Author Topic: Naturalwonder83 training Log  (Read 429759 times)

mass 04

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Re: Naturalwonder83 training Log
« Reply #600 on: January 15, 2011, 04:34:33 PM »
You've got to be kidding?

NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #601 on: January 16, 2011, 06:36:33 PM »
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
w

NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #602 on: January 16, 2011, 06:39:29 PM »
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!
w

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Re: Naturalwonder83 training Log
« Reply #603 on: January 16, 2011, 06:41:53 PM »
im actually gonna be stuck at work sorry

no need for apologies.

NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #604 on: January 17, 2011, 04:57:41 PM »
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
w

NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #605 on: January 18, 2011, 05:30:59 PM »
tuesday evening
20 mins on stairmaster
w

newmom

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Re: Naturalwonder83 training Log
« Reply #606 on: January 18, 2011, 05:32:17 PM »
they are saying 6 to 8 inches of snow on friday Gene :'(

NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #607 on: January 18, 2011, 05:38:35 PM »
they are saying 6 to 8 inches of snow on friday Gene :'(
oh crap
i cant take this anymore
w

newmom

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Re: Naturalwonder83 training Log
« Reply #608 on: January 18, 2011, 05:39:32 PM »
oh crap
i cant take this anymore

I know, it's just too much

chaos

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Re: Naturalwonder83 training Log
« Reply #609 on: January 18, 2011, 06:12:31 PM »
oh crap
i cant take this anymore
Come to SoCal Gene, it was over 80 AGAIN today............ :D
Liar!!!!Filt!!!!

NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #610 on: January 18, 2011, 06:15:14 PM »
Come to SoCal Gene, it was over 80 AGAIN today............ :D
i hear theres a bad storm hitting ca soon ??? :o
w

chaos

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Re: Naturalwonder83 training Log
« Reply #611 on: January 18, 2011, 06:20:49 PM »
i hear theres a bad storm hitting ca soon ??? :o
Just checked the 10 day forecast.........no chance of rain and high 60's - mid 70's....... ???
Liar!!!!Filt!!!!

NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #612 on: January 18, 2011, 06:59:00 PM »
Just checked the 10 day forecast.........no chance of rain and high 60's - mid 70's....... ???
ah ok...good
w

andreisdaman

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Re: Naturalwonder83 training Log
« Reply #613 on: January 20, 2011, 05:54:00 PM »
Bluto.....I mean Gene....this thread is just an obvious attempt to run up your post count isn't it???

NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #614 on: January 20, 2011, 08:41:31 PM »
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
w

NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #615 on: January 21, 2011, 05:39:49 PM »
friday
30 mins stairmaster level 10
w

Meso_z

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Re: Naturalwonder83 training Log
« Reply #616 on: January 23, 2011, 12:08:07 AM »
whats your current weight?

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Re: Naturalwonder83 training Log
« Reply #617 on: January 23, 2011, 04:03:39 AM »
friday
30 mins stairmaster level 10

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

NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #618 on: January 24, 2011, 10:13:48 AM »
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 ???

;D 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
w

newmom

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Re: Naturalwonder83 training Log
« Reply #619 on: January 24, 2011, 10:36:08 AM »
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

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Re: Naturalwonder83 training Log
« Reply #620 on: January 24, 2011, 03:25:31 PM »
I too enjoy the stairmaster. I go at 20 for at least 75 minutes 6 days a week
thats crazy!! :o

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
w

NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #621 on: January 25, 2011, 07:59:40 AM »
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
w

NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #622 on: January 27, 2011, 05:07:58 PM »
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
w

NaturalWonder83

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Re: Naturalwonder83 training Log
« Reply #623 on: January 28, 2011, 06:06:42 PM »
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
w

outby43

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Re: Naturalwonder83 training Log
« Reply #624 on: January 28, 2011, 06:52:36 PM »
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.