Gympunks !exciting! Journal

[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: 115 x15; 145 x12; 175 x11 x8 (drop100x6); 160 x8 (drop100x6); 145 x8

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 x7; 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

Nautilus Stairmaster: 7 minutes 1 .1 Miles

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

[boidsy]

I have been doing a 6 day split lately, with 2 a days (1 workout morning, 1 workout afternoon), with heavy days Mon, Tue Wed, and Light days Thru, Fri and Sat. Granted, I have the benefit of a full weight room in my basement so I am blessed to be in a position to have time to do this, but here is a sample of the first 3 days (admittedly, I cheat legs and abs a great deal):

Monday am (Chest):
Barbell Flat Bench w/u, 15, 10, 6, 6, 4 (225/275/305/305/325)
Barbell Decline 12, 10, 8, 6 (205/225/245/265)
Dumbell Incline 12, 10, 10, 8 (80s, 85s, 85s, 90s)
Dumbell Pullovers 4x10 (85s)
Dips - 1 or 2 sets to fail depending on what I have left

Monday pm (Back)
Lat Pulldows - behind neck 12, 10, 10, 8 (150, 160, 160, 170)
Lat Pulldows - close (neutral) grip 12, 10, 10, 8 (150, 160, 160, 170)
Incline Bench Rows - 12, 10, 10, 8 (155, 165, 165, 175)
Deadlifts - 4 x 10/12 (250) {I do these last just because it exhausts me}
Wide Grip Pullups - 1 or 2 sets to fail

Tuesday am (Shoulders & Traps)
Seated Barbell Military (behind neck) 12, 10, 10, 8 (135, 145, 145, 155)
Dumbell Lateral Raises 12, 10, 10, 8 (30s, 35s, 35s, 40s)
Barbell Upright Rows 12, 10, 10, 8 (115, 125, 125, 135)
Incline Rear Delt Dumbell Raises 4x10 (25s)
Barbell Shrugs - 2x10 (275) {I really do not need to do much with traps as they and arms are the best muscles I have that respond with the fewest effort, unlike shoulders and chest}

Tuesday pm (arms)
Superset Skull Crushers & close grip bench 12, 10, 10, 8 (105, 115, 115, 125)
Preacher Curls with ez-bar 12, 10, 10, 8 (95, 115, 115, 125)
Reverse Close Grip Bench Press 12, 10, 10, 8 (205, 225, 225, 245)
21s 3 sets eith ez bar (95)
Push Downs - 2 x 25 (140)
Cable High Curls - 2x15 (140)

Wednesday am - Legs
Squats w/u, 15, 12, 10, 8, 6, 4 (225, 275, 315, 345, 375, 405) {for some reason I get stronger here as I go)
Leg Extensuons 12, 10, 10, 8
Leg Curls 12, 10, 10, 8
Calf Raises (seated) 12, 10, 10, 8

Wednesday pm - Abs
Crunches
Weel
Ball

[gympunk]

Originally Posted by boidsy

I have been doing a 6 day split lately, with 2 a days (1 workout morning, 1 workout afternoon), with heavy days Mon, Tue Wed, and Light days Thru, Fri and Sat. Granted, I have the benefit of a full weight room in my basement so I am blessed to be in a position to have time to do this, but here is a sample of the first 3 days (admittedly, I cheat legs and abs a great deal):

Monday am (Chest):
Barbell Flat Bench w/u, 15, 10, 6, 6, 4 (225/275/305/305/325)
Barbell Decline 12, 10, 8, 6 (205/225/245/265)
Dumbell Incline 12, 10, 10, 8 (80s, 85s, 85s, 90s)
Dumbell Pullovers 4x10 (85s)
Dips - 1 or 2 sets to fail depending on what I have left

Monday pm (Back)
Lat Pulldows - behind neck 12, 10, 10, 8 (150, 160, 160, 170)
Lat Pulldows - close (neutral) grip 12, 10, 10, 8 (150, 160, 160, 170)
Incline Bench Rows - 12, 10, 10, 8 (155, 165, 165, 175)
Deadlifts - 4 x 10/12 (250) {I do these last just because it exhausts me}
Wide Grip Pullups - 1 or 2 sets to fail

Tuesday am (Shoulders & Traps)
Seated Barbell Military (behind neck) 12, 10, 10, 8 (135, 145, 145, 155)
Dumbell Lateral Raises 12, 10, 10, 8 (30s, 35s, 35s, 40s)
Barbell Upright Rows 12, 10, 10, 8 (115, 125, 125, 135)
Incline Rear Delt Dumbell Raises 4x10 (25s)
Barbell Shrugs - 2x10 (275) {I really do not need to do much with traps as they and arms are the best muscles I have that respond with the fewest effort, unlike shoulders and chest}

Tuesday pm (arms)
Superset Skull Crushers & close grip bench 12, 10, 10, 8 (105, 115, 115, 125)
Preacher Curls with ez-bar 12, 10, 10, 8 (95, 115, 115, 125)
Reverse Close Grip Bench Press 12, 10, 10, 8 (205, 225, 225, 245)
21s 3 sets eith ez bar (95)
Push Downs - 2 x 25 (140)
Cable High Curls - 2x15 (140)

Wednesday am - Legs
Squats w/u, 15, 12, 10, 8, 6, 4 (225, 275, 315, 345, 375, 405) {for some reason I get stronger here as I go)
Leg Extensuons 12, 10, 10, 8
Leg Curls 12, 10, 10, 8
Calf Raises (seated) 12, 10, 10, 8

Wednesday pm - Abs
Crunches
Weel
Ball

Wow- good routine man!

[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

[stayfit2008]

Hey Marc,..whats new,.,looking solid man!

[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 (drop100 x8); 160 x9 (drop 100 x8);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