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

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Saturday Workout Report

Grunt, grunt.

Warmup: 3 mins aerobic rows @ 25 lbs (easy)
Seated Resisted Punch: 2 x 10 reps @ 25 lbs (mod)
Narrow Lat Pulldown: 10 reps @ 45 lbs (mod)
Standing Rear Delt Row: 2 x 10 reps @ 20 lbs (easy/mod)
Standing Chest Press: 2 x 10 reps @ 20 lbs (easy/mod)
Standing Reverse Fly: 10 reps @ 20 lbs (easy) then 7 reps @ 20 lbs (it was supposed to be 2 x 10, but I couldn't finish the second set)
Aerobic Row: 40 reps @ 30 lbs (yay, I did it right finally; easy)
Lying Triceps Extension: 10 reps @ 30 lbs (mod)
Chest Fly: 10 reps @ 25 lbs (mod)
Incline Cross Triceps Extension: 10 reps @ 25 lbs (mod)
Resisted Diagonal Crunch: 12 reps @ 25 lbs (mod)
Decline Chest Press: 10 reps @ 30 lbs (mod)
Cross Triceps Extension: 2 x 10 reps @ 30 lbs (mod/tough)
Low Back Extension: 2 x 10 reps @ 30 lbs (easy)
Arm Opposition: 10 reps @ 30 lbs (mod)
Cooldown: 3 mins aerobic rows @ 25 lbs (easy)

Body Weight: 309 lbs

My triceps are tired. Wonder why?

-The Gneech
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