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

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Sunday Workout Report (Owie Edition)

Well, the new workout is different, that's for sure. Unfortunately, some of the weights the software generated were just plain beyond me -- not only could I not do a set, I couldn't even do one rep! So I reduced the weight on those and will build them up as I can.


Rows: 3 mins @ 55 lbs (warmup)
Seated Lat Rows: 1 set 10 reps @ 25 lbs (these were easy; I may up them next week)
Flat Barbell Bench Press: 1 set 10 reps @ 65 lbs
Bench Press: 1 set 10 reps @ 50 lbs (the generated exercise called for 65 lbs, which I was simply unable to do)
Seated Resisted Oblique Crunch: 3 sets 10 reps @ 25 lbs
Cross Triceps Extension: 1 set 10 reps @ 30 lbs (the generated workout called for 45 lbs, which I couldn't do)
Triceps Pushdown: 1 set 10 reps @ 45 lbs
Resisted Punch: 3 sets 10 reps @ 25 lbs
Rear Deltoid Row: 1 set 10 reps @ 35 lbs
Deadlift: 1 set 10 reps @ 25 lbs
Military Press: 2 sets 10 reps @ 20 lbs (this one was a mess, see below)
Leg Press: 2 sets 10 reps @ 75 lbs
Narrow Pushdowns: 1 set 10 reps @ 45 lbs
Rows: 3 mins @ 35 lbs (cooldown)

Body Weight: 299.5 lbs

The Military Press is a problem. The Bowflex iTrainer software, y'see, is not actually designed for my model, but for a later model. Most of the time, it's not an issue, but sadly my particular machine isn't really set up to do a Military Press ... so I spent about 15 minutes trying to find a workaround (including going upstairs to find all the miscellaneous pieces in the hopes of finding a longer cable). I did eventually find a configuration for this machine that approximates the Military Press, but I have to hold my hands further forward than I would for a "standard" version -- greatly reducing the weight I can handle. So I had to set the weight to 20 lbs, down from the 55 lbs suggested by the software. Yikes. I've got some freeweights upstairs, I might try to do 55 lbs Military Presses with them.

-The Gneech
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