GYMPUNK’S SWEAT DIARY

Med Grip Pull Ups: x8 x7 x6 x5

Cybex High Row: 180 x12; 200 x9; 220 x7 x7

Lat Pull Down (Med Hammer Grip):

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

Quad XT:

130 x13; 145 x12; 160 x11 (drop100 x7); 175 x6 (drop100 x5); 145 x7 

1 Arm DB Rows: 70×8 x7 x7 x7

V-Crunch: 3 sets x15

Cybex Low Row: 180 x9 x8; 90 x10 x8  x8

Dips Station Leg Crunch: 3 sets x15

Nautilus Stairmaster:  8 Minutes   1.3. Miles 

Inclined DB Curls: 45s x8 x8 x7;42.5s x8

Reverse Grip EZ: 90 x7 x6; 80 x7 x7

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

Close Grip EZ Curls: 90 x7 x6; 80 x8 x6

Thors Hammer DB: 30s x12 x9; 27.5s x15 x12 x8; 22.5 x8

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

Nautilus Stairmaster: 7 Minutes 1.1 Miles 

Cybex Seated Press: 140×11; 160×10; 180×8; 190×6(drop160×7)

Inclined Rear DB Flys: 30s x10 x8; 25s x10×10 x7

Side DB Flys: 30s x10 x8 x6; 25s x9 x7

Front DB Flys: 32.5s x8 x7; 27.5s x8 x7

Med Grip Pull Ups: x11 x8 x7 x6

Lat Pulldown: 140 x7 x6; 130 x7; 120 x7 (drop100 x5)

DB Row: 70 x8 x7 x7 x6

Weighted V-Crunch: 25 LBS x20 x15 x12

Quad XT:

130 x13; 145 x12; 160 x10 (drop100 x7); 175 x7 (drop100 x5); 145 x8 

Hammer Low Row: 180 x9 x8 x7

Hammer High Row: 180 x12; 200×9 x8

Flat DB: 80s x7; 85s x7 x6; 80s x6 (drop2 65s x6)

V-Crunch: 3 sets x20

Declined BB: 175 x7 x7 x6; 155 x7 (drop2 135 x7)

V-Crunch: 3 sets x15

Nautilus Stairmaster:  7 Minutes  1.1 Miles

Hammer Inclined Press: 140 x9; 160 x7 x6; 180 x5 (drop2 160 x5)

Flat DB Flys :35s x11 x10 x10

Cybex Seated Press: 160 x10; 180 x5 x6 x6; 200 x5

Inclined Rear DB Flys: 30s x11 x8; 27.5s x11 x9; 22.5s (fast) x12 x9

V-Crunch: 3 sets x15

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

Front BB Raise: 70×7 x6; 60 x8 x6

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

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

Rear BB Wrist Curls: 100 x11 x10 x10 x9

Declined Weighted Crunch: 12 LBS x12 x12 x10

Seated Calf Raise: 90 x14 x12; 140  x8 x7

1 Arm Cable Curls: 50 x9 x9 x8 (drop 40 x7) Ea. side.

Thors Hammer DBs: 30s x21 x15 x12; 27.5s x21 x13

Close Grip EZ Curls: 90 x8 x7 x7 x6

Med Grip Pullups: x11 x6 x5 x5

Hammer Low Row Mach: 210 x8 x7; 190 x8 x8

Lat Pulldown: 120×11; 150 x4;140×7; 130 x6 (drop100 x5)

Hammer V-Squat: 280 x13 x12; 330 x11 x10; 380 x12 x10

1 Arm DB Rows: 70 x8 x7 x7 x7

Oblique Crunch:3 sets x12

Hammer High Row Mach: 160 x12: 210 x7 x6; 160 x8