Author Topic: Naturalwonder83 training Log (Read 410529 times)

NaturalWonder83 · « **Reply #1450 on:** June 18, 2016, 03:43:16 PM »

Sat 1020 am

Rumble roller t spine
Triceps little battlestar

Land mine press superset band pullaparts 5 X 8 ss 5 X 10

Hanging plates shoulder presses 3 X 12
Loved these, 1st time trying them-take 2 d handle attachments, tie a band to each one,then loop the other end of the band through the center hole of the plates-then do slow standing shoulder presses.

Kettlebell lateral raises 4 X 15 superset band dislocations 4 X 15

Hallow rocks

NaturalWonder83 · « **Reply #1451 on:** June 19, 2016, 06:39:52 PM »

Sunday 1030 am

T spine rumble roller
T spine rotation on roller
Pvc shoulder dislocations and circles

Neutral pulldowns 6 X 12

Seated rope cable rows 6 X 8

Hammer strength row machine 5 X 12

Snatch grip rack deads 5 X 12-8

Hammer chins 4 X 4

Low band rows 3 X 20

NaturalWonder83 · « **Reply #1452 on:** June 20, 2016, 05:22:29 PM »

Monday 630 am

T spine rumble roller
Glutes on supernova
Hip opener on wall

Seated calf 5 X 15

Lying leg curl machine 5 X 15-10

Leg press 3 X 70

Leg curl on foam roller 5 X 8

Hip stretch on box

NaturalWonder83 · « **Reply #1453 on:** June 21, 2016, 06:57:19 PM »

Tuesday 630 am

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

Db curls 5 X 10

Db hammers 5 X 10

Pushdowns 5 X 12

Machine tri ext 5 X 12

Machine curls 5 X 10

NaturalWonder83 · « **Reply #1454 on:** June 22, 2016, 06:00:50 PM »

Wednesday 630 am

T spine on Gemini with plate on chest
T spine on rumble roller

Land mine press 5 X 10

Dangling plates on band shoulder press 4 X 10

Reverse pec deck rear delt flies 5 X 20

Supine on floor palof press 4 sets

Hanging knee raises 3 X 12

Stir the pot 3 sets

Band shoulder external rotation overhead mob
Tricep smash on barbell
Subscap smash on barbell

NaturalWonder83 · « **Reply #1455 on:** June 23, 2016, 04:39:56 PM »

Thursday 630 am

T spine rumble roller
Triceps on little battlestar

Stiff arm pushdowns with rope 5 X 15

Seated row neutral grip 5 X 12

T bar rows 5 X 10

Meadows rows 5 X 10

Band rows 3 X 20

Hallow rocks 5 sets

Frozen v sits 3 sets

Side planks 3 sets

NaturalWonder83 · « **Reply #1456 on:** June 25, 2016, 02:28:40 PM »

Friday 615 am

T spine rumble roller
Glutes on supernova
Hip opener with band
Band ankle mobility

Side lying clams X 50 per hip
Supine glute single leg holds 5 X 6

Single leg kettlebell swaps for balance and ankle

Lying ham curl machine 5 X 20

Single leg calf raises

Reverse kettlebell lunges off deficit 5 X 15
Superset
Ham curls on foam roller 5 X 15

Saturday 11 am

T spine on rumble roller
Triceps little battlestar

Pvc dislocations and circles

Single arm face pulls 4 X 15

Single arm neutral dumbbell floor press 5 X 8
Superset
Band pullaparts 5 X 10

Hammer strength incline press 4 X 12

Cable flies 4 X 20

Planche push-ups

Hanging knee raises
Palof press

Band shoulder and chest mobs
Band wrist mobs

NaturalWonder83 · « **Reply #1457 on:** June 26, 2016, 05:38:12 PM »

I've been using limitless by innova pharm pre workout-had it sitting in my collection unused for about a year-it's incredible. Mellow pleasing smooth taste-makes me sweat, puts me in another dimension-went back to using rich pianos full as fuck as well-amazing pumps-incredible stuff

Was very hungry and kinda tired out when I woke up-ate very low cals yesterday-was hesitant about going to the gym
Had some local honey mid morning, then mixed a scoop karbolyn with 2.5 scoop limitless and 2 scoops full as fuck

Incredible workout -so much fun and amazing focus and mindset

Reverse pec deck rear delt flies 4 X 30-20 second hold on last rep of each set

Seated rope cable rows 4 X 12, 5th set was Iso hold in stretched position for 15 seconds with almost whole stack, then moderate weight for 12 reps

1 arm db rows 4 X 12

T bar rows 4 X 12

Hammer strength Lat pulldowns 4 X 10

Ab wheel rollouts
Hallow rocks

NaturalWonder83 · « **Reply #1458 on:** June 27, 2016, 06:10:48 PM »

Monday
5 am

T spine rumble roller
Banded hip opener on box
Supernova on hamstrings on box
Ankle mobility

Side lying clams 5 min per hip
Supine face up plank glute lifts 5 X 5

Seated calf 5 X 20

Body weight calf raise into tib raise

Statue of Liberty Bulgarian splits 5 sets, 6th set was kettlebell passing behind heel for ankle mobility stability

Glute ham raises 6 X 12

Hamstring curl on foam roller 4 X 8, then 2 Sets single leg X 5 per leg

Hip stretch on box
Hamstring on supernova

NaturalWonder83 · « **Reply #1459 on:** June 28, 2016, 05:17:55 PM »

Tuesday 530 am

Machine preacher curls 5 sets

Rope pushdowns 5 sets

Rope hammers 4 sets

Db curls 4 sets

Machine tri ext 4 sets

Mike o Hearn db tricep extensions 4 sets

Spinx tricep push-ups 4 sets

Side planks

Lax balls on traps smr mob
T spine rumble roller
Lax ball on post capsule

CT_Muscle · « **Reply #1460 on:** June 29, 2016, 12:17:04 PM »

Gene when are you competing?!!?!?!?!

NaturalWonder83 · « **Reply #1461 on:** June 29, 2016, 04:05:49 PM »

Quote from: CT_Muscle on June 29, 2016, 12:17:04 PM

Gene when are you competing?!!?!?!?!

i just have no desire
The industry and the YouTube fitness has really jaded me

Wednesday 630 am

T spine on Gemini 45lb on chest
Triceps on little battlestar
Pvc dislocations and circles

Reverse pec deck rear delt machine superset band dislocations 5 X 30 ss 5 X 30

Barbell javelin press 6 X 5

Med ball upward toss and catch for front delts 3 X 50

Land mine press 4 X 8, then 5th set kneeling for 4 reps

Land mine laterals 4 X 5 8 10 10

NaturalWonder83 · « **Reply #1462 on:** June 30, 2016, 06:11:05 PM »

Thursday 530 am

Camel cat variation

Glute medius activation on wall side lying

Kneeling 1 arm Lat pulldown 5 X 12

Seated rope cable rows 5 X 12-8

Stiff arm rope lats 5 X 15

Band rows 3 X 20

Dying bug 5 sets

Chest mob supernova

NaturalWonder83 · « **Reply #1463 on:** July 03, 2016, 04:01:55 AM »

Friday 7 am

T spine on Gemini 45lb on chest
Triceps on little battlestar
Pvc shoulder dislocations and circles

Single arm kettlebell bottoms up floor press

Incline dumbbell press neutral single arm

Knuckle push-ups

Hallow rocks
--------

Saturday 10 am

T spine on rumble roller

Single arm face pulls

Single arm pushdowns

Db curls kneeling on bench

Db hammer curls

Db skull crushers extended set with long Iso holds

Machine preacher curls

Db kickbacks

Ab walkouts

---------
Sunday 5 am powerhouse gym new haven

Angles retro pulldowns

Angled above seated cable rows

Chest supported prone nebula row machine

Hammer strength low rows

Pullover machine

Reverse hyper machine

NaturalWonder83 · « **Reply #1464 on:** July 04, 2016, 09:22:10 AM »

Monday 1030 am 4th of July

T spine rumble roller
Glutes on supernova
Hamstrings on supernova

Hip slingshot side lying clams
Hip slingshot and band good mornings

Hamstring curls on foam roller 3 sets
Single leg ham curls on foam roller 3 sets

Dumbbell step ups 5 sets

Cable pullthroughs 4 sets

NaturalWonder83 · « **Reply #1465 on:** July 06, 2016, 05:29:47 PM »

Tuesday 515 am

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

Kettlebell bottoms up in 1 hand and dumbbell in other press 3 sets

Kettlebell bottoms up walks

Land mine press 5 sets

Hanging plates on bands press 4 sets

Face pulls 5 sets

Band pullaparts and walking pullapart iso hold

Half kneeling anti rotation low chop press
Single leg palof press

Band shoulder mobs

----

Wednesday 515 am

T spine on Gemini 45lb on chest
Tricep on little battlestar

No money low trap and low trap t raises 5 sets each supersetted

Kneeling 1 arm pulldown 6 sets

Rope stiff arm Lat 5 sets

Standing cable rows with rope 6 sets

Low band rows

Single leg palof press

NaturalWonder83 · « **Reply #1466 on:** July 07, 2016, 07:51:40 PM »

Thursday 530 am

Machine preachers 6 sets

Machine tri ext 6 sets

Cable lean away curls 4 sets

Pushdowns 6 sets

Rope hammers 4 sets

Hammer curls 4 sets

Rolling barbell tri extension on floor 5 sets

Machine curls 4 sets

Single leg palof press 4 sets

NaturalWonder83 · « **Reply #1467 on:** July 08, 2016, 06:53:34 PM »

Friday 5 am

T spine on rumble roller

Neck work

Supernova on hams and glutes

Goalie stretch with glute

Adductor rocking

Single leg kettlebell swaps for ankle stability

Supine glute lifts

Ham curl on foam roller 3 sets
Single leg ham curl on foam roller 3 sets

Cable pullthroughs 5 sets

Reverse barbell lunges front foot on plate 4 sets

Hanging knee raises 4 sets

NaturalWonder83 · « **Reply #1468 on:** July 10, 2016, 04:11:19 PM »

Sat 730 am

T spine on Gemini 45lbs on chest
Triceps on little battlestar
Pvc shoulder dislocations and circles

Single arm bottoms up kettlebell chest press on ground 4 sets

Chest press on foam roller 3 sets single arm, 2 sets both arms same time

Knuckle push-ups 4 sets

Hallow rocks

Incline cambered bar press 4 sets

-----

Sunday 9 am

T spine on Gemini 45 lb on chest
Triceps on little battlestar

Kneeling single arm pulldowns 5 sets

Seated cable row with rope attachment 5 sets

J pulls 5 sets

Single arm land mine rows 4 sets

Band rows superset band pullaparts 4 sets ss 4 sets

Glute ham raises 4 sets

Hallow rocks

Goalie stretch
Adductor rocking
Hams and calves on little battlestar

Hanging from bar in hallow body position

NaturalWonder83 · « **Reply #1469 on:** July 12, 2016, 04:08:43 PM »

Tuesday 530 am

T spine rumble roller
Glutes on supernova
Hams on supernova
Hip opener on box

Foam roller leg curls 3 sets both legs, 3 sets single leg

Single leg Romanian deads 3 sets

Bulgarian split squats kettlebell trailing leg side 5 sets

Cable pullthroughs 5 sets

Single leg palof press 4 sets

Cable neutral spine wide stance core chops 4 sets

Band ham mobs

NaturalWonder83 · « **Reply #1470 on:** July 15, 2016, 07:37:03 PM »

Wtf I forgot to log Monday good god

T spine on Gemini with 45 on chest
Tris on little battlestar
Pvc shoulder

Floor slides 4 sets
Cable external rotation

Reverse pec deck rear delt flies

Close grip OHP 6 sets

Scaption raises 4 sets

Band pullaparts X 100

Hallow rocks
Single leg palof press

Lax ball on post capsule mob
Band shoulder mob

NaturalWonder83 · « **Reply #1471 on:** July 15, 2016, 07:45:50 PM »

Wed 530 am

Lax ball on arm on wall

Machine preachers 5 sets

Single arm rope pushdowns superset rope hammers 5 X 20 ss 5 X 20

Lean back cable curls 4 sets

Rolling tri extensions on floor 5 sets

Single arm cable curls 4 sets

Side planks and baby get ups

----
Thurs 530 am

T spine rumble roller
Tris little battlestar
Pvc shoulder

Floor slides 4 sets

Kettlebell single arm bottoms up floor press 4 sets

Sea saw push-up on bench with barbell 4 sets

Push-ups on banded barbell 4 sets

Single arm incline db press 4 sets

Rhomboid bat wing rows 5 sets

Hallow rocks

Wall slides 3 sets
Chest stretch

------

Friday 530 am

Cable posture correcters 3 sets

Cable cobra lat pulldown 4 sets

Cable rope row standing 5 sets

Chest supported db rows 5 sets

Dying bug wall push 4 sets

Single leg calf raises

NaturalWonder83 · « **Reply #1472 on:** July 16, 2016, 10:45:18 AM »

Sat 10 am

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

Floor slides

Machine preachers 5 sets

Lean back cable curls 5 sets

Pushdowns 5 sets

Kneeling on bench hammers 5 sets

Floor close grip bench press 5 sets

Hanging knee raises 4 sets

NaturalWonder83 · « **Reply #1473 on:** July 17, 2016, 05:09:44 AM »

Sunday 530 am Powerhouse Gym New Haven-no sign of Evan!!

Rear Delts On Icarian Side Raise Machine 5 sets

Angled above seated rows 5 sets

Nebula chest supported prone row machine 5 sets

Hammer strength low row superset 1980s crazy row machine 5 sets ss 5 sets

Pullover machine 4 sets

Donkey calf 4 sets
Standing calf 4 sets

Reverse hyper machine 4 sets

Sissy squats 2 X 50

NaturalWonder83 · « **Reply #1474 on:** July 18, 2016, 04:26:22 PM »

Monday 6 am

T spine rumble roller
Glutes on supernova
Band hip flexor and hip extension stretch
Band ankle mobility

Single leg kettbell swaps

Janda stability lunges

Supine glute holds

McGill hip airplane

Single LegHamstring curls on foam roller 4 sets

Dumbbell step ups 4 sets

Baby get ups
Side plank variations