Naturalwonder83 training Log

[NaturalWonder83]

Monday
530am

T spine on rumble roller
Lax ball under foot

Banded good mornings wearing hip slingshot 3 x 12

Deadlifts 4 x 5...3 x 8

Bulgarian split squats 4 x 6 8 10 12

Stability ball hamstring curls 4 x 8

Walking kettlebell deadlifts 6 sets

Side lying clams 2 x 20

15 mins Jacob ladder

Banded hip rotator stretch

[SF1900]

Whatever happened to just doing normal exercises?

Fucking spinal flexor rotations, t-spine double lax ball,  banded lat tricep external rotation mob,  hollow body rocks. Wtf lol.

[NaturalWonder83]

Whatever happened to just doing normal exercises?

Fucking spinal flexor rotations, t-spine double lax ball,  banded lat tricep external rotation mob,  hollow body rocks. Wtf lol.

those are warm ups and they keep my body 100% pain and injury free
I want to still be able to lift weights when I'm 60
Plus I find those things fun

[SF1900]

those are warm ups and they keep my body 100% pain and injury free
I want to still be able to lift weights when I'm 60
Plus I find those things fun

Chaos does absolutely no stretching. 

I think you need to have a talk with him about this.

[NaturalWonder83]

Chaos does absolutely no stretching. 

I think you need to have a talk with him about this.

i bet he rolls on a pvc pipe

[NaturalWonder83]

In honor of sf1900- no warm ups were done
Thank u for the support of my log

Stiff arm push downs 4 x 15
Chest supported dumbbell rows 4 x 12
1 arm cable rows 4 x 8
Kneeling j pulls 4 x 15
No hands leg lowering x 10
Bird dog 2 x 8

Stair master 20 mins

[NaturalWonder83]

Wed
5am

Upper rib mob

Reverse pec deck 4 x 15
Landmine press 4 x 8
Overhead dumbbell front raises supersetted dumbbell side raises(palms away) 5 x 10 ss 5 x 15
Face pulls 3 x 10
Bench knee ups 3 x 20
1 arm dumbbell suitcase carry 3 sets

[NaturalWonder83]

Thursday
7am

Band curls superset diamond push-ups 4 x 15 ss 4 x 15
Barbell curls superset French press 3 x 10 ss 3 x 12
Incline db curls superset rope push downs 3 x 8 ss 3 x 15
Conc curls superset dips 3 x 13 ss 3 x 10

[NaturalWonder83]

Friday 530am

Lax ball under foot

Side lying clam x 30
Monster walks with hip slingshot
Side lying clam x 30

Bulgarian split squats torso leaning forward 4 x 25
Dumbbell stiff leg deads 6 x 10
Seated leg curls 3 x 12
Lying barbell ham curls 3 x 8

Oblique crunches 2 x 30
Reverse crunches 3 x 20

Stair master 20 min

Adductor groin stretch on wall 4 mins

[NaturalWonder83]

Icarian standing lateral machine superset angled pull downs 5 x 15 ss 5 x 12
T bar rows 3 x 10
Hammer strength 1 arm rows 3 x 12
Rack deads 3 x 12
Scrape rack barbell press 4 x 8-10
Standing calf machine 5 x 10

[NaturalWonder83]

Sunday 6 am

T spine on double lax ball with 100lb plate
Hamstring leg swings wearing voodoo band
Foot rolling on little Battlestar
Glute rolling on supernova

Deadlifts 4 x 12
Bulgarian split squats torso leaning forward 4 x 20
Rkc planks 4 sets

[andreisdaman]

how are you able to consistently get up at 5am?..what time do you work?

[NaturalWonder83]

how are you able to consistently get up at 5am?..what time do you work?

i don't know how I wake up each am to be honest
I fall asleep by midnight or 1 usually- and I wake up at 4, 430am
I start work around 730 most days


--------

Monday 430 am

Triceps smash on little battlestar

Dumbbell curls 5 x 12/Alternated sets with hammer curls 5 x 12
Rope push downs 5 x 12
BB curls 4 x 10
Rope extensions 4 x 12
Db Conc curls 3 x 15
Forearm rope thingy gizmo 3 sets
Hanging knee raises 4 x 10

[NaturalWonder83]

Tuesday
5am

T spine double lax ball with 45 lb plate
Neck work
Infraspinatus on lax ball

Neutral pull downs 5 x 10
1 arm cable rows 5 x 8
1 arm dumbbell rows 5 x 10
Low trap raises 3 x 6
Hammer strength high rows 5 x 8 drop set last set
Calf extension machine 4 x 12
Hanging knee raises 4 x 10

Banded lateral opener
1st rib mob

[NaturalWonder83]

Started new supp about a week ago
This week workouts have been incredible
Holy crap strength and intensity has shot up

T spine on battlestar
Glute smr
Lax ball under foot
Cook hip lift 2 x 12

Hip slingshot monster walks

Pull throughs 5 x 12

American deadlifts 5 x 8

Hack squats wearing hip sling shot 5 x 20

Seated calf 5 x 15

Hyper extensions glute focus 3 x 10

[njflex]

height/weight/?

[NaturalWonder83]

height/weight/?

last week i was 172
I think I'm 5'9

[njflex]

last week i was 172
I think I'm 5'9

THANKS..KEEP PLUGGING..PICS /

[NaturalWonder83]

T spine on battlestar
Pvc mobs

Face pulls 7 x 20
Landmine press 4 x 10
Cable laterals 5 x 12
Overhead front raises 4 x 10
Incline bench side raises 3 x 15
Body weight iron crosses 3 x 10
Hanging knee raises 2 x 15
Paloff press 2 x 15

Stair master 20 min

[CalvinH]

Gene do you still have that wonderful beard

[Grape Ape]

Started new supp about a week ago
This week workouts have been incredible

What is it?

[NaturalWonder83]

Gene do you still have that wonderful beard

yes thank u

What is it?

i can't remember the name


Neck work
Lax balls trap mob
Infraspinatus mob lax ball
T spine on battlestar

1 arm cable rows 5 x 12
Bent over rows 5 x 12
Deadlifts 3 x 6, 5 x 3, 2 x 12
Pull-ups weighted 4 x 4
Seated cable rows 4 x 8

Ball slams
Side plank on stability ball

[NaturalWonder83]

Sat
4 am

Infraspinatus lax ball mob

Db curls superset hammer curls 5 x 15 ss 5 x 20
Rope push downs 5 x 15
Trx curls superset db skull crushers 4 x 10 ss 4 x 20

[NaturalWonder83]

Sunday
630 am
Overslept wanted to go earlier

T spine mobility
1st rib mob
Tricep mob

Band pullaparts 5 x 15
1 arm db neutral floor press 4 x 12
Band pullaparts 4 x 15
1 arm incline db press 4 x 8
1 arm push-ups on barbell 2 x 15
Pec deck 4 x 20
Face pulls 7 x 20

Shoulder tri lat band mob

[andreisdaman]

Sat
4 am

Infraspinatus lax ball mob

Db curls superset hammer curls 5 x 15 ss 5 x 20
Rope push downs 5 x 15
Trx curls superset db skull crushers 4 x 10 ss 4 x 20

no way