May 4 - Saturday Workout

https://www.fitocracy.com/entry/22011584/

 

Stretching:

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

Seated Dumbbell Shoulder Press:

• 40 lb x 15 reps18.1 kg x 15 reps40 lb x 15 reps (+57 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+75 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+75 pts)
• 75 lb x 8 reps34 kg x 8 reps75 lb x 8 reps (+83 pts)
• 75 lb x 6 reps34 kg x 6 reps75 lb x 6 reps (+77 pts)

Front Dumbbell Raise:

• 25 lb x 8 reps11.3 kg x 8 reps25 lb x 8 reps (+17 pts)
• 30 lb x 8 reps13.6 kg x 8 reps30 lb x 8 reps (+18 pts)
• 35 lb x 8 reps15.9 kg x 8 reps35 lb x 8 reps (+19 pts)
• 35 lb x 8 reps15.9 kg x 8 reps35 lb x 8 reps (+19 pts)

Machine Shoulder (Military) Press:

• 170 lb x 12 reps77.1 kg x 12 reps170 lb x 12 reps (+45 pts)
• 190 lb x 12 reps86.2 kg x 12 reps190 lb x 12 reps (+52 pts)
• 200 lb x 12 reps90.7 kg x 12 reps200 lb x 12 reps (+55 pts)
• 180 lb x 12 reps81.6 kg x 12 reps180 lb x 12 reps (+48 pts)
• 180 lb x 12 reps81.6 kg x 12 reps180 lb x 12 reps (+48 pts)

Triceps Pushdown - Rope Attachment:

• 50 lb x 15 reps22.7 kg x 15 reps50 lb x 15 reps (+11 pts)
• 50 lb x 15 reps22.7 kg x 15 reps50 lb x 15 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)

Cable Rope Overhead Triceps Extension:

• 50 lb x 15 reps22.7 kg x 15 reps50 lb x 15 reps (+11 pts)
• 57.5 lb x 12 reps26.1 kg x 12 reps57.5 lb x 12 reps (+11 pts)
• 65 lb x 12 reps29.5 kg x 12 reps65 lb x 12 reps (+12 pts)
• 72.5 lb x 12 reps32.9 kg x 12 reps72.5 lb x 12 reps (+13 pts)

Triceps Pushdown - V-Bar Attachment:

• 65 lb x 12 reps29.5 kg x 12 reps65 lb x 12 reps (+12 pts)
• 72.5 lb x 10 reps32.9 kg x 10 reps72.5 lb x 10 reps (+12 pts)
• 72.5 lb x 10 reps32.9 kg x 10 reps72.5 lb x 10 reps (+12 pts)
• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+10 pts)

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 each activity. 30 sec rest between each circuit

Stair Machine:

• 0:10:030:10:030:10:03 (+49 pts)
• 1.14 miles of stairs; level 12; 55 flights of stairs