GYMPUNK’S SWEAT DIARY

STAIRMASTER: 8 MINUTES   1.3 MILES

FRENCH DB XT: 60×20  75×10 85×8  90×8  85×7

RVRS GRIP PUSH DOWN: 90 x11 x8   80 x9 x9

PUSH DOWN: 100 x11  120 x7  100 x8  110 x7

AB-CORE CRUNCH: 60 LBS  3 sets x 12

WEIGHTED BENCH DIP  90 x10 x8   80 x9 x7

* LEGS*

LAYING HAM CURLS:

70 x7  100 x5(drop2 70 x5)  90 x5  80 x6  70 x5

STAIRMASTER: 8 MINUTES 1.25 MILES

SEATED DB SHRUGS: 60s x10  75 x8 x6  65 x7 x7

- SMITH MACHINE -

REAR: 175 x6  155 x7 x5  145 x7 x7 x6

FRONT: 195 x6 x4  175 x6 x5 x5

DIP STATION LEG CRUNCH:  x20 x14 x12

INCLND REAR DB SHRUGS (fast): 47.5s  3 sets x10 

*LEGS*

STANDING CALF RAISE:

120 x12  160 x10 180 x8 200 x8 180 x8

STAIRMASTER: 8 MINUTES   1.2 MILES

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

INCLINED DB PRESS: 70s x8 x5  60 x9 x6  70 x5

DECLINED BB: 185 x9 x6  175 x7 x6 x5

INCLINED DB FLYS: 42.5s x12 x8 x8 drop2 35 x5

* LEGS*

HACK SQUAT: 230 x10 270 x10 x9  290 x8 x8

SEATED DB PRESS: 55s x8  65 x6 x4  60 x6 x5

WEIGHTED V-CRUNCH: 25 LBS  3 SETS x12

REAR DB FLYS: 30s x10 x8   27.5 x9 x8 x 7  20 x5 

SEATED SIDE DB FLYS: 27.5s x10 x9 10 x8  25 x10

FRONT DELT BB RAISE: 60 x8 x7 x9 x7 x6

V-CRUNCH 4 SETS x12

* LEG EXERCISE*

SEATED PRESS:

180 x9  230 x10  270 x10 x8  320 x8 x8 

!! Woo Hoo!! New personal best on

Seated DB Curls !! Did 60’s for 5 reps., 

 good form too !!!    

STAIRMSTER: 8 MINUTES  1.25 MILES

SEATED DB CURLS: 50sx8 60×5  55 x6  50 x7 x6

REVERSE GRIP EZ: 90 x 8 x6 x6   80 x8 x6

THORS HAMMER DB: 30s x10 x8   27.5 x 10 x8 x7

OBLIQUE CURNCH: x10  x8  x8

EZ CURLS: 110 x7 x6  90 x7 x5

REAR BB WRIST CURLS: 100 x10 x8 x8 x6

V-CRUNCH: 3 sets x12

INCLINED DB CURLS: 42.5s x8 x7   37.5 x8 x6 x6

* LEGS *

QUAD XT:

115×12  130×12  160 x8 x7(drop 70 x8) 145 x7

LAT PULLDOWN:

100 x15  140 x6  150 x5  130 x6 x6(drop2 100 x8) 

CYBEX LOW ROW: 180 x6 200 x7  230 x6 x5  200 x7

SUMO DEADZ: 160 x 6 x5 x5   140 x6 x5

1 ARM DB ROWS: 65 x7  70 x7 x6

WEIGHTED V-CRUNCH 25 LBS x15 x12 x12

SEATED ROW: 110 x13  130 x8 x7  110 x8  120 x7

CYBEX HAMMER PULLDOWN: 170 x7   150 x8 x7

DIP STATION LEG CRUNCH: x15 x14 x12

** LEGS **

LAYING HAM CURLS:

70 x8  90 x8  100 x4(drop 50 x6) 70 x8 x6 drop(50 x8)

STAIRMASTER:  8 MINUTES   1.33 MILES

SEATED DB SHRUGS: 60s x10  75 x 8 x7  65 x7 x7

-SMITH MACHINE SHRUGS -

REAR: 175 x7 x6  155 x7 x7 x5

FRONT : 215 x5 x4   195 x 6 x6  175 x7 

INCLINED REAR DB SHRUGS: 47.5s x10 x10 x9

STANDING DB SHRUGS: 90s x8  85s x7 80s x7

STAIRMASTER 7 MINUTES 1.13 MILES

FLAT DB BENCH: 90s x8  95 x7 x5  90 x6 x5

DCLND BB BENCH:205 x5  185 x5  175 x6 x5  155 x8

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

* 1 SET LEGS *

HACK SQUAT: 230×10  250×10  270×9   290×9 x8 

SEATED DB PRESS: 55 x9  65 x7 x6  60 x7 x6 x5

OBLIQUE CRUNCH: x10 x10 x8

REAR DB FLY: 30 x8 x8 x7  27.5 x8 x7

FRONT DB FLY:  32.5 x10 x10 x8  30 x10 x8

SIDE DB FLY(seated): 27.5 x10 x8 x7   25 x10 x8

V-CRUNCH: x20 x15 x12 

* 1 SET LEGS*

QUAD XT:

130 x12 145 x10  160 x8  175 x8 x7(drop2 100 x5)

STAIRMASTER: 7 MINUTES  1.05 MILES

SEATED DB SHRUGS: 55 x11  70 x8 x7  60 x9 x7

- SMITH MACHINE SHRUGS -

REAR: 175 x8 x 6 x5   155 x8 x6 

FRONT :215 x4  195 x4  175 x6  x6  155 x5

WEIGHTED V-CRUNCH: 25 LBS x 20 x15 x12

INCLND REAR DB SHRUGS: 45 x10  47.5 x10 x8 x8 

DIP STATION LEG CRUNCHES: 3 SETS x12

STANDING DB SHRUGS: 90 x6 80 x6 70 x7

V-CRUNCHES 3 SETS x 12

* 1 SET LEGS*

SEATED PRESS:

230 x10   270 x10   290 x8 x7   200 x10