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

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Thursday Workout Report (Oops I Did It Again Edition)

Rope Pushdowns, SHMOPE Pushdowns.

Rows: 3 mins @ 50 lbs (warmup)
Resisted Reverse Crunch: 1 set 15 reps @ 15 lbs
Rope Pushdowns: 2 sets 10 reps @ 35 lbs (oops, this was supposed to be 1 set)
Deadlift: 2 sets 10 reps @ 25 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 @ 20 lbs
Seated Lateral Shoulder Raises: 3 sets 10 reps @ 25 lbs
Abdominal Crunch: 2 sets 15 reps
Rows: 3 mins @ 30 lbs (cooldown)

Body Weight: 301 lbs

Once again demonstrating that I weigh more at night. -.-

Remember those Rope Pushdowns that my muscles just-plain-failed on yesterday morning? Tonight I blazed through them so easily that I just naturally assumed I must have another set and did an extra 10 reps. Sing hey for rapid muscular development! 0.o

Speaking of which, the visible changes are pretty noticeable now, particularly on my shoulders, traps, and arms. I'm also getting some firming around the thighs, which sorta surprised me given that the only exercises I have that actually work the legs at all are the rows and the Resisted Reverse Crunches -- and even then the leg work is secondary to the back and abs, respectively.

I think that next week, I'll bump up the weight on the rows by 5 lbs each. The cooldown set in particular, I can barely even tell I'm doing it. (The point of a cooldown is, of course, to cool down -- but rows @ 30 lbs barely have enough resistance to pull me back to the starting point.)

Week Six has been a good week, workout-wise. :) It's very encouraging to both see and feel some dramatic progress -- not to mention I'm more than a little proud that I haven't missed a workout yet, despite some of RL's best efforts.

-The Gneech
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