GYMPUNK’S SWEAT DIARY

StairMaster: 6 Minutes   .95 Miles

Seated DB Curls: 47.5s  x10   50s x8 x7

Reverse Grip EZ Curls: 80 x10 x8 x7 x7

Thors Hammer DB: 27.5s x11 x10 x8  25s x10 x8

V-Crunch: 3 Sets x10

Quad XT:

115 x12  130 x12  145 x10 x8(drop 115×6)  130 x8

Close Grip EZ Curls: 90 x8 x8 x6

Dip Station Leg Crunches: x20 x15 x12

Inclined DB Curls: 37.5s x10 x8 x7

StairMaster: 6 Minutes   .95 Miles 

Seated DB Press: 60s x8 x7  65s x5 x5 x5

Rear DB Flys: 30s x8 x7  27.5s x8 x7 x7

V-Crunch: x15 x12 x10 x10

Seated Leg Press:

180 x10  230 x10 x9  270 x9  320 x8 (drop 180 x9)

Seated Side DB Flys: 27.5s x10 x8  25s x10 x8 x7

Front BB Raise: 60 x8 x10 x7 x7 x7

Seated DB Shrugs: 50s x15  60s x10  70s x8 x8

Rear/Smith Shrugs: 105 x20 175 x7 x6  155 x8 x6

StairMaster: 8 Minutes  1.15 Miles

BB Shrugs: 205 x8 x6  185 x7 x5  135 x10(fast)

Dip Station Leg Crunches: x15 x12 x12

Inclined Rear DB Shrugs: 45s x12 x11 x10 (fast)

*Legs*

Hack Squats:

180 x15  230 x12 x12  270 x10 x11  290 x10 

Declined BB: 185 x8  205 x6 x5   185 x7 x6

Inclined DB Press: 70s x8 x6  65s x8 x7 x6

StairMaster: 8 Minutes  1.16 Miles

Flat DB Press: 85s x7 x6  80s x7 x6  75s x7 x5

Inclined DB Flys (fast): 45s x10 40s x11 x8

Seated Calf Raise: 70 x10 x12 x12 x12 90 x8

French DB XT: 60 x18  70 x12   75 x9 x9 x7

Seated DB Curls: 45s x10  50s x8 x6

Rope Pushdowns: 80×20  90×12  100×7(drop 60×7)

Weighted V-Crunch: 25 LBS x15 x12 x10

Thors Hammer DB: 27.5s x11 x11 x9  25s x10 x7

Reverse Grip Push Down: 80 x15  100 x10 x9

Close Grip EZ Curls: 90 x7 x6  80 x7 x7

Seated 1 Arm DB XT: 45 x10 x8 x7 ea.

Dip Station Leg Crunch: 3 Sets x10.

Smith / Rear Shrugs: 105 x20  175 x8 x6  155 x8 x7

BB Front Shrugs: 185 x10  205 x7 x6  185 x7 x8

Lying Ham Curls:

90 x8 x7  70 x8  90 x5(drop 70 x5)  70 x8(drop 50×5)

Weighted V-Crunch: 25LBS x20 x12 x12

Seated DB Shrugs: 60s x10 65s x8 x8 x7 x7

Inclined Rear Db Shrugs: 45s x12  47.5s x11 x10

Seated DB Press: 55s x8 x9  60s x8 x7 x7 

Rear DB Flys: 30s x9 x8  27.5s x8 x8  22.5s x9(fast)

Weighted V-Crunch: 25 LBS x12 x12 x10

Front DB Flys: 32.5s x8 x7  30s x8 x7 x7

Side DB Flys: 25s x10 x8 x7 22.5s x9 x7

*Legs*

Hack Squat: 180 x15  230 x12 x10  270 x12 x10 x9   

Cybex Low Row:

180×12  230×8 180×10  230×7 (drop 180 x6 fast)

Lat Pull Down:

100×13 130×7 150×5 (drop 100×7) 130×5  100×8

StairMaster: 7 Minutes  1.06 Miles

1 Arm DB Row: 65 x8 x8 x7 x6

Oblique Crunch: 3 Sets x10

Cybex Hammer Pulldown:

190×7 (drop 150×7)   170 x8 x9

Seated Row: 120 x10 x9  100 x9

Rope Push Down:

80×16 100×8 x7(drop 80×5) 80×8 100×7(drop 80×5)

Reverse Grip Push Down:

80 x12  100 x7 x7 x5  80×7 (drop 60 x8 fast)

Seated 1 Arm DB XT:  45 x8 x7  42.5 x9 x7 x7 ea.

Weighted Bench Dip: 80 x11 x8 x8

Matrix Tri PushDown/Dip: 110 x13  120 x10 x9

*Legs*

Quad XT:

100 x15  115 x15 x12  130 x12 x10 (drop 100 x7) 

—- CHEST —

Declined BB: 185 x9  205 x5 x4  185 x6 x5

Inclined DB: 70s x9 x7  65s x8 x8 x6

Flat DB: 80s x9  85s x7  80s x7  75s x9 x6

V-Crunch: 3 Sets x12

Inclined DB Flys (fast):  42.5s x10 x8  40s x8

Dip Station Leg Crunch: 3 Sets x 12

*Legs*

Seated Press:

180 x11 230 x8  270 x10 x8 x7 (drop 180 x10)

Seated DB Shrugs: 60s x12 x10  70s x8 x7 x7

Smith/Rear Shrugs:

105 x18 x12   175 x7  155 x10 x9 x8

Stair Master: 7 Minutes  1.06 Miles

BB Shrugs: 185 x9 x7  165 x10 x8 x7 x5

*Legs*

Lying Ham Curls:

90 x9 x8

110×5 (drop2 80×5)

80 x6 x5 (drop2 50 x7)

50 x7