Prodigalson's Cutting log

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  1. 10/04/17

    10:50 on treadmill (1.0 miles, avg HR: 142bpm, max HR: 155bpm )

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


    Machine leg extensions
    10 reps at 150lbs
    10 reps at 162.5lbs


    Plate pinches
    30 seconds at 25lbs
    30 seconds at 25lbs
    30 seconds at 25lbs


    HIIT Sprinting on treadmill
    2 sets of 12 seconds at 12mph

    -2 fiber gummies
    -3000mg Vitamin D3
    -99mg potassium
    -400mg magnesium
    -1500mg spirulina
    -Opti-Men multivitamin


  2. 10/05/17

    6:00am

    35 minutes rowing (7410 meters, avg HR: 141bpm, max HR: 174bpm)
    ______________________________ ______________________________ _


    4:20pm

    Trap bar deadlift;
    10 reps at 155lbs
    6 reps at 225lbs
    3 reps at 245lbs
    3 reps at 245lbs
    3 reps at 245lbs
    3 reps at 245lbs
    3 reps at 245lbs


    BB close grip bench press;
    5 reps at 135lbs
    3 reps at 200lbs
    3 reps at 200lbs
    2 reps at 200lbs
    3 reps at 200lbs


    GHD planks;
    3 sets of 40 seconds holding a 45lb weight

    Physioball pot stir on elbows;
    2 sets of 8 reps

    Band pull-aparts;
    3 sets of 20 reps

    Jacob’s Ladder;
    2 sets of 90ft

    -2 fiber gummies
    -3000mg Vitamin D3
    -99mg potassium
    -400mg magnesium
    -1500mg spirulina
    -Opti-Men multivitamin
    •   
       


  3. 10/06/17

    6:05am

    10:45 on treadmill (1 mile, avg HR: 138bpm, max HR: 156bpm )

    Alternating DB press;
    7 reps at 50lbs
    7 reps at 55lbs
    7 reps at 60lbs


    BB overhead tricep extension;
    12 reps at 70lbs
    12 reps at 60lbs
    12 reps at 60lbs


    Machine Chest Press;
    3 sets of 10 reps at 150lbs

    Machine Preacherís Curl;
    12 reps at 60lbs
    12 reps at 70lbs
    12 reps at 80lbs


    -2 fiber gummies
    -3000mg Vitamin D3
    -99mg potassium
    -400mg magnesium
    -1500mg spirulina
    -Opti-Men multivitamin

  4. 10/09/17

    5:55am

    10:24 on treadmill (1 mile, avg HR: 142bpm, max HR: 153bpm )

    V-Grip Seated Cable Row;
    6 reps at 225lbs
    6 reps at 245lbs
    6 reps at 270lbs
    6 reps at 270lbs


    BB Overhead tricep ext;
    10 reps at 70lbs
    10 reps at 70lbs


    Narrow pronated grip pulldown
    6 reps at 100lbs
    6 reps at 112.5lbs
    6 reps at 125lbs
    6 reps at 137.5lbs


    BB bicep curl;
    10 reps at 80lbs
    10 reps at 90lbs


    HIIT Cardio on rower;
    5 sets of 20s high intensity, 40 seconds recovery, 1000 meters total distance

    -2 fiber gummies
    -3000mg Vitamin D3
    -99mg potassium
    -400mg magnesium
    -1500mg spirulina
    -Opti-Men multivitamin

  5. 10/10/17

    6:00am

    40 minutes rowing (8200 meters, avg HR: 134bpm, max HR: 166bpm)
    ______________________________ ______________________________ _
    •   
       


  6. 10/11/17

    11 minutes on treadmill (1.11 miles, avg HR: 147bpm, max HR: 163bpm )

    Leg press;
    12 reps at 175lbs
    12 reps at 167.5lbs
    12 reps at 167.5lbs


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


    Machine leg extensions
    12 reps at 150lbs
    12 reps at 162.5lbs


    Plate pinches
    17 seconds at 25lbs
    40 seconds at 25lbs


    HIIT Sprinting on treadmill
    2 sets of 12 seconds at 12mph

    -2 fiber gummies
    -3000mg Vitamin D3
    -99mg potassium
    -400mg magnesium
    -1500mg spirulina
    -Opti-Men multivitamin

  7. 10/12/17

    6:10am

    40 minutes rowing (9300 meters, avg HR: 165bpm, max HR: 180bpm)
    ______________________________ ______________________________ _

  8. 10/16/17

    5:55am

    10:24 on elliptical (1.55 mile, avg HR: 118bpm, max HR: 141bpm )

    Seated Cable Row;
    5 reps at 245lbs

    BB Overhead tricep ext;
    12 reps at 50lbs
    12 reps at 50lbs


    Chin-Ups;
    1st set: 3 reps
    2nd set: 2 reps


    Narrow pronated grip pulldown
    5 reps at 125lbs

    HIIT Cardio on rower;
    4 sets of 20s high intensity, 40 seconds recovery, 900 meters total distance

    -2 fiber gummies
    -3000mg Vitamin D3
    -99mg potassium
    -400mg magnesium
    -1500mg spirulina
    -Opti-Men multivitamin

  9. 10/17/17

    6:00am

    45 minutes rowing (9500 meters, avg HR: 146bpm, max HR: 181bpm)
    ______________________________ ______________________________ _

    4:20pm

    BB bench press;
    10 reps at 100lbs
    3 reps at 170lbs
    3 reps at 170lbs
    3 reps at 170lbs


    Physioball pot stir on elbows;
    1 set of 6 reps

    Band pull-aparts;
    2 sets of 15 reps


    -2 fiber gummies
    -3000mg Vitamin D3
    -99mg potassium
    -400mg magnesium
    -1500mg spirulina
    -Opti-Men multivitamin

  10. 10/18/17

    20 minutes on elliptical (2.6 miles, avg HR: 121bpm, max HR: 151bpm )

    Leg press;
    6 reps at 125lbs
    6 reps at 112.5lbs


    Machine leg curl;
    12 reps at 112.5lbs

    Machine leg extensions
    10 reps at 112.5lbs

    HIIT Sprinting on rower
    2 sets of 20 seconds high intensity

    -2 fiber gummies
    -3000mg Vitamin D3
    -99mg potassium
    -400mg magnesium
    -1500mg spirulina
    -Opti-Men multivitamin

  11. 10/19/17

    6:10am

    30 minutes rowing (6110 meters, avg HR: 138bpm, max HR: 161bpm)

  12. 10/20/17

    30 minutes on treadmill (1.73 miles, avg HR: 109bpm, max HR: 121bpm )

  13. Went to a Push/Pull Pwerlifting competition on Saturday. Deadlift was 140kg, bench was 110kg. Received a silver medal for the 105kg M1A class.

    10/23/17

    10:37 on treadmill (1.0 miles, avg HR: 144bpm, max HR: 172bpm )

    1 arm incline DB press;
    6 reps at 55lbs
    6 reps at 60lbs
    6 reps at 65lbs


    DB Bent over row;
    6 reps at 65lbs
    6 reps at 70lbs
    6 reps at 75lbs


    -2 fiber gummies
    -3000mg Vitamin D3
    -99mg potassium
    -400mg magnesium
    -1500mg spirulina
    -Opti-Men multivitamin

  14. 10/24/17

    5:50am

    30 minutes rowing (6120 meters, avg HR: 131bpm, max HR: 157bpm)
    ______________________________ ______________________________ _

  15. 10/26/17

    5:50am

    30 minutes rowing (6220 meters, avg HR: 142bpm, max HR: 168bpm)
    ______________________________ ______________________________ _
    4:20pm

    Trap bar deadlift;
    7 reps at 105lbs
    5 reps at 155lbs
    5 reps at 205lbs
    5 reps at 205lbs
    5 reps at 205lbs


    BB bench press;
    5 reps at 135lbs
    5 reps at 185lbs
    5 reps at 185lbs
    5 reps at 185lbs


    BB squats (deep);
    5 reps at 135lbs
    5 reps at 135lbs
    5 reps at 135lbs


    -2 fiber gummies
    -3000mg Vitamin D3
    -99mg potassium
    -400mg magnesium
    -1500mg spirulina
    -Opti-Men multivitamin

  16. 10/27/17

    6:00am

    10:12 minutes on treadmill (1.0 miles, avg HR: 144bpm, max HR: 161bpm)

    Alternating incline DB press;
    7 reps at 45lbs
    7 reps at 45lbs
    7 reps at 50lbs


    BB curls;
    7 reps at 60lbs
    12 reps at 50lbs
    12 reps at 50lbs


    Lever chest press;
    10 reps at 137.5lbs
    10 reps at 125lbs
    10 reps at 125lbs


    BB overhead tricep extension;
    12 reps at 50lbs
    12 reps at 50lbs
    12 reps at 50lbs



    -2 fiber gummies
    -3000mg Vitamin D3
    -99mg potassium
    -400mg magnesium
    -1500mg spirulina
    -Opti-Men multivitamin

  17. 10/30/17

    6:00am

    10:00 on treadmill (1 mile, avg HR: 140bpm, max HR: 155bpm )

    Wide Grip Seated Cable Row;
    8 reps at 205lbs
    8 reps at 225lbs
    8 reps at 245lbs


    BB bicep curl;
    8 reps at 70lbs
    8 reps at 80lbs


    V-Grip pulldown
    8 reps at 125lbs
    8 reps at 137.5lbs
    8 reps at 150


    BB Overhead tricep ext;
    8 reps at 70lbs
    8 reps at 80lbs


    HIIT Sprinting on treadmill
    3 sets of 12 seconds at 12mph

    -2 fiber gummies
    -3000mg Vitamin D3
    -99mg potassium
    -400mg magnesium
    -1500mg spirulina
    -Opti-Men multivitamin

  18. 10/31/17

    5:50am

    30 minutes rowing (6550 meters, avg HR: 143bpm, max HR: 171bpm)
    ______________________________ ______________________________ _

    4:20pm

    BB deadlift;
    5 reps at 135lbs
    3 reps at 185lbs
    1 reps at 300lbs
    1 reps at 300lbs
    1 reps at 300lbs


    BB bench press;
    5 reps at 135lbs
    5 reps at 185lbs
    5 reps at 205lbs
    5 reps at 205lbs
    5 reps at 205lbs


    BB squats (deep);
    6 reps at 135lbs
    5 reps at 185lbs
    5 reps at 210lbs
    5 reps at 210lbs
    5 reps at 210lbs


    Planks;
    2 sets of 10 seconds each

    High intensity intervals on assault bike
    4 sets of 0.1 miles in 6:20

    -2 fiber gummies
    -3000mg Vitamin D3
    -99mg potassium
    -400mg magnesium
    -1500mg spirulina
    -Opti-Men multivitamin

  19. 11/01/17

    10 minutes on elliptical (1.47 miles, avg HR: 125bpm, max HR: 147bpm )

    Leg press;
    8 reps at 175lbs
    8 reps at 175lbs
    8 reps at 187.5lbs


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


    Machine leg extensions
    8 reps at 175lbs
    8 reps at 187.5lbs


    Plate pinches
    35 seconds at 25lbs
    35 seconds at 25lbs
    35 seconds at 25lbs


    -2 fiber gummies
    -3000mg Vitamin D3
    -99mg potassium
    -400mg magnesium
    -1500mg spirulina
    -Opti-Men multivitamin

  20. 11/02/17

    5:50am

    30 minutes rowing (6800 meters, avg HR: 155bpm, max HR: 180bpm)
    ______________________________ ______________________________ _

    4:20pm

    Goblet Split Squat;
    6 reps at 20lbs
    6 reps at 20lbs
    6 reps at 20lbs


    BB bench press; Three seconds down, fast up
    10 reps at 155lbs
    10 reps at 155lbs
    10 reps at 155lbs


    Hyperextension DB Deadlift;
    30 seconds holding a 30lb weight
    30 seconds holding a 40lb weight
    30 seconds holding a 40lb weight


    Suitcase carry (kettlebell);
    2 sets of 30 yards per arm at 62lbs

    TRX band Rows;
    3 sets of 10 reps

    Jacob’s Ladder;
    2 sets of 85ft

    -2 fiber gummies
    -3000mg Vitamin D3
    -99mg potassium
    -400mg magnesium
    -1500mg spirulina
    -Opti-Men multivitamin

  21. 11/03/17

    6:00am

    9:57 on treadmill (1.0 miles, avg HR: 141bpm, max HR: 160bpm)

    Alternating incline DB press;
    7 reps at 45lbs
    7 reps at 55lbs
    7 reps at 65lbs


    BB curls;
    12 reps at 50lbs
    12 reps at 60lbs
    12 reps at 70lbs


    Lever chest press;
    10 reps at 125lbs
    10 reps at 150lbs
    10 reps at 175lbs


    BB overhead tricep extension;
    12 reps at 55lbs
    12 reps at 60lbs
    12 reps at 65lbs


    HIIT Treadmill Sprints;
    2 sets of 12mph for 12 seconds each

    -2 fiber gummies
    -3000mg Vitamin D3
    -99mg potassium
    -400mg magnesium
    -1500mg spirulina
    -Opti-Men multivitamin

  22. 11/04/17

    8:30am

    Box Squats (14” sit completely on box) ;
    5 reps at 45lbs
    5 reps at 95lbs
    5 reps at 135lbs
    1 reps at 185lbs
    5 reps at 155lbs
    5 reps at 155lbs


    Paused BB bench press (3 second count on chest);
    5 reps at 95lbs
    5 reps at 145lbs
    1 reps at 205lbs
    5 reps at 175lbs
    2 reps at 185lbs
    2 reps at 185lbs
    2 reps at 175lbs


    BB deadlift;
    3 reps at 135lbs
    3 reps at 185lbs
    3 reps at 230lbs
    3 reps at 230lbs


    -2 fiber gummies
    -3000mg Vitamin D3
    -99mg potassium
    -400mg magnesium
    -1500mg spirulina
    -Opti-Men multivitamin


    11/06/17

    6:00am

    10:00 on elliptical (1 mile, avg HR: 102bpm, max HR: 121bpm )

    Wide Grip Seated Cable Row;
    6 reps at 225lbs
    6 reps at 245lbs
    6 reps at 270lbs
    6 reps at 290lbs


    BB bicep curl;
    10 reps at 70lbs
    10 reps at 80lbs


    V-Grip pulldown
    6 reps at 125lbs
    6 reps at 137.5lbs
    6 reps at 150
    6 reps at 162.5


    BB Overhead tricep ext;
    10 reps at 70lbs
    10 reps at 80lbs


    -2 fiber gummies
    -3000mg Vitamin D3
    -99mg potassium
    -400mg magnesium
    -1500mg spirulina
    -Opti-Men multivitamin

  23. 11/07/17

    5:50am

    30 minutes rowing (6050 meters, avg HR: 133bpm, max HR: 151bpm)
    ______________________________ ______________________________ _


    4:20pm

    BB squats (deep);
    5 reps at 135lbs
    5 reps at 210lbs
    5 reps at 210lbs
    5 reps at 210lbs
    5 reps at 210lbs
    5 reps at 185lbs
    5 reps at 135lbs
    5 reps at 135lbs


    BB bench press;
    5 reps at 135lbs
    3 reps at 205lbs
    4 reps at 205lbs
    5 reps at 205lbs
    4 reps at 205lbs
    5 reps at 185lbs
    5 reps at 185lbs


    BB deadlift;
    5 reps at 135lbs (sumo)
    3 reps at 225lbs (sumo)
    1 reps at 275lbs (sumo)
    1 reps at 295lbs (non-sumo)
    1 reps at 305lbs(non-sumo)
    1 reps at 305lbs (non-sumo)


    Planks;
    2 sets of 20 seconds each

    Resistance band hip thrust static holds
    4 sets of 20 seconds each

    Kneeling hip flexor stretches
    4 sets of 20 seconds each

    -2 fiber gummies
    -3000mg Vitamin D3
    -99mg potassium
    -400mg magnesium
    -1500mg spirulina
    -Opti-Men multivitamin

  24. 11/08/17

    10 minutes on treadmill (0.47 miles, avg HR: 104bpm, max HR: 112bpm )

    Leg press;
    10 reps at 150lbs
    10 reps at 150lbs
    10 reps at 150lbs


    Machine leg curl;
    10 reps at 100lbs
    10 reps at 100lbs
    10 reps at 100lbs


    Machine leg extensions
    10 reps at 125lbs
    10 reps at 125lbs


    Plate pinches
    35 seconds at 25lbs
    40 seconds at 25lbs
    45 seconds at 25lbs


    Standing calf extensions:
    25 reps at body weight

    Kneeling hip flexor stretches
    4 sets of 20 seconds each

    -2 fiber gummies
    -3000mg Vitamin D3
    -99mg potassium
    -400mg magnesium
    -1500mg spirulina
    -Opti-Men multivitamin

  25. 11/09/17

    6:05am

    30 minutes rowing (6100 meters, avg HR: 140bpm, max HR: 165bpm)
    ______________________________ ______________________________ _

    4:30pm

    Goblet Split Squat;
    8 reps at 20lbs
    8 reps at 20lbs
    8 reps at 20lbs


    Hyperextension DB Deadlift;
    40 seconds holding a 40lb weight
    40 seconds holding a 40lb weight
    40 seconds holding a 40lb weight


    Suitcase carry (kettlebell);
    3 sets of 15 yards per arm at 70lbs

    TRX band Rows;
    4 sets of 10 reps

    Jacob’s Ladder;
    2 sets of 100ft

    -2 fiber gummies
    -3000mg Vitamin D3
    -99mg potassium
    -400mg magnesium
    -1500mg spirulina
    -Opti-Men multivitamin
  •   

      
     

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