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Getbig Bodybuilding Boards => Training Logs and Info => Topic started by: NaturalWonder83 on January 24, 2010, 06:37:00 PM



Title: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 24, 2010, 06:37:00 PM
sunday:
chest/delts/back

workout took 40 minutes

wide pulldowns superset incline hammer strength press
130 x 8 ss 1 plate per side x 8
160 x 8 ss 2 plate per side x 8
180 x 8 ss 3 plate per side x 8
180 x 8 ss 3 plate per side x 8

flat dumbell press superset chest supported tbar rows
80 x 8 ss 2 plate x 8
80 x 8 ss 3 plate x 8
80 x 8 ss 3 plate x 8
80 x 8 ss 3 plate x 8

standing laterals superset face pulls
30 x 8 ss 100 x 8
35 x 8 ss 130 x 8
40 x 8 ss 140 x 8

standing dumbell press superset v bar pulldowns
65 x 8 ss 170 x 8
75 x 8 ss 170 x 8
75 x 8 ss 170 x 8

pec deck superset chest dips
170 x 8 ss 20 dips
180 x 8 ss 20 dips
180 x 8 ss 20 dips

low rope rows superset dive bomber pushups
180 x 8 ss 12 dives
stack x 8 ss 12 dives
stack x 8 ss 12 dives

diet today:
only 1 small pimple above right eyebrow...its very small thankfully

6 eggs w spinnach
8 oz turkey w green beans and 1tbsp mac oil
8 oz turkey w green beans 1tbsp mac oil
40g whey w 1 cup oats
workout
30g waxy maize 50g whey
plate of salmon and yellowtail sashimi, large plate steam broccoli
40g whey 2tbsp natty pb


Title: Re: Naturalwonder83 training Log
Post by: haider on January 24, 2010, 06:50:03 PM
awesome, keep it up Nat  8)


Title: Re: Naturalwonder83 training Log
Post by: nzmusclemonster on January 24, 2010, 06:52:13 PM
Glad to hear you skin is looking good gene.


Title: Re: Naturalwonder83 training Log
Post by: haider on January 24, 2010, 06:57:38 PM
Glad to hear you skin is looking good gene.
x2


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 25, 2010, 03:09:03 AM
thanks NZ and haider...skin is still clear today thank goodness...all the fiber and veggies Im eating seems to help

monday
5:10 am
cardio and abs

about 25 mins hiit on treadmill
1 minute at 3.0 mph, 1 minute at 9.8 mph...10 intervals

abs
incline bench reverse crunch 3 x 15
overhead med ball choppers 3 x 15
med ball russ twists 3 x 15 per side

diet today:

40g whey 1tbsp mac oil
8 oz turkey w green bean 1tbsp mac oil
40g whey 1tbsp mac oil
6 omega egg w spinnach
8 oz turkey 1tbsp mac oil
2 can sardines w green bean w handful almonds


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 26, 2010, 07:51:10 AM
Tuesday
Full Body-done in 50 minutes


Timed warmup...took 4 minutes and 20 seconds...need to get to 4 minutes next time:
1 burpee into 1 pushup, then 2 burpees into 2 pushups, then 3 burpees into 3 pushups, then 4 burpees into 4 pushups...etc etc...up to 10 burpees into 10 pushups


Circuit #1:
50lb sandbag carry 20 steps then 5 squats w/ the sandbag   /sandbag carry 20 steps then 5 squats w sandbag  /sandbag carry 20 steps then 5 squats w sandbag   /12 wide grip pullups  /spiderman walks 20 steps

rest 45 secs

50lb sandbag carry 20 steps then 5 squats w/ the sandbag   /sandbag carry 20 steps then 5 squats w sandbag  /sandbag carry 20 steps then 5 squats w sandbag   /12 wide grip pullups  /spiderman walks 20 steps

rest 45 secs

50lb sandbag carry 20 steps then 5 squats w/ the sandbag   /sandbag carry 20 steps then 5 squats w sandbag  /sandbag carry 20 steps then 5 squats w sandbag   /12 wide grip pullups  /spiderman walks 20 steps

rest 45 secs

sandbag carry 20 steps then 5 squats w/ the sandbag   /sandbag carry 20 steps then 5 squats w sandbag  /sandbag carry 20 steps then 5 squats w sandbag   /12 wide grip pullups  /spiderman walks 20 steps



Circuit #2

Sledgehammer slams on tire for 1 minute/single leg burpees into single leg lateral jump onto box 20 reps

rest 40 secs

sledgehammer slams onto tire-1 min/single leg burpee into single leg lateral jump onto box for 20 reps

rest 40 secs

sledgehammer slams onto tire for 1 min/single leg burpee into single leg lateral jump onto box for 20 rep

rest 40 secs

sledgehammer slams onto tire for 1 min/single leg burpees into single leg lateral jump onto box for 20 reps



Circuit #3

50lb sandbag toss, sprint to it, toss again, sprint to it, etc...12 total throws  /TRX inverted rows-15 reps  /50lb kettlebell walking lunges(bells held above chest) for 20 steps  /50lb kettlebell russian twists for 30 reps

rest 40 secs


50lb sandbag toss, sprint to it, toss again, sprint to it, etc...12 total throws  /TRX inverted rows-15 reps  /50lb kettlebell walking lunges(bells held above chest) for 20 steps  /50lb kettlebell russian twists for 30 reps

rest 40 secs

50lb sandbag toss&sprint...12 times/TRX inverted rows-15 reps/50lb kettlebell walking lunges for 20 steps/50lb kettlebell russ twists for 30 reps

rest 40 secs

50lb sandbag throw and sprint...12 times/TRX inverted rows-15 reps/50lb kettlebell lunges 20 steps/kettlebell russ twists 30 reps







Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 26, 2010, 04:31:17 PM
diet today

50g whey 1 cup oats
train
50g whey 30g waxy maize
8 oz turkey green beans 1tbsp mac oil
8 oz turkey green beans 1tbsp mac oil
50g whey 1tbsp mac oil
8 oz turkey green beans 1tbsp mac oil
6 omega eggs w spinnach


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 27, 2010, 04:55:05 PM
wed
5:05 am
25 mins hiit
1 minute at 3.0 mph, 1 minute at 9.8 mph...repeated for 5 intervals
1 minute at 3.0 mph, 1 minute at 10.2 mph...repeated for 5 intervals

abs:
spiders-1 minute per side

diet

50g whey 1tbsp mac oil
8 oz turkey green beans 1tbsp mac oil
8 oz turkey green beans 1tbsp mac oil
8 oz turkey green beans 1tbsp mac oil
50g whey 1tbsp mac oil
8 oz turkey green beans handful almonds
6 omega eggs w spinnach


Title: Re: Naturalwonder83 training Log
Post by: Meso_z on January 28, 2010, 07:07:11 AM
diet is looking very clean there, good job.


Title: Re: Naturalwonder83 training Log
Post by: bigbobs on January 28, 2010, 09:01:11 AM
Natural wonder did you see the reply I posted in  the Nasser Nights thread regarding your question for the Wizard?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 28, 2010, 02:41:52 PM
Meso-thank you

BigBobs-will check it out-thanks

Thursday
arms and abs

Done in 40 minutes

vbar pushdowns superset seated dumbell curls(strict)
60 x 15 ss 30 x 10
90 x 15 ss 35 x 8
130 x 15 ss 35 x 8
150 x 15 ss 35 x 8

weighted dips superset incline cable curls
+45lbs x 8 ss 35 x 8
+90lbs x 8 ss 45 x 8
+90lbs x 8 ss 45 x 8
+90lbs x 8 ss 45 x 8

barbell concentration curls superset overhead rope extensions
50 x 12 ss 80 x 12
60 x 12 ss 120 x 12
60 x 12 ss 120 x 12

forearms:
cable reverse curls superset cable wrist curls
40lbs:4 x 12 ss 4 x 15

abs:
hanging wipers
3 x 20 per side

bench knee ups superset bosu ball ab standups superset med ball russ twists
3 x 15 ss 3 x 15 ss 3 x 15 per side

10 minutes of jumprope

diet:
50g whey 1 cup oats
train
50g whey 30g waxy maize
8 oz turkey green beans 1tbsp mac oil
8 oz turkey greeb beans 1tbsp mac oil
50g whey 1tbsp mac oil
6 omega eggs w spinnach
2 cans sardines w green beans 1tbsp mac oil


Title: Re: Naturalwonder83 training Log
Post by: chaos on January 28, 2010, 07:40:25 PM
Hey Gene.....

WTF is a burpee?

Seems like you are working towards getting ripped?

I thought you were looking to put on some size first?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 29, 2010, 03:35:05 PM
Hey Gene.....

WTF is a burpee?

Seems like you are working towards getting ripped?

I thought you were looking to put on some size first?
burpee is where u squat down, kick your feet out, then jump upwards

yeah i want to gain size but what seems to be working good now is mixing in a day of full body training then on the other days i do bodybuilder training. im actually getting ready to take the fireman test in a few months so i wanna be prepared!


LEGS
DEEP SQUATS
135 x 8
185 x 8
225 x 8
245 x 8
245 x 8


STABILTY BALL SINGLE LEG HAMSTRING CURLS SUPERSET BULGARIAN SPLIT SQUATS
12 per leg ss +30 x 12
12 per leg ss +30 x 12
12 per leg ss +30 x 12

DUMBELL STIFF LEG DEADS
90 x 12
100 x 12
100 x 12
100 x 12

BOX JUMPS SUPERSET SUPERDOGS
12 ss 12 per leg
12 ss 12 per leg
12 ss 12 per leg

ADDUCTOR MACHINE SUPERSET ADUCTOR MACHINE
240 x 12 ss 240 x 12
260 x 12 ss 260 x 12
280 x 12 ss 280 x 12
280 x 12 ss 280 x 12

HYPERS
+90 X 8
+90 X 8

DIET
6 omega eggs w spinnach
8 oz turkey green bean tbsp mac oil
8 oz turkey green beans tbsp mac oil
40g whey 1 cup oats
train
50g whey 30g waxy maize
8 oz turkey green beans tbsp mac oil
50g whey tbsp mac oil


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 30, 2010, 05:29:13 AM
sat
7 am
cardio and abs

25 mins
1 minute at 3.0mph
1 minute at 9.8 mph
repeated for 7 intervals
1 minute at 3.0 mph
40 seconds at 10.6 mph
repeated for 5 intervals

abs:
incline bench reverse crunch superset full body propellers superset bosu ball ab standups
2 x 15 ss 2 x15 ss 2x15

iso palof press
50lbs-45 seconds per side

chest delts back calves this afternoon


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 30, 2010, 05:05:47 PM
chest delts back


incline dumbell press
85 x 8
85 x 8
85 x 8

pullups
bodyweight-20
+25 x 8
+25 x 8
+25 x 8

flat dumbell press
85 x 8
85 x 8
85 x 8

seated cable rows
180 x 8
200 x 8
200 x 8

high low cable crossover superset bent over laterals superset plate raise
30 x 8/ 35 x 8/ 35 x 8
30 x 8/ 35 x 8/ 45 x 8
30 x 8/ 40 x 8/ 45 x 8

side dumbell raise
35 x 8
40 x 8
40 x 8

vbar pulldowns
180 x 8
200 x 8
200 x 8

swiss ball richochet pushups
8
8
8

diet

50g whey tbsp mac oil
6 omega egg w spinnach
40g whey cup oats
train
50g whey 30g waxy maize
8 oz turkey green beans tbsp mac oil
2 can sardines green beans tbsp mac oil
3 sushi rolls
1 large pizza


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 31, 2010, 05:00:55 PM
rest day today-felt good

diet
50g whey tbsp mac oil
5 omega eggs w tomatoes
8 oz turkey green bean tbsp mac oil
50g whey 2tbsp natural pb
8 oz turkey spinnach tbsp mac oil
2 can sardines spinnach tbsp mac oil


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 01, 2010, 03:50:37 AM
monday
5:10 am
35 minutes on treadmill
3.8-4.0 mph, 12 incline

diet
50g whey tbsp mac oil
8 oz turkey green bean tbsp mac oil
50g whey tbsp mac oil
6 omega egg w spinnach
8 oz turkey green bean tbsp mac oil
8 oz turkey green bean 2 tbsp natural pb


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 02, 2010, 06:28:36 PM
tuesday
full body using the trx

warm up circuit
narrow bodyweight squats x 30/ pushups x 30/ burpees x 20/ jumping jacks x 50
into
squats x 30/ pushups x 30/ burpees x 20/ jumping jacks x 50
into
squats x 20/ pushups x 20/ burpees x 10/ jumping jacks x 30
into
squats x 20/ pushups x 20/ burpees x 10/ jumping jacks x 30

TRX SINGLE LEG SQUATS -10 per leg/ TRX SINGLE LEG JUMP SQUATS-6 per leg/ TRX pushups x 15/ TRX Ab rollouts x 15/ TRX plank reverse crunch,pike combos x 15

REPEAT THAT CIRCUIT 3 MORE TIMES^^^^^^


TRX Y Flies x 12/ TRX Tricep Extensions x 15/ TRX T Flies x 12/ TRX Bicep Curls x 15/ TRX Leg Curls-Bridge Combo x 15/ TRX Straight Leg Sit ups x 15/ TRX Reverse Curls x 15

REPEAT THAT CIRCUIT 3 MORE TIMES^^^^^^^^

body was beat up afteer this workout on trx...legs feel so sore right now

diet today:

1 cup oats 40g whey
workout
50g whey 30g waxy maize
8 oz turkey green bean tbsp mac oil
50g whey tbsp mac oil
8 oz salmon green beans tbsp mac oil
6 omega eggs w spinnach


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 03, 2010, 06:21:54 PM
wednesday
5:10 am-cardio
30 minutes on treadmill...3.8 mph, 12 incline
taking a break from hiit cardio this week

diet today:
50g milk egg protein tbsp mac nut oil
8 oz turkey green bean tbsp mac oil
8 oz turkey spinnach tbsp mac oil
8 oz turkey green bean tbsp mac oil
8 oz turkey green bean tbsp mac oil
50g whey tbsp mac oil
6 omega egg w spinnach


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 04, 2010, 04:13:38 AM
thursday
5:10 am cardio and abs
35 minutes on treadmill-12 incline, 3.8 mph

incline bench reverse crunch superset overhead med ball choppers superset incline plank oblique foot crosses
3 x 15 ss 3 x 15 ss 3 x 15 per side

plank
1 set of 2 minutes

gonna workout later today

diet today:
50g milk egg tbsp mac oil
6 omega egg w spinnach
50g whey cup oats w apple
train
50g whey 30g waxy maize
8 oz turkey green bean tbsp mac oil
8 oz turkey green bean tbsp mac oil
2 can sardines spinnach tbsp mac oil


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 04, 2010, 06:31:09 PM
thursday

barbell split squats superset wide pullups
95 x 12 per leg ss 20 pullups
135 x 12 per leg ss 20 pullups
195 x 12 per leg ss 15 pullups
195 x 12 per leg ss 15 pullups

incline dumbell press superset underhand barbell rows
65 x 8 ss 135 x 8
80 x 8 ss 185 x 8
90 x 8 ss 195 x 8
90 x 8 ss 195 x 8

1 arm lateral raise superset flat dumbell press
50 x 6 per arm ss 90 x 8
50 x 6 per arm ss 90 x 8

leg press superset dumbell stiff leg deads superset standing dumbell press
4 plates per side x 20 ss 50 x 12 ss 50 x 8
4 pps x 20 ss 50 x 12 ss 60 x 8
4 pps x 20 ss 50 x 12 ss 60 x 8
4 pps x 20 ss 50 x 12 ss 60 x 8

cable curls superset dimaond pushups on med ball
130 x 8 ss 12 dimaonds
140 x 8 ss 12 dimaonds
140 x 8 ss 12 dimaonds

spiderman walks-i set of 25 steps


Title: Re: Naturalwonder83 training Log
Post by: haider on February 04, 2010, 06:44:15 PM
nice endurance on upperbody there, thats pretty sick  8)


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 04, 2010, 06:52:15 PM
nice endurance on upperbody there, thats pretty sick  8)
thanks
ive been feeling a lil drained this week though...workout felt good but i felt wiped after


Title: Re: Naturalwonder83 training Log
Post by: Purple Aki on February 05, 2010, 10:30:04 AM
Interesting log, dude. Beats the usual "squats, leg ex, leg curls etc". I do an all body/crossfit style workout once a week and it's always good to get new ideas from other people's logs.

What are spiderman walks?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 05, 2010, 01:35:00 PM
Interesting log, dude. Beats the usual "squats, leg ex, leg curls etc". I do an all body/crossfit style workout once a week and it's always good to get new ideas from other people's logs.

What are spiderman walks?
thanks
right now i seem to be getting good results from 1-2 full body workouts per week, and 3 split training type workouts

spiderman walks are where you go into a pushup position and lean into 1 shoulder like youre doing pushup, and bring the opposite leg to your other elbow, while moving forward-looks like spiderman walking up a wall
http://www.youtube.com/watch?v=g4p8ie6Tdq8

rest day
diet today
6 omega eggs w/ spinnach
50g milk egg protein powder tbsp mac oil
8 oz turkey green bean tbsp mac oil
8 oz turkey green bean tbsp mac oil
8 oz turkey green bean tbsp mac oil
50g whey tbsp mac oil
8oz turkey spinnach 2tbsp natural pb


Title: Re: Naturalwonder83 training Log
Post by: Purple Aki on February 06, 2010, 12:03:59 AM
thanks
right now i seem to be getting good results from 1-2 full body workouts per week, and 3 split training type workouts

spiderman walks are where you go into a pushup position and lean into 1 shoulder like youre doing pushup, and bring the opposite leg to your other elbow, while moving forward-looks like spiderman walking up a wall
http://www.youtube.com/watch?v=g4p8ie6Tdq8



Ahh, I see. I've always called those gecko press ups.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 06, 2010, 11:08:27 AM
Ahh, I see. I've always called those gecko press ups.
ah ok

__________________
sat

circuit #1

TRX incline shoulder press-pushup/weighted sled pushes/med ball slams/TRX Inverted Rows
8 /long distance push w/135lbs in sled/30lbs x 20 slams/15 TRX rows
rest 30 secs
8 /long distance push w/ 135lbs in sled/30lbs x 20 slams/15 TRX rows
rest 30 secs
8 /long distance push w/ 135lbs in sled/30lbs x 20 slams/15 TRX rows
rest 30 sec
6 /long distance push w/ 135lbs in sled/30lbs x 20 slams/15 TRX rows

circuit #2
Incline Super plank on bosu ball/incline pushups on bosu/reverse lunge w/ explosive single leg high jump/pullups/box jumps/cable woodchoppers
10/10/10 per leg/15/10/12 per side
rest 30 secs
10/10/10 per leg/15/10/12 per side
rest 30 secs
10/10/10 per leg/15/10/12 per side
rest 30 secs
10/10/10 per leg/15/10/12 per side

circuit #3
kettlebell swings/explosive kick ups/kettlebell figure 8s/kneeling box jumps/dips/swiss ball alphabet letters
20/10/10 per side/10/12/12 letters
rest 30 sec
20/10/10 per side/10/12/12
rest 30 secs
20/10/10 per side/10/12/12

diet
6 omega egg w spinnach
40g whey cup oats
train
50g whey 30g waxy maize
8 oz turkey green bean tbsp mac oil
8 oz turkey green bean tbsp mac oil
8 oz turkey green bean 2tbsp natural pb


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 07, 2010, 05:44:30 AM
sunday
7 am
cardio and abs
25 minutes on treadmill
1 minute at 3 mph, 1 minute at 9.8 mph for 5 intervals
1 minute at 3 mph, 1 minute at 10.5 mph for 5 intervals

abs:
bench knee ups supersetted w/ nautilus machine crunches
3 x 15 ss 3 x 15
med ball russian twists
3 x 25 per side

diet
cheat day
50g milk egg powder tbsp mac oil
6 omega egg w spinnach
50g whey tbsp mac oil
8 oz turkey, rice and beans, cornbread
1 slice cheescake factory carrot cake
8 oz turkey green beans tbsp mac oil
1 large pizza
2 apples
50g whey tbsp mac oil


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 08, 2010, 09:43:55 AM
monday
5:15 am
35 minutes on treadmill
4.0 mph, 12 incline

back and bis/calves this afternoon


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 08, 2010, 02:14:13 PM
monday afternoon
back and bis/calves

wide pullups
2 sets of 15

1 arm dumbell rows
75 x 10
80 x 10
80 x 10

corner tbar rows
3 plates x 10
4 plates x 10
5 plates x 10

vbar pulldowns
180 x 8
200 x 8
200 x 8

dumbell pullovers superset low rope rows
60 x 12 ss stack x 10
60 x 12 ss stack x 10

wide pullups
2 x 15

bis
machine preacher curls
3 x 6

standing cable curls
3 x 8

cable wrist curls superset seated calf
5 x 15 ss 5 x 10

cable reverse wrist curls
5 x 15

diet
50g milk egg powder tbsp mac oil
8 oz turkey green bean tbsp mac oil
50g whey tbsp mac oil
8 oz turkey 1 cup brown rice pasta 1 apple
workout
50g whey 30g waxy maize
6 omega egg w spinnach
8 oz turkey green bean tbsp mac oil


Title: Re: Naturalwonder83 training Log
Post by: Tito24 on February 08, 2010, 04:01:13 PM
I Just put on a fresh XXXl teashirt...right from the dryer, it's still warm.. I'm snacking on cashews while i read this great workout log.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 08, 2010, 04:03:39 PM
I Just put on a fresh XXXl teashirt...right from the dryer, it's still warm.. I'm snacking on cashews while i read this great workout log.
oh hell yeah


Title: Re: Naturalwonder83 training Log
Post by: Tito24 on February 08, 2010, 04:21:28 PM
oh hell yeah

Then i put on some heavy metal music...My wife came into the living room, i told her to shut up, and put her in a wrestling move, I think it was the camel clutch...She tapped out, at least screamed stop very loud. I guess i'll add another submission to my MMA record..Then,  I pile drove her into the couch 2 times..I was going to super-plex her. However, i think i may have really hurt her with the first pile driver. What sucks is that she has't cooked dinner and has been locked in our bedroom for the last 20 minutes or so..



Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 08, 2010, 04:27:59 PM
Then i put on some heavy metal music...My wife came into the living room, i told her to shut up, and put her in a wrestling move, I think it was the camel clutch...She tapped out, at least screamed stop very loud. I guess i'll add another submission to my MMA record..Then,  I pile drove her into the couch 2 times..I was going to super-plex her. However, i think i may have really hurt her with the first pile driver. What sucks is that she has't cooked dinner and has been locked in our bedroom for the last 20 minutes or so..


wow! is this nornal w married couples? i cant wait to get married so i can have adventures too


Title: Re: Naturalwonder83 training Log
Post by: Tito24 on February 08, 2010, 04:40:13 PM
wow! is this nornal w married couples? i cant wait to get married so i can have adventures too

No, not really...


However, she didn't cook dinner or anything..I think i really hurt her, and she's really mad at me..


But hey is it really my fault, for executing wrestling moves with such precision. ;D



Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 08, 2010, 04:54:58 PM
No, not really...


However, she didn't cook dinner or anything..I think i really hurt her, and she's really mad at me..


But hey is it really my fault, for executing wrestling moves with such precision. ;D


tell her gene hopes shes ok


Title: Re: Naturalwonder83 training Log
Post by: Tito24 on February 08, 2010, 05:16:54 PM
tell her gene hopes shes ok


I told her that Big gene from getBig hopes you fine, and she said to go fuck myself, and to get used to it.. :'(

I was really tired i had to heat a bowl of cunky soup.... :-\



Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 08, 2010, 06:06:17 PM

I told her that Big gene from getBig hopes you fine, and she said to go fuck myself, and to get used to it.. :'(

I was really tired i had to heat a bowl of cunky soup.... :-\


im sorry this all happened


Title: Re: Naturalwonder83 training Log
Post by: chaos on February 08, 2010, 07:06:20 PM
monday afternoon
back and bis/calves

wide pullups
2 sets of 15

1 arm dumbell rows
75 x 10
80 x 10
80 x 10

corner tbar rows
3 plates x 10
4 plates x 10
5 plates x 10

vbar pulldowns
180 x 8
200 x 8
200 x 8

dumbell pullovers superset low rope rows
60 x 12 ss stack x 10
60 x 12 ss stack x 10

wide pullups
2 x 15

bis
machine preacher curls
3 x 6

standing cable curls
3 x 8

cable wrist curls superset seated calf
5 x 15 ss 5 x 10

cable reverse wrist curls
5 x 15

I noticed some of your exercises are really weak while others for the same muscle group are strong, why? Are these numbers accurate or are some of them just your warm ups?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 09, 2010, 06:23:17 AM



tuesday:
7:15 am
cardio n abs

25 minutes
1 min at 3 mph, 1 min at 9.8 mph...repeated back n forth for 10 intervals

abs
incline bench reverse crunch superset stabilty ball crunch
2 x 20 ss 2 x20

incline plank oblique crosses
2 x 20


I noticed some of your exercises are really weak while others for the same muscle group are strong, why? Are these numbers accurate or are some of them just your warm ups?
lately i seem to be incorporating heavy and light into the same workout...and my body seems to be responding well...like today im gonna train chest delts tris and i feel like going heavy so i think all sets are gonna be challenging for me
even though i went light in some sets in last workout...like the db rows...my back was really feeling the weight and i was getting a great contraction...i dunno how this will work out in the long run, but i left the gym feeling satisfied and pumped


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 09, 2010, 04:23:44 PM
tuesday
chest delts traps tris


incline dumbell press
90 x 10
90 x 10

flat dumbell floor press
90 x 10
90 x 10

seated dumbell overhead press superset side laterals
80 x 6 ss 30 x 10
80 x 6 ss 30 x 10
80 x 6 ss 30 x 10

bosu/med ball tripod pushups superset cable crossovers
10 per arm ss 40 x 15
10 per arm ss 50 x 15
10 per arm ss 70 x 15

dumbell shrugs superset rope face pulls
100 x 12 ss 60 x 12
100 x 12 ss 80 x 12

dips
bodyweight x 10
+45 x 8
+90 x 8
+100 x 6

vbar pushdowns
80 x 10
stack x 10
stack x 10

dive bomber pushups
bodyweight x 20

diet
50g milk egg powder tbsp mac oil
6 omega egg w spinnach
8 oz turkey green bean tbsp mac oil
8 oz turkey green bean tbsp mac oil
50g milk egg powder 1 cup oats
train
50g whey 30g waxy maize
8 oz turkey green bean tbsp mac oil


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 10, 2010, 05:10:35 PM
rest day

diet
1)50g milk egg powder 1tbsp mac oil
2)6 omega egg w spinnach
3-5)8 oz turkey green bean tbsp mac oil
6)50g whey 2tbsp natural pb


Title: Re: Naturalwonder83 training Log
Post by: dyslexic on February 10, 2010, 10:13:24 PM
Pics?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 11, 2010, 03:22:49 PM
Pics?
ill try and find one a bit later
i need more recent ones


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 11, 2010, 03:31:47 PM
thursday
full body

40lb kettle bell lunges/40lb kettlebell ab standups and overhead press/30lb med ball russian twist/burpees into box jumps
30 steps/15 standups and presses/30 russ twists/15 burpee box jumps

********REPEAT 3 MORE TIMES

spiderman walks/val slide oblique knee tucks/pullups/78lb kettlebell swings/50lb kettlebell curls/superplank on bosu ball
30 steps/20 val slides/12 pullups/15 swings/10 curls/15 supers

****************REPEAT 3 MORE TIMES

rope climbs/30lb med ball vups/plyo pushups/bench dips/pike close grip pushups/50lb renegade rows/val slide tripod extensions
to the top and down/20 v ups/12 plyos/20 dips/8 pikes/10 renegades/4 tripods

*****************REPEAT 2 MORE TIMES


DIET
6 omega egg w spinnach
50g milk egg powder 1/2 cup oats cup blueberries
workout
50g whey 30g waxy mazie
8 oz turkey green bean tbsp mac oil
8 oz turkey green bean tbsp mac oil
50g whey tbsp mac oil
8 oz turkey green bean 2tbsdp natural pb


Title: Re: Naturalwonder83 training Log
Post by: Purple Aki on February 12, 2010, 10:08:08 AM
thursday
full body

40lb kettle bell lunges/40lb kettlebell ab standups and overhead press/30lb med ball russian twist/burpees into box jumps
30 steps/15 standups and presses/30 russ twists/15 burpee box jumps

********REPEAT 3 MORE TIMES

spiderman walks/val slide oblique knee tucks/pullups/78lb kettlebell swings/50lb kettlebell curls/superplank on bosu ball
30 steps/20 val slides/12 pullups/15 swings/10 curls/15 supers

****************REPEAT 3 MORE TIMES

rope climbs/30lb med ball vups/plyo pushups/bench dips/pike close grip pushups/50lb renegade rows/val slide tripod extensions
to the top and down/20 v ups/12 plyos/20 dips/8 pikes/10 renegades/4 tripods

*****************REPEAT 2 MORE TIMES


DIET
6 omega egg w spinnach
50g milk egg powder 1/2 cup oats cup blueberries
workout
50g whey 30g waxy mazie
8 oz turkey green bean tbsp mac oil
8 oz turkey green bean tbsp mac oil
50g whey tbsp mac oil
8 oz turkey green bean 2tbsdp natural pb

That is a very ninja workout, NW. Do you compete in any sports?

Also, how tall are the ropes in your gym?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 12, 2010, 05:14:40 PM
That is a very ninja workout, NW. Do you compete in any sports?

Also, how tall are the ropes in your gym?
i do kickboxing/martial arts
the ceiling is pretty low in the gym so the ropes arent that tall-still fun though to climb



_______________
Friday
5:15 am
35 mins on treadmill
4.0 mph 12 incline

diet today
50g milk egg powder tbsp mac oil
8 oz turkey gree bean tbsp mac oil
same as above
same as above
50g milk egg powder tbsp mac oil
6 omega egg w spinnach
8 oz turkeyspinnach 2tbsp nat pb


Title: Re: Naturalwonder83 training Log
Post by: MJK on February 12, 2010, 08:40:02 PM
Sorry, but you will never look like a BB eating turkey and green beans 4x's a day. A swimmer yes a BB never.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 13, 2010, 07:12:17 AM
Sorry, but you will never look like a BB eating turkey and green beans 4x's a day. A swimmer yes a BB never.
lol
i dont want to look like a bodybuilder
i eat clean like that because
1)to keep my face clear
2)to save money
my weight is 185 and i feel strong each workout , healthy, and im happy


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 13, 2010, 03:38:38 PM
Saturday
Legs

Stabilty Ball Hamstring Curls
4 x 15

Leg Press
1 plate per side x 20
2 plate per side x 20
4 pps x 20
5 pps x 20
6 pps x 20
6 pps x 20

Stiff Leg deads
135 x 10
185 x 10
225 x 10
225 x 10

Bulgarian Split Squats(foot up on bench behind)
30s x 10 per leg
40s x 10 per leg
40s x 10 per leg

Seated Leg Curl
140 x 10
160 x 10
190 x 10
190 x 10

Abductor Machine siperset Adductor Machine
260 x 10 ss 260 x 10
stack x 10 ss 270 x 10
stack x 10 ss 270 x 10

Single Leg Incline Plank Reverse Leg Extensions ss Glute Ham Bridge\
bodyweight
2 x 10 per leg ss 2 x 20

Single Leg Wall Sit
1.5 mins...10 secs per leg

Abs
Incline bench reverse crunch ss ball crunches
3 x 10 ss 3 x10

Med ball russ twist ss plank
2 x 20 ss 2 x 1 min

diet

20 egg whites cup oats 1 apple
50g whey 30g waxy maize
8 oz turkey green bean tbsp mac oil
same above
50g milk egg powder tbsp mac oil
6 omega egg w spinnach


Title: Re: Naturalwonder83 training Log
Post by: MJK on February 13, 2010, 07:49:06 PM
lol
i dont want to look like a bodybuilder
i eat clean like that because
1)to keep my face clear
2)to save money
my weight is 185 and i feel strong each workout , healthy, and im happy
ok, if thats your goal you are gtg.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 13, 2010, 07:53:04 PM
ok, if thats your goal you are gtg.
i spent so many years eating tons and trying to gain size...just focusing on a number..i got up to around 230 at 1 point-i was big, but felt so unhealthy. I hope overtime to get up to maybe 190...but for now my body seems to prefer my lower weight-no knee pain, no back pain etc
im hoping to take the firemans test in april so i wanna be in good shape for that


Title: Re: Naturalwonder83 training Log
Post by: MJK on February 13, 2010, 08:47:17 PM
i spent so many years eating tons and trying to gain size...just focusing on a number..i got up to around 230 at 1 point-i was big, but felt so unhealthy. I hope overtime to get up to maybe 190...but for now my body seems to prefer my lower weight-no knee pain, no back pain etc
im hoping to take the firemans test in april so i wanna be in good shape for that
cool, have a friend who has been on for 5 yrs and makes 80,000, loves the hours. Very competitive and hard to get hired here in the SE.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 14, 2010, 06:00:26 AM
cool, have a friend who has been on for 5 yrs and makes 80,000, loves the hours. Very competitive and hard to get hired here in the SE.
its gonna be competitive here too i bet-i think theres gonna be a couple thousand taking the test


___________________
Sunday
7 am
about 25 minutes on treadmill
1 min @ 3 mph, 1 min @ 9.9 mph...repeated back and forth for 10 intervals
1 min @ 3mph, 1 min @ 10.3 mph...repeated back and forth for 2 intervals

diet today
50g milk egg powder tbsp mac oil
6 omega egg w spinnach
8 oz turkey green bean tbsp mac oil
same as above
50g milk egg powder tbsp mac oil
8oz turkey green bean tbsp mac oil


Title: Re: Naturalwonder83 training Log
Post by: Purple Aki on February 14, 2010, 06:07:59 AM
i do kickboxing/martial arts
the ceiling is pretty low in the gym so the ropes arent that tall-still fun though to climb


Ropes are great. I find they're good for biceps and traps, esp weighted climbs.

It's interesting to see how little carbs you take in most days, considering the type of phys you do. I've recently started lowering carbs after years of eating loads of pasta etc (because I was told you needed to if you were doing lots of running/weight circuits/endurance type phys) and I've not noticed any real dip in performance, in fact I feel more energetic most of the time.

Do you find you have consistent energy levels or do you cycle carbs depending on what you are doing that day?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 14, 2010, 06:42:40 AM
Ropes are great. I find they're good for biceps and traps, esp weighted climbs.

It's interesting to see how little carbs you take in most days, considering the type of phys you do. I've recently started lowering carbs after years of eating loads of pasta etc (because I was told you needed to if you were doing lots of running/weight circuits/endurance type phys) and I've not noticed any real dip in performance, in fact I feel more energetic most of the time.

Do you find you have consistent energy levels or do you cycle carbs depending on what you are doing that day?
i find my energy is very good throughout the week
the only time i feel a bit weird is the day after my cheat meals
as of now i only eat carbs pre n post workout...and on my cheat meals...i find around 80-100g of carbs on workout days is solid for me

what kind diet do u follow??


Title: Re: Naturalwonder83 training Log
Post by: Purple Aki on February 15, 2010, 06:45:10 AM
i find my energy is very good throughout the week
the only time i feel a bit weird is the day after my cheat meals
as of now i only eat carbs pre n post workout...and on my cheat meals...i find around 80-100g of carbs on workout days is solid for me

what kind diet do u follow??

Up until last December I had to eat what was served in the galley at work - which was pretty much high fat, high carbs, medium protein junk food four times a day.

Since New Year I've been eating more of a "cutting body building" diet - 1g protein per lb of lean body weight (either chicken breast, eggs, white fish or tuna) and a small amount of cabs with each meal (brown rice, oats or baked potato).

I was worried about having enough energy for when I do a long run on a sunday, but it seems OK so far (I think having a cheat meal on a Saturday may be helping this.) Also, I'm losing the flab I put on last year after breaking my leg quite nicely.

I'm going to give your method a go and cut the carbs right back apart from before/after training and with a cheat meal. I'll report back how it goes.



Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 15, 2010, 11:50:42 AM
mon
back bis

underhand chins
slow
4 x 12

1 arm db rows
100 x 10
100 x 10
100 x 10
100 x 10

wide pulldowns
160 x 10
180 x 10
180 x 10

rack deads
135 x 10
225 x 10
315 x 10
365 x 10
365 x 10

db pullovers
80 x 12
80 x 12

stiff arm pushdowns
30 x 12
30 x 12

incline db curls
arms outward
35 x 10
35 x 10
35 x 10

concentration curls
30 x 10
35 x 10
35 x 10

cable wrist curls ss cable reverse curls
4 x 15 ss 4 x 10

cardio
30 mins
9.5 incline
3.8mph

diet
cheat day!
50g milk egg powder tbsp mac oil
8 oz turkey green bean tbsp mac oil
8 oz turkey 1 cup brown rice pasta 1 apple
50g whey 30g waxy maize
bagel w cream cheese
large pizza
pasta alfredo w shrimp, steak, 2 fried banannas
grapes
50g milk egg powder tbsp mac oil


Up until last December I had to eat what was served in the galley at work - which was pretty much high fat, high carbs, medium protein junk food four times a day.

Since New Year I've been eating more of a "cutting body building" diet - 1g protein per lb of lean body weight (either chicken breast, eggs, white fish or tuna) and a small amount of cabs with each meal (brown rice, oats or baked potato).

I was worried about having enough energy for when I do a long run on a sunday, but it seems OK so far (I think having a cheat meal on a Saturday may be helping this.) Also, I'm losing the flab I put on last year after breaking my leg quite nicely.

I'm going to give your method a go and cut the carbs right back apart from before/after training and with a cheat meal. I'll report back how it goes.


i found when i had a lot of good fats w each meal i have tons of energy-just eat as much protein n good fat and veggie per meal as u want-and keep the carbs to pre post work


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 16, 2010, 05:39:43 PM
tuesday
chest and cardio

hammer strength incline press
1 plate per side x 10
2 pps x 10
2 plate+35 per side x 8
3 pps x 4

hammer strength flat press
2pps x 8
2 plate+20 per side x 7
2 plate+30 per side x 3

machine fly superset pushups
3 x 15-8 ss 3 x 10

upward cable crossover superset decline pushups
3 x 12 ss 3 x 12

cardio
30 mins
4.0 mph, 9-15 incline

diet today
50g egg milk powder tbsp mac oil
6 omega egg spinnach
50g milk egg powder tbsp mac oil
8 oz turkey cup brown rice pasta apple
50g whey 30g waxy maize
half of pizza
8 oz turkey green bean tbsp mac oil
----added some pizza in today-was craving it all day and i think my body needed the junk carbs-


Title: Re: Naturalwonder83 training Log
Post by: chaos on February 16, 2010, 08:00:05 PM

----added some pizza in today-was craving it all day and i think my body needed the junk carbs-
Oh NO!!!! Gene I hope you don't get a blemish from all the grease! :o


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 17, 2010, 11:33:10 AM
wed
7 am
cardio
25 mins
1 min 3 mph, 1 min 9.9 mph...for 8 intervals
1 min at 3 mph, 1 min at 10.3 mph for 4 intervals

diet
50g milk egg powder tbsp mac oil
8 oz turkey green bean tbsp mac oil
same
same
50g milk egg powder tbsp mac oil
6 omega egg spinnach

Oh NO!!!! Gene I hope you don't get a blemish from all the grease! :o
i was worried too but so far so good


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 18, 2010, 03:55:51 AM
5:10 am
30 mins on treadmill
11 incline, 4.0 mph


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 18, 2010, 06:19:37 PM
shoulders tris traps

side lateral superset TRX T flies
20 x 12 ss 12 trx
20 x 12 ss 12 trx
20 x 12 ss 12 trx

arnold press superset TRX suspended shoulder/incline press, single leg
60 x 8 ss 10 per side
70 x 8 ss 10 per side
70 x 8 ss 10 per side
70 x 8 ss 10 per side

rear dumbell flies superset TRX Y flies
40 x 7 ss 12 ys
45 x 7 ss 12 ys
50 x 6 ss 12 ys
50 x 5 ss 12 ys

dumbell shrugs superset dumbell upright rows, wide grip
80 x 20 ss 30 x 10
90 x 20 ss 25 x 10
90 x 20 ss 25 x 10

bench dips(feet on stability ball) ss TRX tricep extensions ss overhead rope extensions
3 x 25, 20, 20 ss 3 x 12, 12, 10 ss 3 x 70 x 12, 8, 8

bodyweight skullcrushers on floor
20 reps

50g milk egg powder tbsp mac oil
6 omega egg w spinnach
8 oz turkey green bean tbsp mac oil
50g milk egg powder cup oats, asian pear
50g whey 30g waxy
steamed shrimp w broccoli tbsp mac oil
2 can sardines w green bean tbsp mac oil


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 19, 2010, 04:49:59 AM
friday

6 15 am

25 min on tread
1 min at 3mph 1 min at 9.8-9.9 mph repeated back and forth for 12 intervals

abs
bench knee up ss overhead med ball choppers ss med ball russ twists
3 x 20 ss 3 x 20 ss 3 x 40(20 per side)


Title: Re: Naturalwonder83 training Log
Post by: coltrane on February 19, 2010, 07:43:53 AM
I see you go high rep leg presses.. sets of 20.  Good stuff, right?   The burn is awesome, isn't it?

I think ppl get stuck on the notion of squating and that's it.  I get better results with high rep leg presses... but where the last 5 are super difficult to get.


Title: Re: Naturalwonder83 training Log
Post by: MJK on February 19, 2010, 09:03:32 AM
I see you go high rep leg presses.. sets of 20.  Good stuff, right?   The burn is awesome, isn't it?

I think ppl get stuck on the notion of squating and that's it.  I get better results with high rep leg presses... but where the last 5 are super difficult to get.
I've pulled my hamstring twice doing leg presses, I'm done. I only squat and hack squat now.


Title: Re: Naturalwonder83 training Log
Post by: coltrane on February 19, 2010, 10:06:17 AM
I've pulled my hamstring twice doing leg presses, I'm done. I only squat and hack squat now.

really?   That's interesting.  Maybe the back of the seat was up too high? 


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 19, 2010, 04:04:52 PM
I see you go high rep leg presses.. sets of 20.  Good stuff, right?   The burn is awesome, isn't it?

I think ppl get stuck on the notion of squating and that's it.  I get better results with high rep leg presses... but where the last 5 are super difficult to get.
yeah i like the high rep leg presses...the burn was torturous last time lol

i like varying leg exercises-what ever im in the mood for..but i agree that squats arent the only exercise!


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 19, 2010, 04:05:31 PM
I've pulled my hamstring twice doing leg presses, I'm done. I only squat and hack squat now.
i could def see that happenening! :o :o


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 19, 2010, 04:07:17 PM
friday
diet

50g milk egg powder tbsp mac oil
6 omega egg w spinnach
8 oz turkey green bean tbsp mac
8 oz turkey green bean tbsp mac
50g whey 2tbsp nat pb
6 omega egg w spinnach
50g whey tbsp mac


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 20, 2010, 06:28:20 PM
Sat
Legs

TRX deep squats superset TRX single leg squats(glutes to heel)
3 x 15 ss 3 x 12 per leg

TRX deep squats superset TRX single leg jump squats(glutes to heel at bottom)
3 x 15 ss 3 x 10 per leg

TRX reverse lunge(back foot doesnt touch floor) superset TRX jumping scissor lunges
4 x 12 per leg ss 4 x 12

TRX sprinter squats superset TRX sprinter jump squats superset TRX travel hops
2 x 15 ss 2 x 12 ss 2 x 10

TRX single leg sprinter squats superset TRX single leg sprinter jump squats superset TRX single leg travel hops
2 x 12 per leg ss 2 x 12 per leg ss 2 x 12 per leg

Barbell deep front squats superset TRX hamstring curls superset TRX glute bridges
185 x 15 ss 15 ham curls ss 12 bridges
195 x 15 ss 15 ham curls ss 12 bridges
205 x 12 ss 15 ham curls ss 12 bridges

Romanian Barbell Deads
185lbs
3 x 15

diet today
50g milk egg powder tbsp mac oil
15 egg whites, cup oats, apple
50g whey 30g waxy maize
8 oz turkey green bean tbsp mac oil
same
broiled sole w broccoli tbsp mac oil
50g whey tbsp mac oil


Title: Re: Naturalwonder83 training Log
Post by: MJK on February 20, 2010, 10:01:32 PM
Damn Geno i'd get real sick of your diet real quick. Don't know how you do it.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 21, 2010, 02:13:34 PM

Back/bis/abs

corn cob pullups
8
wide pullups
12
corn cob pullups
6
wide pullups
12

hammer strength 1 arm iso rows
2 pps x 10
3 pps x 10
4 pps x 10
4 pps x 10

underhand 2 arm dumbell rows
55s x 10
75x 10
80s x 10
80s x 10

dumbell pullovers
85 x 12
90 x 12
90 x 12

underhand pulldowns
150 x 10
180 x 10
180 x 10

incline dumbell curls, outward arms
40 x 10
40 x 10

2 arm high cable curls
40 x 12
50 x 12

cable wrist curls ss cable reverse curls
3 x 15 ss 3 x 12

incline bench reverse crunch
2 x 15
ab standups
2 x 15
med ball russ twist
2 x 20 per side

diet
50g whey tbsp mac oil
8 oz turkey spinnach tbsp mac oil
15 egg whites cup oats apple
50g whey 30g waxy maize
6 omega egg spinnach
50g milk egg powder 2tbsp nat pb



Damn Geno i'd get real sick of your diet real quick. Don't know how you do it.
gotta have clear skin


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 22, 2010, 04:02:19 AM
5:30 am
cardio
9 intervals of 1 min at 3 mph, 1 min at 9.9 mph
2 intervals of 1 min at 3mph, 1 min at 10.4 mph


Title: Re: Naturalwonder83 training Log
Post by: Purple Aki on February 22, 2010, 09:54:48 AM
Followed the diet for a week now, and so far so good. Been supplementing with flax seed oil and oats as my only carb source pre/post workout only. Have had tons of energy and ran a good 10 miler yesterday. :)


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 22, 2010, 05:59:13 PM
Followed the diet for a week now, and so far so good. Been supplementing with flax seed oil and oats as my only carb source pre/post workout only. Have had tons of energy and ran a good 10 miler yesterday. :)
nice! dont be afraid to have diff fat sources w each meal, i.e. almonds, peanut butter, advocadoe-i only have mac oil cuz it seems to keep my skin clear
also try out having 1 day a week where u go high carb all day w no fat...i only have a cheat meal cuz a full carb day would make me break out
check out the book TNT DIET...its where i got the diet from

monday night
chest calves

hammer strength incline press

2 plate per side x 10
3 plate per side x 6
3 plate+15 per side x 4
3 plate+15 per side x 4...then 2 drop sets

dips
slow
+45lbs
x 12
x12
x12
x12

cable crossover superset pushups, hands on stability ball, feet up on bench
4 sets of 80 x 12 ss 4 x 10 incline ball pushups

seated calf
5 x 12

rotary calf
5 x 15

1 set of 50 pushups

diet today
50g whey tbsp mac oil
6 omega egg w spinnach
8 oz turkey spinnach tbsp mac oil
50g milk egg powder tbsp mac oil
8 oz turkey cup brown rice pasta apple
50g whey 30g waxy maize
8 oz turkey green bean handful walnuts


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 23, 2010, 06:05:51 PM
rest day

diet today
50g whey tbsp mac oil
6 omega egg w spinnach
8 oz turkey green beans handful walnuts
8 oz turkey green bean tbsp mac oil
50g whey tbsp mac oil
8 oz turkey spinnach tbsp mac oil


Title: Re: Naturalwonder83 training Log
Post by: chaos on February 23, 2010, 08:43:19 PM
rest day

diet today
50g whey tbsp mac oil
6 omega egg w spinnach
8 oz turkey green beans handful walnuts
8 oz turkey green bean tbsp mac oil
50g whey tbsp mac oil
8 oz turkey spinnach tbsp mac oil
Gene, just wondering why you only post your breakfast, why not post all meals throught the day?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 24, 2010, 05:41:32 PM


wed
5:00 am cardio
25 mins
8 intervals of 9.9 mph for 1 min, then 3 mph for 1 min
3 intervals of 10.4 mph for 1 min, then 3 mph for 1 min

diet
cheat day!!!
50g milk egg powder tbsp mac oil
8 oz turkey green bean handful walnuts
8 oz turkey g beans tbsp mac oil
8 oz turkey g beans tbsp mac oil
50g whey tbsp mac oil
7 slices pizza
50g whey tbsp mac oil


Gene, just wondering why you only post your breakfast, why not post all meals throught the day?
thats why this man is my life coach...cuz he tells it like it fucking is


Title: Re: Naturalwonder83 training Log
Post by: chaos on February 24, 2010, 05:50:46 PM


thats why this man is my life coach...cuz he tells it like it fucking is
;D

You gotta be in single digit bodyfat with a diet like that, geez, I think Haitians are eating more than you.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 24, 2010, 05:57:30 PM
;D

You gotta be in single digit bodyfat with a diet like that, geez, I think Haitians are eating more than you.
it seems to be maintaining my weight...right down to the decimal on the scale

im right now below 7% bodyfat...i know i should prob eat more but the way i look at it-im strong in the gym each time, i have energy all day, and im not looking to ever be aprofessional....


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 25, 2010, 06:28:06 PM
thursday
full body

warm up: squats x 20 reps/planks x 30 secs/pushups x 20 reps/v ups x 20 reps...repeated for 4 circuits, no rest in between


circuit#1
kettlebell suitcase squats/kettlebell walking lunges/burpees into pullup onto monkey bars/monkey bars/straight leg situps
130lbs x 15/30 steps with 40lb kettlebells/12 burpee pullups/down n back on monkey bars/15 straight leg sit ups

^^^^^^^^^^^^^^^^^^^^^repeat 3 more times...no rest in between exercises, 30 secs rest in between circuits

circuit#2
incline dumbell press/rope chops/rope slams/trx rows/trx jack knife/trx mountain climbers/trx plank
65 x 20/30 secs chops/30 secs slams/12 trx rows/15 trx jacks/15 trx climbers/30 secs trx plank


^^^^^^^^^^^^^^^^^^^^^^^^^repeat 3 more times...no rest in between exercises, 30 secs rest in between circuits

burpee into barbell clean and press
95lbs x 15

diet
50g milk egg [powder, 1 apple
30g waxy maize 50g whey
8 oz turkey green bean tbsp mac oil
same^
same^
50g whey tbsp mac oil
6 omega egg w spinnach


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 26, 2010, 03:56:13 AM
snowed in!!!!!!!

5:30 am
so i did a plyometric cardio and ab routine

diet today:
50g whey tbsp mac oil
6 omega egg w spinnach
8 oz turkey green beans handful walnuts
8 oz turkey green bean tbsp mac oil
8 oz salmon w spinnach tomatoes and red onion
50g whey 2tbsp nat pb


Title: Re: Naturalwonder83 training Log
Post by: Purple Aki on February 26, 2010, 07:23:07 AM
nice! dont be afraid to have diff fat sources w each meal, i.e. almonds, peanut butter, advocadoe-i only have mac oil cuz it seems to keep my skin clear
also try out having 1 day a week where u go high carb all day w no fat...i only have a cheat meal cuz a full carb day would make me break out
check out the book TNT DIET...its where i got the diet from


Cheers. Just found a ton of stuff about it on the Menshealth forum - they have a whole sub forum on it .


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 26, 2010, 07:44:47 AM
Cheers. Just found a ton of stuff about it on the Menshealth forum - they have a whole sub forum on it .
they do??? do u have a link?!


Title: Re: Naturalwonder83 training Log
Post by: Purple Aki on February 26, 2010, 07:59:04 AM
http://forums.menshealth.com/eve/forums/a/frm/f/1991017124 (http://forums.menshealth.com/eve/forums/a/frm/f/1991017124)


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 26, 2010, 05:45:01 PM
http://forums.menshealth.com/eve/forums/a/frm/f/1991017124 (http://forums.menshealth.com/eve/forums/a/frm/f/1991017124)
thanks!


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 27, 2010, 05:37:23 PM
sat
5:30 am
jogging at the track...35 minutes

diet today
6 omega eggs w spinnach
50g whey tbsp mac oil
6 omega eggs w spinnach
8 oz turkey green bean tbsp mac oil
8 oz turkey green bean tbsp mac oil
50g milk egg powder 2tbsp nat pb


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 28, 2010, 06:17:48 AM
sunday
7 am
cardio and abs

25 minutes hiit on treadmill

abs:
bench knee ups x 25 reps
bicycles, no hands support x 25 reps
open hands frog crunch x 25 reps
pulse ups x 25 reps
straight leg into v ups x 25 reps
pause scissors x 25 reps
open leg toe touches x 25 reps
oblique crunches x 25 reps
hip rock and raise x 25 reps
single leg climbs x 25 reps per leg
russian twist x 40 reps


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 28, 2010, 06:46:23 PM
diet today

50g whey tbsp mac oil
6 extra lg omgea eggs w spinnach
8 oz turkey green bean tbsp mac
8 oz turkey green bean tbsp mac
8 oz turkey green bean handful almonds
50g milk egg powder 2tbsp nat pb

i took fri sat and sun off from weights...body feels rested and i look 4ward to lifting tommorow...i think i was a bit over trained last week

sunday
7 am
cardio and abs

25 minutes hiit on treadmill

abs:
bench knee ups x 25 reps
bicycles, no hands support x 25 reps
open hands frog crunch x 25 reps
pulse ups x 25 reps
straight leg into v ups x 25 reps
pause scissors x 25 reps
open leg toe touches x 25 reps
oblique crunches x 25 reps
hip rock and raise x 25 reps
single leg climbs x 25 reps per leg
russian twist x 40 reps


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 01, 2010, 04:04:37 AM
monday
5:15 am
cardio
35 mins on treadmill...12 incline, 3.5 mph

back bis later today


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 01, 2010, 04:21:11 PM
back and bis


wide pullups
4 sets of 10

rack deads
135 x 10
225 x 10
315 x 8
385 x 8
405 x 10

pulldowns w bicycle handle
130 x 10
160 x 10
150 x 10
150 x 10

chest supported tbar rows
3 plates x 8
3 plates x 8
3 plates x 8

behind the back lat pulldown
140 x 10
150 x 10
150 x 10

bis:
incline dumbell curls, arms outward
45 x 5
45 x 4
45 x 4

cable curls
150 x 12
180 x 8
200 x 8...then 3 drop sets

forearms
single arms wrist curls...4 x 12 per hand

reverse cable curls...4 x 10...triple drop set on last set

diet today
50g whey tbsp mac oil
6 jumbo omega egg w spinnach
8 oz turkey green bean tbsp mac oil
8 oz turkey spinnach tbsp mac oil
8 oz turkey, cup brown rice pasta, 1 apple
50g whey 30g waxy maize
6 omega egg w spinnach and tomatoes
50g milk egg powder 2 tbsp nat pb


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 02, 2010, 04:41:42 PM
tuesday
chest delts tris

side laterals -palms outward
25 x 12
25 x 12
25 x 12

incline smith machine press
135 x 10
185 x 10
225 x 10
275 x 6

standing 1 arm shoulder press
50 x 8
60 x 8
75 x 6 drop to 40 x 8 drop to 30 x 10

flat dumbell press
90 x 8
90 x 8
90 x 8

rope face pull superset trx incline shoulder press superset tripod pushups(1 foot on bosu, 1 foot in air, 1 hand on med ball, 1 hand on bench)
50 x 12/12 per side/10 tripod per side
80 x 12/12 per side/10 tripod per side

trx atomic pushups
15
15

tris:
overhead rope ext
60 x 10
80 x 8
90 x 8


trx tricep ext superset incline bench kickbacks
10 trx ss 20 x 15
10 trx ss 25 x 15

diet
50g milk egg whey powder 2tbsp nat pb
8 oz turkey green bean tbsp mac
8 oz turk green bean tbsp mac
8 oz turk 1.5 cup brown rice pasta 2 plums
50g whey 30g waxy
6 omega egg w spinnach


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 03, 2010, 06:11:25 PM
wed
5:05 am
25 mins hiit on tread

diet
50g milk egg powder tbsp mac
8 oz turkey green bean tbsp mac oil
same
same
same
50g whey tbsp mac oil
6 omega egg w spinnach


Title: Re: Naturalwonder83 training Log
Post by: MJK on March 03, 2010, 06:40:40 PM
wed
5:05 am
25 mins hiit on tread

diet
50g milk egg powder tbsp mac
8 oz turkey green bean tbsp mac oil
same
same
same
50g whey tbsp mac oil
6 omega egg w spinnach
5:05 a.m. haven't seen that time of day in forever, yuck.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 03, 2010, 07:05:06 PM
5:05 a.m. haven't seen that time of day in forever, yuck.
I USED TO HATE GETTING UP EARLY
now i love it and am up by 4 45 am during the week :P


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 04, 2010, 04:17:58 AM
6 am
thought i was going to a training workshop-it ended up being an hour cardio/strength/agility workout


legs and calves and core tonight


went and bought some under armour shirts yesterday
i wore the heat gear tshirt this morning and the gym was very hot but i stayed cool and very comfortable
also bought the nike free 7.0...felt great training in them


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 04, 2010, 05:40:08 PM
legs and core

smith machine close stance squats-pause at bottom of each rep
135 x 10
185 x 10
195 x 8
225 x 6
225 x 6

stiff leg deads
135 x 15
185 x 15
225 x 15
275 x 15
275 x 15

bulgarian split squats w/ 1 foot on bench behind
+50lbs per hand x 8 per leg
+50lbs per hand x 8 per leg
+50lbs per hand x 8 per leg

seated leg curls
150 x 10
170 x 10
200 x 8
200 x 8...drop to 140 x 8...drop to 100 x 8

adductor machine
170 x 12
190 x 12
220 x 12
260 x 12
260 x 12

abductor machine
170 x 12
190 x 12
220 x 12
260 x 12
260 x 12

trx hip glute bridge superset single leg wall sits
10 trx ss 1.5 mins...10 secs per leg
10 trx ss 1.5 mins...10 secs per leg
10 trx ss 1.5 mins...10 secs per leg

core
hanging wipers ss med ball slams ss trx jacknives
3 sets of 15 per side/30 secs/15 trx jacks

diet
6 omega egg w green bean
6 omega egg w green bean
50g milk egg powder tbsp mac oil
8 oz turkey 1 cup brown rice pasta 2 kiwi 1 apple
50g whey 30g waxy maize
8 oz turkey w spinnach
50g whey tbsp mac oil


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 05, 2010, 04:01:27 PM
fri
5 am
35 mins on tread-11 incline, 3.7 mph

diet
50g whey tbsp mac oil
8 oz turkey green bean tbsp mac oil
same
same
50g milk egg powder tbsp mac oil
6 omega egg w spinnach


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 07, 2010, 06:16:24 AM
yesterday
Sat
cheat day-no exercise-just rest

egg white omlette w/ 1 cup oats
5 oz turkey 1 cup brown rice pasta
pumpkin pie protein powder pudding...1/4 cup pumpkin, 50g milk whey egg powder, spices
some bread, then 4 pieces pizza
ihop blueberry pancakes w egg white omlette
5 pieces pizza
mashed potatoes, baked beans and turkey kilbasa, broccoli, 5 peanut butter chocolate cupcakes
50g whey tbsp mac oil


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 07, 2010, 04:00:19 PM
sunday morning i did  strength agility/stretching work for about and hour and half

diet today
12 egg whites w 3/4 cup oatmeal
60g whey w 1 apple
8 oz turkey green bean tbsp mac oil
8 oz turkey green bean tbsp mac oil
8 oz salmon w spinnach, 7 brazil nuts
6 omega eggs w spinnach


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 08, 2010, 10:12:15 AM
monday
7 am
25 mins hiit

gonna workout later in afternoon i think


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 08, 2010, 02:26:53 PM
monday
7 am
25 mins hiit

gonna workout later in afternoon i think

monday afternoon-full body

warm up:
trx single leg squat/trx rows/super plank pushup combo
12 per leg/12/12
repeat 2 more times

circuit#1
spiderman walks w superband around waist/burpees w superband around waist/plyo pushups on med ball/seated med ball slams
15 / 15/ 12/ 12 per side
*********REPEAT 3 MORE TIMES...30 SECS REST IN BETWEEN CIRCUITS...NO REST IN BETWEEN EXERCISES

circuit#2
single arm dumbell snatches...1 ascending set...1 minute time limit
2 reps per arm, no rest in between arms
40 x 4...go right to 50 x 4...go right to 60 x 4...go right to 70 x 4
****REPEAT 1 MORE TIME

circuit#3
pullups/dips/giant rope jumping jack/giant rope chops/rolling plank on med ball
12/12/30 secs/30 secs/15
********REPEAT 2 MORE TIMES

DIET
50g milk egg whey powder tbsp mac oil
6 omega egg w 5 egg whites spinnach
8 oz turkey spinnach handful of hazlenuts and walnuts
8 oz turkey 1 cup brown rice pasta w blueberries
50g whey 30g waxy maize
8 oz salmon w green bean handful brazil nuts
50g whey 2tbsp almond butter


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 09, 2010, 03:41:30 PM
tuesday
5:30 am
40 minute jog on the local track

diet:
6 omega eggs w 5 whites w spinnach
8 oz turkey green beans handful brazil nuts
8 oz turkey green beans handful hazlenuts
8 oz turkey green beans handful walnuts
50g whey tbsp mac oil
8 oz salmon w broccoli, handful pumpkin seeds
50g milk egg whey powder 2tbsp almond butter


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 11, 2010, 03:52:29 PM
wednesday
5 am
25 mins hiit

wednesday pm
1 hour of trx total body training

diet
50g whey tbsp mac oil
6 omega eggs w spinnach
8 oz turkey green beans 9 brazil nuts
8 oz turkey green beans handful walnuts
8 oz salmon green beans handful pumpkin seeds
50g milk egg whey powder, 3/4 cup oats w berries
50g whey w 1 apple post workout
2 cans sardines w green beans 2tbsp almond butter

thursday
rest day
6 omega egg w 5 whites w spinnach
8 oz turkey green beans 9 brazil nuts
8 oz turkey green beans handful pumpkin seeds
50g whey tbsp mac oil
8 oz salmon spinnach tomatoes handful walnuts
50g milk egg whey powder 2tbsp lamond butter


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 12, 2010, 04:39:55 PM
friday
5 am-25 mins hiit cardio on treadmill

friday afternoon

upper body

standing strict military press
135 x 4
135 x 4
135 x 4

incline barbell press
225 x 6
235 x 5
235 x 5

wide pullups x 15 reps
hammer chins x 15 reps
narrow grip pullups x 15 reps

standing dumbell curls strict
30 x 10
35 x 10
35 x 10
superset
dumbell skullcrushers
30 x 12
30 x 12
30 x 12

decline bench dumbell hammer curls
35 x 10
40 x 10
40 x 10

good workout
1st time just trying upper body

gonna do this same workout on monday w diff exercises

lower body is tommorow

diet today
6 omega egg w spinnach
8 oz turk green bean 9 brazil nuts
8 oz turk g beans handful pumpkin seeds
8 oz turk g beans handful hazlenuts
50 milk egg whey powder 3/4 cup oats w berries
50g whey 30g waxy maize
8 oz salmon green beans 2tbsp almond butter


Title: Re: Naturalwonder83 training Log
Post by: Purple Aki on March 13, 2010, 07:14:21 AM
NW83, this TNT diet seems to going rather well. I think I might be attaining "epic leans" by about the end of april/begininng of May.

I don't know if you've done these before, but they are an awesome addition to an all body workout (A bit of a gay name, though.):

http://www.youtube.com/watch?v=gczI5sINn9U


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 17, 2010, 04:38:46 PM

cool-im glad to hear the diet is going well for u purple
 thanks 4 the vid too

Saturday
I did legs

dumbell step ups
50s in each hand x 10 per leg
60s in each hand x 10 per leg
65s in each hand x 10 per leg
75s in each hand x 10 per leg
75s in each hand x 10 per leg

barbell stiff leg deads
135 x 12
185 x 12
225 x 12
295 x 12
315 x 12
315 x 12

single leg press
2 plates per side x 12 per leg
2pps x 15 per leg
2pps x 20 per leg
2pps x 25 per leg

trx hamstring curl superset trx glute ham bridges
3 sets of 15 ss 15

single leg reverse plank leg extension
2 sets of 12 per leg

sunday morning 6 am...30 min jog outside

monday morning 6 am
25 mins plyo cardio workout

Monday
chest back
flat db press
90 x 8
95 x 6
95 x 6

pulldowns
160 x 10
180 x 10
180 x 10

high incline db press
90 x 6
95 x 6
95 x 6

1 arm db rows
100 x 12 per arm
100 x 12 per arm

db pullovers superset low rope cable rows
95 x 12 ss stack x 15
95 x 12 ss stack x 15

pushups w hands on stabilty ball, feet on bench superset pec deck
3 sets of 20 ss 220 x 10

tuesday
6 am
30 min jog outside

wed
today
full body trx training

diet was same all the days
sat was a high carb day w some pizza for dinner


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 18, 2010, 03:32:56 PM
thursday
6 am
25 mins hiit on treadmill

50g whey tbsp mac oil
6 omega egg w spinnach
8 oz turkey green beans 7 brazil nuts
8 oz turkey green beans handful hazlenuts
8 oz salmon w spinnach handful pumpkin seeds
50g milk egg whey 2tbsp nat pb


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 19, 2010, 11:45:27 AM
friday
full body

burpee into 50lb sandbag toss/dips/cross arm chin ups
15 burpee bag tosses/12 dips/12 cross arm chins
20 burpee bag tosses/12 dips/12 cross arm chins
25 burpee bag tosses/12 dips/12 cross arm chins

kettlebell squat clean squat combo/dumbell renegade rows/lying supermans w retraction/plank
60lb x 10/35lbs x 8 per side/15 supermans/30 secs plank
****repeat 2 more times^^^^

weighted sled pushes/30lb med ball slam, burpee, high lateral jump, 30lbs med ball wall slam/burpee, repeat combo/sprint
230lbs x 2 laps/slam burpee jump sequence x 10 per side/sprint
230lbs x 4 laps/slam burpee jump sequence x 10 per side/sprint
230lbs x 6 laps/slam burpee jump sequwnce x 10 per side/sprint

diet
40g milk egg whey, cup blueberries, 1/2 cup oats
train
10 oz turkey cup brown rice pasta
10 oz turk green bean 7 brazil nuts
50g whey tbsp mac oil
6 omega egg 5 whites w spinnach
8 oz salmon handful pumpkin seeds broccoli
40g milk egg whey 2tbsp nat pb


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 21, 2010, 02:32:21 PM
sat
7 am
30 min hard run through the streets

afternoon
delts arms

standing 1 arm dumbell press
50 x 12 per arm
50 x 12 per arm
50 x 12 per arm
50 x 12 per arm

standing strict military press
135 x 5
135 x 5
135 x 5
135 x 3

side lateral raises superset rope face pulls
30 x 12 ss 50 x 12
30 x 12 ss 70 x 12
30 x 12 ss 70 x 12

smith machine behind back shrugs
225 x 12
225 x 12
225 x 12

preacher curls superset dumbell skullcrushers
75 x 10 ss 30 x 10
85 x 10 ss 35 x 8
85 x 10 ss 35 x 8
85 x 10 ss 35 x 6

rope pushdowns superset 1 arm cable curls
80 x 12 ss 30 x12
100 x 12 ss 30 x 12
100 x 12 ss 30 x 12

reverse barbell curls
3 x 10

cable wrist curls
3 x 12

Sunday
legs abs

lower back felt tweeked-slept on it the wrong way so i went light just to be safe-still had a good workout
front barbell squats-non locking
95 x 25
95 x 25
95 x 25
95 x 25

glute ham raises
bodyweight
4 sets of 12

walking dumbell lunges
+30lbs per hand
30 steps
30 steps
30 steps
30 steps

seated hamstring curls
100 x 15
100 x 20
100 x 25
100 x 25

bench knee ups
3 x 15

overhead med ball choppers
3 x 15

hanging wipers
3 x 15

same diet as usual


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 22, 2010, 05:23:50 PM
took today off to rest

60g milk egg whey powder tbsp mac oil
8 oz turk green bean 7 brazil nuts
8 oz turk green bean handful hazlenuts
6 omega egg w spinnach
60g whey tbsp mac oil
2 can sardines handful pumpkin seeds green beans


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 24, 2010, 04:49:26 PM
Tuesday
Full body

inverted rows/ladder drills/trx rollouts/bosu ball explosive triple tap pushups
20 inverted rows/ 1 minute on ladder/15 trx rollouts /10 bosus
^^^^^^^^^^^^repeat 3 more times

70lb kettlebell squat and cleans/ 70lb kettlebell figure 8s/ burpee super plank combo/ swiss ball jacknives
10 kettlebell squat&cleans/ 1 minute figure 8s/ 15 super plank burpee/ 25 jacks
^^^^^^^^^^^^^^^^^^repeat 3 more times

trx explosive sprinter squats w/ jump/ trx pendulums
15 per leg exp trx spreinter squats/ 15 trx pendulums
^^^^^^^repeat 3 more times

same diet as usual

Wednesday
today
5 am 30 minute run outside

evening
1 hour of trx training

cardio tommorow morning
upper body on friday


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 26, 2010, 03:26:22 PM
wednesday
6am 35 minute hard run through streets

evening-1 hour trx training
same diet

thursday
6 am
25 mins hiit on treadmill
same diet
friday
today
chest and back

rack deads...pins below knees
135 x 10
225 x 10
315 x 10
405 x 10
425 x 8

flat dumbell press
70 x 10
80 x 10
95 x 10
95 x 8

1 arm dumbell rows
105 x 10
105 x 10

hammer strength incline press
2 plate+25 per side x 10
2 plate +35 per side x 8
2 plate +35 per side x 8

underhand chins weighted superset rope face pulls
+25lbs x 10 ss 70 x 12
+25lbs x 10 ss 90 x 12
+25lbs x 10 ss 90 x 12

stabilty ball back extensions superset bosu ball pushups
2 x 20 ss 2 x 20

same diet


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 28, 2010, 07:25:30 AM
sat
7 am
35 min hard run outside

high carb day + cheat meals


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 28, 2010, 03:59:56 PM
sunday
legs and core

narrow stance deep smith machine squats
135 x 10
185 x 10
195 x 8
225 x 8
245 x 8
275 x 8

walking lunges superset trx single leg squats
+40s x 30 steps ss 12 single leg trx per leg
+40s x 30 steps ss 12 single leg trx per leg
+40s x 30 steps ss 12 single leg trx per leg

trx front squat travel hops superset trx hamstring curls
15 ss 15
15 ss 15
15 ss 15

glute ham raise
bodyweight
12
12
12

high box jumps superset glute ham bridges
15 ss 15
15 ss 15

trx jacknives
2 sets of 20

trx side bridges
2 sets of 30 secs per side

overhead med ball choppers
2 sets of 25

same diet


Title: Re: Naturalwonder83 training Log
Post by: haider on March 28, 2010, 08:46:46 PM
whats up with the smith machine squats Gene?

workouts lookin good, keep it up man.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 29, 2010, 02:07:49 PM
shoulders and cardio

side dumbell raises -palms outward
30 x 12
40 x 12
40 x 12

front dumbell raises
30 x 12
40 x 12
40 x 12

wide grip upright rows(pull to chest)
95 x 12
115 x12
115 x12

bent over laterals
40 x 12
45 x 12
45 x 12

smith machine behind back shrugs
135 x 12
225 x12
275 x 12
275 x12

trx single leg incline shoulder press superset trx y, t, i flies
2 x 10 per side ss 2 x 15

cardio:
5 rounds of:30 secs fast burpees, 30 secs fast jump rope, 1 minute slow jog in place
5 rounds of: 1 minute fast jump rope, 1 minute slow jog in place
4 rounds of: 40 seconds fast jump rope, 25 seconds fast mountain climbers

same diet


whats up with the smith machine squats Gene?

workouts lookin good, keep it up man.
just to change things around...i like how i can go very deep and slow with them...i actually feel them more than free weight barbell squats


Title: Re: Naturalwonder83 training Log
Post by: MuscleKing on March 30, 2010, 01:10:27 PM
 :-X


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 30, 2010, 04:32:55 PM
:-X
i still stand by what i said-they have perfect bodies and i wish i looked like them-nothing gay-just an observation




Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 30, 2010, 04:34:23 PM
tuesday
6 am
25 mins hiit cardio on treadmill

abs after

incline bench reverse crunch-2 x 25
ball crunch-2 x 25
med ball russ twist-2 x 25

same diet


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 31, 2010, 02:56:11 PM
wed
arms and cardio

dumbell curls superset bench dips
25 x 12 ss +45lbs x 12 bench dips
30 x 12 ss +90lbs x 12 bench dips
30 x 12 ss +135lbs x 12 bench dips
30 x 12 ss +135lbs x 12 bench dips

incline hammer curls superset overhead dumbell extension
30 x 10 ss 80 x 12
35 x 10 ss 90 x 12
35 x 10 ss 90 x 12

barbell concentration curls superset dumbell kickbacks (face down on incline bench)
40 x 12 ss 30 x 15
60 x 12 ss 30 x 15
80 x 12 ss 30 x 15

cardio:
20 minutes

40 seconds fast jump rope, 20 seconds fast burpees or mountain climbers...slow jog for 1 minute
repeat for 20 minutes

same diet


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 01, 2010, 05:56:35 PM
thursday
rest day


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 02, 2010, 02:11:57 AM
friday
5am
woke up and couldnt fall asleep
went for a 35 minute hard run outside

gonna hit either legs or chest back today-dunno which


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 02, 2010, 02:25:24 AM
diet
i changed a bit to eat more

every sat i do a carb up day...5-6 meals are clean, usually turkey or egg whites w/ oatmeal or brown rice pasta and fruit... 1-2 meals are dirty, like pizza or cookies or pancakes

Ever since i began the carb up day, no cravings ever, steady energy and mood, and my bodyfat dropped...i was 5% last week...tested on the calipers
on workout days:
6 omega eggs w 5 whites, spinnach
8 oz turkey green beans 8 brazil nuts
8 oz turkey green beans handful pecans or hazlenuts
pre workout-8 oz turkey cup brown rice pasta w apple or honeydew melon or 12 egg whites w 1 cup oats w berries
post workout-50g whey iso 30g waxy maize OR 8 oz turkey cup brown rice pasta
2 cans or herring or sardines w spinnach, handful pumpkin seed
40-60g milk egg whey powder, 2 tbsp nat pb or mac nut oil

non workout days...all starchy carbs are eliminated


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 02, 2010, 07:29:30 AM
friday

5am 35 min hard run outside

10 am
chest and back
moved at a good pace and was done in 40 minutes

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

flat dumbell press superset hammer chins
80 x 10 ss 10 hammer chins
80 x 10 ss 10 hammer chins
80 x 10 ss 10 hammer chins

double med ball pushups superset band rows superset band skiers
15 med ball pushups ss 20 band rows ss 20 skiers
15 med ball pushups ss 20 band rows ss 20 skiers
20 med ball pushups ss 20 band rows ss 20 skiers

single arm explosive alternating med ball pushups superset trx rows ss cable crossovers ss underhand cable rows
3 sets of: 14 exp pushups/ ss 15 trx/ ss 12 cable crossovers@60lbs /ss 15 under cable rows @ 60lbs


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 03, 2010, 11:44:30 AM
sat
legs

leg press superset stationary lunges
2 plates per side x 30 ss bodyweight x 20 per leg
4 plates per side x 30 ss bodyweight x 20 per leg
6 plates per side x 30 ss bw x 20 per leg
7 plates per side x 30 drop to 6 x 30 drop to 5 x 30 drop to 4 x 30 drop to 3 x 30 drop to 2 x 30 ss bw x 20 per leg

stiff leg barbell deads
135 x 8
185 x 8
225 x 8
315 x 8
325 x 8
325 x 8

bulgarian split squatsw/ dumbells(1 foot on bench behind)
+55s in each hand x 7 per leg
+55s x 7 per leg
+55s x 7 per leg
+55s x 7 per leg

seated leg curls
90 x 12
90 x 12
90 x 12

wall sits
2 sets of:
1.5 mins
1.5 mins

seated calf
4 sets of 10, 8, 6, 6
1 set of 20

high carb day


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 05, 2010, 12:51:51 PM
sunday-rest day

monday-6 am-quick 20 minute run outside...legs still sore from saturday

monday afternoon-full body-trained outside

circuit 1
kettlebell swings/stationary tire fast pushes/tire flips/sledehammer slams on tire
70lbs x 20/ 20 tire pushes/16 tire flips/10 sledgehammer slams per arm

repeat 3 more times^^^^^^^^^^^^^

circuit 2
overhead sledghammer walking lunges/rotating plyo pushups on tire/dips on tire/jumping 2 feet in n outs in middle of tire
30 overhead lunges/12 plyo tire pushups/ 15 dips on tire/ 15 in n outs on tire

repeat 3 more times^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^

circuit 3
med ball slam into burpee into jump on tire and repeat/ lateral explosive step up into tire and lateral hop out and repeat/ jacknives on tire/spiderman walk up and down hill
15 slam burpee combo/ 15 lateral explsove/15 jacks/ 20 up and own hill spiders

repeat 3 more times^^^^^^^^^^^^^^^^^^^^^


same diet


Title: Re: Naturalwonder83 training Log
Post by: chaos on April 05, 2010, 02:29:31 PM
Gene do you have an elevated platform to do your stiff legged deads on?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 05, 2010, 04:17:59 PM
Gene do you have an elevated platform to do your stiff legged deads on?
nah-i wish-sometimes i do them standing on a bench-but i never go heavy w/ them then just in case i lose balance


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 06, 2010, 04:02:16 AM
tuesday
6:30 am
20 minute run outside-good pace


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 08, 2010, 03:47:38 AM
wed
630 am
25 mins hiit on treadmill

wed evening
1 hour trx training

today
thursday
rest day

same diet


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 09, 2010, 11:58:34 AM
friday

full body workout

circuit#1

burpee pullup combo/ pushups on gymnastic rings/ trx rollouts/ mother earth kettlebell deadlift
1 burpee into 1 pushup, then 2 pushups into 2 burpees, 3 burpees into 3 pullups, up to 6 burpees 6 pullups/ 12 pushups on rings/ 15 trx rolls/ 20 100lb mother earth deads

^^^^^^^^^^^^REPEAT 3 MORE TIMES

circuit#2

kettlebell crouch and squat hammer curl, stand up into overhead into tricep extension and reverse/ giant rope chops/ giant rope slams/ behind back rope chops/box jumps/plank
70lbs x 10/ 30 secs chops/ 30 secs slams/ 30 secs behind back/ 15 box jumps/ 30 secs plank

^^^^^^^^^^^^^^^REPEAT 3 MORE TIMES


circuit#3
val slide mountain climbers/ alternating lateral pushups on med ball/ pushups on med ball/ dumbell curls

30 secs val slide climbers/ 20 lateral pushups/ 30 med ball pushups/ curls-20lbs x 20 drop to 15lbs x 10 reps drop to 12 pounds x 20 reps

^^^^^^^^^^^^^REPEAT 3 MORE TIMES


SAME DIET


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 11, 2010, 06:10:47 PM
sat-rest day

sunday-7 am 25 min run outside

same diet


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 13, 2010, 03:56:26 PM
monday 630 am-35 minute run outside
monday afternoon-1 hour trx workout
high carb day on monday

tuesday-rest day

same diet


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 14, 2010, 05:00:23 PM
wed
630 am 25 minute run outside

wed evening 1 hour trx training

same diet


Title: Re: Naturalwonder83 training Log
Post by: Devon97 on April 14, 2010, 06:17:49 PM
Natty,

Where in the world did you get a tractor tire to flip?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 15, 2010, 06:43:13 AM


thursday
rest day-same diet

tommorow will be cardio in the am, then full body in the afternoon



Natty,

Where in the world did you get a tractor tire to flip?
they have them at the gym i go to


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 16, 2010, 05:00:49 PM
friday
full body

circuit 1
kettlebell swings/ tire flips/ sledgehammer slams on tire/ kettlebell figure 8s/ kettlebell single arm clean and press/ med ball slam burpee combo

4 sets of :
20 swings/ 20 flips/ 10 sledgehammer slams per arm/ 20 figure 8s/ 20 single arm clean press/ 20 med ball slam burpees

circuit 2
trx pank/ trx side plank on elbows/trx knee tucks
trx pendulums/ trx side plank striaght arms/trx jacknives
trx superplank/ trx side plank w hip rises/ trx leg rotations
30 seconds per exercise

circuit 3
pullups/ bench lateral hops/behind back rope chops/pushups
4 sets of 20 pullups/40 secs hops/40 secs rope chops/25 pushups

same diet


Title: Re: Naturalwonder83 training Log
Post by: newmom on April 16, 2010, 06:40:58 PM

thursday
rest day-same diet

tommorow will be cardio in the am, then full body in the afternoon


they have them at the gym i go to

they do damn


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 17, 2010, 05:39:49 PM


sat
7 am 25 mins hiit on treadmill

same diet


they do damn
yeah-they keep em out in the back parking lot-itsa lot of fun


Title: Re: Naturalwonder83 training Log
Post by: newmom on April 17, 2010, 05:59:40 PM

sat
7 am 25 mins hiit on treadmill

same diet

yeah-they keep em out in the back parking lot-itsa lot of fun

really god I hate this part of connecticut


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 18, 2010, 04:44:08 AM
sun
630 am
25 minutes of sprints on the track outside

then i did abs
incline bench reverse crunches...3 x 25
ball crunches...3 x 25
russian twists w med ball...3 x 25


really god I hate this part of connecticut
its not at the gym calvin and i go to...its a small private run gym-theyve even got monkey bars, sleds, all kinds of cool stuff


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 18, 2010, 07:18:34 AM
:-X
oh no ive been caught


Title: Re: Naturalwonder83 training Log
Post by: newmom on April 18, 2010, 07:55:03 AM
sun
630 am
25 minutes of sprints on the track outside

then i did abs
incline bench reverse crunches...3 x 25
ball crunches...3 x 25
russian twists w med ball...3 x 25

its not at the gym calvin and i go to...its a small private run gym-theyve even got monkey bars, sleds, all kinds of cool stuff

your better than me, to cold outside even to run, waited for the gym to open. That's cool small gym


Title: Re: Naturalwonder83 training Log
Post by: Devon97 on April 18, 2010, 08:56:34 AM
Do you know how much the tractor tire weighs that you flip?

Can you post a vid?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 18, 2010, 02:10:51 PM
your better than me, to cold outside even to run, waited for the gym to open. That's cool small gym
down here its just cool and brisk out-felt great to run outside today


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 18, 2010, 02:12:14 PM
Do you know how much the tractor tire weighs that you flip?

Can you post a vid?
im not sure how muxch-it felt heavy though

next time ill try and get a video-i know they film stuff all the time


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 18, 2010, 02:18:18 PM
legs

leg press superset seated calf
2 pps x 20 ss plate+quarter x 8
4 pps x 20 ss plate+25 x 8
5 pps x 20 ss plate+25 x 8
6 plate+25 x 20 ss plate+25 x 8

bulgarian split squats(1 foot on bench behind)
+60s in each hand
5 sets of 5 per leg

dumbell stiff leg deads
60 x 15
70 x 15
80 x 15
90 x 15
90 x 15

seated leg curls
110lbs
5 sets of 5

hack squat calf raise superset wall sits
2 plates x 10 ss 2 mins
2 plates x 15 ss 2 mins
2 plates x 20 ss 2 mins
2 plates x 25 ss 2 mins
2 plates x 30 ss 2 mins

same diet


Title: Re: Naturalwonder83 training Log
Post by: newmom on April 18, 2010, 02:35:43 PM
down here its just cool and brisk out-felt great to run outside today

yea Im still not ready to run outside albeit I did a 5k in the downpour last month


Title: Re: Naturalwonder83 training Log
Post by: Devon97 on April 18, 2010, 05:43:19 PM
im not sure how muxch-it felt heavy though

next time ill try and get a video-i know they film stuff all the time

Awesome I would love to see.

There is a tractor tire up at a local HS baseball field and I flip it every Saturday. I will take a vid of it next time.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 19, 2010, 05:47:49 PM
mon
6:30 am 30 minute run outside

mon afternoon
upper body

incline dumbell press/ incline bench reverse crunch/ pullups/ spiderman walks
60 x 10/ 15 reverse crunches/ 20 pullups/ 15 spidermans
go right into
80 x 10/ 15 reverse crunches/ 15 pullups/ 15 spidermans
go risght into
90 x 10/ 15 reverse crunches/ 15 pullups/ 15 spidermans

 cable crossover/dumbell pullovers/ walking dumbell press/ dumbell burpee into curl and press
/ 80 x 15 crossover/ 60 x 15 pullovers/ 30lbs x 30 steps/ 30lbs x 10 burpee curl press
go right into
/ 80 x 15 crossover/ 80x15 pullovers/ 30lbs x 30 steps/ 30lbs x 10 bur curl press
go right into
/ 80 x 15 crossover/90 x 15 pullovers/ 30lbs x 30 steps/ 30lbs x 10 bur curl press

side lateral/ superplank/ dips/ trx rows
 3 sets of:20 x 15/ 15 supers/ 15 dips/ 15 trx

cable rear delts/ pushups
3 sets of 15 x 15/ 25 pushups

high carb day


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 19, 2010, 05:48:51 PM
yea Im still not ready to run outside albeit I did a 5k in the downpour last month
i ran in the rain once-never again lol

devon-that sounds pretty cool


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 20, 2010, 03:15:30 AM
oh shit, NW83 is gay. hahahahahah What a sick fuck, trolling the gay board. First NW83 outed and now JT.

http://www.getbig.com/boards/index.php?topic=328025.0
oh mercy i hope u are diff people harassing me and not the same person using many gimmicks
dreadlord have u returned my little roach


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 20, 2010, 04:37:23 PM
tuesday
rest day
same diet


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 21, 2010, 05:02:17 PM
wed 5am
20 minutes of sprints on the track outside

wed evening
1 hour trx training

same diet


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 22, 2010, 03:57:06 PM
thursday
rest day
same diet


Title: Re: Naturalwonder83 training Log
Post by: Devon97 on April 23, 2010, 02:07:21 PM
How much more weight & Fat do you want to lose NAtty?

Are you going to Tempts this summer?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 23, 2010, 03:28:40 PM
How much more weight & Fat do you want to lose NAtty?

Are you going to Tempts this summer?
i dont want to lose any more weight or fat......i just want to keep my abs and stay ripped and veiny
what is tempts??

friday:

5am
25 mins sprints on trackoutside

evening:
calves and arms

seated calf

45 x 12
45 x 12
90 x 12
115 x 12
115 x 12 drop to 90 x 12 drop to 45 x 12

leg press calf
2 pps x 15
3 pps  15
3 pps x 15
3 pps  x15

alt dumbell curls
30 x 10
35 x 10
40 x 10
40 x 10

barbell curls
65 x 10
85 x 8
85 x 8
85 x 8

skullcrushers
4 sets of 75 x 10

decline close grip bench
135 x 10
185 x 6
185 x 5
185 x 5

machine pushdowns superset machine curls
3 sets of 15 ss 3 x 15

same diet


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 24, 2010, 03:33:41 PM
Sat
legs


power squat machine
3 plates per side x 10
3 plates+35 per side x 10
4 plates per side x 6
4 plates per side x 6

glute ham raises...unassisted
5 sets of 5...bodyweight

walking lunges
+40s in each hand x 20
+40s in each hand x 20
bodyweight x 100

seated leg curls
120 x 10
120 x 10
120 x 10
120 x 10

same diet


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 25, 2010, 02:15:51 PM
sunday
rest day-legs are sore from yesterday

same diet

so this is how ive been eating every day for a while now

workout w weights days:
6 omega eggs w spinnach
8 oz turkey green beans 7 brazil nuts
8 oz turkey green beans handful pecans
pre workout-8 oz turkey 1 cup brown rice pasta w honeydew melons or 12 egg whites w cup oats w berries
post workout-8 oz turkey 1 cup brown rice pasta w honey dew melon
8 oz salmon w spinnach or broccoli handful pumpkin seeds
40g milk egg pro powder or whey w tbsp mac oil or 2 tbsp almond butter or 6 omega eggs w spinnach

cardio or off days
6 omega eggs w spinnach
8 oz turkey green beans 7 brazil nuts
8 oz turkey green beans handful pecans
8 oz turkey green beans handful hazlenuts
8 oz salmon or sardines w spinnach handful pumpkin seeds
40g milk egg pro powder or whey tbsp mac oil or 2tbsp almond butter or 6 omega eggs w spinnach

1 day a week is high carb day w little fat as possible


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 26, 2010, 11:44:04 AM
monday
chest back

wide pullups superset low incline dumbell press
20 pullups ss 60 x 10
20 pullups ss 80 x 10
hammer pullups superset low incline dumbell press
20 pullups ss 90 x 10
20 pullups ss 90 x 10

seated cable rows superset flat dumbell press
160 x 12 ss 80 x 10
160 x 12 ss 80 x 10
160 x 12 ss 80 x 10

trx rows superset trx chest press
15 ss 15
15 ss 15
trx 1 legged rows superset trx incline press
8 per leg ss 12
8 per leg ss 12

cardio:
30 seconds fast jump rope/30 seconds fast burpees
30 seconds slow jog in place
REPEAT 6 TIMES^^^^
1 minute fast jump rope/30 seconds slow jog in place
REPEAT 6 TIMES^^^^^

ABS
hanging wipers
2 x 20 per side
incline bench reverse crunch
2 x 20
ball crunches
2 x 20



SAME DIET


Title: Re: Naturalwonder83 training Log
Post by: newmom on April 26, 2010, 04:39:33 PM
Gene one of these days we should train together, cuz waiting for calvin to get off his ass to make it happen, my daughter will graduate high school and she is just now starting kindergarten in sept..lol


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 26, 2010, 04:44:26 PM
Gene one of these days we should train together, cuz waiting for calvin to get off his ass to make it happen, my daughter will graduate high school and she is just now starting kindergarten in sept..lol
we can train together any time...either come down to my neck of the woods or ill go up to golds...i would prefer u come down because im worried about my car on long drives


Title: Re: Naturalwonder83 training Log
Post by: newmom on April 26, 2010, 04:45:09 PM
that is fine because I have a brand new ride Gene


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 26, 2010, 04:46:06 PM
that is fine because I have a brand new ride Gene
u pick a day and i will be there


Title: Re: Naturalwonder83 training Log
Post by: newmom on April 26, 2010, 04:47:08 PM
u pick a day and i will be there

fridays and saturdays are best for me Gene, what part of CT do you train at


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 26, 2010, 04:49:49 PM
fridays and saturdays are best for me Gene, what part of CT do you train at
i train on the border of greenwich/stamford...so thats exit 6 off I95 :o...


Title: Re: Naturalwonder83 training Log
Post by: newmom on April 26, 2010, 04:50:57 PM
i train on the border of greenwich/stamford...so thats exit 6 off I95 :o...

jesus mary and giuseppe...I guess Saturday cuz Ill be stuck on 195 north when if I did that on Friday lol


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 26, 2010, 04:52:09 PM
jesus mary and giuseppe...I guess Saturday cuz Ill be stuck on 195 north when if I did that on Friday lol
ok...saturdays work...but not this week...we will figure it out


Title: Re: Naturalwonder83 training Log
Post by: newmom on April 26, 2010, 04:53:05 PM
ok...saturdays work...but not this week...we will figure it out

yea this saturday no good, but next saturday may work


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 26, 2010, 04:54:58 PM
yea this saturday no good, but next saturday may work
it may work for me...ill know by tommorow


Title: Re: Naturalwonder83 training Log
Post by: Devon97 on April 26, 2010, 05:56:19 PM
Tempts = Temptations it is (was) a club at the Jerze Shore.

How old are you natty?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 27, 2010, 04:20:42 PM





tuesday
630 am
25 mins hiit on treadmill

same diet


Tempts = Temptations it is (was) a club at the Jerze Shore.

How old are you natty?
ah-ok-im 26


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 28, 2010, 05:41:20 PM
wednesday
1 hour trx full body training in the evening

same diet


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 29, 2010, 03:28:16 PM
thursday
full body

burpee into box jump/plyo pushups/plyo bench dips/reverse lunge giant rope chops/side lunge rope chops/lying superman rope chops
15/ 15/ 10/ 20/ 20/ 1 minute

^^^^^^^^^^^^^^^REPEAT 3 MORE TIMES

single leg burpees into single leg lateral box jump/ pullups/ 1 arm dumbell snatches/ kettlebell russian twists
10 per leg/ 20/ 10 snatches w 55lbs/ 30 seconds w 40lbs

^^^^^^^^^^^^^REPEAT 3 MORE TIMES

bench press/ kettlebell cleans
135 x 50(had to rack a few times)/ 40lbs x 12 reps

^^^^^^^^REPEAT 2 MORE TIMES


SAME DIET


Title: Re: Naturalwonder83 training Log
Post by: newmom on April 29, 2010, 04:29:31 PM
ughhhhhh hate burpees...nice training day gene


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 29, 2010, 05:12:05 PM
ughhhhhh hate burpees...nice training day gene
i love em :o
thank u


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 30, 2010, 04:28:50 PM
friday
530 am...25 minutes of sprint work on the track outside

friday afternoon

delts and arms

giant set:
trx Y/I flies superset dumbell front raise superset dumbell side raise superset barbell shrugs

12 trx ss 25 x 12 ss 25 x 12 ss 135 x 12
12 trx ss 30 x 12 ss 30 x 12 ss 225 x 12
12 trx ss 35 x 12 ss 35 x12 ss 315 x 12
12 trx ss 35 x 12 ss 35 x 12 ss 405 x 12

dumbell curls superset vbar pushdowns
30 x 10 ss 80 x 15
35 x 10 ss 100 x 15
40 x 10 ss stack x 15

bench dips
2 plates in lap x 15
3 plates in lap x 15
3 plates in lap x 10 drop to 2 plates x 10 drop to 1 plate x 10 drop to bodyweight x 20

machine curls
140 x 6
140 x 6
140 x 6 drop to 100 x 7 drop to 70 x 7 drop to 40 x 10

rope hammer curls superset cable wrist curls superset cable reverse wrist curls
4 x 10 ss 4 x 10 ss 4 x 10

same diet!!


Title: Re: Naturalwonder83 training Log
Post by: WillGrant on May 01, 2010, 05:48:28 AM
Gene whats a burpee ?

You must be pretty lean now ?


Title: Re: Naturalwonder83 training Log
Post by: Devon97 on May 01, 2010, 10:01:21 AM
NATTY,

Do you carb up at least once a week?

Also thats one serious training schedule, you should do a show!


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 01, 2010, 10:03:28 AM
sat-legs and calves

seated calf raise
6 sets of 6, drop set on last set

power squat machine
3 plates per side x 6
4 plates per side x 6
4 plates+35 per side x 6
4 plates+35 per side x 6

single leg press
2 plates per side x 6 per leg
3 plates per side x 6 per leg
3 plates per side x 6 per leg
3 plates per side x 6 per leg

seated leg curls
130 x 6
130 x 6
130 x 6
130 x 6

single leg romanian deadlifts
20lbs x 6 per leg
30 lbs x 6 per leg
35lbs x 6 per leg
35lbs x 6 per leg

rotary calf press
6 sets of 12, drop set on last set

cardio:
25 mins total
30 secs jumping jacks, 30 secs burpees, 30 sec jog in place...REPEATED 4 TIMES
30 secs burpees, 30 secs jumping jacks, 30 sec jog in place...REPEATED 4 TIMES
30 secs box jumps, 30 secs jumping jacks, 30 sec jog in place...REPEATED 5 TIMES

DIET CHANGES

no more post workout carbs...only carbs i take in our pre workout...around 60-70g carbs
havent had a cheat meal for about 2 weeks...i feel good ???

Gene whats a burpee ?

You must be pretty lean now ?
burpee is where u squat down, kick your feet out behind you like in a pushup, then reverse the motion and stand up

yes im very very lean...around 5-6%bodyfat


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 01, 2010, 10:04:32 AM
NATTY,

Do you carb up at least once a week?

Also thats one serious training schedule, you should do a show!

i should but for some reason i havent had the urge to cheat or carb up for about 2 weeks ???...well see how long it lasts
i was thinking of doing a show in summer time!


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 02, 2010, 05:53:22 AM
sunday
rest day
was gonna do cardio but then i realized ive worked out 6 days in a row...my legs and calves and real sore

i may have my cheat meal tonight...


Title: Re: Naturalwonder83 training Log
Post by: chaos on May 02, 2010, 09:08:49 AM

yes im very very lean...around 5-6%bodyfat
Pics Gene?  PM them if you want.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 02, 2010, 01:45:09 PM
Pics Gene?  PM them if you want.
ill just have clavin see them next week and take pics


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 03, 2010, 02:20:54 PM
monday
630 am...20 minutes of jump rope

monday afternoon-back and abs

wide pullups
4 sets of 20

deadlifts
315 x 5
365 x 5
365 x 5
365 x 5

seated cable rows
180 x 8
200 x 8
200 x 8
200 x 8

underhand pulldowns
160 x 12
180 x 12
180 x 12
180 x 12

dumbell pullovers superset stiff arm pushdowns
80 x 15 ss 40 x 15
85 x 15 ss 40 x 15
85 x 15 ss 40 x 15

abs
bench knee up superset ball crunches superset med ball russ twists
3 x 20 ss 3 x 20 ss 3 x20

same diet


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 04, 2010, 03:56:56 PM
tuesday
630 am...25 minute run outside...lots of hills :P

tuesday evening
chest and calves

flat barbell press
135 x 10
185 x 5
225 x 5
225 x 5

incline barbell press
135 x 10
155 x 5
180 x 5
180 x 5

decline barbell press
135 x 10
185 x 5
185 x 5

calves
seated calf
45lbs x 12
90lbs x 12
115 x 12
135 x 12
135 x 12


same diet

i dont usually do barbell pressing for chest...i prefer dumbells and machines...i just seem to feel it more in my shoulders...even if i go light and slow


Title: Re: Naturalwonder83 training Log
Post by: Devon97 on May 05, 2010, 06:19:14 AM
Pretty good strength Natty. What is yoru current ht/wt?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 06, 2010, 03:26:46 PM
Pretty good strength Natty. What is yoru current ht/wt?
im about 173!!! :o very light but i feel great


wednesday afternoon-25 minute run outside

thursday
today
legs and calves!

single leg press superset walking kettlebell lunges
1 plate per side x 20 per leg ss 40lbs x 30 lunges
2 plates per side x 20 per leg ss 50lbs x 30 lunges
3 plates per side x 20 per leg into both legs x 30 ss 50lbs x 30 lunges

rock bottom smith machine squats superset TRX hamstring curls
225 x 15 ss 15 trx
225 x 15 ss 15 trx
225 x 15 ss 15 trx

stiff leg deads superset sled pushes
185 x 15 ss 270lbs x 4 laps
185 x 15 ss 270lbs x 4 laps
185 x 15 ss 270lbs x 4 laps

leg press calves
330 x 25
330 x 25
330 x 25

same diet


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 07, 2010, 05:12:17 PM
friday
shoulders arms cardio

standing dumbell press
65 x 12
65 x 12
65 x 12

machine single arm side laterals
130 x 12 per arm
135 x 12 per arm
140 x 12 per arm

cable face pulls
50 x 15
70 x 15
90 x 15

dips
bodyweight x 6
+45lbs x 6
+90lbs x 6
+90lbs x 6

rope pushdowns
40 x 12
70 x12
100 x 12

machine curls
130 x 12
150 x 8
170 x 6
170 x 6

cable 1 arm high curls
20 x 15
30 x 15
30 x 15

cable wrist curls ss cable reverse wrist curls
5 x 15 ss 5 x 15

cardio:
30 secs fast jump rope/ 30 secs burpees/30 secs slow jog in place
^^^^^^^^^repeat 4 times
1 minute fast jump rope/ 30 secs slow jog in place
^^^^^^^^^^^^^^^^^repeat 4 times
30 secs box jumps/30 secs jump rope/30 secs slow jog in place
^^^^^^repeat 4 times

same diet except i had a plain greek yogurt w brazil nuts for a snack!!


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 08, 2010, 05:40:03 PM
sat
rest day

diet

6 omega eggs w spinnach
8 oz turkey green bean 7 brazil nuts
8 oz turk green bean handful hazlenuts
3 cans sardines w spinnach handful pumpkin seeds
5 omega eggs w 4oz turkey w spinnach
40g milk n egg pro powder 2tbsp almond butter


Title: Re: Naturalwonder83 training Log
Post by: outby43 on May 08, 2010, 08:22:19 PM
can you post a before and after pic?  I just started reading your journal.  You give me some inspiration.  I start monday...again.  ::)  Hopefully since school is almost out I can really get serious again.  good work gene.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 09, 2010, 04:46:11 PM
sunday 7am...25 minute hard run outside


sunday afternoon

chest tris calves abs


incline hammer strength press
2 plates+ 25 per side x 10
2 plates+35 per side x 10
3 plates per side x 10

incline dumbell flies
50s x 15
70s x 15
75s x 15

hammer strength flat press superset pushups hands on stabilty ball
2 plates+35 per side x 10 ss 12 ball pushups
2 plates+35 per side x 10 ss 12 ball pushups
2 plates +35 per side x 10 ss 12 ball pushups

dumbell skullcrushers
25 x 12
30 x 8
30 x 6

vbar pushdowns
80 x 12
100 x 10
130 x 8 drop to 90 x 7 drop to 40 x 10

calves
seated calf superset bodyweight calf raises off stairs
45 x 12 ss 12 bw
90 x 12 ss 12 bw
115 x 12 ss 12 bw
125 x 12 ss 12 bw
165 x 10 sec hold at top...drop to 135 x 10 sec hold at top drop to 90 x 25 reps ss 50 bw calf raises

abs
bench knee ups superset overhead med ball choppers superset med ball russ twist
3sets of 15 ss 15 ss 15


cheat day
i had 4 slices of pizza and an apple w almond butter on it



can you post a before and after pic?  I just started reading your journal.  You give me some inspiration.  I start monday...again.  ::)  Hopefully since school is almost out I can really get serious again.  good work gene.
thank u and good luck!
ill see what i can do


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 10, 2010, 11:27:28 AM
monday
back bis

pullups
5 sets of 15

corner tbar rows
2 plates x 15
3 plates x 12
4 plates x 10
4 plates x 10

dumbell pullovers superset stiff arm pulldowns w rope
90 x 12 ss 50 x12
90 x 12 ss 50 x 12

hammer chins superset hypers
15 ss +25lbs x 12
15 ss +25lbs x 12
15 ss +25lbs x 12

dumbell shrugs
60 x 15
80 x 15
90 x 20
90 x 20
90 x 20

bis:
cable curls
60 x 12
80 x 8
90 x 6

dumbell conc curls
20 x 15
25 x 10
25 x 10

cable wrist curls ss cable reverse wrist curls
5 x 15 ss 5 x15

same diet


Title: Re: Naturalwonder83 training Log
Post by: Devon97 on May 11, 2010, 01:40:55 PM
Natty, those are all very hi- rep workouts.

When do you plan do work in the 4-6 rep range?

Also I gave you a motivation in my quote under my name. Tell me what you think!


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 11, 2010, 04:05:58 PM

tuesday
6 am
25 min hard run outside-lots of hills-sprinted up them

same diet!

Natty, those are all very hi- rep workouts.

When do you plan do work in the 4-6 rep range?

Also I gave you a motivation in my quote under my name. Tell me what you think!
ive been in the mood for high rep lately...usually in my bodybuilding type workouts ill lift in the low rep range

that is quite the quote-if nattywonder tried it he would be crushed under four plates!! but thank u!


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 13, 2010, 03:02:06 AM
wednesday
took a rest day, but did some bodyweight and machine heavy calf raises throughout the day

same diet-except for 1 meal instead on turkey i had a really good grilled chicken salad w spinnach and advocdoe at a diner.


Title: Re: Naturalwonder83 training Log
Post by: CalvinH on May 13, 2010, 06:01:29 AM
Natty, those are all very hi- rep workouts.

When do you plan do work in the 4-6 rep range?

Also I gave you a motivation in my quote under my name. Tell me what you think!



When he works out with me ;) :D


Title: Re: Naturalwonder83 training Log
Post by: newmom on May 13, 2010, 06:16:55 AM


When he works out with me ;) :D

Gene blows Calvin away when they train


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 13, 2010, 04:34:47 PM

thursday
full body

warm up
bench press/ rope chops w squat, reverse lunge combo/walking lunges
3 sets of 115 x 20/ 20 rope combos/ 20 lunges

circuit 1
burpee pushup into lateral bench jump/ med ball slams and rope slams/ dumbell renegade rows/ med ball russian twists

8 per side(16 total)/ 5 slams w/ 30lb ball and 5 rope slams repeated 4 times/ 30lbs x 10 per arm/ 15 russ twists w/ 30lb ball
^^^^^^^^^^^^^repeated 2 more times

circuit 2
high 30lb med ball slam against wall into a box jump and catch the ball when u jump on the box/ speed band rows/ sled pushes/ val slide mountain climber

10 throw and jump catch combo/ 40 speed rows/ 6 rounds of heavy sled pushes/ 30 secs val slide mnt climbers
^^^^^^^^^^^^^^repeated 2 more times

circuit 3
115 lbs barbell
15 deadlifts/ 15 cleans/ 15 push presses/ 15 pullups

same diet!!

6 omega eggs w 4 oz turkey w spinnach
1 cup oats w 2 scoop pro powder, cup berries, 1 apple pre workout
8 oz turkey w broccoli handful walnuts
8 oz turkey w spinnach w brazil nuts and hazlenuts
8 oz turkey green beans handful walnuts
8 oz salmon w broccoli handful pumpkin seeds





When he works out with me ;) :D
yes sir

newmom-nah-cal is very strong...stronger than me on most...but on some i keep up with him :o


Title: Re: Naturalwonder83 training Log
Post by: chaos on May 13, 2010, 04:51:12 PM


newmom-nah-cal is very strong...stronger than me on most...but on some i keep up with him :o
I'm hoping to catch up to you guys when I start working out next week.

You're my inspiration Gene. 8) (and clavin too, a little bit)


Title: Re: Naturalwonder83 training Log
Post by: newmom on May 13, 2010, 04:53:08 PM
I'm hoping to catch up to you guys when I start working out next week.

You're my inspiration Gene. 8) (and clavin too, a little bit)

calvin wont be working out next week, he will still be recovering :o


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 13, 2010, 04:53:27 PM
I'm hoping to catch up to you guys when I start working out next week.

You're my inspiration Gene. 8) (and clavin too, a little bit)
no inspiration here chaos..im just a dude who wants to be buff and pass his fire test


Title: Re: Naturalwonder83 training Log
Post by: Devon97 on May 13, 2010, 06:19:16 PM
Natty,

Do u think you will ever use cashews for your fat source?


Title: Re: Naturalwonder83 training Log
Post by: chaos on May 13, 2010, 06:24:01 PM
no inspiration here chaos..im just a dude who wants to be buff and pass his fire test
When do you test?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 14, 2010, 04:42:18 AM
Natty,

Do u think you will ever use cashews for your fat source?
i want to again-i may get them next week-my skin has been clear lately eating the other nuts so we will see



Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 14, 2010, 04:45:48 AM
When do you test?
my test is wednesday-and the written test is in the summer

the physical test is:
3 mins on stairmaster-50 steps per min wearing a 75lb weighted vest and you cant hold onto the railings
then u have just a 50lb vest on and u do a hose carry and pull, a farmers walk with hand held saws, a ladder raise and lower, a 165lb dummy drag, sledgehammer slam against wall, pike pole on ceiling-push and pull, and a dark maze...gotta do it in 10:20 or less


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 14, 2010, 04:47:59 AM
friday
7 am
3 mile run on track outside...followed by 8 sprints

i think im gonna do chest and tris tonight


Title: Re: Naturalwonder83 training Log
Post by: CalvinH on May 14, 2010, 05:40:19 AM
thursday
full body

warm up
bench press/ rope chops w squat, reverse lunge combo/walking lunges
3 sets of 115 x 20/ 20 rope combos/ 20 lunges

circuit 1
burpee pushup into lateral bench jump/ med ball slams and rope slams/ dumbell renegade rows/ med ball russian twists

8 per side(16 total)/ 5 slams w/ 30lb ball and 5 rope slams repeated 4 times/ 30lbs x 10 per arm/ 15 russ twists w/ 30lb ball
^^^^^^^^^^^^^repeated 2 more times

circuit 2
high 30lb med ball slam against wall into a box jump and catch the ball when u jump on the box/ speed band rows/ sled pushes/ val slide mountain climber

10 throw and jump catch combo/ 40 speed rows/ 6 rounds of heavy sled pushes/ 30 secs val slide mnt climbers
^^^^^^^^^^^^^^repeated 2 more times

circuit 3
115 lbs barbell
15 deadlifts/ 15 cleans/ 15 push presses/ 15 pullups

same diet!!

6 omega eggs w 4 oz turkey w spinnach
1 cup oats w 2 scoop pro powder, cup berries, 1 apple pre workout
8 oz turkey w broccoli handful walnuts
8 oz turkey w spinnach w brazil nuts and hazlenuts
8 oz turkey green beans handful walnuts
8 oz salmon w broccoli handful pumpkin seeds


yes sir

newmom-nah-cal is very strong...stronger than me on most...but on some i keep up with him :o




You kicked my ass last time we did those half rack deads!


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 14, 2010, 05:54:48 AM



You kicked my ass last time we did those half rack deads!
:o


Title: Re: Naturalwonder83 training Log
Post by: Butterbean on May 14, 2010, 05:55:15 AM
a 165lb dummy drag,

Try not to hurt Clavin, Gene!



Title: Re: Naturalwonder83 training Log
Post by: Butterbean on May 14, 2010, 05:56:07 AM
and a dark maze...

Gene, have you practiced this at all?  I've heard that this can mess some people up when they haven't practiced it.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 14, 2010, 05:57:55 AM
Gene, have you practiced this at all?  I've heard that this can mess some people up when they haven't practiced it.
yeah ive been practing every thing...but youre right the maze can be tricky

lol stella at you other post


Title: Re: Naturalwonder83 training Log
Post by: Butterbean on May 14, 2010, 06:05:13 AM

Nothing but love for teh Clavetwink  ;D


You'll do great on the test Gene :) 


Title: Re: Naturalwonder83 training Log
Post by: outby43 on May 14, 2010, 03:27:44 PM
Gene,  they are taking names for Mr. Getbig 4 contest.  You should give it a shot.  Not bad money for the winner.


Title: Re: Naturalwonder83 training Log
Post by: newmom on May 14, 2010, 03:28:56 PM
Gene, wishing you all the best on your upcoming test. We gotta train soon kiddo


Title: Re: Naturalwonder83 training Log
Post by: outby43 on May 14, 2010, 03:38:58 PM
Gene, wishing you all the best on your upcoming test. We gotta train soon kiddo

I thought all you did was cardio.


Title: Re: Naturalwonder83 training Log
Post by: newmom on May 14, 2010, 03:51:15 PM
I thought all you did was cardio.

that is true, but its time to do light weights high rep..starting june 1st..arnt ya proud of me lol


Title: Re: Naturalwonder83 training Log
Post by: outby43 on May 14, 2010, 04:12:28 PM
that is true, but its time to do light weights high rep..starting june 1st..arnt ya proud of me lol

not really.













 :D







Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 14, 2010, 05:13:48 PM
thank u guys

friday
7 am 3 miles on the track and then 8 sprints

friday evening
chest tris abs calves

incline cable flies
30 x 12
40 x 12
50 x 12

low incline dumbell press
80 x 6
95 x 6
95 x 6

flat dumbell press
80 x 6
80 x 6
80 x 6

pushups w/ hands on 2 med balls, feet on stabilty ball superset upward cable crossovers
12 incline med pushups ss 25 x 12
12 incline med pushups ss 25 x 12
12 incline med pushups ss 25 x 12

tris:
overhead dumbell extensions
80 x 10
80 x 10
80 x 10

single arm pushdowns
25 x 8
25 x 9
25 x 8 drop to 15 x 8

abs
reverse crunch
2 x 25
stabilty ball crunch
2 x 25
standing russian twist w/ plate
+45lbs x 25
+45lbs x 25

calves
stairway calf raises
1st step x 1
2nd step x 2
3rd step x 3
4th step x 4
5th step x 5
all the way up to 20 steps x 20

same diet!!!


Title: Re: Naturalwonder83 training Log
Post by: Devon97 on May 15, 2010, 04:02:56 AM
thank u guys

friday
7 am 3 miles on the track and then 8 sprints

friday evening
chest tris abs calves

incline cable flies
30 x 12
40 x 12
50 x 12

low incline dumbell press
80 x 6
95 x 6
95 x 6

flat dumbell press
80 x 6
80 x 6
80 x 6

pushups w/ hands on 2 med balls, feet on stabilty ball superset upward cable crossovers
12 incline med pushups ss 25 x 12
12 incline med pushups ss 25 x 12
12 incline med pushups ss 25 x 12

tris:
overhead dumbell extensions
80 x 10
80 x 10
80 x 10

single arm pushdowns
25 x 8
25 x 9
25 x 8 drop to 15 x 8

abs
reverse crunch
2 x 25
stabilty ball crunch
2 x 25
standing russian twist w/ plate
+45lbs x 25
+45lbs x 25

calves
stairway calf raises
1st step x 1
2nd step x 2
3rd step x 3
4th step x 4
5th step x 5
all the way up to 20 steps x 20

same diet!!!

Good heavens NAtty! You are a machine!

How do you practice the Dark Maze ?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 15, 2010, 06:27:45 PM
Good heavens NAtty! You are a machine!

How do you practice the Dark Maze ?
no machine here-more like a broken down appliance

theyve had orientations to try everything out

saturday
took a rest day

diet was the same


Title: Re: Naturalwonder83 training Log
Post by: Devon97 on May 15, 2010, 06:39:00 PM
Do you take ZMA before bed? It will raise your natural anabolic hormone levels , improve sleep quality and aid in recovery.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 16, 2010, 04:32:57 AM
sunday
7 am
did a 3 mile run on the track outside
gonna do back delts bis calves later today


Do you take ZMA before bed? It will raise your natural anabolic hormone levels , improve sleep quality and aid in recovery.
i dont take zma, but before bed i do take: an estrogen cortisol reduction supp, and universal animal pm-which is a great recovery sleep supp thats been working amazing for me


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 16, 2010, 12:41:20 PM
sunday
7 am
did a 3 mile run on the track outside
gonna do back delts bis calves later today



sunday afternoon
back delts bis abs

wide pullups superset hammer strength shoulder press
12 pullups ss 1 plate per side x 10
12 pullups ss 1 plate+25 per side x 10
12 pullups ss 2 plates per side x 10
12 pullups ss 2 plates +35 per side x 7

hammer strength shrugs superset 1 arm db rows
2 plates per side x 12 ss 80 x 8
3 plates per side x 12 ss 100 x 8
4 plates per side x 12 ss 105 x8
5 plates per side x 12 ss 105 x 8

smith machine upright rows
95 x 10
115 x 10
135 x10
95 x 20

vbar pulldowns
140 x 10
170 x 8
200 x 6

incline dumbell curls
30 x 12
35 x 8
40 x 6

barbell concentration curls
50 x 10
60 x 10
60 x 10 drop to 50 x 10

cable wrist curls...3 x 15
cable reverse wrist curls...3 x 15

bench knee ups 2 x 20
med ball russ twist 2 x 20
plank...1 x 2 min

ive been having issues w forearm flexor pain on my right arm for the past 4 months...i think its bi tendnitis so i cant go heavy with rowing moves which irritates me

same diet!


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 17, 2010, 05:48:28 PM
monday evening
i did 20 mins hiit on treadmill...taking tomm off to rest up for the fire test wed

same diet


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 19, 2010, 05:19:29 AM
i took tuesday off to rst up for today...had a sports massage because my legs and back were very tight and sore...i feel loosy goosy now
same diet except i had some extra pistachios in the evening because i was really hungry
6 omega eggs w spinnach
2 scoop pro powder tbsp mac oil
8 oz turkey green beans handful walnuts
8 oz turk green beans handful almonds
handful pistachios!
2 can sardines green beans handful pumpkin seeds
40g whey tbsp mac oil

wed
gonna go take the fire test in a few hours
diet:
40g protein powder, 1tbsp mac oil
6 omega eggs w 4oz turkey w spinnach
before test:1 cup oats w 2 scoop pro powder w some berries
8 oz turkey green beans handful walnuts/pecans
2 cans sardines w green beans handful pumpkin seeds
8 oz turkey green beans 2tbsp almond butter

gonna hopefully do some sprints tonight!!


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 19, 2010, 06:03:32 PM
passed the test
only thing that gave me trouble was the overhead pike push because it was so high above my head...if i were taller it would have been easier

after work this evening i did 20 mins of hiit cardio on treadmill and some ab work after

hanging wipers superset stabilty ball crunch superset stabilty ball jacknives
1 x 15 per side ss 1 x 15 ss 1 x 15
full body foot hand touch body propellers superset stabilty ball crunch superset stabilty ball foot touches
1 x 12 ss 1 x12 ss 1x12


Title: Re: Naturalwonder83 training Log
Post by: newmom on May 19, 2010, 06:11:14 PM
passed the test


Congrats Gene


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 19, 2010, 06:15:26 PM
Congrats Gene
lordy news travels fast around here

thank u :)


Title: Re: Naturalwonder83 training Log
Post by: Alex23 on May 20, 2010, 01:42:59 PM
lordy news travels fast around here

thank u :)

Congrats!!!!!!!!!!!


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 20, 2010, 05:55:37 PM
thursday
full body

weather was nice here on the east coast...so this workout was done outside 8)

circuit 1
Kettlebell 2 hand swings/ high jumps onto large tire/ tire flips/ rotating plyo pushups on edge of tire/ dips on edge of tire/ med ball slams
70lbs x 40 secs/ 10 tire jumps/ 10 tire flips/ twice around tire w plyo pushups-20 reps/ 25 dips/ 20 med ball slams w/ 30lb ball
^^^^^^^^^^^^^^REPEATED 2 MORE TIMES..NO REST IN BETWEEN EXERCISES...10 SECS REST IN BETWEEN WHOLE CIRCUIT


circuit 2
med ball throw across parking lot, sprint to ball each time/ heavy band flies/ heavy band rows/ heavy band side choppers/ kettlebell hammer curl/ parking lot sprints
30lb ball 10 throws/ 25 band flies/ 25 band rows/ 15 band choppers/ 70lb kettlebell hammer curl x 10 reps/ 1 full sprint
^^^^^^^^^^^^^^^REPEATED 2 MORE TIMES...NO REST IN BETWEEN EXERCISES...10 SECS REST IN BETWEEN WHOLE CIRCUIT


circuit 3
sandbag burpees w overhead press/ rope rows on a tree/ heavy band archers/ stationary low tire pushes/ med ball superplank/ med ball v up passes
50lbs x 15 reps/ 20 tree rows/ 15 archers/ 30 tire pushes/ 10 med ball superplank/ 10 med ball v ups
^^^^^^^^^^^^^^REPEATED 2 MORE TIMES...NO REST BETWEEN EXERCISES...10 SECS REST IN BETWEEN WHOLE CIRCUIT

same diet!!!
havent had a cheat meal in weeks!!!!!!!!!!!!!!!!!!!!!!!!!

6 omega eggs w spinnach
2 scoop pro powder cup oats w berries
40g whey handful lamonds
8 oz turkey green beans handful pecans
8 oz turkey green beans handful walnuts brazil nuts
2 can herring w spinnach hnadful pumpkin seeds


Congrats!!!!!!!!!!!
thank u!!


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 21, 2010, 06:13:24 PM
friday
5:20 am...25 mins hiit cardio at the gym

friday evening
delts and arms

had a really good workout...first time having no forearm pain during biceps in a long time

hammer strength shoulder press
2 plates per side x 10
2 plates +25 per side x 6
2 plates +25 per side x 6

leaning 1 arm dumbell side raise
30 x 12 per arm
35 x 10 per arm
40 x 8 per arm
45 x 6 per arm

cable 1 arm across body lateral
40 x 15 per arm
40 x 15 per arm
60 x 8 per arm

smith machine upright row superset reverse pec deck
135 x 8 ss 50 x 15
135 x 8 ss 70 x 15
135 x 8 ss 70 x 15


vbar pushdowns superset chins
70 x 15 ss 10 chins
100 x 12 ss 10 chins
120 x 12 ss 10 chins
130 x 12 ss 10 chins

1 arm dumbell preachers superset dumbell skullcrushers lying on floor
30 x 10 ss 30 x 10
35 x 10 ss 30 x 10
40 x 10 ss 30 x 10
i think i could have gone hevaier on curls but i didnt want to risk my bicep hurting again...form was very slow and controlled

cable incline curls superset overhead rope extensions
30 x 10 per arm ss 80 x 12
40 x 10 per arm ss 90 x 10
40 x 10 per arm ss 90 x 8

rope hammer curls
4 sets of 15, 12, 10, 8 reps

cable wrist curls
2 x 30

cable reverse wrist curls
2 x 30


same diet
still no cheat meal!!!!!


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 22, 2010, 04:52:56 PM
saturday
was in new york all day on wall street for a work related seminar
i got to see the new york stock exchange building

brought my meals with me, but wondered if i wanted to cheat...but i did not...im not sure if i will cheat tommorow when im back in new york...its been a few weeks since my last cheat meal of a few pizza slices

diet today

6 omega eggs w spinnach
2 scoop pro powder tbsp mac oil
8 oz turkey green beans handful almonds
8 oz turkey green beans handful walnuts pecans
8 oz turkey w spinnach handful walnuts and 4 brazil nuts
2 can herring w green beans handful pumpkin seeds


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 24, 2010, 05:24:16 PM
sunday
5am -40 min run outside

then back to nyc

6 omega eggs w spinnach
1 piece juniors blueberry cheesecake
2 scoop pro powder tbsp mac oil
1 soft pretzel
8 oz turk green bean handful almonds
1 soft pretzel
2 scoop pro powder tbsp mac oil
1 piece juniors blueberry cheesecake
2 slice of two boots pizza
8 oz turk green bean handful walnuts pecans
2 can herring w green bean handful pumpkin seeds

monday
today
back chest calves cardio

flat db press superset vbar pulldowns
80 x 8 ss 130 x 8
90 x 8 ss 150 x 8
95 x 8 ss 180 x 8
95 x 8 ss 180 x 8

incline bb press superset pullups
135 x 8 ss 12 pullups
185 x 8 ss 12 pullups
185 x 8 ss 12 pullups
185 x 8 ss 12 pullups

seated rope rows superset pushups hands on ball feet on bench
140 x 8 ss 12 ball pushups
170 x 8 ss 12 ball pushups
180 x 8 ss 12 ball pushups
180 x 8 ss 20 ball pushups

bent over bb rows superset bosu ball pushups
135 x 10 ss 25 bosu
135 x 10 ss 25 bosu
135 x 10 ss 25 bosu
135 x 10 ss 25 bosu

bb rows were only 135 but im really working on perfect slow form....starting light and slowly preogressing over time...i really felt them this time

dumbell pullover superset stiff arm rope pulldowns superset hypers
95 x 15 ss 80 x 15 ss 15 hypers
95 x 15 ss 80 x 15 ss 15 hypers
95 x 15 ss 80 x 15 ss 15 hypers

calves
leg press calf
90lbs per side
5 x 25 reps

cardio

25 mins of jumprope and giant rope chops and slams


same diet


Title: Re: Naturalwonder83 training Log
Post by: Devon97 on May 25, 2010, 03:25:16 PM
Natty Wonder,

I know you do tire flip and sledge hammer work in yrou training.

What other stuff do you do similar to him?

http://www.youtube.com/user/DAVISTRAINING#p/u/10/Tk-0MET6pUw (http://www.youtube.com/user/DAVISTRAINING#p/u/10/Tk-0MET6pUw)


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 25, 2010, 03:45:27 PM
tuesday
cardio
6:30 am...30 minute hard run through the streets

same diet
6 omega eggs w spinnach
8 oz turk green beans handful walnuts
8 oz turk green beans handful almonds
8 oz turk green beans handful walnuts pecans
2 scoop pro powder tbsp mac oil
2 can herring w spinnach handful pumpkin seeds
2 scoop pro powder 2tbsp natty pb

Natty Wonder,

I know you do tire flip and sledge hammer work in yrou training.

What other stuff do you do similar to him?

http://www.youtube.com/user/DAVISTRAINING#p/u/10/Tk-0MET6pUw (http://www.youtube.com/user/DAVISTRAINING#p/u/10/Tk-0MET6pUw)
thanks for the link
i do a lot of similar training as him!


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 26, 2010, 04:52:55 PM
wednesday
5:20 am...20 mins hiit cardio on treadmill at the gym

wednesday evening
delts arms

cable wide upright rows superset rope face pulls
20 x 12 ss 30 x 12
30 x 12 ss 40 x 12
40 x 12 ss 40 x 12
40 x 12 ss 40 x 12

seated dumbell overhead press
65 x10
70 x 10
70 x 10

leaning 1 arm db lateral superset cable across body lateral
45 x 7 ss 50 x 12
50 x 7 ss 50 x 12

dumbell shrugs
80 x 10
95 x 10
95 x 10

alt dumbell curls superset barbell concentration curls
40 x 10 ss 60 x12
40 x 8 ss 60 x12
40 x 6 ss 60 x 12

dips superset vbar pushdowns
15 dips ss 80 x12
15 dips ss 100 x 12
15 dips ss 130 x12

cable wrist curls
4 x 15, 12, 10, 8
cable reverse wrist curls
4 x 15, 12 10 8

same diet!!!!!!!!!!!!!!!!!!!!!!!!!!!!!


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 29, 2010, 04:19:46 AM
Thursday
legs

power squat machine
1 plate per side x 10
2 pps x 10
3 pps x 8
4 pps x 6
5 pps x 5

seated calf
1 plate x 6
2 plate x 6
3 plate x 6
3 plate x 6
3 plate x 6 drop to 2 plate x 6 drop to 1 plate x 6

split squats
135 x 8 per leg
135 x 12 per leg
135 x 15 per leg
135 x 20 per leg

stiff leg deads
135 x 12
135 x 12
135 x 12
135 x 12

seated leg curls
90 x 10
90 x 10
90 x 10
90 x 10

THIS WORKOUT WAS HORRIBLE...I HAD NO MOTIVATION AT ALL AND WANTED TO LEAVE THE GYM AFTER 5 MINS...I WAS SO PISSED ABOUT HAVING A BAD WORKOUT I DECIDED TO WAKE UP THE NEXT MORNING BEFORE WORK AND DO LEG AGAIN...LOOKING BACK ON MY LOG I SHOULD HAVE TAKEN THURSDAY OFF LIKE I USUALLY DO

SAME DIET^^^^^^^^^^^^^^^^^^^^^

FRIDAY
LEGS AND CORE

WOKE UP AT 4AM TO HAVE MY BREAKFAST THEN GOT TO THE GYM BY 5AM...HAD A GREAT WORKOUT...SO I WAS HAPPY

POWER SQUAT MACHINE
1 plate per side x 10
2 pps x 10
3 pps x 8
4 pps x 8
5 pps x 8 drop to 4pps x 8 drop to 3 pps x 6 drop to 2 pps x 5 drop to 1 pps x 12

walking lunges superset glute ham bridges superset box jumps superset du,mbell stiff leg deads
+30s x 30 lunges ss 15 ghb ss 15 box jumps ss 50s x 12
+35s x 25 lunges ss 15 ghb ss 15 box jumps ss 70s x 12
+40s x 40 lunges ss 15 ghb ss 15 box jumps ss 90s x 12

seated leg curls
140 x 10
140 x 10
120 x 20

core
lying reverse crunch superset med ball copper superset med ball russ twist
3 x 20 ss 3 x 20 ss 3 x20

same diet

saturday
today
7 am 30 mins on treadmill
10-12 incline 3.8 mph


legs are super sore today hence why no running


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 29, 2010, 04:38:31 PM
sat
30 mins cardio at 7am...10-12 incline 3.8 mph

diet
2 scoop pro powder tbsp mac oil
2 can herring w spinnach handful pumpkin seeds
1 slice juniors cheesecake
4 slices pizza
1 slice pizza
1 slice pizza
1 slice juniors cheesecake
1 slice carrot cake
sushi rolls
melon
2 scoop pro powder 2tbsp natty pb


Title: Re: Naturalwonder83 training Log
Post by: Devon97 on May 29, 2010, 06:33:08 PM
What kind of pizza? Frozen? Delivered? From resturaunt?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 30, 2010, 05:30:08 AM
What kind of pizza? Frozen? Delivered? From resturaunt?
i had pizza from lombardis in little italy, then 2 boots at grand central then rays pizza in little italy


________________
sunday
7 am
25 mins hiit cardio at the gym
abs
hanging knee raise
3 x 15
ball crunches
3 x 15
decline bench russ twists
3 x 15


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 30, 2010, 01:43:26 PM
i had pizza from lombardis in little italy, then 2 boots at grand central then rays pizza in little italy


________________
sunday
7 am
25 mins hiit cardio at the gym
abs
hanging knee raise
3 x 15
ball crunches
3 x 15
decline bench russ twists
3 x 15

diet today
2 scoop pro powder tbsp mac oil
6 omega eggs w spinnach
8 oz turkey green beans handful almonds
8 oz turkey green beans handful walnuts
2 can herring w spinnach handful pumpkin seeds
2 scoop pro powder 2tbsp natty pb


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 31, 2010, 05:16:52 AM
monday
7 am
25 mins hiit on treadmill at the gym

gonna do chest back and calves tonight


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 31, 2010, 04:37:43 PM
monday
7 am
25 mins hiit on treadmill at the gym

gonna do chest back and calves tonight

chest/back/calves

hammer strength incline superset wide pulldowns
1 plate per side x 10 ss 150 x 10
2 plates per side x 10 ss 180 x 10
3 plates per side x 10 ss 200 x 10
3 plates x per side x 10 ss 200 x 10

machine chest press superset chins
230 x 10 ss 10 chins
250 x 10 ss 10 chins
270 x 10 ss 10 chins
280 x 8 ss 10 chins

bent over barbell rows superset bosu ball pushups
135 x 8 ss 25 bosu
145 x 8 ss 25 bosu
145 x 8 ss 25 bosu
145 x 8 ss 25 bosu

i was very happy w the bb rows...reteaching myself the form has really paid off...now i do them bent over with my chest facing the floor and i really get a great squeeze each time...each week i plan to slowly add the weight-in the past i lifted with bad form on them

i was also happy my right forearm was pain free...and the bb rows didnt irritate it

calves
seated calf raise
5 x 30 reps

leg press calf superset calf raises on steps
5 sets of 30 ss 5 x 30

same diet


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 02, 2010, 12:42:11 PM
tuesday-rest day-same diet

wednesday-today
5:15 am...30 mins on stairmaster...level 10-16

wednesday afternoon
delts arms calves

side laterals superset diamond pushups on med ball superset trx bicep curls
15 x 20 ss 20 ball diamonds ss 15 trx curls
25 x 20 ss 25 ball diamonds ss 15 trx curls
30 x 15 ss 20 ball diamonds ss 15 trx curls

then went outside
50lb sand bag curl into overhead shoulder press on 1 shoulder, raise it over to other side overhead and repeat, superset med ball slams superset heavy band curls

12 switching sand bag presses ss 25 slams w/ 30lb ball superset 25 heavy band curls
^^^^^^^^^^^^^^REPEAT 2 MORE TIMES

explosive 50lb sand bag overhead throws superset heavy band shoulder presses superset dips on giant tire w/ feet on med ball
15 expl overhead throws superset 20 heavy band presses superset 25 tire dips on med ball
^^^^^^^^^^^^^^^REPEAT 2 MORE TIMES

back indoors
bodyweight swooping tricep extensions on smith machine bar superset leg press calf press superset palms forward dumbell curls
3 sets of: 12 swooping tri exts ss 32 leg press calf ss curls:30lbsx 15, 25lbs x 15 reps

same diet!!!!!!!!!!!!


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 03, 2010, 02:45:20 PM
wednesday
6:30 am 3 mile run on the track outdoors

no weights today-upper body is so sore from yesterday

diet
2 scoop pro powder tbsp mac oil
8 oz turkey w kale advocdo salad w walnuts from wholefoods market
8 oz turkey green beans handful pecans
8 oz turkey green beans handful brazil nuts almonds
2 can sardines w spinnach handful pumpkin seeds
6 omega eggs w spinnach

legs tommorow morning


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 04, 2010, 02:20:13 PM
friday
legs calves abs

barbell front squats
135 x 15
185 x 15
195 x 15
195 x 15
195 x 15

stabilty ball hamstring curls superset stiff leg deadlifts
15 curls ss 135 x 15
15 curls ss 225 x 15
15 curls ss 225 x 15
15 curls ss 225 x 15

dumbell step ups onto bench
+60s x 12 per leg
+60s x 12 per leg
+60s x 12 per leg
+60s x 12 per leg

smith machine calf raise
135 x 50
135 x 50
135 x 50
135 x 50

stairway calf raise
1st step 1 raise
2nd step 2 raises
3rd step 3 raises
etc etc
up to 24 steps 24 raises

wall sits
2 sets
3 minutes
3 minutes

abs
bench knee ups superset ab wheel rollouts
2 sets of 20 ss 2 sets of 20

standing russian twist w 45lb plate
2 sets of 20

diet
10 egg whites w 1 cup oats w berries, 1 apple
8 oz turkey green beans handful walnuts
8 oz turkey green beans handful walnuts
2 scoop pro powder tbsp mac oil
4 omega eggs w 5 whites w half advocdoe w spinnach
8 oz salmon w green beans handful pumpkin seeds
2 scoop pro powder 2tbsp natty pb


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 05, 2010, 07:14:57 AM
saturday
6 am
45 minute run outside

i may not cheat today on my diet- im not sure


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 06, 2010, 05:32:40 PM
saturday
6 am
45 minute run outside

i may not cheat today on my diet- im not sure
diet from sat

6 omega eggs w 5 whites w spinnach
8 oz turkey green beans handful pecans
8 oz turkey green beans handful walnuts
2 scoop pro powder tbsp mac oil
8 oz salmon w spinnach handful pumpkin seeds
6 omega eggs w 5 whites w veggies and spinnach

sunday
rest day
diet
5 omega eggs w 5 whites w spinnach
2 scoop pro powder tbsp mac oil
8 oz turkey w spinnach handful walnuts
1 slice cheesecake factory original cheesecake
1 reeses peanut butter cookie
1 slice cheesecake factory white chocolate raspberry cheesecake
1 reeses peanut butter cookie
2 sushi rolls
1 whole pizza from colony pizza
large order of cavetelli w sauce
1 apple
2 scoop pro powder 2tbsp natty pb


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 07, 2010, 11:39:40 AM
monday
7am

chest back calves

incline smith press ss pullups
135 x 10 ss 12 pullups
185 x 10 ss 12 pullups
225 x 10 ss 12 pullups
235 x 5 ss 12 pullups
235 x 5 ss 12 pullups

flat dumbell press ss bent over barbell rows
100 x 5 ss 135 x 10
95 x 6 ss 155 x 10
90 x 7 ss 155 x10
85 x 7 ss 155 x 10

incline dumbell flies superset seated rope rows
65 x 12 ss 160 x 8
75 x 12 ss 160 x 8
80 x 12 ss 160 x 8

cable crossovers superset dumbell pullovers
40 x 12 ss 100 x 12
40 x 12 ss 100 x 8

underhand pulldowns superset stabilty ball pushups superset hypers
140 x 10 ss 15 ball pushups ss 15 hypers
160 x 8 ss 15 ball pushups ss 15 hypers
160 x 8 ss 15 ball pushups ss 15 hypers

calves
seated leg press calf press
5 sets of 12...last set was 8 drop sets of 8 reps

cardio
20 mins of sprints

same diet


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 09, 2010, 02:20:28 PM
tuesday
rest day
same diet

wednesday
today
4:30 am-30 minute run outside
abs
lying reverse crunch 2 x 20
ab wheel rollouts 2 x 20
russian twist no weight 2 x 20

wednesday afternoon legs and calves

Leg press superset Smith machine deep squats superset walking lunges
3 plates per side x 15 ss 185 x 12 ss +40s x 30 lunges
right into
3 plates per side x 15 ss 205 x 12 ss +40s x 30 lunges
right into
3 plates per side x 15 ss 205 x 12 ss +40s x 30 lunges
right into
3 plates per side x 10 drop to 2 plates per side x 20 drop to 1 plate per side x 30 ss 135 x20 ss walking double lunges x 30

Dumbell stiff leg deads superset TRX glute ham bridges ss TRX leg curls ss leg press calf ss leg press single calf press
50 x 12 ss trx ghb x 15 ss trx leg curls x 15 ss 2 plates per side x 15 calf ss 2 plates per side x 15 single leg calf
repeat immediately
repeat immediately
repeat immediately
repeat immediately w a drop set on leg press calf and single leg press calf

same diet


Title: Re: Naturalwonder83 training Log
Post by: chaos on June 09, 2010, 03:08:59 PM
Not doing KB work anymore Gene?


Title: Re: Naturalwonder83 training Log
Post by: chaos on June 09, 2010, 03:10:15 PM
Not doing KB work anymore Gene?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 09, 2010, 03:22:40 PM
Not doing KB work anymore Gene?
taking a lil break from kb stuff and crazy stuff and being careful w my right arm-i had real bad imflamation in the forearm flexor and bad pain in my hands -all from overuse-for a while it was painful to even curl 30lbs...now its better



Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 10, 2010, 03:50:41 PM
thursday
6 am
35 mins on treadmill...10 incline, 4.0 mph


thursday evening
quick shoulders


cable face pulls superset cable upright rows
30 x 15 ss 30 x 10
30 x 15 ss 35 x10
30 x15 ss 35 x 10

seated dumbell press
40 x8
60 x8
75 x8
75 x8

leaning cable side laterals
20 x12
20 x12
20 x 12

incline bench side laterals
20 x12
20 x12
20 x12

shrugs
80 x12
100 x10
100 x10
100x10

trx y flies...12 reps
trx ts...12 reps
trx y flies...12 reps

same diet


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 11, 2010, 05:34:39 PM
friday
5 am
25 mins hiit on treadmill

legs are so wrecked from wednesday...my quads are extremely sore-it was painful just to lie on the foam roller

friday morning at 10 am
arms and calves

dips superset overhead rope extensions
15 dips ss 80 x 12
15 dips ss 80 x 10
15 dips ss 70 x 8
15 dips ss 70 x 5 drop to 60 x 5

med ball diamond pushups superset standing overhead dumbell extension superset leg press calf
15 diamonds ss 45 x 15 ss 2 plate per side x 25
go right to
12 diamonds ss 45 x12 ss 2 plate per side x 25
go right to
8 diamonds ss 40 x 10 ss 2 plate per side x 25
go right to
6 diamonds ss 40 x10 ss 2 plates per side x 25

bodyweight swooping tricep extensions on bar superset rope pushdowns superset single leg press calf
10 bodyweights ss 70 x15 ss 2 plate per side x 20 per leg
10 bodyweights ss 70 x 12 ss 2pps x 20 per leg
10 bodyweights ss 70 x 8 drop to 50 x 8 ss 2pps x 20 per leg

alternate dumbell curls
25 x 10
35 x10
45 x 10
50 x 5 drop to 20 x 20 both hands same time
50 x 5 drop to 20 x 20 both hands same time
50 x 5 drop to 20 x 20 both hands same time

crouching 2 arm cable curls
50 x 15
80 x 10 drop to 40 x 15


 diet
7 omega eggs w 5 whites w spinnach
1 cup oats w 1/2 cup applesauce w berries and 2 scoop pro powder
2 small homemade blueberry oatmeal muffins
7 oz turkey w spinnach w walnuts
2 scoop pro powder tbsp mac oil
2 can herring w kale advocado salad
7 oz turkey green beans handful pumpkin seeds

got my bodyfat tested today and i came in at 5 %...my weight at the end of the day is 178

cheat day tommorow


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 12, 2010, 03:10:25 PM
sat
630 am-3 mile run on track outside

diet
10 egg whites w 3 small homemade oatmeal blueberry muffins and some melon
2 scoop pro powder w 1 cup mixed berries
1 soft pretzel
1 large pizza from grimaldis in brooklyn-best pizza i ever had
half of a raspberry swirl cheesecake from juniors cheesecakes
2 scoop pro powder w 1 cup mixed berries


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 13, 2010, 03:16:20 PM
sunday
rest day

2 scoop pro powder tbsp mac oil
8 oz turkey green beans handful pistachios
8 oz turkey w kale advocado salad w handful walnuts
6 omega eggs w spinnach
7 oz salmon w spinnach w handful pumpkin seeds
2 scoop pro powder 2tbsp natural pb


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 14, 2010, 03:27:44 AM
monday
515 am
25 mins hiit on treadmill

then abs
incline bench reverse crunches...3 x 20
stability ball crunches...3 x 20
full body foot hand propellers...1 x 10
med ball russian twists...1 x 15
standing russian twist w 35lb plate...1 x 20
lying low back extensions...3 x 15

chest and back this afternoon


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 14, 2010, 02:44:41 PM
monday
515 am
25 mins hiit on treadmill

then abs
incline bench reverse crunches...3 x 20
stability ball crunches...3 x 20
full body foot hand propellers...1 x 10
med ball russian twists...1 x 15
standing russian twist w 35lb plate...1 x 20
lying low back extensions...3 x 15

chest and back this afternoon


monday night
back forearms calves

face pulls superset pullups
30 x 12 ss 12 pullups
45 x 12 ss 12 pullups
55 x12 ss 12 pullups
65 x 12 ss 12 pullups

bent over barbell rows
155 x10
155 x 10
155 x10

seated rope rows
160 x10
160 x10
160 x10

dumbell pullovers superset stiff arm pushdowns
100 x12 ss 55 x 12
100 x 12 ss 45 x12

chins superset hypers
12 chins ss +45lbs x12
12 chins ww +45lbs x 12

cable wrist curls superset cable reverse wrist curls
5 x 15 ss 5  x15

calves
single leg dumbell calf raise
+30lbs
4 sets of 12 per leg

smith machine standing calf
135 x 8
135 x 8
225 x 8
225 x 8
225 x 8
225 x 10 drop to 135 x 10

same diet
50g whey iso tbsp mac oil
6 omega eggs w spinnach
8 oz turkey green beans handful almonds
2 can herring w spinnach handful pumpkin seeds
pre workout-10 egg whites and 1 cup oats w 1/2 cup applesauce w berries and cinnomon
40g pro powder handful pistachios
7 oz turkey green beans and tomatoes 2tbsp natural pb


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 15, 2010, 03:56:44 AM
615 am
20 mins hiit on treadmill

chest calves abs tonight


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 15, 2010, 03:35:02 PM
615 am
20 mins hiit on treadmill

chest calves abs tonight

tuesday night
chest

great workout-great energy-great pump-short n sweet-i was happy w it

incline dumbell press
95 x 6
100 x 6
100 x 6

incline cable flies
35 x 12
35 x 12

weighted dips superset cable crossover superset dive bomber pushups
+45lbs x 8 ss 35 x 12 ss 25 dive bombers
+45lbs x 8 ss 35 x 12 ss 15 dive bombers
+45lbs x 5 drop to bodyweight x 3 ss 35 x 12 ss 8 dive bombers drop to reg pushups x 5

done in 35 mins

diet
50g whey iso tbsp mac oil
6 omega eggs w spinnach
8 oz salmon w kale advocadoe salad w handful pumpkin seeds
8 oz turkey green beans handful pecans walnuts
pre workout-2 scoop pro powder cup oats 1/2 cup applesauce w berries and cinnomon
8 oz turkey green beans handful almonds
7 oz turkey green beans 2tbsp natural pb



Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 16, 2010, 12:41:14 PM
wednesday
5:15 am-20 mins hiit on treadmill

wednesday afternoon
Legs

Single Leg Press
1 plate per side x 15 per leg
2 plates per side x 15 per leg
3 plates per side x 15 per leg go into double leg 30 reps

Barbell Stiff Leg Deads superset Walking Kettlebell Lunges superset TRX Hamstring Curls
195 x 15 ss +50s in each hand x 30 lunges ss 15 TRX ham curls
195 x 15 ss +50s in each hand x 30 lunges ss 15 trx ham curls
195 x 15 ss +50s in each hand x 30 lunges ss 15 trx ham curls

Deep Smith Machine Squats superset Weighted Sled Pushes superset Wall Sits
195 x 20 ss very heavy sled x 4 long pushes ss 1 min wall sit
195 x 20 ss very heavy sled x 4 long pushes ss 1 min wall sit
135 x 30 ss very heavy sled x 6 long pushes ss 1 min wall sit

diet
6 omega eggs w spinnach
8 oz chicken w green beans handful walnuts and brazil nuts and pecans
8 oz chicken w green beans handful almonds
pre workout
1 cup oats w 2 scoop pro powder, 1/2 cup applesauce w berries and cinnomon
50g whey iso tbsp mac oil
2 can herring w spinnach handful pumpkin seeds
6 oz turkey green beans handful pistachios


Title: Re: Naturalwonder83 training Log
Post by: newmom on June 16, 2010, 02:26:37 PM
Gene, where is the stairclimber training at..come on I did 60 min tonight


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 16, 2010, 04:20:31 PM
Gene, where is the stairclimber training at..come on I did 60 min tonight
i was actually planning on doing it friday morning!!


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 17, 2010, 05:20:09 AM
thursday morning
delts and calves

good workout-quick and fast paced-done in about 35 mins

trx rear delt flies superset side dumbell raises
15 trx ss 15 lbs x 15 reps
15 trx ss 15lbs x 15 reps
15 trx ss 15lbs x 15 reps


standing dumbell press superset rope face pulls
50 x 15 ss 70 x 15
60 x 12 ss 90 x 15
70 x 8 ss 120 x 15

standing press w empty barbell superset front plate raise superset single calf press on leg press
45lb bar x 50 reps ss 25lbs x 15 ss 2 plates per side x 12 per leg
45lb bar x 50 reps ss 25lbs x 15 ss 2 plates per side x 12 per leg
45lb bar x 50 reps ss 25lbs x 15 ss 2 plates per side x 12 per leg

calf press on leg press
4 plates per side-8 reps toes out, in, straight
24 reps
24 reps
24 reps
24 reps

diet for today
10 egg whites, cup oats w berries 1/2 cup applesauce w cinnomon
2 scoop pro powder 2tbsp natural pb
7 oz turkey green beans handful almonds
7 oz turkey green beans handful pecans walnuts brazil nuts
2 scoop whey iso tbsp mac oil
6 omega eggs w spinnach
2 can sardines w green beans and tomatoes handful pumpkin seeds


Title: Re: Naturalwonder83 training Log
Post by: newmom on June 17, 2010, 05:26:39 AM
i was actually planning on doing it friday morning!!

okie dokie my  friend


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 18, 2010, 04:28:28 PM
friday
5:15 am-30 mins on the stairstepper


friday afternoon
arms and calves and abs

1 arm dumbell preacher curl superset dumbell skullcrushers
30 x 10 per arm ss 30 x 10
35 x 10 per arm ss 35 x 6
40 x 10 per arm ss 35 x 6

incline cable curls superset overhead rope extensions
25 x 12 ss 60 x 12
35 x 10 ss 80 x 12
45 x 8 ss 100 x 12

cable 2 arm concentration curls superset bar pushdowns
25 x 15 ss 80 x 12
35 x 15 ss 100 x 12
35 x 15 ss 130 x 12

cable wrist curls superset cable reverse wrist curls superset rope hammers superset smith machine calf raises
40 x 15 ss 40 x 15 ss 40 x 12 ss 135 x 12
50 x 15 ss 50 x 15 ss 50 x 12 ss 195 x 12
70 x 15 ss 70 x 15 ss 50 x 12 ss 225 x 12
70 x 15 ss 70 x 15 ss 50 x 12 ss 295 x 8
70 x 15 ss 70 x 15 ss 50 x 12 ss 295 x 8

abs
stabilty ball pikes superset bosu weighted crunches superset barbell landmines superset med ball russ twist
2 sets of:30 pikes/ ss +25lbs x 30 bosus/ ss 70lbs x 10 landmines/ ss 20lb russ twist x 30 reps

same diet!!!!!!!!!!!!!!!!!!


Title: Re: Naturalwonder83 training Log
Post by: newmom on June 18, 2010, 04:29:14 PM
friday
5:15 am-30 mins on the stairstepper



Gene what level did you do this at


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 18, 2010, 04:34:03 PM
Gene what level did you do this at
i did level 14


Title: Re: Naturalwonder83 training Log
Post by: chaos on June 18, 2010, 04:35:08 PM
"70lbs x 10 landmines"

Do you include the weight of the bar?

What height to do you hold it? Eye level or shoulder level?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 18, 2010, 04:36:59 PM
"70lbs x 10 landmines"

Do you include the weight of the bar?

What height to do you hold it? Eye level or shoulder level?
yeah-i did-so i just had a 25lb plate on the 45lb bar-i held it at eye level


Title: Re: Naturalwonder83 training Log
Post by: newmom on June 18, 2010, 04:41:48 PM
i did level 14

whoa pretty good..does the stairmaster go up to level 20, thats the highest level on the one I use..I ran 8 miles this am, then 2nd cardio 45 minutes stairmaster level 20, then 25 min on stair climber..BRUTAL


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 18, 2010, 04:45:36 PM
whoa pretty good..does the stairmaster go up to level 20, thats the highest level on the one I use..I ran 8 miles this am, then 2nd cardio 45 minutes stairmaster level 20, then 25 min on stair climber..BRUTAL
im not sure what it goes to-pretty high

how come ua re doing so much cardio??


Title: Re: Naturalwonder83 training Log
Post by: newmom on June 18, 2010, 04:47:25 PM
I love cardio, trimming down, then I start weights in 2 weeks along with at least 90 min of cardio a day. Got a marathon in 16 weeks also


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 18, 2010, 04:50:22 PM
I love cardio, trimming down, then I start weights in 2 weeks along with at least 90 min of cardio a day. Got a marathon in 16 weeks also
woah


Title: Re: Naturalwonder83 training Log
Post by: newmom on June 18, 2010, 04:54:35 PM
woah

yea havent touched a weight in 7 years..gonna try to not weigh myself everyday, which is gonna be tough. Now that Im running outside in the am, I have to get legs in better shape than last years marathon. Im hoping they wont be as sore after


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 18, 2010, 04:56:10 PM
yea havent touched a weight in 7 years..gonna try to not weigh myself everyday, which is gonna be tough. Now that Im running outside in the am, I have to get legs in better shape than last years marathon. Im hoping they wont be as sore after
dont u think u maybe are doing  a bit too much cardio
? i bet u could still get the same results with less


Title: Re: Naturalwonder83 training Log
Post by: newmom on June 18, 2010, 04:57:07 PM
dont u think u maybe are doing  a bit too much cardio
? i bet u could still get the same results with less

maybe, but I truely enjoy it. Listen I got issues with what I look like. Is it mental, im sure it is. But because I was so obese, its my passion now


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 18, 2010, 05:05:34 PM
maybe, but I truely enjoy it. Listen I got issues with what I look like. Is it mental, im sure it is. But because I was so obese, its my passion now
ok


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 19, 2010, 03:57:32 AM
sat 630 am
3 mile run on track
7 min mile


Title: Re: Naturalwonder83 training Log
Post by: chaos on June 19, 2010, 04:35:23 PM
Have you heard anything from the fire dept, Gene?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 19, 2010, 04:46:44 PM
sat 630 am
3 mile run on track
7 min mile
diet today
cheat day

4 omega eggs w 3/4 cup egg whites w spinnach
2 scoop pro powder tbsp mac oil
slice blueberry cheesecake
1 soft pretzel
4 slices pizza
1 slice pizza
1 large order of penne vodka
2 reeses peanut butter cup cookies
2 scoop pro powder tbsp mac oil
8 oz salmon w spinnach handful pumpkin seeds


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 19, 2010, 04:47:37 PM
Have you heard anything from the fire dept, Gene?
not yet
we get the written test results mid july

thanks for asking :)


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 20, 2010, 05:05:01 PM
sunday

rest day


diet

2 scoop pro powder tbsp mac oil
4 omega eggs w 3/4 cup egg whites w spinnach
7 oz salmon w spinnach and tomatoes handful pumpkin seeds
7 oz turkey green beans handful pecans/brazil nuts/walnuts
tuna sashimi w advocadoe, mixed field green salad
2 scoop pro powder 2 tbsp natural pb


Title: Re: Naturalwonder83 training Log
Post by: newmom on June 20, 2010, 05:06:21 PM
gene you ever tried power peanut butter..Its better and better for you IMO


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 20, 2010, 05:07:27 PM
gene you ever tried power peanut butter..Its better and better for you IMO
i have before-its good-but i dont like the added sugar in it-too risky for my face


Title: Re: Naturalwonder83 training Log
Post by: newmom on June 20, 2010, 05:15:26 PM
i have before-its good-but i dont like the added sugar in it-too risky for my face

ohhhh gotcha


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 21, 2010, 02:59:19 AM
monday
515 am

cardio and abs

20 mins hiit on treadmill

abs after:

stabilty ball pikes...3 sets of 20
cable negative accentuated incline bench crunches...3 sets of 20
med ball russian twists...3 sets of 20 per side
1 arm plank on stabilty ball-5 secs per arm...this one is hard...cant get very long on it :o


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 21, 2010, 05:05:43 PM
monday
515 am

cardio and abs

20 mins hiit on treadmill

abs after:

stabilty ball pikes...3 sets of 20
cable negative accentuated incline bench crunches...3 sets of 20
med ball russian twists...3 sets of 20 per side
1 arm plank on stabilty ball-5 secs per arm...this one is hard...cant get very long on it :o

monday afternoon
back calves

went slow on everything...really focused on form...i lost my straps a few weeks ago so i am getting used to lifting w no straps...i think in the long run it will be better for me

i also noticed my body seems to have filled out in the past few weeks...im not sure if its the junky cheat day, or the fact that i have begun doing bodybuilding training again...but its good...looking pumped

i like my new split of 5 days a week...short quick workouts and i like having weekends off


wide pulldowns superset seated calf raise
150 x 15 ss 1 plate+quarter x 12
180 x 12 ss plate+35 x 12
200 x 8 ss 2 plates x 12
220 x 6 ss 2 plate+25 x 20

hammer strength iso row superset leg press calf
2 plates per side x 12 ss 3 plates per side x 15
3 plates per side x 10 ss 5 pps x 15
4 pps x 8 ss 5pps x 15
4 pps x 10 ss 5 pps x 25

vbar chins superset smith machine standing calf raise
15 vbar chins ss 225 x 15
15 vbar chins ss 295 x 15
15 vbar chins ss 315 x 15
10 vbar chins ss 315 x 15

hypers
bw x 12
+25 x 12
+25x12
+25 x 12

same diet
4 omega eggs w 3/4 cup egg whites
2 scoop whey iso tbsp mac oil
8 oz turkey green beans handful pistachios
pre workout-10 egg whites, 1 cup oats w/ berries and 1/2 cup applesauce w cinnomon
post-2 scoop pro powder-ive been using beverly international ultimate muscle protein 2tbsp nat pb
2 can herring w snow peas, handful pumpkin seeds
6 oz turkey w spinnach handful brazil nuts and almonds


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 22, 2010, 02:23:46 PM
chest and cardio
moved at a good pace...finished in half an hour-then went for a run

incline barbell press superset incline dumbell flies superset incline upward cable crossovers
185 x 10 ss 50 x 15 ss 30 x 15
195 x 8 ss 70 x 15 ss 30 x 15
205 x 5 ss 80 x 10 ss 35 x 10
205 x 5 drop to 195 x 5 drop to 185 x 5 drop to 135 x 10 ss 35 x 20 ss 20 x 20

machine press superset pushups on 2 med balls superset pec deck
160 x 15 ss 15 med ball pushups ss 160 x 15
180 x 12 ss 10 med ball pushups ss 180 x 12
200 x 10 ss 8 med ball pushups ss 200 x 12
230 x 8 ss 8 med ball pushups ss 220 x 6

cardio

3 mile run outside

 diet
4 omega eggs w 3/4 cup whites w spinnach
1 cup oats w 2 scoop pro powder, 1/2 cup applesauce w berries and cinnomon-pre workout
8 oz turkey green beans handful almonds
8 oz turkey green beans handful brazil nuts and walnuts
2 scoop whey iso tbsp mac oil-ive been using rxodus whey bottanical-its whey iso w greens mixed in and high fiber
8 oz turkey green beans 2tbsp nat pb
8 oz salmon w advocadoe and pumpkin seeds w spinnach

i feel very tired today...good strength in the workout-but the run after was unusually hard...maybe it was the humid weather...or possibly i didnt drink enough water...but ive felt tired all day


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 23, 2010, 01:04:54 PM
wednesday
515 am-25 mins hiit cardio on treadmill

wednesday afternoon-legs and calves
done in 40 minutes
legs were pumped and very sore

smith machine squats-very very deep-ass to ground superset sled pushes superset walking lunges

135 x 25 ss heavy sled x 4 pushes ss 50 lunges
135 x 25 ss heavy sled x 4 pushes ss 50 lunges
135 x 25 ss heavy sled x 4 pushes ss 50 lunges

jefferson squats superset stiff leg deads superset close stance leg presses
135 x 8 per side ss 135 x 15 ss 3 plates per side x 30
135 x 8 per side ss 135 x 15 ss 3 plates per side x 30
135 x 8 per side ss 135 x 15 ss 3 plates per side x 30

trx glute bridge superset trx leg curls superset box jumps superset leg press calf presses
12 trx glute ss 12 trx leg curls ss 12 box jumps ss 3 plates per side x 30
12 trx glute ss 12 trx leg curls ss 12 box jumps ss 3 plates per side x 30
12 trx glute ss 12 trx leg curls ss 12 box jumps ss 3 plates per side x 30

same diet


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 24, 2010, 02:27:48 PM
thursday
delts and cardio

good workout-done in half an hour-presses felt strong and each time i do them i am able to increase weight with good form...i hope to be able to press the 100lbs eventually
i no longer plan on going heavier than 30lbs on side laterals...i dont think there is a need to go heavy with them

palms out dumbell side laterals superset bent over dumbell laterals superset bench knee ups
15 x 15 ss 15 x 15 ss 15 knee ups
20 x 15 ss 15 x 15 ss 15 knee ups
25 x 15 ss 15 x 15 ss 15 knee ups

seated dumbell press
80 x 8
80 x 8
80 x 8

dumbell shrugs
80 x 12
90 x 12
100 x 12
100 x 12 drop to 90 x 12 drop to 80 x 12 drop to 70 x 12 drop to 40 x 20

hanging wipers superset ab wheel rollouts
15 wipers ss 15 ab wheel
15 wipers ss 15 ab wheel
15 wipers ss 15 ab wheel

3 mile shirtless run outside after

same diet


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 25, 2010, 04:19:46 PM
friday
5 am-20 mins hiit cardio on treadmill

1 pm-arms and calves

barbell curls superset close grip bench
65 x 10 ss 135 x 10
85 x 10 ss 165 x 10
85 x 10 ss 165 x 8
85 x 10 ss 165 x 8

preacher curl superset straight bar pressdowns
105 x 12 ss 70 x 12
105 x 12 ss 90 x 12
105 x 12 ss stack x 12
105 x 12 ss stack x 12

cable wrist curls superset cable reverse curls
30 x 30 ss 25 x 15
30 x 30 ss 25 x 15
30 x 30 ss 25 x 15

leg press calf superset hammer curls
1 plate per side x 30 ss 15 x 12
2 pps x 30 ss 25 x 12
2 pps x 30 ss 30 x 12
2 pps x 30 ss 35 x 12

very happy to have no forearm pain during this...im still hesitant to go heavy w/ hammer curls so i slowed the reps down.

stairway calves
1 step x 1 raise
2nd step x 2 raise
3rd step x 3 raise
up to 27 step x 27 raises

same diet


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 27, 2010, 12:34:42 PM
saturday
no cardio

cheat day

3 omega eggs w 3/4 cup whites w spinnach
2 scoop pro powder tbsp mac oil
1 soft pretzel
small cheese pizza at lombardis in nyc
1 slice of juniors carrot cake cheesecake
2 sushi rolls
1 soft pretzel
2 scoop pro powder w blueberries and tbsp mac oil

sunday
today
diet
2 scoop pro powder tbsp mac oil
3 omega eggs w 3/4 cup whites w spinnach
2 cans sardines handful pumpkin seeds w green beans
had a handful almonds for a snack
8 oz turkey green beans handful walnuts brazil nuts almonds
8 oz salmon w spinnach tomatoe handful pumpkin seeds
2 scoop pro powder tbsp mac oil


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 28, 2010, 02:44:34 PM
monday
6 am
3 mile run outside on track

monday evening
calves chest abs

seated calf
4 sets of 30 reps...then 4 drop sets w 3 rest pauses on each drop

rotary calf
6 sets of 10 reps

flat bench press
135 x 5
185 x 5
225 x 5
255 x 5

hammer strength incline press
2 plates per side x 6
3 plates per side x 8
3 plates per side x 6
3 plates per side x 5

cable crossovers
70 x 15
80 x 15
90 x 12

pec deck
170 x 12
170 x 12

abs
reverse crunch on stabilty ball
3 sets of 15

explosive kip off floor
2 sets of 10
forward jumping roll into explosive kip off floor
12

med ball russian twist
3 sets of 50

same diet


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 29, 2010, 02:50:52 PM
tuesday

had a crappy workout this morning-but a decent run after-i was so pissed that the workout was bad that i redid the workout after work and had a much better time
i now know that i cant have good workouts in the morning-i need to lift in the afternoon

tuesday
730 am
back and cardio

wide pullups
4 x 12

underhand barbell rows
135 x 10
155 x 8
175 x 8
175 x 8

1 arm db rows
80 x 8
90 x 8
100 x 8
100 x 8

underhand pulldowns
160 x 8
180 x 8
200 x 6
200 x 6

cardio-3 mile run outside-felt good

then i redid back after work:
5 pm
wide pullups
bodyweight 12 pullups
+25lbs x 8 pullups
+25lbs x 8 pullups
+25lbs x 8 pullups

underhand barbell rows
135 x 15
155 x 10
175 x 8
175 x 8

chest supported 2 arm dumbell rows on incline bench
50s x 12
50s x 12
50s x 12
50s x 12

vbar pulldowns
160 x 10
180 x 8
180 x 8
180 x 8

same diet


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 30, 2010, 12:49:47 PM
wednesday
515 am-30 mins on the treadmill...12 incline, 3.8 mph

wednesday afternoon
legs
done in 40 mins

smith machine split squats
135 x 15 per leg
185 x 15 per leg
225 x 12 per leg
225 x 12 per leg

smith machine narrow stance squats-very deep
225 x 12
225 x 12
225 x 12

walking lunges w barbell
135 x 20 lunges
135 x 20 lunges
135 x 20 lunges

trx front squat w travel hop superset heavy sled pushes superset trx single leg pistol squats
15 trx travels ss heavy sled push ss 12 trx pistols per leg
15 trx travels ss heavy sled push ss 12 trx pistols per leg
15 trx travels ss heavy sled push ss 12 trx pistols per leg

diet was the same except i added a cup of wild blueberries to my post workout shake of 2 scoops pro powder and tbsp mac oil...felt i needed the extra carbs-felt drained after the workout


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 01, 2010, 03:34:45 PM
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


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 02, 2010, 12:36:59 PM
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


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 03, 2010, 04:10:04 PM
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


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 04, 2010, 05:05:44 PM
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


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 05, 2010, 04:05:07 PM
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


Title: Re: Naturalwonder83 training Log
Post by: chaos on July 05, 2010, 04:38:15 PM
Hey Gene for your corner tbar rows, do use the hump the air method or a strict style?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 05, 2010, 04:40:00 PM
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


Title: Re: Naturalwonder83 training Log
Post by: chaos on July 05, 2010, 05:50:45 PM
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.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 06, 2010, 02:00:56 PM
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


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 07, 2010, 05:04:07 PM
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!! :o) 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


Title: Re: Naturalwonder83 training Log
Post by: chaos on July 07, 2010, 06:47:57 PM
Gene, when are you going to reveal your cycle?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 08, 2010, 02:13:45 PM
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


Title: Re: Naturalwonder83 training Log
Post by: chaos on July 08, 2010, 04:07:15 PM
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?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 08, 2010, 04:44:52 PM
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


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 09, 2010, 04:33:28 PM
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


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 10, 2010, 05:00:35 AM
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


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 11, 2010, 04:34:40 PM
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


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 12, 2010, 08:36:31 AM
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


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 13, 2010, 04:21:16 PM
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


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 14, 2010, 05:36:25 PM
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


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 15, 2010, 02:18:15 PM
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


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 16, 2010, 04:57:47 PM
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


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 17, 2010, 05:19:10 AM
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


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 18, 2010, 05:17:48 PM
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


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 19, 2010, 12:42:46 PM
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


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 20, 2010, 03:53:20 PM
tuesday
5 am
20 mins hiit cardio on treadmill

afternoon
chest and calves

incline cable flies superset bosu ball pushups
50 x 12 ss 20 bosus
80 x 12 ss 20 bosus
100 x 12 ss 20 bosus
120 x 12 ss 20 bosus

smith machine incline press
185 x 6
195 x 6
225 x 6
245 x 3

flat dumbell press
80 x 6
80 x 6
80 x 6

cable crossovers
70 x 12
100 x 12
130 x 12
150 x 12

spiderman pushups
1 x 15
scorpion pushups
1 x 15
explosive plyo pushups on med ball
1 x 10

calves
seated calf
7 sets of 15 reps w/ a plate and quarter


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 21, 2010, 01:14:47 PM
wednesday
legs calves
no cardio

done in 35 mins

hack squat superset sled push superset leg press
2 plates per side x 15 ss 30 secs heavy sled push superset 4 plates per side x 30 reps
3 plates per side x 15 ss 30 secs heavy sled push superset 4 plates per side x 30 reps
3 plates per side x 15 ss 30 secs heavy sled push superset 4 plates per side x 30 reps

kettlebell front squats(butt to ankles) superset butt to heels box jumps superset trx single leg explosive knee drives
50lbs per hand x 12 ss 12 deep box jumps superset 20 trx per leg
50lbs per hand x 12 ss 12 deep box jumps superset 20 trx per leg
50lbs per hand x 12 ss 12 deep box jumps superset 20 trx per leg

leg press calf superset hopping holding light kettlebells
4 plates per side x 15 ss 30 secs hops
4 pps x 12 ss 30 secs hops
4 pps x 10 ss 30 secs hops

very tired after this

diet was the same as always


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 22, 2010, 02:39:19 PM
thursday
5 am
20 mins hiit on treadmill

thursday evening
abs
lying flutter kicks...50 reps...lying scissors...50 reps
lying reverse crunch...2 x 15
crunches...2 x 15
oblique crunches..2 x 15 per side

same diet

2 scoop whey iso tbsp mac oil
2 omega eggs 3/4 cup egg whites w 3tbsp guacomole w spinnach
8 oz salmon w spinnach handful pumkin seeds
8 oz turkey green beans handful walnuts
8 oz turkey green beans handful almonds/brazil nuts
2 scoop whey iso 2 tbsp natural pb


Title: Re: Naturalwonder83 training Log
Post by: andreisdaman on July 22, 2010, 04:05:41 PM
I still think you're Bluto


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 22, 2010, 04:25:20 PM
I still think you're Bluto
empty cans rattle the most


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 23, 2010, 09:28:52 AM
friday

had my bodyfat tested again today
ive dropped bodyfat so now i am between 4-5%
bad news is that i have also dropped weight-i dont need to lose any weight oh mercy

so no cardio today
and im planning on a huge cheat day tommorow

delts and arms and calves:

side dumbell laterals superset db curls superset dips
20 x 12 ss 20 x 12 ss 12 dips
25 x 12 ss 25 x 12 ss 12 dips
30 x 12 ss 30 x 12 ss 12 dips

seated dumbell press superset trx triceps superset trx biceps
60 x 10 ss 15 trx ss 15 trx
70 x 10 ss 15 trx ss 15 trx
80 x 10 drop to 50 x 8 ss 15 trx ss 15 trx

trx y raises superset face pulls superset rope pushdowns
15 trx ys ss 100 x 15 ss 100 x 15
15 trx ys ss 100 x 15 ss 100 x 10 drop to 80 x 10 drop to 50 x 12
15 trx ys ss 80 x 15 ss 100 x 8 drop to 80 x 7 drop to 50 x 10

standing barbell press superset dumbell shrugs
65 x 20 ss 80 x 15
right into
65 x 20 ss 80 x 15
right into
65 x 20 ss 80 x 15

smith machine standing calf
225lbs
4 sets of 20, 15, 12, 10

diet
2 omega eggs 3/4 cup whites w 1/2 advcaode w spinnach
2 scoop pro powder w 1 cup oats, 2tbsp nat pb, blueberries and 1 apple w cinnomon
8 oz salmon w spinnach w tomatoes handful pumpkin seeds
8 oz turkey snow peas handful almonds
8 oz turkey snow peas handful walnuts brazil nuts
2 scoop whey iso tbsp mac oil


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 25, 2010, 04:58:12 AM
sat
7 am
20 mins hiit cardio on treadmill

diet
cheat day
10 egg whites 1 cup oats w 2tbsp nat pb and blueberries and cinnomon
8 oz turkey w spinnach handful walnuts
5 slices lombardis pizza
1 slice rays pizza
1 soft pretzel
2 scoop pro powder 3/4 cup oats w blueberries and cinnomon
shrimp dumplings
1 sushi roll
1 soft pretzel
1 greek yogurt w blueberries and cinnomon
medium dominoes pizza


sunday
today
rest day
diet
cheat day
2 scoop whey iso tbsp mac oil
4 omega eggs w 3/4 cup egg whites w spinnach
2 scoop whey iso w 2tbsp almond butter
8 slices of lombardis pizza
1 slice rays pizza
1 slice juniors raspberry swirl cheesecake
1 small DQ reeses blizzard
1 greek yogurt w blueberries and pumpkin seeds


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 26, 2010, 03:13:54 PM
monday
5:30 am
20 mins hiit cardio on treadmill

monday evening
chest bis calves abs

with calvinh from the forum

seated calf raise
5 sets of 8
then 1 drop set for 5 drops

incline smith machine press
135 x 12
185 x 10
225 x 8
275 x 4 (+ 3 forced reps)

hammer strength press
2 plates per side x 8
2 plates +15 per side x 5
2 plates +15 per side x 4 drop a 5 per side x 3 drop a 10 per side x 3

cable crossover superset pushups
80 x 12 ss 15 pushups
90 x 10 ss 15 pushups
100 x 6 ss 15 pushups

biceps
machine drag curls
4 sets of 8-10...last set was rest pause

hammer curls
40 x 10
50 x 8
55 x 6

abs
machine curls
3 sets of 20

full body propellers
3 sets of 10

diet was the same-except now carbs post workout


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 27, 2010, 04:21:22 PM
tuesday
5 30 am
20 mins hiit on treadmill

diet today
2 scoop whey iso tbsp mac oil
4 omega eggs w 3/4 cup whites w spinnach
8 oz salmon w green beans handful pumpkin seeds
8 oz turkey green beans handful pistachios
8 oz salmon w broccoli 2 oz advocadoe
2 scoop pro powder 2tbsp almond butter


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 28, 2010, 03:25:19 PM
wednesday evening

legs and shoulders

circuit #1:
sandbag front squats/reverse lunge w/ overhead sandbag press and rotation/duffell bag twisting deadlift into snatch/spiderman walks/giant rope jump squat waves/giant rope jumping jacks

3 sets of:
50lb sandbag x 20 front squats/50lb sandbag reverse lunge press rotation x 20 times/ 60lb duffell bag twisting deadlift and snatch x 15 times/25 spiderman walks/20 rope wave jump squats/15 giant rope jump squats

circuit#2:
TRX single leg glute bridge/walking dumbell press/heavy sled pushes/transitional planks on stabilty ball/plank and knee tucks on stability ball

3 sets of:
15 trx single bridge per leg/ 25lbs walking dumbell press x 60 steps/ 250lb sled pushes x 30secs-1 min/ 15 trans plank on ball/15 knee tucks on ball

done in little under an hour

diet
2 scoop pro powder 2 tbsp almond butter
8 oz chicken w green beans 3 oz advocadoe
8 oz chicken w green beans handful walnuts brazil nuts
2 omega eggs w 3/4 cup whites, 2 oz advocadoe, 2 slice turkey bacon w spinnach
8 oz salmon w green beans handful pumpkin seeds
post workout-2 scoop whey iso cup oats w 2tbsp almond butter w blueberries and cinnomon
5 oz chicken w spinnach and tomatoes w 1tbsp mac oil


Title: Re: Naturalwonder83 training Log
Post by: coltrane on July 29, 2010, 06:29:05 AM
almond butter is dangerous.  WAY too tasty!


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 29, 2010, 04:05:41 PM
almond butter is dangerous.  WAY too tasty!
i know what u mean
i just wanna eat the whole jar at once


thursday
5:30 am
20 mins hiit cardio on treadmill

diet
2 scoop vpx whey iso(tastes good) tbsp mac oil
4 omega eggs w 3/4 cup whites 2 turkey bacon w spinnach
8 oz chicken w green beans handful walnuts
8 oz chicken w green beans handful almonds and brazil nuts
2 scoop whey iso tbsp mac oil

got hungry and had a small handful pistachios

8 oz salmon w spinnach and tomatoes handful pumpkin seeds


Title: Re: Naturalwonder83 training Log
Post by: Alex23 on July 29, 2010, 11:40:32 PM
Why would anyone read this shit  :-\


Title: Re: Naturalwonder83 training Log
Post by: coltrane on July 30, 2010, 10:31:06 AM
Why would anyone read this shit  :-\

meltdown


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 30, 2010, 05:12:01 PM
friday
back tris abs

pulldowns
140 x 12
160 x 10
170 x 6

bent over 2 arm dumbell rows
50s x 10
70s x 10
85s x 10

chins
+25lbs x 10
+25lbs x 10
bodyweight x 15

vbar chins superset decline dumbell pullovers superset low rope rows
12 vbar chins ss 75 x 12 ss stack x 15
12 vbar chins ss 75 x 12 ss stack x 15
12 vbar chins ss 75 x 12 ss stack x 15

barbell shrugs superset incline bench reverse crunch
315 x 15 ss 15 rev crunch
315 x 15 ss 15 rev crunch
315 x 15 ss 15 rev crunch
315 x 15 ss 15 rev crunch

dips superset bosu ball crunch superset cable wrist and reverse curls
15 dips ss 15 bosu ss 50 x 15 ss 50 x 15
15 dips ss 15 bosu ss 50 x 15 ss 50 x 15
15 dips ss 15 bosu ss 50 x 15 ss 50 x 15

dumbell kickbacks superset diamond pushups
40 x 12 ss 15 diamonds
40 x 12 ss 15 di
40 x 12 ss 15 di

standing plate twists
45lbs 3 sets of 15 per side

lying supermans 3 sets of 15

same diet

Why would anyone read this shit  :-\
x2


Title: Re: Naturalwonder83 training Log
Post by: mass 04 on July 30, 2010, 05:38:18 PM
I like reading your log, Gene.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 30, 2010, 05:39:28 PM
I like reading your log, Gene.
thanks!


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 31, 2010, 03:47:48 PM
sat
7 am
3 mile run outside

2 scoop vpx whey iso 2tbsp almond butter
4 omega eggs w 3/4 cup whites w spinnach
8 oz turkey w kale handful pecans
8 oz turkey w kale handful pistachios
8 oz herring w spinnach handful pumpkin seeds
2 scoop whey iso tbsp mac oil


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 01, 2010, 06:30:12 PM
sunday
rest day

diet

4 omega eggs w 3/4 cup whites w spinnach
8 oz herring w spinnach handful pumpkin seeds
8 oz chicken w green beans handful pecans brazil nuts
2 scoop whey iso tbsp mac oil
8 oz turkey w spinnach and tomatoes 1 small advocadoe
4 omega eggs w 2 slice turkey bacon w spinnach


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 02, 2010, 03:40:22 PM
monday

chest bis abs

incline cable flies
175 x 12

hammer strength incline press
3 plates per side x 8

flat dumbell press
85 x 8

chins
+35lbs x 6

strive machine curl
85 x 10

rope hammers
140 x 8

abs
bench knee ups ss nautilus machine crunches
3 x 20 ss 3 x 20

russ twist w med ball
2 x 30 per side

tried a new workout style today
less sets, very slow and deliberate form, gonna try to go heavier and heavier each workout


great pump!

same diet


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 03, 2010, 05:01:27 AM
tuesday
7 am
ran a few miles outside

same diet


Title: Re: Naturalwonder83 training Log
Post by: andreisdaman on August 04, 2010, 06:07:16 AM
tuesday
7 am
ran a few miles outside

same diet

three things...

1) I liked you better as Bluto

2) where do you get the money to have such lavish meals?

3) with all this working out you do , do you have a job?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 04, 2010, 03:37:06 PM
three things...

1) I liked you better as Bluto

2) where do you get the money to have such lavish meals?

3) with all this working out you do , do you have a job?
1.i never was bluto-thats a rumor began by my enemies
2.i live above my means
3.yes i have a job-i wake up to do cardio before work, then lift weights either when im done or have a break at work

wed
delts back tris

side cable laterals superset pullups
30 x 12 ss 12 pullups
50 x 12 ss 12 pullups
80 x 12 ss 12 pullups
100 x 12 ss 12 pullups

seated cable row superset standing dumbell press
180 x 10 ss 50 x 10
220 x 8 ss 50 x 10
240 x 8 ss 50 x 10
260 x 6 ss 50 x 10

hammer strength shrugs superset vbar pulldowns
4 plates per side x 15 ss 150 x 12
4 pps x 15 ss 150 x 10
4 pps x 15 ss 150 x 8
4 pps x 15 ss 150 x 6

deadlifts
225 x 15
225 x 25
225 x 30

face pulls
100 x 15
100 x 15
100 x 15

overhead dumbell extensions ss vbar pushdowns
65 x 12 ss 80 x 15
65 x 12 ss 100 x 15
65 x 12 ss 130 x 10 drop to 95 x 7 drop to 45 x 15

dips
2 sets of 20

forearms
cable wrist curls
4 sets of 20
cable reverse curls
4 sets of 12

4 omega eggs w 3/4 cup whites w spinnach
8 oz turkey green beans handful walnuts
8 oz turkey green beans handful pecans brazil nuts
8 oz turkey w snow peas handful pecans
post workout-2 scoop whey iso 1 cup oats w 2tbsp nat pb w cinnomon w 1 apple
2 can herring w spinnach handful pumpkin seeds
im either gonna cheat and have a blizzard and lg pizza, or just have 2 scoops whey iso w tbsp mac oil


Title: Re: Naturalwonder83 training Log
Post by: mass 04 on August 04, 2010, 04:15:19 PM
Thats quite a workout!


Title: Re: Naturalwonder83 training Log
Post by: andreisdaman on August 05, 2010, 06:08:26 PM
I don't mean to be a jerk-off Gene, but what are we supposed to be learning from your log?...I do admire your will and determination though


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 05, 2010, 06:43:22 PM
Thats quite a workout!
thanks!

I don't mean to be a jerk-off Gene, but what are we supposed to be learning from your log?...I do admire your will and determination though
youre not susposed to learn anything
this log is for me so i can keep track of my workouts and diet

today
thursday
2nd cheat day
4 omega eggs w 3/4 cup egg whites w spinnach
8 oz turk green beans and walnuts
8 oz turk green beans and walnuts
1 large chicken parm pizza and a slice of cheesecake
2 scoop whey iso w tbsp mac oil
8 oz salmon w spinnach, blueberries and pumpkin seeds
soft pretzel
2 scoop whey iso w tbsp mac oil and blueberries


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 06, 2010, 04:29:24 PM
friday
5AM
ran a few miles outside

friday afternoon

legs

smith machine split squats
135 x 15 per leg
185 x 15 per leg
225 x 12 per leg
275 x 8 per leg

hack squats superset pistol squats
2 plates per side x 20 ss 10 pistols per leg
2 pps x 20 ss 10 pistols
2 pps x 20 ss 10 pistols

stiff leg deads superset walking lunges w/ kettlebells
185 x 15 ss 30 lunges w 50lb kettlebells
185 x 15 ss 30 lunges w 50lb kettlebells
185 x 15 ss 30 lunges w 50lb kettlebells

calves
leg press calf
1 plate per side
4 sets of 20 single leg, then 20 both legs
2 plates per side
4 sets of 20


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 08, 2010, 03:55:57 PM
took saturday and sunday off
wanted to do cardio but my legs were too sore from friday

same diet both no days


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 09, 2010, 12:29:49 PM
monday
6 am-ran a few miles outside

monday afternoon
chest bis calves abs

seated calf
5 sets of 15 reps

incline cable flies superset bosu pushups superset bodyweight calf raises on box
60 x 12 ss 15 bosu ss 30 calf
80 x 12 ss 15 bosu ss 30 calf
100 x 8 ss 15 bosu ss 30 calf
100 x 8 ss 15 bosu ss 30 calf

hammer strength incline press
3 plates+10 per side x 4
3 plates+10 per side x 4
3 plates+10 per side x 4

weighted dips
+45lbs x 8
+45lbs x 8
+45lbs x 8

cable crossover superset tpushups
100 x 12 ss 10 tpushups
100 x 12 ss 8 incline pushups/8 flat pushups/5bench pushups

bis
dumbell preacher curl superset incline cable curls
35 x 8 ss 60 x 8
40 x 8 ss 40 x 10
40 x 8 ss 30 x 12

face down hammer curls on incline bench
40 x 8
50 x 8

machine concentration curls
60 x 20
70 x 15
80 x 15

seated calf raise
5 sets of 15 reps

abs
hanging reverse crunch superset bosu crunch
2 x 10 ss 2 x 10
russian twist w med ball
2 sets of 20 per side

same diet


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 10, 2010, 05:52:42 PM
tuesday
5 am
20 mins hiit cardio on treadmill

same diet
6 omega eggs w spinnach
2 scoop pro powder 2tbsp almond butter
8 oz chicken w snow peas, 1 advocadoe
9 oz chicken w snow peas handful pecans brazil nuts
2 scoop pro powder 2tbsp almond butter
handful walnuts as a snack
2 can kippers w spinnach handful pumpkin seeds


Title: Re: Naturalwonder83 training Log
Post by: Alex23 on August 11, 2010, 12:05:35 AM
this log is for me so i can keep track of my workouts and diet

Try this.. http://home.trainingpeaks.com/wko-desktop-software/analysis-software-for-training-files.aspx

Space is scarce on here so...


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 11, 2010, 05:03:31 PM
wednesday
delts back tris calves


pullups superset side laterals ss trx single leg handstand pushups
12 pullups ss 20 x 15 ss 10 trx
12 pullups ss 25 x 15 ss 10 trx
12 pullups ss 30 x 15 ss 10 trx
12 pullups ss 30 x 15 ss 10 trx

tbar rows superset trx y flies
4 plates x 10 ss 12 y flies
4 plates x 10 ss 12 y flies
4 plates x 10 ss 12 y flies
4 plates x 10 ss 12 y flies

trx inverted rows superset dumbell shrugs
15 trx rows ss 80s x 20
15 trx rows ss 90s x 20
15 trx rows ss 90s x 20

cable rear dealt superset hammer chins superset bodyweight tricep extensions
30 x 12 ss 12 hammer chins ss 15 tri ext
30 x 12 ss 12 hammer chins ss 15 tri ext
30 x 12 ss 12 hammer chins ss 15 tri ext

rope pushdowns superset dips superset leg pres calf
50 x 12 ss 12 dips ss 2 plates per side x 32
45 x 12 ss 12 dips ss 2 pps x 32
40 x 12 ss 12 dips ss 3 pps x 32
35 x 12 ss 12 dips ss 3 pps x 32

same diet


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 12, 2010, 05:55:43 PM
thursday
rest day

same diet
5 omega eggs w 3/4 cup egg whites 2 slice turkey bacon w spinnach
8 oz chicken w snow peas handful walnuts
8 oz chicken w snow peas handful walnuts
2 scoop pro powder 2tbsp almond butter
8 oz salmon w snow peas handful pumpkin seeds
2 scoop pro powder tbsp mac oil


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 13, 2010, 02:12:10 PM
fri 5am 20 mins hiit on treadmill at gym

fri afternoon legs forearms calves abs

power squat machine
2 plate per side x 10
3 pps x 10
4 pps x 10
4 pps x 10 drop top 2 pps x 20 drop to 1 pps x 10

seated leg curl
80 x 15
95 x 15
95 x 15

dumbell step ups on bench
70 x 10 per leg
80 x 10 per leg
step up into reverse lunge-bodyweight-20 per leg

dumbell stiff leg deads
70 x 15
70 x 15
single leg deadlift
50lbs x 10 per leg

wall sit
2 sets of 2 mins

cable wrist curls
4 x 25
cable reverse curls
4 x 12

seated calf
7 sets of 15 w/ plate and quarter

abs
trx ab rollout superset lying flutter kicks low
2 sets of 15 ss 2 sets 50
trx ab rollouts superset lying reverse crunch
2 sets of 15 ss 2 sets of 15
trx oblique crunches
2 sets of 15 per side

same diet


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 15, 2010, 04:57:00 AM
sat
rest day

sunday
today
730 am
20 mins hiit cardio on treadmill

then abs
bench knee ups 3 x 15
bosu ball crunches 3 x 15
med ball russ twists 3 x 15

same diet

no cheat meals this weekend because of a red pimple on my cheek


Title: Re: Naturalwonder83 training Log
Post by: Meso_z on August 15, 2010, 06:38:43 AM
seems youre doing a keto diet....hows the fat loss?

do you feel full in the gym or flat?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 15, 2010, 10:17:58 AM
seems youre doing a keto diet....hows the fat loss?

do you feel full in the gym or flat?
ive been eating like this for a little over a year i believe-i dont think its a full on keto diet-its high protein and high fat w veggies at each meal, except post workout where i have high pro- high carb- high fat-its usually 40g pro powder, cup oats w/ cup blueberries and 2tbsp natural peanut butter

and usually for 1-2 days a week i have cheat days-the days after the cheat day i am very very very full and pumped
lol i dont think there is much fat for me to lose anymore-im at 4-5% bodyfat year round...so im able to maintain my leaness very well

i feel very full at the gym when i work out-strength is good


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 16, 2010, 04:29:28 PM
trained w SF1900 from the getbig chat forums

back bis

pullups
3 sets of 12

tbar rows
2 quarters-10
4 quarters-10
5 quarters-10

1 arm dumbell row
100 x 8
100 x 8
100 x 8

vbar pulldowns
170 x 10
170 x 10
170 x 10

face pulls
50 x 12
70 x 12
70 x 12

bis
dumbell curls superset high cable curls
35 x 8 ss 40 x 12
45 x 8 ss 40 x 12
50 x 6 ss 40 x 12

then SF1900 left so i did

hammer curls
45 x 8
50 x 8
60 x 6

cable wrist curls
4 sets of 15 w/ 70lbs

cable reverse curls
4 sets of 12 w/ 80lbs

had some cheat foods in the evening-small reeses blizzard, 2 slice pizza, slice cheesecake, small greek yogurt w berries


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 17, 2010, 03:14:06 PM
tuesday

rest day

diet
2 scoop whey iso tbsp mac oil
4 omega eggs w 2 oz turkey w spinnach and blueberries
1 dq oreo cookie dough fudge blizzard
1 slice pizza 1 chicken caesar wrap
8 oz turkey 4 tbsp guacomole 4 brazil nuts green beans
cookie dough ice cream w gummi bears
medium dominoes thin crust pizza
1 apple
8 oz salmon w spinnach handful pumpkin seeds


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 18, 2010, 12:34:53 PM
wed
4:45 am-ran a few miles outside

afternoon
chest tris calves

incline cable flies superset bosu pushups
50 x 12 ss 25 bosu
70 x 10 ss 25 bosu
80 x 8 ss 25 bosu

incline press
225 x 5
225 x 5
225 x 5

weighted dips
+45lbs x 8
+55lbs x 8
+55lbs x 8

pec deck superset scorpion pushups-195 x 12 ss 15 scorpions
pec deck superset stabilty ball rikochet pushups-195 x 12 ss 8 rickochets
pec deck superset uchi mata pushups-195 x 12 ss 10 uchi matas

dumbell kickbacks
35 x 15
40 x 15
45 x 15

dips
bodyweight
15
15
15

calves
plate+35
7 sets of 8

same diet
4 omega eggs w 2 oz turkey w spinnach
2 scoop pro powder tbsp mac oil
8 oz turkey green beans handful walnuts
8 oz turkey green beans 1 advocaode
post workout-2 scoop pro powder cup oats w 2tbsp nat pb w/ blueberries and cinnomon
8 oz salmon w spinnach and tomatoes handful pumpkin seeds
8 oz chicken w spinnach w/ olive oil and vinegar
2 scoop pro powder tbsp mac oil


Title: Re: Naturalwonder83 training Log
Post by: andreisdaman on August 18, 2010, 12:49:57 PM
Hey Bluto..I mean...Gene..how long is this thread going to go on?..and when do we see pics of you to gauge your progress?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 18, 2010, 05:45:31 PM
Hey Bluto..I mean...Gene..how long is this thread going to go on?..and when do we see pics of you to gauge your progress?
hello
this personal log will continue until the day i drop dead

no progress pix-the people who i work out with in real life can gauge my progress

talk to sf1900


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 19, 2010, 03:40:36 PM
thursday
legs calves

huge heavy kettlebell deads superset sandbag lateral explosive step ups superset sled pushes
15/70lb bag on shoulders x 30 secs/heavy sled x 30 secs

repeat 2 more times^^


stiff leg deads superset trx leg curls superset sandbag walking lunges
135 x 20/15 trx/70lb bag x 30 lunges

repeat 2 more times^^^

pistol squat superset jumping split squats superset leg press calves
12 pistols/ 20 jump split squat/ 3 plate per side x 20
 repeat 2 more times^^^^^


same diet


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 22, 2010, 06:03:16 AM
friday
5 am-20 mins hiit cardio on treadmill

friday afternoon
shoulders calves abs

dumbell upright rows superset seated dumbell press(no back support) superset bench knee ups
25 x 15 ss 30 x 12 ss 15 knee ups
25 x 15 ss 35 x 12 ss 15 knee ups
25 x 15 ss 40 x 12 ss 15 knee ups
25 x 15 ss 40 x 12 ss 15 knee ups

1st time trying db presses seated w/ no back support-very hard-but really felt them

cable side laterals superset bent over db laterals ss bosu ball crunch w/ weight plate
25 x 15 per side ss 15 x 15 ss 15 bosu crunch+25lbs
25 x 15 per side ss 15 x 15 ss 15 bosu crunch+25lbs
25 x 15 per side ss 15 x 15 ss 15 bosu crunch +25lbs
25 x 15 per side ss 15 x 15 ss 15 bosu crunch+25lbs

giant rope waves ss dumbell side laterals ss med ball russ twists
30 secs ropes ss 15 x 15 ss 30 russ twists
30 secs ropes ss 15 x 15 ss 30 russ twists
30 secs slams ss 15 x 15 ss 30 russ twists
30 secs slams ss 15 x 15 ss 30 russ twists

calves
stairway
1st step x 1 raise
2nd step x 2 raise
3rd step x 3rd raise
up to 24th step x 24 raises

tibia raises
4 sets of 20

same diet

______________

saturday
630 am
ran a few miles outside

same diet

_______________________
sunday
today
rest day
same diet


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 23, 2010, 04:44:07 PM
monday
6 am
ran a few miles outside

monday afternoon
arms w/ sf1900

1 arm dumbell preacher curl
35 x 12
40 x 10
45 x 8
45 x 6

close grip bench
135 x 12
185 x 8
195 x 6
195 x 4

incline cable curls superset rope extensions
60 x 8 ss 120 x 12
60 x 8 ss 140 x 12
60 x 8 ss 180 x 12

barbell concentration curls superset kickbacks
60 x 15 ss 40 x 10
60 x 15 ss 50 x 10
60 x 15 ss 50 x 10

face down hammers on incline bench
50 x 8
50 x 8
50 x 8


cable wrist curls
4 sets of 15
cable reverse curls
4 sets of 10

cheat day


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 25, 2010, 04:33:07 AM
tuesday
rest day
cheay day

wednesday
today
6 am
20 mins hiit cardio on treadmill

chest back delts calves this afternoon


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 25, 2010, 01:54:43 PM
tuesday
rest day
cheay day

wednesday
today
6 am
20 mins hiit cardio on treadmill

chest back delts calves this afternoon


wed afternoon
chest back calves abs

incline dumbell press superset pullups
60 x 15 ss 12 pullups
80 x 12 ss 12 pullups
90 x 8 ss 12 pullups
90 x 6 ss 12 pullups

bench press superset pushups on hanging rings superset trx low inverted rows
135 x 20 ss 12 ring pushups ss 15 trx
185+chains x 10 ss 12 ring pushups ss 15 trx
195+chains x 8 ss 12 ring pushups ss 15 trx
195+chains x 6 ss 15 pushups ss 12 ring pushups ss 15 trx

standing 2 arm cable rows superset flies on hanging rings
stack x 15 ss 12 ring flies
stack+20 x 10 ss 12 ring flies
stack+20 x 10 ss 12 ring flies

hammer chins superset stiff arm pushdowns
12 hammers ss 50 x 15
12 hammers ss 50 x 15
12 hammers ss 50 x 15

leg press calf superset bench knee ups
1 plate per side x 15 ss 20 knee ups
2 pps x 15 ss 20 knee ups
3 pps x 15 ss 20 knee ups
4 pps x 15 ss 20 knee ups
4 pps x 15 ss 20 knee ups

trx rollouts superset incline plank knee crosses
15 trx ss 15 incline crosses
15 trx ss 15 incline crosses
15 trx ss 15 incline crosses

cable iso palof press
2 sets of 35lbs per side x 30 secs each

same diet



Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 26, 2010, 04:28:20 PM
thursday
delts traps

dumbell upright rows
20 x 12
22 x 12
30 x 12
30 x 12

seated dumbell press no back support
40 x 15
50 x 12
55 x 8
55 x 8

side dumbell laterals
40 x 8
45 x 8
45 x 8

incline dumbell side raise superset face pulls
22 x 12 ss 130 x 12
22 x 12 ss 130 x 12
22 x 12 ss 130 x 12

hammer strength shrugs
2 plates per side x 15
4 plates per side x 15
4 pps x15
4 pps x 15
4 pps x 15

same diet


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 29, 2010, 05:27:51 PM
friday
legs

low box squats
135 x 20
185 x 15
195 x 12
225 x 8
225 x 8

bulgarian split squats superset walking lunges
3 sets of bodyweight x 15 per leg ss 40 lunges

step ups into reverse lunge combo
3 sets of 20 per leg

lying stabilty ball ham curls superset dumbell sumo deads
3 sets of 15 ball curls ss 120 x 20

dumbell stiff leg deads superset high box jumps
55 x 12 ss 10 jumps
55 x 12 ss 10 jumps

seated calf
7 sets of 15
same diet

Saturday
7 am
20 mins hiit cardio on treadmill

afternoon
arms calves at golds new haven ct
vbar pushdowns superset machine preachers
4 x 15, 15, 12, 12 ss 4 x 15 15 12  12
cable incline curls superset machine overhead extensions
4 x 12, 8, 8, 15-drop set ss 4 x 20 15, 12, 12-drop set
dips w/ chains on neck superset machine concentration curls
4 x 10 ss 4 x 15

hammer curls superset barbell rev curls
3 sets of 10 ss 3 sets of 10
cable wrist curls
4 sets of 20

machine calf raise
heavy
6 sets of 12
donkey calf raise machine
6 sets of 15

sunday
rest day
same diet for nontraining day-no carbs


Title: Re: Naturalwonder83 training Log
Post by: mass 04 on August 29, 2010, 05:53:03 PM
What do the chains add to lifts? I am seeing more and more people using them.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 29, 2010, 06:03:51 PM
What do the chains add to lifts? I am seeing more and more people using them.
im not sure the weight-it was my 1st time using them-i noticed when i put them around my neck it made me lean forward a bit-i really like how it felt-i liked it better than a weight belt w plates attached


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 30, 2010, 02:11:42 AM
monday
5am
20 mins hiit cardio on treadmill at gym

gonna go to golds new haven again today to train chest back calves


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 30, 2010, 12:15:02 PM
monday
5am
20 mins hiit cardio on treadmill at gym

gonna go to golds new haven again today to train chest back calves
monday afternoon
chest back calves at golds gym

evan centopani was squatting 500 pounds rock bottom and slow while i did calves :o

wide pulldowns superset old 1980s retro 2 handed incline press
4 sets of 15 ss 4 sets of 12, 10, 8, 8-drop set

gironda dips superset vbar chins
4 sets of 12 ss 4 sets of 12

bodymasters decline press superset tbar row
4 sets of 12 ss 4 sets of 8

1 arm db rows superset pec deck
3 sets of 6 ss 3 sets of 12

original nautilus pullover machine superset pushups
3 sets of 12 ss 3 sets of 20

standing calf raise
7 sets of 10

seated calf
4 sets of 15

donkey calf raise machine
7 sets of 20

cheat day


Title: Re: Naturalwonder83 training Log
Post by: chaos on August 30, 2010, 03:29:22 PM
What do the chains add to lifts? I am seeing more and more people using them.
Do you want to know how much weight or what their purpose is?

Gene, how goes the firemans testing? Are you an engine driver yet?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 30, 2010, 03:41:51 PM
As I walked to the calf raise I saw Evan squatting
"hey" i said
"hey" he said back "I almost didnt recognize you"
"how you been?" I said
"I've been good..looks like you lost some weight...looks like you are in real good shape"

Gene-endorsed by Evan Centopani IFBB pro

"hey can I ask you something" I said
"sure" he said
"can u critique my calves? Be honest, you can even insult them if you want"
"you have the muscle insertions...the calves are there...they look ok...if you just keep training them they will grow more"


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 30, 2010, 03:43:06 PM
Do you want to know how much weight or what their purpose is?

Gene, how goes the firemans testing? Are you an engine driver yet?
slow going w/ the testing
the results have been sitting on the directors desk for wekks and weeks...no one knows why they havent been mailed out


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 01, 2010, 12:36:16 PM
Tuesday
kickboxing training for upcoming fight

wed
shoulders traps abs
w/ sf1900

hammer strength press
plate+35 per side x 10
2 pps x 10
2 plate+25 per side x 8

strive machine side laterals
130 x 8 drop to 110 x 8 drop to 90 x 8
150 x 8 drop to 130 x 8 drop to 90 x 8
160 x 6 drop to 140 x 6 drop to 90 x 6

front raise w/ ez curl bar
50 x 12
50 x 12
50 x 12

cable rear delts
50 x 12
50 x 12
30 x 15
30 x 15

barbell shrugs
225 x 12
275 x 12

behind back smith shrugs
225 x 12
225 x 15

abs
incline bench revrse crunch
2 x 15
bosu crunch
2 x 15
med ball russ twist
2 x 15 per side

same diet


Title: Re: Naturalwonder83 training Log
Post by: mass 04 on September 01, 2010, 01:25:51 PM
Do you want to know how much weight or what their purpose is?

Gene, how goes the firemans testing? Are you an engine driver yet?
purpose mainly..


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 02, 2010, 06:27:24 PM
Thursday
630 am
ran few miles outside...I timed my run and it turns out ive been doing 7 minute miles...this weekend I hope to get 6 minute miles

thursday evening
more kickboxing training for upcoming fight

same diet

4 omega eggs w 3/4 cup whites w spinnach
2 scoop pro powder tbsp mac oil
8 oz turkey w collard greens 1 advocadoe
8 oz turkey w collard greens w walnuts
2 scoop pro powder tbsp mac oil
8 oz salmon w pumpkin seeds w collard greens


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 03, 2010, 08:19:22 AM
legs and cardio

pistol squats superset high box jumps
12 pistols per leg ss 12 jumps
12 pistols per leg ss 12 jumps
12 pistols per leg ss 12 jumps

smith machine deep squat superset smith machine reverse lunges superset sled pushes
135 x 5 ss 135 x 8 rev lunge ss 135 x 5 ss 135 x 8 lunge ss 135 x 5 ss 135 x 8 lunge ss 30 secs heavy sled pushes
135 x 5 ss 135 x 8 rev lunge ss 135 x 5 ss 135 x 8 lunge ss 135 x 5 ss 135 x 8 lunge ss 30 secs heavy sled pushes
135 x 5 ss 135 x 8 rev lunge ss 135 x 5 ss 135 x 8 lunge ss 135 x 5 ss 135 x 8 lunge ss 30 secs heavy sled pushes

deep leg press superset walking lunges w/ big sandbag on shoulders
4 plates per side x 20 ss ss 30 sandbag lunges
4 plates per side x 20 ss ss 30 sandbag lunges
4 plates per side x 20 ss ss 30 sandbag lunges

went for a 3.5 mile run after outside

same diet


Title: Re: Naturalwonder83 training Log
Post by: andreisdaman on September 03, 2010, 02:14:24 PM
Bluto (I mean Gene)..stop this insanity please!!!


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 03, 2010, 06:18:30 PM
left bicep is either torn or badly sprained/strained

no upper body work this week


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 05, 2010, 06:10:42 PM
sat and sunday
took them as rest days

gonna do light cardio in the mornings...no running...just walking on tread at incline
gonna train calves 2 days next week, abs 2 days next week, and legs 2 days next week

seeing the doctor this tuesday to find out about my bicep
it looks better and feels better...i hope its not ripped or torn


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 06, 2010, 09:35:29 AM
monday
7 am
30 mins on treadmill...12-15% incline, 4.0 mph

same diet as usual
2 scoop pro powder tbsp mac oil
4 omega eggs w 3/4 cup whites w spinnach
8 oz turkey w collard greens 3 oz advocadoe
8 oz turkey w collard greens 2tbsp almond butter
8 oz salmon w 1/4 cup pumpkin seeds w spinnach
2 scoop pro powder 2tbsp natural pb

gonna train abs and calves later today


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 06, 2010, 01:56:34 PM
monday
7 am
30 mins on treadmill...12-15% incline, 4.0 mph

same diet as usual
2 scoop pro powder tbsp mac oil
4 omega eggs w 3/4 cup whites w spinnach
8 oz turkey w collard greens 3 oz advocadoe
8 oz turkey w collard greens 2tbsp almond butter
8 oz salmon w 1/4 cup pumpkin seeds w spinnach
2 scoop pro powder 2tbsp natural pb

gonna train abs and calves later today

monday afternoon
calves abs

seated calf
10 sets of 10 w/ 2 plates

abs:
bench knee ups...4 x 12
ball crunches...4 x 12
oblique crunches...2 x 12 per side


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 07, 2010, 05:38:20 PM
tuesday
5 am
35 mins on tread-10 incline-3.8 mph

legs tommorow

cheat meal today...


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 08, 2010, 05:02:55 PM
wed
legs and cardio

trying to be careful w/ my arm...had my arm in a cast while doing this workout

walking lunges superset trx leg curl
4 sets of 60 ss 4 sets of 20

leg press superset single leg press superset ball ham curls
4 sets of 1 plate per side x 50 ss 1 plate per side x 15 per leg x 15 ball curls

power step ups superset jumping split squats superset wall sits
4 sets of 20 powers ss 20 jump split squats ss 1 min wall sits

trx single leg glute bridge
3 sets of 10 per leg

30 mins cardio
8 incline 3.5 mph


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 09, 2010, 05:20:01 PM
thursday
rest day
just did a few sets of light side laterals, dumbell presses, and dumbell front raises w/ my right arm

cardio tommorow morning, and legs in the afternoon
cardio sat morning
cardio sunday morning
monday cardio in morning and upper body right side afternoon


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 10, 2010, 05:58:07 PM
friday
5 am
30 mins on treadmill...10 incline, 3.5 mph

legs in the afternoon

just playing it safe-arm hurt a lot today


leg press
heavy
5 sets of 20 reps

bulgarian split squats on bench superset walking lunges
3 sets of 20 per leg ss 3 sets of 30

step up into reverse lunge
3 sets of 20 per leg

lying leg curl
heavy
4 sets of 10

ball hamstring curls
4 sets of 15, 20, 25, 30

leg press calf
8 sets of 15

keto diet


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 12, 2010, 06:27:21 AM
sat
rest day

sunday
today
8 am
30 mins on treadmill...12 incline, 3.5 mph
then abs
bench knee ups...3 sets 15
ball crunches...3 sets 15
russian twists...3 sets 15
lying supermans...3 sets 15

been doing a full keto diet since friday and am gonna follow it next week
i imagine i cant workout the week of my surgery so i think the keto diet will maintain my leans

40g vpx whey iso tbsp mac oil
4 omega eggs w 3/4 cup whites w spinnach
8 oz turkey w collard greens 28 almonds
8 oz turkey w collard greens 1/4 cup walnuts
8 oz salmon 1/4 cup pumpkin seeds w spinnach
40g vpx whey iso 2tbsp natural pb


Title: Re: Naturalwonder83 training Log
Post by: disturbia on September 12, 2010, 07:34:42 PM
4 omega eggs w 3/4 cup whites w spinnach

do you mix this as an omellette?
do you use ketchup or any other condiments?


Title: Re: Naturalwonder83 training Log
Post by: Alex23 on September 12, 2010, 09:52:05 PM
I'm waiting for the part where he hangs himself...


Title: Re: Naturalwonder83 training Log
Post by: disturbia on September 12, 2010, 09:53:32 PM
I'm waiting for the part where he hangs himself...

is that supersetted with anything?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 13, 2010, 04:07:44 AM
4 omega eggs w 3/4 cup whites w spinnach

do you mix this as an omellette?
do you use ketchup or any other condiments?
i make the eggs as an omlette and eat the spinnach raw on the side
no condiments

I'm waiting for the part where he hangs himself...
im prob gonna die in surgery tommorow so u will get your wish u wanted of seeing me dead


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 13, 2010, 04:08:33 AM
monday
445 am
30 mins treadmill...11 incline. 3.5 mph

keto diet again


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 13, 2010, 04:55:50 PM
monday
445 am
30 mins treadmill...11 incline. 3.5 mph

keto diet again
monday evening
right side chest
calves
abs
with calvinh-y board mod


lying low flutter kicks-4 sets of 50
bosu crunches-4 sets of 15
ab coaster oblique crunches-2 sets of 15 per side

seated calf
6 sets of 6 reps

flat dumbell press
3 sets of 12 on right arm-40, 50, 60lbs
incline dumbell fly-3 sets of 15 reps-30lbs on right arm
hammer strength incline press-3 sets of 20 w 1 plate-on right arm
free motion cable crossover w/ right arm-3 sets of 15, 15, 12, 60lbs 80lbs 100lbs

seated calf
4 sets of 6 drop set last set

nautilus leg press calf
6 sets of 15 reps

surgery tommorow


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 16, 2010, 04:43:10 PM
tuesday
had surgery
ate after-small pizza 1 whole cheescake milkshake raviolis ice cream

wed-keto diet

thursday
had pizza and cheesecake for dinner..keto diet rest of the day

just gonna relax and eat junk food when i want this weekend coming up but still eat my clean meals-maybe i wont even cheat
i eat clean and do cardio all year-1 week wont hurt
back on diet n cardio monday


Title: Re: Naturalwonder83 training Log
Post by: disturbia on September 16, 2010, 06:10:41 PM
good luck dude, I hope you get better

seriously

you seem like a good dude


Title: Re: Naturalwonder83 training Log
Post by: andreisdaman on September 17, 2010, 03:56:17 PM
and after 17 plus pages of this you probably still look like shit :D


Title: Re: Naturalwonder83 training Log
Post by: mass 04 on September 17, 2010, 04:07:11 PM
and after 17 plus pages of this you probably still look like shit :D
You sure seem obsessed with him, though. Weak trolling attempt. Try harder.


Title: Re: Naturalwonder83 training Log
Post by: boonasty on September 17, 2010, 04:39:34 PM
and after 17 plus pages of this you probably still look like shit :D


are you male?  explain yourself



basically what I'm saying is that all men are potential rapists deep down inside...... ;)


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 17, 2010, 05:37:28 PM
friday
keto diet all day
then i had some pizza and cookies

all cravings are gone for junk-gonna start keto diet back up tommorow and add cardio and leg training back in on tuesday-fri the doctor removes my stiches
abs are still in despite all the junk ive had this week

good luck dude, I hope you get better

seriously

you seem like a good dude
thank you

and after 17 plus pages of this you probably still look like shit :D
ive overcome a ruptured bicep tendon-nothing u say to me comapres to the pain i went through

You sure seem obsessed with him, though. Weak trolling attempt. Try harder.
x2 thx for the back up



Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 19, 2010, 06:28:55 AM
sat
keto diet all day
then 3 pizza slices and a cookie at night

sunday
keto diet
maybe some pizza and a caesar wrap later-not sure

tommorow
strict diet begins again no cheating
cardio in mornings
weights in evening

i gotta say-i feel rested-no aches-no soreness anywhere
i can get up easily
i sleep great at night
my body was def overtrained


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 20, 2010, 05:10:32 PM
monday
people at work made me cookies and ordered pizza 4 me...i had to eat it...so i had 4 cookies and a slice of pizza-keto diet for the rest of the day

tommorow im gonna do chest tris abs calves and cardio after


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 21, 2010, 06:07:17 PM
keto diet today
went to the gym to do upper body w/ my right arm-wasnt even worth it-left after a few mins


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 22, 2010, 05:28:17 PM
wed
5 am
30 min on tread
12 incline 3.5 mph

keto diet


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 23, 2010, 03:32:07 PM
thursday
upper body-right arm only


trx rotational pulls superset cable rotational chest press supserset 1 arm plank
15/40lbs x15/30 secs
15/40lbs x15/30 secs
15/40lbs x15/30 secs

1 arm kettlebell clean superset 1 arm kettlebell shrug superset 1 arm rope pushdown superset straight leg sit up
55 x 12/ 90 x 12/ 50 x 15/ 15 sit ups
55 x 12/ 90 x 12/ 50 x 15/ 15 sit ups
55 x 12/ 90 x 12/ 50 x 15/ 15 sit ups

1 arm barbell snatch superset stability ball scapula contractions superset stab ball chest flies scapula retraction
50 x 20/ 20 ball/ 20 ball
50 x 20/ 20 ball/ 20 ball
50 x 20/ 20 ball/ 20 ball

wall slides/ dumbell curl/ leg press calves
20/ 25 x 12/ 2 pps x 20
20/ 25 x 12/ 2 pps x 20
20/ 25 x 12/ 2 pps x 20


keto diet

cardio tomm
legs tomm


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 24, 2010, 06:16:30 PM
friday
520 am 30 mins treadmill-12 incline, 3.7 mph

saw doc today-arm is good and healing well
4 weeks till i begin rehab

friday evening-had an hour break at work-trained legs

leg press
slow and deep
2 pps x 15
3 pps x 15
4 pps x 15
5 pps x 15
6 pps x 15
6 pps x 10 5 pps x 10 4 pps x 10 3 pps x 10 2 pps x 10

seated leg curl
70 x 12
90 x 12
120 x 12
140 x 12
150 x 12

ball hamstring curl supsert walking lunges
12/ 30 lunges
12/30 lunges
12/30 lunges

wall sit
2 mins

stairway calves
1st step 1 raise
2nd step 2 raise
3rd step 3 raise
etc...up to 15 step 15 raise

wall sit
2 mins

leg press calves
10 sets 8

tibia raise
5 sets 20

keto diet


Title: Re: Naturalwonder83 training Log
Post by: andreisdaman on September 26, 2010, 05:26:22 AM
You sure seem obsessed him, though. Weak trolling attempt. Try harder.
at
Dude it was a joke...Natural Wonder and I have a history..he knows I am busting his chops..relax


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 27, 2010, 02:30:42 AM
at
Dude it was a joke...Natural Wonder and I have a history..he knows I am busting his chops..relax
this is true
we used to talk all the time on muscle mahem till we got banned for getting in a fight w/ a famous pro



saturday
keto diet
sunday
keto diet

monday today
5 am
35 mins cardio
15 incline 3.5 mph
keto diet


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 28, 2010, 04:53:03 AM
tuesday
5 am
30 mins treadmill-10 incline 3.5 mph

gonna do right side chest tris today
and some abs calves

keto diet all day

abs are really ripped
no water retention at all
the keto diet diet really leaned out my abs great so far


Title: Re: Naturalwonder83 training Log
Post by: CalvinH on September 28, 2010, 06:10:22 AM
You sure seem obsessed with him, though. Weak trolling attempt. Try harder.




Is your real name Don ???


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 28, 2010, 06:04:58 PM
tuesday
5 am
30 mins treadmill-10 incline 3.5 mph

gonna do right side chest tris today
and some abs calves

keto diet all day

abs are really ripped
no water retention at all
the keto diet diet really leaned out my abs great so far

tuesday evening

right arm dumbell incline press
5 sets of 15 reps(15lbs, 25lbs, 35lbs, 45lbs, 45lbs)...was able to squeeze left side of my chest when pressing

right arm neutral grip flat dumbell press
3 sets of 15 reps(45lbs)...was able to squeeze left side chest

right arm pec deck
140 x 12
140 x 12
140 x 12
was able to squeeze whole chest

1 arm pushdowns
40 x 15
40 x15
30 x 20


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 29, 2010, 05:12:21 PM
wednesday
no cardio-no need-abs are ripped to the bone

keto diet again

4 omega eggs w/ 2 turkey hot dogs w spinnach
7 oz turkey w kale 28 almonds
7 oz turkey w kale 1/3 cup walnuts
40g whey iso tbsp mac oil
7 oz salmon w spinnach 1/3 cup pumpkin seeds 2tbsp guacomole/hummus blend
40g whey iso tbsp mac oil

tommorow i will do am cardio and right arm back bis


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 01, 2010, 05:46:26 PM
thursday kinda back and abs in afternoon-

stability ball back ext-4 x 20
stablity ball back contractions-4 x 20


bench knee ups-3 x 20
lying flutter kicks-3 x 20
bosu ball crunch-3 x 20
ball crunch-3 x 20
russian twists-3 x 20

cardio right before bed
30 mins-10 incline, 3.5 mph

keto diet

friday
today
legs and cardio

walking lunges superset bodyweight squats
3 x 50 lunges ss 3 x 20

val slide stationary lunges superset trx leg curl
3 x 10 ss 3 x 15

val slide sumo squats superset power step ups
3 x 10 ss 3 x 20 per leg

single leg leg press calf
4 sets of 12 per leg-1 plate per side

seated calf
5 sets of 6-working up to 2 plates, drop set last set

25 mins on stepper after-level 14

keto diet w/ a cheat meal before bed

2 more weeks till i begin rehab for my arm-its doing better


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 02, 2010, 05:39:58 AM
saturday

i weighed myself and i was 169...noooooooooooooooo!!!!!!!
im leaner
my bodyfat was tested and its lower than before my surgery
i still fit the same in my shirts
but my left arm-the one that had surgery-is def smaller-i can tell the shoulder is weaker too



Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 02, 2010, 05:41:01 AM
saturday

i weighed myself and i was 169...noooooooooooooooo!!!!!!!
im leaner
my bodyfat was tested and its lower than before my surgery
i still fit the same in my shirts
but my left arm-the one that had surgery-is def smaller-i can tell the shoulder is weaker too

woke up real hungry-prob cuz of the cheat meal last night

maybe i will have a cheat meal 2nite-not sure




Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 04, 2010, 03:50:44 PM
sat
had some cheat foods thrughout the day...did keto diet the other meals

sunday-had some cheat foods throughout the day...did keto the other meals

today-monday
weight was 176 when in woke up-just like last week

at 12 noon today i did right arm chest

right arm hammer strength incline press
50lbs-4 sets of 12
free motion right arm chest press
40lbs x 10
70lbs x 10
100lbs x 10
100lbs x 10

right arm cable pushdowns
50lbs-4 sets of 15

back on the keto diet all today
1 cup egg whites w/ 6tbsp guacomole w spinnach
40g whey iso tbsp mac oil
6 oz salmon w just under 1/3 cup pumpkin seeds+2tbsp guacomole w spinnach
50g whey iso tbso mac oil
7 oz turkey w 27g pecans w collard greens
40g whey iso tbsp mac oil

will hit 40 mins cardio an hour after my last meal then off to bed-gonna be 10 incline 3.5 mph


Title: Re: Naturalwonder83 training Log
Post by: tallgerman on October 05, 2010, 12:31:21 AM
pics?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 05, 2010, 06:11:12 PM
tuesday
keto diet
abs and calves at noon
stairway calves
1st step 1 raise
2nd step 2 raises
up to 20 steps 20 raises

bench knee ups 3 x 15
ball crunch 3 x 15
russ twist 2 x 1 minute

right before bed and after my last meal
30 mins cardio...3.5 mph 10-12 incline

pics?

yes and no


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 06, 2010, 03:58:58 PM
wed
keto diet
no cardio


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 07, 2010, 06:22:58 PM
thursday
keto diet
then right after my last meal and right before bed:
40 mins cardio
3.5 mph-8-15% incline


Title: Re: Naturalwonder83 training Log
Post by: disturbia on October 07, 2010, 07:24:41 PM
thursday
keto diet
then right after my last meal and right before bed:
40 mins cardio
3.5 mph-8-15% incline

please tell me you arent one of those people that hand onto the treadmill when you do cardio


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 08, 2010, 11:24:14 AM
please tell me you arent one of those people that hand onto the treadmill when you do cardio
no i am not
those people annoy me greatly


Title: Re: Naturalwonder83 training Log
Post by: disturbia on October 08, 2010, 01:50:50 PM
no i am not
those people annoy me greatly

I am now your biggest fan


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 08, 2010, 05:27:30 PM
I am now your biggest fan
lol
i dunno if they dont know better or what but its rediculous

friday

did abs today
lying reverse crunch-3 x 25 ball crunch-3 x 25 oblique crunch 2 x 30
ball back extensions-3 x 12
ball  upper back contractions-3 x 12
cheat meal day
no cardio today
im dropping weight fast...too fast!!! i was 167 today!!!!! no matter how much junk food i ate last week i keep dropping weight!
my tricep muscle seems to be gone in my left arm that was operated on-i cant even flex it
2 more weeks till rehab
i cant wait to lift again
arm is feeling better day by day slowly

diet today
4 omega eggs w 2 turkey bacon w spinnach
50g whey iso tbsp mac oil
8 oz turkey w collard greens 6tbsp guacmole
8 oz salmon w spinnach 1/4 cup pumpkin seeds
2 reeses peanut butter cups, 3/4 apple pie w ice cream, 3 slices pizza, big bowl penne vodka, 1 greek yogurt w scoop whey, blueberries and tbsp pb


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 09, 2010, 06:47:03 PM
sat
really had to resist the urge to cheat...but i did not cheat today

i feel w/ the keto diet the day after the cheat meal is hard for me...i crave junk all day...i justify in my kind that im already lean so the extra day wont hurt-but i just makes it harder to get back into ketosis

diet wise for the upcoming weeks the only change is im having 5 eggs for breakfast instead of 4 eggs w/ turkey bacon

5 omega eggs w spinnach
7 oz turkey w 27grams pecans
7 oz turkey w 28 almonds
45g whey iso tbsp mac oil
6 oz salmon w spinnach 1/4 cup pumpkin seeds
45g whey iso 2tbsp natural pb

tommorow will be 40 mins cardio before meal 1, then legs in the afternoon


Title: Re: Naturalwonder83 training Log
Post by: outby43 on October 09, 2010, 08:14:05 PM
so the keto diet is really doing good for you?  Have you found that it is the best "diet" so far?  I did it maybe 10 years ago and lost 35lbs but I never worked out then and I never ate clean.  I always ate pepperoni and cheese, salami, you know...all the good greasy stuff.  I may try it again and this time go balls to the wall with the workouts.  I can't drink or smoke weed anymore so what the hell.   :D


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 10, 2010, 06:15:08 AM
so the keto diet is really doing good for you?  Have you found that it is the best "diet" so far?  I did it maybe 10 years ago and lost 35lbs but I never worked out then and I never ate clean.  I always ate pepperoni and cheese, salami, you know...all the good greasy stuff.  I may try it again and this time go balls to the wall with the workouts.  I can't drink or smoke weed anymore so what the hell.   :D
the keto diet really works good for me
i dont eat a lot of carbs in my reg diet so when i eliminate them the fat loss is rapid
yeah all the stuff u ate is more of a traditional keto diet-im doing more of the palumbo keto diet
i would like to eat all that fun stuff xcept my face would break out

the only drawbacks i see to this diet is the first few days where u go into ketosis-u feel like shit-and i find it hard to get back on track after the cheat meal-i just wanna keep cheating-but im extremely lean so for me its ok if i cheat an extra day-but to someone who needs to lose a lot of weight-i could see the keto diet being hard to stick to
im kinda using this keto diet to maintain my leaness while i wait for my arm to heal after surgery


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 10, 2010, 03:09:50 PM
sunday
legs abs

leg press
1 plate per side x 10
2 pps x 20
3 pps x 30
4 pps x 40 drop to 3pps x 30 drop to 2pps x 20 drop to 1pps x 10

seated calf
1 plate x 6
2 plate x 6
3 plate x 6
3 plate x 6 drop to 2 plate x 6 drop to 1 plate x 12

lying leg curl superset walking lunges
70 x 10 ss 30 lunges
90 x 10 ss 30 lunges
90 x 10 ss 30 lunges

ball hamstring curls superset ball glute bridges superset wall sits
10 ss 10 ss 1 min
20 ss 20 ss 1 min

lying flutter kicks superset lying scissors
50 ss 50
50 ss 50
ball crunches
1 set of 50
lying oblique crunch
2 x 20 per side
keto diet


Title: Re: Naturalwonder83 training Log
Post by: andreisdaman on October 11, 2010, 07:10:00 AM
when do we see pics?


Title: Re: Naturalwonder83 training Log
Post by: Meso_z on October 11, 2010, 09:29:01 AM
 any pics nw?i remember the abs pic looked pretty good. how about legs, back etc.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 11, 2010, 10:18:57 AM
any pics nw?i remember the abs pic looked pretty good. how about legs, back etc.
i never took pics of them
what i want to do is take pics the 1st day i can go back to lifting, then week by week take progress pix


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 11, 2010, 10:24:36 AM
monday
keto diet
someone made me pumpkin pie cheesecake-i wanted to eat it badly but i will wait till sat
cravings are still present today, but not as bad as over the weekend

50g whey iso w fiber powder tbsp mac oil
7 oz turkey w collard greens 27g pecans
5 omega eggs w spinnach
8 oz salmon w 1/4 cup pumkin seeds w broccoli
50g whey iso w fiber powder 2tbsp nat pb
7 oz turkey w broccoli tbsp extra virgin olive oil

cardio will be done after the last meal before bed
40 mins-3.7 mph 8 incline

going to new york on sat-need to get the cardio done this week so i can eat a lot sat


Title: Re: Naturalwonder83 training Log
Post by: Fatpanda on October 12, 2010, 04:27:49 AM
gene perhaps if you ate more healthier foods you would feel better, not have as many cravings and have more energy.

by healthier i mean cardohydrates - your bodies primary fuel source.  ;D


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 12, 2010, 04:41:52 AM
gene perhaps if you ate more healthier foods you would feel better, not have as many cravings and have more energy.

by healthier i mean cardohydrates - your bodies primary fuel source.  ;D
i agree
but i want to keep my face clear so im eating like this for a bit
once i get back to reg working out i will eat more carbs like i used to


Title: Re: Naturalwonder83 training Log
Post by: Fatpanda on October 12, 2010, 04:57:53 AM
i agree
but i want to keep my face clear so im eating like this for a bit
once i get back to reg working out i will eat more carbs like i used to

do carbs give you acne ?

how is your chest ?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 12, 2010, 06:29:18 AM
do carbs give you acne ?

how is your chest ?
yes when i eat them a lot
my chest is fine
it was my bicep that was operated on


Title: Re: Naturalwonder83 training Log
Post by: Fatpanda on October 12, 2010, 07:44:55 AM
yes when i eat them a lot
my chest is fine
it was my bicep that was operated on

sorry i meant that, i don't know why i typed chest.

how is it recovering ?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 12, 2010, 05:52:36 PM
sorry i meant that, i don't know why i typed chest.

how is it recovering ?
very very slowly
some days it feels great-some days it feels sore

tuesday
keto diet
no cravings today-i found out it takes me 3 days to reach ketosis
then i had a cheat meal-abs are very ripped-i can see veins in my obliques and lower abs-so if igured why not cheat if im able to 8)
weight is unfortunately 167 :(
im def losing muscle but i know the rebound will be great when i lift again

cheat meal-2 slices pumpkin pie cheesecake
1 slice apple pie a la mode
1 small thin crust pizza
1 greek yogurt w fruit

tommorow i will weigh more
then in 2 days i will be 167 again
by sat my abs will be ripped again like they were before the cheat day-my abs are always not as shapr the day after


Title: Re: Naturalwonder83 training Log
Post by: Fatpanda on October 13, 2010, 04:14:15 AM
gene, when recovering from surgery, and or injury its not sensible to diet.

you need the extra calories to heal quicker, dieting will only delay the process.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 13, 2010, 07:09:04 PM
weight was 170 today

back on keto diet-no cravings
seems my body likes a carb / cheat meal every 4th day...

i did 40 mins of cardio after my last meal tonight
4.0 mph, 10 incline

gene, when recovering from surgery, and or injury its not sensible to diet.

you need the extra calories to heal quicker, dieting will only delay the process.
i was thinking that too-but i seem to be recovering well so far-time will tell


Title: Re: Naturalwonder83 training Log
Post by: Fatpanda on October 14, 2010, 06:18:58 AM
weight was 170 today

back on keto diet-no cravings
seems my body likes a carb / cheat meal every 4th day...

i did 40 mins of cardio after my last meal tonight
4.0 mph, 10 incline
i was thinking that too-but i seem to be recovering well so far-time will tell

fair enough.

in the hospital i work in they give patients high calorie meal replacement drinks on top of regular meals to speed recovery after surgery.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 14, 2010, 07:04:54 PM
fair enough.

in the hospital i work in they give patients high calorie meal replacement drinks on top of regular meals to speed recovery after surgery.
hmmm i prob should have done that
the days after my operation i was craving junk food-lots of it-not like me at all-i wonder if my body was telling me to eat more

thursday
keto diet
no cravings


abs midday
bench knee ups-4 x 10
bosu crunch-4 x 10
russ twist-2 x 30

cardio right b4 bed and after my last meal
40 mins
4.0 mph 8 incline

legs tommorow


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 17, 2010, 06:31:36 PM
friday
weight was 164
keto diet

sat
cheat day
all day

sunday
weight was 170-just like every week after my cheat day
on my cheat day i had a large pizza at grimaldis, scoop of vanilla ice cream from brooklyn ice cream factory, slice of juniors apple crumb cheesecake, order of raviolis, bread, ceasar sald w chicken, canoli, 3/4of a  blueberry pie, 1 slice apple pie, 1 pint of ice cream
new diet for the next few days

1)4 omega eggs w 3/4 cup oats w 1/4 cup blueberries
2)6 oz salmon w 1/4 cup berries and melon kale w lemon juice and tbsp extra virg olive oil
3))6 oz salmon w spinnach and melon kale w lemon juice and tbsp extra vir olive oil
4)greek yogurt w/ 1/4 cup pumpkin seeds and apple
5)6 oz turkey w 1/4 cup blueberries and 27g pecans

will train legs tommorow-skipped them last week


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 18, 2010, 02:00:05 PM
monday
weight was 169-abs are looking good

was tempted to cheat-no cravings, but decided not to

arm is feeling better-i go for my last follow up on thurs-hopefully i can start doing some light chest work next week i hope
legs

walking lunges(double lunge=1 lunge) superset lying leg curls
40 lunges ss 50 x 12
40 lunges ss 70 x 12
40 lunges ss 90 x 12
40 lunges ss 90 x 12

leg press superset rotary calf machine
3 plates per side x 25 ss 100 x 30
3 pps x 25 ss 100 x 30
3 pps x 25 ss 100 x 30
3 pps x 25 ss 100 x 30

hypers superset pistol squats
15 ss 5 per leg
15 ss 5 per leg
15 ss 5 per leg
15 ss 5 per leg

seated calf superset single leg calf raise
70 x 12 ss 12 per leg
70 x 12 ss 12 per leg
70 x 12 ss 12 per leg
70 x 50 ss 12 per leg

diet
4 omega eggs w 3/4 cup oats w 1/4 cup blueberries
greek yogurt w 1/4 cup pumpkin seeds w 1 apple
6 oz salmon w kale, 1/4 cup blueberries, honeydew melon, tbsp etxra virgin olive oil and lemon juice
6 oz salmon w kale and spinnach, 2 kiwis, tbsp extra virgin olive oil and lemon juice
8 oz turkey w 1/4 cup blueberries, 27g pecans


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 18, 2010, 05:07:58 PM
arm is infected
this sucks

i hope the antibiotic i got will clear it up soon

i hope this doesnt affect my rehab next week


Title: Re: Naturalwonder83 training Log
Post by: Fatpanda on October 19, 2010, 04:53:44 AM
gene - i've already said this but you need to up your calories while you are healing.

infection means your immune system is weak, low calories do not help immune function - especially while recovering from surgery.

excess energy will help to both fight infection and heal quicker.

gyms are filthy places too, full of germs.

i think you should stop working out for a while, and eat more.

you'll recover quicker, and will be refreshed when you are fully healed. then you can hit the iron full pelt.


Title: Re: Naturalwonder83 training Log
Post by: Dr.Ill on October 19, 2010, 06:10:48 AM
Calories is not the key, the nutirition in the food is key for the body.  Only one area of the hospital preaches calories and they are good calories at that, is the oncology floors.  Natural, listening to this clown is like listening to a used car salesman on what car makes you look good!  Keep your protien uptake up, get a Z-pack from the local pharmacy and keep digging.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 19, 2010, 06:29:36 AM
thanks dr and panda

going to see the dr today...picked up my antibiotic presciption
arm seems better-redness is down just a tiny bit

did an upper body workout this morning


kneeling band lat pulldowns(using ab straps on my elbows to pull so no bicep use)
3 sets of 30
  supersetted with
kneeling band low rows(using ab straps on elbows to pull from elbow)
3 sets of 30
   supersetted with
val slide knee tucks
3 sets of 15
   supersetted with
lying supermans w/ scapular retractions and pulls
3 sets of 25
    supersetted with
wall slides
3 sets of 15

lying side jackknives
3 sets of 15 per side
  supersetted with
straight leg sit ups
3 sets of 10
  supersetted with
modified transitional planks
3 sets of 15
  supersetted with
giant rope side raises(palms away)
3 sets of 20

val slide mountain climbers(bent elbows)
3 sets of 40
  supersetted with
wall pushups
3 sets of 25
  supersetted with
modified trx tricep extensions
3 sets of 15
  supersetted with
rope pushdowns
3 sets of 40lbs x 15

diet
going back to keto

will hit cardiob4 bed tonight


Title: Re: Naturalwonder83 training Log
Post by: Fatpanda on October 19, 2010, 08:22:49 AM
Calories is not the key, the nutirition in the food is key for the body.  Only one area of the hospital preaches calories and they are good calories at that, is the oncology floors.  Natural, listening to this clown is like listening to a used car salesman on what car makes you look good!  Keep your protien uptake up, get a Z-pack from the local pharmacy and keep digging.
::) yes don't listen to the guy that works in a hospital with post op patients all day long, and talks with dieticians regularly about theur advice to patients.

listen to Dr Ill with 7 posts and who cannot spell nutrition correctly  ::)

oh brother - paging Dr Dumb.


Title: Re: Naturalwonder83 training Log
Post by: Dr.Ill on October 19, 2010, 08:42:30 AM
;D  , Yea, I saw you at the Burger King down stairs in our hospital.  Here is a clip of you in action!

http://www.youtube.com/watch?v=oWqBXrYaJRg

Anytime you want to compare jobs in the hospital, feel free to throw up your credentials there chub master.


Title: Re: Naturalwonder83 training Log
Post by: Fatpanda on October 19, 2010, 09:27:38 AM
;D  , Yea, I saw you at the Burger King down stairs in our hospital.  Here is a clip of you in action!

http://www.youtube.com/watch?v=oWqBXrYaJRg

Anytime you want to compare jobs in the hospital, feel free to throw up your credentials there chub master.


i'm sorry i cannot compare my degrees to your janitor badge  ::)

run along dr dumb.


Title: Re: Naturalwonder83 training Log
Post by: Dr.Ill on October 19, 2010, 09:54:16 AM
Not that you have one ounce of credibility on these forums, but I don’t blame you for avoiding that challenge.
 
Wait a minute, you better go, I think I just heard the ding, so you need to go get those French Fries for your customers!

 :-X


Title: Re: Naturalwonder83 training Log
Post by: Fatpanda on October 19, 2010, 10:08:16 AM
Not that you have one ounce of credibility on these forums, but I don’t blame you for avoiding that challenge.
 
Wait a minute, you better go, I think I just heard the ding, so you need to go get those French Fries for your customers!

 :-X
::) sure we can compare qualifications if you like gimmick.

post your up and i'll do the same.


Title: Re: Naturalwonder83 training Log
Post by: Dr.Ill on October 19, 2010, 12:19:22 PM
I have a MS in Radiation Physics....no need to go further, because by your response of qualifications compared to credentials, I have my answer....ding the fries are done, you need to run along and take care of your customers chub master!


Title: Re: Naturalwonder83 training Log
Post by: disturbia on October 19, 2010, 12:52:23 PM
I have a MS in Radiation Physics....no need to go further, because by your response of qualifications compared to credentials, I have my answer....ding the fries are done, you need to run along and take care of your customers chub master!

i work in a hospital. i am on my feet all day walking fast between things, bending, lifting, carrying, i basically sweat from the first 5 mins till i'm finished.



are you saying your education and qualifications tend to have you in a higher position than said description above?


Title: Re: Naturalwonder83 training Log
Post by: Fatpanda on October 21, 2010, 02:39:02 PM
I have a MS in Radiation Physics....no need to go further, because by your response of qualifications compared to credentials, I have my answer....ding the fries are done, you need to run along and take care of your customers chub master!

you just posted a qualification - not credentials.  ::)

i actually have a phd in radiation physics.  ::)


Title: Re: Naturalwonder83 training Log
Post by: disturbia on October 21, 2010, 02:48:11 PM
you just posted a qualification - not credentials.  ::)

i actually have a phd in radiation physics.  ::)


AHAHAHAHAHAHAHAHAHAHAAAA AAAAAAAAAAAAAAAAAAAAAAAA AA

epic fantastic lie----absolutely midblowingly epic

yes I know guy who went homeless with a PHD in 17 different areas,.....its sooooooo common

omg this is fuking beautiful


Title: Re: Naturalwonder83 training Log
Post by: Fatpanda on October 21, 2010, 02:51:11 PM

AHAHAHAHAHAHAHAHAHAHAAAA AAAAAAAAAAAAAAAAAAAAAAAA AA

epic fantastic lie----absolutely midblowingly epic

yes I know guy who went homeless with a PHD in 17 different areas,.....its sooooooo common

omg this is fuking beautiful

you are a clearly a phd yourself josh - the way you so absolutely believed my sarcasm reveals your high intellect.  ::)

the fact you believed a guy with 8 posts is ever better   ::)


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 22, 2010, 02:25:15 PM
thank you to all the doctors and medical personell that post in my log here

wed-keto diet
40 mins of cardio on precor efx before bed, after my last meal

thurs-keto diet
30 mins of cardio on treadmill, 4.0 mph, 10%incline before bed, after my last meal

friday-today
weight dropped to 169-so i had a cheat day

tommorow im gonnarun in the morning and train legs later in the day
its been about a month since i last ran-looking 4ward to it

arm looks better-the antibiotics are helping it-red is 98%gone
hand and wrist are sore


Title: Re: Naturalwonder83 training Log
Post by: Princess L on October 22, 2010, 03:34:00 PM
Garlic is a natural antibiotic  :-*


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 24, 2010, 05:18:59 AM
Garlic is a natural antibiotic  :-*
ive been having tons of it on my food! i love garlic


sat-had another cheat day-i only weighed 170
sun-today-weight was 170 again-i gained no weight from the cheat day-abs look good-only a tiny bit blurry from holding water
back on keto diet and will def hit legs this afternoon


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 24, 2010, 10:51:21 AM
sunday-today
legs


seated leg curl
120 x 12
120 x 12
120 x 12

leg press calf
170 x 20
170 x 20
170 x 20

bulgarian split squats superset walking lunges
15 per leg ss 30 lunges
15 per leg ss 30 lunges
15 per leg ss 30 lunges

abductor machine superset adductor machine
140 x 20 ss 140 x 20
140 x 20 ss 140 x 20
140 x 20 ss 140 x 20

box jumps superset wall sits
15 ss 1 min
15 ss 1 min
15 ss 1 min

keto diet


Title: Re: Naturalwonder83 training Log
Post by: andreisdaman on October 24, 2010, 03:42:57 PM
finally checked it out..FUNNY AS HELL!!!!


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 24, 2010, 03:45:24 PM
finally checked it out..FUNNY AS HELL!!!!
what r u refrerring to?


Title: Re: Naturalwonder83 training Log
Post by: unracked on October 25, 2010, 09:20:58 AM
ive been having tons of it on my food! i love garlic


sat-had another cheat day-i only weighed 170
sun-today-weight was 170 again-i gained no weight from the cheat day-abs look good-only a tiny bit blurry from holding water
back on keto diet and will def hit legs this afternoon
170, whoa, quite the beast. How tall are you?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 25, 2010, 09:27:29 AM
170, whoa, quite the beast. How tall are you?
i dunno where u live but 170 is not very big
i was about 185ish before my surgery and im not eating as much since i cant work out
im not sure my exact height but i believe im about 5'7
i was 230 last year but i dont want to be heavy anymore

thanks for checking in bro


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 25, 2010, 03:55:54 PM
monday
keto diet-no cravings
weight was 169 this morning
right before bed im gonna do 30 mins on the efx precor

tommorow im going running in the morning

had my follow up today
dr said arm was great
i start rehab this friday
another 5-6 weeks and ill be back in the gym normal


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 26, 2010, 02:48:28 PM
tuesday
did a 3 mile run outside w a friend
felt great to run again-been over a month
did  7 min miles

keto diet


Title: Re: Naturalwonder83 training Log
Post by: newmom on October 26, 2010, 04:40:47 PM
tuesday
did a 3 mile run outside w a friend
felt great to run again-been over a month
did  7 min miles

whoa 7 min miles..NICE


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 26, 2010, 05:06:03 PM
whoa 7 min miles..NICE
i was doing 6 min miles before
but today was a good start


Title: Re: Naturalwonder83 training Log
Post by: unracked on October 26, 2010, 05:08:18 PM
i was doing 6 min miles before
but today was a good start
You seem to be going for the health look. Did you give up the dream?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 26, 2010, 05:09:39 PM
You seem to be going for the health look. Did you give up the dream?
health look all the way
the dream is over forever


Title: Re: Naturalwonder83 training Log
Post by: newmom on October 26, 2010, 05:10:06 PM
i was doing 6 min miles before
but today was a good start

Wow, I tried that a few times, someone here challanged me, forgot the posters name. I have to run like 9.6 mph to do a 6 minute mile and I got short legs, so I just cant


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 26, 2010, 05:11:13 PM
Wow, I tried that a few times, someone here challanged me, forgot the posters name. I have to run like 9.6 mph to do a 6 minute mile and I got short legs, so I just cant
u need to start ltraining your legs w/ weights
once your legs get stronger your run time will improve


Title: Re: Naturalwonder83 training Log
Post by: newmom on October 26, 2010, 05:12:53 PM
u need to start ltraining your legs w/ weights
once your legs get stronger your run time will improve

I have but I cannot see that happening. I don't know how these marathoners run 26.2 miles in 2 hours and some change minutes. Cripes to qualify for the olympics you have to run a marathon in 2 hours 19 minutes or less..WTF


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 26, 2010, 05:15:44 PM
I have but I cannot see that happening. I don't know how these marathoners run 26.2 miles in 2 hours and some change minutes. Cripes to qualify for the olympics you have to run a marathon in 2 hours 19 minutes or less..WTF
ahh


Title: Re: Naturalwonder83 training Log
Post by: unracked on October 26, 2010, 06:38:05 PM
u need to start ltraining your legs w/ weights
once your legs get stronger your run time will improve
Muscling up her legs will slow her down more. Have you seen what marathon runners look like?


Title: Re: Naturalwonder83 training Log
Post by: newmom on October 27, 2010, 03:04:35 AM
Muscling up her legs will slow her down more. Have you seen what marathon runners look like?

this is true. I do more core now for legs, lunges, frog squats etc, no weights


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 27, 2010, 06:16:20 PM
wed
keto diet

cravings were outta control today-but because im excited about my weekend-a few people baked me cheesecakes and food as a late birthday gift and im traveling to see my family this weekend to celebrate my birthday-gonna be lotta good food-cant wait till fri and sat


Title: Re: Naturalwonder83 training Log
Post by: newmom on October 28, 2010, 02:48:40 AM
wed
keto diet

cravings were outta control today-but because im excited about my weekend-a few people baked me cheesecakes and food as a late birthday gift and im traveling to see my family this weekend to celebrate my birthday-gonna be lotta good food-cant wait till fri and sat

where are you traveling to


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 28, 2010, 05:47:33 PM
where are you traveling to
upstate new york

thursday
weight was 166-damnnnnnn...time for a cheat weekend
keto diet today-no cravings

went running outside w/ some friends-just under 4 miles-felt great
then abs after
lying flutter kicks-2 sets of 50
lying reverse crunch-2 sets of 15
russian twist-2 sets of 30
ball crunch-2 sets of 15

tommorow morn is my first rehab session


Title: Re: Naturalwonder83 training Log
Post by: newmom on October 29, 2010, 02:40:02 AM
upstate new york

thursday
weight was 166-damnnnnnn...time for a cheat weekend
keto diet today-no cravings

went running outside w/ some friends-just under 4 miles-felt great
then abs after
lying flutter kicks-2 sets of 50
lying reverse crunch-2 sets of 15
russian twist-2 sets of 30
ball crunch-2 sets of 15

tommorow morn is my first rehab session
bundle up  I'm sure it will be cold


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 30, 2010, 06:25:49 AM
bundle up  I'm sure it will be cold
its freezing!

friday
weight was 165
cheat day

2 omega eggs w/ 10 whites, 3/4 cup oats w/ spoonful peanut butter, 2 turkey bacon, fresh berries
greek yogurt w 1/4 cup pumpkin seeds, 1 apple
penne vodka w chicken cutlet
2 scoop milk n egg pro powder w fiber, tbsp mac oil
slice pizza
baked ziti
2 reeses peanut butter cup cookies
small margerita pizza
mini reeses blizzard
1/2 of a juniors cherry cheesecake
greekl yogurt w pecans and blueberries

saturday
today
cheat day
2 scoop whey iso w tbsp mac oil
2 omega eggs w 10 whites, 3/4 cup oats w spoonful peanut butter and berries, 2 turkey bacon
8 oz salmon w spinnach and tbsp extra virgin olive oil and lemon juice
1/2 juniors cherry cheesecake
penna vodka
icelandic yogurt w 1/4 cup pumpkin seeds and apple
sushi
cream cheese apple pie w ice cream
2 scoop whey iso w tbsp mac oil


Title: Re: Naturalwonder83 training Log
Post by: andreisdaman on October 30, 2010, 09:04:56 PM
its freezing!

friday
weight was 165
cheat day

2 omega eggs w/ 10 whites, 3/4 cup oats w/ spoonful peanut butter, 2 turkey bacon, fresh berries
greek yogurt w 1/4 cup pumpkin seeds, 1 apple
penne vodka w chicken cutlet
2 scoop milk n egg pro powder w fiber, tbsp mac oil
slice pizza
baked ziti
2 reeses peanut butter cup cookies
small margerita pizza
mini reeses blizzard
1/2 of a juniors cherry cheesecake
greekl yogurt w pecans and blueberries

saturday
today
cheat day
2 scoop whey iso w tbsp mac oil
2 omega eggs w 10 whites, 3/4 cup oats w spoonful peanut butter and berries, 2 turkey bacon
8 oz salmon w spinnach and tbsp extra virgin olive oil and lemon juice
1/2 juniors cherry cheesecake
penna vodka
icelandic yogurt w 1/4 cup pumpkin seeds and apple
sushi
cream cheese apple pie w ice cream
2 scoop whey iso w tbsp mac oil


can't take it anymore..please stop


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 01, 2010, 05:06:26 PM

can't take it anymore..please stop
not the time or place bro u know better
__________________
rehab for arm is going well-its feeling better and better each day-stronger and looser
looks like dec 1st is what im planning on for regular workouts
sunday
keto diet

monday
today

legs and cardio

box jumps superset walking lunges
15 ss 35
15 ss 35
15 ss 35
15 ss 35

seated leg curls superset bodyweight squats
100 x 12 ss 20
130 x 12 ss 20
150 x 12 ss 20
170 x 12 ss 20

hypers superset ball ham curls superset ball bridges
15 ss 10 ss 10
15 ss 10 ss 10
15 ss 10 ss 10
15 ss 10 ss 10

bench knee ups
3 x 20

side jacknives
2 x 15 per side

ball crunch
3 x 15

cardio
30 mins on precor efx

keto diet


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 02, 2010, 03:26:42 PM
tuesday
upper body

wall pushups superset rope pushdown superset walking dumbell press superset superman
3 sets of 25 ss 50 x 15 ss 12lbs x 30 steps ss 20

giant rope lateral superset rope waves superset rope russ twist superset ab strap hands free pulldowns on ball superset ball rolling plank
3 sets of 20 ss 30 secs ss 20 ss 20 ss 15

trx modified y flies superset cable rope obliques crunch superset wall slides superset overhead rope ext superset trx pushups
3 sets of 15 ss 20lbs x 12 per side ss 25 ss 40 x 15 ss 15

keto diet


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 03, 2010, 03:54:38 PM
wed

keto diet

weight is back to 167!

cardio after last meal tonight-on the efx precor for 30 mins


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 04, 2010, 06:02:38 PM
thursday
keto diet

tommorow will be a hard run outside

more therapy today-arms feels better


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 06, 2010, 01:30:47 AM
friday
fast 3 mile run outside-felt strong
keto diet all day then some cheat meals in the afternoon-tried the ihop pumpkin pancakes-really good

abs were looking really shredded in the morning


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 08, 2010, 06:00:20 PM
sat and sunday
had some cheat foods
abs looked good on monday

monday
today
more therapy for my arm
getting stronger
still very sore in the wrist area
legs and abs


box jumps superset walking lunges superset trx pistol squats
4 sets of :15 ss 30 ss 5 single leg, 5 jumping single leg

hypers superset trx leg curls superset trx glute bridges
4 sets of : 15 ss 10 ss 10

seated leg curls
3 sets of 175 x 8
1 set of 100 x 20

leg press calf press
4 sets of 150 x 20

lying low flutter kicks
3 sets of 50
lying low scissor kicks
3 sets of 50

keto diet
no cravings


Title: Re: Naturalwonder83 training Log
Post by: andreisdaman on November 08, 2010, 07:33:49 PM
when are you coming back as bluto?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 10, 2010, 02:31:59 PM
Tuesday
keto diet
then right before bed and after my last meal:30 mins on the precor efx

wednesday
keto diet
then right before bed i will do cardio after my last meal:40 mins on precor efx

very weird-instead of having 2 cheat days i cheated on sunday as well-3 days of some junk food mixed in w/ clean meals-my abs look tighter and i look more ripped-weight is back to 166 again


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 11, 2010, 02:46:52 PM
Thursday
upper body
still being careful w/ the arm-but its feeling better-i was doing light machine rows and 2lb dumbell curls in therapy


trx pushups superset straight arm band flies superset bench dips superset trx rows(short rand of motion)
3 sets of 20 ss 20 ss 20 ss 20

prone supermans w/ band superset plank superset dumbell floor press superset giant rope laterals superset rope pushdowns
3 sets of 20 ss 2 mins ss 25lbs x 15 ss 20 ss 50 x 15

giant rope straight arm chops superset giant rope waves superset rope oblique crunch
3 sets of 15 ss 30 secs ss 30 x 20

keto diet

cardio before bed and after last meal-40 mins on precor efx


Title: Re: Naturalwonder83 training Log
Post by: Meso_z on November 12, 2010, 12:31:06 AM
Thursday
upper body
still being careful w/ the arm-but its feeling better-i was doing light machine rows and 2lb dumbell curls in therapy


trx pushups superset straight arm band flies superset bench dips superset trx rows(short rand of motion)
3 sets of 20 ss 20 ss 20 ss 20

prone supermans w/ band superset plank superset dumbell floor press superset giant rope laterals superset rope pushdowns
3 sets of 20 ss 2 mins ss 25lbs x 15 ss 20 ss 50 x 15

giant rope straight arm chops superset giant rope waves superset rope oblique crunch
3 sets of 15 ss 30 secs ss 30 x 20

keto diet

cardio before bed and after last meal-40 mins on precor efx

Interesting, why is that?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 14, 2010, 03:30:30 PM
Interesting, why is that?
from what ive read its good to do cardio right before bed because it helps you sleep better, and helps keep insulin levels low in the body.
plus its nice not having to get up super early each morning to do cardio-ive noticed good results from it-i see no diff between fasted am cardio and pm cardio before bed. then again, im just maintaining my leaness so i would be interested to see how someone who is at a higher bf% would do on it.


________

friday
had pizza and 2 slices of cheescake and a soft pretzel friday night, followed the keto diet during the day
saturday-had clean carbs w/ 3 meals, and then a few cheat foods on sat afternoon and evening-nothing crazy-just 2 homemade somasoas, small small bowl of shrimp curry, some sushi, and a soft pretzel
sunday-had clean carbs w/ a few meals-no cravings this weekend for junk actually-didnt even feel like cheating-weird

sunday
today
quick legs
got to the gym late-had half an hour to work out

bulgarian split squats on bench superset box jumps
4 sets of 15 per leg ss 4 sets of 15

power squat machine
2 plates per side x 20
2 plates+25 per side x 20
2 plates+35 per side x 20
3 plates per side x 20

hypers superset ball ham curls
4 sets of 15 ss 4 sets of 15


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 15, 2010, 07:21:13 PM
monday
keto esque diet-had carbs with meal 1 and 3-just oats and fruit-rest of meals were pro and good fat

weight was 176 sat night, weight was 170 this morning
i imagine it will be either 170 or 169 tomm morning
this afternoon i did calves and lower abs

seated calf-4 sets of 50 secs
leg press calf-4 sets of 50 secs
seated tibia machine-4 sets of 20 reps
lying reverse crunch-4 sets of 20

right before bed i did 20 mins of interval cardio on treadmill


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 16, 2010, 04:33:59 PM
tuesday

upper body

arm is feeling stronger-was cleared to do regular pushups next time i work out

low bench pushups superset straight arm flies superset trx y rear delt flies
20 ss 20 ss 20
20 ss 20 ss 20
20 ss 40 ss 20

dumbell floor press superset dumbell side raises(elbows up) superset rope pushdowns superset trx hip drop raise
30lbs x 15 ss 7lbs x 15 ss 70 x 15 ss 15 trx
30lbs x 15 ss 7lbs x 15 ss 70 x 15 ss 15 trx
30lbs x 15 ss 7lbs x 15 ss 70 x 15 ss 15 trx

ab strap wide pullups(elbows supported, not pulling w arm) superset ab strap hammer chins ss giant rope straight arm waves superset giant rope jumping jacks
20 ss 15 ss 30 secs ss 25
15 ss 15 ss 30 secs ss 25
12 ss 12 ss 30 secs ss 25

trx high rows superset trx tricep extenions
15 ss 15
15 ss 15
15 ss 15

1st 2 meals had carbs, rest of meals were keto
back on full keto tommorow

20 mins of hiit cardio before bed tonight


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 18, 2010, 03:49:27 PM
wednesday
weight was 169
keto diet
40 mins on precor efx right before bed

thursday
today
weight was 168
keto diet

lower body + upper abs
walking lunges superset power squat machine
40 ss 1 plate per side x 10
40 ss 2 plate per side x 10
40 ss 3 plate per side x 10
40 ss 3 plate per side x 10

step up into reverse lunge superset bosu crunch
15 per leg ss 15
15 per leg ss 15
15 per leg ss 15
15 per leg ss 15

lying leg curls superset hypers
70 x 12 ss 15
70 x 12 ss 15
70 x 12 ss 15
70 x 12 ss 15

ball ham curl superset ball glute bridge
15 ss 15
15 ss 15
15 ss 15
15 ss 15

tibia machine
4 sets of 20
1 set of 12

right before bed i will do 30 min on precor efx


Title: Re: Naturalwonder83 training Log
Post by: andreisdaman on November 20, 2010, 05:42:50 PM
This thread is really becoming agonizing


Title: Re: Naturalwonder83 training Log
Post by: Meso_z on November 21, 2010, 02:39:04 AM
monday
keto esque diet-had carbs with meal 1 and 3-just oats and fruit-rest of meals were pro and good fat

weight was 176 sat night, weight was 170 this morning
i imagine it will be either 170 or 169 tomm morning
this afternoon i did calves and lower abs

seated calf-4 sets of 50 secs
leg press calf-4 sets of 50 secs
seated tibia machine-4 sets of 20 reps
lying reverse crunch-4 sets of 20

right before bed i did 20 mins of interval cardio on treadmill

ive noticed your not eating as clean as before, are you trying to put on weight?

as for the cardio before bed, chris aceto also recommends it, so it must be working.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 21, 2010, 06:16:33 AM
ive noticed your not eating as clean as before, are you trying to put on weight?

as for the cardio before bed, chris aceto also recommends it, so it must be working.
monday-friday i eat a super strict keto diet-on fri  and sat  i eat the same keto meals during day xcept a few meals are junk in evening-ive been having pizza, cheesecake, pasta, pretzels
my body seems to hold water for a few days, then by thursday and friday im back down to my weight b4 the cheat days
last week i changed it up and had oatmeal and fruit with meal 1, and greek yogurt and fruit mixed w/ my pro powder at meal 2
nah not trying to gain weight now, just trying not to lose anymore weight-i weigh 165 now :-X


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 21, 2010, 06:41:51 AM
friday
keto during the day-then at night i had a few slices of pizza from john pizza in times square, 2 soft pretzels, cookie dough ice cream w gummi bears, and a yogurt w/ fruit
sat-keto during the day-then at night i had few slices of pizza, ravioli w some bread, and a greek yogurt w/ fruit

back on keto today
weight was 176 fri night after my cheats
weight was 171. 9 when i woke up today on sunday

on sat i did an upper body workout
nervous doing some of the things, but my arm felt good and no issues-more therapy next week

machine pullovers superset smith machine incline press
90 x 15 ss 70 x 15
110 x 15 ss 80 x 15
130 x 15 ss 115 x 15

prone superman w/ scapular retraction superset pushups
15 ss 15
15 ss 15
15 ss 15

machine shoulder press superset machine side raise superset russ twists
45 x 15 ss 45 x 15 ss 30 russ
65 x 15 ss 55 x 15 ss 30 russ
75 x 15 ss 55 x 15 ss 30 russ

smith machine close grip bench
3 sets of 115 x 15

vbar pushdowns
40 x 15
60 x 15
80 x 15


Title: Re: Naturalwonder83 training Log
Post by: Meso_z on November 21, 2010, 09:10:34 AM
monday-friday i eat a super strict keto diet-on fri  and sat  i eat the same keto meals during day xcept a few meals are junk in evening-ive been having pizza, cheesecake, pasta, pretzels
my body seems to hold water for a few days, then by thursday and friday im back down to my weight b4 the cheat days
last week i changed it up and had oatmeal and fruit with meal 1, and greek yogurt and fruit mixed w/ my pro powder at meal 2
nah not trying to gain weight now, just trying not to lose anymore weight-i weigh 165 now :-X
Oh got it, youre maintaining.

i thought you were a year round "dieter". I do the same right not. well clean for 5-6 days and the next day i have a cheat...the only prob with me is that i binge.


Title: Re: Naturalwonder83 training Log
Post by: andreisdaman on November 21, 2010, 11:48:15 AM
Oh got it, youre maintaining.

i thought you were a year round "dieter". I do the same right not. well clean for 5-6 days and the next day i have a cheat...the only prob with me is that i binge.

 
I can't believe you're buying into this thread.....there is no way he is able to exercise at this pace..unless he is unemployed.....and he would need to spend a fortune to eat like he does


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 21, 2010, 03:42:20 PM
Oh got it, youre maintaining.

i thought you were a year round "dieter". I do the same right not. well clean for 5-6 days and the next day i have a cheat...the only prob with me is that i binge.
well being i cant work out hard right now cuz of my injury im just maintaining-once i can work out harder i want to eat more to gain some size


I can't believe you're buying into this thread.....there is no way he is able to exercise at this pace..unless he is unemployed.....and he would need to spend a fortune to eat like he does
i dont really see whats so hard to believe-my weight workouts take lil under an hour-and my cardio takes 30-40 mins...being i work in a gym its very easy for me to fit in a workout...i buy in bulk and just eat turkey fish nuts seeds and leafy veggies-its really not that expensive


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 22, 2010, 03:02:08 PM
monday

arm is doing better-feeling stronger-rehab is so tedious-i am up to curls w/ 3lbs-3 sets of 100 reps throughout the day

weight was 170.5 this morning-tommorow i will be 169

keto diet lately has been:
4 omega eggs w/ 1/2 cup whites, spinnach
40g vpx whey iso, fiber powder tbsp mac oil
6 oz salmon w kale 1/4 cup pumpkin seeds
2 cans sardines w kale, tbsp extra virgin olive oil and lemon
40g vpx whey iso fibe rpowder tbsp mac oil
7 oz turkey w/ spinnach 27g pecans

lower body, lower abs, cardio

power squat machine superset bench knee ups
1 plate per side x 12
2pps x 12 ss 20
3 pps x 12 ss 20
4 pps x 12 ss 20

single leg press superset flutter kicks/scissor kicks
2 plate per side x 20 per leg ss 50 flutters
2 pps x 20 per leg ss 50 scissors
2 pps x 20 per leg ss 100 flutter/scissors

lying leg curls
85 x 12
85 x 12
85 x 12

hypers superset glute bridges
12 ss 15
12 ss 15
12 ss 15

seated calf
4 sets of 40 seconds

5 mile run outside after


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 23, 2010, 06:40:35 PM
tuesday
upper body

arm felt ok during all this-went very slow-i def feel weaker :-[

had bodyfat tested and it came out to 5.5 percent...what sucks is that i weighed 167 this morning

pushups superset ab strap pullups(elbows in ab straps and then do pullups without pulling on bicep)
20 ss 15
20 ss 12
20 ss 12

incline smith machine press superset trx y flies
25 per side x 10 ss x 15
35 per side x 10 ss x 15
45 per side x 10 ss x 15

straight arm band flies superset band skiers
25 ss 25
25 ss 25
25 ss 25

band twists
15 per side
15 per side
15 per side

dumbell side raises superset trx tricep extensions
7.5 x 15 ss 15
7.5 x 15 ss 15
7.5 x 15 ss 15

cable rear delt crosses superset giant rope straight arm slams
10lbs x 15 ss 30 slams
10lbs x 15 ss 30 slams
10lbs x 15 ss 30 slams

keto diet
no cravings


Title: Re: Naturalwonder83 training Log
Post by: Meso_z on November 24, 2010, 12:41:53 PM
tuesday
upper body

arm felt ok during all this-went very slow-i def feel weaker :-[

had bodyfat tested and it came out to 5.5 percent...what sucks is that i weighed 167 this morning

pushups superset ab strap pullups(elbows in ab straps and then do pullups without pulling on bicep)
20 ss 15
20 ss 12
20 ss 12

incline smith machine press superset trx y flies
25 per side x 10 ss x 15
35 per side x 10 ss x 15
45 per side x 10 ss x 15

straight arm band flies superset band skiers
25 ss 25
25 ss 25
25 ss 25

band twists
15 per side
15 per side
15 per side

dumbell side raises superset trx tricep extensions
7.5 x 15 ss 15
7.5 x 15 ss 15
7.5 x 15 ss 15

cable rear delt crosses superset giant rope straight arm slams
10lbs x 15 ss 30 slams
10lbs x 15 ss 30 slams
10lbs x 15 ss 30 slams

keto diet
no cravings
any pics? abs for example.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 24, 2010, 06:30:09 PM
wednesday
keto diet-no cravings
right before bed-30 mins on precor efx-i was gonna do 40 mins but the gym was closing early

i was 167 this morning again-same as yesterday-tommorow i will prob be 166


any pics? abs for example.
i have some on my cell-but ive never posted pix myself online-ive always video messaged them to a friend and theyve posted them for me online
if theyre on my cell-how do i put them into an online album?
butterbean has a pic of my abs from last year-i will get it from her


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 25, 2010, 09:09:44 AM
Thursday
weight was 166 this morning
arm is feeling better-wrist was real sore the past few days-today it feels better and stronger-almost done w/ rehab

keto diet so far-then i will have thanksgiving food in the evening
no cravings which is weird-last week at this time i was dying for junk
lower body, abs, and cardio

walking lunges superset power step ups ss tibia machine
40 ss 20 per leg ss 10 per side x 20
40 ss 20 per leg ss 20 per side x 20
40 ss 20 per leg ss 20 per side x 20

leg press superset rotary calf press
4 plates per side x 15 ss 140 x 30
4 pps x 20 ss 160 x 30
4 pps x 20 ss 160 x 30
                   160 x 30

lying leg curls superset glute bridges
90 x 12 ss 15
90 x 12 ss 15
90 x 12 ss 15

hypers superset ball crunches
15 ss 20
15 ss 20
15 ss 20

cardio:
30 mins on treadmill-8% incline, 3.8 mph


Title: Re: Naturalwonder83 training Log
Post by: andreisdaman on November 25, 2010, 11:19:21 AM
well being i cant work out hard right now cuz of my injury im just maintaining-once i can work out harder i want to eat more to gain some size
i dont really see whats so hard to believe-my weight workouts take lil under an hour-and my cardio takes 30-40 mins...being i work in a gym its very easy for me to fit in a workout...i buy in bulk and just eat turkey fish nuts seeds and leafy veggies-its really not that expensive

but you also eat a whloe lot of junk food as well......thats gotta cost


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 25, 2010, 11:25:06 AM
but you also eat a whloe lot of junk food as well......thats gotta cost
true-quite simply-i live above my means


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 26, 2010, 04:22:51 PM
friday
arm is feeling real good today-i am up to 4lb dumbell curls-i remember before my surgery i couldnt lift the 4 pounders


friday afternoon-upper body
machine pullover superset pushups
90 x 15 ss 25
140 x 15 ss 25
140 x 15 ss 25

smith machine incline press superset prone supermans w/ scapular retraction
135 x 10 ss 10
135 x 10 ss 10
135 x 10 ss 10

machine side raise superset rear delt rows done on side raise machine
90 x 15 ss 90 x 12
120 x 15 ss 120 x 12
120 x 15 ss 120 x 12

machine shoulder press
90 x 15
120 x 15
120 x 15

smith machine close grip bench
135 x 15
135 x 15
135 x 15

vbar pushdowns
90 x 15
120 x 15
120 x 15

overhead rope extensions
50 x 15
50 x 15
50 x 15

keto diet
no cravings at all
weight was 170 this morning

right before bed tonight 40 mins on precor efx at gym


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 28, 2010, 04:58:48 AM
sat as the keto diet...weight was 170 on Friday, 169 on Sat, 168 today on Sunday.
No cravings at all on Fri or Sat...no cravings today. I don't know why.

Cheat day today...going to Olive Garden.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 29, 2010, 06:19:29 PM
monday
decided to have a cheat day today.

Did chest with CalvinH.
flat bench press
25 per side x 15
25 per side x 15
25 per side x 15

hammer strength incline press
25 per side x 15
25 per side x 15
25 per side x 15

straight arm band flies
3 sets of 25

pushups
3 sets of 30

tibia machine raises
4 sets of 15


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 30, 2010, 06:56:06 PM
tuesday morning
full body

arm is feeling better...def feels stronger...wrist is still a bit sore

reverse lunge+lateral raise combo superset pushups superset trx row
3 sets of 10lbs x 30 ss 30 pushups ss 15 trx

walking dumbell press superset bench dips supersetleg press
3 sets of 12lbs x 24 steps ss 15 bench dips ss 3 plates per side x 30

straight arm band flies superset band rows superset power step ups
3 sets of 30 ss 30 ss 20 per leg

ab strap pullups superset trx ham curl superset cable rear delts
3 sets of 15 ss 15 ss 15lbs x 12

box jumps superset power lateral crossover step ups superset rope pushdowns
3 sets of 12 ss 30 ss 40 x 15

tuesday evening:
6 sets of 15 standing machine calf raises-heavy

30 mins jumprope
keto diet all day-some cravings


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 01, 2010, 06:42:44 PM
wed
weight was 171
keto diet
-some cravings daytime, none at night

right before bed-40 mins on pre cor efx


Title: Re: Naturalwonder83 training Log
Post by: nzmusclemonster on December 01, 2010, 06:59:05 PM
wed
weight was 171
keto diet
-some cravings daytime, none at night

right before bed-40 mins on pre cor efx

Did you get some pussy today?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 02, 2010, 04:55:56 PM
Did you get some pussy today?
nope


thursday
keto diet
weight was 170
did a 3 mile run outside in the early afternoon


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 03, 2010, 01:54:51 PM
friday
weight was 170 again

upper body
machine pullover superset incline smith machine press
90 x 15 ss 95 x15
160 x 15 ss 115 x 15
180 x 15 ss 135 x 15

pushups superset prone superman w/ scapula retraction
35 ss 15
35 ss 15
35 ss 15

machine side raise superset rear delt row on side raise machine
70 x 15 per arm ss 70 x 15 per arm
85 x 15 per arm ss 85 x 15 per arm
110 x 15 per arm ss 110 x 15 per arm

vbar pushdowns superset dumbell hammer curls
70 x 20 ss 5lbs x 20
90 x 20 ss 5lbs x 20
110 x 20 ss 5lbs x 20

smith machine close grip bench superset dumbell curls
135 x 15 ss 5lbs x 12
135 x 15 ss 5lbs x 12
135 x 15 ss 5lbs x 12

seated calf
4 sets of 50 secs

keto diet
no cravings


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 04, 2010, 04:31:36 PM
sat
weight was 168
keto diet-no cravings

lower body and cardio

walking lunges superset ball hamstring curls superset bench knee ups
40 ss 20 ss 20
40 ss 20 ss 20
40 ss 20 ss 20

trx single leg pistol squats superset hypers superset bosu crunches
15 ss 15 ss 20
15 ss 15 ss 20
15 ss 15 ss 20

abductor machine superset adductor machine
130 x 15 ss 130 x 15
130 x 15 ss 130 x 15
130 x 15 ss 130 x 15

seated leg curls superset glute bridges superset ab bicycles upright
140 x 12 ss 12 ss 40
140 x 12 ss 12 ss 40
140 x 12 ss 12 ss 40

wall sit superset russ twist
2 mins ss 50

cardio
30 mins pre cor efx


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 05, 2010, 06:47:32 AM
sunday
weight was 168

the keto diet ive been following
4 omega eggs w/ 2 turkey bacon w spinnach
40g whey iso w/ fiber powder tbsp mac oil
7 oz turkey w/ 27g pecans w/ kale
7 oz turkey w/ 25 almonds w/ kale
7 oz salmon w/ 1/4 cup pumpkin seeds w spinnach and lemon juice
40g whey iso w/ fiber powder tbsp mac oil


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 06, 2010, 09:44:17 AM
monday
weight was 167.8
keto diet-no cravings at all

upper body and cardio
pullover machine superset shoulder press machine
90 x 15 ss 80 x 15
160 x 15 ss 110 x 15
180 x 10..rest pause, then 5 reps ss 120 x 15

nautlius incline press superset free motion straight arm flies
50 x 20 ss 30 x 20
70 x 20 ss 50 x 20
70 x 20 ss 50 x 20

standing pulldowns superset prone supermans w/ scapula retraction
30 x 30 ss 12
30 x 30 ss 12
30 x 30 ss 12

dumbell curls superset rope pushdowns superset overhead rope extensions
5lbs x 30 ss 50 x 20 ss 50 x 20
5lbs x 30 ss 50 x 20 ss 50 x 20
5lbs x 30 ss 50 x 20 ss 50 x 20

dumbell hammer curls
5lbs x 30
5lbs x 30
5lbs x 30

bicep work felt great-best its felt in long time-no wrist pain, stretch felt amazing on it, muscle felt strong!

cardio
30 mins pre cor efx


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 07, 2010, 05:17:14 PM
tuesday
weight was 166.9

lower body

seated calf raise superset leg press superset walking lunges
plate x 50 secs ss 2 pps x 15 ss 50 lunges
plate+25 x 50 secs ss 4 pps x 15 ss 50 lunges
plate+25 x 50 secs ss 6 pps x 15 ss 50 lunges
plate+25 x 50 secs ss 7 pps x 15 ss 50 lunges

hack squat superset standing calf raise superset power step ups
2 pps x 12 ss 150 x 50 secs ss 25 pow step ups
2 pps x 12 ss 150 x 50 secs ss 25 pow step ups
2 pps x 12 ss 150 x 50 secs ss 25 pow step ups

hypers superset glute bridges superset single leg curls
15 ss 15 ss 40 x 12 per leg
15 ss 15 ss 40 x 12 per leg
15 ss 15 ss 40 x 12 per leg


cheat day!
4 omega eggs w/ 3/4 cup oats w berries and flax seeds
2 scoop ultim muscle protein 1 apple 2 spoonful pb
2 scoop muscle provider, 3/4 cup oats 1 apple 2 spoonful pb
3 rolls of sushi
6 oz salmon w whole wheat pasta and kale
1 large pizza
protein bar
penne vodka
greek yogurt w pumpkin seeds and blueberries


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 08, 2010, 05:04:29 PM
wed:weight was 172.8 when i woke up

keto diet today
some cravings
no gym-legs are sore from yesterday

arm is feeling great-soreness has decreased big time
think i will move up to 6 or 7lb dumbells for curls this week


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 09, 2010, 03:10:48 PM
thursday
weight was 169.1
keto diet-no cravings

upper body
TRX high row&scarecrow superset kneeling band pulldowns superset rope pushdown superset TRX rollouts
15 ss 15 ss 40 x 15 ss 15
15 ss 15 ss 70 x 15 ss 15
15 ss 15 ss 100 x 15 ss 15

Ab strap pullups superset dumbell rear laterals superset straight arm band flies superset leg press calf
20 ss 10 x 15 ss 30 ss 2 pps x 20
15 ss 10 x 15 ss 30 ss 3 pps x 20
15 ss 10 x 15 ss 30 ss 3pps x 20

Band row superset Jumping jacks w/ Giant Ropes superset TRX 2 stage knee tucks superset straight leg sit ups on ball superset side plank with dumebll reach superset side plank ups superset pushups

25 ss 25 ss 10 ss 12 ss 5lbs x 12 per side ss 8 ss 25
25 ss 25 ss 10 ss 12 ss 5lbs x 12 per side ss 8 ss 25
25 ss 25 ss 10 ss 12 ss 5lbs x 12 per side ss 8 ss 25

then right before bed...30 mins of cardio on treadmill...10 incline, 4 mph


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 10, 2010, 05:59:20 PM
friday
weight was 168.4

keto diet no cravings

lower body and cardio

smith machine split squats
25 per side x 15 per leg
35 per leg x 15 per leg
45 per side x 15 per leg

leg press
4 pps x 20
6 pps x 10
7 plate+25 per side x 5

hypers superset wall sits
15 ss 1 min
15 ss 1 min
15 ss 1 min

seated leg curls
70 x 12
100 x 12
130 x 12

cardio:
20 mins hit on treadmill

gonna start going heavier next week w/ legs...arm feels ok to do so


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 12, 2010, 06:46:17 AM
saturday
weight was 167.4
cheat day:
4 omega eggs w/ 3/4 cup oats w/ flaxseeds and berrries, 2 turkey bacon
2 slice pumpkin pie w ice cream, egg white omlette w/ onions tomatoes peppers, home fries, and english muffin w butter
2 scoop ultim muscle pro from beverly, 1 apple, 2 spoonful natural pb
7 oz salmon w/ whole wheat pasta, spinnach and tomatoes
half of large pizza, some caesar salad
handful mini reeses peanut butter cups
1 lg pizza
greek yogurt w apple and 1/4 cup pumpkin seeds
weight was 180 at the end of the day

sunday
today
weight was 172.4
keto diet
no cravings so far


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 12, 2010, 04:21:30 PM
diet for today

some cravings early in the day

40g whey iso w / fiber powder w/ tbsp mac oil
4 omega eggs w 2 turkey sausages w spinnach
7 oz turkey w collard greens 27g walnuts
6 oz salmon w spinnach tbsp pumpkin seed oil
40g whey iso w/ fiber powder w/ tbsp mac oil


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 13, 2010, 03:53:15 PM
monday
weight was 169.4
keto diet-no cravings
i added an egg to breakfast-that seemed to stop my usual hunger i feel all day

5 omega eggs w 2 turkey sausages w/ spinnach
50g whey iso w fiber powder w tbsp mac oil
7 oz turkey w collard greens 27g hazlenuts
7 oz turkey w collard greens 27g walnuts
50g whey iso w fiber powder w tbsp mac oil
7 oz salmon w spinnach 1/4 cup pumpkin seeds

upper body and cardio:
standing lat pulldowns superset pushups
30 x 30 ss 50 pushups
45 x 30 ss 50 pushups
45 x 30 ss 50 pushups

machine pullovers superset prone superman w/ scapula retractions
180 x 10 ss 10
180 x 10 ss 10
180 x 10 ss 10

smith machine incline press
135 x 15
135 x 15
135 x 15

standing calf raise machine
80 x 50 secs
130 x 50 secs
150 x 50 secs
150 x 50 secs

machine side raise superset rear delt rows on side raise machine
160 x 12 per arm ss 160 x 12
160 x 12 per arm ss 160 x 12
160 x 12 per arm ss 160 x 12

rope pushdowns superset rope extensions
50 x 20 ss 50 x 20
80 x 15 ss 80 x 15
100 x 12 ss 100 x 12

dumbell hammer curls superset dumbell curls
7.5 x 20 ss 7.5 x 20
7.5 x 20 ss 7.5 x 20
7.5 x 20 ss 7.5 x 20

cardio:
20 mins HIT on treadmill


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 14, 2010, 03:51:39 PM
Tuesday
weight was 168.4
keto diet...small cravings in the morning

lower body:
smith machine split squats
135 x 10 per leg
135 x 12 per leg
135 x 15 per leg

leg press
3 plates per side x 120 secs
4 plates per side x 120 secs
4 plates per side x 120 secs

power step ups superset walking lunges
25 per leg ss 50 lunges
25 per leg ss 50 lunges
25 per leg ss 50 lunges

trx single leg squats superset sled pushes
10 per leg ss 1 min
10 per leg ss 1 min
10 per leg ss 1 min


Title: Re: Naturalwonder83 training Log
Post by: newmom on December 14, 2010, 03:52:17 PM
Tuesday
weight was 168.4
keto diet...small cravings in the morning

lower body:
smith machine split squats
135 x 10 per leg
135 x 12 per leg
135 x 15 per leg

leg press
3 plates per side x 120 secs
4 plates per side x 120 secs
4 plates per side x 120 secs

power step ups superset walking lunges
25 per leg ss 50 lunges
25 per leg ss 50 lunges
25 per leg ss 50 lunges

trx single leg squats superset sled pushes
10 per leg ss 1 min
10 per leg ss 1 min
10 per leg ss 1 min

time to hit golds Gene ;D


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 14, 2010, 03:57:25 PM
time to hit golds Gene ;D
sounds good to me


Title: Re: Naturalwonder83 training Log
Post by: andreisdaman on December 14, 2010, 07:17:25 PM
Did you get some pussy today?

of course he didn't....He's obviously a homo...only a gay guy exercises this much....staying in shape for man-meat


Title: Re: Naturalwonder83 training Log
Post by: newmom on December 14, 2010, 07:48:24 PM
sounds good to me

let me know when my friend


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 15, 2010, 04:25:43 AM
of course he didn't....He's obviously a homo...only a gay guy exercises this much....staying in shape for man-meat
im still preparing for the fire academy...once i get on i plan to use the money to help pay for a relatives medical bills which theyre having trouble paying-my love for a family member is whats fueling my training
also, im not gay...sorry

let me know when my friend
mondays work...but not this monday

wednesday:
weight was 167.9
6 am
37 flights of stairs w/ friends
my time was 5:09 for the 1st time up...not sure the times on the other 2x but it was the same or a lil bit faster
repeated 3 times

keto diet


Title: Re: Naturalwonder83 training Log
Post by: newmom on December 15, 2010, 06:36:18 AM
im still preparing for the fire academy...once i get on i plan to use the money to help pay for a relatives medical bills which theyre having trouble paying-my love for a family member is whats fueling my training
also, im not gay...sorry
mondays work...but not this monday

I thought you trained with Calvin on Mondays ???


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 16, 2010, 03:04:12 PM
I thought you trained with Calvin on Mondays ???
nope


thursday
weight was 167

legs are so sore from yesterdays stair climb

wrist was a bit sore during the presses today...

upper body and cardio:
incline dumbell press superset bench knee ups
25 x 20 ss 25
30 x 20 ss 25
30 x 20 ss 25

flat dumbell press
30 x 20
30 x 20
30 x 20

standing dumbell shoulder press superset seated cable rows
30 x 15 ss 40 x 15
30 x 15 ss 60 x 15
30 x 15 ss 60 x 15

standing pulldowns superset back extensions on stability ball
40 x 15 ss 15
40 x 15 ss 15
40 x 15 ss 15

close grip pushups on bosu superset dumbell curls superset dumbell hammer curls
15 ss 8lbx x 20 ss 8lbs x 20
15 ss 8lbs x 20 ss 8lbs x 20
15 ss 8lbs x 20 ss 8lbs x 20

trx body saw
3 sets of 30 secs
cardio
30 mins on tread...3.5mph, 5-15 incline...increased every 5 mins

keto diet
no cravings


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 18, 2010, 05:31:15 AM
friday
keto diet
no cravings
weight 166.9

sat
keto diet
no cravings
weight was 165.7
gonna do abs later

tommorow is cheat day


Title: Re: Naturalwonder83 training Log
Post by: newmom on December 18, 2010, 05:35:39 AM
friday
keto diet
no cravings
weight 166.9

sat
keto diet
no cravings
weight was 165.7
gonna do abs later

tommorow is cheat day

whatcha gonna eat Gene


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 18, 2010, 05:51:29 AM
whatcha gonna eat Gene
im gonna have oats and fruit w my eggs, then whole wheat pasta w my salmon, an apple and pb w my shake, a vpx pro bar, some cheesecake, and a bit of pizza


Title: Re: Naturalwonder83 training Log
Post by: newmom on December 18, 2010, 08:15:27 AM
im gonna have oats and fruit w my eggs, then whole wheat pasta w my salmon, an apple and pb w my shake, a vpx pro bar, some cheesecake, and a bit of pizza

sounds good Gene, ENJOY


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 19, 2010, 07:29:10 PM
sunday
weight was same as yesterday
cheat day

total body workout
wrist was hurting during the shoulder presses

walking lunges superset trx atomic pushups superset trx inverted rows
3 sets of 50 ss 20 ss 15

trx single leg plyo squats superset standing db press superset trx bodysaw
3 sets of 12 per leg ss 25lbs x 15 ss 30 secs

box jumps superset db hammer curls superset vbar pushdowns superset russian twists
3 sets of 15 ss 10lbs x 20 ss 40 x 15 ss 30

trx leg curls superset rope waves superset hypers
3 sets of 15 ss 30 ss 15

wanted to do dips for tris but my wrist couldnt handle it


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 22, 2010, 06:59:30 PM
some posts are missing from here ???

monday
weight was 169
cheat day

tuesday
weight was 177

full body
3 sets of:
trx row/trx atomic pushup/trx pistol squat/rope slams/bench dips

3 sets of:
band speed punches/band skiers/ band flies/ kettlebell goblet squat into press

3 sets of:
side raise/plyo bench scissor squats/ box jumps/ walking lunges

before bed: 20 mins hit on treadmill
keto diet

wed today
weight was 169
keto diet
went for a 3 mile run outside in the afternoon


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 23, 2010, 06:24:51 PM
thursday
weight was 168.5
keto diet-no cravings

legs

single leg press superset walking lunges superset sled pushes
1 plate per side x 15 per leg ss +15lbs x 30 lunges ss long time sled pushing
plate+25 per side x 15 per leg ss +15lbs x 30 lunges ss long time sled pushing
plate+25 per side x 15 per leg ss +15lbs x 30 lunges ss long time sled pushing

smith machine split squats superset trx leg curls superset trx hip bridges
3 sets of:
135 x 15 per leg ss 10 trx ss 10 trx

deep squats superset leg press calf press
3 sets of:
135 x 20 ss 2 plates per side x 25

1st time squatting since before my injury...felt good
arm felt strong enough to hold the 15lbs during lunges
wrist is still bothering me
the carpet where i did the sled pushing had sticky stuff all over it so it made the sled harder...felt it more in my legs while trying to dig into the ground




Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 24, 2010, 03:08:30 PM
friday
weight:167.4

upper body and cardio

pushups supersetted w/ prone superman+scaplua retraction supersetted w/ hamging reverse crunches
2 sets of 50 ss 2 sets of 15 ss 2 sets of 15

nautilus incline press
140 x 15
180 x 12
200 x 10

seated cable row supersetted w/ ab bicycles upright
40 x 15 ss 50 bis
70 x 15 ss 50 bis
90 x 15 ss 50 bis

freemotion chest press supersetted w/ dumbell side raises supersetted w/ lying wipers
3 sets of :50 x 20 ss 15lbs x 20 ss 20 wipers

pullover machine superset shoulder press machine
180 x 12 ss 160 x 15
180 x 12 ss 190 x 15

close grip bench on smith machine
2 sets of: 135 x 15

dumbell hammer curls
15lbs x 20
15lbs x 20

dumbell curls
15lbs x 20
15lbs x 20

cardio
30 mins on treadmill...3.7 mph...8-15 incline...incline increased every 5 mins or so

keto diet
no cravings


Title: Re: Naturalwonder83 training Log
Post by: andreisdaman on December 25, 2010, 10:02:33 AM
I stopped reading this a while ago.I just come in here now to goof on Gene


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 25, 2010, 05:15:50 PM
I stopped reading this a while ago.I just come in here now to goof on Gene
happy xmas my friend


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 26, 2010, 05:46:33 PM
sat
weight:166 cheat day

sunday
weight:172 cheat day
did 25 mins hit cardio in morning then abs:
incline bench reverse crunch 3 sets 10
nautilus crunch 3 sets 10


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 28, 2010, 03:05:54 PM
monday
weight 172

tuesday
today
weight was 171

full body:
arm felt real strong-and very minimal wrist pain

walking lunges/walking dumbell press/pushups/pushdowns
+15lbs x 30/+15lbs x 20/ 20 pushups/ 45 x 15
+20lbs x 30/+20lbs x 20/20 pushups/60 x 12
+25lbs x 30/+25lbs x 20/20 pushups/60 x 12

trx row/trx reverse balance lunge/trx jump squats/ab strap pullups/trx oblique crunches
3 sets of:
15/25 per leg/25/12/12

bench press/bench dips/power step ups/mountain climbers on val slides
bar x 50/25/25 per leg/30 secs
bar x 75/25/25 per leg/30 secs
bar x 100/25/25 per leg/30 secs

keto diet
no cravings

30 min of cardio on pre cor before bed


Title: Re: Naturalwonder83 training Log
Post by: Fatpanda on December 28, 2010, 03:36:45 PM
gene are you that bald guy in your avatar ?


Title: Re: Naturalwonder83 training Log
Post by: WYSIWYG on December 28, 2010, 03:42:03 PM
gene are you that bald guy in your avatar ?


hahaha oh brother


Title: Re: Naturalwonder83 training Log
Post by: chaos on December 28, 2010, 07:51:37 PM
sat
weight:166 cheat day

sunday
weight:172 cheat day


6 pounds in one day Gene!!!!!!!!! :o :o


Atta boy, way to eat like a man!! ;D


Title: Re: Naturalwonder83 training Log
Post by: CalvinH on December 29, 2010, 05:50:19 AM
gene are you that bald guy in your avatar ?


Nah,thats some other stud.


Title: Re: Naturalwonder83 training Log
Post by: Fatpanda on December 29, 2010, 07:54:04 AM

Nah,thats some other stud.

who ?


Title: Re: Naturalwonder83 training Log
Post by: CalvinH on December 29, 2010, 11:12:43 AM
who ?


Gene's bff.


Title: Re: Naturalwonder83 training Log
Post by: Fatpanda on December 29, 2010, 02:01:36 PM

Gene's bff.

bluto  :o


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 29, 2010, 06:25:59 PM

6 pounds in one day Gene!!!!!!!!! :o :o


Atta boy, way to eat like a man!! ;D
8) :o

gene are you that bald guy in your avatar ?
no

____________
wed
weight 169.8

did some calves-6 sets on the leg press
cardio
40 mins on treadmill...3.5 mph, 8 incline

keto diet
very hungry today
cravings outta control but i did not cave in


Title: Re: Naturalwonder83 training Log
Post by: chaos on December 29, 2010, 07:26:46 PM
Gene you ever try one legged KB deadlifts? Did them for the first time today.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 30, 2010, 05:39:47 PM
Gene you ever try one legged KB deadlifts? Did them for the first time today.
yes i have
i love 1 legged deadlifts-great exercise-u dont hold onto anyhting do u? i hate when people do that :o


thursday
weight 168

arm felt super strong-very minimal wrist pain

keto diet

full body
walking lunges superset trx rows superset trx atomic pushups
+20lbs x 20 ss 15 ss 15
+25lbs x 20 ss 15 ss 15
+30lbs x 20 ss 15 ss 15

trx I flies superset trx pistol squats superset dumbell side raise superset trx bodysaws
15 ss 15 ss 20lbs x 10 ss 30 secs
15 ss 15 ss 20lbs x 10 ss 30 secs
15 ss 15 ss 20lbs x 10 ss 30 secs

dumbell goblet squats superset dumbell curls superset trx hamstring curls superset hypers
40lbs x 15 ss 15lbs x 15 ss 15 ss 15
40lbs x 15 ss 15lbs x 15 ss 15 ss 15
40lbs x 15 ss 15lbs x 15 ss 15 ss 15

rope waves superset incline dumbell press superset overhead rope extensions
45 ss 40lbs x 12 ss 40 x 15
45 ss 40lbs x 12 ss 50 x 12
45 ss 40lbs x 12 ss 60 x 10

cable wrist curls
20lbs 4 sets of 20
cable reverse wrist curls
20lbs 4 sets 20


Title: Re: Naturalwonder83 training Log
Post by: chaos on December 30, 2010, 05:54:21 PM
yes i have
i love 1 legged deadlifts-great exercise-u dont hold onto anyhting do u? i hate when people do that :o


I don't hold anything, it was the first time I had ever done them and I stood on a metal standing so we could get a good stretch at the bottom, I almost fell off a couple times. :-[

We used a 70lb KB. :-[


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 30, 2010, 05:56:39 PM
I don't hold anything, it was the first time I had ever done them and I stood on a metal standing so we could get a good stretch at the bottom, I almost fell off a couple times. :-[

We used a 70lb KB. :-[
70lbs is damn good
i would be worried to go too heavy w/ that-i think the risk of a tear is strong cuz its 1 legged


Title: Re: Naturalwonder83 training Log
Post by: chaos on December 30, 2010, 06:40:53 PM
70lbs is damn good
i would be worried to go too heavy w/ that-i think the risk of a tear is strong cuz its 1 legged
Yeah but if you do stiff legged dl's with 275-315, you should be able to handle 70lbs with one leg........right?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 30, 2010, 06:52:47 PM
Yeah but if you do stiff legged dl's with 275-315, you should be able to handle 70lbs with one leg........right?
thats true-i guess just really put 100% focus into each rep and go slow
truth be told...i usedto go real heavy for me with stiff legs, like 275 or more...but i think its too risky to go so heavy
maybe its the injury that has jaded me?


Title: Re: Naturalwonder83 training Log
Post by: chaos on December 30, 2010, 07:17:23 PM
thats true-i guess just really put 100% focus into each rep and go slow
truth be told...i usedto go real heavy for me with stiff legs, like 275 or more...but i think its too risky to go so heavy
maybe its the injury that has jaded me?
It is the injury, honestly I don't go as heavy as possible, only as heavy as needed for sldl, too heavy and I feel it in my back not my hams.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 01, 2011, 07:57:19 AM
It is the injury, honestly I don't go as heavy as possible, only as heavy as needed for sldl, too heavy and I feel it in my back not my hams.
AGREED

Friday
weight was 167.9
keto diet-no cravings

Saturday
today
weight was 167

cheat day

full body workout:
no wrist pain at all...it was so nice...arm is feeling stronger and stronger day by day

smith machine split squats/nautilus incline press/standing calf raises
135 x 12 per leg/120 x 15/130 x 15
185 x 12 per leg/140 x 15/170 x 15
185 x 12 per leg/140 x 15/180 x 15

leg press/nautilus chest press/seated calf riases
3 plates per side x 30/140 x 15/2 plates x 15
3 pps x 30/140 x 15/2 plates x 15
3 pps x 30/140 x 15/2 plates x 15

shoulder press machine/seated leg curls/pulldowns
220 x 12/90 x 12/70 x 15
220 x 8/90 x 12/90 x 15
220 x 5/90 x 12/100 x 15

jumping scissor lunges/rope face pulls/hypers/hammer curls
25/60 x 15/15/15lbs x 15
25/60 x 15/15/20lbs x 12
25/60 x 15/15/20lbs x 12

vbar pushdowns/cable wrist curls
80 x 15 /40 x 20
120 x 15/40 x 20
120 x 15/40 x 20

cable reverse wrist curls
30 x 20
30 x 20
30 x 20

20 mins hit cardio on treadmill afterwards


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 03, 2011, 04:39:02 PM
That Sat cheat day was clean carbs w/ my meals all day except for some sushi for dinner

Sunday
refeed day-ate clean all day w/ carbs in each meal,and had some pizza and sushi in the evening

Monday

Diet-done w/ strict keto for a while-gonna gain back some weight now being that i can go heavier in the gym since my arm is feeling better

will have carbs w/ meal 1 on the days i dont lift
and the days i do lift i will have carbs after i work out
will have fruit with 2 meals in the morning and i will include tomatoes, tomato sauce, salsa in my diet again. prob will increase fat as well.

ate clean today except for a planned friendlys milkshake in the morning after breakfast
upper body and cardio today:

pushups superset side dumbell raise
60 ss 25lbs x 12
60 ss 25lbs x 12

nautilus incline press
155 x 12
155 x 10

seated cable rows
100 x 15
120 x 15

machine pullovers
180 x 15
180 x 12

cable face pulls
100 x 15
100 x 15

dips
3 sets of 15, 12, 10
1st time doing these since before my accident-wrist felt strong enough to do them

dumbell curls
25lbs
3 sets of 12

machine curls
40 x 15
60 x 15
70 x 15

cardio
20 mins hit on treadmill


Title: Re: Naturalwonder83 training Log
Post by: mass 04 on January 03, 2011, 08:31:16 PM
How close are you to 100%, big Gene?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 04, 2011, 07:12:36 AM
How close are you to 100%, big Gene?
im 96% i think
wrist pain is finally gone-i could actually do bar dips yesterday...and i did lunges holding 30lb dumbells last week w/ no problems

i havent tried pullups yet..im gonna wait till i meet w/ my dr in march to find out about that
but im starting to go heavier on back exercises like pulldowns and cable rows


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 04, 2011, 05:59:40 PM
tuesday
lower body and cardio

rushed for time

smith machine front squats
115 x 15
135 x 15

walking lunges superset TRX single leg squats
+35lbs x 30 / 12 per leg
+35lbs x 30/ 12 per leg

hypers
+25lbs x 15
+25lbs x 15
superset
TRX leg curls
15
15

cardio:
30 mins on eliptical



Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 06, 2011, 04:55:24 PM
Took Wed off-followed keto diet

Thursday
Today
Followed a keto diet but added tomatoes into my meals

upper body and cardio:
arm felt very good during workout-no wrist pain...actually got a great bicep pump-been a while since i felt that-last few workouts ive been getting great pumps so that is motivating.

pushups supersetted with lying supermans
70 / 15
70/ 15

nautilus incline press
155 x 15
155 x 15

lat pulldowns
120 x 15
120 x 15

nautilus plate loaded shoulder press
plate+25 per side x 15
plate+25 per side x 15

seated cable rows
140 x 15
140 x 15

bar dips
20
19

hammer strength plate loaded curl
20lbs x 15
40lbs x 15
40lbs x 15

bisolator machine curl
60lbs x 15 per arm
60lbs x 15 per arm

25 mins HIT cardio on treadmill



Title: Re: Naturalwonder83 training Log
Post by: chaos on January 06, 2011, 06:03:01 PM
I thought about you today while doing rack pulls. 8)


Title: Re: Naturalwonder83 training Log
Post by: mass 04 on January 06, 2011, 06:56:19 PM
im 96% i think
wrist pain is finally gone-i could actually do bar dips yesterday...and i did lunges holding 30lb dumbells last week w/ no problems

i havent tried pullups yet..im gonna wait till i meet w/ my dr in march to find out about that
but im starting to go heavier on back exercises like pulldowns and cable rows
Good to hear.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 08, 2011, 06:52:58 PM
I thought about you today while doing rack pulls. 8)
i miss doing those

Good to hear.
thx

friday-spent 4.5 hours on the highway going 5mph...drive normally takes 25 mins

sat
lower body and cardio

step ups superset box jumps
+30s x 15 per leg/ 10 jumps
+40lbs x 15 per leg/ 10 jumps
+40lbs x 15 per leg/ 10 jumps

seated leg curl
130 x 15
130 x 15
130 x 15

hypers
+35lbs x 15
+35lbs x 15
+35lbs x 15

stairway calves
1st step 1 raise
2nd step 2 raises
3rd step x 3 raises
etc
up to 15 steps 15 raises

30 mins on precor efx

had some sushi and pizza for dinner


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 10, 2011, 05:50:29 PM
took sunday and monday off...ate some cheat meals during those days


back on track tommorow to start gaining weight and trying to get back to my weights pre surgery
the bicep blaster will be used!


Title: Re: Naturalwonder83 training Log
Post by: newmom on January 10, 2011, 05:51:19 PM
what's your favorite type of sushi Gene?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 10, 2011, 05:54:58 PM
what's your favorite type of sushi Gene?
i really like the rainbow roll or godzilla roll
you?


Title: Re: Naturalwonder83 training Log
Post by: newmom on January 10, 2011, 05:55:47 PM
i really like the rainbow roll or godzilla roll
you?

pretty much anything but eel


Title: Re: Naturalwonder83 training Log
Post by: newmom on January 10, 2011, 05:56:57 PM
GOLDS soon???


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 10, 2011, 05:57:53 PM
GOLDS soon???
that would be good
lets try for next monday? snow pending?


Title: Re: Naturalwonder83 training Log
Post by: newmom on January 10, 2011, 05:58:32 PM
that would be good
lets try for next monday? snow pending?

you got it


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 11, 2011, 04:31:56 PM
tuesday
upperbody
arm felt strong-could have gone heavier but im taking it slow.

Side dumbell raise superset lat pulldowns
15lbs x 20 ss 145 x 12
15lbs x 20 ss 145 x 12
15lbs x 20 ss 145 x 12

smith machine incline press superset seated cable rows
185 x 12 ss 145 x 12
185 x 12 ss 145 x 12
185 x 12 ss 145 x 12

flat dumbell press superset bent over dumbell raises superset hammer strength shrugs
50lbs x 12 ss 15lbs x 15 ss 1 plate per side x 15
50lbs x 12 ss 15lbs x 15 ss 1 plate per side x 15
50lbs x 12 ss 15lbs x 15 ss 1 plate per side x 15

dumbell skulls superset hammer strength curls
30lbs x 10 ss 45lbs x 12
30lbs x 10 ss 45lbs x 12
30lbs x 10 ss 45lbs x 12

seated calf superset rope hammers
plate x 45 secs ss 65 x 15
plate+25 x 45 secs ss 65 x 15
plate+25 x 45 secs ss 65 x 15

cardio
20 mins HIT on treadmill


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 13, 2011, 03:05:03 AM
wed
tried to go for a run outside but the roads were pure ice
shoveled tons of snow all day


thursday today
 lower body and cardio


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 13, 2011, 06:14:23 PM
Thursday
Lower and cardio


Smith machine split squats
135 x 12 per leg
185 x 12 per leg
185 x 12 per leg

Hack squats
2 plates per side x 12
2 pps x 12
2 pps x 12

Standing calf raise
150 x 50 secs
170 x 50 secs
185 x 50 secs

Kneeling leg curl
35 x 12 per leg
35 x 12 per leg

Hypers
+45lbs x 12
+45lbs x 12

Cardio:
20 mins HIT on treadmill


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 14, 2011, 07:12:09 PM
fri
upper body
1st time trying pullups since my surgery-felt good-prob could have done regular pullups

pushups
8 sets of 25
back extensions on stability ball
3 sets of 15

trx rows superset incline dumbell press
3 sets of 15 ss 50s x 15

assisted pullup machine superset seated dumbell shoulder press on flat bench
60lbs x 15 ss 35s x 12
40lbs x 15 ss 35s x 12
30lbs x 15 ss 35s x 12

dips superset dumbell hammer curls
15 ss 25s x 12
15 ss 25s x 12
15 ss 25s x 12

vbar pushdowns superset machine curls
80 x 15 ss 60 x 15
80 x 15 ss 80 x 15
80 x 15 ss 80 x 15


Title: Re: Naturalwonder83 training Log
Post by: Fatpanda on January 15, 2011, 01:28:46 PM
try lifting actual weights next workout gene.

you'll be surprised how well it works compared to the aerobics you currently do.


Title: Re: Naturalwonder83 training Log
Post by: chaos on January 15, 2011, 03:14:15 PM
try lifting actual weights next workout gene.

you'll be surprised how well it works compared to the aerobics you currently do.
I would be willing to bet cold hard cash that you could never, ever, EVER in your life, keep up with Gene during one of his workouts.

BTW why would your fatass criticize someone elses workout when the guy is ripped to the bone and you're still a sloppy, fat fuck ???


Title: Re: Naturalwonder83 training Log
Post by: newmom on January 15, 2011, 03:44:51 PM
try lifting actual weights next workout gene.

you'll be surprised how well it works compared to the aerobics you currently do.
see FP, I don't understand your criticism at all. You do realize Gene had surgery not that long ago.


Gene, how's this Monday late am at Golds?


Title: Re: Naturalwonder83 training Log
Post by: Fatpanda on January 15, 2011, 03:59:04 PM
see FP, I don't understand your criticism at all. You do realize Gene had surgery not that long ago.


Gene, how's this Monday late am at Golds?

the kid is on my thread insulting my workouts when he lifts like a pussy.



Title: Re: Naturalwonder83 training Log
Post by: chaos on January 15, 2011, 04:03:10 PM
the kid is on my thread insulting my workouts when he lifts like a pussy.


Hhahahhaaaaa Gene would destroy you in any workout.


Title: Re: Naturalwonder83 training Log
Post by: newmom on January 15, 2011, 04:05:10 PM
the kid is on my thread insulting my workouts when he lifts like a pussy.



I don't read your log that often so I cannot comment on it


Title: Re: Naturalwonder83 training Log
Post by: Fatpanda on January 15, 2011, 04:06:30 PM
Hhahahhaaaaa Gene would destroy you in any workout.
::) i'm sure he would but i dont lift pink dumbells.

i lift heavy black dumbells that would crush this twinks spleen.

he should shut the fuck up and focus on his own retarded thoughts and pussy workouts and leave lifting and diets to the experts.


Title: Re: Naturalwonder83 training Log
Post by: chaos on January 15, 2011, 04:08:00 PM
::) i'm sure he would but i dont lift pink dumbells.

i lift heavy black dumbells that would crush this twinks spleen.

he should shut the fuck up and focus on his own retarded thoughts and pussy workouts and leave lifting and diets to the experts.

LMFAO, "heavy" db's?? hahahhaaaaaa Your lifts are atrocious......almost as bad as your abdominal stretch marks. :-X


Title: Re: Naturalwonder83 training Log
Post by: mass 04 on January 15, 2011, 04:34:33 PM
You've got to be kidding?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 16, 2011, 06:36:33 PM
sunday
legs and cardio
arm felt great today-50s felt fine-no pain at all

Leg press superset walking lunges superset seated calf superset wall sits
3 plates per side x 20/ ss +30lbs x 30 lunges /superset 1 plate x 15 raises/ ss 1 min
5 pps x 20/ ss +40lbs x 30 lunges/ superset 2 plates x 15 raises/ss 1 min
6 pps x 20/ ss +50lbs x 30 lunges/ superset 2 plates x 15 raises/ ss 1 min

seated leg curl superset dumbell stiff leg deads superset standing calf raise superset leg press calf
100 x 15/ ss 50s x 15/ ss 200 x 20/ ss 3 plates per side x 20
100 x 15/ ss 50s x 15/ ss 200 x 20/ ss 3 plates per side x 20
100 x 15/ ss 50s x 15/ ss 200 x 20/ ss 3 plates per side x 20

cardio
20 mins HIT cardio
i changed it up-usually i do 1 minute at 9.8 mph, then 1 min at 3 mph
but today i did 3 mph for 1 min, followed by 30 secs working up to 11 mph for 2 sprints at the end


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 16, 2011, 06:39:29 PM
try lifting actual weights next workout gene.

you'll be surprised how well it works compared to the aerobics you currently do.
calm down fatboy
u do realize these are rehab workouts to get my arm back to normal?


the kid is on my thread insulting my workouts when he lifts like a pussy.


never insulted your actual workouts-only your diet

see FP, I don't understand your criticism at all. You do realize Gene had surgery not that long ago.


Gene, how's this Monday late am at Golds?
im actually gonna be stuck at work sorry

Hhahahhaaaaa Gene would destroy you in any workout.
right on!


Title: Re: Naturalwonder83 training Log
Post by: newmom on January 16, 2011, 06:41:53 PM
im actually gonna be stuck at work sorry

no need for apologies.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 17, 2011, 04:57:41 PM
monday
upper body
finished in 40 mins

arm felt great-no pain-1 arm db rows, db presses, and pullups felt great-will prob use 70s next week for the rows, and prob 20lbs for the pullups...can def go heavier on curls too-i liked using the bicep blaster a lot

pushups
9 sets of 25

back extensions w scapula retraction
3 sets of 12

incline dumbell press superset 1 arm dumbell rows
50s x 15 ss 50s x 12 per arm
50s x 15 ss 50s x 12 per arm
50s x 15 ss 50s x 12 per arm

trx overhead delt raises superseet assisted pullup machine
12 ss 40lbs x 12
12 ss 40lbs x 12
12 ss 40lbs x 12

barbell curls using arm blaster superset vbar pushdowns
30lbs x 15 ss 75 x 15
30lbs x 15 ss 75 x 15
30lbs x 15 ss 75 x 15

hammer curls using arm blaster superset dips
20lbs x 15 ss 15
20lbs x 15 ss 15
20lbs x 10 ss 15

cardio
30 min on eliptical


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 18, 2011, 05:30:59 PM
tuesday evening
20 mins on stairmaster


Title: Re: Naturalwonder83 training Log
Post by: newmom on January 18, 2011, 05:32:17 PM
they are saying 6 to 8 inches of snow on friday Gene :'(


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 18, 2011, 05:38:35 PM
they are saying 6 to 8 inches of snow on friday Gene :'(
oh crap
i cant take this anymore


Title: Re: Naturalwonder83 training Log
Post by: newmom on January 18, 2011, 05:39:32 PM
oh crap
i cant take this anymore

I know, it's just too much


Title: Re: Naturalwonder83 training Log
Post by: chaos on January 18, 2011, 06:12:31 PM
oh crap
i cant take this anymore
Come to SoCal Gene, it was over 80 AGAIN today............ :D


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 18, 2011, 06:15:14 PM
Come to SoCal Gene, it was over 80 AGAIN today............ :D
i hear theres a bad storm hitting ca soon ??? :o


Title: Re: Naturalwonder83 training Log
Post by: chaos on January 18, 2011, 06:20:49 PM
i hear theres a bad storm hitting ca soon ??? :o
Just checked the 10 day forecast.........no chance of rain and high 60's - mid 70's....... ???


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 18, 2011, 06:59:00 PM
Just checked the 10 day forecast.........no chance of rain and high 60's - mid 70's....... ???
ah ok...good


Title: Re: Naturalwonder83 training Log
Post by: andreisdaman on January 20, 2011, 05:54:00 PM
Bluto.....I mean Gene....this thread is just an obvious attempt to run up your post count isn't it???


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 20, 2011, 08:41:31 PM
wednesday evening
30 mins on stairmaster at level 12

last meal was cheat meal-sloppy joes, brownies, hershey kisses

thursday morning
upper body

inverted rows/bottom range of motion pushups/cable choppers/trx delt pushes
3 sets of 15/30/40lbs x 15 per side/30 secs

bench press bar w chains/transitional plank/jumping jacks w/ giant ropes/renegade rows w kettlebell
3 sets of 50 reps/12/25/44lbs x 12 per arm

trx y flies/trx bear hugs//trx swimmer pull/trx tricep extensions
3 sets of 15/15/15/15

last meal was cheat meal-chicken pot pie, hershey kisses, 1 brownie, reeses peanut butter cups and m&ms


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 21, 2011, 05:39:49 PM
friday
30 mins stairmaster level 10


Title: Re: Naturalwonder83 training Log
Post by: Meso_z on January 23, 2011, 12:08:07 AM
whats your current weight?


Title: Re: Naturalwonder83 training Log
Post by: newmom on January 23, 2011, 04:03:39 AM
friday
30 mins stairmaster level 10

 ;D Good Job, what's the highest level it goes to


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 24, 2011, 10:13:48 AM
whats your current weight?
i think im back up to like 172...i need to weigh myself tommorow
my abs are looking really good lately-im not sure what i changed in my diet to get them like that ???

;D Good Job, what's the highest level it goes to
im not sure...i think over 20
im soaked to the bone at level 10 though
i really like the stairmaster recently


Saturday:
legs
hack squat
2 plates per side x 15
2 plates+15 per side x 15
2 plates+15 per side x 15 drop to 1 plate per side x 30

single leg press
2 plates per side x 25
3 pps x 25
3 pps x 25

dumbell stiff leg deads superset seated calf
70s x 15 ss plate+25 x 50 secs
70s x 15 ss plate+25 x 50 secs
70s x 15 ss plate+25 x 50 secs

lying leg curls
80 x 15
80 x 15
80 x 15

incline reverse crunches
4 x 15


Title: Re: Naturalwonder83 training Log
Post by: newmom on January 24, 2011, 10:36:08 AM
im not sure...i think over 20
im soaked to the bone at level 10 though
i really like the stairmaster recently

I too enjoy the stairmaster. I go at 20 for at least 75 minutes 6 days a week


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 24, 2011, 03:25:31 PM
I too enjoy the stairmaster. I go at 20 for at least 75 minutes 6 days a week
thats crazy!! :o

monday
upper body
arm is back to normal i think...i still want to be somewhat careful w/ it though

TRX inverted rows superset TRX I raises superset TRX atomic pushups
25/25/25
25/25/25
25/25/25

incline dumbell press superset 1 arm dumbell rows
60s x 12 ss 60s x 12 per arm
60s x 12 ss 60s x 12 per arm
60s x 12 ss 60s x 12 per arm

gravitron pullups superset standing dumbell press superset ball crunches
30lbs x 10 ss 40lbs x 12 ss 25
30lbs x 10 ss 40lbs x 12 ss 25
30lbs x 10 ss 40lbs x 12 ss 25

barbell curls using arm blaster superset dips
40lbs x 15 ss 15
40lbs x 15 ss 15
40lbs x 15 ss 15

20 mins stairmaster level 11


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 25, 2011, 07:59:40 AM
Tuesday
lower body

single leg press
1 plate per side x 20
2 pps x 20
3 pps x 20
3 plate+25 per side x 20

deep squats w/ pause at bottom superset reverse lunge w dumbells
185 x 15 ss 40s x 12
185 x 15 ss 40s x 12
185 x 15 ss 40s x 12

stiff leg deads superset single leg hamstring curl on ball
135 x 15 ss 15 per leg
135 x 15 ss 15 per leg
135 x 15 ss 15 per leg

single calf press on leg press
2 pps x 12
2 pps x 12
2 pps x 12 into both legs x 25

leg press
3 plates per side x 50


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 27, 2011, 05:07:58 PM
tuesday night-cheat meal

wed morning-30 mins stairmaster level 10
2 cheat meals

thursday
2 small cheat meals

next cheat meal will be wed


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 28, 2011, 06:06:42 PM
fri
upper body

pushups
10 sets of 25

pulldowns superset incline dumbell press
80 x 15 ss 70 x 12
100 x 15 ss 70 x 12

1 arm db rows superset dumbell overhead press
70 x 12 per arm ss 45 x 12
70 x 12 per arm ss 45 x 12

db shrugs superset rope face pulls
55 x 15 ss 40 x 15
55 x 15 ss 40 x 15

db hammer curls w arm blaster superset vbar pushdowns
25 x 15 ss 80 x 15
25 x 15 ss 100 x 15

machine curls
80 x 15
120 x 8 100 x 5 70 x 5

dumbell skulls
30 x 15
30 x 10

30 mins stairmaster level 10


Title: Re: Naturalwonder83 training Log
Post by: outby43 on January 28, 2011, 06:52:36 PM
I too enjoy the stairmaster. I go at 20 for at least 75 minutes 6 days a week

UH..WTF.  That is basically running isn't it?  I can go 8 on the one's at Golds for about 30 and I am spent.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 30, 2011, 03:07:17 PM
sat
lower body

leg press
5 plates per side x 25
5 pps x 25
5 pps x 25 drop to 4 pps x 25 drop to 3pps x 25 drop to 2 pps x 25

dumbell step ups
+50s x 15 per leg
+50s x 15 per leg
+50lbs x 15 per leg

barbell stiff leg deads
155 x 15
155 x 15
155 x 15

seated leg curls
130 x 15
130 x 15
130 x 15

stairway calves
1st step x 1 raise
2nd step x 2 raises
3rd step x 3 raises
etc
up to 15 steps x 15 raises

hanging reverse crunch
3 sets of 15
ball crunches
3 sets of 15
russ twist w 30lb med ball
3 sets of 15 per side

20 mins stairmaster level 11


Title: Re: Naturalwonder83 training Log
Post by: andreisdaman on January 30, 2011, 04:07:07 PM
please give it up Gene


Title: Re: Naturalwonder83 training Log
Post by: newmom on January 30, 2011, 04:09:15 PM
20 mins stairmaster level 11

oh went up a level..EXCELLENT


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 30, 2011, 04:12:44 PM
please give it up Gene
to go from not being able to hold a 3lb dumbell before my surgery, to now holding 50lbs is the exact reason why not to give it up

oh went up a level..EXCELLENT
yes!


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 31, 2011, 07:34:29 PM
switiching to a bodybuilding split for the next few weeks

monday
chest bis abs cardio

cable crossovers superset bosu ball pushups
30 x 25 ss 25 bosus
60 x 15 ss 15 bosus
90 x 10 ss 10 bosus

incline dumbell press
75s x 10
75s x 10

flat dumbell press
75s x 10
75s x 10

machine curls
60 x 20
80 x 12
80 x 12

barbell curls w/ arm blaster
40 x 12
40 x 12
40 x 12

TRX body saw
2 sets of 30

cable palof press
25lbs x 30 secs(iso hold)
25lbs x 15 reps

30 mins stairmaster level 11


tommorow is legs and cardio


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 01, 2011, 07:51:43 AM
back tris

assisted pullups superset standing 2 handle cable rows
45 x 15 ss 80 x 15
35 x 15 ss 80 x 15
35 x 15 ss 80 x 15
35 x 15 ss 80 x 15

barbell rows superset assisted hammer chins
135 x 10 ss 35 x 10
135 x 10 ss 35 x 10
135 x 10 ss 35 x 10

seated 2 handle cable rows superset standing 2 arm stiff pushdowns
stack x 15 ss 40 x 15
stack+25 ss 40 x 15
stack+25 ss 40 x 15

dumbell rows superset dips
70 x 10, 70 x 10 70 x 10 70 x 10ss 15
70 x 10 70 x 10 70 x 10 70 x 10 ss 15

rope pushdowns superset close grip pushups on med ball
50 x 15 ss 15
50 x 15 ss 15
50 x 15 ss 15

cardio tonight!


Title: Re: Naturalwonder83 training Log
Post by: chaos on February 01, 2011, 05:17:34 PM
I think it's time to stop the supersets Gene and up the weight a little bit here........With all the cardio you do it wouldn't hurt you to lift a little heavier.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 01, 2011, 07:16:37 PM
I think it's time to stop the supersets Gene and up the weight a little bit here........With all the cardio you do it wouldn't hurt you to lift a little heavier.
ok
i will begin that next workout which will be on thursday


Title: Re: Naturalwonder83 training Log
Post by: chaos on February 01, 2011, 08:14:49 PM
ok
i will begin that next workout which will be on thursday

How will your training split look?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 03, 2011, 03:46:57 PM
How will your training split look?

monday-chest tris abs
tues-back bis calves
wed off
thurs-shoulders traps abs
fri-legs calves


thursday
today
shoulders traps abs

side raises superset bench knee ups
15 x 15/ 25
15 x 15/ 25
15 x 15/ 25

dumbell press superset ab rollouts
55 x 12/ 12
55 x 12/ 12
55 x 12/ 12

bent over raises superset dumbell shrugs
20 x 15/ 60 x 15
20 x 15/ 60 x 15
20 x 15/ 60 x 15

30 mins stairmaster level 11


Title: Re: Naturalwonder83 training Log
Post by: chaos on February 03, 2011, 05:25:17 PM
monday-chest tris abs
tues-back bis calves
wed off
thurs-shoulders traps abs
fri-legs calves


I tried this split Gene, for awhile.........I kept skipping Fridays workout. ;D  Good luck little buddy, keep us posted!


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 04, 2011, 06:42:44 PM
I am preping for the April 30th Musclemania show at Mohecan Sun Casino.

Bodyweight is 178

Training has been going great
arm is fully healed and strong

Im gonna start posting my workouts again since I have my new laptop.

i cant remember what i did for chest on monday and back on tuesday, but on monday i ran for 30 mins outside after, and tuesday i did the stairmaster for 30 mins after
wednesday
legs

leg press
3 pps x 50
5 pps x 30
6 pps x 25
8 pps x 15

dumbell step ups
60s in each hand
3 sets of 15, 12, 10

barbell stiff leg deads superset kettlebell swings
3 sets of 185 x 15 ss 3 sets of 15 w/ huge kb

box jumps superset ball pikes
3 sets of 25 ss 15

Friday
today

shoulders calves abs cardio

face pulls superset smith machine shrugs
40 x 15 ss 135 x 15
70 x 15 ss 185 x 15
100 x 15 ss 225 x 15

seated dumbell press superset dumbell shrugs
60 x 15 ss 90 x 15
70 x 15 ss 90 x 15
70 x 15 ss 90 x 15

leaning dumbell side raise superset cable side raise
30 x 15 ss 30 x 15
30 x 15 ss 30 x 15
30 x 15 ss 30 x 15

ab wheel rollouts superset side crunches
3 x 20 ss 3 x 20

stairway calves
1st step x 1 raise
2nd step x 2 raise
up to 15 steps 15 raises

30 mins stairmaster
level 13

tommorow is arms and calves


Title: Re: Naturalwonder83 training Log
Post by: newmom on March 04, 2011, 06:46:33 PM
I am preping for the April 30th Musclemania show at Mohecan Sun Casino.



It's being held at Mohegan??


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 04, 2011, 06:49:36 PM
It's being held at Mohegan??
thats what ive been told!


Title: Re: Naturalwonder83 training Log
Post by: Meso_z on March 04, 2011, 11:52:41 PM
cool, good luck man.


Title: Re: Naturalwonder83 training Log
Post by: andreisdaman on March 05, 2011, 10:09:55 AM
thats what ive been told!

really?....I'll try and make it there..someone has to be there to make fun of you :)


Title: Re: Naturalwonder83 training Log
Post by: mass 04 on March 05, 2011, 11:38:15 AM
thats what ive been told!
I'll verify it for you, Gene. I don't want you strutting around the casino in a thong in front of a bus full of senior citizens.


Title: Re: Naturalwonder83 training Log
Post by: newmom on March 05, 2011, 11:43:42 AM
Gene, no worries, it's a hop skip and jump from me I'll make sure noone makes fun of you


Title: Re: Naturalwonder83 training Log
Post by: newmom on March 05, 2011, 11:48:43 AM


(http://www.mohegansun.com/img/entertainment/acts/c53d34fd285184b5c94829604634decd_sm.jpg)

The Cabaret Theatre
1:00pm - $30.00, 6:00pm - $40.00
 
 
Tickets On Sale: February 22, 2011 at 10:00am
The hottest sports fitness stars in the region will compete at Fitness New England at Mohegan Sun on Saturday, April 30th. This exciting fitness show will feature a series of fitness and sports modeling competitions with nearly 200 world class athletes and sports models from throughout New England.  Competitors will present their athletic talents, fitness bodies and marketable prowess on stage at  Mohegan Sun's Cabaret Theatre.  The competitions are part of the Fitness, Model and Musclemania World Tours which have been featured on ESPN International for over two decades.  This year, ESPN3.com features live action throughout the day plus NESN will broadcast a one-hour television special beginning in June.
*Must be 21 or older unless accompanied by a parent or legal guardian.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 05, 2011, 06:01:55 PM
Thanks everyone.

Sat
today
back biceps

pullups
4 sets of 15 reps

tbar rows
4 plates x 12
4 plates x 12
4 plates x 12
4 plates x 12

seated rope rows
140 x 15
140 x 15
100 x 25
100 x 25

dumbell pullovers superset vbar pulldowns
85 x 15 ss 120 x 15
85 x 15 ss 120 x 12
85 x 15 ss 120 x 8

cable curls using arm blaster
80 x 10
80 x 10
80 x 10

machine preacher curls
140 x 8
140 x 6
140 x 5 drop to 100 x 20

cable wrist curls
30 x 15-3 sets
cable reverse wrist curls
30 x 15-3 sets

really hungry all day
i just wanted pizza so much
i need to up my cals

tommorow will hopefully be cardio




Title: Re: Naturalwonder83 training Log
Post by: newmom on March 05, 2011, 06:04:40 PM
Thanks everyone.


really hungry all day
i just wanted pizza so much
i need to up my cals

tommorow will hopefully be cardio




how many weeks out are you? Is this your first show?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 05, 2011, 06:07:14 PM
how many weeks out are you? Is this your first show?
just about 10 weeks i think
my bodyfat is 5-6% right now
my trainer tells me no cheats
i think i can still get away w/ it
what do u think?


Title: Re: Naturalwonder83 training Log
Post by: newmom on March 05, 2011, 06:12:41 PM
just about 10 weeks i think
my bodyfat is 5-6% right now
my trainer tells me no cheats
i think i can still get away w/ it
what do u think?

I think you're gonna kick ass in southeastern connecticut champ. Only you know your body Gene. 10 weeks out I say have a few slices but again, only you know your body's reaction.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 05, 2011, 06:13:44 PM
I think you're gonna kick ass in southeastern connecticut champ. Only you know your body Gene. 10 weeks out I say have a few slices but again, only you know your body's reaction.
thx


Title: Re: Naturalwonder83 training Log
Post by: newmom on March 05, 2011, 06:15:01 PM
thx

Hey, I may take the 10 min drive and yell for you if ya want ;D


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 06, 2011, 04:25:35 PM
Hey, I may take the 10 min drive and yell for you if ya want ;D
cool!


sunday
today
chest tris abs cardio

incline dumbell press
80 x 10
80 x 10

flat dumbell press
80 x 8
80 x 8

pec deck superset med ball pushups
190 x 12 ss 12
190 x 12 ss 12

vbar pushdowns
100 x 15
80 x 12
60 x 10

rope extensions
50 x 12
50 x 12
50 x 12

dips
15
15
15

stability ball pikes
20
20
20

30 mins stairmaster level 11

ate more today-felt good no cravings


Title: Re: Naturalwonder83 training Log
Post by: Meso_z on March 07, 2011, 12:28:07 AM
just about 10 weeks i think
my bodyfat is 5-6% right now
my trainer tells me no cheats
i think i can still get away w/ it
what do u think?
Yes, keep them in. Once a week
You will get wayyy leaner with a cheat..


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 08, 2011, 03:09:22 PM
Yes, keep them in. Once a week
You will get wayyy leaner with a cheat..
i agree...thanks


monday
ran 3 miles outside...6 min mile...felt good

tuesday
rest day
body was feeling a bit bloated so i did a keto diet

tommorow is legs and cardio


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 09, 2011, 03:34:45 PM
Wed
Legs and Back
rest times were very short, practically non existant.

Pullups superset Walking Lunges w/ sand bag on shoulders superset Squats w/ sand bag on shoulder

12/ 70lbs x 30 lunges/ 70lbs x 15
12/ 70lbs x 30 lunges/ 70lbs x 15
12/ 70lbs x 30 lunges/ 70lbs x 15

Smith Machine Split Squats superset TRX inverted rows(feet up on box)
135 x 12 per leg/ 15 TRX
185 x 12 per leg/ 15 TRX
185 x 12 per leg/ 15 TRX

Leg Press superset Squats superset Hammer Chins
7 plates per side x 15/ 135 x 15/ 10 chins
7 pps x 15/ 135 x 15/ 10 chins
7 pps x 15/ 135 x 15/ 8 chins

Bent over rows superset Glute Ham Raises
135 x 6 narrow grip, 6 wide grips/ 10 GHR
135 x 6 narrow, 6 wide/ 8 GHR
135 x 6 narrow, 6 wide/ 5 GHR


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 10, 2011, 05:48:27 PM
Thurs
Side/rear delts, traps, calves, abs, cardio

Face pulls on cable
40 x 15
70 x 15
100 x 15
100 x 15

Smith machine shrugs
135 x 20
195 x 20
195 x 20
195 x 20

Leaning dumbell side raise superset cable side raise
35 x 10 ss 30 x 10
35 x 10 ss 30 x 10
35 x 10 ss 30 x 10
35 x 10 ss 30 x 10

Ab wheel rollouts
3 sets of 15

Palof press iso
30lbs x 40 secs
plaof press
30lbs x 15 reps

Med Ball Russ Twists
25lbs-3 sets of 30

Calves
1st step 1 raise
2nd step 2 raises
up to 17 steps 17 raises

30 mins cardio
4.0 mph, 8 incline


Title: Re: Naturalwonder83 training Log
Post by: outby43 on March 10, 2011, 05:59:39 PM
have you backed off the keto diet?  I noticed you said you went back on for a day.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 10, 2011, 06:18:47 PM
have you backed off the keto diet?  I noticed you said you went back on for a day.
i went on the keto that 1 day because i felt bloated...heres my diet right now:

4 omega eggs w 1 cup egg whites, 3 turkey bacon, 1/2 cup quionia or buckwheat and blueberries
2 scoop pro powder w 1 apple and 2tbsp pb
7 oz turkey or chicken w tomato paste, kale, 28g pecans
7 oz turkey or chicken w tomato paste, kale, 28g walnuts or hazlenuts
7 oz salmon or sardines or herring, spinnach, tomatos, 1/4 cup pumpkin seeds
2 scoop pro powder w fiber powder, tbsp mac nut oil, green beans

every few days ill add in 30g quionia to the turkey meals if i feel i need it



Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 13, 2011, 06:05:45 PM
Friday-rest day

Sat-went to Golds New Haven

Chest arms calves abs

Old school Incline Press Machine
2 separte handles and 2 bars w/ weight
1 plate per side felt very heavy

1 plate per side
3 sets of 7 reps

Old school Flat Machine Press
260lbs-3 sets of 8

Pec Deck
200lbs-3 sets of 15

Cable Preacher Curls superset Dips w/ Chains on neck
3 sets of 15 ss 3 sets of 10

Machine Overhead Extensions superset Rope Pushdowns
3 sets of 12 ss 3 sets of 12

Cable Incline Curls superset Dumbell Hammer Curls
3 sets of 15 ss 3 sets of 15 w/ the 35s

Standing Calf Raise
4 sets of 50 secs

Seated Calf Raise
4 sets of 50 secs

Donkey Calf Raise
4 sets of 50 secs

30 mins on stepmill from the 1980s

Sunday
today
body was looking ripped to the bone
but my body shut down today
i truly think i am hypoglycemic or diabetic
my body was cold sweating, i had blurry vision, couldnt think, was listless
no energy lately
people have been telling me i havent been myself lately

i need to eat more
today i ate a lot of junk food and i feel better
tommorow is back day and more cheating


Title: Re: Naturalwonder83 training Log
Post by: chaos on March 13, 2011, 07:23:52 PM
Thats what it sounds like Gene......your body needs some carbs.

Hang in there little buddy, and try to go easy on CalvinH tomorrow.


Title: Re: Naturalwonder83 training Log
Post by: Meso_z on March 13, 2011, 09:35:30 PM
Thats what it sounds like Gene......your body needs some carbs.

Hang in there little buddy, and try to go easy on CalvinH tomorrow.
lol.



Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 14, 2011, 01:18:59 PM
Thats what it sounds like Gene......your body needs some carbs.

Hang in there little buddy, and try to go easy on CalvinH tomorrow.
thanks

Monday
back abs

pulldowns
3 sets of 120 x 15

Narrow grip barbell rows
3 sets of 155 x 10

Standing double handle cable rows
3 sets of stack x 10

Dumbell pullovers superset Stiff arm pushdowns
2 sets of 85 x 12 ss 40 x 12

hammer chins superset Back extensions on ball
10 ss 10
10 ss 10

TRX body saw superset Hanging wipers
3 sets of 30 secs ss 3 sets of 15


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 16, 2011, 06:54:06 PM
Tuesday morning
Legs

Leg press
4 plates per side x 15
7 pps x 15
8 pps x 25
8 pps x 25

Sandbag front squats superset sandbag walking lunges
80lbs x 15 ss 80lbs x 30 lunges
80lbs x 15 ss 80lbs x 30 lunges
80lbs x 15 ss 80lbs x 30 lunges

Single leg hamstring curls on stability ball superset Single leg pistol squats
15 per leg ss 10 per leg
15 per leg ss 10 per leg
15 per leg ss 10 per leg

Tuesday evening
30 mins stairmaster level 10

Wednesday
today
chest abs

Cable crossovers superset Bosu pushups
50 x 15 ss 25
50 x 15 ss 25

Incline barbell press
165 x 10
165 x 10

Bench press
165 x 10
165 x 10

TRX atomic pushups
2 sets of 25

20 mins stairmaster level 11


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 17, 2011, 05:06:31 PM
Thursday
shoulders

standing barbell press
95lbs 3 sets 10

leaning dumbell side raise superset cable lateral raise
3 sets: 35lbs x 12 per arm ss 30lbs x 12 per arm

barbell shrugs behind back
135 x 15
185 x 15
185 x 15
185 x 15

trx Y I T combo:30 reps
Y I COMBO:20 reps

30 mins stairmaster level 11


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 20, 2011, 05:34:35 AM
Friday afternoon
6 mile run outside-6 minute mile

Sat-off

Sunday
today
will be chest tris abs calves


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 20, 2011, 02:49:24 PM
Sunday
today

pushups superset ab wheel rollouts
50 / 20
50/ 20
50/ 20
50/ 20

incline barbell press
135 x 20
185 x 6
185 x 6
185 x 6

flat bench press
185 x 6
185 x 6
185 x 6
185 x 6

cable crossovers
40 x 15
40 x 15
40 x 15
40 x 15

rope pushdowns
80 x 15
100 x 12
130 x 8

dumbell skulls
30 x 8
30 x 8
30 x 8

trx tricep extensions
3 sets of 12

stairway calves
1st step x 1 raise
2nd step x 2 raises
3rd step x 3 raises
etc
17 steps x 17 raises


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 22, 2011, 06:18:39 AM
Monday
back bis abs

pullups
3 x 15

vbar pulldowns
120 x 12
140 x 8
150 x 6

bent over cable barbell rows
80lbs 3 sets of 12

2 arm db rows on incline bench superset standing cable rows
50s x 10 ss 85 x 10
50s x 10 ss 85 x 10
50s x 10 ss 85 x 10

db pullovers superset low rope rows
75 x 20 ss stack x 12
75 x 20 ss stack x 12
75 x 20 ss stack x 12

cable preacher curls
3 sets of 10

incline hammer curls
3 sets of 10

cable wrist curls
3 x 20
cable reverse wrist curls
3 x 20

palof press iso on cable
40lbs-2 x 1 minute

lying flutter kicks superset lying scissors
3 x 50 ss 3 x 50

20 mins stairmaster level 20-ran outta time!!


Title: Re: Naturalwonder83 training Log
Post by: newmom on March 22, 2011, 07:49:22 AM


20 mins stairmaster level 20-ran outta time!!


Imagine I do that for 90 min...kicks your butt huh Gene


Title: Re: Naturalwonder83 training Log
Post by: Meso_z on March 22, 2011, 10:49:43 AM
I see no cheats lately. Sticking to the diet huh?  ;D


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 22, 2011, 04:02:38 PM

Imagine I do that for 90 min...kicks your butt huh Gene
indeed

I see no cheats lately. Sticking to the diet huh?  ;D
havent been craving any cheat foods lately!!


tuesday
30 mins stairmaster level 12

abs
lying reverse crunch
3 x 30
russ twists w/ 25lbs med ball
3 x 30


Title: Re: Naturalwonder83 training Log
Post by: newmom on March 22, 2011, 04:04:46 PM
indeed
havent been craving any cheat foods lately!!


tuesday
30 mins stairmaster level 12

abs
lying reverse crunch
3 x 30
russ twists w/ 25lbs med ball
3 x 30

what are russ twists Gene


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 22, 2011, 04:06:20 PM
what are russ twists Gene
when u sit on floor and lean back w/ feet off floor and twist your arms side to side usually holding something like a med ball or weight in front of u


Title: Re: Naturalwonder83 training Log
Post by: newmom on March 22, 2011, 04:12:59 PM
when u sit on floor and lean back w/ feet off floor and twist your arms side to side usually holding something like a med ball or weight in front of u

gotcha, thank you


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 28, 2011, 10:04:50 AM
Wed from last week

legs

kettlebell goblet squat superset walking lunges superset med ball choppers
40kg x 20 ss 30lbs x 30 ss 25lbs x 20
40kg x 20 ss 30lbs x 30 ss 25 x 20
40kg x 50 ss 30lbs x 30 ss 25 x 20

trx leg curls superset hypers superset trx jump squats
20 ss 45lbs x 20 ss 20
20 ss 45lbs x 20 ss 20
20 ss 45lbs x 20 ss 20

20 mins stairmaster level 12

thursday last week
shoulders calves abs

bent over laterals superset barbell shrugs
15lbs x 15 ss 135 x 15
15 x 15 ss 185 x 15
15 x 15 ss 225 x 15
15 x 15 ss 225 x 15

standing press
125 x 10
125 x 10
125 x 10
125 x 10

machine side raise single arm superset ball crunch superset ball pike
140 x 15 ss 40 secs ss 40 secs
140 x 15 ss 40 secs ss 40 secs
140 x 15 ss 40 secs ss 40 secs
140 x 15 ss 40 secs ss 40 secs

leg press calf
4 sets of 50 secs @ 150lbs

30 secs fast rope waves superset 1 min jump rope-repeated non stop for 6 rounds
30 secs fast rope slams superset 1 min jump rope repeated non stop for 6 rounds

friday last week
arms
cable curls w arm blaster superset barbell skullcrushers
80 x 15 ss 50 x 15
80 x 15 ss 50 x 15
80 x 15 ss 50 x 15

barbell concentraion curls superset trx tricep extensions
40 x 15 ss 15
40 x 15 ss 15
40 x 15 ss 15

incline hammer curls superset tricep kickbacks facedown incline bench
30 x 12 ss 15 x 20
30 x 12 ss 15 x 20
30 x 12 ss 15 x 20

cable wrist curls 4 sets of 25
cable reverse wrist curls 4 sets of 15

20 mins stairmaster level 13

sat last week
30 mins stairmaster level 13

cheat meal sat night, cheat day sun, cheat day monday


Title: Re: Naturalwonder83 training Log
Post by: newmom on March 28, 2011, 10:09:17 AM
your eating cheat meals before a contest??


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 28, 2011, 10:13:59 AM
your eating cheat meals before a contest??
i aint doing that show anymore


Title: Re: Naturalwonder83 training Log
Post by: newmom on March 28, 2011, 10:15:16 AM
i aint doing that show anymore


oh sorry to hear that


Title: Re: Naturalwonder83 training Log
Post by: Meso_z on March 28, 2011, 10:58:40 AM
i aint doing that show anymore

How come? Lost your motivation..? 3 cheat days in a row seem too much.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 28, 2011, 05:22:59 PM
How come? Lost your motivation..? 3 cheat days in a row seem too much.
i never wanted to do it-others kept telling me to do it
if im not inspired to do it-then im not gonna put 100% in

as for the cheat days my body just burns it up...i held no water and for the time being it seems like i can get away w/ it w/ my metabolism-plus im able to have the will power to cut myself off-i planned this cheat weekend a while back
and when i say cheat day-im not gorging all day-ill eat my reg meals and have a few treats mixed in
the next time i cheat will be the 2nd or 3rd week in april-


monday
today
back

pulldowns
100lbs 3 sets of 12

1 arm db rows
65lbs 3 sets of 12 per arm

deadlifts
185 3 sets of 12

underhand pulldowns
100lbs 3 sets of 12

really good workout-crazy pump-went slow and controlled
my body seems to be responding well to moderate weight and moderarte-heavy volume and frequent workouts


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 29, 2011, 06:15:02 PM
chest calves

pushups
4 sets of 25

incline press
185 x 8
185 x 8
185 x 8
185 x 8

flat bench press
185 x 8
185 x 8
185 x 8
185 x 8

spiderman pushups
20
dive bomber pushups
20
scorpion pushups
20
plyo pushups
10

seated calves
4 sets of 50 secs

cardio
20 mins hiit on treadmill

another great workout
crazy pump


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 30, 2011, 06:18:38 PM
wed
35 mins on stairmaster level 11

was down 6 pounds this morning...looks like no fat gain from the cheat meals

gonna do the june 11th show instead


Title: Re: Naturalwonder83 training Log
Post by: Meso_z on March 30, 2011, 10:52:08 PM
wed
35 mins on stairmaster level 11

was down 6 pounds this morning...looks like no fat gain from the cheat meals

gonna do the june 11th show instead
Good luck.  8)


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 31, 2011, 06:38:31 PM
thursday
off

been messing up w/ diet this week-every day ive had some junk-last night i had pizza and ice cream, and today i had a lot of girl scout cookies

im hoping tommorow i get back on track

as of today my abs dont look as sharp-but at least my face didnt break out

tommorow im hoping to do 45 mins cardio in morning, and shoulders and arms in the afternoon
and then sat legs and cardio
and then sunday cardio


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 31, 2011, 06:40:08 PM
Good luck.  8)
thx


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 03, 2011, 05:55:42 PM
fri
30 mins stairmaster level 12 in the morning

then friday afternoon
shoulders

face pulls superset shrugs
50 x 15 ss 135 x 15
80 x 15 ss 185 x 15
120 x 15 ss 225 x 15
120 x 15 ss 225 x 15

dumbell press no back support, seated on bench
40 x 15
50 x 10
55 x 8
55 x 8

cable side raise
30 x 15
30 x 15
30 x 15
30 x 15

side raise machine single arm
140 x 12
140 x 12
140 x 12
140 x 12

russian twists w med ball
30lbs-4 sets of 1 minute

saturday
arms cardio

rope pushdowns superset dumbell curls w arm blaster
100 x 15 ss 30 x 10
100 x 15 ss 30 x 10
100 x 15 ss 30 x 10

skullcrushers superset machine curls
50 x 15 ss 140 x 10
50 x 15 ss 140 x 10
50 x 15 ss 140 x 10

overhead dumbell ext superset incline hammer curls
50 x 15 ss 30 x 10
50 x 15 ss 30 x 10
50 x 15 ss 30 x 10

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

30 mins stairmaster level 12

sunday today
3 mile run outside-6 min mile

got engaged on thursday-i ate clean friday sat and during the day on sunday then we had a surprise engagement cake-it would have been rude to not have any

abs looked real good today


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 04, 2011, 05:27:45 PM
monday
legs and cardio

went very slow with everything...the weight may look puny to some on here...but im gonna increase slowly week by week...felt good and legs are sore

jump squats superset low box squats
10 ss 135 x 10
10 ss 185 x 10
10 ss 185 x 10
10 ss 185 x 10
10 ss 185 x 10

barbell step ups onto bench
135 x 8 per leg
135 x 8 per leg
135 x 8 per leg
135 x 8 per leg

trx pistol squats superset trx ham curls
15 ss 15
15 ss 15
15 ss 15
15 ss 15

seated leg curls
135 x 12
135 x 12
135 x 12
135 x 12

20 mins stairmaster level 11


Title: Re: Naturalwonder83 training Log
Post by: coltrane on April 05, 2011, 06:28:44 AM
Congrats on the engagment.  Big year for you and your fiance!


Title: Re: Naturalwonder83 training Log
Post by: newmom on April 05, 2011, 07:39:29 AM
Gene, Super big congrats...I'm happy for you


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 05, 2011, 04:43:19 PM
Congrats on the engagment.  Big year for you and your fiance!
[/quote

Gene, Super big congrats...I'm happy for you

thank u guys



Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 05, 2011, 04:45:33 PM
tuesday
chest abs cardio

pushups
50

incline barbell press
195 x 30 secs
195 x 30 secs
195 x 30 secs
195 x 30 secs

flat dumbell press
80s x 30 secs
80s x 30 secs
80s x 30 secs
80s x 30 secs

peck deck superset bosu ball pushups
220 x 12 ss 25
220 x 12 ss 25
220 x 12 ss 25
220 x 12 ss 25

ab wheel rollouts
4 sets of 15

med ball russ twists
30lbs
4 sets of 30

30 mins on stairmaster level 11


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 06, 2011, 06:08:48 PM
wed
back calves

with all my workouts ive been making sure each set takes 30-40 secs
ive been going super slow with all reps and it seems to work well for my body.

narrow grip barbell rows
135 x 20
155 x 10
165 x 10
165 x 10
165 x 10

1 arm dumbell rows
70lbs x 10
70lbs x 10
70lbs x 10

pullups
3 sets of 10

hammer grip chins
3 sets of 10

leg press calves
4 sets of 40 secs

30 mins stairmaster level 11


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 07, 2011, 06:05:26 AM
Thursday
delts abs cardio

smith machine shoulder press
160 x 10
160 x 10
160 x 10
160 x 10

smith machine shrugs
225 x 20
225 x 20
225 x 20
225 x 20

reverse pec deck
85 x 12
85 x 12
85 x 12
85 x 12

side dumbell raises superset cross body laterals on incline bench
15lbs x 30 ss 15 x 15
15lbs x 30 ss 15 x 15
15lbs x 30 ss 15 x 15
15lbs x 30 ss 15 x 15

reverse crunch on decline bench
15
15
15

20 mins hit cardio on treadmill



Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 10, 2011, 03:44:51 PM
Fri
arms and cardio

rope pushdowns
130lbs
4 sets of 12

overhead dumbell extensions
50lbs
4 sets of 15

skullcrushers
60lbs
4 sets of 15

seated dumbell curls
25lbs
4 sets of 12

incline cable curls
30lbs
4 sets of 15 per arm

rope hammer curls
90lbs
4 sets of 12

10 mins of jump rope
then
30 secs fast rope slams- 1 minute jump rope
repeated 6 times

saturday, sunday-off!!


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 11, 2011, 08:59:15 AM
monday
over the weekend i only ate 5 meals a day on sat and sunday and my body tightened up like crazy
weight was 167 this morning-tommorow will be a planned cheat meal in the evening

felt very hungry during my morning workout-my body felt so tired...i skipped cardio because i didnt need it and it would have been too much for my body.
im hoping to run this evening-susposed to be nice out


back abs calves

t bar rows
2 plates x 15
4 plates x 15
4 plates x 15
4 plates x 15
4 plates x 15

seated cable rows
120 x 12
120 x 12
120 x 12
120 x 12

hammer chins
bodyweight
10
10
10
10

ball crunches
25
25
25

stairway calves
1st step 1 raise
2nd step 2 raises
3rd step 3 raises
etc
up to 18 steps 18 raises


Title: Re: Naturalwonder83 training Log
Post by: w8m8 on April 11, 2011, 09:18:03 AM
Ball crunches using a medicine ball ?

http://www.sparkpeople.com/resource/exercises.asp?exercise=456

the stairway calf raises are the bomb .. I'm going to do those !


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 11, 2011, 09:22:39 AM
Ball crunches using a medicine ball ?

http://www.sparkpeople.com/resource/exercises.asp?exercise=456

the stairway calf raises are the bomb .. I'm going to do those !
the ones i do are on a stability ball

yeah the calf raises are great 8)


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 11, 2011, 01:48:18 PM
went for a 40 minute hard run outside


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 11, 2011, 01:52:35 PM
went for a 40 minute hard run outside

diet as of late for the past month or so

4 omega eggs + 5 egg whites, 3 turkey bacon, cup of buckwheat or quinoia flakes w cinnomon and berries
2 scoop ultimate muscle protein or muscle provider, 1 apple, tbsp mac oil
8 oz turkey w/ kale, tomatoe paste, 30g walnuts
8 oz turkey w/ kale, tomatoe paste, 30g walnuts or pecans
2 scoop rxodus whey berry blend, 1/4 cup pumpkin seeds
2 can herring or sardines or 7 oz salmon, spinnach, peppers, onions, and tomatoes w/ lemon

every now and then i eat a high carb day or a cheat day when i plan or feel i need it


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 12, 2011, 06:31:20 PM
Tuesday
abs looked crazy good today...so i decided to have a cheat day!!

chest abs cardio

pushups
4 x 25

incline dumbell press
70lbs
4 x 13

incline cable flies
50lbs
4 x 13

flat dumbell press
70lbs
4 x 13

cable crossover superset bosu ball pushups
4 sets of 50lbs x 13 ss 15 bosu

hanging wipers superset cable palof press iso hold
3 sets of 15 per side ss 3 sets of 30 secs @ 50lbs per side

30 mins stairmaster level 11


Title: Re: Naturalwonder83 training Log
Post by: chaos on April 12, 2011, 06:57:24 PM
What are you weighing these days stud?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 14, 2011, 05:07:09 PM
What are you weighing these days stud?
183 after a cheat day, and 167 at the end of the week.


wed
off

thursday
delts abs cardio

i think i have found my new style of lifting
moderate weight, slow perfect form, 30 seconds to complete the reps, and about 30 secs rest in between. body seems to respond well.

face pulls
50 x 15
50 x 15
50 x 15
50 x 15

seated dumbell press no back support
50 x 12
50 x 12
50 x 12
50 x 12

lateral raise
20 x 15
20 x 15
20 x 15
20 x 15

db shrugs
80 x 15
80 x 15
80 x 15
80 x 15

bent over db laterals
20 x 15
20 x 15
20 x 15
20 x 15

reverse crunches
3 x 25

30 mins stairmaster level 11


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 17, 2011, 05:31:09 PM
friday
arms cardio

rope pushdowns
4 sets of 130 x 15
machine curls
4 sets of 100 x 12
overhead rope extensions
4 sets of 80 x 12
bicep rows on incline bench
4 sets of 30 x 30
diamond pushups feet on stability ball
4 sets of 15
reverse cable curls
4 sets of 30 x 15
cable wrist curls
4 sets of 30 x 15

20 mins on stairmaster
i did intervals-1 minute @ level 8, 1 minute @ level 16

saturday
legs

walking lunges superset box jumps
4 sets of 50 lunges ss 20 box jumps

single leg ball hamstring curl superset single leg pistol squats
4 sets of 15 per leg ss 10 per leg

stiff leg deads superset deadman quad raise
4 sets of 185 x 20 ss 15

ab wheel rollout superset oblique crunches
3 x 30 ss 3 x 30

sunday off

abs looking great
vascularity looking crazy

tommorow will be a cheat day


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 18, 2011, 06:54:20 PM
monday
back

pulldowns
140-3 x 12

1 arm db rows
80lbs-3 x 12

bent over dual pulley barbell rows
90lbs-3 x 12
i love doing bent over rows on the dual pulleys-i use the staright bar attachment and take an overhand narrow grip-great back contraction and stretch

hammer chins
3 x 10

dumbell pullovers
90lbs-3 x 15

low rope rows
80lbs-3 x 10

cardio
20 mins on stairmaster
1 minute at level 7, 1 minute at level 17

cheat day!


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 19, 2011, 04:54:04 PM
Tuesday
chest calves

1 set:
pushups-10
spiderman pushups-10
knee tuck pushups-10
scorpion pushups-10
uchi mata pushups-10

incline dumbell press
80lbs-3 sets of 30 seconds

dumbell floor press
80lbs-3 sets of 30 seconds

bosu ball pushups
2 sets of 25

med ball transfer pushups
25

stability ball pushups
25

med ball pushups
25

stairway calves
1st step x 1 raise
2nd step x 2 raises
up to 20 steps x 20 raises

30 mins stairmaster level 12


Title: Re: Naturalwonder83 training Log
Post by: chaos on April 19, 2011, 06:31:12 PM
Tuesday
chest calves

1 set:
pushups-10
spiderman pushups-10
knee tuck pushups-10
scorpion pushups-10
uchi mata pushups-10

incline dumbell press
80lbs-3 sets of 30 seconds

dumbell floor press
80lbs-3 sets of 30 seconds

bosu ball pushups
2 sets of 25

med ball transfer pushups
25

stability ball pushups
25

med ball pushups
25

stairway calves
1st step x 1 raise
2nd step x 2 raises
up to 20 steps x 20 raises

30 mins stairmaster level 12
Thats alot of pushups Gene.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 20, 2011, 03:57:27 PM
Thats alot of pushups Gene.
i love pushups

wednesday evening
4 mile run outside



Title: Re: Naturalwonder83 training Log
Post by: andreisdaman on April 21, 2011, 09:59:28 AM
Thats alot of pushups Gene.

believe me, Gene is not doing all of this stuff..no way


Title: Re: Naturalwonder83 training Log
Post by: CalvinH on April 21, 2011, 10:12:15 AM
believe me, Gene is not doing all of this stuff..no way



I've worked out with Gene a few times.


.....yes he does all of that stuff :)


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 24, 2011, 04:32:10 PM


I've worked out with Gene a few times.


.....yes he does all of that stuff :)
right on-thanks calvin



Title: Re: Naturalwonder83 training Log
Post by: mass 04 on April 24, 2011, 04:34:15 PM
believe me, Gene is not doing all of this stuff..no way
shut the fuck up.


Title: Re: Naturalwonder83 training Log
Post by: newmom on April 24, 2011, 04:36:38 PM
right on-thanks calvin



I saw Gene Saturday, he's a good looking dude. But I wasn't sure it was him..See ya Saturday


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 24, 2011, 04:39:50 PM
wednesday afternoon
4 mile run outside

thursday
shoulders

dumbell side raises
25lbs-4 sets of 15

dumbell shrugs
90lbs-4 sets of 15

dumbell front raise superset hanging wipers
4 sets of 25lbs x 15 ss 4 sets of 15 per side

standing dumbell press
4 sets of 35lbs x 15

friday 6 mile hike in the mountains

saturday
arms calves at golds new haven

rope pushdowns
4 sets of 15
cable spider curls
4 sets of 15
machine overhead extensions
4 sets of 15
cable incline curls
4 sets of 15
dips w chains on neck
4 sets of 15
cable preacher curls elbows flat
4 sets of 15
cable wrist curls
4 sets of 25
cable reverse wrist curls
4 sets of 25

standing calf raise
6 sets of 30
seated calf raise
6 sets of 20
donkey calf raise
6 sets of 30

cardio:
30 mins level 14 on 1980s stairmaster

cheat days on sat and sunday


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 24, 2011, 04:42:29 PM
I saw Gene Saturday, he's a good looking dude. But I wasn't sure it was him..See ya Saturday
yep u saw me and i saw u....we will get together next sat for sure!


Title: Re: Naturalwonder83 training Log
Post by: newmom on April 24, 2011, 04:45:39 PM
yep u saw me and i saw u....we will get together next sat for sure!

indeed Gene. This will be the day before the Providence Half Marathon. Same time??


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 24, 2011, 04:47:32 PM
indeed Gene. This will be the day before the Providence Half Marathon. Same time??
yes i believe
i will confirm tommorow when i can see my work schedule


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 25, 2011, 03:43:21 PM
monday
tried the pre workout supplement 1mr-felt like i was on cocaine...i still do and i took the stuff at 4:45

worked out with calvinh!

flat bench press
135 x 15
185 x 10
225 x 5
225 x 5
225 x 5

hammer strength incline press
plate+quarter per side x 12
2 plates per side x 10
2 plates+quarter per side x 8
2 plates+quarter per side x 6
2 plates per side x 10

freemotion cable crossovers superset pushups
100 x 20 ss 15 pushups
140 x 9 ss 15 pushups
125 x 15 ss 12 pushups
125 x 12 ss 10 pushups
125 x 10 ss 10 pushups

30 mins on stairmaster level 13

back day tommorow


Title: Re: Naturalwonder83 training Log
Post by: newmom on April 25, 2011, 03:54:26 PM
I get to workout with Gene...yippeeeeeeeeeee


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 25, 2011, 04:09:55 PM
I get to workout with Gene...yippeeeeeeeeeee
:)


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 27, 2011, 06:07:12 PM
tuesday
back abs cardio

pulldowns
140lbs-4 sets of 12

1 arm dumbell rows
80lbs-4 sets of 12

standing cable rows
95lbs-4 sets of 12

dumbell pullovers superset standing low rope rows
4 sets of 90lbs x 12 ss 80lbs x 12

hammer chins
4 sets of 10

ab wheel rollouts
5 sets of 25

30 mins on stairmaster level 13

another great workout w/ 1mr supplement

wednesday-off


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 28, 2011, 04:52:47 PM
thursday
delts/traps/abs

took 1MR supplement again-great workout with it-best preworkout supp ive ever tried.


standing dumbell press
50 x 12
55 x 10
55 x 10
55 x 10

smith machine shrugs
225 x 15
275 x12
275 x 12
275 x 12
275 x 12

side dumbell raises-very very slow
30 x 12
30 x 12
30 x 12
30 x 12

incline side raise on bench superset russ twists w/ med ball
20 x 12 ss 30 x 30
20 x 12 ss 30 x 30
20 x 12 ss 30 x 30
20 x 12 ss 30 x 30

dumbell shrugs
90 x 15
90 x 15
90 x 15
90 x 15

rear cable laterals superset stability ball pikes
20 x 12 ss 15
20 x 12 ss 15
20 x 12 ss 15
20 x 12 ss 15


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 01, 2011, 03:30:25 PM
Friday
lower body

box jumps superset stability ball hamstring curls
4 sets of 25 ss 4 sets of 25

cable squats superset dumbell stiff leg deads
4 sets of 85 x 20 ss 4 sets of 50lbs x 20

leg press superset walking lunges
4 sets of 4 plates per side x 30 ss 4 sets of 40

wall sits
4 sets of 1 minute

stairway calves
1st step x 1 raise
2nd step 2 raises
up to 20 steps x 20 raises

saturday
arms calves cardio
at golds new haven

straight bar pressdowns superset cable spider curls
4 sets of 15 ss 4 sets of 15

overhead machine extensions superset incline hammer curls
4 sets of 15 ss 4 sets of 15

dips w/ chains superset cable curls
4 sets of 20 ss 4 sets of 20

standing calf raise
325lbs
5 sets of 20

donkey calf
5 sets of 20
300lbs

30 mins stairmaster level 14

body feels so sore-fever ache sore
calves are sore beyond belief
good workouts all week.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 01, 2011, 05:15:23 PM
cheat days on sat and sunday


Title: Re: Naturalwonder83 training Log
Post by: newmom on May 01, 2011, 05:19:54 PM
sorry couldn't make it Saturday, definitely next Saturday Gene


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 01, 2011, 05:39:54 PM
sorry couldn't make it Saturday, definitely next Saturday Gene
cool


Title: Re: Naturalwonder83 training Log
Post by: CalvinH on May 02, 2011, 06:46:56 AM
sorry couldn't make it Saturday, definitely next Saturday Gene



 :o ::)


Title: Re: Naturalwonder83 training Log
Post by: newmom on May 02, 2011, 06:48:32 AM


 :o ::)

what...my little one had a birthday party to go to..Priorities dear


Title: Re: Naturalwonder83 training Log
Post by: andreisdaman on May 02, 2011, 12:55:56 PM
sorry couldn't make it Saturday, definitely next Saturday Gene

Gene wasn't there anyway....this is all faked.. ;D


Title: Re: Naturalwonder83 training Log
Post by: newmom on May 02, 2011, 02:07:07 PM
Gene wasn't there anyway....this is all faked.. ;D

we honestly did have plans to meet again there. We saw each other the previous Saturday, he's a good looking young man


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 02, 2011, 03:52:48 PM
we honestly did have plans to meet again there. We saw each other the previous Saturday, he's a good looking young man
thank u!

monday
chest cardio

pushups
60
40
30
20
20

nautilus incline press machine
140 x 10
140 x 10
140 x 8
140 x 8 drop to 120 x 12

dumbell floor press
75 x 10
75 x 8
75 x 5
50 x 15

pec deck
180 x 15
180 x 12
180 x 8 drop to 100 x 25

scorpion pushups
10
dive bomber pushups
10
spiderman pushups
10
uchi mata pushups
10
knuckle pushups
10

cardio
30 mins stairmaster level 13


Title: Re: Naturalwonder83 training Log
Post by: andreisdaman on May 03, 2011, 06:46:46 AM
we honestly did have plans to meet again there. We saw each other the previous Saturday, he's a good looking young man

hmmm...I see some romantic intentions here ;)..nice work Gene..seducing your clients


Title: Re: Naturalwonder83 training Log
Post by: newmom on May 03, 2011, 10:08:09 AM
hmmm...I see some romantic intentions here ;)..nice work Gene..seducing your clients

first off. I'm way to old for Gene. Secondly, I NEVER had nor will have a trainer. I lost the weight by myself. Lastly, STFU ;D


Title: Re: Naturalwonder83 training Log
Post by: andreisdaman on May 03, 2011, 11:05:02 AM
first off. I'm way to old for Gene. Secondly, I NEVER had nor will have a trainer. I lost the weight by myself. Lastly, STFU ;D
;D ;D ;D ;D//oh okay.....


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 03, 2011, 05:01:04 PM
tuesday
back and cardio
trained with calvinh of the y board at his gym.

did a machine workout
hammer strength pulldowns
1 plate per side x 15
2 plate per side x 12
3 plate per side x 10
3 plate per side x 8
3 plate per side x 6

freemotion seated rows
4 sets of 12

pulldowns
4 sets of 12

machine rows
4 sets of 10

calvin's rope machine
4 sets of 30 pulls

chins
4 sets of 10

cardio
25 mins intervals on stairmaster
i did 80 steps per minute for 1 minute, alternated with 148 steps per minute for 1 minute

then went to another gym to do abs and take a shower because calvins gym had no towel service
ab wheel rollouts-4 sets of 25


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 05, 2011, 04:09:06 AM
wed
shoulders calves at golds new haven

reverse pec deck superset standing machine laterals
70 x 12 ss 50 x 12
70 x 12 ss 50 x 12
70 x 12 ss 50 x 12

hammer strength shoulder press
1 plate per side x 25
plate+25 per side x 15
plate+35 per side x 12
plate+35 per side x 12
plate+35 per side x 12

barbell shrugs
225 x 15
225 x 15
225 x 15
225 x 15

cable laterals
50 x 15
50 x 15
50 x 15
50 x 15

i used my ivanko hand gripper in between all sets

standing calf raise
365 x 15
365 x 15
365 x 15
365 x 15

seated calf raise
plate x 1 min
plate x 1 min
plate x 1 min
plate x 1 min

20 mins on stairmaster level 14


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 08, 2011, 08:07:19 AM
Thursday
4 mile run outside

Friday
30 mins stairmaster level 14

Saturday
arms and calves at Golds New Haven

rope pushdowns superset cable preacher curls
5 sets of 50lbs x 12 ss 5 sets of 70lbs x 12

incline cable curls
50lbs
4 sets of 10

overhead dumbell extensions superset vbar chins
60 x 20 ss 15
80 x 10 ss 10
80 x 10 ss 8
80 x 10 ss 8

dips w chains on neck superset hammer curls
25 ss 30 x 12
20 ss 35 x 10
15 ss 35 x 8
10 drop to bodyweight x 5 ss 35 x 8 drop to 25 x 5

cable wrist curls
40lbs-5 sets of 20
i used my gripper in between each set of cable curls and in between calf work

standing calf raise
130 x 30
180 x 30
400 x 12
400 x 12
400 x 12
400 x 12

donkey calf
300 x 15
300 x 15
300 x 15
300 x 15

cheat day saturday and sunday


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 10, 2011, 03:15:16 PM
Monday-cheat day

tuesday
today
chest abs

pushups
50
50
10 sets of 25

incline dumbell press
55lbs
10 sets of 10

cable crossovers
40lbs-5 sets of 15
upward cable crossovers
30lbs-5 sets of 15

stability ball pikes superset ab wheel rollouts
4 sets of 20 ss 4 sets of 20

4 mile run outside

the 3 days of high cals really gave me great energy and crazy pumps.



Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 12, 2011, 03:25:39 PM
Wed
back calves at Golds New Haven

pulldowns
140 x 12
160 x 12
180 x 10
180 x 10
180 x 10
180 x 10

antique nautilus pullover machine
level 9 x 12
level 11 x 12
level 11 x 12
level 11 x 12

tbar rows
2 plates x 10
2 plates x 10
2 plates x 10
2 plates x 10

seated cable rows
130 x 12
130 x 12

dumbell rows
85 x 10
85 x 10

vbar chins
10, 8, 8, 6

standing calf raise
130 x 30
150 x 30
475 x 12
475 x 12
475 x 12
475 x 12

donkey calf raise
350 x 12
350 x 12
350 x 12
350 x 12

30 mins stairmaster level 14


Title: Re: Naturalwonder83 training Log
Post by: andreisdaman on May 13, 2011, 06:25:14 AM
hey Gene..how many days a weak and how  hard do I need to work out to lose 40 pounds in three months.??..what do you suggest.give me a workout I can use


Title: Re: Naturalwonder83 training Log
Post by: newmom on May 13, 2011, 07:44:41 AM
If you did calves Wednesday, why are we doing them this afternoon.

See ya at 230


Title: Re: Naturalwonder83 training Log
Post by: andreisdaman on May 13, 2011, 08:39:07 AM
If you did calves Wednesday, why are we doing them this afternoon.

See ya at 230 at the hotel

FIXED FOR TRUTH


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 13, 2011, 02:30:08 PM
hey Gene..how many days a weak and how  hard do I need to work out to lose 40 pounds in three months.??..what do you suggest.give me a workout I can use
i would start off with 2 days a week of cardio for about 30 mins...and 3 days a week lifting-so 5 days total-you could upper body and lower body workouts, or total body workouts.
cardio i would run, do the stairmaster, or do intervals on the treadmill.
40 pounds in 3 months is a lot...but u can make good progress


friday:
met runningmom at golds new haven

delts arms calves

single arm standing machine laterals
30 x 12
40 x 12
50 x 12
60 x 12
60 x 12
60 x 12

cable laterals
50 x 12
50 x 12
50 x 12
50 x 12

hammer strength shoulder press
plate+35 per side-4 sets of 15, 12, 10, 8-drop set for 12

reverse pec deck
60lbs-4 sets of 15

rope pushdowns
50lbs-3 sets of 12

cable preacher curls
60lbs-3 sets of 12

overhead dumbell extensions
80lbs-3 sets of 8

cable incline curls
50lbs-3 sets of 10

dips
4 sets of 20, 15, 12, 10

chins
4 sets of 12, 10, 8, 6

seated calf
2 plates-5 sets of 15

standing calf
515-4 sets of 10 drop set last set

used my gripper in between calf work

gonna go for a 3 mile run later


Title: Re: Naturalwonder83 training Log
Post by: andreisdaman on May 13, 2011, 02:37:29 PM
i would start off with 2 days a week of cardio for about 30 mins...and 3 days a week lifting-so 5 days total-you could upper body and lower body workouts, or total body workouts.
cardio i would run, do the stairmaster, or do intervals on the treadmill.
40 pounds in 3 months is a lot...but u can make good progress


friday:
met runningmom at golds new haventhe hotel

delts arms calves

single arm standing machine laterals
30 x 12
40 x 12
50 x 12
60 x 12
60 x 12
60 x 12

cable laterals
50 x 12
50 x 12
50 x 12
50 x 12

hammer strength shoulder press
plate+35 per side-4 sets of 15, 12, 10, 8-drop set for 12

reverse pec deck
60lbs-4 sets of 15

rope pushdowns
50lbs-3 sets of 12

cable preacher curls
60lbs-3 sets of 12

overhead dumbell extensions
80lbs-3 sets of 8

cable incline curls
50lbs-3 sets of 10

dips
4 sets of 20, 15, 12, 10

chins
4 sets of 12, 10, 8, 6

seated calf
2 plates-5 sets of 15

standing calf
515-4 sets of 10 drop set last set

used my gripper in between calf work

gonna go for a 3 mile run later

fixed for truth


Title: Re: Naturalwonder83 training Log
Post by: newmom on May 13, 2011, 02:42:38 PM
oh brother..


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 13, 2011, 05:18:18 PM
it was cool to meet runningmom today
shes very nice


Title: Re: Naturalwonder83 training Log
Post by: newmom on May 13, 2011, 05:59:33 PM
it was cool to meet runningmom today
shes very nice

thanks Gene. You're a good dude. Next time I'm getting pancakes ;D


But we did see Evan C..dude is hugeeee


Title: Re: Naturalwonder83 training Log
Post by: andreisdaman on May 13, 2011, 07:52:17 PM
it was cool to meetsleep with runningmom today
shes very nice in bed

FIXED AGAIN FOR TRUTH :D


Title: Re: Naturalwonder83 training Log
Post by: andreisdaman on May 13, 2011, 07:53:42 PM
thanks Gene. You're a good dude in bed. Next time I'm getting pancakes for breakfast after I spend the night with you;D


But we did see Evan C..dude is hugeeee

ANOTHER FIX :D


Title: Re: Naturalwonder83 training Log
Post by: newmom on May 14, 2011, 03:55:01 AM
 ::)


Title: Re: Naturalwonder83 training Log
Post by: andreisdaman on May 14, 2011, 11:35:34 AM
::)

just joshing with you..thanks for being a good sport....I know you wouldn't sleep with Gene...no one would in their right mind would :D


Title: Re: Naturalwonder83 training Log
Post by: newmom on May 14, 2011, 06:02:51 PM
just joshing with you..thanks for being a good sport....I know you wouldn't sleep with Gene...no one would in their right mind would :D


Oh I know you were ::) ;D

actually he's a good looking young man. Amazing eyes.


Title: Re: Naturalwonder83 training Log
Post by: andreisdaman on May 14, 2011, 07:53:16 PM

Oh I know you were ::) ;D

actually he's a good looking young man. Amazing eyes.

I see an opening Gene..LOL :)


Title: Re: Naturalwonder83 training Log
Post by: newmom on May 14, 2011, 07:57:41 PM
I see an opening Gene..LOL :)


yeesh MEN, always reading to much into things ;)


Title: Re: Naturalwonder83 training Log
Post by: andreisdaman on May 15, 2011, 07:55:52 AM

yeesh MEN, always reading to much into things ;)

someone has to be the aggressor right?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 15, 2011, 01:33:06 PM
thanks runningmom

sunday-no training



Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 16, 2011, 06:36:21 PM
Monday
chest back calves at Golds New Haven

pushups superset chins
30 ss 12
30 ss 12
30 ss 12

Hammer strength 1 arm row
3 plates per side x 12
3 pps x 12
3 pps x 12

MTS Incline Press Machine
90 x 12
90 x 12
90 x 12

TBar Rows
2 plates+quarter x 10
2 plates+quarter x 10
2 plates+quarter x 10

MTS Decline Press Machine
80 x 12
80 x 12
80 x 12

Pec Deck superset Pushups
130 x 12 ss 20
130 x 10 ss 15
130 x 10 ss 12
130 x 10 ss 12

Pulldowns superset Antique Nautilus Pullover Machine
140 x 10 ss level 10 x 15
140 x 10 ss level 10 x 15

used my forearm gripper in between sets

seated calf
2 plates+quarter-5 sets of 45 secs

standing calf
515 x 12
515 x 12
515 x 12
515 x 12
220 x 20
220 x 20
220 x 20
220 x 20

30 mins stairmaster level 13


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 17, 2011, 05:32:51 AM
Tuesday
Legs

walking lunges superset kettlebell goblet squats
30 lunges ss 70lbs x 15
30 lunges ss 70lbs x 15
30 lunges ss 70lbs x 15

Smith machine split squats
135 x 15 per leg
135 x 15 per leg
135 x 15 per leg

Leg press superset TRX hamstring curls
4 plates per side x 50 ss 15 trx
5 pps x 50 ss 15 trx
5 pps x 50 ss 15 trx
5 pps x 50 ss 15 trx

TRX single leg pistol squats superset TRX front squat/travel hops superset TRX glute bridges
3 sets of 15 ss 15 ss 15


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 19, 2011, 05:15:23 AM
Wed
Delts and cardio at Golds New Haven

Reverse pec deck superset Standing 1 arm machine laterals
80 x 15 ss 80 x 15
80 x 15 ss 80 x 15
80 x 15 ss 80 x 15
80 x 15 ss 80 x 15
80 x 15 ss 80 x 15

Hammer Strength Shoulder Press
2 plates per side x 12
2 plates per side x 12
2 plates per side x 12
2 plates per side x 12
2 plates per side x 12

1 arm cable laterals superset Rope face pulls
60 x 15 ss 80 x 20
60 x 15 ss 80 x 20
60 x 15 ss 80 x 20
60 x 15 ss 80 x 20
60 x 15 ss 80 x 20

Barbell shrugs
225 x 20
225 x 20
225 x 20
225 x 20
225 x 20

20 mins stairmaster level 14


Title: Re: Naturalwonder83 training Log
Post by: Meso_z on May 19, 2011, 10:01:25 AM
I see youre training with a lot of volume. is that right?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 19, 2011, 05:01:48 PM
I see youre training with a lot of volume. is that right?
lately ive been doing higher volume
ive always done low to moderate volume and my body seems to be responding very well to the change.

how do u train?


Title: Re: Naturalwonder83 training Log
Post by: Meso_z on May 20, 2011, 02:12:55 AM
lately ive been doing higher volume
ive always done low to moderate volume and my body seems to be responding very well to the change.

how do u train?
I would say high volume...if 16-20 sets are considered high...anything more that that and im bored, I just want to leave the gym asap near the end of the workout.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 20, 2011, 04:32:39 PM
I would say high volume...if 16-20 sets are considered high...anything more that that and im bored, I just want to leave the gym asap near the end of the workout.
gotcha.

friday
arms calves cardio at golds new haven

vbar pushdowns
80 x 15
80 x 15
80 x 15

barbell scott curls
55 x 10
55 x 10
55 x 10

overhead machine extensions
level 16 x 10
level 16 x 10
level 16 x 10

incline cable curls
60 x 8
60 x 8
60 x 8

cable curls
55 x 10
55 x 10

dips
20
20
15
20

chins
10
10
8
5

1 arm rope hammer curls
30 x 10
25 x 10
25 x 10
used my gripper after each set and in between calf raises

seated calf
2 plates
5 sets of 45 secs

donkey calf machine
330 x 10
330 x 10
330 x 10 drop to 200 x 10 drop to 120 x 20

30 mins stairmaster level 12


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 23, 2011, 04:27:34 PM
sat-sunday
cheat days

monday
chest abs cardio

bosu ball pushups superset cable crossovers
50 ss 50lbs x 15
30 ss 80lbs x 10
20 ss 100lbs x 8

incline dumbell press superset ab wheel rollouts
70lbs x 15 ss 20 rolls
70lbs x 15 ss 20 rolls
70lbs x 15 ss 20 rolls

dumbell floor press superset reverse crunches
70lbs x 15 ss 20 rev
70lbs x 15 ss 20 rev
70lbs x 15 ss 20 rev

pushups hands on 2 med balls, feet on stabilty ball
20
uchi mata pushups
20
scorpion pushups
20
spiderman pushups
20
dive bomber pushups
20
pushups
20

30 mins on stairmaster level 12


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 24, 2011, 04:38:14 PM
Tuesday evening:
4 mile run outside


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 25, 2011, 07:02:45 PM
Wed
back shoulders calves at Golds New Haven

standing 1 arm machine laterals
90 x 12
90 x 12
90 x 12

chins
20
15
12

hammer strength shoulder press
2 plates+15 per side-3 sets of 6

tbar row
2 plates+25-3 sets of 10

cable side raise superset cable rows
3 sets of 60 x 12 ss 140 x 10

pulldowns superset reverse pec deck
160 x 8 ss 90 x 8
140 x 8 ss 70 x 8
120 x 8 ss 50 x 8

pullover machine
level 11-3 sets of 15, 12, 10

standing calf raise
150 x 30
210 x 20
275 x 15
275 x 15
275 x 15


Title: Re: Naturalwonder83 training Log
Post by: andreisdaman on May 26, 2011, 06:29:14 AM
I still say there is no way you are doing all this stuff Gene.,you would collapse from exhaustion and die of a heart attack


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 26, 2011, 06:37:16 AM
I still say there is no way you are doing all this stuff Gene.,you would collapse from exhaustion and die of a heart attack
youre crazy


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 26, 2011, 06:54:15 PM
Thursday evening
30 mins on stairmaster level 13

trx bodysaw-3 sets of 30 secs
kneeling cable woodchoppers-3 sets of 15 per side
russ twists w/ 25lb med ball-3 sets of 30


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 29, 2011, 06:32:03 AM
Friday
Arms

hammer strength curl
plate+25-4 sets of 12

close grip bench press
195-4 sets of 12

incline hammer curls
30lbs-4 sets of 10

overhead rope extensions superset close grip pushups
4 sets of 120 x 12 ss 15 close pushups

bicep rows on incline bench superset rope pushdowns
4 sets of 35lbs x 30 ss 100 x 12

cable wrist curls superset cable reverse wrist curls
4 sets of 40lbs x 15 ss 40lbs x 15

used my gripper in between many sets

sat
legs at golds new haven

seated calf raise superset high step ups
4 sets of 90lbs x 1 min ss 4 sets of 20 step ups per leg

power squat machine superset donkey calf raise
4 sets of 2 plates per side x 30 ss 4 sets of 250 x 30

stiff leg deadlifts w extreme arch superset standing calf raise
4 sets of 185 x 15 ss 4 sets of 270 x 30

nebula leg press superset walking lunges
4 sets of 6 plates(drop set on last set) per side x 25 ss 4 sets of 30 lunges

seated leg curls
4 sets of 120 x 15

20 mins stairmaster level 11


Title: Re: Naturalwonder83 training Log
Post by: CalvinH on May 31, 2011, 06:00:13 AM
Hey Gene,
whats a scorpion pushup ???


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 31, 2011, 02:36:07 PM
Hey Gene,
whats a scorpion pushup ???
u cross your leg all the way over your body touching the floor by your opposite shoulder

sunday
off
monday
chest back calves at golds new haven

pushups superset chins
4 x 50, 30, 25, 25 ss 4 x 12

incline hammer strength press
2 plates per side-4 sets of 10

tbar row
2 plates+35-4 sets of 8

hammer strength bench press
2 plates per side-4 x 10

seated cable rows
150lbs-4 sets x 8

pec deck
200-4 x 12

nautilus pullover machine
level 9-4 sets of 12

standing calf raise
275-5 sets of 15

tuesday
3 mile run outside


Title: Re: Naturalwonder83 training Log
Post by: chaos on May 31, 2011, 05:21:54 PM
u cross your leg all the way over your body touching the floor by your opposite shoulder

??? pic/video?


Title: Re: Naturalwonder83 training Log
Post by: Princess L on June 01, 2011, 08:13:53 AM
??? pic/video?

This???

http://www.youtube.com/watch?v=qAJ4rX__5W0


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 01, 2011, 01:40:32 PM
http://www.youtube.com/watch?v=tdq2j57eS4o

thats a scorpion pushup^^

wednesday
light shoulders and abs
done in 30 mins

side dumbell raises superset bench knee ups
4 sets of 20lbs x 20 ss 4 sets of 30 knee ups

standing dumbell press superset ab wheel rollouts
4 sets of 40lbs x 20 ss 4 sets of 30 rollouts

bent over dumbell rear flies superset med ball russ twists
4 sets of 20lbs x 20 ss 4 sets of 25lb med ball x 30 twists

smith machine shrugs
4 sets of 295 x 15

may do cardio later-not sure-legs are still really sore


Title: Re: Naturalwonder83 training Log
Post by: chaos on June 01, 2011, 04:24:36 PM
http://www.youtube.com/watch?v=tdq2j57eS4o

thats a scorpion pushup^^


Gene,

WTF is the benefit of doing those ???


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 01, 2011, 04:56:03 PM
Gene,

WTF is the benefit of doing those ???
theyre fun and look cool because im flexible


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 02, 2011, 04:19:03 PM
Thursday
light arms and cardio

lack of sleep at night is killing me-still only getting 3 hours sleep a night all this week

band curls superset med ball diamond pushups
4 x 25 ss 4 x 15

rope pushdowns superset overhead rope extensions
4 x 35 x 12 ss 4 x 35 x 12

barbell concentration curls superset single arm standing incline cable curls
4 x 50 x 15 ss 4 x 30 x 10 per arm

bar dips
4 x 25

barbell curls w/ arm blaster
4 x 50 x 15

used gripper in between sets of dips

dumbell rockers for forearms
15lbs-4 x 20

cardio
30 mins stairmaster level 12


Title: Re: Naturalwonder83 training Log
Post by: CalvinH on June 03, 2011, 05:38:49 AM
theyre fun and look cool because im flexible



Great answer ;D


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 03, 2011, 03:16:48 PM
Legs at Golds New Haven

seated calf superset high step ups
plate x 1 minute ss 25 steps per leg
4 sets of 2 plates+25 x 1 minute ss 25 per leg

donkey calf superset power squat machine
4 sets of 250 x 25 ss 2 plates+25 per side x 15

standing calf superset nebula leg press
287 x 20 ss 6 plates per side x 12
287 x 20 ss 7 pps x 12
4 sets of 287 x 20 ss 8pps x 12

nebula glute ham raises
4 sets of 15

seated leg curl
4 sets of 140 x 12

stairmaster 30 minutes level 8-12


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 05, 2011, 01:58:17 PM
Sat and Sunday-rest days

havent cheated since last Sunday

diet for the past few months has been:

5 omega eggs w chives, onions, black pepper, tomatoes and salsa-omlette cooked in coconut oil
if its a weights day-i have spinnach with it-if its a non weights day-i have 99g blueberries with it

2 scoop beverly international ultimate muscle protein w/ fiber powder w/ cinnomon w/ 1.5tbsp of mac nut oil-if its a non weights day-i have an apple w/ it-if its a weights day i have spinnach and tomotoes or broccoli w/ it

8 oz extra lean turkey or chicken w/ kale and 30g walnuts w/ tomotoe paste

8 oz extra lean turkey or chicken w/ kale and 30g hazlenuts or 6 brazil nuts w tomatoe paste

post workout:
3 scoop beverly mass maker 1 scoop beverly muscle provider, 1 apple, handful pumpkin seeds

2 can of sardines or herring, or 1 can wild sockeye salmon w/ lemon juice on it, broccoli and tomatoes

seems to be working well


Title: Re: Naturalwonder83 training Log
Post by: Meso_z on June 06, 2011, 08:48:24 AM
I remember you once tried cardio before bed... How did that work for you?

before or after the last meal?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 06, 2011, 12:50:43 PM
I remember you once tried cardio before bed... How did that work for you?

before or after the last meal?
that was great-i remember sleeping real well after too-i did it after my last meal of the day.

monday
golds new haven
chest-back-calves-abs


pushups superset vbar chins
25 ss 12
25 ss 12
25 ss 12
25 ss 12

hammer strength bench press superset tbar row
3 sets of: 2 plates +35 per side x 8 ss 3 plates x 8

hammer strength 1 arm rows superset antique smith machine incline press
3 sets of: 3 plates per side x 15 ss 45 per side x 6
that smith machine is heavy-its got 2 separate handles

pec deck superset pulldowns
3 sets of: 180 x 12 ss 150 x 12


4 sets of:
seated calf
2 plates+35 per side x 1 minute

standing calf
325 x 12
287 x 12
250 x 12
225 x 12
185 x 12

reverse crunch on incline bench
3 x 10
abwheel rollouts
3 x 10
oblique crunches
2 x 30 per side

30 mins stairmaster intervals of level 7, level 14(thats as high as that machine goes?)


Title: Re: Naturalwonder83 training Log
Post by: newmom on June 06, 2011, 03:13:29 PM
Gene,
Hope you're well. Let's train the 17th about 2ish


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 07, 2011, 02:48:27 PM
Gene,
Hope you're well. Let's train the 17th about 2ish
that should work-im done with work at 2pm so i should get there about 315-330 depending on traffic

Tuesday
Legs

warm up:
lunge matrix-5 mins

smith machine split squats
135lbs x 15 per leg
135lbs x15 per leg-4 seocond negative on each rep
135lbs x 10 per leg-each rep was pause halfway down, pause at bottom, pause halfway up, pause at top-not locking out

high step ups
3 sets of 12 per leg
each rep was pause halfway up, pause at top, pause halfway down

single leg double kettlebell romanian deadlifts
45lbs per hand-3 sets of 15

im not sure if ill go running tonight-most likely will run tommorow morn


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 07, 2011, 06:21:24 PM
no cardio today
abs were looking good

diet today
2 scoop ultimate muscle protein w fiber powder, spinnach, 1.5tbsp mac oil
3 scoop mass maker 1 scoop muscle provider apple handful pumpkin seeds
8 oz extra lean turkey w kale, tomatoes, 30g walnuts
8 oz xtra lean turkey w kale, tomatoes, 30g pecans
4 omega eggs w/ 3 oz chicken, onion, chives, black pepper, salsa, cooked in xtra virgin coconut oil
2 can herring w spinnach tomatoes lemon juice


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 07, 2011, 06:24:03 PM
holy crap my diet on june 6t of last year-pretty much the same :o
diet from sat

6 omega eggs w 5 whites w spinnach
8 oz turkey green beans handful pecans
8 oz turkey green beans handful walnuts
2 scoop pro powder tbsp mac oil
8 oz salmon w spinnach handful pumpkin seeds
6 omega eggs w 5 whites w veggies and spinnach

sunday
rest day
diet
5 omega eggs w 5 whites w spinnach
2 scoop pro powder tbsp mac oil
8 oz turkey w spinnach handful walnuts
1 slice cheesecake factory original cheesecake
1 reeses peanut butter cookie
1 slice cheesecake factory white chocolate raspberry cheesecake
1 reeses peanut butter cookie
2 sushi rolls
1 whole pizza from colony pizza
large order of cavetelli w sauce
1 apple
2 scoop pro powder 2tbsp natty pb


Title: Re: Naturalwonder83 training Log
Post by: newmom on June 08, 2011, 02:48:52 AM
that should work-im done with work at 2pm so i should get there about 315-330 depending on traffic



well if it was like last friday, took me over an hour to get from milford to north haven


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 08, 2011, 07:05:26 PM
well if it was like last friday, took me over an hour to get from milford to north haven
im so sick of the traffic

wednesday
30 mins stairmaster level 11

tommorow will be a refeed day-i def feel i need it


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 09, 2011, 02:28:28 PM
Thursday
Delts arms

Nautilus Plate Loaded Shoulder Press
2 plate+35 per side
4 sets of 6

Dumbell Laterals
30bs
4 sets of 12

Hammer Strength Shrugs
3 plates per side
4 sets of 20

Reverse Pec Deck
100lbs
4 sets of 15, 12, 10, 8

Hammer Strength Curl
2 plates
4 sets of 6

Smith Machine Close Grip Bench
225
4 sets of 6

Bicep Rows on Incline Bench superset Dumbell Kickbacks
4 sets of:
40lbs x 25, 20, 15, 15 ss 30lbs x 25, 20, 15, 15

Cable Wrist Curls
4 sets of 20
Cable Reverse Wrist Curls
4 sets of 20


Title: Re: Naturalwonder83 training Log
Post by: obtuse_waiter on June 11, 2011, 02:08:12 AM
that was great-i remember sleeping real well after too-i did it after my last meal of the day.

monday
golds new haven
chest-back-calves-abs


pushups superset vbar chins
25 ss 12
25 ss 12
25 ss 12
25 ss 12

hammer strength bench press superset tbar row
3 sets of: 2 plates +35 per side x 8 ss 3 plates x 8

hammer strength 1 arm rows superset antique smith machine incline press
3 sets of: 3 plates per side x 15 ss 45 per side x 6
that smith machine is heavy-its got 2 separate handles

pec deck superset pulldowns
3 sets of: 180 x 12 ss 150 x 12


4 sets of:
seated calf
2 plates+35 per side x 1 minute

standing calf
325 x 12
287 x 12
250 x 12
225 x 12
185 x 12

reverse crunch on incline bench
3 x 10
abwheel rollouts
3 x 10
oblique crunches
2 x 30 per side

30 mins stairmaster intervals of level 7, level 14(thats as high as that machine goes?)




how much weigh?

what benchin?

sounds like you light and do no heavy lifts


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 11, 2011, 08:47:07 AM



how much weigh?

what benchin?

sounds like you light and do no heavy lifts
i dont know what i weigh
i could care less if i lift heavy or light


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 11, 2011, 08:51:27 AM
Friday
off

Saturday
chest back calves
Golds New Haven

vbar chins
3 sets of 20, 15, 10

incline dumbell press
80 x 10
90 x 8
90 x 8

tbar rows
3 plates x 10
3 plates+35 x 6
3 plates+35 x 6

flat dumbell press
90 x 8
90 x 8
90 x 8

seated cable rows
180 x 8
180 x 8
180 x 8

pec deck superset pushups
200 x 10 ss 20 pushups
200 x 10 ss 15 pushups
200 x 10 ss 10 pushups

pulldowns
150 x 12
150 x12
150 x 12

standing calf
325
4 sets of 15
seated calf
1 plate
4 sets of 30

cardio
30 mins stairmaster intervals of level 7 and level 14


Title: Re: Naturalwonder83 training Log
Post by: newmom on June 11, 2011, 08:54:23 AM
awwwwww you went to Golds...lucky


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 11, 2011, 08:57:04 AM
awwwwww you went to Golds...lucky
i love that gym!
we still on for friday??


Title: Re: Naturalwonder83 training Log
Post by: newmom on June 11, 2011, 08:57:35 AM
i love that gym!
we still on for friday??

yessssssssssss. Me too


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 12, 2011, 06:28:53 PM
sunday
cheat day


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 13, 2011, 01:19:53 PM
Monday
Legs

lunge matrix-10 mins for warm up

seated calf
2 plates
6 sets of 1 minute

power squat machine superset donkey calf machine
4 sets of : 3 plates+25 per side x 6 ss 330 x 1 minute

nebula leg press superset walkig lunges
4 sets of: 9 plates per side x 6 ss 30 walking lunges

glute ham raises
4 sets of 10

seted leg curl
4 sets of level 10 x 10

20 mins stairmaster level 8

this workout and sat workout were ok-but i feel my body is dagging-i havnt been eating enough in my carb up



Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 14, 2011, 04:19:21 PM
tuesday
took today off
legs feel tired from yesterday

diet:
as usual

2 scoop ultimate muscle protein, w fiber powder and cinnomon, 1 apple, 1.5tbsp mac oil
5 omega eggs w/ tomatoes, onions, chives, black pepper, 99g blueberries
8 oz extra lean turkey w tomatoe sauce, spinnach, 30g walnuts
8 oz extra lean turkey w tomatoe sauce, spinnach, 30g pecans
2 can herring w/ kale and advocaode and tomatoe
2 scoop ultimate muscle protein w fiber power, broccoli, handful pumpkin seeds


Title: Re: Naturalwonder83 training Log
Post by: wes on June 15, 2011, 06:30:44 PM
Good stuff Gene......keep it going buddy !!


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 16, 2011, 05:00:37 PM
thanks Wes!

Wednesday:
Back shoulders calves @ Golds New Haven

1st time going over 185 on deadlifts since my bicep surgery-felt good-could have gone heavier

pullups
3 sets of 12

deadlifts
225
3 sets of 25

standing dumbell press superset Dumbell Laterals
3 sets of:
55lbs x 10 ss 35lbs x 12

Hammer Strength Iso Rows superset Reverse Pec Deck
3 sets of:
3 plate+35 per side x 10, 8, 6 ss 70 x12

standing calf raise
4 sets of:
325 x 12

4 way neck machine
4 sets

used m gipper in between sets of calf raises

30 mins on stairmaster-intervals

Thursday:
today
4 mile run outside-lots of hills


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 18, 2011, 06:28:33 AM
Friday
arms
only had half hour to workout

vbar pushdowns superset machine curls
5 set of 80 x 12 ss 5 sets of 80 x 12

barbell concentration curls superset dips
5 sets of 70 x 10 ss 5 sets of 20

hammer curls superset gripper
4 sets of 35lbs x 10 ss gripper

cable wrist curl
40lbs-4 sets of 15
cable reverse wrist curls
40lbs-4 sets of 15

saturday
today
30 mins stairmaster level 13
10 min ab work


Title: Re: Naturalwonder83 training Log
Post by: wes on June 20, 2011, 02:28:20 AM
SERIOUS DEDICATION TO TRAINING AND DIET...............BIG PROPS GENE!!!!


As it should be of course, but usually isn`t by most forum/internet talkers.


Keep pumping bro..............looks right on point!!


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 20, 2011, 05:42:21 PM
thanks Wes :)

monday
had to work all day-didnt get to workout
will hit a hard leg workout and cardio tommorow and take advantage of my rested legs

diet today
5 omega eggs w/ 99g blueberries
2 scoop ultimate muscle protein w/ fiber, 1.5tbsp mac oil, 1 apple
1 can herring w/ kale, tomatoes, lemon juice
2 scoop whey isolate w/ fiber, handful pumpkin seeds
8 oz chicken w/ kale, tomatoes, lemon juice, 30g pecans
7 oz xtra lean turkey, broccoli, tomatoe sauce, 35g pistachios


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 21, 2011, 05:52:30 PM
Tuesday
Legs

cable squats
60 x 15
90 x 15
130 x15
130 x 15

bulgarian split squats w/ defecit
4 set of 40lbs x 12 per leg

trx pistol squat
4 sets of 15

deadlifts
225 x 10
275 x 12
275 x 12

dumbell reverse lunge into single leg romanian deadlift
30lbs-3 sets of 10 per leg

single leg hamstring curl on stability bal
3 sets of 15 per leg

stairway calves
1st stp x 1 raise
2nd step x 2 raises
etc up to 15 steps x 15 raises

30 mins on stairmaster level 12


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 21, 2011, 06:42:29 PM
diet today

2 scoop whey iso w/ fiber powder, 1.5tbsp mac oil, 99g blueberries
5 omega eggs w/ 5 egg whites added, 99g blueberries
8 oz xtra lean turkey, 35g pistachios, spinnach and tomatoe sauce
pre workout-vpx pumpkin protein bar handful pumpkin seeds-forgot my meal at home
post workout-can herring w/ kale, tomatoes, and lemon juice
7 oz xtra lean turkey, spinnach, tomatoe sauce, 30g walnuts


Title: Re: Naturalwonder83 training Log
Post by: chaos on June 21, 2011, 06:48:46 PM
What's a cable squat?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 21, 2011, 07:22:24 PM
What's a cable squat?
u hold 2 low cable handles in front of u and sit back into a squat-u really feel the tension go right through quads -plus u really need to focus so u dont get pulled over forward-i know-not as cool looking as a barbell squat-but i like doing em


Title: Re: Naturalwonder83 training Log
Post by: chaos on June 21, 2011, 08:04:30 PM
u hold 2 low cable handles in front of u and sit back into a squat-u really feel the tension go right through quads -plus u really need to focus so u dont get pulled over forward-i know-not as cool looking as a barbell squat-but i like doing em
I don't think I've ever seen that done before.

How heavy can you go on those? Does it feel like a front squat?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 21, 2011, 08:20:24 PM
I don't think I've ever seen that done before.

How heavy can you go on those? Does it feel like a front squat?
http://www.youtube.com/watch?v=RQhuo1tCSxM

once u b egin going heavy youll ntice the cable wants to pull u forward-it does feel like a front squat


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 22, 2011, 06:32:37 PM
wednesday
chest/back

have only been getting 3 hours of sleep a night this week-but my energy seems to be good.

chins superset stability ball pushups
3 sets of 15 ss 3 sets of 15

standing dual pulley cabe rows superset incline dumbell press
3 sets of stack x 15, 12, 10 ss 3 sets of 70lbs x 10, 12, 15

pulldowns superset standing cable press
3 sets of 140 x 12, 10, 8 ss 3 sets of 80 x 8, 10, 12

dumbell pullovers superset cable crossovers
3 sets of 70lbs x 2 ss 3 sets of 50 x 12

cardio on thursday and friday, delts arms cardio on sat


Title: Re: Naturalwonder83 training Log
Post by: CalvinH on June 23, 2011, 09:52:27 AM
http://www.youtube.com/watch?v=RQhuo1tCSxM

once u b egin going heavy youll ntice the cable wants to pull u forward-it does feel like a front squat




Cool Gene.gonna try these next leg workout.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 23, 2011, 04:11:33 PM



Cool Gene.gonna try these next leg workout.
cool.
lets workout together next week.

Thursday evening
30 mins on stairmaster level 12
10 mins core work after

same diet as usual
2 scoop bpi superpro-fiber powdr-cinomon-1.5tbps mac oil
5 omega eggs w onions chives in coconut oil w/ salsa
7 oz ground chicken w/ tomatoe sauce, 30g pistachios w spinnach
7 oz ground chicken w/ tomatoe sauce, 25g walnuts w spinnach
can herring w/ kale, tomatoes, peppers, lemonjuice, garlic powder, poppy seeds
2 scoop rxodus whey berry blend powder, handful pumpkin seeds


Title: Re: Naturalwonder83 training Log
Post by: CalvinH on June 24, 2011, 05:09:08 AM
cool.
lets workout together next week.

Thursday evening
30 mins on stairmaster level 12
10 mins core work after

same diet as usual
2 scoop bpi superpro-fiber powdr-cinomon-1.5tbps mac oil
5 omega eggs w onions chives in coconut oil w/ salsa
7 oz ground chicken w/ tomatoe sauce, 30g pistachios w spinnach
7 oz ground chicken w/ tomatoe sauce, 25g walnuts w spinnach
can herring w/ kale, tomatoes, peppers, lemonjuice, garlic powder, poppy seeds
2 scoop rxodus whey berry blend powder, handful pumpkin seeds




Kewl 8)


Title: Re: Naturalwonder83 training Log
Post by: wes on June 25, 2011, 02:18:01 AM
Impeccable diet Gene........how`s your bodyfat......must be very lean huh?

I`m gonna` give those cable squats a shot too......I`ll try anything new for my non-existant quads.

Keep pumping!!


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 26, 2011, 01:18:44 PM
Impeccable diet Gene........how`s your bodyfat......must be very lean huh?

I`m gonna` give those cable squats a shot too......I`ll try anything new for my non-existant quads.

Keep pumping!!
thanks wes-bodyfat is between 5-6%-ive been able to maintain that for like 2 years now

good luck with the squats!

____________

Friday
20 mins of jumprope alternated with prowler pushes
2 mins hard jump rope/30 seconds fast prowler pushes-alternated non stop for 20 mins

sat:
delts arms calves golds new haven

standing side lateral machine
80lbs-4 sets of 12

cable side laterals
50lbs-4 sets of 12

db shrugs
90lbs-4 sets of 20

plate raises superset bent over db laterals
4 sets of: 45lbs x 12 ss 30lbs x 12

vbar pushdowns
50lbs-4 sets of 12

cable preacher curls
50lbs-4 sets of 12

overhead machine extensions
110lbs-4 sets of 12

incline cable curls
50lbs-4 sets of 10

dips
4 sess of 25

vbar chins
slow
4 sets of 7

used my gripper throughout

standing calf raise
375-4 sets of 12

seated calf
plate+25-4 sets of 1 minute

30 mins stairmaster level 9

sat was refeed day

sunday
today
rest day


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 26, 2011, 05:11:22 PM
sat
refeed day
5 omega eggs w 1 english muffin and blueberies
basmati rice with chicken and spinnach and cashews and ketchup 1 apple
3 scoop beverly intl mass maker post workout
soba noodles w chicken and spinnach and pistachios and ketchup
3 slices pizza
bunch hershey kisses and candy
small cup of ice cream
greek yogurt w whey and pumpkin seeds and blueberries

sunday
today
2 scoop rxodus whey n berries blend 1.5tbsp mac oil
5 omega eggs w 99g blueberries
8 oz chicken w spinnach 35g pistachios
2 scoop rxodus whey n berries blend handful pumpkin seeds
2 can sardines w tomatoe paste w spinnach w/ fesh squeezed lemon


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 27, 2011, 05:26:39 PM
Monday
lower body/cardio

dynamic warmup focusing on hip mobiity-i have super tight hip flexors

dumbell goblet squats
50lbs x 15
70lbs x 15
70lbs x 15
70lbs x 15

overhead walking lunges
40lbs x 25 lunges
40lbs x 25 lunges
40lbs x 25 lunges

romanian deadlifts
185 x 10
195 x 10
195 x 10
195 x 10

trx single leg leg curls
3 sets of 12 per leg

cardio:
2 minutes jumprope alternated with prowler pushes
20 minutes total

core circles on stability ball
3 set of 20
palof press
25lbs
1 set of 30 secs hold per side
1 set of 15 presses per side

5 omega eggs w/ 99g blueberries
2 scoop rxodus whey 1.5 tbsp mac oil
8 oz xtra lean turkey w/ tomatoe paste w/ kale 35g pistachios
3 scoop mass maker 1 scoop muscle provider 1 apple
8 oz xtra lean turkey w/ tomatoe paste w/ kale 30g walnuts
2 can sardines w/ spinnach-fresh squeezed lemon juice tomatoes small handful pumpkin seeds


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 28, 2011, 05:24:57 PM
Tuesday
3 mile run outside in the evening



Title: Re: Naturalwonder83 training Log
Post by: CalvinH on June 29, 2011, 04:51:43 AM
Tuesday
3 mile run outside in the evening





Ahem..... >:(


Title: Re: Naturalwonder83 training Log
Post by: wes on July 05, 2011, 10:36:22 AM
Hey Gene,what`s a "goblet squat"  ???

Keep pumping brother,you`re dedication is inspiring...........most people couldn`t do it,believe me!


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 10, 2011, 07:34:59 PM
my computer wasnt working...now it is...the diet was spot on...hit 4 days of cardio, and 4 days of weights these past few weeks.

cal-i keep getting stuck at work-im sorry

wes-a goblet squat is when u hold a dumbell at chest height with both hands and do squats---goblets help with perfect squat form and u are able to go deep and push the knees out at the bottom with your arms to open the hips


Title: Re: Naturalwonder83 training Log
Post by: wes on July 11, 2011, 03:16:21 AM
Thanks Gene,I may give them a shot.................... ..forgot to try the cable squats.....can`t remember shit!!  lol  ;D


5-6 % bodyfat for 2 years is unreal.

Stay focused!!


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 12, 2011, 03:13:08 PM
thx Wes!


Sat was arms calves cardio at golds new haven

sunday was a rest day-had cheat foods
monday-rest day-had cheat foods

i like my new split:sunday and monday-rest and refeed days...tuesday-saturday-workouts w/ low cals

tuesday morning
today
chest back abs

chins superset bosu pushups
3 sets of 15 ss 25

incline barbell press superset standig 2 handle cable rows
3 sets of 185 x 8 ss stack x 12

floor dumbell press superset wide pullups
3 sets of 70s x 12 ss 10 wide pullups

pec deck superset back extensions on ball
2 sets of 220 x 10 ss 15

trx hip pikes
2 sets of 12

evening:
3 mile run outside


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 13, 2011, 06:52:37 PM
Wed morning
Lower body/core

Dynamic warmup-10 mins

Core:
Stability Ball Leg Curl/Leg Raise
2 sets of 8
Dead Bug against wall
2 sets of 12

Box jumps superset Cable Squats
15 ss 55 x 12
15 ss 65 x 12
15 ss 75 x 12

Bulgarian Split Squat w/ defecit superset Stability Ball Rotations
3 sets of 40lbs x 15 per leg ss 25 rotations per side

Single Leg Romanian Deadlifts
3 sets of 40lbs x 12 per leg

Palof Press
iso-30lbs x 40 secs
30lbs x 15 presses

Incline plank reverse leg extensions
2 sets of 12 per leg

stair calves ascending
16 steps

changed my diet
am eating asparagus with my meals now instead of kale-i really like it

so the diet looks like
5 omega eggs w/ 100g blueberries
post workout-3 scoop mass maker, 1 scoop muscle provider, 1.5tbsp mac oil,cinnomon,1 apple or peach or plum
8 oz chicken w asparagus, 35g pistachios, tomatoes, mustard
8 oz chicken w asparagus, 30g walnuts or pecans, tomatoes, mustard
8 oz wild sockeye salmon, spinnach, tomatoes
6 oz turkey w mixed greens, handful pumpkin seeds, tomatoes, mustard


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 15, 2011, 04:14:25 AM
Thursday
Delts/core/calves

trx y flies superset face pulls superset mountain climbers on stability ball
4 sets of 12 ss 4 sets of 35 x 12 ss 4 sets of 20

smith machine shrugs superset bent over laterals superset hanging wipers
3 sets of 315 x 12 ss 3 set of 25 x 12 ss 3 sets of 20

1 arm machine laterals superset landmines
3 sets of 125 x 12 per arm ss 3 sets of 20

standing db press
35 x 10 into 40 x 10 into 45 x10 into 50 x 10 into 55 x 10

seated leg press calf
5 sets of 15

20 min on stairmaster


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 15, 2011, 05:18:19 PM
Friday
arms and cardio

warmup:
int/ext rotations-2 x 12
gripper-2 x 20
diamond pushups-2 x 20
band curls-2 x 20

alt dumbell curls superset vbar pushdowns
30 x 10 ss 50 x 12
35 x 10 ss 70 x 12
40 x 10 ss 90 x 12
40 x 10, 30 x 10, 20 x 20 ss 90 x 12

incline hammer curls superset overhead rope
3 sets of:
35 x 8 ss 55 x 10

machine curls superset skullcrushers
3 sets of:
120 x 10 ss 60 x 15

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

cardio:
20 mins of prowler pushes alternated with 1 minute jump rope


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 17, 2011, 02:38:19 PM
Saturday-clean refeed day

Sunday morning-legs

dynamic warmup-10 mins

seated calf
45lbs-4 sets of 25

deadlifts
135 x 20
185 x 15
225 x 10
275 x 10
295 x 5

goblet squat
30lbs x 20
50lbs x 15
70lbs x 12
80lbs x 12
90lbs x 10
90lbs x 10

roll into kickup superset bench knee ups
4 set of 15 ss 15

dumbell bulgarian split squats
50lbs
3 sets of: 6, 8, 10 per leg

lying leg curl superset high knee tuck jumps
4 sets of 80lbs x 12 ss 4 sets of 15 jumps

seated calf
90lbs
4 sets of 12


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 18, 2011, 08:44:14 AM
Monday morning

chest/back

bosu ball pushups superset wide pullups-25 ss 15
med ball pushups superset wide chins-25 ss 15
feet on stability ball, hands on 2 med ball pushups superset narrow pullups-25 ss 15
trx pushups superset hammer chins-25 ss 15

cable chest press superset bent over double dumbell rows
50 x 10 ss 50 x 10
80 x 12 ss 55 x 10
100 x 15 ss 60 x 10

incline barbell press superset seated rope rows
185 x 5 ss 120 x 5
185 x 8 ss 120 x 8
185 x 10 ss 120 x 10

dumbell pullovers
90lbs x12
90lbs x 15

20 mins on stairmaster level 13-18
ran out of time-ony could do 20 mins

high carb day today w/ cheat meal


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 19, 2011, 04:15:22 PM
Tuesday:

dynamic warmup
10 mins

stairway calves:
1st step x 1 raise
2nd step x 2 raises
3rd step x 3 raises
etc
up to 10 steps x 10 raises

dumbell goblet squat(pause at bottom of each rep)
60 x 15
80 x 15
95 x 12
95 x 12
95 x 12

dumbell romanian deadlift
50 x 20
70 x 15
80 x 12
85 x 12

stability ball leg curl leg raise combo superset step ups
3 sets of: 5 ball curls and 60lbs x 8 per leg

tuesday evening:
3 mile run outside


Title: Re: Naturalwonder83 training Log
Post by: newmom on July 19, 2011, 04:25:09 PM
u ran outside in this heat, good for you


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 19, 2011, 04:31:00 PM
u ran outside in this heat, good for you
last week was more humid and the run wasnt fun. tonight we made better time-it wasnt as humid


Title: Re: Naturalwonder83 training Log
Post by: newmom on July 19, 2011, 04:33:48 PM
last week was more humid and the run wasnt fun. tonight we made better time-it wasnt as humid

eff that, in this heat, I go outside, it's to hot then so I hit the hamster wheel LOL


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 20, 2011, 06:03:49 PM
Wed
shoulders-core


hang cleans superset dead bug
5 sets of: 135 x 5 ss 30 secs x 5

plate raise superset barbell rear shrugs superset offset overhead bdumbell waiter walk
3 sets of: 45lbs x 12 ss 185 x 15 ss 40lbs x 30 secs per arm

bent over rear laterals superset ball jackknives
2 sets of 25lbs x 20 ss 15

diet was good until i went to a family birthday dinner-i attempted to eat my own food but it would have been rude to-so i hd chips, turkey burger, fries, carrot cake


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 22, 2011, 02:08:04 PM
Friday
morning

arms

chins superset diamond pushups feet on stability ball
4 sets of 12 ss 4 sets of 25

standing incline cable curls superset overhead dumbell extensions
3 sets of 25lbs x 10 per arm ss 3 sets of 70lbs x 20

standing dumbell curls superset palof press iso hold
3 sets of 35lbs x 15 per arm ss 3 sets of 30lbs x 40 secs

skullcrushers superset standing ab wheel rollouts
3 sets of 70lbs x 12 ss 3 sets of 8

rope hammer curls superset cable wrist curls superset cable reverse wrist curls superset ball pikes
3 sets of 40lbs x 10 ss 3 sets of 30lbs x 20 ss 3 sets of 30lbs x 12 ss 3 sets of 12

friday afternoon
30 mins on stairmaster level 12


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 23, 2011, 05:53:48 PM
sat
took off
did a lot of foam rolling
my legs are really sore still

gonna do chest/back cardio sunday morn

diet wise-my cravins have vanished these past few weeks-i dont know why
ive been adding red sea salt to my meals-before i wasnt adding sodium to my meals so i wonder if that is why


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 24, 2011, 06:50:58 PM
Sunday
chest/back/core/calves

warmup-10 mins

pushups superset hammer chins
25 ss 15
25 ss 15
25 ss 15
1 pushup into 1 hammer chin-repeated back n forth for 30 seconds

seated calf
1 plate-4 sets of 30

smith machine incline press superset 1 arm db rows
245 x 6 ss 70lbs x 20
245 x 8 ss 70lbs x 20
245 x 8 ss 70lbs x 20

dead bug
2 sets of 30 seconds

nautilus pulldowns suprset offset overhead dumbell waiter walk
2 plates per side x 10 ss 50lbs x 30 secs
2 pps x 10 ss 50lbs x 30 secs
2 pps x 8 ss 50lbs x 30 secs

cable chest press
35lbs x 10
35lbs x 12
single arm-35lbs x 12

pullover machine
180 x 12
180 x 10

med ball single arm pushup lockouts
2 sets of 10 per arm

seated calf raise
2 plates-4 sets of 15

30 mins on stairmaster level 12


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 25, 2011, 12:35:24 PM
Monday
Lower body

my hips are super super tight and are relly messing us the way i move
Really focusing on getting them loose and my lower body in allignment
am thinking of getting the 5 finger shoes to help out



hip mobility work with bands & dymamic warm ups
10 mins

goblet squat superset walking lunges
50 x 20 ss 30 lunges
60 x 20 ss 30 lunges
70 x 20 ss 30 lunges
80 x 20 ss 30 lunges

trx pistol squats superset trx leg curls
8 per leg ss 20
8 per leg ss 20
8 per leg ss 20
8 per leg ss 20

power step ups superset glute bridge, band above knees
25 per leg ss 20
25 per leg ss 15
25 per leg ss 12


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 28, 2011, 04:37:55 PM
Tuesday-off-ate some junk food

Wed-delts arms

plate raise superset diamond pushups superset trx bicep curls
3 sets of 45lbs x 20 ss 30 diamonds superset 15 trx curls

face pulls superset dumbell curls superset dumbell skullcrushers
3 sets of 50lbs x 12 ss 40lbs x 8 ss 30lbs x 15

dumbell shrugs superset rope pushdowns superset incline dumbell hammer curls
3 sets of 90lbs x 20 ss 40 x 15 ss 40lbs x 6

stairway calves-up to 12 steps x 12 raises

deadbug-2 sets of 30 secs

stability ball hip pike/rollback combo
3 sets of 10

cardio:
30 mins stairmaster level 11

Thursday
today
legs
wore the 5 finger shoes-balance felt great-i like them a lot

dynamic warm up-10 mins

deadlifts
225 x 5
285 x 5
295 x 5
315 x 5
315 x 5

cable squats
4 sets of 70lbs x 10

bulgarian split squats
4 sets of 50lbs x 12 per leg

hip bridge in between 2 benches
3 sets of 15

seated leg curls
4 sets of 100lbs x 15

30 min stairmaster level 12


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 31, 2011, 05:37:54 PM
Friday
chest/back/core

pullups superset bosu pushups
4 sets of 12 ss 25

incline dumbell press superset standing dual cable rows
4 sets of 75lbs x 12 ss stack x 10

cable press superset inverted rows
4 sets of 35lbs x 15 ss 10

stability ball pike rollout combo
2 sets of 10

offset dumbell overhead waiter walk
2 sets of 50lbs x 30 secs per arm

sat night and sunday ate junk food-body felt like it needed it


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 01, 2011, 11:38:47 AM
Monday
chest/back/core

pushups superset stability ball lateral toe touches
4 sets of 25 ss 4 sets of 25

wide pullups superset stability ball hip pike rollout combo-12 ss 12
narrow pullups superset ball pike rollout-12 ss 12
chins superset ball pike rollout-12 ss 8
hammer chins superset ball pike rollout-12 ss 8

low incline dumbell press
80 x 15
85 x 15
90 x 12

1 arm dumbell rows
80 x 15
80 x 15
80 x 20

cable chest press
45 x 10
45 x 12
45 x 15

cable moto rows
55 x 12
65 x 10
75 x 8

30 mins stairmaster level 12


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 02, 2011, 04:42:00 PM
Tuesday
legs/core


dymanic warmup-10 mins

leg press calf press superset cable squats
4 sets of 2 pps x 40 secs ss 4 sets of 75lbs x 12

trap bar deadlift
1st time using the trap bar for deads-felt great
275 x 10
275 x 10
275 x 10
275 x 10

deadbug superset stability ball leg curl leg raise combo superset dumbell step ups
3 sets of 30 secs ss 3 sets of 5 per leg ss 3 sets of 55lbs x 15 per leg

single leg glute bridge in between 2 benches-glute touches floor, upper body on bench
3 sets of 12 per leg

wall sits superset stairway calves
3 sets of 1 min ss 3 sets of 1st step x 1 raise, 2nd step x 2 raises, etc up to 10 x 10

tuesday evening
3 mile run outside
wore the 5 finger shoes-felt great on my hips and knees, but my feet got ripped up badly.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 04, 2011, 06:17:08 PM
thursday
delts arms abs

side laterals superset barbell curls superset bench knee ups
4 sets of 25lbs x 15 ss 50lbs x 15 ss 25

dumbell shrugs superset dumbell skulls superset face pulls
4 sets of 100lbs x 20 ss 30lbs x 15 ss 65lbs x 12

dumbell front raises superset trx body saw
4 sets of 25lbs x 15 ss 1 minute

30 mins stairmaster level 12


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 05, 2011, 01:57:40 PM
Fri
lower body

dynamic warmup-10 mins

cable squats superset ab wheel rollouts
4 sets of 80 x 10 ss 20 rollouts
1 set of 55 x 20

dumbell stiff leg deads superset leg press calf
4 sets of 65 x 15 ss 4 sets of 3 plate per side x20

dumbell reverse lunges superset ball hip pikes
4 sets if 40lbs x 20 ss 4 sets of 15

single leg glute bridges in between 2 benches
4 sets of 12 per leg

30 mins stairmaster level 12


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 08, 2011, 03:40:56 PM
Monday
chest/back/core

pushups superset pullups
50 ss 15
50 ss 15

incline dumbell press superset cable moto rows
60 x 15 ss 40 x 15
80 x 12 ss 70 x 12
90 x 10 ss 90 x10
95 x 6 ss 95 x 8

dumbell floor press superset seated rope rows
80 x 8 ss 120 x 12
80 x 10 ss 100 x 15
80 x 12 ss 90 x 20

dumbell pullovers superset pushups(hands on stability ball, feet on bench) superset narrow pullups
80 x 15 ss 15 ss 10
80 x 15 ss 10 ss 8

med ball russ twists superset supermans
2 sets of 50 reps ss 15 reps

30 mins stairmaster level 12


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 09, 2011, 05:41:47 PM
Tuesday morning

lower body

10 min dynamic warm up

dumbell goblet squats
50 x 12
70 x 12
85 x 12
100 x 10
100 x 10
100 x 10

trap bar deadlifts
135 x 6
225 x 6
315 x 6
315 x 6
315 x 6

dumbell bulgarian split squats
40 x 8 per leg
50 x 8 per leg
55 x 8 per leg
60 x 8 per leg
65 x 8 per leg

single leg glute bridge in between 2 benches
3 sets of 12 per leg

stability ball leg curl leg raise combo superset ab wheel rollouts
3 sets of 6 ss 3 sets of 25

seated leg curls
130 x 12
150 x 12
150 x 12
150 x 12

30 mins stairmaster level 13

bought new pair of 5 finger shoes-i got the cross trainer version-very comfortable-had a great workout with them and wore them all day


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 11, 2011, 06:21:29 AM
wed morning

delts arms core cardio

face pulls superset standing dumbell press superset stability ball pikes
40 x 12 ss 40 x 12 ss 12
40 x 12 ss 50 x 10 ss 12
40 x 12 ss 55 x 10 ss 12
40 x 12 ss 60 x 8 ss 12

side dumbell laterals superset dumbell shrugs superset transitional planks
30 x 12 ss 80 x 25 ss 10
30 x 15 ss 80 x 25 ss 10
30 x 20 ss 80 x 25 ss 10

rope pushdowns superset rope hammers
40 x 20 ss 40 x 20
60 x 15 ss 60 x 15
80 x 12 ss 80 x 12
100 x 10 ss 100 x 10

cable curls superset skullcrushers
50 x 15 ss 60 x 20
70 x 15 ss 60 x 20
90 x 12 then 3 drop sets ss 60 x 20

20 mins intervals on stairmaster


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 11, 2011, 03:58:45 PM
thursday
nothing
ate low cals

2 scoop ultimate muscle protein, cinnomon, fiber powder, 1.5tbsp mac oil, 1 plum, berries

8 oz chicken, spinnach, tomatoes, pistachios, mustard

4 omega eggs w spinnach and tomatoes and turkey bacon

6 oz salmon w/ kale, tomatoes, pumpkin seeds


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 16, 2011, 04:21:20 PM
friday
10 min dynamic warm up

dead bug ss leg curl balance hold
3 sets of 30 secs ss 3 sets of 6

goblet squats
3 sets of 100lbs x 15

dumbell stiff deads
3 sets of 70lbs x 15

single leg hip thrusts ss high step ups
3 sets of 12 ss 3 sets of 15

wall sits
3 sets of 2 mins

30 mins on stairmaster level 14


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 16, 2011, 04:26:22 PM
sat golds new haven

standing calf raise
225 x 30
287 x 20
300 x 15
330 x 12

pushups ss vbar chins
8 sets 25 ss 8 sets 8-10

tbar row
3 plates-3 sets 8

hammer strength incline press
2 plates-3 sets of 20, 15, 15

1 arm db rows
65lbs-3 sets of 20

hammer strength press
2 plates per side-3 sets of 15

pulldowns superset pec deck superset pullover
3 sets of 160 x 12 ss stack x 15 ss level 8 x 12

cable preacher curls
3 sets of 130 x 10

seated calf
2 plates-4 sets of 30

incline reverse crunch
3 sets of 20
side plank
3 sets 30 secs
low cals-4 meals


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 16, 2011, 04:27:43 PM
sun-cheat meals at night-waste of my time


Title: Re: Naturalwonder83 training Log
Post by: newmom on August 16, 2011, 04:30:36 PM
sun-cheat meals at night-waste of my time

how so?

Hope you're well my friend. Golds in a couple of weeks?
























































Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 16, 2011, 04:32:51 PM
monday
legs golds new haven

10 min dynamic warmup

seated calf ss high step up
3 sets 2 plate x 20 ss 3 sets 15, 20, 30 per leg

nebula leg press ss standing calf
3pps x 30 ss 225 x 20
5 pps x 25 ss 287 x 20
7 pps x 20 ss 300 x 300
7 plate+15 per side x 15 ss 330 x 20

bulgarian split squat
70lbs
5 x 5 per leg

seated leg curl ss donkey calf
3 set 170 x 15 ss 330 x 15

glute ham raise
3 set 15, 12, 10

cardio
10 sets of 15 burpees

abs
ab wheel rollouts-4 sets of 25


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 16, 2011, 04:38:45 PM
today
tuesday

golds new haven

standing lateral machine ss reverse pec deck
40 x 15 ss 60 x 15
60 x 12 ss 60 x 15
70 x 10 ss 60 x 15

db shrugs
70 x 20
90 x 15
100 x 15
110 x 15
120 x 15

hammer strength press
3 plates per side
3 sets of 6

dead stop 1 arm db rows
75lbs
3 sets of 15

chins
bodyweight x 10
1 chain on neck x 8
2 chains on neck x 8
2 chains on neck x 6

dips
bodyweight x 15
1 chains x 15
2 chains x 15
2 chains x 12

cardio
15 sets of 15 burpees

low cal day
only 4 meals


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 16, 2011, 04:42:52 PM
newmom-they were just boring foods

golds in a few weeks sounds good :)


Title: Re: Naturalwonder83 training Log
Post by: w8m8 on August 16, 2011, 04:55:07 PM
am thinking of getting the 5 finger shoes to help out

can you share a few comments if you do get a pair please  :)


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 17, 2011, 12:52:03 PM
can you share a few comments if you do get a pair please  :)
i bought them-i have the blue pair-cross trainer style-so comfortable on my feet-hips feel great, knees feel great, lower back feels great-i love them

oh yes ive gotten many comments on them-frog shoes, they look gay, clown feet, aqua man-kids think theyre wild


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 17, 2011, 12:54:10 PM
wed
morning
30 mins on stairmaster level 13

weight is back down to 169 again-tommorow will be high carb day-


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 18, 2011, 03:02:59 AM
thursday
will do lower body and heavy sled pushes today


high carb day-my body needs it-weight was 169 again today

1 cup plain keifer, 1 scoop ultimate muscle protein, cinnomon, scoop pysillium husk, 1/2 cup frozen wild blueberries

1 cup egg whites, 50g quinioa, 1/2 cup blueberries and raspberries

post workout
5 oz chicken, 1/2 cup(dry weight) basmati rice w/ ketchup, kale and tomatoes, 1 kiwi

5 oz chicken, 2oz soba noodles, 1/2 cup carribean beans, kale and tomatoes

5 oz chicken, 1/2 cup(dry weight) red quinioa, kale and tomatoes

tandoori chicken w/ basmati rice, greens and tomatoes


Title: Re: Naturalwonder83 training Log
Post by: w8m8 on August 18, 2011, 06:33:13 AM
i bought them-i have the blue pair-cross trainer style-so comfortable on my feet-hips feel great, knees feel great, lower back feels great-i love them

oh yes ive gotten many comments on them-frog shoes, they look gay, clown feet, aqua man-kids think theyre wild

thank you Gene .. I want a pair and needed to hear from someone who wore them


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 18, 2011, 03:05:05 PM
thank you Gene .. I want a pair and needed to hear from someone who wore them
1st few days your feet and calves will be sore
i truly love them-theyve improved my posture and allignment so much


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 18, 2011, 03:10:10 PM
thursday
lower body

dynamic warm up
10 mins

smith machine front squats superset stability ball hip pike rollout combo
135 x 15 ss 10
185 x 10 ss 10
185 x 10 ss 10
185 x 10 ss 10

doing the goblet squats these past few weeks has really improved my form a lot

heavy slow prowler pushes
8 sets

trx jump squats superset trx hamstring curls
3 sets of 15 ss 3 sets of 15

walking lunges superset full body hand foot touch rotations
3 sets of 30lbs x 50 lunges ss 12

tuck jumps superset wall sits
4 sets of 20 ss 4 sets of 1.5 mins

really liked how i felt in the 5 finger shoes during the jumps-my hips are feeling not tight anymore

tried controlled labs purple psyko during my workout-whey hydro, leucine, cit malate and novaline-superb product-felt like working out forever


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 19, 2011, 09:08:49 AM
friday morning
light upper body and cardio

trx inverted rows superset pushups on bosu ball, feet up on box superset face pulls
4 sets of 15 ss 4 sets of 25 ss 4 sets of 15@30lbs

gripper

pullups superset trx handstand pushups
5 set of 12 ss 5 sets of 5
gripper

overhead rope extensions superset hammer curls
50 x 15 ss 35 x 15
60 x 12 ss 40 x 10
80 x 10 ss 45 x 8

cardio:
10 sets of heavy prowler pushes fast


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 21, 2011, 05:43:51 PM
cheated a lot over the weekend
right lat kept spasming

switchin to an upper body lower body split

mon-upper
tues-lower

thurs-upper
fri-lower

cardio is 4-5 days week
either stairmaster, running outside, ropes, or prowler pushes


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 22, 2011, 06:46:36 PM
monday
upper body

pushups on gymnastic rings/pullups/dips
3 x 15/3 x 12/3 x 15
no rest until all 9 sets done

bench press w/ chains/rope alternating waves/moving plank on valslide/supermans w/ scap retraction
185-3 x 10/ 3 x 40 seconds/ 3 x 30 seconds/ 3 x 25, 20, 20

hammer chins/heavy rope slams/cable rear delt flies
3 x 8/ 3 x 20/ 30lbs-3 x 12

cable flies/ lateral raise/ trx bicep curls
80lbs-3 x 20/ 20lbs-3 x 12/ 3 x 12 trx

trx inverted rows/ walking dumbell press/ cable tricep extensions
3 x 12/ 25lbs-3 x 40 secs/ 70lbslbs-90-3 x 15, 12, 10


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 23, 2011, 04:50:08 PM
TUESDAY
LOWER BODY:

10 min dynamic warmup

dead bug w/ wall push superset ball ham curl w/ leg balance hold
2 x 40 secs ss 2 x 8 per leg

dumbell goblet squats
100lbs x 15
100lbs x 15
100lbs x 15
100lbs x 15
100lbs x 15

trap bar deadlift
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10

dumbell bulgarian split squat
50lbsx 12
50lbs x 12
50lbs x 12
50lbs x 12

single leg hip thrust in between 2 benches
4 sets of 12 per leg

30 mins stairmaster level 11


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 24, 2011, 05:53:53 PM
wed afternoon

3.5 mile run outside in the 5 finger shoes


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 25, 2011, 03:45:31 PM
thursday
upper body

ring of fire pushups/ 1 arm db snatches/ hammer chins
3 sets of 45 secs/ 3 sets of 45lbs x 12 per arm/ 12 chins

ring of fire:arrange some dumbells in a circle on ground-without knees touching the ground, rotate around the circle of dumbells doing pushups on the dbs, in between the dbs, 1 arm on dbs.

trx hip pikes/ dips/ battling ropes rainbows/ battling ropes overhead press
3 sets of 20/ 3 sets of 20/ 3 sets of 40 secs/ 3 sets of 30 secs

heavy band uppercuts/ cable woodchoppers/ rope climbing
3 sets of 40 secs/ 3 sets of 50lbs x 20 per arm/ 3 sets of 1 minute

med ball slams/ chins/ lying med ball explosve overhead press and catch
3 sets of 20/ 3 sets of 8/ 3 sets of 20


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 27, 2011, 08:14:11 AM
friday
lower body

10 min dynamic warmup

dead bug superset stability ball leg curl balance hold
2 sets of 45 secs ss 2 sets of 8 per leg


squats
135-4 sets of 15

still tying to reteach myself form-i keep leaning over too much and anterior tilting. went real real  slow and felt the form in my quads-will prob go lighter next week until i can keep my back straight.

dumbell stiff leg deads superset stability ball leg curls superset leg press calves
4 sets of 80lbs x 12 ss 4 sets of 20 ss 4 sets of 30 w/ 2 plates per side

single leg squats facing wall w/ hand slide superset 30lb med ball jump squats
4 sets of 15 per leg ss 4 sets of 20

weighted glute bridges superset palof press
135-4 sets of 15 ss 30lbs-4 sets of 15



Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 30, 2011, 06:18:47 PM
monday
upper body

pushups/pullups/seated calf
2 sets of 50 ss 2 sets of 15 ss 2 sets of 15 w/ 2 plate+25 on machine

smith machine incline press superset seated cable row
225 x 6 ss 160 x 15
225 x 6 ss 190 x 12
225 x 6 ss 220 x 10

dumbell shrugs superset scorpion pushups-90 x 20 ss 15
db shrugs ss uchi mata pushups-90 x 25 ss 15
db shrugs ss dive bomber pushups-90 x 25 ss 15

cable chest press superset chins
3 sets of 75 x 10, 12, 15 ss 3 sets of 12

db rows
3 sets of 85 x 10, 12, 15 per arm

cardio
10 sets of 10 burpees

Tuesday
today
lower body

10 min dynamic warm up

goblet squats
115 x 5
115 x 8
115 x 10
115 x 12

single leg squats facing wall w/ wall slide superset tuck jumps
3 sets of 20 per leg ss 3 sets of 10

barbell glute bridges superset stability ball leg curl w/ balance hold
3 sets of 185 x 20 ss 3 sets of 5 per leg

stiff leg deads
135
3 sets of 15

30 mins stairmaster level 12



Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 06, 2011, 05:04:47 PM
last week

Wed-off-refeed day

Thursday-upper body at golds new haven

standing 1 arm machine laterals superset reverse pec deck
50 x 10 ss 70 x 10
70 x 10 ss 70 x 10
80 x 10 ss 70 x 10
80 x 8 ss 70 x 10

vbar chins superset pushups
15 ss 25
w/ 1 chain-10 ss 25 w/ 1 chain
w/ 1 chain-8 ss 25 w/ 1 chain

tbar rows
2 plates-3 set of 20

hammer strength incline press
2 plate+35 per side-3 sets of 12, 10, 8

db shrugs
100 x 12
115 x 12
120 x10

machine preacher curls
3 sets of 8

machine incline curls
3 set of 12

machine overhead extensions
3 sets of 15, 12, 10

vbar pushdowns
3 sets of 15, 12, 8

seated calf
4 sets of 40 secs

standing calf
4 sets of 40 secs

cardio
20 sets of 12 burpees


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 06, 2011, 05:08:52 PM
friday-off-carb up in evening

sat morn

legs

10 min dynamic warmup

seated calf
5 sets of 50 secs

dumbell goblet squats
50 x 12
70 x 12
90 x 12
110 x 12
120 x 12
120 x 12
120 x 12

dumbell step ups
50lbs-4 set of 15

dumbell stiff leg deads superset tuck jumps
4 sets of 70lbs x 12 ss 4 set 20 tuck jumps

leg press calf
4 sets of 30

weighted glute bridges
195-4 sets of 15

stability ball hip pike rollout combo
3 set of 8

hanging wipers
3 sets of 20

cardio
30 mins on treadmill-4.o mph, 12 incline


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 06, 2011, 05:12:36 PM
sunday-off
monday off

today
tuesday
chest back abs

ring off fire pushups superset pullups
3 sets of 1 min ss 3 sets of 12

dumbell incline press superset cable moto rows
70 x 12 ss 50 x 12
85 x 8 ss 80 x 10
90 x 8 ss 100 x 8

cable chest press superset 1 arm db rows
35 x 15 ss 75 x 20
40 x 12 ss 80 x 15
50 x 10 ss 85 x 15

dumbell pullovers superset pushups on bosu, feet on bench
2 sets of 80 x 15 ss 2 sets of 25

hip pikes
3 sets of 10

cardio
20 mins battling ropes


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 07, 2011, 02:57:32 PM
Wed morning-lower body

10 min dynamic warm up

dead bug w/ wall push superset stability ball leg curl w/ balance hold
2 x 30 secs ss 2 x 5 per leg

cable squats superset jump squat w/ 30lb med ball
30 x 15 ss 20
40 x 15 ss 20
60 x 15 ss 20
70 x 15 ss 20
70 x 20 ss 20

trap bar deadlifts
325 x5
325 x 5
325 x 5
325 x 5
325 x 5

ab wheel rollouts
4 sets of 15

single leg hip thrust in between 2 benches superset reverse single leg squat w/ wall slide
4 sets of 12 ss 4 sets of 20

stability ball rotations
4 sets of 30

ascending calf raises on stairs
1st step 1 raise
2nd step 2 raises
etc
up to 15 step x 15 raises

wed afternoon
20 mins of 2 min fast jumprope alteranted w/ 20 secs of heavy prowler sprints


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 08, 2011, 04:01:10 PM
Thursday morning
delts arms cardio

trx Y, T, I flies superset trx handstand pushups
3 sets of 12 ss 3 sets of 10

face pulls superset db shrugs
3 sets of 40lbs x 15 ss 3 sets of 90lbs x 15

dumbell laterals
3 sets of 30lbs x 12 drop to 20lbs x 12 drop to 10lbs x 12

supersetted with

30lb med ball russ twists
3 sets of 50

rope pushdowns superset db curls
3 sets of 40lbs x 15, 20, 25 ss 3 sets of 30lbs x 12

rope extensions superset incline dumbell hammer curls
2 sets of 80lbs x 6, 7 ss 2 sets of 20lbs x 15

skullcrushers superset dumbell bicep rows on incline bench
2 sets of 80lbs x 12 ss 2 sets of 30lbs x 20

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

30 min stairmaster level 11


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 11, 2011, 06:28:09 AM
friday-off

sat-off-cheat day

sun-off


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 12, 2011, 06:50:17 PM
monday

protein fat carbs every meal-
except-post workout-pro and carbs

chest back

pulldowns superset with pushups
4 sets of 10, 10, 10, 8 ss 4 sets of 25

incline dumbell press superset chins
4 sets 10 ss 4 sets 15

standing dual cable row superset dumbell floor press
4 set 10 ss 4 set 12

cable crossover superset pullovers
3 set 15 ss 3 set 12

hip pikes
2 x 15
kneeling single leg palof hold
2 x 40 sec

20 min eliptical
20 min battling ropes


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 13, 2011, 02:10:41 PM
tuesday
lower body

10 min dy warmup

cable squats superset ball hamstring curls
4 set 15 ss 4 set 20

stiff leg deads superset barbell bridges
135 x 20 ss 135 x 20
195 x 15 ss 195 x 15
225 x 10 ss 225 x 15
225 x 10 ss 225 x 15

bulgarian split squats on bench
30lbs-3 sets of 25 per leg

ab wheel
4 sets of 25

seated leg curls
4 sets of 15, 12, 10, 8

leg press calves
4 sets of 30

stair calves
up to 13 steps x 13 calves

30 min stairmaster level 12


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 15, 2011, 04:50:43 PM
wed-off

thursday
shoulders arms

face pulls superset rear shrugs
4 x 12 ss 4 x 12

lumberjack press superset db shrugs superset bench knee ups
3 x 12, 15, 20 ss 3 x 12 ss 3 x 25

cable laterals superset dumbell laterals superset ball pikes
3 x 12 ss 3 x 15 ss 3 x 15

chins superset diamond pushups feet on ball
3 x 10 ss 3 x 25

rope pushdowns superset incline hammer curls
3 x 15 ss 3 x 6, 8, 10

dips superset barbell curls
5 x 15 ss 5 x 8


Title: Re: Naturalwonder83 training Log
Post by: Meso_z on September 16, 2011, 04:27:44 AM
Youre consistent. cool.

Do you ever feel like not working out or run down..or youre always amped up before a workout?



Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 17, 2011, 07:52:22 AM
meso-thx-im usually looking 4ward to my workout-but sometimes im too tired in the morn so ill workout later in the day-i rarely have a bad workout

fri
legs

10 min dynamic warm up

dead bug with wall push superset ball ham curl w/ balance hold superset ball rotations
3 x 30 secs ss 3 x 8 per leg ss 3 x 30


cable squats superset trap bar deadlifts
50 x 15 ss 225 x 15
70 x 15 ss 225 x 15
100 x 15, rest 10 secs then 100 x 15 ss 225 x 15 rest 10 secs, then 225 x 15

barbell glute bridges superset reverse single leg squat w/ wall slide
235 x 12 ss 20 perleg
235 x 12 ss 20 per leg
235 x 12 ss 20 per leg

box jumps superset single leg ham curl on ball
2 x 20 ss 2 x 20 per leg

hanging wipers
3 x 30

saturday
chest back

pushups superset pullups
1 pushup into 1 pullup
2 pushups ito 2 pullups
etc
up to 10 pushups into 10 pulups

hamer strength press superset tbar rows
3 set of 2 plates per side x 10 ss 3 sets of 3 plates x 8, 4 plates x 8, 5 plates x 6

incline dumbell press superset bent over 2 dumbell rows
3 sets of 70lbs x15 ss 3 sets of 55lbs x 10

seated calf ss single leg calf
4 sets of 12 ss 4 sets of 25

lying supermanw/ scap retraction superset dive bomber pushups-10 ss 10
superman ss scorpion pushups-10 ss 10
superman ss spiderman pushups-10 ss 10
superman ss band pull apart pushups-10 ss 10

palof press iso hold
35lbs-2 sets of 30 scs per side

low cardio this week
wil hit 4 days next week


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 19, 2011, 06:47:46 PM
monday


face pulls
5 sets heavy

smith machine behind back shrugs
135 x 12
225 x 12
275 x 12
275 x 12
275 x 12

lumberjack press superset db shrugs
plate x 10 per arm ss 80 x 20
plate+25 x 8 per arm ss 100 x 20
plate+35 x 6 per arm ss 120 x 20

lateral raise supeset chins superset diamond pushups
5 sets of 20 x 12 ss 5 sets of 5 ss 5 sets of 15
did all sets back to back no stopping

overhead db extension ss db curls
65 x 12 ss 35 x 6
75 x 12 ss 35 x 8
85 x 12 ss 35 x 10 drop to 20 x 20

cable incline curls superset skullcrushers
4 sets of 35 x 10 ss 4 sets of 70 x 12

cable wrist curls
3 x 12
cable reverse wrist curls
3 x 20

30 min stairmastr level 12

few hours later-light jog for half hour outside


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 20, 2011, 04:27:38 PM
tuesday morning
lower body

10 min dy warm up

smith machine front squats
135 x 15
185 x 10
195 x 8
195 x 5

ball hip pikes
3 x 20

single leg dumbell romanian deads
50lbs-3 x 10 per leg

superset with

single leg ball leg curls
3 x 20 per leg

stair calves
1st step 1 raise...up to 12 steps 12 raises

trx pistol squats
3 x 15 per leg

superset with

power ups on bench
3 x 25 per leg

hanging reverse crunch
2 x 10

hanging wipers
2 x 30

wall sits
3 sets of 2 mins

tuesday evening
3 mile run outside




Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 22, 2011, 04:31:13 PM
wed-off
cheat meals

thursday
chins superset trx atomic pushups
12 ss 30
12 ss 20
12 ss 15
12 ss 10

strict pulldowns superset med ball pushups
90 x 12 ss 15
120 x 10 ss 15
130 x 8 ss 15

incline dumbell press superset pendalay rows
95 x 3 ss 115 x 8
95 x 3 ss 115 x 8
95 x 3 ss 115 x 8
95 x 3 ss 115 x 8
95 x 3 ss 115 x 8
95 x 3 ss 115 x 8

cable chest press superset 1 arm db rows
40 x 10 ss 80 x 10
40 x 10 ss 80 x 10
40 x 10 ss 80 x 10

pec deck superset dive bomber pushups superset ab wheel
290 x 10 ss 15 ss 15
290 x 10 ss 15 ss 15

10 rounds of 25 rope slams


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 23, 2011, 11:50:52 AM
Friday

10 min dynamic warmup

stability ball leg curls superset stability ball stir the pot
4 x 20 ss 4 x 20

zercher squats superset dead bug w/ wall push
4 sets of 95 x 12 ss 4 sets of 30 secs
1st time trying zerchers...really liked them

stiff leg deadlifts
4 sets of 185 x 10

bulgarian split squat w/ dumbell in goblet position superset hip pikes on stability ball
60 x 10 per leg ss 15
70 x 10 per leg ss 15
80 x 7 per leg ss 15

stability ball bridges superset stability ball single leg curl w/ balance hold
2 sets of 12 ss 2 sets of 6 per leg

20 min intervals on stairmaster


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 27, 2011, 04:49:00 PM
sat-rest day
sunday-rest day had a small cheat meal
monday-no time for the gym but i had some cheat foods

tuesday
chest/back/shoulders

trx t flies superset chins superset med ball pushups
3 sets of 12 ss 3 sets of 15 ss 3 sets of 20

leg press calves
5 sets of 15

lumberjack press superset seated cable rows
plate x 10 ss 130 x 8
plate+25 x 8 ss 150 x 8
2 plates x 6 ss 170 x 8
2 plates x 5 ss 190 x 8

incline dumbell press superset barbell rows
100 x 6 ss 135 x 10
100 x 6 s 135 x 10

1 arm dumbell floor press w/ serratus punch superset hammer chins superset ab wheel rollouts
60 x 10 ss 10 ss 15
70 x 10 ss 10 ss 15

30 min stairmaster level 11


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 29, 2011, 05:49:52 AM
Wed
10 min dynamic warm up

stability ball leg curl balance hold superset stability ball stir the pot
3 x 1 min ss 3 x 30

front squats
8 sets of 135 x 6

dumbell step ups
55 x 12 per leg
65 x 12 per leg
70 x 12 per leg

stiff leg deads superset single leg hip thrusts between 2 benches
4 sets of 195 x 15 ss 4 sets of 12 per leg

20 min stairmaster level 12
last min was level 20


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 29, 2011, 06:07:43 PM
Thursday

diamond pushups on med ball superset weighted chins
5 sets of 10 ss 5 sets of 5 w/ 25lbs

rope pushdows superset dumbell curls
50 x 12 ss 30 x 10
70 x 12 ss 40 x 10
90 x 12 ss 45 x 10
90 x 12 drop to 40 x 15 ss 45 x 10 drop to 20 x 12

overhead dumbell ext superset incline hammer curls
80 x 10 ss 35 x 8
80 x 12 ss 35 x 8
80 x 15 ss 35 x 8

skullcrushers supeset trx bridge position bicep curls
80 x 12 ss 8
80 x 10 ss 8
80 x 8 ss 8

gripper superset hanging wipers superset bench knee ups
3 sets of 30 per hand ss 30 ss 30

cardio:
20 mins battling ropes


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 04, 2011, 04:26:03 AM
friday
10 min dynamic warmup

dead bug with wall push
3 sets of 30 secs

front squats
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5
supersetted with
single leg hamstring curls on ball
8 sets of 12 per leg

bulgarian split squats
55 x 12 per leg
55 x 12 per leg
55 x 12 per leg
55 x 12 per leg
55 x 12 per leg

dumbell stff leg deads
70 x 10
70 x 10
70 x 10
70 x 10
70 x 10

20 mins battling ropes


monday
pullups superset pushups
6 sets of 12 ss 6 sets of 30

trx inverted row superset trx atomic pushups
4 sets of 10 ss 4 set of 15

incline barbell press
185 x 10
195 x 8
195 x 8

1 arm db rows
70 x 12
80 x 12
85 x 12

flat dumbell press
90 x 10
90 x 10

20 min on treadmill-15 incline, 3.5 mph


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 04, 2011, 04:48:20 PM
tuesday

lower body

10 min dynamic warmup

front squats
175 x 4
175 x 4
175 x 4
175 x 4
175 x 4
175 x 4

dumbell step ups
70 x 12 per leg
70 x 12 per leg

ab wheel rolls
2 sets of 25

trap bar deadlifts
295 x 12
295 x 12

hanging wipers superset glute bridges against bench
30 ss 15
30 ss 15

before bed:7 mile run outside


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 05, 2011, 06:31:41 PM
wednesday

trx y flies superset face pulls
12 ss 35 x 12
12 ss 45 x 12
12 ss 55 x 10

smith machine shrugs superset dumbell crucifix hold
225 x 12 ss 30 x 30 secs
295 x 12 ss 30 x 30 secs
315 x 12 ss 30 x 30 secs
315 x 12 ss 30 x 30 secs

bench knee ups
3 sets of 50

trx handstand pushups
3 sets of 10

dips superset rope pushdowns
5 sets of 15 ss 5 sets of 40lbs x 12


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 06, 2011, 04:58:11 PM
thursday

hammer chins
7 sets of 12

bent over barbell rows
135 x 10
185 x 8
185 x 8
185 x 8
185 x 8

1 arm dumbell rows
80 x 15
80 x 15
80 x 15
80 x 15

dumbell pullovers superset chins
90 x 12 ss 10
90 x 12 ss 10
90 x 12 ss 10
90 x 12 ss 10

hammer curls
30 x 10
35 x 8
40 x 6
drop to 30 x 12
drop to 20 x 5

30 min stairmaster level 12

cheat day


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 08, 2011, 05:30:28 AM
friday

dumbell goblet squat
100 x 15
105 x 15
110 x 12
115 x 12
120 x 12
125 x 10
130 x 10
130 x 10
130 x 10

ascending stair calves
13 sets

dumbell walking lunges
30s x 30
40s x 30
50s x 30
50s x 30
50s x 30

single leg dumbell romanian deadlift
50 x 10 per leg
50 x 10 per leg
50 x 10 per leg
50 x 10 per leg

ab wheel rollouts
4 sets of 25

box jumps superset wall sits
4 set of 12 ss 4 sets of 1 min

trx hamstring curls
4 sets of 15

30 min stairmaster level 11


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 09, 2011, 05:57:48 PM
saturday

chest

trx scorpion pushups
2 sets of 45 seconds

incline barbell press
135 x 10
185 x 10
195 x 8
205 x 6
205 x 6

cable chest press
50 x 12
70 x 12
90 x 12
90 x 12

pec deck superset pushups
2 sets of 10 ss 2 sets of 25

med ball russ twists
4 sets of 40 seconds

20 min battling ropes


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 10, 2011, 09:19:38 AM
mon

10 min dynmaic warmup

front squats
135 x 8
145 x 8
155 x 8
165 x 8
175 x 8
185 x 8
185 x 8
185 x 8

single leg ham curl on stability ball superset stability ball stir the pot
4 sets of 15 per leg ss 4 sets of 30 seconds

bulgarian split squats
50lbs per hand-4 sets of 20 per leg

barbell glute bridges
315 x 10
315 x 10
315 x 10

stiff leg deads
195 x 10
195 x 10
195 x 10

20 min stairmaster level 9


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 12, 2011, 01:09:05 PM
tuesday
did a chest back workout which was lousy

wed
did back over
hammer chins
5 sets of 10

1 arm dumbell rows
90lbs
5 sets of 8

bent barbell rows
185
5 sets of 8

standing cable row
stack
4 sets of 12

chins
4 sets of 8

pullovers
90lbs
3 set of 12

stability ball stir the pot
3 sets of 20


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 13, 2011, 04:18:14 PM
thursday evening
shoulders w/ CalvinH

hammer strength press
plate per side x 30
plate+25 per side x 12
2 plate per side x 10
2 plate+25 per side x 5
2 plate+25 per side x 5
2 plate+25 per side x 5

hammer strength shrugs
2 plate per side x 12
3 plate per side x 12
4 plate per side x 8
4 plate per side x 8

side raises
22.5lbs-4 sets of 12

lumberjack press
plate x 12 per arm
plate+25-3 sets of 5 per arm

face pulls
3 sets of 12

seated calf
5 sets of 12

stairmaster-20 mins intervals



Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 14, 2011, 10:51:52 AM
friday
10 min dynamic warmup

stability ball leg curl balance hold superset dead bug w/ wall push
2 set 1 min ss 2 set 30 secs

smith machine front squats
205 x 5
205 x 5
205 x 5
135 x 20

trx jump squats superset trx leg curls
4 sets of 20 ss 4 sets of 20

single leg dumbell romanian deadlift
60lbs-4 sets of 8 per leg

single leg hip thrust in between 2 benches
4 sets of 12 per leg

overhead walking lunges
65lbs-4 sets of 20 lunges

20 mins intervals on stairmaster


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 15, 2011, 05:20:12 PM
Sat

rope pushdowns
5 sets of 12

diamond pushups on med ball
4 sets of 25

trx bridge curls
4 sets of 12

chins
5 sets of 10

overhead rope extensions superset incline hammer curls
60 x 12 ss 30 x 10
90 x 12 ss 30 x 8
120 x 10 ss 30 x 6

seated barbell curls
40 x 10
60 x 10
70 x 8
70 x 8
70 x 8
50 x 20

dumbell skullcrushers
30lbs-4 sets of 10

cable wrist curls
3 sets of 15

cable revers curls
3 sets of 10

30 min stairmaster level 12


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 18, 2011, 05:06:54 AM
mon

pulldowns
5 sets of 20, 15, 12, 10, 8

1 arm dumbell rows
90lbs
5 sets of 10

hammer strength 1 arm row
3 plates+25 per arm x 10
3 plates+35 per arm x 8
4 plates per arm x 6
4 plates per arm x 6

chest supported tbar row
2 plates+25
4 sets of 10, 8, 6, 5

sternum chins superset ball hip pikes
4 sets of 10 ss 4 sets of 12


Title: Re: Naturalwonder83 training Log
Post by: newmom on October 18, 2011, 06:11:27 AM
 ;D


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 18, 2011, 05:52:13 PM
tuesday

side dumbell lateral(palms facing away) superset TRX I raise
20 x 12 ss 12
25 x 12 ss 12
30 x 12 ss 12
30 x 12 ss 12

handstand pushups on wall superset smith machine shrugs
10 ss 225 x 12
10 ss 295 x 12
10 ss 315 x 10
10 ss 315 x 10

trx atomic pushups superset face pulls
12 ss 40 x 12
12 ss 40 x 12
12 ss 40 x 12
12 ss 40 x 12
12 ss 40 x 12

incline dumbell press superse rear delt flies
85 x 12 ss 15 x 15
85 x 12 ss 20 x 15
85 x 12 ss 25 x 15
85 x 12 ss 25 x 15

cable chest press superset cable crossovers
35 x 12 ss 40 x 12
35 x 12 ss 40 x 12
35 x 12 ss 40 x 12
35 x 12(single arm) ss 40 x 12

ab wheel rollouts
2 sets of 20

dumbell 6 way raise
10lbs-2 sets of 6


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 20, 2011, 06:43:03 PM
thursday

hopefully will get to do cardio on friday, sat, sunday this week...not happy with the diet this week-had a cheat meal on monday-sushi, pizza, and some candy after my workout... tuesday, pizza after my workout...and blueberry pancakes with a caesar salad wrap w/ potato salad for dinner last night on wed.

great pumps all week from the extra carbs though

today-thursday-no cheat meals

rope pushdowns superset dumbell kickbacks superset bench knee ups
5 sets of 12 ss 5 sets of 15 ss 5 sets of 20

trx bridge curls superset chins superset trx fallouts
5 sets of 12 ss 5 sets of 5 ss 5 sets of 15

overhead rope extensions superset incline hammer curls superset plate rotations
4 sets of 12, 15, 20, 25 ss 4 sets of 10 ss 4 sets of 30 secs

hammer curls face down on incline bench superset dips superset dumbell curls
4 sets of 10 ss 4 sets of 12 ss 4 sets of 8

gripper work
3 x 30 secs
cable wrist curls
3 sets of 15
superset
cable reverse wrist curls
3 sets of 15


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 22, 2011, 07:12:08 AM
friday

10 min dynamic warmup

stability ball leg curl balance hold superset stir the pot on stability ball
3 x 5 per leg ss 3 x 30 secs

stair calves
10 mins

dumbell goblet squat
50 x 15
70 x 15
80 x 15
100 x 15
120 x 12
120 x 12
120 x 12
120 x 12
120 x 12

trx jump squats
4 x 25

trx pistol squats superset trx leg curls
4 x 15 per leg ss 4 x 20

weighted hypers superset trx straight legged sit up
4 x 12 ss 4 x 12


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 25, 2011, 04:25:02 AM
monday
leg press calves
5 sets of 12

cobra lat pulldowns superset med ball pushups
4 sets of 12 ss 4 sets of 15

incline db press
95 x 7
95 x 7
95 x 7
95 x 7
95 x 7

1 arm db rows
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10

barbell rows superset flat db press
195 x 6 ss 95 x 7
195 x 6 ss 95 x 7
195 x 6 ss 95 x 7
195 x 6 ss 95 x 7
195 x 6 ss 95 x 7

20 min stairmaster level 14


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 25, 2011, 06:35:36 PM
tuesday

10 min dynamic warmup

dead bug w/ wall push/ ball curl w/ balance hold/ stir the pot on ball
3 x 1 min/ 3 x 1 min/ 3 x 1 min

stair calves
10 mins

dumbell goblet squat
6 sets of 15 reps w/ 100lbs

trap bar deadlifts
315
6 sets of 5

hip pikes on ball
4 sets of 15

barbell glute bridges
4 sets of 20 w/ 225

tuck jumps superset trx pistol squats
2 x 15 ss 2 x 12

deadman quad raise superset ball leg curls superset kick ups
2 x 6 ss 2 x 20 ss 2 x 10

20 min battling ropes


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 29, 2011, 07:15:42 AM
thursday

trx I raise superset dumbell laterals
4 x 12 ss 4 x 12

standing dumbell press superset ball pikes superset face pulls
4 x 10 ss 4 x 15 ss 4 x12

chins superset med ball diamond pushups superset hanging wipers
4 x 10 ss 4 x 15 ss 4 x 30

pushdowns superset hammer curls superset trx rollouts
4 x 12 ss 4 x 12 ss 4 x 15

20 min interals on stairmaster


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 29, 2011, 05:05:22 PM
trx leg curl cuperset trx full sit up
4 x 15 ss 4 x 12

staircase calves
10 mins

stiff leg deads
4 x 10

front squats
8 sets of 6

kettlebell swings
10 sets of 25 swings


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 01, 2011, 05:27:19 PM
monday

pulldowns
5 x 10

med ball pushups
4 x 25

1 arm db rows
4 x 8

incline db press
4 x 10

flat bench
4 x 12

cable press
4 x 12

sternum chins superset cable crossovers
4 x 8 ss 4 x 15

30 min stairmaster level 11

tuesday
3 mile run outside


Title: Re: Naturalwonder83 training Log
Post by: davie on November 02, 2011, 02:30:50 AM
Hey Natural wonder.

Your training is very interesting my friend. What structure do you follow. i went back a couple of pages and saw upper lower. Then a few body part variations appeared eg chest back, then chest shoulders, then upper again.

Im having week off this week and looking to start something new. Actually a mix of upper lower work, and using weights and bodyweight movements which I see (a reason your trianing caught my eye so much).
Can you give me some info (if you dont mind sharing) as to how you structure your workouts and why? im 6'1 about 205 looking for about another 10lbs on my frame. I eat really clean and am currently recovering from bulging disc in lower back so heavy squats and deads is out, but goblets, single leg light squats and intense hill cycles (the hill near my house is a 1.5 mile dooozy - about 50 degree incline).
All upper work is fine.

Thanks my friend.

Davie


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 02, 2011, 05:38:26 PM
wed
lower body

10 min dynamic warmup

goblet squats
100lbs-3 sets of 20

leg press calves
4 sets of 25

good mornings
1st time ever trying these
95lbs-3 sets of 12

barbell glute bridge superset trx jump squats
315 x 10 ss 15
315 x 10 ss 15
315 x 10 ss 30

bulgarian split squats
50lbs per hand-3 sets of 15 per leg

trx pistol squats superset trx leg curls
3 x 12 per leg ss 3 x 20


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 02, 2011, 06:21:59 PM
Hey Natural wonder.

Your training is very interesting my friend. What structure do you follow. i went back a couple of pages and saw upper lower. Then a few body part variations appeared eg chest back, then chest shoulders, then upper again.

Im having week off this week and looking to start something new. Actually a mix of upper lower work, and using weights and bodyweight movements which I see (a reason your trianing caught my eye so much).
Can you give me some info (if you dont mind sharing) as to how you structure your workouts and why? im 6'1 about 205 looking for about another 10lbs on my frame. I eat really clean and am currently recovering from bulging disc in lower back so heavy squats and deads is out, but goblets, single leg light squats and intense hill cycles (the hill near my house is a 1.5 mile dooozy - about 50 degree incline).
All upper work is fine.

Thanks my friend.

Davie
hey,

il pm u either tonigh or tommorow


Title: Re: Naturalwonder83 training Log
Post by: davie on November 03, 2011, 06:39:22 AM
That would be great thanks.

I was looking at something like EDT training for something different, but your set up looks really good.

Davie


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 03, 2011, 07:16:04 PM
kinda treating this week as a deload week

trx overhead I superset dumbell palms out laterals superset ab wheel rollouts
3 sets of 12 ss 3 sets of 30lbs x 12 ss 3 sets of 15

dumbell front raise superset trx Y raise superset hanging wipers
3 sets of 30lbs x 12 ss 3 sets of 12 ss 3 sets of 30

trx atomic pushups
3 sets of 25, 20, 15

incline dumbell press
95lbs-3 sets of 8

cable chest press superset dumbell shrugs
3 sets of 40 x 10 ss 3 sets of 90 x 15

rope pushdowns
3 sets of 12
overhead dumbell ext
80lbs-3 sets of 10

cardio
15 min burpees


Title: Re: Naturalwonder83 training Log
Post by: newmom on November 04, 2011, 01:21:13 AM
Sorry, been swamped...best wishes


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 04, 2011, 08:55:00 PM
Sorry, been swamped...best wishes
thank u

friday
chins
4 x 12

pulldowns
4 x 10

1 arm db rows
90lbs-4 x 10

cable moto rows
180-4 x 8

cable curls
4 x 10

incline hammer curls
4 x 10

20 min stairmaster intervals


Title: Re: Naturalwonder83 training Log
Post by: Butterbean on November 05, 2011, 08:27:26 AM
 :)


Title: Re: Naturalwonder83 training Log
Post by: newmom on November 05, 2011, 07:43:23 PM
going to the chapel and we...sing it butterballs


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 25, 2012, 05:31:10 PM
Found time to start up my log again

friday
foam roll
dynamic warmup

3 rounds of
cook hip lift-20 reps/wall slides-20 reps/dead bug w/ wall push-20 reps

int/ext rotations
3 x 30 secs

3 rounds of
weighted chins/single leg deadlift/landmines/jump rope
+45lbs x 8/75lbs x 10/60lbs x 30 secs/1.5 mins

3 rounds of
pushups/slideboard leg curls/bottoms up kettlebell walk/jump rope
50/30 secs/30 secs per hand/1.5 mins

3 rounds of
trx rows/bulgarian split squats/reverse crunches/jump rope
+45lbs x 8/50lbs x 12/30 secs/1.5 mins

2 rounds of
incline dumbell press/jump squats w/ med ball/jump rope
95lbs x 8/+30lbs x 20/1.5 min

2 rounds of
overhead rope ext/rope pushdowns/incline hammer curls/dumbell curls
40 x 16/40 x 12/35 x 8/30 x 8

calves
5 mins


Title: Re: Naturalwonder83 training Log
Post by: outby43 on February 25, 2012, 05:32:33 PM
Gene lives?  ???


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 02, 2012, 12:23:08 PM
Gene lives?  ???

mon
cant remember mondays workout-but it was good

wed
pullups superset pushups superset crossover plank
4 sets of 20, 15, 10 10/ 50, 50, 50, 50/ 30 secs

standing db press superset shrugs superset landmines
4 sets of 50 x 12/ 4 sets of 70 x 15/ 4 sets of 65 x 20

dumbell goblet squat
4 sets of 130lbs x 8

single leg hamstring ball curls superset 1 arm db rows
4 sets of 20 per leg/ 4 sets of 80 x 8

chins
4 sets of 8

rope extensions superset rope pushdowns
4 sets of 12/ 4 sets of 10

gripper work-10 mins

friday
lower body

foam roll

cook hip lift
2 x 25 per leg

calves
10 mins

slideboard leg curls superset incline plank leg extensions superset palof press
2 x 20/ 2 x 12 per leg/ 2 x 30lbs x 30 secs

pistol squats
2 x 10 per leg

trap bar deads superset hip thrusts off bench
2 x 315 x 10/ 2 x 10 per leg


Title: Re: Naturalwonder83 training Log
Post by: newmom on March 02, 2012, 04:05:19 PM
I miss you Gene, lets train soon


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 10, 2012, 08:12:01 AM
I miss you Gene, lets train soon
def


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 10, 2012, 08:29:41 AM
worked out Tues and thurs of lst week-cant remember tuesday's workout

thursday was:
foam roll
dynamic warmup

wall slides/backstroke rotations/dying bug w/ wall push
3 x 15/3 x 25/3 x 1 minute

trx y flies/trx pistol squats/trx rollouts
3 x 16/3 x 12 per leg/3 x 30 secs

weighted pushups(90lbs)/weighted pullups(45lbs)/reverse crunch
3 x 12/3 x 6/3 x 25

single leg ham curl on ball/trap 3 raises(6lbs)/side plank row
3 x 15/3 x 15/3 x 20

dumbell curls/trx bridge curls/rope pushdowns/rope extensions
3 x 35 x 10/3 x 8/3 x 50lbs x 10/3 x 50lbs x 12

10 mins battling ropes

Sat
today
golds gym new haven!

standing icarian side lateral machine/v bar chins
5 x 12/5 x 10

farmers walks
3 sets w/ 80lbs

tbar rows/low cable chops
3 x 3 plates x 10/3 x 12

alt db incline press
80lbs 3 x 10

cable preacher curl/dips w chains
80lbs 3 x 10/ 3 x 10

l sits
3 x 10 secs

seated calf
4 x 6

stand calf
4 x 8


5 rounds 20 burpees
10 min staimaster intervals


Title: Re: Naturalwonder83 training Log
Post by: Meso_z on April 15, 2012, 12:44:24 AM
Hows it going? Hows the diet nowadays?


Title: Re: Naturalwonder83 training Log
Post by: andreisdaman on April 17, 2012, 09:12:57 PM
I can't believe this thread is still going, Bluto


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 09, 2015, 06:44:31 PM
Today
1am workout

Soft tissue work on triceps, posterior delts, sub scap
T spine mobility
Soft tissue work on neck flexors

Band pull apart series
No money supine on roller

Underhand pull downs
Trap bar rows
1 arm dumbbell rows
Seated cable row neutral grip
Hammer curls
Machine curls
Chins squeezing foam roller between legs

Side plank with hip abduction
Leg lowering
Hallow rocks and holds

Rower 5 600 m sets


Title: Re: Naturalwonder83 training Log
Post by: andreisdaman on June 09, 2015, 07:12:57 PM
Today
1am workout

Soft tissue work on triceps, posterior delts, sub scap
T spine mobility
Soft tissue work on neck flexors

Band pull apart series
No money supine on roller

Underhand pull downs
Trap bar rows
1 arm dumbbell rows
Seated cable row neutral grip
Hammer curls
Machine curls
Chins squeezing foam roller between legs

Side plank with hip abduction
Leg lowering
Hallow rocks and holds

Rower 5 600 m sets

you haven't worked out in two years????


Title: Re: Naturalwonder83 training Log
Post by: Donny on June 10, 2015, 02:18:17 AM
Today
1am workout

Soft tissue work on triceps, posterior delts, sub scap
T spine mobility
Soft tissue work on neck flexors

Band pull apart series
No money supine on roller

Underhand pull downs
Trap bar rows
1 arm dumbbell rows
Seated cable row neutral grip
Hammer curls
Machine curls
Chins squeezing foam roller between legs

Side plank with hip abduction
Leg lowering
Hallow rocks and holds

Rower 5 600 m sets
good to see you posting your workouts .. interesting.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 10, 2015, 03:37:26 AM
Just haven't logged a workout in 2 years


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 10, 2015, 03:38:30 AM
good to see you posting your workouts .. interesting.
thx


Title: Re: Naturalwonder83 training Log
Post by: Donny on June 10, 2015, 03:39:46 AM
Just haven't logged a workout in 2 years
i like reading other peoples workout ideas.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 10, 2015, 03:44:13 AM
Wednesday
530am

Tspine mobility
Baseball on glutes
Lax ball on foot
Lax ball on pos tib
Banded hamstring and hip opener

X band walks
Pull throughs
Band hypers
Bulgarian split squat with kettle bell by trailing leg
Lying leg curls
Stiff leg deads
Seated calf

Band ankle mobility with weight
Band hip capsule opener
Band hamstring


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 10, 2015, 03:45:08 AM
i like reading other peoples workout ideas.
me too!


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 11, 2015, 03:22:46 AM
Thurs 530am

T spine mobility
Barbell internal rotation smash
Barbell bicep smash
Sub scap release

Lateral raise palms out into plate raise
Crucifix hold into plate halos
Band pull aparts
Free motion protraction retraction rows into rear delts pull downs supine
1 arm kettlebell suitcase carries
1 arm kettlebell waiter walks

Stair master 20 mins


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 12, 2015, 03:13:06 AM
Friday
530am

Soft tissue lax ball on sub scap and rear delts

Walking heavy barbell curls
Machine tri extensions
Db curls into hammers
Single arm neutral grip rope push downs
Prone bicep dumbbell rows on incline bench
Body weight tri extensions on smith machine bar

Stair master 20 mins


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 13, 2015, 03:12:00 AM
Sat
5am

Tspine mobility
Tricep soft tissue
External rotation with pvc

Icarian standing side raise machine 5 x 15-8
Body masters pullover machine 5 x 10
Pull downs 4 x 12
Standing dumbbell press 4 x 8
Rear delt flies 4 x 12
Reverse hyper machine 4 x 10
Standing calf raise machine 1 x 20/ 9 x 12
4 way neck machine


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 14, 2015, 03:32:28 AM
Sunday 530 am

T spine mobility
Calf soft tissue
Glute max soft tissue
Quad ham lockouts with band

Banded hyper  5 x 8
Standing band hip thrusts  5 x 10
Seated calf 2 x 25
Lying leg curls 4 x 15
Seated calf 2 x 25
Glute ham raise 4 x 10
Reverse hypers 4 x 12
American deadlift 4 x 8


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 15, 2015, 03:35:57 AM
Monday
530am

T spine mobility
Extension/rotation

Tricep soft tissue
Sub scap release with croquet ball

Sub scap cable work:7 per arm
Cable flies 3x 12
Single arm fly x 15
Hammer strength decline press 4 x 10
Hammer strength incline press 3x 10...single arm x 10
Push-ups on 2 foam rollers 3 x 25, 20,15

Band pullaparts 4x 15
Band face pulls 8 x 12

Pallof press 2 x 10 per side

Little tired today up a lot last night


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 16, 2015, 03:32:28 AM
Tuesday
530 am

Rumble roller t spine and quads

Side lying clams/straight leg bridge on foam roller 3 x 25/10
X band walks 50 per hip

Prowler

Seated leg curls


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 17, 2015, 04:55:53 AM
6am

T spine foam roller
Croquet ball rib mobilizations
Banded lateral opener

Underhand pull downs
Hammer strength high row
Dumbbell row
Pullaparts
Trx fallouts

Barbell bicep soft tissue
Barbell internal rotation smash
Pec minor sub clav ball release


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 17, 2015, 05:11:21 PM
Wasn't happy with my am workout
And I had some time to kill

Double lax ball with 100lb plate on chest t spine extension
Croquet ball posterior delts

Band pull a parts 5x 15
Pullover machine 4 x 12
Nautilus pull downs 4 x 10-8
Chest supported dumbbell rows 4 x 10
Hammer strength low rows 4 x 12
Face pulls 5 x 10


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 18, 2015, 03:14:39 AM
Thursday
530am

T spine extension on foam roller
Croquet ball sub scap and posterior delt
Posterior delt mob

Machine curl superset machine tricep extension 5 sets each
Dumbbell curl into hammer curl 4 sets 8 each
Rope push downs superset body weight tri extensions 4 x 15, 4 x 20
Walking barbell curls 4 sets last set ISO hold walking

Bench v ups 3 x 30
Banded internal rotation mob


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 19, 2015, 03:13:06 AM
Friday
530 am

Reverse flies on pec deck 5 x 15
Reverse dumbbell flies superset pike push-ups 5 x 20 / 5 x 20
Inverted rows superset rope front raise 5 x 15/5 x 15
Band face pulls superset neutral grip pull downs 4 x 10/4 x 10
Band no money superset side plank rows 4 x 10/4 x 15
Band pullaparts 5 x 12

Intervals on stairmaster 20 mins


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 20, 2015, 01:02:57 PM
Saturday
7am

T spine foam roller

Farmers walks
Machine curl superset machine tri extensions
Close grip push-ups
Walking barbell curls
Rope push downs

Rkc plank
Bench v up


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 21, 2015, 04:09:47 AM
Sunday
530 am

Foam roller t spine

Icarian lateral raise machine 5 x 15
Seated side raise machine 5 x 10
Reverse flies machine 5 x 20
Scrape rack press in power rack 5 x 10
Band pull Aparts 5 x 10
Front raise 5 x 15

Croquet ball bottom of foot and band quad ham lockouts

Standing calf raise superset lying leg curl 6 x 25 ss 6 x 15
Band hypers 5 x 12
Reverse hyper machine 5 x 10


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 22, 2015, 04:10:27 AM
Monday
6am

Tspine foam roller extension and rotation

Nautilus pull downs 5 x 20-12
Pullover machine 5 x 10
Chest supported rows 4 x 12
Low row 4 x 8

Seated calf 4 x 20
Side plank with hip drops
Lax balls on traps mobilization


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 23, 2015, 05:54:32 AM
Hip warmup

Deadlifts 4 x 15 15 12 8

High Bar Squats 4 x 12

Weighted lateral squat 4 x 15


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 24, 2015, 05:38:17 AM
T spine on foam roller

Neutral single arm push downs 5x15
Dumbbell curl into hammer curls 5 x 12
Dumbbell skull crushers superset seated barbell curls 4 x 15/4x 12
Machine curls 4 x 10
Machine tri extensions 4 x 14

Straight leg sit ups 2 x 20
Stir the pot 2 x 15 per side


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 25, 2015, 03:42:22 AM
530 am

Foam roll back

Pull downs superset Romanian deads
Db rows
T bar rows
Fat grip neutral chins superset glute ham raise
Palof press on kaiser machine
Crazy rope pulling machine seated and standing


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 26, 2015, 06:18:18 AM
Friday
530 am

Calves soft tissue
Lax ball on foot
Quad ham lockouts with band
Glute soft tissue
Foam roll t spine

Deadlifts 5 x 15 15 12 10
Bulgarian split squats with weight on trailing leg side  4 x 12
Slide board leg curls 4 x 10
Seated leg curls 4 x 12-20
Single leg leg press 4 x 10 10 15 20
Seated calf 4 x 12
High cable crunch 2 x 20
Seated knee tucks 4 x 20

Stretched hips and adductors


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 27, 2015, 09:55:59 AM
Saturday
12 pm

T spine foam roller
Double lax ball base of neck
Sub scap mob

Pec deck 5 x 15-12

Band pullaparts superset incline db press 4 x 10/4 x 10
Single arm neutral db floor press 4 x 6
Band face pulls superset bottom of push-up ISO holds 4 x 12/4x 20 secs

Band palof press half kneeling
Reverse crunches


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 27, 2015, 06:31:15 PM
I began intermittent fasting today
Fasted till 4 pm then had 5 egg omelette and 1 cup cooked cream of rice with blueberries
2 hours later 2 scoop isolyze and big spoonful almond butter
Then 3 hours later went to a birthday party and had 2 big plates of baked ziti and a piece of cake

Only my 1st day so next time I think I need to get more protein in
Felt great on it


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 28, 2015, 04:21:49 AM
Sunday
6am

Icarian standing side raise machine 5 x 15
Rear delt machine 5 x 15
Body Masters Seated press 5 x 25-15
Dumbbell Front Raises (all the way above head) 4 x 15

Croquet Ball bottom of foot

Lying Leg Curls 5 x 20-12
Band Hypers 4 x 12
Glute Ham Raise 4 x 10
Reverse Hyper Machine 4 x 10

Standing Calf Machine 4 x 15


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 29, 2015, 08:37:03 AM
Monday

T spine double lax ball
Band shoulder mobs

Wide pull-ups 4 x 10 10 10 10
Barbell rows 5 x 12-8
T bar rows 5 x 12-8
Db rows 10 x 15-8
Hammer strength high rows 4 x 12-10
Stiff arm push downs 3 x 8-6


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 29, 2015, 09:15:08 PM
Tuesday
Midnight
Couldn't sleep
So I went to the gym

Hip flow warmup

High bar narrow stance squats 5 x 15-8
Single leg leg press 4 x 8-15
Lying leg curls 4 x 10
Dumbbell stiff deads superset side lying clams 4 x 15/4x20
Supine straight leg ham bridges with weight on lap 3 x 10 10 20
Cook hip lift 2 x 10
High cable crunches 3 x 20

Incline treadmill walk 30 min


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on June 30, 2015, 02:31:17 AM
Tuesday
530 am

Rib mob with croquet ball
Post capsule mob with croquet ball

Machine tri extensions 5x15-20
Dumbbell curl up hammer down 5 x 12
Rope push downs 4 x 12

Reverse crunch 3 x 20


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 01, 2015, 04:47:31 AM
Wednesday
6am

Neck work
T spine base of neck
Croquet ball infraspinatus
Tricep smash on barbell

Overhead dumbbell front raise 4 x 20 last set superset overhead plate raise for 30 reps
Standing 1 arm db press 4 x 15
Scaption raise superset rear delt kickbacks 4 x 10/4 x 20
Band pullaparts superset bench knee ups 4 x 10/4 x 25


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 02, 2015, 03:36:49 AM
Thursday
5am

T spine foam roller

Rack deads 4 x 10
Barbell shrugs 3 x 12

Chest supported rows 4 x 8

Hammer strength pull downs 3 x 12

Dumbbell rows 4 x 10

20 mins stair master


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 03, 2015, 03:22:06 AM
Friday
530am

T spine base of neck double lax ball
Croquet ball posterior delt

Dumbbell front raise overhead 4 x 20
Scaption raise 4 x 12
Prone bench dumbbell rear delts-3 hand positions 7 each-3 sets
Band face pulls 3 x 8
Band palof press 3 x 8

Stairmaster 25 mins


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 03, 2015, 01:45:33 PM
Friday afternoon

Machine curls 5 x 10
Rope push downs 3 x 15
Band push downs superset db curls into hammers 3 x 10/3x12
Walking barbell curls 4 x long way
Machine tri extensions 4 x 15
4 part wall curl


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 04, 2015, 09:43:01 AM
Saturday
Noon

Foam roll t spine
Croquet ball bottom of feet
Ball on glutes
Foam roll adductors

Glutes hip mobility and activation 4 sets
Kettle bell deadlift walks 6 sets
Romanian deads 4 x 10
Stability ball bilateral leg curls 3 x 10
Hypers 4 x 10
Hanging knee raises 3 sets


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 05, 2015, 03:01:44 AM
Sunday
530am

Neutral double rope push downs superset hammer curls 4 x 15-4 x 15
Overhead dumbbell extension superset machine incline curls 4 x 20-4 x 10
Close grip bench 4 x 10
Seated barbell curls 4 x 10

Standing calf raise machine 4 x 20


Title: Re: Naturalwonder83 training Log
Post by: CT_Muscle on July 05, 2015, 08:14:28 AM
Sunday
6am

Icarian standing side raise machine 5 x 15
Rear delt machine 5 x 15
Body Masters Seated press 5 x 25-15
Dumbbell Front Raises (all the way above head) 4 x 15

Croquet Ball bottom of foot

Lying Leg Curls 5 x 20-12
Band Hypers 4 x 12
Glute Ham Raise 4 x 10
Reverse Hyper Machine 4 x 10

Standing Calf Machine 4 x 15
[/quote

Did you do this workout in powerhouse New haven?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 05, 2015, 10:49:47 AM
Yes
I love that place!


Title: Re: Naturalwonder83 training Log
Post by: CT_Muscle on July 05, 2015, 11:13:46 AM
Yes
I love that place!

I figured SI center that's the only place I've ever seen the standing side lateral machine.

That is the best gym around I wish it was closer to my house. The fitness 4000 in Monroe is really well equipped also, one of the few gyms around with a pullover machine


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 05, 2015, 01:45:42 PM
I figured SI center that's the only place I've ever seen the standing side lateral machine.

That is the best gym around I wish it was closer to my house. The fitness 4000 in Monroe is really well equipped also, one of the few gyms around with a pullover machine
thats my fav machine there
I also love their pullover machines
i would like to try that gym
Are they close to bills hot dog place in Monroe??


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 06, 2015, 02:55:05 AM
Monday
5am

T spine double lax ball with 45lb plate
Subscap and post capsule mob

Nautilus pull downs 4 x 20
Hammer strength pull downs 4 x 12
Chest supported rows 4 x 10
Seated calf 4 x 20
Pull-ups 3 x 10


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 07, 2015, 03:30:33 AM
Tuesday
530am

Double lax ball base of neck
Croquet ball post capsule
Subclavius and pec minor release
Scalines release

Pec deck 5 x 15-10
Single arm neutral floor press 4 x 10-8
Incline dumbbell press 4 x 8-single arm 1 x 6
Inverted rows superset bottom of push-up holds 3 x 12 as 3 x 30 secs
Knee tucks 4 x 25


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 08, 2015, 03:28:47 AM
T spine foam roll
Foam roll adductors
Glute soft tissue
Croquet ball bottom of feet

Walking kettlebell deads 4 rounds

Romanian deads 4 sets of 15

Skater glute squats 2 minutes

Hypers 4 sets of 12
I've been doing them the way Bret contreas recommends-I really feel the glutes working more

Lying machine ham curls 4 x 15 10 10 8

Glute ham raise 4 x 8

Side plank hip drops 3 x 12


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 09, 2015, 04:33:24 AM
6am
Double lax ball with 45lb plate t spine
Lax ball on wall for tricep

Face pulls 5 x 10
Cable laterals 5 x 15
Supine rear delt pull downs 4 x 12
Dumbbell front raises going overhead 4 x 12
Hammer strength press single arm 4 x 10

High cable chop anti rotation press 3 x 8


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 10, 2015, 04:32:01 AM
530am Friday

Double lax ball t spine with 45lb plate
Lax ball on wall for tricep

Nautilus pull downs 5 x 15

Seated cable rows 5 x 12-6

1 arm db rows 5 x 10

Hammer curls 4 x 12
Hammer strength machine curl 4 x 10

Great workout today felt awesome


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 11, 2015, 08:20:11 AM
Saturday
1030am

Neck work
T spine 45lb plate double lax ball
Tricep soft tissue smashing

Pec deck superset band pull a parts 4 x 15-8 ss 4 x 10
Floor press 1 arm neutral dumbbell superset low trap dumbbell raise on bench 4 x 12-8 ss 4 x 4(6 sec hold each)
Incline dumbbell press 4 x 8-10
Single arm rope push downs 3 x 12
Body weight tricep extensions 3 x 10-8

Incline treadmill 20 mins

Great energy lately
In loving intermittent fasting
Last meal last night at 730
1230 now on sat haven't eaten yet not even hungry yet


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 12, 2015, 02:59:46 AM
Sunday
500am

T spine foam roller
Band shoulder tricep mob

Icarian standing lateral machine 5 x 12
Dumbbell front raises going overhead 4 x 10
Standing barbell scrape the rack press 4 x 10
Dumbbell rear delt kickbacks 2 x 15
Band pull Aparts 2 x 12
Band chicken wings 2 x 15
Cable crunches 3 x 20
Bench knee ups 3 x 15
Standing calf raise machine 5 x 20

Great great energy!


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 13, 2015, 12:36:10 PM
Monday 5am

Tspine foam roller
Foam roll adductors
Glutes smr
Lax ball bottom foot

Side lying clams 4 x 15
Pullthroughs 5 x 12
Romanian deads 4 x 15
Hypers Bret contreas way 4 x 10
Seated calf 4 x 20
Single leg leg press 5 x 30 heavy
Lying leg curls 4 x 12
Hanging leg raises 4 x 10

Was very tired in the beginning but then great energy


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 14, 2015, 03:23:49 AM
Tuesday 530am

Rib mobilization

Pull downs neutral grip 4 x 10
1 arm db rows 4 x 12
Low trap raises 2 x 6
Chicken wings 2 x 10
Pull-ups 3 x 5
Seated cable row 4 x 10

20 min stairmaster intervals


Title: Re: Naturalwonder83 training Log
Post by: Grape Ape on July 14, 2015, 10:03:12 AM
Single arm neutral floor press 4 x 10-8

I would love to do more floor pressing, but I work out at home and really struggle to get anything above 70s into position safely.  Tried to sit under a bench and lean back with the 100s once and nearly ripped my shoulders out.

Never considered single arm - this could solve it.

Great stuff in this thread.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 15, 2015, 07:46:22 PM
I would love to do more floor pressing, but I work out at home and really struggle to get anything above 70s into position safely.  Tried to sit under a bench and lean back with the 100s once and nearly ripped my shoulders out.

Never considered single arm - this could solve it.

Great stuff in this thread.
thx :)
It's a great move
Very easy on the shoulders and u can really contract your chest with it


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 15, 2015, 07:49:59 PM
Took rest day

Diet
Fasted for 17.5 hours then had 3 organic chicken sausages small container of egg whites, peppers onions and 1 advocado

Then a cookie dough quest bar

Then grilled chicken salad with kale spinnach tomatoes strawberries blueberries walnuts and some panera poppyseed dressing

Then 2 scoop isolyze and fiber powder and almond butter


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 16, 2015, 10:26:32 AM
Thursday 530am

T spine foam roll
Glutes smr
Foam roll adductors
Patella lax ball

Mckenzie press up x 25
Hip flexion static stretch

Glute activation frog pump 3 x 25
Hip flexion static stretch in between

Side lying clams 4 x 20

Barbell hip thrusts 4 x 12

One leg press 4 x 20

Lying leg curls 4 x 15

Hip extension band stretch
Wall squat stretch with er and ir

Nordic ham curls 4 x 5


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 17, 2015, 01:33:42 AM
Friday
3 am

T spine double lax ball with 45lb plate
Neck work
Tricep soft tissue smash

Low trap raises superset band pullaparts 3 x 6 with 6 sec hold ss 3 x 10 pullaparts
Pec deck 4 x 12
Underhand pull downs 4 x 10
Tzaki incline dumbbell press 4 x 8
1 arm push-ups superset half kneeling 1 arm lat pulls 3 x 12 ss 3 x 15

20 mins stair master intervals


Title: Re: Naturalwonder83 training Log
Post by: Grape Ape on July 17, 2015, 06:07:51 AM
thx :)
It's a great move
Very easy on the shoulders and u can really contract your chest with it

Tried it - it was perfect - slow press / squeeze / pause / repeat.

Was interesting that I stabilized my body better with my left press than my right.  Getting weight up was easy.  Thank you.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 17, 2015, 03:51:05 PM
Tried it - it was perfect - slow press / squeeze / pause / repeat.

Was interesting that I stabilized my body better with my left press than my right.  Getting weight up was easy.  Thank you.
my left side is weaker on me
Glad you liked it


Title: Re: Naturalwonder83 training Log
Post by: njflex on July 17, 2015, 05:25:05 PM
nice thread ,,dude i'm checking it waiting for pics.....sneak peek no?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 18, 2015, 03:28:27 AM
I will get my coach to take pics this week


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 18, 2015, 10:40:01 AM
Sat
1130am

T spine double lax ball 45lb plate
Tricep smash on barbell mob
Barbell on shoulder internal rotation mob

Scrape the rack barbell press 6 x 8
Leaning side raise 5 x 10
Band pull a parts 5 x 12
Dumbbell front raise going overhead 5 x 12

Hammer curls 5 x 12
Machine curl 5 x 15
Rope push downs 5 x 10 superset chins 5 x 5
Machine tri extensions superset band push downs 5 x 15 ss 5 x 20
Half kneeling high chop anti rotation press 4 x 4 6 8 10
Band chicken wings 3 x 15

Felt like I needed high calories yesterday
Ate tons from 12-8pm yesterday... Woke up looking tighter



Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 19, 2015, 03:36:23 PM
Sunday 230pm

Trained with a competive bodybuilder- an animal
I was wiped out and drained at the end

Lax ball rib mobs upper lower ribs
Triceps smashing mob on barbell
Biceps chest band opener
Shoulder IR sink mob

Can't even remember all the stuff we did after my warmup
Set after set after set
I kept up with him though


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 20, 2015, 01:14:08 AM
Monday 230 am

Neck work
Pec minor and sub clavius smr
Lats smr
T spine foam roller
Tricep smr

Pec deck 5 x 12
Hammer strength incline 4 x 10
Dumbbell 1 arm incline press 4 x 10
Hammer strength decline press 3 x 10
Supine rear delt iron cross 4 x 12
Bench knee tuck 4 x 20

Band internal rotation mob
Lax ball trap smr


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 21, 2015, 04:07:06 AM
Tues 500am

Calf and ankle mobility
Hamstring mobility
Upper lower ribs mobs

Banded good mornings with hip sling shot 3 x 15
Monster walks with hip sling shot 3 sets
Seated calf 4 x 12
Leg press wearing hip sling shot 5 x 25
2 minute leg press with sling shot
Walking kettlebell deads 6 sets
American deadlift 4 x 8
Hanging leg raises 3 x 10
Monster walks sling shot 3 sets
Standing calf raise 4 x 10


Title: Re: Naturalwonder83 training Log
Post by: njflex on July 21, 2015, 06:51:26 AM
HOW MANY DAYS A WEEK TRAINING OR IN A ROW.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 21, 2015, 08:24:12 AM
HOW MANY DAYS A WEEK TRAINING OR IN A ROW.
lately like 6 or sometimes 7
I enjoy going to the gym and look forward to each time
If I feel tired I won't go


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 22, 2015, 06:55:35 AM
Wed 5am

T spine 45lb plate double lax ball
Triceps soft tissue smash
Posterior capsule smr

Cable side raises 6 x 15
Reverse pec deck 3 x 15
Seated dumbbell press 5 x 15-10
Overhead plate raise 1 x 40
Band pull a parts 3 x 10
Band chicken wings 2 x 15
Underhand 1 arm push downs 6 x 8
Hammer strength plate dip machine 4 x 12-20
Decline bench reverse crunch 4 x 12
Seated calves 5 x 15


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 22, 2015, 04:23:58 PM
10g bcaa pre post workout and 2 hours after post workout

Broke my fast at noon
2 scoop isolyze 2 Kirkland lean turkey burger patties 4 slices Ezekiel bread
Roughly 100ish protein 80ish carbs

5pm
Carton egg beaters cooked in Pam
8 oz chicken breast broccoli
100g carbs gluten free pasta
Marinara sauce

Blueberries
Roughly 1600 cals
200 carbs and protein


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 23, 2015, 04:30:38 AM
Thurs 630 am

Upper lower rib mobs
Post capsule mob

Deadlifts 4 x 12 10 8 6
Pull-ups 4 x 10
Bent over dumbbell rows 4 x 15 12 10 8 drop set 6
Neutral chins 3 x 6
Stiff arm push downs superset hammer strength preacher curls 4 x 15 ss 4 x 8
Seated db curls 3 x 10


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 24, 2015, 04:13:55 AM
Fri 5am

Tspine double lax ball
Lax ball bottom of feet
Glutes smr

Hip slingshot monster walks 3 sets
Hip slingshot band good mornings 3 x 8
Linear hack squats 4 x 15
Bulgarian split squats dumbbell on trailing leg side 4 x 8
Nordic ham curls 4 x 6
Lying leg curls 4 x 12
Hanging leg raises 3 x 10

Terminal knee extensions using voodoo band and band on ankle
Hip rotator stretch mob with band


Title: Re: Naturalwonder83 training Log
Post by: andreisdaman on July 24, 2015, 05:13:45 AM
lately like 6 or sometimes 7
I enjoy going to the gym and look forward to each time
If I feel tired I won't go

you're gonna burn out and take off two years again


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 24, 2015, 05:44:51 AM
you're gonna burn out and take off two years again
lol I only wasn't posting
I never stopped working out


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 25, 2015, 06:26:44 AM
Sat
3 am

Sub scap smr
Tricep soft tissue smash
Upper lower ribs mob
Neck work
Post capsule banded mob

Pec deck 4 x 12
1 arm incline db press 4 x 8
Flat press 4 x 8
1 arm push-ups 3 x 6
Seated calf 4 x 20
Bench knee ups 3 x 15
Hip pike 3 x 10


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 26, 2015, 03:26:01 AM
Sunday
415 am

Neck work
Foam roller t spine
Lax ball under foot
Glute smr
Hip opener

Safety bar squats 5 x 10 then 2 sets of bottom partials for 15 reps
Monster walks with hip slingshot in between sets

Safety bar good mornings 5 x 10

Lateral squats in place 2 x 12 per side

Lying leg curls 3 x 20 15 15

Hips high legs wide hamstring sled pushes 4 rounds

Side plank with top leg lifts 2 x 12 per side

Rkc plank 4 x 12 seconds

Really really good workout felt incredible



Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 27, 2015, 04:07:34 AM
Mon
530 am

Post capsule banded mob

Machine curls superset machine tri ext 5 x 12 ss 5 x 15
Db curls superset db hammer curls 4 x 8 ss 4 x 8
Rope push downs superset barbell curls 5 x 20 ss 5 x 12


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 28, 2015, 03:27:24 AM
Tues 5 am

T spine double lax ball with 45 lb plate
Neck work

Underhand pull downs 4 x 15 12 10 10
Rack deads 4 x 6
Pull-ups 4 x 6
1 arm db rows 4 x 15 12 10 10
Low trap raise 2 x 6 with 6 sec hold

Hanging leg raise 3 x 10
Hanging hip pikes 2 x 8
Palof press 2 x 12


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 29, 2015, 10:42:27 AM
T spine foam roller

Side lying clam 30 per hip
Standing glute medius activation 50 per side

Bulgarian split squat dumbbell in goblet position
4 x 6 8 8 16 last set ISO holds throughout
Straight leg ham bridge with 45lb plate on lap 4 x 15-20

Calf extension machine 6 x 20

Stretched hips


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 30, 2015, 04:10:56 AM
Tricep soft tissue smash on barbell

Pec deck 4 x 12-15
Bench press 4 x 10
Inverted rows 2 x 15 single arm 2 x 15
Single arm incline dumbbell press 4 x 8 per arm
Hanging leg raise 2 x 10

20 min stairmaster

Felt great today


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 31, 2015, 03:10:21 AM
Went high carb yesterday
Felt amazing today
530am

Pec minor smr

Underhand pull downs 4 x 8-10
Stiff arm push downs 4 x 12-15
Chest supported db rows 4 x 6-8
Machine rows 4 x 12
Pull-ups 5 x 6
Oblique crunches 2 x 20

20 min stairmaster


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on July 31, 2015, 03:11:12 AM
This intermittent fasting is amazing my lower abs are coming in quick and easy


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 02, 2015, 02:29:24 AM
Saturday 330 am

T spine double lax ball with 45lb plate
Tricep soft tissue smash
Neck work
Post capsule mob
Banded lat tricep external rotation mob

Side raise machine 5 x 15
Band pull a parts 4 x 12
Behind neck press 4 x 10
Overhead plate raise 4 x 20
Tricep rope push downs superset face pulls 4 x 15 ss 4 x 15
Dumbbell curls into dumbbell hammer curls 4 x 8/4x8
Machine curls 4 x 15
Hanging leg raises 3 x 12
Parallel bar v ups 3 x 8

Mowed the lawn later that morning for an hour and half

Sunday
230am
T spine foam roller
Glute smr
Foam roll adductors
Croquet ball bottom foot
Hip mob on wall with internal external rotation
Glute medius activation 2 x 25
Banded good mornings wearing hip sling shot 3 x 15

Safety bar squats 6 x 12
Safety bar good mornings 4 x 12
Lateral squats 2 x 8
Lying leg curls 5 x 12
Slide board leg curls 4 x 8
Ab wheel roll outs 3 x 10

Calf hamstring hip capsule mobs


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 03, 2015, 04:30:10 PM
Monday
5 am

T spine double lax ball with 100lb plate
Upper lower rib mob
Internal rotation external rotation mob

Pec deck 5 x 8
Stiff arm push downs 4 x 15
Bench press 4 x 10
Pull-ups 6 x 6
Single arm incline db press 4 x 8
Archer push-ups 3 sets
Dragon flags 4 sets
Calf extension machine 5 sets


Title: Re: Naturalwonder83 training Log
Post by: njflex on August 03, 2015, 06:27:48 PM
whens show?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 04, 2015, 04:20:55 AM
Towards the end of the year I believe


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 04, 2015, 04:23:57 AM
Tuesday
6am


Neck work
T spine foam roller
Posterior capsule mob

Pullover machine 5 x 6
Seated cable row 4 x 8
Hammer strength high row 5 x 8
Pull-ups 4 x 4
Face pulls 5 x 10


Title: Re: Naturalwonder83 training Log
Post by: njflex on August 04, 2015, 05:37:21 AM
so your building into show?were u heavy /soft or lean and training into it...


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 05, 2015, 05:41:39 AM
so your building into show?were u heavy /soft or lean and training into it...
i was 11% body fat going in, could still see my upper abs and ab wall / obliques


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 05, 2015, 05:44:03 AM
6am

Neck work
T spine foam roll
Post capsule mob

Preacher curl 8 x 8
Rope push downs 8 x 12
Hammer curls 5 x 8
Barbell curls 4 x 10
Reverse grip bench 4 x 12
Decline bench reverse crunch 3 x 10
Hanging leg raise 3 x 10

20 min stairmaster


Title: Re: Naturalwonder83 training Log
Post by: njflex on August 05, 2015, 08:15:15 AM
i was 11% body fat going in, could still see my upper abs and ab wall / obliques
THATS GOOD...


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 05, 2015, 08:17:53 AM
THATS GOOD...
i did not like how I looked though


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 05, 2015, 07:03:24 PM
THATS GOOD...
i erased your last comment sorry
I'm down to 8
How low do I need to go? What should I be seeing at 8??


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 06, 2015, 03:14:51 AM
5 am

Face pulls 5 x 12
Cable side raises 5 x 10
Machine side raises 4 x 15
Reverse pec deck 5 x 15
Scrape the rack press 5 x 8
Overhead dumbbell front raises 4 x 12
Rope push downs superset overhead rope extensions 5 x 15 as 5 x 10
Oblique crunches 2 x 25
Rope crunches 3 x 10


Title: Re: Naturalwonder83 training Log
Post by: njflex on August 06, 2015, 04:59:55 AM
i erased your last comment sorry
I'm down to 8
How low do I need to go? What should I be seeing at 8??
for a show as low as your body allows with nothing left but skin on muscle ,lower back/lower abs will be or shoud be flat and waterless..8 pct is great for gym/beach everday look...ur abs would be in pretty good,pretty good veins all around,depending on how u hold /fat/water..loer pec line and outer pecs should be formed by then,some or mostly capping delt look ,and pop when u flex,,the skinned look is not seen till 5 pct or lower ,and again depends where u hold /fat and water overall,,,everybody is different...


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 07, 2015, 12:29:46 AM
for a show as low as your body allows with nothing left but skin on muscle ,lower back/lower abs will be or shoud be flat and waterless..8 pct is great for gym/beach everday look...ur abs would be in pretty good,pretty good veins all around,depending on how u hold /fat/water..loer pec line and outer pecs should be formed by then,some or mostly capping delt look ,and pop when u flex,,the skinned look is not seen till 5 pct or lower ,and again depends where u hold /fat and water overall,,,everybody is different...
gotcha thx


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 07, 2015, 12:32:41 AM
Friday 2 am

T spine foam roller

Weighted pull-ups 6 x 8 superset wall slides 6 x 10
Barbell rows 5 x 8
Dumbbell rows 6 x 10
Hammer strength high rows 4 x 8
Stiff arm push downs 4 x 15
Hallow body rocks 4 sets
25 mins incline treadmill


Title: Re: Naturalwonder83 training Log
Post by: wes on August 07, 2015, 10:58:37 AM
Good looking workouts Gene.......I like the volume.

Stay focused!!  ;)


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 08, 2015, 08:06:21 AM
Thx Wes!

Sat
11am

T spine double lax ball 45lb plate
Lax ball under foot
Barbell rolling on adductors

Band good mornings wearing hip slingshot 2 x 12

Deadlifts bunch of singles then a set of 8
Pistol squats 3 x 8
Trx ham curls 4 x 10
Ab wheel rollouts 3 x 12


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 09, 2015, 05:41:36 AM
Sunday
7am

Glute smr
Hamstring soft tissue
T spine on barbell
Hip opener on box with band

Side lying clam 2 x 20
Walking barbell lunges 8 sets
In place reverse barbell lunge 2 x 10
Good mornings 3 x 12
Single leg deadlifts 3 x 8
Oblique crunches 2 x 30
Bench knee ups 2 x 20


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 10, 2015, 04:54:22 AM
Monday
6 am

T spine foam roller
T spine rotation

Pec deck 5 x 15
1 arm incline db press 4 x 10
Hammer strength decline press 4 x 8
Barbell crush grip push-ups 3 x 10
Hanging leg raises 3 x 12


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 11, 2015, 03:40:14 PM
Tuesday
430 pm

Rumble roller t spine

V bar pull downs 5 x 10
Stiff arm push downs 5 x 15
1 arm db rows 4 x 10
1 arm kneeling cable rows 4 x 10
Hammer chins 6 x 4
Bench knee ups 3 x 25
Oblique crunches 2 x 25


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 12, 2015, 06:26:15 AM
Wednesday
6am

1 arm neutral grip rope push downs 4 x 15
Machine preacher curls 4 x 8
Close grip bench 4 x 8
Hammer curls 4 x 12
Incline cable curls 3 x 15
Machine triceps extensions 5 x 10

Shoulder


Title: Re: Naturalwonder83 training Log
Post by: wes on August 12, 2015, 03:34:58 PM
Gene,if you don`t mind can you give me the readers digest version of intermittent fasting when you get time?

TIA


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 12, 2015, 03:43:25 PM
Gene,if you don`t mind can you give me the readers digest version of intermittent fasting when you get time?

TIA
i love it Wes
It's made my life so easy
I've never gotten so lean so fast in my life
I fast for 16 hours minimum then eat for 8 hours
So I stop eating between 7pm-730pm and I eat again at 11 or 12
I usually work out at 5 am and pre post workout I take 10g bcaa powder

Most days I take in 1400-1600 calories and when I feel like I need the calories I'll raise my cals for a day- I'll make sure to eat high carb moderate protein and very low fat on my carb up day

I have no cravings
And I keep track of my cals each day

I've hardly done any cardio and I'm so happy with my results

Today's diet
Broke fast at 1130am
100g protein chicken breast 100g white rice and veggies

6 pm 50g protein egg beaters 80g carbs of Ezekiel bread and blueberries

7pm 50g protein isolyze shake with fiber powder




Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 13, 2015, 12:07:33 AM
Thursday
2 am

Upper lower rib mob
Post capsule mob
Tricep mob
External rotation mob

Band pullaparts 3 x 20
Seated military press 4 x 8
Wes style dumbbell laterals 4 x 8 10 12 15
Overhead dumbbell front raises 4 x 12
Reverse pec deck 4 x 15
Scaption raise 3 x 10
Standing cable crunches 3 x 15

Pec minor subclavius soft tissue

Incline treadmill 30 mins


Title: Re: Naturalwonder83 training Log
Post by: wes on August 13, 2015, 03:29:06 PM
Good stuff bud.....I skipped cardio lately due to rushing to work.


Something I will rectify next week for sure.   :(


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 14, 2015, 04:24:41 AM
Friday
5am

T spine rumble roller
Pvc shoulder mobility

Bench press 6 x 4
Hammer strength incline press 4 x 8
Pec deck 3 x 15

Reverse crunch 2 x 20
Cable crunch 2 x 12


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 15, 2015, 02:56:29 AM
Sat
4 am

T spine double lax ball
Post capsule mob
Neck work

Nautilus pull downs superset stiff arm push downs 5 x 8 ss 5 x 15
Bent over rows 4 x 8
Hammer strength rows 4 x 12
Barbell levers 4 x 10
Rack deads 4 x 8
Hallow rocks 3 sets

Banded shoulder mobs


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 16, 2015, 06:23:47 AM
Sunday 5 am

T spine double lax ball 45lb plate
Glute smr
Hamstring mob
Hip mob

Deadlifts 6 x 1, 1x6
Barbell split squats 4 x 12
Seated calf superset lying ham curls 4 x 8 ss 4 x 15
Seated knee ups 4 x 25
Oblique crunches 2 x 30


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 17, 2015, 04:21:06 AM
Monday 6 am

Foam roll t spine

Swiss bar press 5 x 7
Incline dumbbell press 4 x 10
Push-ups on band on power rack 3 x 8

Pallof press 6 x 8
Pilates seals 4 sets

Sleeper stretch


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 18, 2015, 03:17:32 AM
Tuesday
530am

Pecs smr with med ball
Camel cat x 12. Kneeling t spine rotation
Camel cat x 12. Lumbar locked t spine rotation
Side lying clam 1 x 30 per hip
4 x 12 dumbbell row superset 4 x 12 inverted rows
Seated row 4 x 8
Weighted pull-ups 3 x 6
Dumbell levers 2 x 15
Wall slides 3 x 12
Hallow rocks 2 sets 2 mins

Stairmaster 20 mins


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 19, 2015, 04:07:03 PM
Wednesday 245 am

T spine rumble roller
Pvc shoulder mob
Band external rotation mob
Lax ball post capsule
Barbell internal rotation mob

Face pulls 5 x 15
Free motion cable side raises 5 x 8-10
Land mine press 4 x 10
Trx rear delts 4 x 8-10
Side planks 2 x 40 secs
Hallow rocks 3 sets of 1 minute


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 20, 2015, 03:14:13 AM
Thursday
530am

Camel cat 2 x 10

Bridge x 20
Single leg alternating bridge x 20
Glute marching x 20
Single leg bridge x 20

Stability ball straight leg hip abduction x 15
Straight leg hip abduction x 20

Glute skater squat x 30 per side

Single leg leg press 4 x 8 12 15 25
2 minute leg press 1 set

Dumbbell stiff leg deads 5 x 12
Hanging leg raises 3 x 10

Stretch hips and adductors and groin


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 21, 2015, 06:22:19 AM
Friday
6am

T spine foam roll
Adductors foam roll
Glute smr

Band good morning with hip circle 1x 15

Deadlifts 6 x 3
              2 x 10

Hammer strength high rows 4 x 8
Chest supported rows 4 x 8 superset seated calf 4 x 10
Seated rows 4 x 8
Bench knee ups 3 x 30
Oblique crunches 3 x 25

Stairmaster 20 mins


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 22, 2015, 04:25:31 AM
Sat
7 am

Med ball on chest rolling
Child pose
Reach roll lift
Child pose

Dumbbell curls 1 legged
Push downs
Rope hammer curls
Machine tri extensions
Machine curl

Wall slides
Rkc plank


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 23, 2015, 04:24:19 AM
Sunday
6am

T spine on battlestar
Glute smr
QL smr
Lax ball bottom of foot

Deadlifts 4 x 4
              3 x 8

Bulgarian split squats weight on trailing leg side 4 x 10
Straight leg hamstring bridge weighted 4 x 12

Hip extension banded mob
Hip capsule banded mob
Lax ball in groin


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 24, 2015, 08:12:18 AM
Monday
6am

T spine double lax ball with 45 lb plate
Tricep smash on battlestar
First rib mob on barbell

1 arm cable rows 5 x 10
Hammer strength high rows 5 x 8
Chest supported dumbbell rows 5 x 12
Inverted rows 3 x 15 single arm 1 x 10

Bench knee ups 4 x 30
Hanging wipers 2 x 30
Hanging scissors 2 x 20

Barbell internal rot mob

Used God of war red pre workout-incredible stuff!


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 25, 2015, 04:19:56 AM
Tuesday
5am

Low back mob
Tricep mob
Pec and serratus mob
Shoulder lat external rotation mob

Cable side raises 5 x 12
Landmine press 5 x 8
Dumbbell overhead front raise 4 x 12
Dumbbell rear delts 5 x 12
Calf extension machine 5 x 15
Band kneeling crunches 4 x 25
Band lat subscap mob
Lax ball on barbell first rib mob

20 mins stairmaster


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 26, 2015, 03:30:00 AM
Wed 530am

Couch stretch on wall

Bulgarian split squats 3 x 8 12 15
Last set hold bottom position for 45 seconds

Romanian deadlifts 4 x 8

Multi plane hamstring stretch

Barbell hip thrusts 4 x 15

Rkc plank 3 sets

Stairmaster 25 mins


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 27, 2015, 03:22:14 AM
Thursday 530am

Croquet ball upper rib and post capsule mob

Dumbbell curls
Hammer curls
Dumbbell bicep rows prone on incline bench
Body weight tri extensions
Machine tri extensions
Triceps push-up bottom ISO hold

Frozen v sits
Side plank with hip drops

Stair master 25 mins


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 28, 2015, 05:33:50 AM
Fri
530am

T spine double lax ball base of neck
T spine rumble roller

Swiss bar bench
Seated calf
Land mine press
Rear delts cable high rows
Single arm db incline press
Cable side raises
Plate school bus drivers
Negative push-ups

Trap scrub with battle star ball
Lats on rumble roller
Pec minor on battlestar ball


Title: Re: Naturalwonder83 training Log
Post by: andreisdaman on August 28, 2015, 06:10:54 AM
I gotta admit I admire the fact that you can get out of bed consistently at 5AM...you have a home gym?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 28, 2015, 08:49:11 AM
I gotta admit I admire the fact that you can get out of bed consistently at 5AM...you have a home gym?
thx
I have a small one
But I mainly go to a 24 hour gym by my house


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 29, 2015, 08:26:26 AM
Sat 9 am

T spine double lax ball with 45lb plate

Sumo deads
Regular deads
Pendalay rows
Pull-ups
1 arm cable rows
Barbell hip thrusts


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 30, 2015, 09:16:37 AM
Sunday
6am

Tricep smash on battlestar
Banded internal rotation shoulder mob

Triceps push downs 7 x 12
Db curls into db hammer curls 5 x 8/8
Overhead dumbbell extensions superset barbell drag curls 5 x 12 ss 5 x 12
Trx tricep extensions superset chins 4 x 12 ss 4 x 6
Forearm rope curler gizmo 4 sets
Hanging knee raises 4 x 10
1 arm dumbbell suitcase carry 4 sets

1st rib and trap mobs
Infraspinatus mob
Pec minor internal rotation lax ball on barbell mob


Title: Re: Naturalwonder83 training Log
Post by: andreisdaman on August 30, 2015, 04:02:58 PM
Hey Nat...what ever happened to Bluto???


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 30, 2015, 04:13:05 PM
Hey Nat...what ever happened to Bluto???
i miss him he was great
I think he may be thegamechanger


Title: Re: Naturalwonder83 training Log
Post by: andreisdaman on August 30, 2015, 04:20:03 PM
i miss him he was great
I think he may be thegamechanger

Really?..why hide behind a new name?..he's a legend here


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 30, 2015, 04:43:04 PM
Really?..why hide behind a new name?..he's a legend here
i don't get it either


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 31, 2015, 05:05:37 AM
Monday
530am

T spine on rumble roller
Lax ball under foot

Banded good mornings wearing hip slingshot 3 x 12

Deadlifts 4 x 5...3 x 8

Bulgarian split squats 4 x 6 8 10 12

Stability ball hamstring curls 4 x 8

Walking kettlebell deadlifts 6 sets

Side lying clams 2 x 20

15 mins Jacob ladder

Banded hip rotator stretch


Title: Re: Naturalwonder83 training Log
Post by: SF1900 on August 31, 2015, 02:47:09 PM
Whatever happened to just doing normal exercises?

Fucking spinal flexor rotations, t-spine double lax ball,  banded lat tricep external rotation mob,  hollow body rocks. Wtf lol.



Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 31, 2015, 03:00:04 PM
Whatever happened to just doing normal exercises?

Fucking spinal flexor rotations, t-spine double lax ball,  banded lat tricep external rotation mob,  hollow body rocks. Wtf lol.


those are warm ups and they keep my body 100% pain and injury free
I want to still be able to lift weights when I'm 60
Plus I find those things fun


Title: Re: Naturalwonder83 training Log
Post by: SF1900 on August 31, 2015, 03:37:16 PM
those are warm ups and they keep my body 100% pain and injury free
I want to still be able to lift weights when I'm 60
Plus I find those things fun

Chaos does absolutely no stretching.  :-\ :-\

I think you need to have a talk with him about this.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on August 31, 2015, 04:28:51 PM
Chaos does absolutely no stretching.  :-\ :-\

I think you need to have a talk with him about this.
i bet he rolls on a pvc pipe


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 01, 2015, 03:23:59 AM
In honor of sf1900- no warm ups were done
Thank u for the support of my log

Stiff arm push downs 4 x 15
Chest supported dumbbell rows 4 x 12
1 arm cable rows 4 x 8
Kneeling j pulls 4 x 15
No hands leg lowering x 10
Bird dog 2 x 8

Stair master 20 mins


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 02, 2015, 05:28:26 AM
Wed
5am

Upper rib mob

Reverse pec deck 4 x 15
Landmine press 4 x 8
Overhead dumbbell front raises supersetted dumbbell side raises(palms away) 5 x 10 ss 5 x 15
Face pulls 3 x 10
Bench knee ups 3 x 20
1 arm dumbbell suitcase carry 3 sets


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 03, 2015, 04:52:20 AM
Thursday
7am

Band curls superset diamond push-ups 4 x 15 ss 4 x 15
Barbell curls superset French press 3 x 10 ss 3 x 12
Incline db curls superset rope push downs 3 x 8 ss 3 x 15
Conc curls superset dips 3 x 13 ss 3 x 10


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 04, 2015, 06:14:49 AM
Friday 530am

Lax ball under foot

Side lying clam x 30
Monster walks with hip slingshot
Side lying clam x 30

Bulgarian split squats torso leaning forward 4 x 25
Dumbbell stiff leg deads 6 x 10
Seated leg curls 3 x 12
Lying barbell ham curls 3 x 8

Oblique crunches 2 x 30
Reverse crunches 3 x 20

Stair master 20 min

Adductor groin stretch on wall 4 mins


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 05, 2015, 07:29:25 AM
Icarian standing lateral machine superset angled pull downs 5 x 15 ss 5 x 12
T bar rows 3 x 10
Hammer strength 1 arm rows 3 x 12
Rack deads 3 x 12
Scrape rack barbell press 4 x 8-10
Standing calf machine 5 x 10


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 06, 2015, 08:46:51 AM
Sunday 6 am

T spine on double lax ball with 100lb plate
Hamstring leg swings wearing voodoo band
Foot rolling on little Battlestar
Glute rolling on supernova

Deadlifts 4 x 12
Bulgarian split squats torso leaning forward 4 x 20
Rkc planks 4 sets


Title: Re: Naturalwonder83 training Log
Post by: andreisdaman on September 06, 2015, 10:17:58 AM
how are you able to consistently get up at 5am?..what time do you work?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 07, 2015, 03:39:35 PM
how are you able to consistently get up at 5am?..what time do you work?
i don't know how I wake up each am to be honest
I fall asleep by midnight or 1 usually- and I wake up at 4, 430am
I start work around 730 most days


--------

Monday 430 am

Triceps smash on little battlestar

Dumbbell curls 5 x 12/Alternated sets with hammer curls 5 x 12
Rope push downs 5 x 12
BB curls 4 x 10
Rope extensions 4 x 12
Db Conc curls 3 x 15
Forearm rope thingy gizmo 3 sets
Hanging knee raises 4 x 10


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 08, 2015, 08:19:42 AM
Tuesday
5am

T spine double lax ball with 45 lb plate
Neck work
Infraspinatus on lax ball

Neutral pull downs 5 x 10
1 arm cable rows 5 x 8
1 arm dumbbell rows 5 x 10
Low trap raises 3 x 6
Hammer strength high rows 5 x 8 drop set last set
Calf extension machine 4 x 12
Hanging knee raises 4 x 10

Banded lateral opener
1st rib mob


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 09, 2015, 05:21:16 AM
Started new supp about a week ago
This week workouts have been incredible
Holy crap strength and intensity has shot up

T spine on battlestar
Glute smr
Lax ball under foot
Cook hip lift 2 x 12

Hip slingshot monster walks

Pull throughs 5 x 12

American deadlifts 5 x 8

Hack squats wearing hip sling shot 5 x 20

Seated calf 5 x 15

Hyper extensions glute focus 3 x 10


Title: Re: Naturalwonder83 training Log
Post by: njflex on September 09, 2015, 08:03:59 AM
height/weight/?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 09, 2015, 09:57:23 AM
height/weight/?
last week i was 172
I think I'm 5'9


Title: Re: Naturalwonder83 training Log
Post by: njflex on September 09, 2015, 11:48:36 AM
last week i was 172
I think I'm 5'9
THANKS..KEEP PLUGGING..PICS ???/


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 10, 2015, 04:09:24 PM
T spine on battlestar
Pvc mobs

Face pulls 7 x 20
Landmine press 4 x 10
Cable laterals 5 x 12
Overhead front raises 4 x 10
Incline bench side raises 3 x 15
Body weight iron crosses 3 x 10
Hanging knee raises 2 x 15
Paloff press 2 x 15

Stair master 20 min


Title: Re: Naturalwonder83 training Log
Post by: CalvinH on September 11, 2015, 04:19:22 AM
Gene do you still have that wonderful beard ???


Title: Re: Naturalwonder83 training Log
Post by: Grape Ape on September 11, 2015, 04:42:43 AM
Started new supp about a week ago
This week workouts have been incredible

What is it?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 11, 2015, 08:32:07 AM
Gene do you still have that wonderful beard ???
yes thank u

What is it?
i can't remember the name


Neck work
Lax balls trap mob
Infraspinatus mob lax ball
T spine on battlestar

1 arm cable rows 5 x 12
Bent over rows 5 x 12
Deadlifts 3 x 6, 5 x 3, 2 x 12
Pull-ups weighted 4 x 4
Seated cable rows 4 x 8

Ball slams
Side plank on stability ball


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 12, 2015, 01:47:01 AM
Sat
4 am

Infraspinatus lax ball mob

Db curls superset hammer curls 5 x 15 ss 5 x 20
Rope push downs 5 x 15
Trx curls superset db skull crushers 4 x 10 ss 4 x 20


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 13, 2015, 04:59:45 AM
Sunday
630 am
Overslept wanted to go earlier

T spine mobility
1st rib mob
Tricep mob

Band pullaparts 5 x 15
1 arm db neutral floor press 4 x 12
Band pullaparts 4 x 15
1 arm incline db press 4 x 8
1 arm push-ups on barbell 2 x 15
Pec deck 4 x 20
Face pulls 7 x 20

Shoulder tri lat band mob


Title: Re: Naturalwonder83 training Log
Post by: andreisdaman on September 13, 2015, 09:10:51 AM
Sat
4 am


Infraspinatus lax ball mob

Db curls superset hammer curls 5 x 15 ss 5 x 20
Rope push downs 5 x 15
Trx curls superset db skull crushers 4 x 10 ss 4 x 20

no way


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 13, 2015, 05:57:12 PM
no way
yes way


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 14, 2015, 11:01:29 AM
Monday 7 am

T spine base of neck
Upper trap mob
Post capsule mob

Lat pull down scapular depressions 5 x 15
1 arm cable rows 5 x 10
Bent over barbell rows 5 x 12
Pull-ups 7 x 5
Hammer strength high rows 4 x 10
Cable crunches 3 x 10


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 15, 2015, 06:08:16 AM
Tuesday 630 am
T spine foam roll
Glute smr

Hack squats superset dumbbell stiff leg dreads 5 x 12 ss 5 x 12
Lying ham curl machine superset cable pull throughs 4 x 15 ss 4 x 15
Stairmaster 20 mins


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 17, 2015, 04:52:02 AM
Wed no lifting

Thursday 6 am
T spine on foam roller
Tricep mob on wall

Rope hammer curls 5 x 12
Rope push downs 5 x 12
Tricep rack lockouts 4 x 10
Dumbbell curls 4 x 10
Dumbbell overhead extensions 3 x 12


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 18, 2015, 09:55:48 AM
Friday 530 am

T spine foam roll

Lat pull down scap retractions 5 x 20
Wall slides 5 x 15
Face pulls 6 x 25
Side raises palms out 4 x 15
Overhead plate raise 4 x 30
Land mine press superset band pullaparts 4 x 15 ss 4 x 20
Kettlebell bottoms up core carry 4 sets

Band shoulder ir er mob

30 mins incline tread walk



Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 19, 2015, 07:49:12 AM
Sat 830 am
Trained with the monster again at powerhouse new haven

T spine double lax ball with 100lb plate on chest
Lateral band mob

Flat press 4 x 10
Hammer strength incline press 5 x 12
Pec deck 3 x 15
Low cable crossover 3 x 12
Reverse hyper machine 3 x 12

Standing calf raise 4 x 20


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 20, 2015, 01:53:08 PM
Sunday 6 am

T spine double lax ball 45 lb plate
Lax ball on barbell pec minor internal rot mob

Barbell rows 4 x 8
1 arm dumbbell rows 4 x 10
Hammer strength high rows 4 x 12
Kettle bell batwing rows 3 x 4 8 10
Leg press calves 4 x 30

Lax ball on barbell pec minor ir mob


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 21, 2015, 05:51:07 AM
Monday 6am

T spine pvc pipe roll
Glutes smr
Hip mobility

Band hamstring stomps 3 x 20
Cable pullthroughs 3 x 15
Monster walks hip slingshot
Lying ham curl machine 3 x 12
Band hip thrusts 3 x 20
American deadlifts 3 x 10


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 22, 2015, 04:53:31 AM
Tues 530am

R cuff cable
Shoulder wall flexion

Barbell curls 3 X 10
Barbell 21.    2 sets

Push downs 4 X 15
1 arm cable curls 3 X 12
Decline extensions superset hammer curls 3 X 12 ss 3 X 10

20 mins stair master


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 23, 2015, 04:46:13 AM
Wednesday 5 am

T spine pvc pipe roll
Glute smr
Band hamstring mob

Lunge matrix

Cable pullthroughs 3 X 12

Monster walks hip slingshot

Hack squats 4 X 10, 12, 12, 20

Seated calf 5 X 25

Stiff leg deads 3 X 10

Band hip thrusts 2 X 25



Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 24, 2015, 04:57:54 AM
Thursday 530 am

Shoulder internal rotation mob

Lat pull down scapular retractions 4 X 12
Lateral raise into external rotation 1 X 15 , 5 X 5
Standing 1 arm db press superset bent over rear lateral seated 4 X 10 ss 4 X 12
Face pulls 4 X 10, 1 X 30

Cable crunches 3 X 12

Stairmaster 20 mins



Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 25, 2015, 03:18:40 AM
Friday 530 am

Lax ball under foot

Band hip thrusts 2 X 20

Goblet squats 4 X 15
Goblet squat core press 2 X 15

Hamstring leg press 3 X 25

Cable pullthroughs 3 X 15

Tip toe calf farmers walk
Sit to stand calf raise

Hanging leg raise 3 X 10

Hip stretch


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 26, 2015, 03:50:29 AM
Sat 6 am

T spine roll pvc pipe

Angled pull down superset bench press 5 X 10 ss 5 X 10
Seated upright decline angled row 4 X 12
Hammer strength incline superset seal row 5 X 10 ss 5 X 10
Wide cable rows 5 X 8-10
Pec deck superset low flies 4 X 12 ss 4 X 12
Reverse hyper superset standing calf 5 X 12 ss 5 X 25


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 27, 2015, 09:48:05 AM
Sunday 6 am

Triceps smashing on barbell

Dumbbell curls 6 X 12

Push downs superset rope hammer curls 5 X 10 ss 5 X 10

Concentration curls 4 X 12

Dips 5 X 20

Body weight tri extensions 4 X 12

Forearm rope curly thinga gizmo 4 sets

Reverse crunches 4 X 15

Took new pre workout God of rage by centurion labz-like the old jackd
Incredible stuff


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 28, 2015, 03:21:11 AM
T spine roll on pvc pipe
Internal rotation mob
Pec mob

Face pulls 4 X 10
Side raise into external rotation 5 X 12
Plate school bus drivers superset plate raise 4 X 20 ss 4 X 12
Bat wing rows and ISO holds 4 sets

Yolk walks

Stairmaster 20 mins


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 29, 2015, 03:01:06 AM
Tues 6 am

Internal rotation mob

Seated row scapular retractions

Seated row neutral grip

1 arm low cable row

Motorcycle rows

Low trap raises

Wall slides

Going to train back again later today
Heavier rows etc



Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 29, 2015, 03:59:43 PM
Tuesday afternoon

Did back over again and had a great workout

Pvc pipe shoulder mobility

T spine with 45 lb plate on chest

Seated row scapular retractions 4 X 12

Seated row wide grip 6 X 10
Hammer strength 1 arm rows 5 X 10
Barbell rows 5 X 10
1 arm dumbbell rows 5 X 12
Low trap raises 2 X 6
U handle pull downs 4 X 10
Seated knee ups 3 X 15


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 30, 2015, 02:21:46 PM
Wednesday
345 pm

T spine pvc pipe roll
Pec mob
Banded lateral opener

Barbell incline press 5 X 8
Dumbbell neutral floor press 4 X 10 8 6 6
Pec deck 4 X 12
Upward cable crossovers 3 X 12

Dip machine 4 X 10
Dumbbell kickbacks 3 X 15


Title: Re: Naturalwonder83 training Log
Post by: andreisdaman on September 30, 2015, 06:24:15 PM
Wednesday
345 pm

T spine pvc pipe roll
Pec mob
Banded lateral opener

Barbell incline press 5 X 8
Dumbbell neutral floor press 4 X 10 8 6 6
Pec deck 4 X 12
Upward cable crossovers 3 X 12

Dip machine 4 X 10
Dumbbell kickbacks 3 X 15

oh come on!!!!!!


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on September 30, 2015, 06:54:30 PM
I had the day off from work and trained with a friend


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 01, 2015, 03:11:02 PM
Thursday 5 am

Only had about 40 mins-good pace

Tricep smash on barbell
T spine roll on pvc pipe

Face pulls 5 X 15

Bent arm lateral raise into external rotation 2 X 15 ,5 X 5

Hammer curls 5 X 8
1 arm cable curls 4 X 10

Forearm wrist roller curly gizmo 3 sets

Hanging knee raises


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 02, 2015, 03:37:31 AM
Friday 530 am

Hip mobility external internal rotation

Front squats 4 x 7
Straight leg hamstring bridge with 90lbs on lap 5 X 10
Farmers tip toe calf walk 3 sets
Deadlift walk 3 sets
Deadman quad raise superset rkc plank 3 X 10 ss 3 X 15 seconds

Incline treadmill walk 20 mins

Hamstring stretch 3 planes


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 03, 2015, 12:56:20 PM
Sat
3 pm


Lax ball upper rib mob
Pec mob

Hammer strength 1 arm rows
4 X 10
Barbell rows
4 X 10
1 arm db rows
4 X 8
Hammer curls
4 X 12
Hammer strength high rows
4 X 10
1 arm cable curls
3 X 12


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 04, 2015, 05:39:21 AM
Sunday 5 am

Vince Lombardi freedom raises 4 X 10
Icarian side raise superset Icarian front raise 5 X 15 ss 5 X 15
Vintage shoulder press machine 4 X 12
Rear delt raise on Icarian machine 4 X 15
4 way neck machine
Reverse hyper machine 2 X 12
Calf extension
Hanging knee raises


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 05, 2015, 09:09:29 AM
Monday 5 am

T spine roll pvc pipe
Hip opener
Glute smr

Deadlifts 8 X 10
Leg press 7 X 20
Band hip thrusts 7 X 15
Cable pull throughs 5 X 10
Dumbbell stiff leg deads 4 X 10


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 06, 2015, 03:59:41 AM
Tuesday
6am

Low back mob
Tricep smash mob
Pec mob

Pec deck 4 X 12
Flat db press 4 X 10
Hammer strength incline press 4 X 10
Upward cable crossover 4 X 12
Hanging knee raise 4 X 10

Super front rack band mob

Great great workout
Went super high junk cals yesterday and will again today to shock my body and drop more body fat


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 07, 2015, 03:23:36 PM
Wed 5 am

Neck work
T spine on pvc pipe

Pull downs 5 X 10
Barbell rear levers 4 X 10
1 arm cable rows 5 X 12
Chest supported db rows 4 X 10
Hammer strength high rows 5 X 15
Hammer strength low rows 4 X 12
Face pulls 3 X 15


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 08, 2015, 06:38:24 AM
Thursday 530 am

T spine roll pvc
Lax ball under foot
Hip ext int rot

Cook hip lift
X band walks
Lying leg curl
Barbell hip thrusts
Romanian deads
Cable crunch
Hanging leg raise


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 09, 2015, 03:52:04 PM
Fri
3 pm

T spine rumble roller
Tricep smash on barbell
Pvc shoulder

Hammer curls
Push downs
1 arm cable curls
Close grip bench
Chins
Side plank hip drops
Oblique crunches


Title: Re: Naturalwonder83 training Log
Post by: andreisdaman on October 10, 2015, 09:16:11 AM
Good consistency...you recover well


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 12, 2015, 04:28:07 AM
Good consistency...you recover well
thanks


Monday 6 am
No gym over the weekend
Felt great this am

Neck work
T spine on rumble roller
Tricep smash on little battlestar
Pvc shoulder

Hammer strength 1 arm row superset hammer strength incline press
5 X 12 ss 5 X 12

T bar rows superset flat dumbbell press
5 X 12 ss 5 X 12

U bar pull downs superset pec deck 4 X 10 ss 4 X 12

Low trap raises

Reverse crunch 3 X 10


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 13, 2015, 04:39:13 AM
Great workout
Pump was fantastic

Tuesday 530 am

Internal rotation mob
Tricep mob

Hammer curls 4 X 12
Push downs on Lat pull down bar 4 X 12
1 arm cable curls 3 X 10
Body weight tricep extensions 3 X 10 12 15
4 part wall curl X 100 reps


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 14, 2015, 02:52:23 AM
Wed 530 am

T spine on pvc pipe
Post tib mob
Leg swings

Cook hip lift X 5
Monster walks and X band walks

Cable pull throughs 4 X 10
Leg press narrow stance 4 X 30
Straight leg hamstring bridge plate on lap 4 X 15
Tip toe farmer calf walk
Single leg hip thrusts

Hip mobility on bench


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 15, 2015, 05:14:05 AM
Thurs 6 am

T spine on rumble roller
Tricep smash little battlestar
Pvc shoulder

Hammer strength row superset u bar pull downs 5 X 10 ss 5 X 10
T bar rows 5 X 10-5
1 arm dumbbell rows 4 X 10
Chins 4 X 6

Shoulders later this afternoon


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 15, 2015, 04:11:35 PM
Thurs 3 pm

T spine rumble roller
Pec mob
Pvc shoulder

Low trap raise
Land mine press
Bent arm lateral into external rotation
Cable rear delts
1 arm suitcase carry
Hanging knee raise


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 16, 2015, 02:59:16 AM
Friday
530 am

Took siege by Royal sports - very good pre workout, clean very smooth energy and focus
Tastes delicious-I had blackberry

Calf and ankle mobility
Lax ball under foot
Hamstring mob

Single leg hip thrusts
Hamstring stability ball curl
Cable pullthroughs
Lateral lunges
Band stomps
Palof press

Hip mobility on bench


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 17, 2015, 03:26:30 AM
Sat 5 am

Was too hungry this morning
Did not eat enough last night
I thought I did but I should have had more
Good workout today... But could have been better if I wasn't so hungry

Tried fear pre workout
Still undecided on it
Gonna eat before my workout tomorrow I reckon

Lax ball on wall against arm and delts

Hammer curls 6 X 12
Push downs 6 X 12
1 arm cable curls 6 X 25 20 15 10 8 8
Dips 5 X 10
Nautilus high curl machine 4 X 8
Nautilus tri extension machine 4 X 10
Forearm rope curly gizmo
Oblique crunches 4 X 10 8 6 5
Tried doing chins but my arms were toast


Title: Re: Naturalwonder83 training Log
Post by: njflex on October 17, 2015, 07:30:59 AM
WHAT OTHER SUPPS YOU TAKE DAY TO DAY OTHER THAN YOUR PRE WORKOUT 'YOU LIKE ALL THOSE FANCY ONES'


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 17, 2015, 01:29:34 PM
WHAT OTHER SUPPS YOU TAKE DAY TO DAY OTHER THAN YOUR PRE WORKOUT 'YOU LIKE ALL THOSE FANCY ONES'
fish oil ,turmeric ,chromium poly, ginger ,olive leaf ,NR ,liver support ,greens /multi powder

Whey powder

Bcaa


Title: Re: Naturalwonder83 training Log
Post by: njflex on October 17, 2015, 03:11:54 PM
fish oil ,turmeric ,chromium poly, ginger ,olive leaf ,NR ,liver support ,greens /multi powder

Whey powder

Bcaa
8),,,thanks


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 18, 2015, 07:02:35 AM
8),,,thanks
no problem

----------
Sunday
No desire to work out
Body is telling me to rest today

Gonna train hard tomorrow
Chest and back can't wait!!


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 19, 2015, 08:31:00 AM
Monday 5 am
Had only 40 mins to workout
Great pump great workout
Hammer strength row superset hammer strength high row 7 X 12 ss 7 X 12
1 arm dumbbell rows 5 X 12
Stiff arm lat push downs superset standing cable rows 6 X 15 ss 6 X 10


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 20, 2015, 02:45:11 AM
Tues
530 am

Cable flies 5 X 10
Cable chest press 4 X 8
Incline barbell press 4 X 7
Face pulls 8 X 12


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 20, 2015, 04:17:51 PM
Not happy with the workout this morning
Redid chest this afternoon
430 pm
Incredible pump great great workout!

Flat dumbbell press 5 X 10
1 arm incline dumbbell press 4 X 8
Cable crossovers 6 X 12


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 21, 2015, 09:01:03 AM
Wed 6am

T spine on pvc pipe
Neck work
Glute smr

Single leg hip thrusts 3 X 20
Cable pullthroughs 5 X 12
Romanian deads 4 X 12
Leg press 4 X 25
Seated calf 4 X 12


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 22, 2015, 12:14:54 PM
Thursday
3pm

Hammer curls 5 X 15
Push downs 5 X 15
1 arm cable curls 4 X 10
Overhead rope extensions 5 X 10
Concentration curls 3 X 12
Reverse curls 4 X 12


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 23, 2015, 03:51:14 AM
Friday
530 am

T spine on pvc pipe
Glute rolling
Knee mob
Ankle mobility

Side lying clams 3 X 25
Seated leg curl 3 X 15
Bulgarian split squats 3 X 15, 4th set last set ISO hold
Ham curls on stability ball 5 X 8
Cable pull throughs 4 X 12
Hanging knee raises 4 X 15

Hip mobility


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 24, 2015, 04:31:12 AM
Sat
7 am

T spine pvc pipe roll
Post capsule mob

Pull-ups 3 X 10
Hammer strength rows 5 X 12
T bar rows 4 X 10
Standing cable rows 4 X 12
Stiff arm Lat push downs superset angled high rows with same bar 4 X 12 ss 4 X 12


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 26, 2015, 06:17:14 AM
Monday 7 am

T spine on double lax ball 45 lb plate on chest
Band shoulder mob

Flat dumbbell press 4 X 10
1 arm standing db press 4 X 8
Hammer strength incline press 4 X 8
Cable side raise 4 X 12
Cable flies 4 X 12
Rear delt rows 4 X 12


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 27, 2015, 04:38:03 AM
Tuesday 6 am

Rumble roller t spine

V bar pull downs 5 X 12
T bar rows 5 X 10
Rows on roc it hoist machine 4 X 10-I really liked this new machine-more than hammer strength ISO row machine
Standing cable rows 4 X 12

Band crunches 3 X 8


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 28, 2015, 03:56:20 AM
Wednesday 6 am

T spine rumble roller
Glute rolling
Hip mobility

Cook hip lift

Romanian deadlifts 4 X 10
Cybex plate loaded squat press leg press 3 X 20 ,1 X 30 (first time using this type of leg press-I loved it)
Lying leg curl machine 4 X 12
Stability ball leg curl superset single leg hip thrusts 3 X 6 ss 3 X 12 per leg


Title: Re: Naturalwonder83 training Log
Post by: DroppingPlates on October 28, 2015, 05:21:50 AM
Stability ball leg curl

So this is a light variant of the glute ham raise? This could be a nice exersize for some of my clients, but I will try it first myself.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 28, 2015, 05:35:05 AM
So this is a light variant of the glute ham raise? This could be a nice exersize for some of my clients, but I will try it first myself.
thats the one where u lay on your back with your heels up on a stability ball
Then raise hips off the ground and curl your heels toward u and away
Hard part is not letting your hips drop and keeping glutes engaged whole time
It makes it fantastic for injury prevention because you have the core and glutes and hips all working together, as opposed to a machine leg curl where it's only the hams working

A regression if your hips drop would be eccentric only part of movement, you would skip the ball getting curled back to u, you would take 5 secs to extend ball away from u


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 29, 2015, 05:41:12 AM
Thursday 7 am

T spine rumble roller
Low back mob
Tricep smash

Roc it hoist machine curl 5 X 10
Loved this machine

Push downs 5 X 15
Hammer curls 5 X 10
Machine tri extensions 4 X 10
Free motion curls 5 X 10

Reverse curls 2 X 10
Plank hip flexion 2 X 10


Title: Re: Naturalwonder83 training Log
Post by: DroppingPlates on October 29, 2015, 12:01:48 PM
thats the one where u lay on your back with your heels up on a stability ball
Then raise hips off the ground and curl your heels toward u and away
Hard part is not letting your hips drop and keeping glutes engaged whole time
It makes it fantastic for injury prevention because you have the core and glutes and hips all working together, as opposed to a machine leg curl where it's only the hams working

A regression if your hips drop would be eccentric only part of movement, you would skip the ball getting curled back to u, you would take 5 secs to extend ball away from u

I often superset a quad- with a ham dominant exercise, so I might throw these in the mix with front squats.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 30, 2015, 03:52:55 AM
Friday 530 am

Really like this new gym I joined

Pull downs neutral grip 5 X 8-10
T bar rows 5 X 10-8
Hammer strength high rows 3 X 10
Hammer strength row machine 3 X 10
Stiff arm push downs superset high angled rows with same bar 4 X 12 ss 4 X 12


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 30, 2015, 03:54:19 AM
I often superset a quad- with a ham dominant exercise, so I might throw these in the mix with front squats.
thats a good combo
Single leg ball curls are real hard to try as well
I really feel if I do hams first I feel so much stronger and stable in squats


Title: Re: Naturalwonder83 training Log
Post by: DroppingPlates on October 30, 2015, 05:27:59 AM
thats a good combo
Single leg ball curls are real hard to try as well
I really feel if I do hams first I feel so much stronger and stable in squats

Interesting, I notice the same. I guess the hams are more reactive during squads when you train them first.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on October 31, 2015, 05:42:43 AM
Great workouts all this week
Trying to figure out the reason why...I think it's due to bigger meals when I broke my fast

T spine on battlestar
T spine rotation
Lateral band opener

Incline barbell press 5 X 8
1 arm seated db press 5 X 10
Hammer strength decline press 4 X 10
High db incline press 4 X 10
Cable lateral raise superset face pulls 3 X 15 ss 3 X 15
Cable crossovers 3 X 12


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 01, 2015, 06:31:57 AM
Sunday 5 am

T spine rolling
Tricep rolling

Push downs superset cable curls 6 X 15 ss 6 X 15
Hammer curls superset apocalypse tricep roasters 5 X 10 ss 5 X 10
Machine tri extensions superset conc curls 3 X 12 ss 3 X 12

Cable crunches 3 X 10


Title: Re: Naturalwonder83 training Log
Post by: DroppingPlates on November 01, 2015, 07:27:25 AM
Please explain 'apocalypse tricep roasters'


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 02, 2015, 08:20:24 AM
Please explain 'apocalypse tricep roasters'
just seeing if anyone is reading this no such exercise  :o
It was the dumbbell tri extensions where u bring the Dumbbells in towards your chest and then back across your body -I forget the name, maybe supine L extensions??

Monday
7 am

T spine rolling on rumble roller
Glute rolling
Ham band lock outs

Hip slingshot monster walks

Cable pullthroughs 3 X 13
Single leg hip thrusts 2 X 12
Cyber plate loaded squat press leg press 5 X 50
Single leg deadlift superset seated calf 4 X 10 ss 4 X 10

Hip stretch
Groin stretch


Title: Re: Naturalwonder83 training Log
Post by: DroppingPlates on November 02, 2015, 11:18:40 AM
Haha, gotya. I don't know the name of that DB triceps extention, but I've done them a couple of times. Amazing how much weaker your tri is with your elbows at 6 & 9 o'clock, compared with regular DB extentions.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 02, 2015, 11:53:27 AM
Haha, gotya. I don't know the name of that DB triceps extention, but I've done them a couple of times. Amazing how much weaker your tri is with your elbows at 6 & 0 o'clock, compared with regular DB extentions.
i saw mike o Hearn do it in his arm workout video with rich piana
Yeah definitely harder than reg tri extensions
What i love about them is they don't bother my elbows at all
Reg tri extensions kill my elbows if I do them frequently


Title: Re: Naturalwonder83 training Log
Post by: DroppingPlates on November 02, 2015, 02:26:11 PM
i saw mike o Hearn do it in his arm workout video with rich piana
Yeah definitely harder than reg tri extensions
What i love about them is they don't bother my elbows at all
Reg tri extensions kill my elbows if I do them frequently


What often happens during regular extensions (both the BB, DB & cable version), is that the elbows flare out to the side once it becomes heavy. A guy suggested me to try cargo straps (like the one below) between my upper arms. It might feel a bit uncomfortable in the beginning (the bands might tough your forehead), but the triceps contract way harder while the elbows get less stress. Start with a couple of light DB's first, say 25-30 lb, and keep the elbows high (where your nose is) and don't move too fast.

(http://hollandbikeshop.com/images_product_responsive/products_large/SB350.jpg)


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 03, 2015, 05:43:55 AM
What often happens during regular extensions (both the BB, DB & cable version), is that the elbows flare out to the side once it becomes heavy. A guy suggested me to try cargo straps (like the one below) between my upper arms. It might feel a bit uncomfortable in the beginning (the bands might tough your forehead), but the triceps contract way harder while the elbows get less stress. Start with a couple of light DB's first, say 25-30 lb, and keep the elbows high (where your nose is) and don't move too fast.

(http://hollandbikeshop.com/images_product_responsive/products_large/SB350.jpg)
thats a really good idea
Maybe even use a band or slingshot hmmmmm

Tuesday 7 am

T spine rumble roller
Low back mob

1 arm land mine rows 5 X 8-10
Roc it row machine 4 X 10
U bar pull downs 4 X 12
Standing cable rows 4 X 10
Stiff arm lat push downs 4 X 12

Side plank hip drops 2 X 12

Lateral opener stretch



Title: Re: Naturalwonder83 training Log
Post by: DroppingPlates on November 03, 2015, 06:19:51 AM
I've tried resistance bands as well, but I prefer a tight band to keep the elbows close, say 10" distance.

Haven't done it myself yet, but I want to try this as well for squats with a medium stance.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 04, 2015, 05:35:21 AM
I've tried resistance bands as well, but I prefer a tight band to keep the elbows close, say 10" distance.

Haven't done it myself yet, but I want to try this as well for squats with a medium stance.
im gonna try next arm day

------
Wednesday 6 am

T spine rumble roller
Glute rolling
Band ham lockouts

Side lying clams 2 X 25
Single leg straight bridge on foam roller 2 X 10

Seated calf superset single leg deadlift 5 X 10 ss 5 X 10
Bulgarian split squat dumbbell same side trailing leg 5 X 8
Cable pull throughs 4 X 12

Hallow rocks and hallow body ISO holds
Frozen v sit

Hip stretches


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 05, 2015, 04:10:34 AM
Thurs 530 am

T spine on pvc pipe
Tricep rolling

Rear delt rows 5 X 10
Flat db press 4 X 12
High incline db press X 10, single arm X 12, squeeze press X 15
Cable crossovers 4 X 12

Hanging knee raises 4 X 10


Title: Re: Naturalwonder83 training Log
Post by: DroppingPlates on November 05, 2015, 04:38:30 AM
I assume that 'tricep rolling' means foam rolling on your triceps, side by side? If so, why would you perform these before a chest session, does it improve your flexibility or strength during presses?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 05, 2015, 05:07:25 AM
I assume that 'tricep rolling' means foam rolling on your triceps, side by side? If so, why would you perform these before a chest session, does it improve your flexibility or strength during presses?
ill work the tri with deep pressure side to side and also extending and flexing my elbow on a barbell or the battlestar device from rogue fitness

Loosing up the tri has so many benefits
It's improves the extension of your elbow so u can fully lockout the arm
Full range of motion on your tri/elbow improves shoulder external rotation and shoulder stability


When the tri is tight u can develop elbow and shoulder pain because those will be compensating for lack of lockout in the tricep/elbow

If u have elbow pain start working your tris on anything hard

You'll be stronger in presses too and in bicep curls being the tri can fully extend


Title: Re: Naturalwonder83 training Log
Post by: DroppingPlates on November 05, 2015, 05:53:35 AM
ill work the tri with deep pressure side to side and also extending and flexing my elbow on a barbell or the battlestar device from rogue fitness

Loosing up the tri has so many benefits
It's improves the extension of your elbow so u can fully lockout the arm
Full range of motion on your tri/elbow improves shoulder external rotation and shoulder stability


When the tri is tight u can develop elbow and shoulder pain because those will be compensating for lack of lockout in the tricep/elbow

If u have elbow pain start working your tris on anything hard

You'll be stronger in presses too and in bicep curls being the tri can fully extend

Interesting stuff, this tricep rolling/stretching thing pre-workout is new to me. I don't have elbow issues myself, but my lockout strength has always been a weak point since I have high tricep insertions. I will def try this approach next time, so thanks for sharing this :)


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 05, 2015, 06:07:53 AM
Interesting stuff, this tricep rolling/stretching thing pre-workout is new to me. I don't have elbow issues myself, but my lockout strength has always been a weak point since I have high tricep insertions. I will def try this approach next time, so thanks for sharing this :)
dont murder it pre workout
But if u find its sore, like close to the elbows, spend a few mins
I would use something harder than a foam roller like barbell


Title: Re: Naturalwonder83 training Log
Post by: DroppingPlates on November 05, 2015, 06:27:24 AM
dont murder it pre workout
But if u find its sore, like close to the elbows, spend a few mins
I would use something harder than a foam roller like barbell

Do you mean the handle of a barbell?
Not that long ago I scrubbed my tricep post w/o on the edge of a bench for 5 slow strokes from the elbow to the shoulder pit. This pain was pretty intense for a short time, but this might be too much pre w/o.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 05, 2015, 06:57:25 AM
Do you mean the handle of a barbell?
Not that long ago I scrubbed my tricep post w/o on the edge of a bench for 5 slow strokes from the elbow to the shoulder pit. This pain was pretty intense for a short time, but this might be too much pre w/o.
i do the barbell close by the grooves. Get as much downward pressure as u can handle and maintain that pressure. That's fine preworkout-I usually do 2 mins minimum depending how tight they feel
The more consistent u are with it the less u have to do


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 06, 2015, 06:26:55 AM
Friday 7 am

What a great workout this morning
Amazing mindset this morning I was very very satisfied with this one

Low back mob
T spine rumble roller

T bar rows 5 X 10
Standing cable rows 5 X 12
V bar pull downs 5 X 8-10
1 arm dumbbell rows 5 X 10

Hammer curls 4 X 12
Barbell curls with band 2 X 8, barbell curls 3 X 8-10
Roc it machine curls 3 X 10

Hanging knee raises 3 X 10


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 07, 2015, 02:31:29 PM
Sat
630 am-4 mile run outside

1130am
Great workout very happy with it

Face pulls 5 X 12
Seated row scapular retractions 3 X 12
Land mine press 5 X 10
Overhead dumbbell front raises 4 X 12
Lateral raise into external rotation 3 X 12 , 3 X 8
Push downs 5 X 12
Dumbbell L extensions 4 X 10


Title: Re: Naturalwonder83 training Log
Post by: DroppingPlates on November 07, 2015, 03:57:25 PM
i do the barbell close by the grooves. Get as much downward pressure as u can handle and maintain that pressure. That's fine preworkout-I usually do 2 mins minimum depending how tight they feel
The more consistent u are with it the less u have to do

I haven't done it yet with a barbell, but I did some experimental light rolls today on the following setup, knelt and with the hand palm on my head. It felt great on my triceps. 

(http://i.imgur.com/kYujKYk.jpg)


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 07, 2015, 05:16:53 PM
I haven't done it yet with a barbell, but I did some experimental light rolls today on the following setup, knelt and with the hand palm on my head. It felt great on my triceps. 

(http://i.imgur.com/kYujKYk.jpg)
nice! Looks good!


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 09, 2015, 09:36:26 AM
Monday morning

T spine rumble roller
Glute rolling
Band ham lockouts
Hip ext int rotation

Single leg straight leg bridge on roller 2 X 10
Hip slingshot monster walks and curtsy squats

Cable pull throughs 4 X 10
Dumbbell Romanian deads 4 X 12
Leg press 5 X 60
Lying ham curls machine 4 X 10
Side plank 2 sets
Hallow rocks 2 sets

Stretched and used kettlebell on adductors


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 10, 2015, 05:34:29 AM
Tuesday 545am

Strength has shot up lately
So far this week yesterday and today have felt incredible

T spine foam roll
Tricep rolling on barbell
Pvc shoulder mobility

Face pulls 5 X 12
Flat dumbbell press 5 X 15-10
Hammer strength incline press single arm 4 X 12
Pec deck 4 X 12

Band pullaparts 6 X 12


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 11, 2015, 05:42:13 AM
Wednesday 545 am

Holy crap another amazing workout
Strength continues to skyrocket I'm loving it

Low back mob
T spine foam roll
Glute roll

Straight leg glute bridge single leg on roller 3 X 10

Romanian deadlifts 4 X 10

Bulgarian split squats single dumbbell 4 X 8...5th set ISO hold at bottom for 15 secs

Glute ham raises 5 X 10

Hallow rocks
Hallow hold
Side plank

Hip rotator stretching



Title: Re: Naturalwonder83 training Log
Post by: Yamcha on November 11, 2015, 09:50:12 AM
Holy shit. I didn't know this forum even existed!


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 12, 2015, 04:31:31 AM
Holy shit. I didn't know this forum even existed!

:o


----
Thursday

Tricep rolling on railing in gym

Rope hammer curls superset push downs 4 X 15 ss 4 X 15, 1 X 30 ss 1 X 30

Cable curls 4 X 12

Dumbbell L extensions 3 X 12 , 1 X 8

Machine curl 3 X 15

Hanging knee raises 3 X 10

Post capsule mob


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 13, 2015, 06:44:25 AM
Friday 7 am

T spine rumble roller

Neck work

1 arm pull downs body angled away
5 X 12

1 arm cable rows 5 X 10

T bar rows 5 X 8

Face pulls 4 X 12

Stiff arm push downs supersetted angled row with same bar 4 X 12 ss 4 X 12

1 arm suitcase carry

Stuart McGill kettlebell swings


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 14, 2015, 02:29:07 PM
Sat am

T spine roll on barbell
Glute rolling

Hip slingshot monster walks, curtsy squats, and ISO holds

Dumbbell Romanian deads with long pause at bottom each rep 5 X 7
Bulgarian split squats -dumbell on trailing leg side 4 X 8 ,5th set ISO hold at bottom for 15 secs
Glute ham raises 4 X 10

Hallow body rocks
Hallow body hold


Title: Re: Naturalwonder83 training Log
Post by: DroppingPlates on November 14, 2015, 03:25:50 PM
Glute ham raises 4 X 10

A brutal exercise. I only had a single opportunity so far to try a glute ham raise bench on an expo. The only ways I can mimic this movement is by taking a kneeled position on a horizontal hyperextension bench or a lats pull down machine.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 14, 2015, 03:38:38 PM
A brutal exercise. I only had a single opportunity so far to try a glute ham raise bench on an expo. The only ways I can mimic this movement is by taking a kneeled position on a horizontal hyperextension bench or a lats pull down machine.
i love ghr, the new gym I joined has one-feels awesome
The kneeling version is good but I prefer the machine


Title: Re: Naturalwonder83 training Log
Post by: DroppingPlates on November 14, 2015, 03:47:15 PM
i love ghr, the new gym I joined has one-feels awesome
The kneeling version is good but I prefer the machine

Do you still train at the Montanari's gym? This facility looks awesome!


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 14, 2015, 04:47:25 PM
Do you still train at the Montanari's gym? This facility looks awesome!
i do from time to time
It's about 45 mins away from me so i go every now and then as a treat
They have a great ghr there


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 15, 2015, 02:04:30 PM
Sunday am

T spine on rumble roller
Triceps on battlestar
Pvc shoulder mobility jazz

Band pullaparts 4 X 15

Land mine press 6 X 10

Bent arm lateral into ext rotation 6 X 8

Face pulls 5 X 15

Cable laterals 4 X 15

Overhead dumbell front raises 3 X 15

Chopped wood for 2 hours after


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 15, 2015, 02:05:46 PM
Yesterday and today my fasts were 20 hours-felt amazing


Title: Re: Naturalwonder83 training Log
Post by: DroppingPlates on November 15, 2015, 02:49:48 PM
Yesterday and today my fasts were 20 hours-felt amazing

I assume you only do fast during the weekend for safety reasons? Don't you experience a loss in strength/energy in the gym?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 15, 2015, 04:00:45 PM
I assume you only do fast during the weekend for safety reasons? Don't you experience a loss in strength/energy in the gym?
i fast 7 days a week
Usually for 16 hours
Before my workouts and after I'll have bcaa
I was very busy helping my dad chop wood and clean out his basement this weekend so my fasts ended up being long

I feel amazing when I fast
No loss of strength

I do intermittent fasting


Title: Re: Naturalwonder83 training Log
Post by: Yamcha on November 16, 2015, 03:25:14 AM
i fast 7 days a week
Usually for 16 hours
Before my workouts and after I'll have bcaa
I was very busy helping my dad chop wood and clean out his basement this weekend so my fasts ended up being long

I feel amazing when I fast
No loss of strength

I do intermittent fasting

Very interesting. I may dabble with that when I cut down for my trip to Jamaica in May.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 16, 2015, 07:37:04 AM
Very interesting. I may dabble with that when I cut down for my trip to Jamaica in May.
i absolutely love IF-it made getting lean so simple and effortless

----
Monday 6 am

Went super slow with everything -great workout

T spine on rumble roller
Neck work

Dumbbell hammer curls 5 x 12
L extensions 5 x 10
Seated barbell curls 4 x 10
Push downs supersetted cable extensions 5 x 15 ss 5 x 15
1 arm cable curls 4 x 8 10 12 15
Reverse crunches 4 x 15

Barbell rolling on bicep


Title: Re: Naturalwonder83 training Log
Post by: DroppingPlates on November 16, 2015, 11:10:19 AM
i fast 7 days a week
Usually for 16 hours
Before my workouts and after I'll have bcaa
I was very busy helping my dad chop wood and clean out his basement this weekend so my fasts ended up being long

I feel amazing when I fast
No loss of strength

I do intermittent fasting

I remember the enlightened feeling I got on days without much food or no food for a long time, but the rational person in me is afraid to enter the catabolic state, even with some added aminos to my system. I'm blessed with a good metabolism, since I was over 3000 kcal 3-4 weeks before a show.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 17, 2015, 04:01:45 AM
I remember the enlightened feeling I got on days without much food or no food for a long time, but the rational person in me is afraid to enter the catabolic state, even with some added aminos to my system. I'm blessed with a good metabolism, since I was over 3000 kcal 3-4 weeks before a show.
oh yeah I feel amazing when I fast...and if I do get hungry it usually subsides quickly
I get no cravings, it improved my insulin sensitivity , and having the bcaa before protects against muscle breakdown
But there are days where I'm ravenous and I brake my fast early....like today possibly-feeling really hungry now and I'm thinking about eating early

Tues
530 am

Rotator cuff work

Flat dumbbell press 4 x 12
High incline dumbbell press 4 x 12, 1 x 15
Pec deck 3 x 15

Great workout
Went super slow and held each contraction


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 18, 2015, 05:25:10 AM
Wed 530 am

Rotator cuff

1 arm pull downs 5 x 12
T bar rows 5 x 10
1 arm land mine rows 4 x 10
Standing 2 arm cable rows 5 x 10
Chest supported dumbbell rows 4 x 10
Stiff arm push downs 3 x 20
Pull-ups 6 x 6
Trx inverted rows 4 x 12


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 19, 2015, 04:57:53 AM
Thursday 530 am

T spine foam roll
Hamstring rolling

Romanian deads 4 X 12
Cybex leg press 3 X 20 , 2 X 50
Glute ham raise 3 X 10
Side lying clam 3 X 20



Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 20, 2015, 06:00:16 AM
Friday 5 am

Reverse pec deck 5 X 15
Face pulls 5 X 15
1 arm kettle bell press 5 X 10
Cable laterals 5 X 15
Palof press 4 X 10

T spine on Gemini with 45lb plate
Little supernova ball on post delt
Forearm soft tissue
Banded super rack mob


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 21, 2015, 09:45:03 AM
Sat 8 am
Great workout

Rotator cuff

Push downs superset cable extensions 6 X 15 ss 6 X 15
Hammer curls 4 X 10 , 1 X 30
Single arm L extensions 4 X 10 , 1 X 15
Machine curls 4 X 15

T spine on rumble roller
Forearm soft tissue



Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 22, 2015, 10:19:21 AM
Sunday am

Great workout
T spine double lax ball with 45 lb plate

Face pulls 4 X 10
T bar rows 5 X 10
1 arm dumbbell rows 3 X 12
1 arm land mine rows 3 X 10
1 arm pull downs angled away 4 X 12
Stiff arm push downs 4 X 12

Hallow body hold
Hallow rocks


Title: Re: Naturalwonder83 training Log
Post by: DroppingPlates on November 22, 2015, 10:28:42 AM
1 arm pull downs angled away 4 X 12

Not that long ago, I saw Kai performing those pull downs, almost toughing lower abs. I recently tried it, but made the mistake by going to heavy, so as a result I ended with regular pull downs. This is def a leave-your-ego-at-the door movement..


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 22, 2015, 10:41:28 AM
Not that long ago, I saw Kai performing those pull downs, almost toughing lower abs. I recently tried it, but made the mistake by going to heavy, so as a result I ended with regular pull downs. This is def a leave-your-ego-at-the door movement..
hmmm never saw Kai's version

Here's the one I did
U get such a great stretch and contraction
https://m.youtube.com/watch?v=qaJhYsCkX2s


Title: Re: Naturalwonder83 training Log
Post by: DroppingPlates on November 22, 2015, 10:51:13 AM
hmmm never saw Kai's version

Here's the one I did
U get such a great stretch and contraction
https://m.youtube.com/watch?v=qaJhYsCkX2s

Nice, I follow Jef on YT as well. My bad, I thought you meant a different pull down version (starts @3:51)

http://www.youtube.com/watch?v=hrU4Ldfg4hE


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 23, 2015, 10:07:52 AM
Rumble roller t spine
Pvc shoulder mobility
Rotator cuff

Flat dumbbell press 5 X 10
Hammer strength incline press 5 X 7
Cable flies 4 X 12

Forearm soft tissue


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 23, 2015, 10:08:53 AM
Nice, I follow Jef on YT as well. My bad, I thought you meant a different pull down version (starts @3:51)

http://www.youtube.com/watch?v=hrU4Ldfg4hE
hes got great videos-I love him
Will try Kai's version this week


Title: Re: Naturalwonder83 training Log
Post by: njflex on November 23, 2015, 10:34:11 AM
Rumble roller t spine
Pvc shoulder mobility
Rotator cuff

Flat dumbbell press 5 X 10
Hammer strength incline press 5 X 7
Cable flies 4 X 12

Forearm soft tissue
nice one....I love chest work,,getting around a sore delt ..can sorta train on chest press machine gingerly...but cable crossovers/pec deck i'm good weird...I love heavy db work top to bottom..


Title: Re: Naturalwonder83 training Log
Post by: DroppingPlates on November 23, 2015, 01:24:29 PM
nice one....I love chest work,,getting around a sore delt ..can sorta train on chest press machine gingerly...but cable crossovers/pec deck i'm good weird...I love heavy db work top to bottom..

I've experienced that decline DB presses are less taxing on the delts, but my favorites are DB presses combined with a resistance band.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 23, 2015, 04:32:22 PM
nice one....I love chest work,,getting around a sore delt ..can sorta train on chest press machine gingerly...but cable crossovers/pec deck i'm good weird...I love heavy db work top to bottom..
chest has been simple lately but feeling great
Been pausing at the bottom and really squeezing hard at the top, and going slow on the way down

Sorry to hear about your sore shoulder, I find by never pressing with a standard position it keeps the shoulders in a safer position...I only press in a neutral or angled neutral position

To help your shoulder u should try using a lax ball on your posterior capsule and grinding the crap out of your triceps on a barbell
And really aggressively rolling your thoracic spine on a pvc pipe
Those should take tremendous stress off your sore shoulder
I've experienced that decline DB presses are less taxing on the delts, but my favorites are DB presses combined with a resistance band.
i keep forgetting to do those


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 24, 2015, 05:20:18 AM
Tuesday 530 am

Glute bridges feet up on bench 4 X 25
Dumbbell Romanian deads 4 X 8
Bulgarian split squats-dumbbell goblet position 4 X 12
Walking kettle bell deads 5 sets
Rkc planks
Hip stretch


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 25, 2015, 05:00:21 AM
Wednesday 430 am

Fantastic workout

T spine on battle star
Neck work

Rear delt rows 5 X 15
Face pulls 5 X 10
Standing OHP 3 X 10, 3 X 8, 2 X 5, 2 X 2
Lateral raise into ext rotation 4 X 12
Leaning lateral raise 3 X 12
Lateral raise 3 X 12

Forearm soft tissue


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 26, 2015, 05:05:13 AM
Thursday 6 am

Fantastic workout
I got leaner but I'm trying to figure out what I changed up

T spine rumble roller

1 arm pull downs body angled away 5 X 12
T bar rows 5 X 8
Hammer strength high rows 3 X 12
Hammer strength rows 3 X 12
Standing 2 arm cable rows 5 X 12

Ab wheel roll outs 5 X 10


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 27, 2015, 06:40:36 PM
Friday
3 pm

T spine rumble roller

Push downs superset cable extensions 5 X 20 ss 5 X 20
Db hammers 5 X 10
Single arm L extensions 4 X 8
Cable single arm curls 4 X 12
Negative triceps push-ups with Iso hold at bottom 3 sets


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 28, 2015, 07:42:09 AM
Sat 8 am

T spine rolling on barbell
Glutes rolling
Ankle smashing on little battle star

Hip slingshot monster walks
Hip slingshot and band good mornings

Dumbbell Romanian deads 5 X 8
Bulgarian split squats dumbbell on trailing leg side 3 X 12

Wanted to do more but the Bulgarians wiped me out hard-legs were so pumped

Hanging leg raises 3 X 10

Hip stretch


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 29, 2015, 02:38:15 PM
Sunday 7 am

T spine rumble roller
Triceps smash on little battle star

Face pulls 5 X 12
Rear delt rows 5 X 15
Standing OHP 5 X 10
Overhead plate raise 2 X 40
Cable laterals 4 X 15


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on November 30, 2015, 06:43:43 AM
Monday 6 am

T spine double lax ball 45lb plate on chest
Tricep smashing little battle star

Pull downs 4 X 12
V bar pull downs 4 X 12
Single arm land mine rows 4 X 12
Standing 2 arm cable rows 4 X 10


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 01, 2015, 07:40:11 AM
Tuesday

Neck work
T spine foam roll
T spine rotation
Post capsule lax ball

Rotator cuff

Flat db press 4 X 8
Hammer strength incline 4 X 12
Cable crossovers 4 X 15

Forearm soft tissue
Barbell 1st rib mob
Barbell internal rotation mob

Band super rack and lateral opener



Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 02, 2015, 06:03:03 AM
Wednesday am

T spine on rumble roller
Glute rolling
Band hamstring mob

Romanian deads 4 X 12
Single leg leg press 5 X 25 20 15 10 8
Glute ham raises 4 X 12

Hip stretch


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 03, 2015, 05:44:10 AM
Thursday am

T spine rumble roller
T spine rotation
Triceps smash little battlestar
Rotator cuff

Face pulls 4 X 12
Standing overhead press 5 X 8
Lateral raise into ext rotation 5 X 10
Top half front raise into lateral raise into y raise into top in front raise-3 rounds
Wall slides 3 sets


Title: Re: Naturalwonder83 training Log
Post by: Yamcha on December 03, 2015, 06:48:36 AM
Thursday am

T spine rumble roller
T spine rotation
Triceps smash little battlestar
Rotator cuff

Face pulls 4 X 12
Standing overhead press 5 X 8
Lateral raise into ext rotation 5 X 10
Top half front raise into lateral raise into y raise into top in front raise-3 rounds
Wall slides 3 sets

Those are killer.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 04, 2015, 05:33:24 AM
Those are killer.
they burned for sure

----

Friday am

T spine rumble roller

T bar rows 4 X 10, 5th last set drop set
Hammer strength rows 5 X 12
Standing 2 arm cable rows 5 X 10
Neutral grip pull downs 4 X 12



Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 05, 2015, 10:07:23 AM
Sat 11 am

Good workout, great pump and energy, but starting to find just training arms only kinda boring-gonna just add bis and tris onto back and chest day perhaps

T spine on rumble roller

Push downs superset extensions 5 X 12 ss 5 X 12

Db hammer curls 5 X 10-8

1 arm cable curls 4 X 12

L extensions 4 X 10

100 rep 4 part wall curl


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 06, 2015, 07:17:19 AM
Sunday 7 am

T spine pvc pipe
Lax ball under foot

Cable pullthroughs 4 X 10
Semi sumo deadlifts 6 X 8- really like this style-gonna stick with this style
Seated calf 4 X 10
Land mine reverse lunges 4 X 12

Hip stretches


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 07, 2015, 03:44:54 AM
Monday 530 am

Rotator cuff
Wall slides

Flat db press 4 X 12
Incline db press 3 X 12
Incline squeeze press 1 X 12
Cable crossovers 3 X 15

Leg lowering 3 X 12


Title: Re: Naturalwonder83 training Log
Post by: DroppingPlates on December 07, 2015, 04:17:35 AM
Incline squeeze press 1 X 12

I like the Charles Glass version, where you push the DBs with an arch over your head and hold it there for 1-2 secs.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 07, 2015, 05:21:07 AM
I like the Charles Glass version, where you push the DBs with an arch over your head and hold it there for 1-2 secs.
i think I did them like that
Very shoulder friendly move
Amazing pump


Title: Re: Naturalwonder83 training Log
Post by: DroppingPlates on December 07, 2015, 06:42:40 AM
i think I did them like that
Very shoulder friendly move
Amazing pump

For sure, I get a deep burn in the first set when I super set it with another exercise.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 08, 2015, 03:54:17 AM
Tuesday 530 am

Lax ball on post capsule

Underhand pull downs 5 X 12

1 arm db rows 5 X 15

Standing 2 arm cable rows 5 X 10

Dragon flags
Pallof press


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 09, 2015, 05:01:20 AM
Wednesday 5 am

T spine double lax ball 45lb plate on chest
Glute rolling
Band hamstring mob

Dumbbell Romanian deads 4 X 10
Semi sumo deads 4 X 5
Land mine reverse lunges 4 X 12
Ball ham curl 3 X 10
Glute ham raises 4 X 10


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 10, 2015, 04:24:32 AM
Thursday

530 am
Decided not to fast today...had carbs pre workout
Definitely bigger pump -usually I'm fasted when I train-was feeling a tiny bit flat last night and was starving this morning

Db hammers 5 X 12(10 sec rest in between sets)
Push downs superset rope hammers 5 X 15 ss 5 X 15
Barbell curls 4 X 12
Machine tricep extensions 4 X 12
Machine curls 4 X 12

1 arm suitcase carry
Mike o Hearn knee raises

Forearm soft tissue


Title: Re: Naturalwonder83 training Log
Post by: Yamcha on December 10, 2015, 05:30:09 AM
Thursday

530 am
Decided not to fast today...had carbs pre workout
Definitely bigger pump -usually I'm fasted when I train-was feeling a tiny bit flat last night and was starving this morning

Db hammers 5 X 12(10 sec rest in between sets)
Push downs superset rope hammers 5 X 15 ss 5 X 15
Barbell curls 4 X 12
Machine tricep extensions 4 X 12
Machine curls 4 X 12

1 arm suitcase carry
Mike o Hearn knee raises

Forearm soft tissue

sound erotic


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 10, 2015, 05:32:38 PM
sound erotic
really burns the abs


Cheat day

Pre workout-bag of sour worms
Post workout-2 s'mores pop tarts

Rice Krispies big bar

2 plates of Ziti chic parm and Marsala , 3 cookies,

Bag of Reese's Oreos-did not like them

Chicken and rice

8 glazed highway rest stop doughnuts

7 gingerbread Oreos


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 11, 2015, 05:01:03 AM
Friday
530 am

Lax ball under foot

Side lying clam
Straight leg abduction raise

Lying ham curl machine 3 X 15
Single leg leg press 4 X 15
Cable pullthroughs 3 X 15

Dying bug with wall push

Hip stretch


Title: Re: Naturalwonder83 training Log
Post by: Yamcha on December 11, 2015, 07:35:45 AM
really burns the abs


Cheat day

7 gingerbread Oreos

really glad that you were able to find those.
when I find good food, I want all to share that experience
I still have a full pack for a small Christmas party


Title: Re: Naturalwonder83 training Log
Post by: DroppingPlates on December 11, 2015, 12:13:35 PM
I'm gonna send a complaint to Oreo for not distributing gingerbread Oreo in Europe >:(


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 12, 2015, 11:33:57 AM
really glad that you were able to find those.
when I find good food, I want all to share that experience
I still have a full pack for a small Christmas party
they are amazing!!
I'm gonna send a complaint to Oreo for not distributing gingerbread Oreo in Europe >:(
u guys have better chocolate over there

----
Had an accident at work- structure in the where house collapsed yesterday and I ended up straining my pec I believe- I had to grab onto a huge tank of refrigerant and I felt a crunch and pop in my left chest
No swelling no bruising no loss of strength or range of motion- just the outside of my left pec feels sore

I immediately did heat and have been working on moving it and mobilizing it
Mega dosing on ginger, extra strong turmeric and lots of proelyctic enzymes
Today it feels much much better-like 80% better

Sat 8 am
T spine rumble roller
Tricep smash on little battlestar

Rear delt rows superset underhand pull downs 5 X 15 ss 5 X 10
Standing OHP 4 X 10
T bar rows 4 X 10
Laterals into external rotation 4 X 12

Just as I predicted it felt fine by the end of the workout
Really mobilizing the t spine had a huge impact on making it feel better

The OHP felt great as well


Title: Re: Naturalwonder83 training Log
Post by: DroppingPlates on December 12, 2015, 11:53:14 AM
Sorry to hear about the accident, hopefully it has no nasty consequences.

Yeah, esp the Swiss and Belgian chocolate have a good reputation over here, but I don't believe that the origin really matters. I always check the % of cocoa, which should be at least >70% in my book. When it comes to antioxidants, the non Dutch processed/natural powder is the best.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 12, 2015, 12:00:57 PM
Sorry to hear about the accident, hopefully it has no nasty consequences.

Yeah, esp the Swiss and Belgian chocolate have a good reputation over here, but I don't believe that the origin really matters. I always check the % of cocoa, which should be at least >70% in my book. When it comes to antioxidants, the non Dutch processed/natural powder is the best.
thx
Feels almost all gone now
I bought some Icelandic chocolate yesterday tasted really rich -I'm like u i love the dark dark chocolate


Title: Re: Naturalwonder83 training Log
Post by: DroppingPlates on December 12, 2015, 12:13:33 PM
thx
Feels almost all gone now
I bought some Icelandic chocolate yesterday tasted really rich -I'm like u i love the dark dark chocolate

That's interesting, since Iceland has to import almost anything apart from fish and beautiful women.
When it comes to its ingredients, is there anything unique about this choco?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 13, 2015, 07:57:44 AM
That's interesting, since Iceland has to import almost anything apart from fish and beautiful women.
When it comes to its ingredients, is there anything unique about this choco?
didnt know that! I'm not sure about the ingredients-it's very rich and higher in calories-will research it!!

Sunday am

T spine on pvc pipe
Lax ball under foot

Cable pullthroughs 3 X 12
Lying leg curl machine 4 X 12
Dumbbell Romanian deads 4 X 15
Side plank with hip er and ir


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 13, 2015, 08:12:27 AM
Chest feels better again today
Just a little bit of soreness
Still going mega doses with ginger turmeric proelyctic enzymes

Thinking of doing chest tomorrow very high reps to get blood flow in chest


Title: Re: Naturalwonder83 training Log
Post by: Yamcha on December 13, 2015, 11:28:08 AM
I partially tore my pec a year ago. It bruised up really nice.
It was on my fifth set of a heavy 5 (320 lbs.) barbell bench press.
Heard it rip too. Luckily, it wasn't as bad as I originally thought.
Did not do barbell bench press again until this past October.
I have completely changed my technique on it as well, closer grip (almost a close grip bench press)


Title: Re: Naturalwonder83 training Log
Post by: DroppingPlates on December 13, 2015, 12:23:58 PM
Since both of you are no strangers to quality ice cream, I just had this one and its raspberry/choco combo is 8/10 material  :P

(http://www.benjerry.nl/files/live/sites/systemsite/files/flavors/products/eu/pints/raspberry-chocolatey-chunk-detail.png)


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 13, 2015, 01:29:21 PM
I partially tore my pec a year ago. It bruised up really nice.
It was on my fifth set of a heavy 5 (320 lbs.) barbell bench press.
Heard it rip too. Luckily, it wasn't as bad as I originally thought.
Did not do barbell bench press again until this past October.
I have completely changed my technique on it as well, closer grip (almost a close grip bench press)
ouch! Geez...luckily all I did was sprain it and I'm happy it's pretty much pain free right now... Tearing my chest was my first thought when I heard the pop
Since both of you are no strangers to quality ice cream, I just had this one and its raspberry/choco combo is 8/10 material  :P

(http://www.benjerry.nl/files/live/sites/systemsite/files/flavors/products/eu/pints/raspberry-chocolatey-chunk-detail.png)
oo will try this week


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 14, 2015, 04:16:47 AM
Monday 530 am

Active chest recovery rehab
Chest felt great
Tiiiiiny bit of soreness
Went nice and slow with reasonable weights

Tricep smashing on steel railing
Rotator cuff warmups

Flat dumbbell press 5 X 15
Tsiki incline press 5 X 15
Cable crossovers knuckles skyward 5 X 15
Rope crunches 4 X 20
High cable chop-kneeling anti rotational 4 X 10
Wall slides 4 X 12



Title: Re: Naturalwonder83 training Log
Post by: DroppingPlates on December 14, 2015, 04:27:16 AM
Tsiki incline press 5 X 15

I had to Google for this, but I assume you mean 'tsuki'? It looks like a shoulder friendly move, correct?
So far I've only done the opposite version on a flat bench, so you start with palms down and end with palms up, which gives a good squeeze.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 15, 2015, 03:04:10 AM
I had to Google for this, but I assume you mean 'tsuki'? It looks like a shoulder friendly move, correct?
So far I've only done the opposite version on a flat bench, so you start with palms down and end with palms up, which gives a good squeeze.
that sounds like a great variation
The one I did u start with palms facing u squeezing your elbows in kinda like in an Arnold press then rotate to neutral at the top

------

Tuesday 420 am

T spine double lax ball 45lb plate on chest

Pull downs 4 X 15
Underhand pull downs 4 X 15
Standing 2 arm cable rows 4 X 10
Hammer strength 1 arm rows 4 X 12
T bar rows 4 X 10

Lax ball post capsule


Title: Re: Naturalwonder83 training Log
Post by: CT_Muscle on December 15, 2015, 12:04:54 PM
that sounds like a great variation
The one I did u start with palms facing u squeezing your elbows in kinda like in an Arnold press then rotate to neutral at the top

------

Tuesday 420 am

T spine double lax ball 45lb plate on chest

Pull downs 4 X 15
Underhand pull downs 4 X 15
Standing 2 arm cable rows 4 X 10
Hammer strength 1 arm rows 4 X 12
T bar rows 4 X 10

Lax ball post capsule

Gene do you like the t bar row aparatus or the bar in the corner of the gym?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 15, 2015, 04:49:17 PM
Gene do you like the t bar row aparatus or the bar in the corner of the gym?
the corner tbar is my favorite but its so crowded over there sometimes
But I do like the angle of their tbar machine they have there-I like it better than the normal one they have at the other locations


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 16, 2015, 04:50:31 AM
Wednesday 530 am
Lax ball on shoulder against wall

Hammer curls superset db curls 4 X 8 ss 4 X 8
Push downs superset barbell curls 3 X 15 ss 3 X 15, 1 X 25 ss 1 X 25
Bicep db rows superset body weight tri extensions 4 X 20 ss 4 X 20


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 17, 2015, 06:00:29 AM
Thursday 6 am

T spine rumble roller
Neck work
Glute rolling
Hip mob on wall

Hip slingshot monster walks and iso holds
Bulgarian split squats dumbbell goblet position 5 X 8
Dumbbell Romanian deads 5 X 10
Glute ham raises 5 X 10
Lunge matrix

Hip stretches


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 18, 2015, 06:14:01 AM
Friday
530 am

T spine rumble roller
Pvc shoulder mob

Cable laterals 5 X 15
Land mine press 4 X 8
Roc it machine laterals 5 X 15
Reverse pec deck 3 X 15
Rear delt rows 3 X 15
Kettle bell bat wings 4 X 5

Pec blue angel mob
Post capsule mob
Forearm soft tissue
Internal rot mob
Neck work


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 19, 2015, 03:02:42 PM
Sat 9am

T spine rumble roller
Kneeling t spine rotations

Face pulls superset band pullaparts 3 X 20 ss 3 X 20
Hammer strength rows 4 X 10
T bar rows 4 X 12
Underhand pull downs 4 X 12


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 20, 2015, 09:59:03 AM
Was susposed to train with someone this morning
I was not able to get to the gym for it  >:(

11am

Rotator cuff stuff

T spine rumble roller
T spine rotation on roller
Shoulder warmup supine on roller

Flat db press 4 X 10
Incline db press 4 X 12
Cable flies 4 X 15
Angled kettle bell press for low traps 2 X 15


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 21, 2015, 04:57:08 AM
Monday 530 am

Tricep smashing on steel pipe

Straight arm side raises-bring down to hips not touching hips-5 X 15
Overhead front raises 4 X 15
Single arm standing db press 4 X 12
Protraction retraction pull downs 5 X 12
Single arm db shrugs 4 X 20
Pallof press

Forgot to do rear delts!
Great workout though really felt awesome


Title: Re: Naturalwonder83 training Log
Post by: Yamcha on December 21, 2015, 06:51:19 AM
Monday 530 am

Tricep smashing on steel pipe

Straight arm side raises-bring down to hips not touching hips-5 X 15
Overhead front raises 4 X 15
Single arm standing db press 4 X 12
Protraction retraction pull downs 5 X 12
Single arm db shrugs 4 X 20
Pallof press

Forgot to do rear delts!
Great workout though really felt awesome

I tend to forget to do Rear Delts, or am too tired to attempt.  :-\


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 22, 2015, 04:59:24 AM
I tend to forget to do Rear Delts, or am too tired to attempt.  :-\
rear delts are my fav to hit


--------
Tuesday 530 am

Dynamic warm up
Ankle mobility

Side lying clam -5 mins per hip
Cable pullthroughs -4 X 10
Static split squat with Dumbbells-3 X 15,
4th, last set was 6 reps, hold at bottom for 30 secs, then drop the weights and hold bottom for 30 secs
Lying ham curl on ball-2 X 8, 3rd set was bilateral leg curls X 8
Calf extensions 4 X 20
Body weight calf raise X 50

Half kneeling anti rotation chop press
Stir the pot on stability ball


Title: Re: Naturalwonder83 training Log
Post by: DroppingPlates on December 22, 2015, 05:09:56 AM
rear delts are my fav to hit

Bent over DB raises (facing the palms, so pinkies up) in a straight line with a short squeeze at the top is my favorite.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 22, 2015, 05:22:52 AM
Bent over DB raises (facing the palms, so pinkies up) in a straight line with a short squeeze at the top is my favorite.
do u keep a bend in elbows? I did stiff arm side raises yesterday and they felt awesome-I'm gonna always do them like that from now on-I also held the Dumbbells closer to my pinky and felt some rear delt with them


Title: Re: Naturalwonder83 training Log
Post by: DroppingPlates on December 22, 2015, 12:09:03 PM
do u keep a bend in elbows? I did stiff arm side raises yesterday and they felt awesome-I'm gonna always do them like that from now on-I also held the Dumbbells closer to my pinky and felt some rear delt with them

A very slight bend on the elbows, just to lower the stress on those joints. Yeah, I also prefer to grab them with my pinky against the weight. Sometimes I use thick bar grips, which results in a slightly better mind-muscle connection (not just for this particular exercise btw).


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 22, 2015, 05:07:09 PM
Chest and biceps tomorrow afternoon


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 23, 2015, 06:53:56 PM
Wednesday

T spine on pvc pipe
Neck work

V bar pull downs 5 X 30 20 15 10 10
Standing 2 arm cable rows 5 X 10
T bar rows 5 X 10
1 arm db rows 3 X 12
Renegade rows 3 X 8
Kettle bell diagonal low trap press 3 X 20

Hallow rocks
Hallow body holds
Dying bug


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 24, 2015, 03:58:48 AM
Thursday 530 am

Tricep smashing on steel railing

Db hammers 4 X 10, 1 X 20
Single arm push downs 4 X 15
Machine curls 4 X 12
Dips 3 X 8
Reverse curls 4 X 15
Calf ext on leg press 4 X 20

Forearm soft tissue work


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 25, 2015, 12:12:37 PM
Xmas 1 pm

T spine on battlestar
Band lateral opener

Flat db press 5 X 8
Incline db press 5 X 12
Cable crossovers 5 X 15
Face pulls
Band pullaparts

Side plank rows

Rumble roller on back


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 26, 2015, 11:08:21 AM
Saturday 10 am

T spine rumble roller
Glutes rolling
Hamstring insertion on little battlestar

Hip slingshot glute activation

Side lying clam 5 mins per hip

Dumbbell Romanian deads superset dumbbell static lunge-4 X 10 ss 4 X 10

Cable pullthroughs 4 X 10


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 27, 2015, 08:33:05 AM
Sunday 9 am
Trained with a get big forum member-strong fellow

T spine double lax ball 45 lb plate on chest
Lax ball on post capsule
Glute rolling
Plate rows 5 X 10

Deadlifts
Cambered bar shrugs
Barbell rows
Pull downs
V bar pull downs
Glute ham raise supersetted with hammer strength shrugs


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 28, 2015, 04:41:37 AM
Monday 5 am

Last arm workout of 2015
It was prob one of the best I had all year-very good focus and pump

T spine rumble roller

Db hammers 5 X 12
Single arm neutral push downs 4 X 20
Barbell curls 4 X 10
Single arm l extensions 4 X 12
Db curls 4 X 12
Dips 4 X 8
Hallow rocks
Band super rack mob


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 29, 2015, 03:46:43 AM
Tuesday 530 am
Last delts workout of 2015-great workout-felt awesome

Tricep smashing on steel railing

Low trap raise 4 X 5-held each rep for 5 secs
Straight arm side raise 5 X 20
Single arm dumbbell press 5 X 10
Cable rear delts 5 X 15


Title: Re: Naturalwonder83 training Log
Post by: chaos on December 29, 2015, 06:49:57 PM
Sunday 9 am
Trained with a get big forum member-strong fellow

At least we know it wasn't sf1900 :D
I don't know half the stuff you're doing here Gene, is it working for you?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 30, 2015, 07:41:14 AM
At least we know it wasn't sf1900 :D
I don't know half the stuff you're doing here Gene, is it working for you?
hey
It was ctmuscle-he is freaking strong-
In trying to get stronger in stuff like OHP and the basic stuff-it's feeling good and I'm having fun
My goal is to get to 185 OHP and 405 deadlift

-----
Last back workout of 2015
Felt great

T spine on rumble roller
Pvc shoulder mobility

Pendlay rows 4 X 12
Hammer strength iso row machine 4 X 10
1 arm land mine rows 4 X 12
Lat pull downs 3 X 10, 2 more sets hold at bottom only for 20 secs
Side planks
Hallow rocks


Title: Re: Naturalwonder83 training Log
Post by: chaos on December 30, 2015, 06:43:00 PM
hey
It was ctmuscle-he is freaking strong-
In trying to get stronger in stuff like OHP and the basic stuff-it's feeling good and I'm having fun
My goal is to get to 185 OHP and 405 deadlift

-----
Last back workout of 2015
Felt great

T spine on rumble roller
Pvc shoulder mobility

Pendlay rows 4 X 12
Hammer strength iso row machine 4 X 10
1 arm land mine rows 4 X 12
Lat pull downs 3 X 10, 2 more sets hold at bottom only for 20 secs
Side planks
Hallow rocks
I didn't know he still posted here ???
If it's working for you, keep doing it!


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on December 31, 2015, 04:46:51 AM
Thurs 5 am

Last leg day of 2015 it was great

Rumble roller t spine
Glute rolling
Hamstring smash on barbell

Hip slingshot monster walks and glute activation

Dumbbell Romanian deads-5 X 6-every rep paused at bottom for 4 seconds
Land mine reverse lunges-5 X 15
Lying machine ham curl-4 X 12
Stability ball ham curls-4 X 8

Leg lowering



Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 01, 2016, 12:55:19 PM
Jan 1

Skipped the gym today


Title: Re: Naturalwonder83 training Log
Post by: DroppingPlates on January 01, 2016, 01:15:40 PM
Jan 1

Skipped the gym today

First of all, happy new year Gene!
Aren't most gyms in the US closed on new year's day?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 01, 2016, 02:41:21 PM
First of all, happy new year Gene!
Aren't most gyms in the US closed on new year's day?
happy new year!! Actually a lot of gym are open today-they just close early
One of the gyms I belong to is 24 hour gym that I can use any time with my pass card
But i decided to just rest today
I think I worked out every day this past year except for 3-5 times



Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 02, 2016, 07:21:37 AM
Saturday 7 am

T spine on rumble roller
Rotator cuff

Low trap raise
No money with band

Flat db press 4 X 10
Hammer strength incline press 3 X 12
Cable crossovers 4 X 15


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 03, 2016, 06:50:48 AM
Sunday

Had only 30 mins to workout

Db hammers superset db curls
5 X 15 ss 5 X 15

Push downs superset cable curls 5 X 15 ss 5 X 15

Sphinx tricep push-ups 3 X 15


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 04, 2016, 05:10:51 AM
Monday

T spine on wall

Tricep smashing on steel railing

Low trap raise 2 X 5-5 sec hold on each

Row into rear delt fly on incline bench prone-4 X 10
1 arm dumbbell press standing next to wall to keep arm tight-4 X 15
Bent arm lateral into ext rotation -4 X 12
Hammer strength shrug machine -4 X 20
Rkc plank
Band pullaparts

Pvc shoulder mobility
Rumble roller t spine
Forearm soft tissue


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 05, 2016, 06:07:26 AM
T spine on rumble roller
Neck work
Glute rolling
Hamstring swings with voodoo band on leg
Glute activation hip slingshot
Monster walks hip slingshot

Dumbbell Romanian deads 5 X 8
Lying ham curl machine 4 X 12
Bulgarian split squats-dumbbell on trailing leg side-3 X 12

Hip stretches


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 06, 2016, 06:26:53 AM
Wed 530 am

Machine curl-4x20
Single arm push downs -4x25
Db hammer curls superset db curls-4x8 ss 4x8
Close grip bench-5x8
Pallof press wide stance
Tip toe farmers walk for calves

Forearm soft tissue
Lax balls on upper traps
Rumble roller t spine


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 07, 2016, 05:24:14 AM
Thursday 530 am

Rumble roller t spine

Seated cable row 5 X 12
1 arm dumbbell rows 4 X 12
T bar rows 3 X 15,2x8
Lat pull downs 4 X 10, 5th set hold at bottom for 20 secs
Hallow rocks
Band crunches

Groin stretch
Hip stretch



Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 08, 2016, 05:39:03 AM
Tried krush it pre workout today-very strong and intense

T spine on pvc pipe
Glute rolling
Hamstring smashing on little battlestar
Hip opener on box

Glute activation and monster walks hip slingshot
Straight leg bridge single leg on roller

Romanian deads 5 X 12
Pistol squats 4 X 8
Glute ham raises 4 X 10

Side plank progressions



Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 09, 2016, 10:45:26 AM
Sat 9 am

T spine on rumble roller
Triceps on little battlestar

Seated cable rows 5 X 8
V bar pull downs 5 X 10
Hammer strength incline press 4 X 12
Single arm land mine rows superset single arm floor press 4X12 ss 4x6
Hammer grip pull-ups 5 X 5


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 10, 2016, 07:20:48 AM
Sunday 8 am

T spine on pvc pipe
Band external rotation shoulder mob

Face pulls 4 X 15
Standing OHP 5 X 5
Straight arm laterals 4 X 15
Overhead front raises 4 X 15
Single arm cable rear delts 4 X 15
Kettle bell low trap diagonal press 2 X 15


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 11, 2016, 05:13:26 AM
Monday 530am

T spine pvc pipe
Glute rolling
Hamstring rolling on battlestar

Hip slingshot glute activation
Band good mornings with hip slingshot

Deadlifts 5 X 15 15 6 10 10
Pistol squats 4 X 8
Glute ham raises 5 X 6

Stuart McGill stiff body kettle bell swings 3 X 15
Wall quad stretch
Kettle bell adductor smashing


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 12, 2016, 05:32:14 AM
Tuesday 6 am

T spine on rumble roller
Thoracic bridges

Low trap raises 2 X 6
T bar rows 6 X 12
1 arm dumbbell rows 5 X 12
Seated cable rows 5 X 10
Pull downs 4 X 12
Reverse crunches 3 X 15

1st rib mob
Forearm soft tissue
Bicep rolling using barbell



Title: Re: Naturalwonder83 training Log
Post by: Donny on January 12, 2016, 05:43:33 AM
Monday 530am

T spine pvc pipe
Glute rolling
Hamstring rolling on battlestar

Hip slingshot glute activation
Band good mornings with hip slingshot

Deadlifts 5 X 15 15 6 10 10
Pistol squats 4 X 8
Glute ham raises 5 X 6

Stuart McGill stiff body kettle bell swings 3 X 15
Wall quad stretch
Kettle bell adductor smashing
Interesting workouts...


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 13, 2016, 06:34:59 AM
Took krush it again but it dropped my blood sugar
I had to get a Lenny Larry cookie

T spine rumble roller
Glute rolling
Ham smashing on little battlestar

Hip slingshot glute activation, monster walks
Side lying clams
Adductor glute bridges

Pistol squats 4 X 10
Walking kettle bell deadlifts 4 sets of 20 steps
Seated calf 7 X 12
Semi sumo deads 4 X 12
Barbell bridges 4 X 15

Hallow rocks
Side plank with hip er

Hip stretches
Groin stretch





Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 13, 2016, 06:43:06 AM
My legs are shot
Those pistol squats have been killing my legs

I really like the semi sumo deads a lot
That style feels the best for me


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 14, 2016, 04:59:56 AM
Great great workout today
I had a lot of carbs yesterday and felt like crap all day from my blood sugar dropping after the pre workout-my legs felt like a truck rolled over them after the leg workout
Woke up this morning and felt great though


T spine on rumble roller
Triceps smashing on little battlestar

Db hammer curls 4 X 12, 1 X 25
Close grip bench 5 X 12
Db curls 5 X 12
L extensions 4 X 8
Machine curls 3 X 12
1 arm rope push downs 3 X 20
100 rep 4 part wall curl


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 15, 2016, 04:51:55 AM
Friday
5 am

T spine on double lax ball 45lb plate on chest
Glute rolling
Hamstring insertion smashing on little battlestar

Hip slingshot monster walks and glute activation

Pistol squats 4 X 10
Ball ham curls 4 X 10
Romanian deads 4 X 8
Glute ham raises 4 X 10
Seated calf 6 X 12
Leg lowering supine on foam roller 3 sets

Band hip stretch
Forearm soft tissue


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 16, 2016, 09:27:50 AM
Sat 10 am

Gym was a madhouse...I wanted to OHP but all the racks were taken ::)
So I did quick chest back-it was good

T spine on rumble roller
Tri smashing on little battlestar

Pull downs 5 X 15-8
Flat db press 5 X 12
T bar rows 5 X 10
Hammer strength incline press 4 X 8
Front levers 3x 3
Band pullaparts 5 X 10


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 18, 2016, 06:18:53 AM
Monday

T spine on rumble roller

Db hammer curls 5 X 10
Tricep close grip lockouts 5 X 10-3
Db curls 5 X 10
Band push downs 4 X 10
Machine curls 4 X 12
Band pullaparts 5 X 10

Incredible pump!


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 19, 2016, 05:03:46 AM
T spine rumble roller

Single leg ham curl machine 4 X 15
Pistol squats 4 X 12
Ball ham curls 4 X 8

Hip stretch

Wasn't able to fully work out this morning
Ended up talking with my training partner about stuff


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 20, 2016, 06:57:28 AM
Horrible workout this am

I'll see how I feel tomorrow
If not better I'm taking few days off


Title: Re: Naturalwonder83 training Log
Post by: Yamcha on January 20, 2016, 08:18:27 AM
Horrible workout this am

I'll see how I feel tomorrow
If not better I'm taking few days off

Mental or Physical Problem

Ever since my contest prep (October), I have lacked the motivation to do absolutely anything.
The gym seems like a chore now for the first time in my life.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 20, 2016, 10:15:24 AM
Mental or Physical Problem

Ever since my contest prep (October), I have lacked the motivation to do absolutely anything.
The gym seems like a chore now for the first time in my life.
mental
I was looking forward to the workout
I tried a new pre workout that was stimulant free and I swear it made me not want to train
I sat in the gym for like 10 mins then went to McDonald's and got 3 egg white delights no butter no candadian bacon...then I went back to the gym and did my workout
I had ok focus but no real passion
I'm upping cals the rest of the day and I hope tomorrow will be better


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 21, 2016, 05:56:34 AM
That stupid stim free pre workout screwed me yesterday
Fuck stim free pre workouts-tubs of utter shit that should rot in hell

Great workout today

Pvc pipe t spine

Band pullaparts and shoulder mobility

U bar pull downs superset standing rope pullovers 5 X 15-10 ss 5 X 15

Hammer strength row machine 5 X 10

Seated cable rows 5 X 10

Bench knee ups 4 X 30




Title: Re: Naturalwonder83 training Log
Post by: Yamcha on January 21, 2016, 06:19:47 AM
mental
I was looking forward to the workout
I tried a new pre workout that was stimulant free and I swear it made me not want to train
I sat in the gym for like 10 mins then went to McDonald's and got 3 egg white delights no butter no candadian bacon...then I went back to the gym and did my workout
I had ok focus but no real passion
I'm upping cals the rest of the day and I hope tomorrow will be better

I used to work at a sports nutrition shop and we would always get tons of free samples. I can't remember the exact pre-workout I took, but I've had one that made me feel extremely strange. Like I would fade in and out of consciousness. I am pretty sure it was stim-free as well, but there was something in there that my brain did not like. Almost went to the urgent care clinic.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 21, 2016, 07:26:59 PM
I used to work at a sports nutrition shop and we would always get tons of free samples. I can't remember the exact pre-workout I took, but I've had one that made me feel extremely strange. Like I would fade in and out of consciousness. I am pretty sure it was stim-free as well, but there was something in there that my brain did not like. Almost went to the urgent care clinic.
thats scary
The one I took made me crash hard
I think without caffeine pre workout I'm fucked


Title: Re: Naturalwonder83 training Log
Post by: CT_Muscle on January 22, 2016, 05:21:47 AM
thats scary
The one I took made me crash hard
I think without caffeine pre workout I'm fucked

Stick with coffee who knows wtf they are really putting in those supplements  :-\


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 22, 2016, 05:26:50 AM
Stick with coffee who knows wtf they are really putting in those supplements  :-\
love expresso pre workout

T spine rumble roller
Lax ball under foot

Hip slingshot monster walks

Single leg straight leg hamstring bridges 4 X 15 per leg
Pistol squats 4 X 10
Gliding leg curls 4 X 15
Bulgarian split squats 4 X 12
American barbell hip thrusts 4 X 15

Barbell roll on quads and adductors
Hip stretch



Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 23, 2016, 12:33:15 PM
Saturday

T spine rumble roller

Land mine press 4 X 12
Floor press 4 X 10
Face pulls 4 X 20
Scaption raise 4 X 15
Overhead plate raise X 50

This week ended up being a Deload week I think


Title: Re: Naturalwonder83 training Log
Post by: DroppingPlates on January 23, 2016, 01:15:55 PM
Stick with coffee who knows wtf they are really putting in those supplements  :-\

Yes, I drink a huge mug, blended with some cocoa powder, coconut oil & creamer.
Recently, I also started drinking beet juice (article (http://www.organicauthority.com/is-beetroot-juice-the-new-pre-workout-supplement/))


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 23, 2016, 09:59:42 PM
Yes, I drink a huge mug, blended with some cocoa powder, coconut oil & creamer.
Recently, I also started drinking beet juice (article (http://www.organicauthority.com/is-beetroot-juice-the-new-pre-workout-supplement/))
that sounds good


Title: Re: Naturalwonder83 training Log
Post by: Yamcha on January 24, 2016, 11:27:00 AM
Yes, I drink a huge mug, blended with some cocoa powder, coconut oil & creamer.
Recently, I also started drinking beet juice (article (http://www.organicauthority.com/is-beetroot-juice-the-new-pre-workout-supplement/))

beet juice was always a big seller at the nutrition store I worked at.
never by those who seem to workout though.
I believe Dr. Oz mentioned it one week on his show, and we kept selling out for months.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 24, 2016, 11:50:07 AM
beet juice was always a big seller at the nutrition store I worked at.
never by those who seem to workout though.
I believe Dr. Oz mentioned it one week on his show, and we kept selling out for months.
gnc has a pre workout right now that's heavy on beet juice
Species pre workout has beet juice in it


Title: Re: Naturalwonder83 training Log
Post by: DroppingPlates on January 24, 2016, 11:51:51 AM
An interesting in-depth discussion about the principles of pre w/o supplements by Jerry Brainum. He explains in detail why drinking beetroot juice pre w/o is so effective.

"Jerry Brainum explains the flaws related to NO supplements, and offers a more effective, inexpensive way to increase nitric oxide release that is safe and reliable. For the best and latest science-based information about nutrition, exercise science, ergogenic aids, ant-aging, hormonal therapy, fat-loss, exercise science, and other topics, subscribe to Applied Metabolics newsletter at www.appliedmetabolics.co m. Please feel free to share this video with as many people as possible.
Here is some evidence to prove my contention that NO supplements don't work:
http://www.nutritionandmetabolism.com/content/9/1/54
http://www.ncbi.nlm.nih.gov/pubmed/21395365
http://www.scirp.org/journal/PaperInformation.aspx?PaperID=34693 "


http://www.youtube.com/watch?v=CkJ_dKKMtmE


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 25, 2016, 03:26:32 PM
T spine on pvc
Lax ball under foot

Hip slingshot monster walks and glute activation

Single leg weighted ham bridges 4 X 12
Bulgarian split squats 4 X 12
Pistol squats 3 X 15
Seated calf superset glute ham raises 6 X 15 ss 6 X 12

Hip stretches with band


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 25, 2016, 03:33:29 PM
Very cool thx
An interesting in-depth discussion about the principles of pre w/o supplements by Jerry Brainum. He explains in detail why drinking beetroot juice pre w/o is so effective.

"Jerry Brainum explains the flaws related to NO supplements, and offers a more effective, inexpensive way to increase nitric oxide release that is safe and reliable. For the best and latest science-based information about nutrition, exercise science, ergogenic aids, ant-aging, hormonal therapy, fat-loss, exercise science, and other topics, subscribe to Applied Metabolics newsletter at www.appliedmetabolics.co m. Please feel free to share this video with as many people as possible.
Here is some evidence to prove my contention that NO supplements don't work:
http://www.nutritionandmetabolism.com/content/9/1/54
http://www.ncbi.nlm.nih.gov/pubmed/21395365
http://www.scirp.org/journal/PaperInformation.aspx?PaperID=34693 "


http://www.youtube.com/watch?v=CkJ_dKKMtmE


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 26, 2016, 04:15:21 PM
530 am Tuesday

T spine on pvc pipe
Tricep smash on steel railing
Rotator cuff

Standing rope Lat push downs 6 X 15
Unsupported dumbbell rows pulling high 6 X 12
Standing 1 arm cable rows 6 X 12

Took a break from heavy back movements last week and this week to let my spine relax a bit
Same thing with lower body-resting from deads and extension hip hinge type moves

Forearm soft tissue
Band Lat mob


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 27, 2016, 05:47:33 AM
6 am wed

T spine on pvc
Tricep on little battlestar

Pec deck 5 X 12
Hammer strength incline 4 X 8
Floor press 4 X 8
Single arm push-ups 3 X 6

Tricep Lat shoulder band mob


Title: Re: Naturalwonder83 training Log
Post by: CT_Muscle on January 27, 2016, 07:09:10 AM
gnc has a pre workout right now that's heavy on beet juice
Species pre workout has beet juice in it

GNC!?!?!?!? you don't shop there do you? They are WAY over priced.

Damn Gene you did chest today? I'm training that at 4:30


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 27, 2016, 07:24:55 AM
GNC!?!?!?!? you don't shop there do you? They are WAY over priced.

Damn Gene you did chest today? I'm training that at 4:30
i like to just look around in there


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 28, 2016, 08:34:47 AM
T spine pvc pipe

Cybex leg press 5 plates per side X 50, 6th set was 5 plates 50 then 4 plates 40 down to 2 plates 20

Lying leg curl machine 6 X 15

Side lying clams 3 sets of 30

Quad smashing on little battlestar


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 29, 2016, 04:32:05 PM
Friday 6 am

T spine rumble roller
Wall slides 4 X 20

Stiff arm push downs 5 X 20
Seated row superset single arm pull downs 6 X 10 ss 6 X 10
Unsupported dumbbell rows 5 X 12, then 100 straight 10 per side ,back to back


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on January 31, 2016, 07:35:35 AM
Sat
10 am

Rumble roller t spine
Supernova on post capsule

Band pullaparts 4 X 25

Push downs superset band push downs 4 X 15 ss 4 X 15
Db hammer curls superset db curls 4 X 8 ss 4 X 8
Db bicep rows superset spinx tricep push-ups 4 X 20 ss 4 X 20

Hallow rocks 4 sets
Forearm soft tissue


Title: Re: Naturalwonder83 training Log
Post by: DroppingPlates on January 31, 2016, 07:53:38 AM
Sat
10 am

Rumble roller t spine
Supernova on post capsule

Band pullaparts 4 X 25

Push downs superset band push downs 4 X 15 ss 4 X 15
Db hammer curls superset db curls 4 X 8 ss 4 X 8
Db bicep rows superset spinx tricep push-ups 4 X 20 ss 4 X 20

Hallow rocks 4 sets
Forearm soft tissue

I normally seldom train the brachialis directly, but did them today after seeing someone performing hammer preacher curls with a rope. A pretty good exercise with no swinging and constant tention.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 01, 2016, 11:35:14 AM
I normally seldom train the brachialis directly, but did them today after seeing someone performing hammer preacher curls with a rope. A pretty good exercise with no swinging and constant tention.
they really make the bicep pop when developed
And u gotta go slow and controlled

T spine rumble roller
Hamstring swings with voodoo band
Hip mobility on wall

Side lying clam 3 X 30
Monster walks hip slingshot

Pistol squats 3 X 8
Bulgarian split squats 3 X 12
Glute ham raises 6 X 12


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 02, 2016, 06:43:59 AM
Tuesday
630 am

T spine rumble roller

Dumbbell low trap raise 2 X 5

Unsupported dumbbell rows 5 X 15
6th set 100 reps, 10 per side no rest between sets
U bar pull downs 4 X 10
Standing rope pullovers 5 X 15
Standing 2 arm cable rows 5 X 10-8

Forearm soft tissue


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 03, 2016, 07:29:06 AM
Wednesday 6 am

T spine on pvc pipe
Tricep smashing on barbell

Straight arm lateral raises 6 X 15
OHP 5 X 8, 6th set drop set
Dumbbell shrugs 5 X 20
Prone bat wings 3 X 4, Iso hold each rep
TRX Rear Delts 4 X 6
Reverse crunch 4 X 20

Forearm soft tissue
Band lateral opener mob
Pec minor subclavius lax ball


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 04, 2016, 07:50:51 AM
Thursday 6 am

Great workout todaY

T spine rumble roller

Kettle bell curls 5 X 10
Hammer curls 4 X 12, 5th set was Iso hold for 30 secs then 10 reps
Push downs 5 X 12
Reverse grip bench 4 X 15
Walking barbell curls 3 rounds
Spinx push-ups 3 X 15

Stir the pot 3 X 8 per side

Forearm soft tissue


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 05, 2016, 04:54:02 AM
Friday
5 am

T spine on pvc pipe
Glute rolling on supernova

Lying leg curl machine 5 X 15
Land mine reverse lunges 5 X 15
Plate swings 5 X 30
Horizontal calf press 5 X 30


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 06, 2016, 05:05:30 AM
T spine on double lax ball 45lb plate on chest
Tricep smashing on barbell

Unsupported dumbbell rows 5 X 15
Hammer strength high rows 5 X 12
Standing rope pullovers superset hammer grip chins 5 X 20 ss 5 X 8
Face pulls superset seated row 4 X 15 ss 4 X 10. 5th set of seated row was holding the stretched position with full stack for 15 seconds, then a moderate weight for 12 reps


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 08, 2016, 07:03:49 AM
Lax ball on arm against wall

Machine curls 4 X 20
Rope push downs 4 X 15
Db hammers superset db curls 4 X 10 ss 4 X 10
Machine tri ext 4 X 15
Close grip bench 4 X 10
Farmers walk tip toe calf walk

Forearm soft tissue
Rumble roller t spine
Post capsule lax ball


Title: Re: Naturalwonder83 training Log
Post by: Yamcha on February 09, 2016, 04:05:52 AM
Lax ball on arm against wall

Machine curls 4 X 20
Rope push downs 4 X 15
Db hammers superset db curls 4 X 10 ss 4 X 10
Machine tri ext 4 X 15
Close grip bench 4 X 10
Farmers walk tip toe calf walk

Forearm soft tissue
Rumble roller t spine
Post capsule lax ball

will have to try those on tip toes.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 09, 2016, 08:10:21 AM
will have to try those on tip toes.
i used kettlebells -they really get my calves better than any machine

Tuesday 6 am

T spine rumble roller
Pvc shoulder warmup

Straight arm side raises 7 X 20
Standing 1 arm db press 7 X 8
Supine rear delt pull downs 4 X 15
Overhead plate raise from top of bench 4 X 15
Reverse crunch
Frozen v sit
Hallow rocks

Forearm soft tissue
Lax ball post capsule


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 10, 2016, 06:42:13 AM
Rumble roller t spine

U bar pull downs superset incline db press 6 X 12 ss 6 X 8
Swiss bar bench press superset single arm land mine rows 6 X 10 ss 6 X 12
T bar rows superset weighted push-ups 5 X 12 ss 5 X 12
Kettlebells single arm suitcase carry 5 sets

Forearm soft tissue
Chest stretch


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 11, 2016, 05:40:34 AM
Thursday 6 am
T spine on rumble roller

Side lying clams 3 X 20
Hip slingshot monster walks

Trap bar deads 4 X 12 superset band ankle mobility
Pistol squats 3 X 10
Lying leg curl machine 5 X 15

Hip stretches

Going to do a heavier leg day tomorrow


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 12, 2016, 06:08:14 AM
Friday 6 am

T spine on pvc pipe
Glute rolling

Straight leg glute bridge on roller 3 X 5
Curtsy squats 50

Farmers walk tip toe calf walk
Cybex leg press 5 X 50
Seated calf superset single leg dumbbell deadlift 5 X 15 ss 5 X 8
Reverse crunches
Side planks


Title: Re: Naturalwonder83 training Log
Post by: Yamcha on February 12, 2016, 09:13:02 AM
This will be released soon!

(http://i0.wp.com/farm2.staticflickr.com/1493/24598334639_bddb47d116_z.jpg?resize=523%2C640)


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 12, 2016, 09:33:23 AM
This will be released soon!

(http://i0.wp.com/farm2.staticflickr.com/1493/24598334639_bddb47d116_z.jpg?resize=523%2C640)
thats looks interesting
I want to try the vanilla cake one u showed in the ice cream thread


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 13, 2016, 07:08:27 AM
Sat 830 am

Hammer strength pull downs 4 X 12 1 X 20
Seated rows 4 X 12, 2 X full stack hold stretch for 15 seconds, then moderate weight X 15
1 arm dumbbell rows 4 X 12
Standing rope pullovers 4 X 15


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 14, 2016, 11:36:57 AM
Incredible pump fueled by big dinner last night at the walrus and carpenter in Fairfield...best meal I ever had in my life.

Push downs 5 X 15(15 sec rest in between sets)

Db hammers superset db curls 5 X 10 ss 5 X 10

Close grip bench 4 X 15

1 arm cable curls superset spinx push-ups 4 X 12 ss 4 X 15

Hanging knee raises 4 X 12


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 15, 2016, 04:11:04 PM
Monday 6 am

T spine on rumble roller
Calf smash on little battlestar
Hamstring smash little battlestar
Hip opener on box
Band ankle mobility

Bulgarian split squats 4 X 15 burn baby burn
Single leg deads 4 X 8
Hanging knee raises 3 X 12
Single leg hip thrusts 4 X 6

Barbell rolling on adductors
Voodoo band above knees knee mob


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 16, 2016, 04:19:59 AM
Tuesday

Flat db press 4 X 12

Hammer strength incline 4 X 12

Cable crossovers 4 X 15


Title: Re: Naturalwonder83 training Log
Post by: CT_Muscle on February 17, 2016, 07:50:33 AM
Incredible pump fueled by big dinner last night at the walrus and carpenter in Fairfield...best meal I ever had in my life.

Push downs 5 X 15(15 sec rest in between sets)

Db hammers superset db curls 5 X 10 ss 5 X 10

Close grip bench 4 X 15

1 arm cable curls superset spinx push-ups 4 X 12 ss 4 X 15

Hanging knee raises 4 X 12

Hey Gene! What did you have at Walrus and Carpenter? Check out Tru North if you havent already its just down the street from walrus


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 17, 2016, 09:11:03 AM
Hey Gene! What did you have at Walrus and Carpenter? Check out Tru North if you havent already its just down the street from walrus
i had the brisket sandwich kale Caesar salad and banana creme pie!

Will check your place out!!


T spine rumble roller
Calf smash little battlestar
Band ankle mobility

Band hamstring stomps 4 X 15
Good mornings 6 X 6
Barbell hip thrusts 5 X 15
Seated calf 4 X 15
Lying leg curl machine-2 legs up, 1 leg down-5 X 12, 1 X 15


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 18, 2016, 05:13:33 AM
Low trap raises

Neutral pull downs

Standing rope pullovers

1 arm dumbbell rows

Dying bug

T spine pvc pipe
Calf mob
Adductor mob


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 18, 2016, 04:27:22 PM
Thursday night
Back part 2

This felt amazing
I wasn't happy with this am so I redid it after work
Done in 30 mins

Seated rows 4 X 10, 5th set was stack hold stretch for 20 secs, then moderate weight for 10
Hammer strength iso row 4 X 10
Standing rope pullovers 4 X 15
Standing 2 arm cable rows 5 X 8
Pallof press


Title: Re: Naturalwonder83 training Log
Post by: CT_Muscle on February 19, 2016, 11:02:59 AM
Thursday night
Back part 2

This felt amazing
I wasn't happy with this am so I redid it after work
Done in 30 mins

Seated rows 4 X 10, 5th set was stack hold stretch for 20 secs, then moderate weight for 10
Hammer strength iso row 4 X 10
Standing rope pullovers 4 X 15
Standing 2 arm cable rows 5 X 8
Pallof press


where did you do this workout?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 19, 2016, 11:18:17 AM
where did you do this workout?
greenwich-I wanted to go to Fairfield but traffic looked horrible as usual

Friday 6 am

T spine rumble roller
Tricep smash little battlestar

Band push downs X 30
Rope push downs 5 X 15
Db hammer ss db curl 5 X 10 ss 5 X 10
Close grip bench lockouts 5 X 10
Machine tri ext 4 X 12
Machine preacher curl 4 X 12
Hanging knee raises

Barbell roll on adductor
Double barbell adductor stretch
Super frog band plate mob



Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 20, 2016, 07:39:01 AM
Sat 830 am
T spine rumble roller
Neck work

Face pulls 6 X 15
Land mine press 5 X 12
Cable side raises 4 X 10

Hanging knee raises 4 X 10


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 21, 2016, 10:36:22 AM
Sunday 10 am

T spine and lats rumble roller

Hammer strength Lat pull downs 5 X 12
Standing rope pullovers 5 X 15
T bar rows 5 X 8
1 arm db rows 5 X 15


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 22, 2016, 05:44:42 AM
T spine on pvc pipe
Calf smash little battlestar
Foot smash little battlestar
Hip opener


Bulgarian split squats 5 X 15-quads were so pumped after this I couldn't walk-they were quivering
Lying leg curl machine-2 up, 1 leg down 5 X 12, 6th set both legs for 15
Side lying clam 30 per hip
Glute hypers 4 X 10

Hamstring stretches pnf


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 23, 2016, 09:39:10 AM
Tuesday 7 am

T spine pvc pipe
Tricep smash on barbell
Lat release on rumble roller

Bench knee ups 3 X 20
Reverse pec deck single arm 5 X 15
Flat dumbbell press 5 X 10
Hammer strength incline press single arm 5 X 12
Pec deck 4 X 15
Face pulls 4 X 20


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 24, 2016, 08:36:47 AM
Wednesday 530 am

Neutral grip pull downs 4 X 12
1 arm low cable rows 4 X 12
Seated cable rows underhand grip 4 X 12, 5th set was holding stack for 10 secs in stretched, then moderate weight for 12
Stiff arm push downs superset standing high rows with same bar 5 X 15 ss 5 X 15
Plate rows 4 X 12

Hallow rocks
Leg lowering

Hamstring mob and soft tissue


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 25, 2016, 08:38:19 AM
Thursday 630 am

T spine rumble roller
Lax ball under foot
Calf smash on little battlestar

Cable pullthroughs 5 X 12
Band hamstring stomps 3 X 10
Romanian deads 5 X 8
Barbell hip thrusts 5 X 15

Hip stretch on box


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 26, 2016, 05:26:09 AM
Friday 530 am

Tricep smash on steel railing
Lax ball on arm against wall

Rope push downs 4 X 12, 1 X 10/8
Rope hammer curls 4 X 12, 1 X 20 sec squeeze, then 12 reps
Machine tri extensions 4 X 15
Machine curl 4 X 12, last set was 12 reps then 20 pulses at contracted position
Rkc plank 3 sets

Forearm soft tissue
Calf smashing
Adductor rolling with barbell
Neck work


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 27, 2016, 07:37:31 AM
Sat 830 am

T spine on rumble roller
Neck work
Tricep smashing little battlestar

Face pulls 5 X 15

Band pullaparts

Standing db press 5 X 8-10

Strict db laterals 5 X 12

Overhead plate raises from top on bench 3 X 12 15 20

Band pullaparts


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 28, 2016, 06:49:49 AM
Sunday 630 am
Tried stimaholic pre workout for the first time-Apple pie flavor-tasted pretty good-like a refreshing light Apple pie-never had a flavor like this before

Amazing powerful stuff-kicked in fast, no crash, brought out vascularity, great focus, strong energy

T spine on large battlestar

Hammer strength row machine 5 X 15-8
Dead stop db rows 5 X 8
Standing underhand cable rows 5 X 10
Stiff arm lat pushdowns 5 X 15
Wide stance palof presses


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 29, 2016, 07:32:27 AM
T spine on rumble roller
Calf smash little battlestar
Lax ball under foot

Hamstring band stomps 3 X 12

Seated calf superset Romanian deads(toes on 5lb plate)-6 X 15 ss 6 X 15

Cybex leg press 6 X 40

Lying leg curl machine-2 legs up, single leg down) 5 X 16

Ball hamstring curls 4 X 10

Straight leg side lying hip abduction 30 per side

Hip stretch on box
Ham smash little battlestar


Title: Re: Naturalwonder83 training Log
Post by: DroppingPlates on February 29, 2016, 12:32:12 PM
Calf smash little battlestar

Ham smash little battlestar

Interesting device, I assume it's more convenient than hitting those areas with a foam roller?

(http://www.roguefitness.com/media/catalog/product/cache/1/image/9df78eab33525d08d6e5fb8d27136e95/b/a/battlestar-web7.jpg)


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on February 29, 2016, 12:55:42 PM
Interesting device, I assume it's more convenient than hitting those areas with a foam roller?

(http://www.roguefitness.com/media/catalog/product/cache/1/image/9df78eab33525d08d6e5fb8d27136e95/b/a/battlestar-web7.jpg)
thats them
I've got both and love them
They allow u to get deep in the muscle and really smash and dig the tight areas


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 01, 2016, 06:24:11 AM
Tuesday 630 am

T spine rumble roller
Little battlestar low back and triceps

Db hammer curls 5 X 12
Db spider curls prone on incline bench 5 X 15
Close grip lockouts 5 X 8-6
Machine tri ext 4 X 15
Cable single arm curls superset band pushdowns 4 X 12 ss
4 part wall curl 100 rep
Body weight tri ext on bench 3 X 6


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 02, 2016, 08:14:27 AM
T spine rumble roller
Calf smash little battlestar
Croquet ball under foot

Supine straight leg plank holds 3 sets

Side lying clams 2 X 40

Kneeling calf burners 3 sets

Top toe farmers walk calf walks 3 sets

Walking kettlebell deadlifts 8 sets

Wide stance low sled pushes

Natural glute ham raises 4 sets



Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 03, 2016, 09:34:36 AM
T spine double lax ball 45lb plate on chest
Tri smash little battlestar
Pvc shoulder mob

Db strict laterals 7 X 15

Db 1 arm press 6 X 10

Single arm shrugs 4 X 20, 2 X 20(both arms)

Face pulls 5 X 20

Overhead plate raise from preacher bench pad 2 X 25

Band lateral opener
Band internal rotation


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 04, 2016, 11:37:22 AM
Friday
630 am

T spine rumble roller
Tricep smash little battlestar

U bar pulldowns 5 X 10
Deadstop db rows 4 X 10
Seated calf 4 X 20
Seated rows 5 X 12
Rack deads 5 X 8-5
Standing cable rows underhand 4 X 20


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 05, 2016, 10:11:14 AM
Sat 10 am

T spine rumble roller
Ballistic t spine rotation
Lax ball on arm and shoulder against wall

Wall slides 3 X 15

Incline db press 3 X 10, single arm incline 3 X 10

Flat db press 5 X 10 superset band pullaparts

Db shrugs 4 X 15

Machine fly 4 X 15

Ab wheel roll outs 3 X 12

Band shoulder dislocations


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 06, 2016, 09:06:17 AM
Sunday 10 am

Db curl ss db hammer 5 X 6 ss 5 X 6
Band pushdowns 4 X 15
Supine L extensions 3 X 15
Cgbp 4 X 10
Machine preacher curls 3 X 20


Title: Re: Naturalwonder83 training Log
Post by: njflex on March 07, 2016, 08:34:49 AM
LOT OF STRETCHING/FOAM ROLLING/WARMUPS,YOU HAVE INJURIES OR ALL PRE-EMPTIVE STUFF TO NOT GET INJURED.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 08, 2016, 06:06:41 AM
LOT OF STRETCHING/FOAM ROLLING/WARMUPS,YOU HAVE INJURIES OR ALL PRE-EMPTIVE STUFF TO NOT GET INJURED.
pre emptive and I find it fun and move better after. I have no aches or pains

T spine rumble roller
Calf smash little battlestar
Lax ball under foot

Tip toe farmers walk calf walk

Bulgarian split squats 4 X 10, 1 X 30

Lying leg curl machine 4 X 12(2 up, 1 leg down)

Stability ball leg curls 3 X 8

Explosive single leg bridges 3 X 8

Hip stretch on box



Title: Re: Naturalwonder83 training Log
Post by: Yamcha on March 08, 2016, 09:28:34 AM
(https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcTA127ss00IUkl_chjb-B_GuQSR-5_HXy8cnllPScCswFbvoNLS_Q)
(https://scontent.cdninstagram.com/t51.2885-15/s320x320/e35/11849424_759697710828670_767587816_n.jpg?ig_cache_key=MTE5MDY5NzU5OTEwNzM1MTcwNg%3D%3D.2)

Saw someone on Instagram that said these were really good.
Soft texture and good taste. Not sure what the macros are, but I'd like to try one.
I think GNC carries them

Have you tried them?

EDIT: Found the Macros:

Nutrition Facts  
Serving Size 1 bar
Servings Per Container 12

Amount Per Serving

% DV

Calories 180.00  
Calories from Fat 45.00  
Total Fat 5.00 g 8%
Saturated Fat 2.00 g 10%
Trans Fat 0.00 g  
Polyunsaturated Fat 1.00 g 5%
Monounsaturated Fat 2.00 g 10%
Cholesterol 10.00 mg 3%
Dietary Fiber 15.00 g 60%
Sugar Alcohol 5.00 g  
Sodium 250.00 mg 10%
Potassium 50.00 mg 1%
Total Carb. 24.00 g 8%
Sugars 2.00 g  
Protein 20.00 g 40%

** Daily Value (DV) not established
† Percent Daily Values are based on a 2000 calorie diet.
 Your daily values may be higher or lower depending on
 your calorie needs:






Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 08, 2016, 10:22:00 AM
I've tried his cookie dough one
Very very soft and chewy tasted pretty good
Those look good


Title: Re: Naturalwonder83 training Log
Post by: njflex on March 08, 2016, 11:08:46 AM
great thread both guys input on food/supps ,,I will try some of your suggestions gene/yam


Title: Re: Naturalwonder83 training Log
Post by: DroppingPlates on March 09, 2016, 12:17:14 AM
great thread both guys input on food/supps ,,I will try some of your suggestions gene/yam

Both deserve a loyal sponsor


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 09, 2016, 06:22:55 AM
Thanks dp and nf

Wed 630 am

Rumble roller t spine

Seated rows 6 X 10
Pulldowns 5 X 10
Hammer strength rows 4 X 10
T bar rows 4 X 10
Cable lawnmower shrugs 5 X 20
Standing underhand cable rows 5 X 15
Stiff arm lat pushdowns 5 X 15
Hallow rocks
Band shoulder mob


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 10, 2016, 08:33:27 AM
T spine rumble roller
Glute on supernova ball
Lax ball under foot

Side lying clam 2 X 30
Straight leg cable hip extension 3 X 20
Cable pullthroughs 5 X 12
Walking deadlifts
Stir the pot


Title: Re: Naturalwonder83 training Log
Post by: Yamcha on March 11, 2016, 07:21:19 AM
Both deserve a loyal sponsor

I do have a loyal sponsor.  :D


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 11, 2016, 04:20:38 PM
Went to an incredible chiro today

Friday 6am

T spine rumble roller
Tricep smash little star

Db curls ss db hammer 5 X 10 ss 5 X 10

Single arm neutral pushdowns 5 X 15

Seated barbell curls 5 X 12

Overhead db ext 5 X 12

Db bicep rows 3 X 20


Title: Re: Naturalwonder83 training Log
Post by: DroppingPlates on March 11, 2016, 04:25:13 PM
I do have a loyal sponsor.  :D

Does he likes schmoe-squats? :D


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 12, 2016, 02:32:58 PM
Saturday 8 am

T spine double lax ball 45 lb plate on chest

Standing db press

Hammer strength incline press

Chest flies

Cable laterals

Face pulls


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 14, 2016, 05:46:55 AM
Sunday 7 am

Seated cable rows 5 X 12
1 arm dumbbell rows 4 X 12
T bar rows 4 X 12
Lat pulldowns 5 X 12

Sternum chins

Ab wheel
--------

Monday 6 am

T spine double lax 45lb plate on chest
Glute roll on supernova
Lax ball under foot

Hip slingshot monster walks
Supine plank leg lifts

Tip toe calf farmers walks

Straight leg cable hip extensions 5 X 20
Cable pullthroughs 5 X 15
Single leg hamstring bridge weighted 4 X 10

Side plank hip drops


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 15, 2016, 09:00:43 AM
Tuesday 630 am

Calf ankle foot smash
T spine rumble roller

Side lying clam 2 X 40

Bulgarian split squat dumbbell on trailing leg side 5 X 12

Lying leg curls (2 legs up 1 leg down) 5 X 12

Natural ghr 5 sets


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 16, 2016, 04:06:54 PM
Wed 630 am

T spine double lax 45 lb
Tri smash on barbell
Band lateral opener

Single arm overhead db press

Flat db press

Dumbbell side raise

Overhead plate raise

Cable flies

Palof press

Band pull a parts

Camel cat

Neck bridging


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 17, 2016, 12:01:20 PM
Thursday 630 am

T spine rumble roller
Ballistic t spine rotation

Stiff arm pushdowns

Seated rows

Lat pulldowns

Dead stop db rows

Plate rows

Wall slides


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 19, 2016, 04:18:40 AM
Friday
630 am

T spine rumble roller

Db hammers

Db curls

Close grip lock outs

Machine tri extensions

Machine curls


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 19, 2016, 11:15:31 AM
Sat 1030 am

Band pullaparts

T spine double lax 45lb on chest
Lumbar locked t spine rotation

Lax ball on shoulder on wall

Single arm dumbbell press

Strict straight arm side raise

Floor db press single arm supersetted band dislocations

Incline db press

Cable flies

Side planks


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 21, 2016, 04:07:26 AM
Monday 530 am

T spine rumble roller
Lumbar locked t spine rotation

Reverse pec deck

Seated rows

Dead stop 1 arm db rows

Lat pulldowns

Standing rope pullover


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 23, 2016, 05:42:00 AM
Tuesday
6 am

T spine rumble roller
Glute rolling on supernova

Side lying clams 2 X 30

Cable glute kickbacks straight leg 3 X 15

Leg press 3 X 60

Natural glute ham raise 5 sets

Wednesday 630 am

T spine double lax 45lb on chest

Hammer curls

Single arm pushdowns

Cable single arm curls

Decline skull crushers

Trx bicep curls

Band pushdowns


Title: Re: Naturalwonder83 training Log
Post by: DroppingPlates on March 23, 2016, 07:02:20 AM
Decline skull crushers

This is a great one, esp with DBs. It gets me a burn within 2-3 sets. In most cases I perform them with dead stops.


Title: Re: Naturalwonder83 training Log
Post by: Yamcha on March 23, 2016, 07:24:13 AM
I also enjoy lat extensions on a decline.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 24, 2016, 07:32:55 AM
T spine on Gemini 45lb on chest
Hip opener
Glute rolling on supernova
Leg swings

Hip circle monster walks and glute activation

Side clam

Adductor open glute bridges 2 X 30

Tip toe farmers walk superset ascending reps calf raises on stairs

Straight leg cable hip extension 3 X 20

Goblet squats 3 X 8

Bulgarian split squats 3 X 10

Ball ham curls 5 X 10


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 24, 2016, 05:25:44 PM
This is a great one, esp with DBs. It gets me a burn within 2-3 sets. In most cases I perform them with dead stops.
i like dead stop idea-I'll try them next time like that
I also enjoy lat extensions on a decline.
i think it was my first time trying them


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 26, 2016, 12:47:10 PM
Friday 530 am

Pushdowns 5 X 15

1 arm cable curls 5 X 12

Db skull crushers 4 X 10

Db hammers 4 X 10(25 second hold last two each set-burn baby burn )

Cable drag curls 4 X 15

1 arm standing db press 6 X 10

Dumbbell strict laterals 5 X 15

Reverse pec deck superset band pullaparts 6 X 20 ss 6 X 20


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 26, 2016, 12:49:29 PM
Sat
Felt like crap today
Gonna do a heavy back workout at powerhouse new haven early tomorrow am hopefully

Bought some new sups today
The new pre workout possessed from insane labz gummy worm flavor
Rich pianos new n.o. Supplement-looks like its dosed well


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 27, 2016, 01:16:10 PM
Sunday

6 am

Retro 1990s pulldowns machine 5 X 12

Semi seal rows 5 X 10

1 arm dumbbell rows 5 X 12

Icarian side raise machine 5 X 12

Hammer strength lowish row machine 4 X 10

Vintage 1980s tipped row machine 4 X 15

Meadow rows 4 X 20

Donkey calf machine 5 X 25

Monstrous big red standing calf machine 5 X 15


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 28, 2016, 05:31:26 AM
Had a horrible Easter

I either got food poisoning or the stomach flu

I never want to eat chicken salad again or the Cheesecake Factory

Last time I ate was 330 yesterday and it's 930 am right now

Just the thought of food makes me sick to my stomach
Not hungry at all

Felt like death in my workout
Should have skipped today
What's odd is that I had amazing focus during the workout and strength felt amazing
But I laid dead on the floor between sets

7 am

Neck work
T spine rumble roller
Triceps on battlestar

Wall slides 4 X 15

Pvc dislocations

Single arm flat db press superset band pullaparts 4 X 10 ss 4 X 15

Hammer strength incline press 4 X 10


Title: Re: Naturalwonder83 training Log
Post by: DroppingPlates on March 28, 2016, 06:04:48 AM
Sorry to hear Gene, maybe you could try some probiotic supplements?


Title: Re: Naturalwonder83 training Log
Post by: Yamcha on March 28, 2016, 09:41:19 AM
Get well soon.

Interested in how that gummy worm flavor ranks!


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 29, 2016, 05:13:49 AM
Sorry to hear Gene, maybe you could try some probiotic supplements?
thank you-I did coconut water, probiotics, olive leaf, turmeric hot juice drink

Get well soon.

Interested in how that gummy worm flavor ranks!
thanks-flavor is great-just like a gummy worm, very good pre workout-one of the best I tried-possessed insane labz

Tuesday 630 am

Workout felt amazing
I was worried I would not have a good workout being I didn't eat yesterday but I felt awesome

T spine rumble roller
Glute on supernova
Hip opener

Ascending stair calves-1st step 1 raise 2nd step 2 raises etc etc up to 10 steps

Cook hip lift 3 X 5,6,8

RDL 4 X 15

Landline reverse lunges 4 X 10
Dr Ortega DPT glute burners

Cable straight leg ham glute extensions 3 X 20

Natural glute ham raises 3 sets

Hip stretch
Band hamstring stretch

Stir the pot
Ball ham curl balance holds


Title: Re: Naturalwonder83 training Log
Post by: Yamcha on March 29, 2016, 05:37:30 AM
thanks-flavor is great-just like a gummy worm, very good pre workout-one of the best I tried-possessed insane labz


I think my current sponsorship (fiancé) is going to expire. (She is leaving that weekend job.)

That means I will have to purchase supplements again. I will give it a try. I think there is a nutrition shop in my town that sells Insane Labz.


Title: Re: Naturalwonder83 training Log
Post by: CT_Muscle on March 29, 2016, 07:41:43 AM
Gene were you at whole foods in ffld yesterday around 12:30-1?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 29, 2016, 08:38:38 AM
Gene were you at whole foods in ffld yesterday around 12:30-1?
yes
Was that you I saw at the buffet?
U looked familiar


Title: Re: Naturalwonder83 training Log
Post by: CT_Muscle on March 29, 2016, 08:48:03 AM
yes
Was that you I saw at the buffet?
U looked familiar

no but I thought I saw you in line. I was in a hurry or I would've stop and said hi


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 29, 2016, 09:05:03 AM
no but I thought I saw you in line. I was in a hurry or I would've stop and said hi
ah I think I saw u
Did u have shorts on?



Title: Re: Naturalwonder83 training Log
Post by: CT_Muscle on March 29, 2016, 09:39:16 AM
ah I think I saw u
Did u have shorts on?



Nope lol I guess I look like a lot of people  ;D


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 29, 2016, 12:16:35 PM
Nope lol I guess I look like a lot of people  ;D
well I was there somewhere lol u did see me


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on March 31, 2016, 03:39:00 PM
Wed 6 am

T spine on barbell
Lats smash on barbell

Stiff arm lat pushdowns 6 X 15

1 arm db rows 5 X 12

Standing underhand cable rows 4 X 12

Farmers walks

Neck bridging

Lat stretches

Thursday
530 am

Low trap raise in deep squat 3 X 6-6 sec hold each rep

Serratus wall slides

1 arm standing db press 4 X 15

Cable laterals 6 X 12

Reverse pec deck 4 X 15
Band pullaparts 5 X 20

Hallow rocks

T spine on Gemini 45lbs on chest
Supernova on chest blue angel
Band chest opener

Band lateral opener
Barbell int rotation mob

Forearm soft tissue and voodoo bands

Cab


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 01, 2016, 06:49:13 AM
Friday

T spine rumble roll
Lumbar locked t spine rotation

Hip opener

Leg swings

Ascending rep calves on stairwell up to 10 steps-nice and slow

Bulgarian split squats

Cable pullthroughs

Band hamstring stomps



Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 02, 2016, 09:36:12 AM
Rumble roller t spine
Lumbar locked t spine rotation

1 arm db rows
T bar rows
Seated cable rows
Pulldowns neutral grip
Stiff arm pushdowns
Low trap raises


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 03, 2016, 01:25:38 PM
Great workout
Arms were quivering during and after

T spine on rumble roller

Wall slides 3 X 20

Lunatic bar pushdowns superset lunatic bar sprinter extensions 5 X 12 ss 5 X 12

Db hammers superset db curls 5 X 10 ss 5 X 10

Cable drag curl 4 X 15


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 04, 2016, 10:44:54 AM
Monday 630 am

Great workout
Triceps really feel alive today

T spine on Gemini 45lbs on chest
Pvc shoulder mobility

Serratus wall slides

Low incline single arm press

Single arm db floor press

Lee Boyce chest flies

Voodoo wrap shoulder barbell internal rotation smash
Supernova on chest blue angel
Band chest stretch free fall


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 06, 2016, 09:07:32 AM
Tuesday 630 am

T spine on Gemini 45lbs on chest
Glute roll on supernova
Hip opener

Stair calves 1step- 1 raise 2step -2 raise etc

Romanian deads 4 X 10

Bulgarian split squats 4 X 10

Ball ham curls 5 X 8

Wednesday 630 am
T spine rumble roller

Wall slides 3 X 15

1 arm dumbbell rows 5 X 12

Seated calf 4 X 15

T bar rows 4 X 12

Hammer chins with foam roller between legs 4 sets of 6

Hallow rocks
Side planks

Voodoo band on shoulder-pvc dislocations, barbell internal rotation smash


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 07, 2016, 04:45:11 AM
Thursday 6 am

T spine on rumble roller
Tricep smash on little battlestar
Serratus wall slide 3 X 8
Single arm standing db press 5 X 15

Db laterals 5 X 12

Cable laterals 5 X 15

Single arm face pulls 5 X 15

Hallow rocks

Side plank with hip abduction

Voodoo band on shoulder pvc dislocations and barbell internal rotation smash

Supernova on chest and post delt


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 09, 2016, 07:45:44 AM
Friday 7 am

T spine rumble roller
Lumbar locked t spine rotations

Wall slides 3 X 25

Tbar rows 5 X 12

1 arm db rows 4 X 10

Neutral pulldowns 5 X 12

Standing underhand cable rows 5 X 12

Supernova on chest

Saturday 10 am

T spine on Gemini 45lbs on chest
Triceps on battlestar

Pushdowns superset overhead cable extensions 5 X 15 ss 5 X 15

Db hammers superset db curls 5 X 8 ss 5 X 8

Mike O Hearn tricep L extensions 4 X 12

Hammer chins-bunch of sets and reps and holds and slow negatives

Spinx push-ups for triceps 5 X 12

Hallow rocks
Frozen v sits

Supernova on chest


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 10, 2016, 02:48:02 PM
Sunday 730 am

Flat db press single arm 4 X 10, 1 X 20

Incline mts press 4 X 12-I really like how the mts machine feels

Lee Boyce cable flies 4 X 15

Batwing rhomboid rows 5 X 5 (5 second squeeze hold each rep)


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 11, 2016, 08:28:57 AM
Neutral pulldowns 4 X 12

Standing underhand cable rows 4 X 12

Chest supported db rows 5 X 12

Cable j pulls 5 X 15

Single arm face pulls 4 X 15

Bent over kettlebell rows 5 X 12

Wall slides 2 X 20

Supernova on chest and post capsule
Band super front rack mob


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 12, 2016, 09:03:02 AM
T spine rumble roller
Glutes on supernova
Hip opener

RDL 5 X 10

Pistol squats 3 X 6 8 15

Cable ham glute extensions 4 X 15

Side planks

Straight leg glute bridging single leg


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 13, 2016, 09:57:51 AM
Wed 630 am

T spine rumble roller
Triceps smash on barbell
Pvc dislocations

Dumbbell scaption raise 3 X 12

Wall slides 3 X 15

Single arm db press 5 X 10

Cable lateral raises 5 X 10

Single arm face pulls 4 X 12

Voodoo band on shoulder barbell internal rotation smash


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 15, 2016, 03:53:00 AM
Thursday 630 am

T spine on Gemini 45lb on chest
Lumbar locked t spine rotation
Pvc dislocations

Neutral pulldowns 5 X 12
1 arm db rows 5 X 8
Tbar rows 5 X 10
Standing cable rows 5 X 15

---------

Friday 530 am
Really happy with today-amazing pump
Tricep smash on steel piping
Machine tri extensions 5 X 15

Db hammer superset db curls 4 X 10 ss 4 X 10...5th set was 20 hammer superset 15 curls

Double handle neutral pushdowns 5 X 12

Machine curls 5 X 12-15

Overhead rope extensions 5 X 15

Guilitine cable curls 5 X 15

Forearm bench squeezes 4 X 30 secs
Heavy seated db holds 4 X 20 secs
Forearm bench squeezes wide grip 4 X 30 secs

Dying bug

Wall slides

Chest smash stretch with med ball


Title: Re: Naturalwonder83 training Log
Post by: DroppingPlates on April 15, 2016, 04:14:29 AM
I love the creativity of your workout plans, though I see so many exercise names that I need to Google for a better understanding ;)
Keep up the good work!


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 15, 2016, 05:35:23 AM
I love the creativity of your workout plans, though I see so many exercise names that I need to Google for a better understanding ;)
Keep up the good work!
thx
It was my first time trying the bench squeezes-they were amazing-my forearms pumped up so much-I can see it really improving grip strength

The guiltine curls were awesome too-they felt incredible


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 16, 2016, 05:59:29 PM
Sat 1030 am

Amazing workout today

The bench squeezes have already improved my grip

Rumble roller t spine
Lax ball post capsule mob

Single arm face pulls

Neutral pulldowns

Dumbbell rows

Seated cable row

Side planks


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 17, 2016, 02:09:22 PM
Sunday 11 am

Rumble roller t spine

Glute rolling on supernova

Lax ball under foot

Hip opener

Lying leg curl machine 6 sets-lots of single leg slow negatives, Iso holds, Vince Gironda style reps,and slow controlled reps

RDL -slow controlled, hard hip glute drive, pausing at bottom of each-5 sets or so, felt out of this world

Cable pullthroughs 5 sets very slow and then explosive glute squeeze

Hanging knee raises 4 sets no low back nonsense
Was in a trance during these


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 18, 2016, 08:43:09 AM
Monday 630 am

T spine rumble roller
Tricep smash on barbell

Wall slides 3 X 25

Low incline single dumbbell press 5 X 10

Seated cable press 5 X 12

Hammer strength incline press 5 X 15

Cable flies 4 X 15

Hanging knee raises 4 sets


Title: Re: Naturalwonder83 training Log
Post by: Donny on April 18, 2016, 08:46:14 AM
Monday 630 am

T spine rumble roller
Tricep smash on barbell

Wall slides 3 X 25

Low incline single dumbbell press 5 X 10

Seated cable press 5 X 12

Hammer strength incline press 5 X 15

Cable flies 4 X 15

Hanging knee raises 4 sets
Hanging knee raises i like too.. from a Bar?


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 18, 2016, 08:50:13 AM
Hanging knee raises i like too.. from a Bar?
yeah
I like them better than the elbow supported version


Title: Re: Naturalwonder83 training Log
Post by: Donny on April 18, 2016, 08:54:48 AM
yeah
I like them better than the elbow supported version
A great forgotten exercise, yes definitely harder as long as there is no swinging.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 19, 2016, 03:34:13 PM
Shoulder stretches

T spine mobility

Neutral pulldowns

Single arm low cable rows

Seated cable rows

1 arm dumbbell rows

J pulls

Chest mob supernova
Rumble roller t spine
Lat mob


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 20, 2016, 04:31:03 PM
Wed 630 am

T spine rumble roller
Supernova on glutes
Lax ball bottom foot
Hamstring smash battlestar
Hip opener
Hip IR mob

Ascending rep calves on stairs 1st step 1 raise 2nd step 2 raises etc etc

Lying leg curl machine

Cable pullthroughs-raised the cable about 2 slots-what a difference-the stretch on the hams glutes was amazing

Bulgarian split squats dumbbell on trailing leg side - last set was Isi hold at bottom

Hanging knee raises

Single leg ham curls on ball

Stir the pot


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 21, 2016, 09:59:48 AM
Wed 530 am

Tricep lax ball on wall

Db hammers  4 X 15
Double handle pushdowns 4 X 20
Cable guiltine curls 5 X 20
Machine tri extensions 4 X 15
Machine curls 4 X 15
Mike o Hearn tricep extensions 4 X 10
Hanging knee raises
Rkc plank

Bench squeezes

Dumbbell end holds

Supernova on chest
Neck work
Band lat tri opener


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 23, 2016, 10:21:10 AM
Friday 530 am

Tricep smash on steel pipe
Shoulder ir mob

Plate circles

Scaption raise

Cable side raises

Single arm db shoulder press

Machine rear delts

Smith machine stretch rows

Batwings

Low trap raises prone on bench

Lax ball on post capsule

Sat 1030 am

Low back on little battlestar
Tricep smash on little battlestar
T spine on Gemini 45lbs on chest

Single arm face pulls
Seated cable rows
Hammer strength rows
U bar pulldowns
Band pullaparts


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 25, 2016, 11:45:19 AM
Felt amazing this morning

Monday 630 am

Low back on little battlestar
Triceps on little battlestar
T spine on rumble roller
Pvc dislocations and circles

Flat single arm press superset band dislocations
5 X 10 ss 5 X 10

Incline single arm press superset wall slides 5 X 10 ss 5 X 15

Walking band pullaparts iso holds

Reverse crunches
Side planks

Supernova on chest mob
Barbell roll on biceps



Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 26, 2016, 02:28:51 PM
Felt incredible this morning

Low back on little battlestar
T spine rumble roller
Glutes on supernova
Lax ball under foot
Hamstring insertion little battlestar

Ascending reps calf raises on steps

Lateral monster walks-very very long distance glutes were on fire body was shaking

Bulgarian split squats dumbbell trailing leg side 5 X 5

Seated calf 5 X 15

Seated hamstring curl using a heavy band as resistance hooked up in front 5 sets

Hip stretch on box


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 27, 2016, 04:55:34 AM
Wed 630 am
Decent workout

Low back little battlestar
Rumble roller neck and t spine
Pvc shoulder circles and dislocations

Wall slides 3 X 20

Roc-it 1 arm row machine 4 X 12
Underhand seated cable rows 4 X 10
1 arm low cable rows 5 X 12
Batwing rows and holds 5 sets

Dying bug with wall push 4 sets

Hamstring mobility
Wrist stretches


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 28, 2016, 07:20:19 AM
Thursday 630

Low back little battlestar
Triceps little battlestar
T spine rumble roller
Side lying t spine

Barbell curls
Hammer curls
Pushdowns
Overhead extensions
Machine curls


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on April 30, 2016, 08:55:32 AM
Friday 6 am

Low back little battlestar
T spine and neck on rumble roller
Lax ball under foot
Glute on supernova
Hip openers

Kettlebell tip toe calves farmers walks

Side lying clam 50 per hip

Kettlebell RDL

Bulgarian split squats dumbbell on trailing leg side 5 X 5

Hamstring curls on ball 5 X 8

Hallow rocks

Saturday 1030 am

Low back on little battlestar
T spine on Gemini with 45lb on chest
Lax ball on arm against wall

Seated cable rows 5 X 10 6th set was a bunch of Iso holds
Hammer strength single arm row machine 5 X 12
Savickas press 6 X 8
Cable external rotation side raise 5 X 12
Underhand pulldowns Iso holds each rep 6 X 8
Reverse pec deck 4 X 15


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 01, 2016, 08:50:20 AM
Diet has been diff this week
I've been skipping my first meal which used to be at 11 am-I'll have an apple or banana at 3, a protein cookie at 430 then dinner at 6. I got sick of eating lunch/breakfast and it's been nice to stop spending money on food at lunch
I usually will take just my pre workout and rich pianos pump powder pre workout, but today I added 1 scoop karbolic to my pre workout and the piano powder-holy crap! The pump was nuts and I swear it made the pre workout hit me harder and faster-will do arms tomorrow and I'm gonna do the karbolic again.

Sunday 1130 am

Low back and triceps on little battlestar
T spine on Gemini 45lb plate on chest

Hammer strength incline press 5 X 10
Single arm dumbbell floor press 5 X 10
Cable flies 4 X 15
Diagonal kettlebell low trap press 3 X 15


Title: Re: Naturalwonder83 training Log
Post by: Yamcha on May 01, 2016, 01:13:49 PM
Diet has been diff this week
I've been skipping my first meal which used to be at 11 am-I'll have an apple or banana at 3, a protein cookie at 430 then dinner at 6. I got sick of eating lunch/breakfast and it's been nice to stop spending money on food at lunch
I usually will take just my pre workout and rich pianos pump powder pre workout, but today I added 1 scoop karbolic to my pre workout and the piano powder-holy crap! The pump was nuts and I swear it made the pre workout hit me harder and faster-will do arms tomorrow and I'm gonna do the karbolic again.

Interesting. I may mess around with fasting after my cruise in 2 weeks.


Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 01, 2016, 02:05:04 PM
Interesting. I may mess around with fasting after my cruise in 2 weeks.
i don't think fasting is miracle stuff-but it makes my life easier and makes calorie control easy

To be honest just having dinner at night is good enough for me

I get a bit hungry by 3ish and I'll have an apple and banana -fiber in the apple
Then a Larry Lenny cookie-more fiber and very tasty

Then big dinner





Title: Re: Naturalwonder83 training Log
Post by: NaturalWonder83 on May 02, 2016, 03:18:21 PM
T spine on rumble roller

Db hammers superset db curls 8 X 12 ss 8 X 12
Overhead rope ext superset single arm rope pushdowns superset rope hammer 8 X 15 ss 8 X 15 ss 8 X 15

Machine t