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

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Tuesday Workout Report ("Oh Yeah, Those" Edition)

Yes, I'm back to my workout routine, or at least I hope I am. :) Tonight's video selection was Murder, She Said; the only one of the set we have left to watch is Murder, Ahoy!.

So have some numbers!

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 @ 70 lbs (oops)
Rear Deltoid Rows: 1 set 10 reps @ 70 lbs (oops)
Chest Fly: 1 set 10 reps @ 50 lbs
Deadlift: 1 set 10 reps @ 50 lbs
Military Press: 2 sets 10 reps @ 30 lbs
Mabu / Horse Stance: 3 mins
Rows: 3 mins @ 35 lbs (cooldown)

Body Weight: 297.5 lbs

The Seated Lat Rows and Rear Deltoid Rows were supposed to be 50 lbs, but I forgot to bring the weight down. For the Seated Lat Rows, it didn't make a difference, but for the Deltoid rows it made it much harder to keep proper form. I'll probably tweak them both up a bit next week, but not as much as that.

-The Gneech
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