May 8 - Wednesday Workout

https://www.fitocracy.com/entry/22125222/

Stretching:

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

Incline Dumbbell Bench Press:

• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+81 pts)
• 75 lb x 10 reps34 kg x 10 reps75 lb x 10 reps (+88 pts)
• 90 lb x 8 reps40.8 kg x 8 reps90 lb x 8 reps (+104 pts)
• 90 lb x 8 reps40.8 kg x 8 reps90 lb x 8 reps (+104 pts)
• 100 lb x 6 reps45.4 kg x 6 reps100 lb x 6 reps (+111 pts)
• SS1

Close-Grip Front Lat Pulldown:

• 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)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+23 pts)
• SS1

Close Grip Chin-Up:

• 10 reps10 reps10 reps (+63 pts)
• 10 reps10 reps10 reps (+63 pts)
• SS1; waiting for CG pulldown

Barbell Incline Bench Press:

• 135 lb x 10 reps61.2 kg x 10 reps135 lb x 10 reps (+79 pts)
• 175 lb x 2 reps79.4 kg x 2 reps175 lb x 2 reps (+60 pts)
• 175 lb x 2 reps79.4 kg x 2 reps175 lb x 2 reps (+60 pts)
• 175 lb x 1 reps79.4 kg x 1 reps175 lb x 1 reps (+48 pts)
• 165 lb x 2 reps74.8 kg x 2 reps165 lb x 2 reps (+56 pts)
• 165 lb x 1 reps74.8 kg x 1 reps165 lb x 1 reps (+45 pts)
• 135 lb x 10 reps61.2 kg x 10 reps135 lb x 10 reps (+79 pts)
• using rest/pause method; elapsed time between set 1-6 was approximately 1 minute. Additional set at the end with wide grip.

Decline Barbell Bench Press:

• 205 lb x 10 reps93 kg x 10 reps205 lb x 10 reps (+85 pts)
• 215 lb x 8 reps97.5 kg x 8 reps215 lb x 8 reps (+88 pts)
• 225 lb x 8 reps102.1 kg x 8 reps225 lb x 8 reps (+94 pts)
• 245 lb x 5 reps111.1 kg x 5 reps245 lb x 5 reps (+95 pts)
• SS2

Wide-Grip Lat Pulldown:

• 120 lb x 12 reps54.4 kg x 12 reps120 lb x 12 reps (+36 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)
• 180 lb x 7 reps81.6 kg x 7 reps180 lb x 7 reps (+49 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+30 pts)
• SS2; drop set at the end

Incline Dumbbell Flyes:

• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+20 pts)
• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+20 pts)
• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+20 pts)
• 35 lb x 12 reps15.9 kg x 12 reps35 lb x 12 reps (+20 pts)

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)
• 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)
• SS3

Seated Cable Row:

• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+49 pts)
• 165 lb x 10 reps74.8 kg x 10 reps165 lb x 10 reps (+51 pts)
• 170 lb x 10 reps77.1 kg x 10 reps170 lb x 10 reps (+52 pts)
• 175 lb x 10 reps79.4 kg x 10 reps175 lb x 10 reps (+54 pts)
• SS3

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

Seated Calf Raise:

• 205 lb x 15 reps93 kg x 15 reps205 lb x 15 reps (+33 pts)
• 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)
• SS4

Pendlay Row:

• 135 lb x 10 reps61.2 kg x 10 reps135 lb x 10 reps (+58 pts)
• 155 lb x 10 reps70.3 kg x 10 reps155 lb x 10 reps (+66 pts)
• 155 lb x 10 reps70.3 kg x 10 reps155 lb x 10 reps (+66 pts)
• 155 lb x 10 reps70.3 kg x 10 reps155 lb x 10 reps (+66 pts)
• SS5

Calf Press On The Leg Press Machine:

• 548 lb x 15 reps248.6 kg x 15 reps548 lb x 15 reps (+99 pts)
• 598 lb x 12 reps271.2 kg x 12 reps598 lb x 12 reps (+100 pts)
• 598 lb x 12 reps271.2 kg x 12 reps598 lb x 12 reps (+100 pts)
• 598 lb x 12 reps271.2 kg x 12 reps598 lb x 12 reps (+100 pts)
• 598 lb x 10 reps271.2 kg x 10 reps598 lb x 10 reps (+100 pts)
• 598 lb x 10 reps271.2 kg x 10 reps598 lb x 10 reps (+100 pts)
• 598 lb x 10 reps271.2 kg x 10 reps598 lb x 10 reps (+100 pts)
• 598 lb x 10 reps271.2 kg x 10 reps598 lb x 10 reps (+100 pts)
• 508 lb x 10 reps230.4 kg x 10 reps508 lb x 10 reps (+71 pts)
• SS5; drop set at the end

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

V-Up:

• 25 reps25 reps25 reps (+17 pts)
• 25 reps25 reps25 reps (+17 pts)
• 25 reps25 reps25 reps (+17 pts)
• 25 reps25 reps25 reps (+17 pts)
• SS6

Knee Tuck:

• 25 reps25 reps25 reps (+5 pts)
• 25 reps25 reps25 reps (+5 pts)
• 25 reps25 reps25 reps (+5 pts)
• 25 reps25 reps25 reps (+5 pts)
• SS6

Oblique V-Ups:

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