Naturalwonder83 training Log

[NaturalWonder83]

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

keto diet again

monday evening
right side chest
calves
abs
with calvinh-y board mod


lying low flutter kicks-4 sets of 50
bosu crunches-4 sets of 15
ab coaster oblique crunches-2 sets of 15 per side

seated calf
6 sets of 6 reps

flat dumbell press
3 sets of 12 on right arm-40, 50, 60lbs
incline dumbell fly-3 sets of 15 reps-30lbs on right arm
hammer strength incline press-3 sets of 20 w 1 plate-on right arm
free motion cable crossover w/ right arm-3 sets of 15, 15, 12, 60lbs 80lbs 100lbs

seated calf
4 sets of 6 drop set last set

nautilus leg press calf
6 sets of 15 reps

surgery tommorow

[NaturalWonder83]

tuesday
had surgery
ate after-small pizza 1 whole cheescake milkshake raviolis ice cream

wed-keto diet

thursday
had pizza and cheesecake for dinner..keto diet rest of the day

just gonna relax and eat junk food when i want this weekend coming up but still eat my clean meals-maybe i wont even cheat
i eat clean and do cardio all year-1 week wont hurt
back on diet n cardio monday

[disturbia]

good luck dude, I hope you get better

seriously

you seem like a good dude

[andreisdaman]

and after 17 plus pages of this you probably still look like shit

[mass 04]

and after 17 plus pages of this you probably still look like shit

You sure seem obsessed with him, though. Weak trolling attempt. Try harder.

[boonasty]

and after 17 plus pages of this you probably still look like shit

are you male?  explain yourself

basically what I'm saying is that all men are potential rapists deep down inside......

[NaturalWonder83]

friday
keto diet all day
then i had some pizza and cookies

all cravings are gone for junk-gonna start keto diet back up tommorow and add cardio and leg training back in on tuesday-fri the doctor removes my stiches
abs are still in despite all the junk ive had this week

good luck dude, I hope you get better

seriously

you seem like a good dude

thank you

and after 17 plus pages of this you probably still look like shit

ive overcome a ruptured bicep tendon-nothing u say to me comapres to the pain i went through

You sure seem obsessed with him, though. Weak trolling attempt. Try harder.

x2 thx for the back up

[NaturalWonder83]

sat
keto diet all day
then 3 pizza slices and a cookie at night

sunday
keto diet
maybe some pizza and a caesar wrap later-not sure

tommorow
strict diet begins again no cheating
cardio in mornings
weights in evening

i gotta say-i feel rested-no aches-no soreness anywhere
i can get up easily
i sleep great at night
my body was def overtrained

[NaturalWonder83]

monday
people at work made me cookies and ordered pizza 4 me...i had to eat it...so i had 4 cookies and a slice of pizza-keto diet for the rest of the day

tommorow im gonna do chest tris abs calves and cardio after

[NaturalWonder83]

keto diet today
went to the gym to do upper body w/ my right arm-wasnt even worth it-left after a few mins

[NaturalWonder83]

wed
5 am
30 min on tread
12 incline 3.5 mph

keto diet

[NaturalWonder83]

thursday
upper body-right arm only


trx rotational pulls superset cable rotational chest press supserset 1 arm plank
15/40lbs x15/30 secs
15/40lbs x15/30 secs
15/40lbs x15/30 secs

1 arm kettlebell clean superset 1 arm kettlebell shrug superset 1 arm rope pushdown superset straight leg sit up
55 x 12/ 90 x 12/ 50 x 15/ 15 sit ups
55 x 12/ 90 x 12/ 50 x 15/ 15 sit ups
55 x 12/ 90 x 12/ 50 x 15/ 15 sit ups

1 arm barbell snatch superset stability ball scapula contractions superset stab ball chest flies scapula retraction
50 x 20/ 20 ball/ 20 ball
50 x 20/ 20 ball/ 20 ball
50 x 20/ 20 ball/ 20 ball

wall slides/ dumbell curl/ leg press calves
20/ 25 x 12/ 2 pps x 20
20/ 25 x 12/ 2 pps x 20
20/ 25 x 12/ 2 pps x 20


keto diet

cardio tomm
legs tomm

[NaturalWonder83]

friday
520 am 30 mins treadmill-12 incline, 3.7 mph

saw doc today-arm is good and healing well
4 weeks till i begin rehab

friday evening-had an hour break at work-trained legs

leg press
slow and deep
2 pps x 15
3 pps x 15
4 pps x 15
5 pps x 15
6 pps x 15
6 pps x 10 5 pps x 10 4 pps x 10 3 pps x 10 2 pps x 10

seated leg curl
70 x 12
90 x 12
120 x 12
140 x 12
150 x 12

ball hamstring curl supsert walking lunges
12/ 30 lunges
12/30 lunges
12/30 lunges

wall sit
2 mins

stairway calves
1st step 1 raise
2nd step 2 raise
3rd step 3 raise
etc...up to 15 step 15 raise

wall sit
2 mins

leg press calves
10 sets 8

tibia raise
5 sets 20

keto diet

[andreisdaman]

You sure seem obsessed him, though. Weak trolling attempt. Try harder.

at
Dude it was a joke...Natural Wonder and I have a history..he knows I am busting his chops..relax

[NaturalWonder83]

at
Dude it was a joke...Natural Wonder and I have a history..he knows I am busting his chops..relax

this is true
we used to talk all the time on muscle mahem till we got banned for getting in a fight w/ a famous pro



saturday
keto diet
sunday
keto diet

monday today
5 am
35 mins cardio
15 incline 3.5 mph
keto diet

[NaturalWonder83]

tuesday
5 am
30 mins treadmill-10 incline 3.5 mph

gonna do right side chest tris today
and some abs calves

keto diet all day

abs are really ripped
no water retention at all
the keto diet diet really leaned out my abs great so far

[CalvinH]

You sure seem obsessed with him, though. Weak trolling attempt. Try harder.

Is your real name Don

[NaturalWonder83]

tuesday
5 am
30 mins treadmill-10 incline 3.5 mph

gonna do right side chest tris today
and some abs calves

keto diet all day

abs are really ripped
no water retention at all
the keto diet diet really leaned out my abs great so far

tuesday evening

right arm dumbell incline press
5 sets of 15 reps(15lbs, 25lbs, 35lbs, 45lbs, 45lbs)...was able to squeeze left side of my chest when pressing

right arm neutral grip flat dumbell press
3 sets of 15 reps(45lbs)...was able to squeeze left side chest

right arm pec deck
140 x 12
140 x 12
140 x 12
was able to squeeze whole chest

1 arm pushdowns
40 x 15
40 x15
30 x 20

[NaturalWonder83]

wednesday
no cardio-no need-abs are ripped to the bone

keto diet again

4 omega eggs w/ 2 turkey hot dogs w spinnach
7 oz turkey w kale 28 almonds
7 oz turkey w kale 1/3 cup walnuts
40g whey iso tbsp mac oil
7 oz salmon w spinnach 1/3 cup pumpkin seeds 2tbsp guacomole/hummus blend
40g whey iso tbsp mac oil

tommorow i will do am cardio and right arm back bis

[NaturalWonder83]

thursday kinda back and abs in afternoon-

stability ball back ext-4 x 20
stablity ball back contractions-4 x 20


bench knee ups-3 x 20
lying flutter kicks-3 x 20
bosu ball crunch-3 x 20
ball crunch-3 x 20
russian twists-3 x 20

cardio right before bed
30 mins-10 incline, 3.5 mph

keto diet

friday
today
legs and cardio

walking lunges superset bodyweight squats
3 x 50 lunges ss 3 x 20

val slide stationary lunges superset trx leg curl
3 x 10 ss 3 x 15

val slide sumo squats superset power step ups
3 x 10 ss 3 x 20 per leg

single leg leg press calf
4 sets of 12 per leg-1 plate per side

seated calf
5 sets of 6-working up to 2 plates, drop set last set

25 mins on stepper after-level 14

keto diet w/ a cheat meal before bed

2 more weeks till i begin rehab for my arm-its doing better

[NaturalWonder83]

saturday

i weighed myself and i was 169...noooooooooooooooo!!!!!!!
im leaner
my bodyfat was tested and its lower than before my surgery
i still fit the same in my shirts
but my left arm-the one that had surgery-is def smaller-i can tell the shoulder is weaker too

[NaturalWonder83]

saturday

i weighed myself and i was 169...noooooooooooooooo!!!!!!!
im leaner
my bodyfat was tested and its lower than before my surgery
i still fit the same in my shirts
but my left arm-the one that had surgery-is def smaller-i can tell the shoulder is weaker too

woke up real hungry-prob cuz of the cheat meal last night

maybe i will have a cheat meal 2nite-not sure

[NaturalWonder83]

sat
had some cheat foods thrughout the day...did keto diet the other meals

sunday-had some cheat foods throughout the day...did keto the other meals

today-monday
weight was 176 when in woke up-just like last week

at 12 noon today i did right arm chest

right arm hammer strength incline press
50lbs-4 sets of 12
free motion right arm chest press
40lbs x 10
70lbs x 10
100lbs x 10
100lbs x 10

right arm cable pushdowns
50lbs-4 sets of 15

back on the keto diet all today
1 cup egg whites w/ 6tbsp guacomole w spinnach
40g whey iso tbsp mac oil
6 oz salmon w just under 1/3 cup pumpkin seeds+2tbsp guacomole w spinnach
50g whey iso tbso mac oil
7 oz turkey w 27g pecans w collard greens
40g whey iso tbsp mac oil

will hit 40 mins cardio an hour after my last meal then off to bed-gonna be 10 incline 3.5 mph

[tallgerman]

pics?

[NaturalWonder83]

tuesday
keto diet
abs and calves at noon
stairway calves
1st step 1 raise
2nd step 2 raises
up to 20 steps 20 raises

bench knee ups 3 x 15
ball crunch 3 x 15
russ twist 2 x 1 minute

right before bed and after my last meal
30 mins cardio...3.5 mph 10-12 incline

pics?

yes and no