Prodigalson's Cutting log

[prodigalso]

11/28/16 Back

6:10am
20 minutes on the elliptical (1.8 miles)

bb bent over row;
4 reps at 105lbs
4 reps at 115lbs
4 reps at 125lbs

BB Good mornings;
4 reps at 105lbs
4 reps at 115lbs
4 reps at 125lbs

Behind head wide grip pull down;
4 reps at 75lbs
4 reps at 87.5lbs
4 reps at 100lbs
4 reps at 112.5lbs
4 reps at 125lbs

Horse stance Planks (on hands and knees with diagonally opposed foot and hand extended):
1st set: 60 seconds (each)
2nd set 60 seconds (each)
3rd set 60 seconds (each)

BB wrist curls;
20 reps at 85lbs
20 reps at 85lbs
15 reps at 85lbs

Physical therapy exercises for my ankle:
-Kneeling ankle stretches
-Towel calf stretches
-2 sets of 10 'bend overs'

Leg press machine left foot calf extensions;
10 @ 112.5lbs
10 @ 125lbs
10 @ 137.5lbs
20 @ 112.5lbs

-1 fiber gummy
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

11/30/16 Chest

6:15am
15 minutes on the treadmill (alternate walking/jogging)0.8 miles)

BB chest press;
1 reps at 180lbs
4 reps at 140lbs
4 reps at 150lbs
4 reps at 160lbs
4 reps at 170lbs
4 reps at 180lbs
1 reps at 190lbs

db fly (weight listed is for each db);
4 reps at 20lbs
4 reps at 15lbs
4 reps at 17.5lbs
4 reps at 20lbs

Push-ups;
1st set: 15 reps

Straight single arm cable crossover;
30 reps at 30lbs (each arm)

Physical therapy exercises for my ankle:
-Kneeling ankle stretches
-Towel calf stretches

db bend overs (stand on left leg. Bend over, sticking leg out behind you. Lower a db held in opposite hand to the floor): Repeat for each leg/hand:
1 set of 10 reps at 12.5lbs

Leg press machine left foot calf extensions;
10 @ 125lbs
10 @ 137.5lbs
10 @ 150lbs
25 @ 112.5lbs

-1 fiber gummy
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

12/01/16 Shoulders

6:10am
20 minutes on the elliptical (1.9 miles, 340 calories)

db shoulder press (weight listed is for each db);
4 reps at 50lbs
4 reps at 55lbs
4 reps at 60lbs

BB shrugs;
4 reps at 180lbs
4 reps at 230lbs
4 reps at 280lbs (with straps)
1 rep at 330lbs (with straps and a 15 second hold at the end)

BB shoulder press;
1 reps at 120lbs
1 reps at 130lbs
1 reps at 140lbs

Physical therapy exercises for my ankle:
One legged calf raises;
3 sets of 6 reps

db bend overs (stand on left leg. Bend over, sticking right leg out behind you. Lower a db held in right hand to the floor). Straighten and return both feet to the floor. Left knee can bend as much as needed/desired. Repeat for opposite leg/hand. .:
2 set of 6 reps at 15lbs

-1 fiber gummy
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

12/02/16 Arms

6:05am
22 minutes on elliptical (2.0 miles, 350 calories)

db curl (weight listed is for each db);
4 @ 50lbs
4 @ 55lbs
4 @ 60lbs

dips;
1 @ BW (very slow rep)
2 @ BW
2 @ BW

Skullcrushers (EZ Curl bar);
4 @ 95lbs
4 @ 105lbs
4 @ 115lbs

BB curl (EZ Curl bar);
4 @ 95lbs
4 @ 105lbs
4 @ 115lbs

Physical therapy exercises for my ankle:

Leg press machine left foot calf extensions;
10 @ 125lbs
10 @ 137.5lbs
10 @ 150lbs
10 @ 162.5lbs
25 @ 125lbs


db bend overs (stand on left leg. Bend over, sticking right leg out behind you. Lower a db held in right hand to the floor). Straighten and return both feet to the floor. Left knee can bend as much as needed/desired:
2 sets of 10 reps at 15lbs

-2 fiber gummies
-Rainbow Light Men's One Multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

12/05/16 Back

6:05am
20 minutes on the elliptical (1.85 miles, 330 calories)

Wide grip pull downs;
10 reps at 62.5lbs
8 reps at 75lbs
6 reps at 87.5lbs
4 reps at 100lbs
4 reps at 112.5lbs
4 reps at 125lbs
4 reps at 137.5lbs
4 reps at 150lbs

Standing cable row;
10 reps at 60lbs
8 reps at 80lbs
6 reps at 100lbs
4 reps at 120lbs
4 reps at 180lbs
4 reps at 200lbs

db bent over row;
8 reps at 25lbs
6 reps at 35lbs
4 reps at 45lbs
4 reps at 55lbs
4 reps at 65lbs

Behind head pull down;
4 reps at 67.5lbs
4 reps at 75lbs
4 reps at 87.5lbs
4 reps at 100lbs
10 reps at 67.5lbs

Narrow supinated grip pull down;
4 reps at 100lbs
4 reps at 112.5lbs
4 reps at 125lbs
4 reps at 150lbs (superset with next set)
15 reps at 67.5lbs

Reverse flys (weight listed is for each db);
30 reps at 5lbs
10 reps at 17.5lbs
10 reps at 10lbs

Physical therapy exercises for my ankle:

Leg press machine left foot calf extensions;
10 @ 125lbs
10 @ 137.5lbs
10 @ 150lbs
10 @ 162.5lbs
30 @ 125lbs
20 @ 125lbs

-1 fiber gummy
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

12/06/16 Chest

6:15am
20 minutes on the treadmill (alternate walking/jogging) 1.4 miles)

incline db chest press (weight listed is for each db, weigh bench at 2nd notch);
6 reps at 50lbs
4 reps at 55lbs
4 reps at 60lbs
4 reps at 65lbs

incline db fly (weight listed is for each db);
4 reps at 20lbs
4 reps at 25lbs
4 reps at 30lbs
10 reps at 17.5lbs

BB chest press;
4 reps at 180lbs
1 reps at 230lbs
Attempted 1 rep at 250lbs

Raised feet, raised hands push-ups;
1st set: 10 reps
2nd set: 5 reps
3rd set: 5 reps

Straight single arm cable crossover;
4 reps at 40lbs (each arm)
4 reps at 50lbs (each arm)
4 reps at 50lbs (each arm)
4 reps at 50lbs (each arm)

BB wrist curls;
20 reps at 85lbs
20 reps at 85lbs
23 reps at 85lbs

Physical therapy exercises for my ankle:
Standing left foot calf extensions;
4 sets of 6 reps @ BW

-1 fiber gummy
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

12/07/16 Legs

6:05am
20 minutes on the elliptical (1.82 miles, 322 calories)

TRX band pistol squats;
5 reps at BW
4 reps at BW
3 reps at BW

Lever leg curl;
4 reps at 125lbs
4 reps at 137.5lbs
4 reps at 150lbs
4 reps at 187.5lbs

Leg press machine left foot calf extensions;
10 @ 137.5lbs
8 @ 150lbs
6 @ 162.5lbs
6 @ 175lbs

db bend overs (stand on left leg. Bend over, sticking right leg out behind you. Lower a db held in right hand to the floor). Straighten and return both feet to the floor. Left knee can bend as much as needed/desired:
3 sets of 8 reps at 17.5lbs

-1 fiber gummy
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

12/14/16 Back

6:05am
20 minutes on the elliptical (1.80 miles, 260 calories)

Wide grip pull downs;
4 reps at 125lbs
4 reps at 137.5lbs
4 reps at 150lbs

db bent over row; (weight listed is for each db);
4 reps at 55lbs
4 reps at 60lbs
4 reps at 65lbs
4 reps at 85lbs

Seated V-Grip cable row;
4 reps at 200lbs
4 reps at 245lbs
4 reps at 290lbs (30 second pause at end of last rep)
4 reps at 290lbs (15 second pause at end of last rep)

BW Pull-ups;
3 sets of 4 reps

Reverse flys (weight listed is for each db);
8 reps at 15lbs
6 reps at 17.5lbs
6 reps at 20lbs

Left foot calf extensions;
3 sets of 8 reps @ BW

-1 fiber gummy
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

Weight Loss Update: As of a week or so ago, I was at 227lbs. This is the lightest I have been since 2001. Thanks God!!

12/15/16 Chest

6:15am
20 minutes on the treadmill (alternate walking/jogging), 1.5 miles)

BB chest press;
4 reps at 90lbs
4 reps at 180lbs
1 reps at 230lbs
4 reps at 180lbs
4 reps at 180lbs
3 reps at 200lbs

Straight single arm cable crossover;
4 reps at 30lbs (each arm)
4 reps at 40lbs (each arm)
4 reps at 40lbs (each arm)
4 reps at 50lbs (each arm)

db incline press (weight listed is for each db);
4 reps at 55lbs
4 reps at 60lbs
4 reps at 65lbs

Raised feet Push-ups with hands on dumbbells;
1st set: 10 reps
2nd set: 8 reps
3rd set: 7 reps

-1 fiber gummy
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

12/16/16 Arms

6:05am
20 minutes on elliptical (1.8 miles, 300 calories)

db curl (weight listed is for each db);
4 @ 50lbs
4 @ 55lbs
4 @ 60lbs

db overhead tricep ext ;
4 @ 60lbs
4 @ 65lbs
2 @ 85lbs

Cable curl;
4 @ 60lbs (reverse grip)
4 @ 70lbs(reverse grip)
4 @ 80lbs (reverse grip)
4 @ 90lbs(reverse grip)
4 @ 100lbs
4 @ 110lbs
4 @ 120lbs
4 @ 130lbs

Standing cable tricep ext;
4 @ 110lbs (reverse grip)
4 @ 130lbs(reverse grip)
4 @ 150lbs (reverse grip)
4 @ 170lbs(reverse grip)
4 @ 190lbs
4 @ 210lbs

Chin-ups;
3 sets of 1 rep @ BW

Leg press machine left foot calf extensions;
10 @ 125lbs
10 @ 112.5lbs

-2 fiber gummies
-Rainbow Light Men's One Multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

Back at it after a two week break.

01/03/17 Arms

6:25am
20 minutes on rower (4200 meters)

bb curl (weight listed is for each db);
4 @ 70lbs
4 @ 80bs
4 @ 90lbs

bb overhead tricep ext ;
4 @ 70lbs
4 @ 80lbs
2 @ 90lbs

Cable curl;
4 @ 80lbs (reverse grip)
4 @ 90lbs(reverse grip)
4 @ 100lbs
4 @ 110lbs
3 @ 120lbs

Standing cable tricep ext, rope;
4 @ 100lbs
4 @ 120lbs
4 @ 140lbs
4 @ 160lbs

-2 fiber gummies
-Rainbow Light Men's One Multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

01/04/17 Legs

6:05am
25 minutes on the rower (5200 meters )

Lever leg curl;
4 reps at 125lbs
4 reps at 150lbs
4 reps at 175lbs
4 reps at 200lbs

Leg press machine left foot calf extensions;
10 @ 125lbs
10 @ 137.5lbs
10 @ 150lbs
6 @ 162.5lbs

Weighted Bend overs (stand on left leg. Bend over, sticking right leg out behind you. Touch a db sitting on its end on the floor. Switch hand/leg and repeat):
3 sets of 6 reps @15lbs

Leg press machine;
4 @ 162.5lbs
4 @ 187.5lbs
4 @ 212.5lbs

Kettlebell goblet squats;
3 sets of 4 @ 20lbs

Cable leg scissors (external);
6 @ 30lbs (each leg)
6 @ 40lbs (each leg)
6 @ 50lbs (each leg)

 

[prodigalso]

01/05/1\7 Shoulders

6:10am
30 minutes on the rower (6400 meters)

db shoulder press (weight listed is for each db);
4 reps at 35lbs
4 reps at 50lbs
4 reps at 55lbs

BB shrugs;
4 reps at 180lbs
4 reps at 230lbs
4 reps at 280lbs (with straps)
3 rep at 330lbs (with straps and a 10 second hold at the end)

BB shoulder press;
4 reps at 90lbs
3 reps at 110lbs
1 reps at 130lbs

Broomstick Golf Stretches;
3 sets of 4 reps

-2 fiber gummies
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

01/06/17 Chest

6:05am
30 minutes on the rower (6150 meters)

biangular chest press machine;
4 reps at 125lbs
4 reps at 150lbs
4 reps at 175lbs
4 reps at 200lbs
4 reps at 225lbs
3 reps at 250lbs
2 reps at 275lbs
1 reps at 300lbs[/

Straight single arm cable crossover;
4 reps at 30lbs (each arm)
4 reps at 40lbs (each arm)
4 reps at 50lbs (each arm)
2 reps at 50lbs (each arm)

decline db press (weight listed is for each db);
10 reps at 50lbs
10 reps at 50lbs
9 reps at 50lbs

Raised feet, raised hands push-ups;
1st set: 4 reps
2nd set: 4 reps
3rd set: 3 reps

-2 fiber gummies
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

01/09/17 Arms

6:05am
6 minutes on elliptical (0.75 miles)

23 minutes rowing (5018 meters)

bb curl (EZ Curl bar);
4 @ 70lbs
4 @ 80lbs
4 @ 90lbs

bb overhead tricep extension (EZ Curl bar);
4 @ 70lbs
4 @ 80lbs
4 @ 90lbs

dips;
three sets of 1 rep @BW (each one was a very slow rep)

Preacher’s Curl Machine;
4 @ 100lbs
4 @ 110lbs
3 @ 120lbs

Chin-up;
1 set of 1 rep

BB wrist curl;
three sets of 20 reps @ 65lbs

Leg press machine left foot calf extensions;
10 @ 137.5lbs
8 @ 150lbs
6 @ 162.5lbs

-2 fiber gummies
-Rainbow Light Men's One Multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

01/10/17 Back

6:05am
30 minutes rowing (6000 meters)

bb bent over row;
4 reps at 70lbs
4 reps at 80lbs
4 reps at 90lbs

BB Good mornings;
4 reps at 70lbs
4 reps at 80lbs
4 reps at 90lbs

V-grip pull down;
4 reps at 150lbs
4 reps at 175lbs
3 reps at 200lbs

db bent over row;[/B]
4 reps at 55lbs
4 reps at 65lbs
4 reps at 75lbs
4 reps at 85lbs

BB wrist curls;
20 reps at 85lbs
20 reps at 85lbs
15 reps at 85lbs

-2 fiber gummies
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

01/11/17 Legs

6:15am
30 minutes on the rower (6000 meters )

Lever leg curl;
4 reps at 150lbs
4 reps at 175lbs
4 reps at 200lbs

Leg press machine left foot calf extensions;
10 @ 137.5lbs
8 @ 150lbs
8 @ 162.5lbs

Leg press machine;
4 @ 150lbs
4 @ 175lbs
4 @ 200lbs
4 @ 225lbs

-2 fiber gummies
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

01/12/17 Chest

6:05am
30 minutes on the rower (5731 meters)

incline db press (weight listed is for each db);
4 reps at 65lbs
4 reps at 70lbs
4 reps at 75lbs

Raised feet, raised hands push-ups;
To up the ante, instead of putting my feet on the weight bench, instead I put my feet on the barbell of the smith machine, raising it one setting each set, starting with the lowest position (which is still higher than the weight bench).
1st set: 10 reps
2nd set: 7 reps
3rd set: 6 reps

decline db press (weight listed is for each db);
8 reps at 55lbs
8 reps at 55lbs
8 reps at 55lbs

-2 fiber gummies
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

I'm planning to compete in a powerlifting competition with my wife in April. To that end, I have joined a local gym. I plan to work out there 3 evenings a week, in addition to the 5 days a week that I normally exercise in the morning. God willing, I will be able to do this for the next year. The trainer will design my workouts for both morning and evening.

Below is the first workout at the gym:

01/12/17 Misc

BB Box Squats;
4 sets of 5 reps at 185 lbs

Clenched abs planks;
4 sets of 10 seconds

BB Bench Press;
5 reps at 95lbs
5 reps @ 115lbs
5 reps at 185lbs

TRX band reclining “rows”
3 sets of 10 reps @ BW

V-Grip cable seated rows;
4 sets of 8 reps at 150lbs

Cable standing tricep extensions;
4 sets of 10 reps at 150lbs

Bicycle;
1 mile in 4:10

Jacobs Ladder;
2 minutes

________________________________________________________________________________________

01/16/17 Arms

6:05am
25 minutes rowing (5000 meters)

bb curl (EZ Curl bar);
4 @ 50lbs
4 @ 60lbs
4 @ 70lbs
4 @ 80lbs
4 @ 90lbs

bb overhead tricep extension (EZ Curl bar);
4 @ 50lbs
4 @ 60lbs
4 @ 70lbs
4 @ 80lbs
4 @ 90lbs

Preacher’s Curl Machine;
4 @ 100lbs
4 @ 110lbs
3 @ 120lbs

db curl (weight listed is for each db);
4 @ 50lbs
2 @ 55lbs
2 @ 60lbs

Cable rope tricep extensions;
4 @ 100lbs
4 @ 120lbs
4 @ 140lbs
4 @ 160lbs

Preacher’s curl machine;
4 @ 120lbs
2 @ 130lbs
2 @ 120lbs
1 @ 130lbs

Leg press machine left foot calf extensions;
10 @ 137.5lbs
8 @ 162.5lbs
6 @ 187.5lbs

-2 fiber gummies
-Rainbow Light Men's One Multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

01/17/17 Shoulders

6:05am
20 minutes rowing (3700 meters)

db shoulder press (weight listed is for each db);
4 reps at 50lbs
4 reps at 55lbs
3 reps at 60lbs

BB vertical rows;
4 reps at 50lbs
4 reps at 60lbs
4 reps at 70lbs
4 rep at 80lbs
4 rep at 90lbs
4 rep at 90lbs

BB shoulder press;
4 reps at 60lbs
4 reps at 80lbs
4 reps at 90lbs
4 reps at 110lbs

Kettlebell lateral raise;
4 reps at 10lbs
4 reps at 15lbs
4 reps at 20lbs

TRX Band push ups;
1st set: 2 reps
2nd set: 2 reps (with feet on balance ball)
3rd set: 4 reps
____________________________________________________________________________


5:35pm

3 minutes on Jacobs Ladder (250 meters)

Rear delt row machine;
4 reps at 60lbs
4 reps at 70lbs
4 reps at 80lbs
2 reps at 90lbs

Assisted dips;
4 reps with 40lbs assist
4 reps with 50lbs assist
4 reps with 60lbs assist
4 reps with 60lbs assist

Bicycle HIIT (2 miles);
4 minutes of 20 seconds high intensity, 10 seconds low intensity
4 minutes of 10 seconds high intensity, 20 seconds low intensity
2 minute cool down


-2 fiber gummies
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

01/18/17 Back

6:05am
20 minutes on the elliptical (1.75 miles)

db bent over row;
4 reps at 60lbs
4 reps at 70lbs
4 reps at 80lbs

V-grip pull down;
4 reps at 150lbs
4 reps at 175lbs
3 reps at 200lbs

TRX band BW rows;
4 sets of 4 reps

BB Good mornings;
4 reps at 70lbs
4 reps at 80lbs
4 reps at 90lbs

-2 fiber gummies
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

01/19/17 Cardio

6:05am
28 minutes rowing (5000 meters)

17 minutes on the elliptical (1.42 miles)

-2 fiber gummies
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

This is the first workout planned by the fitness instructor at the gym.

01/20/17

6:05am
2 minutes on the elliptical

biangular chest press machine;
8 reps at 150lbs
8 reps at 162.5lbs
8 reps at 175lbs

Incline db press (weight listed is for each db);
8 reps at 45lbs
8 reps at 50lbs
8 reps at 55lbs

db curl (weight listed is for each db);
8 reps at 35lbs
8 reps at 40lbs
8 reps at 40lbs

db overhead tricep extension;
10 reps at 65lbs
10 reps at 70lbs

HIIT rowing;
4 sets of 10 seconds on, 20 seconds of
3 minutes of low intensity, steady state

-2 fiber gummies
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

01/23/17

6:05am
5 minutes on the rower

db bent over row;
8 reps at 55lbs
8 reps at 60lbs
8 reps at 65lbs

Wide grip pull down;
8 reps at 100lbs
8 reps at 112.5lbs
8 reps at 125lbs

bb curl;
8 reps at 70lbs
8 reps at 70lbs

bb overhead tricep extension;
8 reps at 70lbs
8 reps at 70lbs

HIIT elliptical;
4 sets of 10 seconds on, 20 seconds of
3 minutes of low intensity, steady state

-2 fiber gummies
-5g creatine
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

01/24/17

6:05am

15 minutes on the rower (2825 meters)
15 minutes on the elliptical (1.3 miles)

rear delt row machine;
10 reps at 96lbs
10 reps at 108lbs
10 reps at 112lbs
8 reps at 120lbs

Calf extension machine;
10 reps at 25lbs (left leg)
10 reps at 30lbs (left leg)
10 reps at 40lbs (left leg)
8 reps at 50lbs (left leg)
______________________________________________________

Squat Focus

5:00pm

Bench Press;
4 reps at 95lbs
10 reps at 120lbs
10 reps at 120lbs
10 reps at 120lbs

BB Squat;
5 @ 95lbs
5 @ 145lbs
5 @ 145lbs
5 @ 145lbs

BB Deadlift;
5 @ 185lbs
5 @ 185lbs
5 @ 185lbs

Side Plank
2 sets of 15s on, each side

Posterior sliding lunges;
2 sets of 8 reps @ BW

HIIT Assault Bike;
4 sets of 0.1miles

-2 fiber gummies
-7.5g creatine
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

01/25/17

6:05am
5 minutes on the rower (1000 meters )

Lever leg curl;
8 reps at 150lbs
8 reps at 150lbs
8 reps at 162.5lbs

Leg press machine;
8 @ 175lbs
8 @ 187.5lbs
8 @ 200lbs

Anterior lunges;
2 sets of 8 reps @ BW

Plate pinches;
1 set of 38 seconds at 10lbs

HIIT Elliptical;
4 sets of 10s on, 20s off

Jump Rope;
1st set: 15 seconds
2nd set: 18 seconds
3rd set : 25 seconds
4th set: 29 seconds

-2 fiber gummies
7.5g creatine
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

01/26/17

6:05am

15 minutes on the rower (2900 meters)
15 minutes on the elliptical (1.3 miles)

Calf extension machine;
10 reps at 50lbs (both legs)
10 reps at 25lbs (left leg)
10 reps at 40lbs (left leg)
10 reps at 50lbs (left leg)
18 reps at 25lbs (left leg)

_____________________________________________________________________

4:30pm Bench Focus

2 minutes on the elliptical

bb squats;
3 sets of 10 reps at 95lbs

bb bench press
4 sets of 5 reps at 185lbs

GHD planks;
2 sets of 30 seconds holding a 25lb weight

body saws;
2 sets of 6 reps at BW

bb floor press
8 reps at 165lbs
8 reps at 145lbs

Jacobs Ladder;
2 sets of 75 feet

-2 fiber gummies
-7.5g creatine
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

01/27/17

6:05am
5 minutes on the rower (1100 meters)

biangular chest press machine;
8 reps at 162.5lbs
8 reps at 175lbs
8 reps at 175lbs

Incline db press (weight listed is for each db)
8 reps at 50lbs
8 reps at 55lbs
8 reps at 60lbs

bb curl
8 reps at 70lbs
8 reps at 80lbs

db overhead tricep extension;
8 reps at 70lbs
8 reps at 70lbs

HIIT rowing (1000 meters);
4 sets of 10 seconds on, 20 seconds of
3 minutes of low intensity, steady state

-2 fiber gummies
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

01/28/17 Deadlift Emphasis

8:00am

SS bar Box squats (14” box, sit completely);
5 reps at 65lbs
5 reps at 85lbs
5 reps at 85lbs

Paused bb bench press (3 count pause on chest);
3 sets of 5 reps at 140lbs

Deadlift;
5 reps at 135lbs
5 reps at 185lbs
5 reps at 185lbs

Suitcase carry;
20yards per arm at 80 lbs
20yards per arm at 62 lbs

banded hip thrust
10 reps using blue band
10 reps using blue band + black band

Sled push/drag;
2 sets of 60yards at 225 lbs

-2 fiber gummies
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
_______________________________________________________________________________________

01/30/17

6:05am
5 minutes on the rower

db bent over row;
10 reps at 55lbs
10 reps at 55lbs
10 reps at 55lbs

Wide grip pull down;
10 reps at 100lbs
10 reps at 100lbs
10 reps at 100lbs

bb curl;
10 reps at 70lbs
10 reps at 70lbs

bb overhead tricep extension;
10 reps at 70lbs
10 reps at 70lbs

TRX Atomic Push up;
3 sets of 10 seconds

-2 fiber gummies
-5g creatine
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000m

 

[prodigalso]

01/31/17

6:05am

25 minutes on the rower (4400 meters)
10 minutes on the elliptical (0.9 miles)

Calf extension machine;
three sets of 10 reps at 50lbs (each leg)

______________________________________________________________________________


Squat Focus

4:30pm

Bench Press;
8 reps at 145lbs
8 reps at 145lbs
8 reps at 145lbs

BB Squat;
3 @ 155lbs
3 @ 155lbs
3 @ 155lbs
3 @ 155lbs

BB Deadlift;
3 @ 195lbs
3 @ 195lbs
3 @ 195lbs

Side Plank
2 sets of 20s on each side

Posterior sliding lunges;
2 sets of 10 reps @ BW

HIIT Assault Bike;
4 sets of 0.2 miles

-2 fiber gummies
-7.5g creatine
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

02/01/17

6:05am
5 minutes on the rower

Lever leg curl;
10 reps at 162.5lbs
10 reps at 162.5lbs
10 reps at 162.5lbs

Leg press machine;
10 @ 175lbs
10 @ 175lbs
10 @ 175lbs

Anterior lunges;
2 sets of 10 reps @ BW

Plate pinches;
2 sets of 30 seconds at 10lbs

HIIT Elliptical;
6 sets of 10s on, 20s off

TRX Atomic Push up;
3 sets of 10 seconds

-2 fiber gummies
5g creatine
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

02/02/17

6:05am

25 minutes on the rower (5300 meters)
10 minutes on the elliptical (1.15 miles)

Calf extension machine;
10 reps at 50lbs (both legs)
10 reps at 90lbs (both legs)
10 reps at 110lbs (both legs)
10 reps at 55lbs (left leg)


_____________________________________________________________________

4:30pm Bench Focus

bb squats;
3 sets of 8 reps at 115lbs

bb bench press
5 sets of 3 reps at 205lbs

GHD planks;
2 sets of 45 seconds holding a 25lb weight

body saws;
2 sets of 8 reps at BW

bb floor press
10 reps at 155lbs
10 reps at 155lbs

Jacobs Ladder;
2 sets of 90 feet

-2 fiber gummies
-5g creatine
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

02/03/17

6:05am
5 minutes on the rower (1200 meters)

Incline db press (weight listed is for each db)
10 reps at 55lbs
10 reps at 60lbs
10 reps at 60lbs

bb curl
10 reps at 70lbs
10 reps at 80lbs

db overhead tricep extension;
10 reps at 70lbs
10 reps at 80lbs

biangular chest press machine;
10 reps at 175lbs
10 reps at 175lbs
10 reps at 175lbs

TRX Atomic Push up;
3 sets of 10 reps

HIIT running on treadmill (0.5 miles);
6 sets of 10 seconds on, 20 seconds off
1 minute of low intensity, steady state

-2 fiber gummies
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

02/04/17 Deadlift Emphasis

8:00am

SS bar Box squats (14” box, sit completely);
3 sets 3 reps at 135lbs

Paused bb bench press (3 count pause on chest);
4 sets of 3 reps at 165lbs

Deadlift;
4 sets of 3 reps at 235lbs

Suitcase carry;
30 yards per arm at 62 lbs
30yards per arm at 62 lbs

banded hip thrust
2 sets of 10 reps using blue band + green band

Sled push/drag;
3 sets of 20 yards each way at 315 lbs

-2 fiber gummies
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
_

 

[prodigalso]

02/06/17

6:05am
5 minutes on the rower (1150 meters)

db bent over row;
12 reps at 55lbs
12 reps at 55lbs
12 reps at 55lbs

Wide grip pull down;
12 reps at 100lbs
12 reps at 100lbs
12 reps at 100lbs

bb curl;
12 reps at 70lbs
12 reps at 70lbs

bb overhead tricep extension;
12 reps at 70lbs
12 reps at 70lbs

HIIT Rowing;
8 sets of 10 seconds on, 20 seconds off, followed by one minute of LISS

-2 fiber gummies
-5g creatine
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000m

 

[prodigalso]

02/07/17

6:05am

40 minutes on the rower (7500 meters)

Calf extension machine;
10 reps at 50lbs (each leg separately)
10 reps at 70lbs (both legs)
10 reps at 90lbs (both legs)
10 reps at 11lbs (both legs)


_____________________________________________________________________


Squat Focus

4:30pm

Bench Press;
4 sets of 9 reps at 135lbs

BB Squat;
5 sets of 1 rep @ 165lbs

BB Deadlift;
3 sets of 1 rep @ 225lbs

Side Plank
2 sets of 25s on each side

Posterior sliding lunges;
2 sets of 12 reps @ BW

HIIT Assault Bike;
5 sets of 0.1 miles

-2 fiber gummies
-5g creatine
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

02/08/17

6:05am
5 minutes on the rower

Lever leg curl;
12 reps at 150lbs
12 reps at 150lbs
12 reps at 137.5lbs

Leg press machine;
12 @ 175lbs
12 @ 175lbs
12 @ 175lbs

Anterior lunges;
2 sets of 12 reps @ BW

Plate pinches;
2 sets of 30 seconds at 10lbs

HIIT Rowing;
8 sets of 10s on, 20s off

-2 fiber gummies
-5g creatine
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

02/09/17

6:05am

12 minutes jogging on the treadmill (1 mile)

10 minutes interval jogging on the treadmill (0.64 mile)

18 minutes on the elliptical (2.0 miles)

Calf extension machine;
10 reps at 45lbs (each leg separately)
8 reps at 65lbs (each leg separately)
20 reps at 85lbs (both legs together)

_____________________________________________________________________

4:30pm Bench Focus

5 Minutes jogging on treadmill

HIIT Assault Bicycle;
4 High intensity cycles 20 seconds apart. Average peak watts was 1438.

bb squats;
4 sets of 9 reps at 105lbs

bb bench press
6 sets of 1 reps at 215lbs

GHD planks;
2 sets of 20 seconds holding a 35lb weight

body saws;
2 sets of 10 reps at BW

bb floor press
12 reps at 155lbs
12 reps at 155lbs

Jacobs Ladder;
2 sets of 105 feet

-2 fiber gummies
-5g creatine
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

02/10/17

6:05am
5 minutes jogging on treadmill

Incline db press (weight listed is for each db)
12 reps at 50lbs
12 reps at 55lbs
12 reps at 55lbs

bb curl
12 reps at 70lbs
12 reps at 70lbs

biangular chest press machine;
12 reps at 175lbs
12 reps at 162.5lbs
12 reps at 150lbs

db overhead tricep extension;
12 reps at 70lbs
12 reps at 70lbs

HIIT rowing (800 meters);
8 sets of 10 seconds on, 20 seconds off

-2 fiber gummies
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

02/11/17 Deadlift Emphasis

8:00am

SS bar Box squats (14” box, sit completely);
3 sets 1 reps at 145lbs

Paused bb bench press (3 count pause on chest);
5 sets of 1 rep at 185lbs

Deadlift;
5 sets of 1 rep at 255lbs

Suitcase carry;
3 sets of 20 yards per arm at 62 lbs

banded hip thrust
2 sets of 14 reps using green band

Sled push/drag;
3 sets of 30 yards each way at 315 lbs

-2 fiber gummies
-5g creatine
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

02/13/17

6:05am
5 minutes jogging on the treadmill (0.5 miles)

db bent over row;
6 reps at 55lbs
6 reps at 55lbs
6 reps at 60lbs
6 reps at 65lbs

Wide grip pull down;
6 reps at 125lbs
6 reps at 112.5lbs
6 reps at 112.5lbs
6 reps at 112.5lbs

TRX Atomic Push up;
3 sets of 10 reps

bb curl;
7 reps at 70lbs
7 reps at 80lbs
7 reps at 80lbs

bb skullcrushers;
7 reps at 70lbs
7 reps at 80lbs
7 reps at 80lbs

HIIT treadmill;
5 sets of 20 seconds on, 30 seconds off, followed by one minute of LISS

-2 fiber gummies
-5g creatine
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000m

 

[prodigalso]

02/14/17

6:05am

50 minutes on the rower (9150 meters)

_____________________________________________________________________


Squat Focus

4:30pm

Bench Press;
4 sets of 7 reps at 155lbs

BB Squat;
3 sets of 5 reps @ 155lbs

BB Deadlift;
4 sets of 5 reps @ 185lbs

Side Plank
2 sets of 30s on each side

Posterior sliding lunges;
3 sets of 7 reps @ BW

HIIT Assault Bike;
5 sets of 0.2 miles

-2 fiber gummies
-5g creatine
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

02/15/17

6:05am
9 minutes brisk walking on the treadmill, 4.0 incline, 3.6mph

Lever leg curl;
6 reps at 175lbs
6 reps at 162.5lbs
6 reps at 150lbs
6 reps at 150lbs

Leg press machine;
6 reps at 200lbs
6 reps at 212.5lbs
6 reps at 225lbs
6 reps at 237.5lbs

Anterior lunges;
7 reps @ BW
7 reps @ 20lbs
7 reps @ 30lbs

Plate pinches;
60 seconds at 10lbs
60 seconds at 10lbs
35 seconds at 10lbs

HIIT Running on the treadmill;
Includes sprints up to 12mph
5 sets of 20s on, 60s off

-2 fiber gummies
-5g creatine
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

02/16/17

6:05am

50 minutes on treadmill (2.62 miles, 4.0 incline)

_____________________________________________________________________


4:30pm Bench Focus

bb squats;
5 sets of 8 reps at 120lbs

bb bench press
6 sets of 3 reps at 215lbs

GHD planks;
2 sets of 35 seconds holding a 35lb weight

body saws;
3 sets of 8 reps at BW

bb floor press
9 reps at 155lbs
9 reps at 155lbs
9 reps at 145lbs

Jacobs Ladder;
2 sets of 100 feet

-2 fiber gummies
-5g creatine
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

02/17/17

6:05am
5 minutes rowing (1000 meters)

Incline db press (weight listed is for each db)
10 reps at 60lbs
10 reps at 55lbs
10 reps at 60lbs

bb curl
11 reps at 70lbs
11 reps at 70lbs
11 reps at 70lbs

biangular chest press machine;
10 reps at 175lbs
10 reps at 162.5lbs
10 reps at 150lbs

db overhead tricep extension;
11 reps at 70lbs
11 reps at 70lbs
11 reps at 70lbs

HIIT elliptical;
6 sets of 20 seconds on, 30 seconds off

TRX Atomic Push-Ups;
2 sets of 10 reps

-2 fiber gummies
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

02/18/17 Deadlift Emphasis

8:00am

SS bar Box squats (14” box, sit completely);
4 sets of 5 reps at 115lbs

Paused bb bench press (3 count pause on chest);
4 sets of 5 rep at 155lbs

Deadlift;
3 sets of 5 rep at 235lbs

Suitcase carry;
3 sets of 30 yards per arm at 62 lbs

banded hip thrust
3 sets of 8 reps using green band

Sled push/drag;
2 sets of 30 yards each way at 360 lbs

-2 fiber gummies
-5g creatine
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

02/20/17

6:05am
5 minutes rowing(1130 meters)

db bent over row;
8 reps at 55lbs
8 reps at 60lbs
8 reps at 60lbs
8 reps at 60lbs

bb curl;
9 reps at 70lbs
9 reps at 70lbs
9 reps at 70lbs

Wide grip pull down;
8 reps at 125lbs
8 reps at 112.5lbs
8 reps at 125lbs
8 reps at 137.5lbs

db overhead tricep extension;
7 reps at 65lbs
7 reps at 55lbs
7 reps at 55lbs

HIIT treadmill;
6 sets of 20 seconds on, 30 seconds off

-2 fiber gummies
-5g creatine
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000m

 

[prodigalso]

02/21/17

6:05am

15 minutes jogging on treadmill (1.28 miles, 0.5 incline, 141 bpm avg)
10 minutes walking on treadmill (0.5 miles, 8.5 incline, 150bpm avg)
25 minutes rowing (5150 meters, 152 bpm avg)
_____________________________________________________________________



Squat Focus

4:30pm

Bench Press;
5 sets of 8 reps at 155lbs

BB Squat;
4 sets of 3 reps @ 165lbs

BB Deadlift;
4 sets of 3 reps @ 215lbs

Side Plank
2 sets of 35s on each side

Posterior sliding lunges;
3 sets of 9 reps @ BW

HIIT Assault Bike;
6 sets of 0.1 miles

-2 fiber gummies
-5g creatine
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

02/22/17

6:05am
5 minutes rowing

Lever leg curl;
8 reps at 150lbs
8 reps at 150lbs
8 reps at 150lbs
8 reps at 162.5lbs

Leg press machine;
8 reps at 200lbs
8 reps at 200lbs
8 reps at 200lbs
8 reps at 200lbs

Anterior lunges;
9 reps @ 20lbs
9 reps @ 20lbs
9 reps @ 20lbs

Plate pinches;
60 seconds at 10lbs
60 seconds at 10lbs
70 seconds at 10lbs

HIIT Rowing;
6 sets of 20s on, 30s off

-2 fiber gummies
-5g creatine
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

02/23/17

5:55am

25 minutes walking on treadmill (1.25 miles, 8.5 incline, 123 bpm avg)
25 minutes on elliptical (2.65 miles, 139 bpm avg)

____________________________________________________________________



Squat Focus

4:30pm

Bench Press;
6 sets of 3 reps at 215lbs

BB Squat;
5 sets of 8 reps @ 120lbs

GHD planks;
2 sets of 40 seconds holding a 35lb weight

body saws;
3 sets of 8 reps at BW

bb floor press
9 reps at 145lbs
9 reps at 145lbs
9 reps at 145lbs

Jacobs Ladder;
3 sets of 100 feet

-2 fiber gummies
-5g creatine
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

02/24/17


6:05am
5 minutes jogging on treadmill (0.42 miles)

Incline db press (weight listed is for each db)
8 reps at 50lbs
8 reps at 55lbs
8 reps at 60lbs
8 reps at 60lbs

bb curl
9 reps at 70lbs
9 reps at 70lbs
9 reps at 70lbs

biangular chest press machine;
8 reps at 175lbs
8 reps at 175lbs
8 reps at 175lbs
8 reps at 175lbs

db overhead tricep extension;
9 reps at 70lbs
9 reps at 70lbs
9 reps at 70lbs

HIIT elliptical;
6 sets of 20 seconds on, 30 seconds off

-2 fiber gummies
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

_______________________________________________________________________________

02/25/17 Deadlift Emphasis

8:00am

SS bar Box squats (14” box, sit completely);
4 sets of 3 reps at 135lbs

Paused bb bench press (3 count pause on chest);
5 sets of 3 rep at 185lbs

Deadlift;
4 sets of 3 rep at 255lbs

Suitcase carry;
4 sets of 20 yards per arm at 62 lbs

banded hip thrust
3 sets of 10 reps using green band

-2 fiber gummies
-5g creatine
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg