Prodigalson's Cutting log

[prodigalso]

05/13/17

8:00am

1 minute on Jacob’s Ladder

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

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

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

Close Grip BB Press;
6 reps at 135lbs
6 reps at 135lbs
6 reps at 135lbs

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

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

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


05/15/17

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

chest supported row;
8 reps at 65lb
8 reps at 50lb
8 reps at 50lb

Underhand grip pull down;
8 reps at 150lb
8 reps at 162.5lb
8 reps at 175lb

Seated Smith Machine Overhead Press;
8 reps at 50lb
8 reps at 70lb

Jump Rope:
1st set: 50
2nd set: 20

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


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

 

[prodigalso]

05/16/17

6:00am
30 minutes rowing (6050 meters)

15 minutes on the elliptical (1.7 miles) ;

-2 fiber gummies
-Rainbow Light Men's One Multivitamin
-Vitamin D3, 2000mg

 

[prodigalso]

05/17/17

6:00am

Leg extension machine;
8 reps at 100lbs
8 reps at 112.5lbs
8 reps at 125lbs

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

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

Cossak Squats;
2 sets of 7 reps

HIIT Rowing (500 meters);
4 sets of 10 seconds on, 20 seconds off

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

 

[prodigalso]

05/18/17

6:00pm

Bench press:
4 reps at 185lbs
3 reps at 215lbs
4 reps at 205lbs
5 reps at 205lbs
4 reps at 205lbs

Ring push-ups
2 sets of 4 reps

TRX Fallouts:
2 sets of 6 reps

Leg Press:
3 sets of 10 reps at 270lbs

Tricep Pressdowns
8 reps at 140lbs
8 reps at 150lbs

Sled Push/drag:
2 sets of 270lbs at 60 yds

-2 fiber gummies
-Vitamin D3, 2000mg

 

[prodigalso]

05/19/17 Chest/Arms

6:10am

5 minutes jogging on treadmill (0.52 miles, avg HR: 128bpm, max HR: 147bpm)

Unilateral Incline db press:
8 reps at 50lbs
8 reps at 55lbs
8 reps at 60lbs

db hammer curl (weight listed is for each db):
8 reps at 45lbs
8 reps at 50lbs

db skullcrushers:
8 reps at 50lbs
8 reps at 55lbs

biangular chest press machine:
8 reps at 187.5lbs
8 reps at 200lbs
8 reps at 212.5lbs

HIIT Rowing (500 meters);
4 sets of 10 seconds on, 20 seconds off

-2 fiber gummies
-Vitamin D3, 2000mg

 

[prodigalso]

05/20/17

8:00am

rear foot elevated split squat;
3 sets of 6 reps at BW

Assisted dips:
2 sets of 6 reps at with 100lbs assist

bb Sumo deadlift;
6 reps at 135lbs
4 reps at 205lbs
4 reps at 205lbs
4 reps at 205lbs
4 reps at 205lbs

Racked KB carry;
2 sets of 40 yards at 45lbs each

Sorinex Roller Supine Leg Curl;
2 sets of 10 reps

Battles Ropes;
3 sets of 30 reps

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


05/15/17

6:00am
5 minutes jogging on treadmill (0.3 miles)

chest supported row;
8 reps at 50lb
8 reps at 50lb
8 reps at 45lb

Underhand wide-grip pull down;
8 reps at 100lb
8 reps at 112.5lb
8 reps at 125lb

Seated Smith Machine Overhead Press;
8 reps at 50lb
8 reps at 100lb

Jump Rope:
1st set: 50
2nd set: 30

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

 

[prodigalso]

05/23/17

6:00am

30 minutes on treadmill (1.55 miles)

15 minutes on the elliptical (1.45 miles) ;
_____________________________________________________________

4:30pm

1 minute on Jacob’s Ladder

bb squat;
5 reps at 185lbs
5 reps at 185lbs
5 reps at 185lbs

bb bench press;
10 reps at 155lbs
10 reps at 155lbs
10 reps at 135lbs
10 reps at 155lbs

Rotational sand bag walking anterior lunge;
20yards at 30lbs
20yards at 30lbs

Suitcase Carry;
20yards at 62lbs
20yards at 62lbs

Handstand holds;
2 sets of 3o seconds

Three sets of 100 feet on Jacob’s Ladder

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

 

[prodigalso]

05/24/17

6:00am

3 minutes jogging on treadmill

Leg extension machine;
8 reps at 125lbs
8 reps at 137.5lbs
8 reps at 150lbs

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

alternating db curl (weight listed is for each db);
2 sets of 8 reps at 50lbs

Cossak Squats;
2 sets of 7 reps

HIIT Rowing (472 meters);
4 sets of 10 seconds on, 20 seconds off

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

 

[prodigalso]

05/25/17

6:00am
35 minutes rowing (7414 meters)

____________________________________________________________________________

6:00pm

Bench press:
5 reps at 205lbs
5 reps at 215lbs
5 reps at 205lbs
5 reps at 205lbs

Ring push-ups
1st set: 6 reps
2nd set: 5 reps

TRX Fallouts:
2 sets of 6 reps

Leg Press:
3 sets of 10 reps at 270lbs

Tricep Pressdowns
8 reps at 150lbs
8 reps at 200lbs

Sled Push/drag:
2 sets of 270lbs at 60 yds

-2 fiber gummies
-Vitamin D3, 2000mg

05/27/17

8:00am

rear foot elevated split squat;
3 sets of 6 reps at 20lbs

Hex bar deadlift;
5 reps at 155lbs
5 reps at 205lbs
5 reps at 255lbs

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

 

[prodigalso]

05/30/17

6:00am

30 minutes rowing (6200 meters)

15 minutes on the elliptical (1.57 miles) ;
_____________________________________________________________


4:30pm

1 minute on Jacob’s Ladder

bb squat;
3 reps at 225lbs
3 reps at 225lbs
3 reps at 225lbs

bb bench press;
10 reps at 145lbs
10 reps at 145lbs
10 reps at 145lbs
10 reps at 145lbs

Rotational sand bag walking anterior lunge;
15 yards at 30lbs
15 yards at 30lbs

Suitcase Carry;
20 yards at 70lbs
20 yards at 70lbs

Handstand holds;
2 sets of 30 seconds

2 sets of 115 feet on Jacob’s Ladder

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

 

[prodigalso]

05/31/17

6:00am

5 minutes jogging on treadmill

Leg extension machine;
10 reps at 137.5lbs
10 reps at 137.5lbs
10 reps at 150lbs

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

alternating db curl (weight listed is for each db);
8 reps at 50lbs
8 reps at 45lbs

Cossak Squats;
2 sets of 9 reps at 20lbs

HIIT Rowing (500 meters);
6 sets of 10 seconds on, 20 seconds off

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

 

[prodigalso]

06/01/17

6:00am

30 minutes rowing (6050 meters)
_____________________________________________________________

06/01/17

6:00pm

Bench press:
3 reps at 215lbs
3 reps at 165lbs
3 reps at 215lbs
3 reps at 215lbs
3 reps at 215lbs

Ring push-ups
1st set: 4 reps
2nd set: 6 reps

TRX Fallouts:
2 sets of 8 reps

Leg Press:
3 sets of 12 reps at 270lbs

Tricep Pressdowns
10 reps at 200lbs
10 reps at 180lbs

Sled Push/drag:
3 sets of 270lbs at 40 yds

-2 fiber gummies
-Vitamin D3, 2000mg

 

[prodigalso]

06/02/17 Chest/Arms

6:10am

3 minutes jogging on treadmill

Unilateral Incline db press:
10 reps at 55lbs
10 reps at 55lbs
10 reps at 55lbs

db hammer curl (weight listed is for each db):
10 reps at 45lbs
10 reps at 45lbs

db skullcrushers:
10 reps at 55lbs
10 reps at 60lbs

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

HIIT Rowing (500 meters);
6 sets of 10 seconds on, 20 seconds off

-2 fiber gummies
-Vitamin D3, 2000mg

 

[prodigalso]

06/03/17

8:00am

Assault Bike:
0.5 miles in 1:33 seconds

rear foot elevated split squat;
3 sets of 8 reps at 20lbs

Assisted dips:
10 reps at with 90lbs assist
8 reps at with 80lbs assist
7 reps at with 70lbs assist

bb Sumo deadlift;
4 reps at 135lbs
3 reps at 245lbs
1 reps at 275lbs

Sorinex Roller Supine Leg Curl;
2 sets of 12 reps

Battles Ropes;
3 sets of 40 reps

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

 

[prodigalso]

06/05/17

6:00am
2 minutes jogging on treadmill

chest supported cable row;
10 reps at 140lb
10 reps at 180lb
10 reps at 180lb

Overhand grip pull down;
10 reps at 125lb
10 reps at 125lb
10 reps at 125lb

Seated Smith Machine Overhead Press;
10 reps at 70lb
10 reps at 90lb
10 reps at 110lb

Jump Rope:
1st set: 38
2nd set: 45

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

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

 

[prodigalso]

06/06/17

6:00am

30 minutes on the elliptical (3.26 miles)
10 minutes rowing (2170 meters)
_____________________________________________________________


4:30pm

bb squat;
5 reps at 135lbs
4 reps at 185lbs
1 reps at 235lbs
1 reps at 235lbs
1 reps at 235lbs
1 reps at 235lbs
1 reps at 235lbs

bb bench press;
10 reps at 155lbs
10 reps at 155lbs
10 reps at 155lbs
10 reps at 155lbs

Rotational sand bag walking anterior lunge;
15 yards at 20lbs
15 yards at 20lbs

Suitcase Carry;
30 yards at 70lbs
30 yards at 70lbs
30 yards at 70lbs

Handstand holds;
3 sets of 30 seconds

4 sets of 105 feet on Jacob’s Ladder

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

 

[prodigalso]

06/07/17

6:00am

3 minutes jogging on treadmill

Leg extension machine;
12 reps at 125lbs
12 reps at 137.5lbs
12 reps at 150lbs

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

alternating db curl (weight listed is for each db);
10 reps at 45lbs
10 reps at 45lbs
10 reps at 45lbs

Cossak Squats;
3 sets of 8 reps at 20lbs

HIIT Jump Rope
2 sets of 20 seconds on, 20 seconds off

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

 

[prodigalso]

06/08/17

6:00am

46 minutes rowing (10,000 meters, avg HR: 146bpm, max HR: 192bpm)
_____________________________________________________________

6:00pm

Bench press:
6 reps at 135lbs
4 reps at 185lbs
1 reps at 230lbs
1 reps at 230lbs
1 reps at 230lbs
1 reps at 230lbs
1 reps at 230lbs
1 reps at 230lbs

Ring push-ups
1st set: 4 reps
2nd set: 6 reps
3rd set: 4 reps

TRX Fallouts:
2 sets of 10 reps

Leg Press:
3 sets of 15 reps at 270lbs

Tricep Pressdowns
12 reps at 180lbs
12 reps at 170lbs

Sled Push/drag:
1 sets of 270lbs at 60 yds

Walking anterior lunges with bb in front
30 yards @ 65lbs

-2 fiber gummies
-Vitamin D3, 2000mg

 

[prodigalso]

06/09/17 Chest/Arms

6:00am

3 minutes jogging on treadmill

Unilateral Incline db press:
12 reps at 55lbs
12 reps at 50lbs
12 reps at 50lbs

db hammer curl (weight listed is for each db):
12 reps at 45lbs
12 reps at 45lbs
12 reps at 45lbs

db skullcrushers:
12 reps at 50lbs
12 reps at 55lbs

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

Jump Rope;
1st set: 50jumps
2nd set: 30 jumps
3rd set: 30 jumps
4th set 30 jumps

-2 fiber gummies
-Vitamin D3, 2000mg

 

[prodigalso]

06/12/17

6:00am
3 minutes jogging on treadmill

chest supported cable row;
10 reps at 150lb
10 reps at 150lb
10 reps at 170lb
10 reps at 190lb

Overhand grip pull down;
10 reps at 125lb
10 reps at 125lb
10 reps at 125lb
10 reps at 125lb

Biangular Shoulder Press machine;
10 reps at 112.5lb
10 reps at 100lb
10 reps at 100lb
10 reps at 100lb

Jump Rope:
1st set: 50
2nd set: 30
3rd set: 19
4th set: 30

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

 

[prodigalso]

06/13/17

6:00am

30 minutes rowing (6450 meters, avg HR: 147bpm, max HR: 174bpm)
_____________________________________________________________

4:30pm
500m sprint the rower

bb squat;
5 reps at 135lbs
5 reps at 185lbs
5 reps at 185lbs
5 reps at 185lbs
5 reps at 185lbs

bb bench press;
10 reps at 135lbs
10 reps at 170lbs
10 reps at 170lbs
10 reps at 170lbs
10 reps at 170lbs

Rotational sand bag walking anterior lunge;
15 yards at 30lbs
15 yards at 30lbs
15 yards at 30lbs

Suitcase Carry;
40 yards at 70lbs
40 yards at 70lbs
40 yards at 70lbs

Handstand holds;
1st set: 30 seconds
2nd set: 30 seconds
3rd set: 20 seconds

2 sets of 100 feet on Jacob’s Ladder

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

 

[prodigalso]

06/14/17

6:00am

3 minutes jogging on treadmill

Leg extension machine;
6 reps at 150lbs
6 reps at 162.5lbs
6 reps at 175lbs
6 reps at 187.5lbs

Machine leg curl;
6 reps at 150lbs
6 reps at 162.5lbs
6 reps at 175lbs
6 reps at 187.5lbs

db curl (weight listed is for each db);
12 reps at 45lbs
12 reps at 40lbs
12 reps at 35lbs

Cossak Squats;
3 sets of 10 reps at 20lbs

Jump Rope
1st set: 24jumps
2nd set: 30 jumps
3rd set: 30 jumps

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

 

[prodigalso]

06/15/17

6:00am

30 minutes rowing (6117 meters, avg HR: 136bpm, max HR: 168bpm)
_____________________________________________________________

5:00pm

Bench press:
7 reps at 135lbs
3 reps at 215lbs
4 reps at 215lbs
4 reps at 215lbs
4 reps at 215lbs
4 reps at 215lbs

Leg Press:
3 sets of 20 reps at 180lbs

Ring push-ups
1st set: 6 reps
2nd set: 6 reps
3rd set: 6 reps

TRX Fallouts:
2 sets of 12 reps

Tricep Pressdowns
7 reps at 200lbs
7 reps at 190lbs
7 reps at 190lbs

-2 fiber gummies
-Vitamin D3, 2000mg

 

[prodigalso]

06/16/17 Chest/Arms

6:00am

3 minutes jogging on treadmill

Unilateral Incline db press:
4 reps at 55lbs
4 reps at 60lbs
4 reps at 65lbs
4 reps at 70lbs

db hammer curl (weight listed is for each db):
7 reps at 50lbs
7 reps at 50lbs
7 reps at 50lbs

db skullcrushers:
7 reps at 60lbs
7 reps at 65lbs
7 reps at 70lbs

biangular chest press machine:
6 reps at 150lbs
6 reps at 162.5lbs
6 reps at 175lbs
6 reps at 187.5lbs

Jump Rope;
1st set: 50 jumps

-2 fiber gummies
-Opti-Men multivitamin

 

[prodigalso]

06/19/17

6:00am
Jump Rope

chest supported cable row;
8 reps at 200lb
8 reps at 225lb
8 reps at 225lb
8 reps at 225lb

Wide grip pull down;
8 reps at 100lb
8 reps at 100lb
8 reps at 100lb
8 reps at 112.5lb

Biangular Shoulder Press machine;
8 reps at 100lb
8 reps at 100lb
8 reps at 100lb
8 reps at 100lb

Jump Rope:
1st set: 24
2nd set: 40
3rd set: 19

-2 fiber gummies
-Opti-Men multivitamin

 

[prodigalso]

06/20/17

6:00am

30 minutes rowing (6150 meters, avg HR: 123bpm, max HR: 155bpm)
_____________________________________________________________


5:00pm

Bench press:
10 reps at 100lbs
8 reps at 135lbs
3 rep at 185lbs
3 reps at 205lbs
3 reps at 205lbs
3 reps at 205lbs

Leg Press:
8 reps at 270lbs
8 reps at 320lbs
8 reps at 320lbs
8 reps at 320lbs

Ring push-ups
1st set: 6 reps
2nd set: 6 reps
3rd set: 6 reps
4th set: 6 reps

TRX Fallouts:
3 sets of 8 reps

Tricep Pressdowns
9 reps at 190lbs
9 reps at 190lbs
9 reps at 180lbs

Sled Push Pull
2 sets of 22lbs at 60 yards

-2 fiber gummies
-Opti-Men Multivitamin

 

[prodigalso]

06/21/17

6:00am

Leg extension machine;
8 reps at 125lbs
8 reps at 137.5lbs
8 reps at 150lbs
8 reps at 162.5lbs

Machine leg curl;
8 reps at 125lbs
8 reps at 137.5lbs
8 reps at 150lbs
8 reps at 162.5lbs

db curl (weight listed is for each db);
8 reps at 45lbs
8 reps at 45lbs
8 reps at 45lbs
8 reps at 45lbs

Cossak Squats;
3 sets of 12 reps at 25lbs

Jump Rope
1st set: 36jumps

-2 fiber gummies
-Opti-Men multivitamin

 

[prodigalso]

06/22/17

6:00am

30 minutes rowing (6487 meters, avg HR: 142bpm, max HR: 167bpm)
_____________________________________________________________

 

[prodigalso]

06/26/17

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

chest supported cable row;
6 reps at 200lbs
6 reps at 225lbs
6 reps at 245lbs
6 reps at 270lbs

Wide grip pull down;
6 reps at 125lbs
6 reps at 125lbs
6 reps at 137.5lbs
6 reps at 150lbs

Biangular Overhead Shoulder Press Machine;
8 reps at 125lbs
8 reps at 25lbs
8 reps at 137.5lbs

Jump Rope:
1st set: 50
2nd set: 15

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

-2 fiber gummies
-Opti-Men multivitamin

 

[prodigalso]

06/27/17

6:00am

30 minutes rowing (6370 meters, avg HR: 143bpm, max HR: 179bpm)
_____________________________________________________________

 

[prodigalso]

06/29/17

6:00am

30 minutes rowing (6725 meters, max HR: 186bpm)
_____________________________________________________________

 

[prodigalso]

07/10/17

6:00am
5 minutes rowing (1200 meters)

chest supported cable row;
4 reps at 200lbs
4 reps at 245lbs
4 reps at 290lbs

Wide grip pull down;
4 reps at 137.5lbs
4 reps at 150lbs
4 reps at 162.5lbs

Biangular Overhead Shoulder Press Machine;
6 reps at 137.5lbs
6 reps at 150lbs
6 reps at 162.5lbs

Jump Rope:
1st set: 50
2nd set: 60
3rd set: 45

HIIT Rowing (700 meters);
6 sets of 10 seconds on, 20 seconds off

-2 fiber gummies
-Opti-Men multivitamin

 

[prodigalso]

07/11/17

6:00am

30 minutes rowing (6500 meters, avg HR: 142bpm, max HR: 186bpm)
_____________________________________________________________

5:15pm

bb squat;
6 reps at 135lbs
1 reps at 225lbs
1 reps at 275lbs
1 reps at 300lbs

bb bench press;
10 reps at 135lbs
6 reps at 195lbs
7 reps at 195lbs
7 reps at 195lbs

 

[prodigalso]

07/12/17

6:00am

Leg extension machine;
7 reps at 150lbs
7 reps at 162.5lbs
7 reps at 175lbs

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

db curl (weight listed is for each db);
8 reps at 45lbs
8 reps at 45lbs
8 reps at 50lbs

Cossak Squats;
2 sets of 6 reps at 20lbs

Jump Rope:
1st set: 50
2nd set: 40
3rd set: 20

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:
3 sets of 10 reps at 10lbs

Standing on leg calf extensions;
3 sets of 10 reps

-2 fiber gummies
-Opti-Men multivitamin

 

[prodigalso]

07/13/17

6:00am

30 minutes rowing (6300 meters, avg HR: 137bpm, max HR: 175bpm)
_____________________________________________________________



5:00pm

Bench press:
6 reps at 135lbs
4 rep at 185lbs
1 reps at 235lbs
1 reps at 255lbs

Four sets of 100 feet on Jacob’s Ladder (3:24 not including rest)

Chin-ups
1st set: 3 reps
2nd set: 2 reps
3rd set: 2 reps
4th set: 2 reps

Ring pull-ups
1st set: 3 reps
2nd set: 2 reps
3rd set: 3 reps

Assisted dips:
1st set: 3 reps at with no assist
2nd set: 3 reps at with 10lbs assist
3rd set: 6 reps at with 30lbs assist

-2 fiber gummies
-Opti-Men Multivitamin

 

[prodigalso]

07/14/17 Chest/Arms

6:10am

5 minutes jogging on treadmill (0.53 miles)

Unilateral Incline db press:
6 reps at 55lbs
6 reps at 60lbs
6 reps at 65lbs

db hammer curl (weight listed is for each db):
10 reps at 45lbs
10 reps at 45lbs

db skullcrushers:
6 reps at 45lbs
6 reps at 55lbs
6 reps at 65lbs
6 reps at 75lbs
6 reps at 85lbs

Jump Rope:
1st set: 50
2nd set: 50
3rd set: 50

-2 fiber gummies
-Vitamin D3, 2000mg

 

[prodigalso]

07/17/17

6:00am
5 minutes on treadmill (0.53 miles)

chest supported cable row;
5 reps at 225lbs
5 reps at 245lbs
5 reps at 290lbs

Wide grip pull down;
5 reps at 162.5lbs
5 reps at 150lbs
5 reps at 162.5lbs

BB wrist curls ;
10 reps at 95lbs
10 reps at 95lbs with 20 sec pause at end
8 reps at 95lbs 10 sec pause at end

Jump Rope:
1st set: 100

-2 fiber gummies
-Opti-Men multivitamin

 

[prodigalso]

07/18/17

6:00am

30 minutes rowing (6205 meters, avg HR: 131bpm, max HR: 164bpm)
_____________________________________________________________

5:00pm

100 feet on Jacob’s Ladder

Bench press:
10 reps at 135lbs
6 rep at 185lbs
3 reps at 225lbs

Leg Press:
6 reps at 270lbs
6 reps at 320lbs
6 reps at 360lbs

Ring push-ups
1st set: 8 reps
2nd set: 8 reps

Tricep Pressdowns
6 reps at 100lbs
6 reps at 100lbs
6 reps at 120lbs
6 reps at 120lbs

Sled Push Pull
4 sets of 180lbs at 40 yards

-2 fiber gummies
-Opti-Men Multivitamin

 

[prodigalso]

07/19/17

6:00am

6 minutes on treadmill (0.64 miles)

Leg extension machine;
6 reps at 150lbs
6 reps at 162.5lbs
6 reps at 175lbs

Machine leg curl;
6 reps at 175lbs
6 reps at 200lbs
6 reps at 225lbs

db curl (weight listed is for each db);
6 reps at 50lbs
6 reps at 55lbs
6 reps at 60lbs

Cossak Squats;
3 sets of 6 reps at 20lbs

Jump Rope:
1st set: 100

-2 fiber gummies
-Opti-Men multivitamin

 

[prodigalso]

07/20/17

6:00am

30 minutes rowing (6315 meters, avg HR: 136bpm, max HR: 166bpm)
_____________________________________________________________

5:00pm

128 feet on Jacob’s Ladder

Close grip bb bench press:
5 sets of 10 reps at 140lbs

Band pull-aparts (reverse flys)
1st set: 25 reps
2nd set: 10 reps
3rd set: 15 reps
4th set: 25 reps

Ring pull-ups
1st set: 3 reps
2nd set: 3 reps
3rd set: 3 reps
4th set: 3 reps

-2 fiber gummies
-Opti-Men Multivitamin

 

[prodigalso]

07/21/17

6:00am

5 minutes on treadmill (0.55 miles)

TRX band frog legs
3 sets of 10 reps

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

Hanging twisting knee-ups
1st set: 3 reps
2nd set: 3 reps
3rd set: 3 reps

Rope wrist curl
3 sets at 25lbs

Calf machine:
3 sets of 10 reps at 80lbs, end of last set held for 20 seconds

Jump Rope:
1st set: 65

-2 fiber gummies
-Opti-Men Multivitamin

 

[prodigalso]

07/22/17

8:00am

One minute on the Jacobs Ladder (125 feet);

rear foot elevated split squat;
3 sets of 6 reps at 50lbs

Assisted dips:
2 sets of 8 reps at with 30lbs assist

bb Sumo deadlift;
6 reps at 135lbs
4 reps at 225lbs
4 attempts at 315lbs
1 reps at 285lbs
1 reps at 295lbs
1 attempt at 305lbs

Sorinex Roller Supine Leg Curl;
3 sets of 10 reps

Battles Ropes;
3 sets of 50 reps

-2 fiber gummies
-Opti-Men multivitamin
-Vitamin D3, 2000mg



07/24/17

6:00am
5 minutes jogging on treadmill (0.55 miles)

Smith machine BB shoulder press;
6 reps at 70lbs
6 reps at 90lbs
6 reps at 110lbs
3 reps at 130lbs
1 reps at 150lbs

Elevated feet push-ups with hands on db (feet at approx. 36”);
1st set: 8 reps
2nd set: 8 reps
3rd set: 8 reps
4th set: 8 reps (hands close together)

Bent over cable tricep extension;
6 reps at 140lbs
6 reps at 140lbs
6 reps at 150lbs
6 reps at 160lbs

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:
3 sets of 8 reps at 15lbs

-2 fiber gummies
-Opti-Men multivitamin

 

[prodigalso]

07/25/17

6:10am

35 minutes rowing (7400 meters)
_____________________________________________________________

5:00pm

128 feet on Jacob’s Ladder

Bench press:
10 reps at 135lbs
10 rep at 150lbs
10 rep at 150lbs
10 rep at 150lbs
10 rep at 150lbs

BB Squat:
5 reps at 125lbs
5 reps at 185lbs
4 reps at 225lbs
4 reps at 225lbs
4 reps at 225lbs

High intensity intervals on assault bike
4 sets of 0.1 miles in 3:20

-2 fiber gummies
-Opti-Men Multivitamin

 

[prodigalso]

07/26/17

6:00am

6 minutes on treadmill (0.64 miles)

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

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

Tricep Pressdowns
8 reps at 180lbs
8 reps at 190lbs

Split Squats;
2 sets of 7 reps at 40lbs

High Intensity intervals on treadmill:
2 sets of 12mph for 15 seconds

-2 fiber gummies
-Opti-Men multivitamin

 

[prodigalso]

07/27/17

6:00am

30 minutes rowing (7015 meters)
_____________________________________________________________


Box Squats (seated completely on a 14” box)
3 sets of 10 reps at 135lbs

BB bench press;
6 reps at 135lbs
4 sets of 5 reps at 200lbs

Raised feet ring push up (12”box);
2 sets of 8 reps

Physioball pot stir on elbows:
2 sets of 6 reps

One arm DM preacher’s curl:
2 sets of 8 reps at 25 lbs

Lateral sled drag:
40 yards at 95 lbs

-2 fiber gummies
-Opti-Men Multivitamin

07/29/17

8:00am

18” Box step ups;
6 reps at BW
6 reps at 50lbs
6 reps at 50lbs

Assisted dips:
6 reps at with 30lbs assist
5 reps at with 30lbs assist

Farmers walk;
2 sets of 60 yards at 124 lbs

bb Sumo deadlift;
6 reps at 135lbs
5 reps at 185lbs
1 reps at 255lbs
3 reps at 235lbs
3 reps at 235lbs

-2 fiber gummies
-Opti-Men multivitamin
-Vitamin D3, 2000mg

 

[prodigalso]

07/31/17

6:15am

5 minutes on treadmill (0.55 miles)

Chin –ups:
1st set: 3 reps
2nd set: 3 reps
3rd set: 2 reps

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

DB seated single arm overhead press;
8 reps at 40lbs
8 reps at 40lbs

Jump Rope:
1st set: 65
2nd set: 65

High Intensity intervals on treadmill:
1st set; 12mph for 10 seconds
2nd set; 12mph for 15 seconds

-2 fiber gummies
-Opti-Men Multivitamin

 

[prodigalso]

08/01/17

6:10am

30 minutes rowing (6315 meters)
_____________________________________________________________


5:00pm

Bench press:
10 reps at 135lbs
10 rep at 155lbs
10 rep at 155lbs
10 rep at 155lbs
10 rep at 155lbs

BB Squat:
5 reps at 125lbs
5 reps at 195lbs
3 reps at 225lbs
4 reps at 225lbs
3 reps at 225lbs
3 reps at 225lbs

-2 fiber gummies
-Opti-Men Multivitamin

 

[prodigalso]

08/02/17

6:00am

5 minutes on treadmill (0.55 miles)

Leg extension;
10 reps at 200lbs
10 reps at 212.5lbs
10 reps at 225lbs

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

Tricep Pressdowns
8 reps at 180lbs
8 reps at 180lbs
8 reps at 170lbs

Split Squats;
2 sets of 9 reps at 40lbs

Jump Rope:
2 sets of 30

-2 fiber gummies
-Opti-Men multivitamin

 

[prodigalso]

08/03/17

6:10am

35 minutes rowing (7400 meters)
_____________________________________________________________


Box Squats (seated completely on a 14” box)
8 reps at 145lbs
8 reps at 145lbs
8 reps at 165lbs

BB bench press;
5 reps at 125lbs
5 reps at 165lbs
5 reps at 205lbs
5 reps at 205lbs
4 reps at 205lbs
5 reps at 205lbs
5 reps at 205lbs

Raised feet ring push up (14”box);
2 sets of 11 reps

Physioball pot stir on elbows:
2 sets of 8 reps

One arm DB preacher’s curl:
2 sets of 7 reps at 30 lbs

Lateral sled drag:
40 yards at 185 lbs

-2 fiber gummies
-Opti-Men Multivitamin

 

[prodigalso]

08/04/17

6:10am

4 minutes on treadmill (0.4 miles)

Unilateral Flat DB press;
6 reps at 55lbs
6 reps at 60lbs
6 reps at 65lbs

Machine fly;
8 reps at 120lbs
8 reps at 144lbs
8 reps at 168lbs

EZ Curl bar skullcrushers
8 reps at 75lbs
8 reps at 75lbs

Preacher’s Curl Machine;
8 reps at 90lbs
8 reps at 80lbs

Jump Rope:
1 set of 30

-2 fiber gummies
-Opti-Men multivitamin