GYMPUNK’S SWEAT DIARY

BACK STILL ALITTLE SORE = LIGHTER LBS! 

STAIRMASTER: 7 MIN.  1.07 MI.

STANDING DB SHRUGS:

65s x12: 75 x9: 80 x8 x7 x7

>SMITH MACHINE SHRUGS (15 Lbs bar added in)<

REAR: 155 x8 x7 x6: 135 x8 x7

FRONT: 155 x10 x8: 175 x7 x7 x7 

DIP STATION LEG CRUNCH: 4 SETS x15

INCLINED REAR DB SHRUG: 37.5s x13 x10 x10 x9

AB-CORE CRUNCH: 50 LBS 3 X 15 REG/CRUNCH

STAIRMASTER: 7 MIN.   1.1 MI.

CABLE PULL DOWN (med&wide grip):

110 x12:120 x7:130 x6 x5(drop2100×4):120 x5

CYBEX HI-ROW:180 x8: 240 x6 x5 x5: 180 x7

SEATED ROW (narrow hammer grip):

100 x12 x9: 120 x7 x7: 110 x6

CYBEX HAMMER PULL DOWN:150 x10:170 x8 x7 x6 

ELIPTICAL: 7 MIN. 2 MI.

REVERSE GRIP PUSH DOWN:

100 x13: 110 x8: 120 x8: 130 x5 x5(drop2 100 x5)

REG. GRIP PUSH DOWN:

110 x8: 120 x7: 130 x6: 110 x8

1 HAND FRENCH DB XT:

50 x7 x5 ea: 47.5 x 7 x5: 45 x6

WEIGHTED V-CRUNCH 25 LBS  4 SETS x 12

DB SKULL CRUSHERS (forced reps w/free hand)

42.5 x8 x6 EA.: 40 x 6 x5: 37.5 x5

OBLIQUE CRUNCH 3 SETS X 8 

STAIRMASTER:  7 MIN. 1.05 MI.

SEATED DB CURLS:

45s x9: 50s x8: 55s x5: 50s x6 x5 

REVERSE GRIP EZ CURLS: 90 x7 x6 x6 x5

THORS HAMMER DB:30s x10 x8:27.5s x10 x8 x7

OBLIQUE CRUNCH: 3 SETS x8 

EZ CURLS: 110 x6 x5: 90 x8 x6 x7

V-CRUNCH: 3 SETS  x12

REAR BB WRIST CURLS: 100 x11 x9 x9 x7 

STAIRCLIMBER: 7 MIN. 1.05 MI

SEATED DB PRESS:55s x8: 65s x7 x5: 60s x7 x7

REAR DELT FLYS:25s x9 x8 x6: 22.5s x9 x7

WEIGHTED V-CRUNCH 25 LBS 3 SETS X15

FRONT FLYS: 32.5s x10 x8 x7: 30s x 8 x6

SIDE DELT FLYS: 27.5s x9 x9 X7: 25S x10 x8 

V-CRUNCH: 3 SETS x 10

( 45 LBS @ OLYMPIC BB’s ARE ADDED)
 

STAIRMASTER:  7 MIN.  1.1 MI.
 

FLAT DB BENCH: (45 LBS added)
85s x 7: 90s x 4: 85s x6: 80s x 7 x6
 

INCLINED BB BENCH
115 x 9: 135 x7: 145 x6  x6  x5
 

INCLINED DB FLYS: 42.5s x11 x10  x10 x8
 

V-CRUNCH: 3 SET x 10
 

FLAT DB FLYS: 40s x8  x8  x7
 

DECLINED BB BENCH (45LBS added)
175 x7 x6  x5  x5  x4

(My back’s been alittle sore for a few weeks, so no Deads!)

STAIRCLIMBER: 7 MIN. 1.1 MI.

CABLE PULL DOWN (med & wide grips)

110 x12:140 x7 x5: 130 x7:150 x5 drop2 110×5 

CYBEX LOW ROW:180 x8 x6:160 x7 x7 x6 

1 ARM DB ROWS:65s x9 x8 x7 x7 x7

V-CRUNCH: 3 SETS x10

CYBEX HAMMER PULL DOWN:

170 x10 x7: 150 x8 x8

SEATED ROW (med hammer grip)

120 x9, x6: 100 x9 x7: 110 x5

HANGING LEG-CRUNCH: 2 SETS  x7

STAIRCLIMBER: 7MIN.  1.05 MI.

SEATED DB SHRUGS:

50s x12: 65s x7 x6: 70s x7 x6 

- SMITH MACHINE SHRUGS -

REAR: 160 x8 x6: 140 x8 x6 x6

FRONT: 180 x6 x5: 160 x6 x6: 140 x7

DIP STATION CRUNCHES: 3 SETS x12

INCLINED REAR DB SHRUGS: 42.5s x11 x10 x10

STAIRMASTER: 7 MIN. 1.08 MI.

INCLINED DB CURLS:

42.5s x9: 47.5 x8: 50 x6 x5: 47.5 x5

REVERSE GRIP EZ: 100 x7 x7 x6 x5

V-CRUNCH 3 SETS  x15

THORS HAMMER DBs:

30s x11 x9 x7: 27.5s x9 x8

OBLIQUE CRUNCH: 3 x 10

EZ CURL: 110 x6 x5: 90 x8 x7

REAR BB WRIST CURLS:

100 x 10 x8 x8 x6