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

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Friday Workout Report, Snowy Morning Edition

Last night I was worn out, so since I knew the roads were going to be nasty this morning and I'd be home anyway, I let the workout slide until today.

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

Body Weight: 297.5 lbs

For some reason, the Rope Pushdowns were particularly difficult today. Everything else was fairly easy, including the Lateral Shoulder Raise, which I discovered I was originally doing incorrectly (making it more difficult than it should have been).

Now, on to breakfast.

-The Gneech
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