GYMPUNK’S SWEAT DIARY

Flat DB Press: 95s x7 x6; 85s x7 x6; 80s x8

V-Crunch: 3 sets x20

Declined BB: 185 x8 x6; 175 x7 x6; 165 x8 x5

V-Crunch: 3 sets x20

Lying Hammie Curls:

70 x11; 90x 9 x9 x6(drop2 70×7); 80 x6(drop2 60×5); 70×5(drop2 50×5)

Inclined DB Press:  70s x8 x5; 65s x7; 60s x7 x6 (drop2 45s x5)

DB Shrugs: 80s x11; 90s x7 x6; 80s x8; 75s x8; 70s x9

Weighted V-Crunch: 25 LBS x20 x15 x13

Inclined Rear DB Shrugs: 60s x11; 70s x8 x7; 60s x10 x9 x7

V-Crunch: 3 sets x15

Hammer V-Squat: 230 x15; 280 x13 x11; 320 x12 x11; 370 x10 x9

Smith/Shrugs (Fast Reps): 195 x9; 175 x9 x8; 155 x10 x8

Smith/Rear Shrugs (Fast Reps): 135 x15 x10; 105 x10 x9 x9

SEATED CYBEX PRESS:

160 x11; 180 x8; 190 x6 x5; 180 x7; 170 x5 (drop 2 140 x6)

INCLINED REAR DB FLYS:  30s x11 x9; 27.5s x10 x9 x8; 25s x8

QUAD XT MACHINE:

130 x15;

145 x12 x10;

160 x10 (drop 100 x7), x9 (drop 100 x6);

145 x8 (drop 80 x5)

SIDE DB FLYS: 30s x10 x8; 27.5s x10 x8 x7

V-CRUNCH: 3 sets x 20

FRONT BB RAISES: 70 x10 x8; 60 x10 x8 x6

In the gym  by 8: 20am!!

Pull Ups (Good form to failure): x11 x8 x5 x 5

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

Med Hammer Grip Lat Pulldown:

110 x11: 130 x7 x6; 120 x8 (drop2 100×7); 110 x8 (drop2 90 x5)

– Shot Hoops for 10 minutes! -

1 Arm DB Rows: 65 x8 x8 x7 x7 x6

Seated Row (fast/high reps): 90 x15 x12 x9 x8 (drop2 70 x8)

Fast 40 minute workout, gym closed early!

French DB XT: 80 x12; 90 x7 x6; 80 x8; 75 x9  

Reverse Grip Push Down: 80 x11 x10; 90 x10 x8 (drop2 70 x8)

Overhead Rope XT: 70 x20; 80 x12 x10 x8 (drop 2 60 x7)

Weighted Bench Dip: 80 x10 x8; 70 x8 x7; 60 x7

1 Hand Overhead Cable XT (fast): 40 x10 x8 x7 ea. 

Seated DB Curls: 47.5s x11; 50s x7 x6; 47.5s x7 x6

Close Grip EZ Curls: 90 x9 x7; 80 x9 x 8 x 7

Thors Hammer DB: 30s x18 x12; 27.5s x15 x12 x12

Weighted V-Crunch: 25 LBS 3 sets 15

Reverse Grip EZ Curls: 90 x8 x6; 70 x10 x8  

1 Hand Cable Curls: 60 x8 x6: 50 x10 x8

Rear BB Wrist Curls: 110 x12 x10 x8 x8

V-Crunch: 3 sets x15

Inclined DB Curls; 37.5s x10 x8; 32.5s x9 x7

Gip Station Leg Crunch: x20 x15 x12

BB Shrugs / Fast Explosive Styled Reps: 

135 x20; 205 x7; 195 x7;185 x9 x7 (drop 135 x6)

Inclined Rear DB Shrugs: 60s x11: 70s x7; 65s x7; 60s x8 x7;50s x9

Nautilus Stairmster:  7 Minutes  1.1 Miles

Smith Rear Shrugs /Fast Explosive Styled Reps: 

105×20; 125 x11 x10 x8; 105 x8

DB Shrugs: 80s x7; 70s x7; 65s x8; 60s x8; 50s x8

Cybex Seated Press: 140 x15; 180 x7 x6; 170 x6; 160 x5

Inclined Rear DB Flys: 30s x11 x9; 27.5s x10 x9; 25s x10 x18

V-Crunch: x20 x20 x15

Quad XT:

120 x15;145 x12 x9;160 x9(drop 100×7), x8(drop 100×5);145 x7(drop 100×5)

Side DB Flys: 30s x10 x9; 27.5s x10 x9; 25s x8

Front DB Flys: 30s x10 x8; 25s x10 x7 x7

Dip Station Leg Crunch: x20 x15 x9

Flat DB Press: 90s x10 x6; 85s x9 x7 x5

Declined BB: 185 x9 x7; 165 x9 x9 x6 (drop2 135 x5)

V-Crunch: x20 x18 x20

Standing Calf Raise: 120×12; 140×10 160 x9; 140 x10; 120 x10

Inclined BB: 145 x8 x6; 135 x7 x6; 125 x6 

Inclined DB Flys (fast): 35s x13 x11 x10 x7 x5

Dip Station Leg Crunches: x20 x20 x12