GYMPUNK’S SWEAT DIARY

Med Grip Pull Ups: x7 x8 x5 x4 x4

Cybex Low Row: 180 x11 x10 x9  200 x9 x9

1 Arm DB Rows: 65 x9 x9 x8 x8 x7

Oblique Crunch: x12 x10 x9

Quad XT:

115 x15  130 x12

145 x10 x10 (drop2 100 x7) x8 (drop2 100 x5)

Med Hammer Grip Lat PullDowns:

120 x9 130 x7 x5(drop100 x5) 120 x7(drop100 x6) 

Seated Row: 120 x10 x9 100 x10 x10 120 x8

French DB XT:

60 x20   80 x10   85 x8 x9

Rope Pushdown:

80 x15 90 x12 x10 x7 (drop 60 x8)

Reverse Grip Pushdown:

100 x11  110 x8  100 x9 x8 (drop 60 x9)

Seated Leg Press:

180 x12  230 x12  270 x11 x10 x8 (drop 180 x14)

Overhead Rope XT:

50 x18  60 x12 x10  50 x12  60 x10

V-Crunch: x20 x15 x12

BB Shrugs: 135 x15  215 x6  205 x7  195 x10 x8

Rear Smith Shrugs: 105×17  175 x7 x6  165 x9 x9

Seated Calf Raises: 90 x13 110 x11 x10 x8  90 x9

Seated DB Shrugs: 65s x8 x10 x10 x8  50s x9 (fast)

Inclined Rear DB Shrugs: 50s x11 x11 x9 (fast)

Dip Station Leg Crunches: x15 x15 x12

Seated DB Press:

55s x10   60s x8   65s x6 x6   60s x7 x6

Inclined Rear DB Flys:

27.5s x10 x8   25s x9 x8 x9 (drop2 20s x5)

Laying Ham Curls:

70×10 100×7x7×5 (drop70×7) 90×7(drop70 x5) 70×7

Weighted Declined Crunch: 25 LBS x17 x12 x10

Side DB Flys: 30s x10 x8  27.5s x10 x8 x7

Front BB Raise: 70 x8 x6  60 x10 x8 x7

Stair Master:  7 Minutes   1.01 Miles

EZ Curls: 90 x8  110 x6 x6 x5

V-Crunch: x20 x20 x15

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

V-Crunch: x17 x15 x12

Thors Hammer DB: 30s x11 x9  27.5s x10 x9 x9

Oblique Crunch: x10 x8 x8

Rear BB Wrist Curl: 100 x11 x10 x8 x8

V-Squat Mach:

230×12x15;280×15x15;320×15;370 x12(drop 230×20) 

1 Arm Cable Curls: 50 x10 x8 40 x10 ea.

Med. Grip Pull Ups: x8 x5 x5 x5 

Seated Row: 110 x10 x9  100 x9 x8

Med Hammer Grip Lat Pull Down:

120 x7  130 x6 x5 (drop 100×7)  120 x7

Stair Master: 7 Minutes   1 Mile

Cybex High Row:180×10 x10  230×7 x6(drop180 x5)

Dip Station Leg Crunch: 3 Sets x12

Flat DB Press: 85s x10  95s x6  90s x6  85s x7 x6

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

Stair Master: 7 Minutes   1 Mile

Declined BB Press: 185 x9 x6  165 x8 x7 x7

Inclined DB Flys (fast): 42.5s x11 x8  40s x8

Flat DB Flys: 40s x8  37.5s x9 x8

Rope XT: 80 x15 x10   70 x12 x10  60 x11

Seated 1 Arm DB XT: 47.5 x7 x6  45 x8 x7 x6 ea.

Reverse Grip Push Down: 80 x15  100x 11 x9

Seated Leg Press: 180 x12  230 x11 x8 x8  180 x15

Weighted Bench Dip: 80 x10  90 x9 x8 x8

Over Head Rope XT: 40 x18  60 x13 x10  50 x12 x10

Seated DB Shrugs: 60s x11 70s x9 x8 x8  60s x8

Rear Inclnd DB Shrugs: 50sx12 60sx8 x10 x8 50sx10

Stair Master: 7 Minutes   1.01 Miles

BB Shrugs: 205 x9 x7  185 x9 x8 x7

V-Crunch: 3 sets x12

Seated Calf Rasies (Light) :

90 x15 x12   110 x12 x10   90 x12

Rear Smith Shrugs: 125 x13 x10  145 x10 x8  125 x11

Dip Station Leg Crunch: x15 x15 x12

Seated DB Press:

55s x10 60s x7  65s x6 x5  60s x7 (drop2 40s x5)

Stair Master:  7 Minutes     1 Mile

Inclined Rear DB Flys:

27.5s x9 x7   25s  x9 x9 x7  22.5s x10

Seated Side DB Flys:

30s x9 x8   27.5s x9 x7   25s x9

V-Crunch: x20 x12 x12

Front DB Flys:

32.5s x10 x8 x7   30s x10 x8   27.5s x11

Weighted V-Crunch: 25 LBS x15 x12 x15

Laying Ham Curls:

70 x10 

90  x8  x8  x6 (drop 50 x5)

80 x 7 (drop 50 x6), x 7 (drop 50 x5)