John "The Gneech" Robey (the_gneech) wrote,
John "The Gneech" Robey

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Sunday Workout Report (Mozart Was From Here Up Edition)

Today's viewing material was Victor Borge's 80th Birthday Gala at Wolf Trap. What a genius he was. ^.^ laurie_robey and I were lucky enough to catch one of his performances at Wolf Trap a couple of years after that, and it was a great night. He's one of those people who made the world a better place for having been in it.

Anyway, and then there was grunting...

Rows: 3 mins @ 55 lbs (warmup)
Seated Lat Rows: 1 set 10 reps @ 35 lbs
Flat Barbell Bench Press: 1 set 10 reps @ 85 lbs
Bench Press: 1 set 10 reps @ 60 lbs
Seated Resisted Oblique Crunch: 3 sets 10 reps @ 30 lbs
Cross Triceps Extension: 1 set 10 reps @ 30 lbs
Triceps Pushdown: 1 set 10 reps @ 50 lbs (owie)
Narrow Pulldowns: 1 set 10 reps @ 60 lbs, 1 set 10 reps @ 50 lbs (oopsie)
Resisted Punch: 3 sets 10 reps @ 30 lbs
Rear Deltoid Row: 1 set 10 reps @ 40 lbs
Deadlift: 1 set 10 reps @ 40 lbs
Military Press: 2 sets 10 reps @ 25 lbs
Leg Press: 2 sets 10 reps @ 105 lbs
Mabu / Horse Stance: 2.5 mins
Rows: 3 mins @ 35 lbs (cooldown)

Body Weight: 297.5 lbs

I did the Narrow Pulldowns at 50 lbs by mistake, which was lower than I was scheduled to do. So I decided to do another set at 60 lbs ... which turns out was higher than I was supposed to do. D'Oh! On the other hand, since I could do both with no apparent ill effects, maybe I should be doing a higher weight on that one anyway.

Off to dinner! When I get back, I'm going to finish the Tiffany & Leonard prehistory pic I sketched the week before last, fill out the paperwork, and send 'em off to xydexx, which will allow me to strike "AC Conbook" from the Too Much To Do List. Woohoo!

-The Gneech

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