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TOPIC: What's_your_WOD_(workout_of_the_day)
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* Chest/Triceps/Abs*

(final workout week for the 90 day GVT Routine)

High Bar Hanging Crunches and Wind Mills 4 sets of 25

Bench Dumb Bell Pull Overs Super set with Close Grip Bench Press using pyramid progression 3 sets

GVT - 10 sets of Dumb Bell Bench Press: Pyramid Incline Dumb Bell Bench Press 5 sets to failure, Pyramid Dumb Bell Bench Press 5 sets to failure,

Decline Bench Press 4 sets of 15

Seated Dips, Pyramid 6 sets to failure

Cable Tri Cep curls 4 sets pyramids 20-10 reps

Lower Cable Flys 3 sets to failure, Middle Cable Flys 3 sets to failure, Upper Cable Flys 3 sets to failure

Hammer Seated Tricep curls 3 sets 10 -18

Chair crunches, pyramid weight scheme 4 sets of 25

Cable Oblique extensions 4 sets of 25 each side

..... that's all she wrote. going to watch the Clemson Alabama game and hope to stay awake!

Parsippany NJ
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yesterday was only one round of cardio (39 minutes).

today one 45 hill interval elliptical gruüve

one set at max weight for each of five leg iterations

went to the free weights corner and got tired of waiting for the "i need thisnbench so i can look at mtself in the mirror" crowd and gave up, changed, and came home.

finished the day with yesterday's and today's allotment of squats & pliés. i'll catch up the bridges tomorrow. no crunches---it's nearly 12:30 and i just finished. it still counts for sunday, right?

Bridgewater NJ
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Heavy weight leg press, shoulders arms and then hard laps in the pool sitting on a kick board to finish the arm workout.

Las Vegas NV
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* Shoulders and Traps*

20 mins on spin bike "thingy", side dumb bell extensions, 2 sets of 15/30, dumb bell side raises 1 set of 20

GVT: Shoulder Seated Press 10 to failure, Super Set - Cable Face Pulls and Dumb Bell Front Raises 3 sets each 15/20, Dumb Bell Shrugs 10 to failure, Ez Bar Pull UPs 5 sets 6 -10

Core - 12 sets of ab exercises 25 reps each

Parsippany NJ
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shoveling snow is part of my work out today

Saddle Brook NJ
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yesterday was only one gruüvy round of cardio. spent the rest of the day desk bound workin workin till 10ish.

i'll get something in today. back later to post.

Bridgewater NJ
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two gruüvy rounds of cardio

3 sets for each of 5 leg iterations. some dude interrupted me -- with a big smile and 2 thumbs up -- to say "you're *strong!!*"

(i smiled back & said "thank you!" as i held the 180 lbs in the middle of a squat press)

today's allotment of squats pliés and bridges

750 crunches

a stretch

and post workout coffee and conversation with my ssgp <3

Bridgewater NJ
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Dancing, its getting down to boogie and funk!!!! going to get down and give my knees and legs a great workout. I can still dance all the way to almost sitting on the floor and then back up! BOOGIE!!! BOOGIE!!!

Las Vegas NV
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Back & Biceps, 3 exercises for each muscle group, 2 moderate sets to warm up and 1 heavy set to failure to develop, then 30 minutes on the elliptical for cardio.

Hanover MD
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two gruüvy cardio stretches

one set max weight on each of five leg iterations

three sets each: rows, lat pull downs traditional grip, lat pull downs close underhand grip; deadlift/bent over row combo.

today's allotment of squats pliés and crunches

plus 750 crunches and a stretch.

refuel with my SSGP :-*

Bridgewater NJ
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(15235 posts)
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TOPIC: What's your WOD (workout of the day)
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