Naturalwonder83 training Log

[NaturalWonder83]

sat
lower body

leg press
5 plates per side x 25
5 pps x 25
5 pps x 25 drop to 4 pps x 25 drop to 3pps x 25 drop to 2 pps x 25

dumbell step ups
+50s x 15 per leg
+50s x 15 per leg
+50lbs x 15 per leg

barbell stiff leg deads
155 x 15
155 x 15
155 x 15

seated leg curls
130 x 15
130 x 15
130 x 15

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

hanging reverse crunch
3 sets of 15
ball crunches
3 sets of 15
russ twist w 30lb med ball
3 sets of 15 per side

20 mins stairmaster level 11

[andreisdaman]

please give it up Gene

[newmom]

20 mins stairmaster level 11

oh went up a level..EXCELLENT

[NaturalWonder83]

please give it up Gene

to go from not being able to hold a 3lb dumbell before my surgery, to now holding 50lbs is the exact reason why not to give it up

oh went up a level..EXCELLENT

yes!

[NaturalWonder83]

switiching to a bodybuilding split for the next few weeks

monday
chest bis abs cardio

cable crossovers superset bosu ball pushups
30 x 25 ss 25 bosus
60 x 15 ss 15 bosus
90 x 10 ss 10 bosus

incline dumbell press
75s x 10
75s x 10

flat dumbell press
75s x 10
75s x 10

machine curls
60 x 20
80 x 12
80 x 12

barbell curls w/ arm blaster
40 x 12
40 x 12
40 x 12

TRX body saw
2 sets of 30

cable palof press
25lbs x 30 secs(iso hold)
25lbs x 15 reps

30 mins stairmaster level 11


tommorow is legs and cardio

[NaturalWonder83]

back tris

assisted pullups superset standing 2 handle cable rows
45 x 15 ss 80 x 15
35 x 15 ss 80 x 15
35 x 15 ss 80 x 15
35 x 15 ss 80 x 15

barbell rows superset assisted hammer chins
135 x 10 ss 35 x 10
135 x 10 ss 35 x 10
135 x 10 ss 35 x 10

seated 2 handle cable rows superset standing 2 arm stiff pushdowns
stack x 15 ss 40 x 15
stack+25 ss 40 x 15
stack+25 ss 40 x 15

dumbell rows superset dips
70 x 10, 70 x 10 70 x 10 70 x 10ss 15
70 x 10 70 x 10 70 x 10 70 x 10 ss 15

rope pushdowns superset close grip pushups on med ball
50 x 15 ss 15
50 x 15 ss 15
50 x 15 ss 15

cardio tonight!

[chaos]

I think it's time to stop the supersets Gene and up the weight a little bit here........With all the cardio you do it wouldn't hurt you to lift a little heavier.

[NaturalWonder83]

I think it's time to stop the supersets Gene and up the weight a little bit here........With all the cardio you do it wouldn't hurt you to lift a little heavier.

ok
i will begin that next workout which will be on thursday

[chaos]

ok
i will begin that next workout which will be on thursday

How will your training split look?

[NaturalWonder83]

How will your training split look?

monday-chest tris abs
tues-back bis calves
wed off
thurs-shoulders traps abs
fri-legs calves


thursday
today
shoulders traps abs

side raises superset bench knee ups
15 x 15/ 25
15 x 15/ 25
15 x 15/ 25

dumbell press superset ab rollouts
55 x 12/ 12
55 x 12/ 12
55 x 12/ 12

bent over raises superset dumbell shrugs
20 x 15/ 60 x 15
20 x 15/ 60 x 15
20 x 15/ 60 x 15

30 mins stairmaster level 11

[chaos]

monday-chest tris abs
tues-back bis calves
wed off
thurs-shoulders traps abs
fri-legs calves

I tried this split Gene, for awhile.........I kept skipping Fridays workout.   Good luck little buddy, keep us posted!

[NaturalWonder83]

I am preping for the April 30th Musclemania show at Mohecan Sun Casino.

Bodyweight is 178

Training has been going great
arm is fully healed and strong

Im gonna start posting my workouts again since I have my new laptop.

i cant remember what i did for chest on monday and back on tuesday, but on monday i ran for 30 mins outside after, and tuesday i did the stairmaster for 30 mins after
wednesday
legs

leg press
3 pps x 50
5 pps x 30
6 pps x 25
8 pps x 15

dumbell step ups
60s in each hand
3 sets of 15, 12, 10

barbell stiff leg deads superset kettlebell swings
3 sets of 185 x 15 ss 3 sets of 15 w/ huge kb

box jumps superset ball pikes
3 sets of 25 ss 15

Friday
today

shoulders calves abs cardio

face pulls superset smith machine shrugs
40 x 15 ss 135 x 15
70 x 15 ss 185 x 15
100 x 15 ss 225 x 15

seated dumbell press superset dumbell shrugs
60 x 15 ss 90 x 15
70 x 15 ss 90 x 15
70 x 15 ss 90 x 15

leaning dumbell side raise superset cable side raise
30 x 15 ss 30 x 15
30 x 15 ss 30 x 15
30 x 15 ss 30 x 15

ab wheel rollouts superset side crunches
3 x 20 ss 3 x 20

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

30 mins stairmaster
level 13

tommorow is arms and calves

[newmom]

I am preping for the April 30th Musclemania show at Mohecan Sun Casino.

It's being held at Mohegan??

[NaturalWonder83]

It's being held at Mohegan??

thats what ive been told!

[Meso_z]

cool, good luck man.

[andreisdaman]

thats what ive been told!

really?....I'll try and make it there..someone has to be there to make fun of you

[mass 04]

thats what ive been told!

I'll verify it for you, Gene. I don't want you strutting around the casino in a thong in front of a bus full of senior citizens.

[newmom]

Gene, no worries, it's a hop skip and jump from me I'll make sure noone makes fun of you

[newmom]

The Cabaret Theatre
1:00pm - $30.00, 6:00pm - $40.00
 
 
Tickets On Sale: February 22, 2011 at 10:00am
The hottest sports fitness stars in the region will compete at Fitness New England at Mohegan Sun on Saturday, April 30th. This exciting fitness show will feature a series of fitness and sports modeling competitions with nearly 200 world class athletes and sports models from throughout New England.  Competitors will present their athletic talents, fitness bodies and marketable prowess on stage at  Mohegan Sun's Cabaret Theatre.  The competitions are part of the Fitness, Model and Musclemania World Tours which have been featured on ESPN International for over two decades.  This year, ESPN3.com features live action throughout the day plus NESN will broadcast a one-hour television special beginning in June.
*Must be 21 or older unless accompanied by a parent or legal guardian.

[NaturalWonder83]

Thanks everyone.

Sat
today
back biceps

pullups
4 sets of 15 reps

tbar rows
4 plates x 12
4 plates x 12
4 plates x 12
4 plates x 12

seated rope rows
140 x 15
140 x 15
100 x 25
100 x 25

dumbell pullovers superset vbar pulldowns
85 x 15 ss 120 x 15
85 x 15 ss 120 x 12
85 x 15 ss 120 x 8

cable curls using arm blaster
80 x 10
80 x 10
80 x 10

machine preacher curls
140 x 8
140 x 6
140 x 5 drop to 100 x 20

cable wrist curls
30 x 15-3 sets
cable reverse wrist curls
30 x 15-3 sets

really hungry all day
i just wanted pizza so much
i need to up my cals

tommorow will hopefully be cardio

[newmom]

Thanks everyone.


really hungry all day
i just wanted pizza so much
i need to up my cals

tommorow will hopefully be cardio

how many weeks out are you? Is this your first show?

[NaturalWonder83]

how many weeks out are you? Is this your first show?

just about 10 weeks i think
my bodyfat is 5-6% right now
my trainer tells me no cheats
i think i can still get away w/ it
what do u think?

[newmom]

just about 10 weeks i think
my bodyfat is 5-6% right now
my trainer tells me no cheats
i think i can still get away w/ it
what do u think?

I think you're gonna kick ass in southeastern connecticut champ. Only you know your body Gene. 10 weeks out I say have a few slices but again, only you know your body's reaction.

[NaturalWonder83]

I think you're gonna kick ass in southeastern connecticut champ. Only you know your body Gene. 10 weeks out I say have a few slices but again, only you know your body's reaction.

thx

[newmom]

thx

Hey, I may take the 10 min drive and yell for you if ya want