Naturalwonder83 training Log

[Meso_z]

Thursday
upper body
still being careful w/ the arm-but its feeling better-i was doing light machine rows and 2lb dumbell curls in therapy


trx pushups superset straight arm band flies superset bench dips superset trx rows(short rand of motion)
3 sets of 20 ss 20 ss 20 ss 20

prone supermans w/ band superset plank superset dumbell floor press superset giant rope laterals superset rope pushdowns
3 sets of 20 ss 2 mins ss 25lbs x 15 ss 20 ss 50 x 15

giant rope straight arm chops superset giant rope waves superset rope oblique crunch
3 sets of 15 ss 30 secs ss 30 x 20

keto diet

cardio before bed and after last meal-40 mins on precor efx

Interesting, why is that?

[NaturalWonder83]

Interesting, why is that?

from what ive read its good to do cardio right before bed because it helps you sleep better, and helps keep insulin levels low in the body.
plus its nice not having to get up super early each morning to do cardio-ive noticed good results from it-i see no diff between fasted am cardio and pm cardio before bed. then again, im just maintaining my leaness so i would be interested to see how someone who is at a higher bf% would do on it.


________

friday
had pizza and 2 slices of cheescake and a soft pretzel friday night, followed the keto diet during the day
saturday-had clean carbs w/ 3 meals, and then a few cheat foods on sat afternoon and evening-nothing crazy-just 2 homemade somasoas, small small bowl of shrimp curry, some sushi, and a soft pretzel
sunday-had clean carbs w/ a few meals-no cravings this weekend for junk actually-didnt even feel like cheating-weird

sunday
today
quick legs
got to the gym late-had half an hour to work out

bulgarian split squats on bench superset box jumps
4 sets of 15 per leg ss 4 sets of 15

power squat machine
2 plates per side x 20
2 plates+25 per side x 20
2 plates+35 per side x 20
3 plates per side x 20

hypers superset ball ham curls
4 sets of 15 ss 4 sets of 15

[NaturalWonder83]

monday
keto esque diet-had carbs with meal 1 and 3-just oats and fruit-rest of meals were pro and good fat

weight was 176 sat night, weight was 170 this morning
i imagine it will be either 170 or 169 tomm morning
this afternoon i did calves and lower abs

seated calf-4 sets of 50 secs
leg press calf-4 sets of 50 secs
seated tibia machine-4 sets of 20 reps
lying reverse crunch-4 sets of 20

right before bed i did 20 mins of interval cardio on treadmill

[NaturalWonder83]

tuesday

upper body

arm is feeling stronger-was cleared to do regular pushups next time i work out

low bench pushups superset straight arm flies superset trx y rear delt flies
20 ss 20 ss 20
20 ss 20 ss 20
20 ss 40 ss 20

dumbell floor press superset dumbell side raises(elbows up) superset rope pushdowns superset trx hip drop raise
30lbs x 15 ss 7lbs x 15 ss 70 x 15 ss 15 trx
30lbs x 15 ss 7lbs x 15 ss 70 x 15 ss 15 trx
30lbs x 15 ss 7lbs x 15 ss 70 x 15 ss 15 trx

ab strap wide pullups(elbows supported, not pulling w arm) superset ab strap hammer chins ss giant rope straight arm waves superset giant rope jumping jacks
20 ss 15 ss 30 secs ss 25
15 ss 15 ss 30 secs ss 25
12 ss 12 ss 30 secs ss 25

trx high rows superset trx tricep extenions
15 ss 15
15 ss 15
15 ss 15

1st 2 meals had carbs, rest of meals were keto
back on full keto tommorow

20 mins of hiit cardio before bed tonight

[NaturalWonder83]

wednesday
weight was 169
keto diet
40 mins on precor efx right before bed

thursday
today
weight was 168
keto diet

lower body + upper abs
walking lunges superset power squat machine
40 ss 1 plate per side x 10
40 ss 2 plate per side x 10
40 ss 3 plate per side x 10
40 ss 3 plate per side x 10

step up into reverse lunge superset bosu crunch
15 per leg ss 15
15 per leg ss 15
15 per leg ss 15
15 per leg ss 15

lying leg curls superset hypers
70 x 12 ss 15
70 x 12 ss 15
70 x 12 ss 15
70 x 12 ss 15

ball ham curl superset ball glute bridge
15 ss 15
15 ss 15
15 ss 15
15 ss 15

tibia machine
4 sets of 20
1 set of 12

right before bed i will do 30 min on precor efx

[andreisdaman]

This thread is really becoming agonizing

[Meso_z]

monday
keto esque diet-had carbs with meal 1 and 3-just oats and fruit-rest of meals were pro and good fat

weight was 176 sat night, weight was 170 this morning
i imagine it will be either 170 or 169 tomm morning
this afternoon i did calves and lower abs

seated calf-4 sets of 50 secs
leg press calf-4 sets of 50 secs
seated tibia machine-4 sets of 20 reps
lying reverse crunch-4 sets of 20

right before bed i did 20 mins of interval cardio on treadmill

ive noticed your not eating as clean as before, are you trying to put on weight?

as for the cardio before bed, chris aceto also recommends it, so it must be working.

[NaturalWonder83]

ive noticed your not eating as clean as before, are you trying to put on weight?

as for the cardio before bed, chris aceto also recommends it, so it must be working.

monday-friday i eat a super strict keto diet-on fri  and sat  i eat the same keto meals during day xcept a few meals are junk in evening-ive been having pizza, cheesecake, pasta, pretzels
my body seems to hold water for a few days, then by thursday and friday im back down to my weight b4 the cheat days
last week i changed it up and had oatmeal and fruit with meal 1, and greek yogurt and fruit mixed w/ my pro powder at meal 2
nah not trying to gain weight now, just trying not to lose anymore weight-i weigh 165 now

[NaturalWonder83]

friday
keto during the day-then at night i had a few slices of pizza from john pizza in times square, 2 soft pretzels, cookie dough ice cream w gummi bears, and a yogurt w/ fruit
sat-keto during the day-then at night i had few slices of pizza, ravioli w some bread, and a greek yogurt w/ fruit

back on keto today
weight was 176 fri night after my cheats
weight was 171. 9 when i woke up today on sunday

on sat i did an upper body workout
nervous doing some of the things, but my arm felt good and no issues-more therapy next week

machine pullovers superset smith machine incline press
90 x 15 ss 70 x 15
110 x 15 ss 80 x 15
130 x 15 ss 115 x 15

prone superman w/ scapular retraction superset pushups
15 ss 15
15 ss 15
15 ss 15

machine shoulder press superset machine side raise superset russ twists
45 x 15 ss 45 x 15 ss 30 russ
65 x 15 ss 55 x 15 ss 30 russ
75 x 15 ss 55 x 15 ss 30 russ

smith machine close grip bench
3 sets of 115 x 15

vbar pushdowns
40 x 15
60 x 15
80 x 15

[Meso_z]

monday-friday i eat a super strict keto diet-on fri  and sat  i eat the same keto meals during day xcept a few meals are junk in evening-ive been having pizza, cheesecake, pasta, pretzels
my body seems to hold water for a few days, then by thursday and friday im back down to my weight b4 the cheat days
last week i changed it up and had oatmeal and fruit with meal 1, and greek yogurt and fruit mixed w/ my pro powder at meal 2
nah not trying to gain weight now, just trying not to lose anymore weight-i weigh 165 now

Oh got it, youre maintaining.

i thought you were a year round "dieter". I do the same right not. well clean for 5-6 days and the next day i have a cheat...the only prob with me is that i binge.

[andreisdaman]

Oh got it, youre maintaining.

i thought you were a year round "dieter". I do the same right not. well clean for 5-6 days and the next day i have a cheat...the only prob with me is that i binge.

 
I can't believe you're buying into this thread.....there is no way he is able to exercise at this pace..unless he is unemployed.....and he would need to spend a fortune to eat like he does

[NaturalWonder83]

Oh got it, youre maintaining.

i thought you were a year round "dieter". I do the same right not. well clean for 5-6 days and the next day i have a cheat...the only prob with me is that i binge.

well being i cant work out hard right now cuz of my injury im just maintaining-once i can work out harder i want to eat more to gain some size

I can't believe you're buying into this thread.....there is no way he is able to exercise at this pace..unless he is unemployed.....and he would need to spend a fortune to eat like he does

i dont really see whats so hard to believe-my weight workouts take lil under an hour-and my cardio takes 30-40 mins...being i work in a gym its very easy for me to fit in a workout...i buy in bulk and just eat turkey fish nuts seeds and leafy veggies-its really not that expensive

[NaturalWonder83]

monday

arm is doing better-feeling stronger-rehab is so tedious-i am up to curls w/ 3lbs-3 sets of 100 reps throughout the day

weight was 170.5 this morning-tommorow i will be 169

keto diet lately has been:
4 omega eggs w/ 1/2 cup whites, spinnach
40g vpx whey iso, fiber powder tbsp mac oil
6 oz salmon w kale 1/4 cup pumpkin seeds
2 cans sardines w kale, tbsp extra virgin olive oil and lemon
40g vpx whey iso fibe rpowder tbsp mac oil
7 oz turkey w/ spinnach 27g pecans

lower body, lower abs, cardio

power squat machine superset bench knee ups
1 plate per side x 12
2pps x 12 ss 20
3 pps x 12 ss 20
4 pps x 12 ss 20

single leg press superset flutter kicks/scissor kicks
2 plate per side x 20 per leg ss 50 flutters
2 pps x 20 per leg ss 50 scissors
2 pps x 20 per leg ss 100 flutter/scissors

lying leg curls
85 x 12
85 x 12
85 x 12

hypers superset glute bridges
12 ss 15
12 ss 15
12 ss 15

seated calf
4 sets of 40 seconds

5 mile run outside after

[NaturalWonder83]

tuesday
upper body

arm felt ok during all this-went very slow-i def feel weaker

had bodyfat tested and it came out to 5.5 percent...what sucks is that i weighed 167 this morning

pushups superset ab strap pullups(elbows in ab straps and then do pullups without pulling on bicep)
20 ss 15
20 ss 12
20 ss 12

incline smith machine press superset trx y flies
25 per side x 10 ss x 15
35 per side x 10 ss x 15
45 per side x 10 ss x 15

straight arm band flies superset band skiers
25 ss 25
25 ss 25
25 ss 25

band twists
15 per side
15 per side
15 per side

dumbell side raises superset trx tricep extensions
7.5 x 15 ss 15
7.5 x 15 ss 15
7.5 x 15 ss 15

cable rear delt crosses superset giant rope straight arm slams
10lbs x 15 ss 30 slams
10lbs x 15 ss 30 slams
10lbs x 15 ss 30 slams

keto diet
no cravings

[Meso_z]

tuesday
upper body

arm felt ok during all this-went very slow-i def feel weaker

had bodyfat tested and it came out to 5.5 percent...what sucks is that i weighed 167 this morning

pushups superset ab strap pullups(elbows in ab straps and then do pullups without pulling on bicep)
20 ss 15
20 ss 12
20 ss 12

incline smith machine press superset trx y flies
25 per side x 10 ss x 15
35 per side x 10 ss x 15
45 per side x 10 ss x 15

straight arm band flies superset band skiers
25 ss 25
25 ss 25
25 ss 25

band twists
15 per side
15 per side
15 per side

dumbell side raises superset trx tricep extensions
7.5 x 15 ss 15
7.5 x 15 ss 15
7.5 x 15 ss 15

cable rear delt crosses superset giant rope straight arm slams
10lbs x 15 ss 30 slams
10lbs x 15 ss 30 slams
10lbs x 15 ss 30 slams

keto diet
no cravings

any pics? abs for example.

[NaturalWonder83]

wednesday
keto diet-no cravings
right before bed-30 mins on precor efx-i was gonna do 40 mins but the gym was closing early

i was 167 this morning again-same as yesterday-tommorow i will prob be 166

any pics? abs for example.

i have some on my cell-but ive never posted pix myself online-ive always video messaged them to a friend and theyve posted them for me online
if theyre on my cell-how do i put them into an online album?
butterbean has a pic of my abs from last year-i will get it from her

[NaturalWonder83]

Thursday
weight was 166 this morning
arm is feeling better-wrist was real sore the past few days-today it feels better and stronger-almost done w/ rehab

keto diet so far-then i will have thanksgiving food in the evening
no cravings which is weird-last week at this time i was dying for junk
lower body, abs, and cardio

walking lunges superset power step ups ss tibia machine
40 ss 20 per leg ss 10 per side x 20
40 ss 20 per leg ss 20 per side x 20
40 ss 20 per leg ss 20 per side x 20

leg press superset rotary calf press
4 plates per side x 15 ss 140 x 30
4 pps x 20 ss 160 x 30
4 pps x 20 ss 160 x 30
                   160 x 30

lying leg curls superset glute bridges
90 x 12 ss 15
90 x 12 ss 15
90 x 12 ss 15

hypers superset ball crunches
15 ss 20
15 ss 20
15 ss 20

cardio:
30 mins on treadmill-8% incline, 3.8 mph

[andreisdaman]

well being i cant work out hard right now cuz of my injury im just maintaining-once i can work out harder i want to eat more to gain some size
i dont really see whats so hard to believe-my weight workouts take lil under an hour-and my cardio takes 30-40 mins...being i work in a gym its very easy for me to fit in a workout...i buy in bulk and just eat turkey fish nuts seeds and leafy veggies-its really not that expensive

but you also eat a whloe lot of junk food as well......thats gotta cost

[NaturalWonder83]

but you also eat a whloe lot of junk food as well......thats gotta cost

true-quite simply-i live above my means

[NaturalWonder83]

friday
arm is feeling real good today-i am up to 4lb dumbell curls-i remember before my surgery i couldnt lift the 4 pounders


friday afternoon-upper body
machine pullover superset pushups
90 x 15 ss 25
140 x 15 ss 25
140 x 15 ss 25

smith machine incline press superset prone supermans w/ scapular retraction
135 x 10 ss 10
135 x 10 ss 10
135 x 10 ss 10

machine side raise superset rear delt rows done on side raise machine
90 x 15 ss 90 x 12
120 x 15 ss 120 x 12
120 x 15 ss 120 x 12

machine shoulder press
90 x 15
120 x 15
120 x 15

smith machine close grip bench
135 x 15
135 x 15
135 x 15

vbar pushdowns
90 x 15
120 x 15
120 x 15

overhead rope extensions
50 x 15
50 x 15
50 x 15

keto diet
no cravings at all
weight was 170 this morning

right before bed tonight 40 mins on precor efx at gym

[NaturalWonder83]

sat as the keto diet...weight was 170 on Friday, 169 on Sat, 168 today on Sunday.
No cravings at all on Fri or Sat...no cravings today. I don't know why.

Cheat day today...going to Olive Garden.

[NaturalWonder83]

monday
decided to have a cheat day today.

Did chest with CalvinH.
flat bench press
25 per side x 15
25 per side x 15
25 per side x 15

hammer strength incline press
25 per side x 15
25 per side x 15
25 per side x 15

straight arm band flies
3 sets of 25

pushups
3 sets of 30

tibia machine raises
4 sets of 15

[NaturalWonder83]

tuesday morning
full body

arm is feeling better...def feels stronger...wrist is still a bit sore

reverse lunge+lateral raise combo superset pushups superset trx row
3 sets of 10lbs x 30 ss 30 pushups ss 15 trx

walking dumbell press superset bench dips supersetleg press
3 sets of 12lbs x 24 steps ss 15 bench dips ss 3 plates per side x 30

straight arm band flies superset band rows superset power step ups
3 sets of 30 ss 30 ss 20 per leg

ab strap pullups superset trx ham curl superset cable rear delts
3 sets of 15 ss 15 ss 15lbs x 12

box jumps superset power lateral crossover step ups superset rope pushdowns
3 sets of 12 ss 30 ss 40 x 15

tuesday evening:
6 sets of 15 standing machine calf raises-heavy

30 mins jumprope
keto diet all day-some cravings

[NaturalWonder83]

wed
weight was 171
keto diet
-some cravings daytime, none at night

right before bed-40 mins on pre cor efx

[nzmusclemonster]

wed
weight was 171
keto diet
-some cravings daytime, none at night

right before bed-40 mins on pre cor efx

Did you get some pussy today?