Author Topic: Naturalwonder83 training Log (Read 410442 times)

NaturalWonder83 · « **Reply #75 on:** February 22, 2010, 05:59:13 PM »

Quote from: Purple Aki on February 22, 2010, 09:54:48 AM

Followed the diet for a week now, and so far so good. Been supplementing with flax seed oil and oats as my only carb source pre/post workout only. Have had tons of energy and ran a good 10 miler yesterday.

nice! dont be afraid to have diff fat sources w each meal, i.e. almonds, peanut butter, advocadoe-i only have mac oil cuz it seems to keep my skin clear
also try out having 1 day a week where u go high carb all day w no fat...i only have a cheat meal cuz a full carb day would make me break out
check out the book TNT DIET...its where i got the diet from

monday night
chest calves

hammer strength incline press

2 plate per side x 10
3 plate per side x 6
3 plate+15 per side x 4
3 plate+15 per side x 4...then 2 drop sets

dips
slow
+45lbs
x 12
x12
x12
x12

cable crossover superset pushups, hands on stability ball, feet up on bench
4 sets of 80 x 12 ss 4 x 10 incline ball pushups

seated calf
5 x 12

rotary calf
5 x 15

1 set of 50 pushups

diet today
50g whey tbsp mac oil
6 omega egg w spinnach
8 oz turkey spinnach tbsp mac oil
50g milk egg powder tbsp mac oil
8 oz turkey cup brown rice pasta apple
50g whey 30g waxy maize
8 oz turkey green bean handful walnuts

NaturalWonder83 · « **Reply #76 on:** February 23, 2010, 06:05:51 PM »

rest day

diet today
50g whey tbsp mac oil
6 omega egg w spinnach
8 oz turkey green beans handful walnuts
8 oz turkey green bean tbsp mac oil
50g whey tbsp mac oil
8 oz turkey spinnach tbsp mac oil

chaos · « **Reply #77 on:** February 23, 2010, 08:43:19 PM »

Quote from: NaturalWonder83 on February 23, 2010, 06:05:51 PM

rest day

diet today
50g whey tbsp mac oil
6 omega egg w spinnach
8 oz turkey green beans handful walnuts
8 oz turkey green bean tbsp mac oil
50g whey tbsp mac oil
8 oz turkey spinnach tbsp mac oil

Gene, just wondering why you only post your breakfast, why not post all meals throught the day?

NaturalWonder83 · « **Reply #78 on:** February 24, 2010, 05:41:32 PM »

wed
5:00 am cardio
25 mins
8 intervals of 9.9 mph for 1 min, then 3 mph for 1 min
3 intervals of 10.4 mph for 1 min, then 3 mph for 1 min

diet
cheat day!!!
50g milk egg powder tbsp mac oil
8 oz turkey green bean handful walnuts
8 oz turkey g beans tbsp mac oil
8 oz turkey g beans tbsp mac oil
50g whey tbsp mac oil
7 slices pizza
50g whey tbsp mac oil

Quote from: chaos on February 23, 2010, 08:43:19 PM

Gene, just wondering why you only post your breakfast, why not post all meals throught the day?

thats why this man is my life coach...cuz he tells it like it fucking is

chaos · « **Reply #79 on:** February 24, 2010, 05:50:46 PM »

Quote from: NaturalWonder83 on February 24, 2010, 05:41:32 PM

thats why this man is my life coach...cuz he tells it like it fucking is

You gotta be in single digit bodyfat with a diet like that, geez, I think Haitians are eating more than you.

NaturalWonder83 · « **Reply #80 on:** February 24, 2010, 05:57:30 PM »

Quote from: chaos on February 24, 2010, 05:50:46 PM

You gotta be in single digit bodyfat with a diet like that, geez, I think Haitians are eating more than you.

it seems to be maintaining my weight...right down to the decimal on the scale

im right now below 7% bodyfat...i know i should prob eat more but the way i look at it-im strong in the gym each time, i have energy all day, and im not looking to ever be aprofessional....

NaturalWonder83 · « **Reply #81 on:** February 25, 2010, 06:28:06 PM »

thursday
full body

warm up: squats x 20 reps/planks x 30 secs/pushups x 20 reps/v ups x 20 reps...repeated for 4 circuits, no rest in between

circuit#1
kettlebell suitcase squats/kettlebell walking lunges/burpees into pullup onto monkey bars/monkey bars/straight leg situps
130lbs x 15/30 steps with 40lb kettlebells/12 burpee pullups/down n back on monkey bars/15 straight leg sit ups

^^^^^^^^^^^^^^^^^^^^^repeat 3 more times...no rest in between exercises, 30 secs rest in between circuits

circuit#2
incline dumbell press/rope chops/rope slams/trx rows/trx jack knife/trx mountain climbers/trx plank
65 x 20/30 secs chops/30 secs slams/12 trx rows/15 trx jacks/15 trx climbers/30 secs trx plank

^^^^^^^^^^^^^^^^^^^^^^^^^repeat 3 more times...no rest in between exercises, 30 secs rest in between circuits

burpee into barbell clean and press
95lbs x 15

diet
50g milk egg [powder, 1 apple
30g waxy maize 50g whey
8 oz turkey green bean tbsp mac oil
same^
same^
50g whey tbsp mac oil
6 omega egg w spinnach

NaturalWonder83 · « **Reply #82 on:** February 26, 2010, 03:56:13 AM »

snowed in!!!!!!!

5:30 am
so i did a plyometric cardio and ab routine

diet today:
50g whey tbsp mac oil
6 omega egg w spinnach
8 oz turkey green beans handful walnuts
8 oz turkey green bean tbsp mac oil
8 oz salmon w spinnach tomatoes and red onion
50g whey 2tbsp nat pb

Purple Aki · « **Reply #83 on:** February 26, 2010, 07:23:07 AM »

Quote from: NaturalWonder83 on February 22, 2010, 05:59:13 PM

nice! dont be afraid to have diff fat sources w each meal, i.e. almonds, peanut butter, advocadoe-i only have mac oil cuz it seems to keep my skin clear
also try out having 1 day a week where u go high carb all day w no fat...i only have a cheat meal cuz a full carb day would make me break out
check out the book TNT DIET...its where i got the diet from

Cheers. Just found a ton of stuff about it on the Menshealth forum - they have a whole sub forum on it .

NaturalWonder83 · « **Reply #84 on:** February 26, 2010, 07:44:47 AM »

Quote from: Purple Aki on February 26, 2010, 07:23:07 AM

Cheers. Just found a ton of stuff about it on the Menshealth forum - they have a whole sub forum on it .

they do??? do u have a link?!

Purple Aki · « **Reply #85 on:** February 26, 2010, 07:59:04 AM »

http://forums.menshealth.com/eve/forums/a/frm/f/1991017124

NaturalWonder83 · « **Reply #86 on:** February 26, 2010, 05:45:01 PM »

Quote from: Purple Aki on February 26, 2010, 07:59:04 AM

http://forums.menshealth.com/eve/forums/a/frm/f/1991017124

thanks!

NaturalWonder83 · « **Reply #87 on:** February 27, 2010, 05:37:23 PM »

sat
5:30 am
jogging at the track...35 minutes

diet today
6 omega eggs w spinnach
50g whey tbsp mac oil
6 omega eggs w spinnach
8 oz turkey green bean tbsp mac oil
8 oz turkey green bean tbsp mac oil
50g milk egg powder 2tbsp nat pb

NaturalWonder83 · « **Reply #88 on:** February 28, 2010, 06:17:48 AM »

sunday
7 am
cardio and abs

25 minutes hiit on treadmill

abs:
bench knee ups x 25 reps
bicycles, no hands support x 25 reps
open hands frog crunch x 25 reps
pulse ups x 25 reps
straight leg into v ups x 25 reps
pause scissors x 25 reps
open leg toe touches x 25 reps
oblique crunches x 25 reps
hip rock and raise x 25 reps
single leg climbs x 25 reps per leg
russian twist x 40 reps

NaturalWonder83 · « **Reply #89 on:** February 28, 2010, 06:46:23 PM »

diet today

50g whey tbsp mac oil
6 extra lg omgea eggs w spinnach
8 oz turkey green bean tbsp mac
8 oz turkey green bean tbsp mac
8 oz turkey green bean handful almonds
50g milk egg powder 2tbsp nat pb

i took fri sat and sun off from weights...body feels rested and i look 4ward to lifting tommorow...i think i was a bit over trained last week

Quote from: NaturalWonder83 on February 28, 2010, 06:17:48 AM

sunday
7 am
cardio and abs

25 minutes hiit on treadmill

abs:
bench knee ups x 25 reps
bicycles, no hands support x 25 reps
open hands frog crunch x 25 reps
pulse ups x 25 reps
straight leg into v ups x 25 reps
pause scissors x 25 reps
open leg toe touches x 25 reps
oblique crunches x 25 reps
hip rock and raise x 25 reps
single leg climbs x 25 reps per leg
russian twist x 40 reps

NaturalWonder83 · « **Reply #90 on:** March 01, 2010, 04:04:37 AM »

monday
5:15 am
cardio
35 mins on treadmill...12 incline, 3.5 mph

back bis later today

NaturalWonder83 · « **Reply #91 on:** March 01, 2010, 04:21:11 PM »

back and bis

wide pullups
4 sets of 10

rack deads
135 x 10
225 x 10
315 x 8
385 x 8
405 x 10

pulldowns w bicycle handle
130 x 10
160 x 10
150 x 10
150 x 10

chest supported tbar rows
3 plates x 8
3 plates x 8
3 plates x 8

behind the back lat pulldown
140 x 10
150 x 10
150 x 10

bis:
incline dumbell curls, arms outward
45 x 5
45 x 4
45 x 4

cable curls
150 x 12
180 x 8
200 x 8...then 3 drop sets

forearms
single arms wrist curls...4 x 12 per hand

reverse cable curls...4 x 10...triple drop set on last set

diet today
50g whey tbsp mac oil
6 jumbo omega egg w spinnach
8 oz turkey green bean tbsp mac oil
8 oz turkey spinnach tbsp mac oil
8 oz turkey, cup brown rice pasta, 1 apple
50g whey 30g waxy maize
6 omega egg w spinnach and tomatoes
50g milk egg powder 2 tbsp nat pb

NaturalWonder83 · « **Reply #92 on:** March 02, 2010, 04:41:42 PM »

tuesday
chest delts tris

side laterals -palms outward
25 x 12
25 x 12
25 x 12

incline smith machine press
135 x 10
185 x 10
225 x 10
275 x 6

standing 1 arm shoulder press
50 x 8
60 x 8
75 x 6 drop to 40 x 8 drop to 30 x 10

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

rope face pull superset trx incline shoulder press superset tripod pushups(1 foot on bosu, 1 foot in air, 1 hand on med ball, 1 hand on bench)
50 x 12/12 per side/10 tripod per side
80 x 12/12 per side/10 tripod per side

trx atomic pushups
15
15

tris:
overhead rope ext
60 x 10
80 x 8
90 x 8

trx tricep ext superset incline bench kickbacks
10 trx ss 20 x 15
10 trx ss 25 x 15

diet
50g milk egg whey powder 2tbsp nat pb
8 oz turkey green bean tbsp mac
8 oz turk green bean tbsp mac
8 oz turk 1.5 cup brown rice pasta 2 plums
50g whey 30g waxy
6 omega egg w spinnach

NaturalWonder83 · « **Reply #93 on:** March 03, 2010, 06:11:25 PM »

wed
5:05 am
25 mins hiit on tread

diet
50g milk egg powder tbsp mac
8 oz turkey green bean tbsp mac oil
same
same
same
50g whey tbsp mac oil
6 omega egg w spinnach

MJK · « **Reply #94 on:** March 03, 2010, 06:40:40 PM »

Quote from: NaturalWonder83 on March 03, 2010, 06:11:25 PM

wed
5:05 am
25 mins hiit on tread

diet
50g milk egg powder tbsp mac
8 oz turkey green bean tbsp mac oil
same
same
same
50g whey tbsp mac oil
6 omega egg w spinnach

5:05 a.m. haven't seen that time of day in forever, yuck.

NaturalWonder83 · « **Reply #95 on:** March 03, 2010, 07:05:06 PM »

Quote from: MJK on March 03, 2010, 06:40:40 PM

5:05 a.m. haven't seen that time of day in forever, yuck.

I USED TO HATE GETTING UP EARLY
now i love it and am up by 4 45 am during the week

NaturalWonder83 · « **Reply #96 on:** March 04, 2010, 04:17:58 AM »

6 am
thought i was going to a training workshop-it ended up being an hour cardio/strength/agility workout

legs and calves and core tonight

went and bought some under armour shirts yesterday
i wore the heat gear tshirt this morning and the gym was very hot but i stayed cool and very comfortable
also bought the nike free 7.0...felt great training in them

NaturalWonder83 · « **Reply #97 on:** March 04, 2010, 05:40:08 PM »

legs and core

smith machine close stance squats-pause at bottom of each rep
135 x 10
185 x 10
195 x 8
225 x 6
225 x 6

stiff leg deads
135 x 15
185 x 15
225 x 15
275 x 15
275 x 15

bulgarian split squats w/ 1 foot on bench behind
+50lbs per hand x 8 per leg
+50lbs per hand x 8 per leg
+50lbs per hand x 8 per leg

seated leg curls
150 x 10
170 x 10
200 x 8
200 x 8...drop to 140 x 8...drop to 100 x 8

adductor machine
170 x 12
190 x 12
220 x 12
260 x 12
260 x 12

abductor machine
170 x 12
190 x 12
220 x 12
260 x 12
260 x 12

trx hip glute bridge superset single leg wall sits
10 trx ss 1.5 mins...10 secs per leg
10 trx ss 1.5 mins...10 secs per leg
10 trx ss 1.5 mins...10 secs per leg

core
hanging wipers ss med ball slams ss trx jacknives
3 sets of 15 per side/30 secs/15 trx jacks

diet
6 omega egg w green bean
6 omega egg w green bean
50g milk egg powder tbsp mac oil
8 oz turkey 1 cup brown rice pasta 2 kiwi 1 apple
50g whey 30g waxy maize
8 oz turkey w spinnach
50g whey tbsp mac oil

NaturalWonder83 · « **Reply #98 on:** March 05, 2010, 04:01:27 PM »

fri
5 am
35 mins on tread-11 incline, 3.7 mph

diet
50g whey tbsp mac oil
8 oz turkey green bean tbsp mac oil
same
same
50g milk egg powder tbsp mac oil
6 omega egg w spinnach

NaturalWonder83 · « **Reply #99 on:** March 07, 2010, 06:16:24 AM »

yesterday
Sat
cheat day-no exercise-just rest

egg white omlette w/ 1 cup oats
5 oz turkey 1 cup brown rice pasta
pumpkin pie protein powder pudding...1/4 cup pumpkin, 50g milk whey egg powder, spices
some bread, then 4 pieces pizza
ihop blueberry pancakes w egg white omlette
5 pieces pizza
mashed potatoes, baked beans and turkey kilbasa, broccoli, 5 peanut butter chocolate cupcakes
50g whey tbsp mac oil