Naturalwonder83 training Log

[NaturalWonder83]

Thats quite a workout!

thanks!

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

youre not susposed to learn anything
this log is for me so i can keep track of my workouts and diet

today
thursday
2nd cheat day
4 omega eggs w 3/4 cup egg whites w spinnach
8 oz turk green beans and walnuts
8 oz turk green beans and walnuts
1 large chicken parm pizza and a slice of cheesecake
2 scoop whey iso w tbsp mac oil
8 oz salmon w spinnach, blueberries and pumpkin seeds
soft pretzel
2 scoop whey iso w tbsp mac oil and blueberries

[NaturalWonder83]

friday
5AM
ran a few miles outside

friday afternoon

legs

smith machine split squats
135 x 15 per leg
185 x 15 per leg
225 x 12 per leg
275 x 8 per leg

hack squats superset pistol squats
2 plates per side x 20 ss 10 pistols per leg
2 pps x 20 ss 10 pistols
2 pps x 20 ss 10 pistols

stiff leg deads superset walking lunges w/ kettlebells
185 x 15 ss 30 lunges w 50lb kettlebells
185 x 15 ss 30 lunges w 50lb kettlebells
185 x 15 ss 30 lunges w 50lb kettlebells

calves
leg press calf
1 plate per side
4 sets of 20 single leg, then 20 both legs
2 plates per side
4 sets of 20

[NaturalWonder83]

took saturday and sunday off
wanted to do cardio but my legs were too sore from friday

same diet both no days

[NaturalWonder83]

monday
6 am-ran a few miles outside

monday afternoon
chest bis calves abs

seated calf
5 sets of 15 reps

incline cable flies superset bosu pushups superset bodyweight calf raises on box
60 x 12 ss 15 bosu ss 30 calf
80 x 12 ss 15 bosu ss 30 calf
100 x 8 ss 15 bosu ss 30 calf
100 x 8 ss 15 bosu ss 30 calf

hammer strength incline press
3 plates+10 per side x 4
3 plates+10 per side x 4
3 plates+10 per side x 4

weighted dips
+45lbs x 8
+45lbs x 8
+45lbs x 8

cable crossover superset tpushups
100 x 12 ss 10 tpushups
100 x 12 ss 8 incline pushups/8 flat pushups/5bench pushups

bis
dumbell preacher curl superset incline cable curls
35 x 8 ss 60 x 8
40 x 8 ss 40 x 10
40 x 8 ss 30 x 12

face down hammer curls on incline bench
40 x 8
50 x 8

machine concentration curls
60 x 20
70 x 15
80 x 15

seated calf raise
5 sets of 15 reps

abs
hanging reverse crunch superset bosu crunch
2 x 10 ss 2 x 10
russian twist w med ball
2 sets of 20 per side

same diet

[NaturalWonder83]

tuesday
5 am
20 mins hiit cardio on treadmill

same diet
6 omega eggs w spinnach
2 scoop pro powder 2tbsp almond butter
8 oz chicken w snow peas, 1 advocadoe
9 oz chicken w snow peas handful pecans brazil nuts
2 scoop pro powder 2tbsp almond butter
handful walnuts as a snack
2 can kippers w spinnach handful pumpkin seeds

[Alex23]

this log is for me so i can keep track of my workouts and diet

Try this.. http://home.trainingpeaks.com/wko-desktop-software/analysis-software-for-training-files.aspx

Space is scarce on here so...

[NaturalWonder83]

wednesday
delts back tris calves


pullups superset side laterals ss trx single leg handstand pushups
12 pullups ss 20 x 15 ss 10 trx
12 pullups ss 25 x 15 ss 10 trx
12 pullups ss 30 x 15 ss 10 trx
12 pullups ss 30 x 15 ss 10 trx

tbar rows superset trx y flies
4 plates x 10 ss 12 y flies
4 plates x 10 ss 12 y flies
4 plates x 10 ss 12 y flies
4 plates x 10 ss 12 y flies

trx inverted rows superset dumbell shrugs
15 trx rows ss 80s x 20
15 trx rows ss 90s x 20
15 trx rows ss 90s x 20

cable rear dealt superset hammer chins superset bodyweight tricep extensions
30 x 12 ss 12 hammer chins ss 15 tri ext
30 x 12 ss 12 hammer chins ss 15 tri ext
30 x 12 ss 12 hammer chins ss 15 tri ext

rope pushdowns superset dips superset leg pres calf
50 x 12 ss 12 dips ss 2 plates per side x 32
45 x 12 ss 12 dips ss 2 pps x 32
40 x 12 ss 12 dips ss 3 pps x 32
35 x 12 ss 12 dips ss 3 pps x 32

same diet

[NaturalWonder83]

thursday
rest day

same diet
5 omega eggs w 3/4 cup egg whites 2 slice turkey bacon w spinnach
8 oz chicken w snow peas handful walnuts
8 oz chicken w snow peas handful walnuts
2 scoop pro powder 2tbsp almond butter
8 oz salmon w snow peas handful pumpkin seeds
2 scoop pro powder tbsp mac oil

[NaturalWonder83]

fri 5am 20 mins hiit on treadmill at gym

fri afternoon legs forearms calves abs

power squat machine
2 plate per side x 10
3 pps x 10
4 pps x 10
4 pps x 10 drop top 2 pps x 20 drop to 1 pps x 10

seated leg curl
80 x 15
95 x 15
95 x 15

dumbell step ups on bench
70 x 10 per leg
80 x 10 per leg
step up into reverse lunge-bodyweight-20 per leg

dumbell stiff leg deads
70 x 15
70 x 15
single leg deadlift
50lbs x 10 per leg

wall sit
2 sets of 2 mins

cable wrist curls
4 x 25
cable reverse curls
4 x 12

seated calf
7 sets of 15 w/ plate and quarter

abs
trx ab rollout superset lying flutter kicks low
2 sets of 15 ss 2 sets 50
trx ab rollouts superset lying reverse crunch
2 sets of 15 ss 2 sets of 15
trx oblique crunches
2 sets of 15 per side

same diet

[NaturalWonder83]

sat
rest day

sunday
today
730 am
20 mins hiit cardio on treadmill

then abs
bench knee ups 3 x 15
bosu ball crunches 3 x 15
med ball russ twists 3 x 15

same diet

no cheat meals this weekend because of a red pimple on my cheek

[Meso_z]

seems youre doing a keto diet....hows the fat loss?

do you feel full in the gym or flat?

[NaturalWonder83]

seems youre doing a keto diet....hows the fat loss?

do you feel full in the gym or flat?

ive been eating like this for a little over a year i believe-i dont think its a full on keto diet-its high protein and high fat w veggies at each meal, except post workout where i have high pro- high carb- high fat-its usually 40g pro powder, cup oats w/ cup blueberries and 2tbsp natural peanut butter

and usually for 1-2 days a week i have cheat days-the days after the cheat day i am very very very full and pumped
lol i dont think there is much fat for me to lose anymore-im at 4-5% bodyfat year round...so im able to maintain my leaness very well

i feel very full at the gym when i work out-strength is good

[NaturalWonder83]

trained w SF1900 from the getbig chat forums

back bis

pullups
3 sets of 12

tbar rows
2 quarters-10
4 quarters-10
5 quarters-10

1 arm dumbell row
100 x 8
100 x 8
100 x 8

vbar pulldowns
170 x 10
170 x 10
170 x 10

face pulls
50 x 12
70 x 12
70 x 12

bis
dumbell curls superset high cable curls
35 x 8 ss 40 x 12
45 x 8 ss 40 x 12
50 x 6 ss 40 x 12

then SF1900 left so i did

hammer curls
45 x 8
50 x 8
60 x 6

cable wrist curls
4 sets of 15 w/ 70lbs

cable reverse curls
4 sets of 12 w/ 80lbs

had some cheat foods in the evening-small reeses blizzard, 2 slice pizza, slice cheesecake, small greek yogurt w berries

[NaturalWonder83]

tuesday

rest day

diet
2 scoop whey iso tbsp mac oil
4 omega eggs w 2 oz turkey w spinnach and blueberries
1 dq oreo cookie dough fudge blizzard
1 slice pizza 1 chicken caesar wrap
8 oz turkey 4 tbsp guacomole 4 brazil nuts green beans
cookie dough ice cream w gummi bears
medium dominoes thin crust pizza
1 apple
8 oz salmon w spinnach handful pumpkin seeds

[NaturalWonder83]

wed
4:45 am-ran a few miles outside

afternoon
chest tris calves

incline cable flies superset bosu pushups
50 x 12 ss 25 bosu
70 x 10 ss 25 bosu
80 x 8 ss 25 bosu

incline press
225 x 5
225 x 5
225 x 5

weighted dips
+45lbs x 8
+55lbs x 8
+55lbs x 8

pec deck superset scorpion pushups-195 x 12 ss 15 scorpions
pec deck superset stabilty ball rikochet pushups-195 x 12 ss 8 rickochets
pec deck superset uchi mata pushups-195 x 12 ss 10 uchi matas

dumbell kickbacks
35 x 15
40 x 15
45 x 15

dips
bodyweight
15
15
15

calves
plate+35
7 sets of 8

same diet
4 omega eggs w 2 oz turkey w spinnach
2 scoop pro powder tbsp mac oil
8 oz turkey green beans handful walnuts
8 oz turkey green beans 1 advocaode
post workout-2 scoop pro powder cup oats w 2tbsp nat pb w/ blueberries and cinnomon
8 oz salmon w spinnach and tomatoes handful pumpkin seeds
8 oz chicken w spinnach w/ olive oil and vinegar
2 scoop pro powder tbsp mac oil

[andreisdaman]

Hey Bluto..I mean...Gene..how long is this thread going to go on?..and when do we see pics of you to gauge your progress?

[NaturalWonder83]

Hey Bluto..I mean...Gene..how long is this thread going to go on?..and when do we see pics of you to gauge your progress?

hello
this personal log will continue until the day i drop dead

no progress pix-the people who i work out with in real life can gauge my progress

talk to sf1900

[NaturalWonder83]

thursday
legs calves

huge heavy kettlebell deads superset sandbag lateral explosive step ups superset sled pushes
15/70lb bag on shoulders x 30 secs/heavy sled x 30 secs

repeat 2 more times^^


stiff leg deads superset trx leg curls superset sandbag walking lunges
135 x 20/15 trx/70lb bag x 30 lunges

repeat 2 more times^^^

pistol squat superset jumping split squats superset leg press calves
12 pistols/ 20 jump split squat/ 3 plate per side x 20
 repeat 2 more times^^^^^


same diet

[NaturalWonder83]

friday
5 am-20 mins hiit cardio on treadmill

friday afternoon
shoulders calves abs

dumbell upright rows superset seated dumbell press(no back support) superset bench knee ups
25 x 15 ss 30 x 12 ss 15 knee ups
25 x 15 ss 35 x 12 ss 15 knee ups
25 x 15 ss 40 x 12 ss 15 knee ups
25 x 15 ss 40 x 12 ss 15 knee ups

1st time trying db presses seated w/ no back support-very hard-but really felt them

cable side laterals superset bent over db laterals ss bosu ball crunch w/ weight plate
25 x 15 per side ss 15 x 15 ss 15 bosu crunch+25lbs
25 x 15 per side ss 15 x 15 ss 15 bosu crunch+25lbs
25 x 15 per side ss 15 x 15 ss 15 bosu crunch +25lbs
25 x 15 per side ss 15 x 15 ss 15 bosu crunch+25lbs

giant rope waves ss dumbell side laterals ss med ball russ twists
30 secs ropes ss 15 x 15 ss 30 russ twists
30 secs ropes ss 15 x 15 ss 30 russ twists
30 secs slams ss 15 x 15 ss 30 russ twists
30 secs slams ss 15 x 15 ss 30 russ twists

calves
stairway
1st step x 1 raise
2nd step x 2 raise
3rd step x 3rd raise
up to 24th step x 24 raises

tibia raises
4 sets of 20

same diet

______________

saturday
630 am
ran a few miles outside

same diet

_______________________
sunday
today
rest day
same diet

[NaturalWonder83]

monday
6 am
ran a few miles outside

monday afternoon
arms w/ sf1900

1 arm dumbell preacher curl
35 x 12
40 x 10
45 x 8
45 x 6

close grip bench
135 x 12
185 x 8
195 x 6
195 x 4

incline cable curls superset rope extensions
60 x 8 ss 120 x 12
60 x 8 ss 140 x 12
60 x 8 ss 180 x 12

barbell concentration curls superset kickbacks
60 x 15 ss 40 x 10
60 x 15 ss 50 x 10
60 x 15 ss 50 x 10

face down hammers on incline bench
50 x 8
50 x 8
50 x 8


cable wrist curls
4 sets of 15
cable reverse curls
4 sets of 10

cheat day

[NaturalWonder83]

tuesday
rest day
cheay day

wednesday
today
6 am
20 mins hiit cardio on treadmill

chest back delts calves this afternoon

[NaturalWonder83]

tuesday
rest day
cheay day

wednesday
today
6 am
20 mins hiit cardio on treadmill

chest back delts calves this afternoon

wed afternoon
chest back calves abs

incline dumbell press superset pullups
60 x 15 ss 12 pullups
80 x 12 ss 12 pullups
90 x 8 ss 12 pullups
90 x 6 ss 12 pullups

bench press superset pushups on hanging rings superset trx low inverted rows
135 x 20 ss 12 ring pushups ss 15 trx
185+chains x 10 ss 12 ring pushups ss 15 trx
195+chains x 8 ss 12 ring pushups ss 15 trx
195+chains x 6 ss 15 pushups ss 12 ring pushups ss 15 trx

standing 2 arm cable rows superset flies on hanging rings
stack x 15 ss 12 ring flies
stack+20 x 10 ss 12 ring flies
stack+20 x 10 ss 12 ring flies

hammer chins superset stiff arm pushdowns
12 hammers ss 50 x 15
12 hammers ss 50 x 15
12 hammers ss 50 x 15

leg press calf superset bench knee ups
1 plate per side x 15 ss 20 knee ups
2 pps x 15 ss 20 knee ups
3 pps x 15 ss 20 knee ups
4 pps x 15 ss 20 knee ups
4 pps x 15 ss 20 knee ups

trx rollouts superset incline plank knee crosses
15 trx ss 15 incline crosses
15 trx ss 15 incline crosses
15 trx ss 15 incline crosses

cable iso palof press
2 sets of 35lbs per side x 30 secs each

same diet

[NaturalWonder83]

thursday
delts traps

dumbell upright rows
20 x 12
22 x 12
30 x 12
30 x 12

seated dumbell press no back support
40 x 15
50 x 12
55 x 8
55 x 8

side dumbell laterals
40 x 8
45 x 8
45 x 8

incline dumbell side raise superset face pulls
22 x 12 ss 130 x 12
22 x 12 ss 130 x 12
22 x 12 ss 130 x 12

hammer strength shrugs
2 plates per side x 15
4 plates per side x 15
4 pps x15
4 pps x 15
4 pps x 15

same diet

[NaturalWonder83]

friday
legs

low box squats
135 x 20
185 x 15
195 x 12
225 x 8
225 x 8

bulgarian split squats superset walking lunges
3 sets of bodyweight x 15 per leg ss 40 lunges

step ups into reverse lunge combo
3 sets of 20 per leg

lying stabilty ball ham curls superset dumbell sumo deads
3 sets of 15 ball curls ss 120 x 20

dumbell stiff leg deads superset high box jumps
55 x 12 ss 10 jumps
55 x 12 ss 10 jumps

seated calf
7 sets of 15
same diet

Saturday
7 am
20 mins hiit cardio on treadmill

afternoon
arms calves at golds new haven ct
vbar pushdowns superset machine preachers
4 x 15, 15, 12, 12 ss 4 x 15 15 12  12
cable incline curls superset machine overhead extensions
4 x 12, 8, 8, 15-drop set ss 4 x 20 15, 12, 12-drop set
dips w/ chains on neck superset machine concentration curls
4 x 10 ss 4 x 15

hammer curls superset barbell rev curls
3 sets of 10 ss 3 sets of 10
cable wrist curls
4 sets of 20

machine calf raise
heavy
6 sets of 12
donkey calf raise machine
6 sets of 15

sunday
rest day
same diet for nontraining day-no carbs

[mass 04]

What do the chains add to lifts? I am seeing more and more people using them.