Naturalwonder83 training Log

[NaturalWonder83]

some posts are missing from here

monday
weight was 169
cheat day

tuesday
weight was 177

full body
3 sets of:
trx row/trx atomic pushup/trx pistol squat/rope slams/bench dips

3 sets of:
band speed punches/band skiers/ band flies/ kettlebell goblet squat into press

3 sets of:
side raise/plyo bench scissor squats/ box jumps/ walking lunges

before bed: 20 mins hit on treadmill
keto diet

wed today
weight was 169
keto diet
went for a 3 mile run outside in the afternoon

[NaturalWonder83]

thursday
weight was 168.5
keto diet-no cravings

legs

single leg press superset walking lunges superset sled pushes
1 plate per side x 15 per leg ss +15lbs x 30 lunges ss long time sled pushing
plate+25 per side x 15 per leg ss +15lbs x 30 lunges ss long time sled pushing
plate+25 per side x 15 per leg ss +15lbs x 30 lunges ss long time sled pushing

smith machine split squats superset trx leg curls superset trx hip bridges
3 sets of:
135 x 15 per leg ss 10 trx ss 10 trx

deep squats superset leg press calf press
3 sets of:
135 x 20 ss 2 plates per side x 25

1st time squatting since before my injury...felt good
arm felt strong enough to hold the 15lbs during lunges
wrist is still bothering me
the carpet where i did the sled pushing had sticky stuff all over it so it made the sled harder...felt it more in my legs while trying to dig into the ground

[NaturalWonder83]

friday
weight:167.4

upper body and cardio

pushups supersetted w/ prone superman+scaplua retraction supersetted w/ hamging reverse crunches
2 sets of 50 ss 2 sets of 15 ss 2 sets of 15

nautilus incline press
140 x 15
180 x 12
200 x 10

seated cable row supersetted w/ ab bicycles upright
40 x 15 ss 50 bis
70 x 15 ss 50 bis
90 x 15 ss 50 bis

freemotion chest press supersetted w/ dumbell side raises supersetted w/ lying wipers
3 sets of :50 x 20 ss 15lbs x 20 ss 20 wipers

pullover machine superset shoulder press machine
180 x 12 ss 160 x 15
180 x 12 ss 190 x 15

close grip bench on smith machine
2 sets of: 135 x 15

dumbell hammer curls
15lbs x 20
15lbs x 20

dumbell curls
15lbs x 20
15lbs x 20

cardio
30 mins on treadmill...3.7 mph...8-15 incline...incline increased every 5 mins or so

keto diet
no cravings

[andreisdaman]

I stopped reading this a while ago.I just come in here now to goof on Gene

[NaturalWonder83]

I stopped reading this a while ago.I just come in here now to goof on Gene

happy xmas my friend

[NaturalWonder83]

sat
weight:166 cheat day

sunday
weight:172 cheat day
did 25 mins hit cardio in morning then abs:
incline bench reverse crunch 3 sets 10
nautilus crunch 3 sets 10

[NaturalWonder83]

monday
weight 172

tuesday
today
weight was 171

full body:
arm felt real strong-and very minimal wrist pain

walking lunges/walking dumbell press/pushups/pushdowns
+15lbs x 30/+15lbs x 20/ 20 pushups/ 45 x 15
+20lbs x 30/+20lbs x 20/20 pushups/60 x 12
+25lbs x 30/+25lbs x 20/20 pushups/60 x 12

trx row/trx reverse balance lunge/trx jump squats/ab strap pullups/trx oblique crunches
3 sets of:
15/25 per leg/25/12/12

bench press/bench dips/power step ups/mountain climbers on val slides
bar x 50/25/25 per leg/30 secs
bar x 75/25/25 per leg/30 secs
bar x 100/25/25 per leg/30 secs

keto diet
no cravings

30 min of cardio on pre cor before bed

[Fatpanda]

gene are you that bald guy in your avatar ?

[WYSIWYG]

gene are you that bald guy in your avatar ?

hahaha oh brother

[chaos]

sat
weight:166 cheat day

sunday
weight:172 cheat day

6 pounds in one day Gene!!!!!!!!!


Atta boy, way to eat like a man!!

[CalvinH]

gene are you that bald guy in your avatar ?

Nah,thats some other stud.

[Fatpanda]

Nah,thats some other stud.

who ?

[CalvinH]

who ?

Gene's bff.

[Fatpanda]

Gene's bff.

bluto 

[NaturalWonder83]

6 pounds in one day Gene!!!!!!!!!


Atta boy, way to eat like a man!!

gene are you that bald guy in your avatar ?

no

____________
wed
weight 169.8

did some calves-6 sets on the leg press
cardio
40 mins on treadmill...3.5 mph, 8 incline

keto diet
very hungry today
cravings outta control but i did not cave in

[chaos]

Gene you ever try one legged KB deadlifts? Did them for the first time today.

[NaturalWonder83]

Gene you ever try one legged KB deadlifts? Did them for the first time today.

yes i have
i love 1 legged deadlifts-great exercise-u dont hold onto anyhting do u? i hate when people do that


thursday
weight 168

arm felt super strong-very minimal wrist pain

keto diet

full body
walking lunges superset trx rows superset trx atomic pushups
+20lbs x 20 ss 15 ss 15
+25lbs x 20 ss 15 ss 15
+30lbs x 20 ss 15 ss 15

trx I flies superset trx pistol squats superset dumbell side raise superset trx bodysaws
15 ss 15 ss 20lbs x 10 ss 30 secs
15 ss 15 ss 20lbs x 10 ss 30 secs
15 ss 15 ss 20lbs x 10 ss 30 secs

dumbell goblet squats superset dumbell curls superset trx hamstring curls superset hypers
40lbs x 15 ss 15lbs x 15 ss 15 ss 15
40lbs x 15 ss 15lbs x 15 ss 15 ss 15
40lbs x 15 ss 15lbs x 15 ss 15 ss 15

rope waves superset incline dumbell press superset overhead rope extensions
45 ss 40lbs x 12 ss 40 x 15
45 ss 40lbs x 12 ss 50 x 12
45 ss 40lbs x 12 ss 60 x 10

cable wrist curls
20lbs 4 sets of 20
cable reverse wrist curls
20lbs 4 sets 20

[chaos]

yes i have
i love 1 legged deadlifts-great exercise-u dont hold onto anyhting do u? i hate when people do that

I don't hold anything, it was the first time I had ever done them and I stood on a metal standing so we could get a good stretch at the bottom, I almost fell off a couple times.

We used a 70lb KB.

[NaturalWonder83]

I don't hold anything, it was the first time I had ever done them and I stood on a metal standing so we could get a good stretch at the bottom, I almost fell off a couple times.

We used a 70lb KB.

70lbs is damn good
i would be worried to go too heavy w/ that-i think the risk of a tear is strong cuz its 1 legged

[chaos]

70lbs is damn good
i would be worried to go too heavy w/ that-i think the risk of a tear is strong cuz its 1 legged

Yeah but if you do stiff legged dl's with 275-315, you should be able to handle 70lbs with one leg........right?

[NaturalWonder83]

Yeah but if you do stiff legged dl's with 275-315, you should be able to handle 70lbs with one leg........right?

thats true-i guess just really put 100% focus into each rep and go slow
truth be told...i usedto go real heavy for me with stiff legs, like 275 or more...but i think its too risky to go so heavy
maybe its the injury that has jaded me?

[chaos]

thats true-i guess just really put 100% focus into each rep and go slow
truth be told...i usedto go real heavy for me with stiff legs, like 275 or more...but i think its too risky to go so heavy
maybe its the injury that has jaded me?

It is the injury, honestly I don't go as heavy as possible, only as heavy as needed for sldl, too heavy and I feel it in my back not my hams.

[NaturalWonder83]

It is the injury, honestly I don't go as heavy as possible, only as heavy as needed for sldl, too heavy and I feel it in my back not my hams.

AGREED

Friday
weight was 167.9
keto diet-no cravings

Saturday
today
weight was 167

cheat day

full body workout:
no wrist pain at all...it was so nice...arm is feeling stronger and stronger day by day

smith machine split squats/nautilus incline press/standing calf raises
135 x 12 per leg/120 x 15/130 x 15
185 x 12 per leg/140 x 15/170 x 15
185 x 12 per leg/140 x 15/180 x 15

leg press/nautilus chest press/seated calf riases
3 plates per side x 30/140 x 15/2 plates x 15
3 pps x 30/140 x 15/2 plates x 15
3 pps x 30/140 x 15/2 plates x 15

shoulder press machine/seated leg curls/pulldowns
220 x 12/90 x 12/70 x 15
220 x 8/90 x 12/90 x 15
220 x 5/90 x 12/100 x 15

jumping scissor lunges/rope face pulls/hypers/hammer curls
25/60 x 15/15/15lbs x 15
25/60 x 15/15/20lbs x 12
25/60 x 15/15/20lbs x 12

vbar pushdowns/cable wrist curls
80 x 15 /40 x 20
120 x 15/40 x 20
120 x 15/40 x 20

cable reverse wrist curls
30 x 20
30 x 20
30 x 20

20 mins hit cardio on treadmill afterwards

[NaturalWonder83]

That Sat cheat day was clean carbs w/ my meals all day except for some sushi for dinner

Sunday
refeed day-ate clean all day w/ carbs in each meal,and had some pizza and sushi in the evening

Monday

Diet-done w/ strict keto for a while-gonna gain back some weight now being that i can go heavier in the gym since my arm is feeling better

will have carbs w/ meal 1 on the days i dont lift
and the days i do lift i will have carbs after i work out
will have fruit with 2 meals in the morning and i will include tomatoes, tomato sauce, salsa in my diet again. prob will increase fat as well.

ate clean today except for a planned friendlys milkshake in the morning after breakfast
upper body and cardio today:

pushups superset side dumbell raise
60 ss 25lbs x 12
60 ss 25lbs x 12

nautilus incline press
155 x 12
155 x 10

seated cable rows
100 x 15
120 x 15

machine pullovers
180 x 15
180 x 12

cable face pulls
100 x 15
100 x 15

dips
3 sets of 15, 12, 10
1st time doing these since before my accident-wrist felt strong enough to do them

dumbell curls
25lbs
3 sets of 12

machine curls
40 x 15
60 x 15
70 x 15

cardio
20 mins hit on treadmill

[mass 04]

How close are you to 100%, big Gene?