Naturalwonder83 training Log

[NaturalWonder83]

friday

5am 35 min hard run outside

10 am
chest and back
moved at a good pace and was done in 40 minutes

incline dumbell press superset wide pullups
60 x 12 ss 12 pullups
70 x 12 ss 12 pullups
80 x 10 ss 12 pullups
80 x 12 ss 12 pullups

flat dumbell press superset hammer chins
80 x 10 ss 10 hammer chins
80 x 10 ss 10 hammer chins
80 x 10 ss 10 hammer chins

double med ball pushups superset band rows superset band skiers
15 med ball pushups ss 20 band rows ss 20 skiers
15 med ball pushups ss 20 band rows ss 20 skiers
20 med ball pushups ss 20 band rows ss 20 skiers

single arm explosive alternating med ball pushups superset trx rows ss cable crossovers ss underhand cable rows
3 sets of: 14 exp pushups/ ss 15 trx/ ss 12 cable crossovers@60lbs /ss 15 under cable rows @ 60lbs

[NaturalWonder83]

sat
legs

leg press superset stationary lunges
2 plates per side x 30 ss bodyweight x 20 per leg
4 plates per side x 30 ss bodyweight x 20 per leg
6 plates per side x 30 ss bw x 20 per leg
7 plates per side x 30 drop to 6 x 30 drop to 5 x 30 drop to 4 x 30 drop to 3 x 30 drop to 2 x 30 ss bw x 20 per leg

stiff leg barbell deads
135 x 8
185 x 8
225 x 8
315 x 8
325 x 8
325 x 8

bulgarian split squatsw/ dumbells(1 foot on bench behind)
+55s in each hand x 7 per leg
+55s x 7 per leg
+55s x 7 per leg
+55s x 7 per leg

seated leg curls
90 x 12
90 x 12
90 x 12

wall sits
2 sets of:
1.5 mins
1.5 mins

seated calf
4 sets of 10, 8, 6, 6
1 set of 20

high carb day

[NaturalWonder83]

sunday-rest day

monday-6 am-quick 20 minute run outside...legs still sore from saturday

monday afternoon-full body-trained outside

circuit 1
kettlebell swings/stationary tire fast pushes/tire flips/sledehammer slams on tire
70lbs x 20/ 20 tire pushes/16 tire flips/10 sledgehammer slams per arm

repeat 3 more times^^^^^^^^^^^^^

circuit 2
overhead sledghammer walking lunges/rotating plyo pushups on tire/dips on tire/jumping 2 feet in n outs in middle of tire
30 overhead lunges/12 plyo tire pushups/ 15 dips on tire/ 15 in n outs on tire

repeat 3 more times^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^

circuit 3
med ball slam into burpee into jump on tire and repeat/ lateral explosive step up into tire and lateral hop out and repeat/ jacknives on tire/spiderman walk up and down hill
15 slam burpee combo/ 15 lateral explsove/15 jacks/ 20 up and own hill spiders

repeat 3 more times^^^^^^^^^^^^^^^^^^^^^


same diet

[chaos]

Gene do you have an elevated platform to do your stiff legged deads on?

[NaturalWonder83]

Gene do you have an elevated platform to do your stiff legged deads on?

nah-i wish-sometimes i do them standing on a bench-but i never go heavy w/ them then just in case i lose balance

[NaturalWonder83]

tuesday
6:30 am
20 minute run outside-good pace

[NaturalWonder83]

wed
630 am
25 mins hiit on treadmill

wed evening
1 hour trx training

today
thursday
rest day

same diet

[NaturalWonder83]

friday

full body workout

circuit#1

burpee pullup combo/ pushups on gymnastic rings/ trx rollouts/ mother earth kettlebell deadlift
1 burpee into 1 pushup, then 2 pushups into 2 burpees, 3 burpees into 3 pullups, up to 6 burpees 6 pullups/ 12 pushups on rings/ 15 trx rolls/ 20 100lb mother earth deads

^^^^^^^^^^^^REPEAT 3 MORE TIMES

circuit#2

kettlebell crouch and squat hammer curl, stand up into overhead into tricep extension and reverse/ giant rope chops/ giant rope slams/ behind back rope chops/box jumps/plank
70lbs x 10/ 30 secs chops/ 30 secs slams/ 30 secs behind back/ 15 box jumps/ 30 secs plank

^^^^^^^^^^^^^^^REPEAT 3 MORE TIMES


circuit#3
val slide mountain climbers/ alternating lateral pushups on med ball/ pushups on med ball/ dumbell curls

30 secs val slide climbers/ 20 lateral pushups/ 30 med ball pushups/ curls-20lbs x 20 drop to 15lbs x 10 reps drop to 12 pounds x 20 reps

^^^^^^^^^^^^^REPEAT 3 MORE TIMES


SAME DIET

[NaturalWonder83]

sat-rest day

sunday-7 am 25 min run outside

same diet

[NaturalWonder83]

monday 630 am-35 minute run outside
monday afternoon-1 hour trx workout
high carb day on monday

tuesday-rest day

same diet

[NaturalWonder83]

wed
630 am 25 minute run outside

wed evening 1 hour trx training

same diet

[Devon97]

Natty,

Where in the world did you get a tractor tire to flip?

[NaturalWonder83]

thursday
rest day-same diet

tommorow will be cardio in the am, then full body in the afternoon

Natty,

Where in the world did you get a tractor tire to flip?

they have them at the gym i go to

[NaturalWonder83]

friday
full body

circuit 1
kettlebell swings/ tire flips/ sledgehammer slams on tire/ kettlebell figure 8s/ kettlebell single arm clean and press/ med ball slam burpee combo

4 sets of :
20 swings/ 20 flips/ 10 sledgehammer slams per arm/ 20 figure 8s/ 20 single arm clean press/ 20 med ball slam burpees

circuit 2
trx pank/ trx side plank on elbows/trx knee tucks
trx pendulums/ trx side plank striaght arms/trx jacknives
trx superplank/ trx side plank w hip rises/ trx leg rotations
30 seconds per exercise

circuit 3
pullups/ bench lateral hops/behind back rope chops/pushups
4 sets of 20 pullups/40 secs hops/40 secs rope chops/25 pushups

same diet

[newmom]

thursday
rest day-same diet

tommorow will be cardio in the am, then full body in the afternoon


they have them at the gym i go to

they do damn

[NaturalWonder83]

sat
7 am 25 mins hiit on treadmill

same diet

they do damn

yeah-they keep em out in the back parking lot-itsa lot of fun

[newmom]

sat
7 am 25 mins hiit on treadmill

same diet

yeah-they keep em out in the back parking lot-itsa lot of fun

really god I hate this part of connecticut

[NaturalWonder83]

sun
630 am
25 minutes of sprints on the track outside

then i did abs
incline bench reverse crunches...3 x 25
ball crunches...3 x 25
russian twists w med ball...3 x 25

really god I hate this part of connecticut

its not at the gym calvin and i go to...its a small private run gym-theyve even got monkey bars, sleds, all kinds of cool stuff

[NaturalWonder83]

oh no ive been caught

[newmom]

sun
630 am
25 minutes of sprints on the track outside

then i did abs
incline bench reverse crunches...3 x 25
ball crunches...3 x 25
russian twists w med ball...3 x 25

its not at the gym calvin and i go to...its a small private run gym-theyve even got monkey bars, sleds, all kinds of cool stuff

your better than me, to cold outside even to run, waited for the gym to open. That's cool small gym

[Devon97]

Do you know how much the tractor tire weighs that you flip?

Can you post a vid?

[NaturalWonder83]

your better than me, to cold outside even to run, waited for the gym to open. That's cool small gym

down here its just cool and brisk out-felt great to run outside today

[NaturalWonder83]

Do you know how much the tractor tire weighs that you flip?

Can you post a vid?

im not sure how muxch-it felt heavy though

next time ill try and get a video-i know they film stuff all the time

[NaturalWonder83]

legs

leg press superset seated calf
2 pps x 20 ss plate+quarter x 8
4 pps x 20 ss plate+25 x 8
5 pps x 20 ss plate+25 x 8
6 plate+25 x 20 ss plate+25 x 8

bulgarian split squats(1 foot on bench behind)
+60s in each hand
5 sets of 5 per leg

dumbell stiff leg deads
60 x 15
70 x 15
80 x 15
90 x 15
90 x 15

seated leg curls
110lbs
5 sets of 5

hack squat calf raise superset wall sits
2 plates x 10 ss 2 mins
2 plates x 15 ss 2 mins
2 plates x 20 ss 2 mins
2 plates x 25 ss 2 mins
2 plates x 30 ss 2 mins

same diet

[newmom]

down here its just cool and brisk out-felt great to run outside today

yea Im still not ready to run outside albeit I did a 5k in the downpour last month