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Author Topic: Naturalwonder83 training Log  (Read 105809 times)
NaturalWonder83
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shout out to ron chaos calvin and stella


« Reply #1025 on: August 13, 2015, 01:07:33 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
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The Power Cosmic


« Reply #1026 on: August 13, 2015, 04:29:06 PM »

Good stuff bud.....I skipped cardio lately due to rushing to work.


Something I will rectify next week for sure.   Sad
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NaturalWonder83
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shout out to ron chaos calvin and stella


« Reply #1027 on: August 14, 2015, 05:24:41 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
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NaturalWonder83
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shout out to ron chaos calvin and stella


« Reply #1028 on: August 15, 2015, 03:56:29 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
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NaturalWonder83
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shout out to ron chaos calvin and stella


« Reply #1029 on: August 16, 2015, 07:23:47 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
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NaturalWonder83
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Gender: Male
Posts: 8869


shout out to ron chaos calvin and stella


« Reply #1030 on: August 17, 2015, 05:21:06 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
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NaturalWonder83
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shout out to ron chaos calvin and stella


« Reply #1031 on: August 18, 2015, 04:17:32 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
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NaturalWonder83
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shout out to ron chaos calvin and stella


« Reply #1032 on: August 19, 2015, 05:07:03 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
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NaturalWonder83
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shout out to ron chaos calvin and stella


« Reply #1033 on: August 20, 2015, 04:14:13 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
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NaturalWonder83
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shout out to ron chaos calvin and stella


« Reply #1034 on: August 21, 2015, 07:22:19 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
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NaturalWonder83
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shout out to ron chaos calvin and stella


« Reply #1035 on: August 22, 2015, 05:25:31 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
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NaturalWonder83
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shout out to ron chaos calvin and stella


« Reply #1036 on: August 23, 2015, 05:24:19 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
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NaturalWonder83
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shout out to ron chaos calvin and stella


« Reply #1037 on: August 24, 2015, 09:12:18 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!
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NaturalWonder83
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shout out to ron chaos calvin and stella


« Reply #1038 on: August 25, 2015, 05:19:56 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
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NaturalWonder83
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Getbig V
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shout out to ron chaos calvin and stella


« Reply #1039 on: August 26, 2015, 04:30:00 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
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NaturalWonder83
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Getbig V
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Gender: Male
Posts: 8869


shout out to ron chaos calvin and stella


« Reply #1040 on: August 27, 2015, 04:22:14 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
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NaturalWonder83
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Getbig V
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shout out to ron chaos calvin and stella


« Reply #1041 on: August 28, 2015, 06:33:50 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
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andreisdaman
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« Reply #1042 on: August 28, 2015, 07:10:54 AM »

I gotta admit I admire the fact that you can get out of bed consistently at 5AM...you have a home gym?
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NaturalWonder83
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shout out to ron chaos calvin and stella


« Reply #1043 on: August 28, 2015, 09:49:11 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
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NaturalWonder83
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Getbig V
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Gender: Male
Posts: 8869


shout out to ron chaos calvin and stella


« Reply #1044 on: August 29, 2015, 09:26:26 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
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NaturalWonder83
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Getbig V
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Gender: Male
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shout out to ron chaos calvin and stella


« Reply #1045 on: Today at 10:16:37 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
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andreisdaman
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« Reply #1046 on: Today at 05:02:58 PM »

Hey Nat...what ever happened to Bluto???
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NaturalWonder83
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shout out to ron chaos calvin and stella


« Reply #1047 on: Today at 05:13:05 PM »

Hey Nat...what ever happened to Bluto???
i miss him he was great
I think he may be thegamechanger
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andreisdaman
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« Reply #1048 on: Today at 05:20:03 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
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NaturalWonder83
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Getbig V
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Gender: Male
Posts: 8869


shout out to ron chaos calvin and stella


« Reply #1049 on: Today at 05:43:04 PM »

Really?..why hide behind a new name?..he's a legend here
i don't get it either
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