Naturalwonder83 training Log

[NaturalWonder83]

sunday morning i did  strength agility/stretching work for about and hour and half

diet today
12 egg whites w 3/4 cup oatmeal
60g whey w 1 apple
8 oz turkey green bean tbsp mac oil
8 oz turkey green bean tbsp mac oil
8 oz salmon w spinnach, 7 brazil nuts
6 omega eggs w spinnach

[NaturalWonder83]

monday
7 am
25 mins hiit

gonna workout later in afternoon i think

[NaturalWonder83]

monday
7 am
25 mins hiit

gonna workout later in afternoon i think

monday afternoon-full body

warm up:
trx single leg squat/trx rows/super plank pushup combo
12 per leg/12/12
repeat 2 more times

circuit#1
spiderman walks w superband around waist/burpees w superband around waist/plyo pushups on med ball/seated med ball slams
15 / 15/ 12/ 12 per side
*********REPEAT 3 MORE TIMES...30 SECS REST IN BETWEEN CIRCUITS...NO REST IN BETWEEN EXERCISES

circuit#2
single arm dumbell snatches...1 ascending set...1 minute time limit
2 reps per arm, no rest in between arms
40 x 4...go right to 50 x 4...go right to 60 x 4...go right to 70 x 4
****REPEAT 1 MORE TIME

circuit#3
pullups/dips/giant rope jumping jack/giant rope chops/rolling plank on med ball
12/12/30 secs/30 secs/15
********REPEAT 2 MORE TIMES

DIET
50g milk egg whey powder tbsp mac oil
6 omega egg w 5 egg whites spinnach
8 oz turkey spinnach handful of hazlenuts and walnuts
8 oz turkey 1 cup brown rice pasta w blueberries
50g whey 30g waxy maize
8 oz salmon w green bean handful brazil nuts
50g whey 2tbsp almond butter

[NaturalWonder83]

tuesday
5:30 am
40 minute jog on the local track

diet:
6 omega eggs w 5 whites w spinnach
8 oz turkey green beans handful brazil nuts
8 oz turkey green beans handful hazlenuts
8 oz turkey green beans handful walnuts
50g whey tbsp mac oil
8 oz salmon w broccoli, handful pumpkin seeds
50g milk egg whey powder 2tbsp almond butter

[NaturalWonder83]

wednesday
5 am
25 mins hiit

wednesday pm
1 hour of trx total body training

diet
50g whey tbsp mac oil
6 omega eggs w spinnach
8 oz turkey green beans 9 brazil nuts
8 oz turkey green beans handful walnuts
8 oz salmon green beans handful pumpkin seeds
50g milk egg whey powder, 3/4 cup oats w berries
50g whey w 1 apple post workout
2 cans sardines w green beans 2tbsp almond butter

thursday
rest day
6 omega egg w 5 whites w spinnach
8 oz turkey green beans 9 brazil nuts
8 oz turkey green beans handful pumpkin seeds
50g whey tbsp mac oil
8 oz salmon spinnach tomatoes handful walnuts
50g milk egg whey powder 2tbsp lamond butter

[NaturalWonder83]

friday
5 am-25 mins hiit cardio on treadmill

friday afternoon

upper body

standing strict military press
135 x 4
135 x 4
135 x 4

incline barbell press
225 x 6
235 x 5
235 x 5

wide pullups x 15 reps
hammer chins x 15 reps
narrow grip pullups x 15 reps

standing dumbell curls strict
30 x 10
35 x 10
35 x 10
superset
dumbell skullcrushers
30 x 12
30 x 12
30 x 12

decline bench dumbell hammer curls
35 x 10
40 x 10
40 x 10

good workout
1st time just trying upper body

gonna do this same workout on monday w diff exercises

lower body is tommorow

diet today
6 omega egg w spinnach
8 oz turk green bean 9 brazil nuts
8 oz turk g beans handful pumpkin seeds
8 oz turk g beans handful hazlenuts
50 milk egg whey powder 3/4 cup oats w berries
50g whey 30g waxy maize
8 oz salmon green beans 2tbsp almond butter

[Purple Aki]

NW83, this TNT diet seems to going rather well. I think I might be attaining "epic leans" by about the end of april/begininng of May.

I don't know if you've done these before, but they are an awesome addition to an all body workout (A bit of a gay name, though.):

[NaturalWonder83]

cool-im glad to hear the diet is going well for u purple
 thanks 4 the vid too

Saturday
I did legs

dumbell step ups
50s in each hand x 10 per leg
60s in each hand x 10 per leg
65s in each hand x 10 per leg
75s in each hand x 10 per leg
75s in each hand x 10 per leg

barbell stiff leg deads
135 x 12
185 x 12
225 x 12
295 x 12
315 x 12
315 x 12

single leg press
2 plates per side x 12 per leg
2pps x 15 per leg
2pps x 20 per leg
2pps x 25 per leg

trx hamstring curl superset trx glute ham bridges
3 sets of 15 ss 15

single leg reverse plank leg extension
2 sets of 12 per leg

sunday morning 6 am...30 min jog outside

monday morning 6 am
25 mins plyo cardio workout

Monday
chest back
flat db press
90 x 8
95 x 6
95 x 6

pulldowns
160 x 10
180 x 10
180 x 10

high incline db press
90 x 6
95 x 6
95 x 6

1 arm db rows
100 x 12 per arm
100 x 12 per arm

db pullovers superset low rope cable rows
95 x 12 ss stack x 15
95 x 12 ss stack x 15

pushups w hands on stabilty ball, feet on bench superset pec deck
3 sets of 20 ss 220 x 10

tuesday
6 am
30 min jog outside

wed
today
full body trx training

diet was same all the days
sat was a high carb day w some pizza for dinner

[NaturalWonder83]

thursday
6 am
25 mins hiit on treadmill

50g whey tbsp mac oil
6 omega egg w spinnach
8 oz turkey green beans 7 brazil nuts
8 oz turkey green beans handful hazlenuts
8 oz salmon w spinnach handful pumpkin seeds
50g milk egg whey 2tbsp nat pb

[NaturalWonder83]

friday
full body

burpee into 50lb sandbag toss/dips/cross arm chin ups
15 burpee bag tosses/12 dips/12 cross arm chins
20 burpee bag tosses/12 dips/12 cross arm chins
25 burpee bag tosses/12 dips/12 cross arm chins

kettlebell squat clean squat combo/dumbell renegade rows/lying supermans w retraction/plank
60lb x 10/35lbs x 8 per side/15 supermans/30 secs plank
****repeat 2 more times^^^^

weighted sled pushes/30lb med ball slam, burpee, high lateral jump, 30lbs med ball wall slam/burpee, repeat combo/sprint
230lbs x 2 laps/slam burpee jump sequence x 10 per side/sprint
230lbs x 4 laps/slam burpee jump sequence x 10 per side/sprint
230lbs x 6 laps/slam burpee jump sequwnce x 10 per side/sprint

diet
40g milk egg whey, cup blueberries, 1/2 cup oats
train
10 oz turkey cup brown rice pasta
10 oz turk green bean 7 brazil nuts
50g whey tbsp mac oil
6 omega egg 5 whites w spinnach
8 oz salmon handful pumpkin seeds broccoli
40g milk egg whey 2tbsp nat pb

[NaturalWonder83]

sat
7 am
30 min hard run through the streets

afternoon
delts arms

standing 1 arm dumbell press
50 x 12 per arm
50 x 12 per arm
50 x 12 per arm
50 x 12 per arm

standing strict military press
135 x 5
135 x 5
135 x 5
135 x 3

side lateral raises superset rope face pulls
30 x 12 ss 50 x 12
30 x 12 ss 70 x 12
30 x 12 ss 70 x 12

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

preacher curls superset dumbell skullcrushers
75 x 10 ss 30 x 10
85 x 10 ss 35 x 8
85 x 10 ss 35 x 8
85 x 10 ss 35 x 6

rope pushdowns superset 1 arm cable curls
80 x 12 ss 30 x12
100 x 12 ss 30 x 12
100 x 12 ss 30 x 12

reverse barbell curls
3 x 10

cable wrist curls
3 x 12

Sunday
legs abs

lower back felt tweeked-slept on it the wrong way so i went light just to be safe-still had a good workout
front barbell squats-non locking
95 x 25
95 x 25
95 x 25
95 x 25

glute ham raises
bodyweight
4 sets of 12

walking dumbell lunges
+30lbs per hand
30 steps
30 steps
30 steps
30 steps

seated hamstring curls
100 x 15
100 x 20
100 x 25
100 x 25

bench knee ups
3 x 15

overhead med ball choppers
3 x 15

hanging wipers
3 x 15

same diet as usual

[NaturalWonder83]

took today off to rest

60g milk egg whey powder tbsp mac oil
8 oz turk green bean 7 brazil nuts
8 oz turk green bean handful hazlenuts
6 omega egg w spinnach
60g whey tbsp mac oil
2 can sardines handful pumpkin seeds green beans

[NaturalWonder83]

Tuesday
Full body

inverted rows/ladder drills/trx rollouts/bosu ball explosive triple tap pushups
20 inverted rows/ 1 minute on ladder/15 trx rollouts /10 bosus
^^^^^^^^^^^^repeat 3 more times

70lb kettlebell squat and cleans/ 70lb kettlebell figure 8s/ burpee super plank combo/ swiss ball jacknives
10 kettlebell squat&cleans/ 1 minute figure 8s/ 15 super plank burpee/ 25 jacks
^^^^^^^^^^^^^^^^^^repeat 3 more times

trx explosive sprinter squats w/ jump/ trx pendulums
15 per leg exp trx spreinter squats/ 15 trx pendulums
^^^^^^^repeat 3 more times

same diet as usual

Wednesday
today
5 am 30 minute run outside

evening
1 hour of trx training

cardio tommorow morning
upper body on friday

[NaturalWonder83]

wednesday
6am 35 minute hard run through streets

evening-1 hour trx training
same diet

thursday
6 am
25 mins hiit on treadmill
same diet
friday
today
chest and back

rack deads...pins below knees
135 x 10
225 x 10
315 x 10
405 x 10
425 x 8

flat dumbell press
70 x 10
80 x 10
95 x 10
95 x 8

1 arm dumbell rows
105 x 10
105 x 10

hammer strength incline press
2 plate+25 per side x 10
2 plate +35 per side x 8
2 plate +35 per side x 8

underhand chins weighted superset rope face pulls
+25lbs x 10 ss 70 x 12
+25lbs x 10 ss 90 x 12
+25lbs x 10 ss 90 x 12

stabilty ball back extensions superset bosu ball pushups
2 x 20 ss 2 x 20

same diet

[NaturalWonder83]

sat
7 am
35 min hard run outside

high carb day + cheat meals

[NaturalWonder83]

sunday
legs and core

narrow stance deep smith machine squats
135 x 10
185 x 10
195 x 8
225 x 8
245 x 8
275 x 8

walking lunges superset trx single leg squats
+40s x 30 steps ss 12 single leg trx per leg
+40s x 30 steps ss 12 single leg trx per leg
+40s x 30 steps ss 12 single leg trx per leg

trx front squat travel hops superset trx hamstring curls
15 ss 15
15 ss 15
15 ss 15

glute ham raise
bodyweight
12
12
12

high box jumps superset glute ham bridges
15 ss 15
15 ss 15

trx jacknives
2 sets of 20

trx side bridges
2 sets of 30 secs per side

overhead med ball choppers
2 sets of 25

same diet

[haider]

whats up with the smith machine squats Gene?

workouts lookin good, keep it up man.

[NaturalWonder83]

shoulders and cardio

side dumbell raises -palms outward
30 x 12
40 x 12
40 x 12

front dumbell raises
30 x 12
40 x 12
40 x 12

wide grip upright rows(pull to chest)
95 x 12
115 x12
115 x12

bent over laterals
40 x 12
45 x 12
45 x 12

smith machine behind back shrugs
135 x 12
225 x12
275 x 12
275 x12

trx single leg incline shoulder press superset trx y, t, i flies
2 x 10 per side ss 2 x 15

cardio:
5 rounds of:30 secs fast burpees, 30 secs fast jump rope, 1 minute slow jog in place
5 rounds of: 1 minute fast jump rope, 1 minute slow jog in place
4 rounds of: 40 seconds fast jump rope, 25 seconds fast mountain climbers

same diet

whats up with the smith machine squats Gene?

workouts lookin good, keep it up man.

just to change things around...i like how i can go very deep and slow with them...i actually feel them more than free weight barbell squats

[MuscleKing]

 

[NaturalWonder83]

i still stand by what i said-they have perfect bodies and i wish i looked like them-nothing gay-just an observation

[NaturalWonder83]

tuesday
6 am
25 mins hiit cardio on treadmill

abs after

incline bench reverse crunch-2 x 25
ball crunch-2 x 25
med ball russ twist-2 x 25

same diet

[NaturalWonder83]

wed
arms and cardio

dumbell curls superset bench dips
25 x 12 ss +45lbs x 12 bench dips
30 x 12 ss +90lbs x 12 bench dips
30 x 12 ss +135lbs x 12 bench dips
30 x 12 ss +135lbs x 12 bench dips

incline hammer curls superset overhead dumbell extension
30 x 10 ss 80 x 12
35 x 10 ss 90 x 12
35 x 10 ss 90 x 12

barbell concentration curls superset dumbell kickbacks (face down on incline bench)
40 x 12 ss 30 x 15
60 x 12 ss 30 x 15
80 x 12 ss 30 x 15

cardio:
20 minutes

40 seconds fast jump rope, 20 seconds fast burpees or mountain climbers...slow jog for 1 minute
repeat for 20 minutes

same diet

[NaturalWonder83]

thursday
rest day

[NaturalWonder83]

friday
5am
woke up and couldnt fall asleep
went for a 35 minute hard run outside

gonna hit either legs or chest back today-dunno which

[NaturalWonder83]

diet
i changed a bit to eat more

every sat i do a carb up day...5-6 meals are clean, usually turkey or egg whites w/ oatmeal or brown rice pasta and fruit... 1-2 meals are dirty, like pizza or cookies or pancakes

Ever since i began the carb up day, no cravings ever, steady energy and mood, and my bodyfat dropped...i was 5% last week...tested on the calipers
on workout days:
6 omega eggs w 5 whites, spinnach
8 oz turkey green beans 8 brazil nuts
8 oz turkey green beans handful pecans or hazlenuts
pre workout-8 oz turkey cup brown rice pasta w apple or honeydew melon or 12 egg whites w 1 cup oats w berries
post workout-50g whey iso 30g waxy maize OR 8 oz turkey cup brown rice pasta
2 cans or herring or sardines w spinnach, handful pumpkin seed
40-60g milk egg whey powder, 2 tbsp nat pb or mac nut oil

non workout days...all starchy carbs are eliminated