Prodigalson's Cutting log

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  1. This is the best Indian summer ever! 73° in November! Went for a 20 mile motorcycle ride, when I should normally be getting my bike prepped for winter storage. Very cool!

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    I'm making an attempt to work out earlier. This has several benefits; I get a longer workout, I get to work earlier, and the traffic is better on the way to work. My goal is to start working out by 5:45am. Probably would have to leave at around 4:45am. This morning I got up at 4:45 am, so I only have to get up about 15 minutes earlier, which (God willing) shouldn't be too difficult.

    11/03/15 Chest

    6:00am

    6 minutes jogging (5.7mph)

    bb press with two15-35lb resistance bands
    (one at each end of bb. Weight listed does not account for resistance bands);
    10 reps at 50lbs
    15 reps at 70lbs
    12 reps at 90lbs
    10 reps at 50lbs (narrow grip, thumbs touching)
    10 reps at 50lbs (narrow grip, thumbs touching)
    20 reps 20lbs (narrow grip, hands together)
    7 reps 20lbs (wide grip, hands at outermost part of bb)
    10 reps 20lbs (narrow grip, hands together, bench at incline, first notch position)


    8 push-ups (anterior delt prevented me from continuing. I really do not want to reinjure it!)

    Rope wrist curl (standing on weight bench, arms against thighs);
    4 x in each direction @ 25lbs

    Tried to do some flys, but had difficulty with that anterior delt, so gave up on those.

    -Opti-Men multivitamin
    -Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
    -Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
    -Vitamin D3, 2000mg


  2. God is faithful! Got up at 4:30am as planned! Had a great workout!

    11/04/15 Legs

    5:40am

    10 minutes on the elliptical

    bb squats;

    8 reps at 20lbs (all the way down, thighs touching calves)
    6 reps at 50lbs (all the way down, thighs touching calves)
    6 reps at 90lbs (all the way down, thighs touching calves)
    4reps at 140lbs (all the way down, thighs touching calves)
    1 rep at 180lbs (all the way down, thighs touching calves)
    1 rep at 180lbs (all the way down, thighs touching calves)
    7 reps at 230lbs (seated)
    6 reps at 280lbs (seated)
    4 reps at 330lbs (almost seated)
    4 reps at 370lbs (almost seated)
    2 reps at 460lbs (almost seated)
    2 reps at 460lbs (almost seated)


    Lever leg curl;
    8 reps at 150lbs
    7 reps at 175lbs
    6 reps at 200lbs
    6 reps at 225lbs
    5 reps at 237.5lbs
    2 reps at 250lbs


    bb front squats;
    6 reps at 50lbs
    4 reps at 90lbs
    1 rep at 140lbs


    calf extensions (on the leg press machine);
    30 @ 250lbs

    Bodyweight hamstring raise with resistance bands:

    (two 15-35lb resistance bands are hooked to the upper level of the dumbbell rack, heel s are hooked under lower rack. Holding both bands over shoulders, lower torso to the floor as slowly as possible)
    5 slow negative reps all the way to the floor

    -3 fiber gummies
    -Opti-Men multivitamin
    -Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
    •   
       


  3. 11/05/15 Back

    5:50am

    6 minutes jogging (6.0mph)

    db bent over row (weight listed is for each db);

    6 reps at 55lbs
    6 reps at 60lbs
    6 reps at 65lbs
    6 reps at 85lbs


    Chin-ups; (this is the first time I've been able to do proper chin-ups (i.e bring my chin up to the bar). Previously, I could only bring the top of my head to the bar)
    I rep per “set”, 4 sets total

    seated wide grip high cable row;
    6 reps at 225lbs
    6 reps at 245lbs
    6 reps at 270lbs
    6 reps at 290lbs


    V-grip pull downs;
    6 reps at 125lbs
    6 reps at 150lbs
    5 reps at 175lbs
    2 reps at 200lbs


    bent leg good mornings:

    3 sets of 6 reps @ 85lbs

    db side bends;
    3 sets of 6 reps @ 85lbs

    Reverse fly;
    25 @ 15lbs

    -One-A-Day multivitamin
    -Fish oil (5600mg; 2925 mg EPA, 1080mg DHA)
    -Flaxseed oil (2000mg; 900mg of alpha-linolenic acid)

  4. 11/06/15 Arms

    5:45am

    10 minutes on the elliptical

    reverse grip bb curl;

    6 reps at 45lbs
    6 reps at 55lbs
    6 reps at 65lbs


    bb curl;
    6 reps at 75lbs
    6 reps at 85lbs
    5 reps at 95lbs
    4 reps at 105lbs


    bb overhead tricep extension;
    6 reps at 45lbs
    6 reps at 55lbs
    6 reps at 65lbs
    6 reps at 75lbs
    6 reps at 85lbs
    6 reps at 95lbs
    3 reps at 105lbs


    lever preacher’s curl;

    4 reps at 110lbs
    2 reps at 120lbs
    4 reps at 100lbs


    high incline sit-ups with hands behind head;
    1st set: 15 reps
    2nd set: 10 reps
    3rd set: 10 reps
    4th set: 10 reps (only 5 with hands behind head)
    5th set: 5 reps, holding 5lb plate behind head
    6th set: 5 reps, holding 10lb plate behind head


    Rope wrist curl (standing on weight bench, arms against thighs);

    4 x in each direction @ 25lbs

    -3 fiber gummies
    -Opti-Men multivitamin
    -Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)

  5. My shoulder is feeling rather decent, but I'm not going to push too hard just yet. Diversified my exercises, keeping the weights low.

    11/09/15 Shoulders

    6:00am

    6 minutes jogging (6.0mph)

    db shoulder press (weight listed is for each db);

    10 reps at 20lbs
    10 reps at 20lbs
    10 reps at 25lbs


    db lateral raises (weight listed is for each db);
    three sets 10 reps at 10lbs

    cable vertical rows;

    10 reps at 60lbs
    15 reps at 60lbs
    15 reps at 60lbs
    15 reps at 70lbs


    bb shrugs;
    20 reps at 90lbs
    20 reps at 90lbs
    20 reps at 90lbs
    10 reps at 140lbs


    bb behind neck shoulder press (EZ Curl bar);
    30 reps at 20lbs

    cable internal shoulder rotations;

    20 reps at 20lbs
    20 reps at 20lbs
    20 reps at 20lbs
    10 reps at 30lbs


    15 golf shoulder stretches

    Ab roller:

    1st set: 6 reps, all the way; chest touching the floor
    2nd set: 6 reps, all the way; chest touching the floor
    3rd set: 6 reps, all the way; chest touching the floor
    4th set: 6 reps, all the way; chest touching the floor


    -3 fiber gummies
    -Opti-Men multivitamin
    -Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
    •   
       


  6. Went for a two mile run last night. Averaged a 11:10 minute mile., which is the fastest I've been able to do so far. God is good!

    11/10/15 Arms

    5:55am

    10 minutes on the elliptical (0.9 miles)

    1 chin-up

    Tried to do some dips but my shoulder wasn’t ready yet

    bb curl;

    6 @ 70lbs
    6 @ 80lbs
    6 @ 90lbs


    Overhead bb tricep extension;
    6 @ 70lbs
    6 @ 80lbs
    6 @ 90lbs


    bb skullcrushers;
    three sets of 6 @ 90lbs

    cable curl;
    4 @ 80lbs (reverse grip)
    10 @ 60lbs (5 of them reverse grip)
    10 @ 70lbs


    lever preacher’s curl;
    6 @ 100lbs
    4 @ 120lbs
    2 @ 140lbs


    reverse grip standing cable tricep extensions;
    10 @ 120lbs
    10 @ 140lbs
    10 @ 160lbs


    bent over cable tricep extensions ;

    13 @ 160lbs
    25 @ 140lbs


    1-2-3 db curl (weight listed is for each db);

    Grab dumbbell with a hammer grip

    Left hand; 1 rep
    Right hand; 1 rep
    Both hands; 1 rep

    Right hand; 2 reps
    Left hand; 2 reps
    Both hands; 2 reps

    Left hand; 3 reps
    Right hand; 3 reps
    Both hands; 3 reps

    Right hand; 4 reps
    Left hand; 4 reps
    Both hands; 4 reps

    …and so on..

    6 reps at 25lbs (63 reps actual)

    bb wrist curls:

    8 @ 90lbs

    -3 fiber gummies
    -Opti-Men multivitamin
    -Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)

  7. 11/11/15 Legs

    5:55am

    5 minutes jogging

    bb squats;

    9 reps at 90lbs (all the way down, thighs touching calves)
    6 reps at 140lbs (all the way down, thighs touching calves)
    4 rep at 180lbs (all the way down, thighs touching calves)
    2 rep 2at 180lbs (all the way down, thighs touching calves)
    6 reps at 230lbs (seated)
    4 reps at 280lbs (seated)
    6 reps at 330lbs (almost seated)
    6 reps at 370lbs (almost seated)
    6 reps at 430lbs (almost seated)


    Lever leg curl;
    6 reps at 150lbs
    6 reps at 175lbs
    6 reps at 200lbs
    5 reps at 225lbs
    3 reps at 237.5lbs
    2 reps at 250lbs


    lever leg press;

    65 reps at 175lbs

    calf extensions (on the leg press machine);
    30 @ 175lbs

    Ab roller:
    1st set: 12 reps, all the way; chest touching the floor
    2nd set: 10 reps, all the way; chest touching the floor
    3rd set: 6 reps, all the way; chest touching the floor, using a 15-35lb resistance band)


    -3 fiber gummies
    -Opti-Men multivitamin

  8. 11/12/15 Back

    5:50am

    5 minutes jogging (6.0mph)

    db bent over row (weight listed is for each db);

    6 reps at 55lbs
    6 reps at 60lbs
    6 reps at 65lbs
    6 reps at 85lbs


    Chin-ups;
    1 rep

    seated wide grip high cable row;
    15 reps at 200lbs
    15 reps at 200lbs


    V-grip pull downs;
    15 reps at 112.5lbs
    6 reps at 112.5lbs


    reverse crunches (trying these for the first time. Having trouble with the vertical part, not able to get full extension);
    1 set of 8 reps

    cable straight arm pull downs;

    10 reps @ 80lbs
    10 reps @ 80lbs
    10 reps @ 80lbs (wide grip)


    1 fiber gummy
    -One-A-Day multivitamin
    -Flaxseed oil (6000mg; 2700mg of alpha-linolenic acid)

  9. 11/13/15 Chest

    5:50am

    8 minutes on the elliptical (0.75 miles)

    bb press;

    10 reps at 50lbs
    10 reps at 90lbs
    8 reps at 140lbs
    5 reps at 180lbs
    3 reps at 200lbs
    1 reps at 230lbs
    2 negatives at 230lbs


    incline bb press;
    10 reps at 50lbs
    10 reps at 70lbs
    10 reps at 90lbs
    10 reps at 110lbs
    6 reps at 130lbs


    24 push-ups

    raised feet planks, hands in push up position (arms extended);
    1st set: 40 seconds
    2nd set: 45 seconds


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

  10. 11/16/15 Shoulders

    6:00am

    10 minutes on the elliptical (0.9 miles)

    bb behind neck shoulder press;

    10 reps at 20lbs
    10 reps at 30lbs
    10 reps at 40lbs
    10 reps at 50lbs
    8 reps at 60lbs
    6 reps at 70lbs
    4 reps at 80lbs
    4 reps at 90lbs
    3 reps at 100lbs
    2 reps at 110lbs

  11. 11/17/15 Back

    5:50am

    6 minutes jogging (6.0mph)

    seated wide grip high cable row;

    10 reps at 225lbs
    9 reps at 245lbs
    6 reps at 270lbs


    bb bent over row;
    10 reps at 70lbs
    6 reps at 120lbs
    6 reps at 120lbs


    bb bent leg good mornings;
    10 reps at 120lbs
    10 reps at 120lbs
    10 reps at 120lbs


    Chin-ups;
    Three "sets" of 1 rep
    One set of three reps using resistance bands to assist


    reverse flys (weight listed is for each db);

    25 reps at 15lbs

    db side bends;
    25 reps @ 85lbs

    Sprinting
    10 seconds at 12mph, followed by 3 minutes at 3mph to cool down

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

  12. 11/18/15 Legs

    6:00am

    10 minutes on the elliptical (0.9 miles)

    bb squats;

    7 reps at 50lbs (all the way down, thighs touching calves)
    6 reps at 70lbs (all the way down, thighs touching calves)
    6 reps at 90lbs (all the way down, thighs touching calves)
    6 reps at 110lbs (all the way down, thighs touching calves)
    3 rep at 130lbs (all the way down, thighs touching calves)


    Bodyweight hamstring raise with resistance bands:

    (two 15-35lb resistance bands are hooked to the upper level of the dumbbell rack, heel s are hooked under lower rack. Holding both bands over shoulders, lower torso to the floor as slowly as possible)
    5 slow negative reps all the way to the floor

    Lever leg curl;
    6 reps at 175lbs
    6 reps at 200lbs
    4 reps at 225lbs


    lever leg press;
    30 reps at 200lbs

    calf extensions (on the leg press machine);
    30 reps at 200lbs

    cable ab crunches;
    40 @ 100lbs

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

  13. 11/19/15 Chest

    6:00am

    6 minutes jogging (6.0mph)

    db press (weight listed is for each db);

    9 reps at 55lbs
    8 reps at 60lbs
    8 reps at 65lbs
    6 reps at 85lbs

    Push-ups
    1st set: 10 with hands as far apart as possible
    2nd set: 6 with hands touching
    3rd set: 19 with hands shoulder width apart


    close grip bb press;
    15 reps at 90lbs
    8 reps at 90lbs
    7 reps at 90lbs


    -Opti-Men multivitamin
    -Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
    -Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
    -Vitamin D3, 2000mg

  14. How's the diet and weight loss progressing? Looks like you're staying consistent on the workouts. Good job.
    OLYMPUS LABS/OLYMPUS UK REP
    Use JEBROOK30 for 30% off at http://olympusuk.com/
    E-mail product questions to [email protected]

  15. Jebrook, thanks for checking in on me. Still on the diet, no issues there...Weight has plateaued for a bit. Still at 230lbs...But I'm down to a size 34, so I don't know what's going on...I'm noticing that my recovery from muscle soreness is faster than I can ever remember it being, so maybe I'm picking up muscle mass which is offsetting the weight loss?

  16. Quote Originally Posted by prodigalso View Post
    Jebrook, thanks for checking in on me. Still on the diet, no issues there...Weight has plateaued for a bit. Still at 230lbs...But I'm down to a size 34, so I don't know what's going on...I'm noticing that my recovery from muscle soreness is faster than I can ever remember it being, so maybe I'm picking up muscle mass which is offsetting the weight loss?
    You are probably starting to recomp which is losing fat but gaining muscle. If you want to lose more weight you will probably need to increase your calorie deficit more or else increase your energy expenditure through more cardio or workouts.
    OLYMPUS LABS/OLYMPUS UK REP
    Use JEBROOK30 for 30% off at http://olympusuk.com/
    E-mail product questions to [email protected]

  17. 11/20/15 Arms

    6:00am

    10 minutes on the elliptical (0.94 miles)

    db curl (weight listed is for each db);

    10 @ 20lbs
    10 @ 25lbs
    8 @ 30lbs
    7 @ 35lbs
    6 @ 40lbs
    5 @ 45lbs
    4 @ 50lbs
    3 @ 55lbs
    2 @ 60lbs
    2 @ 65lbs


    Cable tricep extension (using wide grip pull down machine);

    10 @ 37.5lbs
    10 @ 50lbs (reverse grip)
    8 @ 62.5lbs (reverse grip)
    6 @ 75lbs (reverse grip)
    4 @ 87.55lbs
    3 @ 100lbs


    Bent over cable tricep extension (using wide grip pull down machine);
    10 @ 37.5lbs
    10 @ 50lbs (reverse grip)
    10 @ 62.5lbs (reverse grip)


    bb curl (negatives) ;
    3 @ 140lbs
    3 @ 120lbs
    2 @ 120lbs


    db curl down-the-rack-drop-set (weight listed is for each db, no rest between sets);

    4 @ 45lbs
    4 @ 40lbs
    4 @ 35lbs
    4 @ 30lbs
    4 @ 25lbs
    15 @ 20lbs


    “down-the-rack-drop-set” cable tricep extensions (no rest between sets);
    6 @ 140lbs
    6 @ 130lbs
    6 @ 120lbs
    6 @ 110lbs
    6 @ 100lbs
    25 @ 90lbs


    11 ab rollers (all the way to the floor)


    -3 fiber gummies
    -Opti-Men multivitamin
    -Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)

  18. Placeholder for Monday & Tuesday workout

  19. 12/02/15 Legs

    5:55am

    12 minutes on the elliptical (1.08 miles)

    goblet squats;

    100 reps at 40lbs, 10 reps at a time, with 10-15 seconds rest between each set)

    Balance ball hip raises (heels on the ball, try to get only the tops of shoulders touching the ground):
    1st set: 30 seconds
    2nd set 45 seconds
    3rd set 45 seconds
    4th set 45 seconds

    Standing calf raises;
    3 sets of 10 reps at 100lbs

    Horse stance Planks (on hands and knees with diagonally opposed foot and hand extended)

    1st set: 15 seconds (each)
    2nd set 10 seconds (each)
    3rd set 10 seconds (each)
    4th set 10 seconds (each)
    5th set 10 seconds (each)



    -Opti-Men multivitamin
    -Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
    -Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
    -Vitamin D3, 2000mg

  20. Quote Originally Posted by prodigalso View Post
    12/02/15 Legs

    5:55am

    12 minutes on the elliptical (1.08 miles)

    goblet squats;

    100 reps at 40lbs, 10 reps at a time, with 10-15 seconds rest between each set)

    Balance ball hip raises (heels on the ball, try to get only the tops of shoulders touching the ground):
    1st set: 30 seconds
    2nd set 45 seconds
    3rd set 45 seconds
    4th set 45 seconds

    Standing calf raises;
    3 sets of 10 reps at 100lbs

    Horse stance Planks (on hands and knees with diagonally opposed foot and hand extended)

    1st set: 15 seconds (each)
    2nd set 10 seconds (each)
    3rd set 10 seconds (each)
    4th set 10 seconds (each)
    5th set 10 seconds (each)



    -Opti-Men multivitamin
    -Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
    -Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
    -Vitamin D3, 2000mg
    How is it going are you cut up ? or on your way to being cut up

  21. Hey DennisTheDane, thanks for checking in...What with the holidays, diet has been interrupted somewhat. Holding steady at 230lbs. I'm not anticipating much progress till after Christmas, lol...

  22. Quote Originally Posted by prodigalso View Post
    Hey DennisTheDane, thanks for checking in...What with the holidays, diet has been interrupted somewhat. Holding steady at 230lbs. I'm not anticipating much progress till after Christmas, lol...
    I hear ya bro!!! my sweet tooth is acking just keep pushing and kill that workout !!

  23. Blood work results:

    Test: HEMOGLOBIN A1c
    Date: 10/23/2015
    Normal Range: <5.7
    Result: 5.5 %oftotalHgb

    Test: CHOLESTEROL, TOTAL
    Date: 10/23/2015
    Normal Range: 125-200
    Result: 209 mg/dL


    Test: HDL CHOLESTEROL
    Date: 10/23/2015
    Normal Range: > OR = 40
    Result: 47 mg/dL


    Test: TRIGLYCERIDES
    Date: 10/23/2015
    Normal Range: <150
    Result: 117 mg/dL


    Test: LDL CHOLESTEROL
    Date: 10/23/2015
    Normal Range: <130
    Result: 139 mg/dL(calc)


    Test: CHOL/HDLC RATIO
    Date: 10/23/2015
    Normal Range: < OR = 5.0
    Result: 4.4 (calc)


    Test: NON-HDL CHOLESTEROL
    Date: 10/23/2015
    Result: 162 mg/dL(calc)

    Test: GLUCOSE
    Date: 10/23/2015
    Normal Range: 65-99
    Result: 124 mg/dL


    Test: UREA NITROGEN (BUN)
    Date: 10/23/2015
    Normal Range: 7-25
    Result: 20 mg/dL


    Test: CREATININE
    Date: 10/23/2015
    Normal Range: 0.60-1.35
    Result: 0.80 mg/dL


    Test: BUN CREATININE RATIO
    Date: 10/23/2015
    Normal Range: 6-22
    Result: NOT APPLICABLE (calc)


    Test: SODIUM
    Date: 10/23/2015
    Normal Range: 135-146
    Result: 140 mmol/L


    Test: POTASSIUM
    Date: 10/23/2015
    Normal Range: 3.5-5.3
    Result: 4.2 mmol/L


    Test: CHLORIDE
    Date: 10/23/2015
    Normal Range: 98-110
    Result: 107 mmol/L


    Test: CARBON DIOXIDE
    Date: 10/23/2015
    Normal Range: 19-30
    Result: 27 mmol/L


    Test: CALCIUM
    Date: 10/23/2015
    Normal Range: 8.6-10.3
    Result: 9.3 mg/dL

    Test: CREATININE, RANDOM URINE
    Date: 10/23/2015
    Normal Range: 20-370
    Result: 170 mg/dL


    Test: MICROALBUMIN
    Date: 10/23/2015
    Result: 2.1 mg/dL


    Test: MICROALBUMIN/CREATININE RATIO, RANDOM URINE
    Date: 10/23/2015
    Normal Range: <30
    Result: 12 mcg/mgcreat

    Test: LIH GLUCOSE
    Date: 10/30/2015
    Result: Normal


    Test: LIH KETONES
    Date: 10/30/2015
    Result: Normal


    Test: LIH LEUKOCYTE ESTERASE
    Date: 10/30/2015
    Result: Normal


    Test: LIH NITRITE
    Date: 10/30/2015
    Result: Negative


    Test: LIH pH
    Date: 10/30/2015
    Result: 6.0


    Test: LIH Protein
    Date: 10/30/2015
    Result: Normal


    Test: LIH RBC
    Date: 10/30/2015
    Result: Normal

  24. 12/03/15 Arms

    6:00am

    10 minutes jogging (5.3mph 0.86 miles)

    db curl (weight listed is for each db);
    100 reps at 20lbs, 10 reps at a time, fast positive, slow negative reps with 10-15 seconds rest between each set)

    Cable tricep extension;
    100 reps at 90lbs (10 reps at a time, with 10-15 seconds rest between each set)

    -2 fiber gummy
    -Opti-Men multivitamin
    -Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
    -Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
    -Vitamin D3, 2000mg

  25. 12/07/15 Shoulders

    6:00am

    10 minutes jogging (5.3.mph)

    bb behind neck shoulder press;

    6 reps at 50lbs
    6 reps at 70lbs
    4 reps at 90lbs
    2 reps at 90lbs
    15 reps at 50lbs


    db lateral raises (weight listed is for each db);
    54reps at 5lbs

    bb vertical rows;
    6 reps at 70lbs
    6 reps at 70lbs
    6 reps at 70lbs
    6 reps at 70lbs


    db shrugs (weight listed is for each db);
    30 reps at 85lbs

    Balance ball knee ups (feet on balance ball, hands gripping the weight bench, bring knees to chest, then straighten out legs):
    1st set: 12 reps
    2nd set: 10 reps
    3rd set: 10 reps
    4th set: 12 reps


    -2 fiber gummy
    -Opti-Men multivitamin
    -Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
    -Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
    -Vitamin D3, 2000mg
  •   

      
     

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