Naturalwonder83 training Log

[NaturalWonder83]

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

[haider]

awesome, keep it up Nat 

[nzmusclemonster]

Glad to hear you skin is looking good gene.

[haider]

Glad to hear you skin is looking good gene.

x2

[NaturalWonder83]

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

[NaturalWonder83]

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

[NaturalWonder83]

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

[NaturalWonder83]

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

[Meso_z]

diet is looking very clean there, good job.

[bigbobs]

Natural wonder did you see the reply I posted in  the Nasser Nights thread regarding your question for the Wizard?

[NaturalWonder83]

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

[chaos]

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?

[NaturalWonder83]

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

[NaturalWonder83]

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

[NaturalWonder83]

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

[NaturalWonder83]

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

[NaturalWonder83]

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

[NaturalWonder83]

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

[NaturalWonder83]

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

[NaturalWonder83]

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

[NaturalWonder83]

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

[haider]

nice endurance on upperbody there, thats pretty sick 

[NaturalWonder83]

nice endurance on upperbody there, thats pretty sick 

thanks
ive been feeling a lil drained this week though...workout felt good but i felt wiped after

[Purple Aki]

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?

[NaturalWonder83]

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
<a href="http://www.youtube.com/watch?v=g4p8ie6Tdq8" target="_blank">http://www.youtube.com/watch?v=g4p8ie6Tdq8</a>

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