GYMPUNK’S SWEAT DIARY

Rope Push Down: 80×20  100×8  80 x10 x9 x8

French DB XT: 70 x10 80 x10  85 x9  90 x7  85 x8

Lying Ham Curls:

70 x8  100 x5  80 x10  90 x8 x7(drop 50×7)  70 x9

Reverse Grip PushDown: 80 x11  100 x8 x8

Cable Kick Back: 60 x8 x7  50 x8 Ea.

Weighted Bench Dip: 90 x6  85 x6  80 x6

Dip Station Leg Crunch: 3 Sets x 15

Declined BB: 185 x11  205 x7  215 x4  185 x7 x6

Inlcined DB Press: 65s x10  75s x5  70s x6  65s x7 x7

Quad XT:

125 x15    130 x12

145 x12 (drop 100 x7), 145 x10 (drop 100 x5)

160 x8 (drop 115 x5)

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

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

Seated DB Curls:

45s x10  47.5s x10  50s x8  55s x5  50s x7

Reverse Grip EZ: 90 x7  80 x8 x7 x7  60 x10

Thors Hammer DB: 30s x12 x11 x9  25s x10 x8

Oblique Crunch: x12 x8 x8

Hammer V-Squat:

230 x15  280 x12  320 x10  370 x11 x10 x9

Inclined DB Curls: 40s x10 x8 x8  42.5s x8 x6

Close Grip EZ Curls: 90 x8 x6 x6

Cybex Low Row: 180 x11  230 x9 x7   220 x9 x8

Med Grip Pull Ups (good form!): x7 x5 x5

1 Arm DB Rows: 65 LBS 4 sets x7

V-Crunches: 3 Sets x15

Lying Ham Curls:

70×8  90×5  70×10  90×5(drop50×7)  70×7(drop50 x5)

Seated Row: 120 x10 x10  100 x10 x9 x10

Dip Station Leg Crunch: x20 x15 x15 

Lat PullDown: 100 x11 130 x5  120 x7 x7  110 x8

Seated Combo Row: 125 x11  140 x9  155 x9

Rear/Smith Shrugs: 105×20  175×10 x8 x7  155×10 x9

BB Front Shrugs: 205×8 x6  185×9 x8  135×13 (fast)

Seated Calf Raise: 90×12 x10  110×10 x10 x8  90×10

Dip station Leg Crunch x20 x15 x15

StairMaster: 7 Minutes 1 Mile

Inclined Rear DB Shrugs: 47.5s x12  50s x10  55s x10

Seated DB Shrugs: 60s x10 x9 x9

Seated DB Press: 55s x10  65s x7 x5  60s x7 x6

Rear DB Flys: 30s x10 x8  27.5s x10 x9 x8

Weighted V-Crunch: 25 LBS x17 x15 x12

Seated Leg Press:

180 x10  230 x9  270 x9 x10  230 x11

Side DB Flys (fast): 27.5s x10 x10 x8  25s x10 x8

Dip Station Leg Crunch: x20 x16 x13

Front BB Raise: 70  x8 x8 x6  60 x8 x7

V-Crunch: 3 sets x15

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

Reverse Grip EZ: 90 x8 x6   70 x10 x10 x8

V-Crunch: x17 x17 x12

Thors Hammer DB: 30s x12 x10  27.5s x10 x8 x8

StairMaster: 7  Minutes  1.03 Miles

EZ Curls: 110 x6 x5;  (close grip) 90 x8 x6 x6

Dip Station Leg Crunch: x20 x15 x12

Incline DB Press: 60s x10  70s x7 x6  60s x8 x6

Declined BB: 185 x7 x5   165 x7 x5 x5

Quad XT:

115×12  130×12  145×10 x10 (drop 100×6) 130 x7

Flat DB Press: 85s x7 x6  75s x8 x7 x6 

Inclined DB Flys (fast): 40s x10 x9 x8

Flat DB Flys (fast): 37.5s x8 x8 x6

DB Shrugs: 70sx13  80sx10  90sx6  85sx7  80sx9

Weighted V Crunch: 25LBS x 20 x15 x12

Rear/Smith Shrugs: 105×15 155×9 175×8 x7 155×10

Cybex V-Squat (50 LBS built in):

230 x15  280 x15  320 x12  410 x9 x9

BB Shrugs: 205 x7  185 x7 x8 x6  135 x12

Inclined Rear DB Shrugs: 47.5 x12 x11 x10

V-Crunch: x 20 x12 x12

Cybex Low Row: 180 x11 x8  230 x8 x6   200 x9

Lat Pulldown:

100×10 130×7 150×4(drop 130×5) 130×7(drop 100×6)

1 Arm DB Rows: 70 x7 x8 x7 x6 ea.

Oblique Crunch: x10 x8 x8

Seated Calf Raises: 90 x12  100 x10 x10 x8  90 x10 

Seated Row: 120 x11 x8  110 x8  100 x8

Sumo Deads: 140 x7 x7 x6 x6 x5

Dip Station Leg Crunch: x20 x17 x15 

StairMaster: 6 Minutes .85 miles