GYMPUNK’S SWEAT DIARY

STAIRMASTER: 7 MINUTES   1.1 MILES

INCLND DB CURLS: 47.5s x8   50 x7 x6   47.5 x7 x6

REVERSE GRIP EZ: 80 x7 x8 x7   70 x8

V-CRUNCH:  4 SETS x 12

EZ CURLS:  110 x7  x6  x5

THORS HAMMER DB: 30s x10 x8   27.5 x8 x8 x6

REAR BB WRIST CURLS: 100 x8 x8 x6 x6

* 1 SET LEGS *

HACK SQUAT:

130 x10   230 x8 x10   270 x8 x8   280 x8 x7 

STAIRMASTER:  6.5 MINUTES   1 MILE

SEATED DB PRESS: 60s x7  70 x4  60 x6  55 x7 x6

REAR DB FLY: 30s x8   27.5 x7 x7 x6   25 x8

FRONT DB FLY: 32.5s x10 x8  30 x8 x8  27.5 x8

SEATED SIDE DB FLY: 25s x10 x8 x7  22.5 x10 x7

OBLIQUE CRUNCH: x8 x8 x10

* 1 SET LEGS *

INCLND QUAD XT MACH:

120 x11  135 x11  150 x10  154 x8  180 x7 

STAIRMASTER:  8 MINUTES  1.25 MILES

LAT PULLDOWN:

110×10 130×6 150×5(drop2 110×6) 140×5 130×6

CYBEX HIGH ROW: 180 x6 x6  200 x6 x5  180 x6

1 ARM DB ROW: 65 x8  x7  x6  x6 x6

WEIGHTED V-CRUNCH: 25 LBS  x20 x12 x10

EAGLE HAMMER GRIP PULLDOWN MACH:

170 x10   190 x8  x7 (drop2 130 x6)  170 x7

SEATED ROW: 120 x8  100 x10  120 x8 x7  100 x6

* 1 SET LEGS *

SEATED PRESS: 180 x10  250 x7 x6 x7 x7

INCLND DB CURLS:42.5sx11  50×6  55×5  50×5  45×6

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

OBLIQUE CRUNCHES: x10 x10 x8

EZ CURLS: 110  x7 x5   90 x7 x6 x6

V-CRUNCHES: x20  x12  x15

REVERSE GRIP EZ CURLS: 90 x8 x7 x5  80 x8 x6

* 1 SET LEGS *

QUAD XT MACH:

115 x11  130×10  160 x8 (drop2 100 x5) 145 x8 x7  

STAIRMASTER:  6.5 MINUTES 1 MILE

FLAT DB PRESS: 90s x7  95 x6 x5  90 x6  80 x8 x6

DCLND BB PRESS: 205 x5  185 x5  175 x6 x6 x5

V-CRUNCH: 3 SETS x 12

INCLD DB PRESS: 70s x8 x6  60s x8 x7 x6

* 1 SET LEGS*

HACK SQUAT: 180 x9  230 x10   250 x9   270 x10 x9

SEATED DB SHRUGS: 55s x12  70s x8 x8 x6

*SMITH MACHINE SHRUGS *

REAR: 175 x6  155 x7 x6 x6

FRONT: 195 x 5: 175 x6 x6  105 x8  

DIP STATION LEG CRUNCHES: 3 sets x12

INCLD REAR DB SHRUGS: 45 s x10 x10 x10 (fast)

STANDING DB SHRUGS 85s x8 80s x7 75 x8

* 1 SET LEGS&

LAYING HAM CURLS:

70 x10  90 x7  70 x8  95 x5(drop2 70 x5) 70 x6

STAIRMASTER:  5 MINUTES  .79 MILES

SEATED DB PRESS: 55s x12  65s x7 x6 x6  55 x7

FRONT DB FLY: 32.5s x9 x8  30s x10 x8 x6

WEIGHTED V-CRUNCH:  25 LBS x20  x15 x12

REAR DB FLY: 27.5s x9 x7   25s x10 x8 x7

OBLIQUE CRUNCH:  x12 x10 x7

SEATED SIDE DB FLYS:  25s x8 x8 x7 x6

* 1 SET LEGS*

SEATED PRESS: 250 x10 x9  270 x8 x10 x7

STAIRMASTER: 7 MINUTES  1.15 MILES

FRENCH DB XT: 60s x20  90 x 7 x6  80 x7 x7

RVRS GRIP PUSHDOWN:

90 x12  100 x9   90 x9  100 x8  70 x12

PUSH DOWN:  100 x9 x9 x8

1 ARM DB SKULL CRUSHER: 42.5 x7  40 x7 x6 x5

ROPE PUSH DOWN: 90 x7 80 x7 x7

* 1 SET LEGS*

STANDING CALF RAISES:

180 x8  160 x10  180 x10  160 x8  200 x7

SEATED DB CURLS:

42.5s x11  50s x7  55s x 7 x5  50s x6 

REVERSE GRIP EZ: 90 x8 x7 x6  70 x9 x7

OBLIQUE CRUNCH: x10  x8  x6

THORS HAMMER DB: 30s x10 x8  27.5 x8 x9 x7

V-CRUNCH: x20  x20  x16

INCLND DB CURLS: 42.5s x8 x6  40s x8

* 1 SET LEGS *

QUAD XT MACH:

130 x10  145 x 10 x8  160 x8 x8 (drop2 85  x7)

STAIRMASTER  8.15 MIN.  1.3 MILES

LAT PULLDOWN:

110×15  140×6   150×6  140×6 x5 (drop2 110 x5)

1 ARM DB ROW: 75 x7 x6: 65 x7 x6

WEIGHTED V-CRUNCH: 25 LBS  3 Sets x12

CYBEX LW ROW:230 x6   210 x6 x5   190 x7 x7 x6

CYBEX HAMMER PULLDOWN:

190 x7   170 x8 x7   190 x7 

SEATED ROW: 120 x8 x7  100 x9  120 x7

DIP STATION LEG CRUNCH: 3 SETS x15

* 1 SET LEGS *

HACK SQUAT:  230×9 x9  250×10 x9  270 x9 x8