Naturalwonder83 training Log

[NaturalWonder83]

friday
arms cardio

rope pushdowns
4 sets of 130 x 15
machine curls
4 sets of 100 x 12
overhead rope extensions
4 sets of 80 x 12
bicep rows on incline bench
4 sets of 30 x 30
diamond pushups feet on stability ball
4 sets of 15
reverse cable curls
4 sets of 30 x 15
cable wrist curls
4 sets of 30 x 15

20 mins on stairmaster
i did intervals-1 minute @ level 8, 1 minute @ level 16

saturday
legs

walking lunges superset box jumps
4 sets of 50 lunges ss 20 box jumps

single leg ball hamstring curl superset single leg pistol squats
4 sets of 15 per leg ss 10 per leg

stiff leg deads superset deadman quad raise
4 sets of 185 x 20 ss 15

ab wheel rollout superset oblique crunches
3 x 30 ss 3 x 30

sunday off

abs looking great
vascularity looking crazy

tommorow will be a cheat day

[NaturalWonder83]

monday
back

pulldowns
140-3 x 12

1 arm db rows
80lbs-3 x 12

bent over dual pulley barbell rows
90lbs-3 x 12
i love doing bent over rows on the dual pulleys-i use the staright bar attachment and take an overhand narrow grip-great back contraction and stretch

hammer chins
3 x 10

dumbell pullovers
90lbs-3 x 15

low rope rows
80lbs-3 x 10

cardio
20 mins on stairmaster
1 minute at level 7, 1 minute at level 17

cheat day!

[NaturalWonder83]

Tuesday
chest calves

1 set:
pushups-10
spiderman pushups-10
knee tuck pushups-10
scorpion pushups-10
uchi mata pushups-10

incline dumbell press
80lbs-3 sets of 30 seconds

dumbell floor press
80lbs-3 sets of 30 seconds

bosu ball pushups
2 sets of 25

med ball transfer pushups
25

stability ball pushups
25

med ball pushups
25

stairway calves
1st step x 1 raise
2nd step x 2 raises
up to 20 steps x 20 raises

30 mins stairmaster level 12

[chaos]

Tuesday
chest calves

1 set:
pushups-10
spiderman pushups-10
knee tuck pushups-10
scorpion pushups-10
uchi mata pushups-10

incline dumbell press
80lbs-3 sets of 30 seconds

dumbell floor press
80lbs-3 sets of 30 seconds

bosu ball pushups
2 sets of 25

med ball transfer pushups
25

stability ball pushups
25

med ball pushups
25

stairway calves
1st step x 1 raise
2nd step x 2 raises
up to 20 steps x 20 raises

30 mins stairmaster level 12

Thats alot of pushups Gene.

[NaturalWonder83]

Thats alot of pushups Gene.

i love pushups

wednesday evening
4 mile run outside

[andreisdaman]

Thats alot of pushups Gene.

believe me, Gene is not doing all of this stuff..no way

[CalvinH]

believe me, Gene is not doing all of this stuff..no way

I've worked out with Gene a few times.


.....yes he does all of that stuff

[NaturalWonder83]

I've worked out with Gene a few times.


.....yes he does all of that stuff

right on-thanks calvin

[mass 04]

believe me, Gene is not doing all of this stuff..no way

shut the fuck up.

[newmom]

right on-thanks calvin

I saw Gene Saturday, he's a good looking dude. But I wasn't sure it was him..See ya Saturday

[NaturalWonder83]

wednesday afternoon
4 mile run outside

thursday
shoulders

dumbell side raises
25lbs-4 sets of 15

dumbell shrugs
90lbs-4 sets of 15

dumbell front raise superset hanging wipers
4 sets of 25lbs x 15 ss 4 sets of 15 per side

standing dumbell press
4 sets of 35lbs x 15

friday 6 mile hike in the mountains

saturday
arms calves at golds new haven

rope pushdowns
4 sets of 15
cable spider curls
4 sets of 15
machine overhead extensions
4 sets of 15
cable incline curls
4 sets of 15
dips w chains on neck
4 sets of 15
cable preacher curls elbows flat
4 sets of 15
cable wrist curls
4 sets of 25
cable reverse wrist curls
4 sets of 25

standing calf raise
6 sets of 30
seated calf raise
6 sets of 20
donkey calf raise
6 sets of 30

cardio:
30 mins level 14 on 1980s stairmaster

cheat days on sat and sunday

[NaturalWonder83]

I saw Gene Saturday, he's a good looking dude. But I wasn't sure it was him..See ya Saturday

yep u saw me and i saw u....we will get together next sat for sure!

[newmom]

yep u saw me and i saw u....we will get together next sat for sure!

indeed Gene. This will be the day before the Providence Half Marathon. Same time??

[NaturalWonder83]

indeed Gene. This will be the day before the Providence Half Marathon. Same time??

yes i believe
i will confirm tommorow when i can see my work schedule

[NaturalWonder83]

monday
tried the pre workout supplement 1mr-felt like i was on cocaine...i still do and i took the stuff at 4:45

worked out with calvinh!

flat bench press
135 x 15
185 x 10
225 x 5
225 x 5
225 x 5

hammer strength incline press
plate+quarter per side x 12
2 plates per side x 10
2 plates+quarter per side x 8
2 plates+quarter per side x 6
2 plates per side x 10

freemotion cable crossovers superset pushups
100 x 20 ss 15 pushups
140 x 9 ss 15 pushups
125 x 15 ss 12 pushups
125 x 12 ss 10 pushups
125 x 10 ss 10 pushups

30 mins on stairmaster level 13

back day tommorow

[newmom]

I get to workout with Gene...yippeeeeeeeeeee

[NaturalWonder83]

I get to workout with Gene...yippeeeeeeeeeee

[NaturalWonder83]

tuesday
back abs cardio

pulldowns
140lbs-4 sets of 12

1 arm dumbell rows
80lbs-4 sets of 12

standing cable rows
95lbs-4 sets of 12

dumbell pullovers superset standing low rope rows
4 sets of 90lbs x 12 ss 80lbs x 12

hammer chins
4 sets of 10

ab wheel rollouts
5 sets of 25

30 mins on stairmaster level 13

another great workout w/ 1mr supplement

wednesday-off

[NaturalWonder83]

thursday
delts/traps/abs

took 1MR supplement again-great workout with it-best preworkout supp ive ever tried.


standing dumbell press
50 x 12
55 x 10
55 x 10
55 x 10

smith machine shrugs
225 x 15
275 x12
275 x 12
275 x 12
275 x 12

side dumbell raises-very very slow
30 x 12
30 x 12
30 x 12
30 x 12

incline side raise on bench superset russ twists w/ med ball
20 x 12 ss 30 x 30
20 x 12 ss 30 x 30
20 x 12 ss 30 x 30
20 x 12 ss 30 x 30

dumbell shrugs
90 x 15
90 x 15
90 x 15
90 x 15

rear cable laterals superset stability ball pikes
20 x 12 ss 15
20 x 12 ss 15
20 x 12 ss 15
20 x 12 ss 15

[NaturalWonder83]

Friday
lower body

box jumps superset stability ball hamstring curls
4 sets of 25 ss 4 sets of 25

cable squats superset dumbell stiff leg deads
4 sets of 85 x 20 ss 4 sets of 50lbs x 20

leg press superset walking lunges
4 sets of 4 plates per side x 30 ss 4 sets of 40

wall sits
4 sets of 1 minute

stairway calves
1st step x 1 raise
2nd step 2 raises
up to 20 steps x 20 raises

saturday
arms calves cardio
at golds new haven

straight bar pressdowns superset cable spider curls
4 sets of 15 ss 4 sets of 15

overhead machine extensions superset incline hammer curls
4 sets of 15 ss 4 sets of 15

dips w/ chains superset cable curls
4 sets of 20 ss 4 sets of 20

standing calf raise
325lbs
5 sets of 20

donkey calf
5 sets of 20
300lbs

30 mins stairmaster level 14

body feels so sore-fever ache sore
calves are sore beyond belief
good workouts all week.

[NaturalWonder83]

cheat days on sat and sunday

[newmom]

sorry couldn't make it Saturday, definitely next Saturday Gene

[NaturalWonder83]

sorry couldn't make it Saturday, definitely next Saturday Gene

cool

[CalvinH]

sorry couldn't make it Saturday, definitely next Saturday Gene

 

[newmom]

 

what...my little one had a birthday party to go to..Priorities dear