GYMPUNK’S SWEAT DIARY

Seated DB Curls: 50 X 8: 55 X 4: 50 X 7, X 6, X 6

French DB XT: 50 X 15: 75 X 10: 85 X 9, X 8, X 6

EZ Curls: 110 X 6, X 5: 90 X 7

Reverse Grip Cable Push Down: 90 X 10: 100 X 8, X 7: 80 X 8

Thors Hammer DB’s: 25 X 11, X 10, X 7: 27.5 X 7

1 Arm DB Skull Crushers: 40 X 7: 37.5 X 8, X 6

BB / Wrist Curls: 90 X 13, X 10, X 9

9 MIN. 1.35 MI STAIRCLIMBER

SEATED DB PRESS: 55’s X 11: 70 ’s X 4: 60’s X, 7, X 6, X 6

REAR DELT DB FLYS: 22.5’s X 9, X 8, X 6: 20 ’s X 10, X 7

FRONT DB FlLYS: 30’s X 9, X 8: 27.5’s X 9, X 6

SIDE DB FLYS: 27.5’s X 8, X 8, X 7, X 6

OBLIQUE CRUNCH: X 12, X 12, X 8

DIP STATION CRUNCHES: X 18, X 16 X 14

SEATED DB SHRUGS: 50’s X 12: 60’s X 10, X 8, X 6: 65’s X 7

— SMITH MACHINE BB ————

REAR/SHRUGS: 110 X 9: 130 X 8, X 6, X 6: 110 X 7

FRONT/SHRUGS 160 X 8, X 7, X 7, X 5
—————————————

DIP STATION CRUNCHES: X 18, X 15, X 13

INCLINED DB SHRUGS: 35’s X 12, X11, X 8 (fast reps)

WIEGHTED CRUNCH: 25 LBS X 17, X 15, X13

9 MIN. 1.1 MI. STAIRCLIMBER

CABLE PULLDOWNS (MED&WIDE GRIPS):

110 X 12: 140 X 6, X 5 (drop2 120 X 5): 120 X 6, X 5

SUMO DEADS: 140 X 8, X 7, X 6 , X 6, X 4

CYBEX LOW ROW MACH: 120 X 9, X 7, X 7: 130 X 6

CYBEX HAMMER PULL DOWN: 170 X 9, X 8, X 7: 190 X 6

////////// CHEST / YESTERDAY /////////////

FLAT DB BENCH: 75’s X12: 85’s X 8, X 6: 80’s X 8, X 6

DECLINE OLYMPIC BB BENCH: 120 X 9: 130 X 7, X 7, X 6: 120 X 7

INCLINED DB PRESS: 70 ’s X 7, X 5: 60 ’s X 8, X6, X 7

AB-CORE CRUNCH MACH- OBLIQUES: 55 LBS 4 SETS X 10

INCLINED DB FLYS: 42.5’s X 11, X 10, X 8, X 8

FLAT DB FLYS: 37.5’s X 9, X 8, X 7

—— BI’S & TRI’S ———-

SEATED DB CURLS: 45’s X 12: 55’s X 8, X 6: 50’s X 7, X 6

SEATED FRENCH DB XT: 55 X 10: 80 X 10: 85 X 9, X 7: 90 X 7

WEIGHTED V- CRUNCH: 25 LBS X 18, X 18, X 15

REVERSE GRIP EZ CURLS: 90 X 8, X 7, X 6, X 7

REVERSE GRIP CABLE PUSH DOWNS: 90 X 13: 110 X 8: 100 X 8, X 7: 90 X 10

EZ CURLS: 110 X 7, X 6: 90 X 8, X 6 OBLIQUE CRUNCHES 3 SETS X10

WEIGHTED BENCH DIPS: 80 X 10: 85 X 8, X 6

THORS HAMMER DB: 25’s X 12, X 10, X 9, X 9, X 6

STAIRMASTER 8 MIN.  1.1 MI

///////// DELTS ///////////

SEATED DB PRESS: 55’s X11: 65’s X 9, X7: 60’s X7, X 7: 55’s X 7

REAR DELT DB FLYS: 25’s X 9, X 7: 22.5’s X 9, X 7, X 7

WEIGHTED V-CRUNCH: 25 LBS X 17, X 15, X 12

FRONT DB FLYS: 30’s X10, X 8, X 7: 27.5’s X 7: 25’s X 8

SIDE DB FLYS: 27.5’s X 8, X 8, X 6: 25’s X 7, X 6

OBLIQUE CRUNCH: 3 SETS X10

AB-CORE CRUNCH MACH: OBLIQUES & FRONT
60 LBS 3 SETS X 10: 45 LBS 3 SETS X 8

STAIRCLIMBER: 7 MIN. 1 MI.