Naturalwonder83 training Log

[NaturalWonder83]

whoa pretty good..does the stairmaster go up to level 20, thats the highest level on the one I use..I ran 8 miles this am, then 2nd cardio 45 minutes stairmaster level 20, then 25 min on stair climber..BRUTAL

im not sure what it goes to-pretty high

how come ua re doing so much cardio??

[newmom]

I love cardio, trimming down, then I start weights in 2 weeks along with at least 90 min of cardio a day. Got a marathon in 16 weeks also

[NaturalWonder83]

I love cardio, trimming down, then I start weights in 2 weeks along with at least 90 min of cardio a day. Got a marathon in 16 weeks also

woah

[newmom]

woah

yea havent touched a weight in 7 years..gonna try to not weigh myself everyday, which is gonna be tough. Now that Im running outside in the am, I have to get legs in better shape than last years marathon. Im hoping they wont be as sore after

[NaturalWonder83]

yea havent touched a weight in 7 years..gonna try to not weigh myself everyday, which is gonna be tough. Now that Im running outside in the am, I have to get legs in better shape than last years marathon. Im hoping they wont be as sore after

dont u think u maybe are doing  a bit too much cardio
? i bet u could still get the same results with less

[newmom]

dont u think u maybe are doing  a bit too much cardio
? i bet u could still get the same results with less

maybe, but I truely enjoy it. Listen I got issues with what I look like. Is it mental, im sure it is. But because I was so obese, its my passion now

[NaturalWonder83]

maybe, but I truely enjoy it. Listen I got issues with what I look like. Is it mental, im sure it is. But because I was so obese, its my passion now

ok

[NaturalWonder83]

sat 630 am
3 mile run on track
7 min mile

[chaos]

Have you heard anything from the fire dept, Gene?

[NaturalWonder83]

sat 630 am
3 mile run on track
7 min mile

diet today
cheat day

4 omega eggs w 3/4 cup egg whites w spinnach
2 scoop pro powder tbsp mac oil
slice blueberry cheesecake
1 soft pretzel
4 slices pizza
1 slice pizza
1 large order of penne vodka
2 reeses peanut butter cup cookies
2 scoop pro powder tbsp mac oil
8 oz salmon w spinnach handful pumpkin seeds

[NaturalWonder83]

Have you heard anything from the fire dept, Gene?

not yet
we get the written test results mid july

thanks for asking

[NaturalWonder83]

sunday

rest day


diet

2 scoop pro powder tbsp mac oil
4 omega eggs w 3/4 cup egg whites w spinnach
7 oz salmon w spinnach and tomatoes handful pumpkin seeds
7 oz turkey green beans handful pecans/brazil nuts/walnuts
tuna sashimi w advocadoe, mixed field green salad
2 scoop pro powder 2 tbsp natural pb

[newmom]

gene you ever tried power peanut butter..Its better and better for you IMO

[NaturalWonder83]

gene you ever tried power peanut butter..Its better and better for you IMO

i have before-its good-but i dont like the added sugar in it-too risky for my face

[newmom]

i have before-its good-but i dont like the added sugar in it-too risky for my face

ohhhh gotcha

[NaturalWonder83]

monday
515 am

cardio and abs

20 mins hiit on treadmill

abs after:

stabilty ball pikes...3 sets of 20
cable negative accentuated incline bench crunches...3 sets of 20
med ball russian twists...3 sets of 20 per side
1 arm plank on stabilty ball-5 secs per arm...this one is hard...cant get very long on it

[NaturalWonder83]

monday
515 am

cardio and abs

20 mins hiit on treadmill

abs after:

stabilty ball pikes...3 sets of 20
cable negative accentuated incline bench crunches...3 sets of 20
med ball russian twists...3 sets of 20 per side
1 arm plank on stabilty ball-5 secs per arm...this one is hard...cant get very long on it

monday afternoon
back calves

went slow on everything...really focused on form...i lost my straps a few weeks ago so i am getting used to lifting w no straps...i think in the long run it will be better for me

i also noticed my body seems to have filled out in the past few weeks...im not sure if its the junky cheat day, or the fact that i have begun doing bodybuilding training again...but its good...looking pumped

i like my new split of 5 days a week...short quick workouts and i like having weekends off


wide pulldowns superset seated calf raise
150 x 15 ss 1 plate+quarter x 12
180 x 12 ss plate+35 x 12
200 x 8 ss 2 plates x 12
220 x 6 ss 2 plate+25 x 20

hammer strength iso row superset leg press calf
2 plates per side x 12 ss 3 plates per side x 15
3 plates per side x 10 ss 5 pps x 15
4 pps x 8 ss 5pps x 15
4 pps x 10 ss 5 pps x 25

vbar chins superset smith machine standing calf raise
15 vbar chins ss 225 x 15
15 vbar chins ss 295 x 15
15 vbar chins ss 315 x 15
10 vbar chins ss 315 x 15

hypers
bw x 12
+25 x 12
+25x12
+25 x 12

same diet
4 omega eggs w 3/4 cup egg whites
2 scoop whey iso tbsp mac oil
8 oz turkey green beans handful pistachios
pre workout-10 egg whites, 1 cup oats w/ berries and 1/2 cup applesauce w cinnomon
post-2 scoop pro powder-ive been using beverly international ultimate muscle protein 2tbsp nat pb
2 can herring w snow peas, handful pumpkin seeds
6 oz turkey w spinnach handful brazil nuts and almonds

[NaturalWonder83]

chest and cardio
moved at a good pace...finished in half an hour-then went for a run

incline barbell press superset incline dumbell flies superset incline upward cable crossovers
185 x 10 ss 50 x 15 ss 30 x 15
195 x 8 ss 70 x 15 ss 30 x 15
205 x 5 ss 80 x 10 ss 35 x 10
205 x 5 drop to 195 x 5 drop to 185 x 5 drop to 135 x 10 ss 35 x 20 ss 20 x 20

machine press superset pushups on 2 med balls superset pec deck
160 x 15 ss 15 med ball pushups ss 160 x 15
180 x 12 ss 10 med ball pushups ss 180 x 12
200 x 10 ss 8 med ball pushups ss 200 x 12
230 x 8 ss 8 med ball pushups ss 220 x 6

cardio

3 mile run outside

 diet
4 omega eggs w 3/4 cup whites w spinnach
1 cup oats w 2 scoop pro powder, 1/2 cup applesauce w berries and cinnomon-pre workout
8 oz turkey green beans handful almonds
8 oz turkey green beans handful brazil nuts and walnuts
2 scoop whey iso tbsp mac oil-ive been using rxodus whey bottanical-its whey iso w greens mixed in and high fiber
8 oz turkey green beans 2tbsp nat pb
8 oz salmon w advocadoe and pumpkin seeds w spinnach

i feel very tired today...good strength in the workout-but the run after was unusually hard...maybe it was the humid weather...or possibly i didnt drink enough water...but ive felt tired all day

[NaturalWonder83]

wednesday
515 am-25 mins hiit cardio on treadmill

wednesday afternoon-legs and calves
done in 40 minutes
legs were pumped and very sore

smith machine squats-very very deep-ass to ground superset sled pushes superset walking lunges

135 x 25 ss heavy sled x 4 pushes ss 50 lunges
135 x 25 ss heavy sled x 4 pushes ss 50 lunges
135 x 25 ss heavy sled x 4 pushes ss 50 lunges

jefferson squats superset stiff leg deads superset close stance leg presses
135 x 8 per side ss 135 x 15 ss 3 plates per side x 30
135 x 8 per side ss 135 x 15 ss 3 plates per side x 30
135 x 8 per side ss 135 x 15 ss 3 plates per side x 30

trx glute bridge superset trx leg curls superset box jumps superset leg press calf presses
12 trx glute ss 12 trx leg curls ss 12 box jumps ss 3 plates per side x 30
12 trx glute ss 12 trx leg curls ss 12 box jumps ss 3 plates per side x 30
12 trx glute ss 12 trx leg curls ss 12 box jumps ss 3 plates per side x 30

same diet

[NaturalWonder83]

thursday
delts and cardio

good workout-done in half an hour-presses felt strong and each time i do them i am able to increase weight with good form...i hope to be able to press the 100lbs eventually
i no longer plan on going heavier than 30lbs on side laterals...i dont think there is a need to go heavy with them

palms out dumbell side laterals superset bent over dumbell laterals superset bench knee ups
15 x 15 ss 15 x 15 ss 15 knee ups
20 x 15 ss 15 x 15 ss 15 knee ups
25 x 15 ss 15 x 15 ss 15 knee ups

seated dumbell press
80 x 8
80 x 8
80 x 8

dumbell shrugs
80 x 12
90 x 12
100 x 12
100 x 12 drop to 90 x 12 drop to 80 x 12 drop to 70 x 12 drop to 40 x 20

hanging wipers superset ab wheel rollouts
15 wipers ss 15 ab wheel
15 wipers ss 15 ab wheel
15 wipers ss 15 ab wheel

3 mile shirtless run outside after

same diet

[NaturalWonder83]

friday
5 am-20 mins hiit cardio on treadmill

1 pm-arms and calves

barbell curls superset close grip bench
65 x 10 ss 135 x 10
85 x 10 ss 165 x 10
85 x 10 ss 165 x 8
85 x 10 ss 165 x 8

preacher curl superset straight bar pressdowns
105 x 12 ss 70 x 12
105 x 12 ss 90 x 12
105 x 12 ss stack x 12
105 x 12 ss stack x 12

cable wrist curls superset cable reverse curls
30 x 30 ss 25 x 15
30 x 30 ss 25 x 15
30 x 30 ss 25 x 15

leg press calf superset hammer curls
1 plate per side x 30 ss 15 x 12
2 pps x 30 ss 25 x 12
2 pps x 30 ss 30 x 12
2 pps x 30 ss 35 x 12

very happy to have no forearm pain during this...im still hesitant to go heavy w/ hammer curls so i slowed the reps down.

stairway calves
1 step x 1 raise
2nd step x 2 raise
3rd step x 3 raise
up to 27 step x 27 raises

same diet

[NaturalWonder83]

saturday
no cardio

cheat day

3 omega eggs w 3/4 cup whites w spinnach
2 scoop pro powder tbsp mac oil
1 soft pretzel
small cheese pizza at lombardis in nyc
1 slice of juniors carrot cake cheesecake
2 sushi rolls
1 soft pretzel
2 scoop pro powder w blueberries and tbsp mac oil

sunday
today
diet
2 scoop pro powder tbsp mac oil
3 omega eggs w 3/4 cup whites w spinnach
2 cans sardines handful pumpkin seeds w green beans
had a handful almonds for a snack
8 oz turkey green beans handful walnuts brazil nuts almonds
8 oz salmon w spinnach tomatoe handful pumpkin seeds
2 scoop pro powder tbsp mac oil

[NaturalWonder83]

monday
6 am
3 mile run outside on track

monday evening
calves chest abs

seated calf
4 sets of 30 reps...then 4 drop sets w 3 rest pauses on each drop

rotary calf
6 sets of 10 reps

flat bench press
135 x 5
185 x 5
225 x 5
255 x 5

hammer strength incline press
2 plates per side x 6
3 plates per side x 8
3 plates per side x 6
3 plates per side x 5

cable crossovers
70 x 15
80 x 15
90 x 12

pec deck
170 x 12
170 x 12

abs
reverse crunch on stabilty ball
3 sets of 15

explosive kip off floor
2 sets of 10
forward jumping roll into explosive kip off floor
12

med ball russian twist
3 sets of 50

same diet

[NaturalWonder83]

tuesday

had a crappy workout this morning-but a decent run after-i was so pissed that the workout was bad that i redid the workout after work and had a much better time
i now know that i cant have good workouts in the morning-i need to lift in the afternoon

tuesday
730 am
back and cardio

wide pullups
4 x 12

underhand barbell rows
135 x 10
155 x 8
175 x 8
175 x 8

1 arm db rows
80 x 8
90 x 8
100 x 8
100 x 8

underhand pulldowns
160 x 8
180 x 8
200 x 6
200 x 6

cardio-3 mile run outside-felt good

then i redid back after work:
5 pm
wide pullups
bodyweight 12 pullups
+25lbs x 8 pullups
+25lbs x 8 pullups
+25lbs x 8 pullups

underhand barbell rows
135 x 15
155 x 10
175 x 8
175 x 8

chest supported 2 arm dumbell rows on incline bench
50s x 12
50s x 12
50s x 12
50s x 12

vbar pulldowns
160 x 10
180 x 8
180 x 8
180 x 8

same diet

[NaturalWonder83]

wednesday
515 am-30 mins on the treadmill...12 incline, 3.8 mph

wednesday afternoon
legs
done in 40 mins

smith machine split squats
135 x 15 per leg
185 x 15 per leg
225 x 12 per leg
225 x 12 per leg

smith machine narrow stance squats-very deep
225 x 12
225 x 12
225 x 12

walking lunges w barbell
135 x 20 lunges
135 x 20 lunges
135 x 20 lunges

trx front squat w travel hop superset heavy sled pushes superset trx single leg pistol squats
15 trx travels ss heavy sled push ss 12 trx pistols per leg
15 trx travels ss heavy sled push ss 12 trx pistols per leg
15 trx travels ss heavy sled push ss 12 trx pistols per leg

diet was the same except i added a cup of wild blueberries to my post workout shake of 2 scoops pro powder and tbsp mac oil...felt i needed the extra carbs-felt drained after the workout