GYMPUNK’S SWEAT DIARY

STAIRMASTER: 55 MIN.   .85 MI

SEATED DB CURLS:

47.5s x 8: 50s x7 x6 x6: 45 x 7

REVERSE GRIP EZ CURLS:

90 x7 x6: 70 x7 x6

THORS HAMMER DBs:

30s x10 x8 (drop2 27.5 x5): 27.5 x8 x8

QUAD XT MACH:

115 x10: 130 x10: 145 x8 : 160 x8 x7

STAIRMASTER: 8 MIN.  1.25 MILES

FRENCH DB XT: 60×20: 75×11: 85×9: 95×7: 85×7

1 ARM DB SKULL CRUSHERS: 45 x7 x6: 40 x7 x6

OBLIQUE CRUNCH: 2 SETS X8

ROPE PUSH DOWN: 100 x11 x7: 80 x8: x70 x8

CABLE KICK BACK: 50 x7 x6 40 x7

WEIGHTED DCLND CRUNCH: 18 LBS 3 SETS x10

TRICEP DIPS: x9 x7 x6

* 1 SET LEGS *

HACK SQUAT: 230 x10: 250 x10 x9: 270 x9 x9

STAIRMASTER: 8 MIN.  1.28 MILES

SEATED DB SHRUGS: 65s x8 x7: 70 x8 x6: 55 x8

*SMITH MACHINE SHRUGS*

REAR: 175 x7 x6: 155 x8 x7 x7

FRONT: 215 x5: 195 x6: 175 x7 x6 x6

INCLND REAR DB SHRUGS: 45s x12:47.5 x10 x9

STANDING DB SHRUGS: 90s x8 x8

* 1 SET LEGS *

LYING HAM CURLS:

90 x8 x6 x6 (drop2 70 x5): 70 x7: 90 x5

STAIRMASTER: 7 MIN.   1.1 MILES

SEATED DB PRESS: 60s x8 x6: 65s x6 x5:55s x7

WEIGHTED V-CRUNCH: 25LBS x 17 x15 x11

REAR DB FLY: 30s x8 x7: 27.5 x8 x7 x7

FRONT DB FLY: 32.5s x10 x8: 27.5 x 8 x7

SIDE DB FLY: 27.5s x9 x9 x7 x7

V-CRUNCH: 3 SETS  x12

* 1 SET LEGS*

SEATED PRESS: 230 x10: 250 x9 x10 x9 x8

STAIRMASTER: 6  MIN.  1 MILE

FLAT DB PRESS: 95s x7 x4: 85 x7 x5: 80 x7 x6

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

DECLINED BB PRESS:

185 x10: 205 x5: 185 x 6: 165 x6 x5

INCLND DB FLYS (fast): 42.5 x12: 45 x9 x7: 40 x8

 * 1 SET LEGS*

QUAD XT MACH: 130 x11 x10: 145 x10 x8: 115 x10

STAIRMASTER: 6 MIN.   1MI.

SEATED DB CURLS: 47.5s x10:55 x8 x6: 50 x6 x5

REVERSE GRIP EZ: 90 x8 x6 x5: 70 x8 x6

THORS HAMMER DB: 30s x11 x9 x8: 27.5 x9 x9

EZ CURL: 110 x7 x6: 90 x9 x7

V-CRUNCHES: 3 SETS x12

REAR/BB WRIST CURLS: 100 10 x10 x8 x7

AB-CORE MACH: 70 LBS 3 SETS x15

INCLND DB CURLS (fast reps): 40s x10 x8 x7

DIP STATION LEG CRUNCHES: 3 SETS x12

STAIRMASTER:  6 MIN.   1 MI.

LAT PULLDOWN:

100 x12: 130 x7: 150 x 5: 140 x5: 120 x8

CYBEX LOW ROW: 230×6: 210×6: 190×6: 180×7 x7 

SUMO DEADS: 140 x7: 160 x6 x5 x5: 140 x7

1 ARM DB ROWS: 65 x8 x7 x7

OBLIQUE CRUNCH: 3 SETS  x8

CYBEX HAMMER PULLDOWN: 170 X9 X8 X7

 * 1 SET LEGS *

STANDING CALF RAISE:160 x10 x9: 180 x8 x8:160 x8

SEATED DB SHRUGS: 60s x16: 75 x9 x7: 70 x8 x7

* SMITH MACHINE  SHRUGS *

REAR: 175 x8 x6: 155 x8 x8 x5

FRONT: 195 x7 x5: 175 x7 x6 x5

WEIGHTED V-CRUNCH: 25 LBS 3 SETS x12

STANDING DB SHRUGS: 90s x9 x8: 80s x8

* 1 SET LEGS *

HACK SQUAT MACH:230 x9 x9: 250 x9: 270 x9 x8  

STAIRMASTER: 8 1/4 MIN.   1.3 MI

FRENCH DB XT: 70 x17: 85 x9: 90 x7 x5: 85 x8

RVRS GRIP PUSHDOWN:100×11x8: 80×9x8: 100×6 

ROPE PUSHDOWN: 80 x10 x8: 70 x8 x8: 80 x6

WEIGHTED BENCH DIPS: 80 x 8 x8: 90 x7 x6

* 1 SET LEGS *

LAYING HAM CURLS: 90×8:70×9:90×7:70×7: 90 x6

STAIRMASTER: 8 MIN.  1.26 MI.

SEATED DB PRESS: 60s x8 x7: 65 x7 x5: 60 x6

OLBIQUE CRUNCH: x10 x10 x8

REAR DB FLYS: 30s x9 x7: 27.5 x9 x8 x6  

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

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

V-CRUNCH: 3 SETS x12

CYBEX SEATED PRESS: 110 x10 x8 x7

* 1 SET LEGS *

SEATED PRESS:230 x11: 250 x9:280 x10 x10 x8