Naturalwonder83 training Log

[NaturalWonder83]

How close are you to 100%, big Gene?

im 96% i think
wrist pain is finally gone-i could actually do bar dips yesterday...and i did lunges holding 30lb dumbells last week w/ no problems

i havent tried pullups yet..im gonna wait till i meet w/ my dr in march to find out about that
but im starting to go heavier on back exercises like pulldowns and cable rows

[NaturalWonder83]

tuesday
lower body and cardio

rushed for time

smith machine front squats
115 x 15
135 x 15

walking lunges superset TRX single leg squats
+35lbs x 30 / 12 per leg
+35lbs x 30/ 12 per leg

hypers
+25lbs x 15
+25lbs x 15
superset
TRX leg curls
15
15

cardio:
30 mins on eliptical

[NaturalWonder83]

Took Wed off-followed keto diet

Thursday
Today
Followed a keto diet but added tomatoes into my meals

upper body and cardio:
arm felt very good during workout-no wrist pain...actually got a great bicep pump-been a while since i felt that-last few workouts ive been getting great pumps so that is motivating.

pushups supersetted with lying supermans
70 / 15
70/ 15

nautilus incline press
155 x 15
155 x 15

lat pulldowns
120 x 15
120 x 15

nautilus plate loaded shoulder press
plate+25 per side x 15
plate+25 per side x 15

seated cable rows
140 x 15
140 x 15

bar dips
20
19

hammer strength plate loaded curl
20lbs x 15
40lbs x 15
40lbs x 15

bisolator machine curl
60lbs x 15 per arm
60lbs x 15 per arm

25 mins HIT cardio on treadmill

[chaos]

I thought about you today while doing rack pulls.

[mass 04]

im 96% i think
wrist pain is finally gone-i could actually do bar dips yesterday...and i did lunges holding 30lb dumbells last week w/ no problems

i havent tried pullups yet..im gonna wait till i meet w/ my dr in march to find out about that
but im starting to go heavier on back exercises like pulldowns and cable rows

Good to hear.

[NaturalWonder83]

I thought about you today while doing rack pulls.

i miss doing those

Good to hear.

thx

friday-spent 4.5 hours on the highway going 5mph...drive normally takes 25 mins

sat
lower body and cardio

step ups superset box jumps
+30s x 15 per leg/ 10 jumps
+40lbs x 15 per leg/ 10 jumps
+40lbs x 15 per leg/ 10 jumps

seated leg curl
130 x 15
130 x 15
130 x 15

hypers
+35lbs x 15
+35lbs x 15
+35lbs x 15

stairway calves
1st step 1 raise
2nd step 2 raises
3rd step x 3 raises
etc
up to 15 steps 15 raises

30 mins on precor efx

had some sushi and pizza for dinner

[NaturalWonder83]

took sunday and monday off...ate some cheat meals during those days


back on track tommorow to start gaining weight and trying to get back to my weights pre surgery
the bicep blaster will be used!

[newmom]

what's your favorite type of sushi Gene?

[NaturalWonder83]

what's your favorite type of sushi Gene?

i really like the rainbow roll or godzilla roll
you?

[newmom]

i really like the rainbow roll or godzilla roll
you?

pretty much anything but eel

[newmom]

GOLDS soon???

[NaturalWonder83]

GOLDS soon???

that would be good
lets try for next monday? snow pending?

[newmom]

that would be good
lets try for next monday? snow pending?

you got it

[NaturalWonder83]

tuesday
upperbody
arm felt strong-could have gone heavier but im taking it slow.

Side dumbell raise superset lat pulldowns
15lbs x 20 ss 145 x 12
15lbs x 20 ss 145 x 12
15lbs x 20 ss 145 x 12

smith machine incline press superset seated cable rows
185 x 12 ss 145 x 12
185 x 12 ss 145 x 12
185 x 12 ss 145 x 12

flat dumbell press superset bent over dumbell raises superset hammer strength shrugs
50lbs x 12 ss 15lbs x 15 ss 1 plate per side x 15
50lbs x 12 ss 15lbs x 15 ss 1 plate per side x 15
50lbs x 12 ss 15lbs x 15 ss 1 plate per side x 15

dumbell skulls superset hammer strength curls
30lbs x 10 ss 45lbs x 12
30lbs x 10 ss 45lbs x 12
30lbs x 10 ss 45lbs x 12

seated calf superset rope hammers
plate x 45 secs ss 65 x 15
plate+25 x 45 secs ss 65 x 15
plate+25 x 45 secs ss 65 x 15

cardio
20 mins HIT on treadmill

[NaturalWonder83]

wed
tried to go for a run outside but the roads were pure ice
shoveled tons of snow all day


thursday today
 lower body and cardio

[NaturalWonder83]

Thursday
Lower and cardio


Smith machine split squats
135 x 12 per leg
185 x 12 per leg
185 x 12 per leg

Hack squats
2 plates per side x 12
2 pps x 12
2 pps x 12

Standing calf raise
150 x 50 secs
170 x 50 secs
185 x 50 secs

Kneeling leg curl
35 x 12 per leg
35 x 12 per leg

Hypers
+45lbs x 12
+45lbs x 12

Cardio:
20 mins HIT on treadmill

[NaturalWonder83]

fri
upper body
1st time trying pullups since my surgery-felt good-prob could have done regular pullups

pushups
8 sets of 25
back extensions on stability ball
3 sets of 15

trx rows superset incline dumbell press
3 sets of 15 ss 50s x 15

assisted pullup machine superset seated dumbell shoulder press on flat bench
60lbs x 15 ss 35s x 12
40lbs x 15 ss 35s x 12
30lbs x 15 ss 35s x 12

dips superset dumbell hammer curls
15 ss 25s x 12
15 ss 25s x 12
15 ss 25s x 12

vbar pushdowns superset machine curls
80 x 15 ss 60 x 15
80 x 15 ss 80 x 15
80 x 15 ss 80 x 15

[Fatpanda]

try lifting actual weights next workout gene.

you'll be surprised how well it works compared to the aerobics you currently do.

[chaos]

try lifting actual weights next workout gene.

you'll be surprised how well it works compared to the aerobics you currently do.

I would be willing to bet cold hard cash that you could never, ever, EVER in your life, keep up with Gene during one of his workouts.

BTW why would your fatass criticize someone elses workout when the guy is ripped to the bone and you're still a sloppy, fat fuck

[newmom]

try lifting actual weights next workout gene.

you'll be surprised how well it works compared to the aerobics you currently do.

see FP, I don't understand your criticism at all. You do realize Gene had surgery not that long ago.


Gene, how's this Monday late am at Golds?

[Fatpanda]

see FP, I don't understand your criticism at all. You do realize Gene had surgery not that long ago.


Gene, how's this Monday late am at Golds?

the kid is on my thread insulting my workouts when he lifts like a pussy.

[chaos]

the kid is on my thread insulting my workouts when he lifts like a pussy.

Hhahahhaaaaa Gene would destroy you in any workout.

[newmom]

the kid is on my thread insulting my workouts when he lifts like a pussy.

I don't read your log that often so I cannot comment on it

[Fatpanda]

Hhahahhaaaaa Gene would destroy you in any workout.

i'm sure he would but i dont lift pink dumbells.

i lift heavy black dumbells that would crush this twinks spleen.

he should shut the fuck up and focus on his own retarded thoughts and pussy workouts and leave lifting and diets to the experts.

[chaos]

i'm sure he would but i dont lift pink dumbells.

i lift heavy black dumbells that would crush this twinks spleen.

he should shut the fuck up and focus on his own retarded thoughts and pussy workouts and leave lifting and diets to the experts.

LMFAO, "heavy" db's?? hahahhaaaaaa Your lifts are atrocious......almost as bad as your abdominal stretch marks.