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TOPIC: What's_your_WOD_(workout_of_the_day)
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Happy New Year All. Getting back on track and a much needed workout after the Holiday weekend!

* Shoulders and Traps Day *

Warm up - Chair crunches 100 reps, Parallel Bar Dips 3 sets, Cable Rack Side Shoulder Pulls 3 sets each Shoulder

GVT:

Smith Rack Shoulder Military Press 10/failure

Standing Shrugs with Trap Shrug Machine 10/failure

Superset of Upright Bench Cable Shoulder Pulls with Wide Bar and Lower Cable Shoulder Front Raises 4 sets each / 10 -25

Superset of Shoulder Machine Dips, Plate Upright Rows and Dumb Bell Side Raises - 3 sets each 10- 15

Upright Cable Shrugs focus on Traps 3 sets of 20

Upright Cable Shoulder Face Pulls 3 sets of 20

Chair Crunches 100 reps

Hanging Upright Bar Wind Mills 3 sets 15- failure

Parsippany NJ
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yesterday was only cardio. lots of it.

today was two stretches of cardio: 45 very rough elliptical hill intervals in the morning and 18 straight sweaty elliptical minutes at home later in the day

one set max weight for each of five leg iterations on weight machines

today's allotment of squats pliés bridges and crunches

good way to end the year fitness wise.

Bridgewater NJ
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two cardio stretches

today's allotment of squats pliés and bridges (**squat jumps for the first two sets--killah!)

and 850 crunches.

was too "outta oomph" to drag out the bars n dumbbells for lifting tonight. it'll keep till saturday.

Bridgewater NJ
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*Back and Biceps*

Warm up 5 mins spin bike, 4 sets of ab crunches 25 reps each set

GVT-

Wide Grip Lat Pull Downs- 10/5

Cable Rows 10/5-8

Standing Close Grip Lat Pull Downs-4/12-15

Preacher Curls 8/failure

Dumb Bell Wrist Twists 3/25-40

Dumb Bell Hammer Curls 3/20-25

Finish with 3 sets of ab exercises 100 reps each set

Parsippany NJ
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Hard heavy weight pump, muscles are rippling for the ladies for the weekend!!!!! lol

Las Vegas NV
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Did a serious calorie burn on the lake with just some dried fruit for food today. Now i am only up 2 lbs!! Tomorrow hard pump day to get my muscles ready for admiration at Sea Mountain resort. they need to be rippling when i take a drink from my beer!!!!!!!

Las Vegas NV
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* Chest and Triceps*

Warm UP - Upper Rack Hanging Bar Crunches and Wind Mills 4 sets of 25 to warm up the core. Super Set Bench Pull overs and Close Grip Bench Press with Dumb Bells 4 sets 10 reps

GVT Routine:

Dumb Bell Incline Bench Press 5/failure, Dumb Bell Flat Bench Press 5/failure

Close Grip Bench Press on Smith Rack 5/ 12 reps followed by a burn out set of 30 reps with lighter weight

Matrix Machine Tricep curls 3/12

Cable Tricep Push Downs 10/failure

Decline Bench Press Smith Rack 5 sets 8 -15

Super Set Incline Bench Dumb Bell Flys and Close Grip Bench Press 3 sets/10, Decline Dumb Bell Flys and Close Grip Bench Press 3 sets/10

Matrix Machine Pec Fly 3 sets/ 12-15

Nothing left after 5 day layoff and today's w/o to even attempt 2000 ab rep challenge today.

Parsippany NJ
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two stretches of elliptical: wake up and after dinner (gawds help me)

3 sets each: overhead presses, upright row, deadlifts, bent elbow lateral raises, alternating biceps curls.

yesterday's and today's allotment of squats pliés and bridges

and 800 crunches

i was *not* trying for 1,000 on the overly full belly from holiday feast leftovers

Bridgewater NJ
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up 5lbs here to. Serious kayaking day on the lake seems to burn the most fat so off i go.

Las Vegas NV
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I've been a lazy ass for the last 5 days. I came home with a cold and when I've finally been able to get to sleep it's difficult to justify waking up early.

On the plus side - I'm still 206 pounds - after eating like a pig for a week.

Windermere FL
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TOPIC: What's your WOD (workout of the day)
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