May 9 - Thursday Workout

https://www.fitocracy.com/entry/22172739/

Stretching:

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

Seated Dumbbell Shoulder Press:

• 40 lb x 15 reps18.1 kg x 15 reps40 lb x 15 reps (+57 pts)
• 50 lb x 12 reps22.7 kg x 12 reps50 lb x 12 reps (+63 pts)
• 55 lb x 12 reps24.9 kg x 12 reps55 lb x 12 reps (+67 pts)
• 55 lb x 12 reps24.9 kg x 12 reps55 lb x 12 reps (+67 pts)
• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+70 pts)
• SS1

Dumbbell Side Lateral Raise:

• 20 lb x 8 reps9.1 kg x 8 reps20 lb x 8 reps (+34 pts)
• 20 lb x 8 reps9.1 kg x 8 reps20 lb x 8 reps (+34 pts)
• 20 lb x 8 reps9.1 kg x 8 reps20 lb x 8 reps (+34 pts)
• 20 lb x 8 reps9.1 kg x 8 reps20 lb x 8 reps (+34 pts)
• SS1

Machine Shoulder (Military) Press:

• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+41 pts)
• 170 lb x 10 reps77.1 kg x 10 reps170 lb x 10 reps (+44 pts)
• 170 lb x 12 reps77.1 kg x 12 reps170 lb x 12 reps (+45 pts)
• 170 lb x 12 reps77.1 kg x 12 reps170 lb x 12 reps (+45 pts)
• SS2

Seated Bent-Over Rear Delt Raise:

• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+8 pts)
• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+8 pts)
• 20 lb x 12 reps9.1 kg x 12 reps20 lb x 12 reps (+9 pts)
• 20 lb x 12 reps9.1 kg x 12 reps20 lb x 12 reps (+9 pts)
• SS2

Smith Machine Upright Row:

• 75 lb x 12 reps34 kg x 12 reps75 lb x 12 reps (+20 pts)
• 75 lb x 12 reps34 kg x 12 reps75 lb x 12 reps (+20 pts)
• 75 lb x 10 reps34 kg x 10 reps75 lb x 10 reps (+19 pts)
• 75 lb x 10 reps34 kg x 10 reps75 lb x 10 reps (+19 pts)
• SS3

Front Cable Raise:

• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+9 pts)
• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+9 pts)
• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+9 pts)
• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+9 pts)
• SS3

EZ-Bar Curl:

• 45 lb x 30 reps20.4 kg x 30 reps45 lb x 30 reps (+19 pts)
• 45 lb x 23 reps20.4 kg x 23 reps45 lb x 23 reps (+18 pts)
• 45 lb x 22 reps20.4 kg x 22 reps45 lb x 22 reps (+18 pts)
• 45 lb x 18 reps20.4 kg x 18 reps45 lb x 18 reps (+17 pts)
• 45 lb x 16 reps20.4 kg x 16 reps45 lb x 16 reps (+17 pts)
• 45 lb x 15 reps20.4 kg x 15 reps45 lb x 15 reps (+16 pts)
• 45 lb x 15 reps20.4 kg x 15 reps45 lb x 15 reps (+16 pts)
• 45 lb x 12 reps20.4 kg x 12 reps45 lb x 12 reps (+16 pts)
• 45 lb x 11 reps20.4 kg x 11 reps45 lb x 11 reps (+16 pts)
• 45 lb x 7 reps20.4 kg x 7 reps45 lb x 7 reps (+14 pts)
• 45 lb x 7 reps20.4 kg x 7 reps45 lb x 7 reps (+14 pts)
• I go you go vs 2 other weightlifters @Kringen and @Bachman - they would rotate in and out, but I did not. All 10 sets done in approximately 3 mins. Thanks for motivating me for a few extra reps guys! 1st set was 37 reps, but Fito wouldn't let me log it.

Lying Barbell Triceps Extension ("Skullcrusher"):

• 65 lb x 12 reps29.5 kg x 12 reps65 lb x 12 reps (+12 pts)
• 75 lb x 6 reps34 kg x 6 reps75 lb x 6 reps (+11 pts)
• 65 lb x 8 reps29.5 kg x 8 reps65 lb x 8 reps (+11 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+12 pts)
• SS4; arms were just shot at this point; the pushdowns were actually done before this

One Arm Pronated Dumbbell Triceps Extension:

• 20 lb x 12 reps9.1 kg x 12 reps20 lb x 12 reps (+18 pts)
• 20 lb x 12 reps9.1 kg x 12 reps20 lb x 12 reps (+18 pts)
• 20 lb x 12 reps9.1 kg x 12 reps20 lb x 12 reps (+18 pts)
• 20 lb x 12 reps9.1 kg x 12 reps20 lb x 12 reps (+18 pts)
• SS4

Triceps Pushdown - Rope Attachment:

• 50 lb x 12 reps22.7 kg x 12 reps50 lb x 12 reps (+11 pts)
• 57.5 lb x 12 reps26.1 kg x 12 reps57.5 lb x 12 reps (+11 pts)
• 57.5 lb x 10 reps26.1 kg x 10 reps57.5 lb x 10 reps (+11 pts)
• 57.5 lb x 8 reps26.1 kg x 8 reps57.5 lb x 8 reps (+11 pts)
• SS5

Triceps Pushdown - V-Bar Attachment:

• 72.5 lb x 12 reps32.9 kg x 12 reps72.5 lb x 12 reps (+13 pts)
• 80 lb x 8 reps36.3 kg x 8 reps80 lb x 8 reps (+12 pts)
• 72.5 lb x 8 reps32.9 kg x 8 reps72.5 lb x 8 reps (+12 pts)
• 57.5 lb x 8 reps26.1 kg x 8 reps57.5 lb x 8 reps (+11 pts)
• SS5

Reverse Barbell Curl:

• 50 lb x 15 reps22.7 kg x 15 reps50 lb x 15 reps (+17 pts)
• 55 lb x 10 reps24.9 kg x 10 reps55 lb x 10 reps (+17 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)
• SS6

Palms-Down Dumbbell Wrist Curl Over A Bench:

• 22.5 lb x 12 reps10.2 kg x 12 reps22.5 lb x 12 reps (+18 pts)
• 22.5 lb x 12 reps10.2 kg x 12 reps22.5 lb x 12 reps (+18 pts)
• 22.5 lb x 12 reps10.2 kg x 12 reps22.5 lb x 12 reps (+18 pts)
• 22.5 lb x 12 reps10.2 kg x 12 reps22.5 lb x 12 reps (+18 pts)
• SS6

Palms-Up Dumbbell Wrist Curl Over A Bench:

• 22.5 lb x 12 reps10.2 kg x 12 reps22.5 lb x 12 reps (+18 pts)
• 22.5 lb x 12 reps10.2 kg x 12 reps22.5 lb x 12 reps (+18 pts)
• 22.5 lb x 12 reps10.2 kg x 12 reps22.5 lb x 12 reps (+18 pts)
• 22.5 lb x 12 reps10.2 kg x 12 reps22.5 lb x 12 reps (+18 pts)
• SS6

Seated Dumbbell Palms-Up Wrist Curl:

• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+19 pts)
• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+19 pts)
• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+19 pts)
• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+19 pts)
• SS6

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

Other Bodyweight:

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

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)
• 25 reps25 reps25 reps (+12 pts)
• 25 reps25 reps25 reps (+12 pts)