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TOPIC: What's_your_WOD_(workout_of_the_day)
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Chest and Biceps (primary, shoulder secondary)

Cable bench pull over - 5 sets (never tried this one before... it works!!)

Super set - incline and decline Smith rack bench press 10/ 10, 10, 10, 10, 8, 8, 8, 6, 6, 4

Upper cable flys - 4/ 10, 10, 8, 8.

Mid cable flys - 3/ 10, 8, 8

Low cable flys 3/ 10,8 8

Super set - seated chair dips dumb bell kick backs 10/ 10, 10, 10, 8, 8, 8, 8, 6, 6, 6

Cable triceps pull downs - 5 / 12, 10, 8, 8, 6

Seated chair crunches 4 / 25. Cable oblique twists 4/ 25

Went heavy today - 2 hours , needed to offset yesterday's holiday caloric indulgence :-o

Parsippany NJ
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Murph today.

New Orleans LA
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Backpacked 15 miles out to a nice lake and back, funny what you would never see just off the road unless you looked for it.

Omaha NE
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Saturday 7 hours shopping with daughter (8,0000 steps and mother/daughter time)

Sunday mow 1/2 of yard and 40 min elliptical glider (Need to offset all the good food - not done yet)

Oak Ridge NC
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....how could i find forget the...assisted yoga :0)

today:

2 gruüvy cardio sessions

1 set x 40 reps @ 60% of max weight on each of five iterations for legs

1 set x 10 reps of max weight on each of:

*seated rows

*overhead presses

*seated fixed pulldowns

* standing oblique cable pulls

* Dead lift/bent over row combo

* back extension

ran out of time… Might do a little more later

Bridgewater NJ
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P90X3 cardio

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One hour of weights and cardio soon to be offset by food, drink and merriment.

Rutherford NJ
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BLM i love my kayak. Its one of the best workouts. To all Kayaker a toast.

Las Vegas NV
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Yesterday was kayaking on the Hackensack river. Beautiful day and does wonders for the shoulders and biceps

Rutherford NJ
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Aerobics and core!

Hanover MD
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(106 posts)
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TOPIC: What's your WOD (workout of the day)
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