Naturalwonder83 training Log

[NaturalWonder83]

Friday 530 am

Tricep smash on steel railing
Lax ball on arm against wall

Rope push downs 4 X 12, 1 X 10/8
Rope hammer curls 4 X 12, 1 X 20 sec squeeze, then 12 reps
Machine tri extensions 4 X 15
Machine curl 4 X 12, last set was 12 reps then 20 pulses at contracted position
Rkc plank 3 sets

Forearm soft tissue
Calf smashing
Adductor rolling with barbell
Neck work

[NaturalWonder83]

Sat 830 am

T spine on rumble roller
Neck work
Tricep smashing little battlestar

Face pulls 5 X 15

Band pullaparts

Standing db press 5 X 8-10

Strict db laterals 5 X 12

Overhead plate raises from top on bench 3 X 12 15 20

Band pullaparts

[NaturalWonder83]

Sunday 630 am
Tried stimaholic pre workout for the first time-Apple pie flavor-tasted pretty good-like a refreshing light Apple pie-never had a flavor like this before

Amazing powerful stuff-kicked in fast, no crash, brought out vascularity, great focus, strong energy

T spine on large battlestar

Hammer strength row machine 5 X 15-8
Dead stop db rows 5 X 8
Standing underhand cable rows 5 X 10
Stiff arm lat pushdowns 5 X 15
Wide stance palof presses

[NaturalWonder83]

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

Hamstring band stomps 3 X 12

Seated calf superset Romanian deads(toes on 5lb plate)-6 X 15 ss 6 X 15

Cybex leg press 6 X 40

Lying leg curl machine-2 legs up, single leg down) 5 X 16

Ball hamstring curls 4 X 10

Straight leg side lying hip abduction 30 per side

Hip stretch on box
Ham smash little battlestar

[DroppingPlates]

Calf smash little battlestar

Ham smash little battlestar

Interesting device, I assume it's more convenient than hitting those areas with a foam roller?

[NaturalWonder83]

Interesting device, I assume it's more convenient than hitting those areas with a foam roller?

thats them
I've got both and love them
They allow u to get deep in the muscle and really smash and dig the tight areas

[NaturalWonder83]

Tuesday 630 am

T spine rumble roller
Little battlestar low back and triceps

Db hammer curls 5 X 12
Db spider curls prone on incline bench 5 X 15
Close grip lockouts 5 X 8-6
Machine tri ext 4 X 15
Cable single arm curls superset band pushdowns 4 X 12 ss
4 part wall curl 100 rep
Body weight tri ext on bench 3 X 6

[NaturalWonder83]

T spine rumble roller
Calf smash little battlestar
Croquet ball under foot

Supine straight leg plank holds 3 sets

Side lying clams 2 X 40

Kneeling calf burners 3 sets

Top toe farmers walk calf walks 3 sets

Walking kettlebell deadlifts 8 sets

Wide stance low sled pushes

Natural glute ham raises 4 sets

[NaturalWonder83]

T spine double lax ball 45lb plate on chest
Tri smash little battlestar
Pvc shoulder mob

Db strict laterals 7 X 15

Db 1 arm press 6 X 10

Single arm shrugs 4 X 20, 2 X 20(both arms)

Face pulls 5 X 20

Overhead plate raise from preacher bench pad 2 X 25

Band lateral opener
Band internal rotation

[NaturalWonder83]

Friday
630 am

T spine rumble roller
Tricep smash little battlestar

U bar pulldowns 5 X 10
Deadstop db rows 4 X 10
Seated calf 4 X 20
Seated rows 5 X 12
Rack deads 5 X 8-5
Standing cable rows underhand 4 X 20

[NaturalWonder83]

Sat 10 am

T spine rumble roller
Ballistic t spine rotation
Lax ball on arm and shoulder against wall

Wall slides 3 X 15

Incline db press 3 X 10, single arm incline 3 X 10

Flat db press 5 X 10 superset band pullaparts

Db shrugs 4 X 15

Machine fly 4 X 15

Ab wheel roll outs 3 X 12

Band shoulder dislocations

[NaturalWonder83]

Sunday 10 am

Db curl ss db hammer 5 X 6 ss 5 X 6
Band pushdowns 4 X 15
Supine L extensions 3 X 15
Cgbp 4 X 10
Machine preacher curls 3 X 20

[njflex]

LOT OF STRETCHING/FOAM ROLLING/WARMUPS,YOU HAVE INJURIES OR ALL PRE-EMPTIVE STUFF TO NOT GET INJURED.

[NaturalWonder83]

LOT OF STRETCHING/FOAM ROLLING/WARMUPS,YOU HAVE INJURIES OR ALL PRE-EMPTIVE STUFF TO NOT GET INJURED.

pre emptive and I find it fun and move better after. I have no aches or pains

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

Tip toe farmers walk calf walk

Bulgarian split squats 4 X 10, 1 X 30

Lying leg curl machine 4 X 12(2 up, 1 leg down)

Stability ball leg curls 3 X 8

Explosive single leg bridges 3 X 8

Hip stretch on box

[Yamcha]

Saw someone on Instagram that said these were really good.
Soft texture and good taste. Not sure what the macros are, but I'd like to try one.
I think GNC carries them

Have you tried them?

EDIT: Found the Macros:

Nutrition Facts  
Serving Size 1 bar
Servings Per Container 12

Amount Per Serving

% DV

Calories 180.00  
Calories from Fat 45.00  
Total Fat 5.00 g 8%
Saturated Fat 2.00 g 10%
Trans Fat 0.00 g  
Polyunsaturated Fat 1.00 g 5%
Monounsaturated Fat 2.00 g 10%
Cholesterol 10.00 mg 3%
Dietary Fiber 15.00 g 60%
Sugar Alcohol 5.00 g  
Sodium 250.00 mg 10%
Potassium 50.00 mg 1%
Total Carb. 24.00 g 8%
Sugars 2.00 g  
Protein 20.00 g 40%

** Daily Value (DV) not established
† Percent Daily Values are based on a 2000 calorie diet.
 Your daily values may be higher or lower depending on
 your calorie needs:

[NaturalWonder83]

I've tried his cookie dough one
Very very soft and chewy tasted pretty good
Those look good

[njflex]

great thread both guys input on food/supps ,,I will try some of your suggestions gene/yam

[DroppingPlates]

great thread both guys input on food/supps ,,I will try some of your suggestions gene/yam

Both deserve a loyal sponsor

[NaturalWonder83]

Thanks dp and nf

Wed 630 am

Rumble roller t spine

Seated rows 6 X 10
Pulldowns 5 X 10
Hammer strength rows 4 X 10
T bar rows 4 X 10
Cable lawnmower shrugs 5 X 20
Standing underhand cable rows 5 X 15
Stiff arm lat pushdowns 5 X 15
Hallow rocks
Band shoulder mob

[NaturalWonder83]

T spine rumble roller
Glute on supernova ball
Lax ball under foot

Side lying clam 2 X 30
Straight leg cable hip extension 3 X 20
Cable pullthroughs 5 X 12
Walking deadlifts
Stir the pot

[Yamcha]

Both deserve a loyal sponsor

I do have a loyal sponsor. 

[NaturalWonder83]

Went to an incredible chiro today

Friday 6am

T spine rumble roller
Tricep smash little star

Db curls ss db hammer 5 X 10 ss 5 X 10

Single arm neutral pushdowns 5 X 15

Seated barbell curls 5 X 12

Overhead db ext 5 X 12

Db bicep rows 3 X 20

[DroppingPlates]

I do have a loyal sponsor. 

Does he likes schmoe-squats?

[NaturalWonder83]

Saturday 8 am

T spine double lax ball 45 lb plate on chest

Standing db press

Hammer strength incline press

Chest flies

Cable laterals

Face pulls

[NaturalWonder83]

Sunday 7 am

Seated cable rows 5 X 12
1 arm dumbbell rows 4 X 12
T bar rows 4 X 12
Lat pulldowns 5 X 12

Sternum chins

Ab wheel
--------

Monday 6 am

T spine double lax 45lb plate on chest
Glute roll on supernova
Lax ball under foot

Hip slingshot monster walks
Supine plank leg lifts

Tip toe calf farmers walks

Straight leg cable hip extensions 5 X 20
Cable pullthroughs 5 X 15
Single leg hamstring bridge weighted 4 X 10

Side plank hip drops