May 7 - Tuesday Workout

https://www.fitocracy.com/entry/22074890/

Stretching:

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

Standing Barbell Shoulder Press (OHP):

• 95 lb x 15 reps43.1 kg x 15 reps95 lb x 15 reps (+86 pts)
• 115 lb x 10 reps52.2 kg x 10 reps115 lb x 10 reps (+93 pts)
• 135 lb x 8 reps61.2 kg x 8 reps135 lb x 8 reps (+103 pts)
• 140 lb x 8 reps63.5 kg x 8 reps140 lb x 8 reps (+106 pts)
• 150 lb x 6 reps68 kg x 6 reps150 lb x 6 reps (+106 pts)
• SS1

Dumbbell Side Lateral Raise:

• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+37 pts)
• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+37 pts)
• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+37 pts)
• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+37 pts)
• SS1

Machine Shoulder (Military) Press:

• 160 lb x 8 reps72.6 kg x 8 reps160 lb x 8 reps (+39 pts)
• 180 lb x 8 reps81.6 kg x 8 reps180 lb x 8 reps (+45 pts)
• 200 lb x 8 reps90.7 kg x 8 reps200 lb x 8 reps (+52 pts)
• 230 lb x 8 reps104.3 kg x 8 reps230 lb x 8 reps (+64 pts)
• SS2

Seated Bent-Over Rear Delt Raise:

• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+9 pts)
• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+9 pts)
• 35 lb x 8 reps15.9 kg x 8 reps35 lb x 8 reps (+9 pts)
• 40 lb x 8 reps18.1 kg x 8 reps40 lb x 8 reps (+9 pts)
• SS2

Barbell Shrug:

• 270 lb x 10 reps122.5 kg x 10 reps270 lb x 10 reps (+72 pts)
• 320 lb x 10 reps145.1 kg x 10 reps320 lb x 10 reps (+101 pts)
• 340 lb x 10 reps154.2 kg x 10 reps340 lb x 10 reps (+116 pts)
• 360 lb x 10 reps163.3 kg x 10 reps360 lb x 10 reps (+132 pts)
• SS3

Cable Seated Lateral Raise:

• 10 lb x 10 reps4.5 kg x 10 reps10 lb x 10 reps (+8 pts)
• 15 lb x 10 reps6.8 kg x 10 reps15 lb x 10 reps (+8 pts)
• 10 lb x 10 reps4.5 kg x 10 reps10 lb x 10 reps (+8 pts)
• 10 lb x 10 reps4.5 kg x 10 reps10 lb x 10 reps (+8 pts)
• *standing SS4

EZ-Bar Curl:

• 35 lb x 15 reps15.9 kg x 15 reps35 lb x 15 reps (+15 pts)
• 55 lb x 10 reps24.9 kg x 10 reps55 lb x 10 reps (+17 pts)
• 65 lb x 6 reps29.5 kg x 6 reps65 lb x 6 reps (+16 pts)
• 75 lb x 4 reps34 kg x 4 reps75 lb x 4 reps (+15 pts)
• SS5

Lying Barbell Triceps Extension ("Skullcrusher"):

• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+12 pts)
• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+13 pts)
• 85 lb x 6 reps38.6 kg x 6 reps85 lb x 6 reps (+12 pts)
• 85 lb x 6 reps38.6 kg x 6 reps85 lb x 6 reps (+12 pts)
• SS5

Alternate Hammer Dumbbell Curl:

• 35 lb x 8 reps15.9 kg x 8 reps35 lb x 8 reps (+19 pts)
• 45 lb x 8 reps20.4 kg x 8 reps45 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 8 reps27.2 kg x 8 reps60 lb x 8 reps (+22 pts)
• SS6

Triceps Pushdown - V-Bar Attachment:

• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+13 pts)
• 87.5 lb x 10 reps39.7 kg x 10 reps87.5 lb x 10 reps (+14 pts)
• 95 lb x 10 reps43.1 kg x 10 reps95 lb x 10 reps (+14 pts)
• 100 lb x 8 reps45.4 kg x 8 reps100 lb x 8 reps (+14 pts)
• SS6

Concentration Curls:

• 35 lb x 8 reps15.9 kg x 8 reps35 lb x 8 reps (+9 pts)
• 35 lb x 8 reps15.9 kg x 8 reps35 lb x 8 reps (+9 pts)
• 37.5 lb x 8 reps17 kg x 8 reps37.5 lb x 8 reps (+9 pts)
• 42.5 lb x 8 reps19.3 kg x 8 reps42.5 lb x 8 reps (+10 pts)
• SS7

Lying Dumbbell Tricep Extension:

• 35 lb x 8 reps15.9 kg x 8 reps35 lb x 8 reps (+19 pts)
• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+19 pts)
• 35 lb x 12 reps15.9 kg x 12 reps35 lb x 12 reps (+20 pts)
• 35 lb x 12 reps15.9 kg x 12 reps35 lb x 12 reps (+20 pts)
• SS7

Reverse Barbell Curl:

• 55 lb x 10 reps24.9 kg x 10 reps55 lb x 10 reps (+17 pts)
• 75 lb x 10 reps34 kg x 10 reps75 lb x 10 reps (+19 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+18 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+18 pts)
• SS8

Palms-Down Dumbbell Wrist Curl Over A Bench:

• 17.5 lb x 12 reps7.9 kg x 12 reps17.5 lb x 12 reps (+18 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)
• SS8

Palms-Up Dumbbell Wrist Curl Over A Bench:

• 17.5 lb x 12 reps7.9 kg x 12 reps17.5 lb x 12 reps (+18 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)
• SS8

Seated Dumbbell Palms-Up Wrist Curl:

• 22.5 lb x 10 reps10.2 kg x 10 reps22.5 lb x 10 reps (+18 pts)
• 22.5 lb x 10 reps10.2 kg x 10 reps22.5 lb x 10 reps (+18 pts)
• 22.5 lb x 10 reps10.2 kg x 10 reps22.5 lb x 10 reps (+18 pts)
• 22.5 lb x 10 reps10.2 kg x 10 reps22.5 lb x 10 reps (+18 pts)
• SS8

Calf Press On The Leg Press Machine:

• 593 lb x 15 reps269 kg x 15 reps593 lb x 15 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)
• 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)

Machine Calf Extension:

• 200 lb x 15 reps90.7 kg x 15 reps200 lb x 15 reps (+31 pts)
• 240 lb x 10 reps108.9 kg x 10 reps240 lb x 10 reps (+39 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)

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 activities, 30 sec rest between 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)
• SS9

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)
• SS9

Other Bodyweight:

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

Oblique Crunch:

• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)