GYMPUNK’S SWEAT DIARY

!! Quick Little Workout  !!

BB Shrugs:

135 x17; 215 x5; 205 x7 x5; 185 x8 x7 

Inclined Rear DB Shrugs:

60s x10 x8; 55s x10 x8; 47.5s x11 x9

Seated DB Shrugs (good form!)

60s x11 x10 x8; 50s x10 x9

Smith/Rear Shrugs:

105 x18; 125 x12 x10; 105 x10

Rope XT: 80 x15; 90 x9 x8;80 x9 (drop 60×8)

1 Arm DB XT: 45s x8; 40s x7 x8 x7 ea.

Cable Kick Back: 60x 7; 50 x9 x9 x8 ea.

Quad XT:

115 x15; 130 x12

145 x10(drop 100 x8), x10 (drop 100 x8)

160 x8 (drop 100 x6), x8 (drop 100 x5)

Overhead Rope XT:

80 x15; 90 x8 x8; 80 x12 (drop 60 x9)

Reverse Grip Cable Pushdown:

100 x10; 90 x9; 80 x9 x9

Med Grip Pull Ups (good form!): x11 x7 x5

Cybex Low Row: 180 x9 x10 x9; 160 x10 x8

Nautilous/Stairmaster:  8 Mins.  1.23 Miles

Med Hammer Grip Lat Pulldown:

140×9x7;130×7x6(to 100×5);120×6(to 100×5)

1 Arm DB Rows: 70 x7 x6 x6

Cybex Hi-Row: 180 x10; 200 x9 x7; 180 x8

Seated Row (fast): 120 x8 x7 x7

-  Felt like a great workout!!- 

Cybex Seated Press:

170 x9 x7; 160 x7 x7; 150 x8 (drop 90×8)

Inclined Rear DB Flys:

30s x10 x8; 27.5s x11 x12 x9; 25s x9

Hammer V-Squat:

230×15; 320×13; 340×10; 370 x11 x10 x9

Front DB Flys (good form!):

32.5s x10 x9 x8; 27.5s x9 x7 

Seated Side DB Flys:

27.5s x10 x9 x7; 25s x9 x8

Dip Station Leg Crunches: x20 x15 x12

Flat DB Press:

90s x10; 95s x6; 90s x7; 80s x8 x6

Declined BB Press:

185 x7 x5; 175 x7; 165 x8 x7 (drop 135 x7)

V-Crunch: x20 x15 x12

Quad XT:

130 x15 x12; 145 x11 x10 (drop 100 x8);

160 x8 (drop 100 x5), x7 (drop 100 x6)

Inclined DB Press:

70s x8; 65s x7; 60s x8 x7 x6

Flat DB Flys (fast): 35s x10 x10 x10

Olympic BB Shrugs:

135 x18; 215 x7; 205 x6; 185 x8 x8

Inclined Rear DB Shrugs:

60s x13 x11 x9; 50s x11 x9

Seated Leg Press:

180×18;230×15;270×12;320×10;370×9 x7

Smith Rear Shrug:

105 x18; 155 x10 x9 x9 (drop125 x10)

Oblique Crunch: x10 x10 x8

DB Shrugs: 80s x9; 75 x9; 70s x8 x7

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Seated DB Curls: 45s x10;55s x6 x5;50s x6 x5

Rear BB Wrist Curls: 100 x13 x11 x11 x9

Close Grip EZ Curls: 90 x8 x7 x7 x6

Thors Hammer DB:

30s x10 x9;  27.5s x10 x10 x9

Seated Calf Raises:90 x12;110 x12 x10 x10 x8

1 Hand Cable Curls: 60 x8; 50 x7 x6; 60 x6 ea.

Reverse Grip EZ Curls: 90 x7; 70 x9 x7 x7

Standing Calf Raise: 160 x11 x10 x8

Dip Station Leg Crunch: x20 x15 x12

Stair Master:   8 Minutes  1.23 Miles

Med Grip Pull Ups: x10  x7  x6  x4

Cybex Low Row:

180 x9 x7; 160 x9 x8 (drop 2 140 x9)

Med Hammer Lat Pulldown:

120×10;140×7x6;150×4(drop120×3);130×5

V-Crunch: x20 x15 x12

Cybex V-Squat:

180×15;230×15x12;270×12;320×10;410×9x8

Seated Row: 130 x9 x8; 110 x10 x10

1 Arm DB Row: 70 x7 x7 x7 x6

Cybex Seated Press:

140 x10; 160 x8 x7 x7; 170 x6

Inclined Rear DB Flys:

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

Lying Hammie Curls:

70 x10; 90 x7 x6; 100 x5(drop 2 70×7);

80 x9 (drop2 70×5), x7 (drop2 50 x7)

Side DB Flys:

30s x10 x8; 27.5s x10 x8 x8

Front BB Raise:

70 x8 x7; 60 x10 x8 x7

BB Shrugs:

135 x17; 185 x9 x7; 175 x9 x8; 155 x11

Inclined Rear DB Shrugs:

55s x11 x10 x9; 60s x9 x7

Weighted Declined Crunches: 20 LBS x15 x10 x9

Stair Master:  7 Minutes  1.12 Miles

Seated DB Shrugs:

60s x11 x10 x9 x8; 50s x9 

Smith/Rear Shrugs:

105 x15; 135 x10 x8 x8; 125 x10