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TOPIC: What's_your_WOD_(workout_of_the_day)
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Another sweaty good hour in the books. Cookies are gaining on me..

Rutherford NJ
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three gruüvy cardio sessions

3 sets for each of five iterations for legs

3 sets standing oblique cable pulls

3 sets upright rows/barbell

3 sets alternating biceps curls

3 sets bent elbow arm rotation thingy (no idea what the real name is but does nice stuff for my arms n shoulders)

3 sets back extensions

nice stretch and cool down, and a froufrou latte with my ssgp <3

Bridgewater NJ
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Shoulders Traps Abs

Upper hanging bar crunches 4x25

Superset Smith Rack military press and Dumb Bell lateral raises 5x15

Superset seated Arnold Dumb Bell press and front Dumb Bell Raises 3x10

Superset cable side lateral raises and cable pull ups 3x15

Superset Smith rack shrugs and standing pull ups usingredients 45 lbs plate 4 sets to failure

Chair crunches 50 reps

Chair weighted crunches 2x25

Stretch and cool down and a nice refuel time catching up with my SSGP <3

Parsippany NJ
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nJny, Hey Good Lady! Thanks! The first of the year is always busy... lol. We'll try to post more from now on...

Alpharetta GA
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welcome back to the thread, pablodiablo

OnT

3 gruüvy rounds of cardio

1 set max weight on each of five iterations for legs

3 sets: deadlift / bent over row combo; supine bench press w/barbell; supine bench press with rotation with 2-dumbbells; supine overhead pullovers

a stretch and then recharge and catch up with ssgp <3

i'll get back to the squats pliés and etc tomorrow. needed a short break from it.

Bridgewater NJ
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Biceps,Triceps, Abs

Hanging crunches and wind mills

Super sets of 4 various cable and dumb bell bicep/triceps curls exercises

Chair crunches and stretching

Special cool down, refuel and catch up time with my SSGP!

Parsippany NJ
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Cardio today

5 minute warm up on Cybex

1:00 work, 10 seconds rest, 1:00 work 20 seconds to switch stations

Medium Box Jumps KB Double Swings to a Clean Low Windmill KB Swing with 1in Superband Suicide Sprints Turkish Get Ups

2 Rounds

Alpharetta GA
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Half hour weights half hour of glider thingy. A couple days ago I did the cardiovascular half on the treadmill with steep incline.

Rutherford NJ
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3 gruüvy cardio sessions

3 sets for each of five iterations for legs

3 sets:

seated rows

overhead press

fixed pulldowns

standing oblique cable pulls

back extensions

and once i finish up this bit o'work, will do today's allotment of squats pliés bridges and crunches

Bridgewater NJ
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Back Routine

Decline Bench Leg Lifts and Hanging Crunches to warm up 4x25

Hanging bar pull ups 4 sets to failure, Diverging Lat Downs 5 sets to failure, Upper Cable Pulley Lat Pull Downs 6 sets to failure, Cable T Bar Lat Downs Using Incline Bench 4x12, Rows 3x12, Dumb Bell Rows 4x10, Close Grip Lat Pull Downs 4x10

Chair Crunches (weighted) 2x50, Oblique Twists (weighted) 4x50 (2 each side)

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