GYMPUNK’S SWEAT DIARY

***  Light Workout  =  Sore Back!  ***

Smith Front Shrugs: 105 x20  155 x12 x10  175 x9 x8

Inclined Rear DB Shrugs: 45s x13  50s x12 x12 x12

Stair Master:  7 Minutes  1.08 Miles

Quad XT:

115 x13 x15 x12 

130 x13  145 x10 x10 (drop 100×8) x10 (drop 85 x7)

Seated DB Shrugs: 55s x12 x10 x10 x9

Dip Station Leg Crunches: x20  x20 x15

Smith Rear Shrugs: 105 x18  155 x10 x10 x9

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

V-Crunch: 3 Sets x15 

Reverse Grip EZ: 80 x8 x7 x9 70 x9

Thors Hammer DB:

30s x10 (drop 20 x8)  27.5s x8  x8 (drop 20×8)  25s x10

Seated Calf Raise: 90 x12  110 x11 x10  90 x10

Seated DB Curls: 50s x7 x6  45s x7  40s x8

Close Grip EZ Curls: 80 x8 x8 x6

BB Shrugs: 135 x17  205 x7 x5   185 x7 x7

Inclined Rear DB Shrugs:

50s x 13  60s x10 x8 x8  50s x10

Seated Leg Press:

230×15,280×12,320 x10 x9,370×10 x9(drop230 x10)

Smith/Rear Shrugs(slow/static hold):105 x12 x12 x12

Dip Station Leg Crunches: 3 sets x12

Seated DB Shrugs (fast): 60s x11 x10 x10 x8 x8

Flat BB Bench: 205 x5  185 x7 x6  165 x8 x5

Inclined DB Press: 70s x7 x5  65s x6  60s x8 x7

Seated Calf Raise: 90 x12  110 x11 x8  90 x10 x9

Declined BB: 175 x7 x5  155 x8 x6 x6

Stair Master:  8 Minutes  1.2 Miles

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

Seated DB Press: 60s x8  65s x6  60s x6 x6  55s x8

V-Crunch: 4 sets x 20

Inclined Rear DB Flys:

30s x10 x7   27.5s x10 x8   25s x11 x8 

Quad XT:

100 x15 115 x15  130 x12

145 x10(drop 100 x7) x10 (drop85 x5)

130 x10 (drop 85 x7)

Side DB Flys: 30s x10 x8  27.5s x8 x8 x6

Weighted V-Crunch: 25 LBS 3 sets x 15

StairMaster:  7 Minutes  .77 Miles

Front BB Raise: 70 x7  60 x8 x6

Cybex Seated Press: 130 x10 x11  110 x9

Inclined DB Curls: 45s x10  x8  x8  x7

Rope XT: 100 x12 x10 (drop 80 x5) 80 x12 x10

French DB XT: 80 x12  85 x10  90 x8  80 x10

Thors Hammer DB: 27.5s x12 x12 x10 x8

Close Grip EZ Curls: 100 x6 x5 x5

Reverse Grip Push Down: 100 x11 x10 x10

Lying Hamm Curls:

70×10 100×7 90×10 80×8(drop50×5) 90×5 x5(drop50×7)  

1 Arm Cable Curls: 60 x9 x8   50 x8 x8 ea.

Overhead Rope XT: 60 x20 80 x11 x11

StairMaster:  5 Minutes .75 Miles

Weighted Bench Dips: 90 x10 100 x8 x7

Reverse Grip EZ Curls: 80 x8 x7 x7

Cybex Low Row: 180 x12 x10  230 x9  250 x8 x6 x6

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

Seated Row: 130 x9 x8 x7 x8 (drop2 100 x6)

Seated Leg Press:

230×15; 280×12; 320×10x10; 370×10x8 (drop180×10)

Lat PullDown: 100×17 140 x6  130 x7 x6  120 x8

Weighted Decline Crunch: 20 LBS x12 x10 x10

Hammer Grip Pull Ups: x7 x6 x5

Cybex Hammer Lat PullDown: 150×10  170×8  190×6

BB Shrugs: 135 x16  205 x 7 x8 x6   185 x7 x8

Smith/Rear Shrugs: 105 x19  175 x9 x7  155 x10 x7

Seated Calf Raise: 90 x12  110 x10 x9  90 x10

Standing Calf Raise: 180 x12  200 x9  180 x10

Inclined Rear DB Shrugs: 50s x13 x11 x10 40s x10

Seated DB Shrugs: 60s x10 x10 x8 50s x10 x9

Stair Master:  5 Minutes   .75 Miles

Flat BB:135×14 185×8 205×6 x4 185×6(drop 155 x5)

Inclined DB Press: 70s x9 7 x7  60s x8 x7  50s x8

V-Crunches: x15 x12 x12 x20

Hammer V-Squat:

230 x15  280 x15  320 x13 x12  370 x12 x10

Stair Master: 5 Minutes  .77 Miles

Declined DB Flys/Press: 45s x15  50s x11 x11 x9

Inclined DB Flys: 40s x12 x10 x8

Seated DB Press: 60s x9  65s x6 x6  55s x7 x6

Inclined Rear DB Flys:

30s x8  25s x9 x9 x8   22.5s x12 x10

Quad XT:

115 x17 130 x15 145 x10 x9 (drop2 100×7)

160 x8 (drop2 100 x6)  145 x7 (drop2 85 x7)

Oblique Crunches: x10 x8 x7 

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

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