Sunday Workout Report (Evil Penguin Edition)

[the_gneech]

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

Comments

[hallan.livejournal.com]

I'm really not a weights guy, so I don't really know much of the stuff going on here, but I had to comment on the 'Big numbers, big numbers!' cut-tag.

The first thing that ran through my mind reading that:
"Big numbers, big numbers, no Whammy... STOP!!!"

I'm such a geek. :)

Hallan

[the-gneech.livejournal.com]

Well, I have "Wheel of Fortune" in mind when I wrote it...

-TG

[hallan.livejournal.com]

Wheel of Fortune rocks. :)

My mother keeps saying I should go on there... something to with me solving a majority of the puzzles before any of the contestants. (Once with no letters showing, and no, I don't know how I did it, either.)

Hallan

[hossblacksilver.livejournal.com]

*plays the mountain climber theme* n_n

[exatron.livejournal.com]

Good job. It sounds like changing your workout is paying off, and being able to bump up the weight a bit next time is always encouraging.

[the-gneech.livejournal.com]

Thanks! :)

-TG

[kylet.livejournal.com]

:::blinks::: Did the number of exercises double when you set it to upper body? Looks a LOT longer.

How's the flat barbell bench press different from the bench press? If it's what I think it is, it's interesting that you can do more on the flat o.0

[the-gneech.livejournal.com]

The number of exercises doubled, and the number of sets halved, basically. Length of the workout is roughly the same.

The flat barbell bench press is lying flat on the bench, doing vertical presses with the barbell. :) The regular bench press has the seat at a 45-degree angle, doing cable presses at that angle. It's much harder, for whatever reason. 0.o

-TG

[kylet.livejournal.com]

Cable presses = vertical or horizontal? But I getcha. Weird that they call it that, usually the default bench press is flat and the angle is called inclined or something. Yeah, angle is definitely harder.