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

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Saturday Workout Report (What the Heck Are 'Arm Oppositions'? Edition)

Well, the 40-minute Saturday workout only took 90 minutes. Fresh scrapes on my arm in the same place, tho. WTF. Now I'm hungry as all get-out.

Let's have some numbers, Alex.

Warmup: 3 min aerobic rows @ 25 lbs (mod)
Seated Resisted Punch: 2 x 10 reps @ 25 lbs (mod)
Narrow Lat Pulldown: 1 x 10 reps @ 45 lbs (mod -- note to myself, I'm supposed to use the seat back for support)
Standing Rear Delt Row: 2 x 10 reps @ 15 lbs (easy/mod)
Standing Chest Press: 2 x 10 reps @ 15 lbs (easy)
Standing Reverse Fly: 2 x 10 reps @ 15 lbs (easy/mod)
Lying Triceps Extension: 1 x 10 reps @ 30 lbs (mod)
Chest Fly: 1 x 8 reps @ 30 lbs (too hard -- it was supposed to be 10 reps but I just couldn't do the last two)
Aerobic Row: 1 x 20 reps @ 40 lbs (I screwed this up -- it was supposed to be 40 reps @ 25 lbs)
Incline Cross Triceps Extension: 1 x 10 reps @ 25 lbs (mod)
Cross Triceps Extension: 2 x 10 reps @ 25 lbs (easy)
Low Back Extension: 2 x 10 reps @ 25 lbs (easy)
Resisted Diagonal Crunch: 1 x 12 reps each side @ 25 lbs (mod)
Arm Opposition: 1 x 10 reps each side @ 30 lbs (tough)
Decline Chest Press: 1 x 10 reps @ 30 lbs (tough -- the computer said this one should be 60 pounds and I couldn't even shift it!)
Cooldown: 3 min aerobic rows @ 30 lbs (mod)

Body Weight: 307 lbs

In case you are wondering, Arm Opposition is when you set one of the machine's arms pointed up and the other pointed down, so you're essentially doing a pulldown with your right arm while you do a bicep curl with your left, and vice versa. The bicep curl is much harder with the same weight!

So for next week, I've rearranged the exercises a bit to group bench ones and similar weights together, and upped the weight on all the easy ones. We'll see how it goes!

-The Gneech
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