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TOPIC: What's_your_WOD_(workout_of_the_day)
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wellll....caliing friday an ARD: two rounds of cardio for a hefty total gruüvy sweat; but nothin else.

saturday i will eke out the weights and etc.

Bridgewater NJ
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One hour of weights and cardio! Sweaty fun!

Rutherford NJ
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I do the old style lifting for strength. Four sets of eight reps with the weight as heavy as i can lift for the first two sets of eight reps and then failure for the next two sets.

Las Vegas NV
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another day with 3 (yep, 3!) gruüvy cardio sessions.

one set max weight on each of five iterations for legs. bumped up 2 of the machines again.

three sets each:

seated row

universal pull downs with wide overhand grip

lat pull downs with close underhand grip

deadlift/bent over row combo with barbell

today's allotment of squats pliés and bridges

and....1,050 crunches (!!!) again

stretch and then relax & refuel with my ssgp <3

Bridgewater NJ
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*Chest, Triceps, Abs*

Crunches and Wind Mills from hanging bar 4/25-30

Bench Pull Overs with 45 lb plate super set with close grip bench press 15,30,15

Triangle Pyramid Routine:

Smith Rack Incline Bench Press 12,10,8,6,6,8,10,12

Smith Rack Bench Press 12,10,8,6,6,8,10,12

Seated Dips 12,10,8,6,6,8,10,12

Pec Deck Flys 12,10,8,6,6,8,10,12

Cable Tricep Curls 12,10,8,6,6,8,10,12

Chair Crunches 25,20,15,10, 5,5,10,15,20,25

Ab exercises 500 reps

Cool down and stretch with SSGP and refuel and re energized after... with SSGP ;)

Parsippany NJ
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Curls lots and lots of 12 oz curls with a break for a pizza curl!!!!

Las Vegas NV
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i had 3 (count 'em, 3!) gruüvy cardio sessions today. :-)

one set max weight on each of five iterations for legs

three sets each:

deadlift/bent over row combo supine bench press supine bench press (dumbbells) with rotation supine overhead pullovers with dumbbell

today's allotment of squats pliés and crunches

1,050 (yes, 1,050!) crunches

stretch

and recharge with ssgp <3

Bridgewater NJ
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*Legs and Abs*

Decline leg ups and incline sit ups 4/25

Hanging wind mills and crunches 4/25

Triangle Pyramid Routine:

Smith Rack Squats 8/12,10,8,6,6,8,10,12

Leg Press 8/12,10,8,6,6,8,10,12

Seated Quad Machine Curls 8/12,10,8,6,6,8,10,12

Seated Hamstring Curls 8/12,10,8,6,6,8,10,12

Standing Calf Press 8/12,10,8,6,6,8,10,12

Cool down stretch and refuel time with SSGP!!!

Parsippany NJ
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I am tired. 3hours of free diving while spearfishing yesterday and heavy weights today. Legs chest and arms. time for a few days of beer pizza and ass sitting!!!

Las Vegas NV
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i'm taking my 45 now: half cardio half showering up after. :-)

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