Author Topic: Naturalwonder83 training Log (Read 410384 times)

DroppingPlates · « **Reply #1250 on:** January 01, 2016, 01:15:40 PM »

Quote from: NaturalWonder83 on January 01, 2016, 12:55:19 PM

Jan 1

Skipped the gym today

First of all, happy new year Gene!
Aren't most gyms in the US closed on new year's day?

NaturalWonder83 · « **Reply #1251 on:** January 01, 2016, 02:41:21 PM »

Quote from: DroppingPlates on January 01, 2016, 01:15:40 PM

First of all, happy new year Gene!
Aren't most gyms in the US closed on new year's day?

happy new year!! Actually a lot of gym are open today-they just close early
One of the gyms I belong to is 24 hour gym that I can use any time with my pass card
But i decided to just rest today
I think I worked out every day this past year except for 3-5 times

NaturalWonder83 · « **Reply #1252 on:** January 02, 2016, 07:21:37 AM »

Saturday 7 am

T spine on rumble roller
Rotator cuff

Low trap raise
No money with band

Flat db press 4 X 10
Hammer strength incline press 3 X 12
Cable crossovers 4 X 15

NaturalWonder83 · « **Reply #1253 on:** January 03, 2016, 06:50:48 AM »

Sunday

Had only 30 mins to workout

Db hammers superset db curls
5 X 15 ss 5 X 15

Push downs superset cable curls 5 X 15 ss 5 X 15

Sphinx tricep push-ups 3 X 15

NaturalWonder83 · « **Reply #1254 on:** January 04, 2016, 05:10:51 AM »

Monday

T spine on wall

Tricep smashing on steel railing

Low trap raise 2 X 5-5 sec hold on each

Row into rear delt fly on incline bench prone-4 X 10
1 arm dumbbell press standing next to wall to keep arm tight-4 X 15
Bent arm lateral into ext rotation -4 X 12
Hammer strength shrug machine -4 X 20
Rkc plank
Band pullaparts

Pvc shoulder mobility
Rumble roller t spine
Forearm soft tissue

NaturalWonder83 · « **Reply #1255 on:** January 05, 2016, 06:07:26 AM »

T spine on rumble roller
Neck work
Glute rolling
Hamstring swings with voodoo band on leg
Glute activation hip slingshot
Monster walks hip slingshot

Dumbbell Romanian deads 5 X 8
Lying ham curl machine 4 X 12
Bulgarian split squats-dumbbell on trailing leg side-3 X 12

Hip stretches

NaturalWonder83 · « **Reply #1256 on:** January 06, 2016, 06:26:53 AM »

Wed 530 am

Machine curl-4x20
Single arm push downs -4x25
Db hammer curls superset db curls-4x8 ss 4x8
Close grip bench-5x8
Pallof press wide stance
Tip toe farmers walk for calves

Forearm soft tissue
Lax balls on upper traps
Rumble roller t spine

NaturalWonder83 · « **Reply #1257 on:** January 07, 2016, 05:24:14 AM »

Thursday 530 am

Rumble roller t spine

Seated cable row 5 X 12
1 arm dumbbell rows 4 X 12
T bar rows 3 X 15,2x8
Lat pull downs 4 X 10, 5th set hold at bottom for 20 secs
Hallow rocks
Band crunches

Groin stretch
Hip stretch

NaturalWonder83 · « **Reply #1258 on:** January 08, 2016, 05:39:03 AM »

Tried krush it pre workout today-very strong and intense

T spine on pvc pipe
Glute rolling
Hamstring smashing on little battlestar
Hip opener on box

Glute activation and monster walks hip slingshot
Straight leg bridge single leg on roller

Romanian deads 5 X 12
Pistol squats 4 X 8
Glute ham raises 4 X 10

Side plank progressions

NaturalWonder83 · « **Reply #1259 on:** January 09, 2016, 10:45:26 AM »

Sat 9 am

T spine on rumble roller
Triceps on little battlestar

Seated cable rows 5 X 8
V bar pull downs 5 X 10
Hammer strength incline press 4 X 12
Single arm land mine rows superset single arm floor press 4X12 ss 4x6
Hammer grip pull-ups 5 X 5

NaturalWonder83 · « **Reply #1260 on:** January 10, 2016, 07:20:48 AM »

Sunday 8 am

T spine on pvc pipe
Band external rotation shoulder mob

Face pulls 4 X 15
Standing OHP 5 X 5
Straight arm laterals 4 X 15
Overhead front raises 4 X 15
Single arm cable rear delts 4 X 15
Kettle bell low trap diagonal press 2 X 15

NaturalWonder83 · « **Reply #1261 on:** January 11, 2016, 05:13:26 AM »

Monday 530am

T spine pvc pipe
Glute rolling
Hamstring rolling on battlestar

Hip slingshot glute activation
Band good mornings with hip slingshot

Deadlifts 5 X 15 15 6 10 10
Pistol squats 4 X 8
Glute ham raises 5 X 6

Stuart McGill stiff body kettle bell swings 3 X 15
Wall quad stretch
Kettle bell adductor smashing

NaturalWonder83 · « **Reply #1262 on:** January 12, 2016, 05:32:14 AM »

Tuesday 6 am

T spine on rumble roller
Thoracic bridges

Low trap raises 2 X 6
T bar rows 6 X 12
1 arm dumbbell rows 5 X 12
Seated cable rows 5 X 10
Pull downs 4 X 12
Reverse crunches 3 X 15

1st rib mob
Forearm soft tissue
Bicep rolling using barbell

Donny · « **Reply #1263 on:** January 12, 2016, 05:43:33 AM »

Quote from: NaturalWonder83 on January 11, 2016, 05:13:26 AM

Monday 530am

T spine pvc pipe
Glute rolling
Hamstring rolling on battlestar

Hip slingshot glute activation
Band good mornings with hip slingshot

Deadlifts 5 X 15 15 6 10 10
Pistol squats 4 X 8
Glute ham raises 5 X 6

Stuart McGill stiff body kettle bell swings 3 X 15
Wall quad stretch
Kettle bell adductor smashing

Interesting workouts...

NaturalWonder83 · « **Reply #1264 on:** January 13, 2016, 06:34:59 AM »

Took krush it again but it dropped my blood sugar
I had to get a Lenny Larry cookie

T spine rumble roller
Glute rolling
Ham smashing on little battlestar

Hip slingshot glute activation, monster walks
Side lying clams
Adductor glute bridges

Pistol squats 4 X 10
Walking kettle bell deadlifts 4 sets of 20 steps
Seated calf 7 X 12
Semi sumo deads 4 X 12
Barbell bridges 4 X 15

Hallow rocks
Side plank with hip er

Hip stretches
Groin stretch

NaturalWonder83 · « **Reply #1265 on:** January 13, 2016, 06:43:06 AM »

My legs are shot
Those pistol squats have been killing my legs

I really like the semi sumo deads a lot
That style feels the best for me

NaturalWonder83 · « **Reply #1266 on:** January 14, 2016, 04:59:56 AM »

Great great workout today
I had a lot of carbs yesterday and felt like crap all day from my blood sugar dropping after the pre workout-my legs felt like a truck rolled over them after the leg workout
Woke up this morning and felt great though

T spine on rumble roller
Triceps smashing on little battlestar

Db hammer curls 4 X 12, 1 X 25
Close grip bench 5 X 12
Db curls 5 X 12
L extensions 4 X 8
Machine curls 3 X 12
1 arm rope push downs 3 X 20
100 rep 4 part wall curl

NaturalWonder83 · « **Reply #1267 on:** January 15, 2016, 04:51:55 AM »

Friday
5 am

T spine on double lax ball 45lb plate on chest
Glute rolling
Hamstring insertion smashing on little battlestar

Hip slingshot monster walks and glute activation

Pistol squats 4 X 10
Ball ham curls 4 X 10
Romanian deads 4 X 8
Glute ham raises 4 X 10
Seated calf 6 X 12
Leg lowering supine on foam roller 3 sets

Band hip stretch
Forearm soft tissue

NaturalWonder83 · « **Reply #1268 on:** January 16, 2016, 09:27:50 AM »

Sat 10 am

Gym was a madhouse...I wanted to OHP but all the racks were taken

So I did quick chest back-it was good

T spine on rumble roller
Tri smashing on little battlestar

Pull downs 5 X 15-8
Flat db press 5 X 12
T bar rows 5 X 10
Hammer strength incline press 4 X 8
Front levers 3x 3
Band pullaparts 5 X 10

NaturalWonder83 · « **Reply #1269 on:** January 18, 2016, 06:18:53 AM »

Monday

T spine on rumble roller

Db hammer curls 5 X 10
Tricep close grip lockouts 5 X 10-3
Db curls 5 X 10
Band push downs 4 X 10
Machine curls 4 X 12
Band pullaparts 5 X 10

Incredible pump!

NaturalWonder83 · « **Reply #1270 on:** January 19, 2016, 05:03:46 AM »

T spine rumble roller

Single leg ham curl machine 4 X 15
Pistol squats 4 X 12
Ball ham curls 4 X 8

Hip stretch

Wasn't able to fully work out this morning
Ended up talking with my training partner about stuff

NaturalWonder83 · « **Reply #1271 on:** January 20, 2016, 06:57:28 AM »

Horrible workout this am

I'll see how I feel tomorrow
If not better I'm taking few days off

Yamcha · « **Reply #1272 on:** January 20, 2016, 08:18:27 AM »

Quote from: NaturalWonder83 on January 20, 2016, 06:57:28 AM

Horrible workout this am

I'll see how I feel tomorrow
If not better I'm taking few days off

Mental or Physical Problem

Ever since my contest prep (October), I have lacked the motivation to do absolutely anything.
The gym seems like a chore now for the first time in my life.

NaturalWonder83 · « **Reply #1273 on:** January 20, 2016, 10:15:24 AM »

Quote from: Yamcha on January 20, 2016, 08:18:27 AM

Mental or Physical Problem

Ever since my contest prep (October), I have lacked the motivation to do absolutely anything.
The gym seems like a chore now for the first time in my life.

mental
I was looking forward to the workout
I tried a new pre workout that was stimulant free and I swear it made me not want to train
I sat in the gym for like 10 mins then went to McDonald's and got 3 egg white delights no butter no candadian bacon...then I went back to the gym and did my workout
I had ok focus but no real passion
I'm upping cals the rest of the day and I hope tomorrow will be better

NaturalWonder83 · « **Reply #1274 on:** January 21, 2016, 05:56:34 AM »

That stupid stim free pre workout screwed me yesterday
Fuck stim free pre workouts-tubs of utter shit that should rot in hell

Great workout today

Pvc pipe t spine

Band pullaparts and shoulder mobility

U bar pull downs superset standing rope pullovers 5 X 15-10 ss 5 X 15

Hammer strength row machine 5 X 10

Seated cable rows 5 X 10

Bench knee ups 4 X 30