Naturalwonder83 training Log

[Yamcha]

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.

[NaturalWonder83]

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

[CT_Muscle]

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 

[NaturalWonder83]

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

[NaturalWonder83]

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

[DroppingPlates]

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)

[NaturalWonder83]

Yes, I drink a huge mug, blended with some cocoa powder, coconut oil & creamer.
Recently, I also started drinking beet juice (article)

that sounds good

[Yamcha]

Yes, I drink a huge mug, blended with some cocoa powder, coconut oil & creamer.
Recently, I also started drinking beet juice (article)

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.

[NaturalWonder83]

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

[DroppingPlates]

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 "

[NaturalWonder83]

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

[NaturalWonder83]

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 "

[NaturalWonder83]

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

[NaturalWonder83]

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

[CT_Muscle]

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

[NaturalWonder83]

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

[NaturalWonder83]

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

[NaturalWonder83]

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

[NaturalWonder83]

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

[DroppingPlates]

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.

[NaturalWonder83]

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

[NaturalWonder83]

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

[NaturalWonder83]

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

[NaturalWonder83]

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

[NaturalWonder83]

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