Naturalwonder83 training Log

[NaturalWonder83]

tuesday
5 am
20 mins hiit cardio on treadmill

afternoon
chest and calves

incline cable flies superset bosu ball pushups
50 x 12 ss 20 bosus
80 x 12 ss 20 bosus
100 x 12 ss 20 bosus
120 x 12 ss 20 bosus

smith machine incline press
185 x 6
195 x 6
225 x 6
245 x 3

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

cable crossovers
70 x 12
100 x 12
130 x 12
150 x 12

spiderman pushups
1 x 15
scorpion pushups
1 x 15
explosive plyo pushups on med ball
1 x 10

calves
seated calf
7 sets of 15 reps w/ a plate and quarter

[NaturalWonder83]

wednesday
legs calves
no cardio

done in 35 mins

hack squat superset sled push superset leg press
2 plates per side x 15 ss 30 secs heavy sled push superset 4 plates per side x 30 reps
3 plates per side x 15 ss 30 secs heavy sled push superset 4 plates per side x 30 reps
3 plates per side x 15 ss 30 secs heavy sled push superset 4 plates per side x 30 reps

kettlebell front squats(butt to ankles) superset butt to heels box jumps superset trx single leg explosive knee drives
50lbs per hand x 12 ss 12 deep box jumps superset 20 trx per leg
50lbs per hand x 12 ss 12 deep box jumps superset 20 trx per leg
50lbs per hand x 12 ss 12 deep box jumps superset 20 trx per leg

leg press calf superset hopping holding light kettlebells
4 plates per side x 15 ss 30 secs hops
4 pps x 12 ss 30 secs hops
4 pps x 10 ss 30 secs hops

very tired after this

diet was the same as always

[NaturalWonder83]

thursday
5 am
20 mins hiit on treadmill

thursday evening
abs
lying flutter kicks...50 reps...lying scissors...50 reps
lying reverse crunch...2 x 15
crunches...2 x 15
oblique crunches..2 x 15 per side

same diet

2 scoop whey iso tbsp mac oil
2 omega eggs 3/4 cup egg whites w 3tbsp guacomole w spinnach
8 oz salmon w spinnach handful pumkin seeds
8 oz turkey green beans handful walnuts
8 oz turkey green beans handful almonds/brazil nuts
2 scoop whey iso 2 tbsp natural pb

[andreisdaman]

I still think you're Bluto

[NaturalWonder83]

I still think you're Bluto

empty cans rattle the most

[NaturalWonder83]

friday

had my bodyfat tested again today
ive dropped bodyfat so now i am between 4-5%
bad news is that i have also dropped weight-i dont need to lose any weight oh mercy

so no cardio today
and im planning on a huge cheat day tommorow

delts and arms and calves:

side dumbell laterals superset db curls superset dips
20 x 12 ss 20 x 12 ss 12 dips
25 x 12 ss 25 x 12 ss 12 dips
30 x 12 ss 30 x 12 ss 12 dips

seated dumbell press superset trx triceps superset trx biceps
60 x 10 ss 15 trx ss 15 trx
70 x 10 ss 15 trx ss 15 trx
80 x 10 drop to 50 x 8 ss 15 trx ss 15 trx

trx y raises superset face pulls superset rope pushdowns
15 trx ys ss 100 x 15 ss 100 x 15
15 trx ys ss 100 x 15 ss 100 x 10 drop to 80 x 10 drop to 50 x 12
15 trx ys ss 80 x 15 ss 100 x 8 drop to 80 x 7 drop to 50 x 10

standing barbell press superset dumbell shrugs
65 x 20 ss 80 x 15
right into
65 x 20 ss 80 x 15
right into
65 x 20 ss 80 x 15

smith machine standing calf
225lbs
4 sets of 20, 15, 12, 10

diet
2 omega eggs 3/4 cup whites w 1/2 advcaode w spinnach
2 scoop pro powder w 1 cup oats, 2tbsp nat pb, blueberries and 1 apple w cinnomon
8 oz salmon w spinnach w tomatoes handful pumpkin seeds
8 oz turkey snow peas handful almonds
8 oz turkey snow peas handful walnuts brazil nuts
2 scoop whey iso tbsp mac oil

[NaturalWonder83]

sat
7 am
20 mins hiit cardio on treadmill

diet
cheat day
10 egg whites 1 cup oats w 2tbsp nat pb and blueberries and cinnomon
8 oz turkey w spinnach handful walnuts
5 slices lombardis pizza
1 slice rays pizza
1 soft pretzel
2 scoop pro powder 3/4 cup oats w blueberries and cinnomon
shrimp dumplings
1 sushi roll
1 soft pretzel
1 greek yogurt w blueberries and cinnomon
medium dominoes pizza


sunday
today
rest day
diet
cheat day
2 scoop whey iso tbsp mac oil
4 omega eggs w 3/4 cup egg whites w spinnach
2 scoop whey iso w 2tbsp almond butter
8 slices of lombardis pizza
1 slice rays pizza
1 slice juniors raspberry swirl cheesecake
1 small DQ reeses blizzard
1 greek yogurt w blueberries and pumpkin seeds

[NaturalWonder83]

monday
5:30 am
20 mins hiit cardio on treadmill

monday evening
chest bis calves abs

with calvinh from the forum

seated calf raise
5 sets of 8
then 1 drop set for 5 drops

incline smith machine press
135 x 12
185 x 10
225 x 8
275 x 4 (+ 3 forced reps)

hammer strength press
2 plates per side x 8
2 plates +15 per side x 5
2 plates +15 per side x 4 drop a 5 per side x 3 drop a 10 per side x 3

cable crossover superset pushups
80 x 12 ss 15 pushups
90 x 10 ss 15 pushups
100 x 6 ss 15 pushups

biceps
machine drag curls
4 sets of 8-10...last set was rest pause

hammer curls
40 x 10
50 x 8
55 x 6

abs
machine curls
3 sets of 20

full body propellers
3 sets of 10

diet was the same-except now carbs post workout

[NaturalWonder83]

tuesday
5 30 am
20 mins hiit on treadmill

diet today
2 scoop whey iso tbsp mac oil
4 omega eggs w 3/4 cup whites w spinnach
8 oz salmon w green beans handful pumpkin seeds
8 oz turkey green beans handful pistachios
8 oz salmon w broccoli 2 oz advocadoe
2 scoop pro powder 2tbsp almond butter

[NaturalWonder83]

wednesday evening

legs and shoulders

circuit #1:
sandbag front squats/reverse lunge w/ overhead sandbag press and rotation/duffell bag twisting deadlift into snatch/spiderman walks/giant rope jump squat waves/giant rope jumping jacks

3 sets of:
50lb sandbag x 20 front squats/50lb sandbag reverse lunge press rotation x 20 times/ 60lb duffell bag twisting deadlift and snatch x 15 times/25 spiderman walks/20 rope wave jump squats/15 giant rope jump squats

circuit#2:
TRX single leg glute bridge/walking dumbell press/heavy sled pushes/transitional planks on stabilty ball/plank and knee tucks on stability ball

3 sets of:
15 trx single bridge per leg/ 25lbs walking dumbell press x 60 steps/ 250lb sled pushes x 30secs-1 min/ 15 trans plank on ball/15 knee tucks on ball

done in little under an hour

diet
2 scoop pro powder 2 tbsp almond butter
8 oz chicken w green beans 3 oz advocadoe
8 oz chicken w green beans handful walnuts brazil nuts
2 omega eggs w 3/4 cup whites, 2 oz advocadoe, 2 slice turkey bacon w spinnach
8 oz salmon w green beans handful pumpkin seeds
post workout-2 scoop whey iso cup oats w 2tbsp almond butter w blueberries and cinnomon
5 oz chicken w spinnach and tomatoes w 1tbsp mac oil

[coltrane]

almond butter is dangerous.  WAY too tasty!

[NaturalWonder83]

almond butter is dangerous.  WAY too tasty!

i know what u mean
i just wanna eat the whole jar at once


thursday
5:30 am
20 mins hiit cardio on treadmill

diet
2 scoop vpx whey iso(tastes good) tbsp mac oil
4 omega eggs w 3/4 cup whites 2 turkey bacon w spinnach
8 oz chicken w green beans handful walnuts
8 oz chicken w green beans handful almonds and brazil nuts
2 scoop whey iso tbsp mac oil

got hungry and had a small handful pistachios

8 oz salmon w spinnach and tomatoes handful pumpkin seeds

[Alex23]

Why would anyone read this shit 

[coltrane]

Why would anyone read this shit 

meltdown

[NaturalWonder83]

friday
back tris abs

pulldowns
140 x 12
160 x 10
170 x 6

bent over 2 arm dumbell rows
50s x 10
70s x 10
85s x 10

chins
+25lbs x 10
+25lbs x 10
bodyweight x 15

vbar chins superset decline dumbell pullovers superset low rope rows
12 vbar chins ss 75 x 12 ss stack x 15
12 vbar chins ss 75 x 12 ss stack x 15
12 vbar chins ss 75 x 12 ss stack x 15

barbell shrugs superset incline bench reverse crunch
315 x 15 ss 15 rev crunch
315 x 15 ss 15 rev crunch
315 x 15 ss 15 rev crunch
315 x 15 ss 15 rev crunch

dips superset bosu ball crunch superset cable wrist and reverse curls
15 dips ss 15 bosu ss 50 x 15 ss 50 x 15
15 dips ss 15 bosu ss 50 x 15 ss 50 x 15
15 dips ss 15 bosu ss 50 x 15 ss 50 x 15

dumbell kickbacks superset diamond pushups
40 x 12 ss 15 diamonds
40 x 12 ss 15 di
40 x 12 ss 15 di

standing plate twists
45lbs 3 sets of 15 per side

lying supermans 3 sets of 15

same diet

Why would anyone read this shit  

x2

[mass 04]

I like reading your log, Gene.

[NaturalWonder83]

I like reading your log, Gene.

thanks!

[NaturalWonder83]

sat
7 am
3 mile run outside

2 scoop vpx whey iso 2tbsp almond butter
4 omega eggs w 3/4 cup whites w spinnach
8 oz turkey w kale handful pecans
8 oz turkey w kale handful pistachios
8 oz herring w spinnach handful pumpkin seeds
2 scoop whey iso tbsp mac oil

[NaturalWonder83]

sunday
rest day

diet

4 omega eggs w 3/4 cup whites w spinnach
8 oz herring w spinnach handful pumpkin seeds
8 oz chicken w green beans handful pecans brazil nuts
2 scoop whey iso tbsp mac oil
8 oz turkey w spinnach and tomatoes 1 small advocadoe
4 omega eggs w 2 slice turkey bacon w spinnach

[NaturalWonder83]

monday

chest bis abs

incline cable flies
175 x 12

hammer strength incline press
3 plates per side x 8

flat dumbell press
85 x 8

chins
+35lbs x 6

strive machine curl
85 x 10

rope hammers
140 x 8

abs
bench knee ups ss nautilus machine crunches
3 x 20 ss 3 x 20

russ twist w med ball
2 x 30 per side

tried a new workout style today
less sets, very slow and deliberate form, gonna try to go heavier and heavier each workout


great pump!

same diet

[NaturalWonder83]

tuesday
7 am
ran a few miles outside

same diet

[andreisdaman]

tuesday
7 am
ran a few miles outside

same diet

three things...

1) I liked you better as Bluto

2) where do you get the money to have such lavish meals?

3) with all this working out you do , do you have a job?

[NaturalWonder83]

three things...

1) I liked you better as Bluto

2) where do you get the money to have such lavish meals?

3) with all this working out you do , do you have a job?

1.i never was bluto-thats a rumor began by my enemies
2.i live above my means
3.yes i have a job-i wake up to do cardio before work, then lift weights either when im done or have a break at work

wed
delts back tris

side cable laterals superset pullups
30 x 12 ss 12 pullups
50 x 12 ss 12 pullups
80 x 12 ss 12 pullups
100 x 12 ss 12 pullups

seated cable row superset standing dumbell press
180 x 10 ss 50 x 10
220 x 8 ss 50 x 10
240 x 8 ss 50 x 10
260 x 6 ss 50 x 10

hammer strength shrugs superset vbar pulldowns
4 plates per side x 15 ss 150 x 12
4 pps x 15 ss 150 x 10
4 pps x 15 ss 150 x 8
4 pps x 15 ss 150 x 6

deadlifts
225 x 15
225 x 25
225 x 30

face pulls
100 x 15
100 x 15
100 x 15

overhead dumbell extensions ss vbar pushdowns
65 x 12 ss 80 x 15
65 x 12 ss 100 x 15
65 x 12 ss 130 x 10 drop to 95 x 7 drop to 45 x 15

dips
2 sets of 20

forearms
cable wrist curls
4 sets of 20
cable reverse curls
4 sets of 12

4 omega eggs w 3/4 cup whites w spinnach
8 oz turkey green beans handful walnuts
8 oz turkey green beans handful pecans brazil nuts
8 oz turkey w snow peas handful pecans
post workout-2 scoop whey iso 1 cup oats w 2tbsp nat pb w cinnomon w 1 apple
2 can herring w spinnach handful pumpkin seeds
im either gonna cheat and have a blizzard and lg pizza, or just have 2 scoops whey iso w tbsp mac oil

[mass 04]

Thats quite a workout!

[andreisdaman]

I don't mean to be a jerk-off Gene, but what are we supposed to be learning from your log?...I do admire your will and determination though