Author Topic: Naturalwonder83 training Log (Read 410781 times)

Donny · « **Reply #925 on:** June 10, 2015, 03:18:17 AM »

Quote from: NaturalWonder83 on June 09, 2015, 07:44:31 PM

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

good to see you posting your workouts .. interesting.

NaturalWonder83 · « **Reply #926 on:** June 10, 2015, 04:37:26 AM »

Just haven't logged a workout in 2 years

NaturalWonder83 · « **Reply #927 on:** June 10, 2015, 04:38:30 AM »

Quote from: Donny on June 10, 2015, 03:18:17 AM

good to see you posting your workouts .. interesting.

thx

Donny · « **Reply #928 on:** June 10, 2015, 04:39:46 AM »

Quote from: NaturalWonder83 on June 10, 2015, 04:37:26 AM

Just haven't logged a workout in 2 years

i like reading other peoples workout ideas.

NaturalWonder83 · « **Reply #929 on:** June 10, 2015, 04:44:13 AM »

Wednesday
530am

Tspine mobility
Baseball on glutes
Lax ball on foot
Lax ball on pos tib
Banded hamstring and hip opener

X band walks
Pull throughs
Band hypers
Bulgarian split squat with kettle bell by trailing leg
Lying leg curls
Stiff leg deads
Seated calf

Band ankle mobility with weight
Band hip capsule opener
Band hamstring

NaturalWonder83 · « **Reply #930 on:** June 10, 2015, 04:45:08 AM »

Quote from: Donny on June 10, 2015, 04:39:46 AM

i like reading other peoples workout ideas.

me too!

NaturalWonder83 · « **Reply #931 on:** June 11, 2015, 04:22:46 AM »

Thurs 530am

T spine mobility
Barbell internal rotation smash
Barbell bicep smash
Sub scap release

Lateral raise palms out into plate raise
Crucifix hold into plate halos
Band pull aparts
Free motion protraction retraction rows into rear delts pull downs supine
1 arm kettlebell suitcase carries
1 arm kettlebell waiter walks

Stair master 20 mins

NaturalWonder83 · « **Reply #932 on:** June 12, 2015, 04:13:06 AM »

Friday
530am

Soft tissue lax ball on sub scap and rear delts

Walking heavy barbell curls
Machine tri extensions
Db curls into hammers
Single arm neutral grip rope push downs
Prone bicep dumbbell rows on incline bench
Body weight tri extensions on smith machine bar

Stair master 20 mins

NaturalWonder83 · « **Reply #933 on:** June 13, 2015, 04:12:00 AM »

Sat
5am

Tspine mobility
Tricep soft tissue
External rotation with pvc

Icarian standing side raise machine 5 x 15-8
Body masters pullover machine 5 x 10
Pull downs 4 x 12
Standing dumbbell press 4 x 8
Rear delt flies 4 x 12
Reverse hyper machine 4 x 10
Standing calf raise machine 1 x 20/ 9 x 12
4 way neck machine

NaturalWonder83 · « **Reply #934 on:** June 14, 2015, 04:32:28 AM »

Sunday 530 am

T spine mobility
Calf soft tissue
Glute max soft tissue
Quad ham lockouts with band

Banded hyper 5 x 8
Standing band hip thrusts 5 x 10
Seated calf 2 x 25
Lying leg curls 4 x 15
Seated calf 2 x 25
Glute ham raise 4 x 10
Reverse hypers 4 x 12
American deadlift 4 x 8

NaturalWonder83 · « **Reply #935 on:** June 15, 2015, 04:35:57 AM »

Monday
530am

T spine mobility
Extension/rotation

Tricep soft tissue
Sub scap release with croquet ball

Sub scap cable work:7 per arm
Cable flies 3x 12
Single arm fly x 15
Hammer strength decline press 4 x 10
Hammer strength incline press 3x 10...single arm x 10
Push-ups on 2 foam rollers 3 x 25, 20,15

Band pullaparts 4x 15
Band face pulls 8 x 12

Pallof press 2 x 10 per side

Little tired today up a lot last night

NaturalWonder83 · « **Reply #936 on:** June 16, 2015, 04:32:28 AM »

Tuesday
530 am

Rumble roller t spine and quads

Side lying clams/straight leg bridge on foam roller 3 x 25/10
X band walks 50 per hip

Prowler

Seated leg curls

NaturalWonder83 · « **Reply #937 on:** June 17, 2015, 05:55:53 AM »

6am

T spine foam roller
Croquet ball rib mobilizations
Banded lateral opener

Underhand pull downs
Hammer strength high row
Dumbbell row
Pullaparts
Trx fallouts

Barbell bicep soft tissue
Barbell internal rotation smash
Pec minor sub clav ball release

NaturalWonder83 · « **Reply #938 on:** June 17, 2015, 06:11:21 PM »

Wasn't happy with my am workout
And I had some time to kill

Double lax ball with 100lb plate on chest t spine extension
Croquet ball posterior delts

Band pull a parts 5x 15
Pullover machine 4 x 12
Nautilus pull downs 4 x 10-8
Chest supported dumbbell rows 4 x 10
Hammer strength low rows 4 x 12
Face pulls 5 x 10

NaturalWonder83 · « **Reply #939 on:** June 18, 2015, 04:14:39 AM »

Thursday
530am

T spine extension on foam roller
Croquet ball sub scap and posterior delt
Posterior delt mob

Machine curl superset machine tricep extension 5 sets each
Dumbbell curl into hammer curl 4 sets 8 each
Rope push downs superset body weight tri extensions 4 x 15, 4 x 20
Walking barbell curls 4 sets last set ISO hold walking

Bench v ups 3 x 30
Banded internal rotation mob

NaturalWonder83 · « **Reply #940 on:** June 19, 2015, 04:13:06 AM »

Friday
530 am

Reverse flies on pec deck 5 x 15
Reverse dumbbell flies superset pike push-ups 5 x 20 / 5 x 20
Inverted rows superset rope front raise 5 x 15/5 x 15
Band face pulls superset neutral grip pull downs 4 x 10/4 x 10
Band no money superset side plank rows 4 x 10/4 x 15
Band pullaparts 5 x 12

Intervals on stairmaster 20 mins

NaturalWonder83 · « **Reply #941 on:** June 20, 2015, 02:02:57 PM »

Saturday
7am

T spine foam roller

Farmers walks
Machine curl superset machine tri extensions
Close grip push-ups
Walking barbell curls
Rope push downs

Rkc plank
Bench v up

NaturalWonder83 · « **Reply #942 on:** June 21, 2015, 05:09:47 AM »

Sunday
530 am

Foam roller t spine

Icarian lateral raise machine 5 x 15
Seated side raise machine 5 x 10
Reverse flies machine 5 x 20
Scrape rack press in power rack 5 x 10
Band pull Aparts 5 x 10
Front raise 5 x 15

Croquet ball bottom of foot and band quad ham lockouts

Standing calf raise superset lying leg curl 6 x 25 ss 6 x 15
Band hypers 5 x 12
Reverse hyper machine 5 x 10

NaturalWonder83 · « **Reply #943 on:** June 22, 2015, 05:10:27 AM »

Monday
6am

Tspine foam roller extension and rotation

Nautilus pull downs 5 x 20-12
Pullover machine 5 x 10
Chest supported rows 4 x 12
Low row 4 x 8

Seated calf 4 x 20
Side plank with hip drops
Lax balls on traps mobilization

NaturalWonder83 · « **Reply #944 on:** June 23, 2015, 06:54:32 AM »

Hip warmup

Deadlifts 4 x 15 15 12 8

High Bar Squats 4 x 12

Weighted lateral squat 4 x 15

NaturalWonder83 · « **Reply #945 on:** June 24, 2015, 06:38:17 AM »

T spine on foam roller

Neutral single arm push downs 5x15
Dumbbell curl into hammer curls 5 x 12
Dumbbell skull crushers superset seated barbell curls 4 x 15/4x 12
Machine curls 4 x 10
Machine tri extensions 4 x 14

Straight leg sit ups 2 x 20
Stir the pot 2 x 15 per side

NaturalWonder83 · « **Reply #946 on:** June 25, 2015, 04:42:22 AM »

530 am

Foam roll back

Pull downs superset Romanian deads
Db rows
T bar rows
Fat grip neutral chins superset glute ham raise
Palof press on kaiser machine
Crazy rope pulling machine seated and standing

NaturalWonder83 · « **Reply #947 on:** June 26, 2015, 07:18:18 AM »

Friday
530 am

Calves soft tissue
Lax ball on foot
Quad ham lockouts with band
Glute soft tissue
Foam roll t spine

Deadlifts 5 x 15 15 12 10
Bulgarian split squats with weight on trailing leg side 4 x 12
Slide board leg curls 4 x 10
Seated leg curls 4 x 12-20
Single leg leg press 4 x 10 10 15 20
Seated calf 4 x 12
High cable crunch 2 x 20
Seated knee tucks 4 x 20

Stretched hips and adductors

NaturalWonder83 · « **Reply #948 on:** June 27, 2015, 10:55:59 AM »

Saturday
12 pm

T spine foam roller
Double lax ball base of neck
Sub scap mob

Pec deck 5 x 15-12

Band pullaparts superset incline db press 4 x 10/4 x 10
Single arm neutral db floor press 4 x 6
Band face pulls superset bottom of push-up ISO holds 4 x 12/4x 20 secs

Band palof press half kneeling
Reverse crunches

NaturalWonder83 · « **Reply #949 on:** June 27, 2015, 07:31:15 PM »

I began intermittent fasting today
Fasted till 4 pm then had 5 egg omelette and 1 cup cooked cream of rice with blueberries
2 hours later 2 scoop isolyze and big spoonful almond butter
Then 3 hours later went to a birthday party and had 2 big plates of baked ziti and a piece of cake

Only my 1st day so next time I think I need to get more protein in
Felt great on it