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

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Sunday Workout Report (Bah Humbug Edition)

Watching Scrooge on DVD while working out is surprisingly enjoyable.

Numbers to crunch. Enjoy!

Rows: 3 mins @ 55 lbs (warmup)
Scapular Retraction: 3 sets 10 reps @ 30 lbs
Rope Pushdowns: 2 sets 10 reps @ 35 lbs
Deadlift: 2 sets 10 reps @ 25 lbs
Reverse Curl: 3 sets 10 reps @ 35 lbs
Barbell Bent Over Rows: 3 sets 10 reps @ 35 lbs
Stiff Leg Deadlift: 3 sets 10 reps @ 20 lbs
Lying Cable Crossover: 3 sets 10 reps @ 25 lbs
Seated Lateral Shoulder Raise: 3 sets 10 reps @ 25 lbs
Abdominal Crunch: 2 sets 15 reps
Resisted Reverse Crunch: 1 set 15 reps @ 15 lbs
Rows: 3 mins @ 35 lbs (cooldown)

Body Weight: 299.5 lbs

Added weight to the rows; the rest of the workout is just a ditto of last week. And now ... lunch!

-The Gneech
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