GYMPUNK’S SWEAT DIARY

LAT PULLDOWN:

100 x15: 130 x8: 150 x6: 140 x6 x5: 130 x6

CYBEX LOW ROW:  180 x9 x7 x6: 160 x8 x7

1 ARM DB ROW: 70 x8 x7 x7 x6

V-CRUNCH 3 SETS x12

SUMO DEADS:  140 x7 x7 x6 x6: 160 x5

HAMMER PULL DOWN:

170 x10: 190 x7 x7 (drop2 170 x4) 

** 1 SET LEGS **

HACK SQUAT: 230 x9 x9 x8: 250 x9 x8 

STAIRMASTER: 6  MIN.  .99 MI.

SEATED DB PRESS: 55s x10: 60 x7 x5: 55 x7 x6

REAR DB FLYS: 30s x7: 27.5 x9 x7: 25 x9 x7 

WEIGHTED V CRUNCH: 25 LBS  3 sets x 12

FRONT DB FLYS: 32.5s x7 x9: 30 x8 x8 x6

OBLIQUE CRUNCH: 3 SETS  x8

SIDE DB FLYS: 30s x8 x6: 27.5 x9 x7: 25 x9 

CYBEX HAMMER PRESS: 90 x11: 110 x7 x6

** 1 SET LEGS **

SEATED PRESS: 230 x9 x10 x8: 210 x10 x10  

STAIRMASTER: 7 MIN.   1.11 MI.

FLAT DB PRESS: 85s x10: 95 x7 x4: 85 x7 x6

DECLINED BB: 185 x7 x6 x5: 175 x8 x6

V-CRUNCH 3 SETS x15

INCLINED DB PRESS: 70s x8 x6: 65 x7 x6 x6

INCLENED DB FLYS(fast): 40s x11 x10 x8

 ** 1 SET LEGS **

QUAD XT MACH:

130 x12: 145 x10: 160 x9 x9: 145 x10 

STAIRMASTER: 6 MIN.   1 MI.

SEATED DB CURLS: 45s x9: 50 x7 x7 x5 x5

THORS HAMMR DBs: 30 x8: 27.5 x8: 25  x9 x8 x6

OBLIQUE CRUNCH 3 SETS  x8

EZ CURLS: 110 x7 x 4: 90 x8

REVERSE GRIP EZ: 90 x8 x7 x6 x6

INCLINED DB CURLS (fast): 40s x10 x8 x7 

REAR BB WRIST CURL: 100 x9 x9 x8 x6

** 1 SET LEGS **

STANDING CALF RAISES:

140 x12: 160 x10 x8: 140 x8: 160 x7

STAIRMASTER: 8 MIN.  1.25 MI.

SEATED DB SHRUGS: 50 x13: 65 x8 x8: 70 x8 x6

** SMITH MACHINE **

REAR SHRUG: 155 x8 x7 x6: 145 x7 x6

FRONT SHRUG: 195 x6 x4: 175 x7 x5: 155 x7

DIP STATION LEG CRUNCH: 2 SETS x20

INCLND REAR DB SHRUG (fast): 45s x10 x11 x10 

V-CRUNCH: 3 SETS x 12

** 1 SET LEGS **

LYING HAMMIE CURLS:

70 x10: 90 x7: 70 x9: 90 x6: 80 x7: 90 x4 

STAIRMASTER: 8 MIN.  1.2 MI.

LAT PULL DOWN:

110 x12: 140 x6 x5 (drop2 120 x5): 130 x6: 120 x5

CYBEX HI-ROW: 180 x 9 x7 x6: 160 x9 x7

1 ARM DB ROW: 70 x7 x7 x6

SEATED ROW: 120 x8 x7: 110 x8

HAMMER PULL DOWN: 150 x9: 170 x8 x7

** 1 SET LEGS**

HACK SQUAT MACH: 180 x9 x8 x9 x7: 230 x9 

STAIRMASTER:  8 MIN  1.2 MI.

SEATED DB PRESS:

55s x10: 60 x8 x6: 55 x7, x5 (drop2 42.5 x5)

REAR DB FLYS: 27.5s x7: 25 x9 x7 x7: 22.5 x8

FRONT DB FLYS: 32.5s x10 x7: 30 x6 x6 x5

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

** 1 SET LEGS **

SEATED PRESS: 180 x12: 230 x10 x9: 250 x9 x8

STAIRMASTER: 8 MIN.  1.2 MI.

FLAT DB PRESS: 80s x10: 90 x6 x5: 80 x7 x6

INCLND DB PRESS: 70s x9 x6: 65 x8 x7 x6

DECLINED BB BENCH: 165 x 8 x7 x7 x6: 135 x9

V-CRUNCH: 3 SETS x 12

INCLND DB FLYS (FAST): 42.5s x10 x8 x7 

** 1 SET LEGS **

QUAD XT MACH:130 x12:145 x9:160 x8 x6:145 x8

STAIRMASTER: 8  MIN.  1.21 MI.

INCLND DB CURLS: 40s x8: 42.5 x8 x7

SEATED DB CURLS: 42.5s x8: 45 x7: 50 x6

THORS HAMMER DBs:30s x7:27.5 x 8 x8 x7:30 x6

REVERSE GRIP EZ: 90 x 7 x5: 80 x6 x5

V CRUNCH: 3 SETS x 12

REAR/BB WRIST CURLS: 100  x10 x8 x8 x7

 ** 1  SET LEGS **

STANDING CALF XT:

120 x10: 140 x9: 160 x7: 140 x9: 160 x7

STAIRMASTER: 8 MIN.  1.19 MI.

SEATED DB SHRUGS:

50 x13: 60 x 10 x8: 65 x8 x7: 70 x7 x7

= SMITH MACHINE SHRUGS (15 LBS BAR) =

REAR: 155 x8 x6: 145 x7 x6: 125 x8 x8

FRONT: 195 x5: 175 x6 x6: 155 x8

V-CRUNCH: 4 SETS  x12

INCLND REAR DB SHRUG (fast): 45s x10 x10 x9

** 1 SET LEGS **

LYING HAMMIE XT:70 x8:90 x6: 70 x6:90 x6:70 x5