GYMPUNK’S SWEAT DIARY

Seated DB Curls: 45s x10  50s x8  55s x7 x5  50s x7

Reverse Grip EZ Curls: 70 x10 x8 x8 x7

Thors Hammer DB:

30s x10 x8  27.5s x10 x8 x6 (drop2 22.5s x8)

Weighted V-Crunch: 25 LBS x20 x12 x12 x10

Seated Calf Raise: 90 x11 x10  110 x10 x10

Standing Calf Raise: 160 x12  200 x10  220 x8

EZ Curl: 110 x6 x5   90 (close grip) x7 x6 x6

V-Crunch: 3 sets x12

Rear BB Wrist Curls: 100 x12  x10  x8  

Inclined DB Curls: 40s x10 x8 x6

Med Grip Pull Ups (good form!):  x7 x5 x6 x5 

Cybex Low Row: 180 x11 x10  230 x7  210 x8 x7 

1 Arm DB Rows: 65 x10 x8  75 x7 x6 ea.

Seated Leg Press:

230 x12  280 x12 x10  320 x10 x8 (drop2  230 x10)

Med Hammer Grip Lat Pull Downs:

110 x12  140 x7 x6  130 x7 x6 (drop2 100 x8)

Seated Row: 120 x9  110 x9  100 x9

Seated DB Shrugs: 55s x12  65s x10 x10 x8

V-Crunch: 2 sets x12

Rear/Smith Shrugs: 105 x19  155 x10 x10  145 x9 x10

Dip Station Leg Crunch: 3 Sets x12

Stair Master:  7 Minutes   1 Mile

BB Shrugs: 135 x15  185 x9 x8 x6  165 x10

Quad XT:

100 x15  115 x15  130 x12

145 x12 x10 (drop2 100 x7) x10 (drop2 85 x7)

Inclined Rear DB Shrugs: 47.5s x10 x9  45s x7

Declined BB: 185 x9  205 x7  185 x7 x6  165 x9

Inclined DB: 65s x9  70s x7 x6 x6  60s x8

StairMaster: 8 Minutes  1.2 Miles

Flat DB: 90s x8 x6  80s x7 x7  70s x7 

Inclined DB Flys: 37.5s x9  x10  x8

Rope XT: 80×12  90×9  80×10  90×8 (drop 60×8)

1 Arm DB XT: 45 x7 x7  42.5 x8 x6 ea.

Reverse Grip Push Down:

100 x12 110 x8 100 x10  110 x7 (drop 80 x10)

Stair Master: 8 Minutes 1.15 Miles

Laying Ham Curls:

70×10 90×8 90×7 80×8 70×8  x7 (drop2 50 x6)

Overhead Rope XT: 60 x20 70 x12 x10 60 x10

Dip Station Leg Crunches: x20 x12 x12

Seated DB Press: 55s x10 x7 x7 x7 x7

Inclined Rear DB Flys:

30s x8 x7   27.5s x10 x8   25s x10 x8

Seated Calf Raise: 90 x12  110 x10 x8  90 x10

Seated DB Flys: 30s x9 x7  27.5s x9 x8  25s x10

Front BB Raise: 70 x8 x7  60 x10 x8 x8

Standing Calf Raise: 140 x12  160 x10  180 x10 

Seated DB Curls: 45s x10; 50s x8; 55s x7 x6; 50s x7

Rvrs Grip EZ Curls: 90 x9 x8 x7 x7

Olbique Crunch: x12 x8 x8

Thors Hammer DB:

30s x12 x10   27.5s x10 x8   25s x10 x10

Hammer V-Squat:

230×20 x20 280×20 320×17 410×15  460 x7  230 x12

Close Grip EZ Curl: 90 x9 x8 x8

Inclined DB Curls: 40s x10 x8 x7

Quick Workout——-
Smith Shrugs: 105×20  195 x9 x7  175×10 x8 x6

Inclnd Rear DB Shrugs: 50sx12 55sx10 x9 50sx9 x8

Weighted V-Crunch:  25 LBS x 20 x12 x12

DB Shrugs:  80s x9 x7  75s x 8 x7  70s x8

Rear/Smith Shrugs: 105×15  175×9 x8  155×8 x8 x7

Pull Ups (med grip): x8 x6 x6 x4

Cybex Low Row: 180 x11 x10  230 x7  215 x9

Lat Pulldowns (med hammer grip):

110 x12 140 x7  130 x6  x6  (drop 100 x6)

Stair Master:  5 Minutes  .75 Miles

Laying Ham Curls:

70 x8  90 x9  70 x10  90 x8  80 x7 (drop 50 x6)

1 Arm DB Rows: 70 x 8 x6 x6 ea.

Seated Row: 120 x9  110 x9  100 x9

Eagle Pulldown Mach: 170 x7 x7  150 x6 

Declined BB: 135 x15  205 x7 x6  185 x7 x6

Inclined DB: 65s x8 x6  70s x7 x6  55xs x8

Stair Master:  8 Minutes  1.09 Miles 

Quad XT:

115 x15 130 x12 145 x10 x9 (100 x6) x9(100 x5)  

Flat BB: 195 x7  175 x7 x6 x6 x6

V-Crunch:  3 sets x12

Inclined DB Flys (fast): 40s x10 x8  37.5s x10 x7