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TOPIC: What's_your_WOD_(workout_of_the_day)
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Naked pool volleyball and beer curls all day!!!

Las Vegas NV
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yesterday, three gruüvy cardio sessions

legs over lightly (30 reps at 70% of max weight on each of five iterations)

standing sven presses - 2 sets at a slightly increased weight

1.5 rep barbell presses, flat bench - 4 sets

supersets of: incline bench 2 dumbbell flye

and

incline bench dumbbell chest squeeze presses

3 sets

supersets of:

stability ball 2-dumbbell overhead pullovers

and

stability ball single arm flyes

2 sets - slightly increased weight

weighted windmills-4 sets x 5 reps with slightly increased weights. (started with 5 lbs dumbbell now up to 8 lbs dumbbell. those things are killah, man!)

ran outta time trying to get to a long awaited massage - only to find they'd double booked so i had to reschedule for next week. :-(

dunno what today will bring yet, back later.

Bridgewater NJ
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Yesterday was Back (primary) Abs, Shoulders Traps and Biceps (Secondary)

Flat Bench Leg Raises 4 sets

Pull Ups 4 sets

Super Set Pull bench pull over and cable row 6 sets, followed by Super Sets of Bench Should/Lat Pull Down and Standing Lat Downs 4 sets

Super Set of standing shrugs and plate pull ups 4 sets

Super Set of Seated Dips and Shoulder Face Pulls 4 sets

Super Sets of z Bar Curls and Dumb Bell Hammer Curls and Incline Abdominal Twists - 3 sets

Chair Crunches (weighted) 50

Parsippany NJ
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2 gruüvy cardio sessions

thasssallllll

Bridgewater NJ
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Cardio - 25 mile road bike thingy.

Parsippany NJ
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30 min of weights. So nice!

Rutherford NJ
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51 min Arc Trainer

Colfax NC
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Yesterday - Chest and TriCeps (Primary) Abs (Secondary)

Pull overs and close grip bench press 1 set each (warm up)

11 Super Sets on Smith Rack - Bench Press increasing weighty by 20 lbs for each set and rep count starting at 20 and going to failure on final sets (6 rep), follow each set with Leg Raises on Bench, 20 reps each set. (this is a great HIT and KCAL routine)!

Pec Fly Machine 4 sets

Cable Flys (Middle 2 sets, Upper 1 set, Lower 1 set)

Super Set of Cable Tri Push Downs and Cable Kneeling Crunches 8 sets

....refuel and some sugar with my ssgp ;-*

<3

Parsippany NJ
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Hours of cardio yesterday .. I hope I'm not too sore to hit the weights today.

Rutherford NJ
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yesterday two gruüvy cardio sessions

today three gruüvy cardio sessions (one was super gruüvy the other two were just gruüvy)

legs over lightly

back

a bit of obliques/core work

and....super refuel and catch up time with my ssgp :-* <3

Bridgewater NJ
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(17671 posts)
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TOPIC: What's your WOD (workout of the day)
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