Naturalwonder83 training Log

[NaturalWonder83]

Monday morning

chest/back

bosu ball pushups superset wide pullups-25 ss 15
med ball pushups superset wide chins-25 ss 15
feet on stability ball, hands on 2 med ball pushups superset narrow pullups-25 ss 15
trx pushups superset hammer chins-25 ss 15

cable chest press superset bent over double dumbell rows
50 x 10 ss 50 x 10
80 x 12 ss 55 x 10
100 x 15 ss 60 x 10

incline barbell press superset seated rope rows
185 x 5 ss 120 x 5
185 x 8 ss 120 x 8
185 x 10 ss 120 x 10

dumbell pullovers
90lbs x12
90lbs x 15

20 mins on stairmaster level 13-18
ran out of time-ony could do 20 mins

high carb day today w/ cheat meal

[NaturalWonder83]

Tuesday:

dynamic warmup
10 mins

stairway calves:
1st step x 1 raise
2nd step x 2 raises
3rd step x 3 raises
etc
up to 10 steps x 10 raises

dumbell goblet squat(pause at bottom of each rep)
60 x 15
80 x 15
95 x 12
95 x 12
95 x 12

dumbell romanian deadlift
50 x 20
70 x 15
80 x 12
85 x 12

stability ball leg curl leg raise combo superset step ups
3 sets of: 5 ball curls and 60lbs x 8 per leg

tuesday evening:
3 mile run outside

[newmom]

u ran outside in this heat, good for you

[NaturalWonder83]

u ran outside in this heat, good for you

last week was more humid and the run wasnt fun. tonight we made better time-it wasnt as humid

[newmom]

last week was more humid and the run wasnt fun. tonight we made better time-it wasnt as humid

eff that, in this heat, I go outside, it's to hot then so I hit the hamster wheel LOL

[NaturalWonder83]

Wed
shoulders-core


hang cleans superset dead bug
5 sets of: 135 x 5 ss 30 secs x 5

plate raise superset barbell rear shrugs superset offset overhead bdumbell waiter walk
3 sets of: 45lbs x 12 ss 185 x 15 ss 40lbs x 30 secs per arm

bent over rear laterals superset ball jackknives
2 sets of 25lbs x 20 ss 15

diet was good until i went to a family birthday dinner-i attempted to eat my own food but it would have been rude to-so i hd chips, turkey burger, fries, carrot cake

[NaturalWonder83]

Friday
morning

arms

chins superset diamond pushups feet on stability ball
4 sets of 12 ss 4 sets of 25

standing incline cable curls superset overhead dumbell extensions
3 sets of 25lbs x 10 per arm ss 3 sets of 70lbs x 20

standing dumbell curls superset palof press iso hold
3 sets of 35lbs x 15 per arm ss 3 sets of 30lbs x 40 secs

skullcrushers superset standing ab wheel rollouts
3 sets of 70lbs x 12 ss 3 sets of 8

rope hammer curls superset cable wrist curls superset cable reverse wrist curls superset ball pikes
3 sets of 40lbs x 10 ss 3 sets of 30lbs x 20 ss 3 sets of 30lbs x 12 ss 3 sets of 12

friday afternoon
30 mins on stairmaster level 12

[NaturalWonder83]

sat
took off
did a lot of foam rolling
my legs are really sore still

gonna do chest/back cardio sunday morn

diet wise-my cravins have vanished these past few weeks-i dont know why
ive been adding red sea salt to my meals-before i wasnt adding sodium to my meals so i wonder if that is why

[NaturalWonder83]

Sunday
chest/back/core/calves

warmup-10 mins

pushups superset hammer chins
25 ss 15
25 ss 15
25 ss 15
1 pushup into 1 hammer chin-repeated back n forth for 30 seconds

seated calf
1 plate-4 sets of 30

smith machine incline press superset 1 arm db rows
245 x 6 ss 70lbs x 20
245 x 8 ss 70lbs x 20
245 x 8 ss 70lbs x 20

dead bug
2 sets of 30 seconds

nautilus pulldowns suprset offset overhead dumbell waiter walk
2 plates per side x 10 ss 50lbs x 30 secs
2 pps x 10 ss 50lbs x 30 secs
2 pps x 8 ss 50lbs x 30 secs

cable chest press
35lbs x 10
35lbs x 12
single arm-35lbs x 12

pullover machine
180 x 12
180 x 10

med ball single arm pushup lockouts
2 sets of 10 per arm

seated calf raise
2 plates-4 sets of 15

30 mins on stairmaster level 12

[NaturalWonder83]

Monday
Lower body

my hips are super super tight and are relly messing us the way i move
Really focusing on getting them loose and my lower body in allignment
am thinking of getting the 5 finger shoes to help out



hip mobility work with bands & dymamic warm ups
10 mins

goblet squat superset walking lunges
50 x 20 ss 30 lunges
60 x 20 ss 30 lunges
70 x 20 ss 30 lunges
80 x 20 ss 30 lunges

trx pistol squats superset trx leg curls
8 per leg ss 20
8 per leg ss 20
8 per leg ss 20
8 per leg ss 20

power step ups superset glute bridge, band above knees
25 per leg ss 20
25 per leg ss 15
25 per leg ss 12

[NaturalWonder83]

Tuesday-off-ate some junk food

Wed-delts arms

plate raise superset diamond pushups superset trx bicep curls
3 sets of 45lbs x 20 ss 30 diamonds superset 15 trx curls

face pulls superset dumbell curls superset dumbell skullcrushers
3 sets of 50lbs x 12 ss 40lbs x 8 ss 30lbs x 15

dumbell shrugs superset rope pushdowns superset incline dumbell hammer curls
3 sets of 90lbs x 20 ss 40 x 15 ss 40lbs x 6

stairway calves-up to 12 steps x 12 raises

deadbug-2 sets of 30 secs

stability ball hip pike/rollback combo
3 sets of 10

cardio:
30 mins stairmaster level 11

Thursday
today
legs
wore the 5 finger shoes-balance felt great-i like them a lot

dynamic warm up-10 mins

deadlifts
225 x 5
285 x 5
295 x 5
315 x 5
315 x 5

cable squats
4 sets of 70lbs x 10

bulgarian split squats
4 sets of 50lbs x 12 per leg

hip bridge in between 2 benches
3 sets of 15

seated leg curls
4 sets of 100lbs x 15

30 min stairmaster level 12

[NaturalWonder83]

Friday
chest/back/core

pullups superset bosu pushups
4 sets of 12 ss 25

incline dumbell press superset standing dual cable rows
4 sets of 75lbs x 12 ss stack x 10

cable press superset inverted rows
4 sets of 35lbs x 15 ss 10

stability ball pike rollout combo
2 sets of 10

offset dumbell overhead waiter walk
2 sets of 50lbs x 30 secs per arm

sat night and sunday ate junk food-body felt like it needed it

[NaturalWonder83]

Monday
chest/back/core

pushups superset stability ball lateral toe touches
4 sets of 25 ss 4 sets of 25

wide pullups superset stability ball hip pike rollout combo-12 ss 12
narrow pullups superset ball pike rollout-12 ss 12
chins superset ball pike rollout-12 ss 8
hammer chins superset ball pike rollout-12 ss 8

low incline dumbell press
80 x 15
85 x 15
90 x 12

1 arm dumbell rows
80 x 15
80 x 15
80 x 20

cable chest press
45 x 10
45 x 12
45 x 15

cable moto rows
55 x 12
65 x 10
75 x 8

30 mins stairmaster level 12

[NaturalWonder83]

Tuesday
legs/core


dymanic warmup-10 mins

leg press calf press superset cable squats
4 sets of 2 pps x 40 secs ss 4 sets of 75lbs x 12

trap bar deadlift
1st time using the trap bar for deads-felt great
275 x 10
275 x 10
275 x 10
275 x 10

deadbug superset stability ball leg curl leg raise combo superset dumbell step ups
3 sets of 30 secs ss 3 sets of 5 per leg ss 3 sets of 55lbs x 15 per leg

single leg glute bridge in between 2 benches-glute touches floor, upper body on bench
3 sets of 12 per leg

wall sits superset stairway calves
3 sets of 1 min ss 3 sets of 1st step x 1 raise, 2nd step x 2 raises, etc up to 10 x 10

tuesday evening
3 mile run outside
wore the 5 finger shoes-felt great on my hips and knees, but my feet got ripped up badly.

[NaturalWonder83]

thursday
delts arms abs

side laterals superset barbell curls superset bench knee ups
4 sets of 25lbs x 15 ss 50lbs x 15 ss 25

dumbell shrugs superset dumbell skulls superset face pulls
4 sets of 100lbs x 20 ss 30lbs x 15 ss 65lbs x 12

dumbell front raises superset trx body saw
4 sets of 25lbs x 15 ss 1 minute

30 mins stairmaster level 12

[NaturalWonder83]

Fri
lower body

dynamic warmup-10 mins

cable squats superset ab wheel rollouts
4 sets of 80 x 10 ss 20 rollouts
1 set of 55 x 20

dumbell stiff leg deads superset leg press calf
4 sets of 65 x 15 ss 4 sets of 3 plate per side x20

dumbell reverse lunges superset ball hip pikes
4 sets if 40lbs x 20 ss 4 sets of 15

single leg glute bridges in between 2 benches
4 sets of 12 per leg

30 mins stairmaster level 12

[NaturalWonder83]

Monday
chest/back/core

pushups superset pullups
50 ss 15
50 ss 15

incline dumbell press superset cable moto rows
60 x 15 ss 40 x 15
80 x 12 ss 70 x 12
90 x 10 ss 90 x10
95 x 6 ss 95 x 8

dumbell floor press superset seated rope rows
80 x 8 ss 120 x 12
80 x 10 ss 100 x 15
80 x 12 ss 90 x 20

dumbell pullovers superset pushups(hands on stability ball, feet on bench) superset narrow pullups
80 x 15 ss 15 ss 10
80 x 15 ss 10 ss 8

med ball russ twists superset supermans
2 sets of 50 reps ss 15 reps

30 mins stairmaster level 12

[NaturalWonder83]

Tuesday morning

lower body

10 min dynamic warm up

dumbell goblet squats
50 x 12
70 x 12
85 x 12
100 x 10
100 x 10
100 x 10

trap bar deadlifts
135 x 6
225 x 6
315 x 6
315 x 6
315 x 6

dumbell bulgarian split squats
40 x 8 per leg
50 x 8 per leg
55 x 8 per leg
60 x 8 per leg
65 x 8 per leg

single leg glute bridge in between 2 benches
3 sets of 12 per leg

stability ball leg curl leg raise combo superset ab wheel rollouts
3 sets of 6 ss 3 sets of 25

seated leg curls
130 x 12
150 x 12
150 x 12
150 x 12

30 mins stairmaster level 13

bought new pair of 5 finger shoes-i got the cross trainer version-very comfortable-had a great workout with them and wore them all day

[NaturalWonder83]

wed morning

delts arms core cardio

face pulls superset standing dumbell press superset stability ball pikes
40 x 12 ss 40 x 12 ss 12
40 x 12 ss 50 x 10 ss 12
40 x 12 ss 55 x 10 ss 12
40 x 12 ss 60 x 8 ss 12

side dumbell laterals superset dumbell shrugs superset transitional planks
30 x 12 ss 80 x 25 ss 10
30 x 15 ss 80 x 25 ss 10
30 x 20 ss 80 x 25 ss 10

rope pushdowns superset rope hammers
40 x 20 ss 40 x 20
60 x 15 ss 60 x 15
80 x 12 ss 80 x 12
100 x 10 ss 100 x 10

cable curls superset skullcrushers
50 x 15 ss 60 x 20
70 x 15 ss 60 x 20
90 x 12 then 3 drop sets ss 60 x 20

20 mins intervals on stairmaster

[NaturalWonder83]

thursday
nothing
ate low cals

2 scoop ultimate muscle protein, cinnomon, fiber powder, 1.5tbsp mac oil, 1 plum, berries

8 oz chicken, spinnach, tomatoes, pistachios, mustard

4 omega eggs w spinnach and tomatoes and turkey bacon

6 oz salmon w/ kale, tomatoes, pumpkin seeds

[NaturalWonder83]

friday
10 min dynamic warm up

dead bug ss leg curl balance hold
3 sets of 30 secs ss 3 sets of 6

goblet squats
3 sets of 100lbs x 15

dumbell stiff deads
3 sets of 70lbs x 15

single leg hip thrusts ss high step ups
3 sets of 12 ss 3 sets of 15

wall sits
3 sets of 2 mins

30 mins on stairmaster level 14

[NaturalWonder83]

sat golds new haven

standing calf raise
225 x 30
287 x 20
300 x 15
330 x 12

pushups ss vbar chins
8 sets 25 ss 8 sets 8-10

tbar row
3 plates-3 sets 8

hammer strength incline press
2 plates-3 sets of 20, 15, 15

1 arm db rows
65lbs-3 sets of 20

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

pulldowns superset pec deck superset pullover
3 sets of 160 x 12 ss stack x 15 ss level 8 x 12

cable preacher curls
3 sets of 130 x 10

seated calf
2 plates-4 sets of 30

incline reverse crunch
3 sets of 20
side plank
3 sets 30 secs
low cals-4 meals

[NaturalWonder83]

sun-cheat meals at night-waste of my time

[newmom]

sun-cheat meals at night-waste of my time

how so?

Hope you're well my friend. Golds in a couple of weeks?

[NaturalWonder83]

monday
legs golds new haven

10 min dynamic warmup

seated calf ss high step up
3 sets 2 plate x 20 ss 3 sets 15, 20, 30 per leg

nebula leg press ss standing calf
3pps x 30 ss 225 x 20
5 pps x 25 ss 287 x 20
7 pps x 20 ss 300 x 300
7 plate+15 per side x 15 ss 330 x 20

bulgarian split squat
70lbs
5 x 5 per leg

seated leg curl ss donkey calf
3 set 170 x 15 ss 330 x 15

glute ham raise
3 set 15, 12, 10

cardio
10 sets of 15 burpees

abs
ab wheel rollouts-4 sets of 25