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

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Wednesday Workout Report ("I Do Wish You'd Be Careful, Miss Marple" Edition)

I was gonna do a workout last night, but, well, I didn't. It's not my fault! A vicious grocery store kidnapped me and forced me to shop.

So I did the workout tonight instead, while watching Murder at the Gallop, starring Margaret Rutherford. It was, as tr_wolf wouldn't say, "quaint." ;)

And then there was liftage.

Rows: 3 mins @ 55 lbs (warmup)
Flat Barbell Bench Press: 1 set 10 reps @ 90 lbs
Narrow Pulldowns: 1 set 10 reps @ 70 lbs
Triceps Pushdown: 1 set 10 reps @ 50 lbs
Bench Press: 1 set 10 reps @ 70 lbs
Seated Lat Rows: 1 set 10 reps @ 50 lbs
Rear Deltoid Row: 1 set 10 reps @ 50 lbs
Chest Fly: 1 set 10 reps @ 50 lbs
Deadlift: 1 set 10 reps @ 50 lbs
Military Press: 2 sets 10 reps @ 30 lbs
Gungbu / Long Stance: 2:30 ea. side
Rows: 3 mins @ 35 lbs (cooldown)

Body Weight: 297.5 lbs

And the beat goes on...

-The Gneech
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