WOD: DEADLIFTS, OTHER, CYCLING
Tracked a workout for 1,497 pts
- Running (treadmill):
- 0:10:00 || 0.75 mi (+37 pts)
- Warm up
- Barbell Deadlift:
- 65 lb x 10 reps (+55 pts)
- 95 lb x 8 reps (+65 pts)
- 115 lb x 5 reps (+65 pts)
- 115 lb x 5 reps (+65 pts)
- 120 lb x 5 reps (+68 pts)
- 120 lb x 5 reps (+68 pts)
- 120 lb x 6 reps (+72 pts)
- Bent Over Barbell Row:
- 75 lb x 5 reps (+32 pts)
- 75 lb x 5 reps (+32 pts)
- 75 lb x 5 reps (+32 pts)
- 75 lb x 5 reps (+32 pts)
- 75 lb x 5 reps (+32 pts)
- Wide-Grip Lat Pulldown:
- 80 lb x 5 reps (+29 pts)
- 90 lb x 5 reps (+31 pts)
- 90 lb x 5 reps (+31 pts)
- 90 lb x 5 reps (+31 pts)
- 90 lb x 5 reps (+31 pts)
- Dumbbell Bulgarian Split Squat:
- 25 lb x 5 reps (+51 pts)
- 25 lb x 5 reps (+51 pts)
- 25 lb x 5 reps (+51 pts)
- 25 lb x 5 reps (+51 pts)
- 25 lb x 5 reps (+51 pts)
- Triceps Pushdown - Rope Attachment:
- 40 lb x 10 reps (+13 pts)
- 40 lb x 10 reps (+13 pts)
- 40 lb x 10 reps (+13 pts)
- Goblet Squat (kettlebell):
- 44 lb x 10 reps (+48 pts)
- 44 lb x 10 reps (+48 pts)
- 44 lb x 10 reps (+48 pts)
- Static Wall Sit:
- 30 sec (+19 pts)
- 40 sec (+26 pts)
- 60 sec (+39 pts)
- Bicycle (abs):
- 10 reps (+5 pts)
- 10 reps (+5 pts)
- Stability Ball Jack Knife Sit-Up:
- 10 reps (+15 pts)
- 10 reps (+15 pts)
- Cycling (stationary):
- 0:30:00 || 5.5 mi || 123 bpm (+127 pts)
WOD: SQUATS, OTHER STUFF, 10 MILE STATIONARY BIKE RIDE
Tracked a workout for 1,526 pts
- Running (treadmill):
- 0:05:00 || 0.5 mi (+33 pts)
- Warm up
- Barbell Squat:
- 75 lb x 10 reps (+59 pts)
- 105 lb x 7 reps (+67 pts)
- 115 lb x 5 reps (+65 pts)
- 115 lb x 5 reps (+65 pts)
- 120 lb x 5 reps (+68 pts)
- 115 lb x 5 reps (+65 pts)
- 115 lb x 5 reps (+65 pts)
- Bent Over Barbell Row:
- 65 lb x 5 reps (+30 pts)
- 75 lb x 5 reps (+32 pts)
- 75 lb x 5 reps (+32 pts)
- 75 lb x 5 reps (+32 pts)
- 75 lb x 5 reps (+32 pts)
- 75 lb x 5 reps (+32 pts)
- Barbell Bench Press:
- 50 lb x 8 reps (+55 pts)
- 50 lb x 7 reps (+53 pts)
- 50 lb x 6 reps (+51 pts)
- 50 lb x 5 reps (+48 pts)
- Wide-Grip Lat Pulldown:
- 80 lb x 5 reps (+29 pts)
- 80 lb x 5 reps (+29 pts)
- 80 lb x 5 reps (+29 pts)
- 90 lb x 5 reps (+31 pts)
- 90 lb x 5 reps (+31 pts)
- Dumbbell Bulgarian Split Squat:
- 25 lb x 5 reps (+51 pts)
- 25 lb x 5 reps (+51 pts)
- 25 lb x 5 reps (+51 pts)
- Standing Dumbbell Triceps Extension:
- 25 lb x 5 reps (+20 pts)
- 20 lb x 5 reps (+19 pts)
- 20 lb x 5 reps (+19 pts)
- 20 lb x 5 reps (+19 pts)
- Bicycle (abs):
- 10 reps (+5 pts)
- 10 reps (+5 pts)
- Stability Ball Jack Knife Sit-Up:
- 8 reps (+12 pts)
- 8 reps (+12 pts)
- Cycling (stationary):
- 0:47:00 || 10 mi || 129 bpm (+229 pts)
WOD: SL5x5 and OTHER STUFF
Tracked a workout for 991 pts
- Running (treadmill):
- 0:10:00 || 1 mi (+77 pts)
- Warm Up
- Standing Barbell Shoulder Press:
- 40 lb x 5 reps (+62 pts)
- 40 lb x 5 reps (+62 pts)
- 40 lb x 5 reps (+62 pts)
- 40 lb x 5 reps (+62 pts)
- 40 lb x 5 reps (+62 pts)
- One-Arm Dumbbell Row:
- 22.5 lb x 8 reps (+43 pts)
- 22.5 lb x 8 reps (+43 pts)
- 22.5 lb x 8 reps (+43 pts)
- 22.5 lb x 8 reps (+43 pts)
- 22.5 lb x 8 reps (+43 pts)
- Barbell Deadlift:
- 95 lb x 5 reps (+57 pts)
- 100 lb x 5 reps (+59 pts)
- 100 lb x 5 reps (+59 pts)
- 100 lb x 5 reps (+59 pts)
- 105 lb x 5 reps (+61 pts)
- Weighted Exercise Ball Crunch:
- 12 lb x 15 reps (+29 pts)
- 12 lb x 15 reps (+29 pts)
- Russian Twist:
- 10 reps (+6 pts)
- 10 reps (+6 pts)
- With a 12lb medicine ball!
- Stability Ball Jack Knife Sit-Up:
- 8 reps (+12 pts)
- 8 reps (+12 pts)
WOD: NROLFW S:3, W:B1
- Romanian Deadlift:
- 65 lb x 6 reps (+44 pts)
- 75 lb x 6 reps (+48 pts)
- 75 lb x 6 reps (+48 pts)
- This was combined with a barbell row at the bottom of each deadlift, otherwise I could have done a higher weight…
- Bent Over Barbell Row:
- 65 lb x 6 reps (+32 pts)
- 75 lb x 6 reps (+34 pts)
- 75 lb x 6 reps (+34 pts)
- Combined with the RDL…
- Body Weight 1/2 One-Leg Squat:
- 6 reps (+11 pts)
- 6 reps (+11 pts)
- 6 reps (+11 pts)
- Wide-Grip Lat Pulldown:
- 90 lb x 6 reps (+33 pts)
- 90 lb x 6 reps (+33 pts)
- 90 lb x 6 reps (+33 pts)
- Weighted Hyperextension:
- 25 lb x 6 reps (+10 pts)
- 25 lb x 6 reps (+10 pts)
- 25 lb x 6 reps (+10 pts)
- Weighted Exercise Ball Crunch:
- 8 lb x 6 reps (+58 pts)
- 8 lb x 6 reps (+58 pts)
- 8 lb x 10 reps (+64 pts)
- Stability Ball Jack Knife Sit-Up:
- 6 reps (+9 pts)
- 6 reps (+9 pts)
- 6 reps (+9 pts)
- Running (treadmill):
- 0:05:00 || 0.5 mi (+33 pts)
- 0:18:00 || 150 bpm (+91 pts)
- .5 mile warmup - 18 minute HIIT with 1.5 min work / 1.5 min recovery repeats.
- Dumbbell Incline Shoulder Raise:
- 7.5 lb x 6 reps (+19 pts)
- 7.5 lb x 6 reps (+19 pts)
- 7.5 lb x 6 reps (+19 pts)
- I did an exercise called Y T W L which consisted of 4 different arm raise movements in the shapes of the given letter all in a row to make one repetition… this is all I know how to call it haha.
Total Fitocracy Points: 790
WOD: NROLFW S:1, W:A9
- Running (treadmill):
- 0:10:00 || 1 mi (+77 pts)
- Push-Up:
- 10 reps (+19 pts)
- 10 reps (+19 pts)
- 10 reps (+19 pts)
- Girl Pushups.. :/
- Dumbbell Step Ups:
- 20 lb x 10 reps (+6 pts)
- 20 lb x 10 reps (+6 pts)
- 20 lb x 10 reps (+6 pts)
- Barbell Squat:
- 75 lb x 10 reps (+52 pts)
- 85 lb x 10 reps (+58 pts)
- 95 lb x 10 reps (+65 pts)
- 85 lb x 10 reps (+58 pts)
- 75 lb x 10 reps (+52 pts)
- Seated Cable Row:
- 70 lb x 10 reps (+26 pts)
- 70 lb x 10 reps (+26 pts)
- 70 lb x 10 reps (+26 pts)
- Stability Ball Jack Knife Sit-Up:
- 10 reps (+15 pts)
- 10 reps (+15 pts)
- 10 reps (+15 pts)
- Plank:
- 30 sec (+13 pts)
- 30 sec (+13 pts)
- Weighted Exercise Ball Crunch:
- 10 lb x 30 reps (+15 pts)
- 10 lb x 30 reps (+15 pts)
- Cycling (stationary):
- 0:20:00 || 4.3 mi (+98 pts)
Total Fitocracy Points: 714! :)
WOD: NROLFW S:1, W:A8
- Barbell Squat:
- 45 lb x 10 reps (+31 pts)
- 65 lb x 10 reps (+45 pts)
- 85 lb x 10 reps (+58 pts)
- 95 lb x 10 reps (+65 pts)
- 100 lb x 10 reps (+69 pts)
- I DID NOT USE THE SMITH MACHINE, THIS WAS MY FIRST TIME USING THE REAL SQUAT RACK AND I AM SO PROUD OF MYSELF. :)
- Push-Up:
- 10 reps (+19 pts)
- 10 reps (+19 pts)
- 10 reps (+19 pts)
- Girl pushups… :/
- Seated Cable Row:
- 70 lb x 10 reps (+26 pts)
- 70 lb x 10 reps (+26 pts)
- 70 lb x 10 reps (+26 pts)
- Dumbbell Step Ups:
- 25 lb x 8 reps (+8 pts)
- 25 lb x 8 reps (+8 pts)
- 25 lb x 8 reps (+8 pts)
- Stability Ball Jack Knife Sit-Up:
- 10 reps (+15 pts)
- 10 reps (+15 pts)
- 10 reps (+15 pts)
- Running (treadmill):
- 0:10:00 || 1 mi (+77 pts)
- Half mile for warm up, half mile for cool down.
- Stretching:
- 0:05:00 (+2 pts)
Total Fitocracy Points: 551… I am 52 points away from leveling up! Grrr.
WOD: NROLFW S:1, W:A7
- Barbell Squat:
- 100 lb x 10 reps (+69 pts)
- 110 lb x 8 reps (+72 pts)
- 120 lb x 8 reps (+79 pts)
- Push-Up:
- 8 reps (+15 pts)
- 8 reps (+15 pts)
- 8 reps (+15 pts)
- Seated Cable Row:
- 70 lb x 8 reps (+24 pts)
- 70 lb x 10 reps (+26 pts)
- 70 lb x 12 reps (+27 pts)
- Dumbbell Step Ups:
- 25 lb x 8 reps (+8 pts)
- 25 lb x 8 reps (+8 pts)
- 25 lb x 8 reps (+8 pts)
- Stability Ball Jack Knife Sit-Up:
- 15 reps (+23 pts)
- 15 reps (+23 pts)
- 15 reps (+23 pts)
- Running (treadmill):
- 0:05:00 || 0.5 mi (+33 pts)
Total Fitocracy Points: 468
WOD: NROLFW S:1, W:A6
- Rowing (machine):
- 0:05:32 || 1000 m (+75 pts)
- Barbell Squat:
- 100 lb x 10 reps (+69 pts)
- 100 lb x 10 reps (+69 pts)
- 100 lb x 10 reps (+69 pts)
- Push-Up:
- 12 reps (+23 pts)
- 10 reps (+19 pts)
- 10 reps (+19 pts)
- Seated Cable Row:
- 70 lb x 10 reps (+26 pts)
- 70 lb x 10 reps (+26 pts)
- 70 lb x 10 reps (+26 pts)
- Dumbbell Step Ups:
- 25 lb x 10 reps (+8 pts)
- 25 lb x 10 reps (+8 pts)
- 25 lb x 10 reps (+8 pts)
- Stability Ball Jack Knife Sit-Up:
- 12 reps (+18 pts)
- 12 reps (+18 pts)
- 12 reps (+18 pts)
Total Fitocracy Points: 499!
WOD: NROLFW S:1, W:A5
- Rowing (machine):
- 0:06:07 || 1000 m (+65 pts)
- Barbell Squat:
- 100 lb x 10 reps (+69 pts)
- 100 lb x 10 reps (+69 pts)
- 90 lb x 10 reps (+62 pts)
- Push-Up:
- 10 reps (+19 pts)
- 10 reps (+19 pts)
- 10 reps (+19 pts)
- Girl Pushups…
- Seated Cable Row:
- 70 lb x 10 reps (+26 pts)
- 70 lb x 10 reps (+26 pts)
- 70 lb x 10 reps (+26 pts)
- Dumbbell Step Ups:
- 25 lb x 10 reps (+8 pts)
- 25 lb x 10 reps (+8 pts)
- 25 lb x 10 reps (+8 pts)
- Stability Ball Jack Knife Sit-Up:
- 10 reps (+15 pts)
- 10 reps (+15 pts)
- 12 reps (+18 pts)
Total Fitocracy points: 472
WOD: NROLFW S:1, W:A3
- Rowing (machine):
- 0:05:00 || 800 m (+50 pts)
- Stair Machine:
- 0:05:00 (+24 pts)
- Barbell Squat:
- 80 lb x 12 reps (+58 pts)
- 90 lb x 12 reps (+65 pts)
- Push-Up:
- 15 reps (+29 pts)
- 15 reps (+29 pts)
- Seated Cable Row:
- 55 lb x 15 reps (+23 pts)
- 70 lb x 12 reps (+27 pts)
- Dumbbell Step Ups:
- 15 lb x 15 reps (+5 pts)
- 15 lb x 15 reps (+5 pts)
- Stability Ball Jack Knife Sit-Up:
- 15 reps (+23 pts)
- 15 reps (+23 pts)
TOTAL: 361 points!
