Author Topic: Naturalwonder83 training Log (Read 410492 times)

NaturalWonder83 · « **Reply #1375 on:** March 31, 2016, 04:39:00 PM »

Wed 6 am

T spine on barbell
Lats smash on barbell

Stiff arm lat pushdowns 6 X 15

1 arm db rows 5 X 12

Standing underhand cable rows 4 X 12

Farmers walks

Neck bridging

Lat stretches

Thursday
530 am

Low trap raise in deep squat 3 X 6-6 sec hold each rep

Serratus wall slides

1 arm standing db press 4 X 15

Cable laterals 6 X 12

Reverse pec deck 4 X 15
Band pullaparts 5 X 20

Hallow rocks

T spine on Gemini 45lbs on chest
Supernova on chest blue angel
Band chest opener

Band lateral opener
Barbell int rotation mob

Forearm soft tissue and voodoo bands

Cab

NaturalWonder83 · « **Reply #1376 on:** April 01, 2016, 07:49:13 AM »

Friday

T spine rumble roll
Lumbar locked t spine rotation

Hip opener

Leg swings

Ascending rep calves on stairwell up to 10 steps-nice and slow

Bulgarian split squats

Cable pullthroughs

Band hamstring stomps

NaturalWonder83 · « **Reply #1377 on:** April 02, 2016, 10:36:12 AM »

Rumble roller t spine
Lumbar locked t spine rotation

1 arm db rows
T bar rows
Seated cable rows
Pulldowns neutral grip
Stiff arm pushdowns
Low trap raises

NaturalWonder83 · « **Reply #1378 on:** April 03, 2016, 02:25:38 PM »

Great workout
Arms were quivering during and after

T spine on rumble roller

Wall slides 3 X 20

Lunatic bar pushdowns superset lunatic bar sprinter extensions 5 X 12 ss 5 X 12

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

Cable drag curl 4 X 15

NaturalWonder83 · « **Reply #1379 on:** April 04, 2016, 11:44:54 AM »

Monday 630 am

Great workout
Triceps really feel alive today

T spine on Gemini 45lbs on chest
Pvc shoulder mobility

Serratus wall slides

Low incline single arm press

Single arm db floor press

Lee Boyce chest flies

Voodoo wrap shoulder barbell internal rotation smash
Supernova on chest blue angel
Band chest stretch free fall

NaturalWonder83 · « **Reply #1380 on:** April 06, 2016, 10:07:32 AM »

Tuesday 630 am

T spine on Gemini 45lbs on chest
Glute roll on supernova
Hip opener

Stair calves 1step- 1 raise 2step -2 raise etc

Romanian deads 4 X 10

Bulgarian split squats 4 X 10

Ball ham curls 5 X 8

Wednesday 630 am
T spine rumble roller

Wall slides 3 X 15

1 arm dumbbell rows 5 X 12

Seated calf 4 X 15

T bar rows 4 X 12

Hammer chins with foam roller between legs 4 sets of 6

Hallow rocks
Side planks

Voodoo band on shoulder-pvc dislocations, barbell internal rotation smash

NaturalWonder83 · « **Reply #1381 on:** April 07, 2016, 05:45:11 AM »

Thursday 6 am

T spine on rumble roller
Tricep smash on little battlestar
Serratus wall slide 3 X 8
Single arm standing db press 5 X 15

Db laterals 5 X 12

Cable laterals 5 X 15

Single arm face pulls 5 X 15

Hallow rocks

Side plank with hip abduction

Voodoo band on shoulder pvc dislocations and barbell internal rotation smash

Supernova on chest and post delt

NaturalWonder83 · « **Reply #1382 on:** April 09, 2016, 08:45:44 AM »

Friday 7 am

T spine rumble roller
Lumbar locked t spine rotations

Wall slides 3 X 25

Tbar rows 5 X 12

1 arm db rows 4 X 10

Neutral pulldowns 5 X 12

Standing underhand cable rows 5 X 12

Supernova on chest

Saturday 10 am

T spine on Gemini 45lbs on chest
Triceps on battlestar

Pushdowns superset overhead cable extensions 5 X 15 ss 5 X 15

Db hammers superset db curls 5 X 8 ss 5 X 8

Mike O Hearn tricep L extensions 4 X 12

Hammer chins-bunch of sets and reps and holds and slow negatives

Spinx push-ups for triceps 5 X 12

Hallow rocks
Frozen v sits

Supernova on chest

NaturalWonder83 · « **Reply #1383 on:** April 10, 2016, 03:48:02 PM »

Sunday 730 am

Flat db press single arm 4 X 10, 1 X 20

Incline mts press 4 X 12-I really like how the mts machine feels

Lee Boyce cable flies 4 X 15

Batwing rhomboid rows 5 X 5 (5 second squeeze hold each rep)

NaturalWonder83 · « **Reply #1384 on:** April 11, 2016, 09:28:57 AM »

Neutral pulldowns 4 X 12

Standing underhand cable rows 4 X 12

Chest supported db rows 5 X 12

Cable j pulls 5 X 15

Single arm face pulls 4 X 15

Bent over kettlebell rows 5 X 12

Wall slides 2 X 20

Supernova on chest and post capsule
Band super front rack mob

NaturalWonder83 · « **Reply #1385 on:** April 12, 2016, 10:03:02 AM »

T spine rumble roller
Glutes on supernova
Hip opener

RDL 5 X 10

Pistol squats 3 X 6 8 15

Cable ham glute extensions 4 X 15

Side planks

Straight leg glute bridging single leg

NaturalWonder83 · « **Reply #1386 on:** April 13, 2016, 10:57:51 AM »

Wed 630 am

T spine rumble roller
Triceps smash on barbell
Pvc dislocations

Dumbbell scaption raise 3 X 12

Wall slides 3 X 15

Single arm db press 5 X 10

Cable lateral raises 5 X 10

Single arm face pulls 4 X 12

Voodoo band on shoulder barbell internal rotation smash

NaturalWonder83 · « **Reply #1387 on:** April 15, 2016, 04:53:00 AM »

Thursday 630 am

T spine on Gemini 45lb on chest
Lumbar locked t spine rotation
Pvc dislocations

Neutral pulldowns 5 X 12
1 arm db rows 5 X 8
Tbar rows 5 X 10
Standing cable rows 5 X 15

---------

Friday 530 am
Really happy with today-amazing pump
Tricep smash on steel piping
Machine tri extensions 5 X 15

Db hammer superset db curls 4 X 10 ss 4 X 10...5th set was 20 hammer superset 15 curls

Double handle neutral pushdowns 5 X 12

Machine curls 5 X 12-15

Overhead rope extensions 5 X 15

Guilitine cable curls 5 X 15

Forearm bench squeezes 4 X 30 secs
Heavy seated db holds 4 X 20 secs
Forearm bench squeezes wide grip 4 X 30 secs

Dying bug

Wall slides

Chest smash stretch with med ball

DroppingPlates · « **Reply #1388 on:** April 15, 2016, 05:14:29 AM »

I love the creativity of your workout plans, though I see so many exercise names that I need to Google for a better understanding

Keep up the good work!

NaturalWonder83 · « **Reply #1389 on:** April 15, 2016, 06:35:23 AM »

Quote from: DroppingPlates on April 15, 2016, 05:14:29 AM

I love the creativity of your workout plans, though I see so many exercise names that I need to Google for a better understanding
Keep up the good work!

thx
It was my first time trying the bench squeezes-they were amazing-my forearms pumped up so much-I can see it really improving grip strength

The guiltine curls were awesome too-they felt incredible

NaturalWonder83 · « **Reply #1390 on:** April 16, 2016, 06:59:29 PM »

Sat 1030 am

Amazing workout today

The bench squeezes have already improved my grip

Rumble roller t spine
Lax ball post capsule mob

Single arm face pulls

Neutral pulldowns

Dumbbell rows

Seated cable row

Side planks

NaturalWonder83 · « **Reply #1391 on:** April 17, 2016, 03:09:22 PM »

Sunday 11 am

Rumble roller t spine

Glute rolling on supernova

Lax ball under foot

Hip opener

Lying leg curl machine 6 sets-lots of single leg slow negatives, Iso holds, Vince Gironda style reps,and slow controlled reps

RDL -slow controlled, hard hip glute drive, pausing at bottom of each-5 sets or so, felt out of this world

Cable pullthroughs 5 sets very slow and then explosive glute squeeze

Hanging knee raises 4 sets no low back nonsense
Was in a trance during these

NaturalWonder83 · « **Reply #1392 on:** April 18, 2016, 09:43:09 AM »

Monday 630 am

T spine rumble roller
Tricep smash on barbell

Wall slides 3 X 25

Low incline single dumbbell press 5 X 10

Seated cable press 5 X 12

Hammer strength incline press 5 X 15

Cable flies 4 X 15

Hanging knee raises 4 sets

Donny · « **Reply #1393 on:** April 18, 2016, 09:46:14 AM »

Quote from: NaturalWonder83 on April 18, 2016, 09:43:09 AM

Monday 630 am

T spine rumble roller
Tricep smash on barbell

Wall slides 3 X 25

Low incline single dumbbell press 5 X 10

Seated cable press 5 X 12

Hammer strength incline press 5 X 15

Cable flies 4 X 15

Hanging knee raises 4 sets

Hanging knee raises i like too.. from a Bar?

NaturalWonder83 · « **Reply #1394 on:** April 18, 2016, 09:50:13 AM »

Quote from: Donny on April 18, 2016, 09:46:14 AM

Hanging knee raises i like too.. from a Bar?

yeah
I like them better than the elbow supported version

Donny · « **Reply #1395 on:** April 18, 2016, 09:54:48 AM »

Quote from: NaturalWonder83 on April 18, 2016, 09:50:13 AM

yeah
I like them better than the elbow supported version

A great forgotten exercise, yes definitely harder as long as there is no swinging.

NaturalWonder83 · « **Reply #1396 on:** April 19, 2016, 04:34:13 PM »

Shoulder stretches

T spine mobility

Neutral pulldowns

Single arm low cable rows

Seated cable rows

1 arm dumbbell rows

J pulls

Chest mob supernova
Rumble roller t spine
Lat mob

NaturalWonder83 · « **Reply #1397 on:** April 20, 2016, 05:31:03 PM »

Wed 630 am

T spine rumble roller
Supernova on glutes
Lax ball bottom foot
Hamstring smash battlestar
Hip opener
Hip IR mob

Ascending rep calves on stairs 1st step 1 raise 2nd step 2 raises etc etc

Lying leg curl machine

Cable pullthroughs-raised the cable about 2 slots-what a difference-the stretch on the hams glutes was amazing

Bulgarian split squats dumbbell on trailing leg side - last set was Isi hold at bottom

Hanging knee raises

Single leg ham curls on ball

Stir the pot

NaturalWonder83 · « **Reply #1398 on:** April 21, 2016, 10:59:48 AM »

Wed 530 am

Tricep lax ball on wall

Db hammers 4 X 15
Double handle pushdowns 4 X 20
Cable guiltine curls 5 X 20
Machine tri extensions 4 X 15
Machine curls 4 X 15
Mike o Hearn tricep extensions 4 X 10
Hanging knee raises
Rkc plank

Bench squeezes

Dumbbell end holds

Supernova on chest
Neck work
Band lat tri opener

NaturalWonder83 · « **Reply #1399 on:** April 23, 2016, 11:21:10 AM »

Friday 530 am

Tricep smash on steel pipe
Shoulder ir mob

Plate circles

Scaption raise

Cable side raises

Single arm db shoulder press

Machine rear delts

Smith machine stretch rows

Batwings

Low trap raises prone on bench

Lax ball on post capsule

Sat 1030 am

Low back on little battlestar
Tricep smash on little battlestar
T spine on Gemini 45lbs on chest

Single arm face pulls
Seated cable rows
Hammer strength rows
U bar pulldowns
Band pullaparts