Naturalwonder83 training Log

[NaturalWonder83]

Gene do you like the t bar row aparatus or the bar in the corner of the gym?

the corner tbar is my favorite but its so crowded over there sometimes
But I do like the angle of their tbar machine they have there-I like it better than the normal one they have at the other locations

[NaturalWonder83]

Wednesday 530 am
Lax ball on shoulder against wall

Hammer curls superset db curls 4 X 8 ss 4 X 8
Push downs superset barbell curls 3 X 15 ss 3 X 15, 1 X 25 ss 1 X 25
Bicep db rows superset body weight tri extensions 4 X 20 ss 4 X 20

[NaturalWonder83]

Thursday 6 am

T spine rumble roller
Neck work
Glute rolling
Hip mob on wall

Hip slingshot monster walks and iso holds
Bulgarian split squats dumbbell goblet position 5 X 8
Dumbbell Romanian deads 5 X 10
Glute ham raises 5 X 10
Lunge matrix

Hip stretches

[NaturalWonder83]

Friday
530 am

T spine rumble roller
Pvc shoulder mob

Cable laterals 5 X 15
Land mine press 4 X 8
Roc it machine laterals 5 X 15
Reverse pec deck 3 X 15
Rear delt rows 3 X 15
Kettle bell bat wings 4 X 5

Pec blue angel mob
Post capsule mob
Forearm soft tissue
Internal rot mob
Neck work

[NaturalWonder83]

Sat 9am

T spine rumble roller
Kneeling t spine rotations

Face pulls superset band pullaparts 3 X 20 ss 3 X 20
Hammer strength rows 4 X 10
T bar rows 4 X 12
Underhand pull downs 4 X 12

[NaturalWonder83]

Was susposed to train with someone this morning
I was not able to get to the gym for it 

11am

Rotator cuff stuff

T spine rumble roller
T spine rotation on roller
Shoulder warmup supine on roller

Flat db press 4 X 10
Incline db press 4 X 12
Cable flies 4 X 15
Angled kettle bell press for low traps 2 X 15

[NaturalWonder83]

Monday 530 am

Tricep smashing on steel pipe

Straight arm side raises-bring down to hips not touching hips-5 X 15
Overhead front raises 4 X 15
Single arm standing db press 4 X 12
Protraction retraction pull downs 5 X 12
Single arm db shrugs 4 X 20
Pallof press

Forgot to do rear delts!
Great workout though really felt awesome

[Yamcha]

Monday 530 am

Tricep smashing on steel pipe

Straight arm side raises-bring down to hips not touching hips-5 X 15
Overhead front raises 4 X 15
Single arm standing db press 4 X 12
Protraction retraction pull downs 5 X 12
Single arm db shrugs 4 X 20
Pallof press

Forgot to do rear delts!
Great workout though really felt awesome

I tend to forget to do Rear Delts, or am too tired to attempt. 

[NaturalWonder83]

I tend to forget to do Rear Delts, or am too tired to attempt. 

rear delts are my fav to hit


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Tuesday 530 am

Dynamic warm up
Ankle mobility

Side lying clam -5 mins per hip
Cable pullthroughs -4 X 10
Static split squat with Dumbbells-3 X 15,
4th, last set was 6 reps, hold at bottom for 30 secs, then drop the weights and hold bottom for 30 secs
Lying ham curl on ball-2 X 8, 3rd set was bilateral leg curls X 8
Calf extensions 4 X 20
Body weight calf raise X 50

Half kneeling anti rotation chop press
Stir the pot on stability ball

[DroppingPlates]

rear delts are my fav to hit

Bent over DB raises (facing the palms, so pinkies up) in a straight line with a short squeeze at the top is my favorite.

[NaturalWonder83]

Bent over DB raises (facing the palms, so pinkies up) in a straight line with a short squeeze at the top is my favorite.

do u keep a bend in elbows? I did stiff arm side raises yesterday and they felt awesome-I'm gonna always do them like that from now on-I also held the Dumbbells closer to my pinky and felt some rear delt with them

[DroppingPlates]

do u keep a bend in elbows? I did stiff arm side raises yesterday and they felt awesome-I'm gonna always do them like that from now on-I also held the Dumbbells closer to my pinky and felt some rear delt with them

A very slight bend on the elbows, just to lower the stress on those joints. Yeah, I also prefer to grab them with my pinky against the weight. Sometimes I use thick bar grips, which results in a slightly better mind-muscle connection (not just for this particular exercise btw).

[NaturalWonder83]

Chest and biceps tomorrow afternoon

[NaturalWonder83]

Wednesday

T spine on pvc pipe
Neck work

V bar pull downs 5 X 30 20 15 10 10
Standing 2 arm cable rows 5 X 10
T bar rows 5 X 10
1 arm db rows 3 X 12
Renegade rows 3 X 8
Kettle bell diagonal low trap press 3 X 20

Hallow rocks
Hallow body holds
Dying bug

[NaturalWonder83]

Thursday 530 am

Tricep smashing on steel railing

Db hammers 4 X 10, 1 X 20
Single arm push downs 4 X 15
Machine curls 4 X 12
Dips 3 X 8
Reverse curls 4 X 15
Calf ext on leg press 4 X 20

Forearm soft tissue work

[NaturalWonder83]

Xmas 1 pm

T spine on battlestar
Band lateral opener

Flat db press 5 X 8
Incline db press 5 X 12
Cable crossovers 5 X 15
Face pulls
Band pullaparts

Side plank rows

Rumble roller on back

[NaturalWonder83]

Saturday 10 am

T spine rumble roller
Glutes rolling
Hamstring insertion on little battlestar

Hip slingshot glute activation

Side lying clam 5 mins per hip

Dumbbell Romanian deads superset dumbbell static lunge-4 X 10 ss 4 X 10

Cable pullthroughs 4 X 10

[NaturalWonder83]

Sunday 9 am
Trained with a get big forum member-strong fellow

T spine double lax ball 45 lb plate on chest
Lax ball on post capsule
Glute rolling
Plate rows 5 X 10

Deadlifts
Cambered bar shrugs
Barbell rows
Pull downs
V bar pull downs
Glute ham raise supersetted with hammer strength shrugs

[NaturalWonder83]

Monday 5 am

Last arm workout of 2015
It was prob one of the best I had all year-very good focus and pump

T spine rumble roller

Db hammers 5 X 12
Single arm neutral push downs 4 X 20
Barbell curls 4 X 10
Single arm l extensions 4 X 12
Db curls 4 X 12
Dips 4 X 8
Hallow rocks
Band super rack mob

[NaturalWonder83]

Tuesday 530 am
Last delts workout of 2015-great workout-felt awesome

Tricep smashing on steel railing

Low trap raise 4 X 5-held each rep for 5 secs
Straight arm side raise 5 X 20
Single arm dumbbell press 5 X 10
Cable rear delts 5 X 15

[chaos]

Sunday 9 am
Trained with a get big forum member-strong fellow

At least we know it wasn't sf1900
I don't know half the stuff you're doing here Gene, is it working for you?

[NaturalWonder83]

At least we know it wasn't sf1900
I don't know half the stuff you're doing here Gene, is it working for you?

hey
It was ctmuscle-he is freaking strong-
In trying to get stronger in stuff like OHP and the basic stuff-it's feeling good and I'm having fun
My goal is to get to 185 OHP and 405 deadlift

-----
Last back workout of 2015
Felt great

T spine on rumble roller
Pvc shoulder mobility

Pendlay rows 4 X 12
Hammer strength iso row machine 4 X 10
1 arm land mine rows 4 X 12
Lat pull downs 3 X 10, 2 more sets hold at bottom only for 20 secs
Side planks
Hallow rocks

[chaos]

hey
It was ctmuscle-he is freaking strong-
In trying to get stronger in stuff like OHP and the basic stuff-it's feeling good and I'm having fun
My goal is to get to 185 OHP and 405 deadlift

-----
Last back workout of 2015
Felt great

T spine on rumble roller
Pvc shoulder mobility

Pendlay rows 4 X 12
Hammer strength iso row machine 4 X 10
1 arm land mine rows 4 X 12
Lat pull downs 3 X 10, 2 more sets hold at bottom only for 20 secs
Side planks
Hallow rocks

I didn't know he still posted here
If it's working for you, keep doing it!

[NaturalWonder83]

Thurs 5 am

Last leg day of 2015 it was great

Rumble roller t spine
Glute rolling
Hamstring smash on barbell

Hip slingshot monster walks and glute activation

Dumbbell Romanian deads-5 X 6-every rep paused at bottom for 4 seconds
Land mine reverse lunges-5 X 15
Lying machine ham curl-4 X 12
Stability ball ham curls-4 X 8

Leg lowering

[NaturalWonder83]

Jan 1

Skipped the gym today