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TOPIC: What's_your_WOD_(workout_of_the_day)
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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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today:

one extra sweaty gruüvy elliptical session of 45 minutes. it was a toughie.

one set max weight on each of five iterations for legs

one set max weight for each: deadlift/bent over row (bumped up the deadlift/bent over row by 10 lbs on the barbell); supine bench press barbell; supine bench press with rotation dumbbells; and supine overhead pullovers with dumbbell (bumped that dumbbell up by 5 lbs)

was realllllly tired so will fit *maybe* a short stint of elliptical in but definitely today's allotment of squats pliés bridges and crunches later. work calls.

Bridgewater NJ
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yesterday:

2 gruüvy cardio sessions

1 set max weight on each of five iterations for legs

1 set max weight on each:

seated rows; fixed pull downs; seated overhead presses; lat pull downs; and deadlift/bent over row combo

the day's allotment of squats and pliés

and that was it for the gym w/o

Bridgewater NJ
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Ab ripper extreme today

Dauberville PA
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One hour of music, weights and cardio. Sweaty fun!

Rutherford NJ
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* Back and Biceps*

Warm up with Core hanging raises and weighted decline bench leg lifts 8 sets of 25

Upper Bar Pull Ups 3 sets of 10

Triangle Pyramid: Cable Lat Pull Downs, Front Chair PUll Downs, Cable Rows, Standing Cable Lat Downs, Cable Cross Overs

Reverse EZ Bar Curls - 21s 4 sets

Preacher Curl Triangle Pyramids 4 sets, Dumb Bell twists 4 sets Dumber Hammer Curls 1 set

Back Extensions Triangle Pyramid Scheme

Chair Crunches 100 Cable Twists 100

Tomorrow is suppose to be an ARD ;)

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