Author Topic: Naturalwonder83 training Log (Read 410487 times)

NaturalWonder83 · « **Reply #1425 on:** May 19, 2016, 06:14:04 PM »

Wed 6 am

T spine on Gemini 45lbs on chest
Lax ball under foot
Supernova on glutes
Hip opener
Ankle mobility with band

Cook hip lift 3 X 10

Cable pullthroughs 8 X 12

Sweeping Romanian deadlifts 8 X 10

Hanging knee raises 4 X 12

Barbell rollouts

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Thursday 6 am

T spine on rumble roller
Triceps on little battle star

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

Hammer strength incline press single arm 5 X 8

Band pullaparts iso hold walks

Buffalo bar bench press 5 X 6

Side plank hip drops
Hallow rocking

NaturalWonder83 · « **Reply #1426 on:** May 20, 2016, 03:58:53 PM »

Friday 530 am

T spine rumble roller

Rope pushdowns 5 X 15
Overhead rope extensions 5 X 20
Cable hammers 5 X 12
Db curls kneeling on bench 8 X 12 last set drop set
Db hammers 5 X 15
Machine tri extensions 5 X 15
Machine curl superset cable reverse curls 5 X 10 ss 5 X 15

NaturalWonder83 · « **Reply #1427 on:** May 21, 2016, 10:34:36 AM »

Sat 10 am

T spine on rumble roller

Band pullaparts superset seated cable rows-6 X 10 ss 6 X 10...Last set of rows was holding the whole stack in the stretched position for 12 secs, then 8 reps with a moderate weight

Neutral pulldowns superset band dislocations 5 X 10 ss 5 X 10

Hammer strength rows 4 X 12, 1 X 20

Band rows standing 4 X 25

NaturalWonder83 · « **Reply #1428 on:** May 23, 2016, 09:01:44 AM »

Monday 530 am

Rumble roller t spine

Kneeling on bench db shoulder press 7 X 12

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

Cable external rotation raises superset band pullaparts 5 X 12 ss 5 X 12

Hallow rocks

Forearm mob and lax ball on chest mob

NaturalWonder83 · « **Reply #1429 on:** May 25, 2016, 10:23:04 AM »

Tuesday 6 am

T spine on rumble roller
Hip flexor stretch on box
Hamstring smashing with supernova on box

Ankle mobility
Kettlebell swap single leg

Cook hip lift 3 X 12

Romanian deads 6 X 10

Anti valgus knee plate squats 4 X 10

Bulgarian split squats 4 X 10

Single leg weighted ham bridges 4 X 12

Hanging knee raises 4 X 12

Wed 6 am

T spine rumble roller
Pvc shoulder mobs

Seated cable rows 6 X 12

Neutral lat pulldowns 6 X 12

Tbar rows 6 X 8

Plate pinch rows 2 X 6

Hallow rocks

Band hip extension opener

NaturalWonder83 · « **Reply #1430 on:** May 26, 2016, 09:06:45 AM »

Thursday 6 am

T spine rumble roller
Pvc shoulder mob
Pvc external rotation

Rear delt reverse fly machine superset band dislocations 4 X 10,10,8,8 ss 4 X 10

Neutral incline db press 5 X 8

Neutral single arm floor press 4 X 6

Knuckle push-ups

Band pullaparts

Side planks

Dying bug

NaturalWonder83 · « **Reply #1431 on:** May 28, 2016, 05:51:11 AM »

Friday 6 am

T spine rumble roller
Triceps on little battlestar
Pvc shoulder mobs

Kneeling on bench db hammers superset db curls 6 X 10 ss 6 X 10

Bar pushdowns superset cable reverse curls 6 X 15 ss 6 X 20

Overhead rope extensions superset machine tri extensions 5 X 12 ss 5 X 12

Trx bicep tri set

Side planks
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Saturday 7 am

T spine rumble roller
Tricep smash on barbell
Pvc shoulder mobs

Single leg kettlebell swaps

Rear delt machine superset band dislocations 4 X 15 ss 4 X 15

Neutral pulldowns 5 X 10

Seated cable rows 5 X 12

T bar rows 4 X 10

Band speed rows 3 X 20

NaturalWonder83 · « **Reply #1432 on:** May 30, 2016, 06:16:10 PM »

Sunday 7 am

T spine rumble roller
Triceps on little battlestar
Pvc shoulder mobs

Flat db press superset band dislocations 5 X 12 ss 5 X 12
Hammer strength incline press superset band pullaparts 4 X 8 ss 4 X 10
Cable flies 4 X 15

Monday 9 am

T spine rumble roller
Glutes on supernova
Lax ball under foot
Hip opener

Ankle push outs
Single leg kb swaps

Cook hip lift 3 X 12
Glute back extensions 4 X 8

Db Romanian deads 5 X 8

Leg press 3 X 50

Hallow rocks
Ab wheel in push-up position mini pulses

NaturalWonder83 · « **Reply #1433 on:** May 31, 2016, 04:45:19 PM »

Tuesday 6 am

T spine rumble roller
Pvc shoulder mob

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

Seated neutral rows 5 X 12

1 arm kneeling lat pulldowns 5 X 10

T bar rows 5 X 12

Band rows 3 X 25

NaturalWonder83 · « **Reply #1434 on:** June 01, 2016, 07:47:15 AM »

Wednesday 630 am

T spine on Gemini 45lb on chest
T spine on rumble roller
Triceps on little battlestar
Pvc shoulder mobs

Scaption Raise 4 X 8

Landmine Press 4 X 8 12 12 15

Band pullaparts X 50

NaturalWonder83 · « **Reply #1435 on:** June 03, 2016, 05:22:45 PM »

Thursday 6 am

T spine rumble roller
Pvc shoulder mobs

Pushdowns 5 X 25

Kneeling on bench db hammers 5 X 15

Kneeling on bench db curls 5 X 15

Cable reverse curls 5 X 20

Machine tri extensions 5 X 10

Machine curls 4 X 10

Friday 6 am

T spine rumble roller
Supernova on glutes
Lax ball under foot
Hip opener on box

Cook hip lift 4 X 10(single leg bridge holding lax ball on rib cage with knee-if ball falls out U know you're using low back)prevents lumbar extension and improves hip extension and glutes)

Ascending calves on stairs-1st step 1 calf raise, 2nd step 2 calf raises etc etc up to 10 steps

Close stance leg press 4 X 60

Cable pullthroughs 5 X 10

NaturalWonder83 · « **Reply #1436 on:** June 04, 2016, 12:36:52 PM »

Saturday 10 am

T spine rumble roller
Little battlestar on low back

Band pullaparts X 50

Seated cable rope rows 5 X 12

Kneeling 1 arm pulldowns 5 X 10

T bar rows 5 X 10

Standing band rows 3 X 25

NaturalWonder83 · « **Reply #1437 on:** June 05, 2016, 02:42:17 PM »

Sunday 3 pm

T spine rumble roller

Band pullaparts X 100

Band dislocations

Wall Slides

Incline hammer strength 4 X 12

Single arm neutral db floor press 4 X 8

Reverse pec deck rear delt flies 4 X 10

Tricep smash on barbell
Chest stretch

NaturalWonder83 · « **Reply #1438 on:** June 06, 2016, 04:27:13 PM »

Monday 5 am

Reverse barbell lunges front rack 6 X 10

Lying ham curl machine 5 X 15

Cable hamstring glute straight extensions 4 X 12

Supine on floor palof press

NaturalWonder83 · « **Reply #1439 on:** June 07, 2016, 05:15:07 PM »

Tuesday 630am

T spine rumble roller
Triceps on little battlestar

Rack deads superset chins 6 X 8 ss 6 X 8-5

Seated rope cable rows 5 X 12

Meadows rows 5 X 8

Band pullaparts X 50

Ascending steps calf raises

NaturalWonder83 · « **Reply #1440 on:** June 08, 2016, 05:08:24 PM »

Wed 630 am

T spine rumble roller

Kneeling on bench kettlebell constant tension curls superset decline kettlebell skulls 7 X 12-8 ss 7 X 12-8

Db hammers 5 X 12

Tricep pushdowns 7 X 12-15

Cable guillotine curls 5 X 15

Cable reverse curls 4 X 15

Db 100 rep 4 part wall curl

Hallow rocks
Core rocking
Side planks
FroZen v sit

NaturalWonder83 · « **Reply #1441 on:** June 09, 2016, 08:25:34 AM »

Thursday 630 am

T spine rumble roller
Pvc shoulder mobs

Rear delt reverse flies machine superset band dislocations 6 X 20 ss 6 X 20

Land mine press superset dumbbell shoulder circles 6 X 10 ss 6 X 20

Kettlebell laterals superset band pullaparts 5 X 10-8 ss 5 X 15

Hanging knee raises 4 X 8

NaturalWonder83 · « **Reply #1442 on:** June 11, 2016, 06:28:33 PM »

Friday 6 am

T spine rumble roller
Lax ball under foot
Supernova on hamstrings
Hip opener

Single leg kettlebell swaps for ankle stability

Bulgarian split squats kettlebell on trailing leg side 5 X 10, then 2 sets holding bottom position and passing kettlebell behind ankle

Ball hamstring curls and circular ham curls 8 sets

NaturalWonder83 · « **Reply #1443 on:** June 11, 2016, 06:32:19 PM »

Sat 230 pm

T spine rumble roller

Band dislocations

Pulldowns superset band dislocations 6 X 12 ss 6 X 12

Seated cable rope rows superset band pullaparts 5 X 10 ss 5 X 10

Hammer strength iso row machine 4 X 10

Bench forearm squeezes
Upright camel cat

Hanging knee raises 4 X 10

NaturalWonder83 · « **Reply #1444 on:** June 13, 2016, 06:20:33 AM »

Monday 6 am

T spine rumble roller

Machine curls 7 X 10

Machine tri extensions 7 X 12

Kneeling on bench constant tension kettlebell curls 4 X 10

Machine dips 4 X 10

Rope hammer curls 4 X 8-10

Supine on floor-lying palof presses

DroppingPlates · « **Reply #1445 on:** June 13, 2016, 06:26:55 AM »

I like the variation & creativity of your workouts, would def drop you a meet & train PM when I'm in the Connecticut area.

NaturalWonder83 · « **Reply #1446 on:** June 13, 2016, 05:26:32 PM »

Quote from: DroppingPlates on June 13, 2016, 06:26:55 AM

I like the variation & creativity of your workouts, would def drop you a meet & train PM when I'm in the Connecticut area.

that would be great

NaturalWonder83 · « **Reply #1447 on:** June 14, 2016, 04:33:10 PM »

Tuesday 530 am

Internal shoulder rotation mob
Lax ball on arm on wall

Reverse pec deck flies 4 X 20

Mts incline press machine 5 X 5 8 10 12 8

Buffalo bar bench press superset band dislocations 5 X 4 8 10 10 5 ss 5 X 15

Pec deck 4 X 12

Band pullaparts X 50

Hallow rocks core rocking

Barbell rolling on biceps quads and adductors
Barbell IR mob

NaturalWonder83 · « **Reply #1448 on:** June 15, 2016, 05:15:00 PM »

Wednesday 6 am

T spine rumble roller
Supernova on glutes
Hip opener on box

Ascending reps calves on stairs -1st step 1 raise 2nd step 2 raises-up to 12 steps

Side lying clams X 50 per hip

Lying ham curl machine toes pointed 5 X 15

Cable pullthroughs 5 X 12

Land mine reverse lunges 4 X 12

NaturalWonder83 · « **Reply #1449 on:** June 17, 2016, 05:38:59 PM »

Thursday 6am

T spine on rumble roller

Neutral pulldowns 8 X 8

Seated cable rope rows 8 X 8

Meadows rows 8 X 8

Hanging knee raises 4 X 10

Supernova on chest mob
Lax ball on posterior capsule

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Friday 630 am

Lax ball on arm on wall

Machine preacher curls 5 X 8

Db hammers 5 X 12

Underhand pushdowns single arm 5 X 15-8

Cross body single arm pushdowns 4 X 15

Kettlebell curls 4 X 10 superset spinx tricep extensions 4 X 10

Machine dips 4 X 15

Side plank
Stir the pot

Band tricep lat shoulder stretch mob