Naturalwonder83 training Log

[NaturalWonder83]

thanks Wes

monday
had to work all day-didnt get to workout
will hit a hard leg workout and cardio tommorow and take advantage of my rested legs

diet today
5 omega eggs w/ 99g blueberries
2 scoop ultimate muscle protein w/ fiber, 1.5tbsp mac oil, 1 apple
1 can herring w/ kale, tomatoes, lemon juice
2 scoop whey isolate w/ fiber, handful pumpkin seeds
8 oz chicken w/ kale, tomatoes, lemon juice, 30g pecans
7 oz xtra lean turkey, broccoli, tomatoe sauce, 35g pistachios

[NaturalWonder83]

Tuesday
Legs

cable squats
60 x 15
90 x 15
130 x15
130 x 15

bulgarian split squats w/ defecit
4 set of 40lbs x 12 per leg

trx pistol squat
4 sets of 15

deadlifts
225 x 10
275 x 12
275 x 12

dumbell reverse lunge into single leg romanian deadlift
30lbs-3 sets of 10 per leg

single leg hamstring curl on stability bal
3 sets of 15 per leg

stairway calves
1st stp x 1 raise
2nd step x 2 raises
etc up to 15 steps x 15 raises

30 mins on stairmaster level 12

[NaturalWonder83]

diet today

2 scoop whey iso w/ fiber powder, 1.5tbsp mac oil, 99g blueberries
5 omega eggs w/ 5 egg whites added, 99g blueberries
8 oz xtra lean turkey, 35g pistachios, spinnach and tomatoe sauce
pre workout-vpx pumpkin protein bar handful pumpkin seeds-forgot my meal at home
post workout-can herring w/ kale, tomatoes, and lemon juice
7 oz xtra lean turkey, spinnach, tomatoe sauce, 30g walnuts

[chaos]

What's a cable squat?

[NaturalWonder83]

What's a cable squat?

u hold 2 low cable handles in front of u and sit back into a squat-u really feel the tension go right through quads -plus u really need to focus so u dont get pulled over forward-i know-not as cool looking as a barbell squat-but i like doing em

[chaos]

u hold 2 low cable handles in front of u and sit back into a squat-u really feel the tension go right through quads -plus u really need to focus so u dont get pulled over forward-i know-not as cool looking as a barbell squat-but i like doing em

I don't think I've ever seen that done before.

How heavy can you go on those? Does it feel like a front squat?

[NaturalWonder83]

I don't think I've ever seen that done before.

How heavy can you go on those? Does it feel like a front squat?

<a href="http://www.youtube.com/watch?v=RQhuo1tCSxM" target="_blank">http://www.youtube.com/watch?v=RQhuo1tCSxM</a>

once u b egin going heavy youll ntice the cable wants to pull u forward-it does feel like a front squat

[NaturalWonder83]

wednesday
chest/back

have only been getting 3 hours of sleep a night this week-but my energy seems to be good.

chins superset stability ball pushups
3 sets of 15 ss 3 sets of 15

standing dual pulley cabe rows superset incline dumbell press
3 sets of stack x 15, 12, 10 ss 3 sets of 70lbs x 10, 12, 15

pulldowns superset standing cable press
3 sets of 140 x 12, 10, 8 ss 3 sets of 80 x 8, 10, 12

dumbell pullovers superset cable crossovers
3 sets of 70lbs x 2 ss 3 sets of 50 x 12

cardio on thursday and friday, delts arms cardio on sat

[CalvinH]

<a href="http://www.youtube.com/watch?v=RQhuo1tCSxM" target="_blank">http://www.youtube.com/watch?v=RQhuo1tCSxM</a>

once u b egin going heavy youll ntice the cable wants to pull u forward-it does feel like a front squat

Cool Gene.gonna try these next leg workout.

[NaturalWonder83]

Cool Gene.gonna try these next leg workout.

cool.
lets workout together next week.

Thursday evening
30 mins on stairmaster level 12
10 mins core work after

same diet as usual
2 scoop bpi superpro-fiber powdr-cinomon-1.5tbps mac oil
5 omega eggs w onions chives in coconut oil w/ salsa
7 oz ground chicken w/ tomatoe sauce, 30g pistachios w spinnach
7 oz ground chicken w/ tomatoe sauce, 25g walnuts w spinnach
can herring w/ kale, tomatoes, peppers, lemonjuice, garlic powder, poppy seeds
2 scoop rxodus whey berry blend powder, handful pumpkin seeds

[CalvinH]

cool.
lets workout together next week.

Thursday evening
30 mins on stairmaster level 12
10 mins core work after

same diet as usual
2 scoop bpi superpro-fiber powdr-cinomon-1.5tbps mac oil
5 omega eggs w onions chives in coconut oil w/ salsa
7 oz ground chicken w/ tomatoe sauce, 30g pistachios w spinnach
7 oz ground chicken w/ tomatoe sauce, 25g walnuts w spinnach
can herring w/ kale, tomatoes, peppers, lemonjuice, garlic powder, poppy seeds
2 scoop rxodus whey berry blend powder, handful pumpkin seeds

Kewl

[wes]

Impeccable diet Gene........how`s your bodyfat......must be very lean huh?

I`m gonna` give those cable squats a shot too......I`ll try anything new for my non-existant quads.

Keep pumping!!

[NaturalWonder83]

Impeccable diet Gene........how`s your bodyfat......must be very lean huh?

I`m gonna` give those cable squats a shot too......I`ll try anything new for my non-existant quads.

Keep pumping!!

thanks wes-bodyfat is between 5-6%-ive been able to maintain that for like 2 years now

good luck with the squats!

____________

Friday
20 mins of jumprope alternated with prowler pushes
2 mins hard jump rope/30 seconds fast prowler pushes-alternated non stop for 20 mins

sat:
delts arms calves golds new haven

standing side lateral machine
80lbs-4 sets of 12

cable side laterals
50lbs-4 sets of 12

db shrugs
90lbs-4 sets of 20

plate raises superset bent over db laterals
4 sets of: 45lbs x 12 ss 30lbs x 12

vbar pushdowns
50lbs-4 sets of 12

cable preacher curls
50lbs-4 sets of 12

overhead machine extensions
110lbs-4 sets of 12

incline cable curls
50lbs-4 sets of 10

dips
4 sess of 25

vbar chins
slow
4 sets of 7

used my gripper throughout

standing calf raise
375-4 sets of 12

seated calf
plate+25-4 sets of 1 minute

30 mins stairmaster level 9

sat was refeed day

sunday
today
rest day

[NaturalWonder83]

sat
refeed day
5 omega eggs w 1 english muffin and blueberies
basmati rice with chicken and spinnach and cashews and ketchup 1 apple
3 scoop beverly intl mass maker post workout
soba noodles w chicken and spinnach and pistachios and ketchup
3 slices pizza
bunch hershey kisses and candy
small cup of ice cream
greek yogurt w whey and pumpkin seeds and blueberries

sunday
today
2 scoop rxodus whey n berries blend 1.5tbsp mac oil
5 omega eggs w 99g blueberries
8 oz chicken w spinnach 35g pistachios
2 scoop rxodus whey n berries blend handful pumpkin seeds
2 can sardines w tomatoe paste w spinnach w/ fesh squeezed lemon

[NaturalWonder83]

Monday
lower body/cardio

dynamic warmup focusing on hip mobiity-i have super tight hip flexors

dumbell goblet squats
50lbs x 15
70lbs x 15
70lbs x 15
70lbs x 15

overhead walking lunges
40lbs x 25 lunges
40lbs x 25 lunges
40lbs x 25 lunges

romanian deadlifts
185 x 10
195 x 10
195 x 10
195 x 10

trx single leg leg curls
3 sets of 12 per leg

cardio:
2 minutes jumprope alternated with prowler pushes
20 minutes total

core circles on stability ball
3 set of 20
palof press
25lbs
1 set of 30 secs hold per side
1 set of 15 presses per side

5 omega eggs w/ 99g blueberries
2 scoop rxodus whey 1.5 tbsp mac oil
8 oz xtra lean turkey w/ tomatoe paste w/ kale 35g pistachios
3 scoop mass maker 1 scoop muscle provider 1 apple
8 oz xtra lean turkey w/ tomatoe paste w/ kale 30g walnuts
2 can sardines w/ spinnach-fresh squeezed lemon juice tomatoes small handful pumpkin seeds

[NaturalWonder83]

Tuesday
3 mile run outside in the evening

[CalvinH]

Tuesday
3 mile run outside in the evening

Ahem.....

[wes]

Hey Gene,what`s a "goblet squat" 

Keep pumping brother,you`re dedication is inspiring...........most people couldn`t do it,believe me!

[NaturalWonder83]

my computer wasnt working...now it is...the diet was spot on...hit 4 days of cardio, and 4 days of weights these past few weeks.

cal-i keep getting stuck at work-im sorry

wes-a goblet squat is when u hold a dumbell at chest height with both hands and do squats---goblets help with perfect squat form and u are able to go deep and push the knees out at the bottom with your arms to open the hips

[wes]

Thanks Gene,I may give them a shot.................... ..forgot to try the cable squats.....can`t remember shit!!  lol 


5-6 % bodyfat for 2 years is unreal.

Stay focused!!

[NaturalWonder83]

thx Wes!


Sat was arms calves cardio at golds new haven

sunday was a rest day-had cheat foods
monday-rest day-had cheat foods

i like my new split:sunday and monday-rest and refeed days...tuesday-saturday-workouts w/ low cals

tuesday morning
today
chest back abs

chins superset bosu pushups
3 sets of 15 ss 25

incline barbell press superset standig 2 handle cable rows
3 sets of 185 x 8 ss stack x 12

floor dumbell press superset wide pullups
3 sets of 70s x 12 ss 10 wide pullups

pec deck superset back extensions on ball
2 sets of 220 x 10 ss 15

trx hip pikes
2 sets of 12

evening:
3 mile run outside

[NaturalWonder83]

Wed morning
Lower body/core

Dynamic warmup-10 mins

Core:
Stability Ball Leg Curl/Leg Raise
2 sets of 8
Dead Bug against wall
2 sets of 12

Box jumps superset Cable Squats
15 ss 55 x 12
15 ss 65 x 12
15 ss 75 x 12

Bulgarian Split Squat w/ defecit superset Stability Ball Rotations
3 sets of 40lbs x 15 per leg ss 25 rotations per side

Single Leg Romanian Deadlifts
3 sets of 40lbs x 12 per leg

Palof Press
iso-30lbs x 40 secs
30lbs x 15 presses

Incline plank reverse leg extensions
2 sets of 12 per leg

stair calves ascending
16 steps

changed my diet
am eating asparagus with my meals now instead of kale-i really like it

so the diet looks like
5 omega eggs w/ 100g blueberries
post workout-3 scoop mass maker, 1 scoop muscle provider, 1.5tbsp mac oil,cinnomon,1 apple or peach or plum
8 oz chicken w asparagus, 35g pistachios, tomatoes, mustard
8 oz chicken w asparagus, 30g walnuts or pecans, tomatoes, mustard
8 oz wild sockeye salmon, spinnach, tomatoes
6 oz turkey w mixed greens, handful pumpkin seeds, tomatoes, mustard

[NaturalWonder83]

Thursday
Delts/core/calves

trx y flies superset face pulls superset mountain climbers on stability ball
4 sets of 12 ss 4 sets of 35 x 12 ss 4 sets of 20

smith machine shrugs superset bent over laterals superset hanging wipers
3 sets of 315 x 12 ss 3 set of 25 x 12 ss 3 sets of 20

1 arm machine laterals superset landmines
3 sets of 125 x 12 per arm ss 3 sets of 20

standing db press
35 x 10 into 40 x 10 into 45 x10 into 50 x 10 into 55 x 10

seated leg press calf
5 sets of 15

20 min on stairmaster

[NaturalWonder83]

Friday
arms and cardio

warmup:
int/ext rotations-2 x 12
gripper-2 x 20
diamond pushups-2 x 20
band curls-2 x 20

alt dumbell curls superset vbar pushdowns
30 x 10 ss 50 x 12
35 x 10 ss 70 x 12
40 x 10 ss 90 x 12
40 x 10, 30 x 10, 20 x 20 ss 90 x 12

incline hammer curls superset overhead rope
3 sets of:
35 x 8 ss 55 x 10

machine curls superset skullcrushers
3 sets of:
120 x 10 ss 60 x 15

cable wrist curls
4 sets of 20
cable reverse wrist curls
4 sets of 12

cardio:
20 mins of prowler pushes alternated with 1 minute jump rope

[NaturalWonder83]

Saturday-clean refeed day

Sunday morning-legs

dynamic warmup-10 mins

seated calf
45lbs-4 sets of 25

deadlifts
135 x 20
185 x 15
225 x 10
275 x 10
295 x 5

goblet squat
30lbs x 20
50lbs x 15
70lbs x 12
80lbs x 12
90lbs x 10
90lbs x 10

roll into kickup superset bench knee ups
4 set of 15 ss 15

dumbell bulgarian split squats
50lbs
3 sets of: 6, 8, 10 per leg

lying leg curl superset high knee tuck jumps
4 sets of 80lbs x 12 ss 4 sets of 15 jumps

seated calf
90lbs
4 sets of 12