Jun 3 - Monday Workout

https://www.fitocracy.com/entry/23269375/

Stretching:

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

Barbell Bench Press:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+84 pts)
• 205 lb x 10 reps93 kg x 10 reps205 lb x 10 reps (+127 pts)
• 225 lb x 8 reps102.1 kg x 8 reps225 lb x 8 reps (+141 pts)
• 235 lb x 5 reps106.6 kg x 5 reps235 lb x 5 reps (+132 pts)
• 240 lb x 4 reps108.9 kg x 4 reps240 lb x 4 reps (+125 pts)
• 205 lb x 8 reps93 kg x 8 reps205 lb x 8 reps (+123 pts)
• SS1; no spotter today :(

Wide-Grip Chin-Up:

• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+85 pts)
• 10 reps || weighted || 15 lb10 reps || weighted || 15 lb10 reps || weighted || 15 lb (+93 pts)
• 10 reps || weighted || 15 lb10 reps || weighted || 15 lb10 reps || weighted || 15 lb (+93 pts)
• 10 reps || weighted || 15 lb10 reps || weighted || 15 lb10 reps || weighted || 15 lb (+93 pts)
• 10 reps || weighted || 15 lb10 reps || weighted || 15 lb10 reps || weighted || 15 lb (+93 pts)
• 10 reps || weighted || 15 lb10 reps || weighted || 15 lb10 reps || weighted || 15 lb (+93 pts)
• SS1

Incline Dumbbell Bench Press:

• 65 lb x 12 reps29.5 kg x 12 reps65 lb x 12 reps (+79 pts)
• 75 lb x 12 reps34 kg x 12 reps75 lb x 12 reps (+90 pts)
• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+94 pts)
• 95 lb x 5 reps43.1 kg x 5 reps95 lb x 5 reps (+98 pts)
• 70 lb x 12 reps31.8 kg x 12 reps70 lb x 12 reps (+84 pts)
• SS2

Close Grip Chin-Up:

• 10 reps || weighted || 15 lb10 reps || weighted || 15 lb10 reps || weighted || 15 lb (+77 pts)
• 10 reps || weighted || 20 lb10 reps || weighted || 20 lb10 reps || weighted || 20 lb (+83 pts)
• 10 reps || weighted || 25 lb10 reps || weighted || 25 lb10 reps || weighted || 25 lb (+90 pts)
• 10 reps || weighted || 30 lb10 reps || weighted || 30 lb10 reps || weighted || 30 lb (+98 pts)
• SS2

Dumbbell Flyes:

• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+19 pts)
• 40 lb x 8 reps18.1 kg x 8 reps40 lb x 8 reps (+19 pts)
• 50 lb x 8 reps22.7 kg x 8 reps50 lb x 8 reps (+21 pts)
• 60 lb x 6 reps27.2 kg x 6 reps60 lb x 6 reps (+21 pts)

Bent-Arm Dumbbell Pullover:

• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+25 pts)
• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+25 pts)
• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+25 pts)
• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+25 pts)
• SS3

Standing one-arm Cable Rows :

• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+26 pts)
• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+26 pts)
• 42.5 lb x 10 reps19.3 kg x 10 reps42.5 lb x 10 reps (+27 pts)
• 42.5 lb x 10 reps19.3 kg x 10 reps42.5 lb x 10 reps (+27 pts)
• SS3

Cable Crossover:

• 60 lb x 12 reps27.2 kg x 12 reps60 lb x 12 reps (+12 pts)
• 60 lb x 12 reps27.2 kg x 12 reps60 lb x 12 reps (+12 pts)
• 60 lb x 12 reps27.2 kg x 12 reps60 lb x 12 reps (+12 pts)
• 60 lb x 12 reps27.2 kg x 12 reps60 lb x 12 reps (+12 pts)
• SS4

Machine MTS High Row:

• 140 lb x 12 reps63.5 kg x 12 reps140 lb x 12 reps (+37 pts)
• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+36 pts)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+41 pts)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+41 pts)
• SS4

Close-Grip Front Lat Pulldown:

• 120 lb x 12 reps54.4 kg x 12 reps120 lb x 12 reps (+18 pts)
• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+20 pts)
• 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)

Dips - Chest Version:

• 15 reps || weighted || 35 lb15 reps || weighted || 35 lb15 reps || weighted || 35 lb (+122 pts)
• 10 reps || weighted || 45 lb10 reps || weighted || 45 lb10 reps || weighted || 45 lb (+86 pts)
• 8 reps || weighted || 55 lb8 reps || weighted || 55 lb8 reps || weighted || 55 lb (+76 pts)
• 8 reps || weighted || 65 lb8 reps || weighted || 65 lb8 reps || weighted || 65 lb (+87 pts)

Barbell Squat:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+82 pts)
• 185 lb x 12 reps83.9 kg x 12 reps185 lb x 12 reps (+111 pts)
• 205 lb x 12 reps93 kg x 12 reps205 lb x 12 reps (+127 pts)
• 225 lb x 12 reps102.1 kg x 12 reps225 lb x 12 reps (+146 pts)
• 245 lb x 10 reps111.1 kg x 10 reps245 lb x 10 reps (+163 pts)
• 265 lb x 8 reps120.2 kg x 8 reps265 lb x 8 reps (+180 pts)
• legs pretty sore, kept the weight light and reps higher

Front Barbell Squat:

• 135 lb x 10 reps61.2 kg x 10 reps135 lb x 10 reps (+81 pts)
• 155 lb x 8 reps70.3 kg x 8 reps155 lb x 8 reps (+90 pts)
• 165 lb x 8 reps74.8 kg x 8 reps165 lb x 8 reps (+96 pts)
• 175 lb x 6 reps79.4 kg x 6 reps175 lb x 6 reps (+96 pts)
• SS5

Leg Extensions:

• 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)
• 165 lb x 10 reps74.8 kg x 10 reps165 lb x 10 reps (+23 pts)
• 170 lb x 10 reps77.1 kg x 10 reps170 lb x 10 reps (+24 pts)
• SS5

Barbell Lunges:

• 95 lb x 15 reps43.1 kg x 15 reps95 lb x 15 reps (+110 pts)
• 105 lb x 10 reps47.6 kg x 10 reps105 lb x 10 reps (+111 pts)
• 115 lb x 8 reps52.2 kg x 8 reps115 lb x 8 reps (+114 pts)
• 125 lb x 8 reps56.7 kg x 8 reps125 lb x 8 reps (+122 pts)
• 135 lb x 8 reps61.2 kg x 8 reps135 lb x 8 reps (+131 pts)

Abductor Machine:

• 80 lb x 15 reps36.3 kg x 15 reps80 lb x 15 reps (+12 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+13 pts)
• 110 lb x 8 reps49.9 kg x 8 reps110 lb x 8 reps (+14 pts)
• 110 lb x 10 reps49.9 kg x 10 reps110 lb x 10 reps (+14 pts)
• 110 lb x 10 reps49.9 kg x 10 reps110 lb x 10 reps (+14 pts)
• SS6

Standing Leg Curl:

• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+13 pts)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 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)
• SS6

Machine Calf Extension:

• 200 lb x 15 reps90.7 kg x 15 reps200 lb x 15 reps (+31 pts)
• 220 lb x 10 reps99.8 kg x 10 reps220 lb x 10 reps (+34 pts)
• 240 lb x 10 reps108.9 kg x 10 reps240 lb x 10 reps (+39 pts)
• 260 lb x 10 reps117.9 kg x 10 reps260 lb x 10 reps (+45 pts)
• SS7

Smith Machine Reverse Calf Raises:

• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+10 pts)
• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+10 pts)
• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+10 pts)
• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+10 pts)
• SS7

Calf Press On The Leg Press Machine:

• 593 lb x 10 reps269 kg x 10 reps593 lb x 10 reps (+100 pts)
• 593 lb x 10 reps269 kg x 10 reps593 lb x 10 reps (+100 pts)
• 593 lb x 10 reps269 kg x 10 reps593 lb x 10 reps (+100 pts)
• 593 lb x 10 reps269 kg x 10 reps593 lb x 10 reps (+100 pts)
• 593 lb x 10 reps269 kg x 10 reps593 lb x 10 reps (+100 pts)
• 613 lb x 10 reps278.1 kg x 10 reps613 lb x 10 reps (+100 pts)
• 613 lb x 10 reps278.1 kg x 10 reps613 lb x 10 reps (+100 pts)
• 613 lb x 10 reps278.1 kg x 10 reps613 lb x 10 reps (+100 pts)
• 613 lb x 10 reps278.1 kg x 10 reps613 lb x 10 reps (+100 pts)
• 613 lb x 10 reps278.1 kg x 10 reps613 lb x 10 reps (+100 pts)

Weighted Reverse Crunch:

• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+50 pts)
• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+50 pts)
• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+50 pts)
• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+50 pts)
• SS8

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)
• SS8

Dumbbell Side Bend:

• 45 lb x 25 reps20.4 kg x 25 reps45 lb x 25 reps (+37 pts)
• 45 lb x 25 reps20.4 kg x 25 reps45 lb x 25 reps (+37 pts)
• 45 lb x 25 reps20.4 kg x 25 reps45 lb x 25 reps (+37 pts)
• 50 lb x 25 reps22.7 kg x 25 reps50 lb x 25 reps (+38 pts)
• SS8

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

Walking:

• 0:18:58 || 1 mi || 89 BPM || moderate hills0:18:58 || 1 mi || 89 BPM || moderate hills0:18:58 || 1 mi || 89 BPM || moderate hills (+37 pts)
• 126 calories burned