Naturalwonder83 training Log

[NaturalWonder83]

today
tuesday

golds new haven

standing lateral machine ss reverse pec deck
40 x 15 ss 60 x 15
60 x 12 ss 60 x 15
70 x 10 ss 60 x 15

db shrugs
70 x 20
90 x 15
100 x 15
110 x 15
120 x 15

hammer strength press
3 plates per side
3 sets of 6

dead stop 1 arm db rows
75lbs
3 sets of 15

chins
bodyweight x 10
1 chain on neck x 8
2 chains on neck x 8
2 chains on neck x 6

dips
bodyweight x 15
1 chains x 15
2 chains x 15
2 chains x 12

cardio
15 sets of 15 burpees

low cal day
only 4 meals

[NaturalWonder83]

newmom-they were just boring foods

golds in a few weeks sounds good

[w8m8]

am thinking of getting the 5 finger shoes to help out

can you share a few comments if you do get a pair please 

[NaturalWonder83]

can you share a few comments if you do get a pair please 

i bought them-i have the blue pair-cross trainer style-so comfortable on my feet-hips feel great, knees feel great, lower back feels great-i love them

oh yes ive gotten many comments on them-frog shoes, they look gay, clown feet, aqua man-kids think theyre wild

[NaturalWonder83]

wed
morning
30 mins on stairmaster level 13

weight is back down to 169 again-tommorow will be high carb day-

[NaturalWonder83]

thursday
will do lower body and heavy sled pushes today


high carb day-my body needs it-weight was 169 again today

1 cup plain keifer, 1 scoop ultimate muscle protein, cinnomon, scoop pysillium husk, 1/2 cup frozen wild blueberries

1 cup egg whites, 50g quinioa, 1/2 cup blueberries and raspberries

post workout
5 oz chicken, 1/2 cup(dry weight) basmati rice w/ ketchup, kale and tomatoes, 1 kiwi

5 oz chicken, 2oz soba noodles, 1/2 cup carribean beans, kale and tomatoes

5 oz chicken, 1/2 cup(dry weight) red quinioa, kale and tomatoes

tandoori chicken w/ basmati rice, greens and tomatoes

[w8m8]

i bought them-i have the blue pair-cross trainer style-so comfortable on my feet-hips feel great, knees feel great, lower back feels great-i love them

oh yes ive gotten many comments on them-frog shoes, they look gay, clown feet, aqua man-kids think theyre wild

thank you Gene .. I want a pair and needed to hear from someone who wore them

[NaturalWonder83]

thank you Gene .. I want a pair and needed to hear from someone who wore them

1st few days your feet and calves will be sore
i truly love them-theyve improved my posture and allignment so much

[NaturalWonder83]

thursday
lower body

dynamic warm up
10 mins

smith machine front squats superset stability ball hip pike rollout combo
135 x 15 ss 10
185 x 10 ss 10
185 x 10 ss 10
185 x 10 ss 10

doing the goblet squats these past few weeks has really improved my form a lot

heavy slow prowler pushes
8 sets

trx jump squats superset trx hamstring curls
3 sets of 15 ss 3 sets of 15

walking lunges superset full body hand foot touch rotations
3 sets of 30lbs x 50 lunges ss 12

tuck jumps superset wall sits
4 sets of 20 ss 4 sets of 1.5 mins

really liked how i felt in the 5 finger shoes during the jumps-my hips are feeling not tight anymore

tried controlled labs purple psyko during my workout-whey hydro, leucine, cit malate and novaline-superb product-felt like working out forever

[NaturalWonder83]

friday morning
light upper body and cardio

trx inverted rows superset pushups on bosu ball, feet up on box superset face pulls
4 sets of 15 ss 4 sets of 25 ss 4 sets of 15@30lbs

gripper

pullups superset trx handstand pushups
5 set of 12 ss 5 sets of 5
gripper

overhead rope extensions superset hammer curls
50 x 15 ss 35 x 15
60 x 12 ss 40 x 10
80 x 10 ss 45 x 8

cardio:
10 sets of heavy prowler pushes fast

[NaturalWonder83]

cheated a lot over the weekend
right lat kept spasming

switchin to an upper body lower body split

mon-upper
tues-lower

thurs-upper
fri-lower

cardio is 4-5 days week
either stairmaster, running outside, ropes, or prowler pushes

[NaturalWonder83]

monday
upper body

pushups on gymnastic rings/pullups/dips
3 x 15/3 x 12/3 x 15
no rest until all 9 sets done

bench press w/ chains/rope alternating waves/moving plank on valslide/supermans w/ scap retraction
185-3 x 10/ 3 x 40 seconds/ 3 x 30 seconds/ 3 x 25, 20, 20

hammer chins/heavy rope slams/cable rear delt flies
3 x 8/ 3 x 20/ 30lbs-3 x 12

cable flies/ lateral raise/ trx bicep curls
80lbs-3 x 20/ 20lbs-3 x 12/ 3 x 12 trx

trx inverted rows/ walking dumbell press/ cable tricep extensions
3 x 12/ 25lbs-3 x 40 secs/ 70lbslbs-90-3 x 15, 12, 10

[NaturalWonder83]

TUESDAY
LOWER BODY:

10 min dynamic warmup

dead bug w/ wall push superset ball ham curl w/ leg balance hold
2 x 40 secs ss 2 x 8 per leg

dumbell goblet squats
100lbs x 15
100lbs x 15
100lbs x 15
100lbs x 15
100lbs x 15

trap bar deadlift
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10

dumbell bulgarian split squat
50lbsx 12
50lbs x 12
50lbs x 12
50lbs x 12

single leg hip thrust in between 2 benches
4 sets of 12 per leg

30 mins stairmaster level 11

[NaturalWonder83]

wed afternoon

3.5 mile run outside in the 5 finger shoes

[NaturalWonder83]

thursday
upper body

ring of fire pushups/ 1 arm db snatches/ hammer chins
3 sets of 45 secs/ 3 sets of 45lbs x 12 per arm/ 12 chins

ring of fire:arrange some dumbells in a circle on ground-without knees touching the ground, rotate around the circle of dumbells doing pushups on the dbs, in between the dbs, 1 arm on dbs.

trx hip pikes/ dips/ battling ropes rainbows/ battling ropes overhead press
3 sets of 20/ 3 sets of 20/ 3 sets of 40 secs/ 3 sets of 30 secs

heavy band uppercuts/ cable woodchoppers/ rope climbing
3 sets of 40 secs/ 3 sets of 50lbs x 20 per arm/ 3 sets of 1 minute

med ball slams/ chins/ lying med ball explosve overhead press and catch
3 sets of 20/ 3 sets of 8/ 3 sets of 20

[NaturalWonder83]

friday
lower body

10 min dynamic warmup

dead bug superset stability ball leg curl balance hold
2 sets of 45 secs ss 2 sets of 8 per leg


squats
135-4 sets of 15

still tying to reteach myself form-i keep leaning over too much and anterior tilting. went real real  slow and felt the form in my quads-will prob go lighter next week until i can keep my back straight.

dumbell stiff leg deads superset stability ball leg curls superset leg press calves
4 sets of 80lbs x 12 ss 4 sets of 20 ss 4 sets of 30 w/ 2 plates per side

single leg squats facing wall w/ hand slide superset 30lb med ball jump squats
4 sets of 15 per leg ss 4 sets of 20

weighted glute bridges superset palof press
135-4 sets of 15 ss 30lbs-4 sets of 15

[NaturalWonder83]

monday
upper body

pushups/pullups/seated calf
2 sets of 50 ss 2 sets of 15 ss 2 sets of 15 w/ 2 plate+25 on machine

smith machine incline press superset seated cable row
225 x 6 ss 160 x 15
225 x 6 ss 190 x 12
225 x 6 ss 220 x 10

dumbell shrugs superset scorpion pushups-90 x 20 ss 15
db shrugs ss uchi mata pushups-90 x 25 ss 15
db shrugs ss dive bomber pushups-90 x 25 ss 15

cable chest press superset chins
3 sets of 75 x 10, 12, 15 ss 3 sets of 12

db rows
3 sets of 85 x 10, 12, 15 per arm

cardio
10 sets of 10 burpees

Tuesday
today
lower body

10 min dynamic warm up

goblet squats
115 x 5
115 x 8
115 x 10
115 x 12

single leg squats facing wall w/ wall slide superset tuck jumps
3 sets of 20 per leg ss 3 sets of 10

barbell glute bridges superset stability ball leg curl w/ balance hold
3 sets of 185 x 20 ss 3 sets of 5 per leg

stiff leg deads
135
3 sets of 15

30 mins stairmaster level 12

[NaturalWonder83]

last week

Wed-off-refeed day

Thursday-upper body at golds new haven

standing 1 arm machine laterals superset reverse pec deck
50 x 10 ss 70 x 10
70 x 10 ss 70 x 10
80 x 10 ss 70 x 10
80 x 8 ss 70 x 10

vbar chins superset pushups
15 ss 25
w/ 1 chain-10 ss 25 w/ 1 chain
w/ 1 chain-8 ss 25 w/ 1 chain

tbar rows
2 plates-3 set of 20

hammer strength incline press
2 plate+35 per side-3 sets of 12, 10, 8

db shrugs
100 x 12
115 x 12
120 x10

machine preacher curls
3 sets of 8

machine incline curls
3 set of 12

machine overhead extensions
3 sets of 15, 12, 10

vbar pushdowns
3 sets of 15, 12, 8

seated calf
4 sets of 40 secs

standing calf
4 sets of 40 secs

cardio
20 sets of 12 burpees

[NaturalWonder83]

friday-off-carb up in evening

sat morn

legs

10 min dynamic warmup

seated calf
5 sets of 50 secs

dumbell goblet squats
50 x 12
70 x 12
90 x 12
110 x 12
120 x 12
120 x 12
120 x 12

dumbell step ups
50lbs-4 set of 15

dumbell stiff leg deads superset tuck jumps
4 sets of 70lbs x 12 ss 4 set 20 tuck jumps

leg press calf
4 sets of 30

weighted glute bridges
195-4 sets of 15

stability ball hip pike rollout combo
3 set of 8

hanging wipers
3 sets of 20

cardio
30 mins on treadmill-4.o mph, 12 incline

[NaturalWonder83]

sunday-off
monday off

today
tuesday
chest back abs

ring off fire pushups superset pullups
3 sets of 1 min ss 3 sets of 12

dumbell incline press superset cable moto rows
70 x 12 ss 50 x 12
85 x 8 ss 80 x 10
90 x 8 ss 100 x 8

cable chest press superset 1 arm db rows
35 x 15 ss 75 x 20
40 x 12 ss 80 x 15
50 x 10 ss 85 x 15

dumbell pullovers superset pushups on bosu, feet on bench
2 sets of 80 x 15 ss 2 sets of 25

hip pikes
3 sets of 10

cardio
20 mins battling ropes

[NaturalWonder83]

Wed morning-lower body

10 min dynamic warm up

dead bug w/ wall push superset stability ball leg curl w/ balance hold
2 x 30 secs ss 2 x 5 per leg

cable squats superset jump squat w/ 30lb med ball
30 x 15 ss 20
40 x 15 ss 20
60 x 15 ss 20
70 x 15 ss 20
70 x 20 ss 20

trap bar deadlifts
325 x5
325 x 5
325 x 5
325 x 5
325 x 5

ab wheel rollouts
4 sets of 15

single leg hip thrust in between 2 benches superset reverse single leg squat w/ wall slide
4 sets of 12 ss 4 sets of 20

stability ball rotations
4 sets of 30

ascending calf raises on stairs
1st step 1 raise
2nd step 2 raises
etc
up to 15 step x 15 raises

wed afternoon
20 mins of 2 min fast jumprope alteranted w/ 20 secs of heavy prowler sprints

[NaturalWonder83]

Thursday morning
delts arms cardio

trx Y, T, I flies superset trx handstand pushups
3 sets of 12 ss 3 sets of 10

face pulls superset db shrugs
3 sets of 40lbs x 15 ss 3 sets of 90lbs x 15

dumbell laterals
3 sets of 30lbs x 12 drop to 20lbs x 12 drop to 10lbs x 12

supersetted with

30lb med ball russ twists
3 sets of 50

rope pushdowns superset db curls
3 sets of 40lbs x 15, 20, 25 ss 3 sets of 30lbs x 12

rope extensions superset incline dumbell hammer curls
2 sets of 80lbs x 6, 7 ss 2 sets of 20lbs x 15

skullcrushers superset dumbell bicep rows on incline bench
2 sets of 80lbs x 12 ss 2 sets of 30lbs x 20

cable wrist curls
3 set of 20
cable reverse curls
3 set of 12

30 min stairmaster level 11

[NaturalWonder83]

friday-off

sat-off-cheat day

sun-off

[NaturalWonder83]

monday

protein fat carbs every meal-
except-post workout-pro and carbs

chest back

pulldowns superset with pushups
4 sets of 10, 10, 10, 8 ss 4 sets of 25

incline dumbell press superset chins
4 sets 10 ss 4 sets 15

standing dual cable row superset dumbell floor press
4 set 10 ss 4 set 12

cable crossover superset pullovers
3 set 15 ss 3 set 12

hip pikes
2 x 15
kneeling single leg palof hold
2 x 40 sec

20 min eliptical
20 min battling ropes

[NaturalWonder83]

tuesday
lower body

10 min dy warmup

cable squats superset ball hamstring curls
4 set 15 ss 4 set 20

stiff leg deads superset barbell bridges
135 x 20 ss 135 x 20
195 x 15 ss 195 x 15
225 x 10 ss 225 x 15
225 x 10 ss 225 x 15

bulgarian split squats on bench
30lbs-3 sets of 25 per leg

ab wheel
4 sets of 25

seated leg curls
4 sets of 15, 12, 10, 8

leg press calves
4 sets of 30

stair calves
up to 13 steps x 13 calves

30 min stairmaster level 12