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 July, 2007
Tuesday, July 31st, 2007
SEATED DB PRESS: 50’s X 13: 60 X 7, X 5: 50 X 7, X5
REAR DELT DB FLYS: 22.5 ’s X 10, X 8, X 7: 20’s X 8, X 8
OBLIQUE CRUNCH 3 SETS X 10
FRONT DELT DB FLYS: 25’s X 10, X 9: 30’s X 9, X 7, X 8
SIDE DELT DB FLYS: 25’s X 8, X 8, X 7, X 6
WEIGHTED V CRUNCH: 20LBS X 20: 25LBS X 12, X 12
Posted in Training
Saturday, July 28th, 2007
FLAT DB PRESS: 90’s X7, X 5: 80 ’s X 7, X 6, X 5
WEIGHTED V-CRUNCH: 25LBS X 15, X 12, X 12
INCLINED DB PRESS: 70’s X 7: 65’s X 7, X 5: 60’s X 7, X 6
AB-CORE CRUNCH: 45 LBS 6 SETS TOAL X 10 OBL & FRONT
DECLINED DB FLYS: 35’s X10: 40’s X 10, X 8, X 7
Posted in Training
Thursday, July 26th, 2007
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SEATED DB SHRUGS: 50’s X 13: 60 X 9, X 7: 65 X 8, X 7
— SMITH BB MACHINE ———
REAR/LATS SRUG: 140 X 7: 120 X 8, X 8, X 6: 90 X 10
FRONT/CLOSE GRIP: 160 X 7, X 6, X 5, X 5: 90 X 12
DIP STATION LEG/CRUNCH 3 SETS X 12
INCLINED DB SHRUGS: 37.5’s 4 SETS X 10, FAST REPS
OBLIQUE CRUNCH: 3 SETS X 8
Posted in Training
Wednesday, July 25th, 2007
5 Min. .78 Mi Stairclimber
Cable Pull Down:
100 X 13: 130 X 6: 120 X 6 (drop2 100 X 5): 130 X 5: 120 X 6
Cybex Low Row: 140 X 6, X 6: 120 X 7, X 6, X 6
Sumo/Deads: 140 X 6, X 6, X 5, X 5
Dip Station Leg/crunches X 16, X1 2, X 10
Posted in Training
Sunday, July 22nd, 2007
INCLINED DB CURLS: 45’s X 9, X 7: 47.5’s X 7, X 6 X 5
REVERSE GRIP EZ CURLS: 100 X 7: 80 X 8, X 7, X 7 X 6
BEHIND/BACK WRIST BB CURLS: 100 X 10, X 10, X 8, X 7
THORS HAMMER DB’S: 25’s X 10, X 7: 22.5’s X 9, X 8, X 6
1 ARMED DB CURLS (FORCED REPS W/FREE HAND):
50 X 8, X 7: 47.5 X 8, X 6
Posted in Training
Saturday, July 21st, 2007
SEATED DB PRESS: 45’s X 12: 50’s X 7, X 6: 47.5 X 7, X 7
V-CRUNCH: 3 SETS X 12
REAR DELT DB FLYS: 20 ’s X 10, X8, X 7: 17.5 ’s X 10, X 8
OBLIQUE TWIST/CRUNCH: 3 SETS X 10
SIDE DELT DB FLYS: 25’s X 9, X 8, X 6, X 8, X 7
FRONT DELT DB FLYS: 27.5’s X10, X 10, X 7: 25’s X 8, X 7
WEIGHTED CRUNCH: 25LBS 3 SETS X 12
Posted in Training
Tuesday, July 17th, 2007
MIN. 1.15 MI STAIRCLIMBER
FLAT DB BENCH: 80’s X 9: 90 X 6: 85 X 6: 80 X 7, X 8
INCLINED DB BENCH: 65’s X 6, X 6, X 6, X 5
DECLINED WEIGHTED CRUNCH: 25 LBS X 12, X 10, X 9
DECLINED BB BENCH: 140 X 7, X 5: 130 X 7, X 6: 110 X 8
V-CRUNCH: 3 SETS X 12
INCLINED DB FLYS: 42.5’s X9: 40 X 10, X 9
Posted in Training
Saturday, July 14th, 2007
SEATED DB SHRUGS:
47.5’s X 12: 55 X 9: 60 X8, X 7: 65 X7 , X 7
— SMITH MACHINE BB SHRUGS —–
REAR/TRAPS: 90 X 10: 120 X 8, X 6: 110 X 7, X 7: 90 X9
FRONT: 160 X 7, X 6: 140 X 7, X 6: 90 X 10
———————————-
7 MIN .9 MI STAIRCLIMBER
Posted in Training
Friday, July 13th, 2007
7 MIN. .9 MI. STAIRCLIMBER
CABLE PULL DOWN (WIDE HAMMER GRIP):
100 X 13: 120 X 8: 130 X 6 X 6, X 5 (drop2 100 X 5)
1 ARM DB ROWS: 65 X 7, X 7, X 6
CYBEX CLOSE HAMMER GRIP PULL DOWN: 170 X 9, X 8, X 7
CYBEX HI-ROW MACH: 190 X 11: 220 X 8, X 7: 190 X 6
Posted in Training
Tuesday, July 10th, 2007
7 Min. 1.04 Mi. Stairclimber
French DB Xt: 60 X 11: 70 X 8: 80 X 8, X 8, X 7
Reverse Grip Cable Pull Down:
80 X 12: 100 X 8, X 7 : 110 X 6, X 5
Cable Push Down: 110 X 7, X 7, X 6
Ab-Core Crunch (ob & Front): 50 Lbs 6 Sets X 12
Weighted Bench Dips: 80 X 9: 90 X 7, X 6
Posted in Training
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