Author Topic: Naturalwonder83 training Log (Read 410527 times)

NaturalWonder83 · « **Reply #1075 on:** September 13, 2015, 06:57:12 PM »

Quote from: andreisdaman on September 13, 2015, 10:10:51 AM

no way

yes way

NaturalWonder83 · « **Reply #1076 on:** September 14, 2015, 12:01:29 PM »

Monday 7 am

T spine base of neck
Upper trap mob
Post capsule mob

Lat pull down scapular depressions 5 x 15
1 arm cable rows 5 x 10
Bent over barbell rows 5 x 12
Pull-ups 7 x 5
Hammer strength high rows 4 x 10
Cable crunches 3 x 10

NaturalWonder83 · « **Reply #1077 on:** September 15, 2015, 07:08:16 AM »

Tuesday 630 am
T spine foam roll
Glute smr

Hack squats superset dumbbell stiff leg dreads 5 x 12 ss 5 x 12
Lying ham curl machine superset cable pull throughs 4 x 15 ss 4 x 15
Stairmaster 20 mins

NaturalWonder83 · « **Reply #1078 on:** September 17, 2015, 05:52:02 AM »

Wed no lifting

Thursday 6 am
T spine on foam roller
Tricep mob on wall

Rope hammer curls 5 x 12
Rope push downs 5 x 12
Tricep rack lockouts 4 x 10
Dumbbell curls 4 x 10
Dumbbell overhead extensions 3 x 12

NaturalWonder83 · « **Reply #1079 on:** September 18, 2015, 10:55:48 AM »

Friday 530 am

T spine foam roll

Lat pull down scap retractions 5 x 20
Wall slides 5 x 15
Face pulls 6 x 25
Side raises palms out 4 x 15
Overhead plate raise 4 x 30
Land mine press superset band pullaparts 4 x 15 ss 4 x 20
Kettlebell bottoms up core carry 4 sets

Band shoulder ir er mob

30 mins incline tread walk

NaturalWonder83 · « **Reply #1080 on:** September 19, 2015, 08:49:12 AM »

Sat 830 am
Trained with the monster again at powerhouse new haven

T spine double lax ball with 100lb plate on chest
Lateral band mob

Flat press 4 x 10
Hammer strength incline press 5 x 12
Pec deck 3 x 15
Low cable crossover 3 x 12
Reverse hyper machine 3 x 12

Standing calf raise 4 x 20

NaturalWonder83 · « **Reply #1081 on:** September 20, 2015, 02:53:08 PM »

Sunday 6 am

T spine double lax ball 45 lb plate
Lax ball on barbell pec minor internal rot mob

Barbell rows 4 x 8
1 arm dumbbell rows 4 x 10
Hammer strength high rows 4 x 12
Kettle bell batwing rows 3 x 4 8 10
Leg press calves 4 x 30

Lax ball on barbell pec minor ir mob

NaturalWonder83 · « **Reply #1082 on:** September 21, 2015, 06:51:07 AM »

Monday 6am

T spine pvc pipe roll
Glutes smr
Hip mobility

Band hamstring stomps 3 x 20
Cable pullthroughs 3 x 15
Monster walks hip slingshot
Lying ham curl machine 3 x 12
Band hip thrusts 3 x 20
American deadlifts 3 x 10

NaturalWonder83 · « **Reply #1083 on:** September 22, 2015, 05:53:31 AM »

Tues 530am

R cuff cable
Shoulder wall flexion

Barbell curls 3 X 10
Barbell 21. 2 sets

Push downs 4 X 15
1 arm cable curls 3 X 12
Decline extensions superset hammer curls 3 X 12 ss 3 X 10

20 mins stair master

NaturalWonder83 · « **Reply #1084 on:** September 23, 2015, 05:46:13 AM »

Wednesday 5 am

T spine pvc pipe roll
Glute smr
Band hamstring mob

Lunge matrix

Cable pullthroughs 3 X 12

Monster walks hip slingshot

Hack squats 4 X 10, 12, 12, 20

Seated calf 5 X 25

Stiff leg deads 3 X 10

Band hip thrusts 2 X 25

NaturalWonder83 · « **Reply #1085 on:** September 24, 2015, 05:57:54 AM »

Thursday 530 am

Shoulder internal rotation mob

Lat pull down scapular retractions 4 X 12
Lateral raise into external rotation 1 X 15 , 5 X 5
Standing 1 arm db press superset bent over rear lateral seated 4 X 10 ss 4 X 12
Face pulls 4 X 10, 1 X 30

Cable crunches 3 X 12

Stairmaster 20 mins

NaturalWonder83 · « **Reply #1086 on:** September 25, 2015, 04:18:40 AM »

Friday 530 am

Lax ball under foot

Band hip thrusts 2 X 20

Goblet squats 4 X 15
Goblet squat core press 2 X 15

Hamstring leg press 3 X 25

Cable pullthroughs 3 X 15

Tip toe calf farmers walk
Sit to stand calf raise

Hanging leg raise 3 X 10

Hip stretch

NaturalWonder83 · « **Reply #1087 on:** September 26, 2015, 04:50:29 AM »

Sat 6 am

T spine roll pvc pipe

Angled pull down superset bench press 5 X 10 ss 5 X 10
Seated upright decline angled row 4 X 12
Hammer strength incline superset seal row 5 X 10 ss 5 X 10
Wide cable rows 5 X 8-10
Pec deck superset low flies 4 X 12 ss 4 X 12
Reverse hyper superset standing calf 5 X 12 ss 5 X 25

NaturalWonder83 · « **Reply #1088 on:** September 27, 2015, 10:48:05 AM »

Sunday 6 am

Triceps smashing on barbell

Dumbbell curls 6 X 12

Push downs superset rope hammer curls 5 X 10 ss 5 X 10

Concentration curls 4 X 12

Dips 5 X 20

Body weight tri extensions 4 X 12

Forearm rope curly thinga gizmo 4 sets

Reverse crunches 4 X 15

Took new pre workout God of rage by centurion labz-like the old jackd
Incredible stuff

NaturalWonder83 · « **Reply #1089 on:** September 28, 2015, 04:21:11 AM »

T spine roll on pvc pipe
Internal rotation mob
Pec mob

Face pulls 4 X 10
Side raise into external rotation 5 X 12
Plate school bus drivers superset plate raise 4 X 20 ss 4 X 12
Bat wing rows and ISO holds 4 sets

Yolk walks

Stairmaster 20 mins

NaturalWonder83 · « **Reply #1090 on:** September 29, 2015, 04:01:06 AM »

Tues 6 am

Internal rotation mob

Seated row scapular retractions

Seated row neutral grip

1 arm low cable row

Motorcycle rows

Low trap raises

Wall slides

Going to train back again later today
Heavier rows etc

NaturalWonder83 · « **Reply #1091 on:** September 29, 2015, 04:59:43 PM »

Tuesday afternoon

Did back over again and had a great workout

Pvc pipe shoulder mobility

T spine with 45 lb plate on chest

Seated row scapular retractions 4 X 12

Seated row wide grip 6 X 10
Hammer strength 1 arm rows 5 X 10
Barbell rows 5 X 10
1 arm dumbbell rows 5 X 12
Low trap raises 2 X 6
U handle pull downs 4 X 10
Seated knee ups 3 X 15

NaturalWonder83 · « **Reply #1092 on:** September 30, 2015, 03:21:46 PM »

Wednesday
345 pm

T spine pvc pipe roll
Pec mob
Banded lateral opener

Barbell incline press 5 X 8
Dumbbell neutral floor press 4 X 10 8 6 6
Pec deck 4 X 12
Upward cable crossovers 3 X 12

Dip machine 4 X 10
Dumbbell kickbacks 3 X 15

andreisdaman · « **Reply #1093 on:** September 30, 2015, 07:24:15 PM »

Quote from: NaturalWonder83 on September 30, 2015, 03:21:46 PM

Wednesday
345 pm

T spine pvc pipe roll
Pec mob
Banded lateral opener

Barbell incline press 5 X 8
Dumbbell neutral floor press 4 X 10 8 6 6
Pec deck 4 X 12
Upward cable crossovers 3 X 12

Dip machine 4 X 10
Dumbbell kickbacks 3 X 15

oh come on!!!!!!

NaturalWonder83 · « **Reply #1094 on:** September 30, 2015, 07:54:30 PM »

I had the day off from work and trained with a friend

NaturalWonder83 · « **Reply #1095 on:** October 01, 2015, 04:11:02 PM »

Thursday 5 am

Only had about 40 mins-good pace

Tricep smash on barbell
T spine roll on pvc pipe

Face pulls 5 X 15

Bent arm lateral raise into external rotation 2 X 15 ,5 X 5

Hammer curls 5 X 8
1 arm cable curls 4 X 10

Forearm wrist roller curly gizmo 3 sets

Hanging knee raises

NaturalWonder83 · « **Reply #1096 on:** October 02, 2015, 04:37:31 AM »

Friday 530 am

Hip mobility external internal rotation

Front squats 4 x 7
Straight leg hamstring bridge with 90lbs on lap 5 X 10
Farmers tip toe calf walk 3 sets
Deadlift walk 3 sets
Deadman quad raise superset rkc plank 3 X 10 ss 3 X 15 seconds

Incline treadmill walk 20 mins

Hamstring stretch 3 planes

NaturalWonder83 · « **Reply #1097 on:** October 03, 2015, 01:56:20 PM »

Sat
3 pm

Lax ball upper rib mob
Pec mob

Hammer strength 1 arm rows
4 X 10
Barbell rows
4 X 10
1 arm db rows
4 X 8
Hammer curls
4 X 12
Hammer strength high rows
4 X 10
1 arm cable curls
3 X 12

NaturalWonder83 · « **Reply #1098 on:** October 04, 2015, 06:39:21 AM »

Sunday 5 am

Vince Lombardi freedom raises 4 X 10
Icarian side raise superset Icarian front raise 5 X 15 ss 5 X 15
Vintage shoulder press machine 4 X 12
Rear delt raise on Icarian machine 4 X 15
4 way neck machine
Reverse hyper machine 2 X 12
Calf extension
Hanging knee raises

NaturalWonder83 · « **Reply #1099 on:** October 05, 2015, 10:09:29 AM »

Monday 5 am

T spine roll pvc pipe
Hip opener
Glute smr

Deadlifts 8 X 10
Leg press 7 X 20
Band hip thrusts 7 X 15
Cable pull throughs 5 X 10
Dumbbell stiff leg deads 4 X 10