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TOPIC: What's_your_WOD_(workout_of_the_day)
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This particular w/o took about 2 hours. Rest in between sets is a minute to a minute and a half depending on recovery.

Parsippany NJ
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@chezde- I was wondering. That workout you listed below. How long does it take you to do it. Time wise, what are your rest intervals in between sets?

The Lakes NV
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Back, Biceps (primary), Abs,Traps, Chest , Shoulders (secondary)

Weighted leg raises with dumb bells, 120 reps, Hanging wind mills 6 sets

Standing lat pull downs hanging bar pull ups superset - 3 sets

Pull ups and seated cable lat pull downs super set - 4 sets

Hammer machine pull downs - 5 sets

Row machine 6 sets

E Z bar curl and dumb bell hammer curls superset - 6 sets

Cable Shrugs - 5 sets

Seated bench press Life Fitness machine 4 BURN OUT SETS with rep counts of 50, 50, 50, 70!!!

Dumb bell shoulder raises superset light weight/heavy weight - 3 sets

Parsippany NJ
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two gruüvy cardio sessions

one set 25 reps at 70ish percent of max weight on each of five iterations for legs

one set standing oblique cable pulls

2 sets standing sven presses

4 sets 1.5 rep barbell presses

then supersets: incline dumbbell flyes and incline dumbbell chest squeeze presses (3 sets)

then 1 set back extension

then supersets:

stability ball 2 dumbbell overhead pullovers and stability ball single arm flyes

(2 sets)

then weighted windmills (4 sets x 5 reps)

i think i can maybe increase to 7 reps a set--not too shabby of progress one week in to doing those. they really are killer. i'll try adding those reverse pickup thingies this coming week.

Bridgewater NJ
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Playing naked pool volleyball for six hours was a great workout. It got harder every time i drank another beer. lol what fun!!

Las Vegas NV
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one long very sweaty cardio gruüve

one set @ max weight on each of five iterations for legs

4 sets each side x 5 reps weighted windmills. scarily, they were only a little difficult today. i guess i can increase the weight a wee bit next time.

i may not do anything else today. if anything it'll be a short cardio round. just wasn't feeling the gym love today. :'(

Bridgewater NJ
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ok i eked out 35 gruüvy cardio minutes.

phew! nearly missed it and that would've broken my streak.

can't remember how many days i'll figure it out tomorrow.

Bridgewater NJ
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Omigosh! 426 reps?!?!?

now i *have* to hit the elliptical tonight, overly full stomach be damned!

criminy!!!!

Bridgewater NJ
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Massive pumping of heavy weights so that at the nudist pool volleyball game tomorrow the ladies will get so turned on by my rippling muscles that they will become swingers!!!!

Las Vegas NV
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Chest, Triceps and Abs

(High volume chest routine, total rep count for the chest was 426)...... Hope the Clear Muscle supp. works tonight!!!!!

Core warm up 4 sets of hanging leg raises and Wind Mills

Cable Pull over on bench 3 sets

16 Sets of Smith Rack Bench Press with High Rep - 3 sets close grip, 10 sets conventional, 3 sets wide grip (rep count 10 to 22)

Incline Bench Press 5 sets

Seated Dip and cable tricep push downs (cable) super set 5 sets

Cable Flys and Tri Downs super set 3 sets

Chair crunches 4 sets of 25

Parsippany NJ
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TOPIC: What's your WOD (workout of the day)
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