John "The Gneech" Robey (the_gneech) wrote,
John "The Gneech" Robey
the_gneech
  • Mood: worked out

Sunday Workout Report (Saturday Instead Edition)

Gonna be off doing the in-laws-at-Christmas thing tomorrow morning, so I did my workout today.

And then some numbers happened.

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 @ 30 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: 298.5 lbs

The arm exercises, particularly the rope pushdowns and the reverse curl, were killers today. I wonder why it alternates like that.

Anyway, time for breakfast, and some prezzies! Woohoo!

-The Gneech+
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