Author Topic: Naturalwonder83 training Log  (Read 409367 times)

NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #1400 on: April 25, 2016, 12:45:19 PM »
Felt amazing this morning

Monday 630 am

Low back on little battlestar
Triceps on little battlestar
T spine on rumble roller
Pvc dislocations and circles

Flat single arm press superset band dislocations
5 X 10 ss 5 X 10

Incline single arm press superset wall slides 5 X 10 ss 5 X 15

Walking band pullaparts iso holds

Reverse crunches
Side planks

Supernova on chest mob
Barbell roll on biceps

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NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #1401 on: April 26, 2016, 03:28:51 PM »
Felt incredible this morning

Low back on little battlestar
T spine rumble roller
Glutes on supernova
Lax ball under foot
Hamstring insertion little battlestar

Ascending reps calf raises on steps

Lateral monster walks-very very long distance glutes were on fire body was shaking

Bulgarian split squats dumbbell trailing leg side 5 X 5

Seated calf 5 X 15

Seated hamstring curl using a heavy band as resistance hooked up in front 5 sets

Hip stretch on box
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NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #1402 on: April 27, 2016, 05:55:34 AM »
Wed 630 am
Decent workout

Low back little battlestar
Rumble roller neck and t spine
Pvc shoulder circles and dislocations

Wall slides 3 X 20

Roc-it 1 arm row machine 4 X 12
Underhand seated cable rows 4 X 10
1 arm low cable rows 5 X 12
Batwing rows and holds 5 sets

Dying bug with wall push 4 sets

Hamstring mobility
Wrist stretches
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NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #1403 on: April 28, 2016, 08:20:19 AM »
Thursday 630

Low back little battlestar
Triceps little battlestar
T spine rumble roller
Side lying t spine

Barbell curls
Hammer curls
Pushdowns
Overhead extensions
Machine curls
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NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #1404 on: April 30, 2016, 09:55:32 AM »
Friday 6 am

Low back little battlestar
T spine and neck on rumble roller
Lax ball under foot
Glute on supernova
Hip openers

Kettlebell tip toe calves farmers walks

Side lying clam 50 per hip

Kettlebell RDL

Bulgarian split squats dumbbell on trailing leg side 5 X 5

Hamstring curls on ball 5 X 8

Hallow rocks

Saturday 1030 am

Low back on little battlestar
T spine on Gemini with 45lb on chest
Lax ball on arm against wall

Seated cable rows 5 X 10 6th set was a bunch of Iso holds
Hammer strength single arm row machine 5 X 12
Savickas press 6 X 8
Cable external rotation side raise 5 X 12
Underhand pulldowns Iso holds each rep 6 X 8
Reverse pec deck 4 X 15
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NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #1405 on: May 01, 2016, 09:50:20 AM »
Diet has been diff this week
I've been skipping my first meal which used to be at 11 am-I'll have an apple or banana at 3, a protein cookie at 430 then dinner at 6. I got sick of eating lunch/breakfast and it's been nice to stop spending money on food at lunch
I usually will take just my pre workout and rich pianos pump powder pre workout, but today I added 1 scoop karbolic to my pre workout and the piano powder-holy crap! The pump was nuts and I swear it made the pre workout hit me harder and faster-will do arms tomorrow and I'm gonna do the karbolic again.

Sunday 1130 am

Low back and triceps on little battlestar
T spine on Gemini 45lb plate on chest

Hammer strength incline press 5 X 10
Single arm dumbbell floor press 5 X 10
Cable flies 4 X 15
Diagonal kettlebell low trap press 3 X 15
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Yamcha

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Re: Naturalwonder83 training Log
« Reply #1406 on: May 01, 2016, 02:13:49 PM »
Diet has been diff this week
I've been skipping my first meal which used to be at 11 am-I'll have an apple or banana at 3, a protein cookie at 430 then dinner at 6. I got sick of eating lunch/breakfast and it's been nice to stop spending money on food at lunch
I usually will take just my pre workout and rich pianos pump powder pre workout, but today I added 1 scoop karbolic to my pre workout and the piano powder-holy crap! The pump was nuts and I swear it made the pre workout hit me harder and faster-will do arms tomorrow and I'm gonna do the karbolic again.

Interesting. I may mess around with fasting after my cruise in 2 weeks.
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NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #1407 on: May 01, 2016, 03:05:04 PM »
Interesting. I may mess around with fasting after my cruise in 2 weeks.
i don't think fasting is miracle stuff-but it makes my life easier and makes calorie control easy

To be honest just having dinner at night is good enough for me

I get a bit hungry by 3ish and I'll have an apple and banana -fiber in the apple
Then a Larry Lenny cookie-more fiber and very tasty

Then big dinner



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NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #1408 on: May 02, 2016, 04:18:21 PM »
T spine on rumble roller

Db hammers superset db curls 8 X 12 ss 8 X 12
Overhead rope ext superset single arm rope pushdowns superset rope hammer 8 X 15 ss 8 X 15 ss 8 X 15

Machine tri ext 5 X 15
Barbell curls 5 X 12

Dumbbell grip holds
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DroppingPlates

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Re: Naturalwonder83 training Log
« Reply #1409 on: May 02, 2016, 04:36:34 PM »
6-6:30 am  :o I see you're really a morning person. I even hate it to workout in the afternoon.
I envy morning people.

NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #1410 on: May 02, 2016, 05:37:16 PM »
6-6:30 am  :o I see you're really a morning person. I even hate it to workout in the afternoon.
I envy morning people.
i love waking up to workout

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DroppingPlates

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Re: Naturalwonder83 training Log
« Reply #1411 on: May 03, 2016, 04:57:37 AM »
i love waking up to workout



Me too, after 4-5 solid meals

NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #1412 on: May 04, 2016, 06:20:08 PM »
Been doing just 1 meal a day at 6-and lately it's been vegetarian-I kinda lost my desire to eat meat-I feel better too
I'll have a banana and protein cookie at 4pm-and sometimes I'll do karbolic pre workout

Tuesday 530 am

Lax ball under foot
T spine on wall
Hip opener

Side lying clam 50 per hip

Cable pullthroughs 4 X 12

Single leg hamstring bridges 4 X 15

Bulgarian split squats dumbbell trailing leg side 5 X 8

Lying leg curls single leg down, 2 legs up 4 X 12

Hip stretch

Dying bug
Hallow rocks

Wednesday 630 am

Low back little battlestar
T spine rumble roller

Reverse pec deck superset band shoulder dislocations 2 X 30 ss 2 X 30

T bar rows 5 X 10

Seated rows 5 X 10 some iso hold jazz tossed in

Lat pulldowns u bar neutral grip 5 X 10 iso hold jazz tossed in

Band pullaparts iso hold walks

Hallow rocks

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NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #1413 on: May 05, 2016, 12:20:56 PM »
Thurs 530 am
Lax ball on arm on wall

Smith machine rows

Scaption raise

Cable external rotation side raise

Cable rear delts

Rear delt rows

Savickas press

Dumbbell front raises

Lat pulldowns depression holds

Band no money

Pulldowns abs

1 arm suitcase carries

Chest forearm shoulder IR mobility stretches
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NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #1414 on: May 07, 2016, 10:30:10 AM »
Fri 530 am

Lax ball on arm on wall

Machine preacher curls 5 X 12
Pushdowns 5 X 15
Rope hammers 4 X 15
Machine curls 4 X 20
Reverse curls 5 X 20
Hammer curls 4 X 12
Dumbbell overhead extension 4 X 20
Bench squeezes 4 X 40 secs
Dumbbell grip holds

Wall slides 3 X 15
Dying bug with wall push 4 sets

Forearm stretches
T spine on Gemini 45lb on chest
Pvc shoulder jazz


Saturday 9 am

Low back little battlestar
T spine rumble roller
Glutes on supernova
Lax ball under foot
Hip opener

Hip slingshot lateral walks
Cook hip lift 3 X 12
Cable pullthroughs 4 X 12
Single leg leg press 3 X 25
Single leg weighted hamstring extension bridges 4 X 12

Hallow rocks
Frozen v sits
Core rolling and core seal rocking
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NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #1415 on: May 09, 2016, 07:47:44 AM »
Monday 630 am

Tricep little battlestar
Rumble roller t spine

Single arm db flat press superset band dislocations 5 X 10 ss 5 X 10

Hammer strength incline press superset band pullaparts 5 X 10 ss 5 X 10

Angled kettlebell low trap press 2 X 12

Core rocking and hallow rocks
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NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #1416 on: May 10, 2016, 06:12:09 AM »
Ribs mobilization with lax ball

Tuesday 530 am
Seated row neutral grip 5 X 12, 6th set was heavy weight held in stretch for 20 secs followed by 12 reps at moderate weight

T bar rows 5 X 10

Crazy pulldown machine 4 X 12, 5th set was pausing every rep for 4 secs for 8 reps

Band pullaparts X 50

Band shoulder mob with voodoo band
Supernova on chest
T spine rumble roller
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NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #1417 on: May 11, 2016, 08:43:54 AM »
Lax ball on arm on wall

Pushdowns superset reverse cable curls
5 X 20 ss 5x 20

Rope hammers superset cable cross body single pushdowns 5 X 15 ss 5 X 20

Db curls superset db hammers 5 X 12 ss 5 X 12

Overhead rope extensions superset machine dips 5 X 15 ss 5 X 20

Band pullaparts X 30

Core rocking and hallow rocks



Rumble roller t spine
Hamstring smash on supernova

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NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #1418 on: May 12, 2016, 06:08:55 AM »
Thursday 6 am

Low back little battlestar
T spine rumble roller
Croquet ball under foot
Hip opener on wall
Ankle mobility band

Slingshot lateral walks

Side lying clam X 50 per hip

Cable pullthroughs 5 X 12

Smith machine lunges superset close stance smith squats 4 X 15 ss 4 X 15

Hanging knee raises 4 X 12

TRX ham curls 4 X 10
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NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #1419 on: May 13, 2016, 06:02:16 AM »
Friday 530

Lax ball on wall on arm and shoulder

Reverse pec deck 3 X 30

Diagonal reverse cable flies 3 X 15

Mts incline press machine 4 X 12, 1 X 20

Cable external rotation raises 7 X 10

Single arm face pulls 4 X 15

Single arm db press standing superset band dislocations 6 X 8 ss 6 X 10

Buffalo bar bench press very slow and paused superset band pullaparts and pullaparts holds 5 X 6 ss 5 X

Ankle mobility with bands
Kettlebell transfers single leg
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NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #1420 on: May 17, 2016, 08:18:01 AM »
Monday 6 am

T spine rumble roller
Croquet ball under foot

Banded ankle mobility

Single leg kettlebell swap

Plate squats 3 X 12

Smith machine lunges 4 X 20 per leg

Hanging knee raises 4 X 12

Band hamstring stomps 3 X 25

Single leg weighted hamstring bridges 4 X 10 per leg

Tuesday
6 am

Rumble roller t spine

Single leg kettlebell swaps

Reverse pec deck superset band dislocations 4 X 20 ss 4 X 20

Pulldowns superset seated rows 6 X 10 ss 6 X 10

Kneeling 1 arm pulldowns 4 X 12

T bar rows 5 X 12

Smith machine rows 4 X 12

Core rocking
Hallow rocks
Frozen v sits
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d0nny2600

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Re: Naturalwonder83 training Log
« Reply #1421 on: May 17, 2016, 08:49:25 AM »
Been doing just 1 meal a day at 6-and lately it's been vegetarian-I kinda lost my desire to eat meat-I feel better too
I'll have a banana and protein cookie at 4pm-and sometimes I'll do karbolic pre workout

What are you eating for your main meal?

NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #1422 on: May 17, 2016, 09:07:11 AM »
What are you eating for your main meal?
last night I had a big bowl of rice and beans and advocadoe

What I've been doing is eating more on weekends and then very light throughout week
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d0nny2600

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Re: Naturalwonder83 training Log
« Reply #1423 on: May 17, 2016, 09:11:27 AM »
last night I had a big bowl of rice and beans and advocadoe

What I've been doing is eating more on weekends and then very light throughout week
Interesting. Any idea what kind of calories you eat during the week?

NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #1424 on: May 17, 2016, 11:41:20 AM »
Interesting. Any idea what kind of calories you eat during the week?
probably close to 1000
It's just due to me not getting hungry and I'm so sick of spending money and having to think about what to have
I just don't give a crap about protein macros anymore
Past few weeks I hardly eat any protein, I've had chicken once a week, and I haven't lost anything-energy is fine strength is fine
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