Naturalwonder83 training Log

[NaturalWonder83]

Sunday 7 am

Great workout-amazing pump-was not happy with my previous arm workout earlier in the week-

T spine rumble roller
Triceps little battlestar

Db curl superset db hammers 5 sets each

Pushdowns superset cable overhead ext 5 sets each

Machine tri ext superset machine preacher 4 sets each

[pestosterone]

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!

Yes fuck what everybody else thinks of you. I agree do what makes you happy. I wasnt sure if you had any other major outside infulences on your training, because of the variety in excersize selection causing me to use google ha

[NaturalWonder83]

T spine rumble roller
Glutes on supernova
Hip stretch on wall with band

Belt squats 4 sets

Bulgarian split squats 4 sets, then 2 sets holding bottom position and passing kettlebell behind ankle for ankle stability

Kettlebell swings 5 sets

Ham curl on foam roller 5 sets

[NaturalWonder83]

Tuesday 530 am

Tricep smashing on steel pipe

Pvc shoulder stretches

T spine on Gemini 45lbs on chest

Mts incline press

Bottoms up kettlebell press

Push-ups

Wed 6 am

T spine rumble roller
Tricep on little battlestar

Pvc shoulder stretches

No money supine foam roller

Stiff arm lat pushdowns

Single arm Lat pulldowns at angle

Seated single arm cable rows

Narrow base db rows on bench

Trx rows

Pec mobilizations

[NaturalWonder83]

Thursday 6 am

Monster walks

Goblet squats

Single leg deads

Hallow rocks

Friday 6 am

Machine tri ext

Pushdowns

Seated barbell curls

Drag curls

4 part wall curl

Band pullaparts

Saturday 11 am

Decline kettlebell pullovers

Seated cable rows -row both arms, stretch with one arm

Low single arm cable rows

Long lever plank

Bird dog

[NaturalWonder83]

Monday 530 am
Injured at work a week ago-overhead gate fell on me
Level 1 strain to serratus and infraspinatus


T spine on rumble roller
Hamstring smash on little battlestar

Single leg kettlebell swaps

Tibia raises

RDL

Stride holds

Reverse kettlebell lunges

Tibia raises
Unsupported calf raises


Tuesday 530 am

Lax ball on shoulder on wall

Mts incline press

Single arm neutral floor press

Push-ups

Band no money supine on roller

Foam roll serratus
Supernova on chest

[NaturalWonder83]

Wed 6 am

T spine rumble roller and lats
Side lying windmill

No money on foam roller

Decline kettbell pullovers

Seated cable rows

Low cable row single arm

Trx rows

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Thurs 6 am

T spine rumble roller
Glutes and hams on supernova

Single leg kettlebell swaps
Toe curls
Eyes closed single leg stand

Tibia raises
Unsupported calf raises

Stride holds

Goblet position reverse lunges

Kettlebell hip hinge

[NaturalWonder83]

Friday 530 am

T spine Gemini 45 lbs on chest
Tricep smash on barbell

Pushdowns 5 sets (push down with hands together, separate handles and slowly return to start)

Rope hammers 5 sets

Machine tri ext 5 sets

Machine preachers 5 sets

Banded external rotation mob

---
Sat 5 am powerhouse new haven

Pulldowns

T bar rows

Meadows rows

Machine row

Pullover machine

Standing calf machine
Donkey calf machine

------
Sunday
830 am
Shoulder feels 96% normal -just weak

T spine rumble roller
Pvc dislocations

Single leg shoulder flexion
Floor wall slides

Scrape the rack press

Bent over dumbbell front raises supersetted with band pullaparts

[NaturalWonder83]

Sunday 10 am

T spine rumble roller

Hip opener

Croquet ball under foot

Single leg kb swaps

Stride holds

Calf raise no support
Tibia raises

Reverse kb lunge
-final set was iso hold at bottom passing kb behind ankle

Kb hip hinge

[Yamcha]

Gene, I've been neglecting my log and my mobility work.

My life has suffered because of this.

[NaturalWonder83]

Monday

T spine rumble roller
T spine rotation

Pvc circles

Floor wall slides

Single leg shoulder flexion eyes closed

Single leg kb swaps

Reverse lunges kb goblet position

Good mornings

Tibia raises
Single leg calf raises

Hallow rocks

Band shoulder stretch

Shoulder doing better-still bit tight and feels weak

----

Tuesday 6 am
Negative slow rope pushdowns

Db hammers

Mike o Hearn tricep ext

Lean back cable curls

Side planks

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Wed 530 am

2 arm Db pullovers

Standing cable rope rows

Low single arm cable rows

Pinch grip plate rows

Hammer chins with barbell balanced on bent knees

Seated calf

Dying bug

Thursday 8 am

T spine rumble roller
Side lying windmill

Single leg shoulder flexion eyes closed

Serratus activations

Pec deck

Single arm neutral floor press

Hand release push-ups

Palof press

[NaturalWonder83]

Gene, I've been neglecting my log and my mobility work.

My life has suffered because of this.

u just gotta get it going again! Plain and simple-start fresh

[NaturalWonder83]

Friday 530 am

Diagonal cable posture holds

Rope pushdowns negative accentuated

Hammer curls

O Hearn tricep ext

Machine preachers

Machine tri ext

Supine band curls

T spine on rumble roller

[NaturalWonder83]

Sat 1 pm

T spine rumble roller
Side lying windmill
Single leg shoulder flexion

Double dumbbell pullovers

Double dumbbell rows on back extension

Seated cable rows double handles

Bent over barbell rows with plate balanced on upper back

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Sunday
730 am

T spine rumble roller
T spine rotation
Tricep smash on little battlestar

Band pullaparts

Dead stop OHP

Y low trap raises

Band pullaparts

Long lever planks

Farmers walks

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Monday 530 am

Calf stretch

T spine on wall

Single leg kettlebell swaps

Calf raise alternated tibia raises

Band pullthroughs

Belt squats

Single leg glute bridges

[NaturalWonder83]

Tuesday 530 am
Stretched foam rolled and mobility for shoulder

-----

Wednesday 530 am

T spine rumble roller
Side lying t spine

Cable internal external rotation 45 90

Trx y

Cable wide rows

Cable scaption

Double Dumbbell Pullovers

Double Dumbell Rows on back extension

T bar rows with plate balanced on back

Supine band rows

Neutral chins with plate balanced on feet dorsiflexed

Shoulder mob with lax ball on rear delt and chest

 

[NaturalWonder83]

Thursday 530 am

T spine on Gemini 45 lbs on chest

Lax ball under foot

Calf raise alternated tibia raises

Single leg kettlebell swaps


Reverse overhead lunges

Calf raise alt tibia raises

Semi sumo deads-band attached in front to force lats to engage

Side lying clams

Single leg bridges

Long lever planks

Hip stretch

[NaturalWonder83]

Friday 530 am

T spine mobilization on wall
Tricep smash on steel railing

Machine preacher

Rope pushdowns

Cable curls

Machine tri ext

Hammers

Bottoms up kettlebell tricep extensions

Kettlebell in palm cupping curls

Shoulder stretches

[NaturalWonder83]

Sat 7 am

T spine rumble roller
Side lying windmill
Shoulder series on foam roller
Side lying external rotation
Db scaption

Quadraped single arm row on bench

Bent over barbell row band attached to front of barbell

Single leg power hold with barbell

Hammer strength high rows

Band pullaparts


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Sunday 7 am

Tricep smashing on little battlestar

Low trap on pulldown

Face pulls

Flat db press

Ledge push-ups

Incline hammer strength press superset hammer strength wide row

[NaturalWonder83]

Monday 6 am

T spine on pvc pipe

Croquet ball under foot

Single leg kettlebell swaps

Calf raises into tibia raises

Glute bridge holds on stability ball

Dumbell reverse lunges

Single leg RDL

Single leg dumbell calf raises

Cable pull through

Windmill side plank with hip ABduction

Long lever plank

[NaturalWonder83]

Tuesday 530 am

Machine row

Stiff arm lat push downs

Low cable rows

Quadraped single arm rows on bench

Kneeling lat pulldowns

Deep neck flexor activations

Shoulder and chest stretching

[NaturalWonder83]

T spine rumble roller

Band W external rotation

Kneeling t spine rotation and lat stretch

Barbell javelin chest press superset db rows

Bottoms up kettlebell incline press superset underhand pulldowns

Pec deck

Push-ups amrap

Standing cable rows high reps

[NaturalWonder83]

Monday 530 am

T spine in rumble roller
Banded hip opener on box
Banded ankle mobility

Single leg box jump superset single leg push-ups superset goblet squats superset single leg double kb rows

Underhand pulldowns

Reverse bottoms up kb overhead press

Eyes closed lunges superset single leg db hip hinge superset single arm planks

Landmine single leg swaps

[NaturalWonder83]

Tuesday 6 am

T spine on pvc

Hip opener

PVC shoulder dislocations

Med ball slams superset Palof press superset Zercher squats

Neutral pulldowns

OHP

Tbar rows superset db floor press

Dumbell split squats superset db RDL

Pinching dumbell lateral raises

Wall slides

[GR1982]

Nice looking workouts man!! How many days a week do you normally train?

[DroppingPlates]

Pinching dumbell lateral raises

I haven't heard of this version. Is there something different with the grip or the position of the pinky?