Naturalwonder83 training Log

[NaturalWonder83]

saturday
6 am
45 minute run outside

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

diet from sat

6 omega eggs w 5 whites w spinnach
8 oz turkey green beans handful pecans
8 oz turkey green beans handful walnuts
2 scoop pro powder tbsp mac oil
8 oz salmon w spinnach handful pumpkin seeds
6 omega eggs w 5 whites w veggies and spinnach

sunday
rest day
diet
5 omega eggs w 5 whites w spinnach
2 scoop pro powder tbsp mac oil
8 oz turkey w spinnach handful walnuts
1 slice cheesecake factory original cheesecake
1 reeses peanut butter cookie
1 slice cheesecake factory white chocolate raspberry cheesecake
1 reeses peanut butter cookie
2 sushi rolls
1 whole pizza from colony pizza
large order of cavetelli w sauce
1 apple
2 scoop pro powder 2tbsp natty pb

[NaturalWonder83]

monday
7am

chest back calves

incline smith press ss pullups
135 x 10 ss 12 pullups
185 x 10 ss 12 pullups
225 x 10 ss 12 pullups
235 x 5 ss 12 pullups
235 x 5 ss 12 pullups

flat dumbell press ss bent over barbell rows
100 x 5 ss 135 x 10
95 x 6 ss 155 x 10
90 x 7 ss 155 x10
85 x 7 ss 155 x 10

incline dumbell flies superset seated rope rows
65 x 12 ss 160 x 8
75 x 12 ss 160 x 8
80 x 12 ss 160 x 8

cable crossovers superset dumbell pullovers
40 x 12 ss 100 x 12
40 x 12 ss 100 x 8

underhand pulldowns superset stabilty ball pushups superset hypers
140 x 10 ss 15 ball pushups ss 15 hypers
160 x 8 ss 15 ball pushups ss 15 hypers
160 x 8 ss 15 ball pushups ss 15 hypers

calves
seated leg press calf press
5 sets of 12...last set was 8 drop sets of 8 reps

cardio
20 mins of sprints

same diet

[NaturalWonder83]

tuesday
rest day
same diet

wednesday
today
4:30 am-30 minute run outside
abs
lying reverse crunch 2 x 20
ab wheel rollouts 2 x 20
russian twist no weight 2 x 20

wednesday afternoon legs and calves

Leg press superset Smith machine deep squats superset walking lunges
3 plates per side x 15 ss 185 x 12 ss +40s x 30 lunges
right into
3 plates per side x 15 ss 205 x 12 ss +40s x 30 lunges
right into
3 plates per side x 15 ss 205 x 12 ss +40s x 30 lunges
right into
3 plates per side x 10 drop to 2 plates per side x 20 drop to 1 plate per side x 30 ss 135 x20 ss walking double lunges x 30

Dumbell stiff leg deads superset TRX glute ham bridges ss TRX leg curls ss leg press calf ss leg press single calf press
50 x 12 ss trx ghb x 15 ss trx leg curls x 15 ss 2 plates per side x 15 calf ss 2 plates per side x 15 single leg calf
repeat immediately
repeat immediately
repeat immediately
repeat immediately w a drop set on leg press calf and single leg press calf

same diet

[chaos]

Not doing KB work anymore Gene?

[chaos]

Not doing KB work anymore Gene?

[NaturalWonder83]

Not doing KB work anymore Gene?

taking a lil break from kb stuff and crazy stuff and being careful w my right arm-i had real bad imflamation in the forearm flexor and bad pain in my hands -all from overuse-for a while it was painful to even curl 30lbs...now its better

[NaturalWonder83]

thursday
6 am
35 mins on treadmill...10 incline, 4.0 mph


thursday evening
quick shoulders


cable face pulls superset cable upright rows
30 x 15 ss 30 x 10
30 x 15 ss 35 x10
30 x15 ss 35 x 10

seated dumbell press
40 x8
60 x8
75 x8
75 x8

leaning cable side laterals
20 x12
20 x12
20 x 12

incline bench side laterals
20 x12
20 x12
20 x12

shrugs
80 x12
100 x10
100 x10
100x10

trx y flies...12 reps
trx ts...12 reps
trx y flies...12 reps

same diet

[NaturalWonder83]

friday
5 am
25 mins hiit on treadmill

legs are so wrecked from wednesday...my quads are extremely sore-it was painful just to lie on the foam roller

friday morning at 10 am
arms and calves

dips superset overhead rope extensions
15 dips ss 80 x 12
15 dips ss 80 x 10
15 dips ss 70 x 8
15 dips ss 70 x 5 drop to 60 x 5

med ball diamond pushups superset standing overhead dumbell extension superset leg press calf
15 diamonds ss 45 x 15 ss 2 plate per side x 25
go right to
12 diamonds ss 45 x12 ss 2 plate per side x 25
go right to
8 diamonds ss 40 x 10 ss 2 plate per side x 25
go right to
6 diamonds ss 40 x10 ss 2 plates per side x 25

bodyweight swooping tricep extensions on bar superset rope pushdowns superset single leg press calf
10 bodyweights ss 70 x15 ss 2 plate per side x 20 per leg
10 bodyweights ss 70 x 12 ss 2pps x 20 per leg
10 bodyweights ss 70 x 8 drop to 50 x 8 ss 2pps x 20 per leg

alternate dumbell curls
25 x 10
35 x10
45 x 10
50 x 5 drop to 20 x 20 both hands same time
50 x 5 drop to 20 x 20 both hands same time
50 x 5 drop to 20 x 20 both hands same time

crouching 2 arm cable curls
50 x 15
80 x 10 drop to 40 x 15


 diet
7 omega eggs w 5 whites w spinnach
1 cup oats w 1/2 cup applesauce w berries and 2 scoop pro powder
2 small homemade blueberry oatmeal muffins
7 oz turkey w spinnach w walnuts
2 scoop pro powder tbsp mac oil
2 can herring w kale advocado salad
7 oz turkey green beans handful pumpkin seeds

got my bodyfat tested today and i came in at 5 %...my weight at the end of the day is 178

cheat day tommorow

[NaturalWonder83]

sat
630 am-3 mile run on track outside

diet
10 egg whites w 3 small homemade oatmeal blueberry muffins and some melon
2 scoop pro powder w 1 cup mixed berries
1 soft pretzel
1 large pizza from grimaldis in brooklyn-best pizza i ever had
half of a raspberry swirl cheesecake from juniors cheesecakes
2 scoop pro powder w 1 cup mixed berries

[NaturalWonder83]

sunday
rest day

2 scoop pro powder tbsp mac oil
8 oz turkey green beans handful pistachios
8 oz turkey w kale advocado salad w handful walnuts
6 omega eggs w spinnach
7 oz salmon w spinnach w handful pumpkin seeds
2 scoop pro powder 2tbsp natural pb

[NaturalWonder83]

monday
515 am
25 mins hiit on treadmill

then abs
incline bench reverse crunches...3 x 20
stability ball crunches...3 x 20
full body foot hand propellers...1 x 10
med ball russian twists...1 x 15
standing russian twist w 35lb plate...1 x 20
lying low back extensions...3 x 15

chest and back this afternoon

[NaturalWonder83]

monday
515 am
25 mins hiit on treadmill

then abs
incline bench reverse crunches...3 x 20
stability ball crunches...3 x 20
full body foot hand propellers...1 x 10
med ball russian twists...1 x 15
standing russian twist w 35lb plate...1 x 20
lying low back extensions...3 x 15

chest and back this afternoon

monday night
back forearms calves

face pulls superset pullups
30 x 12 ss 12 pullups
45 x 12 ss 12 pullups
55 x12 ss 12 pullups
65 x 12 ss 12 pullups

bent over barbell rows
155 x10
155 x 10
155 x10

seated rope rows
160 x10
160 x10
160 x10

dumbell pullovers superset stiff arm pushdowns
100 x12 ss 55 x 12
100 x 12 ss 45 x12

chins superset hypers
12 chins ss +45lbs x12
12 chins ww +45lbs x 12

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

calves
single leg dumbell calf raise
+30lbs
4 sets of 12 per leg

smith machine standing calf
135 x 8
135 x 8
225 x 8
225 x 8
225 x 8
225 x 10 drop to 135 x 10

same diet
50g whey iso tbsp mac oil
6 omega eggs w spinnach
8 oz turkey green beans handful almonds
2 can herring w spinnach handful pumpkin seeds
pre workout-10 egg whites and 1 cup oats w 1/2 cup applesauce w berries and cinnomon
40g pro powder handful pistachios
7 oz turkey green beans and tomatoes 2tbsp natural pb

[NaturalWonder83]

615 am
20 mins hiit on treadmill

chest calves abs tonight

[NaturalWonder83]

615 am
20 mins hiit on treadmill

chest calves abs tonight

tuesday night
chest

great workout-great energy-great pump-short n sweet-i was happy w it

incline dumbell press
95 x 6
100 x 6
100 x 6

incline cable flies
35 x 12
35 x 12

weighted dips superset cable crossover superset dive bomber pushups
+45lbs x 8 ss 35 x 12 ss 25 dive bombers
+45lbs x 8 ss 35 x 12 ss 15 dive bombers
+45lbs x 5 drop to bodyweight x 3 ss 35 x 12 ss 8 dive bombers drop to reg pushups x 5

done in 35 mins

diet
50g whey iso tbsp mac oil
6 omega eggs w spinnach
8 oz salmon w kale advocadoe salad w handful pumpkin seeds
8 oz turkey green beans handful pecans walnuts
pre workout-2 scoop pro powder cup oats 1/2 cup applesauce w berries and cinnomon
8 oz turkey green beans handful almonds
7 oz turkey green beans 2tbsp natural pb

[NaturalWonder83]

wednesday
5:15 am-20 mins hiit on treadmill

wednesday afternoon
Legs

Single Leg Press
1 plate per side x 15 per leg
2 plates per side x 15 per leg
3 plates per side x 15 per leg go into double leg 30 reps

Barbell Stiff Leg Deads superset Walking Kettlebell Lunges superset TRX Hamstring Curls
195 x 15 ss +50s in each hand x 30 lunges ss 15 TRX ham curls
195 x 15 ss +50s in each hand x 30 lunges ss 15 trx ham curls
195 x 15 ss +50s in each hand x 30 lunges ss 15 trx ham curls

Deep Smith Machine Squats superset Weighted Sled Pushes superset Wall Sits
195 x 20 ss very heavy sled x 4 long pushes ss 1 min wall sit
195 x 20 ss very heavy sled x 4 long pushes ss 1 min wall sit
135 x 30 ss very heavy sled x 6 long pushes ss 1 min wall sit

diet
6 omega eggs w spinnach
8 oz chicken w green beans handful walnuts and brazil nuts and pecans
8 oz chicken w green beans handful almonds
pre workout
1 cup oats w 2 scoop pro powder, 1/2 cup applesauce w berries and cinnomon
50g whey iso tbsp mac oil
2 can herring w spinnach handful pumpkin seeds
6 oz turkey green beans handful pistachios

[newmom]

Gene, where is the stairclimber training at..come on I did 60 min tonight

[NaturalWonder83]

Gene, where is the stairclimber training at..come on I did 60 min tonight

i was actually planning on doing it friday morning!!

[NaturalWonder83]

thursday morning
delts and calves

good workout-quick and fast paced-done in about 35 mins

trx rear delt flies superset side dumbell raises
15 trx ss 15 lbs x 15 reps
15 trx ss 15lbs x 15 reps
15 trx ss 15lbs x 15 reps


standing dumbell press superset rope face pulls
50 x 15 ss 70 x 15
60 x 12 ss 90 x 15
70 x 8 ss 120 x 15

standing press w empty barbell superset front plate raise superset single calf press on leg press
45lb bar x 50 reps ss 25lbs x 15 ss 2 plates per side x 12 per leg
45lb bar x 50 reps ss 25lbs x 15 ss 2 plates per side x 12 per leg
45lb bar x 50 reps ss 25lbs x 15 ss 2 plates per side x 12 per leg

calf press on leg press
4 plates per side-8 reps toes out, in, straight
24 reps
24 reps
24 reps
24 reps

diet for today
10 egg whites, cup oats w berries 1/2 cup applesauce w cinnomon
2 scoop pro powder 2tbsp natural pb
7 oz turkey green beans handful almonds
7 oz turkey green beans handful pecans walnuts brazil nuts
2 scoop whey iso tbsp mac oil
6 omega eggs w spinnach
2 can sardines w green beans and tomatoes handful pumpkin seeds

[newmom]

i was actually planning on doing it friday morning!!

okie dokie my  friend

[NaturalWonder83]

friday
5:15 am-30 mins on the stairstepper


friday afternoon
arms and calves and abs

1 arm dumbell preacher curl superset dumbell skullcrushers
30 x 10 per arm ss 30 x 10
35 x 10 per arm ss 35 x 6
40 x 10 per arm ss 35 x 6

incline cable curls superset overhead rope extensions
25 x 12 ss 60 x 12
35 x 10 ss 80 x 12
45 x 8 ss 100 x 12

cable 2 arm concentration curls superset bar pushdowns
25 x 15 ss 80 x 12
35 x 15 ss 100 x 12
35 x 15 ss 130 x 12

cable wrist curls superset cable reverse wrist curls superset rope hammers superset smith machine calf raises
40 x 15 ss 40 x 15 ss 40 x 12 ss 135 x 12
50 x 15 ss 50 x 15 ss 50 x 12 ss 195 x 12
70 x 15 ss 70 x 15 ss 50 x 12 ss 225 x 12
70 x 15 ss 70 x 15 ss 50 x 12 ss 295 x 8
70 x 15 ss 70 x 15 ss 50 x 12 ss 295 x 8

abs
stabilty ball pikes superset bosu weighted crunches superset barbell landmines superset med ball russ twist
2 sets of:30 pikes/ ss +25lbs x 30 bosus/ ss 70lbs x 10 landmines/ ss 20lb russ twist x 30 reps

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

[newmom]

friday
5:15 am-30 mins on the stairstepper

Gene what level did you do this at

[NaturalWonder83]

Gene what level did you do this at

i did level 14

[chaos]

"70lbs x 10 landmines"

Do you include the weight of the bar?

What height to do you hold it? Eye level or shoulder level?

[NaturalWonder83]

"70lbs x 10 landmines"

Do you include the weight of the bar?

What height to do you hold it? Eye level or shoulder level?

yeah-i did-so i just had a 25lb plate on the 45lb bar-i held it at eye level

[newmom]

i did level 14

whoa pretty good..does the stairmaster go up to level 20, thats the highest level on the one I use..I ran 8 miles this am, then 2nd cardio 45 minutes stairmaster level 20, then 25 min on stair climber..BRUTAL