GYMPUNK’S SWEAT DIARY

Declined BB: 185 x8  205 x6 x5   185 x7 x6

Inclined DB Press: 70s x8 x6  65s x8 x7 x6

StairMaster: 8 Minutes  1.16 Miles

Flat DB Press: 85s x7 x6  80s x7 x6  75s x7 x5

Inclined DB Flys (fast): 45s x10 40s x11 x8

Seated Calf Raise: 70 x10 x12 x12 x12 90 x8

French DB XT: 60 x18  70 x12   75 x9 x9 x7

Seated DB Curls: 45s x10  50s x8 x6

Rope Pushdowns: 80×20  90×12  100×7(drop 60×7)

Weighted V-Crunch: 25 LBS x15 x12 x10

Thors Hammer DB: 27.5s x11 x11 x9  25s x10 x7

Reverse Grip Push Down: 80 x15  100 x10 x9

Close Grip EZ Curls: 90 x7 x6  80 x7 x7

Seated 1 Arm DB XT: 45 x10 x8 x7 ea.

Dip Station Leg Crunch: 3 Sets x10.

Smith / Rear Shrugs: 105 x20  175 x8 x6  155 x8 x7

BB Front Shrugs: 185 x10  205 x7 x6  185 x7 x8

Lying Ham Curls:

90 x8 x7  70 x8  90 x5(drop 70 x5)  70 x8(drop 50×5)

Weighted V-Crunch: 25LBS x20 x12 x12

Seated DB Shrugs: 60s x10 65s x8 x8 x7 x7

Inclined Rear Db Shrugs: 45s x12  47.5s x11 x10

Seated DB Press: 55s x8 x9  60s x8 x7 x7 

Rear DB Flys: 30s x9 x8  27.5s x8 x8  22.5s x9(fast)

Weighted V-Crunch: 25 LBS x12 x12 x10

Front DB Flys: 32.5s x8 x7  30s x8 x7 x7

Side DB Flys: 25s x10 x8 x7 22.5s x9 x7

*Legs*

Hack Squat: 180 x15  230 x12 x10  270 x12 x10 x9   

Cybex Low Row:

180×12  230×8 180×10  230×7 (drop 180 x6 fast)

Lat Pull Down:

100×13 130×7 150×5 (drop 100×7) 130×5  100×8

StairMaster: 7 Minutes  1.06 Miles

1 Arm DB Row: 65 x8 x8 x7 x6

Oblique Crunch: 3 Sets x10

Cybex Hammer Pulldown:

190×7 (drop 150×7)   170 x8 x9

Seated Row: 120 x10 x9  100 x9

Rope Push Down:

80×16 100×8 x7(drop 80×5) 80×8 100×7(drop 80×5)

Reverse Grip Push Down:

80 x12  100 x7 x7 x5  80×7 (drop 60 x8 fast)

Seated 1 Arm DB XT:  45 x8 x7  42.5 x9 x7 x7 ea.

Weighted Bench Dip: 80 x11 x8 x8

Matrix Tri PushDown/Dip: 110 x13  120 x10 x9

*Legs*

Quad XT:

100 x15  115 x15 x12  130 x12 x10 (drop 100 x7) 

—- CHEST —

Declined BB: 185 x9  205 x5 x4  185 x6 x5

Inclined DB: 70s x9 x7  65s x8 x8 x6

Flat DB: 80s x9  85s x7  80s x7  75s x9 x6

V-Crunch: 3 Sets x12

Inclined DB Flys (fast):  42.5s x10 x8  40s x8

Dip Station Leg Crunch: 3 Sets x 12

*Legs*

Seated Press:

180 x11 230 x8  270 x10 x8 x7 (drop 180 x10)

Seated DB Shrugs: 60s x12 x10  70s x8 x7 x7

Smith/Rear Shrugs:

105 x18 x12   175 x7  155 x10 x9 x8

Stair Master: 7 Minutes  1.06 Miles

BB Shrugs: 185 x9 x7  165 x10 x8 x7 x5

*Legs*

Lying Ham Curls:

90 x9 x8

110×5 (drop2 80×5)

80 x6 x5 (drop2 50 x7)

50 x7

Seated DB Curls: 45s x10 x8  50s x8 x6  47.5s x7

Reverse Grip EZ: 80 x8 x7 x7 x7 x6

Thors Hammer DB: 27.5s x9 x10 x9 x9 x8  

Oblique Crunch: x10 x10 x8

StairClimber: 7 Minutes  1.05 Miles

Inclined DB Curls: 40s x10 x8 x7 x7 x5

Close Grip EZ Curls: 80 x8 x7 x6 x6

Seated DB Press:

50s x13  60s x7 x6 x5   55s x6 (drop2 40 x7)

Rear DB Flys: 30s x10 x8  27.5s x10 x7  25s x8 x8

Weighted V-Crunch: 25 LBS x12 x12 x15 x10

StairMaster: 7 minutes   1.02 Miles

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

Front BB Raise: 70 x7 x6   60 x8 x7 x7

Cybex Low Row: 180×12 x10  245×8 x6  230×8 x8

Lat Pulldown:

120×11 140×8 x5(drop 100×6) 130×8 x6(drop 100×5)

1 Arm DB Row: 65 x7 x8 x7 x7 x6

Weighted V-Crunch: 25 LBS x20 12 x15 x15 x10

Sumo Deads: 140 x8 x6 x6 x7 x7

Seated Row: 110 x10 x8 x8

Cybex Hammer Grip Pulldown:

170 x9 x7  x7 (drop 130 x6)

*Legs*

Hack Squat:

180×15  230×15  270×12  320×10 x8  340 x8 x7