Naturalwonder83 training Log

[NaturalWonder83]

Monday 530 am

Rotator cuff
Wall slides

Flat db press 4 X 12
Incline db press 3 X 12
Incline squeeze press 1 X 12
Cable crossovers 3 X 15

Leg lowering 3 X 12

[DroppingPlates]

Incline squeeze press 1 X 12

I like the Charles Glass version, where you push the DBs with an arch over your head and hold it there for 1-2 secs.

[NaturalWonder83]

I like the Charles Glass version, where you push the DBs with an arch over your head and hold it there for 1-2 secs.

i think I did them like that
Very shoulder friendly move
Amazing pump

[DroppingPlates]

i think I did them like that
Very shoulder friendly move
Amazing pump

For sure, I get a deep burn in the first set when I super set it with another exercise.

[NaturalWonder83]

Tuesday 530 am

Lax ball on post capsule

Underhand pull downs 5 X 12

1 arm db rows 5 X 15

Standing 2 arm cable rows 5 X 10

Dragon flags
Pallof press

[NaturalWonder83]

Wednesday 5 am

T spine double lax ball 45lb plate on chest
Glute rolling
Band hamstring mob

Dumbbell Romanian deads 4 X 10
Semi sumo deads 4 X 5
Land mine reverse lunges 4 X 12
Ball ham curl 3 X 10
Glute ham raises 4 X 10

[NaturalWonder83]

Thursday

530 am
Decided not to fast today...had carbs pre workout
Definitely bigger pump -usually I'm fasted when I train-was feeling a tiny bit flat last night and was starving this morning

Db hammers 5 X 12(10 sec rest in between sets)
Push downs superset rope hammers 5 X 15 ss 5 X 15
Barbell curls 4 X 12
Machine tricep extensions 4 X 12
Machine curls 4 X 12

1 arm suitcase carry
Mike o Hearn knee raises

Forearm soft tissue

[Yamcha]

Thursday

530 am
Decided not to fast today...had carbs pre workout
Definitely bigger pump -usually I'm fasted when I train-was feeling a tiny bit flat last night and was starving this morning

Db hammers 5 X 12(10 sec rest in between sets)
Push downs superset rope hammers 5 X 15 ss 5 X 15
Barbell curls 4 X 12
Machine tricep extensions 4 X 12
Machine curls 4 X 12

1 arm suitcase carry
Mike o Hearn knee raises

Forearm soft tissue

sound erotic

[NaturalWonder83]

sound erotic

really burns the abs


Cheat day

Pre workout-bag of sour worms
Post workout-2 s'mores pop tarts

Rice Krispies big bar

2 plates of Ziti chic parm and Marsala , 3 cookies,

Bag of Reese's Oreos-did not like them

Chicken and rice

8 glazed highway rest stop doughnuts

7 gingerbread Oreos

[NaturalWonder83]

Friday
530 am

Lax ball under foot

Side lying clam
Straight leg abduction raise

Lying ham curl machine 3 X 15
Single leg leg press 4 X 15
Cable pullthroughs 3 X 15

Dying bug with wall push

Hip stretch

[Yamcha]

really burns the abs


Cheat day

7 gingerbread Oreos

really glad that you were able to find those.
when I find good food, I want all to share that experience
I still have a full pack for a small Christmas party

[DroppingPlates]

I'm gonna send a complaint to Oreo for not distributing gingerbread Oreo in Europe

[NaturalWonder83]

really glad that you were able to find those.
when I find good food, I want all to share that experience
I still have a full pack for a small Christmas party

they are amazing!!

I'm gonna send a complaint to Oreo for not distributing gingerbread Oreo in Europe

u guys have better chocolate over there

----
Had an accident at work- structure in the where house collapsed yesterday and I ended up straining my pec I believe- I had to grab onto a huge tank of refrigerant and I felt a crunch and pop in my left chest
No swelling no bruising no loss of strength or range of motion- just the outside of my left pec feels sore

I immediately did heat and have been working on moving it and mobilizing it
Mega dosing on ginger, extra strong turmeric and lots of proelyctic enzymes
Today it feels much much better-like 80% better

Sat 8 am
T spine rumble roller
Tricep smash on little battlestar

Rear delt rows superset underhand pull downs 5 X 15 ss 5 X 10
Standing OHP 4 X 10
T bar rows 4 X 10
Laterals into external rotation 4 X 12

Just as I predicted it felt fine by the end of the workout
Really mobilizing the t spine had a huge impact on making it feel better

The OHP felt great as well

[DroppingPlates]

Sorry to hear about the accident, hopefully it has no nasty consequences.

Yeah, esp the Swiss and Belgian chocolate have a good reputation over here, but I don't believe that the origin really matters. I always check the % of cocoa, which should be at least >70% in my book. When it comes to antioxidants, the non Dutch processed/natural powder is the best.

[NaturalWonder83]

Sorry to hear about the accident, hopefully it has no nasty consequences.

Yeah, esp the Swiss and Belgian chocolate have a good reputation over here, but I don't believe that the origin really matters. I always check the % of cocoa, which should be at least >70% in my book. When it comes to antioxidants, the non Dutch processed/natural powder is the best.

thx
Feels almost all gone now
I bought some Icelandic chocolate yesterday tasted really rich -I'm like u i love the dark dark chocolate

[DroppingPlates]

thx
Feels almost all gone now
I bought some Icelandic chocolate yesterday tasted really rich -I'm like u i love the dark dark chocolate

That's interesting, since Iceland has to import almost anything apart from fish and beautiful women.
When it comes to its ingredients, is there anything unique about this choco?

[NaturalWonder83]

That's interesting, since Iceland has to import almost anything apart from fish and beautiful women.
When it comes to its ingredients, is there anything unique about this choco?

didnt know that! I'm not sure about the ingredients-it's very rich and higher in calories-will research it!!

Sunday am

T spine on pvc pipe
Lax ball under foot

Cable pullthroughs 3 X 12
Lying leg curl machine 4 X 12
Dumbbell Romanian deads 4 X 15
Side plank with hip er and ir

[NaturalWonder83]

Chest feels better again today
Just a little bit of soreness
Still going mega doses with ginger turmeric proelyctic enzymes

Thinking of doing chest tomorrow very high reps to get blood flow in chest

[Yamcha]

I partially tore my pec a year ago. It bruised up really nice.
It was on my fifth set of a heavy 5 (320 lbs.) barbell bench press.
Heard it rip too. Luckily, it wasn't as bad as I originally thought.
Did not do barbell bench press again until this past October.
I have completely changed my technique on it as well, closer grip (almost a close grip bench press)

[DroppingPlates]

Since both of you are no strangers to quality ice cream, I just had this one and its raspberry/choco combo is 8/10 material 

[NaturalWonder83]

I partially tore my pec a year ago. It bruised up really nice.
It was on my fifth set of a heavy 5 (320 lbs.) barbell bench press.
Heard it rip too. Luckily, it wasn't as bad as I originally thought.
Did not do barbell bench press again until this past October.
I have completely changed my technique on it as well, closer grip (almost a close grip bench press)

ouch! Geez...luckily all I did was sprain it and I'm happy it's pretty much pain free right now... Tearing my chest was my first thought when I heard the pop

Since both of you are no strangers to quality ice cream, I just had this one and its raspberry/choco combo is 8/10 material 

oo will try this week

[NaturalWonder83]

Monday 530 am

Active chest recovery rehab
Chest felt great
Tiiiiiny bit of soreness
Went nice and slow with reasonable weights

Tricep smashing on steel railing
Rotator cuff warmups

Flat dumbbell press 5 X 15
Tsiki incline press 5 X 15
Cable crossovers knuckles skyward 5 X 15
Rope crunches 4 X 20
High cable chop-kneeling anti rotational 4 X 10
Wall slides 4 X 12

[DroppingPlates]

Tsiki incline press 5 X 15

I had to Google for this, but I assume you mean 'tsuki'? It looks like a shoulder friendly move, correct?
So far I've only done the opposite version on a flat bench, so you start with palms down and end with palms up, which gives a good squeeze.

[NaturalWonder83]

I had to Google for this, but I assume you mean 'tsuki'? It looks like a shoulder friendly move, correct?
So far I've only done the opposite version on a flat bench, so you start with palms down and end with palms up, which gives a good squeeze.

that sounds like a great variation
The one I did u start with palms facing u squeezing your elbows in kinda like in an Arnold press then rotate to neutral at the top

------

Tuesday 420 am

T spine double lax ball 45lb plate on chest

Pull downs 4 X 15
Underhand pull downs 4 X 15
Standing 2 arm cable rows 4 X 10
Hammer strength 1 arm rows 4 X 12
T bar rows 4 X 10

Lax ball post capsule

[CT_Muscle]

that sounds like a great variation
The one I did u start with palms facing u squeezing your elbows in kinda like in an Arnold press then rotate to neutral at the top

------

Tuesday 420 am

T spine double lax ball 45lb plate on chest

Pull downs 4 X 15
Underhand pull downs 4 X 15
Standing 2 arm cable rows 4 X 10
Hammer strength 1 arm rows 4 X 12
T bar rows 4 X 10

Lax ball post capsule

Gene do you like the t bar row aparatus or the bar in the corner of the gym?