Naturalwonder83 training Log

[NaturalWonder83]

Friday 7 am

What a great workout this morning
Amazing mindset this morning I was very very satisfied with this one

Low back mob
T spine rumble roller

T bar rows 5 X 10
Standing cable rows 5 X 12
V bar pull downs 5 X 8-10
1 arm dumbbell rows 5 X 10

Hammer curls 4 X 12
Barbell curls with band 2 X 8, barbell curls 3 X 8-10
Roc it machine curls 3 X 10

Hanging knee raises 3 X 10

[NaturalWonder83]

Sat
630 am-4 mile run outside

1130am
Great workout very happy with it

Face pulls 5 X 12
Seated row scapular retractions 3 X 12
Land mine press 5 X 10
Overhead dumbbell front raises 4 X 12
Lateral raise into external rotation 3 X 12 , 3 X 8
Push downs 5 X 12
Dumbbell L extensions 4 X 10

[DroppingPlates]

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

I haven't done it yet with a barbell, but I did some experimental light rolls today on the following setup, knelt and with the hand palm on my head. It felt great on my triceps. 

[NaturalWonder83]

I haven't done it yet with a barbell, but I did some experimental light rolls today on the following setup, knelt and with the hand palm on my head. It felt great on my triceps. 

nice! Looks good!

[NaturalWonder83]

Monday morning

T spine rumble roller
Glute rolling
Band ham lockouts
Hip ext int rotation

Single leg straight leg bridge on roller 2 X 10
Hip slingshot monster walks and curtsy squats

Cable pull throughs 4 X 10
Dumbbell Romanian deads 4 X 12
Leg press 5 X 60
Lying ham curls machine 4 X 10
Side plank 2 sets
Hallow rocks 2 sets

Stretched and used kettlebell on adductors

[NaturalWonder83]

Tuesday 545am

Strength has shot up lately
So far this week yesterday and today have felt incredible

T spine foam roll
Tricep rolling on barbell
Pvc shoulder mobility

Face pulls 5 X 12
Flat dumbbell press 5 X 15-10
Hammer strength incline press single arm 4 X 12
Pec deck 4 X 12

Band pullaparts 6 X 12

[NaturalWonder83]

Wednesday 545 am

Holy crap another amazing workout
Strength continues to skyrocket I'm loving it

Low back mob
T spine foam roll
Glute roll

Straight leg glute bridge single leg on roller 3 X 10

Romanian deadlifts 4 X 10

Bulgarian split squats single dumbbell 4 X 8...5th set ISO hold at bottom for 15 secs

Glute ham raises 5 X 10

Hallow rocks
Hallow hold
Side plank

Hip rotator stretching

[Yamcha]

Holy shit. I didn't know this forum even existed!

[NaturalWonder83]

Holy shit. I didn't know this forum even existed!

----
Thursday

Tricep rolling on railing in gym

Rope hammer curls superset push downs 4 X 15 ss 4 X 15, 1 X 30 ss 1 X 30

Cable curls 4 X 12

Dumbbell L extensions 3 X 12 , 1 X 8

Machine curl 3 X 15

Hanging knee raises 3 X 10

Post capsule mob

[NaturalWonder83]

Friday 7 am

T spine rumble roller

Neck work

1 arm pull downs body angled away
5 X 12

1 arm cable rows 5 X 10

T bar rows 5 X 8

Face pulls 4 X 12

Stiff arm push downs supersetted angled row with same bar 4 X 12 ss 4 X 12

1 arm suitcase carry

Stuart McGill kettlebell swings

[NaturalWonder83]

Sat am

T spine roll on barbell
Glute rolling

Hip slingshot monster walks, curtsy squats, and ISO holds

Dumbbell Romanian deads with long pause at bottom each rep 5 X 7
Bulgarian split squats -dumbell on trailing leg side 4 X 8 ,5th set ISO hold at bottom for 15 secs
Glute ham raises 4 X 10

Hallow body rocks
Hallow body hold

[DroppingPlates]

Glute ham raises 4 X 10

A brutal exercise. I only had a single opportunity so far to try a glute ham raise bench on an expo. The only ways I can mimic this movement is by taking a kneeled position on a horizontal hyperextension bench or a lats pull down machine.

[NaturalWonder83]

A brutal exercise. I only had a single opportunity so far to try a glute ham raise bench on an expo. The only ways I can mimic this movement is by taking a kneeled position on a horizontal hyperextension bench or a lats pull down machine.

i love ghr, the new gym I joined has one-feels awesome
The kneeling version is good but I prefer the machine

[DroppingPlates]

i love ghr, the new gym I joined has one-feels awesome
The kneeling version is good but I prefer the machine

Do you still train at the Montanari's gym? This facility looks awesome!

[NaturalWonder83]

Do you still train at the Montanari's gym? This facility looks awesome!

i do from time to time
It's about 45 mins away from me so i go every now and then as a treat
They have a great ghr there

[NaturalWonder83]

Sunday am

T spine on rumble roller
Triceps on battlestar
Pvc shoulder mobility jazz

Band pullaparts 4 X 15

Land mine press 6 X 10

Bent arm lateral into ext rotation 6 X 8

Face pulls 5 X 15

Cable laterals 4 X 15

Overhead dumbell front raises 3 X 15

Chopped wood for 2 hours after

[NaturalWonder83]

Yesterday and today my fasts were 20 hours-felt amazing

[DroppingPlates]

Yesterday and today my fasts were 20 hours-felt amazing

I assume you only do fast during the weekend for safety reasons? Don't you experience a loss in strength/energy in the gym?

[NaturalWonder83]

I assume you only do fast during the weekend for safety reasons? Don't you experience a loss in strength/energy in the gym?

i fast 7 days a week
Usually for 16 hours
Before my workouts and after I'll have bcaa
I was very busy helping my dad chop wood and clean out his basement this weekend so my fasts ended up being long

I feel amazing when I fast
No loss of strength

I do intermittent fasting

[Yamcha]

i fast 7 days a week
Usually for 16 hours
Before my workouts and after I'll have bcaa
I was very busy helping my dad chop wood and clean out his basement this weekend so my fasts ended up being long

I feel amazing when I fast
No loss of strength

I do intermittent fasting

Very interesting. I may dabble with that when I cut down for my trip to Jamaica in May.

[NaturalWonder83]

Very interesting. I may dabble with that when I cut down for my trip to Jamaica in May.

i absolutely love IF-it made getting lean so simple and effortless

----
Monday 6 am

Went super slow with everything -great workout

T spine on rumble roller
Neck work

Dumbbell hammer curls 5 x 12
L extensions 5 x 10
Seated barbell curls 4 x 10
Push downs supersetted cable extensions 5 x 15 ss 5 x 15
1 arm cable curls 4 x 8 10 12 15
Reverse crunches 4 x 15

Barbell rolling on bicep

[DroppingPlates]

i fast 7 days a week
Usually for 16 hours
Before my workouts and after I'll have bcaa
I was very busy helping my dad chop wood and clean out his basement this weekend so my fasts ended up being long

I feel amazing when I fast
No loss of strength

I do intermittent fasting

I remember the enlightened feeling I got on days without much food or no food for a long time, but the rational person in me is afraid to enter the catabolic state, even with some added aminos to my system. I'm blessed with a good metabolism, since I was over 3000 kcal 3-4 weeks before a show.

[NaturalWonder83]

I remember the enlightened feeling I got on days without much food or no food for a long time, but the rational person in me is afraid to enter the catabolic state, even with some added aminos to my system. I'm blessed with a good metabolism, since I was over 3000 kcal 3-4 weeks before a show.

oh yeah I feel amazing when I fast...and if I do get hungry it usually subsides quickly
I get no cravings, it improved my insulin sensitivity , and having the bcaa before protects against muscle breakdown
But there are days where I'm ravenous and I brake my fast early....like today possibly-feeling really hungry now and I'm thinking about eating early

Tues
530 am

Rotator cuff work

Flat dumbbell press 4 x 12
High incline dumbbell press 4 x 12, 1 x 15
Pec deck 3 x 15

Great workout
Went super slow and held each contraction

[NaturalWonder83]

Wed 530 am

Rotator cuff

1 arm pull downs 5 x 12
T bar rows 5 x 10
1 arm land mine rows 4 x 10
Standing 2 arm cable rows 5 x 10
Chest supported dumbbell rows 4 x 10
Stiff arm push downs 3 x 20
Pull-ups 6 x 6
Trx inverted rows 4 x 12

[NaturalWonder83]

Thursday 530 am

T spine foam roll
Hamstring rolling

Romanian deads 4 X 12
Cybex leg press 3 X 20 , 2 X 50
Glute ham raise 3 X 10
Side lying clam 3 X 20