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FORUMS › General Discussions › Fitness › What's your WOD (workout of the day)
TOPIC: What's_your_WOD_(workout_of_the_day)
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51 min Arc Trainer

Oak Ridge NC
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Yesterday - Chest and TriCeps (Primary) Abs (Secondary)

Pull overs and close grip bench press 1 set each (warm up)

11 Super Sets on Smith Rack - Bench Press increasing weighty by 20 lbs for each set and rep count starting at 20 and going to failure on final sets (6 rep), follow each set with Leg Raises on Bench, 20 reps each set. (this is a great HIT and KCAL routine)!

Pec Fly Machine 4 sets

Cable Flys (Middle 2 sets, Upper 1 set, Lower 1 set)

Super Set of Cable Tri Push Downs and Cable Kneeling Crunches 8 sets

....refuel and some sugar with my ssgp ;-*

<3

Parsippany NJ
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Hours of cardio yesterday .. I hope I'm not too sore to hit the weights today.

Rutherford NJ
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yesterday two gruüvy cardio sessions

today three gruüvy cardio sessions (one was super gruüvy the other two were just gruüvy)

legs over lightly

back

a bit of obliques/core work

and....super refuel and catch up time with my ssgp :-* <3

Bridgewater NJ
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Kayak and chase fish day tomorrow. Chasing those stripers around when they are boiling on the surface all day has me paddling around 5 miles as fast as i can. Hell of an upper body workout

Las Vegas NV
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30-minute walk this morning & 48 minutes Arc Trainer this afternoon

Oak Ridge NC
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Cardio - 25 mile Road Bike thingy!

Parsippany NJ
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48 minutes Arc Trainer

I haven't been slacking off - lots of beachfront walking (one of my favorite walks, great for the legs and mind)

Oak Ridge NC
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Back after a few days of slacking.... Boom??

Back, Abs (Primary) , Traps, Shoulders and Biceps (Secondary)

Leg Ups and Wind Mills from upper hanging bar 4 sets of 30

Pull Ups Close grip and wide grip 4 sets of 8

Diverging Lat Pull Down 10 sets rep range 15 - 11

Seated Row 7 sets of 10 -14

Super Set seated dips and Plate shrugs 5 sets (10/20 reps)

Super Set of Dumb Bell Raises and Shrugs 3 sets 10 reps

Cable Shoulder raises 4 sets

Shoulder face pulls 3 sets

Super Set ez bar reverse grip curls and ez bar conventional curls 4 sets of 10

NEW Ab Exercise -- Weighted ROTATION Chair Crunches middle, right oblique, left oblique 3 sets of 12/15/25 for each of the 3 (middle, right and left)

OUCH!

Parsippany NJ
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"and yeah...boom!"

Alright ... alright...alright .. Thanks for sharing I only come here for the motivation...but that's just me..carry on... OR OR OR Let's get going!!! :-D

Rutherford NJ
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(8669 posts)
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TOPIC: What's your WOD (workout of the day)
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