Since I had limited time on Sunday morning, I decided to do the smaller workout I would have done Thursday had I been home then, and did the longer Sunday workout today. This means that if I do today's workout tomorrow, I'll be back on schedule when I do Thursday's workout on Thursday.
That makes sense, right? ^.^ Well let's toss some numbers out there to make it even MORE clear and understandable!
Rows: 3 mins @ 55 lbs (warmup)
Seated Lat Rows: 1 set 10 reps @ 30 lbs
Flat Barbell Bench Press: 1 set 10 reps @ 70 lbs (seemed easy after Sunday!)
Bench Press: 1 set 10 reps @ 50 lbs
Seated Resisted Oblique Crunch: 3 sets 10 reps @ 25 lbs (I felt that!)
Cross Triceps Extension: 1 set 10 reps @ 30 lbs (good form is almost impossible with these)
Triceps Pushdown: 1 set 10 reps @ 45 lbs (OMGHARD. The workout generated called for 50 lbs. 0.o )
Narrow Pulldowns: 1 set 10 reps @ 50 lbs
Resisted Punch: 3 sets 10 reps @ 30 lbs
Rear Deltoid Row: 1 set 10 reps @ 40 lbs
Deadlift: 1 set 10 reps @ 30 lbs
Military Press: 2 sets 10 reps @ 20 lbs
Leg Press: 2 sets 10 reps @ 80 lbs (Remember I did 300 lbs on Sunday? Yawn.)
Rows: 3 mins @ 35 lbs (cooldown)
Mabu/Horse Stance: 1 minute
Body Weight: 299.0 lbs
With a few notable exceptions, this workout seemed very easy; I don't know if it was because of the break between Tuesday and Sunday of last week, or because of the higher difficulty of using the gym machines on Sunday.
In deference to dilletante, I'm going to set the deadlift difficulty up a notch the rest of this week. Next week, I'm also going to crank up the leg press to at least 100 lbs. I could barely feel it!