May 1 - Wednesday Workout

https://www.fitocracy.com/entry/21780940/

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)
• 85 lb x 8 reps38.6 kg x 8 reps85 lb x 8 reps (+97 pts)
• 90 lb x 8 reps40.8 kg x 8 reps90 lb x 8 reps (+104 pts)
• 95 lb x 6 reps43.1 kg x 6 reps95 lb x 6 reps (+104 pts)
• 95 lb x 5 reps43.1 kg x 5 reps95 lb x 5 reps (+98 pts)
• SS1

Wide-Grip Chin-Up:

• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+90 pts)
• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+90 pts)
• 10 reps10 reps10 reps (+76 pts)
• 10 reps10 reps10 reps (+76 pts)
• SS1

Dumbbell Bench Press:

• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+92 pts)
• 85 lb x 8 reps38.6 kg x 8 reps85 lb x 8 reps (+95 pts)
• 90 lb x 8 reps40.8 kg x 8 reps90 lb x 8 reps (+101 pts)
• 100 lb x 6 reps45.4 kg x 6 reps100 lb x 6 reps (+108 pts)
• SS2

Close Grip Chin-Up:

• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+75 pts)
• 10 reps10 reps10 reps (+63 pts)
• 10 reps10 reps10 reps (+63 pts)
• 10 reps10 reps10 reps (+63 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)
• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+20 pts)
• 50 lb x 6 reps22.7 kg x 6 reps50 lb x 6 reps (+19 pts)

Bent-Arm Dumbbell Pullover:

• 50 lb x 15 reps22.7 kg x 15 reps50 lb x 15 reps (+23 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)
• 75 lb x 15 reps34 kg x 15 reps75 lb x 15 reps (+27 pts)
• SS3

Seated Cable Row:

• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+49 pts)
• 170 lb x 10 reps77.1 kg x 10 reps170 lb x 10 reps (+52 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+56 pts)
• 190 lb x 10 reps86.2 kg x 10 reps190 lb x 10 reps (+60 pts)
• SS3

Dips - Chest Version:

• 15 reps || weighted || 25 lb15 reps || weighted || 25 lb15 reps || weighted || 25 lb (+113 pts)
• 10 reps || weighted || 25 lb10 reps || weighted || 25 lb10 reps || weighted || 25 lb (+69 pts)
• 8 reps || weighted || 25 lb8 reps || weighted || 25 lb8 reps || weighted || 25 lb (+53 pts)
• 8 reps || weighted || 25 lb8 reps || weighted || 25 lb8 reps || weighted || 25 lb (+53 pts)

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)
• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+20 pts)
• SS4

Calf Press On The Leg Press Machine:

• 568 lb x 12 reps257.6 kg x 12 reps568 lb x 12 reps (+100 pts)
• 568 lb x 12 reps257.6 kg x 12 reps568 lb x 12 reps (+100 pts)
• 568 lb x 12 reps257.6 kg x 12 reps568 lb x 12 reps (+100 pts)
• 568 lb x 12 reps257.6 kg x 12 reps568 lb x 12 reps (+100 pts)
• 568 lb x 12 reps257.6 kg x 12 reps568 lb x 12 reps (+100 pts)
• SS4

Reverse Flyes:

• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+16 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+16 pts)
• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+17 pts)
• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+17 pts)
• SS5

Seated Calf Raise:

• 210 lb x 10 reps95.3 kg x 10 reps210 lb x 10 reps (+32 pts)
• 210 lb x 10 reps95.3 kg x 10 reps210 lb x 10 reps (+32 pts)
• 210 lb x 10 reps95.3 kg x 10 reps210 lb x 10 reps (+32 pts)
• 210 lb x 10 reps95.3 kg x 10 reps210 lb x 10 reps (+32 pts)
• SS5

Machine Calf Extension:

• 220 lb x 12 reps99.8 kg x 12 reps220 lb x 12 reps (+35 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)
• 280 lb x 8 reps127 kg x 8 reps280 lb x 8 reps (+49 pts)

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)
• 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

Other Bodyweight:

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

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

Apr 30 - Tuesday Diet

Time	Food Name 1	Food Name 2	Brand	Carb	Protein	Fat
7:30	Supplement	B-6 100 mg - 1 tablet	Complete Nutrition	0	0	0
7:30	Supplement	B-12 1000 mcg - 1 tablet	Nature Made	0	0	0
7:30	Supplement	Vitamin B-complex - 1 tablet	Solaray	0	0	0
7:30	Supplement	1200 mg Flaxseed Oil	Nature's Bounty	0	0	1
7:30	Supplement	2000 mg Fish Oil	Nature's Bounty	0	0	2
7:30	Sauces	Blackberry Jam - 1T	Homemade	6.5	0	0
7:30	Butter	1/8 T Butter	Kroger	0.75	0	2.75
7:30	Bread	Whole Wheat Bread - 1 slice	Private Selection	23	5	1.5
7:30	Eggs	Medium Egg - 4 whole egg	Kroger	0	24	16
7:30	Fruit	Fresh Pineapple - 3 oz	Kroger	12	0	0
10:30	Protein Shake	Super Adv Whey Isolate 1 srv (1 scoop) Chocolate Peanut Butter w/1% milk	Body Fortress	20	34	4.3
10:30	Snack Foods	Honey Dry Roasted Peanuts - 1 oz	Kroger	8	6	12
1:30	Chicken Breast	Skinless, Boneless, Fat Trimmed Chicken Breast - 11 oz	Tyson	0	53.9	2.97
1:30	Vegetable	Potato - baked w/skin - 3 oz	Kroger	18	3	0
1:30	Sauces	Pineapple Teriyaki Marinade Sauce - 1T	Kona Coast	6	1	0.5
1:30	Seasonings	Japanese Style Panko bread crumbs - 1T	Private Selection	2.625	0.125	0.0625
1:30	Vegetable	Brussel Sprouts w/Butter Sauce (frozen) - 1/2 box	Green Giant	11	3.75	1.25
3:00	Supplement	2000 mg Fish Oil	Nature's Bounty	0	0	2
3:00	Supplement	Vitamin B-complex - 1 tablet	Solaray	0	0	0
4:00	Yogurt	Black Cherry	Kroger Greek	15	14	0
6:30	Salad	Salad, no cheese, no dressing - 5 oz	Kroger	4.55	1.5	0.1
6:30	Salad Dressing	Oil & Vineger - 1T	Ken's Lite	1.5	0	2
6:30	Sauces	Sweet BBQ Sauce - 1T	Patti La Belle	7.5	0	0
6:30	Chicken Breast	Skinless, Boneless, Fat Trimmed Chicken Breast - 11oz	Tyson	0	53.9	2.97
6:30	Vegetable	Potato - baked w/skin - 3 oz	Kroger	18	3	0
6:30	Juice	Vegetable Juice - Spicy 8 oz	Kroger	10	2	0
6:30	Supplement	Vitamin B-complex - 1 tablet	Solaray	0	0	0
6:30	Supplement	1200 mg Flaxseed Oil	Nature's Bounty	0	0	1
6:30	Supplement	2000 mg Fish Oil	Nature's Bounty	0	0	2
6:30	Supplement	B-12 1000 mcg - 1 tablet	Nature Made	0	0	0
6:30	Vegetable	Raw broccoli - 3.3 oz	Kroger	5.94	2.97	0
10:30	Protein Shake	Inner Armour Casein w/1% Milk 8oz	Inner Armour	17.5	32	4.3
4/30/2013				187.87	240.15	58.70
			Carb	Protein	Fat	Calories
		Act Calories:	751.46	960.58	528.32	2240.36
		Act Percentages:	33.54%	42.88%	23.58%
		Goal by gram:	180	N/A	N/A
		Goals:	35.00%	40.00%	25.00%	2500
		Diff Percentages:	-1.46%	2.88%	-1.42%	-259.64

Apr 30 - Tuesday Workout

https://www.fitocracy.com/entry/21728694/

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)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+75 pts)
• 70 lb x 8 reps31.8 kg x 8 reps70 lb x 8 reps (+77 pts)
• 70 lb x 8 reps31.8 kg x 8 reps70 lb x 8 reps (+77 pts)
• 75 lb x 6 reps34 kg x 6 reps75 lb x 6 reps (+77 pts)
• SS1

Dumbbell Side Lateral Raise:

• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+35 pts)
• 25 lb x 8 reps11.3 kg x 8 reps25 lb x 8 reps (+35 pts)
• 25 lb x 8 reps11.3 kg x 8 reps25 lb x 8 reps (+35 pts)
• 25 lb x 8 reps11.3 kg x 8 reps25 lb x 8 reps (+35 pts)
• SS1

Machine Shoulder (Military) Press:

• 140 lb x 8 reps63.5 kg x 8 reps140 lb x 8 reps (+34 pts)
• 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)
• SS2

Bent-Over Rear Delt Raise:

• 25 lb x 8 reps11.3 kg x 8 reps25 lb x 8 reps (+19 pts)
• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+20 pts)
• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+20 pts)
• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+20 pts)
• SS2

Smith Machine Upright Row:

• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+20 pts)
• 95 lb x 10 reps43.1 kg x 10 reps95 lb x 10 reps (+22 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+23 pts)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+20 pts)
• SS3

Cable Seated Lateral Raise:

• 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)
• 5 lb x 10 reps2.3 kg x 10 reps5 lb x 10 reps (+8 pts)
• 5 lb x 10 reps2.3 kg x 10 reps5 lb x 10 reps (+8 pts)
• SS3; *standing, 1 arm

EZ-Bar Curl:

• 45 lb x 15 reps20.4 kg x 15 reps45 lb x 15 reps (+16 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)
• SS4; very reluctant to do these, but my wrist appears to be mostly healed since the pain was minimal. Will know for sure tomorrow.

Lying Barbell Triceps Extension ("Skullcrusher"):

• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+12 pts)
• 75 lb x 10 reps34 kg x 10 reps75 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)
• SS4

Triceps Pushdown - V-Bar Attachment:

• 72.5 lb x 10 reps32.9 kg x 10 reps72.5 lb x 10 reps (+12 pts)
• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+13 pts)
• 95 lb x 8 reps43.1 kg x 8 reps95 lb x 8 reps (+14 pts)
• 95 lb x 8 reps43.1 kg x 8 reps95 lb x 8 reps (+14 pts)
• SS5

Alternate Hammer Dumbbell Curl:

• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+20 pts)
• 50 lb x 8 reps22.7 kg x 8 reps50 lb x 8 reps (+21 pts)
• 55 lb x 8 reps24.9 kg x 8 reps55 lb x 8 reps (+21 pts)
• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+20 pts)
• SS5

Concentration Curls:

• 25 lb x 8 reps11.3 kg x 8 reps25 lb x 8 reps (+8 pts)
• 30 lb x 8 reps13.6 kg x 8 reps30 lb x 8 reps (+9 pts)
• 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)
• SS6

Lying Dumbbell Tricep Extension:

• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+19 pts)
• 30 lb x 12 reps13.6 kg x 12 reps30 lb x 12 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)
• SS6

Reverse Pushups:

• 15 reps15 reps15 reps (+45 pts)
• 15 reps15 reps15 reps (+45 pts)
• 15 reps15 reps15 reps (+45 pts)
• 15 reps15 reps15 reps (+45 pts)
• SS7

Reverse Barbell Curl:

• 45 lb x 10 reps20.4 kg x 10 reps45 lb x 10 reps (+15 pts)
• 45 lb x 10 reps20.4 kg x 10 reps45 lb x 10 reps (+15 pts)
• 55 lb x 10 reps24.9 kg x 10 reps55 lb x 10 reps (+17 pts)
• 55 lb x 10 reps24.9 kg x 10 reps55 lb x 10 reps (+17 pts)
• SS7

Palms-Down Dumbbell Wrist Curl Over A Bench:

• 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)
• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 lb x 10 reps (+17 pts)
• SS7

Palms-Up Dumbbell Wrist Curl Over A Bench:

• 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)
• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 lb x 10 reps (+17 pts)
• SS7

Seated Dumbbell Palms-Up Wrist Curl:

• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+19 pts)
• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+19 pts)
• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+19 pts)
• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 lb x 10 reps (+17 pts)
• SS7

Calf Press On The Leg Press Machine:

• 573 lb x 15 reps259.9 kg x 15 reps573 lb x 15 reps (+100 pts)
• 623 lb x 10 reps282.6 kg x 10 reps623 lb x 10 reps (+100 pts)
• 673 lb x 10 reps305.3 kg x 10 reps673 lb x 10 reps (+100 pts)
• 673 lb x 10 reps305.3 kg x 10 reps673 lb x 10 reps (+100 pts)
• 673 lb x 10 reps305.3 kg x 10 reps673 lb x 10 reps (+100 pts)

Machine Calf Extension:

• 220 lb x 10 reps99.8 kg x 10 reps220 lb x 10 reps (+34 pts)
• 260 lb x 8 reps117.9 kg x 8 reps260 lb x 8 reps (+43 pts)
• 300 lb x 6 reps136.1 kg x 6 reps300 lb x 6 reps (+53 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+15 pts)
• drop set at the end

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)
• SS8

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)
• SS8

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)

Bicycle (abs):

• 50 reps50 reps50 reps (+20 pts)

Arnold's 1% Circuit (Bodyweight):

• 10 reps || 10 reps || 15 sec || 15 reps || 6 reps || 10 reps10 reps || 10 reps || 15 sec || 15 reps || 6 reps || 10 reps10 reps || 10 reps || 15 sec || 15 reps || 6 reps || 10 reps (+50 pts)