GYMPUNK’S SWEAT DIARY

Cybex Seated Press:

140 x12; 160 x8 x7 x7; 140 x6(drop 90×8 fast)

Inclined Rear DB Flys:

27.5s x10 x10 x8;  22.5s x10 x9 x9 x7

Stair Master: 7 Minutes   1.07 Miles

Seated Side DB Flys:

30s x10 x8 x7; 27.5s x10 x8

Front BB Raises: 60 x6 x7 x7 x6 x6

Declined BB:

205 x8 x6; 185 x7 x6; 175 x6; 155 x8 (fast)

V-Crunch: 2 sets x17

Oblique Crunch: x12 x10 x8

Flat DB: 90s x6; 85s x6 x6 x6; 80s x7

Seated Leg Press:

180 x15; 230 x13; 270 x12 x11 x9; 180 x10

Inclined DB: 60s x9 x7 x6 x6; 55s x8

Flat DB Flys: 35s x9 x8; 30s x11 x10 x8

Weighted Decline Crunch: 20LBS x15 x12 x10

Stair Master:  8 Minutes  1.2 miles 

Cybex Hi-Row: 180 x13; 230 x8 x7; 200 x8 x8

Med Hammer Grip Lat Pulldown:

120×11; 140×7x6; 130×7; 120×7(drop100×6)

1 Arm DB Rows: 75 x7 x7 x6 x6

Laying Ham Curls:

70×10; 90×8x7; 70×9; 80×8(50×7), x7(50×5)

Sumo Deads: 140 x10 x6 x7 x6 x6

Seated Row: 140 x9; 120 x9 x8; 110 x9 x7

Stair Master:  7 Minutes  1.07 Miles

Inclined Rear DB Shrugs:

 50s x12; 55s x10 x9 x9; 50s x8

BB Shrugs:

185 x8; 165 x9 x8 x8; 145 x9 (drop 125 x10) 

Quad XT:

115 x15; 130 x12 x10; 145 x10;

160 x10 (drop 85×8) x10 (drop 85 x7); 115 x8

Rear / Smith Shrugs:

105 x18; 155 x9 x8; 135 x9; 115 x10

Seated DB Shrugs (light/fast):

50s x10; 55s x10 x9 x9; 45s x10 

Seated DB Curls:

47.5s x10   50s x8 x7  55s x5  50s x7

Reverse Grip EZ: 90 x7 x8 x7; 70 x8 x7

1 Arm Cable Curls: 60 x9 x7 x7; 50 x10 x7 ea.

Thors Hammer DB: 30s x10 x9 x7; 27.5s x10 x8

Weighted V-Crunch: 25 LBS 3 sets x15

Inclnd DB Curls: 40s x8 x7 x6; 37.5sx x8 x8

Inclined Rear DB Flys:

27.5s x15 x10 x8; 30s x9 x7; 22.5s x8

Cybex Seated Press:

140 x12; 160 x8 x7; 150 x8 x7 (drop 90 x7) 

Hammer V-Squat:

230×15;280×12;320×12;370×10;410×8;180×8 

Seated Side DB Flys:

30s x10 x8; 27.5s x10 x7 x7

Front DB Flys:

30s x10 x10 x7; 27.5s x8 x7

V - Crunch: 3 sets x12

Dip Station Leg Crunches: 3 sets x12

Cybex Hi Row:

200 x12  230 x8 x7  200 x7 (drop 180×5)

Pull Ups Med Wide Grip: x7 x4 x4

1 Arm DB Rows: 70 x8 x7 x7 x7

V-Crunch: 3 sets x12

Lying Hammie Curls:

70 x10; 90 x7 x6; 80 x8 x7 (drop 50×7)

70 x10 (drop 50 x6)

Med Hammer Grip Lat Pulldown:

120×11;130×7x6(drop100×7);120×7(drop100×5)

Stair Master:  6 Minutes .9 Miles

Cybex Eagle Pulldown: 190 x6 170 x6 150×7

BB Shrugs: 135 x18; 205 x7; 185 x8 x8 x6

Flat DB Press: 90sx11; 95sx6; 90sx6; 80sx8×6

V-Crunches: 3 sets x12

Smith/Rear Shrugs:105×20;155×10x8;135×10x8

Declined BB Press:

185 x11; 195 x6; 185 x6; 175 x7; 165 x8

Seated Calf Raise: 110×10 x9; 90 x12×11x10

Inclnd Rear DB Shrugs: 50s x12 x10 x10 x8

Inclnd DB Press: 65s x10 x8 x6; 60s x8 x6

Seated DB Shrugs (fast):55s x11 x10 x8 x8

Inclnd DB Flys (fast):40s x12; 42.5s x10 x8 x8

Inclined DB Curls:

37.5s x12   40s x10  42.5s x8  45s x8

Reverse Grip EZs: 80 x10 x8 x7 x8

1 Arm Cable Curls: 60 x9; 50 x9 x8 x7 ea.

Thors Hammer DB:

30s x10 x8   27.5s x10 x8 x7

Seated Leg Press:

180×12; 230×12; 270×10 x10×8 (drop180×10) 

Cable EZ Curl:

90 x13  100 x10  110 x8  100 x8

Dip Station Leg Crunches: x12 x20 x12

Hammer Seated Press:

90 x18; 160 x8 x6; 140 x7 x7; 120 x8

Inclined Rear DB Flys:

30s x11 x10 x8;  27.5s x8;  25s x9 x9 

Quad XT:

115 x15   130 x12

145 x12(drop 85×8), x10 (drop 85 x5)

160 x9 (drop 85 x5),  130 x8 (drop 70 x5)

Front DB Flys:

35s x10 x9 x7;  32.5s x8 x7

Oblique Crunch: x12 x10 x10

Seated Side DB Flys:

25s x10 x9;  27.5s x9 x8 x7