Prodigalson's Cutting log

[prodigalso]

08/25/2025

1:45pm

61 minutes resistance training (avg HR 138, max HR 176)

Jump Rope:
52 jumps
59 jumps
46 jumps
28 jumps

db pullover:
10 reps at 35lbs
10 reps at 40lbs
10 reps at 45lb
10 reps at 50lb

Plank position opposite arm/leg extension w/pause:
10 reps (each side)
9 reps (each side)
11 reps (each side)

Smith machine incline press (bench at first notch up from flat);
12 reps at 110lbs
11 reps at 130lbs
7 reps at 150lbs
4 reps at 170lbs
3 reps at 180lbs

Balance Ball Pot Stirrers:
5 reps (each direction)
7 reps (each direction)
8 reps (each direction)

Golf stretch:
10 reps
10 reps

19" box step up:
8 reps at 36lbs
7 reps at 52lbs
7 reps at 60lbs

Extended leg bent over row
8 reps at 44lbs
8 reps at 53lbs
6 reps at 70lbs

Daily Supplements
10,000mg Creatine (gummies)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

08/26/2025

1:45pm

5 minutes rowing 1160 meters (avg HR 142, max HR 155)
62 minutes resistance training (avg HR 142, max HR 180)

Plank position jumping jacks;
25 reps
30 reps
32 reps
34 reps

EZ curl bar skullcrushers:
6 reps at forehead, 6 reps at nose, 6 reps at chin, 55lbs
5 reps at forehead, 5 reps at nose, 5 reps at chin, 65lbs
4 reps at forehead, 4 reps at nose, 4 reps at chin, 75lbs
3 reps at forehead, 3 reps at nose, 3 reps at chin, 85lbs

Smith machine shrugs (with straps):
12 reps at 230lbs
11 reps at 280lbs
10 reps at 290lbs
9 reps at 300lbs
5 reps at 310lbs

Balance ball jackknife with forearms on bench (bringing knees nearly to chest, then fully extending legs for each rep):
20 reps
22 reps
24 reps
26 reps

Incline db fly (weight listed is for each db)
10 reps at 25lbs (not fully down due to shoulder inflexibility)
10 reps at 20lbs
10 reps at 20lbs

EZ curl bar bicep curl:
8 reps at 80lbs
9 reps at 80lbs
10 reps at 80lbs

Daily Supplements
10,000mg Creatine (gummies)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

08/27/2025

1:15pm

50 minutes resistance training (avg HR 138, max HR 173)

Jump Rope:
60 jumps
45 jumps
45 jumps
40 jumps

Plank position (on forearms) side twists (hips to floor):
12 reps
14 reps
16 reps
18 reps

Sumo BB deadlift;
10 reps at 135lbs
9 reps at 155lbs
8 reps at 175lbs
8 reps at 185lbs

Cable rear delt row:
12 reps at 120lbs
14 reps at 140lbs
12 reps at 160lbs
12 reps at 160lbs
11 reps at 180lbs

1 leg Romanian deadlift (listed sets are per leg):
8 reps at 26lbs
10 reps at 26lbs
10 reps at 26lbs
12 reps at 26lbs

Daily Supplements
10,000mg Creatine (gummies)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

08/28/2025

12:00pm

4:12, 0.5 miles (avg HR 159, max HR 166)
58 minutes resistance training (avg HR 145, max HR 183)

BB Squat (low, with Ethos bar):
6 reps at 105lbs
5 reps at 125lbs
4 reps at 135lbs
7 reps at 105lbs
6 reps at 105lbs

BB bench press;
11 reps at 155lbs
6 reps at 175lbs
4 reps at 185lbs
10 reps at 155lbs
6 reps at 165lbs

Kneeling landmine single arm shoulder press (weight does not include BB):
10 reps @ 20bs
10 reps @ 25lbs
9 reps @ 30lbs

Landmine Lateral Twist swingovers (weight does not include BB);
16 reps @ 20bs
18 reps @ 25lbs
20 reps @ 30lbs

Landmine single arm bent over row (weight does not include BB):
10 reps at 35lbs
12 reps at 40lbs
10 reps at 50lbs

Daily Supplements
10,000mg Creatine (gummies)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

08/30/2025

7:45am

20 minutes rowing 4060 meters (avg HR 129, max HR 139)
20 minutes resistance training (avg HR 128, max HR 160)

db preacher's curl:
6 reps at 35lbs
5 reps at 35lbs
4 reps at 35lbs

Standing ab roll out:
10 reps
8 reps
8 reps

Smith machine vertical row:
8 reps at 60lbs
10 reps at 70lbs
10 reps at 80lbs

Raised feet push up (24"):
9 reps
8 reps
11 reps

Daily Supplements
10,000mg Creatine (gummies)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

09/01/2025

9:15am

58 minutes resistance training (avg HR 117, max HR 164)

BB bench press:
8 reps at 155lbs
6 reps at 165lbs
4 reps at 175lbs
2 reps at 185lbs

Bicycle twists:
70 reps
74 reps
76 reps
80 reps

Eagle NX row machine:
14 reps at 130lbs
12 reps at 150lbs
10 reps at 170lbs
8 reps at 190lbs

BB preacher's curl:
5 reps at 70lbs
8 reps at 70lbs
5 reps at 80lbs
4 reps at 80lbs

BB decline bench press:
12 reps at 95lbs
12 reps at 115lbs
12 reps at 135lbs
7 reps at 155lbs
4 reps at 175lbs

Daily Supplements
10,000mg Creatine (gummies)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

Praise God, I am making gains in all major muscle groups! Chest/legs/shoulder/triceps/etc.

09/02/2025

2:00pm

4:33, 0.5 miles (avg HR 157, max HR 163)
58 minutes resistance training (avg HR 137, max HR 175)

Smith shoulder press:
12 reps at 70lbs
10 reps at 90lbs
8 reps at 100lbs
6 reps at 110lbs
5 reps at 120lbs
4 reps at 130lbs
1 reps at 140lbs

Lying clap under raised knee;
46 reps
40 reps
44 reps
44 reps

db shoulder scaption (weight is for each db):
10 reps @ 15lbs
10 reps @ 17.5lbs
10 reps @ 20lbs
9 reps @ 22.5lbs

Smith split squat:
7 reps @ 90lbs
6 reps @ 110lbs
5 reps @ 130lbs
2 reps @ 140lbs

Band pull apart (purple band):
4 sets of 12 reps

Golf stretch:
2 sets of 10 reps

Daily Supplements
10,000mg Creatine (gummies)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

09/03/2025

1:25pm

57 minutes resistance training (avg HR 132, max HR 172)

Jump Rope:
33 jumps
55 jumps
50 jumps
50 jumps

Smith machine good morning;
10 reps at 70lbs
10 reps at 80lbs
10 reps at 90lbs
10 reps at 100lbs

Golf stretch:
2 sets of 10 reps

Decline db fly (1st notch down from highest incline):
12 reps at 15lbs
12 reps at 17.5lbs
10 reps at 20lbs
10 reps at 22.5lbs

TRX band row (w/3 second hold at top of each rep):
4 sets of 8 reps

EZ curl bar bicep curl:
10 reps at 70lbs
8 reps at 80lbs
7 reps at 85lbs
5 reps at 90lbs
4 reps at 95lbs

db overhead tricep extension:
15 reps at 45lbs
11 reps at 50lbs
8 reps at 50lbs
9 reps at 50lbs

Daily Supplements
10,000mg Creatine (gummies)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

09/04/2025

2:00pm

4:35, 0.5 miles (avg HR 155, max HR 168)
42 minutes resistance training (avg HR 141, max HR 166)

Cable rear delt row:
12 reps at 140lbs
11 reps at 160lbs
10 reps at 180lbs
10 reps at 200lbs
8 reps at 220lbs

Superman hyperextension;
20 seconds
30 seconds
40 seconds
50 seconds

Chin up:
3 reps
4 reps
4 reps

1 leg Romanian deadlift (listed sets are per leg):
10 reps at 26lbs
10 reps at 26lbs
10 reps at 35lbs

Golf stretch:
1 set of 10 reps

Plate loaded calf machine
10 reps at 90lbs
8 reps at 115lbs
7 reps at 115lbs

Wide grip raised feet push up (feet on bar at 5th notch of Smith machine):
10 reps w/push up stands 36" apart
10 reps w/push up stands 36" apart
16 reps w/push up stands 36" apart

Daily Supplements
10,000mg Creatine (gummies)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

I won't be working out tomorrow as usual; I will be selling comics at a comic show tomorrow. Should be fun.

Here's a few pics of my booth from previous shows (I usually find a friend or family member to go with me. I enjoy it most when my wife can go with me but she works a lot of hours and isn't always able to go ).

Friday weigh-in: 186.5lbs. Holding steady. Considering the strength gains, holding steady means that BF must be going down (I'm at ~20% BF). I'm going to continue with the current structure (activity/nutrition) and see how it progresses.

09/05/2025

2:00pm

5 minutes rowing 1160 meters (avg HR 145, max HR 160)
48 minutes resistance training (avg HR 138, max HR 175)

Smith machine shrugs (with straps):
9 reps at 270lbs
10 reps at 290lbs
8 reps at 310lbs
5 reps at 330lbs

Knees to the side hollow body db crunch;
20 reps at 45lbs L
20 reps at 45lbs R
20 reps at 45lbs L
20 reps at 45lbs R

Wide grip lat pull down:
12 reps at 75lbs
11 reps at 85lbs
10 reps at 95lbs
9 reps at 105lbs

Precor ab machine:
4 sets of 12 reps at 100lbs

0.25 mile burner run around the track

Daily Supplements
10,000mg Creatine (gummies)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

We went to Traverse City over the weekend for my wife's conference so I didn't work out on Monday (missed Saturday workout due to the comic show).

09/09/2025

12:30pm

60 minutes resistance training (avg HR 142, max HR 178)

Jump Rope:
35 jumps
50 jumps
50 jumps
60 jumps

Smith machine incline press (bench at 2nd notch up from flat);
12 reps at 130lbs
10 reps at 150lbs
5 reps at 170lbs
3 reps at 180lbs
2 reps at 190lbs (5 year personal best!)
1 reps at 200lbs (5 year personal best!)

Hollow body flutter kicks:
50 seconds
55 seconds
50 seconds
50 seconds

Trap bar deadlift:
15 reps at 150lbs
13 reps at 200lbs
6 reps at 250lbs (grip limited)
5 reps at 250lbs (grip limited)

db pullover:
12 reps at 40lbs
12 reps at 45lb
10 reps at 50lb
10 reps at 50lbs

Jump Rope:
47 jumps

Daily Supplements
10,000mg Creatine (gummies)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[Segansational]

That's cool about the comics man! Do you do it as a side hustle or more just as a hobby/for fun?

 

[prodigalso]

That's cool about the comics man! Do you do it as a side hustle or more just as a hobby/for fun?

It is one of my hobbies (I sometimes end up spending most of what I make buying more comics), but it's neat that I can use it to generate a bit of income. I picked up Amazing Spider-Man #129 this weekend. It is the first appearance of the Punisher. As you can imagine, it's a significant book. Mine is a bit beat up but I got a good deal on it (as they say "low grade is better than no grade").

 

[prodigalso]

09/10/2025

3:00pm

4:06, 0.5 miles (avg HR 165, max HR 175)
55 minutes resistance training (avg HR 141, max HR 179)

Foam roller rounded shoulder exercise:
(foam roller along spine. put fingertips behind head, bring elbows up overhead till they touch, then down as close to the floor as possible)
15 reps
20 reps
20 reps
20 reps

Smith machine vertical row:
12 reps at 70lbs
10 reps at 90lbs
7 reps at 100lbs (5 year personal best!)
5 reps at 110lbs (5 year personal best!)

Resistance band Scapular wall slide with roller:
4 sets of 10 reps red band

Drag curl with EZ curl bar:
(just found out about these. I did them very slow and very controlled, from bar touching my legs, fully extended arms back up to my collarbone. They were a bit tough even with the lower weight)
10 reps at 50lbs
8 reps at 55lbs
7 reps at 60lbs
7 reps at 65lbs

Golf stretch:
2 set of 10 reps

24" Box jumps:
10 reps at BW
10 reps at 18lbs
10 reps at 26lbs

Dips:
3 sets of 6 reps

Daily Supplements
10,000mg Creatine (gummies)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

09/11/2025

11:30am

5 minutes rowing 1220 meters (avg HR 155, max HR 178)
64 minutes resistance training (avg HR 138, max HR 175)

"Swimming" Foam roller rounded shoulder exercise:
(foam roller along spine. Kinda like doing a breaststroke)
22 reps
22 reps
22 reps
26 reps

EZ curl bar overhead tricep extension:
10 reps at 60lbs
8 reps at 60lbs
10 reps at 60lbs
8 reps at 65lbs

Paloff press (red and purple resistance band):
4 sets of 12 reps (both sides)

Half kneeling extended arms holding foam roller head still twist toward raised leg:
4 sets of 10 resp in each direction

Extended leg bent over row
10 reps at 35lbs
10 reps at 44lbs
10 reps at 53lbs

db reverse fly (weight listed is for each db)
14 reps at 12.5lbs
13 reps at 15lbs
12 reps at 17.5lbs

Daily Supplements
10,000mg Creatine (gummies)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

09/12/2025

1:45pm

4:04, 0.5 miles (avg HR 160, max HR 170)
50 minutes resistance training (avg HR 154, max HR 180)

Drag curl with EZ curl bar:
9 reps at 60lbs
8 reps at 70lbs
7 reps at 75lbs
5 reps at 80lbs
4 reps at 80lbs
6 reps at 80lbs

Golf stretch:
1 set of 10 reps

Chin up
4 sets of 4 reps

Walking farmer's carry;
150 yards @ 88lbs
110 yards @ 106lbs
80 yards @ 140lbs
60 yards @ 140lbs

Cossack squat:
16 reps at BW
14 reps at 18lbs
14 reps at 26lbs
14 reps at 26lbs

Side bends:
3 sets of 8 reps at 70lbs

db shoulder scaption:
10 reps at 12.5lbs
10 reps at 15lbs
10 reps at 17.5lbs

Daily Supplements
10,000mg Creatine (gummies)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

Saturday weigh in: (forgot to do it yesterday). 182.8lbs

09/13/2025

7:30am

48 minutes resistance training (avg HR 139, max HR 174)

Jump Rope:
65 jumps
43 jumps
55 jumps
43 jumps

Smith machine close grip incline press (bench at 3rd notch up from flat);
12 reps at 110lbs
10 reps at 115lbs
5 reps at 120lbs
3 reps at 125lbs
2 reps at 130lbs

Renegade Row (weight listed is for each db):
12 reps at 40lbs
14 reps at 40lbs
14 reps at 40lbs
16 reps at 40lbs

Resistance band Scapular wall slide with roller (red band)
12 reps
11 reps
12 reps
14 reps

Glute Ham developer sit-ups:
8 reps
12 reps
13 reps
9 reps
12 reps

Precor seated calf machine;
20 reps at 300lbs
14 reps at 340lbs
10 reps at 360lbs

Daily Supplements
2500mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

09/15/2025

2:30pm

4:00, 0.5 miles (avg HR 167, max HR 178)
65 minutes resistance training (avg HR 146, max HR 178)

Smith machine shrugs (with straps):
10 reps at 290lbs
9 reps at 310lbs
7 reps at 330lbs
5 reps at 350lbs

Drag curl with EZ curl bar:
8 reps at 80lbs
5 reps at 85lbs
6 reps at 80lbs
5 reps at 80lbs

Golf stretch:
2 set of 10 reps

Walking farmer's carry;
50 yards @ 150lbs
50 yards @ 200lbs
25 yards @ 220lbs
25 yards @ 220lbs

Arnold press (weight listed is for each db):
10 reps at 20lbs
10 reps at 22.5lbs
10 reps at 25lbs
10 reps at 30lbs (straight press, no arnold)

Glute Ham developer sit-ups:
12 reps at 10lbs
8 reps at 10lbs
10 reps at BW
10 reps at BW

Daily Supplements
2500mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

09/16/2025

2:00pm

5 minutes rowing 1180 meters (avg HR 147, max HR 166)
58 minutes resistance training (avg HR 149, max HR 180)

Sumo BB deadlift;
8 reps at 135lbs
10 reps at 155lbs
9 reps at 185lbs
4 reps at 205lbs (5 year personal best!)

Smith machine incline press (bench at first notch up from flat);
12 reps at 110lbs
11 reps at 130lbs
7 reps at 150lbs
4 reps at 170lbs
3 reps at 180lbs

Cable rope tricep extensions;
12 reps at 100lbs
10 reps at 110lbs
9 reps at 120lbs
8 reps at 130lbs

Standing ab roll out:
4 sets of 6 reps

Low to high cable cross body row:
10 reps at 50lbs
8 reps at 60lbs
7 reps at 70lbs
6 reps at 80lbs

Wide grip lat pull down:
16 reps at 130lbs
12 reps at 150lbs
8 reps at 160lbs

Daily Supplements
2500mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

09/17/2025

2:20pm

4:04, 0.5 miles (avg HR 163, max HR 175)
68 minutes resistance training (avg HR 139, max HR 171)

Smith machine shoulder press:
8 reps at 110lbs
6 reps at 120lbs
5 reps at 130lbs
4 reps at 140lbs
2 reps at 150lbs (5 year personal best!)

Half Turkish get up:
8 reps at 15lbs
6 reps at 17.5lbs
6 reps at 20lbs

Golf stretch:
1 set of 10 reps

Foam roller rounded shoulder exercise: (foam roller along spine)
20 reps at "swimming" 20 reps at "winging"
20 reps at "swimming" 10 reps at "winging"
20 reps at "swimming" 10 reps at "winging"

db incline fly (weight listed is for each db)
3 sets of 12 reps at 20lbs

Dips:
3 sets of 5 reps

Glute Ham developer sit-ups:
10 reps at 10lbs
10 reps at 10lbs
7 reps at 10lbs
6 reps at 10lbs

Precor machine preacher's curl:
5 reps at 50lbs (my elbow was feeling very strained so I only did one set)

Daily Supplements
2500mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

09/18/2025

10:45am

10 minutes rowing 2170 meters (avg HR 140, max HR 145)
48 minutes resistance training (avg HR 149, max HR 180)

Smith machine incline press (bench at first notch up from flat);
10 reps at 130lbs
8 reps at 150lbs
5 reps at 170lbs
2 reps at 190lbs

Landmine single arm bent over row (weight does not include BB):
10 reps at 45lbs
9 reps at 50lbs
8 reps at 55lbs
8 reps at 60lbs

Cable bicep curl;
10 reps at 80lbs
10 reps at 90lbs
8 reps at 100lbs
7 reps at 110lbs

High to low cable cross body row:
10 reps at 70lbs
10 reps at 70lbs
10 reps at 80lbs

Daily Supplements
2500mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

Saturday weigh in: 182.0lbs

09/20/2025

7:45am

20 minutes rowing 6200 meters (avg HR 147, max HR 162)
40 minutes resistance training (avg HR 141, max HR 172)

Precor machine bicep curl;
7 reps at 70lbs
7 reps at 60lbs
5 reps at 70lbs
5 reps at 70lbs

Precor machine tricep extension;
10 reps at 70lbs
10 reps at 80lbs
8 reps at 90lbs
8 reps at 90lbs

Glute Ham developer sit-ups:
11 reps at 10lbs
10 reps at 10lbs
10 reps at 15lbs
8 reps at 15lbs
16 reps at BW

BB shrugs (with straps):
8 reps at 235lbs
7 reps at 255lbs
6 reps at 255lbs
8 reps at 255lbs (with 8 second hold at last rep)

Daily Supplements
2500mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

09/22/2025

10:50am

4:17, 0.5 miles (avg HR 161, max HR 173)
66 minutes resistance training (avg HR 143, max HR 175)

BB flat bench press;
6 reps at 155lbs
3 reps at 175lbs
7 reps at 155lbs
7 reps at 155lbs
2 reps at 165lbs

BB box squats;
10 reps at 95lbs
10 reps at 115lbs
8 reps at 135lbs
6 reps at 155lbs
10 partial reps at 185lbs

Wide grip lat pull down:
14 reps at 70lbs
12 reps at 90lbs
10 reps at 110lbs
8 reps at 130lbs
6 reps at 140lbs

Glute Ham developer sit-ups:
10 reps at 20lbs
10 reps at 20lbs
10 reps at 20lbs
7 reps at 20lbs
6 reps at 20lbs

Daily Supplements
2500mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

Though it's not Friday/Saturday, I was thrilled to see that I have gotten into the 170's! (179.4lbs). That's 19.4% BF. God is good!

09/23/2025

2:30pm

65 minutes resistance training (avg HR 142, max HR 175)

Jump Rope:
42 jumps
60 jumps
50 jumps
31 jumps

Smith machine shoulder press:
2 reps at 130lbs
8 reps at 110lbs
5 reps at 125lbs
3 reps at 130lbs
1 reps at 140lbs
1 reps at 150lbs
1 reps at 155lbs (5 year personal best!)

Walking farmer's carry;
25 yards @ 220lbs
25 yards @ 240lbs
25 yards @ 240lbs
25 yards @ 240lbs (the last two sets were tough, I was walking a bit faster at the end & thinking that the bar might actually slip from my hands)

Cable vertical row;
12 reps at 10lbs
12 reps at 110lbs
10 reps at 120lbs
10 reps at 130lbs

Cable bicep curl;
10 reps at 110lbs
4 reps at 120lbs
8 reps at 110lbs
7 reps at 110lbs

Precor seated calf machine;
23 reps at 320lbs
18 reps at 340lbs
20 reps at 360lbs
20 reps at 380lbs
15 reps at 400lbs

Daily Supplements
2500mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

09/24/2025

8:45am

9:20, 1.0 miles (avg HR 166, max HR 177)
51 minutes resistance training (avg HR 143, max HR 175)

Smith machine incline press (bench at 2nd notch up from flat);
10 reps at 130lbs
7 reps at 150lbs
4 reps at 170lbs
2 reps at 190lbs
1 reps at 195lbs

db reverse fly (weight listed is for each db)
10 reps at 17.5lbs
10 reps at 20lbs
8 reps at 22.5lbs
10 reps at 20lbs

Cable lateral raise:
10 reps at 20lbs
6 reps at 25lbs
10 reps at 20lbs
10 reps at 20lbs
9 reps at 25lbs

Glute Ham developer sit-ups:
8 reps at 25lbs
7 reps at 25lbs
7 reps at 25lbs
7 reps at 25lbs
6 reps at 25lbs
6 reps at 25lbs

Daily Supplements
2500mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

09/25/2025

12:45pm

10 minutes rowing 2180 meters (avg HR 148, max HR 163)
53 minutes resistance training (avg HR 149, max HR 177)

Smith split squat:
4 sets of 8 reps @ 110lbs

Drag curl with EZ curl bar:
8 reps at 70lbs
8 reps at 70lbs
8 reps at 70lbs
8 reps at 70lbs (regular curls)

Smith machine good morning;
12 reps at 90lbs
8 reps at 110lbs
7 reps at 110lbs
7 reps at 110lbs

Mountain climbers:
40 reps
46 reps
50 reps
50 reps

Daily Supplements
2500mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[Segansational]

Though it's not Friday/Saturday, I was thrilled to see that I have gotten into the 170's! (179.4lbs). That's 19.4% BF. God is good!

Hey man, just wanted to say that this is really impressive work. I know when I first joined to follow your progress you had recently hit 190# and that was already a good amount of weight loss.

Your consistentency day in and day out is really exemplary. Just goes to show what can be achieved if everyone put the right dedication and effort in. Carry on!

 

[prodigalso]

09/27/2025

7:45am

4:40, 0.5 miles (avg HR 150, max HR 167)
57 minutes resistance training (avg HR 139, max HR 168)

Cable tricep press down:
12 reps at 100lbs
12 reps at 110lbs
10 reps at 120lbs
9 reps at 130lbs

Cable lateral raise:
10 reps at 20lbs
8 reps at 30lbs
6 reps at 30lbs
10 reps at 20lbs

BB incline press ;
8 reps at 115lbs
7 reps at 125lbs
7 reps at 125lbs
6 reps at 125lbs
8 reps at 125lbs

BB shrugs (no straps);
10 reps at 185lbs
7 reps at 225lbs
7 reps at 225lbs
6 reps at 225lbs
8 reps at 225lbs

Glute Ham developer sit-ups:
9 reps at 25lbs
9 reps at 25lbs
8 reps at 25lbs
8 reps at 25lbs
20 reps at BW
6 reps at 25lbs

Precor NX arm curl machine:
9 reps at 90lbs
9 reps at 90lbs
8 reps at 90lbs
8 reps at 90lbs
7 reps at 90lbs

Daily Supplements
2500mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

09/29/2025

2:30pm

5 minutes rowing 1120 meters (avg HR 141, max HR 155)
63 minutes resistance training (avg HR 139, max HR 173)

Smith machine incline press (bench at 2nd notch up from flat);
6 reps at 160lbs
6 reps at 160lbs
6 reps at 160lbs
6 reps at 160lbs
5 reps at 160lbs

123 db Hammer grip bicep curls:
4 reps at 22.5lbs (20 reps per arm)
4 reps at 25lbs (20 reps per arm)
4 reps at 25lbs (20 reps per arm)
4 reps at 25lbs (20 reps per arm)
4 reps at 25lbs (20 reps per arm)

Smith machine shrugs (with straps):
12 reps at 250lbs
7 reps at 300lbs
7 reps at 300lbs
6 reps at 300lbs
6 reps at 300lbs

1 leg Romanian deadlift (listed sets are per leg):
10 reps at 26lbs
8 reps at 30lbs
8 reps at 30lbs
8 reps at 30lbs

Cable lateral raise:
9 reps at 20lbs
6 reps at 20lbs (slow)
7 reps at 20lbs (slow)
9 reps at 30lbs

V-up plank:
40 seconds
40 seconds
40 seconds
30 seconds

Daily Supplements
2500mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

10/02/2025

12:30pm

13:20, 1.25 miles (avg HR 156, max HR 167)
56 minutes resistance training (avg HR 148, max HR 177)

Smith shoulder press:
6 reps at 110lbs
6 reps at 110lbs
6 reps at 110lbs
7 reps at 110lbs
5 reps at 110lbs

db overhead tricep extension:
8 reps at 50lbs
6 reps at 50lbs
6 reps at 50lbs
6 reps at 50lbs
5 reps at 50lbs

Cossack squat:
14 reps at 13lbs
14 reps at 18lbs
12 reps at 26lbs
12 reps at 30lbs
10 reps at 35lbs

db reverse fly (weight listed is for each db)
10 reps at 17.5lbs
8 reps at 20lbs
9 reps at 20lbs
8 reps at 20lbs
8 reps at 20lbs

Glute Ham developer sit-ups:
12 reps at 25lbs
12 reps at 25lbs
9 reps at 25lbs
6 reps at 25lbs
8 reps at 25lbs

Daily Supplements
2500mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

10/03/2025

12:00pm

5 minutes rowing 1180 meters (avg HR 146, max HR 172)
62 minutes resistance training (avg HR 148, max HR 174)

Smith machine incline press (bench at 2nd notch up from flat);
6 reps at 160lbs
6 reps at 160lbs
6 reps at 160lbs
5 reps at 160lbs
5 reps at 160lbs

Horse stance plank:
60 seconds
70 seconds
60 seconds
60 seconds

Fire Hydrant exercise:
12 reps
14 reps
16 reps
18 reps
20 reps

Cable forward raise:
5 sets of 10 reps at 20lbs

Cable bicep curl;
8 reps at 110lbs
9 reps at 110lbs (V grip; slanted hammer grip essentially)
7 reps at 120lbs (V grip; slanted hammer grip essentially)
6 reps at 120lbs (V grip; slanted hammer grip essentially)
6 reps at 120lbs (V grip; slanted hammer grip essentially)

Cable vertical row;
10 reps at 90lbs
9 reps at 100lbs
8 reps at 110lbs
7 reps at 120lbs

Daily Supplements
2500mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

10/04/2025

7:30am

20 minutes rowing 2040 meters (avg HR 139, max HR 148)
18 minutes resistance training (avg HR 139, max HR 167)

Glute Ham developer sit-ups:
10 reps at 25lbs
9 reps at 25lbs
8 reps at 25lbs
8 reps at 25lbs
8 reps at 25lbs

Precor seated calf machine;
28 reps at 300lbs
20 reps at 340lbs
20 reps at 360lbs
20 reps at 380lbs
18 reps at 400lbs

Daily Supplements
2500mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

10/06/2025

2:20pm

4:36, 0.5 miles (avg HR 154, max HR 166)
66 minutes resistance training (avg HR 145, max HR 172)

BB incline press ;
10 reps at 115lbs
10 reps at 125lbs
10 reps at 135lbs
8 reps at 145lbs
6 reps at 155lbs

Cable seated rear delt row:
10 reps at 100lbs
10 reps at 120lbs
10 reps at 140lbs
10 reps at 160lbs
9 reps at 180lbs

Smith machine shrugs (with straps):
8 reps at 300lbs
7 reps at 300lbs
6 reps at 300lbs
7 reps at 300lbs
6 reps at 300lbs

Knees to the side hollow body db crunch;
10 reps at 50lbs L
10 reps at 50lbs R
12 reps at 50lbs L
12 reps at 50lbs R
14 reps at 50lbs L
14 reps at 50lbs L
16 reps at 50lbs R
16 reps at 50lbs R

123 db Hammer grip bicep curls:
4 reps at 25lbs (20 reps per arm)
4 reps at 25lbs (20 reps per arm)
4 reps at 25lbs (20 reps per arm)
4 reps at 25lbs (20 reps per arm)

Daily Supplements
2500mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

10/07/2025

2:45pm

60 minutes resistance training (avg HR 136, max HR 172)

Jump Rope:
65 jumps
52 jumps
53 jumps
50 jumps
50 jumps

Smith machine shoulder press:
6 reps at 110lbs
8 reps at 110lbs
7 reps at 115lbs
6 reps at 110lbs
6 reps at 110lbs

BB (EZ curl bar) overhead tricep extension:
8 reps at 50lbs
10 reps at 50lbs
8 reps at 55lbs
8 reps at 55lbs

Walking farmer's carry;
4 sets of 40 yards @ 200lbs

Glute Ham developer sit-ups:
9 reps at 35lbs
8 reps at 35lbs
7 reps at 35lbs
7 reps at 35lbs
7 reps at 35lbs

Daily Supplements
2500mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

10/08/2025

2:45pm

5 minutes rowing 1180meters (avg HR 157, max HR 167)
59 minutes resistance training (avg HR 129, max HR 162)

Smith machine incline press (bench at first notch up from flat);
6 reps at 160lbs
8 reps at 160lbs
7 reps at 160lbs
6 reps at 160lbs
6 reps at 160lbs

Hollow body flutter kicks:
40 seconds
45 seconds
40 seconds
40 seconds
40 seconds

EZ curl bar bicep curl:
4 sets of 8 reps at 70lbs

Cable vertical row;
8 reps at 110lbs
8 reps at 120lbs
8 reps at 120lbs
8 reps at 120lbs

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

10/09/2025

1:00pm

9:39, 1.0 miles (avg HR 160, max HR 171)
64 minutes resistance training (avg HR 147, max HR 178)

Smith machine split squat:
8 reps @ 70lbs
8 reps @ 75lbs
8 reps @ 80lbs
8 reps @ 85lbs

Landmine single arm bent over row (weight does not include BB):
12 reps at 35lbs
10 reps at 45lbs
9 reps at 55lbs
9 reps at 55lbs

Landmine Lateral Twist swingovers (weight does not include BB);
10 reps @ 35bs
12 reps @ 35lbs
14 reps @ 35lbs
16 reps @ 35lbs

Smith machine close grip flat press;
6 reps at 90lbs
10 reps at 70lbs
10 reps at 75lbs
10 reps at 80lbs
2 reps at 130lbs

Glute Ham developer sit-ups:
4 sets of 10 reps at 35lbs

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

Friday weigh-in: 177.4lbs. Praise God, my weight is continuing downward. Bodyfat is 18.7%. Total weight lost so far is 74.6lbs

Energy level was noticeably lower today, likely due to calorie deficit, so I had a shorter workout than normal.

10/10/2025

1:30pm

42 minutes resistance training (avg HR 125, max HR 159)

Jump Rope:
50 jumps
50 jumps
44 jumps
32 jumps
50 jumps

Smith machine incline bench press 3 notches up from flat:
6 reps at 160lbs
5 reps at 160lbs
8 reps at 140lbs
7 reps at 140lbs
8 reps at 140lbs

BB (EZ curl bar) bicep curls:
5 sets of 8 reps at 70lbs

Smith machine shrugs (with straps):
8 reps at 275lbs
6 reps at 275lbs
6 reps at 275lbs
6 reps at 275lbs
7 reps at 275lbs

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

10/11/2025

7:40am

20 minutes rowing 4000 meters (avg HR 139, max HR 160)
27 minutes resistance training (avg HR 135, max HR 169)

Glute Ham developer sit-ups:
4 sets of 10 reps at 35lbs

Glute ham developer back hyperextension:
10 reps at BW
10 reps at 10lbs
9 reps at 10lbs
8 reps at 10lbs

Cable wide grip lat pull down:
10 reps at 90lbs
10 reps at 100lbs
10 reps at 110lbs
10 reps at 120lbs

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

10/13/2025

4:15pm

10:08, 1.0 miles (avg HR 152, max HR 163)
62 minutes resistance training (avg HR 141, max HR 176)

BB incline press ;
6 reps at 135lbs
6 reps at 145lbs
7 reps at 145lbs
6 reps at 145lbs
5 reps at 145lbs

KB goblet squats:
8 reps at 53lbs
9 reps at 53lbs
10 reps at 53lbs
11 reps at 53lbs
10 reps at 53lbs

Cable lateral raise:
10 reps at 20lbs
8 reps at 30lbs
8 reps at 20lbs (with yellow resistance band)
8 reps at 20lbs (with yellow resistance band)
12 reps at 20lbs

Cable rope bicep curl:
10 reps at 90lbs
8 reps at 100lbs
8 reps at 110lbs
6 reps at 120lbs
8 reps at 110lbs

Smith machine shrugs (with straps):
6 reps at 300lbs
7 reps at 300lbs
8 reps at 300lbs
7 reps at 300lbs
6 reps at 300lbs

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

10/13/2025

10:00am

29 minutes resistance training (avg HR 138, max HR 166)

Smith shoulder press:
12 reps at 70lbs
12 reps at 90lbs
7 reps at 110lbs
6 reps at 110lbs
6 reps at 110lbs

1 leg Romanian deadlift (listed sets are per leg):
10 reps at 18lbs
10 reps at 26lbs
10 reps at 30lbs
10 reps at 30lbs
8 reps at 30lbs

Glute Ham developer sit-ups:
11 reps at 35lbs
11 reps at 35lbs
9 reps at 35lbs
7 reps at 35lbs

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

10/15/2025

4:20pm

10 minutes rowing 2230 meters (avg HR 150, max HR 168)
60 minutes resistance training (avg HR 144, max HR 173)

Smith machine incline press (bench at 3rd notch up from flat);
12 reps at 110lbs
5 reps at 160lbs
6 reps at 150lbs
6 reps at 150lbs
6 reps at 150lbs

Chin up:
5 reps with slant grip
5 reps with slant grip
3 reps with parallel grip
4 reps with slant grip
4 reps with slant grip

Smith machine vertical row:
10 reps at 70lbs
9 reps at 75lbs
9 reps at 80lbs
8 reps at 80lbs

Cossack squat:
12 reps at 18lbs
14 reps at 26lbs
16 reps at 30lbs
16 reps at 30lbs

Cable external shoulder rotation:
12 reps at 10lbs
10 reps at 10lbs
10 reps at 15lbs
10 reps at 15lbs

Cable internal shoulder rotation:
12 reps at 10lbs
10 reps at 10lbs
10 reps at 15lbs
12 reps at 15lbs
14 reps at 20lbs

Farmer's Carry:
0.25 miles at 36lbs (that forearm burn would set off forest fires!)

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

10/16/2025

1:30pm

73 minutes resistance training (avg HR 137, max HR 177)

Jump Rope:
33 jumps
28 jumps

Smith machine good morning:
10 reps at 110lbs
8 reps at 120lbs
8 reps at 120lbs
8 reps at 120lbs
10 reps at 110lbs

Extended leg bent over row
8 reps at 44lbs
10 reps at 44lbs
9 reps at 53lbs
10 reps at 53lbs
10 reps at 53lbs

Incline db fly (weight listed is for each db, bench at 1st notch up from flat)
10 reps at 22.5lbs
12 reps at 22.5lbs
14 reps at 22.5lbs
14 reps at 22.5lbs

Fire Hydrant exercise (with red resistance band):
15 reps
18 reps
18 reps

Cable tricep press down:
12 reps at 110lbs
10 reps at 120lbs
8 reps at 130lbs
8 reps at 130lbs

Glute Ham developer sit-ups:
10 reps at 35lbs
10 reps at 35lbs
10 reps at 35lbs
9 reps at 35lbs

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

Friday weigh-in: 177.0lbs

10/17/2025

10:00am

4:10, 0.5 miles (avg HR 169, max HR 176)
43 minutes resistance training (avg HR 141, max HR 176)

Smith incline press (4th notch up from flat);
6 reps at 140lbs
8 reps at 140lbs
7 reps at 150lbs
6 reps at 150lbs
6 reps at 150lbs

Bicycle twists:
60 reps
70 reps
60 reps
60 reps
60 reps

Precor machine bicep curl;
10 reps at 95lbs
10 reps at 100lbs
5 reps at 105lbs
7 reps at 95lbs
8 reps at 90lbs

Cable wide grip lat pull down:
10 reps at 110lbs
10 reps at 120lbs
6 reps at 130lbs
8 reps at 120lbs

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

10/20/2025

3:00pm

4:10, 0.5 miles (avg HR 166, max HR 172)
75 minutes resistance training (avg HR 148, max HR 178)

Smith machine incline press (bench at 4th notch up from flat);
6 reps at 160lbs
6 reps at 160lbs
6 reps at 160lbs
5 reps at 160lbs
5 reps at 160lbs

18" Box step up:
10 reps at 26lbs
10 reps at 36lbs
8 reps at 52lbs
7 reps at 60lbs
6 reps at 60lbs

Smith machine shrugs (with straps):
8 reps at 300lbs
8 reps at 300lbs
7 reps at 300lbs
6 reps at 300lbs
6 reps at 300lbs

123 db Hammer grip bicep curls:
4 reps at 30lbs (20 reps per arm)
4 reps at 30lbs (20 reps per arm)
4 reps at 30lbs (20 reps per arm)
4 reps at 30lbs (20 reps per arm)
4 reps at 30lbs (20 reps per arm)

Foam roller rounded shoulder exercise: (foam roller along spine)
20 reps at "swimming" 20 reps at "winging"
20 reps at "swimming" 20 reps at "winging"

Glute Ham developer sit-ups:
10 reps at 35lbs
11 reps at 35lbs
10 reps at 35lbs
10 reps at 35lbs
9 reps at 35lbs

Glute ham developer back hyperextension:
10 reps at 10lbs
10 reps at 25lbs
12 reps at 25lbs
12 reps at 35lbs

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

10/21/2025

5:00pm

5 minutes rowing 1100 meters (avg HR 149, max HR 161)
32 minutes resistance training (avg HR 147, max HR 175)

BB shoulder press:
2 reps at 95lbs
8 reps at 65lbs
8 reps at 65lbs
8 reps at 65lbs
9 reps at 65lbs

Standing ab roll out:
8 reps
8 reps
7 reps
6 reps

Cable rope tricep extensions;
10 reps at 90lbs
12 reps at 190lbs
10 reps at 100lbs
10 reps at 100lbs
10 reps at 100lbs

Cable vertical row:
10 reps at 110lbs
10 reps at 110lbs
8 reps at 110lbs
8 reps at 110lbs
9 reps at 110lbs

Farmer's Carry:
0.25 miles at 36lbs

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

10/22/2025

1:00pm

4:15, 0.5 miles (avg HR 156, max HR 167)
58 minutes resistance training (avg HR 135, max HR 168)

BB Squat (low, with Ethos safety quat bar):
6 reps at 115lbs
6 reps at 115lbs
8 reps at 115lbs
8 reps at 115lbs
8 reps at 115lbs

BB incline bench press:
5 reps at 155lbs
8 reps at 135lbs
9 reps at 135lbs
8 reps at 135lbs
8 reps at 135lbs

Drag curl with EZ curl bar:
7 reps at 70lbs
7 reps at 70lbs
7 reps at 70lbs
6 reps at 70lbs
6 reps at 70lbs

Medium width grip lat pull down:
9 reps at 120lbs
8 reps at 120lbs
7 reps at 110lbs (slower)
6 reps at 110lbs (slower)
6 reps at 110lbs (slower)

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

10/23/2025

12:15pm

64 minutes resistance training (avg HR 139, max HR 167)

Jump Rope:
50 jumps
37 jumps
43 jumps

TRX band row (w/25 second hold at end of of 10th rep):
5 sets of 10 reps

Dips (shoulders didn't like this);
4 reps

Push up position plank:
5 sets of 60 seconds with straight arms, 30 seconds with chest right off the floor

Outstretched arm ball drop/catch:
20 reps at 4lbs
20 reps at 4lbs
20 reps at 6lbs
10 reps at 8lbs
10 reps at 8lbs

Band pull apart:
11 reps blue band
12 reps purple band
12 reps purple band
12 reps purple band
12 reps purple band

Glute Ham developer sit-ups:
10 reps at 35lbs
10 reps at 35lbs
10 reps at 35lbs
10 reps at 35lbs

Glute ham developer back hyperextension:
10 reps at 35lbs
10 reps at 35lbs
10 reps at 35lbs
10 reps at 35lbs

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

Friday weigh-in: 174.8lbs (BF is 18.3%). Praise God, my weight is still coming down! I was really sluggish today though. I really struggled to push through the workout.

10/24/2025

9:00am

5 minutes rowing 1040 meters (avg HR 138, max HR 143)
47 minutes resistance training (avg HR 134, max HR 167)

Incline db fly (weight listed is for each db, bench at 1st notch up from flat)
4 sets of 10 reps at 20lbs

1 leg Romanian deadlift (listed sets are per leg):
4 sets of 10 reps at 26lbs

Kettlebell shrugs:
12 reps at 140lbs
12 reps at 140lbs w/10 second hold at end
12 reps at 140lbs w/15 second hold at end
12 reps at 140lbs w/20 second hold at end

Alternating db press (weight listed is for each db):
6 reps at 50lbs
7 reps at 50lbs
8 reps at 50lbs
7 reps at 50lbs

Chin up:
3 reps
4 reps

World's greatest stretch
8 reps
6 reps

Farmer's Carry:
0.25 miles at 52lbs

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

10/27/2025

3:45pm

4:08, 0.5 miles (avg HR 165, max HR 174)
59 minutes resistance training (avg HR 149, max HR 179)

BB bench press:
10 reps at 135lbs
6 reps at 155lbs
7 reps at 155lbs
6 reps at 155lbs
5 reps at 155lbs

Cossack squat:
14 reps at 25lbs
14 reps at 35lbs
14 reps at 35lbs
14 reps at 45lbs
10 reps at 55lbs

Cable lateral raise:
10 reps at 20lbs
10 reps at 20lbs
9 reps at 25lbs
9 reps at 25lbs
8 reps at 30lbs

Cable forward raise:
10 reps at 20lbs
10 reps at 20lbs
10 reps at 20lbs
9 reps at 25lbs
6 reps at 30lbs

Glute Ham developer sit-ups:
12 reps at 35lbs
12 reps at 35lbs
12 reps at 35lbs
12 reps at 35lbs

Glute ham developer back hyperextension:
10 reps at 35lbs
10 reps at 35lbs
10 reps at 35lbs
10 reps at 35lbs

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

10/28/2025

12:00pm

58 minutes resistance training (avg HR 139, max HR 177)

Squat to jumps:
15 reps at 26lbs
12 reps at 36lbs
10 reps at 52lbs
10 reps at 70lbs
10 reps at 70lbs

Smith machine serratus punch:
16 reps at 90lbs
14 reps at 110lbs
12 reps at 130lbs
12 reps at 160lbs
11 reps at 180lbs

BB (EZ Curl bar) reverse grip bicep curl:
10 reps at 30lbs
10 reps at 40lbs
10 reps at 50lbs
9 reps at 50lbs
8 reps at 50lbs (slow negatives)

Balance ball jackknife:
12 reps
14 reps
18 reps
20 reps
22 reps

Cable seated (face into upright bench) wide grip serratus pull:
18 reps at 100lbs
16 reps at 140lbs
14 reps at 160lbs
14 reps at 160lbs
14 reps at 160lbs

Farmer's Carry:
0.25 miles at 60lbs

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium