GYMPUNK’S SWEAT DIARY

DB Shrugs: 70s x13 80 x10 85 x7  80 x9 x7

Weighted V-Crunch: 25LBS 3 Sets x15

Smith/Rear Shrugs:

105 x13 155 x10 x9 x8  145 x9(drop 105 x10)

StairMaster: 6 Minutes   .9 Miles

BB Shrugs: 185 x9 x9 x7  165 x9 x8

Dip Station Leg Crunches: x20 x15 x12

Inclined Rear DB Shrugs (fast): 45s x12 x12 x10

Inclined DB Curls: 40s x11  45s x8 x6  47.5s x6 x5

Reverse Grip EZ: 90 x10 x8 x8 x7  70 x9

Thors Hammer DB: 27.5s x12 x10  25s x10 x8 x8

StairMaster:  5 Minutes  .79 Miles

Close Grip EZ Curls: 90 x9 x8 x8

1 Hand Cable Curls: 40 x12 x12 x10 x10 ea.

Dip Station Leg Crunch: x 20 x15 x12

*Legs*

Seated Press:

180×12  230×9 x10  270 x8 x8(drop180×7)  180 x7

Seated DB Press: 50s x15 60 x8  65 x5  60 x7 x6

Rear DB Flys: 27.5s x10 x8  25 x10 x8 x7 drop20×5

Weighted V-Crunch: 25 LBs x15 x12 12

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

V-Crunch: x20 x15 x12

Front DB Flys: 32.5s x11 35 x7  32.5 x10 x8 x7

*Legs*

Hack Squat: 180×10 x12 230×12 240×10 270×10 x8

Rope Pushdown:

70×18  90×10 100×10 x8 drop70×6  90 x7 drop70×6

Reverse Grip Push Down (good form!):

80 x13  90 x10 x10 x8  100 x12

1 Arm DB XT: 45 x7 each  47.5 x6 x7  45 x7 x6

Dip/Pushdown Mach: 120×14 140×10 120×12 x10 x8

*Legs*

Standing Calf Raise:

140×13  180×12 200×10 220 x9 x8 drop140 x12

Dip Station Leg Crunches: 3 sets x10

Seated DB Shrugs: 65s x13 x10  70s x7 x8 x7

Smith Mch Rear Shrugs:

105 x15  155 x10 x8 x9  135 x10   

StairClimber: 8 Minutes 1.15 Miles

Olympic BB Shrugs: 185 x10 x8 x7  175 x9 x8

V-Crunch: 3 Sets x12

Inclined Rear DB Shrugs: 45s x13 x9  47.5s x10 x8

Dip Station Leg Crunches: 3 Sets x12

Standing DB Shrugs (fast): 80s x10 x8 x7

Seated Row:

100×15 120×8  140×6 x4(drop2 100 x5) 120×7

Lat Pulldown:

100×13 120×7 140×4(drop2 100×7) 120×6 130 x5

Cybex Low Row: 180×10 x7  230×7  210×7  180×8

1 Arm DB Rows: 65 x8 x8 x7 x6

Oblique Crunch: x10 x10 x8

Eagle Hammer Grip Pulldown: 170 x9 x7 x7

*Legs*

Seated Press: 180 x9 x12  270 x9 x7 x8 x8  180 x12

Stairmaster: 8 Minutes  1.3 Miles

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

Declined BB Bench:185×7 x5  175×7 x7 x6  155×7

V-Crunch: 3 Sets x12

Inclined DB Flys:  42.5 x12 x10 x9

Flat DB Press: 80s x7 x6  75s x8 x7 x6

*Legs*

Quad XT:

115 x12

145 x12

160 x9

175 x8 (drop2 115 x7), x7 (drop2 115 x5)

160 x8

Seated DB Curls: 40s x10  42.5 x8 x7  45s x7 x6

Reverse Grip EZ: 80 x8 x8  70 x8 x8 x6

Thors Hammer DB: 27.5s x10 x8  25 x12 x10 x8

Oblique Crunch: x12 x10 x10

Inclined Db Curls: 37.5s x10 x8 x7

Close Grip EZ Curls: 90 x6 x5 80 x8

Dip Station Leg Crunch: 3 sets x 12

*Legs*

Laying Ham Curls:

70 x10

90 x7 x7

100 x6 100 x5  (drop 2 70 x7)

100 x5 (drop2 80 x3)

90 x6 (drop2 70 x5)

Seated DB Shrugs: 55s x13  65s x10 x8  70s x9 x8

Olympic BB Shrugs: 135 x15  185 x10 x8  165 x10 x8

Smith Mach Rear Shrugs: 155 x10 x8  135 x10 x8 x7

Dip Station Leg Crunch: x12 x12 x10

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

Standing DB Shrugs: 80s x7 x6  70s x7

*Legs*

Hack Mach Squat:

180 x15

230 x12

270 x12

300 x 12

320 x10

340 x8 x8

*Quick little workout* 

Rope Pushdown:

80×13 100×10 80×12 100×7 x8 (drop2 80×7)

1 Arm Seated DB XT: 45 x7 x6  42.5 x8 x6 x7

Reverse Grip Push Down:

90×12  80×10 70×10 60 x15 x12 

1 Arm DB Skull Crusher: 42.5 x7   37.5 x7 x7 x6 x5