GYMPUNK’S SWEAT DIARY

Inclined DB Curls: 40s x11 x9  45s x8 x7  40s x8

Reverse Grip EZ: 80 x8 x9 x8  70 x9 x9

Thors Hammer DB: 25sx15 x12  27.5×11 x8  25 x10

EZ Curls (slow reps): 80 x10 x9 10

Close Grip EZ Curls: 80 x6 x6 70 x8

V-Crunch: x 20 x15 x15 x12

Rear BB Wrist Curls: 100 x10 x8 x7 x7 x6

Dip Station Leg Crunch: x20 x15 x10

*Legs*

Seated Press:

180 x13  230 x10 x12  280 x9 x9 x7

*Light Workout- sick all week with a cold!*

DB Shrugs: 50sx15  70×12  80×10  75×10  70×8

Weighted V-Crunch: 25 LBS x15 x12 x10 x12

- Smith Machine -

Rear: 105 x12  135 x10 x10 x8  105 x10

BB Shrugs:135 x15 155 x12  175 x10 x9  155 x10

Inclnd Rear DB Shrugs: 45s x12 x10 x10

Dip Station Leg Crunch: x20 x15 x12

*Legs*

Quad XT:

115 x12 x12

130 x12 x10 (drop2 100 x5)

145 x8 (drop2 100 x5)

100 x6

Stairmaster:  8 Minutes  1.25 miles

Flat BB Bench: 185 x7 x5   175 x6   165 x7 x6

Inclined DB  Press: 60s x9 x7 x6  50s x11 x9

Declined BB Bench: 185 x7 x5 165 x7 x7 x5

*Legs*

Hack Squat:

180 x12  250 x11  270 x10  290 x9  320 x7 x7

Seated DB Press: 50s x10  60 x7 x6  55 x7  50 x8

Oblique Crunch: x12 x10 x10

Rear DB Flys: 25s x10 x8  22.5s x8 x9 x7  20s x10

V-Crunch: x15 x15 x12

Side DB Flys: 25s x8  22.5s x10 x8 x7 

Front EZ BB Raises: 60 x6 x6 x6 50 x7 x5 

*Legs*

Laying Ham Curls:

70×10 90×5 70×7 100×4(drop70×5) 90×5(drop70×5)

DB Shrugs:

55sx15 65×12 80×10 85 x9(drop55×8) x7(drop55×6)

Weighted V-Crunch: 25LBS x20 x15 x15 x12

-Smith Machine-

Rear: 105 x15  155 x8 x8 x7  175 x7  105 x10

StairClimber:  7 Minutes  1.05 Miles

Olympic BB Shrugs:

115 x15  145 x12  165 x11 x8  185 x8

Inclined Rear DB Shrugs: 42.5s x12  45 x11 x10

Dip Station Leg Crunches: x 15 x12 x10

(Elbow sore =Light day= Good form though!)  

Stairmaster: 7 minutes  1.07 Miles

Eagle Hammer Pull Down:

150×11  190×8 x6 (drop100×7) 150×9 x7(drop100×5)

Cybex Low Row: 180 x10 x8 x10 x8  230 x7

Seated Row: 100 x12 x10  120 x9 x8  110 x8

Dip Station Leg Crunches: x20 x15 x12

*Legs*

Seated Press: 180 x13 x10 x8 x8  230 x9 x9 

Matrix 1 Leg Press: 100 x8  85 x7  70 x9 x6 ea 

Seated DB Curls: 40sx10  45×8  50×8 x7 x6  40×6

V-Crunch: x20 x20 x15

Reverse Grip EZ: 70 x10 x10 x10  90 x7 x6

Thors Hammer DB:27.5 x12 x11  25 x13 x10  22.5×10

Oblique Crunch: x10 10 x8

Close Grip BB (slow): 70 x10 x8 x7 x7 x5

Seated DB Press: 50s x8 x7 x7  55s x7 x6

V-Crunch: 3 sets x 15

Rear DB Flys: 30×7  27.5×8 x7 x6  25×8 x7  22.5×8

Seated DB Flys: 27.5s x8 x7 x7  25s x8 x8

Front BB raises: 70 x5  60 x7 x6  50 x7

*Legs*

Hack Squat:

180 x13  230 x10   270 x10  320 x9 x7  270 x9 

Seated DB Shrugs (fast): 50s  x12 x12 x10

Standing DB Shrugs:  80s x8  75s x8  70s x7

-Smith Machine-

Rear: 105 x12  155 x8 x7  135 x7 x7 105 x8

Front: 175 x7 x6  155 x10 x10 x8  

Ab-Core Crunch: 70 LBS  x15 x15 x12

Inclined Rear DB Shrugs (fast): 42.5s x12 x12 x10

*Legs*

Quad XT Mach:

115:  x15 x12

145 x10

160 x10

175 x8 (drop2 115 x5)

160 x8 (drop2 100  x8)

Lat Pulldown:

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

Cybex Low-Row: 180 x8 x7  230 x6 x5  180 x7 x5

1 Arm DB Rows: 65 x8 x7 x7 x6

V-Crunch: x10 x15 x12

Nautilus Seated Row:170×10, 185×7x6,170×7,125×10 

Cybex Hammer Pulldown: 170 x6  150 x9 x7

*Legs*

Laying Ham Curls:

70×10 90×7  70×10 90 x5 100×5  80×6

Stairclimber:  7 minutes  .97 miles