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TOPIC: What's_your_WOD_(workout_of_the_day)
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Legs Abs*

Decline bench leg lifts hanging bar weighted crunches and wind mills- 225 reps total

Smith rack squats 4 sets to failure

Super set leg press and calf press 3 sets to failure

Leg curls 4 sets to failure

Oblique twists 4/15

Chair crunches 4/25

30 Minites on spin bike thingy

Refuel and special catch time with my very SSGP !!

Parsippany NJ
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PG: love that you and trooper work out together. that's awesome.

OnT: 3 gruüvy cardio sessions

one set max weight for each of five iterations for legs. and that higher weight on the one set days helps me build to a higher weight lifted on the "full" legs days.

yeah i skipped the back workout my shoulders are hinky from this freezing cold weather. there's always tomorrow.

today's allotment of squats pliés and bridges--can't believe i'm up to day 55 of the 110 day 10,000 squats challenge again--already.

750 crunches--a verrrry nice stretch.

best: cool down and recharge with my ssgp <3

Bridgewater NJ
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Jillian Shred with my handsome man. Why? because it is a workout we can do together while kids are getting ready for school that hits a bit of everything. Although I substitute ab exercises from my physical therapist for all the freaking crunches she does. I'd like my abs to stay together.

going to pole a bit later hourish with some flexi work.

Louisville KY
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legs and abs today

Dauberville PA
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*Biceps and Shoulders*

Warm up with Decline Bench leg up and Hanging Bar Wind Mills 200 reps total

Isolated Preacher Bench Curls 4/12,10,8,6

Dumb Bell Hammer Curls 3/8

Standing Dumb Bell Lateral Raises 4/12,10,10,12

Front Dumb Bell Shoulder Raises 2/10,8

Super Set Shrugs and Pull Up Rows 3/10,15,16 each exercise

Triple Super Set - Chair Dips, Dumb Bell Flys and Dumb Bell Curls (Front Hammer, Side Hammer, Convention Curl) 20 each exercise (this is a keller for definition)!!

Seated Biceps Curls 3/10,9,10

Shoulder Press 5/15 each set

Chair Crunches 100 reps

Very Special Cool Down and Refuel with my SSGP <3

Parsippany NJ
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45 minutes Arc Trainer (aka Glider Thingy)

Clemmons NC
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3 gruüvy cardio sessions

one set max weight on each of five iterations for legs. hot damn, 195 lbs....i might actually get to over 200 lbs on three of 'em in the not too distant future!

three sets each:

dead lift/bent over row with barbell

supine bench press--first 2 sets 10 lbs heavier than normal, 3rd set back down to normal

supine bench press with rotation (got reaaaalllllyyy sloooowwww on the last set, that extra weight on the barbell had impact)

supine overhead pullovers

today's allotment of squats pliés and bridges

and 575 measly crunches

some precious cool down and catch up with ssgp <3

Bridgewater NJ
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2+ hours of pole, with a bit of flexi work at the end.

Louisville KY
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twas only 2 gruüvy cardio sessions today.

maybe at 90-95%. back to the gym tomorrow! (and ssgp <3)

Bridgewater NJ
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* Chest and Triceps*

Core warm up decline bench leg ups 2X50

Bench Press (20 rep warm up with bar) Super Set Bench Press and Push Ups, 5 sets - rep count 12,10,8,10, 9 push ups to failure

Super Set Incline Dumb Bell Bench Press and Incline Dumb Bell Flys 4 sets rep count 12,10,11, 10 each exercise

Super Set Cable Flys and Parallel Bar Dips 4 sets 15 reps each exercise

Super Set Dumb Bell Flat Bench Pull overs and Dumb Bell Close Grip Bench Press 4 x 10 each exercise

Chair Dips 4 x 12

Cable Triceps Push downs 4x14

Seated Chair crunches 4x25

Good to get back after a long 4 days off and nothing like an energized w.o. to kick ass to a bad 'tude!

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