Author Topic: Naturalwonder83 training Log (Read 504819 times)

NaturalWonder83 · « **Reply #375 on:** August 29, 2010, 07:03:51 PM »

Quote from: mass 04 on August 29, 2010, 06:53:03 PM

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

im not sure the weight-it was my 1st time using them-i noticed when i put them around my neck it made me lean forward a bit-i really like how it felt-i liked it better than a weight belt w plates attached

NaturalWonder83 · « **Reply #376 on:** August 30, 2010, 03:11:42 AM »

monday
5am
20 mins hiit cardio on treadmill at gym

gonna go to golds new haven again today to train chest back calves

NaturalWonder83 · « **Reply #377 on:** August 30, 2010, 01:15:02 PM »

Quote from: NaturalWonder83 on August 30, 2010, 03:11:42 AM

monday
5am
20 mins hiit cardio on treadmill at gym

gonna go to golds new haven again today to train chest back calves

monday afternoon
chest back calves at golds gym

evan centopani was squatting 500 pounds rock bottom and slow while i did calves

wide pulldowns superset old 1980s retro 2 handed incline press
4 sets of 15 ss 4 sets of 12, 10, 8, 8-drop set

gironda dips superset vbar chins
4 sets of 12 ss 4 sets of 12

bodymasters decline press superset tbar row
4 sets of 12 ss 4 sets of 8

1 arm db rows superset pec deck
3 sets of 6 ss 3 sets of 12

original nautilus pullover machine superset pushups
3 sets of 12 ss 3 sets of 20

standing calf raise
7 sets of 10

seated calf
4 sets of 15

donkey calf raise machine
7 sets of 20

cheat day

chaos · « **Reply #378 on:** August 30, 2010, 04:29:22 PM »

Quote from: mass 04 on August 29, 2010, 06:53:03 PM

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

Do you want to know how much weight or what their purpose is?

Gene, how goes the firemans testing? Are you an engine driver yet?

NaturalWonder83 · « **Reply #379 on:** August 30, 2010, 04:41:51 PM »

As I walked to the calf raise I saw Evan squatting
"hey" i said
"hey" he said back "I almost didnt recognize you"
"how you been?" I said
"I've been good..looks like you lost some weight...looks like you are in real good shape"

Gene-endorsed by Evan Centopani IFBB pro

"hey can I ask you something" I said
"sure" he said
"can u critique my calves? Be honest, you can even insult them if you want"
"you have the muscle insertions...the calves are there...they look ok...if you just keep training them they will grow more"

NaturalWonder83 · « **Reply #380 on:** August 30, 2010, 04:43:06 PM »

Quote from: chaos on August 30, 2010, 04:29:22 PM

Do you want to know how much weight or what their purpose is?

Gene, how goes the firemans testing? Are you an engine driver yet?

slow going w/ the testing
the results have been sitting on the directors desk for wekks and weeks...no one knows why they havent been mailed out

NaturalWonder83 · « **Reply #381 on:** September 01, 2010, 01:36:16 PM »

Tuesday
kickboxing training for upcoming fight

wed
shoulders traps abs
w/ sf1900

hammer strength press
plate+35 per side x 10
2 pps x 10
2 plate+25 per side x 8

strive machine side laterals
130 x 8 drop to 110 x 8 drop to 90 x 8
150 x 8 drop to 130 x 8 drop to 90 x 8
160 x 6 drop to 140 x 6 drop to 90 x 6

front raise w/ ez curl bar
50 x 12
50 x 12
50 x 12

cable rear delts
50 x 12
50 x 12
30 x 15
30 x 15

barbell shrugs
225 x 12
275 x 12

behind back smith shrugs
225 x 12
225 x 15

abs
incline bench revrse crunch
2 x 15
bosu crunch
2 x 15
med ball russ twist
2 x 15 per side

same diet

mass 04 · « **Reply #382 on:** September 01, 2010, 02:25:51 PM »

Quote from: chaos on August 30, 2010, 04:29:22 PM

Do you want to know how much weight or what their purpose is?

Gene, how goes the firemans testing? Are you an engine driver yet?

purpose mainly..

NaturalWonder83 · « **Reply #383 on:** September 02, 2010, 07:27:24 PM »

Thursday
630 am
ran few miles outside...I timed my run and it turns out ive been doing 7 minute miles...this weekend I hope to get 6 minute miles

thursday evening
more kickboxing training for upcoming fight

same diet

4 omega eggs w 3/4 cup whites w spinnach
2 scoop pro powder tbsp mac oil
8 oz turkey w collard greens 1 advocadoe
8 oz turkey w collard greens w walnuts
2 scoop pro powder tbsp mac oil
8 oz salmon w pumpkin seeds w collard greens

NaturalWonder83 · « **Reply #384 on:** September 03, 2010, 09:19:22 AM »

legs and cardio

pistol squats superset high box jumps
12 pistols per leg ss 12 jumps
12 pistols per leg ss 12 jumps
12 pistols per leg ss 12 jumps

smith machine deep squat superset smith machine reverse lunges superset sled pushes
135 x 5 ss 135 x 8 rev lunge ss 135 x 5 ss 135 x 8 lunge ss 135 x 5 ss 135 x 8 lunge ss 30 secs heavy sled pushes
135 x 5 ss 135 x 8 rev lunge ss 135 x 5 ss 135 x 8 lunge ss 135 x 5 ss 135 x 8 lunge ss 30 secs heavy sled pushes
135 x 5 ss 135 x 8 rev lunge ss 135 x 5 ss 135 x 8 lunge ss 135 x 5 ss 135 x 8 lunge ss 30 secs heavy sled pushes

deep leg press superset walking lunges w/ big sandbag on shoulders
4 plates per side x 20 ss ss 30 sandbag lunges
4 plates per side x 20 ss ss 30 sandbag lunges
4 plates per side x 20 ss ss 30 sandbag lunges

went for a 3.5 mile run after outside

same diet

andreisdaman · « **Reply #385 on:** September 03, 2010, 03:14:24 PM »

Bluto (I mean Gene)..stop this insanity please!!!

NaturalWonder83 · « **Reply #386 on:** September 03, 2010, 07:18:30 PM »

left bicep is either torn or badly sprained/strained

no upper body work this week

NaturalWonder83 · « **Reply #387 on:** September 05, 2010, 07:10:42 PM »

sat and sunday
took them as rest days

gonna do light cardio in the mornings...no running...just walking on tread at incline
gonna train calves 2 days next week, abs 2 days next week, and legs 2 days next week

seeing the doctor this tuesday to find out about my bicep
it looks better and feels better...i hope its not ripped or torn

NaturalWonder83 · « **Reply #388 on:** September 06, 2010, 10:35:29 AM »

monday
7 am
30 mins on treadmill...12-15% incline, 4.0 mph

same diet as usual
2 scoop pro powder tbsp mac oil
4 omega eggs w 3/4 cup whites w spinnach
8 oz turkey w collard greens 3 oz advocadoe
8 oz turkey w collard greens 2tbsp almond butter
8 oz salmon w 1/4 cup pumpkin seeds w spinnach
2 scoop pro powder 2tbsp natural pb

gonna train abs and calves later today

NaturalWonder83 · « **Reply #389 on:** September 06, 2010, 02:56:34 PM »

Quote from: NaturalWonder83 on September 06, 2010, 10:35:29 AM

monday
7 am
30 mins on treadmill...12-15% incline, 4.0 mph

same diet as usual
2 scoop pro powder tbsp mac oil
4 omega eggs w 3/4 cup whites w spinnach
8 oz turkey w collard greens 3 oz advocadoe
8 oz turkey w collard greens 2tbsp almond butter
8 oz salmon w 1/4 cup pumpkin seeds w spinnach
2 scoop pro powder 2tbsp natural pb

gonna train abs and calves later today

monday afternoon
calves abs

seated calf
10 sets of 10 w/ 2 plates

abs:
bench knee ups...4 x 12
ball crunches...4 x 12
oblique crunches...2 x 12 per side

NaturalWonder83 · « **Reply #390 on:** September 07, 2010, 06:38:20 PM »

tuesday
5 am
35 mins on tread-10 incline-3.8 mph

legs tommorow

cheat meal today...

NaturalWonder83 · « **Reply #391 on:** September 08, 2010, 06:02:55 PM »

wed
legs and cardio

trying to be careful w/ my arm...had my arm in a cast while doing this workout

walking lunges superset trx leg curl
4 sets of 60 ss 4 sets of 20

leg press superset single leg press superset ball ham curls
4 sets of 1 plate per side x 50 ss 1 plate per side x 15 per leg x 15 ball curls

power step ups superset jumping split squats superset wall sits
4 sets of 20 powers ss 20 jump split squats ss 1 min wall sits

trx single leg glute bridge
3 sets of 10 per leg

30 mins cardio
8 incline 3.5 mph

NaturalWonder83 · « **Reply #392 on:** September 09, 2010, 06:20:01 PM »

thursday
rest day
just did a few sets of light side laterals, dumbell presses, and dumbell front raises w/ my right arm

cardio tommorow morning, and legs in the afternoon
cardio sat morning
cardio sunday morning
monday cardio in morning and upper body right side afternoon

NaturalWonder83 · « **Reply #393 on:** September 10, 2010, 06:58:07 PM »

friday
5 am
30 mins on treadmill...10 incline, 3.5 mph

legs in the afternoon

just playing it safe-arm hurt a lot today

leg press
heavy
5 sets of 20 reps

bulgarian split squats on bench superset walking lunges
3 sets of 20 per leg ss 3 sets of 30

step up into reverse lunge
3 sets of 20 per leg

lying leg curl
heavy
4 sets of 10

ball hamstring curls
4 sets of 15, 20, 25, 30

leg press calf
8 sets of 15

keto diet

NaturalWonder83 · « **Reply #394 on:** September 12, 2010, 07:27:21 AM »

sat
rest day

sunday
today
8 am
30 mins on treadmill...12 incline, 3.5 mph
then abs
bench knee ups...3 sets 15
ball crunches...3 sets 15
russian twists...3 sets 15
lying supermans...3 sets 15

been doing a full keto diet since friday and am gonna follow it next week
i imagine i cant workout the week of my surgery so i think the keto diet will maintain my leans

40g vpx whey iso tbsp mac oil
4 omega eggs w 3/4 cup whites w spinnach
8 oz turkey w collard greens 28 almonds
8 oz turkey w collard greens 1/4 cup walnuts
8 oz salmon 1/4 cup pumpkin seeds w spinnach
40g vpx whey iso 2tbsp natural pb

disturbia · « **Reply #395 on:** September 12, 2010, 08:34:42 PM »

4 omega eggs w 3/4 cup whites w spinnach

do you mix this as an omellette?
do you use ketchup or any other condiments?

Alex23 · « **Reply #396 on:** September 12, 2010, 10:52:05 PM »

I'm waiting for the part where he hangs himself...

disturbia · « **Reply #397 on:** September 12, 2010, 10:53:32 PM »

Quote from: Alex23 on September 12, 2010, 10:52:05 PM

I'm waiting for the part where he hangs himself...

is that supersetted with anything?

NaturalWonder83 · « **Reply #398 on:** September 13, 2010, 05:07:44 AM »

Quote from: disturbia on September 12, 2010, 08:34:42 PM

4 omega eggs w 3/4 cup whites w spinnach

do you mix this as an omellette?
do you use ketchup or any other condiments?

i make the eggs as an omlette and eat the spinnach raw on the side
no condiments

Quote from: Alex23 on September 12, 2010, 10:52:05 PM

I'm waiting for the part where he hangs himself...

im prob gonna die in surgery tommorow so u will get your wish u wanted of seeing me dead

NaturalWonder83 · « **Reply #399 on:** September 13, 2010, 05:08:33 AM »

monday
445 am
30 mins treadmill...11 incline. 3.5 mph

keto diet again