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gympunk
03-14-2005, 07:59 PM
/////////////// Tri's/shoulders //////////

11 Min 1.6mi Stairclimber

French Db Xt: 50x18; 65x10, X8, X6

Seated Db Rpess: 50x 12, X8, X6

Rope Xt: 90 X8, X8; 80 X11, X10
Reverse Grip Pushdown: 80 X10, X8

Delt Db Laterals....
Front: 25 X10, X8, X6
Side: 20x8, X8, X7
Back: 15 X12, X9, X8

Db Skull Crushers (forced Reps W/free Hand):
45 X9, X7, X5

damn y_all
03-17-2005, 09:31 PM
good workouts 'punk!

gympunk
03-20-2005, 09:42 PM
///////////// Chest/back //////////

12min 2mi Stairmaster

Flat Db Press: 65x12; 80 X7, X6, X6

1 Arm Db Row: 65x11, X8: 70 X8, X5

Seated Row: 137x10; 150 X9,x9 X6(drop2 100x8)

Inclined Db Press: 60 X8, X7; 65, X7, X7

Oblique/crunches: X15, X10,x8

Deads (sumo W/ez Curl Bar): 180 X7, X6, X6,

Weighted V- Crunch: 35 X15, X12, X9

keal
03-21-2005, 12:44 AM
gympunk, is there a leg press machine available to you? I just started reading your journal tonight and you mentioned you wanted to get into a leg routine. Adding leg presses would be a good one for you to try. It would cover all of your legs, and you can do leg extensions and calf raises to supplement - but a few sets of good leg presses (make your thighs go beyond parallel to work more of your body, and tilt your head back as you reach the bottom - practice form with light weights) should cover your lower body workout.

Your routines are great! Keep it going!

gympunk
03-23-2005, 03:17 PM
gympunk, is there a leg press machine available to you? I just started reading your journal tonight and you mentioned you wanted to get into a leg routine. Adding leg presses would be a good one for you to try. It would cover all of your legs, and you can do leg extensions and calf raises to supplement - but a few sets of good leg presses (make your thighs go beyond parallel to work more of your body, and tilt your head back as you reach the bottom - practice form with light weights) should cover your lower body workout.
Your routines are great! Keep it going!

Thanks! Yeah, my gym has everything, I just get too lazy about my legs, have to buckle down sometime! Though, doing deads has helped my quads & hammies alot.....

gympunk
03-27-2005, 07:39 AM
TODAY:

///// TRI/DELTS /////////

10MIN 1.5 MI STAIRCLIMBER

SEATED DB PRESS: 50 X8, X7; 55 X5, X6, X6

FRENCH DB XT: 50X15; 65X9, 75X6, X5, X6

DIP STATION LEG LIFTS: X13, X10, X9

REVERSE GRIP CABLE PUSH DOWN: 70 X12; 80 X10, 90 X9, X8

HANGING LEG LIFTS: X12, X8, X6

DELT DB LATERALS (2SEC STATIC HOLD@MAX)......
FRONT: 25 X10, X8, X8
SIDE: 20 X10, X8, X6
BACK: 20X8, 20X6(drop2 10x7), 20X5(drop2 10x5)

DB SKULL CRUSHERS (FORCED REPS W/FREE HAND):
45X8, X8, X5

OBLIQUE CRUNCH: X13, X11, X8
-------------------------------------------------------

YESTERDAY:

///////////// BI/TRAPS /////////////////

12 MIN 1.8 MI STAIR CLIMBER

INCLINED DB CURL: 45X11, X8, 50 X7, X6, X5

DB SHRUGS: 45 X16, 55 X10, 75 X9, X7

SMITH MACHINE SHRUGS……
FRONT: 180X6, X5, X5, X4
BEHIND/BACK: 110X9, X8, X6

V-CRUNCHES: X14, X12, X9

CLOSE GRIP EZ BB CURLS: 100 X7, X6, X6

REVERSE GRIP CABLE EZ CURLS: 70X11, 80 X8, X7; 90 X5

gympunk
03-29-2005, 08:40 PM
///////// CHEST ///////////

12 MIN 1.9 MI STAIRMASTER

FLAT DB PRESS:
55X18; 65X12; 80X6, X5(drop2 pushups), X4(drop2 pushups)

DIPSTATION/LEG LIFT: X14, X12, X9

INCLINED DB PRESS: 60X8, X8, X7, X6

DECLINED/CRUNCH: X15, X12, X20

DECLINED BB PRESS: 130 X6, X5, X5; 110X10

OBLIQUE/CRUNCH: X15, X10 X10

gympunk
03-31-2005, 10:20 PM
Kind of a side Tri/Calf shot!

damn y_all
04-02-2005, 09:15 AM
sweet ****en tri & decent calves 'punk!

gympunk
04-02-2005, 06:19 PM
//////////// BACK/ABS //////////

11MIN 1.8MI STAIRCLIMBER

SEATED ROW:
150X8, 162.5X7, X6; 175X5 (drop2 100x6), X4 (drop2 125x4)

DIP STATION LEG LIFTS: X13, X10, X6

ONE ARM DB ROW: 60X7, 65X6, X6; 70X6, X5

OBLIQUE CRUNCH: X18, X12, X8

SUMO/DEADS(W/EZ CURL BAR): 180 X5, X4, X4, X4

WEIGHTED CRUNCH: 35X13, X15, X8

gympunk
04-03-2005, 09:37 PM
////// Bi's/tri's//////////

11 Min 1.8 Mi Stairmaster

Inclined Db Curl: 45x10, X8, X8,

Weighted Bench Dip: 50x15, 65 X10, 75x8; 85 X8, X7

Close Grip Ez/curl: 110x8, X6, X5, X5

1 Arm Db French Xt (forced Reps W/free Hand):
50 X10, X9, X6

Reverse Grip Push Down: 80 X13, X12; 90x9, X9

Thors Hammer Db: 20 X11, 25 X8, X6, X6

Chin Ups: X9, X6, X4

Reverse Grip Cable Ez Curl: 70 X13, 80 X10, 90 X7

gympunk
04-06-2005, 05:35 PM
Side/Bi/Abs shot...10 min ago
My camera's dying (so the pic's kinda funky) but thought I'd post it for you guys@ the journal page!

mivi320
04-06-2005, 06:44 PM
Looking good. A little bit of overall mass wouldn't hurt, but nonetheless, you're looking shredded. Keep at it bro!

analog-kid
04-07-2005, 10:32 AM
Good Pic - you've made good progress toward your goal of getting shredded, and you've kept your arms nice and big.

BTW - how do you measure your BF%?

damn y_all
04-07-2005, 05:46 PM
Nice ****ing athletic build 'punk. looking tight in both jpegs on this page. now gain alittle more mass!!!!! nice gun.

gympunk
04-08-2005, 07:24 PM
Looking good. A little bit of overall mass wouldn't hurt, but nonetheless, you're looking shredded. Keep at it bro!

Thanks guys, I know a few more LBS wouldn't hurt!! My crappy diet!
RE: BF%, you buy calipers & measure @ diff areas on your body....

gympunk
04-10-2005, 05:32 PM
//////// Bi's/delts ////////

11 Min 1.8mi Stirmaster

Seated Db Curls:
45x11; 50x7, X6; 55x5 (drop2 30x8),55x4 (drop2 30x5)

Seated Db Press: 50x12, X9; 55x8, X6, X5

Reverse Grip Ez Bb Curls: 75x10, X9, X6, X6

Delt Db Laterals:
Side: 25x9, X9, X7
Front: 25x11, X9, X8
Back: 20 X8, X8, X6, X6

Close Grip Ez/curls: 100 X5, X4; 90 X9, X7

Thors Hammer Db Rotations:
20x12, X9; 25 X7, X5

V-crunches: X20, X18, X13

gympunk
04-11-2005, 09:02 PM
/////// Chest/traps///////

11min 1.7mi Stairmaster

Inclined Db Press: 55x18; 65x12, X8, X7

Db Shrugs: 55x16; 65x9, X8, X5

Flat Db Press: 80x8, X6, X5, X5

Db Shrugs: 80 X6, X5, X4

Oblique/crunch: X17, X12, X10

Declined Bb Press: 110x9; 120x6, X6, X5

Smith Machine Shrugs.......

Front: 200x6, X5, X4, X4
Behind/back: 110 X8, X8, X7, X7

Weighted Declined/crunch: 25 X14, X12 X7

gympunk
04-13-2005, 09:23 PM
////////////// BACK /////////////
> SHORT WORKOUT!>

11MIN 1.7 MI STAIRCLIMBER

SEATED ROW: 150X10; 162.5X7, 175X4 , X4, X3 (drop2 100X8)

SUMO/DEADS W/EZ CURL BAR: 180X4, X5, X4, X4

WEIGHTED CRUNCH: 35X18, X12, X12

LAT PULLDOWNS: 150X7, 137.5X9, 150X8, X7

///////////////////////////////////////////

gympunk
04-17-2005, 09:41 PM
/////// Bi's/delts //////////

11min 1.6mi Stairclimber

Seated Db Curls: 45x9; 50 X6, X6; 55 X6,x4

Seated Db Press: 50 X12, X9; 55 X7, X5

V-crunch: X18, X12, X11

Delt Db Laterals.....
Front: 25 X12, X8, X8
Side: 25x6; 20 X8, X7
Back: 20 X9, X7, X6

Oblique/twist: X15, X10, X9

Reverse Grip Ez/curl: 70x9, X8, X6, X7

Thors Hammer Db: 25x5; 20x10, X6, X5

Bi Ez/curls: 90x9, X7, X6

gympunk
04-22-2005, 08:41 PM
///////// Chest/traps ///////

Inclined Db Press: 55x10, 65x7, X7, 6

Db Shrugs: 55x12; 65x8, 75x6, 80x5

V-crunch: X18, X12, X9

Declined Bb: 110x10, 120x7, X6, X6, X5

Oblique Crunch: X18, X10, X8

Smith Machine Shrugs.....
Front: 180x8, 200x7, X7, X6
Behind/back: 110x15, 120x10, X8, X6

Dip Station/crunch: X14, X12, X10

Flat Db Press: 80 X10, X8; 85x7, X6, X5

Weighted Declined Crunch: 25x14, X8, X7

gympunk
04-24-2005, 10:54 AM
////////// DI/TRI/DELTS////////

INCLINED DB CURLS: 35X18; 45X8, 50X7, X5

SEATED DB PRESS: 55X5; 50X8, X6, X6

V-CRUNCHES: X19, X15, X12

1ARMED FRENCH DB XT: 55X6 X4; 50 X8, X8

REVERSE GRIP CABLE TRI PULL DOWN:
90 X10, X8, X8 (drop to push down 100x10, x10)

DELT DB LATERALS...
FRONT: 25X14, X10, X7
SIDE: 25X6; 22.5X8, X7
BACK: 20X8 (drop2 10x10) 20X6(drop2 10x6) 20X5(drop2 10x6)

DECLINED CRUNCH: X28, X12, X8

BI EZ/CURL: 90X8, X7, X7, X5

OBLIQUE/CRUNCHES: X16, X10, X8

THORS HAMMER DB ROTATIONS:
20X10, X8; 22.5 X7, X7

DB SKULL CRUSHERS (FORCED REPS W/FREE HAND):
45X8, X7, X5

gympunk
04-26-2005, 08:41 PM
--- JUST RE-JOINED GOLDS!! FORGOT HOW MUCHI LIKED IT THERE!---

//////////// BACK ///////////////

SEATED ROW:
110X9;120X8;140X7(drop2 100x8),140X5 (drop2 100x6),140X4 (drop2 100x5)

ONE ARM DB ROW: 60X9, X7; 65X7, X6; 70 X6, X5

OBLIQUE/CRUNCH: X18, X12, X8

CLOSE PARALLEL GRIP PULL UPS: X9, X6, X5, X4

WEIGHTED CRUNCH: 35 X16, X10, X6

CABLE PULL DOWN: 110 X 12, 120X5, 110X8, X110X6

DECLINED CRUNCH: X20, X11, X8

gympunk
04-27-2005, 06:46 PM
-- GETTING TRAPS!!---

Not the best pic in the world, but they're coming along!

damn y_all
04-27-2005, 10:35 PM
Nice fk'n gun & dlet there 'Punk!!

gympunk
04-28-2005, 03:20 PM
Thanks

gympunk
04-30-2005, 08:49 AM
///////////// BI’S/TRI’S /////////////

DECLINED DB CURLS: 40X15, 45X8, 50 X7, X5, X3 (drop2 30X8)

FRENCH XT: 50X14; 65X12, X11; 70X10, X8, X7

REVERSE GRIP BB CURLS: 70 X9, X8, X5, X5

OBLIQUE CRUNCH: X14, X10, X8

REVERSE GRIP CABLE PUSH DOWN:
80X10; 90 X8, X6 (drop2 90X9 Pushdown), X6 (drop2 90X6 Pushdown)

CLOSE GRIP EZ BB CURL: 90 X8, X6, X5, X3

WEIGHTED CRUNCH: 35X19, X12, X8

DB SKULL CRUSHERS (FORCED REPS W/FREE HAND):
45X10, X8, X5

THORS HAMMER DB: 22.5 X13, X10, X10; 25 X7

gympunk
04-30-2005, 10:53 PM
/////////// Chest/delts /////////////

Flat Db Press: 45x18; 65x12; 85x7,x6, X4

Weighted Crunch: 35x16, X13, X10

Seated Press: 50 X9, X6, X6

Oblique Crunch: X17, X12, X9

Declined Bb Press: 110x 8, X7, X7; 90 X9

V-crunch X16, X13, X10

Inclined Db Press: 60 X10, X7, X6; 55 X9

Declined Crunch: X10, X10, X6

Delts Laterals……
Front: 22.5 X10, X8, X8
Side: 22.5 X6, X6, X5
Back : 17.5 X8, X8, X7

sword chucks
05-01-2005, 09:15 AM
Nice progress since the beginning of this journal.. you can tell in the pics.

Keep it up.

gympunk
05-01-2005, 04:27 PM
Nice progress since the beginning of this journal.. you can tell in the pics.
Keep it up.
Thanks!

mivi320
05-01-2005, 05:49 PM
Great progress thus far, Gympunk. Traps are looking good. Keep at it.

gympunk
05-02-2005, 08:39 PM
Thanks

gympunk
05-05-2005, 08:53 PM
/////////// BACK/BI /////////////////

SEATED ROW:
100X8,120 X6 (drop2 90x10),120 X4 (drop2 90x7), 120 X4 (drop2 100x5)

SEATED DB CURL: 45X11; 50 X8, X6, X5, X5

1 ARMED DB ROW: 50X10; 65X7, X6, X7; 70 X5

EZ BB/CURL: 90 X7, X6, X5,X5

WEIGHTED CRUNCH: 35 X17, X12, X12

WIDE CABLE LAT PULLDOWN:
120X8(drop2 100x8) 120X6(drop2 100x8) 120X4(drop2 90x5); 100X7

THORS HAMMER DB: 22.5 X12, X9, X9, X8

OBLIQUE CRUNCH: X16, X12, X10

CLOSE PARALLEL GRIP PULL UP: X7, X5, X5, X4

REVERSE GRIPCABLE CURL: 70X6; 60 X9, X9, 70 X5

gympunk
05-07-2005, 08:55 AM
what the hell! here's a similar pic. My delts are too bad here!

sword chucks
05-07-2005, 09:49 AM
Good workout man.. you must have 1000 pics saved on your computer, every time i come on here there is a new one

gympunk
05-07-2005, 06:31 PM
Thanks man!
Here's some funny pix, me @ Jan 1, 2002!!

sword chucks
05-07-2005, 06:57 PM
I think you would fall from existence if your hard drive crashed and you lost those pics :p

gympunk
05-10-2005, 08:53 PM
////////// CHEST / TRAPS //////////////

FLAT DB PRESS: 45X16; 65X12; 80 X6, X6, X5

DB SHRUGS: 45X18; 65X10, X10; 85X7; 80X7

SMITH MACHINE SHRUGS……
FRONT: 200X6, X5, X5; 180 X7
BEHIND/BACK: 110X8, X7, X6; 90 X8

WEIGHTED CRUNCH: 35X13, X11, X12

INCLINED DB PRESS: 60 X10, X8, X7 (drop2 45X5); 45X9

OBLIQUE/CRUNCH: X15, X12, X11

PEC DECK: 80X13, X13, X10

HANGING LEG LIFTS: X10, X8, X6

gympunk
05-14-2005, 05:38 PM
////////// BI/TRI //////////////////

INLCLINED DB CURLS:
40X13, 45X10, X8; 50 X6(drop2 42.5X7),50 X4(drop2 42.5X5)

TRI KICKBACKS: 42.5 X10, X8, X7

V/CRUNCHES: X20, X13, X11

FRENCH DB XT: 65X13; 75X11, X11, X7

REVERSE GRIP EZ/BB CURL: 70 X9, X7, X7, X6

DECLINED CRUNCHES: X16, X12, X10

THORS HAMMER DB: 22.5X 12, X8, X8, X10

WEIGHTED CRUNCHES: 35X14, X8, X8

EZ/BB CURL: 100X7, X6, X5

DB SKULL CRUSHERS (FORCED REPS W/FREE HAND)
45X10, X8, X6

Jesin
05-15-2005, 09:37 AM
Nice workout man

sword chucks
05-15-2005, 09:47 AM
THose are some exceptional kickbacks :P

gympunk
05-15-2005, 09:38 PM
Thanks guys!

//////////// BACK/DELTS //////////

SEATED DB PRESS: 45X13; 50 X10, X9; 55X8, X8

1ARM DB ROWS: 50X12; 60X10, X9; 65X8, X6; 70 X5

SEATED ROWS: 110X8, X6; 120 X5(drop2 100x8),120 X5(drop2 100x6)

HANGING LEG LIFTS: X14, X10,X7

DB LATERALS (2SEC STATIC HOLD @MAX)......
FRONT: 25X10, X8, X8
SIDE: 25X5; 22.5 X8, X8, X5
BACK: 17.5 X9, X9, X7 (drop2 10 x6)

CRUNCHES: X16, X12, X10

WIDE GRIP PULLDOWN: 110X7, X6, 120X4 (drop2 90x7), 120x4 (drop2 90x5)

MED GRIP PULLUPS: X7, X5, X3

gympunk
05-20-2005, 07:01 PM
/////////////// BI/TRAPS ///////////////

INCLINED DB CURL:
32.5X12; 45X8, X7; 50X6, X5(drop2 35X7), X3 (drop2 35X5)

DB SHRUGS: 35X21; 50 X12, 60 X10; 70 X8, 80 X6

SMITH MACHINE SHRUGS (2 SEC. STATIC HOLD@MAX)....
FRONT: 200X7, X6, X6; 180x8
BEHIND/BACK: 110X10, X9, X6; 90X10

DIP STATION LEG LIFTS: X16, X11, X10

STANDING DB CURL (FORECED REPS W/FREE HAND)
45X8, 50X8, X6, X6

WEIGHTED CRUNCH: 35X15, X12, X10 X9

THORS HAMMER DB ROTATION:
22.5 X14; 25X10, X9, X6

gympunk
05-21-2005, 08:52 AM
you know me here's a pic from today!

waitlifter82
05-21-2005, 09:03 AM
Looking good... strong arms and core.... but for the love of god, get those legs up to par

gympunk
05-21-2005, 06:03 PM
Looking good... strong arms and core.... but for the love of god, get those legs up to par

chicken legs, my dirty little secret!!

gympunk
05-22-2005, 08:03 AM
QUICK WORKOUT TODAY......

//////// CHEST/DELTS////////////

INCLINED DB PRESS:
50X16; 65X8, X8 (drop2 15 pushups), X5 (drop2 8 pushups)

V-CRUNCH: X20, X13, X12, X10

SEATED DB PRESS (ARNOLD & REG MIX ): 50X9, X7, X7, X6

FLAT DB PRESS: 80 X6, X6, X5

DECLINED CRUNCH: X16, X12, X11

DELT DB LATERALS (2 SEC STATIC HOLD)....
FRONT: 25X9, X8, X8
SIDE: 25 X6, X6, X4
BACK: 15X9, X8, X8

WEIGHTED CRUNCH: 35X15, X13, X9

gympunk
05-24-2005, 08:26 PM
//////////// Back/tri's ////////////

French Db Xt: 60 X16, X12; 75 X10, X10, 80 X7

1 Armed Db Row: 60 X10; 70 X8, X7; 75 X6, 80 X6

Seated Row: 110x9; 130 X6, X6, X5, 110 X7

1 Armed Db Skull Crushers(forced Resp W/free Hand):
50 X9, X7, X7, X5

Oblique Curnches: X16, X10, X8, X7

Sumo Deads W/ez Curl Bar: 160x7, X6, X6,x5

V-crunches: X16, X12, X12, X6

Reverse Grip Ezcurl Push Down:
80x10; 100x7, X7, X5; 80 X8

Close Parallel Grip Pull Ups: X7, X5, X3

gympunk
05-29-2005, 08:03 AM
////////////////// BI/TRAPS////////////////////

INCLINED DB CURL:
40X18; 50X9, X7 (drop2 35X8), X 6 (drop2 35X5)

DB SHRUGS: 40X20; 60X10; 75X6; 80 X5

SMITH MACHINE SHRUGS…..
FRONT: 200X6, X6, X5; 180X7
BEHIND/BACK: 110X10, X7, X7; 120X6

WEIGHTED CRUNCH: 35X17, X12, X9, X9

REVERSE GRIP EZ BB/CURL: 70 X10, X8, X6, X6

OBLIQUE CRUNCH: X14, X10, X8

EZ/BB CURL: 90X8, X6; 100 X5, X3

V-CRUNCH: X12, X12, X8

THORS HAMMER DB: 25X10, X8, X6, X5

gympunk
05-30-2005, 08:54 PM
/////////// CHEST/DELTS/////////////

INCLINED DB PRESS: 60X10; 65X8, X8, X5 (drop2 42.5X6)

SEATED DB PRESS: 50X9, X6; 55X5, X4; 45X7

DECLINED BB PRESS: 110X7; 120X6, X5; 110X4

V-CRUNCH: X17, X12, X9

FLAT DB PRESS: 80 X6, X6, X4; 75X8

OBLIQUE CRUNCH: X18, X12, X7

DELT DB LATERALS (2SEC STATIC HOLD)….
FRONT: 25X10, X8, X8 (drop2 17.5X5)
SIDE: 25X6, X6, X5 (drop2 17.5X4)
BACK: 15X9, X7, X7

gympunk
06-04-2005, 08:58 PM
//////////// BACK ///////////////

SEATED ROW: 110X9; 130X7(drop2 70x8), X6, X5; 140X5(drop2 100X5)

HANGING LEG LIFTS: X13, X8, X8

1 ARM DB ROW: 70X8, X5, X6; 75X6

WEIGHTED CRUNCH: 35X15, X10, X7

SUMO DEADS W/EZ CURL BAR: 180 X6, X6, X5; 140X8

V-CRUNCH: X10, X10, X7

CLOSE PARALLEL GRIP PULL UPS: X10, X8, X5

gympunk
06-10-2005, 07:43 PM
/////////// CHEST/TRAPS ///////////

INCLINED DB PRESS: 50X13: 65X7, X7, X5 (drop2 push ups between sets)

CRUNCHES: X18, X12, X10

SEATED DB PRESS: 50X8, X7, X5, X5

FLAT DB PRESS: 80 X8, X7, X5, X4

DELT DB LATERALS (2 SEC STATIC HOLD@MAX)...

FRONT: 22.5 X10, X7, X7
SIDE: 22.5X8, X8, X6

WEIGHTED CRUNCH: 35X15, X13,X9

DECLINED BB PRESS:120X8, X7, X7, X4

DELT LATERSLS:
BACK: 17.5 X9, X8, X6; 15X6
FRONT:25X7, X7

gympunk
06-12-2005, 10:16 AM
//////////// Arms/traps ///////////

Inclined Db Curls: 40x19; 50 X7, X5; 47.5 X6

V-crunches: X16, X15, X10

Reverse Grip Ez/curls: 80 X8, X7, X7, X6

Weighted Crunch: 35x15, X15, X10

Smith Machine Shrugs……..
Front: 110 X22; 180 X8, X6, X5
Behind/back: 110 X9, 120 X8, X8, X6

Ez/bb Curls: 90x9, X7, X5

Db Shrugs: 65 X10, 70 X6; 75 X5, X5

Declined Crunch: X18, X10, X8

Thors Hammer Db: 25x10, X6, X6; 22.5 X12

Close Grip Chins: X10, X8, X4

gympunk
06-12-2005, 05:19 PM
///////////// TRI /ABS ///////////

FRENCH DB XT: 40X22; 60X8; 75 X7, X7; 80 X5, X4

OBLIQUE CRUNCH: X12, X12, X7

DB SKULL CRUSHERS (forced reps w/free hand):
45X8; 50X6; 45 X5

WEIGHTED CRUNCH: 35X18, X10,X8

WEIGHTED BENCH DIPS: 60X9; 70 X8, X8; 75 X5

DECLINED CRUNCH: X20, X15; 25LBS X15, X10

DIP STATION LEG LIFTS: X18, X12, X7

Jesin
06-12-2005, 05:46 PM
Very nice lifts bro

sword chucks
06-12-2005, 06:40 PM
strong workouts!

gympunk
06-13-2005, 06:40 PM
Aw shucks, thanks guys!
Was going to lift tonight but am too tired, had insomnia last night, prolly 3 hrs sleep......

gympunk
06-14-2005, 09:20 PM
/////////// BACK //////////

1 ARM DB ROWS: 60X8; 70X6; 75X6; 80 X6, X5

WEIGHTED DECLINED CRUNCHES: 25X16, X12, X10

SEATED ROWS: 120X8; 130 X5, X6, 140X5 (drop2 100X5)

EZ/BB SUMO DEADS: 180X6, X5,X5, X4

OBLIQUE CRUNCH: X14, X10, X7

CLOSE PARALLEL GRIP PULL UPS: X8, X6, X4

gympunk
06-17-2005, 08:42 PM
//////////// BI'S ////////////

INCLINED DB CURLS: 45X8; 50 X6, X6, X5 (drop2 37.5X7)

REVERSE GRIP EZ/CURLS: 80X8; 90 X7, X5, X5

WEIGHTED CRUNCH: 35X12, X10, X9

THORS HAMMER DB: 25X11, X9; 22.5 X11, X8

OBLIQUE CRUNCH: X13, X12, X9

1 ARM DB CURLS (FORCED REPS W/FREE HAND): 50X8, X6, X6

V-CRUNCH: X10, X10, X7

BEHIND BACK BB WRIST CURLS: 80X13; 90 X8, X8, X6

gympunk
06-19-2005, 06:02 AM
////// CHEST/DELTS ////////

INCLINED DB PRESS: 55X12; 65X7, X5; 70 X4; 65X5

SEATED DB PRESS: 50X10; 55X7, X7(drop2 37.5x8), X5 (drop2 37.5x8)

FLAT DB PRESS: 80X7, X5, X4, X5 (fast push ups between sets)

WEIGHTED CRUNCH: 35X16, X14, X10

DB LATERALS:
FRONT: 25X11, X8, X6
SIDE: 25X7, X6, X6
BACK: 17.5 X10, X9, X8

OBLIQUE CRUNCH: X13, X9, X9

sword chucks
06-19-2005, 07:43 AM
strong workouts man

maybe Ill catch you on incline DB press soon :D

gympunk
06-19-2005, 10:30 AM
strong workouts man
maybe Ill catch you on incline DB press soon :D

Thanks, wish i felt like I was pusing it alittle harder. I lift by myself (all my friends are musicians, non athletic, non jocks & don't lift!), could go heavier with a spotter. Are we about the same size@ all, I guess you're about 12lbs lighter than me?

A pic attached from today...funny thing is I'm @ 170, which is as low as I've been in 3>4 years (was @ 180 @ 2002), but I'm looking more ripped, my wife mentioned it last night. She asked if I'm gaining weight, told her no, but I'm looking more defined??

gympunk
06-25-2005, 10:22 AM
///////// Traps/delts //////////

Seated Db Press: 50x7, X6; 55x6, X5; 60 X6, X4

Db Shrug: 50x20; 65 X10; 75x8, X7

Smith Machine Shrugs....
Front; 200x6, X6, X5; 210x5
Behind/back: 110x12;130x9, X7; 140x6, X5

Dip Station Leg Lifts: X12, X10, X10

Smith Machine Military Press:
90x8, X7; 110 X6; 120 X6, X4

Delt Db Laterals (2sec Hold@max)....
Front: 25x8, X8, X6
Side: 25x6, X6, X5
Back: 17.7x12, X8; 20x6, X5

Weighted Crunch: 25x15, X10; 35x8

gympunk
06-26-2005, 08:35 AM
/////// BI/BACK //////////

INCLINED DB CURLS: 45X10; 50X 7, X7, X4 (drop2 37.5X8)

1 ARM DB ROW: 50X12; 60X8, X7; 70X6

DEADS (SUMO W/EZ CURL BAR): 160X6, X6, X5, X4 (drop2 90X10)

REVERSE GRIP EZ CURL: 80 X8, X7, X7

WEIGHTED CRUNCH: 25X15, X10, X10,X7

DB PULLOVER (STRAIGHT ARM): 75 X10, X9, X7

CABLE BB CURL: 100X8, X7, X7

CLOSE PARALLEL GRIP PULL UPS: X7, X5, X5

>>>> A FEW QUICK PIX AS USUAL!!

sword chucks
06-26-2005, 09:55 AM
wow nice strength there. Your muscles are looking big too.

just reminding u to train legs

Jesin
06-26-2005, 10:45 AM
Looking good gympunk...Nice lifts as well...

gympunk
06-27-2005, 08:37 PM
Thanks guys!

damn y_all
06-30-2005, 08:51 PM
nice pix 'punk!

gympunk
07-05-2005, 05:04 PM
///////// TODAY: DELTS/CHEST ///////////

INCLINED DB PRESS: 55X12; 65X8, X7, X6 (drop2 40x7)

SEATED DB PRESS: 50 X10, X8; 55X7, X5

DECLINED CRUNCH: X12, X8, X8

FLAT DB PRESS: 80X7, X5; 75X5, X4 (fast push-ups in between all sets)

WEIGHTED CRUNCH: 35X13, X12, X8

DELT DB LATERALS (2SEC STATIC HOLD@MAX)…
FRONT: 25 X9, X9, X6
SIDE: 25X5, X5, X5 (drop2 20X5)
BACK: 17.5X11, X8; 20 X7, X7

SMITH MACHINE SEATED MILITARY PRESS:
70X11: 90X8, X6, X6

////////////// SUN. 7/3 //// BI’S/BACK ////////////

INCLINED DB CURL: 40X12; 50 X7, X5, X4(drop2 40X8)

DB SHRUGS: 50X15; 65X10, X8; 75 X7, X5

1 ARM DB ROW: 50X10; 65X8,X8; 75X7, X5

WEIGHTED CRUNCH: 35X13, X10,X9

CABLE ROW: 110X9; 130X7, X6; 140X4 (drop2 100X7)

HANGING LEG LIFTS: X9,X7,X7

SMITH MACHINE SHRUGS…..
FRONT: 200X7, X6, X4: 180X8
BEHIND/BACK: 130X6, X5; 110 X8, X7

DIP STATION LEG LIFTS: X8, X10, X7

EZ BB CURLS: 90X9, X7,X7

OBLIQUE CRUNCH: X15, X12, X10

THORS HAMMER: 20X12; 22.5X10, X10,X6

SUMO DEADS W/EZ BAR: 160X8, X7, X5

gympunk
07-08-2005, 09:47 PM
///////////// Tri/traps ///////////

French Db Xt: 50x16; 60 X8; 70x7; 75x7, X6; 80 X5

Db Shrugs: 60x15; 70x10, 75x8; 80 X6, X6

Reverse Grip Cable Push-downs: 80x8, X6, X6; 70 X8

Hanging Leg Lifts: X12, X10,x7

Db Skull Crushers (forced Reps W/free Hand):
45x7, X6; 40 X6, X6

Weighted Crunch: 35x14, X12, X12

Smith Machine Shrugs....
Front: 180x8; 200x7, X7, X5;130 X10
Behind/back:130x9, X7, X7; 110x10

Dip Station Leg Lifts: X12, X9, X8

gympunk
07-14-2005, 08:56 PM
////////// BI/BACK ///////////

INCLINED DB CURLS: 40X10; 50X7, X6, X5(drop2 42.5X5); 42.5 X7

ONE ARM ROW: 50X11; 60X9, X9; 70 X7, X6

SEATED CABLE ROW: 130X7, X6, X7 (drop2 90x9)

EZ BB CURLS: 100X6, X5: 80 X8, X7

WEIGHTED CRUNCH: 35X12, X12, X10

SUMO/DEADS: 160X6, X6 (BACK HURT, ONLY 2 SETS!)

OBLIQUE CRUNCH: X10, X10

THORS HAMMER DB'S: 22.5X14, X12, X9, X9

REVERSE GRIP EZ/CURLS: 70 X9, X8, X6

T-BAR ROW:
NARROW DRIP: 45X11; 65X8; 70 X7, X6
WIDE GRIP: 65X9, X7

gympunk
07-18-2005, 08:13 AM
///// Tri's/delts///////////
- Quick Workout!-

French Db Xt: 50x17; 65x10; 75x8, X8: 80 X7,x6

Seated Db Press: 50x11, X9; 55 X7, X7

Db Laterals (2 Sec Hold @ Max):
Front: 25x11, X8, X6
Back: 17.5x10; 20 X8, X6, X5
Side: 25x7, X7, X5

Weighted Crunch: 35x15, X13, X10: 45x9

Weighted Bench Dip: 70x10, X8; 80 X7, X6

gympunk
07-18-2005, 08:52 PM
/////////// Chest/traps ////////////

Inclined Db Press:
55x13; 65x9, X9, X7 (drop2 Fast Push-ups After Ea. Set)

Db Shrugs: 55x17; 65x8; 75x7, X7; 80x6

Declined Bb Press: 120x9; 130 X7, X6, X6

Smith Machine Shrugs (2sec Static Hold @ Max)
Behind/back: 130 X7, X6, X7; 110x9
Close Grip/front: 200 X6, X5; 180 X7, X5

Oblique Crunch: X12, X10, X9

Flat Db Press: 75x8, X6, X8

Oblique Crunch: X10, X8, X6

sword chucks
07-18-2005, 08:52 PM
Strong incline DB Bench- keep it up!

gympunk
07-18-2005, 08:59 PM
Thanks, I can hit 70 lb DB's sometimes, but wimped out tonight. It's tuff lifting by myself (insert sobs).
FYI: I check out your journal all the time, great work!

gympunk
07-24-2005, 07:13 AM
//////////// Back/traps////////////

Seated Row: 100x17:130 X7, X6, X6; 140x5

One Arm Row: 60x9, X7; 70 X6, X6

Weighted Crunch: 35x15, X12, X12, X10

Db Shrugs: 60x12, X10; 70x8; 80x6; 85x5

Deads / Sumo: 150x9; 170x6, X6, X5

Smith Machine/behind Back Shrugs
140x7, X7, X6; 90 X10

Oblique Curnches: X12, X12, X9

sword chucks
07-24-2005, 07:19 AM
good workout! why no back width movements though?

gympunk
07-24-2005, 08:32 PM
good workout! why no back width movements though?

Hmmmm, what would you suggest?

/////////// BI'S/TRI'S/DELTS ////////////

INCLINED DB CURLS: 40X14; 45X8; 50X7, X6, X5

V-CRUNCHES: X18, X15, X12

SEATED DB PRESS: 55X11; 60 X8, X8, X5

WEIGHTED BENCH DIP: 60 X10, X9; 75 X8, X8 ; 80 X6

REVERSE GRIP PUSH DOWN: 80 X7, X7, X6
(DROP2 FAST SET OF PUSH-DOWNS @ EA. SET)

HANGING LEG LIFTS: X11, X8

EZ/BB CURLS: 100 X6, X5, X5; 80 X8

OBLIQUE CRUNCH: X13, X12, X10, X9

DELT DB LATERALS (2 SEC STATIC HOLD @MAX).....
FRONT: 25X10, X8, X6
SIDE: 25X6, X6, X6 (DROP2 20X6)
BACK: 17.5 X11, X10; 20 X8, X7

THORS HAMMER: 22.5 X12, X10, X9; 20 X10

TRI KICK BACK: 40X6, X5, X6

gympunk
07-28-2005, 08:44 PM
//////////// Bi's ////////////////

Inclined Db Curls: 45x7, X6, X6, Xs

Weighted Decline Crunch: 25x14, X12, X9

Ez Curl/curls: 95x8, X7, X7, X5

Oblique Crunches: X13, X8, X9, X8

Reverse Grip Ez Curls: 75 X9, X9, X7

Thors Hammer Db: 25x8; 22.5 X10, X9, X9

Standing '1-hand' Db Curls (forced Reps W/free Hand)
50x7, X6, X5

Stairclimber 6min .8 Mi.

gympunk
07-31-2005, 05:24 PM
/////// Chest/traps ////////////

Inclined Db Press: 50x14; 65x8, X7; 70 X6, X6

Db Shrugs: 50x17; 65x8, 70 X6, 80 X5, 90 X5

Smith Machine Shrugs (2 Sec Static Hold@max)....
Front: 200 X6, X5, X5; 180 X7
Behind/back: 140 X7, X7; 110 X10,x9

Oblique Crunch: X16, X12, X10, X9

Flat Db Press:
75 X9, X8; 80 X6, X5 (drop2 Fast Push-ups In Between Sets)

Weighted Crunch: 35x13, X12,x9

Stairclimber: 6 Min .9 Mi

gympunk
08-01-2005, 04:46 PM
/////// LEGS /////////

STAIRCLIMBER: 9 MIN 1.3MI

SEATED PRESS: 180 X13; 270X8; 320 X7, X7, X5

QUAD XT MACHINE:
110X12; 130X 8; 150 X6(drop2 90x7), X5, X5

LYING HAM MACHINE:
90 X5(DROP2 70X5), 90 X3(DROP2 70X5); 70 X7, X5

HACK SQUAT MACHINE : 180X14; 230 X12; 250 X11, X9

Jesin
08-01-2005, 06:40 PM
Decent leg day bro

gympunk
08-01-2005, 10:16 PM
Decent leg day bro

Thanks, they NEED to be better tough!!

gympunk
08-11-2005, 09:44 AM
///////////// Chest/delts ////////////////

Flat Db Press:
60 X15; 70x10; 80 X7, X7, X4 (fast Push Ups Inbetween Sets)

Seated Arnold Db Press: 50 X10, X7; 55 X8, X7, X5

Dip Station Leg Lifts: X11, X10, X8

Inclined Db Press: 55 X9; 60 X8, X6, X5

Db Laterals (2 Sec Static Hold @max).......
Front: 25 X9, X9, X7
Side: 25x8, X6, X5 (drop2 17.5 X5)
Back: 17.5 X11, X9, X9, X8

Oblique Crunch: X15, X12, X12,

Pec Deck: 70 X14; 90 X10; 100x10, X8

Jesin
08-11-2005, 09:46 AM
holy **** man, take some time off or what? haha

nice session tho

heavylifter954
08-11-2005, 11:20 AM
nice workout

Peaked
08-11-2005, 11:27 AM
Nice workout, don't know about the seated arnolds. Ask $AJ about those and you'll see what he thinks.

Keep up the work.

gympunk
08-11-2005, 08:44 PM
Thanks guys!
I know some people think seated Arnolds stress the rotator,etc...but they feel fine to me, no diff. than "regular" seated presses!
Been busy & missed the gym for 9 days! Felt fat & lazy!

///////// BACK/BI'S ///////////////

INCLINED DB CURLS: 35X12; 42.5 X9; 45 X7, X7, 4

SEATED ROW:
120 X8 (drop2 80X8); 130 X6, X6 (drop2 80X5); 140 x5 (drop2 100X5)

HANGING LEG LIFTS; X12, X10,X8

EZ/BB CURLS: 90 X7, X6, X5, X6

OBLIQUE CRUNCH: X13, X10, X7

ONE ARM DB ROW: 70 X7, X7, X5

WIDE GRIP PULL DOWNS:
100 x12;120X7(drop2 100x8), X6(drop2 100x8); 130 x5

REVERSE GRIP EZ/BB CURLS: 80X5; 70 X7, X6, X6

V-CRUNCHES: X12, X12, X8

THORS HAMMER DB: 22.5 X10, X9, X9, X7

STAIR CLIMBER: 9MIN 1.25 MI

ONE ARM DB CURLS (FORCED REPS W/FREE HAND): 45 X9, X6, X6

CLOSE PARALLEL GRIP PULL UPS: X7, X5, X5

gympunk
08-13-2005, 09:55 AM
///////// Tri's/traps ////////////

Weighted Bench Dips: 50x12;70 X9; 80x9; 90 X7, X6

DB Shrugs: 50x13; 70x8; 80 X7, X6; 90 X4

Smith Machine Shrugs (2 Sec Static Hold @max)....
Front: 180x8; 200 X7, X6, X5(drop2 180x8)
Behind/Back:140x7, X6, X6; 90 X10

Reverse Grip Push Down: 120x10, X8; 140 6, X7

Hanging Leg Lifts: X9, X8, X6

Db Skull Crushers (forced Reps W/free Hand): 45x8, X6, X6

Oblique Crunch: X14, X10, X7

Stairmaster 6 Min .9 Mi

Jesin
08-13-2005, 10:18 AM
Nice workouts there bro...I have somethin major wrong with my shoulder and the only presses I can do is Arnolds...

gympunk
08-13-2005, 07:39 PM
Nice workouts there bro...I have somethin major wrong with my shoulder and the only presses I can do is Arnolds...

Thanks
Right, I find Arnold's are more comfortable than regular seated DB presses, which is the opposite of what most prople say?

gympunk
08-15-2005, 08:19 AM
///// Legs @ Sunday ///////////

9 Min 1.1 Mi Stairclimber

Seated Press: 270x12; 310x 8, X7; 320 X6, X5

Ham Xt Machine: 70x8; 90 X7, X6, X5 (drop2 70 X6)

Quad Xt Machine: 130x11; 150 X9, X8; 170 X7, X5

Hack Machine: 200 X12; 220 X10, X8, X6

Dip Station Leg Lifts: 20, X12, X13

gympunk
08-15-2005, 08:56 PM
//////////// Chest ////////////

9 Min 1.25 Mi Stairclimber

Inclined Db Press: 50x12; 65 X7; 70 X6, X6, X3 (drop2 40x8)

Ab-core Machine Crunch: 55x11, X8, X7

Declined Bb Bench: 110x9; 120 X7, X6 (drop2 90 X8)

V-crunch: X12, X8

Flat Bd Press: 80 X8, X6, X4 (drop2 65x7); 65x6

Pec-deck: 90x12; 100 X9, X9

gympunk
08-20-2005, 11:33 AM
///////// Traps/delts //////////

Seated Db Press: 45x13; 55x7, X7; 60 X6, X5, X3

Db Shrugs: 45x15; 55 X12; 75x8; 85 X8, X5, X4

Db Delt Laterals (2 Sec Static Hold)...
Back: 20 X8, X8, X7
Front: 25x 9, X7, X8
Side: 25x8, X6, X5

Crunch: X15, X12

Smith Machine Shrugs.....
Front: 180x9; 200x 7, X7, X6 (drop2 180x7)
Behind/back: 140 X9, X7, X7 (drop2 90x8)

Weighted Decline Crunch: 25x13, X12, X9

Stairclimber 9min 1.1mi

gympunk
08-23-2005, 05:03 PM
//////////// BACK /////////////

SEATED ROW: 120X11;
130X8(drop2 90X8), X7(drop2 90X8); 140 X5 (drop2 100X5)

WIDE GRIP PULLDOWN: 120X8, X 7(drop2 90X5); 130X5 (drop2 90X5), X5

AB-CORE CRUNCH: 55X11, X11, X9

ONE ARM DB ROWS; 70 X9, X8, X6; 75 X6

WEIGHTED CRUNCH: 35X12, X10, X10

DEADS W/EZ CURL BAR(2 SEC STATIC HOLD @ MAX): 180X7, X5, X5

STAIRCLIMBER: 8MIN. 1MI.

gympunk
08-25-2005, 06:01 PM
////// Bi/tri ///////////////////////

Inclined Db Curls: 40x13; 45x7, X7, X5

Weighted Bench Dips: 45x14; 65 X10; 75x8; 85 X6; 90 X6

Db Skull Crushers (forced Reps W/free Hand): 45 X8, X7, X5

Oblique Crunch: X13, X10, X9

Reverse Grip Ez/bb Curl: 70 X8, X7, X7, X5

Reverse Grip Cable Push Down:
80x10; 90 X8, X7, X6

Ez/bb Curls: 90x9, X6, X5, X5

Weighted Crunch: 35 X14, X12, X8

Thors Hammer Db: 22.5x12, X10; 25x7, X7

gympunk
08-27-2005, 08:15 AM
Just a couple pix today on my cheap camera

gympunk
08-27-2005, 08:40 PM
/////////////// Chest/traps ////////////

Inclined Db Press: 50x14; 65x7, X5; 55 X9, X9

Db Shrugs:50x15; 75 X9, X8; 90 X6, X5

Declined Bb Press: 90x11; 110 X8, X7, X5 (drop2 90x6)

Weighted Crunch: 25 X15, X12, X10

Smith Machine Shrugs.....
Front: 180x7; 200x6, X6, X5
Behind/back: 140 X8, X7, X7; 90 X8

Flat Db Press: 80x7, X5; 75 X7, X7

Oblique Crunch: X12, X10 X10

Machine/shrugs: 180 X8, X9, X7

Stairclimber 6min .9 Mi

gympunk
08-31-2005, 09:40 PM
///////// LEGS //////////

6 MIN .8MI STAIRCLIMBER

SEATED PRESS: 270X9: 320 X8; 340X7, X5

HAM XT MACHINE:
70X8; 90X7(drop2 50X5), X5(drop2 70X4), X5(drop2 30X6)

QUAD XT MACHINE: 130X11; 150X8, X8(drop2100x8); 170 X7, X6

OBLIQUE CRUNCH: X15, X12, X9

HACK/SLED SQUAT: 180X10; 200X7, X7; 220 X6, X5

DIP STATION LEG LIFTS: X9, X9, X8

damn y_all
09-01-2005, 07:45 AM
solid leg day, nice baseball peak in the Bi picture 'punk!

gympunk
09-02-2005, 07:12 PM
///////// Back ////////////

Stair Climber 8 Min. 1.1. Mi.

T-bar Row:
35x14; 60x8; 80x7; 90 X6, X5 (drop260x8)

Cable Pull Down:
100x9; 120x6(drop2 100x5), 120x4(drop2 100x5), 100x7

Ab-core Crunch: 55x10; 60 X0, X8, X7

Db Pull Over: 70 X9, X8, X7

Weighted Crunch: 25 X13, X10, X7

Sumo Deads (weight Didn’t Hit Ground Between Reps)
160x7, X6, X6, X5

gympunk
09-05-2005, 05:12 PM
///// Bi's/delts////////

Stairclimber 8min, 1.1 Mi

Inclined Db Curls: 45x7, X8, 7, X6

Seated Db Press: 55x10; 60 X9, X6; 50 X8

Ez/bb Curl: 100 X7, X5; 80 X7, X7

Weighted Crunch: 35x15, X13, X8

Db Laterals (2 Sec Static Hold@max)......
Rear Delts: 20x9, X9, X7
Side: 25x7, X7, X6
Front: 25x11, X9, X7

V-crunches: X16, X12, X8

Thors Hammer/db: 25x9, X7; 22.5 X8, X7

Reverse Ez/bb Curl: 70 X9, X7, X6

Ab-core Crunch Machine: 60 X12, X10, X7

1 Arm Db Curl (forced Reps W/free Hand): 50x9, X7, X5

gympunk
09-07-2005, 05:19 PM
some pix

gympunk
09-07-2005, 09:32 PM
Sorry about the pix quality!

///// CHEST/TRAPS//////////

STAIRCLIMBER 8 MIN. 1.1 MI

INCLINED DB PRESS: 50X20; 65X9; 70 X7, X6

DB SHRUG: 65X10; 70 X8; 85X6; 95X5

FLAT DB PRESS:
80X7, X5; 75 X7, X8 (DROP2 FAST PUSH UPS AFTER EA. SET)

V-CRUNCH: X17; X12; X8

SMITH MACHINE SHRUGS…
FRONT: 200X8; 210X6, X6; 210 X5
BEHIND/BACK: 140X9, X9, X7(DROP2 90 X8):

DECLINE BB PRESS: 120X9; 130X5; 120 X7, X5

DECLINED CRUNCH: 25LBSX13, X8: REG X10, X6

gympunk
09-09-2005, 08:17 PM
//////////// Tri ///////////

8 Min 1.2 Mi Stairclimber

Weighted Bench Dip: 50x18; 60x8; 70x8, X7; 80 X6, X6

Oblique Crunch: X12, X10, X7

Ab-core Crunch Machine: 65x10, X8, X8; 45x8

Reverse Grip Cable Push Down: 80x11; 100x 7, X8, X5; 80x6

Hanging Leg Lifts: X8, X8, X5

1 Arm French Db Xt: 50 X7; 45x7, X6

gympunk
09-11-2005, 05:15 PM
////////// Back /////////////

Seated Row: 100x13; 120x7; 140x6(drop2 100x6), X5(drop2 100x4)

Hanging Leg Lifts: X9, X8, X7

Deads(sumo/ez Curl Bar- Bar Doesn't Touch Ground@reps):
160 X8; X6; X5; 140x6

V-crunches: X12, X12, X8

1 Arm Db Rows: 65x9; 70 X6, X6

Pull Downs -wide Grip-:
110x8; 120 X6(drop2 100x5) 120 X4(drop2 100x5); 100 X7

gympunk
09-18-2005, 07:32 AM
//////// Traps/delts ////////////

9 Min 1.3 Mi Stairclimber

Seated Db Press: 50x12; 55x7, X6; 60 X6, X5

Db Shrugs: 55x10; 65x10;75x7; 95x6, X5

Smith Machine Shrugs...
Behind The Back: 140 X8, X6(drop2 110x4); 110x8, X8
Close Grip/front: 200x6, X5; 180 X7, X5

Oblique/crunch: X13, X10, X7

Db Laterals (2sec Static Hold@max)......
Back: 20x9, X7, X7; 17.5x6
Front: 25x10, X8, X7
Side: 25x7, X7, X6 (drop2 20x5)

V-crunch: X15, X9, X8

gympunk
09-20-2005, 09:20 PM
//////////////// Bi/tri ///////////////

8min. 1.2mi Stairclimber

Inclined Db Curls: 45x7,x7,6,x5

One Arm Db French Xt: 50 X7, X6, X5, X5

Reverse Grip Ez/burl: 70 X6, X5, X6, X5

Reverse Grip Cable Push Down:
90 X7, X7; 100x5(drop2 60x8), 100x5(drop2 80x5)

Hanging Leg Lifts: X7, X5, X5

1 Arm Db Skull Crushers; 45x6, X5, X4: 40 X7

Thors Hammer Db: 22.5 X9, X8, X8, X9

Ez/curl: 90 X6, X5, X5

gympunk
09-25-2005, 07:49 AM
Yesterday..............

//////////// Back/Chest ///////////////

9 Min. 1.3 Mi. Stairclimber

Flat DB Press (Fast Push Ups Between Ea. Set):
60 X18; 75 X8, X7, X8

1 Arm DB Row: 60 X9, X7, X6, X7

Sumo/Deads W/EZ Curl Bar (2 Sec Static Hold @ Max):
160 X 8, X7, X5, X6

Inclined DB Press: 60 X12; 65 X8, X6, X5 (Drop2 37.5x8)

Oblique/Crunch: X13, X10, X9

T-Bar Row (Mix Wide & Narrow Grips):
70x9; 80x7; 90 X6, X5

gympunk
09-25-2005, 04:30 PM
//////////////// Delts/Traps //////////////

Seated DB Press: 45x10; 60x8, X7, X5

DB Shrugs: 45x15; 60x10; 80x8; 90 X6, X5

Smith Machine Shrugs......
Behind/Back: 140x9, X7, X6; 90 X9
Front(close Grip): 200 X6, X6; 180 X7, X6

DB Laterals (2 Sec Hold@max).......
Front: 25x10, X8, X6
Side: 25 X7, X6 ,x6(drop2 20x5)
Back: 20 X9, X9, X8, X7

Weighted Crunch: 25x15, X12, X10

gympunk
09-28-2005, 07:30 PM
////////////// Bi's //////////////////////

8min 1.1 Mi Stairclimber

Inclined DB Curls: 45x7; 50 X7, X5, X5; 40 X7

V-Crunches: X15, X10, X12

Ab-Core Crunch: 50x15; 70 X11, X10, X10

EZ/Curls: 90 X7, X6, X6, X5

Weighted Crunch: 25x13, X10, X11

Thors Hammer/DB: 25x10, X8, X8; 22.5 X8

Behind/back EZ Wrist Curl: 80 X8, X7; 70 X7, X7

gympunk
10-01-2005, 05:05 PM
////////////////// Back /////////////////

Seated Row: 100x20: 130 X7, X5, X5 (drop2 80 X8)

Hanging Leg Lifts: X9, X7

1 Arm Db Rows: 65x8; 70 X7, X7, X6

Wide Grip Pull Down: 100x10; 120 X7, X7, X6

Weighted Crunch: 25x17, X13, X10

Sumo Deads: 160x6, X7, X5, X4

T-bar Rows: 90 X7, X6

Oblique Crunches: X12, X10

gympunk
10-03-2005, 11:58 AM
////// Chest //////////////

Inclined Db Press: 40x20; 60 X8; 65x7, X6, 60 X7

Weighted Crunch:25 X15, X20, X12, X13

Flat Db Press: 75x7, X6, X6, X5

Oblique Crunch: X12, X8, X8

Declined Bb Bench: 110x7; 120x6, X5;90x8

gympunk
10-04-2005, 09:14 PM
////////////// Delts/tri's //////////////

9 Min. 1.2 Mi Stairclimber

Seated Db Press: 40x15; 50x8; 60 X6, X5, X5(drop2 40x6)

Db Skull Crushers: 40 X7, X7, X5

Db Shrugs: 50x20; 65x9; 75x7; 80 X6; 85 X5

Db Laterals......
Front: 25x10, X8, X8
Side: 25x7, X6, X6(drop2 20 X5)
Back: 20x9, X8, X6; 17.5 X7

Oblique Crunch:x13, X10, X8

Db French Xt: 70x10; 75x10, X8

Close Grip Olympic/bb Shrug: 90x10; 140x7, X5, X6

gympunk
10-07-2005, 07:32 PM
///////////// Back ////////////

8 Min. 1.2 Mi Stairclimber

Seated Row (med Grip):
100x17: 120x12; 140x7, X5(drop2 100x7), X5 (drop2 100x5)

Hanging Leg Lifts: X7, X7, X8, X11

Cable Pull Downs (med Parallel Grip Bar):
100x15; 120 X8, X6 (drop2 100x5); X6 (drop2 90x7)

1 Arm Db Row: 65x8; 70 X7, X7, X6

Oblique/crunch: X13, X10, X10

Sumo Deads (bar Doesnt Touch Ground@reps)
140x8: 160x8, X6, X5

gympunk
10-09-2005, 04:23 PM
///////////// Bi/delts////////////

1.3 Mi. 9 Min. Stairclimber

Inclined DB Curls: 42.5 X12; 47.5 X8, X6, X5

Seated DB Press: 50 X10; 55 X8, X 7, X7

Reverse Grip EZ/curls: 70 X8, X7, X6, X6

1 Arm DB Curls (forced Reps W/ Free Hand):
45 X9, X6, X6

Weighted Crunches: 25 X16, X12, X10, X8

DB Laterals……
Front: 25x10, X8, X6; 20 X6
Side: 25 X7, X6; 20 X8, X6
Back: 17.5 X9, X9 X7; 20 X6

Thor Hammer DB: 20 X10, X8; 2.5 X7, X7

gympunk
10-10-2005, 06:54 PM
///////////////// Chest ///////////

6 Min. 9mi. Stiarclimber

Flat Db Press (quick Push Ups Btwn Sets):
50x20; 80 X7, X5; 75 X6, X7

Declined Crunch: X15, X12: Weighted; 25 X10, X8

Inclined Db Press: 60 X7 (drop2 30 X8), X6, X6 (drop2 30 X8)

Declined Bb Press: 110x7, X6, X7

Dip Station Leg Lifts: X20, X12, X9

gympunk
10-12-2005, 07:55 PM
////////////// Tri/traps /////////////////

9 Min. 1.3 Mi. Stairclimber

French DB Xt: 55x20; 65x12; 75x10; 80x10, X7

DB Shrugs: 55x15; 65x10; 80 X 7; 90 X6; 95 X4

Smith Machine Shrugs......
Front/Close Grip: 200x8, X7, X5; 180x6
Behind/Back: 140x9, X7, X7; 110x9

Oblique/Crunch: X12, X8, X8

Reverse Grip Push Downs/straight Bar:
90 X9, X9, X7; 80 X8

Hanging Leg Lifts: X12, X7, X9

1 Arm DB Skull Crushers (spot W/free Hand):
45x7, X6; 42.5x6, 40 X6

Weighted Crunch: 25x13, X10, X9

gympunk
10-15-2005, 04:36 PM
////////////// Back /////////////////

9 Min. 1.3 Mi Stairclimber

Seated Row (close Grip):
120 X6(drop2 90x5); 120x7;120 X6(drop2 90x5); 140x4 (drop2 80x8)

1 Arm Db Rows: 65x7; 70 X7, X6; 80 X5

Weighted Crunch: 25x13, X10, X8, X9

Sumo/deads (w/ez Curl Bar): 160 X6, X5, X5, X4

Wide Parallel Grip Pull-downs:
100x11, X8; 110x6; 120 X4(drop 2 90x6)

gympunk
10-17-2005, 09:54 PM
/////////////// Bi's/delts ///////////////////

9 Min 1.25 Mi Stairclimber

Inclined DB Curls:
42.5X9; 47.5X6, X6 (drop2 25X8), X5, X5 (drop2 25X5)

DB Laterals (2 Sec Hold@max).......
Front: 25X10, X8, X7
Side: 25X8, X6, X5
Back: 17.5X9, X8,9; 22.5X7

Seated DB Press: 50X12; 55X7, X6; 60 X6, X5

Bi EZ/Curls: 90 X7, X7, 6,X5

Weighted Crunches: 25X20,X18, X12, X9

Thors Hammer DB: 22.5 X10, X8, X8, X5

Oblique/Crunch: X14, X12, X7, X7

Reverse Grip EZ Curls: 70 X7, X7, X5, X4

kasso99
10-17-2005, 10:19 PM
What has happened to your leg days?

gympunk
10-17-2005, 10:23 PM
What has happened to your leg days?

!!!!!!!! Have been lazy again with my legs!!!!!

Jesin
10-18-2005, 07:16 AM
lol besides the legs, nice workouts

gympunk
10-18-2005, 06:32 PM
Thanks

gympunk
10-21-2005, 08:39 AM
Been getting alittle lower BF% & hammering my abs, just in time for WINTER!!

gympunk
10-22-2005, 09:30 PM
/////////////// Chest //////////////////

5 Min. .75 Mi. Stairclimber

Inclined DB Press: 50 X18; 60 X9; 65 X6, X5, X5

Flat DBb Press (Drop 2 Quick Pushups Between Sets):
80 X8, X6, X5; 70 X8

Oblique/Crunch: X12, X8, X6

Declined BB Press: 110 X7, X7, X 6

gympunk
10-23-2005, 01:47 PM
//////////////// Tri/Traps ///////////

7 Min 1 Mi Stairclimber

French DB Xt: 50 X20, 60 X9; 70 X8; 75 X8, X7, X6

DB Shrugs: 50 X17; 60 X12; 70 X8; 75 X8; 85 X 6

Smith Machine Shrugs........
Behind/Back: 140 X9, X7; 110 X9, X8
Front/Close Grip: 180x6; 200 X6, X5

Ab/Core Crunch Maichine: 60 X11, X8, X8

(Weird Super-set!)

Reverse Grip Push Down, Drop2 Reg/Pushdown:
70lbs X7 > X10 ; X7 > X9; X6

Reg/push/down:
90 X8; 100 X7, X6

gympunk
10-24-2005, 09:20 PM
/////////////// Delts / Bi's ////////////

8 Min 1.2 Mi Stairclimber

Seated DB Curls: 45 X 11; 50 X7, X7, X6

Seated DB Press: 45x15: 50x8; 60 X7, X6, X6

Reverse Grip EZ Curl: 70 X8, X7, X7, 5

Weghted Crunch: 25 X 20, X12, X8, X8

DB Laterals......
Front: 25 X8, X8, X 6
Side 25: X 7, X 6; 20 X 6
Back: 20 X9, X9, X8

EZ Curls: 90 X8, X5, X5

Oblique/crunch: X10, X 8, X 7

Thors Hammer DB Rotation:
22.5 X11, X9, X10

One Hand Cable Curls (Forced Reps W/Free Hand)
60 X7: 50 X7, X6

gympunk
10-29-2005, 10:10 PM
/////////////// Back ////////////////////////

6 Min .9 Mi. Stairclimber

1 Arm DB Row: 45 X 12; 60 X 10; 75 X8, X7, X5

Weighted Crunch: 25 X15, X 10, X7

Wide Parallel Grip Pull Downs:
100 X 12; 120 X6 (drop2 100x5), 110 X 5; 100 X 8

Straight Arm DB Pullover: 75 X 8, X 8, X7

Oblique Crunch: X 12, X10, X 6

Sumo Deads: 160 X6, X 5, X 5, X 3

gympunk
11-04-2005, 10:29 PM
////////////// Delts / Traps ///////////////////////

7 Min. 1.1 Mi Stairclimber

Seated DB Press: 45 X 12; 55 X 8; 65 X7, X7, X5

DB Shrugs: 45x14, 70 X8; 75 X 7; 80 X 4

Smith Machine Shrugs........
Behind/Back 140 X 7, X 6; 110 X6, X 7
Front/Close Grip: 200 X6, X6; 180 X7, X7

DB Laterals........
Front: 25 X10, X8, X6 (drop2 20 X5)
Side: 25 X7, X6, X4 (drop2 20 X4)
Back: 20 X8, X7, X7; 17.5 X 9

Oblique / Crunch: X 14, X 10, 8, X 5

gympunk
11-06-2005, 12:54 PM
////////// Chest //////////////////////////////

7 Min. 1.1 Mi . Stairclimber

Inclined DB Press: 50 X 12; 65 X 8; 70 X 7, X 5, X 5

Flat DB Press:
75 X9, X7, X8, X5 (drop2 Quick Pus-ups Btwn Sets)

Weighted Crunch: 35 X 15, X 12; X 11, X14

Declined Crunch 25lbs X 11, X8: Reg X 10

Declined Bb Bench: 120 X 7, X5; 110 X 7

Jesin
11-08-2005, 04:37 PM
nice workouts bro

gympunk
11-09-2005, 09:14 PM
nice workouts bro

Thanks!

//////////////// TRI'S ///////////////

8 MIN. 1.25 MI STAIRCLIMBER

FRENCH DB XT:
50 X 20; 65 X8: 75 X8; X 6 (DROP2 35 X5); X 7 (DROP2 35 X5)

OBLIQUE/CRUNCH: X12, X10, X8

ROPE PUSH DOWNS:
60 X13; 80 X6, X5(DROP2 60 X6), X5 (DROP2 60 X6),

1 ARM DB SKULL CRUSHERS (FORCED REPS W/FREE HAND)
45 X7, X6; 42.5 X5; 37.5 X 5

V-CRUNCHES: X16; X13, X7

7 MIN. .85 MI STAIRCLIMBER (SLOWER SPEED)

gympunk
11-12-2005, 08:45 AM
///////////// Back ///////////////

9min. 1.2mi Staiclimber

Seated Row:
100 X 18; 120 X 7; 140 X 6, X 5 (drop2 100x6), X 3 (drop2 100x5)

1 Arm Db Row: 60 X 8; 70 X 7, X 6, X 7

Weighted Crunch: 35 X 11, X 9, X 10, X 8

Wide Grip Pull Down:
110 X 12; 120 X 7, X 6 (drop2 100 X6), X 3 (drop2 100x5); 90 X8

Sumo Deads: 160 X 6, X 5, X 5, X 4

gympunk
11-12-2005, 09:57 PM
////////////////// Bi's /delts ///////////////

9 Min. 1.2 Mi. Stairclimber

Seated DB Press: 50x13; 60 X8, X6, X6, X5

Seated DB Curls: 50 X9; 55 X7, X 7, X5

DB Laterals.........
Front: 25 X10, X8 ,x5 (drop2 20 X5)
Side: 25 X7, X7; 20 X8
Back: 20 X9, X 8, X 8 , X 6

Oblique Crunch: X15, X10, X10, X8

Ez BB / Curls 90 X 8, X7, X6

V-Crunch: X 13, X 10, X 9

gympunk
11-13-2005, 07:03 AM
{Above: also did Thor's Hammer DB Rotations 22.5 X 12, X 10 X 8, X 8}

gympunk
11-14-2005, 09:49 PM
////////////////// Legs!! ////////////

Stairclimber 9 Min. 1.2 Mi.

Seated Press: 260 X 12; 310 X7, X 7; 330 X 5

Quad Xt Machine: 115 X10; 130 X8; 145 X8, X7

Hack Squat Machine: 140 X 12; 190 X8; 210 X 7, X 6

gympunk
11-17-2005, 07:00 PM
////////////////// Tri / Traps /////////////

10 Min 1.4 Mi Stairclimber

French DB Xt: 50 X 16; 70 X 12; 75 X 8, X 7, X 7

DB Shrugs: 50 X 15; 70 X 8; 75 X 6; 90 X 5; 80 X 5

Smith Machine Shrugs..........
Behind/Back: 140 X 9, X 7; 120 X 8, X 6, X 5
Front/Close Grip: 200 X 6, X 6: 180 X 7, X 5

Dip Station Leg Lifts: X 12, X 10, X 9

Reverse Grip Cable Push Down:
80 X 8; 90 X 7, X 6 (drop2 60 X6), X 6 (drop2 60 X5)

Hanging Leg Lifts: X 8, X 7, X 6

Weighted Bench Dips: 80 X 10, X 8, X 8

V-Crunches: X 11, X 10 ,x 6

Jesin
11-18-2005, 07:58 AM
nice sessions man

gympunk
11-19-2005, 04:48 PM
nice sessions man

Thanks!

///////////////// CHEST /////////////////////////

8 MIN. 1.1 MI STAIRCLIMBER

FLAT DB PRESS:
55 X 12; 80 X 7, X 6, X 7 (DROP2 45 X 7), X 5 (DROP2 45 X 5)

DECLINED BB BENCH:
110 X7; 120 X6; 110 X6, 120 X 5 (DROP2 90 X7)

V-CRUNCHES: X 12, X 10, X 10

INCLINED DB PRESS: 60 X 7, X 6, X 6, X 5

OBLIQUE/TWIST: X 10, X 9, X 7

gympunk
11-20-2005, 10:34 PM
///////////// Bi / Delts ///////

9min 1.3 Mi Stairclimber

Seated Db Curls: 40 X 8: 50 X 7, X 6, X 7

Seated Db Press: 50 X 10; 60 X 8, X 6, X 5

Reverse Grip Ez/curl: 70 X 8, X 6, X 7

Db Laterals......
Front: 25 X 7, X 8, X 6; 20 X 5
Side: 25 X 6, X 6, X 5; 20 X 8
Back: 20 X 8, X 7; 17.5 X 8, X 8

Behind/back Wrist Ez/curls: 70 X9, X9, X7: 90 X 8

Weighted Crunch: 25 X 14, X10, X10, X8

Bi Ez/curls: 90 X 7, X 7, X 6

gympunk
11-25-2005, 10:22 PM
///////////////// Back / Traps //////////////

9min. 1.2 Mi Stairclimber

1 Arm Db Row: 50 X 12: 60 X 8: 70 X 7, X 7, X 6

Db Shrugs: 50 X15; 60 X9; 70 X 7; 80 X 6; 85 X 5

Smith Machine Shrugs......
Behind/back: 140 X 6, X 6: 110 X 8, X 7
Front: 180 X 6, X 7, X 6, X 5

Oblique/twist: X10, X 8, X 8

Wide Grip Pull Down:
100 X 8, X 7, X 6 (drop2 80 X 7), X 6 (drop2 90 X 5)

Hanging Leg Lifts: X 7, X 5

Sumo/deads: 160 X 6, X 6, X 5, X 3

Weighted Crunch: 35 X 12, X 10, X 10

Close/paralel Grip Pull Up: X 6, X 5, X 4

Enigmanupe
11-26-2005, 06:06 AM
gp,

Man, it sure is refreshing to find someone who uses the pyramid during his workout. Being roughly the same age, I'm going to keep an eye out for your daily journal.

Good show!

Jesin
11-26-2005, 09:56 AM
Nice workouts Gympunk....looking strong

gympunk
11-28-2005, 04:48 PM
Thanks guys!

//////////////// CHEST /////////////

9 MIN. 1.25 MI. STAIRCLIMBER

FLAT DB PRESS: 60 X14; 80 X 7, X 6, X 5, 70 X 7

OBLIQUE/CRUNCH: X 12, X 9, X 7

INCLINED DB PRESS: 60 X8, X6, X6; 65 X 6

WEIGHTED CRUNCH: 25 X 12, X 10, X 8

DECLINED BB PRESS: 110 X 7; 120 X 6, X 5; 90 X 9

sword chucks
11-28-2005, 05:19 PM
nice lifts!

gympunk
11-30-2005, 09:17 PM
Thanks Guys!

//////////////// Bi's/ Tri's //////////////

10 Min. 1.35 Mi. Stairclimber

Inclined Db Curls: 45 X 10; 50 X 8, X 6, X 4; 47.5 X 7

French Db Xt: 60 X 15; 75 X 10: 80 X 8, X 8, X 6

Reverse Grip Ez Curl: 80 X 8, X 6 ; 70 X 8, X 6

Reverse Grip Ez/push Down : 70 X 7, X 6; 60 X 8, X 6

Ez Curls: 90 X 8, X 7, X 7, X 6

Weighted Crunch: 25 X 12, X 10 ,x 9

Thors Hammer Db Rotations: 25 X 10, X 10, X 8, X 7

Oblique Crunch: X 8, X 8, X 6

Weighted Bench Dip: 80 X 10; 90 X 7, X 7

Jesin
11-30-2005, 09:56 PM
Nice arm day man

gympunk
12-02-2005, 09:44 PM
///////////////// Legs //////////////////

9 Min 1.2 Mi Stairclimber

Seated Press: 270 X 8; 320 X 6, X 5; 270 X 7

Quad Xt Machine: 100 X10; 115 X 9; 130 X9, X 8; 145 X6

Laying Ham Curls: 70 X 9; 90 X 7, X 6, X 5 (drop2 50 X5)

Hack Squat Machine: 140 X10; 160 X9, 180 X 8, X 6

gympunk
12-03-2005, 11:19 AM
Ouch! My Legs Are Sore Today!!


////////////////// Delts //////////////////

9 Min. 1.2 Mi Stairclimber

Seated Db Press:
50 X 12; 60 X 7, X 4, X 3 (drop2 30 X 5); 50 X7 (drop2 30 X 4)

Rear Delt Db Lateral: 20 X 8, X 7; 17.5 X 8, X 7

Weighted Crunch: 35 X 12, X 12, X 9, X 8

Db Laterals......
Front: 25 X 8, X 7, X 7 (drop2 20 X 5)
Side: 25 X 7, X 6; 20 X6, X 4

Oblique Crunch: X 9, X 7, X 7

Smith Mach. Seated Military Press:
90 X 9, 120 X 3, 110 X 5, 90 X 5

gympunk
12-04-2005, 08:47 PM
//////////////// Traps ///////////////

7 Min. 1 Mi. Stairclimber

DB Shrugs: 50 X 20; 70 X 9; 80 X 7; 90 X 6

Smith Machine ( 2 Sec Static Hold @ Max)..........

Behind/Back: 140 X 7, X 6; 110 X6, X 8, X 7; 90 X 9

Weighted/Decline Crunch: 25 X 8, X 7, X 6

Front/Close Grip Shrug: 180 X 6, X 6, X 5

Oblique Crunch: X 11, X 10, X 8

Smith/Upright Row: 90 X 5, X 3; 50 X 8, X 7, X 7

gympunk
12-06-2005, 10:03 PM
///////////////////////// BACK ////////////////////

9 MIN. 1.2 MI. STAIRCLIMBER

SEATED ROW:
80X10; 100X 8; 130 X5 (drop2 80 X 6), X 5, X 4 (drop 2 100 X 5)

1 ARM DB ROWS: 65 X8; 70 X 8, X 7; 80 X 6

OBLIQUE/CRUNCH X 10 , X 9, X 8

WIDE GRIP PULL DOWN:
100 X10; 110 X6;120 X 5(drop 100 X7), X5 (drop 100 X5), X 3 (drop 100 X5)

AB-CORE-CRUNCH MACH: 65 X 10, X 8, X 7

SUMO DEADS (2 SEC STATIC HOLD @ MAX)
160 X 6, X 5, X 5, X 3

gympunk
12-08-2005, 10:38 PM
////// Chest ///////////

9 Min. 1.2 Mi Stairclimber

Inclined Db Press: 60 X10; 65 X8; 70 X7, X6, X4; 60 X5

Weighted Crunch: 35 X 10, X 10, X8, X 8

Flat Db Press: 75 X 7, X 6, X 7, X 5

Ab-core Mach: 65 X 10, X 8; 45 X 8, X 7

Declined Bb Bench: 110 X 9; 120 X 8, X 6, X 6

damn y_all
12-10-2005, 08:13 AM
nice lifts 'punk, hit the legs more!!!

gympunk
12-10-2005, 10:21 PM
/////////////// Bi's ///////////////////////

10 Min. 1.35 Mi Stairclimber

Seated Db Curl: 50 X 7, X 6, X 4; 55 X 5

Weighted Declined Crunch: 25 X 10, X 11, X 7, X 7

Reverse Grip Ez/curl: 80 X 6, X 7, X 5, X 5

Inclined Db Curls: 42.5 X 9, X 7; 37.5 X 7, X 6

Oblique/crunch: X 10, X 10, X 7

Behind Back Bb Wrist Curls: 90 X 9, X 9, X 7, X 6

Thors Hammer Db Rotations:
25 X7; 22.5 X 10, X 7, X 8

Ez/curls: 90 X 8, X 6, X 7

V-crunch: X11, X 9, X 7

gympunk
12-14-2005, 09:47 PM
////////////// Delts / Tri's ////////////

10 Min. 1.37 Mi Stairclimber

Seated Db Press:
55 X 8; 60 X8, X 6, X 5 (drop 2 50 X 6); 50 X 7

French Db Xt:
55 X 8; 70 X 8; 75 X 8, X 7 (drop2 60 X 6), X6 (drop2 50 X 6)

Db Laterals.......
Rear Delts: 20 X 10, X 9, X 9, X 8
Side: 25 X 8, X 7, X 7
Front: 25 X 10, X 8, X 9

Oblique/crunch X 11, X 10, X 8

Reverse Grip Ez Curl Push Down:
70 X 9; 60 X 7, X 7; 50 X 9

Bench Dip: 70 X 10; 80 X 9, X 7

gympunk
12-16-2005, 10:27 PM
//////////// Chest //////////////////

10 Min 1.4 Mi Stairclimber

Inclined Db Press:
55 X 12; 65 X 8, X 6, X 5; 55 X 8 (fast Pushups Btwn Sets)

Oblique Crunch: X 14, X 11, X 9

Flat Db Press: 75 X 8, X 8, X 6; 65 X 10

Declined/weighted Crunch: 25 X 12, X 8, X 8

Declined Bb/press: 110 X9; 120 X 6, X 8, X 5

gympunk
12-18-2005, 07:37 AM
/////////////// BACK /////////////

10 MIN. 1.45 MI STAIRCLIMBER

SEATED ROW:
100 X12; 120 X 7; 130 X6 (drop2 100 X 6), X 4 (drop2 100 X 4)

1 ARM DB ROW: 70 X 9, X 7; 80 X 7, X 6, X 4

WEGHTED CRUNCH: 35 X 17, X 12, X 7

AB-CORE CRUNCH MACHINE: 70 X 10, X 7, X 6

WIDE GRIP PULL DOWN:
100 X 11, 120 X 7, X 6 (drop2 100 X 8 ), X 4 (drop2 100 x 5)

HANGING LEG LIFTS: X 8, X 6

SUMO/DEADS (2 SEC STATIC HOLD@ MAX):
160 X 6, X 5, X 5, X 4

gympunk
12-18-2005, 12:39 PM
////////////// Bi's / Traps ////////////////

10 Min. 1.4 Mi. Stariclimber

Seated Db Curl: 50 X 9, X 8, X 5; 42.5 X 10

Db Shrugs: 50 X18; 65 X 8; 70 X 7, X 7

Reverse Grip Ez Curls: 80 X 9, X 6; 70 X 8, X 5

Weighted Crunch: 25 X 16, X 10, X 8

Smith Machine Shrugs.......
Behind/back: 120 X 8, X 6; 110 X 8, X 8; 90 X 10
Front/close Grip: 200 X 7, X 5; 180 X 6, X 6

Oblique/crunch: X 10, X 10, X 8

Ez/curls: 100 X 8, X 5; 80 X 7, X 5

Thors Hammer Db: 22.5 X 10, X 8, X 8, X 5

V-crunch X 12, X 7, X 5

Behind Back/wrist Bb Curl: 90 X 10, X 7, X 5

gympunk
12-22-2005, 06:17 PM
/////// Today- Delts/tri's //////////////

11 Min 1.5 Mi. Stairclimber

Seated Db Press: 50 X 9; 60 X 7, X 5; 55 X 7

French Db Xt: 50 X 15; 80 X 9, X 7, X 7

Reverse Grip Ez Push Downs:
80 X9; 90 X 8, X 8 (drop2 70 X 7); 70 X 9

Delt Db Laterals......
Rear: 20 X 10, X8, X7; 17.5 X 9
Front: 25 X 9, X 7, X 9
Side: 25 X 8, X 8, X 7

Oblique Crunch: X 10, X10 X10

Wieghted Bench Dip: 80 X 8, X 7, X 7

/////////// Wens //////////////
////////// Legs //////////////

11 Min 1.5 Mi Stair Climber

Seated Press: 270 X 9; 320 X 7, X 6, X 5; 270 X 10

Quad Xt Mach: 115 X 10; 130 X 8, X 6; 145 X 5

Ham Mach: 85 X 7, X 7, X 5 (drop To 75 X 5); 90 X 6

Ab-core Mach: 70 X 9, X 8; 45 X 10

Hack Squat Mach: 140 X 10; 160 X 8, X 7, X 7

gympunk
12-23-2005, 12:19 PM
////// @ Lunch Break ////////////

12 Min. 1.6 Mi. Stairclimber

Weighted Declined Crunch: 25 X 15, X 15, X 8, X 6

Weighted Crunch: 25 X 10, X 7, X 5

//////////////////////////////////////

gympunk
12-25-2005, 08:25 AM
//////////// Chest ///////

10 Min 1.3 Mi Stairclimber

Inclined Db Press: 60 X10; 70 X 8, X 7, X 5; 55 X 7

Ab-core Machine: 70 X 10, X 10, X 7

Declined Bb Bench: 120 X 9, X 7, X 5; 110 X 8

V-crunch 3 Sets @10

Flat Db Press: 75 X 8, X 9, X 6; 60 X 9

Oblique/crunch X 12, X 8, X 5

gympunk
12-27-2005, 11:05 AM
////////// Monday- BACK ////////////////

10 MIN. 1.3 MI. STAIRCLIMBER

1 ARM DB ROW: 60 X 9, X 7; 70 X 7, X 6

WIDE GRIP PULL DOWN: 130 X 9, X 8 (DROP2 100 X7); 140 X 7, X 6 (DROP2 100 X5)

WEIGHTED CRUNCH: 25 X 12, X 10, X 8

SUMO/DEADS: 160 X 7, X 6, X 5, X 3

SEATED ROW: 130 X 10; 150 X 8, X 6

gympunk
12-28-2005, 12:16 PM
//////// During Lunchbreak /////////////

10 Min. 1.4 Mi Stairclimber

Weighted Declined Crunches: 25 X 15, X 10, X 7, X 6

Oblique/crunches; X 10, X 8, X 7

Fast/push-ups X 21, X 15, X 12, X 12

gympunk
12-30-2005, 09:58 AM
//////// -- Yesterday-- Bi’s ////////////////////////

11 Min. 1.4mi. Stairclimber

Inclined Db Curls: 50 X 9, X 7, X 5; 45 X 9

Dip Station Deg Lifts: X 20, X 13, X 8

Weighted Decline Crunch: 25 X 18, X 13, X 9

Reverse Grip Ez Curls: 80 X9, X 7, X 7

Ez/curls: 100 X 8, X 5; 90 X 9, X 6

Weighted Crunch: 25 X 12, X 12, X 9

Thors Hammer Db Rotations: 25 X10, X 7; 22.5 X 8, X 6

Behind Back Bb Wrist Curls: 90 X 10, X 7, X 5

gympunk
12-31-2005, 07:28 AM
/////////// Delts / Traps //////// Yest. /////////////

12 Min 1.5 Mi Satirclimber

Seated Db Press: 55 X 10; 65 X 8, X 6, X 5; 55 X 7

Db Shrugs: 55 X15; 65 X 8; 75 X 7, X 8

Smith Machine Shrugs (2 Sec Static Hold @ Max)..
Behind / Back: 140 X 8, X 6; 110 X 10, X 7
Front Close Grip: 200 X 6, X 5; 180 X 7, X 7

Dip Station Leg Lifts: X 10, X 11, X 8

Db Laterals (2 Sec Static Hold @ Max)...
Rear: 20 X 10, X 8, X 7; 17. 5 X 10, X 7
Side: 25 X 9, X 9, X 7
Front: 25 X 10, X 10, X 8

Oblique/crunch: X 10, X 10, X 8

gympunk
12-31-2005, 01:24 PM
////////////// Chest ///////////////

12 Min 1.6mi Stairclimber

Flat Db Press: 60 X11; 80 X 7, X 6, X 6

Weighted Declined Crunch: 25 X 20, X 15, X 9

Declined Bb Bench: 120 X9; 130 X 8, X6; 110 X 7; 90 X 7

Ab-core Crunch Mach. 70 X 10, X 6, X 5

Inclined Db Press: 65 X 7, X 6, X 6; 55 X 8

gympunk
01-02-2006, 08:51 PM
///////////////// Tri's ////////////////////

13 Min. 1.65 Mi Stairclimber

French DB Xt: 60 X12; 75 X 11; 80 X 7, X 6, X 7

Ab-Core Crunch Mach: 80 X 10, X 8, X 6

Reverse Grip Cable Push Downs:
70 X 9, X 7, X 7(drop2 50 X 7); 50 X 8

Weighted Decline Crunch: 25 X 21, X 12, X 8

DB Skull Crushers: 45 X 9, X 7; 40 X 7

Weighted Bench Dips: 85 X 9, X 7, X 8

gympunk
01-03-2006, 02:12 PM
////////// Lunchtime Today /////////////////////////////////

12 Min. 1.5 Mi. Stairclimber

Weighted Declined Crunches: 25 X 20, X 12, X 9, X 6

V-crunch: X 14, X 12, X 7
//////////////////////////////////////////////////////////////////////

gympunk
01-07-2006, 09:57 PM
///////////////// Back //////////////////

10 Min. 1.4mi. Stairclimber

Seated Row:
120 X 7(drop2 90 X 6); 130 X 5 / Drop X5; X4/drop X 5; 100 X8

1 Arm Db Row: 70 X 8, X 7, X 7; 65 X 9

Wide Grip Pull Down:
120 X5; 120 X 4(drop2 100 X5); 110 X 6; 100 X 7

Hanging Leg Lifts: X10, X7, X 8

Weighted Declined Crunch: 25 X 21, X 11, X 10, X 4

Sumo/deads: 160 X 7, X 6, X 4; 140 X 8

gympunk
01-08-2006, 08:43 AM
A couple of ab pics, alittle more obliques finally!

gympunk
01-08-2006, 02:13 PM
///////////////// Bi's / Traps ///////////

11 Min 1.4 Mi Stairclimber

Inclined Db Curls: 42.5 X 8; 45 X 9, X 7; 47.5 X 6 , X 5

Db Shrugs: 45 X 10; 65 X 9; 85 X 7, X 7

Smith Machine Shrugs.......
Behind/back: 140 X 10, X 6; 110 X 9, X 10, X 6
Reg/close Grip: 200 X 7, X 5; 180 X 6, X 6; 90 X 11

Dip Station Leg Lifts: X 13, X 11, X 11

Reverse Grip Ex Cruls: 80 X 9, X 9, X 6

Weighted Crunch: 25 X15, X 12, X 13

Ez/curls: 90 X 8, X 6, X 6

Behind/back Bb Wrist Curls: 90 X 10, 9, X 6

Thors Hammer Db: 22.5 X 12, X 12, X 9, X 8

Machine Shrugs (fast Reps): 180 X 8, X 7, X 7

damn y_all
01-11-2006, 04:25 PM
A couple of ab pics, alittle more obliques finally!

good job 'punk! keep hitting the wheels tho'!

Gripper
01-11-2006, 04:29 PM
man that is looking good and yes olbliques are coming out, i wish i ahd those abs

gympunk
01-11-2006, 09:54 PM
Thanks Guys!

/////////// Legs ////////////////

10 Min 1.4mi Stairclimber

Seated Press: 270 X 9; 320 X 7, X 6, X 6; 270 X 10

Quad Xt Mach: 130 X8: 145 X 7, X 7, X 5 (drop2 115 X 8)

Oblique Crunches: X 10, X 7, X 7

Laying Ham Curl Mach: 70 X 10: 90 X 7, X 5, X 5 (drop2 70 X5)

Ab-core Crunch Mach: 70 X 10 X 9, X 6

Hack Squat Machine: 180 X 10, X 9, X 7, X 7

gympunk
01-14-2006, 05:43 PM
///////////////// Chest ///////////

10 Min 1.5 Mi Stairclimber

Flat Db Press:
60 X 10; 80 X 7, X6; 85 X 5 ; 75 X 7 (quick Pushups Twn Sets)

Declined Bb Bench: 110 X 9; 120 X 7, X 6; 110 X 5,drop 90 X 8

Declined Weighted Crunch: 25 X 18, X 11, X 9, X 8

Inclined Db Press: 60 X 10; 65 X 7, X 7, X 5 / Drop2 40 X 7

Ab-core Crunch Mach: 70 X 10, X 8, X 8

gympunk
01-16-2006, 07:43 AM
//////////// Delts Bi's /////////////

11 Min 1.5 Mi Stairclimber

Seated Db Press: 55 X9; 60 X 7, X 6 ; 55 X 7

Ez Curl: 100 X 9, X 7, X 7, X 4

Weighted V-crunch: 25 X17, X 10, X 9, X 7

Db Laterals (2 Sec Static Hold @ Max).....
Rear: 20 X 8, X 9, X 7; 17. 5 X 9
Front: 25 X 9, X 9, X 7
Side: 25 X8, X 7, X 6

Oblique/crunch: X 12, X 10, X 6

Reverse Grip Ez Curl: 80 X 9, X 8, X 6

Inclined Db Curls: 45 X 6; 42.5 X 7; 40 X 6

Thors Hammer Db: 22.5 X 12, X 8, X 7

gympunk
01-16-2006, 09:40 AM
some pics from today & 1 from '02!

gympunk
01-16-2006, 09:04 PM
///////////// Tri's / Delts //////////////

10 Min 1.4 Mi Stairclimber

French Db Xt: 55 X 15; 70 X10; 80 X 9, X 8, X 6

Db Shrugs: 55 X 10; 70 X7, 80 X 6, 85 X 5

Reverse & Reg Grip Ez Curl Push Downs
70 X 9, X 7, X 7, X 6

Smith Mach Shrugs...
Behind/back: 140 X 7, X 8, X 6: 110 X6
Front/close Grip: 200 X 6, X 4: 180 X 5: 160 X 8 Drop2 90 X 8

Db Skull Crushers: 45 X 7; 40 X 7, X 5, X 5

Hanging Leg Lifts: X 12, X 10 ,x 9

Standing Shrug Mach: 180 X 8; 230 X7, X 6, X 7

TrailrParkTrash
01-17-2006, 10:38 AM
The 02 --->06 pics are very motivational! Congrats on your transformation :)

gympunk
01-18-2006, 09:32 PM
Thanks!

//////////////// BACK /////////////////

10 MIN 1 .37 MI STAIRCLIMBER

1 ARM DB ROW: 55 X11; 65 X9; 70 X 7, X 6; 75 X 6

WIDE GRIP PULLDOWNS:
110 X7; 120 X 6 (DROP2 80 X8), X 5; 110 X 6

WEIGHTED DECLINE CRUNCH: 25 X 21, X 12, X 9

SUMO/DEAD LIFT: 180 X5, X5; 160 X 5, X 4; 140 X 4

AB-CORE CRUNCH MAICHINE: 45 X 12, X 12, X 8

Jesin
01-19-2006, 03:45 PM
Wish I had those abs too bro....nice sessions lately, Keeper up!

gympunk
01-22-2006, 07:25 AM
Wish I had those abs too bro....nice sessions lately, Keeper up!

Thanks man.

///////////////////// LEGS ///////////////////////

11 MIN 1.55 MI STAIRCLIMBER

SEATED PRESS: 270 X 12; 300 X 8, X 8; 320 X 6, X 7

QUAD XT MACH:
130 X 11;145 X 9 (drop2 100 X 8 ), X 8 (drop 100 X 5), X 6 (drop 100 X 5)

LYING HAM MACH:
90 X 8, X 7 (drop2 50 X 6), X 6 (drop2 70 X 4); 70 X 7

WEIGHTED DECLINE CRUNCH: 25 X 21, X 13, X 8

HACK SQUAT MACH: 180 X11; 230 X 9, X 9, X 8

OBLIQUE CRUNCH: X 14, X 9, X 6

sword chucks
01-22-2006, 07:58 AM
wow, nice leg workout man!

gympunk
01-22-2006, 05:05 PM
wow, nice leg workout man!


THANKS

////////// CHEST //////////////

13 MIN. ON ELIPTICAL MACH.

FLAT DB PRESS:
6O X 12: 80 X 7, X 6, X 7, X 6 (QUICK PUSHUPS IN BTWN)

AB-CORE MACH: 70 X 11, X 9, X 9

INCLINED DB PRESS: 65 X 9, X 7, X 6, X 6 (drop2 37.5 X 8)

WEIGHTED DECLINED CRUNCH: 25 X 19, X 12, X 8

DECLINED BB BENCH: 110 X 10 ; 120 X 7, X 6; 110 X 8

DIP STATION LEG LIFTS: X 15, X 12, X 7

gympunk
01-25-2006, 07:51 PM
/////////////////// TRAPS/DELTS ///////////

10 MIN 1.4 MI STAIRCLIMBER

SEATED DB PRESS:
55 X10; 60 X6, X 5 (drop2 37.5 X6), X 5; 50 X 7, X 7

DB SHRUGS: 65 X 11, 70 X 10; 75 X 9, X 8

WEIGHTED CRUNCH: 35 X15, X 10, X 8

DB LATERALS (2 SEC STATIC HOLD @ MAX).......
REAR DELTS: 20 X 9, X6(DROP2 17.5 X5); 17.5 X 10, X 6
FRONT: 25 X11, X 9, X 10
SIDE: 25 X 8, X 8, X 8

OBLIQUE/CRUNCH: X 14, X 9, X 6

SMITH MACHINE SHRUGS.......
FRONT: 200 X 6, X 5; 180 X 5, X 4; 140 X 8
BEHING / BACK: 140 X 8, X6; 120 X 8, X 5; 110 X 7

gympunk
01-26-2006, 03:41 PM
////////////// At Lunch Time ///////////////

14 Min. 2 Mi. Stairclimber

Weighted Declined Crunch: 25 X 12, X 8, X 8

Dip Staton Leg Lifts: X 10, X 8

////////////////////////////////////////////////////

gympunk
01-29-2006, 07:12 AM
///////////////// Bi's /////////////////

10 Min 1.5 Mi Stairclimber

Declined Db Curls: 45 X 7, X 6, X 6: 45 X 8

Reverse Grip Ez: 80 X 8, X 6, X 6, X 7

Weighted Crunch: 35 X 12, X 9, X 7

Ab-core Mach: 80 X 10, X 7, X 8

Thors Hammer Db: 25 X9, X7: 22.5 X 10 X 8; 25 X 7

Ez Curl: 100 X 8, X 6: 80 X 9, X 6

Oblique Crunch: X 11, X 10, X 7

Behind Back Wrist Bb Curls: 90 X 10, X 8, X 6

gympunk
01-29-2006, 08:38 PM
////// Tri's /////////////////////////////

10 Min 1.5 Mi. Stairclimber

French Db Xt: 60 X17; 80 X 7, X 6, X 6, X 5

Weighted Declined Crunch: 25 X 13; X 8, X 7

Reverse Grip Push Down: 100 X 9, X 8, X 8; 80 X 10

Weighted Bench Dip: 80 X 9, X 9, X 6

Oblique/crunch: X 11, X 10, X 7

Ab-core Mach: 70 X 9; 45 X 7, X 5

gympunk
02-02-2006, 04:04 PM
//////////// BACK ///////////////// WENS. /////////////

10 MIN. 1.4 MI STAIRCLIMBER

SEATED ROW:
120 X 8; X 5 (drop2 100 X 6), X 5 (drop2 100 X 6); 110 X 8

ONE ARM DB ROWS: 65 X 8, X 7, X 6

WEIGHTED DECLINE CRUNCHES: 25 X 13, X 12, X 7, X 6

WIDE GRIP PULLDOWNS: 120 X 6; X 5 (drop2 100 X 7), X 5 (drop2 100 X 5)

T-BAR ROW- WIDE GRIP: 70 X 8, X 7, X 5

CLOSE/PARALLEL GRIP PULL DOWN: 140 X 5, 130 X 5, 120 X 6

gympunk
02-04-2006, 04:59 PM
/////////// Chest /////////////////

10 Min. 1.35 Mi. Stairclimber

Flat Db Press: 65 X12; 85 X 7, X 6; 75 X 8, X 7

Weighted Declined Crunches:
25 X 12, X 10, X 8; No Weight X10

Declined Bb Bench: 120 X 9, X 6; 110 X 7, X 5; 90 X 9

Inclined Db Bench: 65 X 6, X 5; 60 X 7, X 5

Inclined Db Fast/flyes: 35 X 8, X 11, X 10

sword chucks
02-04-2006, 08:31 PM
strong workouts, man

sMac15
02-04-2006, 09:43 PM
crazy workouts, good job man

gympunk
02-05-2006, 12:12 PM
Thanks guys, I appreciate someone reviewing my lifts!

//////////////////// TRAPS / DELTS ///////////////////////

10 MIN. 1.55 MI STAIRCLIMBER

SEATED DB PRESS:
60 X 8, X 6; 65 X 5; 60 X 6 (drop2 45 X 8)

DB SHRUGS: 60 X 12, X 8; 80 X 10, 85 X 8

AB-CORE MACH: 70 X 13; 80 X 11

SMITH MACHINE SHRUGS (2 SEC STATIC HOLD @ MAX).........
FRONT/CLOSE GRIP: 200 X6, X6; 180 X 8, X 6; 140 X 9
BEHIND/BACK: 140 X 8, X 6; 110 X 8, X 7, X 7

DIP STATION CRUNCHES: X 13, X 10

DB LATERALS........
REAR: 20 X 9, X 9, X7; 17.5 X 8, X 7
FRONT: 25 X 9, X 9, X 8
SIDE: 25 X9, X 7, X 7: DROP2 17.5 X 5

OBLIQUE CRUNCHES: X 11, X 10, X 9

STANDING SHRUG MACH: (FAST SETS!) 180 X 8, X 8, X 6

gympunk
02-06-2006, 08:56 PM
/////////////// Bi's ///////////////

13 Min. 1.55 Mi Stairclimber

Inclined Db Curls: 45 X 6, X 7, X 5; Drop2 37.5 X 6

Declined Weighted Crunch: 25 X 13, X 13, X 9

Ez Bb Curls: 100 X 6, X 5, X 6, X 5

Ab-core Crunch: 70 X 10, X 8; 25 X 11

Reverse Grip Ez Curls: 80 X 8, X 6, X 7

Thors Hammer Db....
25 X10, X7; 22.5 X 10, X 7

Dip Station Leg Lifts: X 12, X 10, X 9

Behind/back Bb Wrist Curls: 90 X 9, X 7, X 7, X 6

gympunk
02-12-2006, 07:32 AM
////////// YESTERDA BACK /////////////////////

10 MIN 1.35 MI STAIRCLIMBER

SEATED ROW:
110 X 8:120 X 6 (drop2 100 X6), X5 (drop 2 X5); 130 X5, 100 X 9

CABLE PULL DWN, WIDE GRIP:
110 X 9, X 7; 120 X 5 (drop2 100 X 7), 120 X 5 (drop2 100 X 5)

WEIGHTED CRUNCH: 25 X 14, X 10, X 12

ONE ARM DB ROWS: 70 X 8, X 7, X 7, X 6

PULLDOWN MACHINE (CLOSE PARALLEL GRIP):
180 X 9, X 7, X 6, 90 X 12

SUMO/DEADS: 180 X 4: 160 X 6, X 5; 90 X 10

sword chucks
02-12-2006, 07:57 AM
bangin workout!

gympunk
02-12-2006, 12:32 PM
/////// Today/ Tri's //////////

11min. 1.55 Mi Stairclimber

French Db Xt: 70 X12; 80 X 10; 85 X 7, X 7, X 6 (drop2 60 X8)

Reverse Grip Cable Push Down:
100 X 9, X 9; 110 X 7, X 6; 100 X 9

Wieghted Decline Crunch: 25 X 13, X 10, X 8

Wieghted Bench Dip: 85 X 10; 90 X 9, X 7, X 6

Oblique Crunch: X10, X 8 X 7 (ea. Side)

gympunk
02-16-2006, 10:42 AM
///////// At Lunch Yesterday ////////////////////////////

13 Min. 1.75 Mi. Stairclimber

Wieghted Declined Crunch: 25 X 20, X 13, X 8, X 7

5 Min. .75 Mi. Stairclimber

////////////////////////////////////////////////////////////////////

gympunk
02-18-2006, 03:59 PM
///////////// CHEST / TRAPS ///////////////

11 MIN. 1.55 MI STAIRCLIMBER

FLAT DB PRESS:
75 X 10, X 8; 80 X 8, X 6; 70 X 7
(FAST PUSH UPS BETWEEN SETS)

DB SHRUGS: 75 X10; 80 X 8, X 7; 85 X 6

SMITH MACHINE SHRUGS (2 SEC HOLD @ MAX).....
BEHIND/BACK: 140 X 7, X 6, X 5; 110 X 10
FRONT/CLOSE GRIP: 180 X 8, X 8, X 6, X 5(drop2 90 X 11)

DIPS STATION LEG LIFTS: 4 SETS X 10

INCLINED DB PRESS: 65 X 9, X 7; 70 X 5; 60 X 9, X 6

OBLIQUE CRUNCH: X 11, X 10, X 7

DECLINED BENCH: 110 X 9, X 8, X 7; 90 X 9

gympunk
02-19-2006, 12:49 PM
////////////// Legs /////////////////////

10 Min. 1.35 Mi Stairclimber

Seated Press: 230 X 6, X 10, X 7: 280 X 7, X 6

Hack Squat Mach: 180 X 8, X7, X7: 200 X 7, X 6

Dip Station Leg Lifts X 10, X 10 X 14

Lying Ham Curl Mach:
90 X 9, X 7, X6 (drop2 70 X 3); 70 X 7

Oblique Crunch: X 12, X10 X 7

gympunk
02-19-2006, 12:51 PM
////////////// Legs /////////////////////

10 Min. 1.35 Mi Stairclimber

Seated Press: 230 X 6, X 10, X 7: 280 X 7, X 6

Hack Squat Mach: 180 X 8, X7, X7: 200 X 7, X 6

Dip Station Leg Lifts X 10, X 10 X 14

Lying Ham Curl Mach:
90 X 9, X 7, X6 (drop2 70 X 3); 70 X 7

Oblique Crunch: X 12, X10 X 7

Quad Xt Mach: 115 X 10, X7, X 7; 130 X 7

Wieghted Decline Crunch: 25 X 15, X 10, X 7

Standing Calf Raise: 180 X 7; 160 X 9, X 7

gympunk
02-23-2006, 02:28 PM
//////////// Delts /////////////////////////////

11 Min 1.5 Mi Stairclimber

Seated Db Press: 50 X 7; 55 X7, X 5, X 5 (drop2 45 X3): 45 X 5

Declined Wieghted Crunch: 25 X 20, X 10, X 8

Db Laterals.......
Rear: 20 X 8, X 7, X 5 (drop2 17.5 X 4); 17.5 X 7
Front: 25 X 8, X 8, X 6; 20 X 5
Side: 25 X 7, X 7; 20 X 7, X 8

gympunk
02-25-2006, 09:28 PM
////////// Bi's //////////////////

11min. 1.45 Mi Stairclimber

Inclined Db Curls:
45 X 6, X 7; 47.5 X 7, X 5 (drop2 40 X 4)

Reverse Grip Ez Curls: 80 X 7, X 6, X 7, X 5

Wiegthed V-crunch: 25 X 12, X 10, X 8

Ez Curls: 100 X 7, X 5: 90 X 8, X 5

Oblique Crunch: X 12, X 10 , X 7

Behind/back Wrist Bb Curls: 100 X 10, X 7; 90 X 8, X 5

Ab-core Crunch: 60 X13, X 10, X 8

Thors Hammer Db:
25 X 8, 25 X 7 (drop2 20 X5), 25 X 6; 22.5 X 7, X 6

gympunk
02-26-2006, 05:10 PM
////////////// TRI'S /////////////

11 MIN.1.5 MI STAIRCLIMBER

WEIGHTED BENCH DIP: 65 X8; 75 X 7, X 8; 80 X 7, X 6

REVERSE GRIP CABLE PUSH DOWN:
90 X 7, X 5: 100 X 6 (drop2 80 X 5) 100 X 4 (drop2 80 X5)

HANGING LEG LIFTS: X 8, X 8, X 6

FRENCH DB XT: 70 X 8, X 8; 75 X 7, X 7

gympunk
03-02-2006, 09:13 PM
////////// Back //////////////////

12 Min. 1.55 Mi Stairclimber

1 Arm Db Row: 50 X 11; 65 X 9, X 7, X 6

Seated Row: 120 X10; 140 X 8, X 8, X 6

Wieghted Decline Crunch: 25 X 16, X 9, X 10, X 6

Pull Down/med Grip: 110 X 9, X 7; 100 X10; 110 X 6

Wieghted V-crunch: 25 X 13, X 10, X 9

Sumo/deads
(no Touching Ground Btwn Reps & 2 Sec Static Hold@max)
140 X 8, X 7, X 7, X 5

gympunk
03-04-2006, 07:51 AM
//////// TRAPS, YESTERDAY /////////////

10 MIN 1.35 MI STAIRCLIMBER

DB SHRUGS:
60 X11 (drop2 40 X7); 70 X9; 75 X8; 80 X 8, X 6

OBLIQUE CRUNCH: X10, X 8, X 7

SMITH MACHINE SHRUGS (2SEC HOLD@MAX)....
BEHIND/BACK: 140 X 7, X 6: 120 X 8, X 8, X 5
FRONT/CLOSE GRIP: 180 X 8, X 6: 160 X 9, X 6

WEIGHTED V-CRUNCH: 25 X 15, X 12, X 9

gympunk
03-05-2006, 08:46 AM
///////// Chest ///////////

10 Min 1.3 Mi Stairclimber

Inclined Db Press: 60 X 10; 65 X 7; 70 X 6, X 5; 60 X 7

Weighted Declined Crunch: 25 X 15, X 12, X 7

Flat Db Press: 75 X 9, X 7, X 7, X 5

Declined Bb Bench: 120 X 8, X 7, X 6; 110 X 9

V-crunch: X 12, X 12, X 8

gympunk
03-09-2006, 01:37 PM
/////////////// Today @ Lunch ////////////////////////

11 Min 1.5 Mi Stairclimber

Declined Weighted Crunch: 25 X 15, X 12, X 10, X 11

Dip Station Leg Lifts: 3 Sets X 10

5 Min .7 Mi Stairclimber
/////////////////////////////////////////////////////////////////

gympunk
03-11-2006, 06:19 AM
///////////// Bi's //////////////////////////

11 Min 1.5 Mi Stairclimber

Inclined Db Curls: 40 X 10; 45 X7, X 6, X 5; 40 X 8

Reverse Grip Ez Curl: 85 X 8, X 6; 75 X 7, X 7

Weighted V-crunch: 25 X 15, X 11, X 10, X 10

Thors Hammber Db: 25 X 8, X 8; 22.5 X 8, X 6

Hanging Leg Lifts X 10, X 12, X 7

Ez Curls: 95 X 8, X 6; 85 X 7, X 6

Oblique Crunch: 3 Sets X 10

BEHIND BACK BB/WRIST CURL: 95 X 14, X 11, X 9

gympunk
03-12-2006, 01:45 PM
//////////// Legs ///////

11 Min 1.55 Mi Stairclimber

Seated Press: 270 X10; 320 X 7, X 7; 340 X 6, X 5

Quad Xt Mach: 115 X 11; 130 X 10; 145 X 8, X 7

Lying Ham Mach:
90 X 8; X 6 (drop2 70 X 7), X 4 (drop2 70 X5); 70 X 7

Dip Station Leg Lifts: 3 Sets X 10

Hack Quats: 200 X 9, X 8; 220 X 8, X 6

gympunk
03-14-2006, 08:16 PM
////////// DELTS //////////////

11 MIN 1.45 MI STAIRCLIMBER

SEATED DB PRESS:
50 X10; 60 X 6 (drop2 37.5 X 5), X 4 (drop2 X 5);55 X 5; 50 X 7

DIP STATION LEG LIFTS: X 13, X 10, X 9

DB LATERALS......
REAR/DELTS: 20 X 10, X 7; 17.5 X 8, X 8
SIDE: 25 X 8, X 7, X 7 (drop2 17.5 X 6)
FRONT: 25 X10, X 8, X 8, X 6

OBLIQUE/CRUNCH: X 12, X 10 ,X 8, X 7

gympunk
03-18-2006, 12:58 PM
////////// BACK ////////////

11 MIN. 1.45 MI STAIRCLIMBER

1 ARM DB ROWS: 60 X 9, 65 X 8; 70 X 7, X 7

CABLE PULL DOWNS (MED/WIDE GRIPS);
110 X 9, X 7(drop2 80 X7), X 6 (drop2 80 X 7); 120 X 4 (drop2 100 X4)

WIEGHTED DECLINE CRUNCH: 25 X 15, X10, X10, X 8

SUMO/DEADS: 160 X 7, X 6, X 5, X 5

CLOSE PARELLEL GRIP PULL UPS: X 9, X 7, X 6

gympunk
03-19-2006, 11:47 AM
///////// Chest //////////////

12 Min 1.45 Mi Stairclimber

Inclined DB Press: 50 X 13; 65 X 8; 70 X 5, X 4; 60 X 8

Wieghted V-Crunch: 25 X 12, X10, X 8, X 7

Flat DB Press: 75 X 8; 80 X 7, X 5; 70 X 8

Oblique Crunches: 3 Sets X 10

Straight Arm DB Pullover: 75 X 9, X 7, X 6

Declined BB Press:
120 X 6; 110 X 7, X 8; 120 X 7 (drop2 90 X 8)

gympunk
03-22-2006, 02:14 PM
/////////////////// Today @ Lunch /////////////////////

12 Min. 1.57 Mi Stairclimber

Weighted V-crunch: 25 X 18, X 14, X 13, X 10

(fast) Push Ups: X 20, X 17, X 14, X 12

////////////////////////////////////////////////////////////

Jesin
03-22-2006, 02:36 PM
Strong past few sessions...GJ

gympunk
03-23-2006, 09:57 PM
Strong past few sessions...GJ
THANKS!

////////////// TRAPS/TRI'S ////////////////

11 MIN 1.5 MI STARICLIMBER

FRENCH DB XT: 55 X 15; 75 X 8, X 7; 80 X 7 X 5

DB SHRUGS: 55 X 13; 65 X 10; 80 X 8; 85 X 7, X 5

SMITH MACHINE SHRUGS......
BEHIND/BACK: 140 X 6, X 5; 120 X 7, X 6, X 5
FRONT/CLOSE GRIP: 180 X 7, X 6; 200 X 6, X 5; 180 X 7

WIEGHTED V-CRUNCH: 35 X 12, X 10, X 8, X 7

REVERSE GRIP PUSH DOWN: 80 X 9, X 8, X 8; 90 X 6

HANGING LEG LIFTS: X 8, X 7, X 8

WEIGHTED BENCH DIP: 90 X 10, X 7, X 5

gympunk
03-26-2006, 08:54 AM
//// YESTERDAY-- DELTS /////////////

9 MIN 1.1 MI STAIR MASTER

SEATED DB PRESS: 55 X 9, X 7; 60 X 7, X 6, X 5

WIGHTED DECLINED CRUNCH: 25 X 15; X 11, X 8

DB LATERALS (2 SEC STATIC HOLD @ MAX).........
REAR: 20 X 9, X 8, X 6: 17.5 X 10, X 6
SIDE: 25 X 8, X 8, X 6 (drop2 17.5 X 11)
FRONT: 25 X 10, X 9, X 9

OBLIQUE CRUNCH: X 12, X 10, X 7

SMITH MACH. FRONT / MILITARY PRESS:
110 X 9, X 8, X 6, X 6

gympunk
03-26-2006, 11:05 AM
//////////// BI'S /////////////////

11 MIN. 1.55 MI STAIRCLIMBER

INCLINED DB CURLS:
45 X 8, X 6; 47.5 X 7, X 4 (drop2 37.5 X 5)

REVERSE GRIP EZ CURL: 80 X 8, X 7, X 6, X 6

WEIGHTED V-CRUNCH 25 X 14, X 12, X 10

DIP STATION LEG LIFTS: X 13, X 12, X 8

BI'S EZ CURL: 100 X 7, X 7, X 5:80 X 8, X 6

THORS HAMMER DB'S: 25 X 10, X 8: 22.5 X 8, X 6

V-CRUNCHES X 10, X 10, X 7

BEHIND/BACK BB WRIST CURLS: 90 X 10, X 8, X 7

damn y_all
03-26-2006, 12:01 PM
nice Bi workout session bro'!! you pushed some solid #'s !!

gympunk
03-28-2006, 10:09 PM
/////////////// Back /////////////////////

11 Min 1.45 Mi Stairmaster

Seated Row: 120 X 8, X 7: 130 X 7, X 8

Cable Pull Downs Med/wide:
110 X 9, X 7: 120 X 7, X 6

1 Arm Db Rows: 70 X 7, X 8, X 6

Oblique/crunch: 3 Sets Apprx 10

Ab-core Crunch: 55 X 9, X 8, X 11

Sumo Deads: 160 X 6, X 5, X 4, X 4

Row/pulldown Machine: 140 X 10: 160 X8: 180 X 8, X 6

gympunk
03-29-2006, 06:47 PM
////////////////// Chest //////////////

11 Min. 1.4 Mi Stairclimber

DB Bench: 60 X 13: 75 X 7, X 6, X 6: 80 X 5, X 5
(Fast Push Ups In Between Sets)

Inclined DB Press: 60 X 9: 65 X 7, X 6: 60 X 6

Oblique Crunch: X13, X 10, X 8

Declined BB: 110 X 10: 120 X 8, X 8, X 5: 90 X 9

Hannging Leg Lifts: X12, X 8, X 9

gympunk
04-01-2006, 08:19 AM
/////////// TRAPS/ TRI'S /////////////////////

11 MIN. 1.45 MI STAIRCLIMBER

FRENCH DB XT: 60 X 15: 75 X 8, X 7: 80 X 7, X 5

DB SHRUGS: 70 X10: 75 X 8, X 6: 80 X 6, X 6

REVERSE GRIP CABLE PULL DOWNS:
80 X8; 80 X6 (drop2 60X5), X 6 (drop X5), X5 (drop X4)

SMITH MACHINE SHRUGS.......
BEHIND/BACK: 140 X 7, X 6: 120 X 6, X 5: 90 X 11
FRONT/CLOSE GRIP: 200 X 6, X 4: 180 X 7, X 5, X 5

OBLIQUE/CRUNCH: X 13, X 10, X 8

WIEGHTED DECLINE CRUNCH: 25 X17, X 12, X 10

WIEGHTED BENCH DIP: 80 X 10, X 9, X 8

STANDING SHRUG MACH (SIDE BARS): 180 X 8, X 7, X 6

gympunk
04-01-2006, 03:51 PM
////////// Delts ///////////////

11 Min. 1 5 Mi Stairclimber

Seated Db Press: 55 X 13: 65 X 7, X 6, X 4 (drop2 45 X 7)

Declined Wieghted Crunch: 25 X 20: 35 X 12, X 9, X 7

Db Laterals (2 Sec Static Hold @ Max)....
Rear Delts: 20 X 9, X 8, X 5: 17.5 X 7, X 5
Front: 25 X 10, X 8: 27.5 X 7, X 6
Side: 25 X 8, X 7: 27.5 X 6, X 4 (drop2 17.5 X5)

V-crunch: X 12, X 14, X 8, X 6

gympunk
04-02-2006, 05:34 PM
12 Min 1.6 Mi Stair Climber

Ab-core Curnch Mach. 65 Lbs, 4 Sets @ 10 Reps

Wieghted V-crunch: 25 X 17, X12, X10, X10

gympunk
04-04-2006, 09:39 PM
////////////// LEGS ///////////////////

11 MIN 1.45 MI STAIRCLIMBER

SEATED PRESS: 270 X 10: 340 X 7, X 7, X 6: 270 X 9

QUAD XT MACH: 115 X 11: 130 X 8, X 8: 145 X 7

LAYING/HAM MACH: 90 X 8, X 6 (drop2 70 X5): 70 X 8, X 6

DIPSTATON LEG LIFTS: X 14, X 13, X 8

HACK/SQUAT MACH: 230 X 8, X 7, X 7, X 6

STANDING/CALF RAISES: 180 X 8, X 5: 160 X 8, X 7

Jesin
04-05-2006, 06:32 AM
Nice workouts bro...looking good

gympunk
04-08-2006, 07:57 AM
Thanks Jesin!

Here's acouple quick Bi pics from today!

damn y_all
04-08-2006, 02:04 PM
solid gunz there 'punk! sweet peak!

gympunk
04-08-2006, 06:18 PM
///////////// Bi's //////////

9 Min. 1.15 Mi Stairclimber

Inclined Db Curls: 45 X 7: 47.5 X 6, X 6: 45 X 7

Reverse Grip Ex Curl: 80 X 8, X 6, X 6: 90 X 6, X 5

Wieghted Crunch: 25 X 14, X 12, X 11

Thors Hammer Db: 25 X 8, X 7, X 6: 22.5 X 8, X 7

Oblique Crunch: 4 Sets X 10

Ez Curl: 100 X 8, X 6, X 6, X 5

gympunk
04-09-2006, 05:04 PM
////////////// Back /////////////////

10 Min 1.3 Mi Stairclimber

Seated Row:
100 X 9: 120 X7 (drop2 100 X 5), X6: 130 X 6, X 5

Med Grip Pull Downs: 110 X 8, X 6, 120 X 5, 110 X 6

1 ARMED DB Rows: 70 X 8, X 6: 65 X 8, X 7

Oblique Crunches: X 12, X 10, X 8

AB-CORE CRUNCH: 65 LBS 3 SETS X 10

SUMO DEADS: 160 X6, X5, X 5, X 4

CLOSE PARALLEL GRIP PULL UPS: X 5, X 6, X 4

gympunk
04-11-2006, 09:31 PM
/////////// Chest /////////////

11 Min. 1.45 Mi Stairclimber

Inclined DB Press: 45 X 15: 65 X9: 70 X 7, X 5: 60 X 7

Declined Weighted Crunch: 25 Lbs, 3 Sets X 10

Flat DB Press: 75 X 7: 80 X 7, X 6, X 4: 65 X 7

Ab-core Crunch: 70 Lbs, 3 Sets X 10

Declined BB: 120 X 9: 130 X 7, X 5: 120 X7: 110 X 5

gympunk
04-12-2006, 07:09 PM
////////// Traps/delts //////////

11 Min 1.5 Mi Stairclimber

Seated DB Press: 50 X 13: 65 X 6: 60 X 6, X 5, X 4

DB Shrugs: 50 X12: 65 X 8: 75 X6: 85 X 7: 90 X5

Smith Machine Shrugs......
Behind/Back: 140 X 6, X 5: 120 X 7, X 6, X 5
Front/Close Grip: 180 X 6, X 5: 160 X 7, X 5, X 5

Oblique/Crunch: X13, X 10, X 10

DB Laterals......
Rear: 20 X 8, X 6: 17.5 X 8, X 7
Front: 27.5 X 8, X 7, X 7
Side: 27.5 X 7, X 6, X 6

Weighted V-Crunch: 25 Lbs 3 Sets X 10

Dip Station Leg Lifts: X 14, X 10, X 8

gympunk
04-13-2006, 08:56 PM
////////// Tri's ////////////////

10 Min . 1.5 Mi Stairclimber

French Db Xt: 60 X 16: 75 X 10: 80 X 8: 85 X 8, X 6

Ab-core Crunch Mach: 70 Lbs 3 Sets X 10

Reverse Grip Push Down: 60 X 9: 70 X 7, X 6, X 6, X 5

Weighted Decline Crunch: 25 X 15, X 12, X 9: 0 Lbs X 10

Weighted Bench Dips: 85 X 8, X 7, X 8, X 6

gympunk
04-20-2006, 09:00 PM
/////////////////// BI'S YESTERDAY //////////////

10 MIN STAIR CLIMBER

INCLINED DB CURL: 47.5 X 7, X 6, X 4: 42.5 X 7

DB SHRUGS: 47.5 X 12: 75 X 7, X 7: 80 X 6

REVERSE GRIP EZ CURL: 90 X 7, X 5, X 5

OBLIQUE CRUNCH: 3 SETS X 10

SMITH MACHINE SHRUGS....
BEHIND/BACK: 140 X7, X 5: 120 X 8, X 6, X 4
FRONT/CLOSE GRIP: 180 X 7, X 7, X 5, X 4

DIP STATION LEG LIFTS: 3 SETS X 10

EZ CURLS: 100 X 8, X 6, X 5, X 5

V-CRUNCHES 3 SETS X 10

THORS HAMMER DB: 25 X 9, X 8, X 8, X 6

BEHIND/BACK BB WRIST CURLS: 90 X 12, X 8, X 6

/////////////////// TODAY/DELTS /////////////////

10 MIN 1.5 MI STARICLIMBER

SEATED DB PRESS:
55 X 7(drop2 37.5 X5): 60 X 6 (37.5 X5), X 5: 50 X 8

WEIGHTED DECLINED CRUNCH: 25 X 15, X 10, X 7

DB LATERALS......
REAR: 17.5 X 10: 20 X 8, X 6, X 7
FRONT: 27.5 X 10, X 8, X 7: 25 X 8
SIDE: 27.5 X 7, X 7, X 5: 25 X 5

WEIGHTED DECLINED CRUNCH: 27.5 3 SETS X 10

SMITH/FRONT MILITARY PRESS: 90 X7: 110 X 5, X 5

gympunk
04-22-2006, 04:41 PM
//////////////////// Tri's ///////////////

9 Min 1.25 Mi Stairclimber

Seated French Db Xt: 55 X 21: 85 X 11, X 8: 75 X 10, X 7

V-crunches: 3 Sets X 10

Reverse Grip Push Down: 90 X 9: 80 X 7: 70 X 8, X 7

Hanging Leg Lifts: 3 Sets X 8

Weighted Bench Dips: 80 X 9, X 7, X 7

Weighted Declined Crunch: 25 X 20, X 12, X 10

Close Grip/tri Push Ups: 3 Fast Sets X 10

gympunk
04-23-2006, 04:07 PM
////////////// BACK ////////////////

10 MIN 1.45 MI STAIRCLIMBER

SEATED ROW:
100 X13: 120 X 7 (drop2 100 X5), X 6: 130 X 4 (drop2 100 X5)

MED GRIP PULL DOWN:
100 X 12: 120 X 7(drop2 100 X6), X 6 (drop2 100 X6), X 5

WEIGHTED V-CRUNCH: 25 X 15, X 12, X 11

1 ARM DB ROW: 75 X 7, X 6, X 6

SUMO/DEADS: 180 X 4, X 5, X 5, X 4

HIGH/ROW MACHINE: 140 X 14: 180 X 8, X 6, X 6

gympunk
04-25-2006, 07:17 PM
////////// Chest //////////////////

11 Min 1.65 Mi Stairclimber

Inclined Db: 60 X12: 75 X 3: 65 X 8, X 7, X 6

Oblique Crunch: X 13, X 9, X 10

Flat Db: 80 X 8, X 6, X 7, X 5

Dip Station Leg Lifts: 3 Sets X 10

Declined Db: 45 X 14: 55 X 11: 60 X 10, X 8, X 8

gympunk
04-27-2006, 09:06 PM
///////////// Bi's / Traps ///////////////

10 Min 1.45 Mi Stairclimber

Inclined Db Curls: 42.5 X 8, X 7: 47.5 : X 7, X 5

Oblique Crunch: X 12, X 10, X 8

Reverse Grip Ex Curls: 90 X 7, X 6, X 6, X 5

Smith Machine Shrugs (2 Sec Static Hold@max)....
Behind/back: 140 X 6, X 5: 120 X 9, X 8, X 8
Front/close Grip: 180 X 6, X 6: 160 X 8, X 7

Ez/curl: 100 X 7, X 6, X 5

Weighted V-crunch: 25 Lbs 3 Sets X 10

Thors Hammer Db:
27.5 X 5: 25 X 6: 22.5 X 7, X 6

V-crunch: 3 Sets X 10

gympunk
04-29-2006, 05:03 AM
/////////// LEGS ///////////////

10 MIN 1.5 MI STAIRCLIMBER

SEATED PRESS: 270 X 12: 320 X 9, X 7: 340 X 7, X 6

QUAD XT MACH: 130 X 10: 145 X 8, X 8, X 6

LAYING HAM MACH:
90 X 6, X 6 (drop2 70 X 4): 70 X 7, X 6

HACK SQUAT MACH: 140 X 10: 180 X 8: 200 X 8, X 7, X 7

gympunk
04-29-2006, 06:10 PM
12 Min. 1.75 Mi. Stairclimber

Weighted Declined Crunch: 35 X 12, X 10, X 10

Dip Station Leg Lfits: 3 Sets X 10

3 Min. 5 Mi. Stariclimber

gympunk
04-30-2006, 12:39 PM
//////// BACK /////////////

10 MIN 1.5M MI STAIRCLIMBER

PULL DOWNS:
100 X 13: 120 X 4 (drop2 100 X 7), X 5 (drop2 100 X5), X 4 (drop2 100 X4)

1 ARM DB ROWS: 65 X 8, X 7, X 7, X 6

WEIGHTED V-CRUNCH: 25 X 13, X 10, X 9

LATERAL/HIGH ROW MACH: 180 X 9: 200 X 7, X 6, X 6 (drop2 180 X 4)

CLOSE/PARALLEL & REG. MED PULL UPS: X 5, X 4, X5, X 5

gympunk
05-07-2006, 05:16 PM
/////////////////// Traps //////////////////

10 Min 1.45 Mi Stairclimber

Db Shrugs: 55 X 14: 70 X 10, 80 X 9, X 8: 90 X 7

Weighted Crunches: 25 Lbs 4 Sets X 10

Smith Machine Shrugs..........

Behind/back: 140 X 7, X 8, X 6: 120 X 8, X 8
Front/close Grip: 180 X 6, X 6, X 5: 140 X 9

Dip Station Lef Lifts: 3 Sets X 10

gympunk
05-10-2006, 07:41 PM
////////////////// Chest //////////////////

10 Min 1.5mi. Stairclimber

Inclined DB Press:
55 X11: 65 X 7, X 6: 60 X 8
(quick Push-ups Btwn Sets)

Oblique Crunch: X 13, X 10, X 9, X 7

Flat DB Press: 70 X10: 75, X 8, X 7, X 8

Ab-core Crunch: 70 Lbs 3 Sets X 10

Declined BB Bench: 110 X 10: 120 X 8, X 6: 110 X 8: 90 X 10

INCLINED DB FLYES: 37 X 14, X 10, X 8, X 7

gympunk
05-13-2006, 04:29 PM
////////////////// BACK /////////////////////////

10 MIN. 1 .5MI. STAIRCLIMBER

MED/WIDE GRIP PULLDOWN:
100 X12: 120 X 7 (drop2 100 X5), X5 (drop100X5), X5: 130 X5

HANGINIG LEG LIFTS: 3 SETS X 8

1 ARM DB ROW: 70 X7, X 7, X 6, X 5

WEIGHTED V-CRUNCH: 25 LBS 3 SETS X 10

SUMO/DEADS: 160 X6, X 5, X 5, X 4

SEATED ROW: 110 X 7, X 7, X 6

gympunk
05-16-2006, 07:19 PM
//////////////////// Delts ////////////////////////

10 Min 1.45 Mi Stairclimber

Smith/Mach Front Military Press:
90 X11: 120 X 7, X 4: 110 X 6, X 6

Seated DB Press: 60 X 6, X 4: 50 X 8, X 7, X 6

Ab-Core Crunch: 70lbs 4 Sets X 12

DB Laterals (2 Sec Static Hold @ Max).........
Rear: 17.5 X10: 20 X 9, X 8, X 9
Front: 27.5 X 7: 25 X 8, X 8, X 6
Side: 27.5 X6: 25 X 8, X7, X 7

WEIGHTED V-CRUNCH 25 LBS 4 SETS X 12

gympunk
05-18-2006, 09:06 PM
///////////////////// Traps ////////////////////

10 Min 1.45 Mi Stairclimber

DB Shrugs: 60 X 12: 75 X 9: 85 X 9: 90 X 8, X 6

Oblique/crunches: 3 Sets X 12

Smith Machine Shrugs..........
Behind/Back: 140 X 7, X 6, X 5: 120 X 8, X 9
Front: 170 X 8, X 6, X 6: 150 X 9, X 9

Dip Station Leg Lifts: 3 Sets X 10

gympunk
05-20-2006, 08:55 PM
/////// Bi's ////////////////////

10 Min 1.5 Mi Stairclimber

Inclined DB Curls: 40 X 8, X 7 , X 6, X 6

Weighted-V Crunch: 35 X 15, X 12 ,x 12, X 9

Reverse Grip EZ-curls: 80 X 8, X 7, X 7, X 6

Weighted Decline Crunch 25lbs 3 Sets X 10

EZ Curls: 90 X 8, X 8, X 6, X 6

Hanging Leg Lifts: 3 Sets X 10

Behind/Back Wrist Curls: 100 X 11, X 9, X 6: 80 X 8, X 7

Ab-core Crunch Mach: 70 X15, X 10, X 11, X 8

Thors Hammer Db: 25 X 8: 22.5 X 10, X 10, X 8

gympunk
05-21-2006, 10:02 PM
///////////// Chest ////////////////////

10 Min 1.35 Mi Stairclimber

Inlcined Db Press: 55 X10: 65 X 8, X 7: 60 X 7

Ab-core Mach 57 X 10, X 7, X 6: 45 X 10

Flat Db: 75 X 9, X 6:70 X 8, X 7, X7

Weighted Declined Crunch: 25 X 10, X 8, X 6

Declined Bb: 110 X 10: 120 X 8, X 6: 110 X 8

gympunk
05-22-2006, 08:02 PM
////////// BACK ////////////////////////

10 MI 1.5 MI STAIRCLIMBER

MED/GRIP CABLE PULL DOWN:
100 X 12: 120 X 7(drop2 100 X 5), X 6: 130 X 5, X 5

HANGING LEG LIFTS: 3 SETS X 7

1 ARM DB ROWS: 70 LBS 4 SETS X 7

OBLIQUE CRUNCH: 3 SETS X 10

WIEGHTED DECLINE CRUNCH: 25 LBS 3 SETS X 10

SUMO DEADS: 160 X 6, X 5, X 4: 140 X 8, X 7

AB-CORE CRUNCH: 70 LBS 3 SETS X 10

LATERAL HI-ROW MACH: 140 X 14:180 X 9, X 9, X 7