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

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Sunday Workout Report (They're Bombing Levittown Edition)

Today's viewing selection was the MST guys riffing on Fire Maidens From Outer Space, with the appearance of Timmy, Crow's preternatural alter-ego and the two levers that control everything.

Now let's have some numbers!

Rows: 3 mins @ 55 lbs (warmup)
Seated Lat Rows: 1 set 10 reps @ 35 lbs
Flat Barbell Bench Press: 1 set 10 reps @ 75 lbs (whoof!)
Bench Press: 1 set 10 reps @ 55 lbs
Seated Resisted Oblique Crunch: 3 sets 10 reps @ 30 lbs
Cross Triceps Extension: 1 set 10 reps @ 30 lbs
Triceps Pushdown: 1 set 10 reps @ 45 lbs
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 @ 35 lbs
Military Press: 2 sets 10 reps @ 25 lbs
Leg Press: 2 sets 10 reps @ 100 lbs
Rows: 3 mins @ 35 lbs (cooldown)

Body Weight: 298 lbs

After the leg-killing workout of yesterday, I didn't do any stances today.

I am thinking of switching from 3 Bowflex/1 Y!F to 2/2 at some point in the not-too-distant future, to get in more cardio/flexibility. But I haven't decided.

-The Gneech
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