Naturalwonder83 training Log

[NaturalWonder83]

friday

10 min dynamic warmup

stability ball leg curl balance hold superset stir the pot on stability ball
3 x 5 per leg ss 3 x 30 secs

stair calves
10 mins

dumbell goblet squat
50 x 15
70 x 15
80 x 15
100 x 15
120 x 12
120 x 12
120 x 12
120 x 12
120 x 12

trx jump squats
4 x 25

trx pistol squats superset trx leg curls
4 x 15 per leg ss 4 x 20

weighted hypers superset trx straight legged sit up
4 x 12 ss 4 x 12

[NaturalWonder83]

monday
leg press calves
5 sets of 12

cobra lat pulldowns superset med ball pushups
4 sets of 12 ss 4 sets of 15

incline db press
95 x 7
95 x 7
95 x 7
95 x 7
95 x 7

1 arm db rows
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10

barbell rows superset flat db press
195 x 6 ss 95 x 7
195 x 6 ss 95 x 7
195 x 6 ss 95 x 7
195 x 6 ss 95 x 7
195 x 6 ss 95 x 7

20 min stairmaster level 14

[NaturalWonder83]

tuesday

10 min dynamic warmup

dead bug w/ wall push/ ball curl w/ balance hold/ stir the pot on ball
3 x 1 min/ 3 x 1 min/ 3 x 1 min

stair calves
10 mins

dumbell goblet squat
6 sets of 15 reps w/ 100lbs

trap bar deadlifts
315
6 sets of 5

hip pikes on ball
4 sets of 15

barbell glute bridges
4 sets of 20 w/ 225

tuck jumps superset trx pistol squats
2 x 15 ss 2 x 12

deadman quad raise superset ball leg curls superset kick ups
2 x 6 ss 2 x 20 ss 2 x 10

20 min battling ropes

[NaturalWonder83]

thursday

trx I raise superset dumbell laterals
4 x 12 ss 4 x 12

standing dumbell press superset ball pikes superset face pulls
4 x 10 ss 4 x 15 ss 4 x12

chins superset med ball diamond pushups superset hanging wipers
4 x 10 ss 4 x 15 ss 4 x 30

pushdowns superset hammer curls superset trx rollouts
4 x 12 ss 4 x 12 ss 4 x 15

20 min interals on stairmaster

[NaturalWonder83]

trx leg curl cuperset trx full sit up
4 x 15 ss 4 x 12

staircase calves
10 mins

stiff leg deads
4 x 10

front squats
8 sets of 6

kettlebell swings
10 sets of 25 swings

[NaturalWonder83]

monday

pulldowns
5 x 10

med ball pushups
4 x 25

1 arm db rows
4 x 8

incline db press
4 x 10

flat bench
4 x 12

cable press
4 x 12

sternum chins superset cable crossovers
4 x 8 ss 4 x 15

30 min stairmaster level 11

tuesday
3 mile run outside

[davie]

Hey Natural wonder.

Your training is very interesting my friend. What structure do you follow. i went back a couple of pages and saw upper lower. Then a few body part variations appeared eg chest back, then chest shoulders, then upper again.

Im having week off this week and looking to start something new. Actually a mix of upper lower work, and using weights and bodyweight movements which I see (a reason your trianing caught my eye so much).
Can you give me some info (if you dont mind sharing) as to how you structure your workouts and why? im 6'1 about 205 looking for about another 10lbs on my frame. I eat really clean and am currently recovering from bulging disc in lower back so heavy squats and deads is out, but goblets, single leg light squats and intense hill cycles (the hill near my house is a 1.5 mile dooozy - about 50 degree incline).
All upper work is fine.

Thanks my friend.

Davie

[NaturalWonder83]

wed
lower body

10 min dynamic warmup

goblet squats
100lbs-3 sets of 20

leg press calves
4 sets of 25

good mornings
1st time ever trying these
95lbs-3 sets of 12

barbell glute bridge superset trx jump squats
315 x 10 ss 15
315 x 10 ss 15
315 x 10 ss 30

bulgarian split squats
50lbs per hand-3 sets of 15 per leg

trx pistol squats superset trx leg curls
3 x 12 per leg ss 3 x 20

[NaturalWonder83]

Hey Natural wonder.

Your training is very interesting my friend. What structure do you follow. i went back a couple of pages and saw upper lower. Then a few body part variations appeared eg chest back, then chest shoulders, then upper again.

Im having week off this week and looking to start something new. Actually a mix of upper lower work, and using weights and bodyweight movements which I see (a reason your trianing caught my eye so much).
Can you give me some info (if you dont mind sharing) as to how you structure your workouts and why? im 6'1 about 205 looking for about another 10lbs on my frame. I eat really clean and am currently recovering from bulging disc in lower back so heavy squats and deads is out, but goblets, single leg light squats and intense hill cycles (the hill near my house is a 1.5 mile dooozy - about 50 degree incline).
All upper work is fine.

Thanks my friend.

Davie

hey,

il pm u either tonigh or tommorow

[davie]

That would be great thanks.

I was looking at something like EDT training for something different, but your set up looks really good.

Davie

[NaturalWonder83]

kinda treating this week as a deload week

trx overhead I superset dumbell palms out laterals superset ab wheel rollouts
3 sets of 12 ss 3 sets of 30lbs x 12 ss 3 sets of 15

dumbell front raise superset trx Y raise superset hanging wipers
3 sets of 30lbs x 12 ss 3 sets of 12 ss 3 sets of 30

trx atomic pushups
3 sets of 25, 20, 15

incline dumbell press
95lbs-3 sets of 8

cable chest press superset dumbell shrugs
3 sets of 40 x 10 ss 3 sets of 90 x 15

rope pushdowns
3 sets of 12
overhead dumbell ext
80lbs-3 sets of 10

cardio
15 min burpees

[newmom]

Sorry, been swamped...best wishes

[NaturalWonder83]

Sorry, been swamped...best wishes

thank u

friday
chins
4 x 12

pulldowns
4 x 10

1 arm db rows
90lbs-4 x 10

cable moto rows
180-4 x 8

cable curls
4 x 10

incline hammer curls
4 x 10

20 min stairmaster intervals

[Butterbean]

 

[newmom]

going to the chapel and we...sing it butterballs

[NaturalWonder83]

Found time to start up my log again

friday
foam roll
dynamic warmup

3 rounds of
cook hip lift-20 reps/wall slides-20 reps/dead bug w/ wall push-20 reps

int/ext rotations
3 x 30 secs

3 rounds of
weighted chins/single leg deadlift/landmines/jump rope
+45lbs x 8/75lbs x 10/60lbs x 30 secs/1.5 mins

3 rounds of
pushups/slideboard leg curls/bottoms up kettlebell walk/jump rope
50/30 secs/30 secs per hand/1.5 mins

3 rounds of
trx rows/bulgarian split squats/reverse crunches/jump rope
+45lbs x 8/50lbs x 12/30 secs/1.5 mins

2 rounds of
incline dumbell press/jump squats w/ med ball/jump rope
95lbs x 8/+30lbs x 20/1.5 min

2 rounds of
overhead rope ext/rope pushdowns/incline hammer curls/dumbell curls
40 x 16/40 x 12/35 x 8/30 x 8

calves
5 mins

[outby43]

Gene lives? 

[NaturalWonder83]

Gene lives? 

mon
cant remember mondays workout-but it was good

wed
pullups superset pushups superset crossover plank
4 sets of 20, 15, 10 10/ 50, 50, 50, 50/ 30 secs

standing db press superset shrugs superset landmines
4 sets of 50 x 12/ 4 sets of 70 x 15/ 4 sets of 65 x 20

dumbell goblet squat
4 sets of 130lbs x 8

single leg hamstring ball curls superset 1 arm db rows
4 sets of 20 per leg/ 4 sets of 80 x 8

chins
4 sets of 8

rope extensions superset rope pushdowns
4 sets of 12/ 4 sets of 10

gripper work-10 mins

friday
lower body

foam roll

cook hip lift
2 x 25 per leg

calves
10 mins

slideboard leg curls superset incline plank leg extensions superset palof press
2 x 20/ 2 x 12 per leg/ 2 x 30lbs x 30 secs

pistol squats
2 x 10 per leg

trap bar deads superset hip thrusts off bench
2 x 315 x 10/ 2 x 10 per leg

[newmom]

I miss you Gene, lets train soon

[NaturalWonder83]

I miss you Gene, lets train soon

def

[NaturalWonder83]

worked out Tues and thurs of lst week-cant remember tuesday's workout

thursday was:
foam roll
dynamic warmup

wall slides/backstroke rotations/dying bug w/ wall push
3 x 15/3 x 25/3 x 1 minute

trx y flies/trx pistol squats/trx rollouts
3 x 16/3 x 12 per leg/3 x 30 secs

weighted pushups(90lbs)/weighted pullups(45lbs)/reverse crunch
3 x 12/3 x 6/3 x 25

single leg ham curl on ball/trap 3 raises(6lbs)/side plank row
3 x 15/3 x 15/3 x 20

dumbell curls/trx bridge curls/rope pushdowns/rope extensions
3 x 35 x 10/3 x 8/3 x 50lbs x 10/3 x 50lbs x 12

10 mins battling ropes

Sat
today
golds gym new haven!

standing icarian side lateral machine/v bar chins
5 x 12/5 x 10

farmers walks
3 sets w/ 80lbs

tbar rows/low cable chops
3 x 3 plates x 10/3 x 12

alt db incline press
80lbs 3 x 10

cable preacher curl/dips w chains
80lbs 3 x 10/ 3 x 10

l sits
3 x 10 secs

seated calf
4 x 6

stand calf
4 x 8


5 rounds 20 burpees
10 min staimaster intervals

[Meso_z]

Hows it going? Hows the diet nowadays?

[andreisdaman]

I can't believe this thread is still going, Bluto

[NaturalWonder83]

Today
1am workout

Soft tissue work on triceps, posterior delts, sub scap
T spine mobility
Soft tissue work on neck flexors

Band pull apart series
No money supine on roller

Underhand pull downs
Trap bar rows
1 arm dumbbell rows
Seated cable row neutral grip
Hammer curls
Machine curls
Chins squeezing foam roller between legs

Side plank with hip abduction
Leg lowering
Hallow rocks and holds

Rower 5 600 m sets

[andreisdaman]

Today
1am workout

Soft tissue work on triceps, posterior delts, sub scap
T spine mobility
Soft tissue work on neck flexors

Band pull apart series
No money supine on roller

Underhand pull downs
Trap bar rows
1 arm dumbbell rows
Seated cable row neutral grip
Hammer curls
Machine curls
Chins squeezing foam roller between legs

Side plank with hip abduction
Leg lowering
Hallow rocks and holds

Rower 5 600 m sets

you haven't worked out in two years?