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Prodigalson's Cutting log

01/09/2026

1:30pm

10 minutes rowing 2220 meters (avg HR 158, max HR 178)
55 minutes resistance training (avg HR 151, max HR 179)

Db snatch:
10 reps at 25lbs
10 reps at 30lbs
10 reps at 35lbs
8 reps at 40lbs

Chin Up
4 sets of 4 reps

World's greatest stretch;
8 reps
6 reps
7 reps
7 reps

Squat to jump:
9 reps @ 18lbs
9 reps @ 26lbs
10 reps @ 36lbs
10 reps @ 52lbs
8 reps @ 88lbs

Smith machine close grip incline press (bench at 2nd notch up from flat);
6 reps at 110lbs
10 reps at 110lbs
8 reps at 120lbs
6 reps at 130lbs
3 reps at 140lbs

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

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
01/12/2026

3:30pm

11:15, 1.25 miles (avg HR 168, max HR 176)
63 minutes resistance training (avg HR 144, max HR 177)

BB incline bench press (progressively moved my hand closer together rather than raising the weight. Each "-1" value equals one finger width closer together):
12 reps at 115lbs (standard grip width)
9 reps at 135lbs (standard grip width)
7 reps at 135lbs (standard grip width -1)
6 reps at 135lbs (standard grip width -2)
6 reps at 135lbs (standard grip width -3)
6 reps at 135lbs (standard grip width -4)

BB squat;
8 reps at 135lbs
7 reps at 155lbs
7 reps at 165lbs
6 reps at 175lbs
6 reps at 185lbs
10 reps at 225lbs (half reps)

Cable seated V-Grip row;
12 reps at 150lbs
10 reps at 170lbs
6 reps at 190lbs
8 reps at 170lbs

Glute ham developer sit ups:
10 reps at 45lbs
10 reps at 45lbs
10 reps at 45lbs
10 reps at 45lbs

Daily Supplements
5,000mg Creatine (gummies)
2 scoops CBUM Thavage Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
Juat remember even if it shows weight being up a little bit, that will just be a blip when you zoom out. You've shown you have the consistent habits to keep heading towards the ultimate goal! Happy New Year!
 
01/13/2026

9:30am

10 minutes rowing 2250 meters (avg HR 160, max HR 169)
51 minutes resistance training (avg HR 144, max HR 176)

Low to high cable face pull rows:
10 reps at 80lbs
10 reps at 80lbs
10 reps at 90lbs
10 reps at 100lbs
10 reps at 110lbs
8 reps at 120lbs

Kneeling ab roll out:
5 sets of 12 reps

Cybex machine leg extension;
10 reps at 95lbs
11 reps at 110lbs
10 reps at 125lbs
8 reps at 135lbs
7 reps at 145lbs

Cybex bicep curl machine;
10 reps at 90lbs
9 reps at 100lbs
6 reps at 110lbs
6 reps at 100lbs
6 reps at 100lbs

Precor seated calf machine;
15 reps at 340lbs
14 reps at 360lbs
14 reps at 380lbs
12 reps at 400lbs
12 reps at 400lbs

TRX band push ups;
5 reps
4 reps (raised feet)
4 reps (raised feet)

Daily Supplements
5,000mg Creatine (gummies)
2 scoops CBUM Thavage Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
01/14/2026

12:15pm

8:46, 1.0 miles (avg HR 174, max HR 182)
57 minutes resistance training (avg HR 147, max HR 177)

db incline fly (weight listed is for each db)
10 reps at 17.5lbs
12 reps at 17.5lbs
12 reps at 20lbs
12 reps at 22.5lbs
12 reps at 25lbs

Plank position jumping jacks;
4 sets of 30 reps

Kettlebell good morning;
10 reps at 88lbs
10 reps at 106lbs
11 reps at 106lbs
10 reps at 140lbs
8 reps at 140lbs

Smith machine shoulder press:
11 reps at 110lbs
9 reps at 130lbs
6 reps at 140lbs
5 reps at 150lbs
3 reps at 160lbs

Cybex seated leg curl machine:
10 reps at 90lbs
8 reps at 95lbs
8 reps at 100lbs
8 reps at 105lbs
5 reps at 120lbs

Daily Supplements
5,000mg Creatine (gummies)
2 scoops CBUM Thavage Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
Segansational said:
Juat remember even if it shows weight being up a little bit, that will just be a blip when you zoom out. You've shown you have the consistent habits to keep heading towards the ultimate goal! Happy New Year!
Click to expand...

Thanks for that reminder/encouragement! I've gotten down to 181.6 so I'm essentially back on track, just as you suggested!
 
01/15/2026

12:30pm

10 minutes rowing 2320 meters (avg HR 170, max HR 173)
49 minutes resistance training (avg HR 148, max HR 175)

Smith machine wide grip incline bench press (bench at 1st notch up from flat, outstretched pinkies touching the ends of the bar):
10 reps at 110lbs
12 reps at 120lbs
10 reps at 130lbs
8 reps at 140lbs
6 reps at 150lbs

Windshield wipers (leg raise (down/up) between each rep);
6 reps each side
5 reps each side
5 reps each side
5 reps each side
5 reps each side

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

1 leg Romanian deadlift (listed sets are per leg):
10 reps at 30lbs
10 reps at 35lbs
10 reps at 44lbs
10 reps at 44lbs
10 reps at 44lbs

Daily Supplements
5,000mg Creatine (gummies)
2 scoops CBUM Thavage Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
Friday weigh in: 180.4lbs. Holding steady!

01/16/2026

11:45am

4.06, 0.5 miles (avg HR 167, max HR 176)
63 minutes resistance training (avg HR 147, max HR 182)

Cable vertical row;
10 reps at 100lbs
10 reps at 110lbs
9 reps at 120lbs
8 reps at 130lbs

Cable tricep press down;
10 reps at 120lbs
10 reps at 130lbs
8 reps at 140lbs
7 reps at 150lbs

Cable horizontal shrug hold;
4 sets of 45 seconds hold at peak of rep, then 10 reps at 160lbs

BB (EZ Curl bar) reverse grip bicep curl:
12 reps at 50lbs
10 reps at 60lbs
10 reps at 60lbs
10 reps at 60lbs
10 reps at 60lbs

Seal crawl walk:
4 sets of 25 yards

Body Saws:
5 reps
8 reps
9 reps

Sorinex roller pikes:
8 reps
10 reps
8 reps

Daily Supplements
5,000mg Creatine (gummies)
2 scoops CBUM Thavage Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
01/17/2026

7:20am

30 minutes rowing 6350 meters (avg HR 161, max HR 182)
24 minutes resistance training (avg HR 142, max HR 169)

BB wrist curls:
12 reps at 65lbs
10 reps at 65lbs
9 reps at 65lbs
8 reps at 65lbs
9 reps at 65lbs

Smith machine shrugs:
12 reps at 150lbs
11 reps at 200lbs
10 reps at 220lbs (with straps)
9 reps at 250lbs (with straps)
5 reps at 250lbs (with straps)

Daily Supplements
5,000mg Creatine (gummies)
2 scoops CBUM Thavage Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
01/19/2026

4:30pm

4.07, 0.5 miles (avg HR 162, max HR 168)
56 minutes resistance training (avg HR 137, max HR 180)

Wide grip BB incline press;
12 reps at 95lbs
10 reps at 105lbs
10 reps at 115lbs
8 reps at 125lbs
6 reps at 135lbs

Sorinex roller hamstring curl
12 reps
10 reps at 25lbs
10 reps at 25lbs
10 reps at 25lbs

Seal crawl walk:
3 sets of 25 yards

Cybex machine leg extension;
10 reps at 130lbs
10 reps at 145lbs
8 reps at 160lbs
6 reps at 175lbs
5 reps at 175lbs

Cybex bicep curl machine:
10 reps at 90lbs
9 reps at 100lbs
8 reps at 110lbs
6 reps at 120lbs
5 reps at 120lbs

Glute ham developer sit ups:
10 reps at 45lbs
10 reps at 45lbs
10 reps at 45lbs

Daily Supplements
5,000mg Creatine (gummies)
2 scoops CBUM Thavage Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
01/20/2026

1:00pm

10 minutes rowing 2275 meters (avg HR 150, max HR 171)
54 minutes resistance training (avg HR 139, max HR 169)

Smith machine shoulder press:
8 reps at 110lbs
8 reps at 120lbs
7 reps at 130lbs
5 reps at 140lbs
4 reps at 150lbs

Standing Sorinex roller ab roll out:
5 sets of 10 reps

Plate loaded calf machine
5 sets of 10 reps at 105lbs w/15 second hold at top of last rep

Sorinex roller reverse lunge:
8 reps
10 reps
10 reps
10 reps
10 reps

Sissy squats:
7 reps
8 reps
8 reps
10 reps

Chin Up
4 reps
4 reps
4 reps
3 reps

Daily Supplements
5,000mg Creatine (gummies)
2 scoops CBUM Thavage Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
01/21/2026

5:45pm

4.07, 0.5 miles (avg HR 167, max HR 172)
51 minutes resistance training (avg HR 151, max HR 181)

Smith machine shrugs:
10 reps at 200lbs
10 reps at 220lbs (with straps)
10 reps at 240lbs (with straps)
10 reps at 250lbs (with straps)
10 reps at 250lbs (with straps)

Sorinex roller pikes:
5 sets of 10 reps

db lateral raise (weight listed is for each db):
3 sets of 10 reps at 20lbs

db forward raise (weight listed is for each db):
3 sets of 10 reps at 20lbs

Sorinex roller body saws:
10 reps
10 reps
12 reps

BB (EZ Curl bar) bicep curl:
6 reps at 80lbs
7 reps at 80lbs
7 reps at 80lbs
7 reps at 80lbs

Wide grip raised feet push up (20"):
8 reps
10 reps
10 reps
10 reps

Daily Supplements
5,000mg Creatine (gummies)
2 scoops CBUM Thavage Pre-Workout Powder
(30g protein) whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
01/22/2026

12:00pm

10 minutes rowing 2280 meters (avg HR 153, max HR 174)
57 minutes resistance training (avg HR 147, max HR 177)

Dips:
6 half reps
4 reps
5 reps
6 reps
6 reps

Sissy squats:
6 reps (bodyweight)
6 reps (bodyweight + 20lbs)
6 reps (bodyweight + 20lbs)
7 reps (bodyweight + 20lbs)
10 reps (bodyweight)

Sorinex roller side lunge:
8 reps
6 reps
9 reps
8 reps
7 reps

High to low cable face pull row:
14 reps at 100lbs
14 reps at 120lbs
12 reps at 140lbs
11 reps at 150lbs
10 reps at 150lbs

Low to high cable lateral twist cross body row:
10 reps at 40lbs
10 reps at 50lbs
10 reps at 60lbs

Cable tricep press down:
10 reps at 130lbs
8 reps at 140lbs
6 reps at 150lbs

Band pull apart (purple band):
10 reps
14 reps
18 reps
20 reps

Frog jumps:
7 jumps, 10 yards
9 jumps, 20 yards
10 jumps, 25 yards
12 jumps, 25 yards

Daily Supplements
5,000mg Creatine (gummies)
2 scoops CBUM Thavage Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
01/24/2026

7:30am

30 minutes rowing 6420 meters (avg HR 160, max HR 184)
18 minutes resistance training (avg HR 151, max HR 172)

Cable bicep curl;
8 reps at 100lbs
7 reps at 110lbs
6 reps at 110lbs
6 reps at 110lbs

Cable vertical row;
8 reps at 100lbs
7 reps at 110lbs
6 reps at 110lbs
6 reps at 110lbs

Glute ham developer sit ups:
4 sets of 10 reps at 45lbs

Daily Supplements
5,000mg Creatine (gummies)
2 scoops CBUM Thavage Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
01/26/2026

2:20pm

9:05, 1.0 miles (avg HR 158, max HR 169)
63 minutes resistance training (avg HR 142, max HR 181)

Sissy squats:
12 reps (bodyweight)
7 reps (bodyweight + 25lbs)
6 reps (bodyweight + 20lbs)
6 reps (bodyweight + 20lbs)

Seal crawl walk:
4 sets of 25 yards

Smith machine incline press (bench at 3rd notch up from flat);
6 reps at 160lbs
6 reps at 170lbs
5 reps at 170lbs
7 reps at 160lbs

Extended leg bent over row:
6 reps at 53lbs
8 reps at 53lbs
7 reps at 53lbs
6 reps at 53lbs

BB (EZ Curl bar) bicep curl:
6 reps at 80lbs
8 reps at 80lbs
8 reps at 80lbs
8 reps at 80lbs
8 reps at 80lbs

Smith machine behind back, slightly leaning forward shrugs:
12 reps at 70lbs
14 reps at 120lbs
12 reps at 160lbs
10 reps at 180lbs
10 reps at 180lbs

Daily Supplements
5,000mg Creatine (gummies)
2 scoops CBUM Thavage Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
01/27/2026

12:45pm

10 minutes rowing 2280 meters (avg HR 161, max HR 172)
53 minutes resistance training (avg HR 136, max HR 166)

Smith machine shoulder press:
11 reps at 110lbs
9 reps at 120lbs
7 reps at 130lbs
1 reps at 140lbs

Sorinex roller pikes:
10 reps
9 reps
10 reps

Plank position step overs:
10 reps stepping over an upright 50lb dumbbell
10 reps stepping over an upright 50lb dumbbell plus a purple foam block
5 reps stepping over an upright 50lb dumbbell plus 2 purple foam blocks

Half kneeling wide grip row to chin (pulley at top of head height):
12 reps at 120lbs
12 reps at 120lbs
12 reps at 130lbs
10 reps at 140lbs
12 reps at 130lbs
12 reps at 130lbs

Cable supinated grip tricep extension:
12 reps at 90lbs
10 reps at 100lbs
10 reps at 110lbs
8 reps at 120lbs
12 reps at 110lbs
10 reps at 110lbs

Daily Supplements
5,000mg Creatine (gummies)
2 scoops CBUM Thavage Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
01/28/2026

2:50pm

4:20, .5 miles (avg HR 158, max HR 169)
53 minutes resistance training (avg HR 142, max HR 173)

BB (EZ Curl bar) bicep curl:
8 reps at 80lbs
8 reps at 80lbs
8 reps at 80lbs
7 reps at 80lbs
db lateral raise (weight listed is for each db):
10 reps at 20lbs
10 reps at 22.5lbs
9 reps at 22.5lbs

db forward raise (weight listed is for each db):
10 reps at 20lbs
8 reps at 22.5lbs
7 reps at 22.5lbs

Sissy squats:
7 reps (bodyweight + 20lbs)
8 reps (bodyweight + 20lbs)
9 reps (bodyweight + 20lbs)
8 reps (bodyweight + 20lbs)

Smith machine vertical row;
10 reps at 70lbs
9 reps at 80lbs
8 reps at 90lbs
8 reps at 80lbs

Cable seated V-Grip row;
9 reps at 150lbs
7 reps at 170lbs
6 reps at 190lbs
8 reps at 160lbs

Backward walking on treadmill:
8 minutes at 10% incline (1.4-1.8mph)

Daily Supplements
5,000mg Creatine (gummies)
2 scoops CBUM Thavage Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
01/29/2026

1:10pm

10 minutes rowing 2330 meters (avg HR 170, max HR 194)
61 minutes resistance training (avg HR 142, max HR 179)

Smith machine wide grip high incline bench press
(bench at 3rd notch up from flat, outstretched pinkies touching the ends of the bar):
10 reps at 110lbs
9 reps at 130lbs
9 reps at 140lbs
8 reps at 150lbs
4 reps at 160lbs

Standing Sorinex roller ab roll out:
5 sets of 10 reps

Chin Up
4 reps
4 reps
4 reps
3 reps

L-Sit on 29" parallel bars:
I have never even attempted these before! My heels were barely off the floor, but I did them!
35 seconds
20 seconds
35 seconds
attachment (3).webp

Daily Supplements
5,000mg Creatine (gummies)
2 scoops CBUM Thavage Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Friday weigh in: 178.8lbs.

01/30/2026

1:15pm

4:20, 0.5 miles (avg HR 162, max HR 172)
47 minutes resistance training (avg HR 137, max HR 175)

Rear delt face pull row;
10 reps at 70lbs
12 reps at 80lbs
10 reps at 90lbs
10 reps at 100lbs
9 reps at 100lbs

Cable external shoulder rotation:
10 reps at 20lbs
10 reps at 20lbs
10 reps at 20lbs
10 reps at 20lbs

Cable internal shoulder rotation:
10 reps at 20lbs
10 reps at 30lbs
10 reps at 40lbs
8 reps at 50lbs

Leg adduction machine:
10 reps at 105lbs
10 reps at 110lbs
10 reps at 115lbs
10 reps at 115lbs

Leg abduction machine:
10 reps at 90lbs
8 reps at 95lbs
10 reps at 90lbs
9 reps at 90lbs

Precor seated calf machine;
16 reps at 340lbs
18 reps at 340lbs
14 reps at 340lbs
14 reps at 340lbs

Glute ham developer sit ups:
4 sets of 10 reps at 45lbs

Daily Supplements
5,000mg Creatine (gummies)
2 scoops CBUM Thavage Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
01/31/2026

7:30am

54 minutes resistance training (avg HR 141, max HR 172)

Half Turkish get up:
7 reps at 7.5lbs
6 reps at 7.5lbs
6 reps at 10lbs

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

L-Sit on 29" parallel bars:
20 seconds
35 seconds
40 seconds
40 seconds

Renegade Row (weight listed is for each db):
14 reps at 40lbs
14 reps at 30lbs
14 reps at 30lbs

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 25lbs (20 reps per arm)

Sideways wall balls:
10 reps @ 8lbs
10 reps @ 8lbs
10 reps @ 8lbs

Battle Ropes (big loops, squatting, arms in sync):
3 sets of 25 seconds

Wide grip BB incline press;
7 reps at 115lbs
10 reps at 115lbs
8 reps at 125lbs
8 reps at 125lbs

Sissy squats:
10 reps at BW
9 reps at BW
9 reps at BW
9 reps at BW

Daily Supplements
5,000mg Creatine (gummies)
2 scoops CBUM Thavage Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
I have been taking videos of my exercises to check my form. It occurred to me to post them on YouTube.

Here's the link: Prodigalson's Workout Videos (and other stuff)

02/02/2026

11:25am

4:10, 0.5 miles (avg HR 156, max HR 169)
68 minutes resistance training (avg HR 141, max HR 181)

Wide grip BB incline press;
6reps at 115lbs
9 reps at 115lbs
8 reps at 135lbs
8 reps at 135lbs

BB squat;
9 reps at 135lbs
12 reps at 135lbs
8 reps at 155lbs
7 reps at 155lbs

Chin ups:
6 reps
6 reps
6 reps
4 reps

Extended leg bent over row:
8 reps at 53lbs
7 reps at 53lbs
6 reps at 53lbs
6 reps at 53lbs

KB isometric shoulder hold (upper arm parallel to floor, forearm vertical, weight is per kb):
60 seconds at 13lbs
45 seconds at 18lbs
40 seconds at 18lbs

db snatch:
10 reps at 30lbs
9 reps at 35lbs
9 reps at 40lbs

Daily Supplements
5,000mg Creatine (gummies)
2 scoops CBUM Thavage Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
02/04/2026

12:55pm

4:12, 0.5 miles (avg HR 157, max HR 170)
38 minutes resistance training (avg HR 144, max HR 175)

Sorinex roller body saws:
10 reps
10 reps
10 reps

Toe to bar:
6 reps
6 reps
6 reps

Dips:
6 reps
6 reps
6 reps

L-Sit on 29" parallel bars:
30 seconds
35 seconds
30 seconds

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

Daily Supplements
5,000mg Creatine (gummies)
2 scoops CBUM Thavage Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
02/05/2026

1:40pm

10 minutes rowing 2325 meters (avg HR 168, max HR 174)
51 minutes resistance training (avg HR 147, max HR 175)

Trap bar deadlift (low grip position:
10 reps at 150lbs
8 reps at 170lbs
8 reps at 170lbs
8 reps at 190lbs
6 reps at 200lbs

BB (EZ Curl bar) bicep curl:
6 reps at 80lbs
8 reps at 80lbs
8 reps at 80lbs
8 reps at 80lbs
8 reps at 80lbs

TRX band push up:
6 reps
5 reps
6 reps

Glute ham developer sit ups:
13 reps at 45lbs
13 reps at 45lbs
13 reps at 45lbs

Daily Supplements
5,000mg Creatine (gummies)
2 scoops CBUM Thavage Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
02/06/2026

11:15am

4:00, 0.5 miles (avg HR 163, max HR 179)
55 minutes resistance training (avg HR 136, max HR 172)

db pullover:
12 reps at 35lbs
10 reps at 40lbs
10 reps at 45lbs
10 reps at 40lbs

Sorinex roller side lunge:
4 sets of 8 reps

Smith machine shoulder press:
(these were done sitting on a flat bench rather than against an upright bench. Seems to have made them a bit more difficult based upon the reduced weight)
6 reps at 70lbs
10 reps at 80lbs
8 reps at 90lbs
4 reps at 100lbs

V-up with medicine ball in hands and at feet;
12 reps at 14lbs in hands and 10lbs at feet
12 reps at 14lbs in hands and 10lbs at feet
12 reps at 14lbs in hands and 10lbs at feet
12 reps at 14lbs in hands and 10lbs at feet

Daily Supplements
5,000mg Creatine (gummies)
2 scoops Mr. Hyde Signature Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
02/07/2026

7:10am

50 minutes resistance training (avg HR 114, max HR 166)

Band pull apart (blue band):
10 reps
12 reps
14 reps
20 reps

Plate loaded calf machine
3 sets of 10 reps at 105lbs w/15 second hold at top of last rep

World's greatest stretch;
8 reps

Lying leg circles:
8 reps in each direction

1 leg Romanian deadlift (listed sets are per leg):
8 reps at 35lbs
8 reps at 30lbs
8 reps at 26lbs

Wide grip raised feet push up (20"):
16 reps
12 reps
12 reps
12 reps

L-Sit on 29" parallel bars:
35 seconds
40 seconds
35 seconds

KB isometric shoulder hold (upper arm parallel to floor, forearm vertical, weight is per kb):
40 seconds at 18lbs
40 seconds at 18lbs
40 seconds at 18lbs

Daily Supplements
5,000mg Creatine (gummies)
2 scoops Mr. Hyde Signature Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
02/09/2026

12:15pm

3:58, 0.5 miles (avg HR 161, max HR 171)
51 minutes resistance training (avg HR 141, max HR 172)

db incline fly (weight listed is for each db)
10 reps at 17.5lbs
10 reps at 17.5lbs
12 reps at 17.5lbs
10 reps at 20lbs
10 reps at 20lbs

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

Sissy squats:
12 reps (bodyweight)
7 reps (bodyweight + 15lbs)
6 reps (bodyweight + 10lbs)
6 reps (bodyweight + 10lbs)
5 reps (bodyweight + 10lbs), 7 reps (bodyweight)

Smith machine vertical row;
10 reps at 70lbs
12 reps at 70lbs
8 reps at 80lbs
8 reps at 80lbs
8 reps at 85lbs

Hanging twisting knee-ups:
8 reps
10 reps
6 reps

Daily Supplements
5,000mg Creatine (gummies)
2 scoops Mr. Hyde Signature Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
02/10/2026

11:20am

10 minutes rowing 2350 meters (avg HR 162, max HR 181)
69 minutes resistance training (avg HR 147, max HR 183)

BB wide grip incline bench press:
10 reps at 115lbs
8 reps at 135lbs
7 reps at 145lbs
5 reps at 155lbs
3 reps at 160lbs

BB squat;
8 reps at 135lbs
7 reps at 155lbs
6 reps at 165lbs
6 reps at 175lbs
6 reps at 185lbs
10 reps at 235lbs (half reps)

Seated raised feet single arm BB javelin press
10 reps at 25lbs
10 reps at 25lbs
10 reps at 25lbs
8 reps at 30lbs

Sideways wall balls:
10 reps @ 10bs
12 reps @ 10bs
12 reps @ 10bs

Battle Ropes (big loops, squatting, arms in sync):
One set of 35 seconds

Daily Supplements
5,000mg Creatine (gummies)
2 scoops Mr. Hyde Signature Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
02/11/2026

11:45am

4:08, 0.5 miles (avg HR 163, max HR 172)
54 minutes resistance training (avg HR 140, max HR 175)

Rear delt face pull row;
12 reps at 80lbs
12 reps at 100lbs
10 reps at 110lbs
10 reps at 100lbs
10 reps at 100lbs

Rope grip cable tricep press down;
12 reps at 100lbs
10 reps at 110lbs
10 reps at 100lbs
10 reps at 100lbs
10 reps at 100lbs

Chin Up
4 reps
5 reps
4 reps
5 reps
3 reps

Windshield wipers (leg raise (down/up) between each rep);
6 reps each side
6 reps each side
6 reps each side
5 reps each side
6 reps each side

Squat to jump:
3 sets of 12 reps @ 36lbs

Daily Supplements
5,000mg Creatine (gummies)
2 scoops Mr. Hyde Signature Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
02/12/2026

1:10pm

10 minutes rowing 2320 meters (avg HR 165, max HR 178)
63 minutes resistance training (avg HR 148, max HR 182)

Smith machine wide grip high incline bench press (bench at 3rd notch up from flat):
12 reps at 110lbs
8 reps at 160lbs
6 reps at 170lbs
3 reps at 180lbs
6 reps at 160lbs

Fingertip raised feet push up (20"):
6 reps

Sorinex roller seal crawl walk:
4 sets of 25 yards

db forward/lateral raise (weight listed is for each db):
3 sets of 10 reps at 15lbs

Kneeling Paloff press (purple & red resistance bands:
3 sets of 12 reps (both sides)

Cable seated V-Grip row;
10 reps at 160lbs
8 reps at 170lbs
7 reps at 180lbs
6 reps at 190lbs

Daily Supplements
5,000mg Creatine (gummies)
2 scoops Mr. Hyde Signature Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
02/13/2026

12:00pm

3:50, 0.5 miles (avg HR 161, max HR 175)
81 minutes resistance training (avg HR 145, max HR 182)

Long jumps:
25 yards
40 yards
40 yards
30 yards

Toe to bar:
6 reps
10 reps
8 reps
8 reps
6 reps

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

Side Plank (on elbow, feet resting on bench):
12 seconds
40 seconds
50 seconds
60 seconds

Backward walking on treadmill:
10 minutes at 15% incline (1.5mph)

Daily Supplements
5,000mg Creatine (gummies)
2 scoops Mr. Hyde Signature Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
02/16/2026

1:30pm

3:52, 0.5 miles (avg HR 160, max HR 171)
53 minutes resistance training (avg HR 144, max HR 179)

Plank position roll out flys:
5 reps
6 reps (on knees)
3 reps

Toes past bar:
8 reps
4 reps
3 reps

L-Sit chin up:
4 reps
5 reps
5 reps

Chest to floor standing ab roll out:
9 reps
2 reps
6 reps (regular: not chest to floor)

Smith machine close grip incline press (bench at 3rd notch up from flat);
8 reps at 110lbs
6 reps at 120lbs
7 reps at 120lbs
6 reps at 120lbs
6 reps at 120lbs

db snatch:
10 reps at 35lbs
8 reps at 35lbs
10 reps at 35lbs
8 reps at 35lbs
8 reps at 35lbs

Daily Supplements
5,000mg Creatine (gummies)
2 scoops Mr. Hyde Signature Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
02/17/2026

11:45am

10 minutes rowing 2300 meters (avg HR 165, max HR 176)
73 minutes resistance training (avg HR 139, max HR 175)

Sissy squats:
14 reps (bodyweight)
12 reps (bodyweight + 10lbs)
10 reps (bodyweight + 15lbs)
10 reps (bodyweight + 20lbs)
9 reps (bodyweight + 20lbs)

Hanging twisting knee-ups:
5 reps (twisting, each side)
10 reps
8 reps

Forward frog pose (this is my first attempt):
1 second
2 seconds
2 seconds

L-Sit on 29" parallel bars (5th instance):
35 seconds
40 seconds
45 seconds
40 seconds

BB (EZ Curl bar) bicep curl:
9 reps at 80lbs
9 reps at 80lbs
8 reps at 80lbs
8 reps at 80lbs

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

BB wrist curls:
12 reps at 65lbs
12 reps at 65lbs
11 reps at 65lbs
9 reps at 65lbs

Daily Supplements
5,000mg Creatine (gummies)
2 scoops Mr. Hyde Signature Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
02/18/2026

11:30am

3:58, 0.5 miles (avg HR 164, max HR 174)
63 minutes resistance training (avg HR 140, max HR 177)

Smith machine split squat:
8 reps @ 70lbs
8 reps @ 80lbs
8 reps @ 90lbs
8 reps @ 100lbs
6 reps @ 110lbs

Sorinex roller pikes:
4 sets of 10 reps

Elbow side plank with feet on bench:
30 seconds
30 seconds
35 seconds
20 seconds (raised upper leg)

Landmine Lateral Twist swingovers (weight does not include BB);
20 reps at 25lbs
16 reps at 30lbs
12 reps at 30lbs
14 reps at 25lbs (slow)

Dips:
5 reps
6 reps
7 reps
8 reps

Hanging L-Sit to front lever:
1 attempt (Link to attempt video)

Daily Supplements
5,000mg Creatine (gummies)
2 scoops Mr. Hyde Signature Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
02/19/2026

11:45am

10 minutes rowing 2310 meters (avg HR 154, max HR 177)
48 minutes resistance training (avg HR 146, max HR 181)

Smith machine close grip incline press (bench at 3rd notch up from flat);
9 reps at 110lbs
8 reps at 120lbs
5 reps at 130lbs
7 reps at 120lbs
6 reps at 120lbs

L-Sit on 29" parallel bars (6th instance):
30 seconds
30 seconds
30 seconds
25 seconds

Seal crawl walk:
4 sets of 25 yards

Monster walk:
4 sets of 5 yards (forward and back)

Daily Supplements
5,000mg Creatine (gummies)
2 scoops Mr. Hyde Signature Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
02/18/2026

10:00am

3:48, 0.5 miles (avg HR 165, max HR 175)
66 minutes resistance training (avg HR 139, max HR 173)

Smith machine shoulder press (flat bench):
10 reps at 70lbs
9 reps at 80lbs
7 reps at 90lbs
6 reps at 100lbs
4 reps at 110lbs

Trap bar deadlift (low grip position:
8 reps at 200lbs
7 reps at 220lbs
6 reps at 220lbs
3 reps at 220lbs
8 reps at 200lbs

Toes past bar:
6 reps
4 reps
3 reps

Forward frog pose (2nd attempt):
2 second
2 seconds
3 seconds

Cable seated V-Grip row;
8 reps at 170lbs
6 reps at 180lbs
6 reps at 190lbs
5 reps at 195lbs

Cybex bicep curl machine;
12 reps at 90lbs
10 reps at 100lbs
6 reps at 110lbs
7 reps at 105lbs
7 reps at 100lbs

Glute ham developer sit ups with medicine ball throw:
12 reps at 10lbs
14 reps at 10bs
12 reps at 10lbs

Daily Supplements
5,000mg Creatine (gummies)
2 scoops Mr. Hyde Signature Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
02/23/2026

1:00pm

3:54, 0.5 miles (avg HR 155, max HR 172)
59 minutes resistance training (avg HR 136, max HR 172)

Smith machine incline press (bench at 3rd notch up from flat);
6 reps at 160lbs
6 reps at 170lbs
6 reps at 175lbs
5 reps at 175lbs
4 reps at 175lbs

Landmine single arm row (weight does not include BB);
10 reps at 35lbs
10 reps at 40lbs
10 reps at 45lbs
8 reps at 50lbs

Smith machine vertical row;
10 reps at 70lbs
9 reps at 80lbs
8 reps at 90lbs
6 reps at 90lbs

db reverse fly (weight listed is for each db)
12 reps at 12.5lbs
12 reps at 15lbs
12 reps at 17.5lbs
12 reps at 20lbs

Farmer's Carry:
0.25 miles at 52lbs

Daily Supplements
5,000mg Creatine (gummies)
2 scoops Mr. Hyde Signature Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
02/24/2026

1:00pm

10 minutes rowing 2370 meters (avg HR 154, max HR 170)
30 minutes resistance training (avg HR 145, max HR 182)

L-Sit chin up:
4 reps
5 reps
4 reps
4 reps

Rear delt face pull row;
10 reps at 110lbs
10 reps at 110lbs
9 reps at 110lbs
9 reps at 110lbs

Rope grip cable tricep press down;
10 reps at 110lbs
10 reps at 120lbs
8 reps at 130lbs
5 reps at 140lbs

Sissy squats:
10 reps (bodyweight + 15lbs)
9 reps (bodyweight + 20lbs)
8 reps (bodyweight + 25lbs)
9 reps (bodyweight + 25lbs)

Toes past bar:
5 reps
5 reps
4 reps
4 reps

Daily Supplements
5,000mg Creatine (gummies)
2 scoops Mr. Hyde Signature Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
02/25/2026

10:30am

3:54, 0.5 miles (avg HR 164, max HR 173)
66 minutes resistance training (avg HR 140, max HR 178)

Sorinex roller body saws:
10 reps
10 reps
10 reps
10 reps
12 reps

Smith machine good morning;
10 reps at 90lbs
10 reps at 90lbs
10 reps at 100lbs
10 reps at 110lbs
12 reps at 120lbs

Roller chest fly:
5 reps on knees
9 reps on knees
10 reps on knees
8 reps on knees
8 reps on knees

BB (EZ Curl bar) bicep curl:
8 reps at 80lbs
9 reps at 80lbs
7 reps at 90lbs
6 reps at 95lbs
7 reps at 80lbs

L-Sit on 29" parallel bars:
30 seconds
25 seconds
25 seconds
20 seconds

Daily Supplements
5,000mg Creatine (gummies)
2 scoops Mr. Hyde Signature Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
02/26/2026

10:00am

10 minutes rowing 2340 meters (avg HR 161, max HR 176)
61 minutes resistance training (avg HR 133, max HR 168)

Cossack squat (getting low):
12 reps
12 reps
12 reps
16 reps

db pullover:
10 reps at 35lbs
12 reps at 35lbs
12 reps at 35lbs
12 reps at 35lbs

Smith machine shrugs;
8 reps at 20lbs
12 reps at 200lbs
10 reps at 250lbs
10 reps at 250lbs
10 reps at 250lbs

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

Chin Up
5 reps
4 reps

Long jumps:
25 yards
20 yards

Daily Supplements
5,000mg Creatine (gummies)
2 scoops Mr. Hyde Signature Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
02/27/2026

10:30am

3:48, 0.5 miles (avg HR 163, max HR 172)
53 minutes resistance training (avg HR 143, max HR 180)

Smith machine incline press (bench at 2nd notch);
6 reps at 160lbs
7 reps at 160lbs
6 reps at 170lbs
5 reps at 175lbs
6 reps at 170lbs

Single leg bench sit:
6 reps
8 reps
8 reps
10 reps
8 reps

Copenhagen side plank:
6 reps
6 reps
6 reps

Db snatch:
10 reps at 35lbs
8 reps at 35lbs
8 reps at 35lbs

123 db Hammer grip bicep curls:
4 reps at 35lbs (20 reps per arm)
4 reps at 35lbs (20 reps per arm)
4 reps at 35lbs (20 reps per arm)

Daily Supplements
5,000mg Creatine (gummies)
2 scoops Mr. Hyde Signature Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
02/28/2026

7:20am

10 minutes rowing 2315 meters (avg HR 165, max HR 170)
57 minutes resistance training (avg HR 123, max HR 162)

Smith machine shoulder press, flat bench:
6 reps at 90lbs
7 reps at 90lbs
4 reps at 100lbs
6 reps at 90lbs
7 reps at 90lbs

One legged 12" jump:
4 sets of 6 reps (each leg)

Forward frog pose (3rd attempt):
5 seconds

L-Sit on 29" parallel bars:
30 seconds
25 seconds
25 seconds
25 seconds

Here's my L-Sit progression over the course of a month:
L-Sit progression.webp


Smith machine standing calf raise;
10 reps at 140lbs
8 reps at 190lbs
8 reps at 190lbs
7 reps at 190lbs
7 reps at 190lbs

Farmer's Carry:
0.25 miles at 52lbs

Daily Supplements
5,000mg Creatine (gummies)
2 scoops CBUM Thavage Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
Started my new job on Monday. The drive is over an hour and my gym doesn't open till 5am, so I leave at 4:45am, work out from 5am to about 5:50am, shower, head to work and get home at 5:30pm. So my workouts are shorter and I haven't had much time to post my workouts.

03/02/2026

4:45am

10 minutes rowing 2160 meters (avg HR 143, max HR 155)
24 minutes resistance training (avg HR 143, max HR 180)

BB incline press (bench at 2nd notch);
6 reps at 135lbs
8reps at 135lbs
8reps at 135lbs
8reps at 135lbs

Hollow body flutter kicks:
4 sets of 45 seconds

Daily Supplements
5,000mg Creatine (gummies)
2 scoops Mr. Hyde Signature Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
03/03/2026

5:15am

4:27, 0.5 miles (avg HR 159, max HR 165)
35 minutes resistance training (avg HR 144, max HR 173)

Sissy squats:
4 sets of 8 reps (bodyweight + 15lbs)

Low to high cable face pull rows:
10 reps at 70lbs
10 reps at 80lbs
10 reps at 90lbs
10 reps at 90lbs
10 reps at 90lbs

Seal crawl walk:
4 sets of 25 yards

Chin Up
5 reps (L-Sit)
4 reps
4 reps
4 reps

Cable tricep press down;
10 reps at 100lbs
10 reps at 120lbs
10 reps at 130lbs
8 reps at 140lbs

Cable bicep curl;
10 reps at 90lbs
9 reps at 100lbs
8 reps at 100lbs
8 reps at 100lbs

Daily Supplements
5,000mg Creatine (gummies)
2 scoops Mr. Hyde Signature Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
03/04/2026

5:00am

5 minutes rowing 1200 meters (avg HR 147, max HR 176)
39 minutes resistance training (avg HR 135, max HR 1687)

Smith machine incline press (bench at 3rd notch up from flat);
8 reps at 140lbs
7 reps at 160lbs
6 reps at 170lbs
5 reps at 170lbs
4 reps at 170lbs

Standing Sorinex roller ab roll out:
4 sets of 10 reps

L-Sit on 29" parallel bars:
4 sets of 25 seconds

KB isometric shoulder hold (upper arm parallel to floor, forearm vertical, weight is per kb):
50 seconds at 18lbs
40 seconds at 18lbs
35 seconds at 18lbs
30 seconds at 18lbs

Push up position plank with raised feet:
30 seconds with chest close to the floor
30 seconds with straight arms
30 seconds with chest close to the floor
40 seconds with straight arms

Daily Supplements
5,000mg Creatine (gummies)
2 scoops Mr. Hyde Signature Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
03/05/2026

5:20am

4:09, 0.5 miles (avg HR 163, max HR 171)
33 minutes resistance training (avg HR 143, max HR 172)

Smith machine shoulder press (flat bench):
10 reps at 70lbs
8 reps at 90lbs
6 reps at 100lbs
4 reps at 105lbs

Single leg bench sit:
4 sets of 8 reps (per leg)

Lying leg circles:
9 reps in each direction
8 reps in each direction
7 reps in each direction

Laying on balance ball W/Y/I's;
10 reps at 5lbs
10 reps at 5lbs
12 reps at 5lbs

Daily Supplements
5,000mg Creatine (gummies)
2 scoops Mr. Hyde Signature Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
03/06/2026

5:15am

5 minutes rowing 1100 meters (avg HR 160, max HR 165)
38 minutes resistance training (avg HR 142, max HR 171)


Incline db fly:
10 reps at 20lbs
10 reps at 20lbs
10 reps at 22.5lbs
10 reps at 25lbs

Extended leg bent over row:
8 reps at 50lbs
8 reps at 50lbs
10 reps at 50lbs
12 reps at 50lbs

Toe past bar:
5 reps
6 reps
6 reps
6 reps

Sissy squats:
10 reps (bodyweight + 20lbs)
8 reps (bodyweight + 25lbs)
8 reps (bodyweight + 25lbs)
8 reps (bodyweight + 25lbs)

Chin up:
4 reps
4 reps
4 reps

Dips:
4 reps
6 reps
6 reps

Daily Supplements
5,000mg Creatine (gummies)
2 scoops Mr. Hyde Signature Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
03/09/2026

5:10am

4:13, 0.5 miles (avg HR 160, max HR 165)
46 minutes resistance training (avg HR 134, max HR 171)

Forward frog pose (4th attempt):
6 seconds
5 seconds
3 seconds (fell on my face again here, but I take my glasses off for these now, lol)
6 seconds

Rear delt face pull row;
12 reps at 80lbs
12 reps at 90lbs
10 reps at 100lbs
10 reps at 110lbs

BB decline bench press:
10 reps at 135lbs
8 reps at 155lbs
5 reps at 165lbs
6 reps at 175lbs

BB preacher's curl:
5 reps at 70lbs
8 reps at 70lbs
6 reps at 75lbs
7 reps at 75lbs

Cable seated V-Grip row;
9 reps at 170lbs
8 reps at 180lbs
7 reps at 190lbs
6 reps at 190lbs

Glute ham developer sit ups:
10 reps at 45lbs
10 reps at 45lbs
10 reps at 45lbs
10 reps at 45lbs

5:50pm

5.8 mile (31 minutes) bicycle ride (avg HR 148, max HR 170)

Daily Supplements
5,000mg Creatine (gummies)
2 scoops Mr. Hyde Signature Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
03/10/2026

5:15am

5 minutes rowing 1140 meters (avg HR 159, max HR 165)
36 minutes resistance training (avg HR 136, max HR 169)

Smith machine incline press (bench at 2nd notch up from flat);
8 reps at 160lbs
6 reps at 170lbs
4 reps at 180lbs
4 reps at 180lbs

Trap bar deadlift (low grip position:
7 reps at 200lbs
6 reps at 220lbs
6 reps at 220lbs
4 reps at 220lbs

L-Sit on 29" parallel bars:
30 seconds
30 seconds
30 seconds
25 seconds

db reverse fly (weight listed is for each db)
10 reps at 15lbs
12 reps at 15lbs
12 reps at 15lbs
12 reps at 15lbs

Daily Supplements
5,000mg Creatine (gummies)
2 scoops Mr. Hyde Signature Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
03/11/2026

5:12am

4:04, 0.5 miles (avg HR 159, max HR 168)
35 minutes resistance training (avg HR 144, max HR 171)

High to low cable face pull row:
12 reps at 90lbs
12 reps at 120lbs
12 reps at 130lbs
10 reps at 140lbs

Rope grip cable tricep press down;
12 reps at 120lbs
12 reps at 130lbs
7 reps at 140lbs
10 reps at 130lbs

Sorinex roller body saws:
4 sets of 10 reps

Arnold press (weight listed is for each db):
10 reps at 22.5lbs
10 reps at 25lbs
10 reps at 30lbs
10 reps at 30lbs

Sorinex roller side lunge:
8 reps
7 reps
7 reps

Russian Twists:
12 reps at 13lbs
16 reps at 13lbs
24 reps at 13lbs

Daily Supplements
5,000mg Creatine (gummies)
2 scoops Mr. Hyde Signature Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
03/12/2026

5:15am

5 minutes rowing 1190 meters (avg HR 161, max HR 170)
36 minutes resistance training (avg HR 140, max HR 167)

db incline press (bench at 3rd notch up from flat, weight listed is for each db);
12 reps at 45lbs
12 reps at 50lbs
12 reps at 50lbs
12 reps at 50lbs
11 reps at 50lbs

Hanging L-Sit to knee up:
5 sets of 4 reps

Sissy squats:
10 reps (bodyweight + 30lbs)
10 reps (bodyweight + 35lbs)
10 reps (bodyweight + 35lbs)

Cable external shoulder rotation:
10 reps at 40lbs
12 reps at 30lbs
14 reps at 30lbs

Cable internal shoulder rotation:
10 reps at 40lbs
12 reps at 50lbs
14 reps at 60lbs

Daily Supplements
5,000mg Creatine (gummies)
2 scoops Mr. Hyde Signature Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

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