GYMPUNK’S SWEAT DIARY

Inclined DB Curls: 40s x10; 42.5s x7 x7 x6

V-Crunch: 3 sets x20

Reverse Grip EZ: 90×7 x5; 80 x8 x7

Rear BB Wrist Curls: 100 x12 x10 x10 x8

V-Crunch: 3 sets x20

Quad XT:

115 x15; 130 x13; 145 x12; 160 x9 (drop 100×7); 175 x7 (drop 100 x5)

Nautilus Stairmaster: 8 Minutes  1.25 Miles

Close Grip EZ Curl: 100 x7 x5; 80×9 x7

Thors Hammer DB: 30s x17 x17 x12; 27.5s x15 x12

Oblique Crunch: 3 sets x10

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

Declined BB: 205 x5; 185 x6 x5; 175 x6; 155 x7

Flat DB: 80s x7 x7 x6; 7os x8 x7

V-Crunch: 3 sets x15

Nautilus Stairmaster: 8 Minutes  1.25 Miles

Hammer V-Squat: 280 x14 x12: 330 x10 x10; 380 x9 x8

Hammer Inclined Press: 140 x10; 160 x7 x7 x6; 140 x7

Inclined DB Flys: 37.5s x11 x10 x9

BB Shrugs: 185 x10; 205 x8 x6 x5

Inclined Rear DB Shrugs: 70s x10 x8; 65s x10 x9

Nautilus Stairmaster:  7:15 Minutes  1.1 Miles

Smith Rear Shrugs: 135 x12 x11; 155 x10 x10

DB Shrugs: 80s x9 x8 x8; 75s x10

Cybex Seated Press: 180 x8 x7; 160 x7 x7 (drop 140 x6)

Inclined Rear DB Flys: 30s x10 x8; 27.5s x10 x9; 22.5s x11 x9

Standing Calf Raise: 140 x8 x10; 180 x10 x9 (drop 140 x7)

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

Front DB Flys: 25s x12 x10 x9 x9

Med Grip Pull Ups: x10 x8 x6 x5

Cybex Low Row: 180 x8 x7; 200 x7 x7

Hammer Grip Lat Pulldown: 130 x7; 140 x5; 130 x5; 120 x7 (drop 100×5) 

Hammer V-Squat: 280 x15; 320 x15 x12; 370 x12 x10; 420 x9 x8

1 Arm DB Rows: 70 x8; 65 x7 x7 x6 

Cybex Combo Row: 155 x8 x8; 140 x9 x8

Inclined DB Curls: 40s x10 x7; 45s x7 x7

Close Grip EZ Curls: 100 x7 x5; 90 x8 x6

Oblique Crunch: x12 x12 x10

Cybex Seated Leg Press: 230 x15; 270 x12; 320 x13 x12 x10

Reverse Grip EZ Curls: 80 x10 x8 x7 x7

V-Crunch: 3 sets x20

Thors Hammer DBs: 30s x11 x8; 27.5s x17 x17 x12; 22.5 x10 x10

… Quick 8:30am. workout!… 

Inclined Rear DB Shrugs: 55s x12; 70s x10 x9 x8

BB Shrugs: 205 x7 x6; 185 x8 x7

Nautilus Stairmaster:   6 Minutes   .95 Miles

DB Shrugs: 85s x8 x7; 80s x8 x7

Dip Station Leg Crunch: 3 sets x15

Flat DB Press: 90s x7 x6; 80xs x7 x7 x6

Declined BB Press: 195 x7 x5; 175 x8 x6 x6

Nautilus Stairmaster:  8 Minutes   1.1 Miles

Inclined DB: 70s x7 x6 x5; 60s x7 x6

Hammer V-Squat:

280 x15 x14; 320 x13; 370 x11 x10 x8: 230 x10 (fast) 

Flat DB Flys: 37.5s x13 x11 x10

Cybex Seated Press: 160 x15; 180 x9; 190 x7 x6 x4 (drop 160×5)

Inclined Rear DB Flys: 32.5s x9; 27.5s x10 x8; 25s x10 x9; 22.5s x8

Nautilus Stairmaster: 9:15    1.3 Miles

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

Front BB Raise: 70 x7 x6; 60 x8 x8 x7

Inclined Rear DB Shrugs: 50s x20; 65s x11 x10′ 60s x11 x11 

BB Shrugs: 205 x7 x6; 185 x9 x8 x7

Seated DB Shrugs (Powerful Reps): 60s x11 x10 x10 x9

Declined Weighted Crunch: 16 LBS x 15 x12; 12 LBS x12

Smith/Rear Shrugs: 125 x15 x12; 145 x10 x10

Smith/Front Shrugs (Fast/Light): 145 x10 x8; 125 x7