb x 10 reps (+100 pts)
• SS7

Seated Calf Raise:

• 165 lb x 25 reps74.8 kg x 25 reps165 lb x 25 reps (+27 pts)
• 185 lb x 15 reps83.9 kg x 15 reps185 lb x 15 reps (+28 pts)
• 205 lb x 12 reps93 kg x 12 reps205 lb x 12 reps (+31 pts)
• 235 lb x 10 reps106.6 kg x 10 reps235 lb x 10 reps (+38 pts)
• 305 lb x 4 reps138.3 kg x 4 reps305 lb x 4 reps (+47 pts)

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)
• SS8; no rest between any sets

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)
• SS8; no rest between any sets *hanging

Dumbbell Side Bend:

• 45 lb x 25 reps20.4 kg x 25 reps45 lb x 25 reps (+37 pts)
• 45 lb x 25 reps20.4 kg x 25 reps45 lb x 25 reps (+37 pts)
• 45 lb x 25 reps20.4 kg x 25 reps45 lb x 25 reps (+37 pts)
• 45 lb x 25 reps20.4 kg x 25 reps45 lb x 25 reps (+37 pts)
• SS8; no rest between any sets

Hyperextension:

• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)