Gympunk's Journal!!!!

[gympunk]

Hey! I'm 5'9.5" 171 29 yo, been training about 7 years, gained 30+ pounds..... Slide show from Oct &Dec...
http://f1.pg.photos.yahoo.com/ph/shakeappeal73/slideshow?.dir=/BB+oct&.view=t



2/12/04
13 MIN 1.89 MI Stairclimber

***** CIRCUIT **********
** Med Grip Pull Ups: 4 sets@ 8 reps
** Bent over Cable BB row: 3 sets@ 90 lbs 12 reps
** Cable BB Shrugs: 90/110/120/120 (drop to 90) 15 reps

Straight Arm DB Pullovers: 70/70/80/80/80 15>5 reps
Weighted Bench Crunches: 35 lbs 4 sets 12 reps

Power Rack BB Shrugs: 140/140/160/160 (drop to 90) 8>5 reps
T-Bar Rows: 50/70/70/50 10>7 reps
Dip Station Leg Lifts: 3 sets @ 12 reps
Smith Machine Shrugs:
Behind the Back: 110/110/90/90 7reps
Front Shrugs: 110/160/160 (drop to 90) 15-8-8-12 reps.......

[Heisman]

Good job starting a journal. What are your goals?

[gympunk]

I need to continue to gain LBS & finetune on my upper body, get my BF% down alittle & Get Fkkn motivated to stick w/a Leg routine (my weakness) to help gaining Lbs overall!! Also need to straightedn out my diet: less crap &more protein, good carbs....
Here's some recent workouts:

//// Bi/Tri/Traps //////
2/8/04
70 min.
1.67 mi 12min stairmaster

Inclined DB Curls: 40/40/45/45/45/ 10>6 reps
French DB Press: 40/45/45/ 15 reps
DB Shrugs: 40/60/65/70/70/80 15>5 reps
Bench Dips: 50/60/70/70/80 15>5 reps
Reverse Grip BB Curls: 70/70/70 8>5 reps
Thors DB Curl: 20/20/20/20 10 reps

-- CIRCUIT----
Chin Ups: 3 sets @ 10 reps
EZ Curl Cable Push-Down: 3 sets 130 (drop to 90) 10 reps ea
One Arm Cable Curls: 50/50 8 HARD/FORCED reps!
Hanging Leg Lifts: 3 sets 10 reps

*Smith Machine Shrugs:
*Behind The Back: 110/110/90/90 8 reps
*Front Shrug: 110/110/ 140/140(drop to 90) 12 reps
Behind the back BB Curl: 70/70/70 12 reps
-------------------------------------------------------

***BACK LIFTING AFTER A COLD*****
2/7/04

///Chest/Back/Delts/////

10 min 1.47 mi stiarmaster

Flat DB Presses: 50/55/65/70/70/75/75 15> 5 reps
One Arm DB Row: 50/65/70/70/75/75 15>5 reps
Delt DB Laterals:
Front 25/25/25 12 reps ea
Side: 20/20/25/25 10 reps ea
Back: 15/15(drop to 10)/15(drop to 10) 7 reps ea
Declined BB Press: 90/140/140/140(drop to 90)@15,5,4,3>10 reps
Weighted Bench Crunches: 3 sets 35lbs, 15 reps
Wide Grip T-Bar Row: 45/70/70 12>7 reps
Front Delt Plate Lift: 3 set 45lb plate 10 slow reps

-------------------------------------------------------
1/31/04

//// CHEST/TRI ////

Flat DB Press: 55/65(drop to 40)/65(drop to 40)/75/75/75
15>5 reps
Weighted Bench Dips: 50/60/60/70/70 12>7 reps
Weighted "V" Crunches: 25/25/35/35 15 reps
Inclined DB Press: 55/55/60/60 7 reps
Seated One Arm DB xt: 50/50 8 reps ea. arm
Dip Station Leg Lifts: 2 sets @ 15 reps
French Press DB: 65/65 10 reps (finished off with unweighted bench dips 2 sets 10 reps)


-------------------------------------------------------

1/27/04
/// BI/TRAP//////////
50 MIN

***CIRCUIT***
*Alt Seated DB Curls: 30/35/40/45/45/50/50 15>5 reps
*DB Shrugs: 40/55/60/65/70/70 15>8 reps
*One Arm DB Rows: 45/55/60/60/65 15> 5 reps

Reverse Grip BB Curls: 65/65/65 8 reps
Med Grip Pull ups: 3 sets @ 6 reps
Reverse Grip Cable BB Curl: 70/70 10 reps

--- 1 set ea.--------
Cable BB Curl: 130 lbs 7 reps
Cable BB Shrug: 160 lbs 10 reps
Cable BB Rowl: 130lbs 12 reps

Smith Machine Behind/Back Shrug: 90/110/110/90 8 reps
Smith Machine Behind BB Shrug: 90/110/130/130 12 reps

[gympunk]

2/14/04

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

1.6 MI 10 MIN STAIRCLIMBER
50 min workout

Inclined DB Press: 50/55/60/60/60 15>5 reps
DB Delt Flyes:
Front: 25/25/20/25 12 reps
Side: 25/25/20/20 10 reps

Seated Arnold DB Presses: 45/45/45 10 >7 reps
Dip Stand Leg Lifts: 3 sets @ 12 reps

Declined BB Bench: 140/140/120/120 (drop to 90,10 reps) 6 reps
Rear Delt DB Flyes: 10/10/10/12/12 8>5 reps
Front Delt Plate Fly: 45lb plate 2 sets @ 8 slow reps

[gympunk]

2/16/04

////BI-TRI//////////
1.8 mi. 13 min Stairclimber

Inclined DB Curls: 40/40/45/45 10>5reps
Bench Dips: 40/45/45 12 reps
Thors Hammer DB Rotations: 20/20/20/20 12 reps
Reverse Grip BB Curls: 70/70/70/70 8>5 reps

Chin Ups: 4 sets 8>5 reps
Cable BB Push Down: 130/130/130(drop to 90) 10 reps
Cable BB Curls: 130/130 8 reps
Cable Reverse Grip Pull Downs: 110/110/90 8 reps

Seated French DB Press: 60/75/75 7 reps
Weighted Declined Crunches: 3 sets @ 25 lbs 12 reps

[damn y_all]

looking good, solid workouts!

[Heisman]

You are doing a lot of sets. Ever think about cutting it back a bit.

[gympunk]

Originally posted by Heisman
You are doing a lot of sets. Ever think about cutting it back a bit.

You're probably right, the thing is I get stir-crazy between sets! The 1st couple sets are usually high rep warm ups though...Like to go-go-go!! Here's today's short 45 min workout w/fewer sets!

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

9 min 1.6 mi Stairmaster

Inclined DB Press: 50/55/60/70/70(drop to 35) 15>5 reps
Flat DB Press: 70/70/80/80(drop to 40 ) 8>5 reps
One Arm DB Rows: 50/55/60/70/70/70 12>5 reps

--CIRCUIT---
--Med Grip Pull Ups: 3 sets @ 5 reps
--Cable BB Row: 110/110/130 10 reps
--Narrow Parallel Grip: Pull Ups: 2 sets @ 8 reps
--Dip station Leg Lifts: 4 sets @ 12 reps

Straight Arm DB Pull Overs: 75/75/75 10 slow reps

[gympunk]

/// Bi/Tri/Traps////////


---CIRCUIT--------
--Inclined DB Curls: 35/40/40/45/45/45 12>6 reps
--Reverse Grip BB Curls: 70/70/70/70 7 reps
--DB Shrugs: 40/50/60/60/70/75 12>6 reps
--Weighted "V" Sit ups: 3 sets @ 25lbs 15 reps

French DB Xt: 60/65/70/75 12>6 reps
Thors Hammer DB Rotations: 20/20/20 (drop to 12/20 (drop to 12/ 12 reps
Weighted Bench Dips: 60/60/70 10 reps
Dip Station Leg Lifts: 2 sets @ 12 reps

Smith Machine Shrugs.....
Behind The Back: 90/90/110/90 7 reps
Front Shrugs: 110/110/180/180 12>5 reps
Chin Ups: 2 sets @ 5 reps

[Heisman]

Regular dips are a lot better than bench dips. Why do you use circuits? You would most likely see better results if you didn't use them.

[gympunk]

Originally posted by Heisman
Regular dips are a lot better than bench dips. Why do you use circuits? You would most likely see better results if you didn't use them.
I throw in regular dips, but I should try them weighted. I actually enjoy weighted bench dips though... You're right, I guess for packing on some mass circuits aren't the best... I like the feeling of working either complimetary or opposite groups togetherl & keeping my heartrate up sometimes....

[Heisman]

Originally posted by gympunk
I throw in regular dips, but I should try them weighted. I actually enjoy weighted bench dips though... You're right, I guess for packing on some mass circuits aren't the best... I like the feeling of working either complimetary or opposite groups togetherl & keeping my heartrate up sometimes....

Keeping your heart rate up is for losing weight, not gaining it!!!

[damn y_all]

Originally posted by Heisman
Keeping your heart rate up is for losing weight, not gaining it!!!

But it is good to build endurance for athletics, versus just getting bigger muscles, you need a balance. Good routines Gympunk, you work your balls off man!

[Heisman]

Originally posted by damn y'all
But it is good to build endurance for athletics, versus just getting bigger muscles, you need a balance. Good routines Gympunk, you work your balls off man!

I don't think he said that he was an athlete. If he did, then my bad. Cardio would be better for endurance anyway IMO.

[gympunk]

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

13MIN 1.7MI Stairclimber

Inclined DB Press: 50/60/60/70/70 12>5 reps
Flat DB Press: 75/75/75 8>5 reps
Delt DB Laterals:
Front: 20/20/25/25/25 10 reps
Side: 20/20/25/25/20 8 reps

Seated Arnold DB Presses: 45/45/50/50 10 reps
Rear Delt Laterals: 5 sets 12 (drop to 10) 10 reps
Front Delt Plate Lift: 45lb plate 3 sets 8 slow reps

Smith Machine Military Press: 3 sets 70lbs 8 reps
Dip Station Leg Lifts: 3 sets 12 reps

[gympunk]

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

1.69 mi. 11 min stairmaster

Seated Cable Row:
78/112/125 (drop to 78)/137(drop to 112)/137(drop to 112)
15 > 7 reps
Pull Ups:
Close Parallel Grip: 2 sets @ 8 reps
Dip Station Leg Lifts: 3 sets @ 10 reps
Med "Regular" Grip: 2 sets @ 6 reps

Dead Lifts: 140/160/160/160 10> 5 reps
One Arm DB Rows: 3 sets @ 55 8 reps
Bench "v" Crunches: 3 sets @ 8reps

[Heisman]

If I were you I would get rid of the Arnold Presses since they can be hard on your rotator cuffs and you have far too many shoulder exercises anyway.

I would do close grip chin ups instead of parallel grip, but whatever works for you.

[sfgiants13]

You are doing quite a bit of sets. Cut back a bit like Heisman said.

[gympunk]

Hi...sfgiants13, I'm trying to take Heisman's advice & cut down on my sets. I just get rolling @ the gym though, hard to take it slow!

//// Bi-Tri /////////

13 min 1.9 mit starimaster

Inclined DB Curls: 35/45/45/45 12>7 reps
Dip Station Tri Dips: 2 sets @ 15 (warm-ups)
Seated French DB Press: 55/65/75/75/75 15>5 reps

Reverse Grip BB Curls: 80 lbs 3 sets @ 8 reps
Thors Hammer DB Rotations: 4 sets 20 (drop to 12) 15 reps
Close Grip BB EZ Curls: 3 sets 80lbs @ 8 slow reps
Weighted Flat Bench Crunches: 2 sets @35lbs 12 reps...

---- CIRCUIT------
Cable Tri EZ Curl Pushdown: 130/130/140/150 10>8 reps
Chin Ups: 3 sets @ 8 slow reps
Reverse Grip Tri Pulldown: 110/90 10 reps
Weighted Declined Crunches: 3 sets @ 15lbs 10 reps

[gympunk]

Anybody want to yell @ me because I've been blowing off my leg days? that's my weakest point!


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

1.7MI., 11 MIN ON STARICLIMBER

Declined BB Bench: 90/140/140/140/90 @ 12/7/5/3/10 reps
Hanging Leg Lifts: 4 sets @ 15 reps (between sets)
Flat BB Bench: 110/130/130/ 130 @ 12/8/8/6 reps
Bench "V" Crunches: 3 sets @ 12 reps (between sets)
Arnold DB Presses: 3 sets @ 45lbs 10/8/7 reps
Back Delt Laterals: 3 sets @ 12lbs 10 reps
Dip Station Leg Lifts: 3 sets @ 10 reps (between sets)
Smith Machine Seated Military Press: 4 sets @ 70 lbs 7 reps ea.

[Heisman]

The legs are the most important bodypart to train. You use them more than anything else in real life. Training them will produce tons of hormones that will help your other bodyparts. Also, why don't you conserve some energy by doing less sets for the upper body and use it for the lower body.

I will not post in here again until you work your legs.

[gympunk]

Originally posted by Heisman
The legs are the most important bodypart to train. You use them more than anything else in real life. Training them will produce tons of hormones that will help your other bodyparts. Also, why don't you conserve some energy by doing less sets for the upper body and use it for the lower body.

I will not post in here again until you work your legs.
Sweet Jesus, OK OK! I'll do my legs!

[gympunk]

//// LEGS!!! /////////

11 min, 1.7 mi Stairclimber

Quad Machine XT:
75/135/150/150/150 (drop to 100) 15> 8 reps
Laying Ham Curl Machine:
100/120/120/140/140(drop to 100) 15> 5 reps
Seated Leg Press:
270/320/320/340/340/340 20> 5 reps
Hanging Leg Lifts: 4 sets @ 20 reps
Hack Squat:
4 sets @ 180 lbs 10> 5 reps
Standing Calf Machine:
4 sets @ 160 10 reps
Bench "v" Crunches: 4 sets @ 15 reps

[Heisman]

A real leg workout involves real squats.

[gympunk]

My gym only has 1 squat box & it was in use the whole time!

[Heisman]

You don't need a box for squats.

[gympunk]

I just realized there's another Squat rack at my gym....I can use it next time...

/////// DELTS/ABS/////////

1.5 mi 10 min stairmaster

Seated Arnold DB Presses:
40/45/50/50/55 15>5 reps
Dip Station Crunches: 4 sets @ 12 reps
Delt DB Laterals:
Front: 20/20/25/25/25 10 > 5 reps reps
Side: 20/20/25/25/25 10 > 5 reps
Back: 10/12/12/15/15 10>7 reps
Declined Weighted Crunches: 3 sets @ 10 reps 15lbs med. ball
Smith Machine Military Press:
70/70 7 reps
90/90 5 reps
70 8 reps
Bench "V" Crunches: 3 sets @ 15 reps

[Heisman]

I strongly suggest you do regular dumbell presses instead of arnold presses. Arnold presses can mess up your rotator cuffs.

[gympunk]

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

10 MIN 1.7 MI. STAIRMASTER

Inclined DB Curls: 35/40/40/40 10> 7 reps
Reverse Grip BB Curls: 65/70/70/65 7 reps
Thors Hammer DB Rotations: 5 sets @ 20lbs, 12 reps
Standing DB Curls: 45lbs 4 sets 8>4 reps
Dip Station Leg Crunches: 3 sets @ 15 reps
Close Grip Chins 4 sets 8>4 reps
EZ Curl BB Curls: 3 sets @ 85 lbs 10 > 7 slow reps
Weighted Bench Crunches: 3 sets @ 35lbs 12 reps

[Heisman]

You are still doing far too many sets IMO. Just do some heavy weighted chins, barbell curls, and hammer curls during your next two bicep workouts and see if all the weight goes up on the second one.

[gympunk]

Originally posted by Heisman
You are still doing far too many sets IMO. Just do some heavy weighted chins, barbell curls, and hammer curls during your next two bicep workouts and see if all the weight goes up on the second one.

Ok, we'll see I've been thinking about weighted chins & pull ups...


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

Flat DB Bench: 50/60/70/75/75 15>5 reps
DB Shrugs: 50/60/70/75/75 15>5 reps
Smith Machine:
Behind the Back Shrugs: 90/110/110/110 7 reps
Front Shrugs: 110/160/160/160 12> 6 reps
Hanging Leg Lifts: 4 sets @ 17 reps
Inclined DB Press: 60/65/70/70 (drop to 30) 12> 5reps
BB Shruds: 2 sets @110 10 quick reps....

[Heisman]

Nice workout. To spice things up a bit, instead of doing three types of shrugs where you are basically doing the same thing, try doing overhead shrugs to replace one of them. You just hold the bar overhead and do the shrugs.

[gympunk]

Originally posted by Heisman
try doing overhead shrugs to replace one of them. You just hold the bar overhead and do the shrugs.

Hmm? So you hold your arms extended out with the BB & push it up? Like maxing out a standing military press or something?

[Heisman]

You hold the bar up like you just finished a military press and you shrug.

http://www.t-mag.com/nation_articles/235pow2.html

[gympunk]

//////// LEGS////////

1.7mi 11 min stairmaster

Quad Xt Machine:
80/112.5/135/150/150 (drop to 100) 12> 5reps
Ham Xt Machine:
100/120/140/140 (drop to 100) 15> 6 reps
Hanging Leg lifts: 4 sets @ 10 reps
Squats:
70/90/110/130/130/110 10> 7 reps
Bench V- Crunches: 2 sets @ 15 reps
Seated Leg Press:
260/260/310/310 15> 7 reps
Standing Calf Raises: 3 sets @ 140 8 fast reps
Dip Station Leg Lifts: 2 sets @ 12 reps

[gympunk]

/////Back/Delts////////

Seated Arnold &Reg DB Presses:
40/50/50/55/55 15>5 reps
One Arm DB Rows: 40/50/50/55/55 15>8 reps
Seated Cable Row:
100/112/125/125 (drop to 100) 12> 6reps
Delt DB Laterals:
Front & Side 4 sets @ 25 lbs 8 reps ea
Med Grip Pull Ups: 2 sets @ 5 reps
Parallel Close Grip Pull Ups: 2 sets @ 8 reps
Dip Station Leg Lifts: 3 sets @ 12 reps
Straight Arm DB Bench Pull over 3 sets @ 80lbs 8 slow reps
Back Delt Laterals: 3 sets @ 10lbs 6 reps
Front Delt Plate Lift: 2 sets @ 45lbs 8 slow reps

[gympunk]

/////// CHEST/TRI//////////

10 min 1.5 mi starimaster

BB bench Press:
90/140/140/140 /90 @12/7/6/4/10 reps
Fench DB XT: 55/65/65/75/75 15> 5reps
Bench "v" Crunches 3 sets @ 15 reps
One Armed French DB XT: 3 sets @ 40lbs 8>6 reps ea. arm
Inclined DB Press: 55/55/65/65 12>6 reps
Deeclined BB Bench:
100/130/130/100 @12/7/6/12 reps
Cable Tri EZCurl Push Down: 130/130/140/140 8 reps
Cable EZ Curl Pull Down: 2 sets @ 100 lbs 12 reps
Hanging Leg Lifts: 3 sets @ 20 reps

[Bigpecs]

Why dont you do all your chest exercises first then your triceps exercises? Nice workout though.

[gympunk]

I like to change up the groups, if I burnout the chest first the Tri sets are weak...

[gympunk]

3/24/04


////// BI'S /////////
1.5 mi 10 min stairclimber

Inclined DB Curl: 30/40/40/40 12>6 reps
Reverse Grip BB Curl: 50 lbs 3 sets @ 7 reps
Thors Hammer DB Rotation: 15/15/20/20/20 10 reps
Close Grip EZ BB Curls: 3 set @ 80lbs 8 slow reps
Weighted Bench Crunches: 3 sets @ 35lbs 15 reps
Behind the Back BB Wrist Curls: 80 lbs 3 sets @ 8 reps
Cable BB Curls: 140 lbs 3 sets @ 7 reps
Cable Reverse Grip Curls: 90 lbs 3 sets 8 reps
Chin Ups: 2 sets @ 6 slow reps
Hanging Leg Lifts: 3 sets @ 12 reps

[gympunk]

///// LEGS ///////

13 MIN 1.5 MI STAIRMASTER

QUAD XT MACHINE:
87/125/135 (DROP @100)/150 (DROP @100)/165 15>5 REPS
HAM XT MACHINE:
100/120/140/140/160 (DROP@100) 15> 5 REPS
WEIGHTED BENCH CRUNCHES: 3 SETS 35LBS 15 REPS
SEATED PRESS:
270/340/340/390/390 18> 6 REPS
SQUATS:
90/140/110/110 12> 8 REPS
HANGING LEG LIFTS: 3 SETS @ 15 REPS
STANDING CALF XT: 3 SETS 140 LBS 10 REPS

[gympunk]

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

15MIN 2 MI STAIRCLIMBER

INCLINED DB PRESS:
55/65/65/70/70 (drop@40) @15/8/8/6/5>5 reps

DELT DB FLYES:
FRONT: 20/20/25/25/20 8 REPS EA.
SIDE: 20/20/25/25/20 6 REPS EA.
BACK: 10/10/10/12 8 REPS EA.

DECLINED BB PRESS: 90/110/110/110 15>6 REPS
WIEGHTED DECLINED CRUNCH: 3 SETS 25LBS 12 REPS
SMITH MACHINE SEATED MILITARY PRESS:
4 SETS @ 70LBS: 10/8/6/6 REPS
HANGING LEG LIFTS: 3 SETS @15 REPS
SETED ARNOLD DB PRESSES: 50/50/45/45 7 REPS EA.

[gympunk]

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

SHORT WORKOUT TODAY!

15 MIN 1.9 MI STAIRCLIMBER

INCLINED DB CURL: 30/40/40/40 @ 15/10/8/6 REPS
REVERSE GRIP BB CURL: 3 SETS @60 LBS 8 REPS EA.
WEIGHTED BENCH CRUNCH: 2 SETS 35 LBS 10 REPS
CLOSE GRIP CHINS: 4 SETS 10/10/8/6 REPS
DIP STATION LEG LIFTS 4 SETS @ 12 REPS
THORS HAMMER DB ROTATIONS:
15/20/20/20 @ 15/10/8/6 REPS

[gympunk]

thurs 4/8.....

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

10 MIN 1.9 MI STAIRCLIMBER

FRENCH DB XT: 50/65/70/75/75 @ 12>8 REPS
WEIGHTED BENCH DIP: 75/80/80/80 @ 10>8 REPS
DIP STATION LEG LIFTS: 3 SETS @ 15 REPS
DB SKULL CRUSHERS; 3 SETS @ 35LBS 10 REPS EA.
WEIGHTED BENCH CRUNCHES: 3 SETS @ 35LBS 12 REPS
CLOSE GRIP TRI/BB BENCH: 4 SETS @ 50LBS 10 REPS
BENCH "V" SIT UPS 3 SETS @ 12 REPS

[OUMoneyMan]

I'm going to venture a guess that you stay hard and ripped up all year-round.

Having said that, I've got to repeat what the other guys have been saying: you're doing WAY too many sets. You're fatigued by the time you can get to the heavy weights that are going to create the added size you're wanting.

Options:
1. Try doing your cardio in the morning then lift later in the day.
2. Make sure you're eating enough clean foods and timing your meals so you can make it through the workout.
3. Cut the sets so that your muscles (as you stated your tri's are tired if you do chest first) can power through the heavy sets that will cause the strength gains and hypertrophy.

It seems you love being in the gym; love the workouts themselves. The huge number of sets and exercises (I counted over 20 sets for one bodypart alone?) have your muscles trained for endurance rather than strength.

[gympunk]

///// BACK/TRAPS///////
SAT. 4/10

15MIN 2.2 MI. STAIRCLIMBER

SEATED CABLE ROW:
87/125/137/137(DROP @100)/125 15> 5 REPS
SMITH MACHINE SHRUG:
BEHIND THE BACK: 90/110/110/90 7 REPS
FRONT: 110/140/140/110 @ 15/8/7/10 REPS
ONE ARM DB ROW: 60/65/65/65 12>5 REPS
DIP STATION LEG LIFTS:3 SETS @ 20 REPS
DEAD LIFTS: 140/160/160/160 10> 5 REPS
MED GRIP CHIN UPS: 3 SETS @ 7 REPS

///// CHEST/DELTS //////
SUN. 4/11

10 MIN 1.2 MI STAIRCLIMBER

INCLINED DB PRESS: 50/65/65/70/70 15> 6 REPS

DELT DB FLYES:
FRONT: 20/20/25/25/25: 10> 6 REPS
SIDE 20/20/20/25/25 10>5 REPS
BACK: 10/10/12/12 8 REPS

SMITH MACHINE MILITARY PRESS: 3 SETS @ 70LBS 6 REPS EA
DIP STATION LEG LIFTS: 4 SETS @ 20 REPS
FLAT DB PRESS: 70/75/75/75 12>3 REPS
ARNOLD&REG DB PRESSES: 45LBS 3 SETS 10 REPS
WIEGHTED DECLINED CRUNCHES: 2 SETS 25LBS 12 REPS

[waitlifter82]

Where'd you find a gym open on Easter!!!

I'm envious:)

[gympunk]

waitlifter82 ...my gym is open 7 am>1pm every holiday

//// LEGS//////////

10 MIN 1.6 MI STAIRCLIMBER

QUAD XT MACHINE:
87/125/137/137/150 (DROP@100) 12/10/8/8/6>6 REPS
HACK SQUAT MACHINE: 4 SETS @ 180LBS 10 >7 REPS
BENCH "V" CRUNCHES: 4 SETS @ 15 REPS
SEATED PRESS:
270/ 320/320/320 18>7 REPS
SQUATS: 90/110/110/110 12> 8 REPS
DELCINED WEIGHTED CRUNCHES:
3 SETS @ 25LBS 12 REPS

[gympunk]

Quick Bi Shot, been doing my Inclined DB Curls, helping some!

[gympunk]

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

10 MIN 1.6 MI STARICLIMBER

INCLINED DB CURLS: 35/40/45/45 12>7 REPS
DB SHRUGS: 50/60/70/70 12>5 REPS
CABLE BB CURL: 130/130/130 8 REPS
CABLE BB SHRUG: 170/190/190 10 REPS
DIP STATION LEG CRUNCHES: 3 SETS @ 12 REPS
SMITH MACHINE SHRUGS:
FRONT: 120/160/160/160 12>7 REPS
BEHIND THE BACK: 90/110/110/90 8 REPS
REVERSE GRIP BB CURLS: 3 SETS 65LBS 8 REPS EA
CLOSE GRIP CHINS: 3 SETS @ 8 REPS
HANGING LEG LIFTS: 2 SETS @ 12 REPS

[gympunk]

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

15MIN 2.4 MI STAIRMASTER

INCLINED DB PRESS:
50/60/60/70/70(DROP @25) : 15/12/8/7/6>10 REPS

DELT DB FLYES:
FRONT & SIDE: 20/20/25/25/25 10>6 REPS
BACK: 3 SETS @ 12LBS 12 REPS EA.

SMITH MACHINE MILITARY PRESS:
IN FRONT: 2 SETS 90LBS 8/6 REPS
BEHIND NECK: 2 SETS @ 70LBS 8 REPS EA

FLAT DB PRESS: 3 SETS @70LBS 8/7/5 REPS
WIEGHTED BENCH CRUNCH: 2 SETS @ 35LBS 15 REPS
DECLINED BB PRESS:
90/110/110/110 18/10/6/5/5 REPS
HANGING LEG LIFTS: 3 SETS @ 15 REPS
SEATED ARNOLD & REG PRESS: 3 SETS 45LBS 10>7 REPS

[gympunk]

4/20

////// BACK TRI ////////////

10 MIN 1.7 MI STAIRCLIMBER

FRENCH DB XT:
50/60/70 (DROP@35)/75 (DROP@ 35) 15>5 REPS
ONE ARM DB ROWS: 50/60/70/75/75 15>5 REPS
MED GRIP PULL UPS: 3 SETS @ 6 REPS
BENCH "V" SIT UPS: 3 SETS @ 15 REPS
CLOSE GRIP TRI/BB BENCH PRESS:
50/70/90/90 15 > 8 REPS
CABLE LAT PULL DOWN:
125/125 (DROP @100)/137/137(DROP@100) 10 > 7 REPS
BENCH "V" SIT UPS: 3 SETS @ 15 REP

[gympunk]

///// LEGS /////////

10 MIN 1.3 MI STAIRCLIMBER

QUAD XT MACHINE:
100/125/137/150/150 15>5 REPS
HAM XT MACHINE:
100/120/140/160/160 15>5 REPS
HACK SQUAT:
180/180/200/200 10>7 REPS
DIP STATION LEG LIFTS: 3 SETS @ 12 REPS
SEATED LEG PRESS:
270/320/320/320 12> 7 REPS
STANDING CALF MACHINE:
3 SETS @ 160 10 REPS
SQUATS:
90/110/110/110 10>6 REPS
HANGING LEG LIFTS: 3S ETS @ 15 REPS

[gympunk]

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

INCLINED DB CURLS:
30/40/45/45/45 15>5 REPS
DB SHRUGS: 40/50/60/70 15>6 REPS
REVERSE GRIP BB CURLS:
3 SETS @ 70 LBS 5 REPS
THORS HAMMER DB ROTATIONS:
12/15/20/20/20 15>7 REPS
DIP STATION LEG LIFTS: 3 SETS @ 12 REPS
CHIN UPS: 3 SETS @ 6 REPS
BENCH "V" CRUNCHES: 3 SETS @ 12REPS
CLOSE GRIP EZ CURL BAR CURLS:3 SETS 80LBS 5 REPS
BEHIND THE BACK BB WRIST/CURLS: 3 SETS 80LBS 5 REPS
DB SHRUGS: 3 SETS @ 75LBS 4 REPS

[gympunk]

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

INCLINED DB PRESS:
50/55/60/70/70 12>5REPS
DECLINED BB PRESS:
110/120/120/120 12>5 REPS
HANGING LEG CRUNCHES: 4 SETS @ 15 REPS
FLAT DB PRESS:
75/75/75(DROP @50)/65 8>6 REPS
BENCH "V" CRUNCHES: 3 SETS @ 15 REPS
ALT. ARNOLD & REG SEATED DB PRESS:
45 LBS 3 SETS @ 9 REPS
DELT DB FLYES:
FRONT: 4 SETS @ 25LBS 10 REPS
SIDE: 25/25/20 8 REPS
BACK: 3 SETS @12.5 LBS 8 REPS

[gympunk]

////////BACK/TRAPS///////////

15 MIN 2MI. STAIRCLIMBER

LAT MACHINE PULL DOWN:
125/137/137/150/162.5 12>5 REPS
SMITH MACHINE BB SHRUGS:
FRONT: 90/110/110/160/160 15>6 REPS
BEHIND/BACK: 90/90/110/110/90 8 REPS EA
HANGING LEG LIFTS:4 SETS @ 15 REPS
T-BAR ROW:
CLOSE GRIP 50/50/70/70 @6 REPS
WIDE GRIP: 2 SETS @ 50LBS 10 REPS EA.
DEAD LIFT: 140/140/180/180 8>6 REPS
DIP STATION LEG LIFTS: 3 SETS @ 15 REPS
BENCH STRAIGHT DB PULL OVER:
80/8070/70 @8/7/10/10 REPS
BENCH"V" CRUNCH: 3 SETS @ 12REPS
CLOSE GRIP CHINS: 2 SETS @ 7 REPS

[gympunk]

///// BI/TRI //////

10 MIN 1.5MI STAIRMASTER

INCLINED DB CURLS: 35/40/40/45/45 12>7 REPS
FRENCH DB XT: 45/70/75/80/80 15>5 REPS
REVERSE GRIP BB CURLS: 3 SETS @ 70 LBS 7 REPS
DIP STATION CRUNCHES: 3 SETS @ 18 REPS
DB SKULL CRUSHERS: 35/35/40/40 10>6 REPS
CLOSE GRIP BB CURLS: 80 LBS 3 SETS, 10>6 REPS
BENCH"V" CRUNCHES: 3 SETS @ 15 REPS
BEHIND THE BACK BB WRIST/CURLS:
4 SETS @ 80LBS, 10>6 REPS
PARALLEL TRI/DIPS: 3 SETS & 8 REPS

[gympunk]

Hitting gym later today...Here's a Tri shot from 10 min ago anyway!

[gympunk]

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

2MI 15 MIN STAIRCLIMBER

CABLE LAT PULL DOWN- WIDE GRIP:
125/137/150/150(DROP@100)/162/ 162 (DROP@100) 12>5 REPS
DEAD LIFTS:
160/180/180/190/190 10>5 REPS
WEIGHTED DECLINED CRUNCHES: 3 SETS 25LBS 12 REPS
T-BAR ROW:
70 LBS, 2 SETS WIDE GRIP 2 SETS PARALLEL GRIP 6 REPS EA
BENCH "V" CRUNCHES 3 SETS @ 15 REPS
STRAIGHT ARM DB PULL OVERS:
80 LBS 3 SETS 10>5 REPS
PULL UPS:
2 SETS PARALLEL GRIP, 2 SETS WIDE GRIP 8>4 REPS

[gympunk]

YESTERDAY...........

///// CHEST/DELT///////

5 MIN .9 MI STARICLIMBER

FLAT DB PRESS: 50/60/60/75/75 (DROP @ 25) 15>5 REPS
INCLINED DB PRESS: 60/65/65/65( DROP @25) 10>5 REPS
DELT DB FLYES:
FRONT: 20/25/25/25 10>6 REPS
SIDE: 20/25/25/20 10>6 REPS
BACK: 12/15/15/15 8 REPS
DIP STATION LEG LIFTS: 3 SETS @ 15 REPS
SEATED DB PRESSES (ARNOLD & REG)
4 SETS @ 45LBS 10> 5 REPS
DECLINED BB PRESS: 4 SETS @ 140 8> 5 REPS
FRONT DELT PLATE LIFT: 2 SETS @ 45LBS, 7 REPS

[gympunk]

////// BACK /TRAPS /////////

11 MIN 1.75 MI STAIRMASTER

SEATED ROW:
125/137/137/150/150 (DROP@ 100) 10>5REPS
DB SHRUGS: 50/60/70/70 12> 6 REPS
ONE ARM DB ROWS:
55/60/65/65 12>7 REPS
SMITH MACHINE BB SHRUGS:
BEHIND THE BACK: 4 SETS 90 LBS 9>6 REPS
FRONT: 4 SETS 160LBS 10> 5 REPS
PULL UPS:
CLOSE PARALLEL GRIP: 2 SETS @ 8 REPS
MED REG GRIP: 2 SETS @ 6 REPS
DEAD LIFT:
160 LBS 4 SETS 8> 5 REPS
DIP STATION LEG CRUNCHES: 4 SETS @ 12 REPS

[gympunk]

//////// BI/TRI //////////

8 MIN 1.2 MI STARICLIMBER

INCLINED DB CURLS:
30/40/45/45/45 15>5 REPS
SEATED FRENCH DB XT:
50/65/65/75 (DROP @ 40)/75(DROP@40) 15 >6 REPS
REVERSE GRIP BB CURLS:
70/70/80/80 8>5 REPS
WIEGHTED BENCH CRUNCHES: 3 SETS 35LBS 15 REPS
ROPE PUSH DOWNS:
80/80/90/90 9 REPS
---CIRCUIT-----
REVERSE GRIP EZ CURL PULL DOWNS:
3 SETS 120 LBS 8 HARD REPS!
CHIN UPS: 3 SETS 6 REPS
THORS HAMMER DB ROTATIONS:
15/20/20/20/25 12 REPS
-------------------------
CLOSE GRIP/TRI BB BENCH PRESS:
3 SETS 70LBS 10 REPS
BEHIND THE BACK BB CURLS: 3 SETS 70LBS 6 REPS
DIP STATION LEG LIFTS: 2 SETS 15 REPS

[gympunk]

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

INCLINED DB PRESS:
50/60/65/65/70/70 20>5 REPS
DELT DB FLYES:
FRONT 20/25/25/25/25 12>5 REPS
SIDE 20/20/25/25/25 10>4 REPS
BACK 10/10/15/15/15 12>5 REPS
DIP STATION LEG CRUNCHES: 3 SETS @ 12 REPS
FLAT DB PRESS: 70/75/75/75 10>5 REPS
SEATED DB PRESSES (ARNOLD&REG MIX)
3 SETS @ 45LBS 9>6 REPS
FRONT DELT PLATE LIFT: 2 SETS @45LBS 7 SLOW REPS

[sword chucks]

Good workouts gympunk. Your arms look pretty massive in those pics!

[gympunk]

Originally posted by sword chucks
Good workouts gympunk. Your arms look pretty massive in those pics!

Thanks! My pics look better than what I see in the mirror, which I guess is good!!


////// BACK/TRAPS///////

12 MIN 1.75 MI STAIRCLIMBER

SEATED ROWS:
WIDE GRIP: 125/125/137/137 12>6 REPS
NARROW GRIP:137/150 (DROP@112)/150(DROP@112) 8>5REPS
DB SHRUGS:50/60/60/70/70 15>6 REPS
ONE ARM DB ROWS: 55/55/60/60 10>6 REPS
BENCH"V" CRUNCHES: 3SETS @15 REPS
SMITH MACHINE BB SHRUGS:
BEHIND THE BACK: 4 SETS@ 90LBS 8>6 REPS
FRONT: 3 SETS @180 5 REPS; 1SET @ 90LBS 12 REPS

---CIRCUIT-------
PULL UPS:
3 SETS NARROW PARALLEL GRIP@ 8>5 REPS
2 SETS WIDE GRIP @5REPS
CABLE STRAIGHT BAR SHRUG: 180/180/200 12 REPS@
DIP STATION LEG CRUNCHES: 3 SETS @15 REPS

T-BAR ROW:
WIDE GRIP: 3 SETS @ 70 LBS 8>6 REPS
NARROW GRIP: 2 SETS @ 5REPS

[gympunk]

////// BI/FOREARMS///////

9 MIN 1.4MI STAIRCLIMBER

INCLINED DB CURLS:
35/40/45/45/45 12>5 REPS
THORS HAMMER DB ROTATIONS:
5 SETS @ 20LBS 15>8 REPS
REVERSE GRIP EZ CURLS:
80/80/70/70/70 @5/4/7/7/7 REPS
DIP STATION CRUNCHES: 3 SETS @ 12 REPS
BB/EZ CURL BAR:
4 SETS 80LBS, CLOSE GRIP 10>6 REPS
WIEGHTED BENCH CRUNCHES: 3 SETS 25LBS 12 REPS
BEHIND THE BACK BB/EZ CURLS:
4 SETS 80LBS 10>5 REPS

[gympunk]

////// TRI/DELTS/////
9 MIN 1.4 MI STAIRCLIMBER
FRENCH DB XT:
55/60/60/70/70/70 15>7 REPS
SEATEDARNOLD&REG DB PRESS:
4 SETS @ 45LBS 10>5 REPS
TRI KICKBACK 3 SETS 2 40LBS 8 REPS
DB DELT FLYES:
FRONT 4 SETS 25LBS 9>5 REPS
SIDE 20/20/25/25 5 REPS
BACK 15/15/10/10 12>5 REPS
CLOSE GRIP/TRI BENCH: 4 SETS 70BS 12>9 REPS

[gympunk]

///// LEGS//////

13 MIN 2.2 MI STAIRMASTER

SQUATS: 140/130/130/130 6 REPS EA
QUAD XT MACHINE: 112/137/150/162 10>5 REPS
HAM CURL MACHINE: 120/120/140/140 8>5 REPS
HANGING LEG LIFTS: 3 SETS @12 REPS
SEATED LEG PRESS: 270/320/320/320/270 15>6 REPS
HACK SQUAT: 180/180/200/200 8>6 REPS
DIP STATION LEG LIFTS: 3 SETS @ 12 REPS

[TheSupaKorean]

damn thats one intense leg workout. Stair climber w/ legs :)

you my friend are hardcore

[gympunk]

Thanks!

[gympunk]

////// BI/TRI/////////

7 MIN 1.2 MI STAIRMSTER @MAX "20"

SEATED DB CURLS:
30/40/45/45/50/50 15>5 REPS
REVERSE GRIP EZ BB CURLS: 3 SETS @70LBS 8>5 REPS
WIEGHTED BENCH DIPS:
50/50/60/75/75/80/80 15>4 REPS
BENCH "V" CRUNCHES: 3 SETS @15REPS
BEHND THE BACK WRIST/BB CURLS: 4 SETS 80LBS 7REPS EA.

---CIRCUIT-----
DB SKULL CRUSHERS:
3 SETS @35 LBS 10>5 REPS EA (FORCED&SPOT W/FREE HAND)
CLOSE GRIP EZ BBCURLS: 3 SETS 80LBS 9>5 FAST REPS
DIP STATION LEG CRUNCHES: 3SETS @ 12 REPS

----CIRCUIT-----
CLOSE GRIP CHINS: 3 SETS 7>4 HARD! REPS
CABLE BB TRI/PULL DOWN:
4 SETS: 100/100/120/120 10>5 REPS

[gympunk]

//////// BACK/TRAPS////////

10 MIN 1.7 MI STAIRCLIMBER

SEATED ROW:
112/125/137/150 (DROP TO 100)/150(DROP TO 100) 10>5 REPS

---CIRCUIT-----
ONE ARM DB ROWS:
55/60/60/65/65 12>7 REPS
DIP STATION LEG CRUNCHES: 3 SETS @ 12 REPS
DB SHRUGS: 40/55/65/70/75 15>6 REPS

SMITH MACHINE BB SHRUGS:
BEHIND THE BACK 3 SETS @ 90LBS 7 REPS
FRONT: 4 SETS @ 140LBS 9 REPS
PULL UPS:
3 SETS CLOSE PARALLEL GRIP 7>4 REPS
3 SETS MED REG GRIP 5>3 REPS

[TheSupaKorean]

Nice looking workouts (your last two)

I would probably be gasping for air doing circuits like that. Heck if i don't get a min or two between my sets i am feeling it. Especially on back day

[gympunk]

Thanks...My back workout wasn't too heavy/killer though. Usually like to throw in some combo of: Deads, T-Bar Rows & Straight arm DB Pullovers if I've the time

[gympunk]

FINALLY GOT BACK TO THE GYM!!!

////// CHEST/BACK/TRAP///////////

13MIN 1.85 MI STAIRCLIMBER

---CIRCUIT-------
FLAT DB BENCH: 50/60/65/75/75 (DROP@ 40) 20>5 REPS
DB SHRUGS: 50/60/75/75/80/80 15>4 REPS
ONE ARM DB ROWS: 50/60/65/75/75 12>5 REPS
---------------------
INCLINE DB PRESS: 60LBS 3 SETS 9>5 REPS
PULL UPS/CLOSE PARALLEL GRIP: 3 SETS @ 7 REPS
T-BAR: 70 LBS, 2 SETS CLOSE GRIP: 2 SETS MED GRIP 8>5 REPS
PUSH UPS (ON GRIP BARS): 4 SETS 20> 15 REPS
BEHIND THE BACK SMITH MACH SHURGS: 90 LBS,3 SETS 7 REPS

[gympunk]

//////// BI/TRI /////////

INCLINED DB CURLS: 30/35/35/40/40 15>7 REPS
REVERSE GRIP EZ/BB CURLS: 70LBS 4 SETS 9>4 REPS
THORS HAMMER DB ROTATIONS:
2 SETS @ 15LBS, 4 SETS@20 LBS APPRX 10 REPS EA
FRENCH DB XT: 50/60/60/70/70 15>6 REPS
CLOSE GRIP EZ/BB CURLS: 90LBS 3 SETS 7>4 REPS
DIP STATION LEG CRUNCHES: 3 SETS @ 12 REPS
DB SKULL CRUSHERS: 35 LBS 3 SETS 10> 6 REPS EA.

[gympunk]

///////// TRAP/DELTS//////////

13MIN 2.02 MI STAIRMASTER

--KIND OF LIGHTWEIGHT TODAY!-----
SEATED DB PRESS: 40/45/45/50/55 12>7 REPS
DB SHRUGS: 40/50/60/65/70 12>6 REPS
DELT FLYES:
FRONT: 20/20/20/25/25 12>7 REPS
SIDE: 5 SETS @ 20LBS 8 REPS
BACK: 12/12/15/15 10>5 REPS
DIP STATION LEG CRUNCHES: 3 SETS @ 20 REPS
SMITH MACHINE:
-SEATED MILITARY PRESS: 90/70/80/80/80 6 REPS
-BEHIND THE BACK BB SHRUG: 90/90/100/100 9 REPS

BENCH CRUNCHES: 3 SETS 12 REPS
FRONT DELT PLATE RAISE: 45LBS 2 SETS 8 SLOW REPS

[gympunk]

[SHORT WORKOUT]
//////// CHEST/BACK//////////
10 MIN 1.5 MI STAIRCLIMBER
INCLINED DB PRESS: 50/55/60/65/70/70 15>5 REPS
ONE ARMED DB ROW:50/55/60/65/70/70 15>5 REPS
DEADLIFTS: 4 SETS @ 160 9>5 REPS
PUSHUPS W/GRIP BARS: 4 SETS 12>10 REPS
MED GRIP PULL UPS: 3 SETS 8>4 REPS

[Not So Big]

gympunk.. journals lookin good, those biceps lookin really ripped in thalast pic brotha, what bodyfat percent are uat

[gympunk]

My arms & chest are around 10>11% bf, I hit prolly 12>13% @ my mid section.....

[gympunk]

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

11MIN 1.2 MI STAIRCLIMBER

INCLINED DB CURLS: 40/40/45/45/45 10>5 REPS
DB SHRUGS:40/55/60/70/75 15>5 REPS
REG SEATED DB CURLS: 3 SETS 50LBS 7>4 REPS
REVERSE GRIP EZ/BB CURLS: 70LBS 4 SETS 8>5 REPS

SMITH MACHINE:
BEHIND THE BACK BB SHRUGS:
3 SETS 110LBS, 8 REPS 1 SET 90LBS 12 REPS
REG BB/RACK SHRUG 4 SETS 160LBS 9>7 REPS
DIPS TATION LEG CRUNCHES 3 SETS@20 REPS

THORS HAMMER DB ROTATIONS: 20 LBS 4 SETS 15 REPS
BEHIND THE BACK BB WRIST CURLS: 90 LBS 4 SETS 6 REPS
CLOSE GRIP EZ/BB CURLS: 90LBS 3 SETS 8>5 SLOW REPS!

[Not So Big]

i dont kno how to understand your workouts..

INCLINED DB CURLS: 40/40/45/45/45 10>5 REPS

what does that mean, i dont get how many reps u did.. or is it 5 reps for all those sets?

[gympunk]

Originally posted by Not So Big
i dont kno how to understand your workouts..
INCLINED DB CURLS: 40/40/45/45/45 10>5 REPS
what does that mean, i dont get how many reps u did.. or is it 5 reps for all those sets?

Sorry! I'm just being lazy in my #'s:
INCLINED DB CURLS: 40/40/45/45/45 10>5 REPS...

>>This means 10 reps the 1st set, down to 5 reps the last set..
So, something like:
INCLINED DB CURLS:
40/40/45/45/45 LBS 10/8/7/6/5 REPS

[gympunk]

//// LEGS ////////

10MIN 1.5 MI STAIRMASTER

QUAD XT MACHINE:
100/112/150/165/165 (DROP2 100) 15>5 REPS
HAM XT MACHINE:
100/120/140/160/160 (DROP 2 100) 15>7 REPS
(WIMPY)SQUATS:
140/120/120/120 6>4 REPS
BENCH V CRUNCHES: 3 SETS @15 REPS
SEATED PRESS:
270/320/320/320 15>6 REPS
HACK SQUAT:
180/200/200/200 10>5 REPS
HANGING LEG LIFTS: 3 SETS @15 REPS

[gympunk]

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

10MIN 1.6MI STAIRMASTER

INCLINED DB PRESS: 50/60/70/70/70 15>5 REPS
FLAT DB PRESS: 3 SETS @ 75LBS (DROP 2 35LBS) 8>4 REPS
HANGING LEG LIFTS: 3SETS @ 18 REPS
SEATED DB PRESS: 3SETS @ 45LBS 10>7 REPS
FRONT DELT PLATE RAISE: 3SETS @ 45LB PLATE 7 SLOW REPS
FREE WIEGHT/MACHINE BENCH:4SETS @ 240 LBS 6>4 REPS
SIDE DELT FLYES: 3 SETS 25LBS 5 REPS
BENCH V-CRUNCHES 3 SETS @ 15 REPS

[gympunk]

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

FRENCH DB XT:
50/60/70/70/75/75 15>6 REPS
DIP STATION LEG LIFTS: 3 SETS @ 18 REPS
DB SHRUGS:
50/65/65/70/75/75 15>5 REPS
RACK SHRUGS:
2 SETS @ 140 8 REPS EA, 2 SETS 160 6 REPS EA
HANGING LEG LIFTS: 2 SETS 20 REPS
WIEGHTED BENCH DIPS:
70/75/75/80/80 15> 4 REPS
WEIGTHED BENCH CRUNCHES:3 SETS @ 35LBS 15 REPS

[gympunk]

///// CHEST/BACK ///////////

10MIN 1.6MI STAIRMASTER

----CIRCUIT-------------
>>INCLINED DB PRESS:
50/60/60/70/70 (DROP2 35) 15> 5 REPS
>>FLAT BENCH DB PRESS: 3 SETS @ 75LBS 8>5 REPS
>>ONE ARMED DB ROWS:
50/60/70/70/75/75/75 15> 4 REPS
DIP STATION LEG LIFTS: 3 SETS 220 REPS
----------------------------
LAT BAR PULLDOWN:
112/135/135/135 (DROP2 100) 12>6REPS
DECLINED BB PRESS
100/120/120/120 (DROP2 90) 12>7 REPS
HANGING LEG LIFTS: 3 SETS @ 12 REPS
STRAIGHT ARM DB PULLOVERS:
3 SETS @ 75LBS 8/6/5 REPS
BENCH "V" CRUNCHES: 3 SETS @15 REPS

[gympunk]

////// BI'S/TRAPS////////

1MI. 6MIN STAIRCLIMBER

INCLINED DB CURLS:
30/40/45/45/45 12> 6 REPS
SEATED DB CURLS: 3 SETS @ 50LBS 8>5 REPS
DB SHRUGS: 40/50/665/70/80 15> 5 REPS
THORS HAMMER DB ROTATIONS: 5 SETS 20LBS 10 REPS EA.
DIP STATION LEG CRUNCHES: 3 SETS @ 15 REPS

SMITH MACHINE BB SHRUGS:
BEHIND THE BACK: 110/110/110 (DROP2 90) 9>6 REPS
FRONT "RACK"SHRUGS: 4 SETS @ 180 LBS 9>6 REPS

REVERSE GRIP EZ CURLS: 4 SETS @70LBS 5 REPS EA
CLOSE GRIP CHINS: 3 SETS 10>7 REPS
BEHIND THE BACK EZ/BB WRIST CURLS:3 SETS @ 80LBS 7 REPS
WIEGHTED BENCH CRUNCHES: 3 SETS 35LBS 15 REPS

[gympunk]

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

1.6 MI 8MIN STAIRCLIMBER

SEATED FRENCH DB XT:
50/60/70/70/80/80 15> 5 REPS

DELT DB FLYES (CIRCUIT):
FRONT: 20/25/25/25/30/30 12> 8 REPS
SIDE: 20/20/20/25/25/25 12>5 REPS
BACK: 15/15/15/12/12/ APPRX 8 REPS EA

PARALLEL TRI/DIPS: 3 SETS 15/10/8 REPS
SEATED ARNOLD DB PRESSES:3 SETS @ 50LBS 10>5 REPS
DB SKULL CRUSHERS 35/40/40/ 10> 5 REPS

[gympunk]

///// QUICK LEGS DAY//////

8 MIN 1.3 MI STAIRCLIMBER

4 SETS SQUATS @ 120LBS 8/6/5/4 REPS
HANGING LEG LIFTS: 2 SETS @ 15 REPS
SEATED LEG PRESS: 270/320/320/320 12/9/9/7/6 REPS
WIEGHTED BENCH CRUNCH: 3 SETS @ 35LBS 12 REPS
HACK MACHINE SQUATS: 4 SETS @ 180LBS 9/9/8/6 REPS

[gympunk]

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

8 MIN 1.3 MI STAIRCLIMBER

INCLINE DB PRESS: 60/60/70/70 10>6 REPS
DB SHRUGS: 60/60/70/75/75/80 12>5 REPS
FLAT DB PRESS: 3 SETS @ 75LBS 7 REPS EA
BENCH V-CRUNCH 3 SETS @15 REPS
FREE WIEGHT/FLAT BENCH MACHINE:
4 SETS @ 270LBS 9>5 REPS
WIEGTED BENCH CRUNCH: 3SETS @35LBS 20 REPS

SMITH MACHINE BB SHRUGS////
BEHIND THE BACK:
2 SETS @110 @ 7 REPS, 2 SETS @ 90 10 REPS EA (GOOD FORM!)
REG SHRUGS: 3 SETS @180 9>6 REPS
HANGING LEG LIFTS: 3SETS @15 REPS

[Not So Big]

good chest workout, but whats V crunch??

[gympunk]

Originally posted by Not So Big
good chest workout, but whats V crunch??

thanks,
It's basically this exercises (hit link) but I keep my legs out further/straighter

http://www.abcbodybuilding.com/excercise/seated%20leg%20tucks.htm

[gympunk]

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

-----CIRCUIT-----
INCLINED DB HAMMER CURLS:
35/40/40/45/45 10>6 REPS
FRONT DELT PLATE RAISE:
1 SET 35LBS 10 REPS
3 SETS @ 45LBS 9>6 SLOW REPS

DB DELT FLYES:
FRONT: 4 SETS @ 25LBS 9>6 SLOW REPS
SIDE: 20/20/25/25 10>6 FAST REPS
BACK: 15/15/15 10>6 REPS, 10 LBS@ 15 REPS
BENCH "V" CRUNCH 3 SETS @20 FAST REPS

----CIRCUIT-----
CLOSE GRIP CHINS: 3 SETS 15/9/7 FAST REPS2 FAILURE
REVERSE GRIP CABLE BB CURL:3 SETS @80LBS 9>6 REPS

----CIRCUIT------
SMITH MACHINE SEATED MILITARY PRESS:
1 SET 70LBS 9 REPS
2 SETS 90LBS 7 REPS2 FAILURE
DROP2 70LBS 5 REPS2 FAILURE
BEHIND THE BACK EZ/BB WRIST CURL:
4 SETS 90LBS 8>5 REPS

--CIRCUIT---
THORS HAMMER DB ROTATION: 4 SETS 20LBS 15>8 REPS
CLOSE GRIP EZ/BB CURLS: 3 SETS 90LBS 9>6 REPS


(NOT SURE WHETHER TO CALL THESE CIRCUITS OR SUPER SETS?)

[gympunk]

///// QUICK CHEST/BACK /////////

13MIN 2MI STAIRCLIMBER

FLAT BB PRESS:
90/140/140/140/160.... 15/8/7/5/3 REPS
WEIGHTED CRUNCHES: 3 SETS @ 35LBS 15 REPS
INCLINED DB PRESS:
60/60/70/70... 9/9/7/6 REPS
ONE ARMED DB ROWS:
60/70/75/75... 12/9/6/6/REPS
PULL UPS:
CLOSE PARALLEL GRIP: 2 SETS 10/8 REPS
MED REG GRIP: 3 SETS 10/8/5 REPS
DIP STATION LEG LIFTS: 2 SETS @ 20 REPS
STRAIGHT ARM DB BENCH PULLOVER:
75/75/80/80... 12/10/9/9 REPS

[gympunk]

---- WEIRD SPLIT!------

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

10 MIN 1.4 MI STAIRCLIMBER

SEATED FRENCH DB XT:
55/60/70/75/75.... 15/12/8/7/7 REPS
DB SHRUGS:
55/65/70/70/75/80 15 DOWN TO 5 REPS
DIP STATION LEG LIFTS: 3 SETS @ 18 REPS

---CIRCUIT-----
SEATED FRENCH DB XT:
3 SETS 80LBS 7/6/5 SLOW REPS
TRI KICKBACK
3 SETS @ 40LBS... 8/7/5 REPS

---SMITH MACHINE BB SHRUGS-------
BEHIND THE BACK:
4 SETS @ 100 LBS... 10/8/7/6 REPS (GOOD FORM!)
REG/RACK SHRUGS:
4 SETS @ 200LBS... 9/9/7/5 REPS (5 SEC STATIC HOLD@MAX)
LAST DROP SET @ 90... 12 QUICK REPS 2 FAILURE
WEIGHTED BENCH CRUNCH: 3 SETS @ 35LBS 15 REPS

CABLE ROPE PUSH DOWN:
3 SETS@ 110LBS... 12/8/7 REPS
LAST DROP SET@ 80LBS... 7 REPS2 FAILURE
THORS HAMMER DB ROTATION 3 SETS @20LBS 12 REPS
HANGING LEG LIFTS 3 SETS @ 12 REPS

[Not So Big]

you should make it easier to read your workouts, its all cluttered. lol

anyway, some good lifts u got going there my gym punk.

45 hammer curls I wish I was doign!

[gympunk]

thanks!...i'll try to streamline it!
Yeah, my Bi's&Tri's are getting strong....
Now to work on my legs&chest & start eating better again to gain more Lbs!

[Not So Big]

Originally posted by gympunk
thanks!...i'll try to streamline it!
Yeah, my Bi's&Tri's are getting strong....
Now to work on my legs&chest & start eating better again to gain more Lbs! legs and chest that sounds like what I need to start gaining some pounds on also..

my legs talk the talk but cant walk the walk.. lol u get it, my legs cant walk the ahh im to funny sometimes

[RiNgMaSteR]

Good workouts man. You shoud space it out a bit though. Kinda hard to follow.

[gympunk]

Thanks guys! Will look @ some other journals & make mine more user friendly!

[gympunk]

////////////// BI / DELTS ///////////////
-------- CIRCUIT--------------------
INCLINED DB CURLS: 2 SETS @ 35 LBS, 2 SETS @ 45 LBS
REVERSE GRIP EZ BB CURL: 4 SETS @ 7OLBS
DIPS STATION LEG LIFTS: 3 SETS @ 18 REPS

----CIRCUIT--------------------------
SEATED DB CURLS: 3 SETS @ 50LBS
THORS HAMMER DB ROTATIONS: 4 SETS @ 20LBS
SEATED ARNOLD BB PRESSES: 3 SETS @ 50LBS.
---------------------------
DELTS:
BACK DB FLYES: 3 SETS @ 15LBS
FRONT EZ BB CURL FLYES: 2 SETS @ 40LBS, 2 SETS @ 50LBS.
SIDE DB FLYES: 2 SETS @ 20LBS

WEIGHTED BENCH CRUNCH: 3 SETS @ 35LBS 15 REPS
CLOSE GRIP EZ BB CURL: 3 SETS @ 90LBS, SLOW REPS, 5 SEC STATIC HOLD.
BEHIND THE BACK EZ BB WIRST CURLS: 3 SETS @ 90LBS

[gympunk]

QUICK W/O TODAY


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

1.5 MI 11MIN STAIRCLIMBER

INCLINED DB PRESS: 55/65/70/70
DB SHRUGS: 55/65/65/70/75
DIPSTATION LEG LIFTS: 2 SETS @ 18 REPS

SMITH MACHINE BB SHRUGS:
BEHIND THE BACK: 2 SETS @ 110, 2 SETS @ 90
REG. FRONT SHRUGS: 4 SETS @ 200

FLAT FREE WEIGHT MACHINE BENCH:
4 SETS @ 280 LBS
BENCH CRUNCHES 3 SETS @ 12 REPS

[gympunk]

IS THIS EASIER TO READ?

////// BACK/BI/DELTS////////

13 MIN 1.9MI STAIRCLIMBER

SEATED ROW:
125/137/137/150 (DROP2 125)/150(DROP2 125)
CABLE LAT PULL DOWN:
125/137/137/150 (DROP2 125)/150(DROP2 125)
SEATED ARNOLD DB PRESSES:
50/50/55/55/55
STANDING HAMMER DB CURLS:
40/40/45/45/50/50 - SLOW REPS/GOOD FORM!
PREACHER EZ BB CURLS:
3 SETS @ 50LBS SLOW REPS!
DELT LATERALS:
FRONT DB: 2 SETS @ 25LBS
SIDE DB:3 SETS @ 20LBS
BACK DB: 3 SETS @15LBS
FRONT: 1 SET 60LBS EZ CURL BB, 2 SETS 50 LBS EZ CURL
MED GRIP CHINS: 3 SETS, SLOW REPS TO FAILURE

[Not So Big]

have uever read anyone elses journals? Where did you come up with your style of posting your lifts.. try something like this..


squats - 200X12,250X8,230X6
SLDL - 200X10,220X8

its alot easier to read.. but anyway good workouts gympunk

[gympunk]

YESTERDAY- OK! EZ2 READ FORMAT AS OF TODAY!!!!!

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

13 MIN 1.8MI STAIRCLIMBER

SEATED FRENCH DB XT:
50X12,65X10,65X9,75X9,75X7
DB SKULL CRUSHERS:
35X9,35X7,40X7,40X6
DIP STATION LEG LIFTS: 2 SETSX15
CABLE BB PUSH DOWN:
110X15,125X12, 150X9 [drop2 100X10],150X6[drop2 100X7]
HANGING LEG LIFTS:2SETSX12

[gympunk]

Quick pic from today- have been hitting abs lately (Chest looks tiny I'm 5'9.5" 171 lbs. Chest= 45" @pits & 43.5" @nips, looks ok in real life!)

[gympunk]

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

INCLINED DB PRESS:
55X20,65X12,65X9,70X8,70X8
DB SHRUGS
55X15,65X10,65X10,70X8,70X7

--CIRCUIT-----
FLAT DB PRESS: 75X9,75X7,75X6
DB SHRUGS: 75X7,75X7,75X5
DIP STATION LEG LIFTS: 3SETSX15

SMITH MACHINE SHRUGS:
BEHIND THE BACK:110X10,110X9,110X7,90X12
REG RACK SHRUGS:200X8,200X7,200X5
WEIGHTED BENCH CRUNCHES: 3 SETS 35LBSX15 REPS

[gympunk]

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

13MIN 2.1 MI STAIRMASTER

INCLINED DB CURLS: 35X12,45X10,45X8,50X7
ONE ARM DB ROWS: 35X15,45X10,60X10,60X8
SEATED HAMMER DB: 50X8,50X6,50X5
ONE ARM ROWS: 70 (DROP2 35) X7,X7,X5
LAT WIDE CABLE PULL DOWN:
135X12, 150 (DROP2 112)X8,150 (DROP2 112)X6,150 (DROP2 112)X5--ALL GOOD FORM,SLOW REPS!

---CIRCUIT----
CABLE EZ BB CURLS: 130X12,130X9,130X7 SLOW/HARD REPS!
STANDING/BENT CABLE ROWS:130X12,130X10,140X8,140X6
-----------------

REVERSE GRIP EZ BB CURLS: 60X10,60X10,60X8,60X7
THORS HAMMER DB ROTATIONS: 20LBS, X15,X13,X9,X8
BENCH "V" CRUNCH 3 STS@20 REPS
MED GRIP CHINS: X7,X5,X3, SLOW REPS2 FAILURE!

[gympunk]

///////// TRI/SHOULDERS//////

10 MIN 1.6 MI STAIRCLIMBER

SEATED FRENCH DB XT:
(FAST WARM-UP)50X15
60X12,60X10,70X8,70X6
SEATED DB PRESSES (ARNOLD&REG MIX):
45X12,50X9,50X7,50X5
CABLE EZ CURL PUSH DOWN:
130X12,140X9,150X7,150X5(DROP2 110X8)
DIP STATION LEG CRUNCHES: 3SETSX15

DELT DB LATERALS:
FRONT 25X12,25X9,25X6 (STATIC HOLD@TOP!)
SIDE: 20X10,25X9,25X7 (STATIC HOLD@TOP!)
BACK: 15X9,15X9,15X5

DB SKULL CRUSHERS (FORCED REPS W/FREE HAND):
40X9,40X8,40X6 (SLOW!!)

[gympunk]

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

---CIRCUIT--------
INCLINED DB PRESS: 50X15,60X10,70X9,70X8,70X5
DB SHRUGS: 50X15,60X12,70X8,70X8,70X6
DIP STATION LEG CRUNCH:3 SETSX20
-----------------------
-----CIRCUIT-------
FLAT DB PRESS: 75X9,75X8,75X4 (DROP2 35X8)
DB SHRUGS:75X9,75X6,75X5
-----------------------

SMITH MACHINE BB SHRUGS:
BEHIND THE BACK:110X10,110X8,110X7,90X10
REG/FRONT (STATIC HOLD@MAX):
200X6,200X5,200X5,200X5 (DROP2 150X10)

FLAT FREE WEIGHT MACHINE BENCH:
230X15,250X10,250X8,250X6(DROP2 180X10)
WEIGHTED BENCH CRUNCH: 3SET @35LBSX15 REPS

[gympunk]

/////////// BI/TRI /////////

6 MIN 1 MI STAIRCLIMBER

INCLINED DB CURLS: 35X12,45X8,45X7,50X5 (DROP2 35X8)
STANDING FRENCH DB XT:
50X15,55X10,60X8,60X7
DIP STATION LEG CRUNCHES: 3SETSX15
SEATED DB CURL: 50X8,50X6,50X5
WEIGHTED BENCH DIPS: 70X13,75X10,80X8,85X6

----- CIRCUIT-------
CABLE EZ CURL PUSH DOWN: 150X12, 170X9,170X9,170X5
CHIN UPS: 3 SETS,X10,X6,X5 TO FAILURE
WEIGHTED BENCH CRUNCHES: 3 SETS @35LBS 15 REPS

[gympunk]

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

***TOO MANY TRAP SETS I KNOW!!***

INCLINED DB PRESS: 50X20,60X12,60X11,70X9,70X8
DB SHRUGS: 50X20 (FAST WARMUP)
60X15,70X12,70X10
DIP STATION LEG CRUNCHES: 3SETSX 15 (2 SEC STATIC HOLD)
FLAT DB PRESS:75X10,75X9,75X7,75X6
DB SHRUGS: 80X8,80X7,80X4

SMITH MACHINE SHRUGS:
BEHIND THE BACK:110X12,110X9,110X8, 90X9
RACK SHRUGS:200X8,200X7,200X5

DECLINED BB PRESS: 110X15, 120X8,120X6,120X6
WEIGHTED BECH CRUNCH:35LBS 3 SETSX12 (2 SEC STATIC HOLD)

6.15MIN 1MI STAIRCLIMBER

[damn y_all]

you fukin hammered your traps bro'!

[LiL USMC BBer]

that's alotta sets! lol


what's rack shrugs? :confused:

[gympunk]

Yeah, alot of sets are my curse, I get bored otherwise!
I call it a "Rack Shrug" where you start with the BB prolly 6" above the knees, greater range of motion but not really a Rack Dead Lift........

[gympunk]

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

SEATED ROW:
125X20,137X12,150X9,150X8 (DROP2 112X8), 162X5 (DROP2 112X8)
ONE ARM DB ROW: 60X12,60X10,60X9
SEATED DB PRESS (ARNOLKD &REG): 50X12,50X9,50X8
DIP STATION LEG LIFTS: 3SETSX20 REPS
DEAD LIFT: 160X9,160X7,160X6 (5 SEC STATIC HOLD@MAX)

DELT DB LATERALS:
FRONT: 35LB PLATE X12, X10: 50LB EZ CURL X8,X7
SIDE: 25X8,X7
BACK: 15X12,15X8

WEIGHTED CRUNCH: 3 SETS 35LBSX12

[gympunk]

Wens 8/18

////// LEGS ///////

12MIN 1.9MI STAIRMASTER

HACK SQUAT:180X12,200X8,220X8,220X6
SEATED PRESS: 270X15,290X10,340X7,340X5
WEIGHTED BENCH CRUNCH: 3SETS 35LBS X20
QUAD XT MACHINE:
150X8,150X7(DROP2 100X7),150X5(DROP2 100X7)
LYING HAM XT MACHINE:
100X15 (PYRAMID 120X3),120X12, 140X8(DROP2 100X5)
140X5(DROP2 100X5)
HANGING LEG LIFTS: 3SETSX20

[Jesin]

gj on the workout gympunk.

[gympunk]

Thanks Jesin! Saw your pics, you've got that big linebacker build, good work!


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

8MIN 1.25 MI STAIRCLIMBER

SEATED DB CURLS (HAMMER&TWIST MIX)
40X18,45X10,50X8, 50X7,50X5
FRENCH DB XT:
40X20,60X15,75X12,80X10(PARALL DIPSX10),80X8( PARLLL DIPS X10)
REVERSE GRIP EZ BB CURLS: 60 LBS 3 SETSX7
CLOSE GRIP CHINS: X10,X7,X5,X5 TO FAILURE
CLOSE GRIP BENCH PRESS: 70 LBS, X10,X9,X7
THORS HAMMER DB ROTATIONS: 20X20,25X12,25X8,25X5

[Not So Big]

damn u curl alot there mr gympunk




why front raises instead of presses for shoulders tho? j/w


anyway good lifts brotha

[gympunk]

Originally posted by Not So Big
damn u curl alot there mr gympunk
why front raises instead of presses for shoulders tho? j/w
anyway good lifts brotha

Thanks man. I also do seated DB Presses, have to remember to do Military Presses though!

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

10 MIN 1.6 MI STAIRMASTER

FLAT DB PRESS:
50X15,60X10,70X8,80X8,80X7,80X5(DROP2 35X10)
DB SHRUG:
50X15,60X12,70X9,80X7,80X5 (DROP2 35X10)
WEIGHTED BENCH CRUNCH:
35LBS 3SETS X15
INCLINED DB PRESS:
60X10,65X7,65X6 (DROP2 35X10)

SMITH MACHINE SHRUGS---
BEHIND THE BACK:
110X10,110X9,110X7
REGULAR"RACK"SHRUG (5 SEC STATIC HOLD@MAX):
200X8,200X7,200X6,200X6

HANGING LEG LIFTS: 3 SETSX12

[gympunk]

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

INCLINED DB CURL: 40X12,40X10,45X7,45X7
REVERSE GRIP EZ BB CURL:65X9,65X8,70X6,70X4
SEATED DB CURLS:50X8,50X6,50X4
HANGING LEG LIFTS: 4 SETS X12
THORS HAMMER DB ROTATIONS:20X15,20X10,25X3,20X8
BEHIND THE BACK EZ BB WRIST CURL:
90X7,90X3,80X10,80X8

CABLE EZ BB CURL (SLOW 3 SEC STATIC MAX HOLD):
130X9,130X7,140X6,140X5
REVERSE GRIP EZ BB CURL: 80X10,80X8,80X7

6MIN 1MI STAIRCLIMBER

[gympunk]

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

1.75 MI 12 MIN STAIRCLIMBER

INCLINED DB PRESS: 50X12,60X10,70X9,70X8 (DROP2 35X10)
DIP STATION LEG CRUNCHES: 3 SETS X15

DELTS:
FRONT DB LATERAL: 20X15,25X10,25X8
SIDE DB LATERAL: 20X12,20X10,25X5
BACK DB LATERAL: 15X11,15,9,15X6

FLAT DB PRESS: 75X12,75,10,75X7 (DROP2 35X10)
SEATED BENCH CRUNCH: 3 SETS X12
SEATED DB PRESS: 50X8,40X12,40X9
MACHINE FLAT BB PRESS: 270X11,270,8,270X5
FRONT/DELT BB LATERAL: 50 X10, 50X8,50X5

[gympunk]

/////////// BACK////////////
(LIGHT W/O, FELT BEAT)

10 MIN 1.5 MI STAIRMASTER

SEATED ROW: 125X12,135X7,135X6,150X6
CABLE LAT PULLDOWN:
137X11,150X7,150X6(DROP2 125X8),150X5(DROP2 125X7),
WEIGHTED BENCH CRUNCH: 35LBS 3SETS X15
T-BAR, NARROW GRIP: 70LBS X10,X8,X7
PULL UPS: MED GRIP- 3 SETS X8,X6,X5
HANGING LEG LIFTS: 3 SETSX12

[gympunk]

////// Thurs 9/5 ////////
Delt & Traps...Can't find my log notes!!!

///////// Today BI/BACK //////////

13min 2.1 mi stairmaster
INCLINED DB CURLS: 35X15,40X13,45X10,50X8,50X6 (DROP2 30X10)
DIP STATION LEG CRUNCHES: 3 SETS X12
ONE ARMED DB ROWS: 50LBS 2X12

-----CIRCUIT----------
T BAR ROW....
NARROW GRIP: 70X12,70X9,70X7
WIDE GRIP: 50X10,50X7
REVERSE GRIP EZ BB CURL: 60X10,60X9,60X7,60X7
BENCH "V" CRUNCHES: 3 SETS X15
------------------------

EZ BB CURLS (CLOSE GRIP): 80X9,80X9,80X7
THORS HAMMER DB ROTATIONS:25X9,25X7, 20X12,20X9
STRAIGHT ARM DB PULLOVER: 75X17,80X12,80X9 (SLOW REPS)
PULL-UPS (MED GRIP): 3 SETS, X7,X5,X4

[gympunk]

//// Chest/tri //////////
1.6 Mi 10 Min Stairmaster

Flat Db Press: 55x15,65x12,75x10,80x7,80x6 (drop2 35x10)
Seated French Db Xt: 55x18,65x12,70x10,70x8,70x7
Dip Station Leg Crunches: 3 Setsx15
Inclined Db Press: 60x13,65x9,65x7 (drop2 35x10)
Cable Ez Curl Pressdown: 140x12,140x8,140x7,140x4 (drop2 90x10)
Push-ups: X20,x12,x9

[gympunk]

//////////// Bi/traps ///////////

11min 1.7mi Stairclimber

Inclined DB Curls:
35x18,45x14,45x9,50x8 (drop2 35x8),50x4 (drop2 35x6)
DB Shrugs: 35x20,50x15,70x10,80x8,85x8,85x5
Standing Db Curl (2 Failure, Forced Reps W/free Hand):
45x8,45x7,50x6,50x5
Thors Hammer DB Rotation: 20x18,20x15,25x9,25x8,20x12
---circuit-------
Behind The Back Ez/BB Wrist Curl: 80lbs X13,x10,x7
Declined Crunches W/15lbs Ball: 3 Setsx18
Close Grip Ez BB Curls (slow Reps): 80lbs X11,x9,x8
--------
Olympic Bb Shrugs: 90x11,140x9,140x8
Hanging Leg Lifts: 2 Setsx15

[RiNgMaSteR]

Nice looking workout man!!!

[waitlifter82]

Nice looking workout man!!!

Agreed. Impressive Biceps Strength!!

[gympunk]

Thanks waitlifter82 & RiNgMaSteR!
Never thought of my arms being too strong, cool to know you guys actually check out my lifts!

[gympunk]

/////// Chest/back/////////

Inclined Db Press:
50x20,60x13,65x9,75x8(drop2 30x10),75x6(drop2 30x8)
Flat Db Press: 75x12,75x10,80x9,80x7(drop2 50x8)
One Arm Db Rows: 50x15,60x11,65x9,65x7,70x6
Dip Station Leg Crunches: 3 Sets X15
Seated Row: 137x10,150x9(drop2 100x10),150x7,162x5
Declined Bb Press: 90x12,140x7,140x5,140x5
Close Parallel Grip Pull Ups (to Failure): 3 Sets,x10,x7,x5
Hanging Leg Lifts 3 Sets X10

[gympunk]

/////// Delts/tri's ////////

10 Min 1.6 Mi Stairmaster

Seated Reg&arnold Db Presses:
45x15,50x10,50x8,55x8,55x6(drop2 35x10)
Seated French Db Xt:
50x15,60x12,70x10,75x8,80x8,80x4(drop2 50x8)
Db Laterals (2 Sec Static Hold@max):
Front: 25x13,x8,x7
Side: 25x10,x7,x6
Back:10x15,15x8,15x6,15x6
Db Skull Crushers (forced Reps2 Failure W/free Hand):
35x10,35x8,40xx8,40x6
Reverse Grip Cable Ez Curl Pull Down: 110x10,110x6
Cable Ez Curl Push Down: 140x9,140x7
Tri Dips: 3sets To Failure

[gympunk]

(also A Couple Bi Pics From Today)

///////// Chest/back/traps//////////

10 Min 1.6mi Staimaster

Inclined Db Press: 50x20,65x13,65x10,75x9,75x5
One Arm Db Rows: 50x15,65x9,65x7,75x6,75x4
Db Shrugs: 60x18,65x13,75x10,75x9 (drop2 35x10)

---circuit-----
Smith Machine Front Shrugs: 180x10,180x7,180x7,180x5
Med Grip Pull Ups: X10,x8,x5 (to Failure)
Benhind The Back Smith Shrugs: 90x10,90x10,90x7
Close Parallel Grip Puill Ups: X10,x6,x5 (to Fialure)
------------
Free Weight Machine/flat Bench:
230x12,230x9,280x8,300x5

[damn y_all]

lots of ball-busting workouts! you do lots of sets!
and nice ****ing mass on your Bi there 'punk!

[gympunk]

lots of ball-busting workouts! you do lots of sets!
and nice ****ing mass on your Bi there 'punk!

Thanks! I've got to cut down on th esets I know!

[gympunk]

//////// Bi/delts/////////

8 Min 1.5mi Stairmaster


---circuit---------
Seated Db Curls: 50x12,50x8,50x8,55x5,55x4
Seated Db Presses: 50x15,50x12,55x10,55x6
Reverse Grip Ez/bb Curls:75x13,75x10,75x9,75x8
--------------------

Thors Hammer Db Rotations:20x16,x12,x11,x8
Dip Station Leg Lifts: 3 Sets X18
Behind The Back Ez/bb Wrist Curls: 85x10,x7,x5
Close Grip Ez/bb Curls:85x12,x10,x9

Delt Db Laterals:
Front: 25x12,x8,x7
Side: 25x9,x9,x6
Back: 15x12,x8,x6

[gympunk]

//////// Chest/tri /////////

10 Min 1.5 Mi Stairclimber
Inclined Db Press: 55x15,55x12,65x9,65x7
Weighted Bench Dip: 50x15,65x12,65x9
Cable Ez Curl Push Down: 140x18,160x12,160x10,160x5
Hanging Leg Lift: 3 Sets X15,x10,x6
Cable Ez Curl Pull Down: 110 X11,110x8,110x6
Olympic Bb Bench Press: 90x17,110x10, 130x8,130x7
Alt One Arm French Db Xt (forced Reps W/free Hand):
40x12 Ea,40x8 Ea
Push Ups: 2 Sets X17,x10
Bench Crunches: 4 Sets X15

[gympunk]

////////// Back/traps /////////////
11 Min 1.6mi Stairclimber

Seated Row:
135x10,150x8,150x7(drop2 112x10),150x5(drop2 112x8)
Cable Pulldown Wide Grip:
150x12,162.5x7,162.5x5(drop2 112x10),162.5x3(drop2 112x8)
Olympic Bb/rack Shrug (2 Sec Hold@max):
140x11,140x8,140x7,140x5
Bench Crunch: 3 Setsx18
Smith Machine Behind The Back Shrug:
90x13,110x9,110x7,110x7
One Arm Db Row: 60x13,60x8,60x7
Dead Lift (ez Curl Bb):
160x9,180x7,180x7,180x5
Dip Station Leg Lifts:3 Setsx15

[gympunk]

//////////// Bi/delts ///////

10 Min 1.3 Mi Stairclimber
Declined Db Curls: 45x12,45x10,50x9,50x5,50x4 (drop2 30x10)
Thors Hammer Db Rotations: 20x15,20x11,20x7,20x7
Dip Station Leg Lifts: X18,x13,x9
----circuit-------
Seated Arnold Db Presses:50x15,x13,x9,x7
Reverse Grip Ez/bb Curls: 70x10,x10,x8,x7
Bench Crunches 3 Sets X15
--------------------
Close Grip Chins: X11,x7,x4 (to Failure)
Delt/db Laterals (2 Sec Hold@max):
Front 25x13,x10,x8
Side 25x9,x7,x5
Back 15x13,x9,x7,x7

Standing 1 Arm Db Curls (forced Reps W/free Hand):
45x10, X8,x4 Ea.

[gympunk]

///////// Chest/tri //////////

Inclined Db Press:
55x12,65x8,70x8,70x7(drop2 50x10) 70x5(drop2 50x6)
Bench Crunches: 2 Sets X15
Weighted Bench Dips:
50x10,60x7,70x7,707
Dip Station Leg Lifts: 3 Sets X15,x11,x7
Flat Db Press:
80x9,80x6 (drop2 30x10),80x5 (drop2 30x8)
Cable Ez/curl Push Down:
150x11,150x9,150x7(drop2 100x10), 150x7(drop2 100x7)
Hanging Leg Lifts: 2 Sets X12
Push Ups 3 Sets X12,x9,x7

[gympunk]

//////// Chest/traps ///////////

10min 1.3 Mi Stairmaster

Flat Db Press: 60x15,70x10,80x8,85x7,85x5
Db Shrugs: 60x13,70x8,80x6,85x5,85x4
Declined Olympic Bb Press:90x17,130x9,130x7,130x6,90x10
Hanging Leg Lifts X15,x9,x9
Olympic Rack Bb Shrug: 90x14,140x8,140x8,140x5
Behind The Back Smith Shrugs:110x11,x9,x7
Bench Crunches: X18,x15,x15

[gympunk]

A few pics I'm not sure I've postd here @ my journal.
Off to hit the weights

[LiL USMC BBer]

tricep lookin good!!!

[gympunk]

Thanks ReSpAwN DeMoN!.......

/////////// BACK/DELTS////////////
11MIN 1.6 MI STAIRCLIMBER

SEATED ROW: 135X14,150X10,150X6,162.5X5
CLOSE PARALLEL GRIP PULL UPS: X9,X7,X6
SEATED DB ARNOLD PRESSES:50X17,55X10,55X7,55X7
DIP STATION LEG LIFTS: X10,X10,X6
EZ CURL BAR/DEAD LIFTS: 180X8,180X7,160X7,160X5,160X4

DELT DB LATERALS:
FRONT: 25X15,X10,X7
SIDE: 25X8,X8,X6
BACK: 15X10,X7,X5,X5

[gympunk]

////////// Bi/tri ////////

11 Min 1.6 Mi Stairclimber

Inclined Db Curls: 40x12,50x7,50x6 (drop2 35x7),50x3 (drop2 35x5)
Weighted Bench Dips: 50x10,60x9,70x8,70x8
Reverse Grip Ez/bb Curls: 70x9, X7,x7
Thors Hammer Db Rotations: 20x9,x6,x6,x7
Reverse Grip Cable Ez Curl Pull Down:120x15,140x10,140x8,140x7
Chin Ups: X7,x6,x4 (to Failure)
-super Set------
Db Skull Crushers: 40x8,x6,x5 (forced Reps W/free Hand)
Close Grip Ez/bb Curl:80x8,x8,x6
--------------------

[gympunk]

/////// Chest/traps ////////////

11min 1.6mi Stairclimber

Inclined Db Press: 55x13,65x9,70x7,70x6
Db Shrugs: 55x15,65x8,70x8,75x6,85x4
Flat Db Press: 85x7,85x5,85x4,70x9
Dip Station Leg Lifts: X9,x9

Smith Machine Shrugs:
Behind The Back: 110x10,110x7,110x6,90x9
Front: 200x6,200x6,200x5,200x4

[swimstud74]

Man, I salut you. You really hit it hard and dont slack at all! I am trying to get myself to this kind of hard work as well. how do u find this journal helping you ? something thats plays a pivotal role in ur progress?

[gympunk]

Thanks. It helps alot in staying organaized & seeing trends & new personal bests....

[gympunk]

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

10min 1.5 Mi Stairmaster
Quad Xt Machine: 87x13, 135x8, 150x7, 162.5x6, 162.5x5
Laying Ham Machine: 100x15, 140x10, 140x7, 160x4
Squats: 90x15, 110x8, 110x8, 110x5
Dip Station Leg Lifts: X20, X15 ,x15
Hack Squat: 160x11, 180x8, 200x7, 200x7
Seated Press: 270x16, 320x10, 320x7, 320x7
Bench Crunches X15, X12, X12

[gympunk]

Just a quick side/leg pic from today

[gympunk]

//////////// Bi/back//////////////

13min 1.9mi Stairclimber

Today:
----super Sets!------
Inclined Db Curl: 45x11, 50x8, 50x7(drop2 30x5), 50x5(drop2 30x4)
One Armed Db Rows:45x13, 50x8, 60x8, 60x6
-----------------------
Seated Row: 135x10, 150x7, 150x7(drop2 100x10), 150x5(drop2 100x7)
Reverse Grip Ez/bb Curl: 70x8, X6, X5, X5
Dip Station Leg Crunches: X17, X12
-----------------------
Close Parallel Grip Pull Ups: X9, X7, X6 (2 Failure)
Thors Hammer Db Rotations: 20x9, X8, X8, X5
Bent Cable Close Grip Row: 160x12, X7
--------------------------
Close Grip Ez/bb Curl: 80x11,90x6,90x6
Bench Crunches: X15, X15, X11
Behind The Back Ez/bb Wrist Curl: 80x10, 90x7, 90x5

[gympunk]

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

10MIN 1.3 MI STAIRMASTER

FLAT OLYMPIC BB/BENCH: 90X18,140x10,150X8,160X7,160X5
HANGING LEG LIFTS: X17,X12
ROPE PUSH DOWN: 80X13,110X9,110X8(DROP2 80X8),110X6(DROP2 80X5)
HANGING LEG LIFTS: X9,X7
INCLINED DB PRESS: 60X11,70X8,70X6,70X5
SEATED FRNECH DB XT: 75X12, X9, X7
DIP STATION LEG LIFTS: X20,X9,X9
-----CIRCUIT---------
FLAT BENCH DB FLYES (FAST REPS): 40X15,X15,X9
DB SKULL CRUSHERS (FORCED REPS W/FREE HAND TO FAILURE):
40 X11, X7, X6
BENCH CRUNCHES X 12,X12,X7
------------------------

[gympunk]

http://pg.photos.yahoo.com/ph/shakeappeal73/album?.dir=e112&.src=ph&store=&prodid=&.done=http%3a//pg.photos.yahoo.com/ph/shakeappeal73/my_photos

A yahoo link to some pics, need newer ones!

[gympunk]

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

10 MIN 1.4 MI STAIRMASTER

----- CIRCUIT--------
INCLINED DB CURLS:
45X9, 50X7,50X7 (DROP2 30X9), 50X5 (DROP2 30X7)
ONE ARM DB ROWS: 45X10,55X8,65X8,65X5
-----------------------

MED GRIP CABLE PULLDOWN:
135X10, 150X6,162.5X4(DROP2 135x7),150X6(DROP2 100X8)
THORS HAMMER DB ROTATIONS: 20X9, X9,X7,X6
DIP STATION LEG CRUNCHES: X10,X10,X9
CLOSE GRIP EZ/BB CURLS: 90X9,X7,X7
EZ CURL BB DEAD LIFTS: 160X8, 160X6,170X6,170X5
WEIGHTED BENCH CRUNCHES: 25X15,X13,X13
CLOSE PARALLEL GRIP PULLUPS (TO FAILURE): X11,X7,X5

[gympunk]

////////// Traps/delts //////////

11min 1.75 Mi Stairmastr

Seated Arnold&reg Db Presses: 45x10, 50x9,55x8,55x6,55x5
Db Shrugs: 45x15, 55x12, 65x9,75x7,75x6
Dip Station Leg Lifts: X13,x7,x7
Olympic Bb/rack Shrugs: 140x8,x 7, X6, X6 (drop2 90 X9)
Hanging Leg Lifts: X9,x8
Delt Db Flyes:
Front: 25x9,x7,x6
Side: 25x8,x6,x5
Back: 15x9,x7,x5
Smith Machine Behind The Back Bb/shrugs:
110x6,110x6, 90x8,90x7

[gympunk]

//////// Chest/tri's///////////
11min 1.6mi Stairclimber
Inclined Db Press: 55x13,65x9 (drop2 35x10),70x9,70x6
Reg Bench Dips: X13,x10,x10
Seated French Db Xt: 75x14, X10, X7
Weighted Bench Crunch: 25lbsx15, X12, X12
Olympic Bb Bench Press: 140x9, X6, X6 (drop2 90x12)
Hanging Leg Lifts: X15, X9, X8
Cable Ez Curl Pushdown: 150x13,160x10,160x9,160x7 (drop2 100x10)
Oblique/twist Crunches: X10, X 7 Ea. Side

(for The Hell Of It):
Cable Rear Delt Laterals: 20x12, 30x9, 30x7

[gympunk]

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

10 Min 1.4mi Stairmastr

----circuit-------
Quad Xt Machine:
112x13,125x10,150x9 (drop2 100x7),162.5x4,162.5 X4 (drop2 100x5)
Lying Ham Machine:
120x12,140x8,140x6(drop2 100x8),160x5(drop2 100x6)
Hanging Leg Lifts: X11,x9,x6
-------------------
Olympic Bb Squats: 140x7, X6, X5, 90x9, 90x7
Weighted Crunches: 35x15, X12,x11
Seated Presses: 320x8, 320x7, 340x6, 340x5
Oblique/twist Crunch: X10,x9,x10 Ea.
Hack Machine Squat: 180x12, X11,x7

[gympunk]

///////////// Back/bi //////////////

10 Min 1.4 Mi Stairmaster

Inclined Db Curls: 50x3,45x9,45x7,45x7
One Arm Db Rows 50x9,60x7,70x6,70x5
Bench Oblique/crunches: X15, X8,x7 Ea.
Seated Row: 150x9, 150x8 (drop2 100x10), 150x6(drop2 100x7)
Dip Station Leg Lifts: X15, X12
Ez/bb Bi Curls: 90x9, X9,x7,x4
Thors Hammer Db Rotations: 20x13, X10,x10, X6
Close Parallel Grip Pull Ups: X12, X6,x5 (2 Failure)
Reverse Grip Cable Bb/curls: 70x12, X10,x9
Bench V-crunches: X12, X10,x8
Close Grip Chins: X10, X10,x 11 (2 Failure)
Declined Crunches: X12, X12, X10

[gympunk]

///////// DELTS/TRAPS///////////

8MIN 1.1 MI STAIRMASTER

SEATED DB PRESS (ARNOLD&REG):50X10,55X8,55X8,55X6
DB SHRUGS: 50X13,60X10,70X8,75X7
DIP STATION LEG LIFTS: X15,X12
OLYMPIC BB/RACK SHRUGS: 160X9, X7,X5,X5 (DROP2 90X10)
HANGING LEG LIFTS x12,X7

DB LATERALS (2SEC STATIC HOLD@MAX):
FRONT: 25 X11,X9,X7
SIDE: 25X9,X7,X5 (DROP2 15 X10)
BACK: 15X10, X9,X6

BEHIND/BACK SMITH MACHINE SHRUGS: 110X9, X6
OBLIQUE/CRUNCH x15,X10 EA

[gympunk]

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

10 Min 1.3mi Stairmster

Hack Squat Machine: 180x14, 230 X10, 280x7, 290 X6
Oblique/crunches: X15, X12, X12 Ea. Side
Seated Press: 320x17, 360x 7, 380 X7, 380x5
Wieghted Crunch: 25 X17, X13
---- Circuit-----
Quad Xt Machine: 125x7, 112.5x5, 112.5x5 (drop2 100x5)
Lying Ham Machine: 140x5, 120 X7, 120x7 (drop2 100x10)
-------------

[gympunk]

///////// Chest/tri's/////////

13min 1.9mi Stairmaster
Flat Db Bench:55x20, 65x10,75x8,80x7,80x5(drop2 35x10)
Dips Station Leg Lifts: X20, X12, X11
-----circuit--------
French Db Xt: 65x15, 70x12, 70x9
Db Kickbacks: 40x8, X8, X5 Ea.
---------------------
Declined Bb Press: 130x11, X7, X5
Oblique/crunch: X15, X10, X7, X7 Ea.
Db Skull Crushers (forced Reps W/free Hand):
40 X10, X8, X5
Inclined Bb Bench: 70 X12, X9,x9

[gympunk]

/////// Back/bi's//////////

10min 1.4mi Stairclimber

Seated Row:
137x12,150x8, 162.5 X6 (drop2 100x10), 162.5 X5 (drop2 112.5x7)
Dip Station Leg Lifts: X20, X13
Inclined Db Curls: 40x11, X8, 45 X7, X7
Oblique Crunches: X20, X15, X11 Ea.
Ez/bb Deads: 160x8, 180x6, 180x5, 180x4 (drop2 90 X10)
Reverse Grip Ez Curls: 70 X9, X8, X7
One Arm Db Curls (slow Forced Reps W/free Hand!):
45 X9, X7, X5 Ea.
Weighted Bench V-ups: 25x 20, X14
Med Grip Pull Ups (2 Failure): X7, X5, X4

[gympunk]

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

8 min 1.2 mi stairclimber

FLAT DB PRESS: 55X15, 70 X10, 80 X9, 80X8, 85 X5
OBLIQUE CRUNCH: X20, X12, X 10 EA. SIDE
-- CIRCUIT----------------
FRENCH DB XT: 70 X16, 75 X10, 75 X9, 75X6
TRI KICKBACK: 40 X9, X9, X5
---------------------------
DECLINED OLYMPIC BB PRESS: 130 X9, X7,X7,X4 (DROP2 90X10)
BENCH V- CRUNCHES: X20, X13,X10
CABLE EZ CURL PULL DOWN: 120 X12, 130X10, 130 X9, 130X9
HANGING LEG LIFTS: X11, X9, X9
INCLINED DB PRESS: 65X 12, X9, X9

[gympunk]

Yesterday
//////// Traps/delts////////

10 Min 1.5 Mi Stairmaster

Seated Db Press (reg& Arnold Mix):50x13,55x10,55x9, 55x7
Db Shrugs: 50x15,65x10,80x7, 85x5,90x4
Oblique/crunch: X15,x12,x8 Ea Side
Olympic Bb Shrug: 130x9, 140x7, 140 X7, 150x5
Delt Db Laterals:
Front 25x9,x8,x6
Side: 25x6,x6,x5
Back: 15x9,x7,x5
Weighted Crunch 25x20,x17,x12
Smith Mach Military Press: 70x13, 90x9, 90x7, 90x7

[gympunk]

///////// (quick) Legs /////////////
9 Min 1.3 Mi Stairclimber
Squats: 90x9, 110x9, 130x6, 140x6, 140x5 (lame I Know)
Oblique/crunches: X18, X12,x10,x10 Ea Side
Leg Press: 320 X14, 340x10, 340x9, 380x8, 380x7
Hanging Leg Lifts: X13, X12,x8

[RiNgMaSteR]

Lonely looking journal! Workouts look solid though man!!! Why all the stair climber work before your workouts though?

[gympunk]

Lonely looking journal! Workouts look solid though man!!! Why all the stair climber work before your workouts though?
Yeah just me & my journal, no friends shouting out props!
I do the stairclimber to get up my heart rate, warm up my muscles & burn some calories, as I sit in front of a computer all day & am prone to a little spare tire....

[gympunk]

/////// Bi's/traps ////////

10min 1.5mi Stairmaster
---- Circuit--------
Declined Db Curls: 45x10, X7, X6
Db Shrugs: 55x15, 75x8, 80x7, 85x5
---------------------
Reverse Grip Ez/bb Curls: 75x9, X8,x7
Smith Machine Shrugs------
--front: 180x8, 200x7, X6, X6
--behind The Back: 100x9, X8, X8
Oblique/crunches X20, 15, X7 Ea. Side
Cable Bb/curls: 130 X10, X9, 140x7, X7
Hanging Leg Lifts: X18, X10, X7
Cable Bb/shrugs: 170 X13, X12, 200 X10

[gympunk]

//////// Chest/delts ///////

10 Min 1.6 Mi Stairclimber

Inclined Db Press: 55x13, 65x11, 70x9, 70x9
Seated Db Press: 50x14, 55x9, 55x9, 55x6
Flat Db Press: 80x9, X7, X5 (drop2 70x4)
...delt Db Laterals....
Front: 25x10, X7,x7
Side: 25x7, 25x5, 20 X8
Back: 15x9, 15x7, 20x6, 20x6
Hanging Leg Lifts: X17, X9

Smith Machine Military Press: 90x10, X7, X7
Oblique/crunches: X20, X13, X9, X9 Ea. Side

(FYI: ARTSY JPEG ATTACHED!)

[gympunk]

////// 2 Huge Meals Today!! Have To Hit The Gym Asap!!!!///////////////
/////// I Feel Fat!//////////

[RiNgMaSteR]

Haha i know the feeling man! Keep up the nice workouts!

[damn y_all]

join the club! where's your post turkey workout tho'? BTW-nice arty jpeg!

[gympunk]

///// Back/bi's ///////////

13min 1.8mi Stairclimber

Seated Rows:
125x10, 150x6, 162.5x6(drop2 100x5), 162.5x5(drop2 125x5)
Dips Station Leg Lifts: X15, X10
Inclined Db Curls: 45x9, X7, X6
Ez/curl Deadlifts: 180x6, X5, 190 X5, X4 (drop2 90x10)
Oblique/crunches: X17, X15, X10 Ea Side
Close Grip Ez/curls: 90x8, X8,x7
V-crunches: X15, X12
- Circuit------
Med Grip Pull Ups(to Failure): X7,x5
Close Parallel Grip Pull Ups: X5, X5
Reverse Grip Ez/cable Curls: 80x10, X8, 90x6, X6
Hanging Leg Lifts: X10, X10
-------------------------

[Anabolic Delts]

good workout gympunk.. I see u still got the same style of how you write it..all bunched up togeter lol.

why do u dead with a ez bar tho?j/w

keep up the lifting

[gympunk]

good workout gympunk.. I see u still got the same style of how you write it..all bunched up togeter lol.

why do u dead with a ez bar tho?j/w

keep up the lifting

Right, I'll make it clearer, promise
I do deads w/the EZ Curl cuz I end up smashing my shins & ,um, balls with a straight bar, always thump them on the way up!! Guess I could wear a jock or something....

[damn y_all]

I do deads w/the EZ Curl cuz I end up smashing my shins & ,um, balls with a straight bar, always thump them on the way up!! Guess I could wear a jock

jesus, LOL! Buy yerself a jock & hardcup fast man!! J/K I've hit my shins, but never have smacked my nuts!

nice Bi wowrkout's!

[gympunk]

Thanks for the concern damn y'all!......
ANOBOLIC DELTS: EASIER TO READ FORMAT BELOW....

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

10 MIN 1.4MI STAIR CLIMBER

INCLINED DB PRESS: 60X10, 65X8, 70X7,75X7

DB SHRUGS: 55X10, 65X8, 75X7, 80X6

DIP STATION LEG LIFTS: X15, X11, X10

OLYMPIC BB/BENCH PRESS: 140X8, X7, X5

OBLIQUE/CRUNCH: X17,X12,X10 EA. SIDE

SMITH MACHINE SHRUGS:
FRONT: 200X7, X5, X5
BEHIND/BACK: 110X9, X7, 90 X10, X8

[gympunk]

///////// Tri / Delts ////////////

10min 1.4mi Stairclimber

Seated Arnold &Reg DB Press: 50x13, 55x10, 55x8, 60x6, 60x3

Weighted Bench Dips: 50x17, 60x8,70x8, 80x7, 80x6

Dips Station Leg Lifts: X17, X12,

One Hand French DB XT (forced Reps W/free Hand):
50 X10, X7, X7 Ea.

Delt Laterals (2 Sec Static Hold)...
Back: 20 X10, X7, X7, X5
Side: 25 X7, X7, X5
Front: 25 X11, X10, X6

Oblique/Crunch: X18, X12, X12, X10

DB Skull Crushers (forced Reps W/free Hand): 40x10, X8, X6

Smith Machne Military Press: 90 X10, X7, X6

[gympunk]

//////////// Bi/Back///////////

13min 2mi Stairmaster

Seated Row:
137x12, 150x8, 162.5 X6(drop2 100x8), 162.5x5 (drop2 125x5)

Dip Station Leg Lifts: X12, X8, X8

Inclined DB Curls: 45 X8, X8, X6

One Arm DB Rows: 60 X9, 60x8, 65x8, 65 X6

Reverse Grip EZ/curls: 75x9, X9, X7

Oblique/crunches: X16, X12, X10

Thors Hammer DB Rotations: 20 X11, X9, X9, X6

Close Grip EZ/curls: 90x8, X7, X5

Bench V-crunches: X14, X12, X11

Ez/curl Deads: 180 X6, X5, X5 (drop2 90 X8)

[Swole C]

Looks like some good workouts, You got some good weights

[gympunk]

Thanks man. I haven't been to the gym since Saturday, feels like 100 years!

[MXdawg2]

Lookin' pretty shreddded in that earlier pic. Keep it up

[gympunk]

Thanks Swole C & MXDawg2!!

--Haven't lifted in 6 days aghhhh! -----

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

10 MIN 1.45 MI STAIRCLIMBER

INCLINED DB PRESS: 50 X13, 60X10, 70X9, 70X8

DB SHRUGS: 50X15, 60X11, 70 X8, 85 X5

OLYMPIC BB/BENCH: 140 X5, X5, X4, 90X11

OBLIQUE/CRUNCHES: X18, X11, X11, X12

RACK SHRUG: 160 X5, X5, X4, 90 X12

V- CRUNCH: X18, X12, X12

BEHIND THE BACK/SMITH SHRUG: 110X12, X10, X9, X9

DECLINED BB PRESS: 90 X12, 140X 5, X4, X5

[Swole C]

why do you switch off from chest exercise to trap exercise back to chest back to traps etc.. just wondering I never seen anyone do that style of training. good workout tho gympunk

[gympunk]

2 reasons...

The alternating break gives the resting muscle group a chance to recover alittle so you can keep the sets heavier, rather than doing 3 chest exercises in a row for example & burning out.

Also I find the change up more interesting.

[gympunk]

//////// Back /////////////

10 Min 1.7 Mi Stairmaster

Seated Row:
150 X12, 150x9 162.5 X7(drop To 125x5), 162.5x5(drop2 100x11)

One Arm Db Row: 65x10, 65x8, 70x6, 70x6

Oblique/crunch: X17, X9, X10

Ez Curl/deadlifts: 200x5, 200x4, 180 X5, 180x5

Wieghted Decline Crunch: 25 X19, 25 X11, 25x8

Close Parallel Grip Pull Ups: X10, X7, X5

[Swole C]

y deadelift with a EZ BAr?

[MXdawg2]

EZ curl/deadlift means Ez curls And deadlift biatch

[gympunk]

Yep, I do Deads with an EZ Curl bar. The angle of my arms/wrists is more comfortable/natural than a straight bar & I don't bang up my shins!!

[MXdawg2]

HaHa, I can only imagine what that must look like. But hey, whatever works man, and I also scrape the hell out of my shins on deads, it sucks.

[Swole C]

EZ curl/deadlift means Ez curls And deadlift biatch
so you do 200 pound ez curls and then set it down and deadlift it for 5 reps? wtf

[MXdawg2]

so you do 200 pound ez curls and then set it down and deadlift it for 5 reps? wtf
Yeah, missed that :D Alright, u win :(

[gympunk]

Hmmmmmm, 200lbs EZ Curls, that would be sweet!

[Swole C]

Hmmmmmm, 200lbs EZ Curls, that would be sweet!
itd be a sweet potatoe pie

[RiNgMaSteR]

200lbs curls is some sick ****! I dont really like the idea of doing deads with the ez curl bar but whatever floats your boat!

[gympunk]

A couple quick pix...

[gympunk]

12- 18 **********************

/////////// Bi/Tri ///////////////

10 Min 1.5mi Stairclimber

Inclined DB Curls: 45x7, X6, X6, X4

Weighted Bench Dips: 60x11, 70x9, 80x8, 80x8, 80x5

Oblique/crunches: X15, X11, X12, X10

----- Circuit--------
Reverse Grip EZ/curls: 70x7, X7, X5,x5

DB Skull Crushers: 45x10, X9, X7 Ea. (forced Reps/free Hand)

Dip Station Leg Lifts: X13, X10, X8
------------------------

Close Grip EZ/curls: 90x8, X6, X5

Cable Reverse Grip EZ/curl Pulldown: 110x12, 120x10, 120x9

Chin Ups: X9, X7, X6 (to Failure,2sec Static Hold)

Thors Hammer DB Rotations: 20x8, X8, X8, X6

12-20********************************

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

11 MIN 1.8MI STARIMSTER

FLAT DB BENCH: 60X13, 75X8, 75X8, 80X7,80X7

DB SHRUGS: 60X15,75X9, 75X8, 80X6, 85X4

INCLINED BB PRESS: 70 X14, 90X7, 90X6, 70X12

BEHIND THE BACK/PLATE SHRUGS (FAST/WARM UPS)
25X18, 25 X12, X12

HANGING LEG LIFTS: X15, X11, X9, X8

SMITH MACHINE SHRUGS...
FRONT: 200X6, 200X5, 180X10, 180X8
BACK: 110X10, 110X8, 90 X12, 90X10

DECLINE DB PRESS: 90X13, 110X7, 110X6, 110X5

OBLIQUE/CRUNCHES: X12, X9, X7

[damn y_all]

solid workout & pix Bro'!

[gympunk]

Thanks, haven't lifted in a week!!!!!
I FEEL FAT!!

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

13MIN 2.14 MI STAIRMASTER

INCLINED DB CURLS: 45X9, X7, X6

ONE ARMED DB ROWS: 45X13, 60X9, 70 X7, 70X6

DEADS W/EZ CURL BAR: 180X6, 180X5, 190X6, 190X4

DIP STATION LEG LIFTS: X14, X10, X6

CLOSE GRIP EZ CURLS: 90 X7, X6, X5, X6

OBLIQUE/CRUNCHES: X14, X10, X9

MED GRIP PULL UPS (2 FAILURE): X9, X6, X4

THORS HAMMER DB ROTATIONS: 20 X12, X10, X10 ,X6

CABLE/MED GRIP ROWS: 130X9, X9, X6

CHIN-UPS: X6, X4, X4

[IronBender800]

Nice looking workout dude! Why the deads on an ez curl bar?

[gympunk]

The EZ Curl feels better on my wrists & I don't bang up my shins!

///////// CHEST/TRI’S////////

13MIN 1.8 MI STAIRMASTER

FLAT DB PRESS: 55X13, 65X10, 75X8, 80X7, 80X6

BENCH DIPS: X16, X12, 55X10, 55X10, 65X8

CABLE EZ CURL REVERSE GRIP PULL DOWNS:
130X10, 130X8(DROP2 80X6), 130X7(DROP2 80X8)

HANGING LEG LIFTS: X12, X12, X8

INCLINED DB PRESS: 60X10, X8, X8

OBLIQUE CRUNCH: X14, X10, X9, X9

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

DECLINED BB PRESS: 90X10, X8, X8

[gympunk]

///////////// Back/delts //////////

11min 1.8 Mi Stairclimber

Seated Db Press: 50x12, 55x8, 60x6(drop2 35x8), 60x4(drop2 35x6)

One Arm Db Row: 50x13, 60x10, 70x8, 75x5, 75x4

Ez Curl Bar/deads: 180 X6, X 6, X 5, X 5

Oblique Crunches: X 14, X 10, X 10, X 9

Smith Machine Military Press: 90x12, 100x7, 100x7, 100x4

Med Grip Pull Ups: X7, X6, X4

V- Crunches: X12, X12, X8

Back Delt Db Laterals: 20x10, X10, X6

[gympunk]

/////////// Traps/chest //////////

11 Min 1.8 Mi Stairmaster

Inclined Db Press:
55x13, 65x12, 70x8 (drop2 35x8), 75x6 (drop2 35x5)

Db Shrugs: 55x15, 70x8, 75x7, 80x6, 80x5

Flat Db Press: 80x7, X7, X5

Smith Machine/behind Back Shrug: 110x9, X9, X7

Crunches: X12, X10, X10

Rack Bb Shrug: 160x7, 170x6, X5, X5

Oblique/crunches: X16, X12, X10

Declined Bb Press: 90 X14, X10, X7

[gympunk]

////////// Bi/tri ///////////////

11min 1.8 Mi Stairmaster

Tri/close Grip Bench Press: 70 X13, X8, X9, X8

Seated Db Curls: 45x10, X7, X7, X5

Dip Station Leg Lifts: X15, X12, X8

French Db Xt: 70x14, X12, 75 X10, X10

Reverse Grip Ez Curl: 80 X7, X6, 70 X8, X7

Thors Hammer Db Rotation: 20 X11, X9, X9 X8

Close Grip Ez Curl: 90 X9, X7, X6

Oblique Crunches: X16, X12, X12, X11

Reverse Grip Ez Curl Push Down: 110 X11, X11, X7

Chin Ups: X9, X7, X5

[gympunk]

Saturday-----

///////// Chest /delts ///////////

11min 1.75 Mi Stairmaster

Inclined Db Press: 60x12, X10, 70 X8 X7

Seated Db Press: 55x7, X7, 60 X6, X5

Bench Press: 140 X9, X9, X7 90 X12

Oblique/crunch: X15, X10, X9

Delt Db Laterals:
Front : 25x11, X9, X7
Side: 25 X8, X6, X6 15x10
Back: 15 X10, X8, X6

Dip Staion Leg Lifts: X12, X8, X8

Declined Bench: 110x8, X8, X6

V-crunches: X10, X7, X7

Smith Mchn/military Press: 100x8, X6, X5

[Meta]

You're doing quite a bit. How is it working out for you?

[gympunk]

You're doing quite a bit. How is it working out for you?

It's not too many, right?
3 different exercises ea. for delts & chest?
I used to do more sets, I've cut it down.

[gympunk]

/////////// BACK/TRAPS (edit!) ///////

9min 1.8mi Stairclimber

One Arm Db Rows: 55x12, 65x10, X8, X5

Db Shrugs: 55x13, 65x10, 75x9, 80x6

Seated Row: 150x11, X8, 162.5 X7, X6 (drop2 112x10)

V-crunch: X16, X12, X12, X10

Smith Machine----
Behind Back Shrug: 110x10, X8, X6
Reg Shrug: 200x5, 180x5, 180x4 (drop2 90x11)

Straight Arm Db Pull Over: 80 X10, X8, 70 X13

[IronBender800]

I think you mean back and traps and not chest. Nice workout though!

[gympunk]

I think you mean back and traps and not chest. Nice workout though!

Right!
Above workout = /////// BACK/TRAPS ////////////

[gympunk]

///////// Bi/delts /////////

11min 1.7mi Starimaster

Inclined Db Curls: 35x10, 40x7, 40x6, 45x5

Oblique/crunches: X17, X13, X10

Seated Db Press: 50 X7, 50 X7, 55x6

Reverse Grip Ez/curl: 70x10, X7, X6

Wieghted Crunch: 35x18, X16, X13

Db Laterals...
Front: 25 X10, X8, X6
Side: 25x8, X6, X5 (drop2 20x6)
Back: 15x9, X7, X7, 20 X5

Close Grip Ez Curls: 90x8, X6, X6

Dip Station Leg Lifts: X12, X12, X8

[IronBender800]

Nice looking workout dude! Nice lifts! Keep up the good work.

[gympunk]

/////////////// Back/traps /////////////

12min 1.8mi Stairmaster

Seated Row:
137x12,150 X8, 162.5x7 (drop2 112x8), 162.5x5 (drop2 112x7)

Dip Station Leg Lifts: X18, X12, X10

Smith Machine-----
Shrugs: 180 X6, X5, X5,x4
Behind/back Shrugs: 110x9, X9, X7,5
V-crunches: X12, X12, X6

Deads W/ez Curl Bar: 180 X6, X5, X5 190 X5

One Arm Row: 60 X13, 65 X9, 65x8

Weighted Crunches: 35 X19, X13, X12

Db Shrugs: 75 X10, X8, X6

[IronBender800]

Nice workout dude! Why do you use the ez curl bar for deads again?

[gympunk]

Nice workout dude! Why do you use the ez curl bar for deads again?

Thanks....
My wrists feel more natural & I dont bang up my shins & -um- my boys (like I always seem to do with a straight bar)....

[gympunk]

Monday 1/17------

/////// Chest/tri /////////////

12 Min 1.7 Mi Stairclimber

Inclined Db Press: 60 X8 X6, 65 X7, X6

French Xt:
70x14,X14(40 KikbckX8),75 X10(40 KikbckX8),75x7(40 Kikbck X6)

Bench Press: 140x6, X5, X4, X4

Oblique/crunch: X16, X14, X9

Db Skull Crushers: 45 X9, X8, X5

V-crunches: X15, X15, X10

Reverse Grip Cable Ezcurl Push Downs: 110x10, X10, X8

Declined Bb Bench: 130 X8, X6, X5

[damn y_all]

Thanks....
My wrists feel more natural & I dont bang up my shins & -um- my boys (like I always seem to do with a straight bar)....

lol! I thought I was the only one who ever smashed my nuts @ deadlifting!
as my wrestling coach used to say when we got our bells rung @ practice "That's why they make jockstraps ladies"
good lifts here!

[gympunk]

///////// Bi/delts ///////////

11min 1.5mi Stairclimber

Inclined Db Curls: 40x11, 45x8, 50x8, 50 X5

Dip Station Leg Lifts: X13, X10, X10

Seated Arnold&reg Db Press: 50 X8, 55x8, 55x6, 55x4

Oblique Crunches: X12, X12, X10

Reverse Grip Ez Curls: 70 X7, 80 X7, 80 X6, 80 X4

Delt Db Laterals....
Back: 20 X10, 25 X8, 25 X 6, 15 X8
Side: 20x8, 25x6, 25x5
Front: 20 X11, 25x8, 25x6

Cl0se Grip Ez Curls: 90x9, 90 X7, 90x5, 90x4

Weighted Crunches: 35x15, X14, X12

Smith/mcn Military Press: 110x8, 110x6, 110x5, 90 X8

[AYung]

Good workout! First thing I noticed were the military presses! Good job!

[IronBender800]

Nice looking workout man!

[gympunk]

Thanks guys!

[gympunk]

Just a couple quick pics from today!
With my cheap little camera!

[sword chucks]

Bro you got strong.. keep it up :D

[IronBender800]

Just a couple quick pics from today!
With my cheap little camera!

Looking good dude! Keep up the good work!

[gympunk]

Thanks guys!

//////////// BACK/TRAPS ////////////

11MIN 1.85 MI STAIRMASTER

SEATED ROW:
150X9, 162.5X7, 162.5 X6(DROP2 125X8),175X5, 175X5(DROP2 125X6)

DIP STATION LEG LIFTS: X16,X12,X11

RACK SHRUGS: 160X7, 160X5, 160X6, 90X10

ONE ARM DB ROW: 55X10, 60 X9, 60X8

SMITH/MCHN BEHIND/BACK SHRUG: 110X8,110 X8, 110 X7

STRAIGHT ARM DB PULLOVER: 75X13, 75X10, 75X9

V-CRUNCHES: X17, X13, X11

PARALLEL GRIP PULL UPS: X10, X7, X5

[IronBender800]

Nice workout man! Looked pretty solid to me!

[gympunk]

//////////// Chest/tri //////////

10 Min 1.5 Mi Stairmaster

Inclined Db Press: 55x20, 65x11, 70 X8, 70 X6

Dip Station Leg Lift: X16, X10, X10

French Db Xt: 70 X15, 75 X8, 80 X9, 80 X8

Bench Press: 140x7, 140 X5, 140 X5, 90 X11

Oblique/crunch: X12, X8, X7

Db Skull Crushers (forced Reps W/free Hand):
45 X8, 45x6, 45 X6

Weighted Crunch: 35 X20, X16, X10

Reverse Grip Ez Curl Push Downs: 120 X11, 130 X9, 140 X9

[IronBender800]

Nice looking chest/tri workout man! Looked very solid to me! Keep up the good work dude!

[gympunk]

Aw, Shucks! Thanks!



//////////// BACK/BI //////////////

12MIN 1.9MI STAIRMASTER

SEATED DB CURLS: 40 X13, 45X8, 50 X8, 50 X6

ONE ARM DB ROW: 60 X12, 65X9, 65X7, 70X 6

SEATED ROW:
162.5X9,175X7 (DROP2 125X5),175X5 (DROP2 112X5),175X4 (DROP2 112X5)

HANGING LEG LIFTS: X12, X8, X6

DEADS (W/EZ CURL BAR): 190X6, 190X4, 190X4, 160X8

BI / EZ CURL: 90 X10, X 8, X 7

OBLIQUE/CRUNCH: X13, X10, X10

THORS HAMMER: 20 X12, X8, X 8

REVERSE GRIP BB CURL: 70 X9, X7, X 6

V-CRUNCH: X11, X8, X7

[gympunk]

//////// Chest/tri //////////////////

11min 1.9 Mi Stairmaster

Flat Db Press: 60 X11, 70 X9, 85 X6, X5, X4

Dip Station Leg Lifts: X12, X10, X9

French Db Xt: 70 X13, 80 X10, X8, X6

Inclined Db Press: 60 X10, X7, X7, X5

Oblique Crunch: X13, X10, X8

Reverse Grip Cable Push Down: 140 X10, X 8, X5, 110x10

Declined Bb Press: 130 X7, X5, X5(drop2 90 X11)

Hanging Leg Lift: X14, X8, X8

[gympunk]

///////////// Bi/delts //////////////////

11 Min 1.6 Mi Stairclimber

Seated Db Curls: 45 X8, X8, 50 X7, X6, X4

Seated Db Presses: 50x8, 50x8, 50x7, 60x7, 60x5

Dip Station Leg Lifts: X13, X11, X10

Reverse Grip Ez/curls: 70x9, X9 X7

Delt Laterals:
Back: 15x10, 20x8, X8, X5
Side: 25x5, 20 X7, X7, 25x3
Front: 25x11, X8, X8

Oblique Crunch: X15, X12, X11

Smith Mch/military Press: 120x4, 90x7, X6, X4

Close Grip Ez/curls: 90 X8, X7, X5

[sword chucks]

Well pics look good gympunk.. but where are the legs? Did I miss something or do you not train them?

[gympunk]

Well pics look good gympunk.. but where are the legs? Did I miss something or do you not train them?

You caught me, I hate training legs! Ou tof guilt I trine dthem yesterday!

////////// LEGS/////////////

10MIN 1.6MI STAIRCLIMBER

QUAD XT MCHNE:
137X12, 150 X8,150 X7(DROP2 100X7),162.5X5 (DROP2 100X5)

LAYING HAM XT:
140X9, 140 X7 (DROP2 100X9),140 X5 (DROP2 100X5)

SQUATS: 110X6, X6, X5, X5

HANGING LEG LIFTS: X12, X10, X10

SEATED PRESS: 270X19, 320 X10, X7, X6

HACK MCHNE SQUAT: 180 X10, X8, X6

[gympunk]

///////// Back/traps //////////

10 Min 1 .6mi Stairmaster

Seated Row:
150x11,162.5x8(drop2 137x5),162.5x5(drop2 137x4)162.5x4(drop2 125x5)

Smith Machine Shrugs---
Front: 180x8, 190x6, X6, X5
Back: 110x13, 130x9, X9 X6

Dip Station Leg Lifts: X16, X12, X12

Deads("sumo" W/ezcurl Bar): 180x8, X5, 190x6, X5

Db Pull Over: 75x12, X10, X8

V-crunch: X12, X12, X8

Db Shrugs: 75x12, X10 ,x10

[gympunk]

/////////// Chest/traps ///////////

11min 1.5mi Stairclimber

Flat Db Press: 50x15, 70x9, 85 X5, X6, X4

Db Shrugs: 50x18, 60x10, 70x8

Dip Station Leg Lifts: X13, X13, X10

Smith Machine Shrugs (2 Sec Static Hold).......
Front Shrugs: 180x6, 200x5, X5, X4
Behind/back: 110x10, X9, X8, X8

Inclined Bb Press: 90 X8, 100x6, X6, X5

V-crunches: X17, X12, X11

Weighted Decline Crunches: 25x12, X10, X6

[IronBender800]

Solid looking workout man! Nice lifts!! Id throw in some dips for chest though.

[gympunk]

Solid looking workout man! Nice lifts!! Id throw in some dips for chest though.

Thanks I usually do declined presses, but was in a hurry....

[mivi320]

Solid workout Gympunk. Strong lookin lifts there! Keep it up man!

[gympunk]

Solid workout Gympunk. Strong lookin lifts there! Keep it up man!
thanks!

///////////// BACK/BI /////////

11MIN 1.7MI STAIRCLIMBER

SEATED ROW:
150X12, 162.5X7, X7, 175X6, X5 (DROP2 100X10)

DIP STATION LEG LIFTS: X13, X13, X8

ALT DB CURL: 40 X10, X8, 45 X7, 45 X6

1 ARM DB ROW: 60 X12, X10, 70 X8, X6

CABLE RVRSE GRIP EZ/CURL: 60X5, 50 X8, X7, X5

CLOSE PARALLEL GIP PULL UPS: X11, X8, X5

THORS HAMMER DB: 20 X12, X8, X8, X5

(SUM0) DEADS W/EZCURL BAR: 180 X5 X4, X4, X4

[gympunk]

////////// Tri/delts///////////

11min 1.55 Mi StAirclimber

Seated DB Press:
50 X12, 55x8, 55x6(drop2 40x8), 55x5(drop2 40 X6)

Dip Station Leg Lifts: X15, X12, X11

Seated French DB Xt: 50x18, 55 X15, 75x9, 75x8

Oblique/crunch: X16, X10, X10

DB Skull Crushers (forced Reps W/free Hand):
45x10, X6, X5 Ea.

Delt Laterals....
Back: 20x8, X7, X5, X5
Side 25x5, 20x7, 25x5 (drop2 20x4)
Front: 25x10, 25x7, 25x6

[Not So Big]

do u do abs eery workout with thos ele lifts

good workout stho

[gympunk]

My workout today was so-so was in a hurry! I do abs in between sets when most people are resting, unless I'm beat....

[analog-kid]

////////// Tri/delts///////////

Delt Laterals....
Back: 20x8, X7, X5, X5
Side 25x5, 20x7, 25x5 (drop2 20x4)
Front: 25x10, 25x7, 25x6


What are the Delt laterals - how do you do these?

[gympunk]

TODAY

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

13MIN 2.1 MI STAIRMASTER

INCLINED DB PRESS: 60X10, 70 X8, 70X6, 70X5

DB SHRUGS: 60X12, 70 X10, 70 X7, 70 X 7

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

DIP STATION LEG LIFTS: X17, X12, X13

FLAT DB PRESS: 80X8, X5, X6

WEIGHTED CRUNCH: 35X20, X10, X8

WEIGHTED DECLINE CRUNCH: 25X12, X10, X7

DECLINE BB PRESS: 130 X7, X7, X5, 90X12
-----------------------------------------

SAT 2/26

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

9MIN 1.3 MI STAIRCLIMBER

SEATED ROW:
150X10, 162.5X8(drop2 110x8), 175x5(drop2 125x5), x4, x4 (drop2 100x5)

PARALLEL GRIP PULL UPS: X10, X9, X6

V-CRUNCH: X15, X13, X8

SUMO DEADS (W/EZ CURL BAR): 190X5, X5, X4, X4

OBLIQUE CRUNCHES: X17, X12, X8, X8

STRAIGHT ARM DB PULLOVER: 75X11, X9, X8

-- MON 21: TRAPS----
-- SAT 19 : BI/TRI

[gympunk]

/////////// Bi/delts //////////

13 Min 2.1 Mi Stairmaster

Seated Db Curls:
50x10, X8, 55 X8, X7, 60 X6, X4 [!! 60's = New Record!]

Seated Db Press [arnold&reg]: 55x 9, X9, 60 X7, X6

Oblique Crunches: X14, X10, X8

Reverse Grip Ez Curl: 75x12, 80 X10, X8, X7

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

Thors Hammer/db: 20 X13, 25x7, 20 X8, 20 X7

Smith/mach Military Press: 90 X12, 110x6, X5, X5, 90x12

Hanging Leg Lifts: X15, X13, X10

Close Grip Ez Curls: 95 X10, X9 X7

[gympunk]

////////// Back/tri ///////////

10min 1.6mi Stairmaster

French Db Xt: 60x15; 70 X10, X9; 80 X8, X6

One Arm Db Row: 60x12, 70 X10, X9, X6, X6

Dip Station Leg Lifts: X17, X12, X8

Sumo Deads (w/ez Curl Bar): 180 X4, X4, X5, X6

Weighted Crunch: 35 X20, X16, X13

Db Skull Crushers (forced Reps W/free Hand):
45x9, X7, X5

Revrse Grip Cable Pushdowns: 100x10; 90 X8, X8; 80 X7

Close/parallel Grip Pull Ups: X9,x5, X5

[gympunk]

//////// Chest //////////

10 Min 1.6mi Stairclimber

Flat Db Press: 60x17; 80 X7, X5, X6

Oblique Crunch: X18, X13, X9

Inclined Db Press: 55x12, X8; 60 X7, X6

Dip Station Leg Lifts: X16, X10, X10

Declined Bb Bench: 110x 10; 120 X8, X8, X6

Weighted/decline Crunch: 25 X13, X10, X10

[gympunk]

///////// Back/traps/bi's /////////////////

13min 1.9 Mi Stairmaster

Inclined Db Curls: 45x12; 50 X9, X7, X5

One Arm Rows: 50x13; 65x8, X7; 70x8, X5

Db Shrugs: 50 X16; 65 X10, X8; 70 X9, X7

Seated Row: 150 X10; 162.5 X8, X6 (drop2 125x8), X5

Dip Station Leg Lift: X13, X8, X8

Smith Machine Shrugs....
Front: 180 X8, X6, X6
Behind/back: 110 X9, X7, X6

Close Grip Ez/bb Curls: 100x9, X9, X7

Weighted Crunch: 35 X18, X13, X11

Thors Hammer Db: 20 X16, X12, X10, X13

Oblique/crunch: X14, X8, X6

[gympunk]

Well, I've been working my obliques this winter, a little improvement!