May 6 - Monday Workout

https://www.fitocracy.com/entry/22023900/

Stretching:

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

Barbell Squat:

• 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)
• 235 lb x 8 reps106.6 kg x 8 reps235 lb x 8 reps (+147 pts)
• 245 lb x 8 reps111.1 kg x 8 reps245 lb x 8 reps (+157 pts)
• 275 lb x 6 reps124.7 kg x 6 reps275 lb x 6 reps (+180 pts)
• 305 lb x 4 reps138.3 kg x 4 reps305 lb x 4 reps (+189 pts)

Machine Hack Squat:

• 135 lb x 10 reps61.2 kg x 10 reps135 lb x 10 reps (+29 pts)
• 135 lb x 10 reps61.2 kg x 10 reps135 lb x 10 reps (+29 pts)
• 135 lb x 8 reps61.2 kg x 8 reps135 lb x 8 reps (+28 pts)
• 135 lb x 8 reps61.2 kg x 8 reps135 lb x 8 reps (+28 pts)
• machine front squat; SS1

Stiff-Legged Barbell Deadlift:

• 155 lb x 10 reps70.3 kg x 10 reps155 lb x 10 reps (+89 pts)
• 205 lb x 10 reps93 kg x 10 reps205 lb x 10 reps (+124 pts)
• 215 lb x 10 reps97.5 kg x 10 reps215 lb x 10 reps (+133 pts)
• 225 lb x 10 reps102.1 kg x 10 reps225 lb x 10 reps (+142 pts)
• SS1

V-Squat Machine:

• 254 lb x 15 reps115.2 kg x 15 reps254 lb x 15 reps (+82 pts)
• 344 lb x 10 reps156 kg x 10 reps344 lb x 10 reps (+143 pts)
• 394 lb x 10 reps178.7 kg x 10 reps394 lb x 10 reps (+200 pts)
• 414 lb x 8 reps187.8 kg x 8 reps414 lb x 8 reps (+220 pts)
• 434 lb x 8 reps196.9 kg x 8 reps434 lb x 8 reps (+252 pts)
• SS2

Standing Leg Curl:

• 80 lb x 12 reps36.3 kg x 12 reps80 lb x 12 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)
• 115 lb x 8 reps52.2 kg x 8 reps115 lb x 8 reps (+16 pts)
• SS2

Leg Extensions:

• 150 lb x 15 reps68 kg x 15 reps150 lb x 15 reps (+22 pts)
• 170 lb x 12 reps77.1 kg x 12 reps170 lb x 12 reps (+25 pts)
• 185 lb x 12 reps83.9 kg x 12 reps185 lb x 12 reps (+27 pts)
• 200 lb x 12 reps90.7 kg x 12 reps200 lb x 12 reps (+30 pts)
• SS3

Seated Calf Raise:

• 205 lb x 15 reps93 kg x 15 reps205 lb x 15 reps (+33 pts)
• 215 lb x 15 reps97.5 kg x 15 reps215 lb x 15 reps (+35 pts)
• 215 lb x 15 reps97.5 kg x 15 reps215 lb x 15 reps (+35 pts)
• 215 lb x 15 reps97.5 kg x 15 reps215 lb x 15 reps (+35 pts)
• SS3

Calf Press On The Leg Press Machine:

• 643 lb x 12 reps291.7 kg x 12 reps643 lb x 12 reps (+100 pts)
• 643 lb x 12 reps291.7 kg x 12 reps643 lb x 12 reps (+100 pts)
• 643 lb x 10 reps291.7 kg x 10 reps643 lb x 10 reps (+100 pts)
• 643 lb x 10 reps291.7 kg x 10 reps643 lb x 10 reps (+100 pts)
• 643 lb x 10 reps291.7 kg x 10 reps643 lb x 10 reps (+100 pts)
• 643 lb x 10 reps291.7 kg x 10 reps643 lb x 10 reps (+100 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)
• 35 lb x 25 reps15.9 kg x 25 reps35 lb x 25 reps (+59 pts)
• SS4

Reverse Crunch:

• 25 reps25 reps25 reps (+32 pts)
• 25 reps25 reps25 reps (+32 pts)
• 25 reps25 reps25 reps (+32 pts)
• * hanging; SS4

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)
• 42.5 lb x 20 reps19.3 kg x 20 reps42.5 lb x 20 reps (+34 pts)
• SS4

Hyperextension:

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

Reverse Hyperextension:

• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• part of a nonstop 5 min roman chairs 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 nonstop 5 min roman chairs 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 each activity. 30 sec of stretching between each circuit

Decline Barbell Bench Press:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+56 pts)
• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+74 pts)
• 205 lb x 8 reps93 kg x 8 reps205 lb x 8 reps (+82 pts)
• 225 lb x 8 reps102.1 kg x 8 reps225 lb x 8 reps (+94 pts)
• 235 lb x 6 reps106.6 kg x 6 reps235 lb x 6 reps (+94 pts)
• 250 lb x 5 reps113.4 kg x 5 reps250 lb x 5 reps (+98 pts)
• SS5

Wide-Grip Chin-Up:

• 10 reps10 reps10 reps (+76 pts)
• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+90 pts)
• 10 reps || weighted || 15 lb10 reps || weighted || 15 lb10 reps || weighted || 15 lb (+98 pts)
• 10 reps || weighted || 20 lb10 reps || weighted || 20 lb10 reps || weighted || 20 lb (+106 pts)
• 8 reps || weighted || 25 lb8 reps || weighted || 25 lb8 reps || weighted || 25 lb (+86 pts)
• SS5

Dumbbell Bench Press:

• 85 lb x 12 reps38.6 kg x 12 reps85 lb x 12 reps (+103 pts)
• 100 lb x 7 reps45.4 kg x 7 reps100 lb x 7 reps (+116 pts)
• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+108 pts)
• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+108 pts)
• SS6

Close Grip Chin-Up:

• 10 reps || weighted || 25 lb10 reps || weighted || 25 lb10 reps || weighted || 25 lb (+95 pts)
• 10 reps || weighted || 15 lb10 reps || weighted || 15 lb10 reps || weighted || 15 lb (+81 pts)
• 10 reps || weighted || 15 lb10 reps || weighted || 15 lb10 reps || weighted || 15 lb (+81 pts)
• 10 reps || weighted || 15 lb10 reps || weighted || 15 lb10 reps || weighted || 15 lb (+81 pts)
• SS6

Decline Dumbbell Flyes:

• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+30 pts)
• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+30 pts)
• 55 lb x 8 reps24.9 kg x 8 reps55 lb x 8 reps (+32 pts)
• 65 lb x 6 reps29.5 kg x 6 reps65 lb x 6 reps (+32 pts)

Bent-Arm Dumbbell Pullover:

• 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)
• 70 lb x 15 reps31.8 kg x 15 reps70 lb x 15 reps (+26 pts)
• 75 lb x 15 reps34 kg x 15 reps75 lb x 15 reps (+27 pts)
• SS7

Seated Cable Row:

• 145 lb x 10 reps65.8 kg x 10 reps145 lb x 10 reps (+44 pts)
• 155 lb x 10 reps70.3 kg x 10 reps155 lb x 10 reps (+47 pts)
• 165 lb x 10 reps74.8 kg x 10 reps165 lb x 10 reps (+51 pts)
• 175 lb x 10 reps79.4 kg x 10 reps175 lb x 10 reps (+54 pts)
• SS7

Close-Grip Front Lat Pulldown:

• 150 lb x 10 reps68 kg x 10 reps150 lb x 10 reps (+21 pts)
• 150 lb x 10 reps68 kg x 10 reps150 lb x 10 reps (+21 pts)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+23 pts)
• 85 lb x 8 reps38.6 kg x 8 reps85 lb x 8 reps (+13 pts)
• drop set at the end

Other Weightlifting:

• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+15 pts)
• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+15 pts)
• 72.5 lb x 15 reps32.9 kg x 15 reps72.5 lb x 15 reps (+16 pts)
• 72.5 lb x 15 reps32.9 kg x 15 reps72.5 lb x 15 reps (+16 pts)
• serratus pulldowns; SS8

Smith Machine Bent Over Row:

• 135 lb x 10 reps61.2 kg x 10 reps135 lb x 10 reps (+38 pts)
• 135 lb x 10 reps61.2 kg x 10 reps135 lb x 10 reps (+38 pts)
• 135 lb x 10 reps61.2 kg x 10 reps135 lb x 10 reps (+38 pts)
• 135 lb x 10 reps61.2 kg x 10 reps135 lb x 10 reps (+38 pts)
• SS8

Dips - Chest Version:

• 15 reps || weighted || 25 lb15 reps || weighted || 25 lb15 reps || weighted || 25 lb (+113 pts)
• 10 reps || weighted || 35 lb10 reps || weighted || 35 lb10 reps || weighted || 35 lb (+80 pts)
• 10 reps || weighted || 45 lb10 reps || weighted || 45 lb10 reps || weighted || 45 lb (+92 pts)
• 10 reps || weighted || 45 lb10 reps || weighted || 45 lb10 reps || weighted || 45 lb (+92 pts)