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TOPIC: What's_your_WOD_(workout_of_the_day)
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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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Chest Triceps Abs

Warm up with weighted leg ups and upper bar leg raises

Cable Bench pull overs 3/10

Smith rack bench press 10/15,6,6,6,6,5,6,8,8,8

Cable flys - 7/10

Seated dips and triceps pull down super set 3/10

Close grip bench press 3/12

Cable incline bench pulley flys 3/12,12,8

Triceps rope push downs and over head triceps push super set 4/12

10 core exercises 100 reps each for a total rep count of 1000

Parsippany NJ
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(i forgot to include the back extensions)

alls i can say is: the weighted windmills are killah. i'll be feeling it for a couple days at least.

Bridgewater NJ
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I'm tired from just reading the last posted workout!

OT - 25 mile road bike ride.

Parsippany NJ
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gruüvy cardio session

one set 25 reps @ 70% of max weight on three of five iterations for legs

then: one set 10'reps @ max weight followed by one set of 25 reps on two of five iterations for legs

then: one set standing oblique cable pulls (kept it short range of motion & focused on not hunching)

2 sets standing sven presses

4 sets 1.5 rep barbell presses

supersets of:

incline 2-dumbbell chest flyes and incline dumbbell chest squeeze presses

(3 sets each)

supersets of:

stability ball 2 dumbbell overhead pullovers and stability ball alternating single arm flyes

then home

gruüvy cardio session 2

weighted windmills--4 sets 5 reps each side

ran outta time--standard crunches tonight.

Bridgewater NJ
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Cardio - 25 miles of a road bike "thingy", allot of climbing hills and 1384 kcals

Parsippany NJ
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aces, welcome. hang around and post some more....it's always great to see different w/o's.

OnT: two gruüvy (and schveaty) cardio sessions.

one set 25 reps each at 60-70% max weight on each of five iterations for legs.

one set straight (weighted) squats.

one set squats with bent over row at the bottom.

one set wide squats with upright pulls

one set (each side) forward lunges with torso rotation. (that's a fun one)

i'll hit some crunchies and try two or three other new core moves at home. still haven't tried them and tonight's gonna be the night.

Bridgewater NJ
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30 mins live from your feet takedown let them up. 30 mins live 2 min matches switch partners. 30 mins conditioning..

Charleston SC
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two gruüvy cardio sessions

thassssall.

miss my ssgp :-(

Bridgewater NJ
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Abs, Back, Chest, Arm

Leg raises on bench - 4 sets of 25 using increasing weight dumb bells to really work the abs

Pull ups, 3 sets of 10 reps

Lat pull downs 7 sets pyramid scheme for increasing weight

Standing lat pull downs 3 sets of 15

Smith rack bench press: 9 sets

Flat using v handle for close grip 3 sets, Incline Bench 3 sets, Decline Bench 3 sets

Super set of cable triceps push downs and ez bar curls pyramid scheme - 3 sets each

That all she wrote.... no SSGP :-(

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