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

  • Mood:

Workout Report, Special Last Sunday Done Today Edition!

First off, HAPPY BIRTHDAY, silussa!

Second off, today I did the workout that I would have done Sunday if I hadn't been at MFF. Something new has been added!

Rows: 3 mins @ 50 lbs (warmup)
Scapular Retraction: 3 sets 10 reps @ 25 lbs
Rope Pushdowns: 2 sets 10 reps @ 30 lbs
Deadlift: 2 sets 10 reps @ 20 lbs
Reverse Curl: 3 sets 10 reps @ 30 lbs
Barbell Bent Over Rows: 3 sets 10 reps @ 25 lbs
Stiff Leg Deadlift: 3 sets 10 reps @ 15 lbs
Lying Cable Crossover: 3 sets 10 reps @ 20 lbs
Seated Lateral Shoulder Raise: 3 sets 10 reps @ 20 lbs
Abdominal Crunch: 2 sets 15 reps
Resisted Reverse Crunch: 1 set 10 reps @ 15 lbs
Rows: 3 mins @ 30 lbs (cooldown)

Body weight: 298 lbs yaaaay :)

The Lying Cable Crossover was the only exercise from the "whole body" set that wasn't in the set I'd put together before, so I just added it in. My lats could stand some firming up anyway! This is the Sunday set, so it took me a whole hour to do.

Off to da showers!

-The Gneech
Subscribe
  • Post a new comment

    Error

    Anonymous comments are disabled in this journal

    default userpic

    Your reply will be screened

  • 4 comments