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Author Topic: Naturalwonder83 training Log  (Read 410383 times)

NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #1475 on: July 21, 2016, 05:15:02 PM »
Tuesday
6 am

T spine rumble roller
Glutes on supernova
Hip opener on box
Supernova on hamstrings

Very hard glute super dog variation 4 sets

Cook hip lift 4 sets

Cable hip extension 5 sets

Lying ham curl machine 5 sets

Plank rollovers into side planks

Hanging knee raises
--------

Wednesday 530 am

Cable posture holds 4 sets

Cobra Lat pulldown 5 sets

Single arm seated cable row 5 sets

Standing cable rope rows 5 sets

Low trap raises 5 sets

Baby get ups

Barbell rolling on bicep
Voodoo wrap on shoulder barbell internal rotation
Lax ball on upper rib mob
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Thursday 530 am

Gemini on t spine 45lb on chest
Glutes on supernova
Hip opener on box
Battlestar on hams

Single leg calf 5 mins per leg
Tip toe walks
Single leg hops
Seated calf

Side lying clams 5 min per hip

Front rack position and reverse lunges 5 sets -first 2 sets were hands free

Lying dumbbell hamstring curls 5 sets

Band hamstring stomps

Bird dog on bench

Hallow rocks
Plank rollovers into side planks
Frozen v sits



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NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #1476 on: July 23, 2016, 07:54:04 AM »
Friday 530 am

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

Reverse pec deck superset band dislocations

Banded dumbbell scaption raises 8 sets

Reverse grip OHP 4 sets

Land mine press 4 sets

Smith machine forward stretch shrugs superset band reverse flies 5 sets

Plank side plank rollovers
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NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #1477 on: July 23, 2016, 01:03:50 PM »
Sat 1230 pm
Powerhouse new haven
No sign of Evan!

1980s pulldown machine 6 sets

T bar rows 5 sets

1990s crazy row machine 5 sets

Icarian lateral raise machine superset rear delts on the same machine 5 sets ss 5 sets

Seated cable rows 5 sets

Hammer strength low row 4 sets

Machine preachers 4 sets
Machine incline curls 4 sets

Standing calf machine superset single leg hops superset dumbbell tip toe walk superset dumbbell calf raises -tons of sets

Reverse hyper machine 5 sets

Single leg palof presses 4 sets

Hip and shoulder mobility
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NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #1478 on: July 26, 2016, 04:38:20 PM »
Monday 530 am

T spine rumble roller
T spine rotation in deep squat

Lax ball on hip
Lax ball under foot
Hams on little battlestar
Hip opener
Lax ball on calf

Single leg kettbell swaps

Cook hip lift

Very hard glute super dog variation

Single leg RDL

Hamstring curls on foam roller single leg

Kossak squats

Calf smash on little battlestar
Calf stretch

--------

Tuesday 530 am

T spine rumble roller
Glutes on supernova
Lax ball under foot
Little battlestar on hams
Calf stretch
Goalie stretch

Side lying clam

Lying leg curl machine -both legs up, 1 leg down

Reverse lunges on smith machine

Cable pullthroughs

Plank to side plank rollovers
Dying bug with wall push
Bird dog on bench

Hip and adductor opener on wall

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NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #1479 on: July 27, 2016, 01:45:35 PM »
Wed 530 am

T spine rumble roller
T spine rotation

Little supernova on hip
Battlestar on hams
Band hip flexor mob
Band ankle mobility
Lax ball on calf
Splits

Glute supine plank holds

Single leg kettlebell swaps

Single leg RDL

Front rack position reverse lunges

Ed coan style deads semi sumo

Hanging knee raises

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pestosterone

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Re: Naturalwonder83 training Log
« Reply #1480 on: July 27, 2016, 01:47:59 PM »
Not criticism, but why do you train this way? And could you describe the reasonings behind the structure of your regimine? Are you male or female?
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NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #1481 on: July 28, 2016, 06:44:26 PM »
Quote from: pestosterone on July 27, 2016, 01:47:59 PM
Not criticism, but why do you train this way? And could you describe the reasonings behind the structure of your regimine? Are you male or female?
i train like this because it's fun for me
I love mobility and I find the more mobility I do the better I feel during and after my workouts-I have no injuries and no aches or pains-I'm always thinking about longevity and how I want to be pain free still when I'm older
Everyone in my family has bad knees and hips so I feel I genetically could be at risk
I feel strong in the gym and I enjoy trying to perfect my lifts
My energy and strength is great-and I'm happy with my body
I've figured out my diet where it makes my life easy and enjoyable
I basically just go with what my body tells me each day
Like this week I felt like doing legs every day and right now they feel sore-good sore
I am a male!
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NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #1482 on: July 28, 2016, 06:49:58 PM »
Thursday 530 am

T spine rumble roller
Glutes and hams on supernova
Band ankle mobility
Lax ball on calves

Single leg calf raise 5 min per calf
Kettlebell calf raises 3 sets

Prone glute kicks 3 X 30
Glute medius holds on wall 3 X 6

Lying leg curl machine 4 X 20

Zercher squats 5 X 10

Ham curls on foam roller 4 X 8

Dying bug on foam roller
Leg lowering no hands

Calf stretching
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NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #1483 on: July 30, 2016, 01:21:40 PM »
Friday 530 am

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

Db scaption raises 8 X 12

Close grip OHP 4 sets

Dead stop OHP 4 sets

Behind back cable laterals 4 X 10

Forward lean behind back shrugs on smith machine 5 X 15

TRX rear delts 4 X 12

Narrow base on bench bird dog eyes closed same side arm and leg
--------
Sat 11 am

T spine on Gemini 45lb on chest
Supernova on glutes

Hammer strength Lat Pulldowns 4 sets

Seated double handle cable rows 5 sets

Hammer strength rows 5 sets

Band rows superset band pullaparts 2 X 20 ss 2 X 20

Bird dog on bench body long-these were very hard for me
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NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #1484 on: August 01, 2016, 05:17:16 PM »
Sunday 7 am

Kettlebell hammer curls superset single arm pushdowns 5 X 15 ss 5 X 15

Lean back cable curls superset overhead rope extensions 5 X 10 ss 5 X 10

Db curls 4 X 10

Single extended set with long iso holds db skulls

Machine preacher 5 sets


-----

Monday 6 am

T spine rumble roller
T spine rotation
Supernova on glutes and hams
Lax ball on calves

Single leg kettlebell swaps

Prone glute kicks 3 sets

Single leg calf raises

Sissy squats 4 sets

Kettlebell hip hinges 3 sets

Plate swings 4 sets

Double plate swings 4 sets

Side plank to plank rollovers

Trx body saws

Stir the pot

Adductor stretch and mobilization
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NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #1485 on: August 02, 2016, 10:43:48 AM »
Tuesday 6 am

T spine rumble roller

Bretzele stretch

Kneeling lat pulldown 5 sets

Seated cable row 5 sets

Mts high row machine 4 sets

Low band row 4 sets

Band shoulder and rhomboid mob

Barbell on adductor rolling

Calf stretch
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NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #1486 on: August 03, 2016, 06:33:25 PM »
Wednesday 6 am

T spine on Gemini 45 lb on chest
Tricep on little battlestar
Overhead band mobilization external rotation
Pvc dislocations

Band pullaparts X 50

Kneeling on bench overhead db press 5 sets (very hard!!)

Land mine presses 5 sets

Dumbbell scaption raise 4 sets

Trx rear delts 4 sets

Single arm suitcase carry

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NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #1487 on: August 04, 2016, 05:09:34 PM »
Thursday 6 am

T spine rumble roller grabbing a kettlebell behind and lowering the body-the folcrum point changed from typical t spine mob

Side lying windmill

Glutes on supernova

Hams on little battlestar

Banded hip capsule mob

Side lying clams X 50 per hip
Side lying hip abduction X 50 per hip
Adductor activation X 50 per leg

Lying leg curl machine 5 X 15

Cable hip extension 4 X 15

Shovel barbell holds

Anti vulgus knee plate squats supersetted with plate swings 4 sets ss 4 sets

Weighted plank feet up on bench 2 sets

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NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #1488 on: August 06, 2016, 08:35:28 AM »
Friday 6 am

T spine on rumble roller hands anchored to kettlebell
Triceps on little battlestar
Pvc shoulder dislocations and circles

Bottoms up single kettlebell floor press 5 sets

Barbell javelin floor press superset plate pinch rows 5 sets ss 5 sets

Neutral incline db press superset 1 arm db rows 5 sets ss 5 sets

T bar rows 4 sets

Seated cable rope rows superset stiff arm pushdowns 5 sets ss 5 sets

Pec deck superset knuckle push-ups 4 sets ss 4 sets

Kettlebell angled low trap press superset band pullaparts superset band rows 3 sets each

Dying bug with kettlebell
Plank rollovers into side plank
Hallow rocks

-------
Sat
9 am

T spine on rumble roller hands anchored to kb
Triceps on little battlestar

Single arm pushdowns superset kettlebell kickbacks 6 sets Ss 6 sets

Lean back cable curls 5 sets

Machine tri extensions 5 sets

Db hammer curls superset db Mike o Hearn extensions 4 sets ss 4 sets, then one extended tricep set with Ido holds throughout

Barbell shovel holds

Seated calf 5 sets
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NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #1489 on: August 08, 2016, 04:05:28 PM »
Monday 6 am

T spine rumble roller hands anchored on kettlebell

Glutes on supernova

Downward dog into hip opener

Kettbell horns on adductors

Hip slingshot lateral walks and hip abduction iso

Single leg kettlebell swaps

Underhand RDL 5 sets

Zercher squats 5 sets

Single leg leg press 4 sets supersetted calves on leg press 4 sets

Ham curls on foam roller 5 sets
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NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #1490 on: August 09, 2016, 06:59:50 PM »
Stiff arm pushdowns 5 sets

Low cable row single arm 5 sets

Seated cable rows 5 sets

Side planks

Plank rollovers into side planks

Band pullaparts in hollow body hold

Thoracic bridges
Back bridges
Neck bridges

Banded shoulder mobility and voodoo band shoulder
Barbell roll on bicep

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NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #1491 on: August 10, 2016, 05:58:01 AM »
Wednesday 530 am

Lax ball in upper ribs mob
Floor slides
Camel cat

Pushdowns 5 sets

Lean back cable curls 5 sets

Db hammer curls superset O'Hearn db tricep extensions 4 sets ss 4 sets

Kettlebell curls 4 sets

Rolling barbell tricep extensions 4 sets

Bird dog on aerobic step 1 hand on med ball

Windmill side planks

T spine side lying windmill variation
Bretzele
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NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #1492 on: August 12, 2016, 05:34:12 PM »
Thursday 6 am

T spine rumble roller
T spine rotation
Glutes on supernova
Hams on little battle star
Hip opener

Hip slingshot lateral walks

Reverse barbell lunges 5 sets

Natural glute ham raise 5 sets

Hallow body plate rotations
------
Friday 6 am

T spine rumble roller
Triceps on little battlestar
Pvc shoulder dislocations

Band pullaparts X 50

Bottoms up kettlebell floor press 5 sets

Head off bench single arm incline db press 5 sets

Pec deck 4 sets

Push-ups on stability ball feet on bench 4 sets

Wall slides 4 sets
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NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #1493 on: August 13, 2016, 04:09:40 AM »
Sat 5 am
Powerhouse new haven-no sign of Evan

Vintage bar neutral pulldowns superset Icarian side raise machine 5 sets ss 5 sets

High angled cable rows superset face pulls 5 sets ss 5 sets

1980s row machine 5 sets

Body masters pullover machine 5 sets

Barbell scrape the rack press 5 sets

Standing calf machine 5 sets
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NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #1494 on: August 14, 2016, 10:21:38 AM »
Sunday

T spine rumble roller

Banded split squat
Hip flexor stretch

Seated calf 4 X 15

Leg press 4 X 50

Glute ham raise 4 X 10
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NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #1495 on: August 15, 2016, 03:27:09 PM »
Monday 6 am

T spine rumble roller

Triceps little battlestar

Pvc circles and dislocations

Single arm neutral dumbbell floor press 4 sets

Rear delts on landmine kneeling on bench 4 sets

Hammer strength incline press 4 sets

Reverse pec deck 4 sets

Incline plyo push-ups on bench 4 sets

Hallow body shoulder rotations with weights

Dying bug with weights

Wall slides
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NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #1496 on: August 16, 2016, 08:24:56 AM »
Tuesday 6 am

T spine on Gemini 45lbs on chest

Stiff arm Lat pushdowns with rope 5 sets

Seated rope cable rows 5 sets

Hammer strength high rows 5 sets

Landmine single arm rows 4 sets

Landmine t bar rows-gripping the barbell no handle 5 sets

Meadows rows 5 sets

Band rows superset band pullaparts 2 sets each

Stir the pot 4 sets
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NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #1497 on: August 17, 2016, 01:03:17 PM »
Wed 6 am

T spine rumble roller
Glutes supernova

Banded hip flexor stretch

Single leg kettlebell swaps

Single leg on bosu

Side lying clams X 50 per hip

Kettlebell reverse lunges 5 sets

Hamstring weighted single leg bridges superset glute bridge off bench 5 sets each

Glute ham raises 5 sets

Seated calf 5 sets

Cable pullthroughs 5 sets

Quad and hamstring mobilizations
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NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #1498 on: August 19, 2016, 05:22:29 PM »
Thursday 6 am

T spine rumble roller with hands grabbing kettlebell

Hammers superset o Hearn tricep extensions 5 sets each

Lean back cable curls 5 sets

Pushdowns 5 sets

Kneeling db curl on bench 4 sets

Trx triceps superset trx bicep curls 4 sets each

------

Friday

6 am

T spine on Gemini 45lbs on chest
Pvc dislocations and circles
Side lying windmill

Low trap raise 3 sets

Dead stop OHP 5 sets

Cable scaption raise 5 sets

Cable supine rear delt pulls 5 sets

Pullaparts X 50

Bird dog hand on med ball kneeling on aerobic step

Chest and delt mob

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NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #1499 on: August 20, 2016, 02:57:52 PM »
Sat 1030 am

Stiff arm lat pushdowns 5 sets

Narrow base dumbbell rows on bench 5 sets

T bar rows 5 sets

Seated cable rows-row back 2 arms then 1 arm on the stretch 5 sets

Band pullaparts X 50

Neck work
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