GYMPUNK’S SWEAT DIARY

STAIRMASTER: 8 MIN.  1.17 MI.

LAT PULLDOWN:

100 x13: 140 x6:130 x6 x5: 110 x7: 120 x6

HAMMER LOW ROW: 180 x7 x6 x6: 160 x8 x6

1 ARM DB ROWS: 65 x7 x7: 60 x8 x7 x6

*SUMO DEADS: 140 x7 x7 x6 x6*

CYBEX HAMMER PULLDOWN: 170 x8 x7 x7

* first time since straining my back 2 months ago!

– alittle light

STAIRMASTER: 8 MIN.  1.15 MI.

SEATED DB SHRUGS: 50s x11: 65 x8 x7: 60 x7

-SMITH MACHINE (15Lbs BB incld’d)-

REAR SHRUGS: 155 x 8 x7 x7: 145 x8 x6

FRONT SHRUGS: 195 x7 x5: 185 x7 x6

V-CRUNCH: 3 SETS x12

INCLND REAR DB SHRUGS: 40s x11: 42.5 x10 x9 

AB-CORE CRUNCH MACH: 45 x20: 55 x 15 x12

DB SHRUGS: 85s x9: 80s x7 x7

STAIRMASTER: 8 MIN.   1.2 MI.

SEATED DB PRESS:

42.5s x8: 50 x8 x7 x6: 47.5 x7 x7

REAR DELT DB FLYS:

27.5 x8 x7: 25 x8 x7: 22.5 x8 x8 

OBLIQUE CRUNCH: 3 SETS x8

FRONT EZ CURL BB RAISE: 50 x9 x7: 60 x8 x7 x8

WEIGHTED V-CRUNCH: 25 LBS 3 SET x12

SIDE DB FLYS: 27.5s x9 x8: 25 x8 x6: 22.5 x9

DIP STATION LEG CRUNCH: 3 SETS X15

CYBEX/HAMMER GRIP PRESS: 110 x12: 120 x8 x8

STAIRMASTER: 7 MIN.   1.1 MILES

INCLND DB CURLS:42.5s x9:47.5 x8:50 x7 x5:45 x5 

REVERSE GRIP EZ: 90 x9 x7 x6: 70 x9 x7

V-CRUNCH: 3 SETS x 12

THORS HAMMER DB:

30s x10 x7: 27.5 x10 x8: 25 x 7 (drop2 25 s x6)

WEIGHTED V-CRUNCH: 25 LBS 4 SETS x15

AB-CORE CRUNCH: 55 LBS  3 SETS  x15

EZ CURLS: 110 x7 x5: 90 x8 x6

DIP STATION LEG CRUNCHES: 3 SETS x12

STAIRMASTER:  6 MIN.  .86 MILE

FLAT DB PRESS: 80s x8: 85s x6 x5: 80s x7 x5

DECLINED BB: 185 x 6 x5: 165 x5 x6 x6

V- CRUNCH:  4 SETS x 12

INCLINED BB: 155 x7 x5: 145 x6 x5: 135 x 6

INCLINED DB FLYS (fast): 42.5s x8 x8 x7

STAIRMASTER 7 MIN.  .9 MI.

LAT PULLDOWN:

100 x12: 120 x7 x6: 130 x5: 110 x7 

CYBEX LOW ROW: 180 x6: 160 x7 x7 x7 x6

1 ARM DB ROW: 65 x8 x7 x7 x7 x6

V-CRUNCH 3 SETS x12

SEATED ROW: 100 x13 x10: 120 x7 x7

CYBEX HAMMER PULL DOWN: 170 x8 x7 x8 

STAIRMASTER: 6 MIN.   .9 MI.

SEATED DB SHRUGS: 50s x15: 65 x9 x8 x6

– SMITH MACHINE — (15 LBS BAR ADDED ) -

REAR /SHRUG: 155 x9 x7 x6: 145 x8 x6

FRONT/SHRUG:195 x6 x5: 175 x7 x6 x5

DIP STATION LEG CRUNCH: 3 SETS x12 

INCLINED REAR DB SHRUG (fast):40s x 11 x10 x10

STANDING DB SHRUGS: 80s x8: 85s x6

STAIRMASTER: 6 MIN.   .97 MI.

INCLND DB CURL:40s x9: 42.5 x7 :47.5 x8 x5:40 x7

REVERSE GRIP EZ: 90 x7 x6 :80 x 7  x7

WEIGHTED V-CRUNCH: 25LBS  x20 x12 x12

THORS HAMMER DB: 30s x7: 27.5 x10 x8 x 7 x7

REAR BB/WRIST CURL: 100 x9 x 8 x8  x7

V-CRUNCH: 3 SETS x 12

1 ARM DB CURLS: 50 x6: 47.5 x6 x5 x5

STAIRMASTER: 6 MIN.   .9 MI.

FLAT DB BENCH: 80s x11:90 x 7 x5:80 x7 x5

DECLINED BB: 185 x 6 x5: 165 x6 x6 x5

V-CRUNCH: x20 x17 x15 x12

INCLINED BB:  155 x7 x6 x5: 135 x7 x5

INCLINED DB FLYS: 42.5s x11 x8 x9 x8 (fast reps)

STAIRMASTER: 7 MIN.  1.05 MI.

SEATED DB PRESS: 50 x9: 60 x8: 65 x6 x5

REAR DB FLYS: 25s x9 x9 x6: 22.5s x8 x8

FRONT DB FLYS: 32.5s x9 x9 x7: 30s x9 x7

OBLIQUE/TWIST: 3 SETS x8

SEATED SIDE DB FLYS: 27.5s x7 x6: 25s x9 x8 x8

CYBEX HAMMER PRESS: 110 x 10: 120 x7 x7