GYMPUNK’S SWEAT DIARY

Cybex Seated Press: 180 x9 x7; 170 x8 x7; 160 x7

Inclined Rear DB Flys: 30s x11 x9 x8; 27.5s x10 x9 x8

Nautilus Stairmaster: 8 Minutes   1.25 Miles

Cybex Seated Leg Press: 180 x17; 270 x14 x12 x12 x11

Seated Side DB Flys: 27.5s x10 x9 x9 x9

Declined Weighted Crunch: 12 LBS x20 x15 x12

Front DB Flys: 32.5s x10 x8 x8 x7

Med Grip Pull Ups: x12 x8 x5 x5  

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

Med/Hammer Grip Lat Pulldown:

120 x10; 130 x7; 120 x7 x6 (drop2 100 x6); 110 x7 (drop2 80 x7)

Quad XT:

130 x15;  145 x12 x11;

160 x10 (drop2 100 x8), x 10(drop2 100 x6); 145 x9 (drop2 85×7)

1 Arm DB Row: 65 x10 x8 x8 x8 EA.

Weighted V-Crunch: 25 LBS x20 x12 x10 

High Row Mach: 180 x10 x9 x8 x7

Dip Station Leg Crunch: x20 x15 x15

BB Shrugs: 135 x20; 205 x8; 215 x5; 205 x7; 185 x9

Inclined Rear DB Shrugs: 65s x10 x9; 60s x9 x9; 55s x10 x8

Hammer V-Squat:

230 x20; 280 x18; 330 x12 x10; 380 x10; 410 x10 x9

Nautilus Stairmaster: 8 Minutes  1.25 Miles

Seated DB Shrugs (Good fast form!): 65s x9 x9 10; 55s x10 x10 x9

Rear/Smith Shrugs (fast Reps!) : 125 x18; 154 x12 x10; 125 x10

8:15 AM WORKOUT…..

Inclined DB Curls: 40s x9 x9;  42.5s x9 x7

Reverse Grip EZ Curls: 80 x7 x7; 70 x9 x7 

1 Hand Cable Curls: 60 x7; 50 x9 x8 x7 EA.

Seated Calf Raise: 90 LBS x10 x11 x11 x10

Thors Hammer DB: 27.5s x18 x15 x12 x10

V-Crunch: 3 sets x20

Clese Grip EZ Curl: 80 x8 x7 x7 x6

Inclined Rear DB Flys: 30s x11 x10; 27,5s x10 x9; 25s x10 x8

Seated Cybex Press: 160 x8 x7; 150 x7 x6; 140 x8 x7

Laying Ham Curls:

70 x11;  90 x8;

80 x8, x7 (drop 2 60 x7), x7 (drop 2 60 x5)

70 x9 (drop 2 50 x7)

Side DB Flys: 30s x9 x8; 27.5s x9 x9 x7

Oblique Crunches: 3 sets x10

BB Front Rasies: 70 x8; 60 x8 x7

Front Plate Raise: 45 LBS x10 x10 x8

Flat DB Press: 95s x7 x5; 90s x6; 85s x7 x5

Declined BB: 185 x8 x5; 175 x8 x6 x5

V-Crunch: 3 sets x15

Quad XT:

130 x17; 145 x12 x10; 160 x9 (drop2 100×7) x9 (drop2 100 x5)

145 x8 (drop2 85 x8)

Inclined DB Press: 70s x8 x5; 65s x7 x6; 55s x8 x6

8:20 AM WORKOUT!!—

BB Shrugs (hold @ max): 135 x18 (fast); 205 x 7 x5; 185 x8 x7 x6

V-Crunch: 3 sets x20

Inclined Rear DB Shrugs: 65s x10 x8; 60s x9 x8; 55s x10 x7

Seated DB Shrugs (hold @ max); 65s x10 x9 x8 x8

V-Crunch: 3 sets x 15

Smith/Rear Shrugs: 125 x18 (fast); 145 x12 x10; 125 x12(fast)

Dip Station Leg Crunch:  3 sets x 15

Cybex Seated Press:  200 x8 x6; 180 x7 x6; 160 x8 x6

Inclined Rear DB Flys:  30s x11 x8 x6; 27.5s x10 x10 x8

V-Crunch:  4 sets x20

Standing Calf Raise:  160 x11 x10; 180 x10 x10; 140 x12 (fast) 

Side DB Flys:  32.5s x10 x8; 30s x8; 27.5s x9 x8

Front BB Raise:  70 x8 x7; 60 x9 x8 x7

Seated DB Curls:  47.5s x10; 50s x8; 55s x7 x4; 50s x 7

V-Crunch:  3 sets x20

Reverse Grip EZ:  90 x8 x7 x5; 70 x10 x8

Quad XT:

115 x15;  145 x12  

160 x11 x10 (drop2 100 x8), x7 (drop2 85 x8)

145 x8 (drop2 85 x7)

1 Hand Cable Curls:  60 x10 x8; 50 x10 x9; 40 x10 (fast) EA.

Thors Hammer DB:  30s x18 x15 x12; 27.5s x13 x10 x8

Weighted V-Crunch:  25 LBS x20 x20 x15

Close Grip EZ:  80 x9 x7 x7 x6

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

Cybex Low Row: 180 x10 x8 x8 x8 x7

1 Arm DB Rows: 70 x7 x7; 65 x7 x6 EA.

Oblique Crunch: x 10 x10 x8

Hammer V-Squat:

230 x20; 280 x15; 330 x13 x11; 370 x11 x10; 420 x8

V-Crunch: x20 x15 x20 x12

Med Hammer Grip Lat PullDown:

120×12; 140 x6; 130 x6(drop2 100×6); 120 x6(drop2 100×5); 100 x7

Cybex Seated Row: 155 x11; 140 x11 x11 x8