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

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Sunday Workout Report

Yesterday: Walk around the lake with laurie_robey, approx. 1 hour

Sunday:

Rows: 3 mins @ 50 lbs (warmup)
Scapular Retraction: 3 sets 10 reps @ 30 lbs
Rope Pushdowns: 2 sets 10 reps @ 35 lbs
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 Raise: 3 sets 10 reps @ 20 lbs
Abdominal Crunch: 2 sets 15 reps
Resisted Reverse Crunch: 1 set 15 reps @ 10 lbs
Rows: 3 mins @ 30 lbs (cooldown)

Body Weight: 298 lbs

...and the beat goes on...

-The Gneech
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