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Author Topic: Naturalwonder83 training Log  (Read 289814 times)
CalvinH
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« Reply #775 on: June 03, 2011, 05:38:49 AM »

theyre fun and look cool because im flexible



Great answer Grin
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NaturalWonder83
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« Reply #776 on: June 03, 2011, 03:16:48 PM »

Legs at Golds New Haven

seated calf superset high step ups
plate x 1 minute ss 25 steps per leg
4 sets of 2 plates+25 x 1 minute ss 25 per leg

donkey calf superset power squat machine
4 sets of 250 x 25 ss 2 plates+25 per side x 15

standing calf superset nebula leg press
287 x 20 ss 6 plates per side x 12
287 x 20 ss 7 pps x 12
4 sets of 287 x 20 ss 8pps x 12

nebula glute ham raises
4 sets of 15

seated leg curl
4 sets of 140 x 12

stairmaster 30 minutes level 8-12
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« Reply #777 on: June 05, 2011, 01:58:17 PM »

Sat and Sunday-rest days

havent cheated since last Sunday

diet for the past few months has been:

5 omega eggs w chives, onions, black pepper, tomatoes and salsa-omlette cooked in coconut oil
if its a weights day-i have spinnach with it-if its a non weights day-i have 99g blueberries with it

2 scoop beverly international ultimate muscle protein w/ fiber powder w/ cinnomon w/ 1.5tbsp of mac nut oil-if its a non weights day-i have an apple w/ it-if its a weights day i have spinnach and tomotoes or broccoli w/ it

8 oz extra lean turkey or chicken w/ kale and 30g walnuts w/ tomotoe paste

8 oz extra lean turkey or chicken w/ kale and 30g hazlenuts or 6 brazil nuts w tomatoe paste

post workout:
3 scoop beverly mass maker 1 scoop beverly muscle provider, 1 apple, handful pumpkin seeds

2 can of sardines or herring, or 1 can wild sockeye salmon w/ lemon juice on it, broccoli and tomatoes

seems to be working well
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« Reply #778 on: June 06, 2011, 08:48:24 AM »

I remember you once tried cardio before bed... How did that work for you?

before or after the last meal?
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« Reply #779 on: June 06, 2011, 12:50:43 PM »

I remember you once tried cardio before bed... How did that work for you?

before or after the last meal?
that was great-i remember sleeping real well after too-i did it after my last meal of the day.

monday
golds new haven
chest-back-calves-abs


pushups superset vbar chins
25 ss 12
25 ss 12
25 ss 12
25 ss 12

hammer strength bench press superset tbar row
3 sets of: 2 plates +35 per side x 8 ss 3 plates x 8

hammer strength 1 arm rows superset antique smith machine incline press
3 sets of: 3 plates per side x 15 ss 45 per side x 6
that smith machine is heavy-its got 2 separate handles

pec deck superset pulldowns
3 sets of: 180 x 12 ss 150 x 12


4 sets of:
seated calf
2 plates+35 per side x 1 minute

standing calf
325 x 12
287 x 12
250 x 12
225 x 12
185 x 12

reverse crunch on incline bench
3 x 10
abwheel rollouts
3 x 10
oblique crunches
2 x 30 per side

30 mins stairmaster intervals of level 7, level 14(thats as high as that machine goes?)
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« Reply #780 on: June 06, 2011, 03:13:29 PM »

Gene,
Hope you're well. Let's train the 17th about 2ish
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NaturalWonder83
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« Reply #781 on: June 07, 2011, 02:48:27 PM »

Gene,
Hope you're well. Let's train the 17th about 2ish
that should work-im done with work at 2pm so i should get there about 315-330 depending on traffic

Tuesday
Legs

warm up:
lunge matrix-5 mins

smith machine split squats
135lbs x 15 per leg
135lbs x15 per leg-4 seocond negative on each rep
135lbs x 10 per leg-each rep was pause halfway down, pause at bottom, pause halfway up, pause at top-not locking out

high step ups
3 sets of 12 per leg
each rep was pause halfway up, pause at top, pause halfway down

single leg double kettlebell romanian deadlifts
45lbs per hand-3 sets of 15

im not sure if ill go running tonight-most likely will run tommorow morn
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« Reply #782 on: June 07, 2011, 06:21:24 PM »

no cardio today
abs were looking good

diet today
2 scoop ultimate muscle protein w fiber powder, spinnach, 1.5tbsp mac oil
3 scoop mass maker 1 scoop muscle provider apple handful pumpkin seeds
8 oz extra lean turkey w kale, tomatoes, 30g walnuts
8 oz xtra lean turkey w kale, tomatoes, 30g pecans
4 omega eggs w/ 3 oz chicken, onion, chives, black pepper, salsa, cooked in xtra virgin coconut oil
2 can herring w spinnach tomatoes lemon juice
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« Reply #783 on: June 07, 2011, 06:24:03 PM »

holy crap my diet on june 6t of last year-pretty much the same Shocked
diet from sat

6 omega eggs w 5 whites w spinnach
8 oz turkey green beans handful pecans
8 oz turkey green beans handful walnuts
2 scoop pro powder tbsp mac oil
8 oz salmon w spinnach handful pumpkin seeds
6 omega eggs w 5 whites w veggies and spinnach

sunday
rest day
diet
5 omega eggs w 5 whites w spinnach
2 scoop pro powder tbsp mac oil
8 oz turkey w spinnach handful walnuts
1 slice cheesecake factory original cheesecake
1 reeses peanut butter cookie
1 slice cheesecake factory white chocolate raspberry cheesecake
1 reeses peanut butter cookie
2 sushi rolls
1 whole pizza from colony pizza
large order of cavetelli w sauce
1 apple
2 scoop pro powder 2tbsp natty pb
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« Reply #784 on: June 08, 2011, 02:48:52 AM »

that should work-im done with work at 2pm so i should get there about 315-330 depending on traffic



well if it was like last friday, took me over an hour to get from milford to north haven
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NaturalWonder83
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« Reply #785 on: June 08, 2011, 07:05:26 PM »

well if it was like last friday, took me over an hour to get from milford to north haven
im so sick of the traffic

wednesday
30 mins stairmaster level 11

tommorow will be a refeed day-i def feel i need it
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« Reply #786 on: June 09, 2011, 02:28:28 PM »

Thursday
Delts arms

Nautilus Plate Loaded Shoulder Press
2 plate+35 per side
4 sets of 6

Dumbell Laterals
30bs
4 sets of 12

Hammer Strength Shrugs
3 plates per side
4 sets of 20

Reverse Pec Deck
100lbs
4 sets of 15, 12, 10, 8

Hammer Strength Curl
2 plates
4 sets of 6

Smith Machine Close Grip Bench
225
4 sets of 6

Bicep Rows on Incline Bench superset Dumbell Kickbacks
4 sets of:
40lbs x 25, 20, 15, 15 ss 30lbs x 25, 20, 15, 15

Cable Wrist Curls
4 sets of 20
Cable Reverse Wrist Curls
4 sets of 20
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« Reply #787 on: June 11, 2011, 02:08:12 AM »

that was great-i remember sleeping real well after too-i did it after my last meal of the day.

monday
golds new haven
chest-back-calves-abs


pushups superset vbar chins
25 ss 12
25 ss 12
25 ss 12
25 ss 12

hammer strength bench press superset tbar row
3 sets of: 2 plates +35 per side x 8 ss 3 plates x 8

hammer strength 1 arm rows superset antique smith machine incline press
3 sets of: 3 plates per side x 15 ss 45 per side x 6
that smith machine is heavy-its got 2 separate handles

pec deck superset pulldowns
3 sets of: 180 x 12 ss 150 x 12


4 sets of:
seated calf
2 plates+35 per side x 1 minute

standing calf
325 x 12
287 x 12
250 x 12
225 x 12
185 x 12

reverse crunch on incline bench
3 x 10
abwheel rollouts
3 x 10
oblique crunches
2 x 30 per side

30 mins stairmaster intervals of level 7, level 14(thats as high as that machine goes?)




how much weigh?

what benchin?

sounds like you light and do no heavy lifts
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NaturalWonder83
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« Reply #788 on: June 11, 2011, 08:47:07 AM »




how much weigh?

what benchin?

sounds like you light and do no heavy lifts
i dont know what i weigh
i could care less if i lift heavy or light
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« Reply #789 on: June 11, 2011, 08:51:27 AM »

Friday
off

Saturday
chest back calves
Golds New Haven

vbar chins
3 sets of 20, 15, 10

incline dumbell press
80 x 10
90 x 8
90 x 8

tbar rows
3 plates x 10
3 plates+35 x 6
3 plates+35 x 6

flat dumbell press
90 x 8
90 x 8
90 x 8

seated cable rows
180 x 8
180 x 8
180 x 8

pec deck superset pushups
200 x 10 ss 20 pushups
200 x 10 ss 15 pushups
200 x 10 ss 10 pushups

pulldowns
150 x 12
150 x12
150 x 12

standing calf
325
4 sets of 15
seated calf
1 plate
4 sets of 30

cardio
30 mins stairmaster intervals of level 7 and level 14
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newmom
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« Reply #790 on: June 11, 2011, 08:54:23 AM »

awwwwww you went to Golds...lucky
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NaturalWonder83
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« Reply #791 on: June 11, 2011, 08:57:04 AM »

awwwwww you went to Golds...lucky
i love that gym!
we still on for friday??
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« Reply #792 on: June 11, 2011, 08:57:35 AM »

i love that gym!
we still on for friday??

yessssssssssss. Me too
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NaturalWonder83
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« Reply #793 on: June 12, 2011, 06:28:53 PM »

sunday
cheat day
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« Reply #794 on: June 13, 2011, 01:19:53 PM »

Monday
Legs

lunge matrix-10 mins for warm up

seated calf
2 plates
6 sets of 1 minute

power squat machine superset donkey calf machine
4 sets of : 3 plates+25 per side x 6 ss 330 x 1 minute

nebula leg press superset walkig lunges
4 sets of: 9 plates per side x 6 ss 30 walking lunges

glute ham raises
4 sets of 10

seted leg curl
4 sets of level 10 x 10

20 mins stairmaster level 8

this workout and sat workout were ok-but i feel my body is dagging-i havnt been eating enough in my carb up

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« Reply #795 on: June 14, 2011, 04:19:21 PM »

tuesday
took today off
legs feel tired from yesterday

diet:
as usual

2 scoop ultimate muscle protein, w fiber powder and cinnomon, 1 apple, 1.5tbsp mac oil
5 omega eggs w/ tomatoes, onions, chives, black pepper, 99g blueberries
8 oz extra lean turkey w tomatoe sauce, spinnach, 30g walnuts
8 oz extra lean turkey w tomatoe sauce, spinnach, 30g pecans
2 can herring w/ kale and advocaode and tomatoe
2 scoop ultimate muscle protein w fiber power, broccoli, handful pumpkin seeds
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« Reply #796 on: June 15, 2011, 06:30:44 PM »

Good stuff Gene......keep it going buddy !!
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NaturalWonder83
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« Reply #797 on: June 16, 2011, 05:00:37 PM »

thanks Wes!

Wednesday:
Back shoulders calves @ Golds New Haven

1st time going over 185 on deadlifts since my bicep surgery-felt good-could have gone heavier

pullups
3 sets of 12

deadlifts
225
3 sets of 25

standing dumbell press superset Dumbell Laterals
3 sets of:
55lbs x 10 ss 35lbs x 12

Hammer Strength Iso Rows superset Reverse Pec Deck
3 sets of:
3 plate+35 per side x 10, 8, 6 ss 70 x12

standing calf raise
4 sets of:
325 x 12

4 way neck machine
4 sets

used m gipper in between sets of calf raises

30 mins on stairmaster-intervals

Thursday:
today
4 mile run outside-lots of hills
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NaturalWonder83
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« Reply #798 on: June 18, 2011, 06:28:33 AM »

Friday
arms
only had half hour to workout

vbar pushdowns superset machine curls
5 set of 80 x 12 ss 5 sets of 80 x 12

barbell concentration curls superset dips
5 sets of 70 x 10 ss 5 sets of 20

hammer curls superset gripper
4 sets of 35lbs x 10 ss gripper

cable wrist curl
40lbs-4 sets of 15
cable reverse wrist curls
40lbs-4 sets of 15

saturday
today
30 mins stairmaster level 13
10 min ab work
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« Reply #799 on: June 20, 2011, 02:28:20 AM »

SERIOUS DEDICATION TO TRAINING AND DIET...............BIG PROPS GENE!!!!


As it should be of course, but usually isn`t by most forum/internet talkers.


Keep pumping bro..............looks right on point!!
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