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

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Sunday Workout Report

3 mins. rows @ 50 (warm up)
Scapular Retraction: 3 sets of 10 @ 25 lbs.
Rope Pushdowns: 2 sets of 10 @ 30 lbs.
Deadlift: 2 sets of 10 @ 15 lbs.
Reverse Curl: 3 sets of 10 @ 30 lbs.
Barbell Bent Over Rows: 3 sets of 10 @ 25 lbs.
Stiff Leg Deadlift: 3 sets of 10 @ 15 lbs.
Seated Lateral Shoulder Raise: 3 sets of 10 @ 20 lbs.
Abdominal Crunch: 2 sets of 15
Resisted Reverse Crunch: 1 set of 10 @ 15 lbs.
3 mins rows @ 30 (cool down)

Body Weight: 299.5 lbs

The seated lateral shoulder raise which has been causing me so much grief was much easier today! Overall, the workout was good, but not overwhelming. I have one more on Tuesday at this level, then it's time for the next incremental increase.

And now ... off to my haircut!

-The Gneech
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