NaturalWonder83
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« Reply #825 on: July 18, 2011, 08:44:14 AM » |
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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
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NaturalWonder83
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John Meadows has committed career suicide
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« Reply #826 on: July 19, 2011, 04:15:22 PM » |
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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
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newmom
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« Reply #827 on: July 19, 2011, 04:25:09 PM » |
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u ran outside in this heat, good for you
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NaturalWonder83
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« Reply #828 on: July 19, 2011, 04:31:00 PM » |
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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
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newmom
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« Reply #829 on: July 19, 2011, 04:33:48 PM » |
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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
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NaturalWonder83
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John Meadows has committed career suicide
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« Reply #830 on: July 20, 2011, 06:03:49 PM » |
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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
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NaturalWonder83
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John Meadows has committed career suicide
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« Reply #831 on: July 22, 2011, 02:08:04 PM » |
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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
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NaturalWonder83
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« Reply #832 on: July 23, 2011, 05:53:48 PM » |
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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
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NaturalWonder83
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« Reply #833 on: July 24, 2011, 06:50:58 PM » |
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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
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NaturalWonder83
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John Meadows has committed career suicide
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« Reply #834 on: July 25, 2011, 12:35:24 PM » |
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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
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NaturalWonder83
Moderator
Getbig V
    
Gender: 
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John Meadows has committed career suicide
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« Reply #835 on: July 28, 2011, 04:37:55 PM » |
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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
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NaturalWonder83
Moderator
Getbig V
    
Gender: 
Posts: 11560
John Meadows has committed career suicide
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« Reply #836 on: July 31, 2011, 05:37:54 PM » |
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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
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NaturalWonder83
Moderator
Getbig V
    
Gender: 
Posts: 11560
John Meadows has committed career suicide
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« Reply #837 on: August 01, 2011, 11:38:47 AM » |
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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
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NaturalWonder83
Moderator
Getbig V
    
Gender: 
Posts: 11560
John Meadows has committed career suicide
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« Reply #838 on: August 02, 2011, 04:42:00 PM » |
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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.
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NaturalWonder83
Moderator
Getbig V
    
Gender: 
Posts: 11560
John Meadows has committed career suicide
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« Reply #839 on: August 04, 2011, 06:17:08 PM » |
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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
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NaturalWonder83
Moderator
Getbig V
    
Gender: 
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John Meadows has committed career suicide
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« Reply #840 on: August 05, 2011, 01:57:40 PM » |
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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
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NaturalWonder83
Moderator
Getbig V
    
Gender: 
Posts: 11560
John Meadows has committed career suicide
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« Reply #841 on: August 08, 2011, 03:40:56 PM » |
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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
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NaturalWonder83
Moderator
Getbig V
    
Gender: 
Posts: 11560
John Meadows has committed career suicide
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« Reply #842 on: August 09, 2011, 05:41:47 PM » |
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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
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NaturalWonder83
Moderator
Getbig V
    
Gender: 
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John Meadows has committed career suicide
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« Reply #843 on: August 11, 2011, 06:21:29 AM » |
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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
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NaturalWonder83
Moderator
Getbig V
    
Gender: 
Posts: 11560
John Meadows has committed career suicide
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« Reply #844 on: August 11, 2011, 03:58:45 PM » |
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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
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NaturalWonder83
Moderator
Getbig V
    
Gender: 
Posts: 11560
John Meadows has committed career suicide
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« Reply #845 on: August 16, 2011, 04:21:20 PM » |
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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
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NaturalWonder83
Moderator
Getbig V
    
Gender: 
Posts: 11560
John Meadows has committed career suicide
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« Reply #846 on: August 16, 2011, 04:26:22 PM » |
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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
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NaturalWonder83
Moderator
Getbig V
    
Gender: 
Posts: 11560
John Meadows has committed career suicide
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« Reply #847 on: August 16, 2011, 04:27:43 PM » |
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sun-cheat meals at night-waste of my time
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newmom
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« Reply #848 on: August 16, 2011, 04:30:36 PM » |
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sun-cheat meals at night-waste of my time
how so? Hope you're well my friend. Golds in a couple of weeks?
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NaturalWonder83
Moderator
Getbig V
    
Gender: 
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John Meadows has committed career suicide
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« Reply #849 on: August 16, 2011, 04:32:51 PM » |
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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
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