Author Topic: Naturalwonder83 training Log (Read 410489 times)

NaturalWonder83 · « **Reply #1100 on:** October 06, 2015, 04:59:41 AM »

Tuesday
6am

Low back mob
Tricep smash mob
Pec mob

Pec deck 4 X 12
Flat db press 4 X 10
Hammer strength incline press 4 X 10
Upward cable crossover 4 X 12
Hanging knee raise 4 X 10

Super front rack band mob

Great great workout
Went super high junk cals yesterday and will again today to shock my body and drop more body fat

NaturalWonder83 · « **Reply #1101 on:** October 07, 2015, 04:23:36 PM »

Wed 5 am

Neck work
T spine on pvc pipe

Pull downs 5 X 10
Barbell rear levers 4 X 10
1 arm cable rows 5 X 12
Chest supported db rows 4 X 10
Hammer strength high rows 5 X 15
Hammer strength low rows 4 X 12
Face pulls 3 X 15

NaturalWonder83 · « **Reply #1102 on:** October 08, 2015, 07:38:24 AM »

Thursday 530 am

T spine roll pvc
Lax ball under foot
Hip ext int rot

Cook hip lift
X band walks
Lying leg curl
Barbell hip thrusts
Romanian deads
Cable crunch
Hanging leg raise

NaturalWonder83 · « **Reply #1103 on:** October 09, 2015, 04:52:04 PM »

Fri
3 pm

T spine rumble roller
Tricep smash on barbell
Pvc shoulder

Hammer curls
Push downs
1 arm cable curls
Close grip bench
Chins
Side plank hip drops
Oblique crunches

andreisdaman · « **Reply #1104 on:** October 10, 2015, 10:16:11 AM »

Good consistency...you recover well

NaturalWonder83 · « **Reply #1105 on:** October 12, 2015, 05:28:07 AM »

Quote from: andreisdaman on October 10, 2015, 10:16:11 AM

Good consistency...you recover well

thanks

Monday 6 am
No gym over the weekend
Felt great this am

Neck work
T spine on rumble roller
Tricep smash on little battlestar
Pvc shoulder

Hammer strength 1 arm row superset hammer strength incline press
5 X 12 ss 5 X 12

T bar rows superset flat dumbbell press
5 X 12 ss 5 X 12

U bar pull downs superset pec deck 4 X 10 ss 4 X 12

Low trap raises

Reverse crunch 3 X 10

NaturalWonder83 · « **Reply #1106 on:** October 13, 2015, 05:39:13 AM »

Great workout
Pump was fantastic

Tuesday 530 am

Internal rotation mob
Tricep mob

Hammer curls 4 X 12
Push downs on Lat pull down bar 4 X 12
1 arm cable curls 3 X 10
Body weight tricep extensions 3 X 10 12 15
4 part wall curl X 100 reps

NaturalWonder83 · « **Reply #1107 on:** October 14, 2015, 03:52:23 AM »

Wed 530 am

T spine on pvc pipe
Post tib mob
Leg swings

Cook hip lift X 5
Monster walks and X band walks

Cable pull throughs 4 X 10
Leg press narrow stance 4 X 30
Straight leg hamstring bridge plate on lap 4 X 15
Tip toe farmer calf walk
Single leg hip thrusts

Hip mobility on bench

NaturalWonder83 · « **Reply #1108 on:** October 15, 2015, 06:14:05 AM »

Thurs 6 am

T spine on rumble roller
Tricep smash little battlestar
Pvc shoulder

Hammer strength row superset u bar pull downs 5 X 10 ss 5 X 10
T bar rows 5 X 10-5
1 arm dumbbell rows 4 X 10
Chins 4 X 6

Shoulders later this afternoon

NaturalWonder83 · « **Reply #1109 on:** October 15, 2015, 05:11:35 PM »

Thurs 3 pm

T spine rumble roller
Pec mob
Pvc shoulder

Low trap raise
Land mine press
Bent arm lateral into external rotation
Cable rear delts
1 arm suitcase carry
Hanging knee raise

NaturalWonder83 · « **Reply #1110 on:** October 16, 2015, 03:59:16 AM »

Friday
530 am

Took siege by Royal sports - very good pre workout, clean very smooth energy and focus
Tastes delicious-I had blackberry

Calf and ankle mobility
Lax ball under foot
Hamstring mob

Single leg hip thrusts
Hamstring stability ball curl
Cable pullthroughs
Lateral lunges
Band stomps
Palof press

Hip mobility on bench

NaturalWonder83 · « **Reply #1111 on:** October 17, 2015, 04:26:30 AM »

Sat 5 am

Was too hungry this morning
Did not eat enough last night
I thought I did but I should have had more
Good workout today... But could have been better if I wasn't so hungry

Tried fear pre workout
Still undecided on it
Gonna eat before my workout tomorrow I reckon

Lax ball on wall against arm and delts

Hammer curls 6 X 12
Push downs 6 X 12
1 arm cable curls 6 X 25 20 15 10 8 8
Dips 5 X 10
Nautilus high curl machine 4 X 8
Nautilus tri extension machine 4 X 10
Forearm rope curly gizmo
Oblique crunches 4 X 10 8 6 5
Tried doing chins but my arms were toast

njflex · « **Reply #1112 on:** October 17, 2015, 08:30:59 AM »

WHAT OTHER SUPPS YOU TAKE DAY TO DAY OTHER THAN YOUR PRE WORKOUT 'YOU LIKE ALL THOSE FANCY ONES'

NaturalWonder83 · « **Reply #1113 on:** October 17, 2015, 02:29:34 PM »

Quote from: njflex on October 17, 2015, 08:30:59 AM

WHAT OTHER SUPPS YOU TAKE DAY TO DAY OTHER THAN YOUR PRE WORKOUT 'YOU LIKE ALL THOSE FANCY ONES'

fish oil ,turmeric ,chromium poly, ginger ,olive leaf ,NR ,liver support ,greens /multi powder

Whey powder

Bcaa

njflex · « **Reply #1114 on:** October 17, 2015, 04:11:54 PM »

Quote from: NaturalWonder83 on October 17, 2015, 02:29:34 PM

fish oil ,turmeric ,chromium poly, ginger ,olive leaf ,NR ,liver support ,greens /multi powder

Whey powder

Bcaa

,,,thanks

NaturalWonder83 · « **Reply #1115 on:** October 18, 2015, 08:02:35 AM »

Quote from: njflex on October 17, 2015, 04:11:54 PM

,,,thanks

no problem

----------
Sunday
No desire to work out
Body is telling me to rest today

Gonna train hard tomorrow
Chest and back can't wait!!

NaturalWonder83 · « **Reply #1116 on:** October 19, 2015, 09:31:00 AM »

Monday 5 am
Had only 40 mins to workout
Great pump great workout
Hammer strength row superset hammer strength high row 7 X 12 ss 7 X 12
1 arm dumbbell rows 5 X 12
Stiff arm lat push downs superset standing cable rows 6 X 15 ss 6 X 10

NaturalWonder83 · « **Reply #1117 on:** October 20, 2015, 03:45:11 AM »

Tues
530 am

Cable flies 5 X 10
Cable chest press 4 X 8
Incline barbell press 4 X 7
Face pulls 8 X 12

NaturalWonder83 · « **Reply #1118 on:** October 20, 2015, 05:17:51 PM »

Not happy with the workout this morning
Redid chest this afternoon
430 pm
Incredible pump great great workout!

Flat dumbbell press 5 X 10
1 arm incline dumbbell press 4 X 8
Cable crossovers 6 X 12

NaturalWonder83 · « **Reply #1119 on:** October 21, 2015, 10:01:03 AM »

Wed 6am

T spine on pvc pipe
Neck work
Glute smr

Single leg hip thrusts 3 X 20
Cable pullthroughs 5 X 12
Romanian deads 4 X 12
Leg press 4 X 25
Seated calf 4 X 12

NaturalWonder83 · « **Reply #1120 on:** October 22, 2015, 01:14:54 PM »

Thursday
3pm

Hammer curls 5 X 15
Push downs 5 X 15
1 arm cable curls 4 X 10
Overhead rope extensions 5 X 10
Concentration curls 3 X 12
Reverse curls 4 X 12

NaturalWonder83 · « **Reply #1121 on:** October 23, 2015, 04:51:14 AM »

Friday
530 am

T spine on pvc pipe
Glute rolling
Knee mob
Ankle mobility

Side lying clams 3 X 25
Seated leg curl 3 X 15
Bulgarian split squats 3 X 15, 4th set last set ISO hold
Ham curls on stability ball 5 X 8
Cable pull throughs 4 X 12
Hanging knee raises 4 X 15

Hip mobility

NaturalWonder83 · « **Reply #1122 on:** October 24, 2015, 05:31:12 AM »

Sat
7 am

T spine pvc pipe roll
Post capsule mob

Pull-ups 3 X 10
Hammer strength rows 5 X 12
T bar rows 4 X 10
Standing cable rows 4 X 12
Stiff arm Lat push downs superset angled high rows with same bar 4 X 12 ss 4 X 12

NaturalWonder83 · « **Reply #1123 on:** October 26, 2015, 07:17:14 AM »

Monday 7 am

T spine on double lax ball 45 lb plate on chest
Band shoulder mob

Flat dumbbell press 4 X 10
1 arm standing db press 4 X 8
Hammer strength incline press 4 X 8
Cable side raise 4 X 12
Cable flies 4 X 12
Rear delt rows 4 X 12

NaturalWonder83 · « **Reply #1124 on:** October 27, 2015, 05:38:03 AM »

Tuesday 6 am

Rumble roller t spine

V bar pull downs 5 X 12
T bar rows 5 X 10
Rows on roc it hoist machine 4 X 10-I really liked this new machine-more than hammer strength ISO row machine
Standing cable rows 4 X 12

Band crunches 3 X 8