May 3 - Friday Workout

https://www.fitocracy.com/entry/21904587/

Stretching:

• 0:05:000:05:000:05:00 (+2 pts)
• 0:10:000:10:000:10:00 (+2 pts)
• 0:05:000:05:000:05:00 (+2 pts)
• session 2 in sauna - aw yeah, that was relaxing.

Barbell Deadlift:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+82 pts)
• 225 lb x 10 reps102.1 kg x 10 reps225 lb x 10 reps (+142 pts)
• 295 lb x 5 reps133.8 kg x 5 reps295 lb x 5 reps (+194 pts)
• 315 lb x 5 reps142.9 kg x 5 reps315 lb x 5 reps (+222 pts)
• 335 lb x 5 reps152 kg x 5 reps335 lb x 5 reps (+254 pts)

Machine Hack Squat:

• 115 lb x 10 reps52.2 kg x 10 reps115 lb x 10 reps (+25 pts)
• 125 lb x 10 reps56.7 kg x 10 reps125 lb x 10 reps (+27 pts)
• 135 lb x 10 reps61.2 kg x 10 reps135 lb x 10 reps (+29 pts)
• 145 lb x 10 reps65.8 kg x 10 reps145 lb x 10 reps (+31 pts)
• machine front squat; SS1

Leg Extensions:

• 150 lb x 15 reps68 kg x 15 reps150 lb x 15 reps (+22 pts)
• 170 lb x 10 reps77.1 kg x 10 reps170 lb x 10 reps (+24 pts)
• 175 lb x 10 reps79.4 kg x 10 reps175 lb x 10 reps (+25 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+26 pts)
• SS1

V-Squat Machine:

• 254 lb x 12 reps115.2 kg x 12 reps254 lb x 12 reps (+80 pts)
• 344 lb x 10 reps156 kg x 10 reps344 lb x 10 reps (+143 pts)
• 364 lb x 10 reps165.1 kg x 10 reps364 lb x 10 reps (+163 pts)
• 414 lb x 8 reps187.8 kg x 8 reps414 lb x 8 reps (+220 pts)
• SS2

Standing Leg Curl:

• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+13 pts)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+13 pts)
• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+14 pts)
• 115 lb x 8 reps52.2 kg x 8 reps115 lb x 8 reps (+16 pts)
• SS2

Calf Press On The Leg Press Machine:

• 503 lb x 15 reps228.2 kg x 15 reps503 lb x 15 reps (+73 pts)
• 593 lb x 12 reps269 kg x 12 reps593 lb x 12 reps (+100 pts)
• 593 lb x 12 reps269 kg x 12 reps593 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 12 reps300.7 kg x 12 reps663 lb x 12 reps (+100 pts)
• 663 lb x 12 reps300.7 kg x 12 reps663 lb x 12 reps (+100 pts)

Seated Calf Raise:

• 205 lb x 12 reps93 kg x 12 reps205 lb x 12 reps (+31 pts)
• 205 lb x 12 reps93 kg x 12 reps205 lb x 12 reps (+31 pts)
• 215 lb x 10 reps97.5 kg x 10 reps215 lb x 10 reps (+33 pts)
• 215 lb x 10 reps97.5 kg x 10 reps215 lb x 10 reps (+33 pts)
• 215 lb x 10 reps97.5 kg x 10 reps215 lb x 10 reps (+33 pts)

Weighted Decline Crunch:

• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+49 pts)
• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+49 pts)
• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+49 pts)
• SS3

Reverse Crunch:

• 20 reps20 reps20 reps (+26 pts)
• 20 reps20 reps20 reps (+26 pts)
• 20 reps20 reps20 reps (+26 pts)
• *hanging reverse crunches; SS3

Dumbbell Side Bend:

• 40 lb x 20 reps18.1 kg x 20 reps40 lb x 20 reps (+34 pts)
• 40 lb x 20 reps18.1 kg x 20 reps40 lb x 20 reps (+34 pts)
• 40 lb x 20 reps18.1 kg x 20 reps40 lb x 20 reps (+34 pts)
• SS3

Hyperextension:

• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• part of a 5 min nonstop roman chair exercise

Reverse Hyperextension:

• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• part of a 5 min nonstop roman chair exercise

Oblique Crunch:

• 15 reps15 reps15 reps (+7 pts)
• 15 reps15 reps15 reps (+7 pts)
• 15 reps15 reps15 reps (+7 pts)
• 15 reps15 reps15 reps (+7 pts)
• 15 reps15 reps15 reps (+7 pts)
• 15 reps15 reps15 reps (+7 pts)
• part of a 5 min nonstop roman chair exercise

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 exercises; 30 second stretching between each activity

Barbell Bench Press:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+84 pts)
• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+111 pts)
• 205 lb x 8 reps93 kg x 8 reps205 lb x 8 reps (+123 pts)
• 215 lb x 8 reps97.5 kg x 8 reps215 lb x 8 reps (+131 pts)
• 225 lb x 6 reps102.1 kg x 6 reps225 lb x 6 reps (+131 pts)
• 240 lb x 4 reps108.9 kg x 4 reps240 lb x 4 reps (+125 pts)
• SS4

Wide-Grip Lat Pulldown:

• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+40 pts)
• 150 lb x 10 reps68 kg x 10 reps150 lb x 10 reps (+43 pts)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+46 pts)
• 165 lb x 10 reps74.8 kg x 10 reps165 lb x 10 reps (+47 pts)
• 175 lb x 10 reps79.4 kg x 10 reps175 lb x 10 reps (+50 pts)
• SS4

Incline Dumbbell Bench Press:

• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+82 pts)
• 80 lb x 8 reps36.3 kg x 8 reps80 lb x 8 reps (+91 pts)
• 90 lb x 8 reps40.8 kg x 8 reps90 lb x 8 reps (+104 pts)
• 95 lb x 8 reps43.1 kg x 8 reps95 lb x 8 reps (+111 pts)
• SS5

Close Grip Chin-Up:

• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+75 pts)
• 10 reps || weighted || 15 lb10 reps || weighted || 15 lb10 reps || weighted || 15 lb (+81 pts)
• 10 reps || weighted || 20 lb10 reps || weighted || 20 lb10 reps || weighted || 20 lb (+88 pts)
• 10 reps || weighted || 25 lb10 reps || weighted || 25 lb10 reps || weighted || 25 lb (+95 pts)
• SS5

Dumbbell Flyes:

• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+20 pts)
• 47.5 lb x 8 reps21.5 kg x 8 reps47.5 lb x 8 reps (+20 pts)
• 55 lb x 8 reps24.9 kg x 8 reps55 lb x 8 reps (+21 pts)
• 60 lb x 7 reps27.2 kg x 7 reps60 lb x 7 reps (+22 pts)

Bent-Arm Dumbbell Pullover:

• 55 lb x 15 reps24.9 kg x 15 reps55 lb x 15 reps (+24 pts)
• 60 lb x 15 reps27.2 kg x 15 reps60 lb x 15 reps (+24 pts)
• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+25 pts)
• 70 lb x 15 reps31.8 kg x 15 reps70 lb x 15 reps (+26 pts)
• SS6

Seated Cable Row:

• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+49 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+56 pts)
• 190 lb x 10 reps86.2 kg x 10 reps190 lb x 10 reps (+60 pts)
• 195 lb x 10 reps88.5 kg x 10 reps195 lb x 10 reps (+62 pts)
• SS6

Cable Crossover:

• 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)
• 85 lb x 8 reps38.6 kg x 8 reps85 lb x 8 reps (+13 pts)
• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+12 pts)
• SS7

Isolateral Plate Loaded Row:

• 220 lb x 12 reps99.8 kg x 12 reps220 lb x 12 reps (+81 pts)
• 270 lb x 10 reps122.5 kg x 10 reps270 lb x 10 reps (+111 pts)
• 290 lb x 8 reps131.5 kg x 8 reps290 lb x 8 reps (+122 pts)
• 290 lb x 8 reps131.5 kg x 8 reps290 lb x 8 reps (+122 pts)
• SS7

Smith Machine Bent Over Row:

• 135 lb x 12 reps61.2 kg x 12 reps135 lb x 12 reps (+39 pts)
• 155 lb x 10 reps70.3 kg x 10 reps155 lb x 10 reps (+44 pts)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+46 pts)
• 165 lb x 10 reps74.8 kg x 10 reps165 lb x 10 reps (+47 pts)