Naturalwonder83 training Log

[NaturalWonder83]

wed-off

thursday
shoulders arms

face pulls superset rear shrugs
4 x 12 ss 4 x 12

lumberjack press superset db shrugs superset bench knee ups
3 x 12, 15, 20 ss 3 x 12 ss 3 x 25

cable laterals superset dumbell laterals superset ball pikes
3 x 12 ss 3 x 15 ss 3 x 15

chins superset diamond pushups feet on ball
3 x 10 ss 3 x 25

rope pushdowns superset incline hammer curls
3 x 15 ss 3 x 6, 8, 10

dips superset barbell curls
5 x 15 ss 5 x 8

[Meso_z]

Youre consistent. cool.

Do you ever feel like not working out or run down..or youre always amped up before a workout?

[NaturalWonder83]

meso-thx-im usually looking 4ward to my workout-but sometimes im too tired in the morn so ill workout later in the day-i rarely have a bad workout

fri
legs

10 min dynamic warm up

dead bug with wall push superset ball ham curl w/ balance hold superset ball rotations
3 x 30 secs ss 3 x 8 per leg ss 3 x 30


cable squats superset trap bar deadlifts
50 x 15 ss 225 x 15
70 x 15 ss 225 x 15
100 x 15, rest 10 secs then 100 x 15 ss 225 x 15 rest 10 secs, then 225 x 15

barbell glute bridges superset reverse single leg squat w/ wall slide
235 x 12 ss 20 perleg
235 x 12 ss 20 per leg
235 x 12 ss 20 per leg

box jumps superset single leg ham curl on ball
2 x 20 ss 2 x 20 per leg

hanging wipers
3 x 30

saturday
chest back

pushups superset pullups
1 pushup into 1 pullup
2 pushups ito 2 pullups
etc
up to 10 pushups into 10 pulups

hamer strength press superset tbar rows
3 set of 2 plates per side x 10 ss 3 sets of 3 plates x 8, 4 plates x 8, 5 plates x 6

incline dumbell press superset bent over 2 dumbell rows
3 sets of 70lbs x15 ss 3 sets of 55lbs x 10

seated calf ss single leg calf
4 sets of 12 ss 4 sets of 25

lying supermanw/ scap retraction superset dive bomber pushups-10 ss 10
superman ss scorpion pushups-10 ss 10
superman ss spiderman pushups-10 ss 10
superman ss band pull apart pushups-10 ss 10

palof press iso hold
35lbs-2 sets of 30 scs per side

low cardio this week
wil hit 4 days next week

[NaturalWonder83]

monday


face pulls
5 sets heavy

smith machine behind back shrugs
135 x 12
225 x 12
275 x 12
275 x 12
275 x 12

lumberjack press superset db shrugs
plate x 10 per arm ss 80 x 20
plate+25 x 8 per arm ss 100 x 20
plate+35 x 6 per arm ss 120 x 20

lateral raise supeset chins superset diamond pushups
5 sets of 20 x 12 ss 5 sets of 5 ss 5 sets of 15
did all sets back to back no stopping

overhead db extension ss db curls
65 x 12 ss 35 x 6
75 x 12 ss 35 x 8
85 x 12 ss 35 x 10 drop to 20 x 20

cable incline curls superset skullcrushers
4 sets of 35 x 10 ss 4 sets of 70 x 12

cable wrist curls
3 x 12
cable reverse wrist curls
3 x 20

30 min stairmastr level 12

few hours later-light jog for half hour outside

[NaturalWonder83]

tuesday morning
lower body

10 min dy warm up

smith machine front squats
135 x 15
185 x 10
195 x 8
195 x 5

ball hip pikes
3 x 20

single leg dumbell romanian deads
50lbs-3 x 10 per leg

superset with

single leg ball leg curls
3 x 20 per leg

stair calves
1st step 1 raise...up to 12 steps 12 raises

trx pistol squats
3 x 15 per leg

superset with

power ups on bench
3 x 25 per leg

hanging reverse crunch
2 x 10

hanging wipers
2 x 30

wall sits
3 sets of 2 mins

tuesday evening
3 mile run outside

[NaturalWonder83]

wed-off
cheat meals

thursday
chins superset trx atomic pushups
12 ss 30
12 ss 20
12 ss 15
12 ss 10

strict pulldowns superset med ball pushups
90 x 12 ss 15
120 x 10 ss 15
130 x 8 ss 15

incline dumbell press superset pendalay rows
95 x 3 ss 115 x 8
95 x 3 ss 115 x 8
95 x 3 ss 115 x 8
95 x 3 ss 115 x 8
95 x 3 ss 115 x 8
95 x 3 ss 115 x 8

cable chest press superset 1 arm db rows
40 x 10 ss 80 x 10
40 x 10 ss 80 x 10
40 x 10 ss 80 x 10

pec deck superset dive bomber pushups superset ab wheel
290 x 10 ss 15 ss 15
290 x 10 ss 15 ss 15

10 rounds of 25 rope slams

[NaturalWonder83]

Friday

10 min dynamic warmup

stability ball leg curls superset stability ball stir the pot
4 x 20 ss 4 x 20

zercher squats superset dead bug w/ wall push
4 sets of 95 x 12 ss 4 sets of 30 secs
1st time trying zerchers...really liked them

stiff leg deadlifts
4 sets of 185 x 10

bulgarian split squat w/ dumbell in goblet position superset hip pikes on stability ball
60 x 10 per leg ss 15
70 x 10 per leg ss 15
80 x 7 per leg ss 15

stability ball bridges superset stability ball single leg curl w/ balance hold
2 sets of 12 ss 2 sets of 6 per leg

20 min intervals on stairmaster

[NaturalWonder83]

sat-rest day
sunday-rest day had a small cheat meal
monday-no time for the gym but i had some cheat foods

tuesday
chest/back/shoulders

trx t flies superset chins superset med ball pushups
3 sets of 12 ss 3 sets of 15 ss 3 sets of 20

leg press calves
5 sets of 15

lumberjack press superset seated cable rows
plate x 10 ss 130 x 8
plate+25 x 8 ss 150 x 8
2 plates x 6 ss 170 x 8
2 plates x 5 ss 190 x 8

incline dumbell press superset barbell rows
100 x 6 ss 135 x 10
100 x 6 s 135 x 10

1 arm dumbell floor press w/ serratus punch superset hammer chins superset ab wheel rollouts
60 x 10 ss 10 ss 15
70 x 10 ss 10 ss 15

30 min stairmaster level 11

[NaturalWonder83]

Wed
10 min dynamic warm up

stability ball leg curl balance hold superset stability ball stir the pot
3 x 1 min ss 3 x 30

front squats
8 sets of 135 x 6

dumbell step ups
55 x 12 per leg
65 x 12 per leg
70 x 12 per leg

stiff leg deads superset single leg hip thrusts between 2 benches
4 sets of 195 x 15 ss 4 sets of 12 per leg

20 min stairmaster level 12
last min was level 20

[NaturalWonder83]

Thursday

diamond pushups on med ball superset weighted chins
5 sets of 10 ss 5 sets of 5 w/ 25lbs

rope pushdows superset dumbell curls
50 x 12 ss 30 x 10
70 x 12 ss 40 x 10
90 x 12 ss 45 x 10
90 x 12 drop to 40 x 15 ss 45 x 10 drop to 20 x 12

overhead dumbell ext superset incline hammer curls
80 x 10 ss 35 x 8
80 x 12 ss 35 x 8
80 x 15 ss 35 x 8

skullcrushers supeset trx bridge position bicep curls
80 x 12 ss 8
80 x 10 ss 8
80 x 8 ss 8

gripper superset hanging wipers superset bench knee ups
3 sets of 30 per hand ss 30 ss 30

cardio:
20 mins battling ropes

[NaturalWonder83]

friday
10 min dynamic warmup

dead bug with wall push
3 sets of 30 secs

front squats
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5
supersetted with
single leg hamstring curls on ball
8 sets of 12 per leg

bulgarian split squats
55 x 12 per leg
55 x 12 per leg
55 x 12 per leg
55 x 12 per leg
55 x 12 per leg

dumbell stff leg deads
70 x 10
70 x 10
70 x 10
70 x 10
70 x 10

20 mins battling ropes


monday
pullups superset pushups
6 sets of 12 ss 6 sets of 30

trx inverted row superset trx atomic pushups
4 sets of 10 ss 4 set of 15

incline barbell press
185 x 10
195 x 8
195 x 8

1 arm db rows
70 x 12
80 x 12
85 x 12

flat dumbell press
90 x 10
90 x 10

20 min on treadmill-15 incline, 3.5 mph

[NaturalWonder83]

tuesday

lower body

10 min dynamic warmup

front squats
175 x 4
175 x 4
175 x 4
175 x 4
175 x 4
175 x 4

dumbell step ups
70 x 12 per leg
70 x 12 per leg

ab wheel rolls
2 sets of 25

trap bar deadlifts
295 x 12
295 x 12

hanging wipers superset glute bridges against bench
30 ss 15
30 ss 15

before bed:7 mile run outside

[NaturalWonder83]

wednesday

trx y flies superset face pulls
12 ss 35 x 12
12 ss 45 x 12
12 ss 55 x 10

smith machine shrugs superset dumbell crucifix hold
225 x 12 ss 30 x 30 secs
295 x 12 ss 30 x 30 secs
315 x 12 ss 30 x 30 secs
315 x 12 ss 30 x 30 secs

bench knee ups
3 sets of 50

trx handstand pushups
3 sets of 10

dips superset rope pushdowns
5 sets of 15 ss 5 sets of 40lbs x 12

[NaturalWonder83]

thursday

hammer chins
7 sets of 12

bent over barbell rows
135 x 10
185 x 8
185 x 8
185 x 8
185 x 8

1 arm dumbell rows
80 x 15
80 x 15
80 x 15
80 x 15

dumbell pullovers superset chins
90 x 12 ss 10
90 x 12 ss 10
90 x 12 ss 10
90 x 12 ss 10

hammer curls
30 x 10
35 x 8
40 x 6
drop to 30 x 12
drop to 20 x 5

30 min stairmaster level 12

cheat day

[NaturalWonder83]

friday

dumbell goblet squat
100 x 15
105 x 15
110 x 12
115 x 12
120 x 12
125 x 10
130 x 10
130 x 10
130 x 10

ascending stair calves
13 sets

dumbell walking lunges
30s x 30
40s x 30
50s x 30
50s x 30
50s x 30

single leg dumbell romanian deadlift
50 x 10 per leg
50 x 10 per leg
50 x 10 per leg
50 x 10 per leg

ab wheel rollouts
4 sets of 25

box jumps superset wall sits
4 set of 12 ss 4 sets of 1 min

trx hamstring curls
4 sets of 15

30 min stairmaster level 11

[NaturalWonder83]

saturday

chest

trx scorpion pushups
2 sets of 45 seconds

incline barbell press
135 x 10
185 x 10
195 x 8
205 x 6
205 x 6

cable chest press
50 x 12
70 x 12
90 x 12
90 x 12

pec deck superset pushups
2 sets of 10 ss 2 sets of 25

med ball russ twists
4 sets of 40 seconds

20 min battling ropes

[NaturalWonder83]

mon

10 min dynmaic warmup

front squats
135 x 8
145 x 8
155 x 8
165 x 8
175 x 8
185 x 8
185 x 8
185 x 8

single leg ham curl on stability ball superset stability ball stir the pot
4 sets of 15 per leg ss 4 sets of 30 seconds

bulgarian split squats
50lbs per hand-4 sets of 20 per leg

barbell glute bridges
315 x 10
315 x 10
315 x 10

stiff leg deads
195 x 10
195 x 10
195 x 10

20 min stairmaster level 9

[NaturalWonder83]

tuesday
did a chest back workout which was lousy

wed
did back over
hammer chins
5 sets of 10

1 arm dumbell rows
90lbs
5 sets of 8

bent barbell rows
185
5 sets of 8

standing cable row
stack
4 sets of 12

chins
4 sets of 8

pullovers
90lbs
3 set of 12

stability ball stir the pot
3 sets of 20

[NaturalWonder83]

thursday evening
shoulders w/ CalvinH

hammer strength press
plate per side x 30
plate+25 per side x 12
2 plate per side x 10
2 plate+25 per side x 5
2 plate+25 per side x 5
2 plate+25 per side x 5

hammer strength shrugs
2 plate per side x 12
3 plate per side x 12
4 plate per side x 8
4 plate per side x 8

side raises
22.5lbs-4 sets of 12

lumberjack press
plate x 12 per arm
plate+25-3 sets of 5 per arm

face pulls
3 sets of 12

seated calf
5 sets of 12

stairmaster-20 mins intervals

[NaturalWonder83]

friday
10 min dynamic warmup

stability ball leg curl balance hold superset dead bug w/ wall push
2 set 1 min ss 2 set 30 secs

smith machine front squats
205 x 5
205 x 5
205 x 5
135 x 20

trx jump squats superset trx leg curls
4 sets of 20 ss 4 sets of 20

single leg dumbell romanian deadlift
60lbs-4 sets of 8 per leg

single leg hip thrust in between 2 benches
4 sets of 12 per leg

overhead walking lunges
65lbs-4 sets of 20 lunges

20 mins intervals on stairmaster

[NaturalWonder83]

Sat

rope pushdowns
5 sets of 12

diamond pushups on med ball
4 sets of 25

trx bridge curls
4 sets of 12

chins
5 sets of 10

overhead rope extensions superset incline hammer curls
60 x 12 ss 30 x 10
90 x 12 ss 30 x 8
120 x 10 ss 30 x 6

seated barbell curls
40 x 10
60 x 10
70 x 8
70 x 8
70 x 8
50 x 20

dumbell skullcrushers
30lbs-4 sets of 10

cable wrist curls
3 sets of 15

cable revers curls
3 sets of 10

30 min stairmaster level 12

[NaturalWonder83]

mon

pulldowns
5 sets of 20, 15, 12, 10, 8

1 arm dumbell rows
90lbs
5 sets of 10

hammer strength 1 arm row
3 plates+25 per arm x 10
3 plates+35 per arm x 8
4 plates per arm x 6
4 plates per arm x 6

chest supported tbar row
2 plates+25
4 sets of 10, 8, 6, 5

sternum chins superset ball hip pikes
4 sets of 10 ss 4 sets of 12

[newmom]

 

[NaturalWonder83]

tuesday

side dumbell lateral(palms facing away) superset TRX I raise
20 x 12 ss 12
25 x 12 ss 12
30 x 12 ss 12
30 x 12 ss 12

handstand pushups on wall superset smith machine shrugs
10 ss 225 x 12
10 ss 295 x 12
10 ss 315 x 10
10 ss 315 x 10

trx atomic pushups superset face pulls
12 ss 40 x 12
12 ss 40 x 12
12 ss 40 x 12
12 ss 40 x 12
12 ss 40 x 12

incline dumbell press superse rear delt flies
85 x 12 ss 15 x 15
85 x 12 ss 20 x 15
85 x 12 ss 25 x 15
85 x 12 ss 25 x 15

cable chest press superset cable crossovers
35 x 12 ss 40 x 12
35 x 12 ss 40 x 12
35 x 12 ss 40 x 12
35 x 12(single arm) ss 40 x 12

ab wheel rollouts
2 sets of 20

dumbell 6 way raise
10lbs-2 sets of 6

[NaturalWonder83]

thursday

hopefully will get to do cardio on friday, sat, sunday this week...not happy with the diet this week-had a cheat meal on monday-sushi, pizza, and some candy after my workout... tuesday, pizza after my workout...and blueberry pancakes with a caesar salad wrap w/ potato salad for dinner last night on wed.

great pumps all week from the extra carbs though

today-thursday-no cheat meals

rope pushdowns superset dumbell kickbacks superset bench knee ups
5 sets of 12 ss 5 sets of 15 ss 5 sets of 20

trx bridge curls superset chins superset trx fallouts
5 sets of 12 ss 5 sets of 5 ss 5 sets of 15

overhead rope extensions superset incline hammer curls superset plate rotations
4 sets of 12, 15, 20, 25 ss 4 sets of 10 ss 4 sets of 30 secs

hammer curls face down on incline bench superset dips superset dumbell curls
4 sets of 10 ss 4 sets of 12 ss 4 sets of 8

gripper work
3 x 30 secs
cable wrist curls
3 sets of 15
superset
cable reverse wrist curls
3 sets of 15