Prodigalson's Cutting log

[prodigalso]

02/28/17

5:55am

55 minutes rowing (10700 meters, 128 bpm avg)

 

[prodigalso]

03/01/17

6:05am
5 minutes rowing (1100m)

Lever leg curl;
10 reps at 137.5lbs
10 reps at 150lbs
10 reps at 162.5lbs

Leg press machine;
10 reps at 175lbs
10 reps at 187.5lbs
10 reps at 200lbs

Anterior lunges;
11 reps @ 30lbs
11 reps @ 30lbs
11 reps @ 30lbs

Plate pinches;
90 seconds at 10lbs
90 seconds at 10lbs

HIIT Elliptical;
7 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]

03/02/17

5:55am

30 minutes rowing (6150 meters 138 bpm avg)
25 minutes on elliptical (2.3 miles, 142 bpm avg)

____________________________________________________________________



Bench Focus

4:30pm

Bench Press;
7 sets of 1 reps at 225lbs

BB Squat;
5 sets of 6 reps @ 135lbs

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

body saws;
3 sets of 10 reps at BW

bb floor press
11 reps at 145lbs
11 reps at 135lbs
11 reps at 125lbs

Jacobs Ladder;
4 sets of 125 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]

03/03/17


6:05am
5 minutes rowing (1115 meters)

Incline db press (weight listed is for each db)
10 reps at 60lbs
10 reps at 65lbs
10 reps at 70lbs

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 175lbs
10 reps at 175lbs

bb skullcrushers;
11 reps at 60lbs
11 reps at 60lbs
11 reps at 60lbs

HIIT elliptical;
7 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

 

[prodigalso]

03/04/17 Deadlift Emphasis

10:40am

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

Paused bb bench press (3 count pause on chest);
6 sets of 1 rep at 205lbs

Deadlift;
5 sets of 1 rep at 270lbs

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

banded hip thrust
3 sets of 12 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

 

[prodigalso]

03/06/17

6:05am
5 minutes rowing(1150 meters)

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

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

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

bb Skullcrushers;
10 reps at 70lbs
10 reps at 70lbs

HIIT Rowing;
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]

03/07/17

5:55am

15 minutes on treadmill (0.91 miles, 126 bpm avg)
15 minutes on elliptical (1.5 miles, 138 bpm avg)

____________________________________________________________________



Squat Focus

4:30pm

Bench Press;
3 sets of 3 reps at 185lbs

TESTING 1RM: BB Squat;
8 reps @ 95lbs
6 reps @ 135lbs
4 reps @ 185lbs
4 reps @ 215lbs
1 reps @ 225lbs
1 reps @ 275lbs
1 reps @ 295lbs
1 reps @ 300lbs

Side Plank
2 sets of 50s on each side

Posterior sliding lunges;
2 sets of 6 reps @ BW

-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]

The powerlifting competition is at the end of April. I'm quite pleased with my 300lb squat. If I can hit 400lbs for deadlift and 300 lbs for bench press, I'll be at 1,000lbs. I'd like to reach a combined weight of over 1,000lbs. I have a month and a half to go. God willing, I'll meet this goal!

03/08/17

6:05am
5 minutes rowing (1130m)

Leg press machine;
8 reps at 200lbs
8 reps at 225lbs

Anterior lunges;
2 sets of 10 reps

BB Smith Shoulder Press;
10 reps @ 70lbs
8 reps @ 90lbs
6 reps @ 110lbs
4 reps @ 130lbs
2 reps @ 150lbs
1 reps @ 170lbs

-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]

03/09/17

5:55am

30 minutes on stationary bicycle (120 bpm avg)
____________________________________________________________________



Bench Focus

4:30pm

Bench Press;
8 reps at 95lbs
5 reps at 135lbs
3 reps at 185lbs
1 reps at 225lbs
1 reps at 245lbs
1 reps at 255lbs

GHD planks;
15 seconds holding a 35lb weight
20 seconds holding a 35lb weight

body saws;
2 sets of 8 reps at BW

Jacobs Ladder;
4 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]

03/10/17

6:05am
10 minutes stationary bicycle

Incline db press (weight listed is for each db):
8 reps at 70lbs
8 reps at 75lbs

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

bb skullcrushers:
6 reps at 60lbs
6 reps at 70lbs
6 reps at 80lbs
6 reps at 90lbs

Ab roller:
3 sets of 8 reps

HIIT elliptical:
4 sets of 20 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]

03/11/17 Deadlift Emphasis

8:00am

5 minutes on elliptical

Paused bb bench press (3 count pause on chest);
3 sets of 2 rep at 185lbs

Deadlift;
6 rep at 135lbs
3 rep at 225lbs
1 rep at 295lbs
1 rep at 315lbs

-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]

Tested my 1RM for Deadlift/Squat/Bench Press;

Deadlift: 315lbs
Squat: 300lbs
Bench Press: 255lbs

Total: 870lbs

Ive got 5 weeks till the competition and this week is a deload week, so God willing I be able to bring those numbers up.


03/013/17

6:05am
10 minutes stationary bicycle

db bent over row;
3 sets of 8 reps at 65lb

db curl (weight listed is for each db);
3 sets of 8 reps at 35lb

Underhand narrow grip pull down;
3 sets of 8 reps at 125lb

cable tricep extensions;
8 reps at 100lbs
8 reps at 120lbs
8 reps at 140lbs

-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]

03/14/17

5:55am

30 minutes on stationary bicycle (8.5 miles, 125 bpm avg)

Toe to bar;
1st set: 4 reps
2nd set: 3 reps
3rd set: 3 reps
4th set: 2 reps

-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]

03/15/17

6:05am
5 minutes on stationary bicycle

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

Lying heel slider leg curl;
4 sets of 10 reps

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

HIIT Elliptical;
5 sets of 20s on, 40s 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]

03/16/17

5:55am

60 minutes on stationary bicycle (17.1 miles, 125 bpm avg)

Toe to bar;
1st set: 4 reps
2nd set: 2 reps

________________________________________________________________



Bench Focus

4:30pm

BB Squats;
3 sets of 10 reps at 205lbs

Bench Press;
4 sets of 5 reps at 150lbs

GHD planks;
3 sets of 35 seconds holding a 45lb weight

body saws;
3 sets of 8 reps at BW

Close Grip Bench Press;
3 sets of 10 reps at 135lbs

-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]

03/17/17

6:05am
5 minutes rowing (1070 meters)

db press (weight listed is for each db):
10 reps at 60lbs
10 reps at 65lbs
10 reps at 70lbs
10 reps at 75lbs

bb curl:
10 reps at 70lbs
10 reps at 80lbs
10 reps at 90lbs

bb skullcrushers:
10 reps at 60lbs
10 reps at 70lbs
10 reps at 80lbs

biangular chest press machine:
10 reps at 137.5lbs
10 reps at 125lbs
10 reps at 125lbs
10 reps at 125lbs

Toe to bar;:
1st set: 1 rep (hold feet in position for 5 seconds)
2nd set: 3 reps
3rd set: 1 rep

HIIT elliptical:
4 sets of 20 seconds on, 40 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]

03/20/17

6:00am
10 minutes stationary bicycle

db bent over row;
3 sets of 10 reps at 65lb

alternating db curl (weight listed is for each db);
3 sets of 10 reps at 35lb

Underhand grip pull down;
3 sets of 10 reps at 125lb

cable tricep pressdowns;
10 reps at 120lbs
10 reps at 140lbs
10 reps at 160lbs

HIIT Rowing;
5 sets of 20 seconds on, 40 seconds off

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

 

[prodigalso]

03/21/17

5:55am

55 minutes on stationary bicycle (15 miles, 125 bpm avg)

_________________________________________________________________


Squat Focus

4:30pm

Bench Press;
4 sets of 10 reps @ 135lbs

BB Squat;
3 reps at 135lbs
3 reps at 185lbs
3 reps at 225lbs
4 reps at 225lbs
4 reps at 235lbs
4 reps at 235lbs

BB Deadlift;
3 reps at 225lbs
3 reps at 225lbs
3 reps at 225lbs
3 reps at 225lbs

Side Hover;
2 sets of 40 seconds

Front Foot Elevated Posterior Lunge
2 sets of 10 reps

HIIT Assault Bike;
5 sets of 0.2 miles with high intensity

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

 

[prodigalso]

03/22/17

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

Leg press machine;
8 reps at 150lbs
8 reps at 162.5lbs
8 reps at 175lbs
6 reps at 187.5lbs

Machine leg curl;
10 reps at 125lbs
10 reps at 125lbs
10 reps at 137.5lbs
10 reps at 150lbs

Plate pinches;
20 seconds at 25lbs
20 seconds at 25lbs
13 seconds at 25lbs
120 seconds at 10lbs

Posterior sliding lunges;
3 sets of 6 reps

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

 

[prodigalso]

03/24/17

6:05am
db press (weight listed is for each db):
8 reps at 60lbs
8 reps at 65lbs
8 reps at 70lbs
8 reps at 75lbs

bb curl:
12 reps at 60lbs
12 reps at 60lbs
12 reps at 60lbs

bb skullcrushers:
12 reps at 60lbs
12 reps at 60lbs
12 reps at 60lbs

biangular chest press machine:
8 reps at 150lbs
8 reps at 150lbs
8 reps at 150lbs
8 reps at 150lbs


-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]

03/28/17

5:55am

50 minutes on stationary bicycle (14.1 miles)

_________________________________________________________________


Squat Focus

4:30pm

5 minutes jogging on treadmill (0.5 miles)

Bench Press;
4 sets of 7 reps @ 165lbs

BB Squat;
6 reps at 135lbs
3 reps at 185lbs
1 reps at 225lbs
1 reps at 245lbs
1 reps at 245lbs
1 reps at 245lbs
1 reps at 245lbs

BB Deadlift;
1 reps at 255lbs
1 reps at 255lbs
1 reps at 255lbs
1 reps at 255lbs

Side Hover;
2 sets of 45 seconds

Front Foot Elevated Posterior Lunge
2 sets of 12 reps

HIIT Assault Bike;
3 sets of 0.3 miles with high intensity

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

 

[prodigalso]

03/29/17

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

Leg press machine;
6 reps at 175lbs
6 reps at 187.5lbs
6 reps at 212.5lbs
6 reps at 237.5lbs

Machine leg curl;
8 reps at 150lbs
8 reps at 162.5lbs
8 reps at 187.5lbs

Plate pinches;
20 seconds at 25lbs
25 seconds at 25lbs

Posterior lunges;
2 sets of 10 reps @ 30lbs

HIIT Rowing (1250 meters);
6 sets of 20 seconds on, 40 seconds off

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

 

[prodigalso]

03/30/17

5:55am

50 minutes on stationary bicycle (14.05 miles)

_________________________________________________________________



Bench Focus

4:30pm
5 minutes jogging on treadmill (0.5 miles)

BB Squats;
4 sets of 7 reps at 195lbs

Bench Press;
6 sets of 1 rep at 230lbs

GHD planks;
3 sets of 45 seconds holding a 45lb weight

body saws;
3 sets of 12 reps at BW

Close Grip Bench Press;
3 sets of 8 reps at 135lbs

Jacobs Ladder;
3 sets of 115 feet

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

 

[prodigalso]

Apparently, I'm 20lbs over what I was in December. So, even though my clothes seem to fit fine and most everything points to my not having gotten fatter, it worried me.

I think that it's muscle! Towards the end of January I started a workout program designed by a trainer at a local gym, which involved 8 workouts a week and I haven't gone off diet, though I did add more protein along with creatine and some amino's..

I have prayed about this and have done my best to train and eat right. I admit that I'm incredulous that it's possible for a 20lb muscle gain in 10 weeks. I'll use a bioreststance bodyfat device to confirm this hope when I can.

In addition, I have stopped the creatine, amino's and protein supplementation, and and hoping to contiinue to bring down my bodyfat levels.

03/31/17

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

db press (weight listed is for each db):
8 reps at 70lbs
8 reps at 75lbs
8 reps at 75lbs
8 reps at 80lbs

bb curl:
12 reps at 60lbs
12 reps at 70lbs
12 reps at 80lbs

bb skullcrushers:
12 reps at 70lbs
12 reps at 70lbs
12 reps at 70lbs

biangular chest press machine:
8 reps at 150lbs
8 reps at 150lbs
8 reps at 162.5lbs
8 reps at 162.5lbs

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

 

[prodigalso]

04/03/17

6:00am
5 minutes jogging on treadmill (0.5 miles)

db bent over row;
6 reps at 65lb
6 reps at 80lb
6 reps at 80lb
6 reps at 80lb

alternating db curl (weight listed is for each db);
2 sets of 10 reps at 40lb

Underhand grip pull down;
4 sets of 6 reps at 150lb

cable tricep pressdowns;
10 reps at 150lbs
10 reps at 160lbs

Toe to bar;
1st set: 2 reps
2nd set: 2 reps

HIIT Sprinting on treadmill;
2 sets of approximately 10 seconds sprinting at 12 mph

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

 

[prodigalso]

04/04/17

5:55am

45 minutes on stationary bicycle (12.65 miles)

_________________________________________________________________

Squat Focus

4:30pm

5 minutes jogging on treadmill (0.5 miles)

Bench Press;
3 sets of 7 reps @ 185lbs

BB Squat;
4 sets of 5 reps at 2255lbs

Side Hover;
2 sets of 45 seconds

Front Foot Elevated Posterior Lunge
3 sets of 5 reps

HIIT Assault Bike;
4 sets of 0.2 miles with high intensity

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

 

[prodigalso]

04/05/17

5:55am
Leg press machine;
8 reps at 225lbs
8 reps at 237.5lbs
8 reps at 262.5lbs

Machine leg curl;
8 reps at 150lbs
8 reps at 162.5lbs
8 reps at 175lbs

Plate pinches (weight listed is for each plate, one in each hand);
30 seconds at 25lbs
24 seconds at 25lbs
150 seconds at 10lbs

Posterior lunges;
2 sets of 8 reps

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

 

[prodigalso]

04/06/17

5:55am

45 minutes on stationary bicycle (13.1 miles)

_________________________________________________________________




Bench Focus

4:30pm
5 minutes jogging on treadmill (0.5 miles)

BB Squats;
4 sets of 5 reps at 205lbs

Bench Press;
3 sets of 4 rep at 225lbs

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

body saws;
3 sets of 12 reps at BW

Close Grip Bench Press;
3 sets of 6 reps at 135lbs

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

 

[prodigalso]

04/07/17

6:05am
2.5 minutes jogging on treadmill (0.23 miles)

db press (weight listed is for each db):
8 reps at 70lbs
8 reps at 75lbs
8 reps at 80lbs

bb skullcrushers:
14 reps at 60lbs
14 reps at 60lbs
14 reps at 60lbs

bb curl:
12 reps at 60lbs
12 reps at 70lbs

biangular chest press machine:
10 reps at 187.5lbs
10 reps at 175lbs
10 reps at 175lbs

Atomic push-ups
1 set of 20 reps

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

 

[prodigalso]

04/10/17

6:00am
5 minutes jogging on treadmill (0.5 miles)

db bent over row;
6 reps at 65lb
6 reps at 80lb
6 reps at 80lb
6 reps at 80lb

alternating db curl (weight listed is for each db);
2 sets of 10 reps at 40lb

Underhand grip pull down;
4 sets of 6 reps at 150lb

cable tricep pressdowns;
10 reps at 160lbs
10 reps at 170lbs

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

 

[prodigalso]

04/11/17

5:55am

30 minutes rowing (6250 meters, avg HR: 133bpm, max HR: 157bpm)

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

 

[prodigalso]

04/12/17

6:00am
2.5 minutes jogging on treadmill (0.25 miles) ;

Leg press machine;
6 reps at 187.5lbs
6 reps at 212.5lbs
6 reps at 237.5lbs

Machine leg curl;
10 reps at 150lbs
10 reps at 162.5lbs
10 reps at 175lbs

Plate pinches (weight listed is for each plate, one in each hand);
20 seconds at 25lbs
130 seconds at 10lbs

Posterior lunges;
2 sets of 8 reps

HIIT Sprinting;
2X @ 12mph, for approx 10 seconds each

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

 

[prodigalso]

04/17/17

6:00am
5 minutes rowing (1105 meters)

db bent over row;
3 sets of 4 reps at 85lbs

alternating db curl (weight listed is for each db);
2 sets of 8 reps at 45lbs

Underhand grip pull down;
3 sets of 4 reps at 162.5lbs

cable tricep pressdowns;
8 reps at 160lbs
8 reps at 170lbs

HIIT Rowing (630 meters);
4 sets of 10 seconds on, 30 seconds off

Toe to bar;
1st set: 3 reps
2nd set: 3 reps
3rd set: 3 reps
4th set: 1 rep, held for 3 seconds

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

 

[prodigalso]

04/18/17

6:00am
30 minutes rowing (6373 meters, avg HR: 142bpm, max HR: 173bpm)


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

 

[prodigalso]

04/19/17

6:00am
5 minutes jogging on treadmill (0.50 miles) ;

Leg press machine;
4 reps at 225lbs
4 reps at 250lbs
4 reps at 275lbs

Machine leg curl;
6 reps at 175lbs
6 reps at 187.5lbs

Machine Calf Raises;
10 reps at 90lbs
10 reps at 110lbs
8 reps at 120lbs

Posterior lunges;
2 sets of 6 reps

HIIT Sprinting;
3X @ 12mph, for approx 10 seconds each

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

 

[prodigalso]

04/20/17

6:00am
30 minutes rowing (6037 meters, avg HR: 132bpm, max HR: 170bpm)

_________________________________________________________________________

Bench Focus

4:30pm
1 minute climbing on Jacob’s Ladder (115 feet)

BB Squats;
5 reps at 135lbs
4 reps at 185lbs
3 reps at 255lbs
3 reps at 255lbs
3 reps at 255lbs

Bench Press;
6 reps at 135lbs
5 reps at 185lbs
3 reps at 230lbs
3 reps at 230lbs
3 reps at 230lbs
3 reps at 230lbs

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

 

[prodigalso]

04/21/17

6:05am
5 minutes jogging on treadmill (0.50 miles)

db press (weight listed is for each db):
6 reps at 80lbs
8 reps at 85lbs

cable tricep pressdowns:
10 reps at 160lbs
10 reps at 170lbs

bb curl:
10 reps at 80lbs
10 reps at 90lbs

biangular chest press machine:
6 reps at 167.5lbs
6 reps at 175lbs
6 reps at 187.5lbs

HIIT Sprinting;
3X @ 12mph, for approx 10 seconds each

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

 

[prodigalso]

04/22/17

Deadlift Emphasis

8:00am
1 minute on Jacob’s Ladder

Paused bb bench press (3 count pause on chest);
6 reps at 135lbs
5 reps at 185lbs
3 reps at 215lbs
3 reps at 215lbs
3 reps at 215lbs

Completely seated squats on 12” box;
6 rep at 135lbs

Deadlift;
3 rep at 135lbs
2 rep at 225lbs
1 rep at 275lbs
1 rep at 275lbs

-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



04/24/17

6:00am
5 minutes rowing (1216 meters)

db bent over row;
2 sets of 5 reps at 85lbs

cable tricep pressdowns;
6 reps at 170lbs
6 reps at 180lbs

Machine Calf Raises;
10 reps at 100lbs
10 reps at 100lbs

Low intensity walking on treadmill (0.45 miles, 2% grade, 3.1mph);

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

 

[prodigalso]

04/25/17

6:00am
20 minutes rowing (4100 meters, avg HR: 129bpm, max HR: 149bpm)

_________________________________________________________________________


1 minute on the Jacobs Ladder;

BB Squats;
5 reps at 135lbs
4 reps at 185lbs
1 reps at 265lbs
1 reps at 245lbs
1 reps at 265lbs

Bench Press;
6 reps at 135lbs
5 reps at 185lbs
1 reps at 230lbs
1 reps at 230lbs

Deadlift;
4 reps at 185lbs
1 reps at 225lbs
1 reps at 275lbs

-One-A-Day men's Pro Edge multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

04/19/17

6:00am
5 minutes walking on treadmill (5.0 incline, 0.30 miles) ;

Leg press machine;
5 reps at 225lbs
5 reps at 250lbs

Machine Calf Raises;
9 reps at 90lbs
9 reps at 90lbs
9 reps at 90lbs
9 reps at 90lbs

7 minutes walking on treadmill (0.5 incline, 0.48 miles) ;

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

 

[prodigalso]

04/27/17

6:00am
15 minutes walking on treadmill (0.5 incline, 0.85 miles) ;

______________________________________________________________

5:00PM

BB Squats;
3 reps at 185lbs
3 reps at 210lbs
3 reps at 210lbs
3 reps at 210lbs

Bench Press;
3 reps at 185lbs
3 reps at 185lbs
3 reps at 185lbs

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

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

 

[prodigalso]

Tomorrow is the powerlifting competition. I'll post how it goes...I'm praying!

04/28/17

6:00am
15 minutes walking on treadmill (2.0 incline, 0.86 miles) ;


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

 

[prodigalso]

The competition went well. Here’s the breakdown:

Squat (Gym PR was 300lbs):
1st attempt: 242lbs, completed the rep, and was officially counted
2nd attempt: 298lbs completed the rep, and was officially counted
3rd attempt: 305lbs completed the rep, and was not officially counted

Bench Press (Gym PR was 255lbs):
1st attempt: 237lbs, completed the rep, and was officially counted
2nd attempt: 259lbs completed the rep, and was not officially counted
3rd attempt: 264lbs completed the rep, and was not officially counted

Deadlift (Gym PR was 315lbs):
1st attempt: 275lbs, completed the rep, and was officially counted
2nd attempt: 297lbs completed the rep, and was officially counted
3rd attempt: 325lbs completed the rep, and was officially counted

Total Official weight: 870lbs

I’m happy with the results. Achieved new gym PR’s on all lifts and learned how it’s done at a competition so I can practice it on my own.



05/01/17

6:00am
5 minutes jogging on treadmill ( 0.5 miles) ;

Smith BB shoulder press;
8 reps at 50lbs
8 reps at 70lbs
8 reps at 90lbs
4 reps at 110lbs

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:
1st set: 6 reps at 25lbs
2nd set: 6 reps at 20lbs
3rd set: 6 reps at 15lbs

Smith BB shrugs;
25 reps at 180lbs

One legged stand on foam (stand one leg with a thick piece of medium density foam under foot. Hold for as long as possible. Repeat for each foot;
1st set: 15 seconds
2nd set: 15 seconds
3rd set: 20 seconds

Cable vertical rows;
8 reps at 100lbs
8 reps at 120lbs
8 reps at 140lbs

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

 

[prodigalso]

05/02/17

6:00am
10 minutes rowing (2350 meters, avg HR: 141bpm, max HR: 171bpm)

10 minutes walking on the elliptical (1.5 miles, avg HR: 146bpm, max HR: 175bpm) ;

10 minutes walking on treadmill (5.0 incline, 0.53 miles, avg HR: 141bpm, max HR: 159bpm) ;

______________________________________________________________

5:10pm

1 minute on Jacob’s Ladder

bb bent over row;
6 reps at 135lbs
6 reps at 135lbs
6 reps at 135lbs
6 reps at 155lbs

Horse stance Planks (on hands and knees with diagonally opposed foot and hand extended):
1st set: 75 seconds (each)
2nd set 60 seconds (each)
3rd set 45 seconds (each)

bb good mornings;
6 reps at 135lbs
6 reps at 135lbs
6 reps at 135lbs
6 reps at 155lbs

reverse fly machine;
6 reps at 60lbs
6 reps at 60lbs
6 reps at 60lbs
6 reps at 60lbs

cable seated V-Grip rows;
6 reps at 90lbs
6 reps at 110lbs
6 reps at 130lbs
6 reps at 150lbs
6 reps at 170lbs
6 reps at 190lbs

assisted chin-ups;
6 reps at 100lbs
6 reps at 100lbs
6 reps at 100lbs

-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]

05/03/17 Chest

6:10am

5 minutes on elliptical

Smith machine bb press;
4 reps at 140lbs
3 reps at 180lbs
2 reps at 230lbs

incline db press (bench set to high incline, approx. 60°, weight listed is for each db);
6 reps at 50lbs
6 reps at 55lbs
6 reps at 60lbs

pec fly;
6 reps at 108lbs
6 reps at 132lbs
6 reps at 156lbs
6 reps at 180lbs


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

 

[prodigalso]

05/04/17

6:00am

10 minutes walking on treadmill (4.0 incline, 0.49 miles, avg HR: 116bpm, max HR: 141bpm) ;

10 minutes rowing (2060 meters, avg HR: 127bpm, max HR: 141bpm)

10 minutes on the elliptical (0.49 miles, avg HR: 121bpm, max HR: 14bpm) ;
______________________________________________________________


1 minute on the Jacobs Ladder;

BB Squats;
4 reps at 135lbs
3 reps at 225lbs
2 reps at 275lbs

Close grip BB Bench Press;
6 reps at 135lbs
6 reps at 135lbs
6 reps at 155lbs
6 reps at 155lbs
4 reps at 175lbs

Deadlift;
4 reps at 135lbs
4 reps at 185lbs
3 reps at 225lbs
2 reps at 275lbs

HIIT Assault Bike;
4 sets of 0.1 miles with high intensity


-One-A-Day men's Pro Edge multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

05/05/17 arms

6:10am

10 minutes walking on treadmill (5.0 incline, 0.49 miles, avg HR: 122bpm, max HR: 158bpm) ;

1 minute hamstring stretches

35 seconds of quad stretches

lever preachers curl;
6 reps at 100lbs
6 reps at 110lbs
4 reps at 120lbs

Cable Tricep extension;
6 reps at 160lbs
6 reps at 170lbs
6 reps at 190lbs

2 minutes running on treadmill (7.4mph, 0.49 miles, avg HR: 121bpm, max HR: 146bpm) ;

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

 

[prodigalso]

05/08/17

5:30pm

Incline BB Bench Press;
6 reps at 135lbs

Hex bar Deadlift;
10 reps at 185lbs
8 reps at 225lbs
4 reps at 315lbs
1 reps at 365lbs
1 reps at 365lbs
2 reps at 315lbs

BB Shoulder Press;
6 reps at 135lbs
6 reps at 135lbs
6 reps at 145lbs
6 reps at 145lbs

-1 fiber gummy
-One-A-Day men's Pro Edge multivitamin
-Vitamin D3, 2000mg

05/09/17

6:00am

15 minutes rowing (3000 meters)

15 minutes on the elliptical (1.5 miles) ;

-1 fiber gummy
-One-A-Day men's Pro Edge multivitamin
-Vitamin D3, 2000mg

 

[prodigalso]

05/03/17 Chest

6:10am

5 minutes on elliptical

incline db press (bench set to approx. 45°, weight listed is for each db);
6 reps at 65lbs
6 reps at 65lbs
6 reps at 70lbs

pec fly;
6 reps at 132lbs
6 reps at 144lbs
6 reps at 156lbs

Raised feet push-ups with hands on dumbbells:
1st set: 10 reps (feet on sit-up machine bar, set to highest position)
2nd set: 10 reps (feet on sit-up machine bar, set to highest position, with BB plate under base)
3rd set:10 reps (feet on sit-up machine bar, set to highest position, with BB plate under base)
4th set: 8 reps (feet on Smith bar set to 3rd notch from bottom)
5th set: 6 reps (feet on Smith bar set to 4th notch from bottom)
6th set:4 reps (feet on Smith bar set to 5th notch from bottom)

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:
1st set: 6 reps at 15lbs
2nd set: 6 reps at 15lbs
3rd set: 6 reps at 15lb

Toe to bar;
1st set: 3 reps
2nd set: 3 reps
3rd set: 3 reps

-2 fiber gummies
-One-A-Day men's Pro Edge multivitamin
-Vitamin D3, 2000mg

 

[prodigalso]

05/11/17

6:00am
10 minutes walking on treadmill (0.50 miles) ;

Leg press machine;
6 reps at 225lbs
6 reps at 237.5lbs
6 reps at 250lbs

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

1.5 minutes Jogging on treadmill;

-2 fiber gummies
-One-A-Day men's Pro Edge multivitamin
-Vitamin D3, 2000mg