GYMPUNK’S SWEAT DIARY

*I Always use good form & try for powerful reps / fast reps on Trapz day **

BB Shrugs:

135 x17(fast); 205 x7; 185 x7; 175 x8 x8

Inclined Rear DB Shrugs:

60s x10 x8; 50s x10 x9 x8

Hammer V-Squat:

230×15; 280 x12 x10; 300 x11 x9; 230 x8

Seated DB Shrugs (good form /fast):

65s x10; 60s x9; 55s x9; 50s x10 x8

Reverse Grip Pushdown:

80 x15; 90 x9; 80 x10 x9; 70 x7 (fast)

1 Arm DB XT:  42.5 x8 x7; 40 x8 x7 x7

Rope Push-Down:

80 x11; 70 x10 x8 (drop 2 60 x)

Seated Calf Raise: 90 LBS 4 sets x10

Overhead Rope XT:

70 x16; 80 x12 x8; 70 x7 (drop 60 x6)

 1 Hand DB Skull Crushers

(forced reps with free hand):

35 x8; 32.5 x7; 30 x7; 27.5 x6 ea. 

Cybex Seated Press:

160×11; 180 x8 x6; 160 x8; 140 x7

Inclined Rear DB Flys:

30s x10 x7; 27.5s x10 x8; 25s x8; 22.5s x8

Stair Master:  7 Minutes   1 Mile

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

Front BB Fly: 70 x8 x7 x7 x6

Flat DB:  85s x9; 90s x6 x5; 80s x8 x6

V-Crunch: x20 x20 x15

Declined BB:

205 x8 x5; 185 x7; 175 x7 x6 (drop2 155 x6)

Seated Leg Press:

180×18;230×12x11;270×11x9;320×7;180×6

Inclined Smith Bench:

105 x15; 145 x7 x6; 125 x8 x6

Dip Station Leg Crunch: 3 sets x12 

Seated DB Curls:

45s x11; 50s x7 x6; 47.5s x8 x6

Reverse Grip EZ Curls:

90 x8 x7; 80 x 8 x7 x6

1 Hand Cable Curls:

60 x7 x7 ; 50 x8 x7 Ea.

Nautilus Stairmaster:  6 Minutes   .95 Miles

Thors Hammer DB:

27.5s x16  x12  x12  x10  x15

Oblique Crunch: 3 sets x10

Close Grip EZ Curls: 80 x9 x7 x7 x6

Inclined Rear DB Shrugs:

50s x13; 60s x10 x8; 55s x10 x8

Smith Front Shrugs:

175 x10 x8 x6; 155 x10 x8

Quad XT:

115 x15; 145 x13 x10;

160 x10 (drop 100×7), x9 (drop 100×5)

140 x7 (drop 85 x7)

Seated DB Shrugs (fast):

60s x10 x10 x8: 50s x10 x9

V-Crunch: 2 sets x12

Smith Rear Shrugs (fast):

125 x11; 145 x10 x8 x8; 105 x9

Dip Station Leg Crunch: 2 x15

Flat BB:

205 x6; 185 x7 x6; 175 x8 x5 (drop 155×5)

Inclined DBs:

65s x7 x6 x6; 60s x7 x5 (drop 45 x5)

Nautilus Stairmaster:  8 Minutes  1.2 Miles

Declined BB:

185 x6; 175 x8 x7 x6; 155 x8

V-Crunch: 3 sets  x12

Inclined DB Flys (fast): 40s x10 x9 x9

I went  to the gym @ 8:45 am!!

Inclined Rear DB Flys:

27.5s x11 x10 x7; 27.5s x10 x8 x7

V-Crunch: 4 sets x20

Cybex Seated Press:

140 x11 x10 x8; 130 x8 x8 (drop 110 x7)

Nautilus Stairmaster: 5 Minutes  .78 Miles

Seated Side DB Flys:

27.5s x10 x9; 25s x10 x8 x7 

Front BB Raise:

70 x8 x7; 60 x7 x6

Inclined DB Curls:

40s x11 x10; 42.5s x9 x8; 40s x9

Reverse Grip EZ Curls:

80 x8 x7; 70 x8 x7 x7

1 Hand Cable Curls:

60 x10; 50 x9 x8; 40 x 10 (<< 21’s style)

Nautilus Stairmaster: 8 Minutes   1.2 Miles

Thors Hammer DB’s:

30s x15 x12; 27.5s x10; 25s x10; 27.5s x10

Oblique Crunch: 3 sets x10

Close Grip EZ Curls:

90 x8 x7; 80 x7 x7 x6

Recovering from a sore lower back & a chest cold, kind of light workout…

Cybex High Row:

140 x15; 190 x11; 210 x9 x7; 190 x8

Med Hammer Grip Lat Pulldown:

130 x10 x7; 120 x7 x6; 110 x8

1 Arm DB Row: 65 x8 x7 x7 x6

Nautilus Stairmaster: 7 Minutes  1.05 Miles

Hammer Grip Pullups: x10 x7 x6

Hammer Seated MTS Row: 60×7; 50 x10 x8

Dip Station Leg Crunch: 3 sets x12