Author Topic: Naturalwonder83 training Log (Read 410767 times)

NaturalWonder83 · « **Reply #1175 on:** November 20, 2015, 06:00:16 AM »

Friday 5 am

Reverse pec deck 5 X 15
Face pulls 5 X 15
1 arm kettle bell press 5 X 10
Cable laterals 5 X 15
Palof press 4 X 10

T spine on Gemini with 45lb plate
Little supernova ball on post delt
Forearm soft tissue
Banded super rack mob

NaturalWonder83 · « **Reply #1176 on:** November 21, 2015, 09:45:03 AM »

Sat 8 am
Great workout

Rotator cuff

Push downs superset cable extensions 6 X 15 ss 6 X 15
Hammer curls 4 X 10 , 1 X 30
Single arm L extensions 4 X 10 , 1 X 15
Machine curls 4 X 15

T spine on rumble roller
Forearm soft tissue

NaturalWonder83 · « **Reply #1177 on:** November 22, 2015, 10:19:21 AM »

Sunday am

Great workout
T spine double lax ball with 45 lb plate

Face pulls 4 X 10
T bar rows 5 X 10
1 arm dumbbell rows 3 X 12
1 arm land mine rows 3 X 10
1 arm pull downs angled away 4 X 12
Stiff arm push downs 4 X 12

Hallow body hold
Hallow rocks

DroppingPlates · « **Reply #1178 on:** November 22, 2015, 10:28:42 AM »

Quote from: NaturalWonder83 on November 22, 2015, 10:19:21 AM

1 arm pull downs angled away 4 X 12

Not that long ago, I saw Kai performing those pull downs, almost toughing lower abs. I recently tried it, but made the mistake by going to heavy, so as a result I ended with regular pull downs. This is def a leave-your-ego-at-the door movement..

NaturalWonder83 · « **Reply #1179 on:** November 22, 2015, 10:41:28 AM »

Quote from: DroppingPlates on November 22, 2015, 10:28:42 AM

Not that long ago, I saw Kai performing those pull downs, almost toughing lower abs. I recently tried it, but made the mistake by going to heavy, so as a result I ended with regular pull downs. This is def a leave-your-ego-at-the door movement..

hmmm never saw Kai's version

Here's the one I did
U get such a great stretch and contraction
https://m.youtube.com/watch?v=qaJhYsCkX2s

DroppingPlates · « **Reply #1180 on:** November 22, 2015, 10:51:13 AM »

Quote from: NaturalWonder83 on November 22, 2015, 10:41:28 AM

hmmm never saw Kai's version

Here's the one I did
U get such a great stretch and contraction
https://m.youtube.com/watch?v=qaJhYsCkX2s

Nice, I follow Jef on YT as well. My bad, I thought you meant a different pull down version (starts @3:51)

NaturalWonder83 · « **Reply #1181 on:** November 23, 2015, 10:07:52 AM »

Rumble roller t spine
Pvc shoulder mobility
Rotator cuff

Flat dumbbell press 5 X 10
Hammer strength incline press 5 X 7
Cable flies 4 X 12

Forearm soft tissue

NaturalWonder83 · « **Reply #1182 on:** November 23, 2015, 10:08:53 AM »

Quote from: DroppingPlates on November 22, 2015, 10:51:13 AM

Nice, I follow Jef on YT as well. My bad, I thought you meant a different pull down version (starts @3:51)

hes got great videos-I love him
Will try Kai's version this week

njflex · « **Reply #1183 on:** November 23, 2015, 10:34:11 AM »

Quote from: NaturalWonder83 on November 23, 2015, 10:07:52 AM

Rumble roller t spine
Pvc shoulder mobility
Rotator cuff

Flat dumbbell press 5 X 10
Hammer strength incline press 5 X 7
Cable flies 4 X 12

Forearm soft tissue

nice one....I love chest work,,getting around a sore delt ..can sorta train on chest press machine gingerly...but cable crossovers/pec deck i'm good weird...I love heavy db work top to bottom..

DroppingPlates · « **Reply #1184 on:** November 23, 2015, 01:24:29 PM »

Quote from: njflex on November 23, 2015, 10:34:11 AM

nice one....I love chest work,,getting around a sore delt ..can sorta train on chest press machine gingerly...but cable crossovers/pec deck i'm good weird...I love heavy db work top to bottom..

I've experienced that decline DB presses are less taxing on the delts, but my favorites are DB presses combined with a resistance band.

NaturalWonder83 · « **Reply #1185 on:** November 23, 2015, 04:32:22 PM »

Quote from: njflex on November 23, 2015, 10:34:11 AM

nice one....I love chest work,,getting around a sore delt ..can sorta train on chest press machine gingerly...but cable crossovers/pec deck i'm good weird...I love heavy db work top to bottom..

chest has been simple lately but feeling great
Been pausing at the bottom and really squeezing hard at the top, and going slow on the way down

Sorry to hear about your sore shoulder, I find by never pressing with a standard position it keeps the shoulders in a safer position...I only press in a neutral or angled neutral position

To help your shoulder u should try using a lax ball on your posterior capsule and grinding the crap out of your triceps on a barbell
And really aggressively rolling your thoracic spine on a pvc pipe
Those should take tremendous stress off your sore shoulder

Quote from: DroppingPlates on November 23, 2015, 01:24:29 PM

I've experienced that decline DB presses are less taxing on the delts, but my favorites are DB presses combined with a resistance band.

i keep forgetting to do those

NaturalWonder83 · « **Reply #1186 on:** November 24, 2015, 05:20:18 AM »

Tuesday 530 am

Glute bridges feet up on bench 4 X 25
Dumbbell Romanian deads 4 X 8
Bulgarian split squats-dumbbell goblet position 4 X 12
Walking kettle bell deads 5 sets
Rkc planks
Hip stretch

NaturalWonder83 · « **Reply #1187 on:** November 25, 2015, 05:00:21 AM »

Wednesday 430 am

Fantastic workout

T spine on battle star
Neck work

Rear delt rows 5 X 15
Face pulls 5 X 10
Standing OHP 3 X 10, 3 X 8, 2 X 5, 2 X 2
Lateral raise into ext rotation 4 X 12
Leaning lateral raise 3 X 12
Lateral raise 3 X 12

Forearm soft tissue

NaturalWonder83 · « **Reply #1188 on:** November 26, 2015, 05:05:13 AM »

Thursday 6 am

Fantastic workout
I got leaner but I'm trying to figure out what I changed up

T spine rumble roller

1 arm pull downs body angled away 5 X 12
T bar rows 5 X 8
Hammer strength high rows 3 X 12
Hammer strength rows 3 X 12
Standing 2 arm cable rows 5 X 12

Ab wheel roll outs 5 X 10

NaturalWonder83 · « **Reply #1189 on:** November 27, 2015, 06:40:36 PM »

Friday
3 pm

T spine rumble roller

Push downs superset cable extensions 5 X 20 ss 5 X 20
Db hammers 5 X 10
Single arm L extensions 4 X 8
Cable single arm curls 4 X 12
Negative triceps push-ups with Iso hold at bottom 3 sets

NaturalWonder83 · « **Reply #1190 on:** November 28, 2015, 07:42:09 AM »

Sat 8 am

T spine rolling on barbell
Glutes rolling
Ankle smashing on little battle star

Hip slingshot monster walks
Hip slingshot and band good mornings

Dumbbell Romanian deads 5 X 8
Bulgarian split squats dumbbell on trailing leg side 3 X 12

Wanted to do more but the Bulgarians wiped me out hard-legs were so pumped

Hanging leg raises 3 X 10

Hip stretch

NaturalWonder83 · « **Reply #1191 on:** November 29, 2015, 02:38:15 PM »

Sunday 7 am

T spine rumble roller
Triceps smash on little battle star

Face pulls 5 X 12
Rear delt rows 5 X 15
Standing OHP 5 X 10
Overhead plate raise 2 X 40
Cable laterals 4 X 15

NaturalWonder83 · « **Reply #1192 on:** November 30, 2015, 06:43:43 AM »

Monday 6 am

T spine double lax ball 45lb plate on chest
Tricep smashing little battle star

Pull downs 4 X 12
V bar pull downs 4 X 12
Single arm land mine rows 4 X 12
Standing 2 arm cable rows 4 X 10

NaturalWonder83 · « **Reply #1193 on:** December 01, 2015, 07:40:11 AM »

Tuesday

Neck work
T spine foam roll
T spine rotation
Post capsule lax ball

Rotator cuff

Flat db press 4 X 8
Hammer strength incline 4 X 12
Cable crossovers 4 X 15

Forearm soft tissue
Barbell 1st rib mob
Barbell internal rotation mob

Band super rack and lateral opener

NaturalWonder83 · « **Reply #1194 on:** December 02, 2015, 06:03:03 AM »

Wednesday am

T spine on rumble roller
Glute rolling
Band hamstring mob

Romanian deads 4 X 12
Single leg leg press 5 X 25 20 15 10 8
Glute ham raises 4 X 12

Hip stretch

NaturalWonder83 · « **Reply #1195 on:** December 03, 2015, 05:44:10 AM »

Thursday am

T spine rumble roller
T spine rotation
Triceps smash little battlestar
Rotator cuff

Face pulls 4 X 12
Standing overhead press 5 X 8
Lateral raise into ext rotation 5 X 10
Top half front raise into lateral raise into y raise into top in front raise-3 rounds
Wall slides 3 sets

Yamcha · « **Reply #1196 on:** December 03, 2015, 06:48:36 AM »

Quote from: NaturalWonder83 on December 03, 2015, 05:44:10 AM

Thursday am

T spine rumble roller
T spine rotation
Triceps smash little battlestar
Rotator cuff

Face pulls 4 X 12
Standing overhead press 5 X 8
Lateral raise into ext rotation 5 X 10
Top half front raise into lateral raise into y raise into top in front raise-3 rounds
Wall slides 3 sets

Those are killer.

NaturalWonder83 · « **Reply #1197 on:** December 04, 2015, 05:33:24 AM »

Quote from: Yamcha on December 03, 2015, 06:48:36 AM

Those are killer.

they burned for sure

----

Friday am

T spine rumble roller

T bar rows 4 X 10, 5th last set drop set
Hammer strength rows 5 X 12
Standing 2 arm cable rows 5 X 10
Neutral grip pull downs 4 X 12

NaturalWonder83 · « **Reply #1198 on:** December 05, 2015, 10:07:23 AM »

Sat 11 am

Good workout, great pump and energy, but starting to find just training arms only kinda boring-gonna just add bis and tris onto back and chest day perhaps

T spine on rumble roller

Push downs superset extensions 5 X 12 ss 5 X 12

Db hammer curls 5 X 10-8

1 arm cable curls 4 X 12

L extensions 4 X 10

100 rep 4 part wall curl

NaturalWonder83 · « **Reply #1199 on:** December 06, 2015, 07:17:19 AM »

Sunday 7 am

T spine pvc pipe
Lax ball under foot

Cable pullthroughs 4 X 10
Semi sumo deadlifts 6 X 8- really like this style-gonna stick with this style
Seated calf 4 X 10
Land mine reverse lunges 4 X 12

Hip stretches