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TOPIC: What's_your_WOD_(workout_of_the_day)
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Yesterday was Back and Biceps

Ab Core Warm Up

Supersets - Pull ups and Cable Lat Pull Downs, 3/ failure, close grip and wide grip Lat Pull Downs, pyramids of 3 sets, Seated Rows and Back Extensions 5 sets/failure, Wide Grip Two Cable Pulley Lat Pull Downs 3/pyramid to failure

Seated Cable curls 3 sets, seated curl machine 3 sets

Total "recarb" load post w/o meal, and nice evening shared with my VSSGP

Today will be the first ARD in a while. Hoping to get some shoulder work back in on Monday, Keeping fingers crossed (at least 9 of them.... another really stupid injury to deal with).

Parsippany NJ
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@ VA: cardio is (minimum) 20 minutes to (max) an hour per. hour long is rare. i start my day with cardio every day; go another round usually at lunch time; and depending on the day, another round in the evening. most days total somewhere between 45 and 80-90 minutes total.

Bridgewater NJ
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Q: how long is a "gruüvy" cardio session? And when you say 3 of them, is there some sort of interval in there?

For me: yesterday, Month 2 of Insanity began, with the 60 minute Max Interval Circuit. Egads.

Today, again. Plus arms.

Windermere FL
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3 gruüvy cardio sessions

one "place holder" set, 10 reps each max weight for each of five iterations for legs

3 sets each:

seated rows

seated fixed pull downs

seated close underhand grip lat pull downs

then:

20 reps kettlebell high pulls

30 reps kettlebell side lateral raises (alternating, 15 each side)

standing elevated alternating one armed rows with kettlebell (15 each arm)

shoulder salutes -- yowzers! 1 set.

and a really wonderful post w/o date with my ssgp <3

Bridgewater NJ
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Chest and TriCeps

Ab and core warm up

Nautilus Bench Press 6/15,12,10,8,8,8

Super Set - Incline, Decline BP, Dumb Bell Flys and Close Grip DP BP - 3 sets to failure

Cable super sets - Lower Cable Chest Flys/Bench Cable Flys - 4 sets to failure

Upper Cable Flys and Push Ups 4 sets to failure

Cable tricep pull downs 3 sets pyramid to failure

Seated Chair Dips Front and then Back (seated) 3 sets to failure

Refueled with carb and protein meal and TIME with my SSPG :-*

Parsippany NJ
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three gruüvy cardio sessions

"placeholder" legs: one set max weight for each of five iterations for legs

2 sets x 10 reps standing sven presses

4 sets x 10 reps (last 2 sets were 8 reps) each of 1.5 rep supine bench presses/barbell

supersets: 3 sets x 12 reps each

Incline bench flyes (2 dumbbells) incline 2-dumbbell chest presses.

and

supersets:

3 sets each

stability ball 2-dumbbell overhead pullovers (15 reps per set)

stability ball single arm flyes (12 reps each arm)

all followed by refueling and precious ssgp time <3

Bridgewater NJ
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I HAVE SINNED! I have not been in the gym in 3 days!!!!!

Hanover MD
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One hour of weights and cardio! Extremely sweaty..

Rutherford NJ
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three gruüvy cardio sessions

superset pyramids--legs night!

7 sets each of varied weights and reps for each of five iterations for legs

then: "spotholder" one set each max weight for:

deadlift/bent over row

supine bench press/barbell

supine bench press w/rotation/dumbbells

supine overhead pullovers/dumbbells

and the best part: refueling and precious catch up time with my ssgp <3

Bridgewater NJ
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Just the Insanity this morning.

It's been very hard getting up in the morning. We have visitors that leave tomorrow. Back to normal then.

Windermere FL
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TOPIC: What's your WOD (workout of the day)
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