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TOPIC: What's_your_WOD_(workout_of_the_day)
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One hour of music, weights and thingy. Sweaty fun!

Rutherford NJ
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Cardio Day

One hour on spin bike "thingy" followed by an hour of yoga.

Parsippany NJ
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Just started a new program yesterday, 4 days a week, two on one off two on two off. It is designed to hit fast twitch, slow twitch and medium twitch fibers once every 3 weeks, and goes for total 9 week cycle, never do the same exercise in a week. It started with legs, 8 sets of heavy squats, 10 sets of leg extensions, 8 sets of lying leg curls, and 8 sets of seated leg curls, 8 stiff leg deadlifts. I am proud to report that today I feel like I was hit by a truck. Chest and triceps today. I was promised this workout was the best but one can't stay on it longer than 9 weeks, we will see!

Hanover MD
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nj, good question. The current routine is part of the "cycle" designed to add definition to the mass from the GVT program. So ideally not to loose any of the added muscle but to now define it a bit.

As part of the program this cycle with the higher reps and super sets help to build endurance, so on the next (muscle building) phase, one is able to lift heavier and thus more mass and then move again to the routine for definition..... and so on.

This does work for me and it's a concept used by others, but you really need to experiment a bit to really find what works best (for any individual). Probably WTMI, but thought I'd put it out there.

-CD-

;-)*

Parsippany NJ
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chezdarlin colour me confuzzzzzedddd

ya just spent 12 weeks on GVT to add mass

now you're working on lean muscle development

....doesn't that mean the beyoooteeful muscle mass you just worked so hard to add will now...get lean (i.e.--lose mass?)

i sowwy---i's confuuuzzzed

OnT: two (maybe a lightning third) gruüvy cardio sets

today's allotment of squats pliés bridges and crunches

that's it! ARD for me -- not nearly enough sleep last night.

Bridgewater NJ
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Same old heavy weight workout today...now to stop my muscles from rippling......Its just way to awesome when the ladies see me.

Las Vegas NV
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* Chest, Shoulders, Abs*

(New Routine using Pyramid and Super Setting to focus on leaner muscle development)

Warm Up - Upper Bar Hanging Crunches and Decline weighted leg ups 4 sets of 25

Pyramid Scheme of Super Sets - Smith Rack Decline Bench Press and Dumb Bell Shoulder Side Raises 7 sets

Triple Super Set - Bench Press, Upper Cable Fly, High Cable Shoulder Face Pull, 3 sets of 15 reps each exercise

Triple Super Set - Hammer Machines: Shoulder Press, Decline Chest Press, Incline Chest Press 4 sets 12 - 15 reps each

Super Set of Lower Cable Front Shoulder Pulls and Push Ups on Dumb Bells 3 sets followed by Lower Cable Shoulder Rows and Push Ups 3 sets

Super Set Chair Dips and Close Grip Bench Press using just plate with "prayer grip" 3 sets of 25

Chair Crunches 4 sets of 25 and Oblique Side Cable Twists 2 sets of 50

Parsippany NJ
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@njny... how was your...."ARD" ?

At this point, this weekend's "Fitness Event" has my ARD ---------------> Almost Recovered Darlin' !!!

Parsippany NJ
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chezdarlin, yes darlin, you know i did a warmup. ;-)*

and i don't have the room in this overworked schedule to figure out *new* resistance routines so am going with changing up/increasing sets, weight lifted, etc--since i am continuing to see some results, i'll stick with the moderate approach till i have time to dedicate to totally changing things up.

how was your...."ARD" ?

;-*

Bridgewater NJ
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nj, I see you're accomplishing "goals" today. That's quite a "work out "! I hope you did a warm up!

It's good to have a goal!

;-)*

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