GYMPUNK’S SWEAT DIARY

Stair Master: 7 Minutes   1.07 Miles

Seated DB Curls: 45s x7 x7, 47.5s x8 x7 x6

Reverse Grip EZ: 80 x10 x8, 70 x8 x8

Thors Hammer DB:

27.5s x11 x10 x8,  25s x9 x9

Weighted V-Crunch: 25 LBS x 15 x12 x12

Declined Weighted Crunch: 20 LBs x15 x10 x10

Chin Ups: x8 x7 x7

Inclined DB Curls: 35s x11 x10 x8

Close Grip EZ Curls: 90 x7 x6 x6

Inclined Rear Flys:

27.5s x12 x11 x9,  30s x8 x8 x7 

Cybex Seated Press:

90 x15, 140 x10, 160 x7 x6, 140 x8

Stair Master:  8 Minutes   1.2 Miles

Front DB Flys:

32.5s x10 x8 x6,  30s x8 x7 

Oblique Crunch: 3 sets x12

Side DB Flys:

27.5s x11 x10 x8, 25s x10 x9

BB Shrugs:

135 x20 (fast),  185 x9 x7,  165 x10 x9

Inclined Rear DB Shrugs:

50s x13 x12,  55s x11 x11 x10

V-Crunch: 3 sets x20

Seated Calf Raise: 90 x12 x12 x10

DB Shrugs: 80s x10,  75s x9,  70s x10 x8

Weighted V-Crunch: 25 LBS 3 sets x12

Rear Smith Shrugs: 105 x17 x17, 155 x10 x8

Seated Calf Raises: 90 x11 x10 x9

1 Arm DB XT: 40×12, 45×10, 47.5×9, 50×8 ea.

Rope XT: 60 x10 x9. 50 x10 x9

Cable Kick Back: 50 x10 x8   40 x10 x7 ea.

Stair Master: 7 Minutes 1.05 Miles

Quad XT:

100 x15  115 x12

130 x12(drop 85 x10), x10 (drop 85 x7)

120 x12 (drop 85 x7)

Reverse Grip Push Down:

80×10  70×11  80 x10 x9 (drop 60 x12)

Push Down: 80 x 12  100 x10 x9

Seated DB Curls: 45s x11  47.5s x8 x7 x6

Chin Ups: x11 x7 x6

Thors Hammer DB:

27.5s x11 x8  25s x5 x8  22.5s x8 x10

V-Crunch: 3 Sets x15

Lying Ham Curls:

70×11,90×8,80×9,70×10,80×8 (drop 50×10)

Rvrs Grip Cable Curls: 60×12x10×12x10, 50×8

Rear BB Wrist Curls: 100 x10 x11 x8 x8

Dip Station Leg Crunch: x20 x15 x12

Inclined DB Curls: 37.5s x10 x9 x7

Seated Hammer Press:90×17, 140×9x8×6, 130×8

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

Standing Calf Raise: 100×15  140×12  180×9 x8

Seated Calf Raise: 90 LBS  3 sets x10

Inclined Rear DB Flys:

30s x10 x8, 27.5s x10 x8 x7, 25s x9 x9 

Seated Front DB Flys: 27.5sx10×10x7,25sx10×9

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* Light workout = in a hurry * 

Stair Master: 7 Minutes  .98 Miles

Pull Ups: x8 x6 x5 x5

Cybex Low Row: 180 x9 x8  160 x10 x9

Seated Leg Press:

180×12, 230×12x10, 270×11x9 (drop 2 180×10)

Lat PullDown (Med Hammer Grip):

120 x10 130 x8 x7 140 x5 (drop2 100 x8)

1 Arm DB Rows: x8 x7 x7 x6 

BB Shrugs: 135 x20; 205 x8 x6 x5; 185 x8 x7

Rear Smith Shrugs:

105 x18   175 x9 x8   155 x9 x8

Seated DB Shrugs: 60s x11 x10 x9 x9

V-Crunch: 3 Sets x15

Quad XT:

100 x15, 115 x15 x12, 130 x12 x12 (drop 85×8)

Inclnd Rear DB Shrugs: 50s x11 x9; 45s x10 x10

Declined BB: 205×8x7×5   185×8x6   135×8

Inclined DB: 70sx7×6  65sx7×7  60sx8×6

Laying Ham Curls:

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

Stair Master: 7 Minutes   1.1 Miles

Flat DB: 90sx7 95sx5 90s x5 85s x6 80sx6

Oblique Crunch: 3 Sets x10

Inclined DB Flys(fast): 40s x11 x9 x8

Inclined DB Curls: 40sx11  42.5sx8  45sx8×7

Rvrs Grip EZ Curls: 90 x8 x7  70 x9 x8

Thors Hammer DB: 27.5s x11×10x7   25sx10×8 

Weighted V-Crunch: 25 LBS x20 x15 x15

Seated Calf Raise: 90 x12  110 x10 x8 x9

Stair Master: 7 Minutes 1.1 Miles

Close Grip EZ Curl: 90 x8 x8 7

1 Hand Cable Curls: 60 x10 x8  50 x9 ea.