GYMPUNK’S SWEAT DIARY

Flat DB Press: 85s x10; 90s x7 x5; 80s x7 x7

Declined BB Press: 185 x8 x6; 175 x6; 165 x8 x6

V-Crunch: 3 sets x20

Quad XT:

115 x17;  130 x14

145 x12 x10; 160 x9 (drop 100 x8), x9 (drop 100 x5); 115 x6

Inclined BB Press: 165 x5; 155 x5; 145 x5;  135 x7; 115 x8

Declined DB Flys/Press: 42.5s x16 x12 x10

Nautilus Stairmaster:  6 Min  15 Sec    .96 Miles  

Pull Ups : x8 x8 x6 x5 …

Hammer Low Row: 180 x9 x8 x8; 200 x7 … 

Hammer Grip Lat Pulldown:

130 x8; 140 x7; 130 x6; 120 x7 (drop2  100 x5) … 

Seated Calf Raise:  90 x12 x10 x10 x 8 …

1 Arm DB Rows: 65 LBS 4 sets x8 …

V-Crunch: 3 sets x15 …

Hammer High Row: 180 x12 x10 x10 x9 … 

Standing Calf Raise: 160 x10; 140 x10 x10 x9 …

Inclined DB Curls: 40s x10 x8 x8 x8

Reverse Grip EZ Curls: 90 x7 x6; 70 x9 x9

Cybex Seated Leg Press: 180 x15; 230 x15; 270 x12 x12 x13

1 Arm Cable Curls: 50 x10 x8 x8 x7 (drop 40 x8) EA.

Rear BB Wrist Curl: 100 x12 x10 x10 x9 x9

V-Crunch: 3 sets x 20

Close Grip EZ Curls: 90 x8 x7; 80 x9 x8 

Thors Hammer DB: 27.5s x18 x17 x13 x12 x10

Rope Pushdowns: 80 x15; 90 x 11 x9 x8 (drop 70 x7)

1 Arm DB XT: 42.5 x8 x7; 40 x8 x6

Hammer V-Squat: 280 x15; 330 x15 x15; 370 x11 x9

Reverse Grip Pushdown: 100 x12 x10 x9 (drop 80 x7)

Weighted Bench Dip: 80 x10 x8 x8 x7

DB Skull Crushers: 40 x7; 37.5 x7 x5

…8:30 a.m. workout…

Inclined Rear DB Flys: 27.5s x12 x10 x9 x9; 25s x10 x8

V-Crunch: x20 x15 x15

Cybex Seated Press: 140 x12 x10 x8; 160 x8 x6

Front BB Raises: 60 x9 x8 x7 x9 x9

Side DB Flys: 30s x10 x8; 27.5s  x10 x8 x6

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

Inclined Rear DB Shrugs: 65s x11 x10; 60s x10 x8; 55s x10 x9

StairMaster:  6 Minutes  .98 Miles

Seated DB Shrugs (power reps): 65s x10 x10 x8

Smith/Rear Shrugs (power reps): 125 x12 x10 x10 (drop 105 x8)

DB Shrugs: 75s x7; 70s x7; 65s x8; 60s x8; 55s x8

Hammer Low Row: 180 x10 x8 x7 x7; 200 x6 

Med Overhand Grip Lat Pulldown: 110 x12; 130 x6; 120 x7

Med/Hammer Grip Lat Pulldown: 130 x6; 120 x8 x7

1 Arm DB Rows: 65 x8 x7 x7 x6

Laying Hammie Curls:

80 x9; 90 x8; 100 x6; 80 x6 (drop 60×7); 70 x8 (drop50 x7)

Seated Row: 110 x12, x10, x10 (drop 80 x7)

Hammer High Row: 180 x12, x10; 200 x9 x8 x8

Flat DB Press: 85s x10 x7; 75s x7 x6 x7

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

Quad XT:

115 x17; 130 x13 x11; 145 x10 (drop 100×7), x8 (drop 100×5); 130 x8 

Inclined DB Press: 60s x9 x7; 55s x8x x7 x5

Declined Weighted Crunch: 16 LBS x17 x12 x10

Inclined DB Flys (fast): 40s x11 x9 x8

Seated DB Curls: 47.5s x10 x9 x8 x8

Reverse Grip EZ Curls: 80 x8 x7; 70 x9 x8

Rear BB Wrist Curls: 100 x13 x11 x11 x10 x8

Declined Weighted Crunches: 16 LBS x15 x12 x12

Cybex Seated Leg Press: 270 x15 x12 x12; 320 x12 x11 x10 

Inclined DB Curls: 40s x10 x8; 37.5s x9 x8 

Close Grip EZ Curls: 90 x7 x6; 80 x9 x7

Thors Hammer DBs: 27.5s x17 x17 x15 x13 x12

Cybex Seated Press: 160×10; 180×7 x6; 190×6 x4 (drop2 160×5)

Inclined Rear DB Flys: 30s x10 x8; 27.5s x9 x9; 35s x10 x8

V-Crunch: x15 x12 x15

Hammer V-Squat: 280 x15; 330 x12 x11; 370 x13 x10 x10 

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

Front BB Raise: 70 x7 x6; 50 x9 x7 x7