Naturalwonder83 training Log

[NaturalWonder83]

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

sunday afternoon
back delts bis abs

wide pullups superset hammer strength shoulder press
12 pullups ss 1 plate per side x 10
12 pullups ss 1 plate+25 per side x 10
12 pullups ss 2 plates per side x 10
12 pullups ss 2 plates +35 per side x 7

hammer strength shrugs superset 1 arm db rows
2 plates per side x 12 ss 80 x 8
3 plates per side x 12 ss 100 x 8
4 plates per side x 12 ss 105 x8
5 plates per side x 12 ss 105 x 8

smith machine upright rows
95 x 10
115 x 10
135 x10
95 x 20

vbar pulldowns
140 x 10
170 x 8
200 x 6

incline dumbell curls
30 x 12
35 x 8
40 x 6

barbell concentration curls
50 x 10
60 x 10
60 x 10 drop to 50 x 10

cable wrist curls...3 x 15
cable reverse wrist curls...3 x 15

bench knee ups 2 x 20
med ball russ twist 2 x 20
plank...1 x 2 min

ive been having issues w forearm flexor pain on my right arm for the past 4 months...i think its bi tendnitis so i cant go heavy with rowing moves which irritates me

same diet!

[NaturalWonder83]

monday evening
i did 20 mins hiit on treadmill...taking tomm off to rest up for the fire test wed

same diet

[NaturalWonder83]

i took tuesday off to rst up for today...had a sports massage because my legs and back were very tight and sore...i feel loosy goosy now
same diet except i had some extra pistachios in the evening because i was really hungry
6 omega eggs w spinnach
2 scoop pro powder tbsp mac oil
8 oz turkey green beans handful walnuts
8 oz turk green beans handful almonds
handful pistachios!
2 can sardines green beans handful pumpkin seeds
40g whey tbsp mac oil

wed
gonna go take the fire test in a few hours
diet:
40g protein powder, 1tbsp mac oil
6 omega eggs w 4oz turkey w spinnach
before test:1 cup oats w 2 scoop pro powder w some berries
8 oz turkey green beans handful walnuts/pecans
2 cans sardines w green beans handful pumpkin seeds
8 oz turkey green beans 2tbsp almond butter

gonna hopefully do some sprints tonight!!

[NaturalWonder83]

passed the test
only thing that gave me trouble was the overhead pike push because it was so high above my head...if i were taller it would have been easier

after work this evening i did 20 mins of hiit cardio on treadmill and some ab work after

hanging wipers superset stabilty ball crunch superset stabilty ball jacknives
1 x 15 per side ss 1 x 15 ss 1 x 15
full body foot hand touch body propellers superset stabilty ball crunch superset stabilty ball foot touches
1 x 12 ss 1 x12 ss 1x12

[newmom]

passed the test

Congrats Gene

[NaturalWonder83]

Congrats Gene

lordy news travels fast around here

thank u

[Alex23]

lordy news travels fast around here

thank u

Congrats!!!!!!!!!!!

[NaturalWonder83]

thursday
full body

weather was nice here on the east coast...so this workout was done outside

circuit 1
Kettlebell 2 hand swings/ high jumps onto large tire/ tire flips/ rotating plyo pushups on edge of tire/ dips on edge of tire/ med ball slams
70lbs x 40 secs/ 10 tire jumps/ 10 tire flips/ twice around tire w plyo pushups-20 reps/ 25 dips/ 20 med ball slams w/ 30lb ball
^^^^^^^^^^^^^^REPEATED 2 MORE TIMES..NO REST IN BETWEEN EXERCISES...10 SECS REST IN BETWEEN WHOLE CIRCUIT


circuit 2
med ball throw across parking lot, sprint to ball each time/ heavy band flies/ heavy band rows/ heavy band side choppers/ kettlebell hammer curl/ parking lot sprints
30lb ball 10 throws/ 25 band flies/ 25 band rows/ 15 band choppers/ 70lb kettlebell hammer curl x 10 reps/ 1 full sprint
^^^^^^^^^^^^^^^REPEATED 2 MORE TIMES...NO REST IN BETWEEN EXERCISES...10 SECS REST IN BETWEEN WHOLE CIRCUIT


circuit 3
sandbag burpees w overhead press/ rope rows on a tree/ heavy band archers/ stationary low tire pushes/ med ball superplank/ med ball v up passes
50lbs x 15 reps/ 20 tree rows/ 15 archers/ 30 tire pushes/ 10 med ball superplank/ 10 med ball v ups
^^^^^^^^^^^^^^REPEATED 2 MORE TIMES...NO REST BETWEEN EXERCISES...10 SECS REST IN BETWEEN WHOLE CIRCUIT

same diet!!!
havent had a cheat meal in weeks!!!!!!!!!!!!!!!!!!!!!!!!!

6 omega eggs w spinnach
2 scoop pro powder cup oats w berries
40g whey handful lamonds
8 oz turkey green beans handful pecans
8 oz turkey green beans handful walnuts brazil nuts
2 can herring w spinnach hnadful pumpkin seeds

Congrats!!!!!!!!!!!

thank u!!

[NaturalWonder83]

friday
5:20 am...25 mins hiit cardio at the gym

friday evening
delts and arms

had a really good workout...first time having no forearm pain during biceps in a long time

hammer strength shoulder press
2 plates per side x 10
2 plates +25 per side x 6
2 plates +25 per side x 6

leaning 1 arm dumbell side raise
30 x 12 per arm
35 x 10 per arm
40 x 8 per arm
45 x 6 per arm

cable 1 arm across body lateral
40 x 15 per arm
40 x 15 per arm
60 x 8 per arm

smith machine upright row superset reverse pec deck
135 x 8 ss 50 x 15
135 x 8 ss 70 x 15
135 x 8 ss 70 x 15


vbar pushdowns superset chins
70 x 15 ss 10 chins
100 x 12 ss 10 chins
120 x 12 ss 10 chins
130 x 12 ss 10 chins

1 arm dumbell preachers superset dumbell skullcrushers lying on floor
30 x 10 ss 30 x 10
35 x 10 ss 30 x 10
40 x 10 ss 30 x 10
i think i could have gone hevaier on curls but i didnt want to risk my bicep hurting again...form was very slow and controlled

cable incline curls superset overhead rope extensions
30 x 10 per arm ss 80 x 12
40 x 10 per arm ss 90 x 10
40 x 10 per arm ss 90 x 8

rope hammer curls
4 sets of 15, 12, 10, 8 reps

cable wrist curls
2 x 30

cable reverse wrist curls
2 x 30


same diet
still no cheat meal!!!!!

[NaturalWonder83]

saturday
was in new york all day on wall street for a work related seminar
i got to see the new york stock exchange building

brought my meals with me, but wondered if i wanted to cheat...but i did not...im not sure if i will cheat tommorow when im back in new york...its been a few weeks since my last cheat meal of a few pizza slices

diet today

6 omega eggs w spinnach
2 scoop pro powder tbsp mac oil
8 oz turkey green beans handful almonds
8 oz turkey green beans handful walnuts pecans
8 oz turkey w spinnach handful walnuts and 4 brazil nuts
2 can herring w green beans handful pumpkin seeds

[NaturalWonder83]

sunday
5am -40 min run outside

then back to nyc

6 omega eggs w spinnach
1 piece juniors blueberry cheesecake
2 scoop pro powder tbsp mac oil
1 soft pretzel
8 oz turk green bean handful almonds
1 soft pretzel
2 scoop pro powder tbsp mac oil
1 piece juniors blueberry cheesecake
2 slice of two boots pizza
8 oz turk green bean handful walnuts pecans
2 can herring w green bean handful pumpkin seeds

monday
today
back chest calves cardio

flat db press superset vbar pulldowns
80 x 8 ss 130 x 8
90 x 8 ss 150 x 8
95 x 8 ss 180 x 8
95 x 8 ss 180 x 8

incline bb press superset pullups
135 x 8 ss 12 pullups
185 x 8 ss 12 pullups
185 x 8 ss 12 pullups
185 x 8 ss 12 pullups

seated rope rows superset pushups hands on ball feet on bench
140 x 8 ss 12 ball pushups
170 x 8 ss 12 ball pushups
180 x 8 ss 12 ball pushups
180 x 8 ss 20 ball pushups

bent over bb rows superset bosu ball pushups
135 x 10 ss 25 bosu
135 x 10 ss 25 bosu
135 x 10 ss 25 bosu
135 x 10 ss 25 bosu

bb rows were only 135 but im really working on perfect slow form....starting light and slowly preogressing over time...i really felt them this time

dumbell pullover superset stiff arm rope pulldowns superset hypers
95 x 15 ss 80 x 15 ss 15 hypers
95 x 15 ss 80 x 15 ss 15 hypers
95 x 15 ss 80 x 15 ss 15 hypers

calves
leg press calf
90lbs per side
5 x 25 reps

cardio

25 mins of jumprope and giant rope chops and slams


same diet

[Devon97]

Natty Wonder,

I know you do tire flip and sledge hammer work in yrou training.

What other stuff do you do similar to him?

http://www.youtube.com/user/DAVISTRAINING#p/u/10/Tk-0MET6pUw

[NaturalWonder83]

tuesday
cardio
6:30 am...30 minute hard run through the streets

same diet
6 omega eggs w spinnach
8 oz turk green beans handful walnuts
8 oz turk green beans handful almonds
8 oz turk green beans handful walnuts pecans
2 scoop pro powder tbsp mac oil
2 can herring w spinnach handful pumpkin seeds
2 scoop pro powder 2tbsp natty pb

Natty Wonder,

I know you do tire flip and sledge hammer work in yrou training.

What other stuff do you do similar to him?

http://www.youtube.com/user/DAVISTRAINING#p/u/10/Tk-0MET6pUw

thanks for the link
i do a lot of similar training as him!

[NaturalWonder83]

wednesday
5:20 am...20 mins hiit cardio on treadmill at the gym

wednesday evening
delts arms

cable wide upright rows superset rope face pulls
20 x 12 ss 30 x 12
30 x 12 ss 40 x 12
40 x 12 ss 40 x 12
40 x 12 ss 40 x 12

seated dumbell overhead press
65 x10
70 x 10
70 x 10

leaning 1 arm db lateral superset cable across body lateral
45 x 7 ss 50 x 12
50 x 7 ss 50 x 12

dumbell shrugs
80 x 10
95 x 10
95 x 10

alt dumbell curls superset barbell concentration curls
40 x 10 ss 60 x12
40 x 8 ss 60 x12
40 x 6 ss 60 x 12

dips superset vbar pushdowns
15 dips ss 80 x12
15 dips ss 100 x 12
15 dips ss 130 x12

cable wrist curls
4 x 15, 12, 10, 8
cable reverse wrist curls
4 x 15, 12 10 8

same diet!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[NaturalWonder83]

Thursday
legs

power squat machine
1 plate per side x 10
2 pps x 10
3 pps x 8
4 pps x 6
5 pps x 5

seated calf
1 plate x 6
2 plate x 6
3 plate x 6
3 plate x 6
3 plate x 6 drop to 2 plate x 6 drop to 1 plate x 6

split squats
135 x 8 per leg
135 x 12 per leg
135 x 15 per leg
135 x 20 per leg

stiff leg deads
135 x 12
135 x 12
135 x 12
135 x 12

seated leg curls
90 x 10
90 x 10
90 x 10
90 x 10

THIS WORKOUT WAS HORRIBLE...I HAD NO MOTIVATION AT ALL AND WANTED TO LEAVE THE GYM AFTER 5 MINS...I WAS SO PISSED ABOUT HAVING A BAD WORKOUT I DECIDED TO WAKE UP THE NEXT MORNING BEFORE WORK AND DO LEG AGAIN...LOOKING BACK ON MY LOG I SHOULD HAVE TAKEN THURSDAY OFF LIKE I USUALLY DO

SAME DIET^^^^^^^^^^^^^^^^^^^^^

FRIDAY
LEGS AND CORE

WOKE UP AT 4AM TO HAVE MY BREAKFAST THEN GOT TO THE GYM BY 5AM...HAD A GREAT WORKOUT...SO I WAS HAPPY

POWER SQUAT MACHINE
1 plate per side x 10
2 pps x 10
3 pps x 8
4 pps x 8
5 pps x 8 drop to 4pps x 8 drop to 3 pps x 6 drop to 2 pps x 5 drop to 1 pps x 12

walking lunges superset glute ham bridges superset box jumps superset du,mbell stiff leg deads
+30s x 30 lunges ss 15 ghb ss 15 box jumps ss 50s x 12
+35s x 25 lunges ss 15 ghb ss 15 box jumps ss 70s x 12
+40s x 40 lunges ss 15 ghb ss 15 box jumps ss 90s x 12

seated leg curls
140 x 10
140 x 10
120 x 20

core
lying reverse crunch superset med ball copper superset med ball russ twist
3 x 20 ss 3 x 20 ss 3 x20

same diet

saturday
today
7 am 30 mins on treadmill
10-12 incline 3.8 mph


legs are super sore today hence why no running

[NaturalWonder83]

sat
30 mins cardio at 7am...10-12 incline 3.8 mph

diet
2 scoop pro powder tbsp mac oil
2 can herring w spinnach handful pumpkin seeds
1 slice juniors cheesecake
4 slices pizza
1 slice pizza
1 slice pizza
1 slice juniors cheesecake
1 slice carrot cake
sushi rolls
melon
2 scoop pro powder 2tbsp natty pb

[Devon97]

What kind of pizza? Frozen? Delivered? From resturaunt?

[NaturalWonder83]

What kind of pizza? Frozen? Delivered? From resturaunt?

i had pizza from lombardis in little italy, then 2 boots at grand central then rays pizza in little italy


________________
sunday
7 am
25 mins hiit cardio at the gym
abs
hanging knee raise
3 x 15
ball crunches
3 x 15
decline bench russ twists
3 x 15

[NaturalWonder83]

i had pizza from lombardis in little italy, then 2 boots at grand central then rays pizza in little italy


________________
sunday
7 am
25 mins hiit cardio at the gym
abs
hanging knee raise
3 x 15
ball crunches
3 x 15
decline bench russ twists
3 x 15

diet today
2 scoop pro powder tbsp mac oil
6 omega eggs w spinnach
8 oz turkey green beans handful almonds
8 oz turkey green beans handful walnuts
2 can herring w spinnach handful pumpkin seeds
2 scoop pro powder 2tbsp natty pb

[NaturalWonder83]

monday
7 am
25 mins hiit on treadmill at the gym

gonna do chest back and calves tonight

[NaturalWonder83]

monday
7 am
25 mins hiit on treadmill at the gym

gonna do chest back and calves tonight

chest/back/calves

hammer strength incline superset wide pulldowns
1 plate per side x 10 ss 150 x 10
2 plates per side x 10 ss 180 x 10
3 plates per side x 10 ss 200 x 10
3 plates x per side x 10 ss 200 x 10

machine chest press superset chins
230 x 10 ss 10 chins
250 x 10 ss 10 chins
270 x 10 ss 10 chins
280 x 8 ss 10 chins

bent over barbell rows superset bosu ball pushups
135 x 8 ss 25 bosu
145 x 8 ss 25 bosu
145 x 8 ss 25 bosu
145 x 8 ss 25 bosu

i was very happy w the bb rows...reteaching myself the form has really paid off...now i do them bent over with my chest facing the floor and i really get a great squeeze each time...each week i plan to slowly add the weight-in the past i lifted with bad form on them

i was also happy my right forearm was pain free...and the bb rows didnt irritate it

calves
seated calf raise
5 x 30 reps

leg press calf superset calf raises on steps
5 sets of 30 ss 5 x 30

same diet

[NaturalWonder83]

tuesday-rest day-same diet

wednesday-today
5:15 am...30 mins on stairmaster...level 10-16

wednesday afternoon
delts arms calves

side laterals superset diamond pushups on med ball superset trx bicep curls
15 x 20 ss 20 ball diamonds ss 15 trx curls
25 x 20 ss 25 ball diamonds ss 15 trx curls
30 x 15 ss 20 ball diamonds ss 15 trx curls

then went outside
50lb sand bag curl into overhead shoulder press on 1 shoulder, raise it over to other side overhead and repeat, superset med ball slams superset heavy band curls

12 switching sand bag presses ss 25 slams w/ 30lb ball superset 25 heavy band curls
^^^^^^^^^^^^^^REPEAT 2 MORE TIMES

explosive 50lb sand bag overhead throws superset heavy band shoulder presses superset dips on giant tire w/ feet on med ball
15 expl overhead throws superset 20 heavy band presses superset 25 tire dips on med ball
^^^^^^^^^^^^^^^REPEAT 2 MORE TIMES

back indoors
bodyweight swooping tricep extensions on smith machine bar superset leg press calf press superset palms forward dumbell curls
3 sets of: 12 swooping tri exts ss 32 leg press calf ss curls:30lbsx 15, 25lbs x 15 reps

same diet!!!!!!!!!!!!

[NaturalWonder83]

wednesday
6:30 am 3 mile run on the track outdoors

no weights today-upper body is so sore from yesterday

diet
2 scoop pro powder tbsp mac oil
8 oz turkey w kale advocdo salad w walnuts from wholefoods market
8 oz turkey green beans handful pecans
8 oz turkey green beans handful brazil nuts almonds
2 can sardines w spinnach handful pumpkin seeds
6 omega eggs w spinnach

legs tommorow morning

[NaturalWonder83]

friday
legs calves abs

barbell front squats
135 x 15
185 x 15
195 x 15
195 x 15
195 x 15

stabilty ball hamstring curls superset stiff leg deadlifts
15 curls ss 135 x 15
15 curls ss 225 x 15
15 curls ss 225 x 15
15 curls ss 225 x 15

dumbell step ups onto bench
+60s x 12 per leg
+60s x 12 per leg
+60s x 12 per leg
+60s x 12 per leg

smith machine calf raise
135 x 50
135 x 50
135 x 50
135 x 50

stairway calf raise
1st step 1 raise
2nd step 2 raises
3rd step 3 raises
etc etc
up to 24 steps 24 raises

wall sits
2 sets
3 minutes
3 minutes

abs
bench knee ups superset ab wheel rollouts
2 sets of 20 ss 2 sets of 20

standing russian twist w 45lb plate
2 sets of 20

diet
10 egg whites w 1 cup oats w berries, 1 apple
8 oz turkey green beans handful walnuts
8 oz turkey green beans handful walnuts
2 scoop pro powder tbsp mac oil
4 omega eggs w 5 whites w half advocdoe w spinnach
8 oz salmon w green beans handful pumpkin seeds
2 scoop pro powder 2tbsp natty pb

[NaturalWonder83]

saturday
6 am
45 minute run outside

i may not cheat today on my diet- im not sure