GYMPUNK’S SWEAT DIARY

Inclined Rear Shrugs: 70s x11 x8; 75s x9 x8; 65s x10

DB Shrugs: 85s x10 x8; 80s x9 x8; 70x 10

Weighted V-Crunch: 25 LBS x20 x15 x12

Hammer V-Crunch: 320 x11;370 x11 x10;390 x10 x10;410 x9 x8

BB Shrugs: 155 x9 x9 x8 x7

Nautilus Stairmaster:  8 Minutes  1.15 Miles

Dip Station Leg Crunch: x20 x15 x15

Rear Smith Shrugs (fast): 105 x15 x12 x10 x11

Med Grip Pull Ups: x10 x6 x5 x4

Hammer Low Row: 180 x10; 190 x9; 200 x7 x6

Quad XT:

115×17;145×12;160×10;175 x8(drop2 115×6), x7(drop2 115×4); 115 x8

1 Arm DB Rows: 75 x8 x6; 65 x7 x7

Weighted Crunch: 25LBS x15 x15 x12

Lat Pull Down: 140 x7 x6; 130 x6; 120 x7 (drop2 100×6)

Hammer High Row: 180 x11; 200 x7 x7 x5

Cybex Seated Press: 160×11; 180 x7; 190 x6 x4(drop 160 x4)

Inclined Rear DB Fly: 32.5 x10 x8; 30 x9 x9; 27.5 x8

Dip Station Leg Crunch: 3 sets x15

Hammer V-Squat:

280 x13;  320 x12; 370 x11 x10; 390 x10 x9; 410 x8 x8

Side DB Flys: 30sx 10 x9; 27.5s x10 x8

Oblique Crunch: 3 sets x10

Front DB Flys: 32.5s x10 x9 x8 x7

Inclined DB Curls: 42.5s x9; 45s x7 x7; 47.5s x7

Reverse Grip EZCurls: 90 x7 x6 x6 x5

Nautilus Starimaster: 7  Minutes 1.1 Miles

Close Grip EZ Curls: 100 x6 x5; 80 x7 x7

V-Crunch: 3 sets x15

Thors Hammer DB: 30s x11 x10; 27.5s x13 x10 x9

1 Hand Cable Curls: 50 LBS x8 x8 x7 (drop2 40 x7) EA.

** 8:30 AM workout!! *** 

BB Shrugs: 135 x15; 205 x7 x4; 185 x9 x8

Inclined Rear DB Shrugs: 75s x10 x9; 65s x10 x9

V-Crunch: 3 sets x15

Seated DB Shrugs: 65s x11 x10 x9 (drop2 50s x5) 50s x7

V-Crunch: 3 sets x15

Smith Rear/Shrugs (fast reps): 140 x10 x8; 125 x11 x9; 105 x12

Dip Station Leg Crunches: x20 x17 x15

Med Grip Pull Ups: x9 x7 x6 x5

Hammer Low Row: 140 x12; 160 x10; 180 x9; 200 x8

Laying Hammie Curls:

70×10; 90×8,x7(drop2 50×8); 80×8; 70×7(drop2 50×5)

Lat Pull Down: 120 x9; 140 x6; 130 x6; 120 x5 (drop2 100×5) 

Nautilus Stairmaster:  7 Minutes   1.1 Miles

Hammer High Row: 180 x10 x9 x9; 200 x9 x6

Seated Row: 100 x12; 90 x10 x9

Declined BB: 185 x7 x6 x5; 175 x6 x5

V-Crunches:  x15  x15 x20

Flat DB Press: 85s x6 x5; 80s x6 x5 x5

Hammer V-Squat:

280 x13,x13; 320×10; 370×11,x10; 390 x10,x9

Inclined DB Press: 70s x6 x5; 65s x7 x6 x5

Declined Weighted Crunch: 18 LBS x15  x12 x8

Flat DB Flys: 35s x11 x10 x10

Seated DB Press:  45s x11; 55s x7 x6 x6  .. ..

Inclined Rear DB Flys:  30s x10 x8; 27.5s x10 x8; 25s x9 x8  ….

Nautilus Stairmaster:  1.2 Miles  8 Minutes  …..

Side DB Flys: 27.5s x10 x8; 25s x9 x8  …..

Oblique Crunch: 3 sets x10  .. ….

Front BB Raise: 60 x9 x8 x7 x7   ……

BB Shrugs: 185 x15; 205 x7 x7 x6 (drop2 185 x8)

Inclined Rear DB Shrugs: 70s x12; 75s x8 x7; 65s x10

Nautilus Stairmaster:  7 Minutes 1.1 Miles

Rope Pushdown: 80 x12; 90 x9 x9; 80 x7

1 Arm DB XT: 42.5 x6 x6; 40s x7 x6 EA.

V-Crunch: 3 sets x20

Smith/Rear Shrugs (fast): 105 x15; 125 x12 x10 x10

Overhead Rope XT: 80 x15; 100 x6; 90 x7; 80×8 (drop 60×8)

Seated DB Shrugs (good form): 60s x11 x10 x10 x8

Reverse Grip Pull Downs: 80 x11; 90 x9 x8; 70 x10

Nautilus Stairmaster:  7 Minutes    1.1 Miles

Seated DB Curls: 45s x9; 47.5s x9; 50s x7 x6

Close Grip EZ Curls: 100 x7 x6; 80 x8 x6

Thors Hammer DBs: 30s x17 x15; 27.5s x15 x12 x12

V-Crunch: 3 sets x20

Quad XT:

115×15;145×12;175×11x8 (drop100×6); 160×8 (drop100×6);145×8

Reverse Grip EZ Curls: 90 x8 x7 x7 x6