Naturalwonder83 training Log

[NaturalWonder83]

thursday
delts and abs

legs were too sore to do cardio today from yesterday

side dumbell laterals- ascending sets
15lbs x 10 20lbs x 10 25lbs x 10
15lbs x 15 20lbs x 15 25lbs x 15
15lbs x 20 20lbs x 20 25lbs x 20

seated dumbell press
1 drop set
85 x 8...65 x 8...55 x 8...40 x 12

face pulls superset bent over dumbell laterals
40 x 15 ss 30 x 12
60 x 15 ss 30 x 12
80 x 15 ss 20 x 20

behind back barbell shrugs
135 x 12
185 x 12
185 x 12

bench knee ups superset cable crunch
15 ss 40 x 15
15 ss 40 x 15
15 ss 40 x 15

standing russ twist w 45lb plate
3 sets of 15

same diet

[NaturalWonder83]

friday
6 am
25 mins hiit on treadmill

afternoon
arms

1 arm db preacher curls
35 x 10 per arm
40 x 10 per arm
45 x 10 per arm

skullcrushers
55 x 10
65 x 10
100 x 8

barbell concentration curls superset rope pushdowns
50 x 12 ss 60 x 12
50 x 12 ss 60 x 12
50 x 12 ss 60 x 12

hammer curls
30 x 15
35 x 12
40 x 10
45 x 8

1 arm wrist cable curls
30lbs...3 x 30

reverse barbell curls
30lbs... 3 x 10

diet
decided to have some cheat meals
4 omega eggs w 3/4 cup whites w spinnach
8 oz turkey green beans handful almonds
8 oz turkey broccoli handful pistachios
pre workout-2 scoop pro powder 1/2 cup oats w berries and apple
post workout-2 scoop pro powder tbsp mac oil
large dominoes thin crust pizza
2 sushi rolls
1 greek yogurt w blueberries and pumpkin seeds

sat and sunday
rest days

[NaturalWonder83]

saturday and sunday
rest days

diet for the weekend
2 scoop pro powder tbsp mac oil
8 oz salmon w spinnach handful pumpkin seeds
8 oz turkey snow peas handful almonds
8 oz turkey snow peas handful pecans/pistachios
3 omega eggs w 3/4 cup whites w spinnach
2 scoop pro powder 2tbsp natural pb

[NaturalWonder83]

today
sunday

decided to do calves and abs

leg press calf press
1 plate per side x 30
2 pps x 30
3 pps x 30
3 pps x 20... rest 15 secs...repeat...rest 15 secs...repeat
drop to 2 pps...same 3 rest pauses
drop to 1 pps...same 3 rest pauses
drop to just the sled...same 3 rest pauses

seated calf
2 plates x 6
2 plate+25 x 6
2 plate +35 x 6
3 plate x 6
3 plate x 6

single leg bodyweight calf raise off step
10 per leg...swtich to other foot...switch to other foot...total 50 per leg...then 50 straight

abs

lying reverse crunch...3 x 20
lying flutter kicks...1 x 50 go right to lying low scissors...1 x 50

nautilus crunch machine
2 sets of 20
bosu ball crunch
2 sets of 20

lying windhsield wipers
2 sets of 20

diet
2 scoop whey iso tbsp mac oil
4 omega eggs w 3/4 cup whites w spinnach
2 can sardines w snow peas handful pumpkin seeds
8 oz turkey 3 oz advocadoe snow peas
8 oz turkey green beans handful almonds brazil nuts
2 scoop whey iso 2 tbsp natural pb

[NaturalWonder83]

monday
6 am
3 mile run outside

monday afternoon
back

pulldowns
150 x 15
170 x 12
180 x 10
200 x 8

corner tbar rows
3 plates x 10
3 plates+25 x 8
3 plates+35 x 6
4 plates x 5

1 arm dumbell rows kneeling on bench
65 x 10
75 x 10
80 x 10
80 x 10

chins
2 sets of 15

behind back pulldowns
80 x 12
100 x 12
130 x 12

same diet

[chaos]

Hey Gene for your corner tbar rows, do use the hump the air method or a strict style?

[NaturalWonder83]

Hey Gene for your corner tbar rows, do use the hump the air method or a strict style?

i try to keep it real strict and leaning over a lot...like only my arms moving...i notice w tbars or bb rows if i start to get sloppy w reps my lower back feels bad

[chaos]

i try to keep it real strict and leaning over a lot...like only my arms moving...i notice w tbars or bb rows if i start to get sloppy w reps my lower back feels bad

I feel that way too, Gene.

[NaturalWonder83]

tuesday
6 am
25 mins hiit on treadmill

chest in the evening
power went out at work...only had like half an hour to train

smith machine incline press
135 x 12
185 x 8
225 x 5
225 x 5

dips superset pec deck superset pushups
10 dips ss 160 x 12 ss 20 pushups
10 dips ss 180 x 12 ss 20 pushups
10 dips ss 200 x 12 ss 20 pushups
10 dips ss 220 x 12 ss 20 pushups

burnout set
50 pushups

same diet

[NaturalWonder83]

wednesday
no cardio

legs and calves

walking lunges w/ kettlebells superset leg press
+30s x 30 lunges ss 5 plates per side x 20
+40s x 30 lunges ss 6 plates per side x 20
+60s x 30 lunges ss 6 plates per side x 20

smith machine split squats
185 x 12 per leg
195 x 12 per leg
225 x 12 per leg

smith machine deep squats superset heavy sled pushes
225 x 12 ss 30 secs heavy sled pushes
225 x 12 drop to 135 x 15 ss 30 secs heavy sled pushes
225 x 12(almost didnt make it up!! ) drop to 135 x 15 ss 30 secs heavy sled pushes

leg press calf
2 plates per side x 32(8 w toes straight, in, out, straight)
2 plates per side x 32
2 pps x 32

same diet

[chaos]

Gene, when are you going to reveal your cycle?

[NaturalWonder83]

Gene, when are you going to reveal your cycle?

i dont think u need a cycle to go from a puffy bloated meathead to a ripped pasty swimmer


thursday
5 30 am
25 mins hiit on treadmill at the gym

thursday afternoon
delts and abs

hammer strength press
plate+25 per side x 12
2 plates per side x 8
2 plates per side x 8

1 arm cable side laterals
40 x 12 per arm
40 x 12 per arm
40 x 12 per arm

cable upright rows superset side dumbell laterals
60 x 15 ss 30 x 15
80 x 15 ss 30 x 15
130 x 15 ss 30 x 15

reverse pec deck superset face pulls
60 x 12 ss 50 x 12
80 x 12 ss 70 x12
80 x 12 ss 80 x 12

rear barbell shrugs superset front barbell shurgs
185 x 15 ss 185 x 15
195 x 10 ss 195 x 10
205 x 8 ss 205 x 8
205 x 6 ss 205 x 6

handstand pushups w feet on wall
2 sets of 8

abs
bench knee ups superset ab wheel rollouts superset med ball russ twist
2 x 15 ss 2 x 15 ss 2 x 15

plank
1 set of 5 mins

same diet

[chaos]

i dont think u need a cycle to go from a puffy bloated meathead to a ripped pasty swimmer

Oh........

What are you weighing these days? Is there a height/weight max for the dept?

[NaturalWonder83]

Oh........

What are you weighing these days? Is there a height/weight max for the dept?

these days i am 175ish...and 181. 9 by the end of the day

no height/weight max i dont think
but i do know that i would prefer to be my weight if i am gonna be crawling through burning rooms and up and down stairs...im sure if i was heavier it would be tough in the fires

[NaturalWonder83]

friday
arms and calves

straight bar pushdowns superset dumbell curls
50 x 8 ss 30 x 6
80 x 8 ss 40 x 6
100 x 8 ss 50 x 5
100 x 8 ss 50 x 5

incline hammer curls superset overhead rope extensions
30 x 6 ss 60 x 6
40 x 6 ss 90 x 6
40 x 6 ss 90 x 6

cable curls superset dumbell skullcrushers
130 x 12 ss 35 x 6
150 x 12 ss 35 x 6
180 x 12 drop to 140 x 12 drop to 100 x 20 ss 35 x 6 drop to 30 x 6 drop to 25 x 6

cable wrist curls
3 sets of 20
cable reverse curls
3 sets of 12

stairway calves
1st step x 1 raise
2nd step x 2 raise
etc
up to 24 step x 24 raises

smith machine calf raise
225 x 6
285 x 6
295 x 6
315 x 6
325 x 6 drop to 315 x 6 drop to 295 x 6 drop to 285 x 6 drop to 225 x 6 drop to 185 x 6 drop to 135 x 20

same diet

[NaturalWonder83]

saturday
8 am
20 mins hiit on treadmill at the gym

cheat day today-pizza in new york and a soft pretzel, and some sushi tonight

[NaturalWonder83]

saturday
8 am
20 mins hiit on treadmill at the gym

cheat day today-pizza in new york and a soft pretzel, and some sushi tonight

diet on saturday
2 scoop pro powder w tbsp mac oil and 1 cup blueberries
8 oz turkey green beans and handful almonds
1 small pizza at lombardis in nyc
1 slice two boots pizza
1 soft pretzel
1 slice cherry cheesecake from juniors
2 sushi rolls
1 soft pretzel
2 scoop pro powder w 1 apple

Sunday
today
rest day
diet
2 scoop pro powder tbsp mac oil
2 omega eggs w 1 cup egg whites and 2 oz advocadoe w spinnach
8 oz turkey snow peas handful pecans and 4 brazil nuts
8 oz salmon w spinnach handful pumpkin seeds
8 oz turkey snow peas handful almonds and 2 brazil nuts
2 scoop pro powder 2 tbsp natural pb


new split for this week:
monday-chest back calves
tuesday-am cardio, calves and abs in the evening
wednesday-legs and calves
thursday-am cardio and delts and abs in the evening
friday-am cardio arms in afternoon
saturday-am cardio and abs
sunday-rest and cheat day

[NaturalWonder83]

monday
chest back calves
done in 40 mins

incline dumbell press superset pullups
60 x 10 ss 12 pullups
70 x 10 ss 12 pullups
80 x 10 ss 12 pullups
90 x 8 ss 12 pullups

flat dumbell press superset pushups w feet up on bench
90 x 8 ss 20 incline pushups
90 x 6 ss 10 incline pushups
90 x 5 drop to 70 x 8 ss 5 incline pushups

trx inverted rows(feet on box) superset hammer chins
15 trx ss 10 hammer chins
12 trx ss 8 hammer chins
10 trx ss 8 hammer chins

cable crossovers superset rikochet stabilty ball pushups superset seated 2 arm cable rows
40 x 15 ss 10 rickochet ball pushups ss 80 x 15
60 x 15  ss 10 rickochet ball pushups ss stack x 15
80 x 15 ss 10 rickochet bal pushups ss stack x 15

calves

leg press calf press
2 plates per side
4 sets of 32

same diet

[NaturalWonder83]

tuesday
5 30 am
20 mins hiit cardio on treadmill

tuesday evening
abs

bench knee ups superset bosu ball crunches superset hanging wipers
3 x 25 ss 3 x 25 ss 3 x 25

lying low leg raises superset lying low scissors superset rope crunches superset med ball russian twists
3 x 100 ss 3 x 25 ss 3 x 25

same diet

[NaturalWonder83]

wednesday
delts calves cardio

smith machine shrugs superset face pulls
135 x 12 ss 40 x 12
185 x 12 ss 60 x 12
195 x 12 ss 80 x 12
225 x 15 ss 100 x 12

front dumbell raise superset machine side laterals
30 x 12 ss 60 x 12
35 x 10 ss 80 x 12
40 x 8 ss 100 x 8

single leg dumbell calf raise
+40lbs...4 sets of 10 per leg

standing calf raise machine
8 sets of 10, then drop set for 8 drops, repeated twice

cardio
15 mins of the giant rope...rope slams and wave chops

diet was the same except i added tbsp coconut oil into my pre workout oatmeal

[NaturalWonder83]

thursday
legs

single leg press
1 plate per side x 12 per leg
2 plate per side x 12 per leg
3 plate per side x 12 per leg
3 plate per side x 12 per leg into 30 reps both feet

kettlebell stepups superset kettlebell suitcase squat
40s per hand x 12 per leg ss 25 squats
50s per hand x 12 per leg ss 25 squats
60s per hand x 12 per leg ss 25 squats
70s per hand x 12 per leg ss 25 squats

very deep smith machine squats
butt touching heels, 2 sec pause at bottom
135 x 25
135 x 25
135 x 25
135 x 25

trx hamstring curls superset trx glute bridges
15 ss 15
15 ss 15
15 ss 10
15 ss 8

same diet

[NaturalWonder83]

friday
530 am-3 mile run outside

friday afternoon
arms and calves

smith machine reverse grip bench superset dumbell curls
135 x 12 ss 30 x 12
185 x 10 ss 40 x 10
185 x 8 ss 50 x 8

incline cable curls superset 1 arm overhead dumbell extensions
30 x 8 ss 20 x 15
40 x 8 ss 25 x 15
40 x 8 ss 25 x 15

barbell concentration curls superset dumbell kickbacks
70 x 12 ss 30 x 12
70 x 12 ss 35 x 12
70 x 12 ss 40 x 12

forearms
rope hammers superset cable wrist curls superset cable reverse wrist extension superset giant rope wave chops
50 x 12 ss 35 x 15 ss 35 x 15 ss 1 min ropes
70 x 12 ss 35 x 15 ss 35 x 15 ss 1 min ropes
80 x 12 ss 35 x 15 ss 35 x 15 ss 1 min ropes

calves
leg press calf press
5 sets of 15, 12, 10, 8, 6
1 drop set


same diet

[NaturalWonder83]

saturday
730 am
20 mins hiit on treadmill at the gym

lying reverse crunch-4 x 25
ball crunches-4 x 15
lying windshield wipers-4 x 10

may be a cheat day not sure

[NaturalWonder83]

saturday
730 am
20 mins hiit on treadmill at the gym

lying reverse crunch-4 x 25
ball crunches-4 x 15
lying windshield wipers-4 x 10

may be a cheat day not sure

diet
2 scoop pro powder tbsp mac oil
4 omega eggs w 3/4 whites w spinnach
8 oz salmon w snow peas handful pumpkin seeds
2 scoop pro powder tbsp mac oil
small cup of cookie dough ice cream
half of a small pizza from lombardis in nyc and caesar salad
1 slice of rays pizza
2 scoop pro powder cup of blueberries tbsp mac oil

i did not eat enough that day-waste of a cheat day

sunday
today
rest day
2 scoop pro powder tbsp mac oil
8 oz salmon snow peas 4 brazil nuts
8 oz salmon broccoli 2 tbsp guacaomole
8 oz turkey broccoli 2 tbsp guacomole handful pumpkin seeds
2 scoop pro powder 2 tbsp nat pb

[NaturalWonder83]

monday
5:20 am
30 mins on treadmill-9.0-15.0 incline, 3.8 mph

monday afternoon
back and abs

wide pullups
5 sets of 10

rack deadlifts
225 x 6
315 x 6
405 x 6
475 x 6
475 x 6

hammer strength iso rows
4 plates per side
3 sets of 10 per arm

underhand pulldowns
150 x 10
180 x 10
190 x 10

decline dumbell pullovers
50lbs
2 sets of 15

abs:
incline bench reverse crunch
3 sets of 12
bosu crunch
3 sets of 12
side plank
1 minute per side

same diet
2 scoop pro powder tbsp mac oil
8 oz turkey broccoli handful pecans
8 oz turkey broccoli handful almonds brazil nuts
2 scoop pro powder, cup oats, tbsp coconut oil, 1/2 cup applesauce, cup blueberries and some cinnomon
8 oz turkey spinnach handful pistachios
8 oz salmon spinnach handful pumpkin seeds
2 omega eggs 3/4 cup whites and 3tbsp guacomole and snow peas