gympunk 
"Hit 190 LBS by Summer - Fall 2009, Can I gain 10 LBS? I'm at my record high weight now. I've got to EAT EAT EAT!! Yes, I'm an Ecto!!"
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Archive for June, 2007
Tuesday, June 26th, 2007
Inclined DB Curls: 45’s X 9: 47.5’s X 7, X 5: 45’s X 7
Reverse Grip Ez Curls: 90 X 8, X 7, X 6, X 6
Oblique Crunch 3 Sets X 10
Thors Hammer DB’s;: 27.5’s X 8: 25’s X 9, X 7, X 7, X 6
Close Grip EZ Curls: 100 X 6, X 5: 90 X 7, X 5
Posted in Training
Saturday, June 23rd, 2007
Cable Pulldowns: 110 X14: 140 X 5: 120 X 6: 130 X 6, X 5
1 Arm DB Rows: 70 X 8, X 7, X 7, X 6
Weighted V-Crunch: 25l Bs X 18, X 13, X 12
Sumo/Deads: 160 X 7, X 4: 140 X 7, X 6, X 5
Cybex Hammer Grip Pulldown: 170 X 8, 175 X 7: 180 X 7: 170 X 8
Cybex Low Row: 140 X 8, X 6: 120 X 7, X 6: 110 X 9
Declined Weighted Crunch: 25 Lbs X 13, X 10, X 9
Posted in Training
Thursday, June 21st, 2007
SEATED DB SHRUGS: 65’s X 10, X 8: 60’s X 8, X 7: 55’s X 8
—- SMITH MACHINE BB SHRUGS ——
REAR/TRAPS: 110 X 10: 130 X 8, X 6: 110 X 8: 130 X 7
FRONT/CLOSE GRIP: 180 X 6: 160 X 7, X 6
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DIP STATION LEG LIFTS: 4 SETS X 12
SIDE DELT DB FLYS: 27.5 ’s X 8, X 8, X 7, X 6
WEIGHTED V-CRUNCH: 25 LBS X 18, X 13, X 12, X 10
UPRIGHT EZ/BAR ROW/FAST: 70 LBS X 10, X 8, X 8, X 7
FRONT DELT PLATE LIFT: 45 LBS 3 SETS X 10
INCLINED BENCH DB SHRUGS/FAST : 37.5’s X 8, X 8, X 7
Posted in Training
Wednesday, June 20th, 2007
— TIRED AS HELL YEST! –
9 Min 1.3 Mi Stair Climber
Seated DB Press: 60’s X 7, X 6: 55 ’s X 7, X 6: 50’s X 7
Oblique Crunch 3 Sets X 10
Rear Delt Flys: 25’s X 7, X 7: 22.5’s X 8, X 7, X 6
Ab-Core Crunch/obliques: 60 Lbs X 10: 40 X 15
Posted in Training
Sunday, June 17th, 2007
SEATED DB CURLS: 45’s X 11: 50’s X 8, X 7, X 6: 55’s X 6
FRENCH DB XT: 45 X 15: 80 X 10, X 8: 85 X 8, X 6
REVERSE GRIP PULL DOWNS: 80 X 11: 100 X 8, X 7, X 7
REVERSE GRIP EZ CURLS: 90 X 7, X 6, X 6, X 5
WEIGHTED BENCH DIPS: 90 X 9: 95 X 7: 85 X 7, 80 X 6
OBLIQUE CRUNCHES: X 13, X 10, X 8
THORS HAMMER DB’S: 27.5’s X 9, X 8: 22.5’s X10: 25’s X 8, X 6
INCLINED DB HAMMER CURLS 42.5 X 7, X 5: 40 X 7
1 ARM SEATED DB XT: 42.5 X 7, X 6 (forced reps w/free hand)
Posted in Training
Sunday, June 17th, 2007
FLAT DB PRESS: 90’s X 7, X 4: 80 ’s X 7, X 5, X 5
DECLINED BB BENCH: 140 X 7, X 5: 120 X 8, X 6: 110 X 8
INCLINED DB PRESS: 70 ’s X 6: 65’s X 8, X 7, X 5
INCLINED DB FLIES: 42.5 ’s X 11, X 10, X 9, X 8
Posted in Training
Wednesday, June 13th, 2007
Cable Pull Downs (Med & Wide Grips):
100 X13: 140 X 6, X 5: 120 X 7: 130 X 6, X 5
Sumo Deads: 160 X 7, X 6, X 5: 140 X 7, X 5
1 Arm DB Rows: 70 X 8, X 7, X 7, X 6
Cybex Hammer Grip Pulldown: 170 X 9: 180 X8, X 7: 170 X 7
Cybex Hi-Row Machine: 180 X 10: 200 X 7, X 7, X 6
Posted in Training
Sunday, June 10th, 2007
SEATED DB SHRUGS: 55’s X 12: 65’s X 7: 60’s X 8, X 8, X 6
DIP STATION LEG LIFTS X 18, X 18, X 12
———- SMITH BB MACHINE ———–
REAR TRAP SHRUGS: 110 X 10, X 9, X 9: 130 X 8, X 7
FRONT/CLOSE GRIP: 160 X 7, X 6, X 5: 140 X 7, X 7
UPRIGHT ROW (CLOSE GRIP) : 90 X 7: 70 X 8, X 8 ,X 6
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WEIGHTED V-CRUNCH: 25 LBS X 20, X16, X12
Posted in Training
Friday, June 8th, 2007
9 Min. 1.3 Mi. Stairclimber
Inclined DB Curls: 45 X 6, X 7: 47.5 X 6, X 5
Reverse Grip EZ Curls: 90 X 7, X 7, X 5, X 5
Thors Hammer Db’s: 25 X 11, X 10, X 8, X 8
Weighted V-Crunch: 25lbs X 18, X 20, X 15
EZ Curls: 100 X 7, X 6, X 5
Behind Back Wrist BB/Curls: 100 X 12, X 10, X 9
Posted in Training
Wednesday, June 6th, 2007
10 Min 1.45 Mi Stairclimber
Seated DB Press: 55 X 11: 70 X 4: 60 X 7, X 6, X 5
Rear Delt DB Flys: 25 X 9, X 7: 22.5’s X 9, X 8, X 7
Weighted Crunch: 35lbs X 12, X 10 ,x 11
Side DB Flys: 30 X 8, X 7: 27.5 X 8, X 6
Front DB Flys: 27.5 X 8, X 7, X 7
Oblique Crunch: 3 Sets X 10
Posted in Training
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