Author Topic: Naturalwonder83 training Log (Read 410485 times)

NaturalWonder83 · « **Reply #1300 on:** February 06, 2016, 05:05:30 AM »

T spine on double lax ball 45lb plate on chest
Tricep smashing on barbell

Unsupported dumbbell rows 5 X 15
Hammer strength high rows 5 X 12
Standing rope pullovers superset hammer grip chins 5 X 20 ss 5 X 8
Face pulls superset seated row 4 X 15 ss 4 X 10. 5th set of seated row was holding the stretched position with full stack for 15 seconds, then a moderate weight for 12 reps

NaturalWonder83 · « **Reply #1301 on:** February 08, 2016, 07:03:49 AM »

Lax ball on arm against wall

Machine curls 4 X 20
Rope push downs 4 X 15
Db hammers superset db curls 4 X 10 ss 4 X 10
Machine tri ext 4 X 15
Close grip bench 4 X 10
Farmers walk tip toe calf walk

Forearm soft tissue
Rumble roller t spine
Post capsule lax ball

Yamcha · « **Reply #1302 on:** February 09, 2016, 04:05:52 AM »

Quote from: NaturalWonder83 on February 08, 2016, 07:03:49 AM

Lax ball on arm against wall

Machine curls 4 X 20
Rope push downs 4 X 15
Db hammers superset db curls 4 X 10 ss 4 X 10
Machine tri ext 4 X 15
Close grip bench 4 X 10
Farmers walk tip toe calf walk

Forearm soft tissue
Rumble roller t spine
Post capsule lax ball

will have to try those on tip toes.

NaturalWonder83 · « **Reply #1303 on:** February 09, 2016, 08:10:21 AM »

Quote from: Yamcha on February 09, 2016, 04:05:52 AM

will have to try those on tip toes.

i used kettlebells -they really get my calves better than any machine

Tuesday 6 am

T spine rumble roller
Pvc shoulder warmup

Straight arm side raises 7 X 20
Standing 1 arm db press 7 X 8
Supine rear delt pull downs 4 X 15
Overhead plate raise from top of bench 4 X 15
Reverse crunch
Frozen v sit
Hallow rocks

Forearm soft tissue
Lax ball post capsule

NaturalWonder83 · « **Reply #1304 on:** February 10, 2016, 06:42:13 AM »

Rumble roller t spine

U bar pull downs superset incline db press 6 X 12 ss 6 X 8
Swiss bar bench press superset single arm land mine rows 6 X 10 ss 6 X 12
T bar rows superset weighted push-ups 5 X 12 ss 5 X 12
Kettlebells single arm suitcase carry 5 sets

Forearm soft tissue
Chest stretch

NaturalWonder83 · « **Reply #1305 on:** February 11, 2016, 05:40:34 AM »

Thursday 6 am
T spine on rumble roller

Side lying clams 3 X 20
Hip slingshot monster walks

Trap bar deads 4 X 12 superset band ankle mobility
Pistol squats 3 X 10
Lying leg curl machine 5 X 15

Hip stretches

Going to do a heavier leg day tomorrow

NaturalWonder83 · « **Reply #1306 on:** February 12, 2016, 06:08:14 AM »

Friday 6 am

T spine on pvc pipe
Glute rolling

Straight leg glute bridge on roller 3 X 5
Curtsy squats 50

Farmers walk tip toe calf walk
Cybex leg press 5 X 50
Seated calf superset single leg dumbbell deadlift 5 X 15 ss 5 X 8
Reverse crunches
Side planks

Yamcha · « **Reply #1307 on:** February 12, 2016, 09:13:02 AM »

This will be released soon!

NaturalWonder83 · « **Reply #1308 on:** February 12, 2016, 09:33:23 AM »

Quote from: Yamcha on February 12, 2016, 09:13:02 AM

This will be released soon!

thats looks interesting
I want to try the vanilla cake one u showed in the ice cream thread

NaturalWonder83 · « **Reply #1309 on:** February 13, 2016, 07:08:27 AM »

Sat 830 am

Hammer strength pull downs 4 X 12 1 X 20
Seated rows 4 X 12, 2 X full stack hold stretch for 15 seconds, then moderate weight X 15
1 arm dumbbell rows 4 X 12
Standing rope pullovers 4 X 15

NaturalWonder83 · « **Reply #1310 on:** February 14, 2016, 11:36:57 AM »

Incredible pump fueled by big dinner last night at the walrus and carpenter in Fairfield...best meal I ever had in my life.

Push downs 5 X 15(15 sec rest in between sets)

Db hammers superset db curls 5 X 10 ss 5 X 10

Close grip bench 4 X 15

1 arm cable curls superset spinx push-ups 4 X 12 ss 4 X 15

Hanging knee raises 4 X 12

NaturalWonder83 · « **Reply #1311 on:** February 15, 2016, 04:11:04 PM »

Monday 6 am

T spine on rumble roller
Calf smash on little battlestar
Hamstring smash little battlestar
Hip opener on box
Band ankle mobility

Bulgarian split squats 4 X 15 burn baby burn
Single leg deads 4 X 8
Hanging knee raises 3 X 12
Single leg hip thrusts 4 X 6

Barbell rolling on adductors
Voodoo band above knees knee mob

NaturalWonder83 · « **Reply #1312 on:** February 16, 2016, 04:19:59 AM »

Tuesday

Flat db press 4 X 12

Hammer strength incline 4 X 12

Cable crossovers 4 X 15

CT_Muscle · « **Reply #1313 on:** February 17, 2016, 07:50:33 AM »

Quote from: NaturalWonder83 on February 14, 2016, 11:36:57 AM

Incredible pump fueled by big dinner last night at the walrus and carpenter in Fairfield...best meal I ever had in my life.

Push downs 5 X 15(15 sec rest in between sets)

Db hammers superset db curls 5 X 10 ss 5 X 10

Close grip bench 4 X 15

1 arm cable curls superset spinx push-ups 4 X 12 ss 4 X 15

Hanging knee raises 4 X 12

Hey Gene! What did you have at Walrus and Carpenter? Check out Tru North if you havent already its just down the street from walrus

NaturalWonder83 · « **Reply #1314 on:** February 17, 2016, 09:11:03 AM »

Quote from: CT_Muscle on February 17, 2016, 07:50:33 AM

Hey Gene! What did you have at Walrus and Carpenter? Check out Tru North if you havent already its just down the street from walrus

i had the brisket sandwich kale Caesar salad and banana creme pie!

Will check your place out!!

T spine rumble roller
Calf smash little battlestar
Band ankle mobility

Band hamstring stomps 4 X 15
Good mornings 6 X 6
Barbell hip thrusts 5 X 15
Seated calf 4 X 15
Lying leg curl machine-2 legs up, 1 leg down-5 X 12, 1 X 15

NaturalWonder83 · « **Reply #1315 on:** February 18, 2016, 05:13:33 AM »

Low trap raises

Neutral pull downs

Standing rope pullovers

1 arm dumbbell rows

Dying bug

T spine pvc pipe
Calf mob
Adductor mob

NaturalWonder83 · « **Reply #1316 on:** February 18, 2016, 04:27:22 PM »

Thursday night
Back part 2

This felt amazing
I wasn't happy with this am so I redid it after work
Done in 30 mins

Seated rows 4 X 10, 5th set was stack hold stretch for 20 secs, then moderate weight for 10
Hammer strength iso row 4 X 10
Standing rope pullovers 4 X 15
Standing 2 arm cable rows 5 X 8
Pallof press

CT_Muscle · « **Reply #1317 on:** February 19, 2016, 11:02:59 AM »

Quote from: NaturalWonder83 on February 18, 2016, 04:27:22 PM

Thursday night
Back part 2

This felt amazing
I wasn't happy with this am so I redid it after work
Done in 30 mins

Seated rows 4 X 10, 5th set was stack hold stretch for 20 secs, then moderate weight for 10
Hammer strength iso row 4 X 10
Standing rope pullovers 4 X 15
Standing 2 arm cable rows 5 X 8
Pallof press

where did you do this workout?

NaturalWonder83 · « **Reply #1318 on:** February 19, 2016, 11:18:17 AM »

Quote from: CT_Muscle on February 19, 2016, 11:02:59 AM

where did you do this workout?

greenwich-I wanted to go to Fairfield but traffic looked horrible as usual

Friday 6 am

T spine rumble roller
Tricep smash little battlestar

Band push downs X 30
Rope push downs 5 X 15
Db hammer ss db curl 5 X 10 ss 5 X 10
Close grip bench lockouts 5 X 10
Machine tri ext 4 X 12
Machine preacher curl 4 X 12
Hanging knee raises

Barbell roll on adductor
Double barbell adductor stretch
Super frog band plate mob

NaturalWonder83 · « **Reply #1319 on:** February 20, 2016, 07:39:01 AM »

Sat 830 am
T spine rumble roller
Neck work

Face pulls 6 X 15
Land mine press 5 X 12
Cable side raises 4 X 10

Hanging knee raises 4 X 10

NaturalWonder83 · « **Reply #1320 on:** February 21, 2016, 10:36:22 AM »

Sunday 10 am

T spine and lats rumble roller

Hammer strength Lat pull downs 5 X 12
Standing rope pullovers 5 X 15
T bar rows 5 X 8
1 arm db rows 5 X 15

NaturalWonder83 · « **Reply #1321 on:** February 22, 2016, 05:44:42 AM »

T spine on pvc pipe
Calf smash little battlestar
Foot smash little battlestar
Hip opener

Bulgarian split squats 5 X 15-quads were so pumped after this I couldn't walk-they were quivering
Lying leg curl machine-2 up, 1 leg down 5 X 12, 6th set both legs for 15
Side lying clam 30 per hip
Glute hypers 4 X 10

Hamstring stretches pnf

NaturalWonder83 · « **Reply #1322 on:** February 23, 2016, 09:39:10 AM »

Tuesday 7 am

T spine pvc pipe
Tricep smash on barbell
Lat release on rumble roller

Bench knee ups 3 X 20
Reverse pec deck single arm 5 X 15
Flat dumbbell press 5 X 10
Hammer strength incline press single arm 5 X 12
Pec deck 4 X 15
Face pulls 4 X 20

NaturalWonder83 · « **Reply #1323 on:** February 24, 2016, 08:36:47 AM »

Wednesday 530 am

Neutral grip pull downs 4 X 12
1 arm low cable rows 4 X 12
Seated cable rows underhand grip 4 X 12, 5th set was holding stack for 10 secs in stretched, then moderate weight for 12
Stiff arm push downs superset standing high rows with same bar 5 X 15 ss 5 X 15
Plate rows 4 X 12

Hallow rocks
Leg lowering

Hamstring mob and soft tissue

NaturalWonder83 · « **Reply #1324 on:** February 25, 2016, 08:38:19 AM »

Thursday 630 am

T spine rumble roller
Lax ball under foot
Calf smash on little battlestar

Cable pullthroughs 5 X 12
Band hamstring stomps 3 X 10
Romanian deads 5 X 8
Barbell hip thrusts 5 X 15

Hip stretch on box