Naturalwonder83 training Log

[NaturalWonder83]

thursday
full body

warm up
bench press/ rope chops w squat, reverse lunge combo/walking lunges
3 sets of 115 x 20/ 20 rope combos/ 20 lunges

circuit 1
burpee pushup into lateral bench jump/ med ball slams and rope slams/ dumbell renegade rows/ med ball russian twists

8 per side(16 total)/ 5 slams w/ 30lb ball and 5 rope slams repeated 4 times/ 30lbs x 10 per arm/ 15 russ twists w/ 30lb ball
^^^^^^^^^^^^^repeated 2 more times

circuit 2
high 30lb med ball slam against wall into a box jump and catch the ball when u jump on the box/ speed band rows/ sled pushes/ val slide mountain climber

10 throw and jump catch combo/ 40 speed rows/ 6 rounds of heavy sled pushes/ 30 secs val slide mnt climbers
^^^^^^^^^^^^^^repeated 2 more times

circuit 3
115 lbs barbell
15 deadlifts/ 15 cleans/ 15 push presses/ 15 pullups

same diet!!

6 omega eggs w 4 oz turkey w spinnach
1 cup oats w 2 scoop pro powder, cup berries, 1 apple pre workout
8 oz turkey w broccoli handful walnuts
8 oz turkey w spinnach w brazil nuts and hazlenuts
8 oz turkey green beans handful walnuts
8 oz salmon w broccoli handful pumpkin seeds

When he works out with me

yes sir

newmom-nah-cal is very strong...stronger than me on most...but on some i keep up with him

[chaos]

newmom-nah-cal is very strong...stronger than me on most...but on some i keep up with him

I'm hoping to catch up to you guys when I start working out next week.

You're my inspiration Gene. (and clavin too, a little bit)

[newmom]

I'm hoping to catch up to you guys when I start working out next week.

You're my inspiration Gene. (and clavin too, a little bit)

calvin wont be working out next week, he will still be recovering

[NaturalWonder83]

I'm hoping to catch up to you guys when I start working out next week.

You're my inspiration Gene. (and clavin too, a little bit)

no inspiration here chaos..im just a dude who wants to be buff and pass his fire test

[Devon97]

Natty,

Do u think you will ever use cashews for your fat source?

[chaos]

no inspiration here chaos..im just a dude who wants to be buff and pass his fire test

When do you test?

[NaturalWonder83]

Natty,

Do u think you will ever use cashews for your fat source?

i want to again-i may get them next week-my skin has been clear lately eating the other nuts so we will see

[NaturalWonder83]

When do you test?

my test is wednesday-and the written test is in the summer

the physical test is:
3 mins on stairmaster-50 steps per min wearing a 75lb weighted vest and you cant hold onto the railings
then u have just a 50lb vest on and u do a hose carry and pull, a farmers walk with hand held saws, a ladder raise and lower, a 165lb dummy drag, sledgehammer slam against wall, pike pole on ceiling-push and pull, and a dark maze...gotta do it in 10:20 or less

[NaturalWonder83]

friday
7 am
3 mile run on track outside...followed by 8 sprints

i think im gonna do chest and tris tonight

[CalvinH]

thursday
full body

warm up
bench press/ rope chops w squat, reverse lunge combo/walking lunges
3 sets of 115 x 20/ 20 rope combos/ 20 lunges

circuit 1
burpee pushup into lateral bench jump/ med ball slams and rope slams/ dumbell renegade rows/ med ball russian twists

8 per side(16 total)/ 5 slams w/ 30lb ball and 5 rope slams repeated 4 times/ 30lbs x 10 per arm/ 15 russ twists w/ 30lb ball
^^^^^^^^^^^^^repeated 2 more times

circuit 2
high 30lb med ball slam against wall into a box jump and catch the ball when u jump on the box/ speed band rows/ sled pushes/ val slide mountain climber

10 throw and jump catch combo/ 40 speed rows/ 6 rounds of heavy sled pushes/ 30 secs val slide mnt climbers
^^^^^^^^^^^^^^repeated 2 more times

circuit 3
115 lbs barbell
15 deadlifts/ 15 cleans/ 15 push presses/ 15 pullups

same diet!!

6 omega eggs w 4 oz turkey w spinnach
1 cup oats w 2 scoop pro powder, cup berries, 1 apple pre workout
8 oz turkey w broccoli handful walnuts
8 oz turkey w spinnach w brazil nuts and hazlenuts
8 oz turkey green beans handful walnuts
8 oz salmon w broccoli handful pumpkin seeds


yes sir

newmom-nah-cal is very strong...stronger than me on most...but on some i keep up with him

You kicked my ass last time we did those half rack deads!

[NaturalWonder83]

You kicked my ass last time we did those half rack deads!

[Butterbean]

a 165lb dummy drag,

Try not to hurt Clavin, Gene!

[Butterbean]

and a dark maze...

Gene, have you practiced this at all?  I've heard that this can mess some people up when they haven't practiced it.

[NaturalWonder83]

Gene, have you practiced this at all?  I've heard that this can mess some people up when they haven't practiced it.

yeah ive been practing every thing...but youre right the maze can be tricky

lol stella at you other post

[Butterbean]

Nothing but love for teh Clavetwink 


You'll do great on the test Gene  

[outby43]

Gene,  they are taking names for Mr. Getbig 4 contest.  You should give it a shot.  Not bad money for the winner.

[newmom]

Gene, wishing you all the best on your upcoming test. We gotta train soon kiddo

[outby43]

Gene, wishing you all the best on your upcoming test. We gotta train soon kiddo

I thought all you did was cardio.

[newmom]

I thought all you did was cardio.

that is true, but its time to do light weights high rep..starting june 1st..arnt ya proud of me lol

[outby43]

that is true, but its time to do light weights high rep..starting june 1st..arnt ya proud of me lol

not really.













 

[NaturalWonder83]

thank u guys

friday
7 am 3 miles on the track and then 8 sprints

friday evening
chest tris abs calves

incline cable flies
30 x 12
40 x 12
50 x 12

low incline dumbell press
80 x 6
95 x 6
95 x 6

flat dumbell press
80 x 6
80 x 6
80 x 6

pushups w/ hands on 2 med balls, feet on stabilty ball superset upward cable crossovers
12 incline med pushups ss 25 x 12
12 incline med pushups ss 25 x 12
12 incline med pushups ss 25 x 12

tris:
overhead dumbell extensions
80 x 10
80 x 10
80 x 10

single arm pushdowns
25 x 8
25 x 9
25 x 8 drop to 15 x 8

abs
reverse crunch
2 x 25
stabilty ball crunch
2 x 25
standing russian twist w/ plate
+45lbs x 25
+45lbs x 25

calves
stairway calf raises
1st step x 1
2nd step x 2
3rd step x 3
4th step x 4
5th step x 5
all the way up to 20 steps x 20

same diet!!!

[Devon97]

thank u guys

friday
7 am 3 miles on the track and then 8 sprints

friday evening
chest tris abs calves

incline cable flies
30 x 12
40 x 12
50 x 12

low incline dumbell press
80 x 6
95 x 6
95 x 6

flat dumbell press
80 x 6
80 x 6
80 x 6

pushups w/ hands on 2 med balls, feet on stabilty ball superset upward cable crossovers
12 incline med pushups ss 25 x 12
12 incline med pushups ss 25 x 12
12 incline med pushups ss 25 x 12

tris:
overhead dumbell extensions
80 x 10
80 x 10
80 x 10

single arm pushdowns
25 x 8
25 x 9
25 x 8 drop to 15 x 8

abs
reverse crunch
2 x 25
stabilty ball crunch
2 x 25
standing russian twist w/ plate
+45lbs x 25
+45lbs x 25

calves
stairway calf raises
1st step x 1
2nd step x 2
3rd step x 3
4th step x 4
5th step x 5
all the way up to 20 steps x 20

same diet!!!

Good heavens NAtty! You are a machine!

How do you practice the Dark Maze ?

[NaturalWonder83]

Good heavens NAtty! You are a machine!

How do you practice the Dark Maze ?

no machine here-more like a broken down appliance

theyve had orientations to try everything out

saturday
took a rest day

diet was the same

[Devon97]

Do you take ZMA before bed? It will raise your natural anabolic hormone levels , improve sleep quality and aid in recovery.

[NaturalWonder83]

sunday
7 am
did a 3 mile run on the track outside
gonna do back delts bis calves later today

Do you take ZMA before bed? It will raise your natural anabolic hormone levels , improve sleep quality and aid in recovery.

i dont take zma, but before bed i do take: an estrogen cortisol reduction supp, and universal animal pm-which is a great recovery sleep supp thats been working amazing for me