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TOPIC: What's_your_WOD_(workout_of_the_day)
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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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35 hill intervals on the stair mill/glutenator, level 5; 23 hill intervals on the treadmill level 16/3.9 mph.

then a little upper/mid back work on the weights.

now about to finish off squats pliés & crunches.

and PG; my upper body strength is woefully lacking. i bet you have awesome arms & shoulders/torso!

<-----needs more work.

Bridgewater NJ
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about an hour of pole. And some handstand work...boy do they need work!

Louisville KY
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Cardio day. 30 mile club road bike ride just under 18 mph avg. ...2600kcals burned.

Morristown NJ
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Too hot for a real workout. Did 30 minutes of stretching and mobility. Deep, long squats, pushing knees out. Used a band to stretch out glutes, hams, shoulders.

Feel sooooo good right now

Fullerton CA
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TOPIC: What's your WOD (workout of the day)
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