Prodigalson's Cutting log

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  1. Prodigalson's Cutting log


    Hello fellas,

    Moved here from BodyBuildingDungeon. I have a work-out log there that I've been posting my workouts in since 2009.

    One year ago my weight was 280lbs, ~37% body fat. Currently at 230lbs, 24% body fat. I've been on a ketogenic diet since January. I feel great. Once I got through the lethargy and initial adjustment, I was fine. Now I switch over quickly (in a day or so).

    My goal is to get down to <10% body fat. My primary goal is to be able to compete in Ninja Warrior activities.


  2. Lets get it on broski!

    How will you attack this ? any support supps...Or just plain diet!
    •   
       


  3. When I attempt to post my workouts, I keep getting the message "Post denied. New posts are limited by number of URLs it may contain and checked if it doesn't contain forbidden words.” My posts have no URL's or forbidden words.

    This is really aggravating, honestly. I have tried several times and is why I haven't posted since Monday.

    My only supps are:

    -2 fiber gummies per day
    -Opti-Men multivitamin
    -Fish oil (5600mg; 2925 mg EPA, 1080mg DHA)
    -Flaxseed oil (5200mg; 1800mg of alpha-linolenic acid)

    Otherwise, it's just plain 'ole controlling what I eat...No carbs (actually, I stay under 50 grams per day). The lower the better. I eat a lot of eggs! Up to a dozen a day. Lots of cheese, try to get no-carb veggies and coconut oil...Pork rinds are great if I need something crunchy...

    I typically stay ketogenic for six weeks at a time, then refeed for a weekend. Every third six week period I will refeed for a week. I should mention that I have type 2 diabetes, so this diet is good for me regardless of the weight loss benefits.

    I have a doctor's appt at the end of the month and will get my blood work done. Previous to the diet (this time last year), my triglycerides were 381, HDL was 22, LDL 90, Blood pressure 122/86..

    I'm hoping for really good numbers this time!

    I had a really long plateau when I reached the 250's...Took me several months to get through it. To the best of my knowledge, my eating didn't change. I started praying that God would help me to crave only the foods that I needed to be eating...And He did something because I started losing weight again.

  4. Quote Originally Posted by prodigalso View Post
    When I attempt to post my workouts, I keep getting the message "Post denied. New posts are limited by number of URLs it may contain and checked if it doesn't contain forbidden words.” My posts have no URL's or forbidden words.

    This is really aggravating, honestly. I have tried several times.

    My only supps are:

    -2 fiber gummies per day
    -Opti-Men multivitamin
    -Fish oil (5600mg; 2925 mg EPA, 1080mg DHA)
    -Flaxseed oil (5200mg; 1800mg of alpha-linolenic acid)

    Otherwise, it's just plain 'ole dieting...No carbs (actually, I stay under 50 grams per day). The lower the better. I eat a lot of eggs! Up to a dozen a day. Lots of cheese, try to get no-carb veggies and coconut oil...Pork rinds are great if I need something crunchy...

    I typically stay ketogenic for six weeks at a time, then refeed for a weekend. Every third six week period I will refeed for a week. I should mention that I have type 2 diabetes, so this diet is good for me regardless of the weight loss benefits.

    I have a doctor's appt at the end of the month and will get my blood work done. Previous to the diet (this time last year), my triglycerides were 381, HDL was 22, LDL 90, Blood pressure 122/86..

    I'm hoping for really good numbers this time!

    I had a really long plateau when I reached the 250's...Took me several months to get through it. To the best of my knowledge, my eating didn't change. I actaully started praying that God would help me to crave only the foods that I needed to be eating...And He did something because I started losing weight again.
    Seems like you are on your way dude! Maybe admin needs to help out with the Error your getting! But keep updating and we will follow. !"

  5. **The error message was due to the @ sign I used when listing my reps at a given weight.**

    10/05/15 Shoulders

    6:30am

    6 minutes on the elliptical

    bb shoulder press;

    10 reps at 50lbs
    8 reps at 70lbs
    6 reps at 110lbs
    4 reps at 130lbs
    3 reps at 150lbs
    1 reps at 170lbs


    db lateral raises (weight listed is for each db);
    30 reps at 20lbs

    bb vertical rows;
    8 reps at 50lbs
    6 reps at 70lbs
    3 reps at 90lbs


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

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

    ______________________________ ______________________________ ______________________________ ___

    10/05/15 Power Hour

    6:00pm

    Misc stretches

    Warm-up
    Carry 66lb kettlebell in one hand 30 yards keeping the back as straight as possible. Switch the kettlebell to the other hand and repeat

    Carry 66lb kettlebell 60 yards holding the kettlebell with both hands level with chin

    Power Lifting

    BB hip thrusters;
    5 reps at 155lbs
    5 reps at 185lbs
    5 reps at 205lbs
    5 reps at 235lbs
    5 reps at 275lbs
    5 reps at 275lbs


    BB flat press;
    10 reps at 95lbs
    10 reps at 105lbs
    10 reps at 125lbs
    10 reps at 145lbs
    10 reps at 165lbs
    10 reps at 185lbs


    Circuit Training

    Kettlebell swings;
    20 reps reps at 66lbs
    15 reps reps at 66lbs
    20 reps reps at 44lbs
    20 reps reps at 44lbs


    two arm clean & press (olympic barbell, with one end pivoting off the ground, weigh listed does not include bb weight);
    5 reps at 45lbs
    5 reps at 70lbs
    5 reps at 90lbs
    5 reps at 135lbs


    Farmer’s carry (sled is weighted and attached via a rope to the waist, then a hex bar is weighted and also carried)
    30 yards reps at 135lbs in sled, 90 lbs hex bar
    30 yards reps at 180lbs in sled, 140 lbs hex bar
    30 yards reps at 180lbs in sled, 180 lbs hex bar
    30 yards reps at 225lbs in sled, 180 lbs hex bar


    High Intensity final round:
    60 yards sprinting

    ______________________________ ______________________________ ______________________________ ___

    10/06/15 Back

    6:30am

    6 minutes on the elliptical

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

    20 reps at 40lbs
    15 reps at 45lbs
    12 reps at 50lbs


    Behind head wide grip pull downs;
    6 reps at 112.5lbs
    6 reps at 125lbs
    6 reps at 137.5lbs


    high incline sit-ups;
    1st set: 15 reps
    2nd set: 15 reps
    3rd set: 15 reps


    bb wrist curl;
    25 reps at 80bls

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

    ______________________________ ______________________________ ______________________________ ___

    10/06/15 Cardio

    5:00pm

    HIIT Sprinting

    26 minutes. 7 sprint intervals, finished up with jogging. Hamstrings were sore from the hip thrusters the night before

    ______________________________ ______________________________ ______________________________ ___

    10/07/15 Legs

    6:40am

    6 minutes on the elliptical

    Lever leg extensions;

    10 reps at 75lbs
    10 reps at 87.5lbs
    10 reps at 100lbs
    10 reps at 112.5lbs


    Lever leg curls;
    10 reps at 67.5lbs
    10 reps at 75lbs
    10 reps at 87.5lbs
    10 reps at 100lbs


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


    calf extensions (on the leg press machine);
    30 reps at 125lbs
    30 reps at 150lbs
    30 reps at 175lbs


    raised feet planks, hands in push up position (arms extended);
    1st set: 65 seconds
    2nd set: 45 seconds


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

    ______________________________ ______________________________ ______________________________ ___

    10/08/15 Chest

    6:35am

    6 minutes on the elliptical

    db press (weight listed is for each db);

    6 reps at 50lbs
    6 reps at 55lbs
    6 reps at 60lbs
    6 reps at 65lbs


    db flys (weight listed is for each db);
    10 reps at 20lbs
    8 reps at 25lbs
    6 reps at 30lbs
    6 reps at 35lbs


    Close grip bb press;
    10 reps at 90lbs
    8 reps at 90lbs
    6 reps at 90lbs


    Push-ups on fingertips;
    1st set: 3reps

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


  6. Welcome to AM, man! I love keto, myself. Problem is, I have a really hard time doing it for more than 4-5 days at a time because of social situations. Good luck on your journey!
    I <3 Carbs

  7. Quote Originally Posted by jalfrey View Post
    Welcome to AM, man! I love keto, myself. Problem is, I have a really hard time doing it for more than 4-5 days at a time because of social situations. Good luck on your journey!
    It's tough. Thank God I've managed to work through those sorts of social situations. Sometimes, I just don't eat (not that often)...Or I eat beforehand...

    10/09/15 Arms

    6:40am

    6 minutes on the elliptical

    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..

    5 reps at 20lbs (45 reps actual)
    4 reps at 25lbs (30 reps actual)
    3 reps at 30lbs (18 reps actual)


    dips
    (these weren't all the way down, and they're a bit wobbly...Still getting there, lol);
    1st set: 4 reps
    2nd set: 3 reps
    3rd set: 3 reps


    behind the back cable curl;

    10 reps at 20lbs
    10 reps at 30lbs
    10 reps at 40lbs


    db overhead tricep extension;
    10 reps at 55lbs
    10 reps at 60lbs
    10 reps at 65lbs


    reverse grip standing cable tricep extensions ;

    10 reps at 90lbs
    10 reps at 110lbs
    10 reps at 130lbs
    6 reps at 150lbs


    lever preacher’s curl;
    10 reps at 70lbs
    9 reps at 80lbs
    9 reps at 90lbs


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

  8. Welcome to AM!
    OLYMPUS LABS/OLYMPUS UK REP

    E-mail product questions to [email protected]

  9. Quote Originally Posted by Jebrook View Post
    Welcome to AM!
    Thanks!

    10/12/15 Shoulders

    6:30am
    7 minutes on the elliptical

    bb shoulder press;

    6 reps at 90lbs
    6 reps at 110lbs
    3 reps at 130lbs


    bb behind neck shoulder press;
    6 reps at 50lbs
    6 reps at 70lbs
    6 reps at 90lbs


    db lateral raises (weight listed is for each db);
    6 reps at 25lbs
    6 reps at 20lbs
    6 reps at 20lbs


    bb vertical rows;
    6 reps at 50lbs
    6 reps at 60lbs
    6 reps at 70lbs


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

    20 high incline crunches (one set)

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

  10. 10/13/15 Back

    6:40am

    7 minutes on the elliptical

    V-grip pull downs;

    6 reps at 112.5lbs
    6 reps at 137.5lbs
    6 reps at 162.5lbs


    seated high cable row;
    10reps at 225lbs
    10reps at 270lbs
    10reps at 290lbs


    reverse flys;
    3 sets of 8 reps at 15lbs

    db bent over row (weight listed is for each db);
    30 reps at 40lbs

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

  11. 10/14/15 Legs

    6:30am

    7 minutes on the elliptical

    squats;

    6 reps at 90lbs (past parallel)
    6 reps at 140lbs (past parallel)
    5 reps at 180lbs (seated)
    4 reps at 230lbs (not quite seated)
    3 reps at 280lbs (not quite seated)


    Lever leg curl;

    6 reps at 125lbs
    6 reps at 137.5lbs
    6 reps at 150lbs


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

  12. 10/14/15 Power Hour

    4:30pm

    Misc stretches

    Warm-up
    Carry 66lb kettlebell in one hand 30 yards keeping the back as straight as possible. Switch the kettlebell to the other hand and repeat

    Carry 66lb kettlebell 60 yards holding the kettlebell with both hands level with chin


    Power Lifting

    EliteFTS barbell press (hands at closest position to center);
    3 reps at 70lbs
    3 reps at 110lbs
    3 reps at 150lbs
    3 reps at 170lbs
    1 reps at 170lbs
    1 reps at 170lbs


    one legged db lunges (one leg behind, resting on elevated roller);
    4 sets of 5 reps at 20lbs (total weight)
    1 set of 5 reps at 30lbs (total weight)

    Hex bar deadlift with ends restrained with a purple resistance band;
    2 reps at 90lbs
    2 reps at 160lbs
    2 reps at 210lbs
    2 reps at 270lbs
    1 reps at 320lbs
    1 reps at 320lbs


    Circuit Training

    db curls (weight listed is for each db);
    5 sets of 10 reps reps at 30lbs

    Cable standing tricep extension;
    10 reps at 50lbs
    10 reps at 60lbs
    10 reps at 70lbs
    10 reps at 80lbs
    10 reps at 80lbs


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

    5 reps at 60lbs
    5 reps at 65lbs
    5 reps at 65lbs
    5 reps at 65lbs
    5 reps at 65lbs


    incline db bent over row;

    5 reps at 50lbs
    5 reps at 55lbs
    5 reps at 65lbs
    5 reps at 65lbs
    5 reps at 65lbs


    High Intensity final round:

    3 sets of 35 yards reverse walking lunges, immediately followed by 35 yards sprinting

  13. 10/15/15 Arms

    6:30am

    7 minutes on the elliptical

    reverse grip bb curl;

    10 reps at 40lbs
    10 reps at 50lbs
    10 reps at 60lbs


    bb overhead tricep extension;
    20 reps at 40lbs
    20 reps at 50lbs
    20 reps at 60lbs


    dips;
    1st set: 2 reps

    reverse grip cable curl;
    6 reps at 50lbs
    5 reps at 60lbs
    6 reps at 70lbs

    reverse grip standing cable tricep extensions ;
    6 reps at 90lbs
    6 reps at 110lbs
    6 reps at 130lbs


    lever preacher’s curl;
    25 reps at 60lbs

    raised feet planks, hands in push up position (arms extended);

    1st set: 60 seconds
    2nd set: 50 seconds
    3rd set: 40 seconds


    high incline crunches;

    1st set: 10 reps
    2nd set: 10 reps
    3rd set: 10 reps


    bb wrist curl;
    25 reps at 60lbs

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

  14. 10/16/15 Chest

    6:30am

    7 minutes on the elliptical

    bb press;

    10 reps at 90lbs
    9 reps at 140lbs
    7 reps at 140lbs
    6 reps at 160lbs
    4 reps at 180lbs
    3 reps at 200lbs
    1 reps at 230lbs
    1 reps at 240lbs


    db flys (weight listed is for each db);
    34 reps at 17.5lbs

    Push-ups;
    1st set: 21reps

    Torso twists
    (seated on sit-up bench at highest position, reclined halfway, holding bb plate out at arms length);
    20 reps at 25lbs

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

  15. Due to an errant dome light, my wife's car battery was dead this morning, which made me late getting to my workout...

    10/19/15 Cardio

    6:50am

    8 minutes on the elliptical (going in reverse direction)

    15 Burpees

    35 medium incline sit-ups (one set)

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

  16. 10/20/15 Cardio

    6:35am

    8 minutes on the elliptical

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

    25 @ 15lbs

    30 medium incline sit-ups (one set)

    10 minutes of jogging on the treadmill (0.8 miles)


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

  17. 10/21/15 Legs

    6:35am

    6 minutes jogging (0.54 miles; 5.5mph)

    squats;

    10 @ 50lbs (all the way down)
    8 @ 90lbs (all the way down)
    6 @ 140lbs (past parallel)
    5 @ 180lbs (past parallel)
    6 @ 230lbs (seated)


    Lever leg curl;
    8 @ 150lbs
    6 @ 175lbs
    6 @ 200lbs
    3 @ 225lbs


    Kneeling laydowns (hamstring exercise: feet hooked under db rack, lower body face-first to the floor)
    4 reps

    Lever leg extension;
    25 @ 125lbs

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

  18. 10/22/15 Arms

    6:35am

    8 minutes on the elliptical

    reverse grip bb curl;

    10 @ 40lbs
    10 @ 50lbs
    10 @ 60lbs


    bb overhead tricep extension;

    20 @ 40lbs
    20 @ 50lbs
    13 @ 60lbs


    reverse grip standing cable tricep extensions ;
    10 @ 90lbs
    10 @ 110lbs
    10 @ 130lbs


    lever preacher’s curl;
    10 @ 70lbs
    8 @ 90lbs
    5 @ 110lbs


    bent over cable tricep extensions ;
    25 @ 130lbs

    45 medium incline situps (one set)

    rope wrist curl;
    4 sets @ 15lbs

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

  19. 10/27/15 Back

    6:35am

    8 minutes on the elliptical

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

    12 reps at 40lbs
    10 reps at 45lbs
    10 reps at 50lbs


    seated wide grip high cable row;
    10 reps at 200lbs
    10 reps at 245lbs
    10 reps at 270lbs


    V-grip pull downs;

    10 reps at 125lbs (superset with the next set)
    12 reps at 105lbs


    Straight legged deadlift:
    25 @ 80lbs

    Reverse fly;
    25 @ 12.5lbs

    40 medium incline sit-ups (one set)

    10 golf shoulder stretches


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

  20. Had a re-feed weekend (went to Indianapolis for a long weekend. Had a great time, ate a bunch of great food...Shapiro's, Yats, El Parada, Giorgio's Pizza...Climbed the Soldiers & Sailors Monument, all 32 stories of it, lol)..Tried a Segway for the first time, during a tour of White River Park.

    As of Monday night, I am back on my Ketogenic diet..Will check my weight Sunday morning...But!! I tried on a pair of size 34 Levi's my wife bought to encourage me...They fit!!! I wore them over the weekend, all day...Woohoo!!

    10/28/15 Legs

    6:20am

    6 minutes jogging (0.54 miles; 5.5mph)

    squats;

    6 reps at 90lbs (past parallel)
    6 reps at 140lbs (past parallel)
    4 reps at 180lbs (past parallel)
    4 reps at 230lbs (past parallel)
    3 reps at 280lbs (seated)
    6 reps at 330lbs (almost seated)
    6 reps at 370lbs (almost seated)


    Lever leg curl;

    8 reps at 150lbs
    6 reps at 175lbs
    6 reps at 200lbs
    2 reps at 225lbs
    25 reps at 100lbs (superset with previous set)


    Lever leg press;
    200 reps at 100lbs

    Walking lunges;
    6 reps at 60lbs
    6 reps at 80lbs


    Ab roller:

    1st set: 6 reps, all the way to the floor using carpet sliders
    2nd set: 8 reps, all the way to the floor using roller
    3rd set: 6 reps, all the way to the floor using roller
    4th set: 6 reps, all the way to the floor using roller


    Floor sprints (in push up position, feet on carper sliders)
    30 reps

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

  21. 10/28/15 Power Hour

    4:30pm

    Misc stretches

    Warm-up
    Carry 66lb kettlebell in one hand 30 yards keeping the back as straight as possible. Switch the kettlebell to the other hand and repeat

    Carry 66lb kettlebell 60 yards holding the kettlebell with both hands level with chin

    Power Lifting

    box squats (with resistance bands attached above to help come off the box);
    2 @ 115lbs
    2 @ 165lbs
    2 @ 215lbs
    1 @ 265lbs
    1 @ 265lbs
    1 @ 265lbs


    Bb press (laying on the floor);
    5 @ 135lbs
    5 @ 205lbs
    5 @ 185lbs
    5 @ 185lbs
    5 @ 185lbs


    Circuit Training

    Cable standing tricep extension;

    10 @ 60lbs
    10 @ 60lbs
    10 @ 70lbs
    10 @ 80lbs


    assisted chin ups (weight listed is the amount of assist);

    5 @ 60lbs
    5 @ 80lbs
    5 @ 100lbs
    5 @ 100lbs


    lunges;
    5 @ 20lbs
    5 @ 20lbs
    5 @ 20lbs
    5 @ 40lbs


    Box step ups;
    5 @ 40lbs
    5 @ 40lbs
    5 @ 40lbs
    5 @ 40lbs


    High Intensity final round:

    Sled push-pulls

    180lbs: 30 yards pushing sled, 30 yards pulling sled back
    270lbs: 20 yards pushing sled, 20 yards pulling sled back
    360lbs: 10 yards pushing sled, 10 yards pulling sled back


    Misc stretches

  22. 10/29/15 Arms

    6:05am

    6 minutes on the elliptical (0.73 miles)

    reverse grip bb curl;

    10 @ 25lbs
    10 @ 45lbs
    10 @ 55lbs
    10 @ 65lbs


    Overhead bb tricep extension;
    20 @ 45lbs
    12 @ 55lbs
    10 @ 65lbs


    reverse grip cable curl;

    6 @ 60lbs
    5 @ 70lbs
    3 @ 80lbs


    reverse grip standing cable tricep extensions (standing on one leg) ;
    6 @ 100lbs
    6 @ 120lbs
    6 @ 140lbs
    6 @ 160lbs
    4 @ 180lbs
    2 @ 200lbs


    bb skullcrushers;
    30 @ 45lbs

    lever preacherís curl;
    6 @ 90lbs
    6 @ 100lbs
    4 @ 110lbs
    2 @ 120lbs
    1 @ 130lbs


    raised feet planks, hands in push up position (arms extended);

    1st set: 70 seconds
    2nd set: 60 seconds
    3rd set: 60 seconds


    bb wrist curls:
    15 @ 45lbs
    5 @ 45lbs (reverse grip)
    15 @ 45lbs
    10 @ 45lbs (reverse grip)


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

  23. 10/29/15 Metabolic Conditioning

    5:15pm

    Various met-con exercises lasting one hour

  24. 10/30/15 Chest

    6:05am

    6 minutes on the elliptical

    bb press;

    10 reps at 90lbs
    6 reps at 140lbs
    6 reps at 160lbs
    6 reps at 180lbs
    4 reps at 200lbs
    2 reps at 230lbs
    1 very slow negative at 250lbs
    2 reps with slow negatives at 180lbs
    10 reps at 90lbs

    cable tricep extensions;
    10 reps at 100lbs
    10 reps at 120lbs
    10 reps at 140lbs
    6 reps at 160lbs
    6 reps at 180lbs


    Low incline situps;

    1st set: 10 reps, with hands behind head
    2nd set: 10 reps, with hands behind head
    3rd set: 10 reps, with hands behind head
    4th set: 10 reps, with hands behind head
    5th set: 10 reps, with hands behind head, holding 10lb plate


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

  25. Went to the doctor Friday:

    Blood pressure 132/82
    HDL: 47 (last year, this value was close to zero)
    Triglycerides: 117 (two years ago, this was over 800!!)
    Total Cholesterol: 209
    Hba1c: 5.5
    LDL: Don't know

    The doctor took me off all my medications except for the metformin, which he reduced by half.

    Thank God all of this work has paid off!!


    Shoulder exercises are a bit light today, due to lingering pain in my anterior delt...

    11/02/15 Shoulders

    6:10am
    6 minutes jogging (5.6mph)

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

    10 reps at 25lbs
    6 reps at 20lbs


    db lateral raises (weight listed is for each db);
    12 reps at 5lbs
    7 reps at 10lbs


    bb behind neck shoulder press;
    10 reps at 20lbs
    10 reps at 30lbs
    7 reps at 40lbs


    115 low incline sit-ups (two sets)

    10 golf shoulder stretches

    8 resistance band assisted chin-ups


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

      
     

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