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

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Sunday Workout Report

"What a Difference Five Pounds Makes" Edition!

Several of the exercises went up by a 5 lb notch this week, making some of them -- particularly the Rope Pushdown, hella more difficult. Owie! >.< On the other hand, I also goofed and did the Seated Lateral Shoulder Raise at 15 lbs instead of 20, so it was easier than it should have been. Still, there's good news at the end!</a>

Rows: 3 mins @ 50 lbs (warmup)
Scapular Retraction: 3 sets 10 reps @ 30 lbs
Rope Pushdowns: 2 sets 10 reps @ 35 lbs (owie)
Deadlift: 2 sets 10 reps @ 20 lbs
Reverse Curl: 3 sets 10 reps @ 35 lbs
Barbell Bent Over Rows: 3 sets 10 reps @ 30 lbs
Stiff Leg Deadlift: 3 sets 10 reps @ 15 lbs
Lying Cable Crossover: 3 sets 10 reps @ 20 lbs
Seated Lateral Shoulder Raises: 3 sets 10 reps @ 15 lbs (oops)
Abdominal Crunch: 2 sets 15 reps
Resisted Reverse Crunch: 1 set 15 reps @ 10 lbs
Rows: 3 mins @ 30 lbs (cooldown)

Body weight: 296.5 lbs (SET CHEER = WOOHOO!)

Yeah, now that's what I'm talkin' 'bout! ;)

Unfortunately, work is being stupid (again), so I have to go in early tomorrow and won't start jogging 'til Wednesday, it looks like. (I know I'm not going to want to jog after work tomorrow.) So maybe I'll use tomorrow evening to try to get a little ahead on strips again. We'll see!

-The Gneech
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