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TOPIC: What's_your_WOD_(workout_of_the_day)
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35 glute camp level 10 (+ 25 lbs); 23 t/m hill intervals level 10 @ 3.9-4.2 mph. i think if i kick the cybex up +30 lbs i'll get the effecf i'm hoping for; kickin it on the t/m.

full weights w/o with the legs; only able to crank out 3 sets of 10 @ the harder weight on leg extensions but i'll work it up to the full 15 reps per set.

heading up for squats, pliés, bridges, crunches, and a teensy bit of chest/arms.

workin that resistance. my rear view and midriff seem to have improved even if the scale ain't budging. (rassafrassin friggin P.I.T.A. scale mumble mumble)

Bridgewater NJ
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35 level 5 on the stair mill hill intervals; 23 level 17 on the treadmill hill intervals. this was my active recovery day. the stair mill burned me out. i will get back to level 6 on that monster.

just finishing up the squats pliés & crunches; low reps today (by the program's design!) so i'll round out with a lil bit of arms & call it done.

Bridgewater NJ
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Road bike with a bunch of "racers" who put me through the paces today!!! 39 miles over hills for 2.5 hours.

Morristown NJ
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100 thrusters for time with a 75# barbell. 10 burpees each time I had to drop the bar.

Took a little over 6 minutes with 40 burpee "penalty".

Fullerton CA
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9 innings of pitching.

Windermere FL
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glute camp 35 and t/m hill intervals 23, 4.3 mph on the t/m, both level 10. since i maxed the levels on these machines i'm amping up the challenge by programming +20 lbs (glute camp) and speeding up (t/m). gotta keep the body challenged.

one set legs at heavy weights (kicked it up 10 lbs on one machine).

upper/mid back, full sets, and ventured in to the free weights area & did some supine chest presses with a 40 lb bar; gym was fairly empty so i didn't mind being over there.

now to crank out the squats, pliés & crunches. i'm on day 19 i think of a 110-day 10,000 squats challenge. been a long time since i did the last one. pliés in same qty; crunches more than double qty, at least for now until the leg rep qty gets mondo high towards the end of the challenge.

(thank you, BF--i'm still waiting for it all to kick in!)

tomorrow will be an active recovery day.

Bridgewater NJ
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Cardio Day with an early morning solo 25 Mile road bike ride before the heat today....... NJ you are killin' it GF!!

Morristown NJ
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35 glute camp/23 treadmill hill intervals 3.9/4.0 mph, both @ level 10.

full legs/weights; actually did all sets on the "hard" machine @ 120 lbs. finished with the other 2 at 60 lbs each; gotta improve those 2.

then squats pliés & crunches at home. slowly building the number of reps & sets.

Bridgewater NJ
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Shoulders, arms and traps today. Continuing with the suprrset, pyramid routine , 4 x4s preceeded and ended with hitting the abs!.. will sleep well tonight!!!

Morristown NJ
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Yeah, NJ, PG must be pretty buff around the arms and shoulders with all that pole work.

South Beloit IL
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TOPIC: What's your WOD (workout of the day)
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