Naturalwonder83 training Log

[Purple Aki]

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>

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

[NaturalWonder83]

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

[NaturalWonder83]

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

[NaturalWonder83]

monday
5:15 am
35 minutes on treadmill
4.0 mph, 12 incline

back and bis/calves this afternoon

[NaturalWonder83]

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

[Tito24]

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.

[NaturalWonder83]

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

[Tito24]

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..

[NaturalWonder83]

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

[Tito24]

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.

[NaturalWonder83]

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.

tell her gene hopes shes ok

[Tito24]

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....

[NaturalWonder83]

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

[chaos]

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?

[NaturalWonder83]

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

[NaturalWonder83]

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

[NaturalWonder83]

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

[dyslexic]

Pics?

[NaturalWonder83]

Pics?

ill try and find one a bit later
i need more recent ones

[NaturalWonder83]

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

[Purple Aki]

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?

[NaturalWonder83]

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

[MJK]

Sorry, but you will never look like a BB eating turkey and green beans 4x's a day. A swimmer yes a BB never.

[NaturalWonder83]

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

[NaturalWonder83]

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