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TOPIC: What's_your_WOD_(workout_of_the_day)
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Week 8 of GVT Program.... Chest/Pec and Arm day after a two day recovery..... trying a two day recovery after hitting all body parts to see if it makes a difference for results.

Chest (Primary) and Arms ( Secondary)

Chest - Middle, Incline, Decline exercises - Smith Machine for Middle chest, Incline Dumb Bell Bench Press and Decline Bench Press... followed by low and high cable flys

Arms - Chair Tricep dips and EZ bar curls (super set)

Ab work to warm up and Chair Crunches to finish off the routine.....

..............Did take a mid workout break for a special phone call... well worth it! :)

Parsippany NJ
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Day 22 plus arms.

I really felt like a beast on my last set of arm curls. Raaaawwwrgh!

Windermere FL
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long glorious elliptical hill intervals level 8 this morning; shorter treadmill hill intervals level 10 this afternoon.

1 set x 10 reps max weight on each of five iterations for legs

3 sets each: seated row; pull downs; standing oblique cable pulls; back extension

will hit today's allotment of squats pliés bridges and crunches later. gotta get to the grocery store & prep for tomorrow's dinner before i lose the oomph to do it.

Bridgewater NJ
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One hour of bliss! Very sweaty bliss.

Rutherford NJ
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Day 21 of Insanity, with legs.

Weight still holding. I guess post-Thanksgiving that's better than average..

Windermere FL
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true, my mistake.

Bridgewater NJ
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Well he didn't say the trainer told him to use the same weight. Might have been just a brain fart.

Rutherford NJ
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49 fast cruising elliptical minutes, 14 hill interval treadmill level 10 minutes.

3 sets of 10 on 5 iterations for legs. tougher than anticipated because it had been a week but didn't have to drop any weight on any of the machines. squeaked out all the reps.

3 sets of 10 back extension; 2 sets each side standing oblique cable pulls. decided against the third set today.

still have today's allotment of squats pliés bridges and crunches.

re: destroying a shoulder on dumbbells (free weights) at same level as on machines---i hope you never used that trainer again. any trainer, heck, anyone who lifts even half seriously--knows that using the same weight in free weights (dumbbells or barbells) as on a machine, without first testing with a spotter, is dangerous. all weights (machine vs dumbbell vs cables vs barbells vs smith, etc) are NOT created equal, and your trainer *ought* to have started you off with something lighter to demo the movement first, working you up to your free weight max weight, rather than *starting* you at your high machine weight. that kind of irresponsible training should be reported. sorry you got hurt.

and SB: wait for the MRI and doctor's advice.

Bridgewater NJ
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I use cables too for the same reason and still use the bench/dumbbells with lighter weights. I also have a heavy dumbbell routine for arms and chest that I perform for about five minutes no rest and no putting down the weights. It's just pure fun!

Rutherford NJ
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Now I mainly use cables, that way I can go heavy with far less chance of injury.

Hanover MD
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TOPIC: What's your WOD (workout of the day)
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