Naturalwonder83 training Log

[newmom]

i aint doing that show anymore

oh sorry to hear that

[Meso_z]

i aint doing that show anymore

How come? Lost your motivation..? 3 cheat days in a row seem too much.

[NaturalWonder83]

How come? Lost your motivation..? 3 cheat days in a row seem too much.

i never wanted to do it-others kept telling me to do it
if im not inspired to do it-then im not gonna put 100% in

as for the cheat days my body just burns it up...i held no water and for the time being it seems like i can get away w/ it w/ my metabolism-plus im able to have the will power to cut myself off-i planned this cheat weekend a while back
and when i say cheat day-im not gorging all day-ill eat my reg meals and have a few treats mixed in
the next time i cheat will be the 2nd or 3rd week in april-


monday
today
back

pulldowns
100lbs 3 sets of 12

1 arm db rows
65lbs 3 sets of 12 per arm

deadlifts
185 3 sets of 12

underhand pulldowns
100lbs 3 sets of 12

really good workout-crazy pump-went slow and controlled
my body seems to be responding well to moderate weight and moderarte-heavy volume and frequent workouts

[NaturalWonder83]

chest calves

pushups
4 sets of 25

incline press
185 x 8
185 x 8
185 x 8
185 x 8

flat bench press
185 x 8
185 x 8
185 x 8
185 x 8

spiderman pushups
20
dive bomber pushups
20
scorpion pushups
20
plyo pushups
10

seated calves
4 sets of 50 secs

cardio
20 mins hiit on treadmill

another great workout
crazy pump

[NaturalWonder83]

wed
35 mins on stairmaster level 11

was down 6 pounds this morning...looks like no fat gain from the cheat meals

gonna do the june 11th show instead

[Meso_z]

wed
35 mins on stairmaster level 11

was down 6 pounds this morning...looks like no fat gain from the cheat meals

gonna do the june 11th show instead

Good luck. 

[NaturalWonder83]

thursday
off

been messing up w/ diet this week-every day ive had some junk-last night i had pizza and ice cream, and today i had a lot of girl scout cookies

im hoping tommorow i get back on track

as of today my abs dont look as sharp-but at least my face didnt break out

tommorow im hoping to do 45 mins cardio in morning, and shoulders and arms in the afternoon
and then sat legs and cardio
and then sunday cardio

[NaturalWonder83]

Good luck. 

thx

[NaturalWonder83]

fri
30 mins stairmaster level 12 in the morning

then friday afternoon
shoulders

face pulls superset shrugs
50 x 15 ss 135 x 15
80 x 15 ss 185 x 15
120 x 15 ss 225 x 15
120 x 15 ss 225 x 15

dumbell press no back support, seated on bench
40 x 15
50 x 10
55 x 8
55 x 8

cable side raise
30 x 15
30 x 15
30 x 15
30 x 15

side raise machine single arm
140 x 12
140 x 12
140 x 12
140 x 12

russian twists w med ball
30lbs-4 sets of 1 minute

saturday
arms cardio

rope pushdowns superset dumbell curls w arm blaster
100 x 15 ss 30 x 10
100 x 15 ss 30 x 10
100 x 15 ss 30 x 10

skullcrushers superset machine curls
50 x 15 ss 140 x 10
50 x 15 ss 140 x 10
50 x 15 ss 140 x 10

overhead dumbell ext superset incline hammer curls
50 x 15 ss 30 x 10
50 x 15 ss 30 x 10
50 x 15 ss 30 x 10

cable wrist curls
3 sets of 20
cable reverse wrist curls
3 sets of 20

30 mins stairmaster level 12

sunday today
3 mile run outside-6 min mile

got engaged on thursday-i ate clean friday sat and during the day on sunday then we had a surprise engagement cake-it would have been rude to not have any

abs looked real good today

[NaturalWonder83]

monday
legs and cardio

went very slow with everything...the weight may look puny to some on here...but im gonna increase slowly week by week...felt good and legs are sore

jump squats superset low box squats
10 ss 135 x 10
10 ss 185 x 10
10 ss 185 x 10
10 ss 185 x 10
10 ss 185 x 10

barbell step ups onto bench
135 x 8 per leg
135 x 8 per leg
135 x 8 per leg
135 x 8 per leg

trx pistol squats superset trx ham curls
15 ss 15
15 ss 15
15 ss 15
15 ss 15

seated leg curls
135 x 12
135 x 12
135 x 12
135 x 12

20 mins stairmaster level 11

[coltrane]

Congrats on the engagment.  Big year for you and your fiance!

[newmom]

Gene, Super big congrats...I'm happy for you

[NaturalWonder83]

Congrats on the engagment.  Big year for you and your fiance!
[/quote

Gene, Super big congrats...I'm happy for you

thank u guys

[NaturalWonder83]

tuesday
chest abs cardio

pushups
50

incline barbell press
195 x 30 secs
195 x 30 secs
195 x 30 secs
195 x 30 secs

flat dumbell press
80s x 30 secs
80s x 30 secs
80s x 30 secs
80s x 30 secs

peck deck superset bosu ball pushups
220 x 12 ss 25
220 x 12 ss 25
220 x 12 ss 25
220 x 12 ss 25

ab wheel rollouts
4 sets of 15

med ball russ twists
30lbs
4 sets of 30

30 mins on stairmaster level 11

[NaturalWonder83]

wed
back calves

with all my workouts ive been making sure each set takes 30-40 secs
ive been going super slow with all reps and it seems to work well for my body.

narrow grip barbell rows
135 x 20
155 x 10
165 x 10
165 x 10
165 x 10

1 arm dumbell rows
70lbs x 10
70lbs x 10
70lbs x 10

pullups
3 sets of 10

hammer grip chins
3 sets of 10

leg press calves
4 sets of 40 secs

30 mins stairmaster level 11

[NaturalWonder83]

Thursday
delts abs cardio

smith machine shoulder press
160 x 10
160 x 10
160 x 10
160 x 10

smith machine shrugs
225 x 20
225 x 20
225 x 20
225 x 20

reverse pec deck
85 x 12
85 x 12
85 x 12
85 x 12

side dumbell raises superset cross body laterals on incline bench
15lbs x 30 ss 15 x 15
15lbs x 30 ss 15 x 15
15lbs x 30 ss 15 x 15
15lbs x 30 ss 15 x 15

reverse crunch on decline bench
15
15
15

20 mins hit cardio on treadmill

[NaturalWonder83]

Fri
arms and cardio

rope pushdowns
130lbs
4 sets of 12

overhead dumbell extensions
50lbs
4 sets of 15

skullcrushers
60lbs
4 sets of 15

seated dumbell curls
25lbs
4 sets of 12

incline cable curls
30lbs
4 sets of 15 per arm

rope hammer curls
90lbs
4 sets of 12

10 mins of jump rope
then
30 secs fast rope slams- 1 minute jump rope
repeated 6 times

saturday, sunday-off!!

[NaturalWonder83]

monday
over the weekend i only ate 5 meals a day on sat and sunday and my body tightened up like crazy
weight was 167 this morning-tommorow will be a planned cheat meal in the evening

felt very hungry during my morning workout-my body felt so tired...i skipped cardio because i didnt need it and it would have been too much for my body.
im hoping to run this evening-susposed to be nice out


back abs calves

t bar rows
2 plates x 15
4 plates x 15
4 plates x 15
4 plates x 15
4 plates x 15

seated cable rows
120 x 12
120 x 12
120 x 12
120 x 12

hammer chins
bodyweight
10
10
10
10

ball crunches
25
25
25

stairway calves
1st step 1 raise
2nd step 2 raises
3rd step 3 raises
etc
up to 18 steps 18 raises

[w8m8]

Ball crunches using a medicine ball ?

http://www.sparkpeople.com/resource/exercises.asp?exercise=456

the stairway calf raises are the bomb .. I'm going to do those !

[NaturalWonder83]

Ball crunches using a medicine ball ?

http://www.sparkpeople.com/resource/exercises.asp?exercise=456

the stairway calf raises are the bomb .. I'm going to do those !

the ones i do are on a stability ball

yeah the calf raises are great

[NaturalWonder83]

went for a 40 minute hard run outside

[NaturalWonder83]

went for a 40 minute hard run outside

diet as of late for the past month or so

4 omega eggs + 5 egg whites, 3 turkey bacon, cup of buckwheat or quinoia flakes w cinnomon and berries
2 scoop ultimate muscle protein or muscle provider, 1 apple, tbsp mac oil
8 oz turkey w/ kale, tomatoe paste, 30g walnuts
8 oz turkey w/ kale, tomatoe paste, 30g walnuts or pecans
2 scoop rxodus whey berry blend, 1/4 cup pumpkin seeds
2 can herring or sardines or 7 oz salmon, spinnach, peppers, onions, and tomatoes w/ lemon

every now and then i eat a high carb day or a cheat day when i plan or feel i need it

[NaturalWonder83]

Tuesday
abs looked crazy good today...so i decided to have a cheat day!!

chest abs cardio

pushups
4 x 25

incline dumbell press
70lbs
4 x 13

incline cable flies
50lbs
4 x 13

flat dumbell press
70lbs
4 x 13

cable crossover superset bosu ball pushups
4 sets of 50lbs x 13 ss 15 bosu

hanging wipers superset cable palof press iso hold
3 sets of 15 per side ss 3 sets of 30 secs @ 50lbs per side

30 mins stairmaster level 11

[chaos]

What are you weighing these days stud?

[NaturalWonder83]

What are you weighing these days stud?

183 after a cheat day, and 167 at the end of the week.


wed
off

thursday
delts abs cardio

i think i have found my new style of lifting
moderate weight, slow perfect form, 30 seconds to complete the reps, and about 30 secs rest in between. body seems to respond well.

face pulls
50 x 15
50 x 15
50 x 15
50 x 15

seated dumbell press no back support
50 x 12
50 x 12
50 x 12
50 x 12

lateral raise
20 x 15
20 x 15
20 x 15
20 x 15

db shrugs
80 x 15
80 x 15
80 x 15
80 x 15

bent over db laterals
20 x 15
20 x 15
20 x 15
20 x 15

reverse crunches
3 x 25

30 mins stairmaster level 11