Author Topic: Naturalwonder83 training Log  (Read 409317 times)

MJK

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Re: Naturalwonder83 training Log
« Reply #50 on: February 13, 2010, 07:49:06 PM »
lol
i dont want to look like a bodybuilder
i eat clean like that because
1)to keep my face clear
2)to save money
my weight is 185 and i feel strong each workout , healthy, and im happy
ok, if thats your goal you are gtg.
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NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #51 on: February 13, 2010, 07:53:04 PM »
ok, if thats your goal you are gtg.
i spent so many years eating tons and trying to gain size...just focusing on a number..i got up to around 230 at 1 point-i was big, but felt so unhealthy. I hope overtime to get up to maybe 190...but for now my body seems to prefer my lower weight-no knee pain, no back pain etc
im hoping to take the firemans test in april so i wanna be in good shape for that
w

MJK

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Re: Naturalwonder83 training Log
« Reply #52 on: February 13, 2010, 08:47:17 PM »
i spent so many years eating tons and trying to gain size...just focusing on a number..i got up to around 230 at 1 point-i was big, but felt so unhealthy. I hope overtime to get up to maybe 190...but for now my body seems to prefer my lower weight-no knee pain, no back pain etc
im hoping to take the firemans test in april so i wanna be in good shape for that
cool, have a friend who has been on for 5 yrs and makes 80,000, loves the hours. Very competitive and hard to get hired here in the SE.
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NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #53 on: February 14, 2010, 06:00:26 AM »
cool, have a friend who has been on for 5 yrs and makes 80,000, loves the hours. Very competitive and hard to get hired here in the SE.
its gonna be competitive here too i bet-i think theres gonna be a couple thousand taking the test


___________________
Sunday
7 am
about 25 minutes on treadmill
1 min @ 3 mph, 1 min @ 9.9 mph...repeated back and forth for 10 intervals
1 min @ 3mph, 1 min @ 10.3 mph...repeated back and forth for 2 intervals

diet today
50g milk egg powder tbsp mac oil
6 omega egg w spinnach
8 oz turkey green bean tbsp mac oil
same as above
50g milk egg powder tbsp mac oil
8oz turkey green bean tbsp mac oil
w

Purple Aki

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Re: Naturalwonder83 training Log
« Reply #54 on: February 14, 2010, 06:07:59 AM »
i do kickboxing/martial arts
the ceiling is pretty low in the gym so the ropes arent that tall-still fun though to climb


Ropes are great. I find they're good for biceps and traps, esp weighted climbs.

It's interesting to see how little carbs you take in most days, considering the type of phys you do. I've recently started lowering carbs after years of eating loads of pasta etc (because I was told you needed to if you were doing lots of running/weight circuits/endurance type phys) and I've not noticed any real dip in performance, in fact I feel more energetic most of the time.

Do you find you have consistent energy levels or do you cycle carbs depending on what you are doing that day?

NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #55 on: February 14, 2010, 06:42:40 AM »
Ropes are great. I find they're good for biceps and traps, esp weighted climbs.

It's interesting to see how little carbs you take in most days, considering the type of phys you do. I've recently started lowering carbs after years of eating loads of pasta etc (because I was told you needed to if you were doing lots of running/weight circuits/endurance type phys) and I've not noticed any real dip in performance, in fact I feel more energetic most of the time.

Do you find you have consistent energy levels or do you cycle carbs depending on what you are doing that day?
i find my energy is very good throughout the week
the only time i feel a bit weird is the day after my cheat meals
as of now i only eat carbs pre n post workout...and on my cheat meals...i find around 80-100g of carbs on workout days is solid for me

what kind diet do u follow??
w

Purple Aki

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Re: Naturalwonder83 training Log
« Reply #56 on: February 15, 2010, 06:45:10 AM »
i find my energy is very good throughout the week
the only time i feel a bit weird is the day after my cheat meals
as of now i only eat carbs pre n post workout...and on my cheat meals...i find around 80-100g of carbs on workout days is solid for me

what kind diet do u follow??

Up until last December I had to eat what was served in the galley at work - which was pretty much high fat, high carbs, medium protein junk food four times a day.

Since New Year I've been eating more of a "cutting body building" diet - 1g protein per lb of lean body weight (either chicken breast, eggs, white fish or tuna) and a small amount of cabs with each meal (brown rice, oats or baked potato).

I was worried about having enough energy for when I do a long run on a sunday, but it seems OK so far (I think having a cheat meal on a Saturday may be helping this.) Also, I'm losing the flab I put on last year after breaking my leg quite nicely.

I'm going to give your method a go and cut the carbs right back apart from before/after training and with a cheat meal. I'll report back how it goes.


NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #57 on: February 15, 2010, 11:50:42 AM »
mon
back bis

underhand chins
slow
4 x 12

1 arm db rows
100 x 10
100 x 10
100 x 10
100 x 10

wide pulldowns
160 x 10
180 x 10
180 x 10

rack deads
135 x 10
225 x 10
315 x 10
365 x 10
365 x 10

db pullovers
80 x 12
80 x 12

stiff arm pushdowns
30 x 12
30 x 12

incline db curls
arms outward
35 x 10
35 x 10
35 x 10

concentration curls
30 x 10
35 x 10
35 x 10

cable wrist curls ss cable reverse curls
4 x 15 ss 4 x 10

cardio
30 mins
9.5 incline
3.8mph

diet
cheat day!
50g milk egg powder tbsp mac oil
8 oz turkey green bean tbsp mac oil
8 oz turkey 1 cup brown rice pasta 1 apple
50g whey 30g waxy maize
bagel w cream cheese
large pizza
pasta alfredo w shrimp, steak, 2 fried banannas
grapes
50g milk egg powder tbsp mac oil


Up until last December I had to eat what was served in the galley at work - which was pretty much high fat, high carbs, medium protein junk food four times a day.

Since New Year I've been eating more of a "cutting body building" diet - 1g protein per lb of lean body weight (either chicken breast, eggs, white fish or tuna) and a small amount of cabs with each meal (brown rice, oats or baked potato).

I was worried about having enough energy for when I do a long run on a sunday, but it seems OK so far (I think having a cheat meal on a Saturday may be helping this.) Also, I'm losing the flab I put on last year after breaking my leg quite nicely.

I'm going to give your method a go and cut the carbs right back apart from before/after training and with a cheat meal. I'll report back how it goes.


i found when i had a lot of good fats w each meal i have tons of energy-just eat as much protein n good fat and veggie per meal as u want-and keep the carbs to pre post work
w

NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #58 on: February 16, 2010, 05:39:43 PM »
tuesday
chest and cardio

hammer strength incline press
1 plate per side x 10
2 pps x 10
2 plate+35 per side x 8
3 pps x 4

hammer strength flat press
2pps x 8
2 plate+20 per side x 7
2 plate+30 per side x 3

machine fly superset pushups
3 x 15-8 ss 3 x 10

upward cable crossover superset decline pushups
3 x 12 ss 3 x 12

cardio
30 mins
4.0 mph, 9-15 incline

diet today
50g egg milk powder tbsp mac oil
6 omega egg spinnach
50g milk egg powder tbsp mac oil
8 oz turkey cup brown rice pasta apple
50g whey 30g waxy maize
half of pizza
8 oz turkey green bean tbsp mac oil
----added some pizza in today-was craving it all day and i think my body needed the junk carbs-
w

chaos

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Re: Naturalwonder83 training Log
« Reply #59 on: February 16, 2010, 08:00:05 PM »

----added some pizza in today-was craving it all day and i think my body needed the junk carbs-
Oh NO!!!! Gene I hope you don't get a blemish from all the grease! :o
Liar!!!!Filt!!!!

NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #60 on: February 17, 2010, 11:33:10 AM »
wed
7 am
cardio
25 mins
1 min 3 mph, 1 min 9.9 mph...for 8 intervals
1 min at 3 mph, 1 min at 10.3 mph for 4 intervals

diet
50g milk egg powder tbsp mac oil
8 oz turkey green bean tbsp mac oil
same
same
50g milk egg powder tbsp mac oil
6 omega egg spinnach

Oh NO!!!! Gene I hope you don't get a blemish from all the grease! :o
i was worried too but so far so good
w

NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #61 on: February 18, 2010, 03:55:51 AM »
5:10 am
30 mins on treadmill
11 incline, 4.0 mph
w

NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #62 on: February 18, 2010, 06:19:37 PM »
shoulders tris traps

side lateral superset TRX T flies
20 x 12 ss 12 trx
20 x 12 ss 12 trx
20 x 12 ss 12 trx

arnold press superset TRX suspended shoulder/incline press, single leg
60 x 8 ss 10 per side
70 x 8 ss 10 per side
70 x 8 ss 10 per side
70 x 8 ss 10 per side

rear dumbell flies superset TRX Y flies
40 x 7 ss 12 ys
45 x 7 ss 12 ys
50 x 6 ss 12 ys
50 x 5 ss 12 ys

dumbell shrugs superset dumbell upright rows, wide grip
80 x 20 ss 30 x 10
90 x 20 ss 25 x 10
90 x 20 ss 25 x 10

bench dips(feet on stability ball) ss TRX tricep extensions ss overhead rope extensions
3 x 25, 20, 20 ss 3 x 12, 12, 10 ss 3 x 70 x 12, 8, 8

bodyweight skullcrushers on floor
20 reps

50g milk egg powder tbsp mac oil
6 omega egg w spinnach
8 oz turkey green bean tbsp mac oil
50g milk egg powder cup oats, asian pear
50g whey 30g waxy
steamed shrimp w broccoli tbsp mac oil
2 can sardines w green bean tbsp mac oil
w

NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #63 on: February 19, 2010, 04:49:59 AM »
friday

6 15 am

25 min on tread
1 min at 3mph 1 min at 9.8-9.9 mph repeated back and forth for 12 intervals

abs
bench knee up ss overhead med ball choppers ss med ball russ twists
3 x 20 ss 3 x 20 ss 3 x 40(20 per side)
w

coltrane

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Re: Naturalwonder83 training Log
« Reply #64 on: February 19, 2010, 07:43:53 AM »
I see you go high rep leg presses.. sets of 20.  Good stuff, right?   The burn is awesome, isn't it?

I think ppl get stuck on the notion of squating and that's it.  I get better results with high rep leg presses... but where the last 5 are super difficult to get.

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Re: Naturalwonder83 training Log
« Reply #65 on: February 19, 2010, 09:03:32 AM »
I see you go high rep leg presses.. sets of 20.  Good stuff, right?   The burn is awesome, isn't it?

I think ppl get stuck on the notion of squating and that's it.  I get better results with high rep leg presses... but where the last 5 are super difficult to get.
I've pulled my hamstring twice doing leg presses, I'm done. I only squat and hack squat now.
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coltrane

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Re: Naturalwonder83 training Log
« Reply #66 on: February 19, 2010, 10:06:17 AM »
I've pulled my hamstring twice doing leg presses, I'm done. I only squat and hack squat now.

really?   That's interesting.  Maybe the back of the seat was up too high? 

NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #67 on: February 19, 2010, 04:04:52 PM »
I see you go high rep leg presses.. sets of 20.  Good stuff, right?   The burn is awesome, isn't it?

I think ppl get stuck on the notion of squating and that's it.  I get better results with high rep leg presses... but where the last 5 are super difficult to get.
yeah i like the high rep leg presses...the burn was torturous last time lol

i like varying leg exercises-what ever im in the mood for..but i agree that squats arent the only exercise!
w

NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #68 on: February 19, 2010, 04:05:31 PM »
I've pulled my hamstring twice doing leg presses, I'm done. I only squat and hack squat now.
i could def see that happenening! :o :o
w

NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #69 on: February 19, 2010, 04:07:17 PM »
friday
diet

50g milk egg powder tbsp mac oil
6 omega egg w spinnach
8 oz turkey green bean tbsp mac
8 oz turkey green bean tbsp mac
50g whey 2tbsp nat pb
6 omega egg w spinnach
50g whey tbsp mac
w

NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #70 on: February 20, 2010, 06:28:20 PM »
Sat
Legs

TRX deep squats superset TRX single leg squats(glutes to heel)
3 x 15 ss 3 x 12 per leg

TRX deep squats superset TRX single leg jump squats(glutes to heel at bottom)
3 x 15 ss 3 x 10 per leg

TRX reverse lunge(back foot doesnt touch floor) superset TRX jumping scissor lunges
4 x 12 per leg ss 4 x 12

TRX sprinter squats superset TRX sprinter jump squats superset TRX travel hops
2 x 15 ss 2 x 12 ss 2 x 10

TRX single leg sprinter squats superset TRX single leg sprinter jump squats superset TRX single leg travel hops
2 x 12 per leg ss 2 x 12 per leg ss 2 x 12 per leg

Barbell deep front squats superset TRX hamstring curls superset TRX glute bridges
185 x 15 ss 15 ham curls ss 12 bridges
195 x 15 ss 15 ham curls ss 12 bridges
205 x 12 ss 15 ham curls ss 12 bridges

Romanian Barbell Deads
185lbs
3 x 15

diet today
50g milk egg powder tbsp mac oil
15 egg whites, cup oats, apple
50g whey 30g waxy maize
8 oz turkey green bean tbsp mac oil
same
broiled sole w broccoli tbsp mac oil
50g whey tbsp mac oil
w

MJK

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Re: Naturalwonder83 training Log
« Reply #71 on: February 20, 2010, 10:01:32 PM »
Damn Geno i'd get real sick of your diet real quick. Don't know how you do it.
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NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #72 on: February 21, 2010, 02:13:34 PM »

Back/bis/abs

corn cob pullups
8
wide pullups
12
corn cob pullups
6
wide pullups
12

hammer strength 1 arm iso rows
2 pps x 10
3 pps x 10
4 pps x 10
4 pps x 10

underhand 2 arm dumbell rows
55s x 10
75x 10
80s x 10
80s x 10

dumbell pullovers
85 x 12
90 x 12
90 x 12

underhand pulldowns
150 x 10
180 x 10
180 x 10

incline dumbell curls, outward arms
40 x 10
40 x 10

2 arm high cable curls
40 x 12
50 x 12

cable wrist curls ss cable reverse curls
3 x 15 ss 3 x 12

incline bench reverse crunch
2 x 15
ab standups
2 x 15
med ball russ twist
2 x 20 per side

diet
50g whey tbsp mac oil
8 oz turkey spinnach tbsp mac oil
15 egg whites cup oats apple
50g whey 30g waxy maize
6 omega egg spinnach
50g milk egg powder 2tbsp nat pb



Damn Geno i'd get real sick of your diet real quick. Don't know how you do it.
gotta have clear skin
w

NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #73 on: February 22, 2010, 04:02:19 AM »
5:30 am
cardio
9 intervals of 1 min at 3 mph, 1 min at 9.9 mph
2 intervals of 1 min at 3mph, 1 min at 10.4 mph
w

Purple Aki

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Re: Naturalwonder83 training Log
« Reply #74 on: February 22, 2010, 09:54:48 AM »
Followed the diet for a week now, and so far so good. Been supplementing with flax seed oil and oats as my only carb source pre/post workout only. Have had tons of energy and ran a good 10 miler yesterday. :)