Naturalwonder83 training Log

[NaturalWonder83]

Went high carb yesterday
Felt amazing today
530am

Pec minor smr

Underhand pull downs 4 x 8-10
Stiff arm push downs 4 x 12-15
Chest supported db rows 4 x 6-8
Machine rows 4 x 12
Pull-ups 5 x 6
Oblique crunches 2 x 20

20 min stairmaster

[NaturalWonder83]

This intermittent fasting is amazing my lower abs are coming in quick and easy

[NaturalWonder83]

Saturday 330 am

T spine double lax ball with 45lb plate
Tricep soft tissue smash
Neck work
Post capsule mob
Banded lat tricep external rotation mob

Side raise machine 5 x 15
Band pull a parts 4 x 12
Behind neck press 4 x 10
Overhead plate raise 4 x 20
Tricep rope push downs superset face pulls 4 x 15 ss 4 x 15
Dumbbell curls into dumbbell hammer curls 4 x 8/4x8
Machine curls 4 x 15
Hanging leg raises 3 x 12
Parallel bar v ups 3 x 8

Mowed the lawn later that morning for an hour and half

Sunday
230am
T spine foam roller
Glute smr
Foam roll adductors
Croquet ball bottom foot
Hip mob on wall with internal external rotation
Glute medius activation 2 x 25
Banded good mornings wearing hip sling shot 3 x 15

Safety bar squats 6 x 12
Safety bar good mornings 4 x 12
Lateral squats 2 x 8
Lying leg curls 5 x 12
Slide board leg curls 4 x 8
Ab wheel roll outs 3 x 10

Calf hamstring hip capsule mobs

[NaturalWonder83]

Monday
5 am

T spine double lax ball with 100lb plate
Upper lower rib mob
Internal rotation external rotation mob

Pec deck 5 x 8
Stiff arm push downs 4 x 15
Bench press 4 x 10
Pull-ups 6 x 6
Single arm incline db press 4 x 8
Archer push-ups 3 sets
Dragon flags 4 sets
Calf extension machine 5 sets

[njflex]

whens show?

[NaturalWonder83]

Towards the end of the year I believe

[NaturalWonder83]

Tuesday
6am


Neck work
T spine foam roller
Posterior capsule mob

Pullover machine 5 x 6
Seated cable row 4 x 8
Hammer strength high row 5 x 8
Pull-ups 4 x 4
Face pulls 5 x 10

[njflex]

so your building into show?were u heavy /soft or lean and training into it...

[NaturalWonder83]

so your building into show?were u heavy /soft or lean and training into it...

i was 11% body fat going in, could still see my upper abs and ab wall / obliques

[NaturalWonder83]

6am

Neck work
T spine foam roll
Post capsule mob

Preacher curl 8 x 8
Rope push downs 8 x 12
Hammer curls 5 x 8
Barbell curls 4 x 10
Reverse grip bench 4 x 12
Decline bench reverse crunch 3 x 10
Hanging leg raise 3 x 10

20 min stairmaster

[njflex]

i was 11% body fat going in, could still see my upper abs and ab wall / obliques

THATS GOOD...

[NaturalWonder83]

THATS GOOD...

i did not like how I looked though

[NaturalWonder83]

THATS GOOD...

i erased your last comment sorry
I'm down to 8
How low do I need to go? What should I be seeing at 8??

[NaturalWonder83]

5 am

Face pulls 5 x 12
Cable side raises 5 x 10
Machine side raises 4 x 15
Reverse pec deck 5 x 15
Scrape the rack press 5 x 8
Overhead dumbbell front raises 4 x 12
Rope push downs superset overhead rope extensions 5 x 15 as 5 x 10
Oblique crunches 2 x 25
Rope crunches 3 x 10

[njflex]

i erased your last comment sorry
I'm down to 8
How low do I need to go? What should I be seeing at 8??

for a show as low as your body allows with nothing left but skin on muscle ,lower back/lower abs will be or shoud be flat and waterless..8 pct is great for gym/beach everday look...ur abs would be in pretty good,pretty good veins all around,depending on how u hold /fat/water..loer pec line and outer pecs should be formed by then,some or mostly capping delt look ,and pop when u flex,,the skinned look is not seen till 5 pct or lower ,and again depends where u hold /fat and water overall,,,everybody is different...

[NaturalWonder83]

for a show as low as your body allows with nothing left but skin on muscle ,lower back/lower abs will be or shoud be flat and waterless..8 pct is great for gym/beach everday look...ur abs would be in pretty good,pretty good veins all around,depending on how u hold /fat/water..loer pec line and outer pecs should be formed by then,some or mostly capping delt look ,and pop when u flex,,the skinned look is not seen till 5 pct or lower ,and again depends where u hold /fat and water overall,,,everybody is different...

gotcha thx

[NaturalWonder83]

Friday 2 am

T spine foam roller

Weighted pull-ups 6 x 8 superset wall slides 6 x 10
Barbell rows 5 x 8
Dumbbell rows 6 x 10
Hammer strength high rows 4 x 8
Stiff arm push downs 4 x 15
Hallow body rocks 4 sets
25 mins incline treadmill

[wes]

Good looking workouts Gene.......I like the volume.

Stay focused!! 

[NaturalWonder83]

Thx Wes!

Sat
11am

T spine double lax ball 45lb plate
Lax ball under foot
Barbell rolling on adductors

Band good mornings wearing hip slingshot 2 x 12

Deadlifts bunch of singles then a set of 8
Pistol squats 3 x 8
Trx ham curls 4 x 10
Ab wheel rollouts 3 x 12

[NaturalWonder83]

Sunday
7am

Glute smr
Hamstring soft tissue
T spine on barbell
Hip opener on box with band

Side lying clam 2 x 20
Walking barbell lunges 8 sets
In place reverse barbell lunge 2 x 10
Good mornings 3 x 12
Single leg deadlifts 3 x 8
Oblique crunches 2 x 30
Bench knee ups 2 x 20

[NaturalWonder83]

Monday
6 am

T spine foam roller
T spine rotation

Pec deck 5 x 15
1 arm incline db press 4 x 10
Hammer strength decline press 4 x 8
Barbell crush grip push-ups 3 x 10
Hanging leg raises 3 x 12

[NaturalWonder83]

Tuesday
430 pm

Rumble roller t spine

V bar pull downs 5 x 10
Stiff arm push downs 5 x 15
1 arm db rows 4 x 10
1 arm kneeling cable rows 4 x 10
Hammer chins 6 x 4
Bench knee ups 3 x 25
Oblique crunches 2 x 25

[NaturalWonder83]

Wednesday
6am

1 arm neutral grip rope push downs 4 x 15
Machine preacher curls 4 x 8
Close grip bench 4 x 8
Hammer curls 4 x 12
Incline cable curls 3 x 15
Machine triceps extensions 5 x 10

Shoulder

[wes]

Gene,if you don`t mind can you give me the readers digest version of intermittent fasting when you get time?

TIA

[NaturalWonder83]

Gene,if you don`t mind can you give me the readers digest version of intermittent fasting when you get time?

TIA

i love it Wes
It's made my life so easy
I've never gotten so lean so fast in my life
I fast for 16 hours minimum then eat for 8 hours
So I stop eating between 7pm-730pm and I eat again at 11 or 12
I usually work out at 5 am and pre post workout I take 10g bcaa powder

Most days I take in 1400-1600 calories and when I feel like I need the calories I'll raise my cals for a day- I'll make sure to eat high carb moderate protein and very low fat on my carb up day

I have no cravings
And I keep track of my cals each day

I've hardly done any cardio and I'm so happy with my results

Today's diet
Broke fast at 1130am
100g protein chicken breast 100g white rice and veggies

6 pm 50g protein egg beaters 80g carbs of Ezekiel bread and blueberries

7pm 50g protein isolyze shake with fiber powder