Author Topic: Naturalwonder83 training Log (Read 410472 times)

NaturalWonder83 · « **Reply #975 on:** July 15, 2015, 08:49:59 PM »

Took rest day

Diet
Fasted for 17.5 hours then had 3 organic chicken sausages small container of egg whites, peppers onions and 1 advocado

Then a cookie dough quest bar

Then grilled chicken salad with kale spinnach tomatoes strawberries blueberries walnuts and some panera poppyseed dressing

Then 2 scoop isolyze and fiber powder and almond butter

NaturalWonder83 · « **Reply #976 on:** July 16, 2015, 11:26:32 AM »

Thursday 530am

T spine foam roll
Glutes smr
Foam roll adductors
Patella lax ball

Mckenzie press up x 25
Hip flexion static stretch

Glute activation frog pump 3 x 25
Hip flexion static stretch in between

Side lying clams 4 x 20

Barbell hip thrusts 4 x 12

One leg press 4 x 20

Lying leg curls 4 x 15

Hip extension band stretch
Wall squat stretch with er and ir

Nordic ham curls 4 x 5

NaturalWonder83 · « **Reply #977 on:** July 17, 2015, 02:33:42 AM »

Friday
3 am

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

Low trap raises superset band pullaparts 3 x 6 with 6 sec hold ss 3 x 10 pullaparts
Pec deck 4 x 12
Underhand pull downs 4 x 10
Tzaki incline dumbbell press 4 x 8
1 arm push-ups superset half kneeling 1 arm lat pulls 3 x 12 ss 3 x 15

20 mins stair master intervals

Grape Ape · « **Reply #978 on:** July 17, 2015, 07:07:51 AM »

Quote from: NaturalWonder83 on July 15, 2015, 08:46:22 PM

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

Tried it - it was perfect - slow press / squeeze / pause / repeat.

Was interesting that I stabilized my body better with my left press than my right. Getting weight up was easy. Thank you.

NaturalWonder83 · « **Reply #979 on:** July 17, 2015, 04:51:05 PM »

Quote from: Grape Ape on July 17, 2015, 07:07:51 AM

Tried it - it was perfect - slow press / squeeze / pause / repeat.

Was interesting that I stabilized my body better with my left press than my right. Getting weight up was easy. Thank you.

my left side is weaker on me
Glad you liked it

njflex · « **Reply #980 on:** July 17, 2015, 06:25:05 PM »

nice thread ,,dude i'm checking it waiting for pics.....sneak peek no?

NaturalWonder83 · « **Reply #981 on:** July 18, 2015, 04:28:27 AM »

I will get my coach to take pics this week

NaturalWonder83 · « **Reply #982 on:** July 18, 2015, 11:40:01 AM »

Sat
1130am

T spine double lax ball 45lb plate
Tricep smash on barbell mob
Barbell on shoulder internal rotation mob

Scrape the rack barbell press 6 x 8
Leaning side raise 5 x 10
Band pull a parts 5 x 12
Dumbbell front raise going overhead 5 x 12

Hammer curls 5 x 12
Machine curl 5 x 15
Rope push downs 5 x 10 superset chins 5 x 5
Machine tri extensions superset band push downs 5 x 15 ss 5 x 20
Half kneeling high chop anti rotation press 4 x 4 6 8 10
Band chicken wings 3 x 15

Felt like I needed high calories yesterday
Ate tons from 12-8pm yesterday... Woke up looking tighter

NaturalWonder83 · « **Reply #983 on:** July 19, 2015, 04:36:23 PM »

Sunday 230pm

Trained with a competive bodybuilder- an animal
I was wiped out and drained at the end

Lax ball rib mobs upper lower ribs
Triceps smashing mob on barbell
Biceps chest band opener
Shoulder IR sink mob

Can't even remember all the stuff we did after my warmup
Set after set after set
I kept up with him though

NaturalWonder83 · « **Reply #984 on:** July 20, 2015, 02:14:08 AM »

Monday 230 am

Neck work
Pec minor and sub clavius smr
Lats smr
T spine foam roller
Tricep smr

Pec deck 5 x 12
Hammer strength incline 4 x 10
Dumbbell 1 arm incline press 4 x 10
Hammer strength decline press 3 x 10
Supine rear delt iron cross 4 x 12
Bench knee tuck 4 x 20

Band internal rotation mob
Lax ball trap smr

NaturalWonder83 · « **Reply #985 on:** July 21, 2015, 05:07:06 AM »

Tues 500am

Calf and ankle mobility
Hamstring mobility
Upper lower ribs mobs

Banded good mornings with hip sling shot 3 x 15
Monster walks with hip sling shot 3 sets
Seated calf 4 x 12
Leg press wearing hip sling shot 5 x 25
2 minute leg press with sling shot
Walking kettlebell deads 6 sets
American deadlift 4 x 8
Hanging leg raises 3 x 10
Monster walks sling shot 3 sets
Standing calf raise 4 x 10

njflex · « **Reply #986 on:** July 21, 2015, 07:51:26 AM »

HOW MANY DAYS A WEEK TRAINING OR IN A ROW.

NaturalWonder83 · « **Reply #987 on:** July 21, 2015, 09:24:12 AM »

Quote from: njflex on July 21, 2015, 07:51:26 AM

HOW MANY DAYS A WEEK TRAINING OR IN A ROW.

lately like 6 or sometimes 7
I enjoy going to the gym and look forward to each time
If I feel tired I won't go

NaturalWonder83 · « **Reply #988 on:** July 22, 2015, 07:55:35 AM »

Wed 5am

T spine 45lb plate double lax ball
Triceps soft tissue smash
Posterior capsule smr

Cable side raises 6 x 15
Reverse pec deck 3 x 15
Seated dumbbell press 5 x 15-10
Overhead plate raise 1 x 40
Band pull a parts 3 x 10
Band chicken wings 2 x 15
Underhand 1 arm push downs 6 x 8
Hammer strength plate dip machine 4 x 12-20
Decline bench reverse crunch 4 x 12
Seated calves 5 x 15

NaturalWonder83 · « **Reply #989 on:** July 22, 2015, 05:23:58 PM »

10g bcaa pre post workout and 2 hours after post workout

Broke my fast at noon
2 scoop isolyze 2 Kirkland lean turkey burger patties 4 slices Ezekiel bread
Roughly 100ish protein 80ish carbs

5pm
Carton egg beaters cooked in Pam
8 oz chicken breast broccoli
100g carbs gluten free pasta
Marinara sauce

Blueberries
Roughly 1600 cals
200 carbs and protein

NaturalWonder83 · « **Reply #990 on:** July 23, 2015, 05:30:38 AM »

Thurs 630 am

Upper lower rib mobs
Post capsule mob

Deadlifts 4 x 12 10 8 6
Pull-ups 4 x 10
Bent over dumbbell rows 4 x 15 12 10 8 drop set 6
Neutral chins 3 x 6
Stiff arm push downs superset hammer strength preacher curls 4 x 15 ss 4 x 8
Seated db curls 3 x 10

NaturalWonder83 · « **Reply #991 on:** July 24, 2015, 05:13:55 AM »

Fri 5am

Tspine double lax ball
Lax ball bottom of feet
Glutes smr

Hip slingshot monster walks 3 sets
Hip slingshot band good mornings 3 x 8
Linear hack squats 4 x 15
Bulgarian split squats dumbbell on trailing leg side 4 x 8
Nordic ham curls 4 x 6
Lying leg curls 4 x 12
Hanging leg raises 3 x 10

Terminal knee extensions using voodoo band and band on ankle
Hip rotator stretch mob with band

andreisdaman · « **Reply #992 on:** July 24, 2015, 06:13:45 AM »

Quote from: NaturalWonder83 on July 21, 2015, 09:24:12 AM

lately like 6 or sometimes 7
I enjoy going to the gym and look forward to each time
If I feel tired I won't go

you're gonna burn out and take off two years again

NaturalWonder83 · « **Reply #993 on:** July 24, 2015, 06:44:51 AM »

Quote from: andreisdaman on July 24, 2015, 06:13:45 AM

you're gonna burn out and take off two years again

lol I only wasn't posting
I never stopped working out

NaturalWonder83 · « **Reply #994 on:** July 25, 2015, 07:26:44 AM »

Sat
3 am

Sub scap smr
Tricep soft tissue smash
Upper lower ribs mob
Neck work
Post capsule banded mob

Pec deck 4 x 12
1 arm incline db press 4 x 8
Flat press 4 x 8
1 arm push-ups 3 x 6
Seated calf 4 x 20
Bench knee ups 3 x 15
Hip pike 3 x 10

NaturalWonder83 · « **Reply #995 on:** July 26, 2015, 04:26:01 AM »

Sunday
415 am

Neck work
Foam roller t spine
Lax ball under foot
Glute smr
Hip opener

Safety bar squats 5 x 10 then 2 sets of bottom partials for 15 reps
Monster walks with hip slingshot in between sets

Safety bar good mornings 5 x 10

Lateral squats in place 2 x 12 per side

Lying leg curls 3 x 20 15 15

Hips high legs wide hamstring sled pushes 4 rounds

Side plank with top leg lifts 2 x 12 per side

Rkc plank 4 x 12 seconds

Really really good workout felt incredible

NaturalWonder83 · « **Reply #996 on:** July 27, 2015, 05:07:34 AM »

Mon
530 am

Post capsule banded mob

Machine curls superset machine tri ext 5 x 12 ss 5 x 15
Db curls superset db hammer curls 4 x 8 ss 4 x 8
Rope push downs superset barbell curls 5 x 20 ss 5 x 12

NaturalWonder83 · « **Reply #997 on:** July 28, 2015, 04:27:24 AM »

Tues 5 am

T spine double lax ball with 45 lb plate
Neck work

Underhand pull downs 4 x 15 12 10 10
Rack deads 4 x 6
Pull-ups 4 x 6
1 arm db rows 4 x 15 12 10 10
Low trap raise 2 x 6 with 6 sec hold

Hanging leg raise 3 x 10
Hanging hip pikes 2 x 8
Palof press 2 x 12

NaturalWonder83 · « **Reply #998 on:** July 29, 2015, 11:42:27 AM »

T spine foam roller

Side lying clam 30 per hip
Standing glute medius activation 50 per side

Bulgarian split squat dumbbell in goblet position
4 x 6 8 8 16 last set ISO holds throughout
Straight leg ham bridge with 45lb plate on lap 4 x 15-20

Calf extension machine 6 x 20

Stretched hips

NaturalWonder83 · « **Reply #999 on:** July 30, 2015, 05:10:56 AM »

Tricep soft tissue smash on barbell

Pec deck 4 x 12-15
Bench press 4 x 10
Inverted rows 2 x 15 single arm 2 x 15
Single arm incline dumbbell press 4 x 8 per arm
Hanging leg raise 2 x 10

20 min stairmaster

Felt great today