Naturalwonder83 training Log

[NaturalWonder83]

Hey, I may take the 10 min drive and yell for you if ya want

cool!


sunday
today
chest tris abs cardio

incline dumbell press
80 x 10
80 x 10

flat dumbell press
80 x 8
80 x 8

pec deck superset med ball pushups
190 x 12 ss 12
190 x 12 ss 12

vbar pushdowns
100 x 15
80 x 12
60 x 10

rope extensions
50 x 12
50 x 12
50 x 12

dips
15
15
15

stability ball pikes
20
20
20

30 mins stairmaster level 11

ate more today-felt good no cravings

[Meso_z]

just about 10 weeks i think
my bodyfat is 5-6% right now
my trainer tells me no cheats
i think i can still get away w/ it
what do u think?

Yes, keep them in. Once a week
You will get wayyy leaner with a cheat..

[NaturalWonder83]

Yes, keep them in. Once a week
You will get wayyy leaner with a cheat..

i agree...thanks


monday
ran 3 miles outside...6 min mile...felt good

tuesday
rest day
body was feeling a bit bloated so i did a keto diet

tommorow is legs and cardio

[NaturalWonder83]

Wed
Legs and Back
rest times were very short, practically non existant.

Pullups superset Walking Lunges w/ sand bag on shoulders superset Squats w/ sand bag on shoulder

12/ 70lbs x 30 lunges/ 70lbs x 15
12/ 70lbs x 30 lunges/ 70lbs x 15
12/ 70lbs x 30 lunges/ 70lbs x 15

Smith Machine Split Squats superset TRX inverted rows(feet up on box)
135 x 12 per leg/ 15 TRX
185 x 12 per leg/ 15 TRX
185 x 12 per leg/ 15 TRX

Leg Press superset Squats superset Hammer Chins
7 plates per side x 15/ 135 x 15/ 10 chins
7 pps x 15/ 135 x 15/ 10 chins
7 pps x 15/ 135 x 15/ 8 chins

Bent over rows superset Glute Ham Raises
135 x 6 narrow grip, 6 wide grips/ 10 GHR
135 x 6 narrow, 6 wide/ 8 GHR
135 x 6 narrow, 6 wide/ 5 GHR

[NaturalWonder83]

Thurs
Side/rear delts, traps, calves, abs, cardio

Face pulls on cable
40 x 15
70 x 15
100 x 15
100 x 15

Smith machine shrugs
135 x 20
195 x 20
195 x 20
195 x 20

Leaning dumbell side raise superset cable side raise
35 x 10 ss 30 x 10
35 x 10 ss 30 x 10
35 x 10 ss 30 x 10
35 x 10 ss 30 x 10

Ab wheel rollouts
3 sets of 15

Palof press iso
30lbs x 40 secs
plaof press
30lbs x 15 reps

Med Ball Russ Twists
25lbs-3 sets of 30

Calves
1st step 1 raise
2nd step 2 raises
up to 17 steps 17 raises

30 mins cardio
4.0 mph, 8 incline

[outby43]

have you backed off the keto diet?  I noticed you said you went back on for a day.

[NaturalWonder83]

have you backed off the keto diet?  I noticed you said you went back on for a day.

i went on the keto that 1 day because i felt bloated...heres my diet right now:

4 omega eggs w 1 cup egg whites, 3 turkey bacon, 1/2 cup quionia or buckwheat and blueberries
2 scoop pro powder w 1 apple and 2tbsp pb
7 oz turkey or chicken w tomato paste, kale, 28g pecans
7 oz turkey or chicken w tomato paste, kale, 28g walnuts or hazlenuts
7 oz salmon or sardines or herring, spinnach, tomatos, 1/4 cup pumpkin seeds
2 scoop pro powder w fiber powder, tbsp mac nut oil, green beans

every few days ill add in 30g quionia to the turkey meals if i feel i need it

[NaturalWonder83]

Friday-rest day

Sat-went to Golds New Haven

Chest arms calves abs

Old school Incline Press Machine
2 separte handles and 2 bars w/ weight
1 plate per side felt very heavy

1 plate per side
3 sets of 7 reps

Old school Flat Machine Press
260lbs-3 sets of 8

Pec Deck
200lbs-3 sets of 15

Cable Preacher Curls superset Dips w/ Chains on neck
3 sets of 15 ss 3 sets of 10

Machine Overhead Extensions superset Rope Pushdowns
3 sets of 12 ss 3 sets of 12

Cable Incline Curls superset Dumbell Hammer Curls
3 sets of 15 ss 3 sets of 15 w/ the 35s

Standing Calf Raise
4 sets of 50 secs

Seated Calf Raise
4 sets of 50 secs

Donkey Calf Raise
4 sets of 50 secs

30 mins on stepmill from the 1980s

Sunday
today
body was looking ripped to the bone
but my body shut down today
i truly think i am hypoglycemic or diabetic
my body was cold sweating, i had blurry vision, couldnt think, was listless
no energy lately
people have been telling me i havent been myself lately

i need to eat more
today i ate a lot of junk food and i feel better
tommorow is back day and more cheating

[chaos]

Thats what it sounds like Gene......your body needs some carbs.

Hang in there little buddy, and try to go easy on CalvinH tomorrow.

[Meso_z]

Thats what it sounds like Gene......your body needs some carbs.

Hang in there little buddy, and try to go easy on CalvinH tomorrow.

lol.

[NaturalWonder83]

Thats what it sounds like Gene......your body needs some carbs.

Hang in there little buddy, and try to go easy on CalvinH tomorrow.

thanks

Monday
back abs

pulldowns
3 sets of 120 x 15

Narrow grip barbell rows
3 sets of 155 x 10

Standing double handle cable rows
3 sets of stack x 10

Dumbell pullovers superset Stiff arm pushdowns
2 sets of 85 x 12 ss 40 x 12

hammer chins superset Back extensions on ball
10 ss 10
10 ss 10

TRX body saw superset Hanging wipers
3 sets of 30 secs ss 3 sets of 15

[NaturalWonder83]

Tuesday morning
Legs

Leg press
4 plates per side x 15
7 pps x 15
8 pps x 25
8 pps x 25

Sandbag front squats superset sandbag walking lunges
80lbs x 15 ss 80lbs x 30 lunges
80lbs x 15 ss 80lbs x 30 lunges
80lbs x 15 ss 80lbs x 30 lunges

Single leg hamstring curls on stability ball superset Single leg pistol squats
15 per leg ss 10 per leg
15 per leg ss 10 per leg
15 per leg ss 10 per leg

Tuesday evening
30 mins stairmaster level 10

Wednesday
today
chest abs

Cable crossovers superset Bosu pushups
50 x 15 ss 25
50 x 15 ss 25

Incline barbell press
165 x 10
165 x 10

Bench press
165 x 10
165 x 10

TRX atomic pushups
2 sets of 25

20 mins stairmaster level 11

[NaturalWonder83]

Thursday
shoulders

standing barbell press
95lbs 3 sets 10

leaning dumbell side raise superset cable lateral raise
3 sets: 35lbs x 12 per arm ss 30lbs x 12 per arm

barbell shrugs behind back
135 x 15
185 x 15
185 x 15
185 x 15

trx Y I T combo:30 reps
Y I COMBO:20 reps

30 mins stairmaster level 11

[NaturalWonder83]

Friday afternoon
6 mile run outside-6 minute mile

Sat-off

Sunday
today
will be chest tris abs calves

[NaturalWonder83]

Sunday
today

pushups superset ab wheel rollouts
50 / 20
50/ 20
50/ 20
50/ 20

incline barbell press
135 x 20
185 x 6
185 x 6
185 x 6

flat bench press
185 x 6
185 x 6
185 x 6
185 x 6

cable crossovers
40 x 15
40 x 15
40 x 15
40 x 15

rope pushdowns
80 x 15
100 x 12
130 x 8

dumbell skulls
30 x 8
30 x 8
30 x 8

trx tricep extensions
3 sets of 12

stairway calves
1st step x 1 raise
2nd step x 2 raises
3rd step x 3 raises
etc
17 steps x 17 raises

[NaturalWonder83]

Monday
back bis abs

pullups
3 x 15

vbar pulldowns
120 x 12
140 x 8
150 x 6

bent over cable barbell rows
80lbs 3 sets of 12

2 arm db rows on incline bench superset standing cable rows
50s x 10 ss 85 x 10
50s x 10 ss 85 x 10
50s x 10 ss 85 x 10

db pullovers superset low rope rows
75 x 20 ss stack x 12
75 x 20 ss stack x 12
75 x 20 ss stack x 12

cable preacher curls
3 sets of 10

incline hammer curls
3 sets of 10

cable wrist curls
3 x 20
cable reverse wrist curls
3 x 20

palof press iso on cable
40lbs-2 x 1 minute

lying flutter kicks superset lying scissors
3 x 50 ss 3 x 50

20 mins stairmaster level 20-ran outta time!!

[newmom]

20 mins stairmaster level 20-ran outta time!!

Imagine I do that for 90 min...kicks your butt huh Gene

[Meso_z]

I see no cheats lately. Sticking to the diet huh? 

[NaturalWonder83]

Imagine I do that for 90 min...kicks your butt huh Gene

indeed

I see no cheats lately. Sticking to the diet huh? 

havent been craving any cheat foods lately!!


tuesday
30 mins stairmaster level 12

abs
lying reverse crunch
3 x 30
russ twists w/ 25lbs med ball
3 x 30

[newmom]

indeed
havent been craving any cheat foods lately!!


tuesday
30 mins stairmaster level 12

abs
lying reverse crunch
3 x 30
russ twists w/ 25lbs med ball
3 x 30

what are russ twists Gene

[NaturalWonder83]

what are russ twists Gene

when u sit on floor and lean back w/ feet off floor and twist your arms side to side usually holding something like a med ball or weight in front of u

[newmom]

when u sit on floor and lean back w/ feet off floor and twist your arms side to side usually holding something like a med ball or weight in front of u

gotcha, thank you

[NaturalWonder83]

Wed from last week

legs

kettlebell goblet squat superset walking lunges superset med ball choppers
40kg x 20 ss 30lbs x 30 ss 25lbs x 20
40kg x 20 ss 30lbs x 30 ss 25 x 20
40kg x 50 ss 30lbs x 30 ss 25 x 20

trx leg curls superset hypers superset trx jump squats
20 ss 45lbs x 20 ss 20
20 ss 45lbs x 20 ss 20
20 ss 45lbs x 20 ss 20

20 mins stairmaster level 12

thursday last week
shoulders calves abs

bent over laterals superset barbell shrugs
15lbs x 15 ss 135 x 15
15 x 15 ss 185 x 15
15 x 15 ss 225 x 15
15 x 15 ss 225 x 15

standing press
125 x 10
125 x 10
125 x 10
125 x 10

machine side raise single arm superset ball crunch superset ball pike
140 x 15 ss 40 secs ss 40 secs
140 x 15 ss 40 secs ss 40 secs
140 x 15 ss 40 secs ss 40 secs
140 x 15 ss 40 secs ss 40 secs

leg press calf
4 sets of 50 secs @ 150lbs

30 secs fast rope waves superset 1 min jump rope-repeated non stop for 6 rounds
30 secs fast rope slams superset 1 min jump rope repeated non stop for 6 rounds

friday last week
arms
cable curls w arm blaster superset barbell skullcrushers
80 x 15 ss 50 x 15
80 x 15 ss 50 x 15
80 x 15 ss 50 x 15

barbell concentraion curls superset trx tricep extensions
40 x 15 ss 15
40 x 15 ss 15
40 x 15 ss 15

incline hammer curls superset tricep kickbacks facedown incline bench
30 x 12 ss 15 x 20
30 x 12 ss 15 x 20
30 x 12 ss 15 x 20

cable wrist curls 4 sets of 25
cable reverse wrist curls 4 sets of 15

20 mins stairmaster level 13

sat last week
30 mins stairmaster level 13

cheat meal sat night, cheat day sun, cheat day monday

[newmom]

your eating cheat meals before a contest??

[NaturalWonder83]

your eating cheat meals before a contest??

i aint doing that show anymore