GYMPUNK’S SWEAT DIARY

Stairmaster: 7 Minutes  1.15 Miles

Seated DB Press: 50s x10 x7  60s x7 x6  50s x8

Oblique Crunch: x10 x8 x7 x7

Rear DB Flys: 27.5s x10 x8  25s x8 x7 x8  22.5s x10

Seated Side DB Flys: 25s x10 x9 x7   22.5s x10

V-Crunch: x17 x14 x12

Front BB Raise: 70 x9 x6  60 x10 x7  50 x10

*Legs*

Hack Squat Mach: 230 x11 x9  270 x10 x9  290 x9 x8

Seated DB Shrugs: 60s x12 x10   65s x10 x10 x8

-Smith Machine Shrugs-

Rear: 105 x12  135 x10  155 x8 x7  105 x10

Front: 195 x6  175 x6  155 x8 x7  105 x12

Dip Station Leg Crunches: x20 x15 x15

Inclined Rear DB Shrugs (fast): 45s x11 x10 x8

*Legs*

Quad XT Mach:

115 x12

145 x12

160 x10 

160 x8 (drop2 85 x5)

175 x5  x5 (drop2 115 x5)

Lat Pulldown:

100×15 130×7  150×5(drop2 100×5) 140×6 130×6

Cybex Low Row: 180 x8  230 x6 x6  210 x7 x6 

Sumo Deads:  140 x7 x6 x6 x5

Nautilus Seated Row 170 x8 x6  155 x8 x6 x6

Cybex Hammer Pulldown: 150 x8  170 x8 x7  190 x7 

*Legs*

Seated Press:

180×12  230 x10   270 x10 x9  290 x8 x8  180 x10  

* Sore Elbow = a lighter workout * 

Seated DB Curls: 40 x10   42.5 x9 x9   45 x10 x8 

Thors Hammer DBs: 25s x11 x10  22.5s x13 x11 x10

Weighted V-Crunch: 25LBS 3 sets x 15

Reverse Grip EZ: 70 x8 x8 x7 x6

V-Crunch: 2 sets x15

Inclined DB Curls: 37.5s x10 x10 x8

Close Grip EZ Curl(slow reps): 70 x9 x8 x8 

*Legs*

Laying Ham Curls:

70×10  90×7 x7  110 4(drop2 70 x5) 90×5(drop70 x5)

!!!  200TH WORK-OUT SINCE 5/10/07 !!!

Stairmaster: 8 Minutes   1.26 Miles

Flat DB Press: 75s x10  85s x6 x5  80s x6 x6 

Declined BB Press: 185 x6 x5  165 x 7 x6 x6 

V-Crunch: x15 x15 x12

Inclined DB Press: 65s x9 x6  60s x8 x7  55s x8

Inclined DB Flys (fast): 42.5s x11 x10 x8

*Legs*

Hack Squat Mach:

180 x12   230 x10   270 x10 x10   290 x9 x8

Seated DB Shrugs: 60 x12 x8   70 x7 x7 x6

-Smith Machine-

Rear: 105 x12    155 x7 x7   145 x7 x6

Front:  215 x5  195 x6  175 x7 x5  155 x7

Inclined Rear DB Shrugs: 40s x13  45 x11 x10

Dip Station Leg Crunches: x20 x15 x14

*Legs*

Seated Press: 230 x12  270 x9 x9  290 x9 x6  270 x7

Seated DB Press: 40s x12  50 x8 x7  60 x6 x6  50 x8

Rear DB Fly: 30s x8 x7  27.5 x9 x8 x7  25 x10

Weighted V-Crunch: 25 LBS x18  x15  x12

Side DB Flys (seated): 27.5s x10 x8 x7   25 x9 x8

Front BB Raises: 70 x7 x6  60 x7 x6  50 x8 x6

V-Crunch: x 15 x12 x12

*Legs*

 Quad XT Mach:

130×12 145×12 160×8(drop2 115 x7) 175 x5 x5

Stairmaster: 5 Minutes  .75 Miles 

Stairmaster:  8 Minutes  1.25 Miles

Lat PullDown: 100 x15  130 x7  140 x6 x5  130 x6

Cybex Low Row:  180 x6  200 x7 x6  180 x7 x6

Sumo Deads: 140 x8 x7 x6 x6 x5

Dip Station Leg Crunches: x20 x15 x12

Cybex Seated Row:

125 x12   140 x12   155 x8   170 x8 x7

*Legs*  Laying Ham Curls:

90 x7 x7  100 x6 x5(drop2 70×7) 90 x4 (drop2 70×5)

SEATED DB SHRUGS: 55s x11  65s x10 x9 x7 x7

-SMITH MACHINE-

REAR: 155 x7 x6  135 x8 x8 x6  105 x11

FRONT: 175 x6 x5   155 x7 x7  

INCLND REAR DB SHRUGS: 45s x11 x10 x8

DIP STATION LEG CRUNCH: x20  x15  x15

*LEGS*

HACK MACH SQUAT:

230 x10  270 x10 x9 x9 x8  180 x11 

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STAIRMASTER: 6 MINUTES  .98 MILES

FLAT DB PRES: 80s x10  90 x6 x5   80 x6 x6

DECLINED BB BENCH: 185 x6 x5   165 x6 x6 x5

V-CRUNCH: 3 SETS x 12

INCLND DB PRESS: 65s x8 x6  55s x8 x6  50 x9

*LEGS*

MATRIX/SEATED PRESS:

160 x 12   175 x12   190 x10  205 x10 x10 x8