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What's your WOD (workout of the day) : Swingers Discussion 2134081088
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TOPIC: What's your WOD (workout of the day)
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Standard fare. 40 minutes free weights, 30 minutes cardio (run), 20 minutes core (knee ups, leg raises, plank, etc.).

Washington DC
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Current routine:

Every day starts with a warm-up: Cardio (60 min bike, 30 minute walk - 3 miles - incline) or vice versa.

Monday: Quads/Calves

Leg Extensions 5×20 Squats 4×15 Leg Press 4×15 Single Leg Extension 3×20 Seated Calf Raises 4×10 Standing Calf Raises 3×8-12

Tuesday: Chest/Triceps/Abs

Incline Bench Press 5×10-20 Incline Hammer Press 4×10-15 Dumbbell Fly’s 4×10 Decline Chest Press 4×8-12 Dips 3×10 - weighted. Triceps Extension 3×10 Incline Skull Crushers 4×10 Rope pushdowns 4x10

Wednesday: Back/Biceps

Lat Pulldown Wide Grip 4×10 Rows 4×10 One Arm Dumbbell Rows 3×10-15 Lat Pulldown Reverse Grip 3×10-15 Deadlifts 4×10 Hammer Curls 3×10-15 Preacher One Arm Dumbbell Curls 3×10-15

Thursday: Abs/Calves

Hammer leg press - calves 4x10-15 Alternate dumbell seating raise 4x10-15 Cable crunches to front 4x50 Cable crunches int/ext obliques alternating 4x30 Woodchoppers 4x15 Hammer ab slide 4x25 Roman chair side bends alternating 4x25

Friday: Shoulders/Traps

Seated Dumbbell Shoulder Press 4×10-20 Seated Lateral Side Raises 4×10-20 Rear Delt Machine 4×10-20 Upright Row 4×10-20 Dumbbell Shrugs 4×10-20

Saturday: Hamstrings/Abs

Lying Leg Curls 4×15-20 Stiff Legged Deadlift 4×6-12 Hamstring One Leg Curls 4×10-20 Crunches 3×15 Hanging Leg Raises 3×20

Sunday: Cardio (60 min bike, 30 minute walk - 3 miles - incline)

Bicepts and calves grab bag!

Ridgewood NJ
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I know what you mean about the "road to hell".

Once upon a time I used to do "all in one" workouts that would last 2 hours, and do them every other day. Problem was if I missed a day (forced by a schedule, or whatever), now I've missed THREE days on the calendar, and the chances of missing the next become much higher.

One day doesn't throw me off. Even two (biking Saturday, rest day Sunday) doesn't. I've become much better about getting back in after traveling for work, vacation etc.

Chesapeake VA
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Yikes that can be quite painful. Hopefully you'll bounce right back and get back into your routine. Do take care.

Washington DC
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I never ever miss a day unless I plan it at least 3 days ahead. I know myself and that is the road to hell. One day leads to another etc.

5 miles, rough trail for me. Off all next week from weights except abs, I have to let my joints recover a little. Tendonitis in both elbows is no fun.

Lexington KY
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Sometimes you must listen to the body. Nothing wrong with missing a day here or there. Especially with such a set schedule as you have. Enjoy

Washington DC
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OK fuck it. Not working out today. I can miss one day a week.

My pattern is currently arm day Monday, Wednesday and Friday; leg day Tuesday and Thursday, and bike day Saturday.

Chesapeake VA
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Nothing kicks ass like a well conducted spin class.

Washington DC
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Short spinning session earlier this morning and I have Pilates @ 2:)

Mrs. Uriah

Memphis TN
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It's gonna be arm day today. Late start but it's Sunday, so OK.

Chesapeake VA
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TOPIC: What's your WOD (workout of the day)