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

  • Mood:

Sunday Workout Report (Evil Penguin Edition)

Today's workout was accompanied by Wallace and Gromit: The Wrong Trousers. Cracking fun!

Rows: 3 mins @ 55 lbs (warmup)
Seated Lat Rows: 1 set 10 reps @ 25 lbs
Flat Barbell Bench Press: 1 set 10 reps @ 70 lbs (w00t!)
Bench Press: 1 set 10 reps @ 50 lbs
Seated Resisted Oblique Crunch: 3 sets 10 reps @ 25 lbs
Cross Triceps Extension: 1 set 10 reps @ 30 lbs
Triceps Pushdown: 1 set 10 reps @ 45 lbs
Narrow Pulldowns: 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 @ 30 lbs
Military Press: 2 sets 10 reps @ 20 lbs
Leg Press: 2 sets 10 reps @ 80 lbs
Rows: 3 mins @ 35 lbs (cooldown)

Body Weight: 295.5 lbs (w00t!)

The seated lat rows are definitely too easy -- I'll bump the weight up a notch starting with the next workout. Now that I've got the machine configuration for the military press workout out, it's much easier too, so I'll probably bump it up a notch as well.

Also, putting the triceps pushdown and the narrow pulldown (the two exercises using the vertical bar) together did make life a lot easier when it came to reconfiguring the machine between sets. So I'll definitely stick with that.

-The Gneech
Subscribe
  • Post a new comment

    Error

    Anonymous comments are disabled in this journal

    default userpic

    Your reply will be screened

  • 9 comments