Gympunk's Journal!!!!

[gympunk]

Stair Master: 8 Minutes 1.05 Miles

French DB XT: 70 x20; 85 x10 x8; 75 x8 x7

Rope XT: 80 x12 x12; 90 x10 x8; 80 x8

Seated Calf Raise: 90 x12 x10; 110 x10 x10; 90 x8

Reverse Grip Pushdown: 90 x12; 100 x8

PushDown: 100 x10 x10

Overhead Rope XT: 50 x20; 60 x12 x12; 70 x8 x7

[gympunk]

BB Shrugs: 135 x20; 215 x6; 205 x6; 185 x9 x8 x5

Rear/Smith Shrugs: 105 x18; 175 x7 x6; 155 x9 x7

Seated Leg Press: 180 x15; 230 x14 x14; 280 x10 x8; (180?10 fast)

Inclined Rear DB Shrugs: 50s x11 x10; 42.5s x10

Dip Station Leg Crunch: 3 Sets x12

Seated DB Shrugs: 60s x10 x10 x8

[gympunk]

Declined BB Press: 135 x18; 205 x7 x5; 185 x7 x6 x5

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

Quad XT:115 x12 x15; 130 x12; 145 x10 x9 (drop 100 x6) x9 (drop 100 x5)

Flat DB Press: 85s x8 x6; 80s x8 x6 x6

Dip Station Leg Crunch: 3 Sets x10

Inclined DB Flys (fast): 42.5s x10 x10 x8

Pec Deck (fast): 80 x15; 90 x12; 100 x12

[gympunk]

Med Grip Pull Ups: x9 x7 x5 x5 x4

Cybex Low Row: 180 x12 x10; 230 x7 x7; 200 x9

Med Hammer Grip Lat Pulldown: 120x10; 140 x6 x5; 130 x6 (drop 100x5) x5 (drop 100 x4)

Hammer V-Squat: 230 x15; 280 x15; 320 x 12; 370 x12 x10 x10

Seated Row: 120 x10 x8; 100 x10

[gympunk]

Seated DB Press: 60s x8 x7 x7; 55s x7 x6

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

Stair Master: 8 Minutes 1.5 Miles

Side DB Flys (3 second static hold):

30s x10 x8; 27.5s x7 (fast reps >) x8 x7

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

Dip station Leg Crunches: x15 x12

V-Crunch: x15 x20 x12

[gympunk]

Inclined DB Curls: 45s x10; 47.5s x8 x7; 45s x8

Reverse Grip EZ Curls: 90 x8 x7 x7 x7

Thors Hammer DB: 27.5s x10 x10 x8; 30s x12 x8

Laying Ham Curls: 70 x10; 90 x8; 70 x8; 90 x7; 80 x6 (drop 70 x5); 90 x4 (drop 70 x4)

EZ Curls: 110 x5 x5; 90 x7 x7

Dip Station Leg Crunches: x20 x20 x12

1 Arm Cable Curls: 50 x10 x10 x8 ea.

[gympunk]

BB Shrugs: 135 x18; 205 x7 x6; 185 x7 x6; 175 x8

Inclnd Rear DB Shrugs: 47 x12; 55 x11 x10 x8; 45 x9

Stair Master: 8 Minutes 1.2 Miles

Smith/Rear Shrugs: 155 x12 x10 x8; 105 x13

Seated Calf Raise: 90 x12 x10; 110 x10 x8 x8; 90 x10

Seated DB Shrugs: 60s x11 x10 x8; 45s x7

[gympunk]

Rope XT: 80 x15; 110 x10; 90 x12; 80 x10

French DB XT: 75 x12; 85 x9 x8; 75 x9

Seated Leg Press: 180 x15; 230 x12 x10; 270 x10 x8 x8 (drop2 180 x10)

V-Crunch: x20 x20 x12

Reverse Grip Push Down: 90 x12; 100 x10; 90 x10; 100 x7 (drop2 60 x8)

Stair Master: 8 Minutes 1.09 Miles

Overhead Rope XT: 60 x18 x12; 70 x10 x9 (drop2 50 x7)

[gympunk]

Declined BB: 135 x15; 205 x7 x6; 185 x7 x6

Inclined DB: 65s x8 x6; 70s x7 x6; 55xs x8

Stair Master: 8 Minutes 1.09 Miles

Quad XT: 115 x15;130 x12;145 x10 x9 (100 x6) x9 (100 x5)

Flat BB: 195 x7; 175 x7 x6 x6 x6

V-Crunch: 3 sets x12

Inclined DB Flys (fast): 40s x10 x8; 37.5s x10 x7

[gympunk]

Pull Ups (med grip): x8 x6 x6 x4

Cybex Low Row: 180 x11 x10; 230 x7; 215 x9

Lat Pulldowns (med hammer grip): 110 x12; 140 x7; 130 x6 x6 (drop 100 x6)

Stair Master: 5 Minutes .75 Miles

Laying Ham Curls: 70 x8; 90 x9; 70 x10; 90 x8; 80 x7 (drop 50 x6)

1 Arm DB Rows: 70 x 8 x6 x6 ea.

Seated Row: 120 x9; 110 x9; 100 x9

Eagle Lat Pulldown Mach: 170 x7 x7 150 x6

[gympunk]

Quick Workout-------


Smith Shrugs: 105 x20; 195 x 9 x7; 175 x10 x8 x6

Inclined Rear DB Shrugs: 50s x12; 55s x10 x9; 50s x 9 x8

Weighted V-Crunch: 25 LBS x 20 x12 x12

DB Shrugs: 80s x9 x7; 75s x 8 x7; 70s x8

Rear / Smith Shrugs: 105 x15; 175 x9 x8; 155 x8 x8 x7

[gympunk]

Seated DB Curls: 45s x10; 50s x8; 55s x7 x6; 50s x7

Rvrs Grip EZ Curls: 90 x9 x8 x7 x7

Olbique Crunch: x12 x8 x8

Thors Hammer DB:30s x12 x10; 27.5s x10 x8; 25s x10 x10

Hammer V-Squat: 230 x20 x20; 280 x20; 320 x17; 410 x15; 460 x7; 230 x12 (fast)

Close Grip EZ Curl: 90 x9 x8 x8

Inclined DB Curls: 40s x10 x8 x7

[gympunk]

Seated DB Press: 55s x10 x7 x7 x7 x7

Incilned Rear DB Flys: 30s x8 x7; 27.5s x10 x8; 25s x10 x8

Seated Calf Raise: 90 x12; 110 x10 x8; 90 x10

Seated DB Flys: 30s x9 x7; 27.5s x9 x8; 25s x10

Front BB Raise: 70 x8 x7; 60 x10 x8 x8

Standing Calf Raise: 140 x12 160 x10 180 x10

[gympunk]

Rope XT: 80 x12; 90 x9; 80 x10; 90 x8 (drop 60 x8)

1 Arm DB XT: 45 x7 x7; 42.5 x8 x6 ea.

Reverse Grip Push Down: 100 x12; 110 x8; 100 x10; 110 x7 (drop 80 x10)

Stair Master: 8 Minutes 1.15 Miles

Laying Ham Curls:

70 x10; 90 x8 x7; 80 x8; 70 x8 x7 (drop2 50 x6)

Overhead Rope XT: 60 x20; 70 x12 x10; 60 x10

Dip Station Leg Crunches: x20 x12 x12

[gympunk]

Declined BB: 185 x9; 205 x7; 185 x7 x6; 165 x9

Inclined DB: 65s x9; 70s x7 x6 x6; 60s x8

StairMaster: 8 Minutes 1.2 Miles

Flat DB: 90s x8 x6; 80s x7 x7; 70s x7

Inclined DB Flys: 37.5s x9 x10 x8

[gympunk]

Seated DB Shrugs: 55s x12; 65s x10 x10 x8

V-Crunch: 2 sets x12

Rear/Smith Shrugs: 105 x19; 155 x10 x10; 145 x9 x10

Dip Station Leg Crunch: 3 Sets x12

Stair Master: 7 Minutes 1 Mile

BB Shrugs: 135 x15; 185 x9 x8 x6; 165 x10

Quad XT: 100 x15; 115 x15; 130 x12; 145 x12 x10 (drop2 100 x7) x10 (drop2 85 x7)

Inclined Rear DB Shrugs: 47.5s x10 x9; 45s x7

[gympunk]

Med Grip Pull Ups (good form!): x7 x5 x6 x5

Cybex Low Row: 180 x11 x10; 230 x7; 210 x8 x7

1 Arm DB Rows: 65 x10 x8; 75 x7 x6 ea.

Seated Leg Press: 230 x12; 280 x12 x10; 320 x10 x8 (drop2 230 x10)

Med Hammer Grip Lat Pull Downs: 110 x12; 140 x7 x6; 130 x7 x6 (drop2 100 x8)

Seated Row: 120 x9; 110 x9; 100 x9

[gympunk]

Seated DB Curls: 45s x10; 50s x8; 55s x7 x5; 50s x7

Reverse Grip EZ Curls: 70 x10 x8 x8 x7

Thors Hammer DB: 30s x10 x8; 27.5s x10 x8 x6 (drop2 22.5s x8)

Weighted V-Crunch: 25 LBS x20 x12 x12 x10

Seated Calf Raise: 90 x11 x10; 110 x10 x10

Standing Calf Raise: 160 x12; 200 x10; 220 x8

EZ Curl: 110 x6 x5; 90 (close grip) x7 x6 x6

V-Crunch: 3 sets x12

Rear BB Wrist Curls: 100 x12 x10 x8

Inclined DB Curls: 40s x10 x8 x6

[gympunk]

Seated DB Press: 55s x10; 65s x7 x6; 60s x6 x6

Inclined Rear DB Flys: 30s x9 x8; 27.5s x9 x10; 25s x10 x9

V-Crunch: x15 x12 x10

Laying Ham Curls: 70x10; 90x8;;100x7; 90x7 (drop 50 x8) x5 (drop 70 x5)

Seated Ham Curls: 85 x15; 100 x10; 115 x8 (drop 85 x9)

Front DB Flys: 35s x10 x8 x7; 30s x10 x7

Oblique Crunch: x 12 x10 x10

Seated Side DB Flys: 27.5s x8 x7; 25s x10 x8 x7

Stair Master: 7 Minutes 1 Mile

[gympunk]

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

Rear/Smith Shrugs: 105 x20; 165 x9; 175 x9 x8; 155 x9

Stair Master: 8 Minutes 1.27 Miles

V-Squat Machine: 230 x15; 280 x15 x12; 320 x15 x15; 370 x12 x10

Inclnd Rear DB Shrugs (fast): 47.5s x13 x11 x10

Seated Shrugs (fast): 55s x11 x10 x10

[gympunk]

Cybex Low Row: 180 x13 x10; 230 x7 x6; 210 x8

Med Grip Pull Ups: x8 x7 x6

Lat Pulldown:120 x13; 140 x6 x6; 120 x10; 140 x6

Stair Master: 7 Minutes 1.05 Miles

Seated Row: 120 x9 x8; 110 x9 x9

1 Arm DB Rows: 75 x8 x7 x6

Oblique Crunches: x10 x8 x8

Sumo Deads: 140 x8 x7 x6

Dip Station Leg Crunches: x20 x15 x12

[gympunk]

Seated DB Curls: 42.5s x9; 50s x7 x6; 55s x6 x5

Reverse Grip EZ Curls: 90 x8 x7; 70 x9 x10 x8

Weighted V-Crunch: 25 LBS x20 x14 x14 x12

Thors Hammer DB: 30s x8; 27.5s x8; 25s x11 x10 x8

Seated Leg Press:230 x15; 280 x15; 320 x12 x10; 370 x10 (drop 280 x10)

Inclined DB Curls (fast): 40s x10; 37.5s x9 x8

V-Crunch: 3 sets x 15

Close Grip EZ Curls: 90 x6; 80 x7; 60 x8

[gympunk]

Seated DB Press: 60s x9; 65s x6 x6; 55s x7 x6

Inclined Rear DB Flys: 30s x8; 25s x9 x9 x8; 22.5s x12 x10

Quad XT: 115 x17; 130 x15; 145 x10 x9 (drop2 100x7); 160 x8 (drop2 100 x6); 145 x7 (drop2 85 x7)

Oblique Crunches: x10 x8 x7

Front DB Flys: 35s x10 x8; 32.5s x10 x8 x8

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

[gympunk]

Flat BB: 135 x14 (fast); 185 x8; 205 x6 x4; 185 x6 (drop 155 x5)

Inclined DB Press: 70s x9 7 x7; 60s x8 x7; 50s x8

V-Crunches: x15 x12 x12 x20

Hammer V-Squat: 230 x15; 280 x15; 320 x13 x12; 370 x12 x10

Stair Master: 5 Minutes .77 Miles

Declined DB Flys/Press: 45s x15; 50s x11 x11 x9

Inclined DB Flys: 40s x12 x10 x8

[gympunk]

BB Shrugs: 135 x16; 205 x 7 x8 x6; 185 x7 x8

Smith/Rear Shrugs: 105 x19; 175 x9 x7; 155 x10 x7

Seated Calf Raise: 90 x12; 110 x10 x9; 90 x10

Standing Calf Raise: 180 x12; 200 x9; 180 x10

Inclined Rear DB Shrugs: 50s x13 x11 x1;0 40s x10

Seated DB Shrugs: 60s x10 x10 x8; 50s x10 x9

Stair Master: 5 Minutes .75 Miles

[gympunk]

Cybex Low Row: 180 x12 x10; 230 x9; 250 x8 x6 x6

Med Grip Pull Ups (good form!): x7 x6 x5

Seated Row: 130 x9 x8 x7 x8 (drop2 100 x6)

Seated Leg Press:230 x15; 280 x12; 320 x10 x10; 370 x10 x8 (drop180x10)

Lat PullDown: 100 x17; 140 x6; 130 x7 x6; 120 x8

Weighted Decline Crunch: 20 LBS x12 x10 x10

Hammer Grip Pull Ups: x7 x6 x5

Cybex Hammer Lat PullDown: 150 x10; 170 x8; 190 x6

[gympunk]

Inclined DB Curls: 45s x10 x8 x8 x7

Rope XT: 100 x12 x10 (drop 80 x5); 80 x12 x10

French DB XT: 80 x12; 85 x10; 90 x8; 80 x10

Thors Hammer DB: 27.5s x12 x12 x10 x8

Close Grip EZ Curls: 100 x6 x5 x5

Reverse Grip Push Down: 100 x11 x10 x10

Lying Hamm Curls: 70x10, 100x7, 90x10, 80x8(drop50x5), 90x5 x5(drop50x7)

1 Arm Cable Curls: 60 x9 x8; 50 x8 x8 ea.

Overhead Rope XT: 60 x20; 80 x11 x11

StairMaster: 5 Minutes .75 Miles

Weighted Bench Dips: 90 x10; 100 x8 x7

Reverse Grip EZ Curls: 80 x8 x7 x7

[gympunk]

Seated DB Press: 60s x8; 65s x6; 60s x6 x6; 55s x8

V-Crunch: 4 sets x 20

Inclined Rear DB Flys: 30s x10 x7; 27.5s x10 x8; 25s x11 x8

Quad XT: 100 x15 115 x15; 130 x12; 145 x10(drop 100 x7) x10 (drop 85 x5);130 x10 (drop 85 x7)

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

Weighted V-Crunch: 25 LBS 3 sets x 15

StairMaster: 7 Minutes .77 Miles

Front BB Raise: 70 x7; 60 x8 x6

Cybex Seated Press: 130 x10 x11; 110 x9

[gympunk]

Flat BB Bench: 205 x5; 185 x7 x6; 165 x8 x5

Inclined DB Press: 70s x7 x5; 65s x6; 60s x8 x7

Seated Calf Raise: 90 x12; 110 x11 x8; 90 x10 x9

Declined BB: 175 x7 x5; 155 x8 x6 x6

Stair Master: 8 Minutes 1.2 Miles

Inclined DB Flys (fast): 37.5s x10 x10 x8

[gympunk]

Inclined DB Curls: 45s x10 x7; 42.5s x8 x8

V-Crunch: 3 Sets x15

Reverse Grip EZ: 80 x8 x7 x9; 70 x9

Thors Hammer DB: 30s x10 (drop 20 x8); 27.5s x8 x8 (drop 20x8); 25s x10

Seated Calf Raise: 90 x12; 110 x11 x10; 90 x10

Seated DB Curls: 50s x7 x6; 45s x7; 40s x8

Close Grip EZ Curls: 80 x8 x8 x6

[Sandguy]

In on page 35! Nice looking workouts man, this is the oldest journal I've seen. Way to stay with it!

[gympunk]

*** Light workout = Sore back! ***

Smith Front Shrugs: 105 x20; 155 x12 x10; 175 x9 x8

Inclined Rear DB Shrugs: 45s x13; 50s x12 x12 x12

Stair Master: 7 Minutes 1.08 Miles

Quad XT:115 x13 x15 x12; 130 x13;145 x10x10(drop 100x8)x10(drop 85 x7)

Seated DB Shrugs: 55s x12 x10 x10 x9

Dip Station Leg Crunches: x20 x20 x15

Smith Rear Shrugs: 105 x18; 155 x10 x10 x9

[gympunk]

** Sore Back Still = A little light Workout! **

Stair Master: 9 minutes 1.4 Miles

Rope Push Down: 80 x12; 100 x9; 90 x9; 80 x10 (drop2 60 x10)

1 Arm DB XT: 42.5 x8 x8 x7; 40 x8 x7 ea.

Reverse Grip Push Down: 100 x9 x9 90 x10 x9

Laying Ham Curls: 70 x10 x8; 80 x9 x9; 90 x7 x7 (drop 50 x10)

Weighted V-Crunch: 25 LBS 3 sets x10

1 Arm DB Skull Crushers: 42.5 x8 x8 7; 40 x7 x6 ea.

[gympunk]

** Back STILL a little sore = Lighter workout! **

Med Grip Pull Ups: x9 x7 x7 x5

Cybex Low Row: 180 x10 x9 x9 x7

Med Hammer Grip Lat Pulldowns: 120 x10; 130 x8 x7; 140 x6 x5 (drop 100 x6)

Hammer V-Squat: 230 x20; 280 x20 x20; 320 x20 x17; 370 x17 x15

V-Crunch: x20 x15 x12 x10

Hammer Grip Pull Ups: x9 x7 x5

Laying T Bar Row: 70LBS x7 x7 x7 (drop 45 x8)

Dip Station Leg Crunch: x20 x12

[gympunk]

Declined BB: 215 x5; 205 x6 x5; 185 x6; 165 x7

Flat DB Press: 85s x7 x6; 75s x7 x6 x5

Seated Calf Raise: 90 x13; 110 x11 x10 x9; 90 x10

Stair Master: 7 Minutes 1.13 Miles

Inclined BB: 165 x5; 155 x5; 145 x6 x5; 135 x6

Inclined DB Flys (fast): 37.5s x 12 x11; 40s x10 x8

[gympunk]

Cybex Seated Press: 90 x15; 140 x7 x5; 120 x9 x7

Inclnd Rear DB Flys: 27.5s x 12 x10 x9; 25s x10 x8; 22.5s x10

Seated Leg Press: 180?20; 230?17x15; 270?12; 320?12x9 (drop 180?10)

Side DB Flys: 27.5s x10 x9 x7; 25s x9 x8

V-Crunch: 4 sets x12

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

Dip Station Leg Crunch: 3 sets x12

[gympunk]

Inclined DB Curls: 37.5s x12 x9; 42.5s x9 x8; 45s x8

Reverse Grip EZ: 80 x8 x7 x7 60 x10 x9

Thors Hammer DB: 30s x10 x8; 27.5s x10 x8 x8 (drop2 22.5s x8)

Weighted V-Crunch: 25 LBS x20 x12 x10

Quad XT: 125 x15 x13; 145 x12 x10;160 x10 (drop 85 x8) x8 (drop 85 x7)

Cable 1 Hand Curls: 60 x9; 50 x10 x8 x8 ea.

Rear BB Wrist Curls: 110 x12 x10 x10 x9

Close Grip EZ Curls: 80 x8 x7 x6

Dip Station Leg Crunch: x15 x10 x10

[Sandguy]

That bicep day looks crazy, have you been doing bi's by themselves for a while? Notice any different results since you've been training them alone?

Very nice workout btw.

[gympunk]

BB Shrugs: 137 x17; 205 x7 x5; 185 x8 x6 (drop 135x8)

Inclined Rear DB Shrugs: 55s x12 x10; 50s x11x 10; 45s x10

Stair Master: 11 Minutes 20 Seconds 1.89 Miles

Rear/Smith Shrugs: 105 x17; 155 x10 x10; 105 x12

Seated DB Shrugs: 60s x11 x10; 55s x10; 50s x9

[gympunk]

Rope XT: 80 x12; 90 x9; 80 x10; 90 x9 (drop 60x10)

1 Arm DB XT: 42.5 x10 x8 x8; 45 x7; 50 x7 ea.

Rvrse Grip Push Down: 90 x10 x10; 100 x7(drop 60x8)

Stair Master: 7 Minutes 1.1 Mile

Laying Ham Curls:90 x8; 100 x7; 90 x7; 80 x8 x8 (drop50x8); 70 x8(drop50x8)

Bench Dips: 85 x10; 90 x8 x8; 80 x10 x10

Overhead Rope XT: 70 x14; 80 x12 x10; 70 x12

[gympunk]

Inclined Rear DB Flys: 30s x10 x8; 27.5s x10 x8; 25s x11 x9

Cybex Seated Press: 100 x12; 140 x10 x7; 130 x10 x9; 110 x10

Side DB Flys: 27.5s x10 x8; 25s x10 x8 x7

Stair Master: 6 Minutes .95 Miles

Front BB Raise: 70 x8 x7; 60 x9 x7; 50 x8

V-Crunch: 3 sets x 15

[gympunk]

- CHEST - FRIDAY -

Declined BB: 205 ?8 x7 ?5; 185 ?8 x6; 135 x8

Inclined DB: 70s x7 x6; 65s x7 x7; 60s x8 x6

Laying Ham Curls: 70 ?10;90 ?8;100 ?7;90 ?7;80 ?8; 70 ?8 (drop50?8)

Stair Master: 7 Minutes 1.1 Miles

Flat DB: 90s x7; 95s x5; 90s x5; 85s x6; 80s x6

Oblique Crunch: 3 Sets x10

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

- BI'S - TUESDAY -

Inclined DB Curls: 40s x11; 42.5s x8; 45s x8 x7

Reverse Grip EZ Curls: 90 x8 x7; 70 x9 x8

Thors Hammer DB: 27.5s x11 x10 x7; 25s x10 x8

Weighted V-Crunch: 25 LBS x20 x15 x15

Seated Calf Raise: 90 x12; 110 x10 x8 x9

Stair Master: 7 Minutes 1.1 Miles

Close Grip EZ Curl: 90 x8 x8 7

1 Hand Cable Curls: 60 x10 x8; 50 x9 ea.

- BACK - SUNDAY-

Cybex Low Row: 180 x10 x8 x8; 160 x10

Pull Ups Med Grip: x8 x7 x6

1 Arm DB Rows: 70 x8 x7 x7 x7

Oblique Crunch: 3 Sets x10

V-Squat: 230 x15; 280 x15 x12; 320 x12; 370 x12 x10

Hammer Grip Pull Ups: x8 x6 x5

Lat Pulldown: 120 x10; 130 x6 x6; 120 x8; 100 x7

Seated Row: 120 x8; 110 x8; 100 x10

Dip Station Leg Crunch: x20 x15 x12

[gympunk]

BB Shrugs: 135 x20; 205 x8 x6 x5; 185 x8 x7

Rear Smith Shrugs: 105 x18; 175 x9 x8; 155 x9 x8

Seated DB Shrugs: 60s x11 x10 x9 x9

V-Crunch: 3 Sets x15

Quad XT:100 x15; 115 x15 x12; 130 x12 x12 (drop 85x8)

Inclnd Rear DB Shrugs: 50s x11 x9; 45s x10 x10

[gympunk]

* Light workout = in a hurry *

Stair Master: 7 Minutes .98 Miles

Pull Ups: x8 x6 x5 x5

Cybex Low Row: 180 x9 x8; 160 x10 x9

Seated Leg Press: 180x12; 230x12x10; 270x11x9 (drop 2 180x10)

Lat PullDown (Med Hammer Grip): 120 x10; 130 x8 x7; 140 x5 (drop2 100 x8)

1 Arm DB Rows: x8 x7 x7 x6

[gympunk]

Seated Hammer Press: 90 ?17; 140 ?9 x8 ?6; 130 ?8

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

Standing Calf Raise: 100 ?15; 140 ?1;2 180 ?9 x8

Seated Calf Raise: 90 LBS 3 sets x10

Inclined Rear DB Flys: 30s x10 x8; 27.5s x10 x8 x7; 25s x9 x9

Seated Front DB Flys: 27.5s x10 ?10 x7; 25s x10 ?9

[gympunk]

Seated DB Curls: 45s x11; 47.5s x8 x7 x6

Chin Ups: x11 x7 x6

Thors Hammer DB: 27.5s x11 x8; 25s x5 x8; 22.5s x8 x10

V-Crunch: 3 Sets x15

Lying Ham Curls: 70x11; 90x8; 80x9; 70x10; 80x8 (drop 50x10)

Reverse Grip Cable Curls: 60 x12 x10 x12 x10; 50x8

Rear BB Wrist Curls: 100 x10 x11 x8 x8

Dip Station Leg Crunch: x20 x15 x12

Inclined DB Curls: 37.5s x10 x9 x7

[gympunk]

1 Arm DB XT: 40 x12; 45 x10; 47.5 x9; 50 x8 ea.

Rope XT: 60 x10 x9; 50 x10 x9

Cable Kick Back: 50 x10 x8; 40 x10 x7 ea.

Stair Master: 7 Minutes 1.05 Miles

Quad XT:100x15; 115x12; 130 x12(drop 85 x10); x10 (drop 85 x7); 120 x12 (drop 85 x7)

Reverse Grip Push Down: 80 x10; 70 x11; 80 x10 x9 (drop 60 x12)

Push Down: 80 x 12; 100 x10 x9

[gympunk]

BB Shrugs: 135 x20 (fast); 185 x9 x7; 165 x10 x9

Inclined Rear DB Shrugs: 50s x13 x12; 55s x11 x11 x10

V-Crunch: 3 sets x20

Seated Calf Raise: 90 x12 x12 x10

DB Shrugs: 80s x10; 75s x9; 70s x10 x8

Weighted V-Crunch: 25 LBS 3 sets x12

Rear Smith Shrugs: 105 x17 x17; 155 x10 x8

Seated Calf Raises: 90 x11 x10 x9

[gympunk]

Inclined Rear Flys: 27.5s x12 x11 x9; 30s x8 x8 x7

Cybex Seated Press: 90 x15, 140 x10; 160 x7 x6; 140 x8

Stair Master: 8 Minutes 1.2 Miles

Front DB Flys: 32.5s x10 x8 x6; 30s x8 x7

Oblique Crunch: 3 sets x12

Side DB Flys: 27.5s x11 x10 x8; 25s x10 x9

[gympunk]

Stair Master: 7 Minutes 1.07 Miles

Seated DB Curls: 45s x7 x7; 47.5s x8 x7 x6

Reverse Grip EZ: 80 x10 x8; 70 x8 x8

Thors Hammer DB: 27.5s x11 x10 x8; 25s x9 x9

Weighted V-Crunch: 25 LBS x 15 x12 x12

Declined Weighted Crunch: 20 LBs x15 x10 x10

Chin Ups: x8 x7 x7

Inclined DB Curls: 35s x11 x10 x8

Close Grip EZ Curls: 90 x7 x6 x6

[gympunk]

Cybex Low Row: 180 x11 x10 x10; 200 x8 x8

Med Hammer Grip Lat Pulldown: 120 x12; 140 x6 x6; 130 x7 (drop 100 x8)

1 Arm DB Rows: 70 x7 x7 x8 x7

Hammer V-Squat: 230 x20; 280 x15; 320 x15 x12;370 x10 (drop180x12)

Seated Row: 120 x12; 130 x8; 120 x10; 110 x8

Cybex Eagle Pulldown: 170 x9; 190 x6; 170 x7; 190 x6

[gympunk]

BB Shrugs: 135 x20 205 x6 x5 185 x8 x6

Rear Smith Shrugs: 105 x17; 155 x10 x10 x8; 135 x10

Stair Master: 7 Minutes 1.07 Miles

Laying Ham Curls: 70 x10; 90 x7;100 x6 (drop70 x5); 80 x8; 70 x7

Inclined Rear DB Shrugs (Fast Reps): 50s x12 x11 x10 x10

Seated DB Shrugs (Fast Reps): 55s x10 x10 x9 x9

[gympunk]

Cybex Seated Press: 190 x17; 160 x7 x6; 140 x7 x7

Inclined Rear DB Flys: 27.5s x12 x11 x10; 30s x8 x7

Stair Master: 7 Minutes 1.05 Miles

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

Front BB Raise: 70 x8 x7 x7 x6

Dip Station Leg Crunch: 3 sets x12

[gympunk]

Declined BB: 185 x9; 205 x7 x5; 185 x7 x6 (drop135 x7)

Inclined BB: 135 x8; 155 x6; 135 x7 x6 x5

Quad XT: 115 x15; 130 x15; 145 x12(drop 85x7) x10 (drop 85 x6); 130 x12 (drop 85 x5); 115 x7

Flat DB: 85s x7 x6; 75s x7 x6; 65s x9 x7

Inclined DB Flys (fast): 37.5s x9 x8 x8

[gympunk]

Rope XT: 80 x15; 90 x12; 100 x10, 80 x10

1 Arm DB XT: 42.5 x8; 45 x7; 42.5 x7 x7 ea.

Weighted Bench Dips: 90 x7 x6, 80 x7 x7

Seated Leg Press: 180 x15; 230 x12 x12; 270 x10 x10 (drop 180x8)

Reverse Grip Pushdown: 100x12; 90 x12 x10; 80 x12

Overhead Rope XT: 70x15; 80 x12 x10; 70 x8

[gympunk]

Seated DB Curls: 47.5s x10; 50s x8; 55s x5; 50s x8

Reverse Grip EZ Curls: 80 x10 x8 x7 x7

1 Arm Cable Curls: 60 x8 x7 x6; 50 x9 ea.

Thors Hammer DB: 27.5s x10 x10 x8; 25s x10 x9

Seated Calf Raise: 90 x12 x12; 110 x9

Close Grip EZ Curls: 90 x8 x7 x6 x6

Inclined DB Curls: 37.5s x8 x8 x6; 35s x8

Standing Calf Raise: 140 x12; 180 x10; 200 x10

[gympunk]

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

Inclined Rear DB Shrugs: 55s x12 x10 x10; 50s x10 x8

Hammer V-Squat: 230 x18; 320 x17 x12; 370 x12 x11 (drop 180x8)

Smith Rear Shrugs: 105 x20; 155 x11 x10 x9; 105 x15

Seated DB Shrugs: 60s x10 x10 x9; 50s x10 x8

V-Crunch: x20 x15 x15

[gympunk]

Cybex Hi Row: 180 x13(fast); 230 x8 x7 x7

1 Arm DB Rows: 75 x9 x8; 70 x9 x8

V-Crunch: 3 Sets x12

Med Hammer Grip Lat Pulldown: 120 x12; 140 x7 x5 (drop 100x7); 120 x7

Laying Hammie Curls: 70 x10; 90 x7 x7; 70 x7; 80 x7

Stair Master: 7 Minutes 1.05 Miles

Seated Row: 120 x9; 11 x9 x8 x8

Dip Station Leg Crunches: 3 Sets x15

Hammer Grip Pull Ups: x7 x5 x5

[gympunk]

Hammer Seated Press: 90 x18; 160 x8 x6; 140 x7 x7; 120 x8

Inclined Rear DB Flys: 30s x11 x10 x8; 27.5s x8; 25s x9 x9

Quad XT:
115x15;130x12;145x12(drop 85x8),x10 (drop 85 x5);160x9 (drop 85 x5);130 x8 (drop 70 x5)

Front DB Flys: 35s x10 x9 x7; 32.5s x8 x7

Oblique Crunch: x12 x10 x10

Seated Side DB Flys: 25s x10 x9; 27.5s x9 x8 x7

[gympunk]

Inclined DB Curls: 37.5s x12; 40s x10; 42.5s x8; 45s x8

Reverse Grip EZs: 80 x10 x8 x7 x8

1 Arm Cable Curls: 60 x9; 50 x9 x8 x7 ea.

Thors Hammer DB: 30s x10 x8; 27.5s x10 x8 x7

Seated Leg Press: 180 x12; 230 x12; 270 x10 x10 x8 (drop180 x10)

Cable EZ Curl: 90 x13; 100 x10; 110 x8; 100 x8

Dip Station Leg Crunches: x12 x20 x12

[gympunk]

BB Shrugs: 135 x18; 205 x7; 185 x8 x8 x6

Flat DB Press: 90sx11; 95sx6; 90sx6; 80sx8x6

V-Crunches: 3 sets x12

Smith/Rear Shrugs: 105 x20; 155 x10 x8; 135 x10 x8

Declined BB Press: 185 x11; 195 x6; 185 x6; 175 x7; 165 x8

Seated Calf Raise: 110 x10 x9; 90 x12 x11 x10

Inclined Rear DB Shrugs: 50s x12 x10 x10 x8

Inclinde DB Press: 65s x10 x8 x6; 60s x8 x6

Seated DB Shrugs (fast):55s x11 x10 x8 x8

Inclinid DB Flys (fast):40s x12; 42.5s x10 x8 x8

[gympunk]

Cybex Hi Row: 200 x12; 230 x8 x7; 200 x7 (drop 180x5)

Pull Ups Med Wide Grip: x7 x4 x4

1 Arm DB Rows: 70 x8 x7 x7 x7

V-Crunch: 3 sets x12

Lying Hammie Curls: 70 x10; 90 x7 x6; 80 x8 x7 (drop 50 x7);70 x10 (drop 50 x6)

Med Hammer Grip Lat Pulldown:120 x11; 130 x7 x6 (drop 100 x7);120 x7(drop100 x5)

Stair Master: 6 Minutes .9 Miles

Cybex Eagle Pulldown: 190 x6; 170 x6; 150 x7

[gympunk]

Inclined Rear DB Flys: 27.5s x15 x10 x8; 30s x9 x7; 22.5s x8

Cybex Seated Press: 140 x12; 160 x8 x7; 150 x8 x7 (drop 90 x7)

Hammer V-Squat: 230x15; 280x12; 320x12; 370x10; 410x8; 180x8

Seated Side DB Flys: 30s x10 x8; 27.5s x10 x7 X7

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

V - Crunch: 3 sets x12

Dip Station Leg Crunches: 3 sets x12

[gympunk]

Seated DB Curls: 47.5s x10; 50s x8 x7; 55s x5; 50s x7

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

1 Arm Cable Curls: 60 x9 x7 x7; 50 x10 x7 ea.

Thors Hammer DB: 30s x10 x9 x7; 27.5s x10 x8

Weighted V-Crunch: 25 LBS 3 sets x15

Incilned DB Curls: 40s x8 x7 x6; 37.5sx x8 x8

[gympunk]

Stair Master: 7 Minutes 1.07 Miles

Inclined Rear DB Shrugs: 50s x12; 55s x10 x9 x9; 50s x8

BB Shrugs: 185 x8; 165 x9 x8 x8; 145 x9 (drop 125 x10)

Quad XT: 115 x15; 130 x12 x10; 145 x10; 160 x10 (drop 85x8) x10 (drop 85 x7); 115 x8

Rear / Smith Shrugs: 105 x18; 155 x9 x8; 135 x9; 115 x10

Seated DB Shrugs (light/fast): 50s x10; 55s x10 x9 x9; 45s x10

[gympunk]

Stair Master: 8 Minutes 1.2 miles

Cybex Hi-Row: 180 x13; 230 x8 x7; 200 x8 x8

Med Hammer Grip Lat Pulldown: 120 x11; 140 x7 x6; 130 x7; 120 x7 (drop 100 x6)

1 Arm DB Rows: 75 x7 x7 x6 x6

Laying Ham Curls: 70 x10; 90 x8 x7; 70 x9; 80 x8 (50 x7), x 7 (50 x5)

Sumo Deads: 140 x10 x6 x7 x6 x6

Seated Row: 140 x9; 120 x9 x8; 110 x9 x7

[gympunk]

Declined BB: 205 x8 x6; 185 x7 x6; 175 x6; 155 x8 (fast)

V-Crunch: 2 sets x17

Oblique Crunch: x12 x10 x8

Flat DB: 90s x6; 85s x6 x6 x6; 80s x7

Seated Leg Press: 180 x15; 230 x13; 270 x12 x11 x9; 180 x10

Inclined DB: 60s x9 x7 x6 x6; 55s x8

Flat DB Flys: 35s x9 x8; 30s x11 x10 x8

Weighted Decline Crunch: 20LBS x15 x12 x10

[gympunk]

Cybex Seated Press: 140 x12; 160 x8 x7 x7; 140 x6 (drop 90x8 fast)

Inclined Rear DB Flys: 27.5s x10 x10 x8; 22.5s x10 x9 x9 x7

Stair Master: 7 Minutes 1.07 Miles

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

Front BB Raises: 60 x6 x7 x7 x6 x6

[gympunk]

French DB XT: 60 x15; 80 x10 ; 90 x9 x8 x7

Rope Push Down: 80 x10 x9; 70 x10 x9 (drop2 60 x6)

Reverse Grip Pushdown: 90 x11; 100 x10; 110 x8; 100 x8; 90 x7(drop 70x5)

Hammer V-Squat: 230 x17; 320 x15; 370 x12 x12; 420 x11 x10

Overhead Rope XT: 80 x12 x10 x8; 70 x9 (drop2 60 x7)

DB Skull Crushers: 37.5 x7; 32.5 x5; 30 x5 EA.

[gympunk]

Seated DB Curls: 47.5s x11; 50s x8 x7 x7 (drop2 45s x4)

Thors Hammer DB: 27.5s x12 x10 x10 x9; 30s x10 x8

Oblique Crunch: 3 sets x10

Close Grip EZ Curls: 90 x8 x7 x7 x6

Stair Master: 7 Minutes 1.01 Miles

Seated Calf Raises: 90 x10 x11; 110 x10 x9

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

V-Crunch: 3 sets x10

Inclined DB Curls: 45s x9 x8 x8 x6

[gympunk]

FYI: I will be doing a sponsored test of the supps below as soon as I recieve them- should be fun!

5 TETRA -----
http://www.bodybuilding.com/store/epicperformance/5tetra.jpg

http://www.bodybuilding.com/store/epicperformance/five.html

8 BETA ------
http://www.bodybuilding.com/store/epicperformance/8betaanabol.jpg

http://www.bodybuilding.com/store/epicperformance/8beta.html

4 NITRO --------
http://www.bodybuilding.com/store/epicperformance/4nitrotropic.jpg

http://www.bodybuilding.com/store/epicperformance/nitro.html

[gympunk]

BB Shrugs: 135 x18: 205 x6 x6; 185 x7 x6x 6

Inclined Rear DB Shrugs: 50s x13; 60s x9 x9; 55s x10 x9

Seated Leg Press: 180x15; 230 x12; 270 x10; 320 x11 x10 x10

Rear Smith Shrugs: 125 x18; 145 x12 x10 x9

Seated DB Shrugs: 60s x10 x9; 55s x10 x9

Dip Station Leg Crunch: 3 sets x 12

[gympunk]

Cybex Seated Press: 90 x15 (fast); 160 x9 x8 x6; 140 x8 x6

Inclined Rear DB Flys: 30s x10 x8; 27.5s x9 x8; 25s x10 x8

V-Crunch: 3 sets x20

Lying Ham Curls: 70 x10; 90 x7; 100 x5 (drop2 50x8); 80 x8 (drop2 50x7) 70 x7(drop2 50x6)

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

Oblique Crunch: 3 sets x10; 1 set x8

Front BB Raise: 70 x10 x8 x6; 60 x8 x7

[gympunk]

Cybex Low Row: 180 x11 x10; 210 x7 x6; 180 x9

Med Hammer Grip Lat Pulldown: 120 x12; 140 x7 x6; 130 x6(drop 100 x6); 120 x6 (drop 100 x5)

StairMaster: 7 Minutes 1.05 Miles

1 Arm DB Rows: 75 x9 x7; 65 x8 x7

Cybex PullDown: 170 x7 x7 x7; 150 x9

Hammer Grip Pull Ups: x9 x6 x5

[gympunk]

Inclined DB Press: 60s x11; 70s x9 x7; 60s x8 x7

Weighted V-Crunch: 25 LBS x20 x20 x10

Flat DB Press: 85s x8 x6 x5; 80s x7 x6

Quad XT: 115 x15; 130 x15; 160 x12, x10 (drop 100 x7), 10 (drop 100 x5);145 x10 (drop 85 x7)

Declined BB Press: 185 x9 x7; 175 x7 x6; 165 x6; 155 x7

Weighted Declined Crunch: 25 LBS x15 x12 x9

Inclined DB Flys (fast): 40s x10 x10 x8 x8

[gympunk]

Inclined DB Curls: 47.5s x11 x8; 50s x8 x6; 45s x8

Reverse Grip EZ: 90 x8 x7; 80 x8 x7 x7

1 Arm DB Curls (forced reps w/free hand): 50 x7 x6; 45 x6 x6; 40 x6 ea.

Seated Calf Raise: 90 x12; 110 x10 x5; 90 x8

Thors Hammer DB: 30s x11 x10 x8; 27.5s x10 x10 x8; 22.5s x9

Weighted V-Crunch: 25 LBS x15 x14 x12 x10

Standing Calf Raise: 140 x10; 160 x10;180 x8

Cable EZ Curl (Close Grip): 10 x9; 90 x10; 100 x10; 110 x8; 120 x5

[gympunk]

BB Shrugs: 135 x17; 185 x9 x7; 175 x9 x8; 155 x11

Inclined Rear DB Shrugs: 55s x11 x10 x9; 60s x9 x7

Weighted Declined Crunches: 20 LBS x15 x10 x9

Stair Master: 7 Minutes 1.12 Miles

Seated DB Shrugs: 60s x11 x10 x9 x8; 50s x9

Smith/Rear Shrugs: 105 x15; 135 x10 x8 x8; 125 x10

[gympunk]

Cybex Seated Press: 140 x10; 160 x8 x7 x7; 170 x6

Inclined Rear DB Flys: 30s x10 x8; 27.5s x10 x9 x8; 25s x10

Lying Hammie Curls: 70 x10; 90 x7 x6; 100 x5(drop 2 70x7);80 x9 (drop2 70x5), x7 (drop2 50 x7)

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

Front BB Raise: 70 x8 x7; 60 x10 x8 x7

[gympunk]

Stair Master: 8 Minutes 1.23 Miles

Med Grip Pull Ups: x10 x7 x6 x4

Cybex Low Row: 180 x9 x7; 160 x9 x8 (drop 2 140 x9)

Med Hammer Lat Pulldown: 120 x10;140 x7 x6;150 x4 (drop120 x3); 130 x5

V-Crunch: x20 x15 x12

Cybex V-Squat: 180x 15; 230 x15 x12; 270 x12; 320 x10; 410 x9 x 8

Seated Row: 130 x9 x8; 110 x10 x10

1 Arm DB Row: 70 x7 x7 x7 x6

[gympunk]

Seated DB Curls: 45s x10; 55s x6 x5; 50s x6 x5

Rear BB Wrist Curls: 100 x13 x11 x11 x9

Close Grip EZ Curls: 90 x8 x7 x7 x6

Thors Hammer DB: 30s x10 x9; 27.5s x10 x10 x9

Seated Calf Raises:90 x12; 110 x12 x10 x10 x8

1 Hand Cable Curls: 60 x8; 50 x7 x6; 60 x6 ea.

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

Standing Calf Raise: 160 x10 x10 x8

Dip Station Leg Crunch: x20 x15 x12

[gympunk]

Olympic BB Shrugs: 135 x18; 215 x7; 205 x6; 185 x8 x8

Inclined Rear DB Shrugs: 60s x13 x11 x9; 50s x11 x9

Seated Leg Press: 180 x18; 230 x15; 270 x12; 320 x10; 370 x9 x7

Smith Rear Shrug: 105 x18; 155 x10 x9 x9 (drop125 x10)

Oblique Crunch: x10 x10 x8

DB Shrugs: 80s x9; 75 x9; 70s x8 x7

[gympunk]

Flat DB Press: 90s x10; 95s x6; 90s x7; 80s x8 x6

Declined BB Press: 185 x7 x5; 175 x7; 165 x8 x7 (drop 135 x7)

V-Crunch: x20 x15 x12

Quad XT: 130 x15 x12; 145 x11 x10 (drop 100 x8);160 x8 (drop 100 x5), x7 (drop 100 x6)

Inclined DB Press: 70s x8; 65s x7; 60s x8 x7 x6

Flat DB Flys (fast): 35s x10 x10 x10

[gympunk]

Cybex Seated Press: 170 x9 x7; 160 x7 x7; 150 x8 (drop 90x8)

Inclined Rear DB Flys: 30s x10 x8; 27.5s x11 x12 x9; 25s x9

Hammer V-Squat: 230 x15; 320 x13; 340 x10; 370 x11 x10 x9

Front DB Flys (good form!): 32.5s x10 x9 x8; 27.5s x9 x7

Seated Side DB Flys: 27.5s x10 x9 x7; 25s x9 x8

Dip Station Leg Crunches: x20 x15 x12

[gympunk]

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

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

Nautilous/Stairmaster: 8 Mins. 1.23 Miles

Med Hammer Grip Lat Pulldown: 140 x9 x7;130 x7 x6 (to 100x5);120 x6 (to 100x5)

1 Arm DB Rows: 70 x7 x6 x6

Cybex Hi-Row: 180 x10; 200 x9 x7; 180 x8

Seated Row (fast): 120 x8 x7 x7

[gympunk]

Rope XT: 80 x15; 90 x9 x8;80 x9 (drop 60x8)

1 Arm DB XT: 45s x8; 40s x7 x8 x7 ea.

Cable Kick Back: 60x 7; 50 x9 x9 x8 ea.

Quad XT: 115 x15; 130 x12; 145 x10(drop 100 x8), x10 (drop 100 x8); 160 x8 (drop 100 x6), x8 (drop 100 x5)

Overhead Rope XT: 80 x15; 90 x8 x8; 80 x12 (drop 60 x9)

Reverse Grip Cable Pushdown: 100 x10; 90 x9; 80 x9 x9

[gympunk]

!! Quick Little Workout !!

BB Shrugs: 135 x17; 215 x5; 205 x7 x5; 185 x8 x7

Inclined Rear DB Shrugs: 60s x10 x8; 55s x10 x8; 47.5s x11 x9

Seated DB Shrugs (good form!): 60s x11 x10 x8; 50s x10 x9

Smith/Rear Shrugs: 105 x18; 125 x12 x10; 105 x10

[gympunk]

Seated Cybex Press: 170 x10; 180 x8 x7; 170 x8; 160 x9

Inclined Rear DB Fly: 30s x10 x8; 25s x12; 27.5s x10 x8; 25s x10

Seated Leg Press: 180 x17; 230 x12; 270 x11; 320 x10 x8; 370 x7 (drop to 270 x9 fast)

Standing DB Fly: 32.5s x10 x8; 30s x10 x8 x7

Oblique Crunch: x12 x10 x8

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

Dip Station Leg Crunch: x17 x12 x10

[gympunk]

Inclined DB Curls: 40s x10; 45s x8 x6; 42.5s x7 x7

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

V-Crunch: 3 sets x15

1 Hand Cable Curls: 60 x10 x7; 50 x8 x7; 40 x 10 ea.

Hammer V-Squat: 230 x15; 280 x13; 320 x12 x11; 370 x10; 230 x12

Thors Hammer DB: 27.5s x8; 25s x13 x12 x10 x9

Close Grip EZ Curls: 80 x9 x8 x7 x6

[gympunk]

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

Inclined Rear DB Shrugs: 60s x12 x9; 50s x10 x10 x8

Seated Calf Raise: 90 x10 x11; 110 x 9 x8

Seated DB Shrugs (good form!): 60s x11 x10 x10 x8

Smith/Rear Shrugs : 115 x15 x12 x10 x10

[gympunk]

Rope Pushdown: 80x 17 x12; 90 x10 x9 (drop2 60 x8)

1 Arm DB XT: 45 x8 x7; 42.5 x8 x8; 40 x 8 ea

Reverse Grip Pushdown: 90 x12 x11 x10; 80 x9 (drop2 60x7)

Stairmaster: 8 Minutes 1.18 Miles

Quad XT: 130 x15 x12; 145 x12 x10; 160 x9 (drop 100 x7), x8 (drop 100 x5)

Weighted Bench Dips: 80 x10; 85 x10; 80 x9

1 Arm Cable Kickbacks: 60 x10 x7; 50 x8; 40 x6

[gympunk]

Recovering from a sore lower back & a chest cold, kind of light workout...

Cybex High Row: 140 x15; 190 x11; 210 x9 x7; 190 x8

Med Hammer Grip Lat Pulldown: 130 x10 x7; 120 x7 x6; 110 x8

1 Arm DB Row: 65 x8 x7 x7 x6

Nautilus Stairmaster: 7 Minutes 1.05 Miles

Hammer Grip Pullups: x10 x7 x6

Hammer Seated MTS Row: 60 x7; 50 x10 x8

Dip Station Leg Crunch: 3 sets x12

[gympunk]

Inclined DB Curls: 40s x11 x10; 42.5s x9 x8; 40s x9

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

1 Hand Cable Curls: 60 x10; 50 x9 x8; 40 x 10 EA. (<< 21s style)

Nautilus Stairmaster: 8 Minutes 1.2 Miles

Thors Hammer DBs: 30s x15 x12; 27.5s x10; 25s x10; 27.5s x10

Oblique Crunch: 3 sets x10

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

[gympunk]

I went to the gym @ 8:45 am!!
-------------------------------

Inclined Rear DB Flys: 27.5s x11 x10 x7; 27.5s x10 x8 x7

V-Crunch: 4 sets x20

Cybex Seated Press: 140 x11 x10 x8; 130 x8 x8 (drop 110 x7)

Nautilus Stairmaster: 5 Minutes .78 Miles

Seated Side DB Flys: 27.5s x10 x9; 25s x10 x8 x7

Front BB Raise: 70 x8 x7; 60 x7 x6

[gympunk]

Flat BB: 205 x6; 185 x7 x6; 175 x8 x5 (drop 155x5)

Inclined DBs: 65s x7 x6 x6; 60s x7 x5 (drop 45 x5)

Nautilus Stairmaster: 8 Minutes 1.2 Miles

Declined BB: 185 x6; 175 x8 x7 x6; 155 x8

V-Crunch: 3 sets x12

Inclined DB Flys (fast): 40s x10 x9 x9

[gympunk]

Inclined Rear DB Shrugs: 50s x13; 60s x10 x8; 55s x10 x8

Smith Front Shrugs: 175 x10 x8 x6; 155 x10 x8

Quad XT:115 x15; 145 x13 x10; 160 x10 (drop 100 x7), x9 (drop 100 x5) 140 x7 (drop 85 x7)

Seated DB Shrugs (fast): 60s x10 x10 x8: 50s x10 x9

V-Crunch: 2 sets x12

Smith Rear Shrugs (fast!): 125 x11; 145 x10 x8 x8; 105 x9

Dip Station Leg Crunch: 2 x15

[gympunk]

Flat DB: 85s x9; 90s x6 x5; 80s x8 x6

V-Crunch: x20 x20 x15

Declined BB: 205 x8 x5; 185 x7; 175 x7 x6 (drop2 155 x6)

Seated Leg Press: 180 x18; 230 x12 x11; 270 x11 x9; 320 x7; 180 x6

Inclined Smith Bench: 105 x15; 145 x7 x6; 125 x8 x6

Dip Station Leg Crunch: 3 sets x12

[gympunk]

Cybex Seated Press: 160 x11; 180 x8 x6; 160 x8; 140 x7

Inclined Rear DB Flys: 30s x10 x7; 27.5s x10 x8; 25s x8; 22.5s x8

Stair Master: 7 Minutes 1 Mile

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

Front BB Fly: 70 x8 x7 x7 x6

[gympunk]

Reverse Grip Pushdown: 80 x15; 90 x9; 80 x10 x9 (drop 70 x7 fast)

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

Rope Push-Down: 80x 11; 70 x10 x8 (drop 2 60 x)

Seated Calf Raise: 90 LBS 4 sets x10

Overhead Rope XT: 70 x16; 80 x12 x8; 70 x7 (drop 60 x6)

1 Hand DB Skull Crushers: 35 x8; 32.5 x7; 30 x7; 27.5 x6 ea.

[...Kennedy]

Good job gympunk

[gympunk]

*I Always use good form & try for powerful reps / quick reps on Trapz day **

BB Shrugs: 135 x17; 205 x7; 185 x7; 175 x8 x8

Inclined Rear DB Shrugs: 60s x10 x8; 50s x10 x9 x8

Hammer V-Squat: 230x15; 280 x12 x10; 300 x11 x9; 230 x8

Seated DB Shrugs (good form /fast): 65s x10; 60s x9; 55s x9; 50s x10 x8

[gympunk]

Inclined DB Curls: 42.5s x11 x8; 45s x7 x7 x6

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

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

Seated Leg Press: 180 x15; 230 x11; 270 x10 x10; 320 x10 x9; 180 x9(fast)

Close Grip EZ Curls: 100 x8 x6; 80 x7 x7 x5

Thors Hammer DB: 30s x12; 27.5s x10 x9 x14 x9

[gympunk]

Cybex Seated Press: 140 x15; 180 x8 x6; 170 x6; 160 x7 x6

Inclined Rear DB Flys: 30s x12; 27.5s x10 x8 x8; 25s x7 (drop) 22.5s x5

Hammer V-Squat: 230 x15; 280 x13 x11 x10; 330 x11 x9

V-Crunch: 3 sets x20

Front DB Flys: 35s x10 x8; 32.5s x9 x8; 30s x9

Seated Side DB Flys: 27.5s x8; 25s x9 x7; 2.5s x9 x11

[gympunk]

Pull Ups: x11 x7 x6 x5

Cybex Low Row: 180 x8 x7 x7 x7; 160 x9

1 Arm DB Rows: 70 x7 x7 x7 x6

Oblique Crunch: 3 sets x8

Quad XT: 130 x15; 145 x12; 160 x10 x10 (drop 100x5); 145 x8 (drop 85 6)

Med Hammer Grip Lat Pulldown: 140 x7 x6; 130 x7; 120 x8 x7

[gympunk]

BB Shrug: 135 x18(fast warmup); 215 x7 x7; 205 x8 x7; 155 x8 x7

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

Lying Ham Curls: 70x13; 90 x8 x6; 80 x7 x6(drop60x5); 70 x7(drop60x5)

Smith / Rear Shrugs: 105 x18; 125 x12; 145 x8 x8; 125 x8

Seated DB Shrugs: 60s x10 x8; 55s x10 x9 x7

Dip Station Leg Crunch: x20 x17 x12

[gympunk]

EZ Curls: 100 x7 x5; 90 x9 x7 x6

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

Weighted Declined Crunch: 18 LBS x20 15 x10

Thors Hammer DB: 30s x18 x15 x11; 27.5s x15 x13 x10

Inclined DB Curls: 42.5s x9 x6; 40s x8 x7 x6

Seated Leg Press: 180 x20; 230 x14; 280 x12 x10; 330 x11 x10 x8 (drop 280 x7 fast)

Rear BB Wrist Curls: 100 x14 x8 x7; 90 x11 x10 x7

[gympunk]

Inclined Rear DB Flys (powerful fast reps): 30s x12 x9 x7; 27.5s x10 x9 x7

Side DB Flys; 30s x10 x9 x5; 27.5s x9 x7

Dip Station Leg Crunch: x20 x17 x12

Seated Calf Raises: 90 LBS 3 sets x11

Seated Cybex Press: 180 x9 x7; 190 x7 x4; 180 x6; 170 x6

Front DB Flys: 32.5s x9 x8; 30s x9 x8 x8

[gympunk]

Quick littel workout......

Declined BB Bench: 205 x7 x5; 185 x9 x7 x6

Flat DB Bench: 85s x6; 80s x6; 75s x8 x7 x6

Hammer V-Squat: 230 x12; 280 x13 x11; 320 x11 x9

Inclined DB Press: 60s x9 x7; 55s x9 x7 x6

[gympunk]

Quick workout @ 8:45 am!!


BB Shrugs (fast explosive reps, good form): 135 x20; 205 x7; 195 x7; 185 x9 x9 x6

V-Crunch: 3 sets x20

Inclined Rear DB Shrugs: 60s x11 x10 x8; 55s x10 x9 x7

Seated DB Shrugs (2 Sec. static hold @ max): 60s x11 x10 x9; 55s x10 x10 x9

[gympunk]

Med Hammer Grip Lat Pulldown: 110x12: 140x7x6; 130x7x6; 120x9 (drop 100x6)

Cybex Low Row: 180 x10 x10 x8 x8; 160 x10

Nautilus Stairmaster: 7 Minutes 1.09 Miles

Seated leg Press: 280 x12; 330 x12 x10; 370 x10 x10

Med Grip Pull Ups (good form!): x10 x6 x5

1 Arm DB Rows: 70 LBS 4 sets x7

Seated Row: 110 x11 x9 100 x10 x9

[gympunk]

--Tied Personal Best using 55's on Seated DB Curls, with good form------

Seated DB Curls: 45s x10; 50s x9 x7; 55s x6 x5

Reverse Grip EZ: 90 x9 x7; (fast) 70 x10 x8 x7

1 Arm Cable Curls: 60 x9; 50 x10 x10; 60 x7 (drop 2 40 x8 fast)

Laying Ham Curls: 70 x9; 90 x7 x6 (drop2 70x5); 80 x7 (drop2 60 x5), x5 (drop2 60x5)

Thors Hammer DBs: 27.5s x20 x18 x15; 25s x16 x15 x12

Inclined DB Curls: 40s x 10 x9 x7; 37.5s x8 x6

[gympunk]

Flat DB Press: 90s x10 x6; 85s x9 x7 x5

Declined BB: 185 x9 x7; 165 x9 x9 x6 (drop2 135 x5)

V-Crunch: x20 x18 x20

Standing Calf Raise: 120x12; 140x10 160 x9; 140 x10; 120 x10

Inclined BB: 145 x8 x6; 135 x7 x6; 125 x6

Inclined DB Flys (fast): 35s x13 x11 x10 x7 x5

Dip Station Leg Crunches: x20 x20 x12

[gympunk]

Cybex Seated Press: 140 x15; 180 x7 x6; 170 x6; 160 x5

Inclined Rear DB Flys: 30s x11 x9; 27.5s x10 x9; 25s x10 x18

V-Crunch: x20 x20 x15

Quad XT: 120 x15; 145 x12 x9;160 x9 (drop 100x7), x8(drop 100x5); 145 x7 (drop 100x5)

Side DB Flys: 30s x10 x9; 27.5s x10 x9; 25s x8

Front DB Flys: 30s x10 x8; 25s x10 x7 x7

Dip Station Leg Crunch: x20 x15 x9

[gympunk]

BB Shrugs / Fast Explosive Styled Reps: 135 x20; 205 x7; 195 x7; 185 x9 x7 (drop 135 x6)

Inclined Rear DB Shrugs: 60s x11: 70s x7; 65s x7; 60s x8 x7; 50s x9

Nautilus Stairmster: 7 Minutes 1.1 Miles

Smith Rear Shrugs /Fast Explosive Styled Reps: 105 x20; 125 x11 x10 x8; 105 x8

DB Shrugs: 80s x7; 70s x7; 65s x8; 60s x8; 50s x8

[gympunk]

Seated DB Curls: 47.5s x11; 50s x7 x6; 47.5s x7 x6

Close Grip EZ Curls: 90 x9 x7; 80 x9 x 8 x 7

Thors Hammer DB: 30s x18 x12; 27.5s x15 x12 x12

Weighted V-Crunch: 25 LBS 3 sets 15

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

1 Hand Cable Curls: 60 x8 x6: 50 x10 x8

Rear BB Wrist Curls: 110 x12 x10 x8 x8

V-Crunch: 3 sets x15

Inclined DB Curls; 37.5s x10 x8; 32.5s x9 x7

Dip Station Leg Crunch: x20 x15 x12

[gympunk]

Fast 40 minute workout, gym closed early!

French DB XT: 80 x12; 90 x7 x6; 80 x8; 75 x9

Reverse Grip Push Down: 80 x11 x10; 90 x10 x8 (drop2 70 x8)

Overhead Rope XT: 70 x20; 80 x12 x10 x8 (drop 2 60 x7)

Weighted Bench Dip: 80 x10 x8; 70 x8 x7; 60 x7

[gympunk]

In the gym by 8: 20am!!

Pull Ups (Good form to failure): x11 x8 x5 x 5

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

Med Hammer Grip Lat Pulldown: 110 x11: 130 x7 x6; 120 x8 (drop2 100x7); 110 x8 (drop2 90 x5)

-- Shot Hoops for 10 minutes! Does that make me a 'Baller? -

1 Arm DB Rows: 65 x8 x8 x7 x7 x6

Seated Row (fast/high reps): 90 x15 x12 x9 x8 (drop2 70 x8)

[gympunk]

Seated Cybex Press: 160 x11; 180 x8; 190 x6 x5; 180 x7; 170 x5 (drop2 140 x6)

Inclined Rear DB Flys: 30s x11 x9; 27.5s x10 x9 x8; 25s x8

Quad XT: 130x15;145 x12 x10;160 x10 (drop 100 x7), x9 (drop 100x 6);145 x8( drop 80 x5)

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

V-Crunch: 3 sets x 20

Front BB Raise: 70 x10 x8; 60 x10 x8 x6

[gympunk]

DB Shrugs: 80s x11; 90s x7 x6; 80s x8; 75s x8; 70s x9

Weighted V-Crunch: 25 LBS x20 x15 x13

Inclined Rear DB Shrugs: 60s x11; 70s x8 x7; 60s x10 x9 x7

V-Crunch: 3 sets x15

Hammer V-Squat: 230 x15; 280 x13 x11; 320 x12 x11; 370 x10 x9

Smith/Shrugs (Fast Reps): 195 x9; 175 x9 x8; 155 x10 x8

Smith/Rear Shrugs (Fast Reps): 135 x15 x10; 105 x10 x9 x9

[gympunk]

Flat DB Press: 95s x7 x6; 85s x7 x6; 80s x8

V-Crunch: 3 sets x20

Declined BB: 185 x8 x6; 175 x7 x6; 165 x8 x5

V-Crunch: 3 sets x20

Hammie Curls: 70 x11; 90x 9 x9 x6 (drop2 70x7); 80 x6 (drop2 60x5); 70x5 (drop2 50x5)

Inclined DB Press: 70s x8 x5; 65s x7; 60s x7 x6 (drop2 45s x5)

[gympunk]

Inclined DB Curls: 40s x11; 42.5s x7 x8; 45s x8 x6

Reverse Grip EZ Curls: 90 x8 x7; 70 x9 x9 x8

1 Hand Cable Curls: 60 x8; 50 x9 x7 x7 (drop2 40 x5) EA.

Thors Hammer DB: 30s x20 x18 x10; 27.5s x12 x10 x9

V-Crunch: x20 x20 x15

Close Grip EZ Curls: 90 x8 x7 x6

Shot Hoops for 10 minutes...

[gympunk]

Cybex Seated Press: 160 x11; 200 x7 x5; 190 x6;170 x7 (drop 140 x6)

Inclined Rear DB Fly: 30s x11 x9 x7; 27.5s x10 x10 x7; 25s x8

Quad XT: 130x15; 145 x12 x11; 160 x11(drop 100x8), x10(drop 100x6); 145x8(drop 85x7)

Side DB Flys: 32.5s x9 x7; 30s x9; 25s x10 x8

Weighted Declined Crunch: 20 LBS x20 x12; 14 LBS x12 x10

Front DB Flys: 32.5s x10 x9 x8; 27.5s x10 x9

[gympunk]

Tore thru my Traps day!!

BB Shrugs: 135 x20(fast); 205 x8 x5; 185 x8 x7; 165 x9

Inclined Rear DB Shrugs: 65s x11 x9; 55s x9 x10 x8; 45s x7(fast)

V-Crunch: 3 sets x20

Seated Calf Raise: 90 x12 x11 x9; 110 x11 x9; 90 x8

Seated DB Shrugs: 60s x11 x10; 55s x10 x9 x9

Dip Station Leg Crunch: 3 sets x20

Smith/Rear Shrugs (all fast sets): 105 x18 x15 x12 x9 x7

[gympunk]

French DB XT: 60 x12; 80 x9 x8; 75 x9 x7

Rope Push Down: 80 x13; 90 x10 x7 x4; 80 x7

Nautilus Stairmaster: 6 Minutes .95 Miles

Overhead Rope XT: 80 x17; 90 x11 x7; 80 x10 (drop2 70 x8)

Reverse Grip Pushdowns: 80 x13; 90 x7; 80 x11 (drop2 70 x10)

1 Hand Cable Kick Back: 40 x10 x10 x8 x7 EA.

[gympunk]

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: 120x12; 140 x6; 130 x6(drop2 100x6); 120 x6(drop2 100x5); 100 x7

Cybex Seated Row: 155 x11; 140 x11 x11 x8

[gympunk]

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

[gympunk]

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

[gympunk]

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

[gympunk]

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 100x7) x9 (drop2 100 x5); 145 x8 (drop2 85 x8)

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

[gympunk]

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

[gympunk]

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

Close Grip EZ Curl: 80 x8 x7 x7 x6

[gympunk]

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

[gympunk]

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: 130x15; 145x12 x11; 60 x10 (drop 100x8), x10 (drop 100x6); 145x9(dro p85x7)

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

[gympunk]

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

[gympunk]

Rope Pushdown: 80 x12; 90 x10; 100 x8; 80 x10

Seated 1 Arm DB XT: 45 x8 x8; 42.5 x7 x7 EA.

Reverse Grip Pushdown: 80 x12; 100 x9 x8 (drop 60 x8); 80 x8 (drop 60 x5)

Overhead Rope XT: 80 x14; 90 x8 x7; 80 x8

Cable Kick Back: 50 x8 x8; 40 x9 x10 EA.

[gympunk]

Flat DB Press: 95s x7 x6; 85s x6 x7 x6 .

Declined BB Press: 185 x7 x5; 175 x8 x6 x6; 155 x8 .

V-Crunch: x15 x12 x20 .

Nautilus Stairmaster: 8 Minutes 1.1 Miles .

Inclined BB Press: 135 x6 x7 x7 x6 x6 .

Flat DB Flys (fast): 32,5s x17 x12 x10 x11 .

[gympunk]

BB Shrugs: 135 x20; 205 x7 x5; 185 x8 x7 x6

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

Hammer V-Squat: 230 x20; 280 x20; 320 x15; 370 x15 x13; 390 x12 x9

Seated DB Shrugs: 65s x11 x10 x10

Rear/Smith Shrugs (fast/power reps): 135x15 x11; 115 x12 x10

DB Shrugs: 80s x8; 70s x8 x8

[gympunk]

Seated DB Curls: 45s x10; 47.5s x8; 50s x8 x8 x7

Reverse Grip EZ Curls: 90 x9 x8 x6 x5

1 Arm Cable Curls: 50 x10 x10 x9 x8 EA.

Seated Calf Raise: 90 x12 x12 x10 x10

Thors Hammer DB: 30s x17 x12 x12; 27.5s x18 x12

Close Grip EZ Curl: 90 x8 x7 x6 x5

Inclined DB Curls: 37.5s x10 x9 x9 x7

[gympunk]

Inclined Rear DB Fly: 30s x11 x10 x10; 27.5s x10 x9 x7

Seated DB Press: 60s x8 x6 x6

Oblique Crunch: x12 x10 x8

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

Cybex Seated Press: 160 x8 x7 x6

Front BB Raises: 70 x8 x7 x6

[gympunk]

-- Quick 8:45 AM workout---

Rope Push Downs: 70 x18 x12 x10; 80 x8

French DB XT: 80 x10 x8; 75 x10 x8

1 Arm DB Skull Crushers: 35 x8 x7; 30 x9 x6 EA.

Overhead Rope XT: 90 x10; 80 x10 x9; 70 x8

Cable Kick Back: 40 x10 x8 x8 x7 EA.

Reverse Grip Pushdown (light/fast): 80 x10; 70 x10; 60 x10 x8

[gympunk]

BB Shrugs: 135 x20; 215 x6; 205 x6; 195 x6; 185 x7 x6

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

Standing Calf Raises: 140 x14 x13; 180 x11 x9 (drop2 100 x7)

Declined Weighted Crunch: 16 LBS x17 x12 x10

Seated DB Shrugs: 65s x12 x10; 60s x10 x10 x9

Smith/rear Shrugs (fast): 135 x12 x10; 125 x10 x9; 105 x10

Dip Station Leg Crunch: x20 x15 x15

[gympunk]

Cybex Seated Press: 160x10; 180x7 x6; 190x6 x4 (drop2 160x5)

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

[gympunk]

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

[gympunk]

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 100x7), x8 (drop 100x5); 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

[gympunk]

Cybex 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 60x7); 70 x8 (drop50 x7)

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

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

[gympunk]

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 (fast/power reps): 65s x10 x10 x8

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

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

[gympunk]

...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

[gympunk]

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

[gympunk]

Med-Grip 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 (drop 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

[gympunk]

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

[gympunk]

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

[gympunk]

Cybex Seated Press: 160 x15; 180 x9; 190 x7 x6 x4 (drop 160x5)

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

[gympunk]

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

[gympunk]

? 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

[gympunk]

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

[gympunk]

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 100x5)

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

[gympunk]

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

[gympunk]

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

[gympunk]

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

[gympunk]

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

V-Crunch: 3 sets x20

Reverse Grip EZ: 90x7 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 100x7); 175 x7 (drop 100 x5)

Nautilus Stairmaster: 8 Minutes 1.25 Miles

Close Grip EZ Curl: 100 x7 x5; 80x9 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.

[gympunk]

BB Shrugs: 185 x10; 205 x7 x7; 185 x8

Inclined Rear DB Shrugs (strong reps): 70s x11 x9 x8 x7

Nautilus Stairmaster: 7 Minutes 1.15 Miles

DB Shrugs: 80s x10 x8; 70s x8 x7

Dip Station Leg Crunches: 3 sets x20

Rear/Smith Shrugs (light/fast): 125 x12 x11 x10; 105 x10

V-Crunch: 3 sets x 15

[gympunk]

Med Grip Pullups (good form/failure) : x11 x6 x5 x5

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

Lat Pulldown: 120x11; 150 x4; 140x7; 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

[gympunk]

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

[gympunk]

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

[gympunk]

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

[gympunk]

Nautilus Stairmaster: 8 Minutes 1.3 Miles

BB Shrugs: 135 x15 fast; 185 x7; 205 x 7 x5

Inclined Rear DB Shrugs: 60s x11 x10 x10; 70s x8 x7

Weighted V-Crunch: 25 LBS x17 x15 x12

DB Shrugs: 85s x8 x8; 80s x7; 75s x7

[gympunk]

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; 200x9 x8

[gympunk]

Nautilus Stairmaster: 7 Minutes 1.1 Miles

Cybex Seated Press: 140x11; 160x10; 180x8; 190x6 (drop160x7)

Inclined Rear DB Flys: 30s x10 x8; 25s x10x10 x7

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

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

[gympunk]

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.

[gympunk]

Med Grip Pull Ups (good form2 failure): 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: 70x8 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

[gympunk]

BB Shrugs: 135 x20; 165 x10; 185 x9; 195 x7

Inclined Rear DB Shrugs: 65s x11 x9; 70s x9 x8 x7

Dip Station Leg Crunches: x 17 x17 x20

Seated Calf Raise: 90 LBS 3 sets x10

DB Shrugs: 85s x8; 80s x8; 75s x7; 70s x8

Smith/Rear Shrugs (fast): 125 x13 x11 x9 (drop2 105 x8)

[gympunk]

Nautilus Stairmaster: 8 Minutes 1.35 Miles

Cybex Seated Press: 140 x10; 170 x8; 190 x6 x5 (drop 140 x5)

Seated Side DB Flys: 27.5s x8 x8 x7;25s x9 x8

Hammer V-Squat: 280 x12; 320 x12 x10 x10 x8

Inclined Rear DB Flys: 27.5s x8 x7; 25s x9 x9 x8

Front DB Flys: 32.5s x9 x8; 30s x8 x7 x7

[gympunk]

Flat DB Press: 90s x6 x5; 85s x6 x5; 70s x7

Weighted V-Crunch: 25LBS 3 sets x15

Declined BB: 185 x7 x5; 175 x6; 165 x8 x7

V-Crunch: 3 sets x12

Lying Ham Curls: 70?9; 90?7x6; 75?8 (drop50?8); 90?5 (drop50?5)

Inclined BB: 155 x6; 145 x6 x5; 135 x7; 125 x8

Inlcined DB Flys: 40s x10 x8; 37.5s x8

[gympunk]

Inclined DB Curls: 40s x10;42.5s x9; 45s x8 x7

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

Rear BB Wrist Curls: 11 x10 x11 x10 x9

V-Crunch: 3 sets x20

Standing Calf Raise: 120x12; 140x12; 160x10; 180x10 (drop 120 x6)

Close Grip EZ Curls: 100 x7 x5; 80 x8 x7

Thors Hammer DB: 27.5s x20 x17 x15; 30s x10 x9

[gympunk]

BB Shrugs: 135 x20 (fast); 205 x8 x7; 185 x8 x8

Inclined Rear DB Shrugs: 70s x10 x9 x9; 60s x11 x9

Nautilus Stairmater: 6 Minutes .95 Miles

Seated DB Shrugs: 60s x11 x10 x9 x9

Smith/Rear DB Shrugs (fast): 105 x14 x10 x10 x9

[gympunk]

Cybex Seated Press: 140 x11; 160 x8; 180 x7 x6 (drop 140 x6)

Inclined Rear DB Flys: 30s x8 x7; 27.5s x9 x10 x8

Seated Calf Raise: 90 LBS 4 sets x10

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

Seated Front DB Flys: 27.5s x10 x10 x9 x8

[gympunk]

Nautilus Starimaster: 7 Minutes 1.1 Miles

Hammer Low Row: 170 x12; 180 x10 x9 x9

Lat Pulldown: 110 x10; 130 x7; 140 x6 x6 (drop 100 x6)

1 Arm DB Rows: 70 x8 x7 x7 x7

Hammer V-Squat: 280 x13; 330 x12 x10; 350 x10 x10

Hammer High Row: 180 x11 x11; 200 x8 x7

T-Bar Row: 70 x10 x8 x7 (drop 45 x8)

[gympunk]

Nautilus Stairmaster: 7 Minutes 1.1 Miles

Seated DB Curls: 45s x9; 47.5s x9; 50s x7 x6

Close Grip EZ Curls: 100 x7 x6; 80 x8 x6

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

V-Crunch: 3 sets x20

Quad XT: 115x15; 145x12; 175x11x8 (drop100x6); 160x8 (drop100x6); 145x8

Reverse Grip EZ Curls: 90 x8 x7 x7 x6

[gympunk]

BB Shrugs: 185 x15; 205 x7 x7 x6 (drop2 185 x8)

Inclined Rear DB Shrugs: 70s x12; 75s x8 x7; 65s x10

Nautilus Stairmaster: 7 Minutes 1.1 Miles

Rope Pushdown: 80 x12; 90 x9 x9; 80 x7

1 Arm DB XT: 42.5 x6 x6; 40s x7 x6 EA.

V-Crunch: 3 sets x20

Smith/Rear Shrugs (fast): 105 x15; 125 x12 x10 x10

Overhead Rope XT: 80 x15; 100 x6; 90 x7; 80x8 (drop 60x8)

Seated DB Shrugs (good form): 60s x11 x10 x10 x8

Reverse Grip Pull Downs: 80 x11; 90 x9 x8; 70 x10

[gympunk]

Seated DB Press: 45s x11; 55s x7 x6 x6 ..

Inclined Rear DB Flys: 30s x10 x8; 27.5s x10 x8; 25s x9 x8 ..

Nautilus Stairmaster: 1.2 Miles 8 Minutes ...

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

Oblique Crunch: 3 sets x10 ....

Front BB Raise: 60 x9 x8 x7 x7 ....

[gympunk]

Declined BB: 185 x7 x6 x5; 175 x6 x5

V-Crunches: x15 x15 x20

Flat DB Press: 85s x6 x5; 80s x6 x5 x5

Hammer V-Squat: 280 x13 x13; 320 x10; 370 x11 x10; 390 x10 x9

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

Declined Weighted Crunch: 18 LBS x15 x12 x8

Flat DB Flys: 35s x11 x10 x10

[gympunk]

Med Grip Pull Ups: x9 x7 x6 x5

Hammer Low Row: 140 x12; 160 x10; 180 x9; 200 x8

Laying Hammie Curls: 70 x10; 90 x8,x7 (drop2 50x8); 80 x8; 70 x7(drop2 50 x5)

Lat Pull Down: 120 x9; 140 x6; 130 x6; 120 x5 (drop2 100x5)

Nautilus Stairmaster: 7 Minutes 1.1 Miles

Hammer High Row: 180 x10 x9 x9; 200 x9 x6

Seated Row: 100 x12; 90 x10 x9

[gympunk]

** 8:30 AM workout!! ***

BB Shrugs: 135 x15; 205 x7 x4; 185 x9 x8

Inclined Rear DB Shrugs: 75s x10 x9; 65s x10 x9

V-Crunch: 3 sets x15

Seated DB Shrugs: 65s x11 x10 x9 (drop2 50s x5) 50s x7

V-Crunch: 3 sets x15

Smith Rear/Shrugs (fast reps): 140 x10 x8; 125 x11 x9; 105 x12

Dip Station Leg Crunches: x20 x17 x15

[gympunk]

Inclined DB Curls: 42.5s x9; 45s x7 x7; 47.5s x7

Reverse Grip EZCurls: 90 x7 x6 x6 x5

Nautilus Starimaster: 7 Minutes 1.1 Miles

Close Grip EZ Curls: 100 x6 x5; 80 x7 x7

V-Crunch: 3 sets x15

Thors Hammer DB: 30s x11 x10; 27.5s x13 x10 x9

1 Hand Cable Curls: 50 LBS x8 x8 x7 (drop2 40 x7) EA.

[gympunk]

Cybex Seated Press: 160x11; 180 x7; 190 x6 x4(drop 160 x4)

Inclined Rear DB Fly: 32.5 x10 x8; 30 x9 x9; 27.5 x8

Dip Station Leg Crunch: 3 sets x15

Hammer V-Squat:280 x13; 320 x12; 370 x11 x10; 390 x10 x9; 410 x8 x8

Side DB Flys: 30sx 10 x9; 27.5s x10 x8

Oblique Crunch: 3 sets x10

Front DB Flys: 32.5s x10 x9 x8 x7

[gympunk]

Med Grip Pull Ups: x10 x6 x5 x4

Hammer Low Row: 180 x10; 190 x9; 200 x7 x6

Quad XT: 115x17;145x12;160x10;175 x8(drop2 115x6), x7(drop2 115x4); 115 x8

1 Arm DB Rows: 75 x8 x6; 65 x7 x7

Weighted Crunch: 25LBS x15 x15 x12

Lat Pull Down: 140 x7 x6; 130 x6; 120 x7 (drop2 100x6)

Hammer High Row: 180 x11; 200 x7 x7 x5

[gympunk]

Inclined Rear Shrugs: 70s x11 x8; 75s x9 x8; 65s x10

DB Shrugs: 85s x10 x8; 80s x9 x8; 70x 10

Weighted V-Crunch: 25 LBS x20 x15 x12

Hammer V-Crunch: 320 x11; 370 x11 x10; 390 x10 x10; 410 x9 x8

BB Shrugs: 155 x9 x9 x8 x7

Nautilus Stairmaster: 8 Minutes 1.15 Miles

Dip Station Leg Crunch: x20 x15 x15

Rear Smith Shrugs (fast): 105 x15 x12 x10 x11

[gympunk]

Cybex Press: 140 x13; 170 x10; 190 x6 x5 (drop2 160 x5)

Inclined Rear DB Flys: 30s x11 x10 x7; 27.5s x10 x8 x7

Hammer V-Squat: 320 x15; 370 x13; 390 x11 x10; 410 x10 x8

Seated Side DB Flys: 27.5s x10 x10 x8 x8 x7

Front BB Raise: 70 x7 x5

Front DB Fly: 30s x10 x8 x7

[gympunk]

-- 9 am. workout! --

Declined BB Bench: 135 x12; 165 x8 x6; 175 x7 x5

V-Crunch: 3 sets x15

Flat DB Bench: 80s x7 x6; 75s x7; 70s x7 x5

Weighted V-Crunch: 35 LBS x20 x15 x12

Nautilus Stairmster: 7 Minutes 1.1 Miles

Inclined DB Press: 60s x8 x6 x7 x7 x5

[iWr3k]

damn you work outs are off the hook

[gympunk]

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

V-Crunch: 3 sets x20

Inclined Rear DB Shrugs: 75s x10 x8; 65s x11 x10 x8

Quad XT:

130 x15; 145 x13; 160 x10; 175 x8 (drop2 100x7), x8 (drop2 100 x5); 160 x8 (drop2 100 x5)

DB Shrugs: 85s x9; 80s x8; 75s x8 x8 x7

Smith/Rear Shrugs (fast): 125 x13 x11 x10 x9

[gympunk]

Med Grip Pull Ups: x11 x7 x5 x5

Hammer High Row: 180 x10 x9; 200 x9 x8

Med Hammer Grip/Lat Pull Downs: 150 x6; 140 x6; 130 x7, x6 (drop2 100 x5)

Lying Ham Curls: 70 x10; 90 x6; 100 x6(drop2 70x5); 90 x5 (drop2 70x5); 70 x6 (drop2 50x8)

Hammer Low Row: 180 x9 x8; 160 x10 x9

1 Arm DB Row: 65 x8 x7 x6 x6

Dip Station Leg Crunch: x20 x12 x10

[gympunk]

Inclined DB Curls: 45s x9 x7; 47.5s x7 x6 x7

Reverse Grip EZ Curls: 90 x8 x5 x5; 80 x8 x7

Rear BB/Wrist Curl: 100 x11 x10 x8 x8

Nautilus Stairmaster: 8 Minutes 1.2 Miles

Dip Station Leg Crunch: x20 x15 x12

Thors Hammer DB: 30s x20 x15 x15 x12

Weighted V-Crunch: 25 LBS x20 x12 x10

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

Close Grip EZ Curls: 90 x8 x7 x5 x5

[gympunk]

BB Shrugs: 135 x20 (fast); 215 x7 x6; 205 x8; 185 x8

Inclined Rear DB Shrugs: 75s x10 x8; 65s x10 x8 x7

Quad Xt: 130 x16; 160 x12 x10; 145 x10 (drop100x8); 160 x9 (drop 100x8);100 x8

Smith/Rear Shrugs: 155 x12 x10; 145 x11 10; 125 x10

Nautilus Stairmaster: 7 Minutes 1.05 Miles

DB Shrugs: 80s x8 x7; 75s x8; 70s x9; 65s x9

[gympunk]

Cybex Seated Press: 140 x12; 180?9; 200?7 x5 (drop2 160 x5)

Inclined Rear DB Flys: 32.5s x10 x7; 30s x9 x8 x8; 27.5s x10

V-Crunch: 3 sets x15

Hammer V-Squat: 320 x13; 370 x11; 410 x11 x10; 460 x10 x9 (drop2 320 x8)

Declined Weighted Crunch: 18 LBS x15 x12; 12 LBS x12 x10

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

Nautilus Stairmaster: 8 Minutes 1.1 miles

Front DB Flys: 35s x8 x7; 30s x7 x8 x7

[gympunk]

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

V-Crunch: x20 x15 x12

Hammer Inclined Mach: 160 x8 x7 x6 x6; 140 x6

Seated Calf Raise: 90 x13; 110 x9 x9 x8

Nautilus Stairmaster: 8 Minutes 1.2 Miles

Declined BB Bench: 175 x7 x5; 155 x7 x7 x6

Inclined DB Flys: 40s x10 x8 x7 x6

[gympunk]

Med Grip Pull Ups: x10 x7 x5 x4

Hammer Low Row: 180 x9 x8; 200 x9 x7

DB Row: 75 x8 x7; 65 x8 x7 EA.

Oblique Crunches: 3 sets x10

Laying Ham Curls: 70 x10; 90 x7 x6; 80 x8 (drop2 60 x8), x6(drop2 60 x5), x6 (drop2 60 x5)

Wide Hammer Grip Lat Pull Downs: 130 x7; 140 x6; 130 x7; 120 x7 (drop2 100x6)

Hammer High Row: 180 x13; 200 x9 x8 x7

Dip Station Leg Crunch: 3 sets x13

[gympunk]

High Row Mach.: 180 x13; 200 x9 x8; 220 x7

Hammer Grip Pull Ups: x8 x6 x6 x5

Rope Push Down: 80 x12; 90 x8; 80 x8;70 x7

Seated 1 Arm DB XT: 42.5 x8 x7 x7; 45s x7 EA.

V-Crunch: x15 x15 x20

Nautilus Stair Master: 7 Minutes 1 Mile

Lat Pulldown: 120 x11 x8 x8; 110 x7 (drop2 100x5)

Reverse Grip Push Down: 80 x10 x8; 70 x9; 80 x7

Overhead Rope XT: 80 x12; 90 x8; 80x8; 70 x8 (drop2 60 x5)

[gympunk]

Inclined DB Curls: 45s x10 x7; 47.5s x7 x6

Thors Hammer DB?s: 30s x20 x17 x15 x12 x12

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

Hammer V-Squat: 320?13x13; 370?11x10; 420?9x9 (Drop 320 x10)

Reverse Grip EZ Curls: 80 x10 x8 x8 x6

Dip Station Leg Crunch: x20 x15

[gympunk]

Cybex Seated Press: 140 x12; 180 x9 x7; 190 x6

Inclined Rear DB Flys: 30s x10 x8; 27.5s x10 x8; 25s x10 x7

Quad XT: 130 ?15; 145 x11; 160 x9; 175 x8 (drop2 100 x5), x6 (drop2 100 x5);160 x7 (drop2 100 x6)

Seated Side DB Flys: 27.5s x10 x10 x8 x8 x7

Nautilus Stairmaster: 8 Minutes 1.2 Miles

Front DB Flys: 35s x8 x7 x7; 30s x8 x8

Dip Station Leg Crunch: 3 sets x12

[gympunk]

- Uggh! It's been a week away !!

Flat DB: 90s x6 x5; 85s x6 x5 x6

Declined BB: 205 x6 x5; 185 x6 x5 x5

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

V-Crunch: 3 sets x20

Cybex Seated Press: 160 x7 x5; 140 x7 x6; 90 x7

Front DB Flys: 35s x8 x7; 32.5s x8 x7

Hammer V-Squat: 320 x13;370 x12;410 x10 x10;430 x9 x9 (drop2 320 x10)

Side DB Flys: 27.5s x10 x8; 25s x10 x7

Oblique Crunch: 3 sets x10

Inclined Rear DB Flys: 27.5s x10 x8; 25sx 10 x10; 22.5s x10

[gympunk]

BB Shrugs: 135 x18;185 x8 x6; 205 x6 x6

Inclined Rear DB Shrugs: 70s x10 x8; 65s x10 x8 x7

Rope Pushdown: 80 x15; 90 x8; 80 x8 x7(drop2 60x7)

Overhead Rope XT: 80x15; 90x8; 80x8 x7 (drop2 60x6)

Seated DB Shrugs (Fast Reps): 55s x12 x10 x8 x7

Weighted Bench Dips: 80 x 10 x10 x8

Seated 1 Arm DB XT: 42.5s x7x7 x6 EA.

Smith/Rear Shrugs (Fast Reps): 115 x13 x12; 135 x10 x10

Standing Calf Raise: 120 x10; 140 x10; 160 x8 (drop2 120 x8)

[gympunk]

Hammer Low Row: 180 x12; 200 x10; 220 x8 x7 (drop 180?8)

Lat Pulldown: 140 x7; 150 x6; 140 x6; 130 x6; 120 x7

1 Arm DB Row: 75s x8 x7 x6 x6

V-Crunch: 3 sets x12

Hammer V-Squat Mach: 280 x11; 320 x11; 370 x10; 410 x10; 460 x9 x8 (drop 320 x8)

Hammer High Row Mach: 180 x13; 200 x10 x8 x8

Dip Station Leg Crunch: x20 x15 x12

Nautilus Stairmaster: 7 Minutes 1.05 Miles

[gympunk]

Inclined DB Curls: 42.5s x10; 45s x7 x7 x6

Reverse Grip EZ Curls: 90 x8 x6; 80 x9 x7 x7

Rear BB Wrist Curls: 100 x13 x11 x10 x10

Laying Ham Curls: 70 x10; 90 x8; 100 x 5; 90 x7 (drop 70 x5), x 5 (drop 70 x5); 80 x6 (drop to 60 x5)

Close Grip EZ Curls: 100 x8 x6; 80 x8 x8

Thors Hammer DB: 30s x17 x15 x12; 27.5s x12 x10

[gympunk]

Cybex Seated Press: 140 x13; 180 x7; 190 x 7 x6 x4

Inclined Rear DB flys: 30s x10 x9 x8; 27.5s x10 x8

Quad XT: 130 x18; 145 x15; 160 x11; 175 x9, (drop 100 x7), x8 (drop 100 x6), x7 (drop 115 x5)

Side DB Flys: 32.5s x9 x7; 30s x10 x9 x8

V-Crunch: 3 sets x15

Nautilus Stairmaster: 7 Minutes 1.05 Miles

Front BB Raise: 70 x8 x5; 60s x9 x9 x7

[gympunk]

Declined BB Press: 185 x9 x6; 175 x6 x5; 155 x8

Inclined BB Press: 145 x8 x6 x5; 135 x8 x6

Seated Leg Press: 270 x 10 x8 x8 x8 (drop2 230 x8 fast)

Weighted Declined Crunches: 18 LBS x15 x12; 12 LBS x12 x9

Flat DB Press: 85s x8 x5; 80s x6 x5; 70s x7

[gympunk]

BB Shrugs: 185 x12; 205 x7 x7; 185 x8

Inclined Rear DB Shrugs: 70s x13; 75s x7 x6; 65s x8

Quad XT: 130 x15; 145 x13; 160 x11; 175 x10 (drop 100 x8), x7 (drop 100 x5); 160 x9 (drop 100 x5)

DB Shrugs: 80s x9; 85s x7; 80s x8 x7

Rear/Smith Shrugs: 125 x12 x10 x9 x9

Dip Station Leg Crunch: x20 x15 x12

[gympunk]

Seated DB Curls: 47.5s x10; 50s x7 x6; 55s x7

Reverse Grip EZ Curls: 90 x10 7; 80 x10 x8

Rear BB Wrist Curls: 100 x12 x10 x10 x10

Hammer V-Squat: 320 x12 x12; 370 x11 x10; 410 x11 x10

Close Grip EZ Curls: 100 x8 x5; 80 x10 x8

Thors Hammer DBs: 30s x20 x15 x12; 27.5s x15 x13

Inclined DB Curls: 37.5s x10 x8 x7

[gympunk]

Cybex Seated Press: 140 x12; 180 x8 x6; 190 x5

Inclined Rear DB Flys: 32.5s x8; 30s x10 x8 x7; 27.5s x10

Declined Weighted Crunch: 18 LBS x15 x12; 14 LBS x12 x8

Front DB Flys: 32.5s x10 x8 x7; 30s x9

Oblique Crunch: x 12 x10 x9

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

Seated Arnold DB Presses (fast): 50s x10 x7; 45s x8 x5

[gympunk]

Declined BB: 185 x9 x6; 175 x7; 165 x7 x5

Flat DB Press: 85s x7 x5; 75s x7 x6 x5

V-Crunch: 3 sets x15

Nautilus Stairmaster: 8 Minutes 1. 2 Miles

Laying Ham Curls: 70 x10; 80 x8; 90 x8; 80 x8 (drop 60 x7), x7 drop (60 x5)

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

[gympunk]

Lat Pulldown: 120 x13; 150 x6 x5; 140 x6; 130 x7�

High Row Mach: 180 x12; 200 x10; 220 x9 x7; 230 x7

Seated Leg Press: 270 x10; 320 x12 x10 x9; 270 x9

Seated Row: 140 x12 x10; 150 x9 x8; 140 x8

DB Rows: 75 x7 x7; 65 x9 x7 EA

[gympunk]

Seated DB Curls: 45s x10; 50s x7 x7 x6

Reverse Grip EZ: 90 x 8 x6; 80 x8 x7

1 Hand Cable Curls: 60 x8 x7 x6; 50 x8 EA.

Weighted Declined Crunches: 16 LBS x12 x9; 12 LBS x10 x8

Rear/Smith Shrugs (fast): 175 x11 x10; 155 x12 x11

Inclined DB Curls: 37.5s ; 35s x9 x8 x6

Inclined Rear DB Shrugs: 70s x9; 65s x8; 60s x9 x9

Close Grip EZ: 100 x8 x6; 90 x8 x7

Declined Crunches: 3 sets x10

Front Smith/Shrugs (fast): 195 x8 x7; 175 x8 x8

Thors Hammer DB: 30s x20 x17 x12; 27.5s x13 x9

DB Shrugs: 80s x8; 75s x8; 70s x7 x7

[gympunk]

Seated DB Press: 50s x10; 60s x7 x6; 55s x7

Side DB Flys: 30s x10 x8 x6; 27.5s x9

Declined Weighted Crunch: 16 LBS x14 x10; 12 LBS x10 x9

Hammer V-Squat:

320 x15; 370 x12 x12; 410 x10; 460 x10 x9; 320 x10

Inclined Rear DB Flys: 30s x10 x9 x7; 27.5s x10 x8

Front DB Flys: 32.5s x8 x7; 30s x9 x9

Cybex Seated Press: 140 x9; 160 x7 x7

Nautilus Stairmaster: 8 Minutes 1.2 Miles

[gympunk]

Reverse Grip Push Down: 80 x10; 90 x8; 80 x9 x8

1 Arm DB XT: 45s x8 x7; 47.5 x7 x6 ea.

Seated Calf Raise: 90 x12; 110 x9 x9 x8; 90 x10

Rope Pushdown: 90 x10; 80 x11; 70 x11 x10

Nautilus Stairmaster: 8 Minutes 1.2 Miles

Overhead Rope XT: 80 x13 x10 x10; 70 x10

1 Hand Cable Kickback: 50 x10 x8; 40 x8 EA.

[gympunk]

Smith Shrugs: 155 x13; 175 x10 x8; 155 x10

Inclined Rear DB Shrugs: 70s x8 x6; 65s x9 x7; 60s x8

Oblique Crunch: x12 x10 x8

DB Shrugs: 80s x8; 75s x8 x8; 70s x9

Nautilus Starimaster: 8 Minutes 1.2 Miles

[gympunk]

Med Grip Pull Ups: x10 x6 x5 x5

Low Row Mach: 180 x9 x9; 200 x8 x7

Lat Pull Down: 120 x11; 140 x6; 130 x6; 120 x6 (drop2 100 x5)

Hammer V-Squat Mach: 320 x15; 370 x15 x12; 410 x9 x9; 460 x9 x8

DB Row: 75 x7 x6; 65 x8 x6

V-Crunch: x10 x15 x15

Nautilus Starimaster: 1.2 Miles 8 Minutes

High Row Mach: 180 x11; 200 x9; 220 x8 (drop 180 x7)

[gympunk]

Inclined DB Curls: 45s x7 x7 x6; 42,5s x6

Reverse Grip EZ Curls: 90 x8 x6; 80 x7; 70 x8

Rear BB Wrist Curl: 100 x10 x11 x10 x9

Declined Weighted Crunch: 16 LBS x12 x10; 12 LBS x10

Laying Hammie Curls:

70 x10; 90 x7; 100 x6; 90 x5 (drop2 70 x5); 80 x6 (drop2 60 x5); 70 x7 (drop2 50 x5)

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

Thors Hammer DB: 30s x12 x10 x10 x8

[gympunk]

Cybex Seated Press: 160 x12; 180 x8; 200 x7 x5

Inclined Rear DB Flys: 30s x10 x8; 27.5s x10 x8; 25s x9

Smith/Front Shrugs: 195 x7; 175 x8 x8 x7

Smith/Rear Shrugs: 125 x12; 145 x10 x10; 125 x7 (drop 105 x11)

Seated Side DB Flys: 27.5s x10 x10 x7; 25s x9

V-Crunches: 3 sets x15

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

BB Front Raise: 70 x7 x6; 60 x8 x6

DB Shrugs: 65s x8 x8 x7 x7

[gympunk]

Smith Flat Bench: 175 x6 x6 x5; 155 x7 x5

Smith Inclined Bench: 105 x8 x7 x6; 125 x5; 105 x6

Nautilus Stairmaster: 6.5 Minutes 1 Mile

Declined DB Press: 50s x13 x9; 55s x8 x6; 45s x8

Inclined DB Flys: 40s x10 x9 x9; 35s x10 x7

[gympunk]

Seated DB Curls: 45s x10; 50s x7; 55s x6 x5

Reverse Grip EZ: 90 x7; 80 x7 x7 x6

Rear BB Wrist Curls: 100 x12 x11 x10 x10

V-Crunch: x20 x15 x20

Seated Press: 230 x10 x10; 270 x10 x10 x9

1 Hand Cable Curls: 60 x9 x7; 50 x10 x8 EA side.

Thors Hammer DB: 30s x20 x15; 27.5s x17 x15 x13

Inclined DB Curls: 35s x10 x10 8 x5

[gympunk]

Low Row Mach: 180 x10; 230 x7; 220 x6 x5 (drop2 180 x5)

Wide Hammer Lat Pulldown: 120 x9; 110 x7 x6

Med Hammer Grip Lat Pulldown: 120 x7 x6 x6

Hammer V-Squat Mach: 320 x12; 370 x11 x10; 410 x10 x10 x9 (drop2 320 x8)

High Row Mach: 180 x10; 200 x7 x6 x6 x6

Nautilus Stairmaster: 8 minutes 1.2 Miles

1 Arm DB Rows: 75 x7; 65 x7 x6 x6

Seated Row: 110 x10; 120 x8 x7; 110 x8

[gympunk]

BB Shrugs: 135 x20(fast); 205 x 7 x6; 185 x10 x9

Inclined Rear DB Shrugs: 70s x11 x9; 65s x10 x9 x7

V-Crunch: x20 x15 x18

Hammer V-Squat: 320 x15; 370 x13; 410 x11 x10; 460 x9 x9 (drop 320 x10 fast)

Rear Smith Shrugs: 125 x16; 145 x12; 155 x8 x8

V-Crunch: 3 sets x10

Nautilus Stairmaster: 8 Minutes 1.25 Miles

Seated DB Shrugs: 60s x11 x10 x9 x8

[gympunk]

Seated Arnold DB's: 50s x11; 60s x7 x6; 50s x8; 47.5s x8

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

Seated Leg Press: 270 x11 12; 320 x12 x10 x10

Super-Set---

Front DB Flys: 30s x9 x9 x8 x7

Side DB Flys: 30s x10 x8 x7 x7

[gympunk]

Flat DB Press: 85s x7 x6; 80s x7 x6 x6

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

Quad XT: 115 x15; 130 x15; 145 x13 x11; 160 x8 (drop2 100 x7) x8 (drop2 100 x5); 145 x8

Declined BB: 175 x7 x6; 155 x7 x5; 135 x8

Nautilus Stairmaster: 4 Minutes .6 Mile

[gympunk]

Med Grip Pull Ups (good form!): x11 x7 x5 x3

Low Row Mach: 180 x8 x7 x6; 200 x6

Lat Pulldown: 120 x9; 140 x6; 130 x6; 110 x7 (drop2 90 x7)

Hammer V-Squat: 320 x15 x13; 370 x12; 410 x12 x10; 460 x9

Seated Row: 120 x9 x8 x8; 110 x8 (drop2 80 x7)

High Row Mach: 180 x9 x8 x8; 200 x6 x6

[gympunk]

Inclined DB Curls: 42.5s x10 x8 x8 x6

Reverse Grip EZ Curls: 80 x8 x8 x7 x6

Standing Calf Raise: 120 x12; 140 x10; 180 x10 x9 (drop2 120 x8)

Thors Hammer DB: 30s x 17 x17 x15 x13

1 Hand Cable Curls: 60 x10 x8; 50 x8 x7 EA

Seated Calf Raise: 90 x12 x11 x10

[gympunk]

Cybex Seated Press: 140 x10; 160 x8; 190 x8 x6; 160 x9

Inclined Rear DB Flys: 30s x10 x8; 27.5s x10 x9 x7

V-Crunch: 3 sets x15

Weighted Declined Crunch: 14 LBS x14 x12; 12 LBS x10

Side DB Flys: 30s x10; 27.5s x10; 30s x8; 25.5s x7 x7

Nautilus Stairmaster: 8 Minutes 1.17 Miles

Front DB Flys: 35s x8; 32.5s x8 x7; 30s x8 x7

Dip Station Leg Crunch: 3 sets x12

[gympunk]

Inclined Rear DB Shrugs: 60s x15; 70s x10 x8; 65s x9 x9

V-Crunch: x15 x20 x12

BB Shrugs: 205 x7 x6; 185 x8 x8 x8

V-Crunch: 3 sets x12

Hammer V-Squat: 320 x12; 370 x10; 410 x10 x9; 460 x10 x9

DB Shrugs: 80s x8; 75s x9 x9

Oblique Crunch: x12 x10 x8

Smith Rear Shrugs (fast): 125 x13; 145 x10 x8

[gympunk]

Med Grip Pull Ups: x10 x6 x5 x4

Low Row Mach: 180 x10 x8 x8; 200 x6

DB Row: 75 x7 x6; 65 x7 x8 EA.

Oblique Crunch: 3 sets x10

Hammer V-Squat: 320 x12; 370 x12; 410 x12 x10; 460 x10 x9 (drop2 320 x10 fast)

Lat Pulldown: 130 x9 x7; 120 x9 x6 (drop 2 100 x6)

Nautilus Stairmaster: 6 min 40 Sec 1 Miles

High Row Mach: 180 x9 x8; 160 x10 x9

[gympunk]

Flat DB Press: 90s x6 x4; 80s x7 x6 x5

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

Seated Leg Press: 230 x13; 270 x12 x11; 320 x10 x10 x9

Declined BB: 185 x7 x5; 175 x6; 165 x7; 155 x6

Inclined DB Flys (fast): 35s x11 x10 x10

[gympunk]

Seated DB Curls: 45s x9 x8 x8 x7

Rope Pushdowns: 80 x12 x10; 90 x8; 70 x10

Close Grip EZ Curls: 100 x6 x5; 80 x8 x6

V-Crunch: 3 sets x15

Reverse Grip Push Downs: 80 x13; 100 x12; 110 x8; 90 x8

Seated 1 Arm DB XT: 42.5 x8; 40 x7; 37.5 x7; 35 x7 EA.

Reverse Grip EZ Curls: 80 x9 x8 x8 x7

Overhead Rope XT: 80 x12 x10; 70 x10 x8

V-Crunch: 3 sets x15

Thors Hammer DB: 30s x18 x17 x12; 27.5s x15 x13

Weighted V-Crunch: 25 LBS x17 x15 x12

Inclined DB Curls: 35s x10 x8 x8 x8

[gympunk]

BB Shrugs: 205 x9; 215 x7 x6; 205 x7

V-Crunch: x15 x15 x20

Cybex Seated Press: 180 x8 x7; 190 x6 x5 (drop2 140 x6)

Inclined Rear DB Shrugs: 70s x11 x8 x7; 60s x9 x8

Side DB Flys: 30s x10 x7; 27.5s x 10 x8 x8

Weighted V-Crunch: 25 LBS 3 sets x15

Hammer V-Squat: 320 x13; 370 x13; 410 x11 x11; 460 x10 x9 (drop2 320 x8)

Front DB Flys: 35s x9 x7; 32.5s x7; 30s x8 x8

Smith Rear/Shrugs (fast): 125 x13 x10 10 x8

DB Shrugs: 80s x8 x7; 75s x7; 70s x8

[gympunk]

Flat DB Press: 85s x7 x6; 80s x6 x6; 75s x7

Inclined DB Press: 70s x6 x5; 65s x6 x6; 60s x6

Nautilus Stairmaster: 7 Minutes 20 sec 1.1 Miles

Declined DB Press: 42.5s x12; 45s x11 x10 x10 x10

Inclined DB Flys: 37.5s x8; 35s x10 x8

[gympunk]

Inclined DB Curls: 42.5s x10; 47.5s x7 x6; 40s x8

Reverse Grip EZ Curls: 80 x9 x8 x7 x7

V-Crunch: 4 sets x15

Rope Push Downs: 90 x11 x8; 80 x9 x9

1 Arm Seated DB XT: 42.5s x8 x7; 40s x9 x7 EA.

Seated Leg Press: 270 x9 x11; 320 x10 x10; 270 x10 x9

Close Grip EZ Curls: 90 x8 x7 x6 x6

Overhead Rope XT: 80 x11 x10; 70 x10 x9

Nautilus Stairmaster: 8 Minutes 1.16 Miles

Thors Hammer DB: 30s x17 x15 x15 x13

1 Hand Cable Kick-Backs: 50 x10 x9; 40 x8 x7 EA.

Standing DB Wrist Curls: 50s x8 47.5s x8 x6; 42.5s x8

[gympunk]

BB Shrugs: 215 x6; 205 x6; 195 x6; 185 x7 x7

Inclined Rear DB Shrugs: 70s x11 x8; 65s x10 x8 x7

Laying Hammie Curls: 70 x10; 90 x8 x7; 80 x8 x8 (drop2 60×5); 70 x10 (drop2 50 x8)

Smith/Rear Shrugs (fast): 125 x17; 145 x13; 155 x10 x9

DB Shrugs: 80s x8; 75s x8; 70s x8 x6

Dip Station Leg Crunches: 4 sets x15

Nautilus Stairmaster: 8 Minutes 1.16 Miles

[gympunk]

High Row Machine: 180 x13; 200 x7 x6; 210 x7

Hammer Grip Pull Ups (good form!) : x8 x5 x5 x4

Low Row Machine: 180 x9 x5; 140 x10 x9

Weighted Declined Crunches: 16 LBS x12 x10 x10

Lat Pull Down: 120 x9 x7; 110 x7; 100 x8

DB Row: 65 x8 x6 x5 x5

V-Crunch: 4 sets x12

[gympunk]

Cybex Seated Press: 140 x11 x10; 160 x7; 170 x6 x5

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

Hammer V-Squat: 320 x13 x13; 370 x12 x12; 410 x11 x10; 460 x8

Seated Side DB Flys: 27.5s x10 x10 x7; 25s x9 x9

Declined Weighted Crunch: 16 LBS x17 x12; 12 LBS x10

Front BB Raise: 60 LBS x9 x9 x7 x7 x6

Nautilus Stairmaster: 8 Minutes 1.22 Miles

Dip Station Leg Crunch: x 15 x13 x12

[gympunk]

Flat DB Press: 90s x7 x5; 85s x6; 75s xx7 x5

Inclined DB Press: 65s 7 x6 x6; 60s x7 x6

Seated Leg Press: 230 x16; 270 x15 x12; 320 x11 x10(drop 230 x10)

Declined DB Press: 45s x15; 47.5s x12 x10; 50s x11 x8

Nautilus Stairmaster: 5 Minutes .75 Miles

Dip Station Leg Crunch: x15 x12 x10

Inclined DB Flys: 35s x10 x10 x8

[gympunk]

Inclined DB Curls: 45s x9 x7 x6; 40s x8

Reverse Grip EZ curls: 90 x9 x7; 80 x8 x7

Rope Pushdown: 80 x13 x12 x10 x9

1 Hand Seated DB XT: 42.5s x7 x6 x6 x5 EA.

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

Thors Hammer DB: 30s x17 x18 x17 x15 x13

1 Hand Cable Kickback: 40 x11; 50 x9 x8; 40 x8 EA.

[gympunk]

Pull Ups: x10 x5 x5 x4

Low Row Mach: 180 x7 x7 x7 x7

Lat Pull Down: 120 x9; 140 x5; 120 x7; 130 x5 (drop2 100 x7)

Declined Weighted Crunch: 14 LBS x12 x10

Nautilus Stairmaster: 8 minutes 1.2 Miles

DB Row: 65 LBS x8 x7 x6 x6 EA.

High Row Mach: 180 x9 x8 x8 x7

[gympunk]

BB Shrug: 215 x7; 205 x7; 195 x8; 185 x9 x8

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

Hammer V-Squat: 320 x12 x15; 370 x13 x12; 420 x12 x10

V-Crunch: x 15 x13 x20 x15

DB Shrugs: 85s x9 x8; 80s x8; 70 x9

Smith Rear Shrugs: 125 x16 x13 x12 x10

[gympunk]

Inclined DB Curls: 42.5s x10; 45s x8 x7 x6

Rope Push Downs: 80 x 13 x11; 90 x8; 80 x8

EZ Curls: 100 x8 x6; 90 x8 x7

Overhead Rope XT: 80 x17; 90 x9 x8; 70 x10

Hammer V-Squat: 320 x15 x13; 410 x13 x12; 460 x11 x10 x10 x8

Seated 1 Hand DB XT: 45s x7 x6; 42,5s x7 x7 EA.

Thors Hammer DBs: 30s x20 x17; 32.5s x13 x12 x8; 27.5s x9 x10

Reverse Grip Push Downs: 80 x13; 100 x9; 90 x8 x7

[gympunk]

Cybex Seated Press: 160 x10; 180 x7; 190 x7 x5 (drop2 160 x6)

Inclined Rear DB Flys: 30s x10 x8 x7; 27.5s x10 x8

V-Crunch: 3 sets x15

Seated Leg Press: 270 LBS x12 x11 x10 x10 x9

Declined Weighted crunch: 14 LBS x12; 20 LBS x12 x9

Front DB Flys: 35s x7; 32.5s x8 x8 x6

Side DB Flys: 30s x10 x8 x8 x7

[gympunk]

Pull Ups: x10 x6 x6 x4

Low Row Mach: 180 x8 x7 x7; 190 x6

Lat Pulldown: 120 x10; 140 x5; 130 x5; 120 x7

DB Row: 70 x 7 x7 x6 x6 EA.

Oblique Crunch: x10 x10 x8

Nautilus Stairmater: 8 Minutes 1.2 Miles

High Row Mach: 180 x8 x8 x7 x6

[gympunk]

Flat DB Press: 85s x7 x5; 80s x6 x5; 70s x7

Declined BB Press: 185 x6 x4; 165 x7 x6 x5

V-Crunch: 4 sets x17

Hammer V-Squat Mach: 280 x15; 320 x13 x13; 410 x12 x11; 480 x10 x9

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

Stairmaster: 5 Minutes .7 miles

Dip Station Leg Crunch: 3 sets x12

[gympunk]

Cybex Seated Press: 180 x8 x5; 160 x8 x6 (drop 140 x5)

BB Shrugs: 215 x7; 205 x7; 195 x8 x7 (drop 175 x8)

Smith / Rear Shrugs: 155 x12 x10 x8; 135 x10 x9

Rear DB Flys: 30s x10 x9 x7; 27.5s x9 x8

Seated Arnold DB Press: 50s x6 x8 x7 x6 x6

Seated DB Shrugs: 60s x9 x8 x8 x8 x7

Plate Raise: 45 LBS x10 x10 x9 X9

Plate Shrugs (Fast): 45 LBS x12 x12 x10

[gympunk]

EZ Curl: 100 x9 x6; 90 x8 x6

Inclined DB Curls: 42.5s x9 x7 x6; 40s x7

Rope Pushdown: 80 x13; 90 x8; 80 x8; 90 x6 (drop2 70 x8)

Seated 1 Arm DB XT: 42.5 x8 x7 x7; 40 x7 EA.

Nautilus Stairmaster: 8 Minutes 1.22 Miles

Overhead Rope XT: 80 x12; 90 x8 x6; 80 x8 (drop2 60 x7)

Thors Hammer DB: 30s x17 x15; 27.5s x15 x13

Reverse Grip EZ Curl: 70 x9 x8 x8 x7

V-Crunch: x15 x15 x20

Cable Kick-Back: 50 LBS x9 x8 x7 x7 EA

1 Arm Cable Curl: 50 LBS x9 x7 x7 x6 EA

[gympunk]

Flat BB Bench: 185 x6; 175 x7 x5; 165 x7 x5

V-Crunch: 3 sets x20

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

Quad XT Mach:115 x15; 130 x13; 145 x10; 160 x10 (drop 70 x7), x9 (drop 70 x7), x9 (drop 100 x5)

Declined BB Bench: 175 x6 x5; 165 x7 x5; 155 x7

V-Crunch: 3 sets x15

Nautilus Stairmaster: 6 M. 10 Sec. 1 Mile

Inclined DB flys: 40s x10 x7; 37.5s x9 x9 x7

[gympunk]

Pull Ups: x10 x7 x5 x4 ...

Low Row Mach: 200 x7 x6; 190 x7; 180 x5 ...

Cybex Seated Press: 180 x7 x5; 170 x6 x6 (drop 140 x5) ...

Inclined Rear DB Flys: 30s x10 x8 x7; 27.5s x10 x8 ...

Lat Pull Downs: 140 x6; 130 x7; 120 x6 x6 (drop 100 x5) ...

DB Rows: 65s x8 x7 x7 x6 ...

Oblique Crunch: x10 x10 x8 ...

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

High Row Mach: 200 x7 x6 x6 x5 ...

Front DB Flys: 32.5s x7 x6; 30s x7 x7 x6 ...

[gympunk]

Inclined Rear DB Shrugs: 65s x12 x10; 70s x9 x8; 55s x10

BB Shrugs: 205 x7 x6; 195 x7 x6; 185 x8

1 Arm Seated DB XT: 45 x7 x5; 42.5 x8 x7 x6 EA.

Rope Push Down: 80 x13 x10; 70 x10 x9 (drop2 60 x7)

Smith Rear Shrugs: 125 x13 x11; 145 x11 x10 x10

Nautilus Starimaster: 8 Minutes 1.17 Miles

Seated DB Shrugs (fast reps): 65s x11 x10 x8; 55s x10 x9

V-Crunch: 15 x20 x17

Overhead Rope XT: 90 x9 x7: 80 x8 x7 (drop2 60 x7)

1 Arm Cable Kickback: 50 x8 x8 x6; 40 x8 (drop2 30 x6) EA.

[gympunk]

Inclined DB Curls: 42.5s x10 x7; 47.5s x7 x6

1 Arm Cable Curls: 50 x10 50 x8 x7; 50 x9 EA

Reverse Grip EZ curls: 80 x8 x8 x7 x6

Hammer V-Squat: 320 x15 x12; 370 x12; 410 x11; 460 x11 x10; 320 x15

Thors Hammer: 32.5s x15; 30s x18 x15; 27.5s x15 x12

Oblique Crunch: 3 sets x10

Cable EZ Curls: 100 x10; 110 x7 x6; 100 x7