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Author Topic: Naturalwonder83 training Log  (Read 297794 times)
NaturalWonder83
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John Meadows has committed career suicide


« Reply #1575 on: January 12, 2017, 04:57:54 PM »

Wednesday 6am

T spine and lats on pvc
Pvc shoulder stretches
T spine rotation

Flat db press
Flat db bumper plate squeeze press

Dumbell rows superset incline db press head off bench

Decline Kettlebell pullovers

Kb flies on floor in leg lift hold

Wall slides

Thursday
530 am

Triceps smash on steel railing

Machine wide rows

Single arm kneeling pulldowns

Underhand pulldowns

Single arm cable rows

Paloff press
Paloff press stride hold
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GR1982
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« Reply #1576 on: January 14, 2017, 07:42:27 PM »

Nice sessions!! Why don't you post your weights?  Also why don't more people post here?
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NaturalWonder83
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« Reply #1577 on: January 15, 2017, 09:04:08 AM »

Friday

T spine and lats on rumble roller
T spine rotation
PVC shoulder stretches

Pushdowns

Db curls superset db skullcrushers

Db hammers

Machine preachers

Machine tri extensions

Bird dog on bench

Palof presses

Palof presses stride holds

Dead bug holds

Single leg planks

-----

Sat

T spine and lats on rumble roller

Seated cable row

Underhand pulldowns

Tbar rows

1 arm db rows

-----

Sunday

Ankle exercises

Calf raises superset tibia raises

Bird dog on bench

Lying machine leg curl-2 legs up then single leg slow negatives

Leg curl on foam roller

Zercher squats

Cable pull throughs

Dead hang lat stretch

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« Reply #1578 on: January 15, 2017, 10:06:30 AM »

Nice sessions!! Why don't you post your weights?  Also why don't more people post here?

Weight is irrelevant, unless you're a powerlifter or strongman
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NaturalWonder83
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John Meadows has committed career suicide


« Reply #1579 on: January 15, 2017, 05:22:26 PM »

Nice sessions!! Why don't you post your weights?  Also why don't more people post here?
to be honest I can't even remember sometimes-I'll post them tomorrow
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NaturalWonder83
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« Reply #1580 on: January 16, 2017, 06:11:39 PM »

Weight is irrelevant, unless you're a powerlifter or strongman
Shocked



---------

Monday 530 am

Tspine and lats rumble roller

Pvc shoulder stretches

Dumbbell lateral raises 6 sets of 20 with 8 lbs

Dumbell push press single arm
35x 5
50 x 5
65 x 3

Z press
Bar x 15
10 per side x 10
25 per side x 8
45 per side 2 x 2
35 per side 3 x 4

Single leg rear delts
2 sets of 10 reps per leg with 10lbs

Rear delts on back ext apparatus
4 sets of 12 with 10 lbs

Band pulls parts 4 x 30
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NaturalWonder83
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« Reply #1581 on: January 20, 2017, 08:10:51 AM »

Tuesday 530 am

Lying ham curl machine

Dumbell RDL

Pull throughs

Single leg glute bridge

Side lying clam

Calves on leg press

Palof press

Single arm plank

-----

Wednesday 530 am

Triceps extension machine

Machine curls

Db hammer curls

Rope pushdowns

Barbell 21s

-----
Thursday 6 am

T spine and lats rumble roller
Adductor mobilizations
Banded hip IR stretch

Ankle exercises

Calf raise superset tibia raises

Lying leg curl machine

Single dumbell RDL both feet on floor

Barbell squats

Barbell hack lunges

Dead hang lat stretch

----

Friday 530 am

Underhand pulldowns

Seated cable rope rows

Chest supported db rows

Low single arm cable rows
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GR1982
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« Reply #1582 on: January 21, 2017, 07:01:27 AM »

Looking good!! You said you might compete in a powerlifting meet sometime this year?
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NaturalWonder83
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« Reply #1583 on: January 22, 2017, 11:41:34 AM »

Looking good!! You said you might compete in a powerlifting meet sometime this year?
i would like to try-no idea how to go about it

Sunday 730am

Tspine and lats on rumble roller
Band pullaparts
Band dislocations

Banded MTS Incline Press machine
I feel this machine and incline press variation the best-first time trying doing it banded-it was perfect

Hanging band bench press

Floor db press with leg lift ISO hold during

Banded push-ups

Kettlebell flies on floor with leg lift ISO hold during

Single arm plank
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NaturalWonder83
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John Meadows has committed career suicide


« Reply #1584 on: January 23, 2017, 12:44:12 PM »

Monday 6am

T spine and lats on rumble roller

Seated cable rows

Dumbell rows

Kettlebell pullovers

Neutral lat pulldowns

Single leg dumbell rear delts

Dumbell rear delts on back ext apparatus

Side planks

Dead bug
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GR1982
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« Reply #1585 on: January 23, 2017, 05:07:45 PM »

i would like to try-no idea how to go about

I start my training cycle for my powerlifting meet next week.
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NaturalWonder83
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John Meadows has committed career suicide


« Reply #1586 on: January 25, 2017, 04:19:25 PM »

I start my training cycle for my powerlifting meet next week.
looking forward to seeing it


Tuesday 5am

Hamstring curl machine

Ball hamstring curls

Cable pull throughs

Barbell hack lunges

Barbell squats

Anderson squats

Single leg RDL

Hip airplane

------

Wednesday
6am

Machine tri ext

Db curls superset db hammers

Single leg pushdowns

Hanging band barbell curls

Band shoulder stretch
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NaturalWonder83
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John Meadows has committed career suicide


« Reply #1587 on: January 27, 2017, 04:19:40 PM »

Thurs 6am

Single leg RDL into reverse lunge

Zercher lunges

Zercher squats

RDL superset glute bridge walkouts

Side plank windmill with leg lift

---

Friday 530 am

T spine and lats on rumble roller

PVC shoulder stretches

Kettlebell pullovers with leg lift hold during

Bird dog Kettlebell rows on bench

1 arm db rows

Seated cable rows

T bar rows

Single arm planks

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NaturalWonder83
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John Meadows has committed career suicide


« Reply #1588 on: January 28, 2017, 07:29:55 AM »

Sat 930am

Tspine lats on rumble roller
PVC shoulder stretches

Kettlebell flies on floor in leg lift hold during

Banded Mts incline Press Machine

Dumbell t bench flat press with head off bench during
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NaturalWonder83
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John Meadows has committed career suicide


« Reply #1589 on: January 30, 2017, 12:33:20 PM »

Sunday 730am

Tspine and lats on rumble roller

Machine preacher

Machine tri ext

Db curl superset db hammers

Single leg pushdowns

----

Monday 6am

Tspine lats on rumble roller

Hip opener

Ankle exercises

Hamstring curls on ball

Machine leg curl

Squats

Barbell hack lunge

Leg press

Leg ext 2 legs up 1 leg down

Single leg glute bridges

Side lying clams
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NaturalWonder83
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John Meadows has committed career suicide


« Reply #1590 on: January 31, 2017, 10:09:51 AM »

Tuesday 6am

Pulldowns

ISO row machine

Cable low row

Db row on glute ham raise apparatus

Kettlebell pullovers on floor with leg lift hold during

Bird dog on bench

Hallow rocks
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NaturalWonder83
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John Meadows has committed career suicide


« Reply #1591 on: February 06, 2017, 04:05:43 PM »

Monday 5am

T spine and lats on rumble roller

Adductor mobilzation

Single leg RDL

Calf raise superset tibia raises

Lying ham curl machine

Standing calf raise machine

RDL

Single leg bridges

Bridges wearing hip slingshot

Side lying clam with hip slingshot

Paloff press

Adductor stretch
Hurdler stretch
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NaturalWonder83
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John Meadows has committed career suicide


« Reply #1592 on: February 08, 2017, 06:13:13 PM »

Wednesday 530 am

Calf raise superset tibia raise

Single leg bridges

Single leg RDL

Hack lunge

Bulgarian split squat hack lunge

Stability ball hamstring curls

Single leg bridge walkout on stability ball

Single leg stand

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NaturalWonder83
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John Meadows has committed career suicide


« Reply #1593 on: February 10, 2017, 05:34:01 PM »

Thursday-shoveled

Friday 430 pm

T spine and lats on rumble roller

Db curls

Dips

Hammer curls

Single leg pushdowns
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NaturalWonder83
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Getbig V
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John Meadows has committed career suicide


« Reply #1594 on: February 11, 2017, 10:42:44 AM »

Saturday 10am

Tspine and lats on rumble roller
PVC shoulder stretches
Wall slides
Single leg stand Kettlebell swap

Seated cable row

Banded hammer strength incline press

Underhand pulldowns

T bench flat dumbell press

Kettlebell pullovers holding leg lift position during

Knuckle push-ups on foam roller

Kettlebell flies holding leg lift position during
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GR1982
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« Reply #1595 on: February 12, 2017, 07:19:45 AM »

How is your weekly training split broke up?
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NaturalWonder83
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John Meadows has committed career suicide


« Reply #1596 on: February 12, 2017, 12:29:52 PM »

How is your weekly training split broke up?
i usually figure out what I feel like training that day-and every once in a while I'll skip a day if I feel tired

But lately it's been legs one day, posterior chain lower one day, chest back one day, arms one day, delts one day, and back one day. Sometimes I might do legs 3 times, it's really instinct that day.

Sunday 730 am

T spine and lats on pvc pipe
Triceps on steel railing
Foam roller wall slides for serratus

Dumbell scaption raise

Cable scaption raise

Cable bent over rear delts

Bottoms up kb press

Reverse bottoms up kb press

Javelin press
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NaturalWonder83
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John Meadows has committed career suicide


« Reply #1597 on: February 13, 2017, 06:14:31 PM »

Monday 6 am

T spine and lats on rumble roller

Seated cable row

Neutral grip pulldowns

1 arm db rows

Dumbell pullovers with leg lift hold during

Incline shrugs
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NaturalWonder83
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Getbig V
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John Meadows has committed career suicide


« Reply #1598 on: February 16, 2017, 11:29:47 AM »

Tuesday 6am

Tspine lats on rumble roller

Triceps on barbell

PVC shoulder stretches

T bench dumbell press

Banded hammer strength incline press

Knuckle push-ups on 2 foam rollers

Reverse plank walkouts off bench

Ab wheel rollouts

Wednesday 6am

T spine and lats on rumble roller

Ankle exercises

Single leg RDL

Dumbell split squats

Glute bridge walkouts

Side planks

Thursday 6am

T spine and lats on rumble roller

PVC shoulder stretches

Seated cable rows

Pull-ups

T bar rows

Standing cable rows
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DroppingPlates
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« Reply #1599 on: February 16, 2017, 02:18:19 PM »

Incline shrugs

Interesting, are you performing these with your face to the seat of the bench? It's prob a much friendlier version for the lower back.
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