GYMPUNK’S SWEAT DIARY

FLAT DB PRESS:70s X10:90 X6:85 X6, X6:80 X7, X5

DECLINED BB:130 X5, X6, X5,X5:110 X7, X5

V-CRUNCH 3 SETS X 15

INCLINED DB BENCH:60s X8, X7, X6:55 s X7, X7

INCLINED DB FLYS: 40S X10, X8, X8 (fast reps)

STAIRCLIMBER: 5 MIN .72 MI

SEATED DB SHRUGS: 55s X11:65 X8, X6:70 X7, X6

SMITH MACHINE SHRUGS—

REAR:140 X8, X6:120 X8, X7, X6

FRONT:180 X6,X5:160 X8, X7, X7

WEIGHTED V-CRUNCH: 25LBS X 20, X 15, X 12

DB FLYS—

REAR: 27.5s X8,X6:25 X7, X6:20 X7 

FRONT: 32.5s X8, X7:30 X8, X6:27.5 X8

SIDE:27.5s X8, X7:25s X7,X6

OBLIQUE CRUNCH: 3 SETS X8

INCLINED REAR DB SHRUGS:40s X7:37.5s X7,X7

CABLE PULL DOWN:

100 X13:120 X8:140 X6:130 X6: 120 X7

1 ARM DB ROW: 70 X 8, X 7, X 7, X 6

V-CRUNCH X 20, X 15, X 14

SUMO DEADS: 180 X6, X5: 160 X7, X6, X6

CYBEX HAMMER GRIP PULL DOWN:

170 X 8, X 7, X 7:150 X 8

INCLINED DB CURLS: 42.5 X10:47.5 X7, X6:45 X7

REVERSE GRIP EZ:90 X8, X7, X6,X6

WEIGHTED V-CRUNCH: 25LBS X20, X15, X12

THORS HAMMERD B’S:27.5 X8:25 X10, X8:27.5 X8

OBLIQUE CRUNCH: X10, X8, X7

REAR/BB WRIST CURSL: 100 X 11, X 8, X 8, X 6

STANDING DB CURLS (forced rep with free hand): 

50 X 8, X 7, X 7

<strong />

SEATED DB PRESS:

60s X9: 65s X6, X4:60s X6:55 X7

REAR DB FLYS: 27.5s X9, X7, X6: 25s X8, X7

WEIGHTED V-CRUNCH 25LBS X20, X15, X13

FRONT DB FLYS: 32.5s X10, X8, X7:27.5s X8, X7

OBLIQUE CRUNCHES: X10, X10, X8, X7

SIDE DB FLYS: 27.5s X8, X7,X6:25s X8, X8

SEATED DB SHRUG:

50s X12:70s X8:65s X8,X7:60s x8(drop2 30 X8)

DIP STATION LEG CRUNCH: 3 SETS X15

SMITH MACHINE BB SHRUGS —

REAR/TRAPZ:140 X8, X6: 120 X8, X7, X7

FRONT:180 X7, X6:160 X8, X7, X7 (90 X 10 fast)

WEIGHTED DECLINE CRUNCH: 25LBS  3 SETS X12

INCLINED REAR TRAP DB SHRUGS:

42.5s X 10, X 8, X 8

V-CRUNCH 3 SETS X 15

FLAT DB PRESS:70s X12: 85s X6, X5:80s X6, X6

INCLINED DB PRESS:70s X6, X5:65s X7, X5, X6

DECLINED BB PRESS:120 X7, X6, X6, X6:90 X8

INCLINED DB FLYS: 42.5s X11, X8, X8 (fast reps)

CABLE PULL DOWN (MED&WIDE):

100 X13: 130 X7:150 X4 (drop 120 X5):120 X7:140 X5

SEATED ROW: 100 X10: 120 X9, X7: 100 X9 

SUMO/DEADS: 180 X7, X6, X5, X6, X6

CYBEX HAMMER PULL DOWN:

150 X 11: 170 X 8, X 8: 190 X 7  

DIP STATION LEG CRUNCH: 3 SETS X 15

INCLINED DB CURLS:

42.5s X 11: 47.5s X 7, X 6: 45s X 8, X 6  

REVERSE GRIP EZ CURLS: 90 X 8, X 7,  X 6, X5

WEIGHTED V-CRUNCH:25LBS 3 SETS X 15

THORS HAMMER:25s X 11, X 9:27.5s X 10, X 10, X 8

BEHIND/BACK BB WRIST CURLS:

100 X 11, X 10, X 8, X 7

V-CRUNCH: 3 SETS X 20

EZ CURLS: 100 X 7, X 6, X 6

FRENCH DB XT: 60 X 13: 80 X 8, X 7, X 6: 75 X 8

REVERSE GRIP PUSH DOWN:
80 X 12: 120 X 6, X 6 (drop2 100 X 5): 100 X 6

CABLE PUSH DOWN: 120 X 6: 100 X 8, X 7

STAIRCLIMBER 6 MIN.  .8 MI.

WEIGHTED BENCH DIP 80 X 9: 85 X 7, X 7, X 6