Author Topic: Naturalwonder83 training Log (Read 410524 times)

NaturalWonder83 · « **Reply #950 on:** June 28, 2015, 05:21:49 AM »

Sunday
6am

Icarian standing side raise machine 5 x 15
Rear delt machine 5 x 15
Body Masters Seated press 5 x 25-15
Dumbbell Front Raises (all the way above head) 4 x 15

Croquet Ball bottom of foot

Lying Leg Curls 5 x 20-12
Band Hypers 4 x 12
Glute Ham Raise 4 x 10
Reverse Hyper Machine 4 x 10

Standing Calf Machine 4 x 15

NaturalWonder83 · « **Reply #951 on:** June 29, 2015, 09:37:03 AM »

Monday

T spine double lax ball
Band shoulder mobs

Wide pull-ups 4 x 10 10 10 10
Barbell rows 5 x 12-8
T bar rows 5 x 12-8
Db rows 10 x 15-8
Hammer strength high rows 4 x 12-10
Stiff arm push downs 3 x 8-6

NaturalWonder83 · « **Reply #952 on:** June 29, 2015, 10:15:08 PM »

Tuesday
Midnight
Couldn't sleep
So I went to the gym

Hip flow warmup

High bar narrow stance squats 5 x 15-8
Single leg leg press 4 x 8-15
Lying leg curls 4 x 10
Dumbbell stiff deads superset side lying clams 4 x 15/4x20
Supine straight leg ham bridges with weight on lap 3 x 10 10 20
Cook hip lift 2 x 10
High cable crunches 3 x 20

Incline treadmill walk 30 min

NaturalWonder83 · « **Reply #953 on:** June 30, 2015, 03:31:17 AM »

Tuesday
530 am

Rib mob with croquet ball
Post capsule mob with croquet ball

Machine tri extensions 5x15-20
Dumbbell curl up hammer down 5 x 12
Rope push downs 4 x 12

Reverse crunch 3 x 20

NaturalWonder83 · « **Reply #954 on:** July 01, 2015, 05:47:31 AM »

Wednesday
6am

Neck work
T spine base of neck
Croquet ball infraspinatus
Tricep smash on barbell

Overhead dumbbell front raise 4 x 20 last set superset overhead plate raise for 30 reps
Standing 1 arm db press 4 x 15
Scaption raise superset rear delt kickbacks 4 x 10/4 x 20
Band pullaparts superset bench knee ups 4 x 10/4 x 25

NaturalWonder83 · « **Reply #955 on:** July 02, 2015, 04:36:49 AM »

Thursday
5am

T spine foam roller

Rack deads 4 x 10
Barbell shrugs 3 x 12

Chest supported rows 4 x 8

Hammer strength pull downs 3 x 12

Dumbbell rows 4 x 10

20 mins stair master

NaturalWonder83 · « **Reply #956 on:** July 03, 2015, 04:22:06 AM »

Friday
530am

T spine base of neck double lax ball
Croquet ball posterior delt

Dumbbell front raise overhead 4 x 20
Scaption raise 4 x 12
Prone bench dumbbell rear delts-3 hand positions 7 each-3 sets
Band face pulls 3 x 8
Band palof press 3 x 8

Stairmaster 25 mins

NaturalWonder83 · « **Reply #957 on:** July 03, 2015, 02:45:33 PM »

Friday afternoon

Machine curls 5 x 10
Rope push downs 3 x 15
Band push downs superset db curls into hammers 3 x 10/3x12
Walking barbell curls 4 x long way
Machine tri extensions 4 x 15
4 part wall curl

NaturalWonder83 · « **Reply #958 on:** July 04, 2015, 10:43:01 AM »

Saturday
Noon

Foam roll t spine
Croquet ball bottom of feet
Ball on glutes
Foam roll adductors

Glutes hip mobility and activation 4 sets
Kettle bell deadlift walks 6 sets
Romanian deads 4 x 10
Stability ball bilateral leg curls 3 x 10
Hypers 4 x 10
Hanging knee raises 3 sets

NaturalWonder83 · « **Reply #959 on:** July 05, 2015, 04:01:44 AM »

Sunday
530am

Neutral double rope push downs superset hammer curls 4 x 15-4 x 15
Overhead dumbbell extension superset machine incline curls 4 x 20-4 x 10
Close grip bench 4 x 10
Seated barbell curls 4 x 10

Standing calf raise machine 4 x 20

CT_Muscle · « **Reply #960 on:** July 05, 2015, 09:14:28 AM »

Quote from: NaturalWonder83 on June 28, 2015, 05:21:49 AM

Sunday
6am

Icarian standing side raise machine 5 x 15
Rear delt machine 5 x 15
Body Masters Seated press 5 x 25-15
Dumbbell Front Raises (all the way above head) 4 x 15

Croquet Ball bottom of foot

Lying Leg Curls 5 x 20-12
Band Hypers 4 x 12
Glute Ham Raise 4 x 10
Reverse Hyper Machine 4 x 10

Standing Calf Machine 4 x 15
[/quote

Did you do this workout in powerhouse New haven?

NaturalWonder83 · « **Reply #961 on:** July 05, 2015, 11:49:47 AM »

Yes
I love that place!

CT_Muscle · « **Reply #962 on:** July 05, 2015, 12:13:46 PM »

Quote from: NaturalWonder83 on July 05, 2015, 11:49:47 AM

Yes
I love that place!

I figured SI center that's the only place I've ever seen the standing side lateral machine.

That is the best gym around I wish it was closer to my house. The fitness 4000 in Monroe is really well equipped also, one of the few gyms around with a pullover machine

NaturalWonder83 · « **Reply #963 on:** July 05, 2015, 02:45:42 PM »

Quote from: CT_Muscle on July 05, 2015, 12:13:46 PM

I figured SI center that's the only place I've ever seen the standing side lateral machine.

That is the best gym around I wish it was closer to my house. The fitness 4000 in Monroe is really well equipped also, one of the few gyms around with a pullover machine

thats my fav machine there
I also love their pullover machines
i would like to try that gym
Are they close to bills hot dog place in Monroe??

NaturalWonder83 · « **Reply #964 on:** July 06, 2015, 03:55:05 AM »

Monday
5am

T spine double lax ball with 45lb plate
Subscap and post capsule mob

Nautilus pull downs 4 x 20
Hammer strength pull downs 4 x 12
Chest supported rows 4 x 10
Seated calf 4 x 20
Pull-ups 3 x 10

NaturalWonder83 · « **Reply #965 on:** July 07, 2015, 04:30:33 AM »

Tuesday
530am

Double lax ball base of neck
Croquet ball post capsule
Subclavius and pec minor release
Scalines release

Pec deck 5 x 15-10
Single arm neutral floor press 4 x 10-8
Incline dumbbell press 4 x 8-single arm 1 x 6
Inverted rows superset bottom of push-up holds 3 x 12 as 3 x 30 secs
Knee tucks 4 x 25

NaturalWonder83 · « **Reply #966 on:** July 08, 2015, 04:28:47 AM »

T spine foam roll
Foam roll adductors
Glute soft tissue
Croquet ball bottom of feet

Walking kettlebell deads 4 rounds

Romanian deads 4 sets of 15

Skater glute squats 2 minutes

Hypers 4 sets of 12
I've been doing them the way Bret contreas recommends-I really feel the glutes working more

Lying machine ham curls 4 x 15 10 10 8

Glute ham raise 4 x 8

Side plank hip drops 3 x 12

NaturalWonder83 · « **Reply #967 on:** July 09, 2015, 05:33:24 AM »

6am
Double lax ball with 45lb plate t spine
Lax ball on wall for tricep

Face pulls 5 x 10
Cable laterals 5 x 15
Supine rear delt pull downs 4 x 12
Dumbbell front raises going overhead 4 x 12
Hammer strength press single arm 4 x 10

High cable chop anti rotation press 3 x 8

NaturalWonder83 · « **Reply #968 on:** July 10, 2015, 05:32:01 AM »

530am Friday

Double lax ball t spine with 45lb plate
Lax ball on wall for tricep

Nautilus pull downs 5 x 15

Seated cable rows 5 x 12-6

1 arm db rows 5 x 10

Hammer curls 4 x 12
Hammer strength machine curl 4 x 10

Great workout today felt awesome

NaturalWonder83 · « **Reply #969 on:** July 11, 2015, 09:20:11 AM »

Saturday
1030am

Neck work
T spine 45lb plate double lax ball
Tricep soft tissue smashing

Pec deck superset band pull a parts 4 x 15-8 ss 4 x 10
Floor press 1 arm neutral dumbbell superset low trap dumbbell raise on bench 4 x 12-8 ss 4 x 4(6 sec hold each)
Incline dumbbell press 4 x 8-10
Single arm rope push downs 3 x 12
Body weight tricep extensions 3 x 10-8

Incline treadmill 20 mins

Great energy lately
In loving intermittent fasting
Last meal last night at 730
1230 now on sat haven't eaten yet not even hungry yet

NaturalWonder83 · « **Reply #970 on:** July 12, 2015, 03:59:46 AM »

Sunday
500am

T spine foam roller
Band shoulder tricep mob

Icarian standing lateral machine 5 x 12
Dumbbell front raises going overhead 4 x 10
Standing barbell scrape the rack press 4 x 10
Dumbbell rear delt kickbacks 2 x 15
Band pull Aparts 2 x 12
Band chicken wings 2 x 15
Cable crunches 3 x 20
Bench knee ups 3 x 15
Standing calf raise machine 5 x 20

Great great energy!

NaturalWonder83 · « **Reply #971 on:** July 13, 2015, 01:36:10 PM »

Monday 5am

Tspine foam roller
Foam roll adductors
Glutes smr
Lax ball bottom foot

Side lying clams 4 x 15
Pullthroughs 5 x 12
Romanian deads 4 x 15
Hypers Bret contreas way 4 x 10
Seated calf 4 x 20
Single leg leg press 5 x 30 heavy
Lying leg curls 4 x 12
Hanging leg raises 4 x 10

Was very tired in the beginning but then great energy

NaturalWonder83 · « **Reply #972 on:** July 14, 2015, 04:23:49 AM »

Tuesday 530am

Rib mobilization

Pull downs neutral grip 4 x 10
1 arm db rows 4 x 12
Low trap raises 2 x 6
Chicken wings 2 x 10
Pull-ups 3 x 5
Seated cable row 4 x 10

20 min stairmaster intervals

Grape Ape · « **Reply #973 on:** July 14, 2015, 11:03:12 AM »

Quote from: NaturalWonder83 on July 07, 2015, 04:30:33 AM

Single arm neutral floor press 4 x 10-8

I would love to do more floor pressing, but I work out at home and really struggle to get anything above 70s into position safely. Tried to sit under a bench and lean back with the 100s once and nearly ripped my shoulders out.

Never considered single arm - this could solve it.

Great stuff in this thread.

NaturalWonder83 · « **Reply #974 on:** July 15, 2015, 08:46:22 PM »

Quote from: Grape Ape on July 14, 2015, 11:03:12 AM

I would love to do more floor pressing, but I work out at home and really struggle to get anything above 70s into position safely. Tried to sit under a bench and lean back with the 100s once and nearly ripped my shoulders out.

Never considered single arm - this could solve it.

Great stuff in this thread.

thx

It's a great move
Very easy on the shoulders and u can really contract your chest with it