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TOPIC: What's_your_WOD_(workout_of_the_day)
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*Chest and Back*

Core warm up - 3 sets of decline leg lifts and 3 sets of chair crunches

Chest: Superset - Bench Press (Smith Rack) and Cable Flyes 4 sets, Superset - Incline Dumb Bell Bench Press and Push Ups 4 sets, Superset - Incline Dumb Bell Flyes and Dips 4 sets

Back: Superset - Seated Wide Grip Row and Hanging Bar Pull Ups 4 sets, SuperSet - Bent Over Dumb Bell lateral Raises and Dumb Bell Rows 4 sets, SuperSet - Reverse Pec Dec and Lat Pull Downs 4 sets, Traps 8 sets.

Anticipating ARDs over the next 4 days.

Parsippany NJ
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All done! ..plus the shoveling yesterday

Rutherford NJ
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3 gruüvy cardio sessions

and some snow removal.

ARD

Bridgewater NJ
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90 minutes snow blower "thingy"..

not so gentle on the old back.

Chez

Parsippany NJ
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glider thingy - pain-free cardio (so gentle on knees and hips)

Clemmons NC
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those hanging bar windmills are....awe inspiring

oh....right...my WOTD

3 gruüvy cardio sessions

one set max weight on each of five iterations for legs (still pushing that max weight--up to 195 lbs on 3 of 'em, 135, 125 on the other 2)

and since my good ole friend arthritis was making me all creaky today only one set each:

deadlift/bent over row (cranked that up by another 10 lbs)

supine bench press

supine bench press with rotation

and half a set of supine overhead pullovers (couldn't find a 35 or 30 lb dumbbell and could only do 5 reps with 40 lbs in perfect form)

today's allotment of squats pliés and bridges

and 450 measly crunches

quick stretch--then some precious time with my ssgp <3

Bridgewater NJ
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Three hour free dive hunting fish in 53 degree water. I burned so many calories that i was cold even in a 7mm wetsuit at the end of the dive.

I burned off three and a half pounds of body weight.

Its the most intense cardio that I know of.

Las Vegas NV
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Abs, Biceps, Triceps

Decline bench weighted leg raises 4x25

Dumb Bell Hammer Curls 4 sets, 15,10, 15, 10

E-Z bar preacher curls 21s three sets

Tricep seated hammer machine 7 sets to failure

Hanging bar wind mills 4x25

Crunches, front, side 8x25

Stretch , cool down, refuel and catch up time with my SSGP ;-)

Parsippany NJ
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Today..1/2 hr. weights and 1/2 hr. glider thingy. Tomorrow shoveling snow?

Rutherford NJ
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just 2 gruüvy rounds of cardio today

painful day....calling it ARD and shooting for some sleep

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