Naturalwonder83 training Log

[mass 04]

You've got to be kidding?

[NaturalWonder83]

sunday
legs and cardio
arm felt great today-50s felt fine-no pain at all

Leg press superset walking lunges superset seated calf superset wall sits
3 plates per side x 20/ ss +30lbs x 30 lunges /superset 1 plate x 15 raises/ ss 1 min
5 pps x 20/ ss +40lbs x 30 lunges/ superset 2 plates x 15 raises/ss 1 min
6 pps x 20/ ss +50lbs x 30 lunges/ superset 2 plates x 15 raises/ ss 1 min

seated leg curl superset dumbell stiff leg deads superset standing calf raise superset leg press calf
100 x 15/ ss 50s x 15/ ss 200 x 20/ ss 3 plates per side x 20
100 x 15/ ss 50s x 15/ ss 200 x 20/ ss 3 plates per side x 20
100 x 15/ ss 50s x 15/ ss 200 x 20/ ss 3 plates per side x 20

cardio
20 mins HIT cardio
i changed it up-usually i do 1 minute at 9.8 mph, then 1 min at 3 mph
but today i did 3 mph for 1 min, followed by 30 secs working up to 11 mph for 2 sprints at the end

[NaturalWonder83]

try lifting actual weights next workout gene.

you'll be surprised how well it works compared to the aerobics you currently do.

calm down fatboy
u do realize these are rehab workouts to get my arm back to normal?

the kid is on my thread insulting my workouts when he lifts like a pussy.

never insulted your actual workouts-only your diet

see FP, I don't understand your criticism at all. You do realize Gene had surgery not that long ago.


Gene, how's this Monday late am at Golds?

im actually gonna be stuck at work sorry

Hhahahhaaaaa Gene would destroy you in any workout.

right on!

[newmom]

im actually gonna be stuck at work sorry

no need for apologies.

[NaturalWonder83]

monday
upper body
finished in 40 mins

arm felt great-no pain-1 arm db rows, db presses, and pullups felt great-will prob use 70s next week for the rows, and prob 20lbs for the pullups...can def go heavier on curls too-i liked using the bicep blaster a lot

pushups
9 sets of 25

back extensions w scapula retraction
3 sets of 12

incline dumbell press superset 1 arm dumbell rows
50s x 15 ss 50s x 12 per arm
50s x 15 ss 50s x 12 per arm
50s x 15 ss 50s x 12 per arm

trx overhead delt raises superseet assisted pullup machine
12 ss 40lbs x 12
12 ss 40lbs x 12
12 ss 40lbs x 12

barbell curls using arm blaster superset vbar pushdowns
30lbs x 15 ss 75 x 15
30lbs x 15 ss 75 x 15
30lbs x 15 ss 75 x 15

hammer curls using arm blaster superset dips
20lbs x 15 ss 15
20lbs x 15 ss 15
20lbs x 10 ss 15

cardio
30 min on eliptical

[NaturalWonder83]

tuesday evening
20 mins on stairmaster

[newmom]

they are saying 6 to 8 inches of snow on friday Gene

[NaturalWonder83]

they are saying 6 to 8 inches of snow on friday Gene

oh crap
i cant take this anymore

[newmom]

oh crap
i cant take this anymore

I know, it's just too much

[chaos]

oh crap
i cant take this anymore

Come to SoCal Gene, it was over 80 AGAIN today............

[NaturalWonder83]

Come to SoCal Gene, it was over 80 AGAIN today............

i hear theres a bad storm hitting ca soon

[chaos]

i hear theres a bad storm hitting ca soon

Just checked the 10 day forecast.........no chance of rain and high 60's - mid 70's.......

[NaturalWonder83]

Just checked the 10 day forecast.........no chance of rain and high 60's - mid 70's.......

ah ok...good

[andreisdaman]

Bluto.....I mean Gene....this thread is just an obvious attempt to run up your post count isn't it???

[NaturalWonder83]

wednesday evening
30 mins on stairmaster at level 12

last meal was cheat meal-sloppy joes, brownies, hershey kisses

thursday morning
upper body

inverted rows/bottom range of motion pushups/cable choppers/trx delt pushes
3 sets of 15/30/40lbs x 15 per side/30 secs

bench press bar w chains/transitional plank/jumping jacks w/ giant ropes/renegade rows w kettlebell
3 sets of 50 reps/12/25/44lbs x 12 per arm

trx y flies/trx bear hugs//trx swimmer pull/trx tricep extensions
3 sets of 15/15/15/15

last meal was cheat meal-chicken pot pie, hershey kisses, 1 brownie, reeses peanut butter cups and m&ms

[NaturalWonder83]

friday
30 mins stairmaster level 10

[Meso_z]

whats your current weight?

[newmom]

friday
30 mins stairmaster level 10

  Good Job, what's the highest level it goes to

[NaturalWonder83]

whats your current weight?

i think im back up to like 172...i need to weigh myself tommorow
my abs are looking really good lately-im not sure what i changed in my diet to get them like that

Good Job, what's the highest level it goes to

im not sure...i think over 20
im soaked to the bone at level 10 though
i really like the stairmaster recently


Saturday:
legs
hack squat
2 plates per side x 15
2 plates+15 per side x 15
2 plates+15 per side x 15 drop to 1 plate per side x 30

single leg press
2 plates per side x 25
3 pps x 25
3 pps x 25

dumbell stiff leg deads superset seated calf
70s x 15 ss plate+25 x 50 secs
70s x 15 ss plate+25 x 50 secs
70s x 15 ss plate+25 x 50 secs

lying leg curls
80 x 15
80 x 15
80 x 15

incline reverse crunches
4 x 15

[newmom]

im not sure...i think over 20
im soaked to the bone at level 10 though
i really like the stairmaster recently

I too enjoy the stairmaster. I go at 20 for at least 75 minutes 6 days a week

[NaturalWonder83]

I too enjoy the stairmaster. I go at 20 for at least 75 minutes 6 days a week

thats crazy!!

monday
upper body
arm is back to normal i think...i still want to be somewhat careful w/ it though

TRX inverted rows superset TRX I raises superset TRX atomic pushups
25/25/25
25/25/25
25/25/25

incline dumbell press superset 1 arm dumbell rows
60s x 12 ss 60s x 12 per arm
60s x 12 ss 60s x 12 per arm
60s x 12 ss 60s x 12 per arm

gravitron pullups superset standing dumbell press superset ball crunches
30lbs x 10 ss 40lbs x 12 ss 25
30lbs x 10 ss 40lbs x 12 ss 25
30lbs x 10 ss 40lbs x 12 ss 25

barbell curls using arm blaster superset dips
40lbs x 15 ss 15
40lbs x 15 ss 15
40lbs x 15 ss 15

20 mins stairmaster level 11

[NaturalWonder83]

Tuesday
lower body

single leg press
1 plate per side x 20
2 pps x 20
3 pps x 20
3 plate+25 per side x 20

deep squats w/ pause at bottom superset reverse lunge w dumbells
185 x 15 ss 40s x 12
185 x 15 ss 40s x 12
185 x 15 ss 40s x 12

stiff leg deads superset single leg hamstring curl on ball
135 x 15 ss 15 per leg
135 x 15 ss 15 per leg
135 x 15 ss 15 per leg

single calf press on leg press
2 pps x 12
2 pps x 12
2 pps x 12 into both legs x 25

leg press
3 plates per side x 50

[NaturalWonder83]

tuesday night-cheat meal

wed morning-30 mins stairmaster level 10
2 cheat meals

thursday
2 small cheat meals

next cheat meal will be wed

[NaturalWonder83]

fri
upper body

pushups
10 sets of 25

pulldowns superset incline dumbell press
80 x 15 ss 70 x 12
100 x 15 ss 70 x 12

1 arm db rows superset dumbell overhead press
70 x 12 per arm ss 45 x 12
70 x 12 per arm ss 45 x 12

db shrugs superset rope face pulls
55 x 15 ss 40 x 15
55 x 15 ss 40 x 15

db hammer curls w arm blaster superset vbar pushdowns
25 x 15 ss 80 x 15
25 x 15 ss 100 x 15

machine curls
80 x 15
120 x 8 100 x 5 70 x 5

dumbell skulls
30 x 15
30 x 10

30 mins stairmaster level 10

[outby43]

I too enjoy the stairmaster. I go at 20 for at least 75 minutes 6 days a week

UH..WTF.  That is basically running isn't it?  I can go 8 on the one's at Golds for about 30 and I am spent.