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

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Workout Report

Sometimes, if I'm in a blah mood, a workout perks me right up. Today, it just left me in a blah mood and tired. Them's the breaks. Hopefully shower and a walk in the sunshine will perk me up instead. :)

Numbers for the Curious

Bent Rear Delt Row: 2 x 10 @ 25 lbs (easy/mod)
Aerobic Row: 40 @ 20 lbs (easy)
Standing Reverse Fly: 10 @ 15 lbs (mod)
Decline Chest Press: 10 @ 35 lbs (mod/tough)
Chest Fly: 10 @ 30 lbs (tough)
Seated Reverse Arm Curl: 7 @ 30 lbs (too hard; this was supposed to be 10 reps)
Wide Lat Pulldown: 10 @ 20 lbs (easy)
Seated Resisted Punch: 10 @ 25 lbs (easy)
Narrow Lat Pulldown: 10 @ 45 lbs (mod)
Low Back Extension: 2 x 10 @ 25 lbs (ea)
Cross Triceps Extension: 10 @ 30 lbs (mod)
Resisted Diagonal Crunch: 12 @ 25 lbs (easy/mod)
Incline Cross Triceps Extension: 10 @ 25 lbs (mod)
Leg Kickback: 10 @ 30 lbs (easy)
Leg Press: 10 @ 80 lbs (tough?! I used to be able to do 115 lbs without even noticing!)
Standing Rear Delt Row: 10 @ 15 lbs (easy/mod)
Standing Cable Crossover: 10 @ 30 lbs (mod)
Scapular Depression: 3 x 10 @ 25 lbs (easy)
Seated Front Shoulder Raise: 10 @ 25 lbs (easy/mod)
Standing Wrist Flexion: 10 @ 20 lbs (easy)
Standing Wrist Extension: 10 @ 20 lbs (easy -- this was supposed to be 40 lbs, no wonder. Yay for reading skills.)
Seated Lateral Shoulder Raise: 3 @ 20 lbs (too hard; this workout is too long, at the end of it I just had nothing left for this one)

Weight: 316 lbs.

Next week will have some heavy-duty shuffling, putting like exercises together so I spend more time exercising and less time pfutzing around with the machine settings. I also upped the weights on everything marked "easy" or "easy/mod" and lowered the weights on the ones that I couldn't complete with proper form. If this adjustment doesn't cut the time required for the workout by at least 10 minutes, I'm going to have to chop an exercise or two. Probably a tricep exercise, 'cause y'know, I only need so many of those.

-The Gneech
Tags: workout
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