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TOPIC: What's_your_WOD_(workout_of_the_day)
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2 gruüvy cardio sessions

legs sorta lightly

dead lift/bent over row combo with dumbbells

upright rows ~ dumbbells

hammer/straight biceps curls (alternating between, supersets)

arm twisty thingies that i still don't know what they're called

weighted windmills

and thassalllll. gotta get my drawing board out & map out some other stuff to do on weeks when i can lift more than 2-3x in the week.

and of course the reward: cool down refuel and catch up with ssgp <3 <3

Bridgewater NJ
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Chest, Triceps, Abs

WARM UP: leg raises with dumb bells, 4/25. Plate pull overs and leg ups 2/10

Smith rack flat bench press pyramid scheme, 10 sets - 15,15,15,15,15,15, 10,6,6,6

Close grip bench press 2/20

Cable flys (upper to lower) 11 sets

Superset- seated dips and tri pull downs - 5 sets 10/12 each

Chair crunches, weighted, 4/25

Oblique twists 2/50

Side oblique sit ups 3/15

Cool down, caloric refueling and SSGP time for some :-* replenishing :-)

<3

Parsippany NJ
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Swimming yesterday and 30 min weights today..tomorrow bikes!!

Rutherford NJ
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yesterday: two gruüvy cardio sessions

legs over lightly

seated rows

seated overhead presses

seated fixed pulldowns

standing oblique cable pulls

back extension

missing my ssgp :'(

Bridgewater NJ
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'twas only 2 gruüvy cardio sessions

KJ: wahoooo! on the zumba! go, girlfriend!

Bridgewater NJ
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Yesterday = an evening of dancing (calf work)

Today = 70 minute Zumba class (color me happy)

Lewisville NC
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Naked pool volleyball and beer curls all day!!!

Las Vegas NV
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yesterday, three gruüvy cardio sessions

legs over lightly (30 reps at 70% of max weight on each of five iterations)

standing sven presses - 2 sets at a slightly increased weight

1.5 rep barbell presses, flat bench - 4 sets

supersets of: incline bench 2 dumbbell flye

and

incline bench dumbbell chest squeeze presses

3 sets

supersets of:

stability ball 2-dumbbell overhead pullovers

and

stability ball single arm flyes

2 sets - slightly increased weight

weighted windmills-4 sets x 5 reps with slightly increased weights. (started with 5 lbs dumbbell now up to 8 lbs dumbbell. those things are killah, man!)

ran outta time trying to get to a long awaited massage - only to find they'd double booked so i had to reschedule for next week. :-(

dunno what today will bring yet, back later.

Bridgewater NJ
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Yesterday was Back (primary) Abs, Shoulders Traps and Biceps (Secondary)

Flat Bench Leg Raises 4 sets

Pull Ups 4 sets

Super Set Pull bench pull over and cable row 6 sets, followed by Super Sets of Bench Should/Lat Pull Down and Standing Lat Downs 4 sets

Super Set of standing shrugs and plate pull ups 4 sets

Super Set of Seated Dips and Shoulder Face Pulls 4 sets

Super Sets of z Bar Curls and Dumb Bell Hammer Curls and Incline Abdominal Twists - 3 sets

Chair Crunches (weighted) 50

Parsippany NJ
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2 gruüvy cardio sessions

thasssallllll

Bridgewater NJ
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(17254 posts)
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TOPIC: What's your WOD (workout of the day)
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