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TOPIC: What's_your_WOD_(workout_of_the_day)
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Chest, Triceps and Abs

(High volume chest routine, total rep count for the chest was 426)...... Hope the Clear Muscle supp. works tonight!!!!!

Core warm up 4 sets of hanging leg raises and Wind Mills

Cable Pull over on bench 3 sets

16 Sets of Smith Rack Bench Press with High Rep - 3 sets close grip, 10 sets conventional, 3 sets wide grip (rep count 10 to 22)

Incline Bench Press 5 sets

Seated Dip and cable tricep push downs (cable) super set 5 sets

Cable Flys and Tri Downs super set 3 sets

Chair crunches 4 sets of 25

Parsippany NJ
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30 mile group road bike ride and core workout.

Parsippany NJ
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3 gruüvy cardio sessions

thassall

Bridgewater NJ
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Back, Biceps and Abs

Core warm up

Pull ups 4 sets

Super set of seated lat downs and one arm cable pulls 5 sets

Standing cable lat downs 5 sets

Machine rows 3 sets

Dumb bell rows 3 sets

Super set of ez bar curls and dumb bell hammer curls 3 sets

Chair crunches 5 sets

Awesome recovery and refuel time with my SSGP!!! <3

Parsippany NJ
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yesterday was 2 cardio sessions

today: 3 gruüvy cardio sessions

one set 25 reps at 70% or so of max weight on each of five iterations for legs

3 sets each:

seated rows

seated fixed pulldowns

lat pulldowns close underhand grip

and

4 sets of 5 reps each, weighted windmills. i did better on them tonight but mannnnnn, those things are killah!

best part of my day, hands down? cool down and refuel with ssgp <3 <3 <3

Bridgewater NJ
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37 min Arc Trainer & planks

GNO tonight woop woop

Oak Ridge NC
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daytime - 42 min Arc Trainer

evening - 11 min Arc Trainer, weighted machines for legs

Oak Ridge NC
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Cardio - road bike thingy for 35 miles.

Parsippany NJ
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one gruüvy cardio session

thatisall

very achey today

Bridgewater NJ
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Update - the glider thingy aka elliptical glider . . . funny thing about that - I went to the gym this eve with my daughter and she tells me it is actually called an Arc Trainer, oops my bad.

WOD - daytime 45 minutes Arc Trainer

evening WO - several machines with weights (told you I wanted to start), and planks WHAT !! not many but it is a start

Oak Ridge NC
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TOPIC: What's your WOD (workout of the day)
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