Author Topic: Naturalwonder83 training Log  (Read 409298 times)

newmom

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Re: Naturalwonder83 training Log
« Reply #750 on: May 14, 2011, 08:57:41 PM »
I see an opening Gene..LOL :)


yeesh MEN, always reading to much into things ;)

andreisdaman

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Re: Naturalwonder83 training Log
« Reply #751 on: May 15, 2011, 08:55:52 AM »

yeesh MEN, always reading to much into things ;)

someone has to be the aggressor right?

NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #752 on: May 15, 2011, 02:33:06 PM »
thanks runningmom

sunday-no training

w

NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #753 on: May 16, 2011, 07:36:21 PM »
Monday
chest back calves at Golds New Haven

pushups superset chins
30 ss 12
30 ss 12
30 ss 12

Hammer strength 1 arm row
3 plates per side x 12
3 pps x 12
3 pps x 12

MTS Incline Press Machine
90 x 12
90 x 12
90 x 12

TBar Rows
2 plates+quarter x 10
2 plates+quarter x 10
2 plates+quarter x 10

MTS Decline Press Machine
80 x 12
80 x 12
80 x 12

Pec Deck superset Pushups
130 x 12 ss 20
130 x 10 ss 15
130 x 10 ss 12
130 x 10 ss 12

Pulldowns superset Antique Nautilus Pullover Machine
140 x 10 ss level 10 x 15
140 x 10 ss level 10 x 15

used my forearm gripper in between sets

seated calf
2 plates+quarter-5 sets of 45 secs

standing calf
515 x 12
515 x 12
515 x 12
515 x 12
220 x 20
220 x 20
220 x 20
220 x 20

30 mins stairmaster level 13
w

NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #754 on: May 17, 2011, 06:32:51 AM »
Tuesday
Legs

walking lunges superset kettlebell goblet squats
30 lunges ss 70lbs x 15
30 lunges ss 70lbs x 15
30 lunges ss 70lbs x 15

Smith machine split squats
135 x 15 per leg
135 x 15 per leg
135 x 15 per leg

Leg press superset TRX hamstring curls
4 plates per side x 50 ss 15 trx
5 pps x 50 ss 15 trx
5 pps x 50 ss 15 trx
5 pps x 50 ss 15 trx

TRX single leg pistol squats superset TRX front squat/travel hops superset TRX glute bridges
3 sets of 15 ss 15 ss 15
w

NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #755 on: May 19, 2011, 06:15:23 AM »
Wed
Delts and cardio at Golds New Haven

Reverse pec deck superset Standing 1 arm machine laterals
80 x 15 ss 80 x 15
80 x 15 ss 80 x 15
80 x 15 ss 80 x 15
80 x 15 ss 80 x 15
80 x 15 ss 80 x 15

Hammer Strength Shoulder Press
2 plates per side x 12
2 plates per side x 12
2 plates per side x 12
2 plates per side x 12
2 plates per side x 12

1 arm cable laterals superset Rope face pulls
60 x 15 ss 80 x 20
60 x 15 ss 80 x 20
60 x 15 ss 80 x 20
60 x 15 ss 80 x 20
60 x 15 ss 80 x 20

Barbell shrugs
225 x 20
225 x 20
225 x 20
225 x 20
225 x 20

20 mins stairmaster level 14
w

Meso_z

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Re: Naturalwonder83 training Log
« Reply #756 on: May 19, 2011, 11:01:25 AM »
I see youre training with a lot of volume. is that right?

NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #757 on: May 19, 2011, 06:01:48 PM »
I see youre training with a lot of volume. is that right?
lately ive been doing higher volume
ive always done low to moderate volume and my body seems to be responding very well to the change.

how do u train?
w

Meso_z

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Re: Naturalwonder83 training Log
« Reply #758 on: May 20, 2011, 03:12:55 AM »
lately ive been doing higher volume
ive always done low to moderate volume and my body seems to be responding very well to the change.

how do u train?
I would say high volume...if 16-20 sets are considered high...anything more that that and im bored, I just want to leave the gym asap near the end of the workout.

NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #759 on: May 20, 2011, 05:32:39 PM »
I would say high volume...if 16-20 sets are considered high...anything more that that and im bored, I just want to leave the gym asap near the end of the workout.
gotcha.

friday
arms calves cardio at golds new haven

vbar pushdowns
80 x 15
80 x 15
80 x 15

barbell scott curls
55 x 10
55 x 10
55 x 10

overhead machine extensions
level 16 x 10
level 16 x 10
level 16 x 10

incline cable curls
60 x 8
60 x 8
60 x 8

cable curls
55 x 10
55 x 10

dips
20
20
15
20

chins
10
10
8
5

1 arm rope hammer curls
30 x 10
25 x 10
25 x 10
used my gripper after each set and in between calf raises

seated calf
2 plates
5 sets of 45 secs

donkey calf machine
330 x 10
330 x 10
330 x 10 drop to 200 x 10 drop to 120 x 20

30 mins stairmaster level 12
w

NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #760 on: May 23, 2011, 05:27:34 PM »
sat-sunday
cheat days

monday
chest abs cardio

bosu ball pushups superset cable crossovers
50 ss 50lbs x 15
30 ss 80lbs x 10
20 ss 100lbs x 8

incline dumbell press superset ab wheel rollouts
70lbs x 15 ss 20 rolls
70lbs x 15 ss 20 rolls
70lbs x 15 ss 20 rolls

dumbell floor press superset reverse crunches
70lbs x 15 ss 20 rev
70lbs x 15 ss 20 rev
70lbs x 15 ss 20 rev

pushups hands on 2 med balls, feet on stabilty ball
20
uchi mata pushups
20
scorpion pushups
20
spiderman pushups
20
dive bomber pushups
20
pushups
20

30 mins on stairmaster level 12
w

NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #761 on: May 24, 2011, 05:38:14 PM »
Tuesday evening:
4 mile run outside
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NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #762 on: May 25, 2011, 08:02:45 PM »
Wed
back shoulders calves at Golds New Haven

standing 1 arm machine laterals
90 x 12
90 x 12
90 x 12

chins
20
15
12

hammer strength shoulder press
2 plates+15 per side-3 sets of 6

tbar row
2 plates+25-3 sets of 10

cable side raise superset cable rows
3 sets of 60 x 12 ss 140 x 10

pulldowns superset reverse pec deck
160 x 8 ss 90 x 8
140 x 8 ss 70 x 8
120 x 8 ss 50 x 8

pullover machine
level 11-3 sets of 15, 12, 10

standing calf raise
150 x 30
210 x 20
275 x 15
275 x 15
275 x 15
w

andreisdaman

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Re: Naturalwonder83 training Log
« Reply #763 on: May 26, 2011, 07:29:14 AM »
I still say there is no way you are doing all this stuff Gene.,you would collapse from exhaustion and die of a heart attack

NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #764 on: May 26, 2011, 07:37:16 AM »
I still say there is no way you are doing all this stuff Gene.,you would collapse from exhaustion and die of a heart attack
youre crazy
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NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #765 on: May 26, 2011, 07:54:15 PM »
Thursday evening
30 mins on stairmaster level 13

trx bodysaw-3 sets of 30 secs
kneeling cable woodchoppers-3 sets of 15 per side
russ twists w/ 25lb med ball-3 sets of 30
w

NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #766 on: May 29, 2011, 07:32:03 AM »
Friday
Arms

hammer strength curl
plate+25-4 sets of 12

close grip bench press
195-4 sets of 12

incline hammer curls
30lbs-4 sets of 10

overhead rope extensions superset close grip pushups
4 sets of 120 x 12 ss 15 close pushups

bicep rows on incline bench superset rope pushdowns
4 sets of 35lbs x 30 ss 100 x 12

cable wrist curls superset cable reverse wrist curls
4 sets of 40lbs x 15 ss 40lbs x 15

used my gripper in between many sets

sat
legs at golds new haven

seated calf raise superset high step ups
4 sets of 90lbs x 1 min ss 4 sets of 20 step ups per leg

power squat machine superset donkey calf raise
4 sets of 2 plates per side x 30 ss 4 sets of 250 x 30

stiff leg deadlifts w extreme arch superset standing calf raise
4 sets of 185 x 15 ss 4 sets of 270 x 30

nebula leg press superset walking lunges
4 sets of 6 plates(drop set on last set) per side x 25 ss 4 sets of 30 lunges

seated leg curls
4 sets of 120 x 15

20 mins stairmaster level 11
w

CalvinH

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Re: Naturalwonder83 training Log
« Reply #767 on: May 31, 2011, 07:00:13 AM »
Hey Gene,
whats a scorpion pushup ???

NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #768 on: May 31, 2011, 03:36:07 PM »
Hey Gene,
whats a scorpion pushup ???
u cross your leg all the way over your body touching the floor by your opposite shoulder

sunday
off
monday
chest back calves at golds new haven

pushups superset chins
4 x 50, 30, 25, 25 ss 4 x 12

incline hammer strength press
2 plates per side-4 sets of 10

tbar row
2 plates+35-4 sets of 8

hammer strength bench press
2 plates per side-4 x 10

seated cable rows
150lbs-4 sets x 8

pec deck
200-4 x 12

nautilus pullover machine
level 9-4 sets of 12

standing calf raise
275-5 sets of 15

tuesday
3 mile run outside
w

chaos

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Re: Naturalwonder83 training Log
« Reply #769 on: May 31, 2011, 06:21:54 PM »
u cross your leg all the way over your body touching the floor by your opposite shoulder

??? pic/video?
Liar!!!!Filt!!!!

Princess L

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Re: Naturalwonder83 training Log
« Reply #770 on: June 01, 2011, 09:13:53 AM »
:

NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #771 on: June 01, 2011, 02:40:32 PM »


thats a scorpion pushup^^

wednesday
light shoulders and abs
done in 30 mins

side dumbell raises superset bench knee ups
4 sets of 20lbs x 20 ss 4 sets of 30 knee ups

standing dumbell press superset ab wheel rollouts
4 sets of 40lbs x 20 ss 4 sets of 30 rollouts

bent over dumbell rear flies superset med ball russ twists
4 sets of 20lbs x 20 ss 4 sets of 25lb med ball x 30 twists

smith machine shrugs
4 sets of 295 x 15

may do cardio later-not sure-legs are still really sore
w

chaos

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Re: Naturalwonder83 training Log
« Reply #772 on: June 01, 2011, 05:24:36 PM »


thats a scorpion pushup^^


Gene,

WTF is the benefit of doing those ???
Liar!!!!Filt!!!!

NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #773 on: June 01, 2011, 05:56:03 PM »
Gene,

WTF is the benefit of doing those ???
theyre fun and look cool because im flexible
w

NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #774 on: June 02, 2011, 05:19:03 PM »
Thursday
light arms and cardio

lack of sleep at night is killing me-still only getting 3 hours sleep a night all this week

band curls superset med ball diamond pushups
4 x 25 ss 4 x 15

rope pushdowns superset overhead rope extensions
4 x 35 x 12 ss 4 x 35 x 12

barbell concentration curls superset single arm standing incline cable curls
4 x 50 x 15 ss 4 x 30 x 10 per arm

bar dips
4 x 25

barbell curls w/ arm blaster
4 x 50 x 15

used gripper in between sets of dips

dumbell rockers for forearms
15lbs-4 x 20

cardio
30 mins stairmaster level 12
w