Naturalwonder83 training Log

[NaturalWonder83]

Wednesday 6 am

T spine rumble roller
Glute rolling
Hip mobility

Cook hip lift

Romanian deadlifts 4 X 10
Cybex plate loaded squat press leg press 3 X 20 ,1 X 30 (first time using this type of leg press-I loved it)
Lying leg curl machine 4 X 12
Stability ball leg curl superset single leg hip thrusts 3 X 6 ss 3 X 12 per leg

[DroppingPlates]

Stability ball leg curl

So this is a light variant of the glute ham raise? This could be a nice exersize for some of my clients, but I will try it first myself.

[NaturalWonder83]

So this is a light variant of the glute ham raise? This could be a nice exersize for some of my clients, but I will try it first myself.

thats the one where u lay on your back with your heels up on a stability ball
Then raise hips off the ground and curl your heels toward u and away
Hard part is not letting your hips drop and keeping glutes engaged whole time
It makes it fantastic for injury prevention because you have the core and glutes and hips all working together, as opposed to a machine leg curl where it's only the hams working

A regression if your hips drop would be eccentric only part of movement, you would skip the ball getting curled back to u, you would take 5 secs to extend ball away from u

[NaturalWonder83]

Thursday 7 am

T spine rumble roller
Low back mob
Tricep smash

Roc it hoist machine curl 5 X 10
Loved this machine

Push downs 5 X 15
Hammer curls 5 X 10
Machine tri extensions 4 X 10
Free motion curls 5 X 10

Reverse curls 2 X 10
Plank hip flexion 2 X 10

[DroppingPlates]

thats the one where u lay on your back with your heels up on a stability ball
Then raise hips off the ground and curl your heels toward u and away
Hard part is not letting your hips drop and keeping glutes engaged whole time
It makes it fantastic for injury prevention because you have the core and glutes and hips all working together, as opposed to a machine leg curl where it's only the hams working

A regression if your hips drop would be eccentric only part of movement, you would skip the ball getting curled back to u, you would take 5 secs to extend ball away from u

I often superset a quad- with a ham dominant exercise, so I might throw these in the mix with front squats.

[NaturalWonder83]

Friday 530 am

Really like this new gym I joined

Pull downs neutral grip 5 X 8-10
T bar rows 5 X 10-8
Hammer strength high rows 3 X 10
Hammer strength row machine 3 X 10
Stiff arm push downs superset high angled rows with same bar 4 X 12 ss 4 X 12

[NaturalWonder83]

I often superset a quad- with a ham dominant exercise, so I might throw these in the mix with front squats.

thats a good combo
Single leg ball curls are real hard to try as well
I really feel if I do hams first I feel so much stronger and stable in squats

[DroppingPlates]

thats a good combo
Single leg ball curls are real hard to try as well
I really feel if I do hams first I feel so much stronger and stable in squats

Interesting, I notice the same. I guess the hams are more reactive during squads when you train them first.

[NaturalWonder83]

Great workouts all this week
Trying to figure out the reason why...I think it's due to bigger meals when I broke my fast

T spine on battlestar
T spine rotation
Lateral band opener

Incline barbell press 5 X 8
1 arm seated db press 5 X 10
Hammer strength decline press 4 X 10
High db incline press 4 X 10
Cable lateral raise superset face pulls 3 X 15 ss 3 X 15
Cable crossovers 3 X 12

[NaturalWonder83]

Sunday 5 am

T spine rolling
Tricep rolling

Push downs superset cable curls 6 X 15 ss 6 X 15
Hammer curls superset apocalypse tricep roasters 5 X 10 ss 5 X 10
Machine tri extensions superset conc curls 3 X 12 ss 3 X 12

Cable crunches 3 X 10

[DroppingPlates]

Please explain 'apocalypse tricep roasters'

[NaturalWonder83]

Please explain 'apocalypse tricep roasters'

just seeing if anyone is reading this no such exercise 
It was the dumbbell tri extensions where u bring the Dumbbells in towards your chest and then back across your body -I forget the name, maybe supine L extensions??

Monday
7 am

T spine rolling on rumble roller
Glute rolling
Ham band lock outs

Hip slingshot monster walks

Cable pullthroughs 3 X 13
Single leg hip thrusts 2 X 12
Cyber plate loaded squat press leg press 5 X 50
Single leg deadlift superset seated calf 4 X 10 ss 4 X 10

Hip stretch
Groin stretch

[DroppingPlates]

Haha, gotya. I don't know the name of that DB triceps extention, but I've done them a couple of times. Amazing how much weaker your tri is with your elbows at 6 & 9 o'clock, compared with regular DB extentions.

[NaturalWonder83]

Haha, gotya. I don't know the name of that DB triceps extention, but I've done them a couple of times. Amazing how much weaker your tri is with your elbows at 6 & 0 o'clock, compared with regular DB extentions.

i saw mike o Hearn do it in his arm workout video with rich piana
Yeah definitely harder than reg tri extensions
What i love about them is they don't bother my elbows at all
Reg tri extensions kill my elbows if I do them frequently

[DroppingPlates]

i saw mike o Hearn do it in his arm workout video with rich piana
Yeah definitely harder than reg tri extensions
What i love about them is they don't bother my elbows at all
Reg tri extensions kill my elbows if I do them frequently

What often happens during regular extensions (both the BB, DB & cable version), is that the elbows flare out to the side once it becomes heavy. A guy suggested me to try cargo straps (like the one below) between my upper arms. It might feel a bit uncomfortable in the beginning (the bands might tough your forehead), but the triceps contract way harder while the elbows get less stress. Start with a couple of light DB's first, say 25-30 lb, and keep the elbows high (where your nose is) and don't move too fast.

[NaturalWonder83]

What often happens during regular extensions (both the BB, DB & cable version), is that the elbows flare out to the side once it becomes heavy. A guy suggested me to try cargo straps (like the one below) between my upper arms. It might feel a bit uncomfortable in the beginning (the bands might tough your forehead), but the triceps contract way harder while the elbows get less stress. Start with a couple of light DB's first, say 25-30 lb, and keep the elbows high (where your nose is) and don't move too fast.

thats a really good idea
Maybe even use a band or slingshot hmmmmm

Tuesday 7 am

T spine rumble roller
Low back mob

1 arm land mine rows 5 X 8-10
Roc it row machine 4 X 10
U bar pull downs 4 X 12
Standing cable rows 4 X 10
Stiff arm lat push downs 4 X 12

Side plank hip drops 2 X 12

Lateral opener stretch

[DroppingPlates]

I've tried resistance bands as well, but I prefer a tight band to keep the elbows close, say 10" distance.

Haven't done it myself yet, but I want to try this as well for squats with a medium stance.

[NaturalWonder83]

I've tried resistance bands as well, but I prefer a tight band to keep the elbows close, say 10" distance.

Haven't done it myself yet, but I want to try this as well for squats with a medium stance.

im gonna try next arm day

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Wednesday 6 am

T spine rumble roller
Glute rolling
Band ham lockouts

Side lying clams 2 X 25
Single leg straight bridge on foam roller 2 X 10

Seated calf superset single leg deadlift 5 X 10 ss 5 X 10
Bulgarian split squat dumbbell same side trailing leg 5 X 8
Cable pull throughs 4 X 12

Hallow rocks and hallow body ISO holds
Frozen v sit

Hip stretches

[NaturalWonder83]

Thurs 530 am

T spine on pvc pipe
Tricep rolling

Rear delt rows 5 X 10
Flat db press 4 X 12
High incline db press X 10, single arm X 12, squeeze press X 15
Cable crossovers 4 X 12

Hanging knee raises 4 X 10

[DroppingPlates]

I assume that 'tricep rolling' means foam rolling on your triceps, side by side? If so, why would you perform these before a chest session, does it improve your flexibility or strength during presses?

[NaturalWonder83]

I assume that 'tricep rolling' means foam rolling on your triceps, side by side? If so, why would you perform these before a chest session, does it improve your flexibility or strength during presses?

ill work the tri with deep pressure side to side and also extending and flexing my elbow on a barbell or the battlestar device from rogue fitness

Loosing up the tri has so many benefits
It's improves the extension of your elbow so u can fully lockout the arm
Full range of motion on your tri/elbow improves shoulder external rotation and shoulder stability


When the tri is tight u can develop elbow and shoulder pain because those will be compensating for lack of lockout in the tricep/elbow

If u have elbow pain start working your tris on anything hard

You'll be stronger in presses too and in bicep curls being the tri can fully extend

[DroppingPlates]

ill work the tri with deep pressure side to side and also extending and flexing my elbow on a barbell or the battlestar device from rogue fitness

Loosing up the tri has so many benefits
It's improves the extension of your elbow so u can fully lockout the arm
Full range of motion on your tri/elbow improves shoulder external rotation and shoulder stability


When the tri is tight u can develop elbow and shoulder pain because those will be compensating for lack of lockout in the tricep/elbow

If u have elbow pain start working your tris on anything hard

You'll be stronger in presses too and in bicep curls being the tri can fully extend

Interesting stuff, this tricep rolling/stretching thing pre-workout is new to me. I don't have elbow issues myself, but my lockout strength has always been a weak point since I have high tricep insertions. I will def try this approach next time, so thanks for sharing this

[NaturalWonder83]

Interesting stuff, this tricep rolling/stretching thing pre-workout is new to me. I don't have elbow issues myself, but my lockout strength has always been a weak point since I have high tricep insertions. I will def try this approach next time, so thanks for sharing this

dont murder it pre workout
But if u find its sore, like close to the elbows, spend a few mins
I would use something harder than a foam roller like barbell

[DroppingPlates]

dont murder it pre workout
But if u find its sore, like close to the elbows, spend a few mins
I would use something harder than a foam roller like barbell

Do you mean the handle of a barbell?
Not that long ago I scrubbed my tricep post w/o on the edge of a bench for 5 slow strokes from the elbow to the shoulder pit. This pain was pretty intense for a short time, but this might be too much pre w/o.

[NaturalWonder83]

Do you mean the handle of a barbell?
Not that long ago I scrubbed my tricep post w/o on the edge of a bench for 5 slow strokes from the elbow to the shoulder pit. This pain was pretty intense for a short time, but this might be too much pre w/o.

i do the barbell close by the grooves. Get as much downward pressure as u can handle and maintain that pressure. That's fine preworkout-I usually do 2 mins minimum depending how tight they feel
The more consistent u are with it the less u have to do