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

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Saturday Workout Report

Missed one workout this week -- it would have happened on Thursday but film2edit and panthras were here instead. But the DDR on Wednesday compensated for that a bit. :)

Today's numbers!

Warmup: 3 mins aerobic rows @ 25 lbs (easy)
Seated Resisted Punch: 2 sets 10 reps @ 25 lbs (easy/mod)
Narrow Lat Pulldown: 1 set 10 reps @ 45 lbs (easy)
Standing Rear Delt Row: 2 sets 10 reps @ 20 lbs (mod/tough)
Standing Chest Press: 2 sets 10 reps @ 20 lbs (easy)
Standing Reverse Fly: 2 sets 10 reps @ 20 lbs (tough)
Aerobic Row: 1 set 40 reps @ 30 lbs (mod)
Lying Triceps Extension: 1 set 10 reps @ 30 lbs (mod/tough)
Chest Fly: 1 set 10 reps @ 25 lbs (mod)
Incline Cross Triceps Extension: 1 set 10 reps @ 25 lbs (mod)
Resisted Diagonal Crunch: 1 set 12 reps @ 25 lbs (mod)
Decline Chest Press: 1 set 10 reps @ 30 lbs (mod)
Cross Triceps Extension: 2 sets 10 reps @ 30 lbs (mod)
Low Back Extension: 2 sets 10 reps @ 30 lbs (easy)
Arm Opposition: 1 set 10 reps @ 30 lbs (mod)
Cooldown: 3 mins aerobic rows @ 25 lbs (easy)

Body Weight: 308.5 lbs

Not too shabby. I'm thinking a few weights will go up next week.

Merrily we roll along!

-The Gneech
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