GYMPUNK’S SWEAT DIARY

INCLINED DB  CURLS:

45s X7: 47.5 X7, X6, X4: 45 X6

THORS HAMMER DB’s:

27.5s X 10, X8, X7: 25 X9, X7, X6

WEIGHTED CRUNCH: 25 LBS 4 SETS X12

EZ CURLS: 110 X6, X5: 90 X7, X6

V-CRUNCH: 3 SETS X12

REVERSE GRIP EZ’s: 90 X8, X6, X6, X5

AB-CORE CRUNCH:

45 X 20:70LBS 2 SETS OBLQS X 10

REAR BB WRIST CURLS: 100 X11, X10, X7, X7

SEATED DB SHRUGS:

55s X 11: 70 X9: 75 X6: 65 X8, X6  
<strong />

– SMITH MACHINE  BB SHRUG –
REAR: 140 X 8, X7, X6: 120 X8, X7

FRONT: 180 X6, X5: 160 X 7, X5
<strong />

DIP STATION LEG CRUNCH: 3 SETS X 12

INCLINED REAR TRAP DB SHRUG:

40s X 11, X 8, X 8 (fast reps)

<strong />

<strong />

STAIRCLIMBER: 5 MIN.  .65 MI

FLAT DB PRESS:

75s X10: 85 X 6,X 4: 80 X 7, X 5

DECLINED BB:140 X6,X4:120 X6,X5,X5

INCLINED DB PRESS:

65s X 9: 70 X 6, X 4: 60 X 7,X 5

OBLIQUE CRUNCH 3 SETS X10

FLAT DB FLYS: 40s X11, X10, X9, X7

INCLINED DB FLYS: 40s X 10, X 8, X 8

STAIRCLIMBER: 5 MIN.  .7 MI.

PULL DOWN (MED HAMMER GRIP):
110 X15:130 X 6:150 X5(drop 110 X5):140 X6:130 X4

CYBEX LOW ROW:

180 X 6, X 5: 160 X 6, X 6: 140 X 7

STAIRCLIMBER: 6 MIN.   .8 MI.

7 MIN.  1.07 MI STAIRCLIMBER

SEATED DB PRESS: 55s X9, X7, X6: 60s X6, X5

WEIGHTED V-CRUNCH: 25 lbs X12, X12, X10

REAR DB FLYS:

27.5s X8, X7, X7: 25s X8, X8

FRONT DB FLYS:

32.5s X9, X8, X6:30s X8, X6

SIDE DB FLYS: 27.5s X10, X8, X7, X8, X7 

V-CRUNCH: 4 SETS X10

SEATED DB SHRUGS:

60s X 12: 70s X7, X6: 65s X8,X7

– SMITH MACHINE –

REAR BB SHRUGS:

140 X8, X7, X5: 120 X8, X6

FRONT: 200 X5, X4: 180 X6, X5, X4 

DIP STATION LEG CRUNCH 4 SETS X15

INCLINED REAR DB SHRUGS: 40s X 10, X10,X9

7 MIN.   1.1 MI STAIRCLIMBER

SEATED DB CURLS:

47.5s X9: 50 X7: 55 X5, X4: 50 X6

REVERSE GRIP EZ: 90 X7, X5, X5, X4

WEIGHTED CRUNCH: 25 LBS 3 SETS X12

THORS HAMMER DBs:

27.5s X10, X9, X7: 25s X10,X8

DIP STATION CRUNCH: 3 SETS X12

EZ CURLS: 100 X6, X5, X5 

REAR BB WRIST CURLS:

100 X11, X8, X8, X7

7 MIN. 1.09 MI STAIRCLIMBER

FRENCH DB XT:

60 X 20:75 X 9:85 X 9,X 7:75 X 9

REVERSE GRIP PUSH DOWN: 90 X9,X8, X8,X9

PUSH DOWN:90 X10:100 X8:110 X8, X7

HANGING LEG CRUNCH: 2 SETS X6

WEIGHTED BENCH DIPS:80 X9:90 X8, X7, X5

V-CRUNCH: 2 SETS X8

6 MIN.   .9 MI STAIRCLIMBER

CABLE PULL DOWN:

100X15:130 X6:150 X4 (drop 130 X4):120 X6,X6

CYBEX LOW ROW: 160X7,X6:140 X8,X7:160X7

1 ARM DB ROW:75X8,X7,X5:70 X7,X7

AB-CORE CRUCNH:70 LBS 3 SETS X12

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

7 MIN.  1.05 MI. STAIRCLIMBER

FLAT DB PRESS:

90s X8:95s X5: 90s X6: 80s X6, X6

INCLINED DB PRESS:

65s X 7, X 6, X 6, X 5: 60s X 7

V-CRUNCH: 3 SETS X12

DECLINED BB: 140 X7, X5:120 X7, X6, X5

DIPSTATION CRUNCH: 2 SETS X 10

INCLINED DB FLYS: 42.5s X11, X10, X9

OBLIQUE CRUNCH: 2 SETS X 10

FLAT DB FLYS: 37.5s X10, X9, X9