Naturalwonder83 training Log

[NaturalWonder83]

thursday
full body

burpee into box jump/plyo pushups/plyo bench dips/reverse lunge giant rope chops/side lunge rope chops/lying superman rope chops
15/ 15/ 10/ 20/ 20/ 1 minute

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

single leg burpees into single leg lateral box jump/ pullups/ 1 arm dumbell snatches/ kettlebell russian twists
10 per leg/ 20/ 10 snatches w 55lbs/ 30 seconds w 40lbs

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

bench press/ kettlebell cleans
135 x 50(had to rack a few times)/ 40lbs x 12 reps

^^^^^^^^REPEAT 2 MORE TIMES


SAME DIET

[newmom]

ughhhhhh hate burpees...nice training day gene

[NaturalWonder83]

ughhhhhh hate burpees...nice training day gene

i love em
thank u

[NaturalWonder83]

friday
530 am...25 minutes of sprint work on the track outside

friday afternoon

delts and arms

giant set:
trx Y/I flies superset dumbell front raise superset dumbell side raise superset barbell shrugs

12 trx ss 25 x 12 ss 25 x 12 ss 135 x 12
12 trx ss 30 x 12 ss 30 x 12 ss 225 x 12
12 trx ss 35 x 12 ss 35 x12 ss 315 x 12
12 trx ss 35 x 12 ss 35 x 12 ss 405 x 12

dumbell curls superset vbar pushdowns
30 x 10 ss 80 x 15
35 x 10 ss 100 x 15
40 x 10 ss stack x 15

bench dips
2 plates in lap x 15
3 plates in lap x 15
3 plates in lap x 10 drop to 2 plates x 10 drop to 1 plate x 10 drop to bodyweight x 20

machine curls
140 x 6
140 x 6
140 x 6 drop to 100 x 7 drop to 70 x 7 drop to 40 x 10

rope hammer curls superset cable wrist curls superset cable reverse wrist curls
4 x 10 ss 4 x 10 ss 4 x 10

same diet!!

[WillGrant]

Gene whats a burpee ?

You must be pretty lean now ?

[Devon97]

NATTY,

Do you carb up at least once a week?

Also thats one serious training schedule, you should do a show!

[NaturalWonder83]

sat-legs and calves

seated calf raise
6 sets of 6, drop set on last set

power squat machine
3 plates per side x 6
4 plates per side x 6
4 plates+35 per side x 6
4 plates+35 per side x 6

single leg press
2 plates per side x 6 per leg
3 plates per side x 6 per leg
3 plates per side x 6 per leg
3 plates per side x 6 per leg

seated leg curls
130 x 6
130 x 6
130 x 6
130 x 6

single leg romanian deadlifts
20lbs x 6 per leg
30 lbs x 6 per leg
35lbs x 6 per leg
35lbs x 6 per leg

rotary calf press
6 sets of 12, drop set on last set

cardio:
25 mins total
30 secs jumping jacks, 30 secs burpees, 30 sec jog in place...REPEATED 4 TIMES
30 secs burpees, 30 secs jumping jacks, 30 sec jog in place...REPEATED 4 TIMES
30 secs box jumps, 30 secs jumping jacks, 30 sec jog in place...REPEATED 5 TIMES

DIET CHANGES

no more post workout carbs...only carbs i take in our pre workout...around 60-70g carbs
havent had a cheat meal for about 2 weeks...i feel good

Gene whats a burpee ?

You must be pretty lean now ?

burpee is where u squat down, kick your feet out behind you like in a pushup, then reverse the motion and stand up

yes im very very lean...around 5-6%bodyfat

[NaturalWonder83]

NATTY,

Do you carb up at least once a week?

Also thats one serious training schedule, you should do a show!

i should but for some reason i havent had the urge to cheat or carb up for about 2 weeks ...well see how long it lasts
i was thinking of doing a show in summer time!

[NaturalWonder83]

sunday
rest day
was gonna do cardio but then i realized ive worked out 6 days in a row...my legs and calves and real sore

i may have my cheat meal tonight...

[chaos]

yes im very very lean...around 5-6%bodyfat

Pics Gene?  PM them if you want.

[NaturalWonder83]

Pics Gene?  PM them if you want.

ill just have clavin see them next week and take pics

[NaturalWonder83]

monday
630 am...20 minutes of jump rope

monday afternoon-back and abs

wide pullups
4 sets of 20

deadlifts
315 x 5
365 x 5
365 x 5
365 x 5

seated cable rows
180 x 8
200 x 8
200 x 8
200 x 8

underhand pulldowns
160 x 12
180 x 12
180 x 12
180 x 12

dumbell pullovers superset stiff arm pushdowns
80 x 15 ss 40 x 15
85 x 15 ss 40 x 15
85 x 15 ss 40 x 15

abs
bench knee up superset ball crunches superset med ball russ twists
3 x 20 ss 3 x 20 ss 3 x20

same diet

[NaturalWonder83]

tuesday
630 am...25 minute run outside...lots of hills

tuesday evening
chest and calves

flat barbell press
135 x 10
185 x 5
225 x 5
225 x 5

incline barbell press
135 x 10
155 x 5
180 x 5
180 x 5

decline barbell press
135 x 10
185 x 5
185 x 5

calves
seated calf
45lbs x 12
90lbs x 12
115 x 12
135 x 12
135 x 12


same diet

i dont usually do barbell pressing for chest...i prefer dumbells and machines...i just seem to feel it more in my shoulders...even if i go light and slow

[Devon97]

Pretty good strength Natty. What is yoru current ht/wt?

[NaturalWonder83]

Pretty good strength Natty. What is yoru current ht/wt?

im about 173!!! very light but i feel great


wednesday afternoon-25 minute run outside

thursday
today
legs and calves!

single leg press superset walking kettlebell lunges
1 plate per side x 20 per leg ss 40lbs x 30 lunges
2 plates per side x 20 per leg ss 50lbs x 30 lunges
3 plates per side x 20 per leg into both legs x 30 ss 50lbs x 30 lunges

rock bottom smith machine squats superset TRX hamstring curls
225 x 15 ss 15 trx
225 x 15 ss 15 trx
225 x 15 ss 15 trx

stiff leg deads superset sled pushes
185 x 15 ss 270lbs x 4 laps
185 x 15 ss 270lbs x 4 laps
185 x 15 ss 270lbs x 4 laps

leg press calves
330 x 25
330 x 25
330 x 25

same diet

[NaturalWonder83]

friday
shoulders arms cardio

standing dumbell press
65 x 12
65 x 12
65 x 12

machine single arm side laterals
130 x 12 per arm
135 x 12 per arm
140 x 12 per arm

cable face pulls
50 x 15
70 x 15
90 x 15

dips
bodyweight x 6
+45lbs x 6
+90lbs x 6
+90lbs x 6

rope pushdowns
40 x 12
70 x12
100 x 12

machine curls
130 x 12
150 x 8
170 x 6
170 x 6

cable 1 arm high curls
20 x 15
30 x 15
30 x 15

cable wrist curls ss cable reverse wrist curls
5 x 15 ss 5 x 15

cardio:
30 secs fast jump rope/ 30 secs burpees/30 secs slow jog in place
^^^^^^^^^repeat 4 times
1 minute fast jump rope/ 30 secs slow jog in place
^^^^^^^^^^^^^^^^^repeat 4 times
30 secs box jumps/30 secs jump rope/30 secs slow jog in place
^^^^^^repeat 4 times

same diet except i had a plain greek yogurt w brazil nuts for a snack!!

[NaturalWonder83]

sat
rest day

diet

6 omega eggs w spinnach
8 oz turkey green bean 7 brazil nuts
8 oz turk green bean handful hazlenuts
3 cans sardines w spinnach handful pumpkin seeds
5 omega eggs w 4oz turkey w spinnach
40g milk n egg pro powder 2tbsp almond butter

[outby43]

can you post a before and after pic?  I just started reading your journal.  You give me some inspiration.  I start monday...again.    Hopefully since school is almost out I can really get serious again.  good work gene.

[NaturalWonder83]

sunday 7am...25 minute hard run outside


sunday afternoon

chest tris calves abs


incline hammer strength press
2 plates+ 25 per side x 10
2 plates+35 per side x 10
3 plates per side x 10

incline dumbell flies
50s x 15
70s x 15
75s x 15

hammer strength flat press superset pushups hands on stabilty ball
2 plates+35 per side x 10 ss 12 ball pushups
2 plates+35 per side x 10 ss 12 ball pushups
2 plates +35 per side x 10 ss 12 ball pushups

dumbell skullcrushers
25 x 12
30 x 8
30 x 6

vbar pushdowns
80 x 12
100 x 10
130 x 8 drop to 90 x 7 drop to 40 x 10

calves
seated calf superset bodyweight calf raises off stairs
45 x 12 ss 12 bw
90 x 12 ss 12 bw
115 x 12 ss 12 bw
125 x 12 ss 12 bw
165 x 10 sec hold at top...drop to 135 x 10 sec hold at top drop to 90 x 25 reps ss 50 bw calf raises

abs
bench knee ups superset overhead med ball choppers superset med ball russ twist
3sets of 15 ss 15 ss 15


cheat day
i had 4 slices of pizza and an apple w almond butter on it

can you post a before and after pic?  I just started reading your journal.  You give me some inspiration.  I start monday...again.    Hopefully since school is almost out I can really get serious again.  good work gene.

thank u and good luck!
ill see what i can do

[NaturalWonder83]

monday
back bis

pullups
5 sets of 15

corner tbar rows
2 plates x 15
3 plates x 12
4 plates x 10
4 plates x 10

dumbell pullovers superset stiff arm pulldowns w rope
90 x 12 ss 50 x12
90 x 12 ss 50 x 12

hammer chins superset hypers
15 ss +25lbs x 12
15 ss +25lbs x 12
15 ss +25lbs x 12

dumbell shrugs
60 x 15
80 x 15
90 x 20
90 x 20
90 x 20

bis:
cable curls
60 x 12
80 x 8
90 x 6

dumbell conc curls
20 x 15
25 x 10
25 x 10

cable wrist curls ss cable reverse wrist curls
5 x 15 ss 5 x15

same diet

[Devon97]

Natty, those are all very hi- rep workouts.

When do you plan do work in the 4-6 rep range?

Also I gave you a motivation in my quote under my name. Tell me what you think!

[NaturalWonder83]

tuesday
6 am
25 min hard run outside-lots of hills-sprinted up them

same diet!

Natty, those are all very hi- rep workouts.

When do you plan do work in the 4-6 rep range?

Also I gave you a motivation in my quote under my name. Tell me what you think!

ive been in the mood for high rep lately...usually in my bodybuilding type workouts ill lift in the low rep range

that is quite the quote-if nattywonder tried it he would be crushed under four plates!! but thank u!

[NaturalWonder83]

wednesday
took a rest day, but did some bodyweight and machine heavy calf raises throughout the day

same diet-except for 1 meal instead on turkey i had a really good grilled chicken salad w spinnach and advocdoe at a diner.

[CalvinH]

Natty, those are all very hi- rep workouts.

When do you plan do work in the 4-6 rep range?

Also I gave you a motivation in my quote under my name. Tell me what you think!

When he works out with me

[newmom]

When he works out with me

Gene blows Calvin away when they train