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What's your WOD (workout of the day) : Swingers Discussion 21340810103
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TOPIC: What's your WOD (workout of the day)
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1 hour of cardio (intervals) and 20 minutes core. Coffee time!

Washington DC
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There are a few possible ways to eliminate some aches are to ensure the shoes provide you the correct level of lateral support. I suggest a running shoe shop that can digitally record your stride and then decide the level of support. Running in wrong support shoe can be devastating to your joints and ligaments.

Second, I suggest trail running. The impact on dirt or pea gravel is far better than asphalt and way better than concrete.

Third, if running daily, I suggest you alternate shoes so that they can decompress.

Charleston WV
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I wish I could run more. It takes me one or more days to stop being stiff after I run now. I'm prone to tendonitis and after a run ever time I sit for a few minutes and stand up my feet and the BACK of my knees hurt. Maybe you ultra runners have some ideas on what I can do about that.

I just ordered some Cirrus so I'm hoping that helps and have been taking msm/chondroitin(sp) supplements and fish oil. I hate this crap with the sore joints, its getting to be a serious bummer. Everyone suggests new shoes, tried that, twice.

Lexington KY
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We learned to limit all lifting to no more than 1 hour three days a week or else we would never have time to lift. We run 5 out of 7 days a week. Fridays are our only days off from all exercise.

Charleston WV
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Yes that's just during this time of the year when I get more cut. Same goes for the higher reps. Incline is on the treadmill, yes.

Ridgewood NJ
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Fullshredd: Your weight split is similar to mine but tend to go with lower reps.

You do 60 minutes biking & walking every day? Incline what? treadmill?

Lexington KY
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Standard fare. 40 minutes free weights, 30 minutes cardio (run), 20 minutes core (knee ups, leg raises, plank, etc.).

Washington DC
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Current routine:

Every day starts with a warm-up: Cardio (60 min bike, 30 minute walk - 3 miles - incline) or vice versa.

Monday: Quads/Calves

Leg Extensions 5×20 Squats 4×15 Leg Press 4×15 Single Leg Extension 3×20 Seated Calf Raises 4×10 Standing Calf Raises 3×8-12

Tuesday: Chest/Triceps/Abs

Incline Bench Press 5×10-20 Incline Hammer Press 4×10-15 Dumbbell Fly’s 4×10 Decline Chest Press 4×8-12 Dips 3×10 - weighted. Triceps Extension 3×10 Incline Skull Crushers 4×10 Rope pushdowns 4x10

Wednesday: Back/Biceps

Lat Pulldown Wide Grip 4×10 Rows 4×10 One Arm Dumbbell Rows 3×10-15 Lat Pulldown Reverse Grip 3×10-15 Deadlifts 4×10 Hammer Curls 3×10-15 Preacher One Arm Dumbbell Curls 3×10-15

Thursday: Abs/Calves

Hammer leg press - calves 4x10-15 Alternate dumbell seating raise 4x10-15 Cable crunches to front 4x50 Cable crunches int/ext obliques alternating 4x30 Woodchoppers 4x15 Hammer ab slide 4x25 Roman chair side bends alternating 4x25

Friday: Shoulders/Traps

Seated Dumbbell Shoulder Press 4×10-20 Seated Lateral Side Raises 4×10-20 Rear Delt Machine 4×10-20 Upright Row 4×10-20 Dumbbell Shrugs 4×10-20

Saturday: Hamstrings/Abs

Lying Leg Curls 4×15-20 Stiff Legged Deadlift 4×6-12 Hamstring One Leg Curls 4×10-20 Crunches 3×15 Hanging Leg Raises 3×20

Sunday: Cardio (60 min bike, 30 minute walk - 3 miles - incline)

Bicepts and calves grab bag!

Ridgewood NJ
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I know what you mean about the "road to hell".

Once upon a time I used to do "all in one" workouts that would last 2 hours, and do them every other day. Problem was if I missed a day (forced by a schedule, or whatever), now I've missed THREE days on the calendar, and the chances of missing the next become much higher.

One day doesn't throw me off. Even two (biking Saturday, rest day Sunday) doesn't. I've become much better about getting back in after traveling for work, vacation etc.

Puerto Morelos Quintana Roo Mexico
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Yikes that can be quite painful. Hopefully you'll bounce right back and get back into your routine. Do take care.

Washington DC
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TOPIC: What's your WOD (workout of the day)