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

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Monday Workout Report (Graveyard Shift Edition)

Grunt, grunt!

Warmup: 3 mins aerobic rows @ 25 lbs (easy)
Cross Triceps Extension: 2 sets 10 reps @ 25 lbs (too easy -- this shoulda gone up)
Seated Resisted Punch: 2 sets 10 reps @ 30 lbs (mod -- this is up from last week)
Standing Reverse Fly: 3 sets 10 reps @ 15 lbs (easy at first, hard by the end, owie)
Standing Chest Press: 2 sets 10 reps @ 25 lbs (easy to mod; soon the resistance will be too hard to keep doing this standing)
Aerobic Rows: 1 set 40 reps @ 30 lbs (mod -- this is up from last week)
Cooldown: 3 mins aerobic rows @ 25 lbs (easy)

Body Weight: 311.5 lbs

Not bad for 25 minutes and done before 8:00. :) Now off to work on arts!

-The Gneech
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