GYMPUNK’S SWEAT DIARY

INCLINED DB CURLS:

45s  X 8: 47.5 X 7,  X 7: 50 X 5: 47.5 X 6

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

WEIGHTED V-CRUNCH: 25 LBS 3 SETS X 15

EZ CURLS: 100 X 7, X 6, X 5: 90 X7

THORS HAMMER DB:

27.5s X 9, X 7: 25 X 8, X 8, X 6

V-CRUNCH: 3 SETS X 10

BEHIND BACK BB WRIST CURL:

100 X 11, X 9, X 9, X 7

6 MIN. .9 MI STAIRCLIMBER

SEATED DB PRESS: 55s X 7, X 8: 60s X 7, X 5: 55s X 6

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

WEIGHTED V-CRUNCH 35 LBS X 12, X 15, X 12

FRONT DB FLYS: 30s X 10, X 8, X 6: 27.5s X 7, X 7

OBLIQUE CRUNCH: 3 SETS X 10

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

5 MIN.  .72 MI STARICLIMBER

FLAT DB PRESS: 90’s X 7, X 6: 80’s X 7, X 5: 70’s X 8 , X 6

INCLINED DB PRESS: 65’s X 7, X 6, X 4: 55 ’s X 8, X 6

OBLIQUE/CRUNCH: 3 SETS X10

DECLINED BB BENCH: 120 X 9: 130 X 8, X 6: 110 X 9

INCLINED DB FLYES: 42.5’s X 10, X 8, X 7 (fast reps) 

DECLINED DB FLYS: 42.5’s X 9,  X 8, X 6

6 MIN.  .9 MI. STAIRCLIMBER

FRENCH DB XT: 55 X 13: 65 X 9: 80 X 8, X 7: 70 X 8

WEIGHTED BENCH DIPS: 80 X 7, X 8: 90 X 7, X 6

REVERSE GRIP CABLE PUSH DOWNS:

80 X 12: 100 X 7: 80 X 9 (drop2 70 X 7): 100 x 6 (drop2 70 X 6)

1 ARM DB SKULL CRUSHERS (FORCED REPS W/FREE HAND):

42.5 X 8: 40 X 6: 37.5 X 6

SEATED DB SHRUGS: 55’s X 12: 65 X 9, X 8: 75 X 8, X 5  

– SMITH MACHINE BB SHRUGS –

REAR TRAPS: 140 X 8, X 6, X 5: 120 X 8, X 7

FRONT GRIP: 180 X 6, X 6: 160 X 7, X 6, X 5

WEIGHTED V-CRUNCH: 25 LBS 3 SETS X15

INCLINED REAR TRAP DB SHRUGS: 40’s 3 SETS X 10- FAST REPS

CABLE PULL DOWN: 100 X 13: 130 X 6, X 5, X 5 (drop2 100 X 5), : 120 X 7

SUMO DEADS: 160 X 6, X 6, X 5: 140 X 7, X 6 

V-CRUNCH 3 SETS X 10 

SEATED ROW/CLOSE GRIP: 100 X 11: 120 X 7: 100 X 9: 120 X 6

CYBEX/HAMMER GRIP PULL DOWN: 150 X 11, X 10: 160 X 8: 170 X 6

INCLINED DB CURLS: 42.5’s X 8: 47.5 X 7, X 6: 45 X 7

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

OBLIQUE CRUNCH: 3 SETS X 8

THORS HAMMER DB’S: 25’s X 8 , X 6: 22.5 X 8, X 8

WEIGHTED CRUNCH: 25 LBS 3 SETS X 10

EZ CURLS: 100 X 6, X 5: 90 X 8, X 7

FLAT DB BENCH: 90’s  X 6, X 5: 80 ’s X 6, X 6: 75 X 7

INCLINED DB BENCH: 65’s X 7, X 5: 60’s X 7, X 5, X 5

DECLINED BB BENCH: 140 X 5: 120 X 7, X 6, X 6: 90 X 9

AB-CORE MACH: 50 LBS  X 20, X 18, X 15

INCLINED DB FLYS: 42.5’s X 8: 40’s  X 10, X 8, X 7

FLAT DB FLYS: 37.5’s X 8, X 8, X 6

SEATED DB PRESS: 50’s X 11, X 9: 60 ’s X 7, X 5: 55’s  X 7, X 5 

OBLIQUE CRUNCH: 3 SETS X 10

REAR DELT DB FLYS: 25’s X 9, X 7: 22.5 X 8, X 8: 20 X 8, X 6 

WEIGHTED V-CRUNCH: 25 LBS X 11, X 10, X 18

FRONT DELT DB FLY: 30’s X10, X 8,: 27.5 X 8, X 8: 25 X 8

SIDE DELT DB FLY: 27.5’s X 8, X 6: 25 X 8, X 8, X 6 

STAIRCLIMBER: 5 MIN. .70 MI.