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My Workout For Saturday July 13

I earned 1557 points for my workout on Fitocracy!

Internal Shoulder Cuff Rotation (Lucky Cat) +320 pts

5 kg x 10 reps (+20 pts)

Bent-Arm Dumbbell Pullover +83 pts

15 kg x 15 reps (+20 pts)

20 kg x 10 reps (+21 pts)

Standing Palms-In Dumbbell Shoulder Press +136 pts

8 kg x 10 reps (+37 pts)

8 kg x 8 reps (+35 pts)

8 kg x 5 reps (+31 pts)

8 kg x 6 reps (+33 pts)

Incline Dumbbell Flyes +70 pts

8 kg x 10 reps (+17 pts)

10 kg x 10 reps (+18 pts)

Dumbbell Side Lateral Raise +140 pts

10 kg x 8 reps (+35 pts)

Incline Dumbbell Bench Press +199 pts

17.5 kg x 11 reps (+54 pts)

17.5 kg x 8 reps (+52 pts)

17.5 kg x 6 reps (+48 pts)

17.5 kg x 5 reps (+45 pts)

Bent-Over Rear Delt Raise +75 pts

8 kg x 8 reps (+18 pts)

10 kg x 8 reps (+19 pts)

10 kg x 10 reps (+20 pts)

Standing Dumbbell Upright Row +112 pts

12.5 kg x 10 reps (+28 pts)

Dumbbell Shrug +93 pts

35 kg x 8 reps (+25 pts)

35 kg x 5 reps (+22 pts)

32.5 kg x 8 reps (+24 pts)

32.5 kg x 6 reps (+22 pts)

Yard Work +65 pts

0:48:00 || Intense! (+65 pts)

Jump Rope +95 pts

0:20:00 (+95 pts)

Heavy Bag +169 pts

0:20:00 (+169 pts)

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My Workout For Sunday July 07

I earned 1280 points for my workout on Fitocracy!

Dumbbell Bench Press +198 pts

15 kg x 10 reps (+50 pts)

15 kg x 8 reps (+48 pts)

15 kg x 10 reps (+50 pts)

Standing Palms-In Dumbbell Shoulder Press +136 pts

8 kg x 8 reps (+35 pts)

8 kg x 5 reps (+31 pts)

Dumbbell Flyes +72 pts

8 kg x 12 reps (+18 pts)

Dumbbell Side Lateral Raise +133 pts

6 kg x 8 reps (+33 pts)

6 kg x 10 reps (+34 pts)

Incline Dumbbell Bench Press +185 pts

12.5 kg x 10 reps (+46 pts)

12.5 kg x 12 reps (+47 pts)

12.5 kg x 10 reps (+46 pts)

Seated Bent-Over Rear Delt Raise +32 pts

6 kg x 12 reps (+8 pts)

6 kg x 10 reps (+8 pts)

6 kg x 12 reps (+8 pts)

6 kg x 10 reps (+8 pts)

Front Plate Raise +38 pts

20 kg x 8 reps (+10 pts)

20 kg x 4 reps (+8 pts)

Dumbbell Shrug +100 pts

35 kg x 8 reps (+25 pts)

Bench Dip (Seated Dip) +82 pts

8 reps (+19 pts)

10 reps (+25 pts)

8 reps (+19 pts)

Internal Shoulder Cuff Rotation (Lucky Cat) +304 pts

4 kg x 10 reps (+19 pts)

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My Workout For Saturday July 06

I earned 490 points for my workout on Fitocracy!

Seated Cable Row +158 pts

20 kg x 12 reps (+23 pts)

50 kg x 8 reps (+34 pts)

30 kg x 10 reps (+26 pts)

30 kg x 11 reps (+26 pts)

30 kg x 10 reps (+26 pts)

Shoulder started hurting again when rowing 50kg's

Hanging Bent Leg Raise +20 pts

15 reps (+5 pts)

10 reps (+5 pts)

8 reps (+5 pts)

9 reps (+5 pts)

Close-Grip Front Lat Pulldown +54 pts

50 kg x 7 reps (+15 pts)

40 kg x 8 reps (+13 pts)

Seated Leg Extension Crunch +18 pts

20 reps (+5 pts)

15 reps (+3 pts)

20 reps (+5 pts)

Bent Over Barbell Row +102 pts

46 kg x 10 reps (+34 pts)

46 kg x 8 reps (+33 pts)

46 kg x 12 reps (+35 pts)

Ab Wheel (kneeling) +43 pts

5 reps (+9 pts)

10 reps (+18 pts)

9 reps (+16 pts)

Barbell rollout

Jump Rope +95 pts

0:20:00 (+95 pts)

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My Workout For Wednesday July 03

I earned 1019 points for my workout on Fitocracy!

Triceps Pushdown +100 pts

40 kg x 12 reps (+14 pts)

60 kg x 8 reps (+18 pts)

Standing Biceps Cable Curl +92 pts

50 kg x 8 reps (+23 pts)

Reverse Cable Curl +68 pts

30 kg x 8 reps (+17 pts)

Cable Rope Overhead Triceps Extension +52 pts

40 kg x 8 reps (+13 pts)

Cable Hammer Curls - Rope Attachment +52 pts

40 kg x 8 reps (+13 pts)

Concentration Curls +48 pts

10 kg x 8 reps (+8 pts)

Tricep Dumbbell Kickback +126 pts

10 kg x 8 reps (+21 pts)

Seated Palms-Down Barbell Wrist Curl +38 pts

20 kg x 8 reps (+10 pts)

20 kg x 15 reps (+11 pts)

20 kg x 4 reps (+8 pts)

20 kg x 7 reps (+9 pts)

Seated Palm-Up Barbell Wrist Curl +44 pts

20 kg x 20 reps (+11 pts)

Internal Shoulder Cuff Rotation (Lucky Cat) +304 pts

4 kg x 10 reps (+19 pts)

Jump Rope +95 pts

0:20:00 (+95 pts)

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My Workout For Tuesday July 02

I earned 940 points for my workout on Fitocracy!

Barbell Squat +296 pts

20 kg x 10 reps (+42 pts)

50 kg x 4 reps (+51 pts)

50 kg x 5 reps (+55 pts)

50 kg x 4 reps (+51 pts)

Crunch +40 pts

20 reps (+10 pts)

Romanian Deadlift +300 pts

80 kg x 8 reps (+78 pts)

80 kg x 7 reps (+76 pts)

80 kg x 5 reps (+68 pts)

Seated Leg Extension Crunch +20 pts

20 reps (+5 pts)

Leg Extensions +92 pts

75 kg x 8 reps (+23 pts)

Seated Leg Curl +70 pts

45 kg x 10 reps (+15 pts)

55 kg x 10 reps (+17 pts)

65 kg x 8 reps (+19 pts)

Exercise Ball Crunch +17 pts

7 reps (+5 pts)

10 reps (+6 pts)

Roman chair crunch

Side Crunch +10 pts

7 reps (+1 pts)

10 reps (+2 pts)

Roman chair side crunch

Jump Rope +95 pts

0:20:00 (+95 pts)

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My Workout For Sunday June 30

I earned 1298 points for my workout on Fitocracy!

Dumbbell Bench Press +194 pts

12.5 kg x 13 reps (+48 pts)

12.5 kg x 20 reps (+52 pts)

12.5 kg x 12 reps (+47 pts)

Standing Palms-In Dumbbell Shoulder Press +130 pts

12.5 kg x 6 reps (+35 pts)

12.5 kg x 3 reps (+27 pts)

7 kg x 7 reps (+34 pts)

Shoulder is still weak from rotator cuff tear

Dumbbell Flyes +66 pts

7 kg x 8 reps (+16 pts)

7 kg x 10 reps (+17 pts)

7 kg x 12 reps (+17 pts)

Side Lateral Raise +32 pts

5 kg x 8 reps (+8 pts)

weak rotator cuff

Incline Dumbbell Bench Press +182 pts

12.5 kg x 10 reps (+46 pts)

12.5 kg x 8 reps (+44 pts)

12.5 kg x 10 reps (+46 pts)

Bent-Over Rear Delt Raise +72 pts

5 kg x 10 reps (+18 pts)

Front Plate Raise +37 pts

10 kg x 10 reps (+9 pts)

20 kg x 6 reps (+9 pts)

20 kg x 9 reps (+10 pts)

Dumbbell Shrug +96 pts

32.5 kg x 8 reps (+24 pts)

Internal Shoulder Cuff Rotation (Lucky Cat) +304 pts

4 kg x 10 reps (+19 pts)

Walking (treadmill) +137 pts

0:20:00 || 1.8 km || 5 km/hr || 150 BPM || 15 % (+137 pts)

Jump Rope +48 pts

0:10:00 (+48 pts)

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Cool! Panaming shared his post:

20 Mins of HIIT skipping is an awesome quick workout! Think I worked harder skipping than I do HIIT biking or Running!

(via Fitocracy)

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My Workout For Tuesday June 25

I earned 95 points for my workout on Fitocracy!

Jump Rope +95 pts

0:20:00 (+95 pts)

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My Workout For Monday June 24

I earned 95 points for my workout on Fitocracy!

Jump Rope +95 pts

0:20:00 (+95 pts)

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My Workout For Saturday June 29

I earned 579 points for my workout on Fitocracy!

Wide-Grip Lat Pulldown +202 pts

40 kg x 12 reps (+29 pts)

60 kg x 8 reps (+36 pts)

Crunch +35 pts

20 reps (+10 pts)

10 reps (+5 pts)

20 reps (+10 pts)

Seated Cable Row +117 pts

40 kg x 10 reps (+30 pts)

40 kg x 8 reps (+29 pts)

Hanging Bent Leg Raise +20 pts

10 reps (+5 pts)

7 reps (+5 pts)

10 reps (+5 pts)

Hyperextension +20 pts

20 reps (+5 pts)

10 reps (+5 pts)

Side Crunch +8 pts

6 reps (+1 pts)

5 reps (+1 pts)

6 reps (+1 pts)

5 reps (+1 pts)

Barbell Rear Delt Row +57 pts

36 kg x 8 reps (+19 pts)

Ab Wheel (kneeling) +25 pts

6 reps (+10 pts)

3 reps (+5 pts)

Jump Rope +95 pts

0:20:00 (+95 pts)

HIIT

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My Workout For Friday June 28

I earned 2971 points for my workout on Fitocracy!

Leg Extensions +136 pts

55 kg x 20 reps (+19 pts)

65 kg x 19 reps (+22 pts)

75 kg x 15 reps (+25 pts)

55 kg x 21 reps (+20 pts)

Barbell Squat +305 pts

60 kg x 4 reps (+59 pts)

40 kg x 6 reps (+51 pts)

40 kg x 5 reps (+48 pts)

40 kg x 6 reps (+51 pts)

40 kg x 5 reps (+48 pts)

Leg Press +340 pts

120 kg x 10 reps (+34 pts)

Hanging Straight Leg Raise +26 pts

6 reps (+5 pts)

5 reps (+5 pts)

15 reps (+6 pts)

6 reps (+5 pts)

4 reps (+5 pts)

Cable Crunch +100 pts

70 kg x 7 reps (+20 pts)

V-Up +26 pts

9 reps (+6 pts)

6 reps (+5 pts)

4 reps (+5 pts)

5 reps (+5 pts)

Russian Twist +26 pts

12 reps (+6 pts)

8 reps (+5 pts)

7 reps (+5 pts)

8 reps (+5 pts)

Lying Leg Curls +120 pts

30 kg x 15 reps (+12 pts)

Romanian Deadlift +232 pts

60 kg x 10 reps (+60 pts)

60 kg x 12 reps (+61 pts)

60 kg x 10 reps (+60 pts)

60 kg x 5 reps (+51 pts)

Sumo Deadlift +52 pts

60 kg x 3 reps (+52 pts)

Dumbbell Lunges +223 pts

15 kg x 17 reps (+76 pts)

12.5 kg x 20 reps (+75 pts)

12.5 kg x 15 reps (+72 pts)

Body Weight Reverse Lunge +20 pts

20 reps (+20 pts)

Body Weight Glute Hamstring Raise +190 pts

23 reps (+52 pts)

15 reps (+34 pts)

23 reps (+52 pts)

Hyperextension +25 pts

20 reps (+5 pts)

7 reps (+5 pts)

10 reps (+5 pts)

9 reps (+5 pts)

3 reps (+5 pts)

Standing Calf Raises +56 pts

20 reps || weighted || 60 kg (+13 pts)

20 reps (+8 pts)

60 reps (+27 pts)

20 reps (+8 pts)

Seated Calf Raise +68 pts

40 kg x 30 reps (+17 pts)

Triceps Pushdown +133 pts

40 kg x 20 reps (+15 pts)

60 kg x 10 reps (+19 pts)

60 kg x 8 reps (+18 pts)

50 kg x 10 reps (+16 pts)

40 kg x 21 reps (+16 pts)

Cable Rope Overhead Triceps Extension +64 pts

40 kg x 11 reps (+14 pts)

40 kg x 10 reps (+14 pts)

40 kg x 7 reps (+13 pts)

30 kg x 11 reps (+12 pts)

20 kg x 21 reps (+11 pts)

Tricep Dumbbell Kickback +348 pts

40 kg x 10 reps (+35 pts)

30 kg x 21 reps (+34 pts)

Reverse Cable Curl +103 pts

40 kg x 10 reps (+21 pts)

60 kg x 10 reps (+28 pts)

32.5 kg x 10 reps (+19 pts)

30 kg x 10 reps (+18 pts)

20 kg x 21 reps (+17 pts)

Standing Biceps Cable Curl +104 pts

40 kg x 10 reps (+21 pts)

30 kg x 21 reps (+20 pts)

Barbell Curl +58 pts

20 kg x 10 reps (+15 pts)

20 kg x 7 reps (+14 pts)

Concentration Curls +98 pts

10 kg x 10 reps (+9 pts)

7 kg x 10 reps (+8 pts)

7 kg x 12 reps (+8 pts)

7 kg x 10 reps (+8 pts)

Plate Pinch +118 pts

15 kg x 20 reps (+10 pts)

15 kg x 13 reps (+10 pts)

10 kg x 30 reps (+11 pts)

10 kg x 15 reps (+9 pts)

5 kg x 20 reps (+9 pts)

5 kg x 30 reps (+10 pts)

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My Workout For Saturday June 15

I earned 572 points for my workout on Fitocracy!

Barbell Curl +95 pts

20 kg x 15 reps (+16 pts)

20 kg x 9 reps (+15 pts)

15 kg x 21 reps (+16 pts)

Dumbbell Bicep Curl +174 pts

12.5 kg x 7 reps (+26 pts)

10 kg x 6 reps (+24 pts)

10 kg x 10 reps (+27 pts)

10 kg x 7 reps (+25 pts)

10 kg x 6 reps (+24 pts)

10 kg x 2 reps (+15 pts)

10 kg x 3 reps (+18 pts)

Cable Hammer Curls - Rope Attachment +64 pts

40 kg x 10 reps (+14 pts)

30 kg x 10 reps (+12 pts)

Triceps Pushdown - Rope Attachment +63 pts

30 kg x 20 reps (+13 pts)

40 kg x 10 reps (+14 pts)

30 kg x 15 reps (+12 pts)

Cable Rope Overhead Triceps Extension +55 pts

30 kg x 9 reps (+12 pts)

30 kg x 15 reps (+12 pts)

20 kg x 10 reps (+10 pts)

20 kg x 15 reps (+11 pts)

20 kg x 11 reps (+10 pts)

Shoulder still hurting

Reverse Grip Triceps Pushdown +61 pts

30 kg x 10 reps (+12 pts)

30 kg x 13 reps (+12 pts)

30 kg x 17 reps (+13 pts)

Mountain Biking +60 pts

0:14:00 || 2.4 km || 9 km/hr || light hills (+29 pts)

0:15:00 || 2.4 km || 9 km/hr || light hills (+31 pts)

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My Workout For Thursday June 13

I earned 769 points for my workout on Fitocracy!

Seated Leg Curl +187 pts

45 kg x 15 reps (+16 pts)

50 kg x 15 reps (+17 pts)

50 kg x 18 reps (+18 pts)

55 kg x 15 reps (+18 pts)

55 kg x 8 reps (+17 pts)

55 kg x 5 reps (+15 pts)

55 kg x 6 reps (+16 pts)

Romanian Deadlift +277 pts

60 kg x 10 reps (+60 pts)

60 kg x 3 reps (+41 pts)

60 kg x 7 reps (+56 pts)

Stiff Leg Barbell Good Morning +112 pts

40 kg x 10 reps (+28 pts)

Hyperextension +40 pts

21 reps (+5 pts)

15 reps (+5 pts)

11 reps (+5 pts)

10 reps (+5 pts)

6 reps (+5 pts)

5 reps (+5 pts)

2 reps (+5 pts)

1 reps (+5 pts)

Machine Calf Extension +75 pts

40 kg x 20 reps (+15 pts)

Calf Press On The Leg Press Machine +78 pts

120 kg x 30 reps (+17 pts)

120 kg x 25 reps (+16 pts)

120 kg x 20 reps (+15 pts)

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My Workout For Friday June 07

I earned 1731 points for my workout on Fitocracy!

Dumbbell Bench Press +500 pts

12.5 kg x 10 reps (+46 pts)

12.5 kg x 20 reps (+52 pts)

15 kg x 17 reps (+54 pts)

15 kg x 15 reps (+53 pts)

15 kg x 8 reps (+48 pts)

15 kg x 7 reps (+47 pts)

15 kg x 8 reps (+48 pts)

Incline Dumbbell Bench Press +371 pts

15 kg x 10 reps (+50 pts)

15 kg x 8 reps (+48 pts)

12.5 kg x 10 reps (+46 pts)

12.5 kg x 6 reps (+42 pts)

12.5 kg x 7 reps (+43 pts)

Decline Dumbbell Bench Press +269 pts

12.5 kg x 20 reps (+37 pts)

12.5 kg x 17 reps (+36 pts)

12.5 kg x 15 reps (+36 pts)

12.5 kg x 12 reps (+34 pts)

12.5 kg x 10 reps (+34 pts)

12.5 kg x 8 reps (+32 pts)

12.5 kg x 5 reps (+28 pts)

Dumbbell Rear Delt Row +170 pts

20 kg x 15 reps (+17 pts)

Lat Pulldown +184 pts

40 kg x 15 reps (+22 pts)

50 kg x 10 reps (+24 pts)

50 kg x 11 reps (+25 pts)

50 kg x 6 reps (+22 pts)

50 kg x 7 reps (+23 pts)

50 kg x 5 reps (+20 pts)

Seated Cable Row +237 pts

40 kg x 15 reps (+32 pts)

40 kg x 10 reps (+30 pts)

40 kg x 11 reps (+30 pts)

40 kg x 10 reps (+30 pts)

40 kg x 6 reps (+27 pts)

40 kg x 7 reps (+28 pts)

40 kg x 10 reps (+30 pts)

This is my HIIT weight training... Rest period 30 secs for 5 sets... Then rest -pause for 3 sets at the end... Awesome workout >_<

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My Workout For Thursday June 06

I earned 1572 points for my workout on Fitocracy!

Internal Shoulder Cuff Rotation (Lucky Cat) +772 pts

6 kg x 10 reps (+20 pts)

5 kg x 15 reps (+21 pts)

4 kg x 15 reps (+21 pts)

Dumbbell Shrug +285 pts

20 kg x 10 reps (+21 pts)

30 kg x 12 reps (+25 pts)

27.5 kg x 15 reps (+25 pts)

Seated Dumbbell Curl +334 pts

6 kg x 10 reps (+25 pts)

12.5 kg x 10 reps (+28 pts)

Incline Dumbbell Curl +81 pts

6 kg x 15 reps (+27 pts)

Seated Palm-Up Barbell Wrist Curl +100 pts

20 kg x 10 reps (+10 pts)

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My Workout For Wednesday June 05

I earned 1186 points for my workout on Fitocracy!

Machine Hack Squat +354 pts

50 kg x 10 reps (+24 pts)

80 kg x 10 reps (+38 pts)

Leg Press +186 pts

200 kg x 10 reps (+62 pts)

Seated Leg Curl +54 pts

55 kg x 15 reps (+18 pts)

Leg Extensions +79 pts

80 kg x 10 reps (+25 pts)

80 kg x 15 reps (+27 pts)

Triceps Pushdown +183 pts

40 kg x 10 reps (+14 pts)

70 kg x 2 reps (+12 pts)

60 kg x 5 reps (+16 pts)

50 kg x 7 reps (+15 pts)

Lying Dumbbell Tricep Extension +49 pts

12.5 kg x 6 reps (+17 pts)

9 kg x 6 reps (+16 pts)

9 kg x 7 reps (+16 pts)

Machine Calf Extension +265 pts

60 kg x 10 reps (+19 pts)

80 kg x 10 reps (+25 pts)

Walking (treadmill) +16 pts

0:10:00 || 0.85 km || 5.3 km/hr || 6 % (+16 pts)

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