Author Topic: Naturalwonder83 training Log (Read 411852 times)

NaturalWonder83 · « **Reply #1550 on:** December 16, 2016, 08:56:20 AM »

Friday 530am
Triceps and forearms smash on steel railing

Hammers superset db skullcrushers

Cable curl superset rope pushdowns

Machine tri ext

Machine curls

Wall slides

Ankle mobility

NaturalWonder83 · « **Reply #1551 on:** December 17, 2016, 11:45:52 AM »

Sat 12pm

T spine and lats on rumble roller

Abductor mobilization

High bar squats

Dumbell split squats

Hanging knee raises

NaturalWonder83 · « **Reply #1552 on:** December 20, 2016, 07:01:30 AM »

Monday 6am

T spine and lats on pvc
Triceps on barbell smash

Snatch

Dumbell push press

Bottoms up plate overhead press

Dumbell lateral raises

Dumbell rear delts on GHR machine

Banded shoulder stretch

------

Tuesday 530 am

Forearms triceps smash on steel railing

Stiff arm rope lat pushdowns

Seated row underhand

Prone dumbell rows on incline bench

1 arm dumbell rows

Trx rows

Renegade rows

Single leg dumbell calf raises

Shoulder bicep stretches
Ball on infraspinatus
Barbell rolling on bicep

NaturalWonder83 · « **Reply #1553 on:** December 21, 2016, 12:16:44 PM »

Wednesday 6am

T spine and lats on pvc
Triceps smash on barbell
Pvc shoulder stretches

Rotator cuff work

Reverse bottoms up Kettlebell incline press

Single arm db flat press
Single arm barbell javelin flat press

Chaos push-ups

Yoga push-ups

Shoulder stretches

NaturalWonder83 · « **Reply #1554 on:** December 22, 2016, 03:31:51 AM »

Thursday 5am

T spine and lats on pvc

Adductor stretch

Banded hip internal rotation

Lying machine leg curl

Squats

Single dumbell RDL-both feet on ground, dumbell on 1 side

NaturalWonder83 · « **Reply #1555 on:** December 24, 2016, 10:00:28 AM »

Friday 2 pm

T spine and lats on pvc
Triceps smash on barbell

Kettlebell midpause curls superset dumbell skulls

Hammer curls superset overhead dumbell extensions

Pushdowns

Single leg pushdowns

Hanging band barbell curls

Bottoms up kettbell triceps extensions

Saturday 11 am

T spine and lats on pvc

Single leg kettbell swaps for ankle stability
Single leg stand in bosu ball for ankle stability

Banded Kettlebell rows in static lunge position

Seated cable rows

Stiff arm rope lat pushdowns

Dumbell rows on back extension machine

NaturalWonder83 · « **Reply #1556 on:** December 26, 2016, 05:23:37 AM »

Monday 6am

T spine and lats on pvc

Adductor mobilization

Single leg Kettlebell swaps for ankle strength

Seated leg curls

Dumbell split squats

Dumbell RDL with 1 dumbell, both feet on floor

NaturalWonder83 · « **Reply #1557 on:** December 28, 2016, 10:46:50 AM »

Tuesday 5 am

T spine and lats on rumble roller

PVC shoulder stretches

Bottoms up flat chest press

Incline db press

Cable flies

Yoga push-ups

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Wednesday

530 am

Hang from chin up bar to stretch lats

Stiff arm rope pushdowns

Standing rope cable rows

Low single arm cable rows

Machine wide rows

NaturalWonder83 · « **Reply #1558 on:** December 29, 2016, 03:56:33 AM »

Thursday 530 am

Camel cat
Half kneeling adductor mobilization

Single leg glute bridges

Calf raise tibia raise superset

Lying hamstring curl machine

Cable pull throughs

Pistol squats

Wall sits

NaturalWonder83 · « **Reply #1559 on:** December 31, 2016, 06:32:41 AM »

Friday 5am

Tspine and lats on rumble roller

Db curls superset db skullcrushers

Db hammers superset machine tri ext

Pushdowns

Machine preacher cuRDL

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Saturday 730 am

Tspine and lats on rumble roller

Adductor mobilization

Band hip internal rotation stretch

Box jumps

Squats

Hack barbell lunges

Barbell RDL

Leg press

Wanted to do more hamstring work and core but I ran out of time

NaturalWonder83 · « **Reply #1560 on:** January 02, 2017, 07:26:17 AM »

Sunday 11 am

Tspine lats on rumble roller

T spine rotation

Wall slides

Side raises

Single leg rear delts

Dumbell push press

Barbell javelin press

Half Arnold press

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Monday 630 am

Tspine lats rumble roller

PVC shoulder

Kettlebell bottoms up flat press on foam roller superset seated cable rows

Reverse bottoms up incline Kettlebell press superset pull-ups(Kettlebell on feet dorsi flexed)

Renegade rows ISO hold

NaturalWonder83 · « **Reply #1561 on:** January 03, 2017, 10:26:18 AM »

Tuesday 6am

Tspine and lats on rumble roller

Adductor mobilization

Ankle drills

Barbell hack lunges

Barbell RDL

Leg press

Barbell Squats -1 foot on edge of a bumper plate

Hanging band barbell squats

Negative Anderson barbell squats

Hang from pull-up bar

NaturalWonder83 · « **Reply #1562 on:** January 04, 2017, 05:59:38 AM »

Wednesday 6 am

T spine and lats on rumble roller

PVC shoulder stretches

Dumbell lateral superset single leg dumbell rear delts

Dumbell push press

Dumbell push press into overhead dumbell walk

Svaikas Press

Unstable lat pulldowns

Side plank windmill

Ab wheel rollouts

GR1982 · « **Reply #1563 on:** January 04, 2017, 08:18:31 AM »

Looking good!! Do you compete in anything?

NaturalWonder83 · « **Reply #1564 on:** January 04, 2017, 04:46:01 PM »

Quote from: GR1982 on January 04, 2017, 08:18:31 AM

Looking good!! Do you compete in anything?

thank you- no I don't compete - I would like to do a powerlifting competion this year though

NaturalWonder83 · « **Reply #1565 on:** January 05, 2017, 04:40:23 PM »

Thursday 6 am

Tspine lats on rumble roller
Adductor mobilization

Ankle exercises

Single leg RDL with Kettlebell

Lying leg curl machine -2 legs up, 1 leg down

Standing calf machine superset tibia raises

Glute bridge walkouts superset single dumbell RDL with both feet on floor

Good Mornings

Single leg power hold

Hanging knee raises

njflex · « **Reply #1566 on:** January 05, 2017, 08:10:12 PM »

Quote from: NaturalWonder83 on January 04, 2017, 04:46:01 PM

thank you- no I don't compete - I would like to do a powerlifting competion this year though

..what kind of #'s

NaturalWonder83 · « **Reply #1567 on:** January 06, 2017, 04:15:45 PM »

Friday 6 am

T spine lats on pvc
Triceps on pvc
PVC shoulder stretches

Flat db press on foam roller superset seated cable rows

Bottoms up Kettlebell incline press with static leg raise hold

Unstable lat pulldowns

Quadraped plate pinch rows on top of bench

1 arm db rows

Hammer strength incline press

Rack chins

DroppingPlates · « **Reply #1568 on:** January 06, 2017, 04:49:38 PM »

Quote from: NaturalWonder83 on January 06, 2017, 04:15:45 PM

Friday 6 am

T spine lats on pvc
Triceps on pvc
PVC shoulder stretches

Flat db press on foam roller superset seated cable rows

Bottoms up Kettlebell incline press with static leg raise hold

Unstable lat pulldowns

Quadraped plate pinch rows on top of bench

1 arm db rows

Hammer strength incline press

Rack chins

Might be a good idea to keep the delts out of the movement, will try this

NaturalWonder83 · « **Reply #1569 on:** January 06, 2017, 06:19:46 PM »

Quote from: DroppingPlates on January 06, 2017, 04:49:38 PM

Might be a good idea to keep the delts out of the movement, will try this

exactly-if u don't retract then it feels uncomfortable on the roller-and the scapula has more room to move -it's not pressed against a bench

NaturalWonder83 · « **Reply #1570 on:** January 06, 2017, 06:20:45 PM »

Quote from: njflex on January 05, 2017, 08:10:12 PM

..what kind of #'s

nothing impressive but if I keep going how I am it's a possibility

NaturalWonder83 · « **Reply #1571 on:** January 07, 2017, 06:06:26 AM »

Sat 730am

Tspine and lats on rumble roller

Hanging lat stretch

Pushdowns superset Kettlebell curls

Bottoms up Kettlebell skullcrushers superset bottoms up Kettlebell hammers

Lean away cable curls

Hanging lat stretch

NaturalWonder83 · « **Reply #1572 on:** January 08, 2017, 04:38:03 PM »

Sunday 9am

Tspine and lats rumble roller

Band shoulder lat stretch

Hanging lat stretch

Bottoms up Kettlebell chest press on foam roller superset seated cable row

Unstable lat pulldowns

Lat pulldowns

Mts incline press machine

Kettlebell chest flies on floor with leg lift hold

NaturalWonder83 · « **Reply #1573 on:** January 09, 2017, 09:35:07 AM »

Monday 6am

T spine and lats on rumble roller

Hip stretch on box

Adductor stretch

Ankle exercises

Lying ham curl machine

Banded dumbell RDL

Barbell squats with 1 foot on side of plate

NaturalWonder83 · « **Reply #1574 on:** January 10, 2017, 09:52:29 AM »

Tuesday 530 am

Seated hamstring curl

Cable pull through

Glute bridge walk outs

Belt squats

Ab walkouts