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Prodigalson's Cutting log

03/13/2026

5:10am

4:06, 0.5 miles (avg HR 164, max HR 169)
37 minutes resistance training (avg HR 133, max HR 162)

BB shoulder press:
6 reps at 75lbs
10 reps at 75lbs
10 reps at 80lbs
8 reps at 85lbs
6 reps at 90lbs

Sorinex roller hamstring glute bridge;
6 reps (single leg, both sides)
6 reps (single leg, both sides)
10 reps (both legs)
12 reps (both legs)

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)

db pullover:
8 reps at 40lbs
9 reps at 40lbs
10 reps at 40lbs

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
GNC Mega Men's Sport multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
03/14/2026

7:30am

10 minutes rowing 2240 meters (avg HR 157, max HR 169)
54 minutes resistance training (avg HR 142, max HR 175)

BB incline press;
6 reps at 155lbs
7 reps at 160lbs
6 reps at 170lbs
4 reps at 170lbs
4 reps at 170lbs

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

Cable vertical row;
12 reps at 100lbs
11 reps at 110lbs
10 reps at 120lbs
9 reps at 120lbs

Seal crawl walk:
2 sets of 25 yards

BB wrist curls:
10 reps at 65lbs
10 reps at 75lbs
8 reps at 75lbs
8 reps at 75lbs

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

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
GNC Mega Men's Sport multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
03/16/2026

5:05am

4:16, 0.5 miles (avg HR 170, max HR 174)
35 minutes resistance training (avg HR 141, max HR 175)

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

Sorinex roller reverse lunge:
4 sets of 6 reps per leg

Rope grip cable tricep press down;
10 reps at 120lbs
8 reps at 120lbs
6 reps at 120lbs
7 reps at 120lbs

Toes past bar:
8 reps
6 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
GNC Mega Men's Sport multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
03/17/2026

7:30am

5 minutes rowing 1120 meters (avg HR 160, max HR 165)
33 minutes resistance training (avg HR 133, max HR 170)

Extended leg bent over row:
8 reps at 45lbs
10 reps at 45lbs
11 reps at 45lbs
12 reps at 45lbs

Cossack squat (getting low):
4 sets of 12 reps

Smith machine shrug w/lifting straps;
10 reps at 230lbs
10 reps at 230lbs
10 reps at 230lbs
10 reps at 230lbs
6 reps at 230lbs (no straps)

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

L-Sit.webp


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
GNC Mega Men's Sport multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
03/18/2026

5:05am

4:14, 0.5 miles (avg HR 157, max HR 168)
35 minutes resistance training (avg HR 141, max HR 172)

BB shoulder press;
4 reps at 95lbs
5 reps at 95lbs
7 reps at 95lbs
6 reps at 95lbs

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

Hanging L-Sit chin up:
7 reps
6 reps
5 reps
5 reps

KB isometric shoulder hold (upper arm parallel to floor, forearm vertical, weight is per kb):
50 seconds at 18lbs
50 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
GNC Mega Men's Sport multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
03/19/2026

5:05am

5 minutes stair stepper, (avg HR 149, max HR 154)
37 minutes resistance training (avg HR 140, max HR 170)

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

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

db incline press (bench at 3rd notch up from flat, weight listed is for each db);
8 reps at 60lbs
3 reps at 70lbs
7 reps at 60lbs
8 reps at 60lbs

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 Mr. Hyde Signature Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
GNC Mega Men's Sport multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
03/20/2026

5:10am

4:13, 0.5 miles (avg HR 158, max HR 166)
38 minutes resistance training (avg HR 130, max HR 168)
Single leg bench sit:
4 sets of 6 reps

Copenhagen side plank:
6 reps
6 reps
8 reps
7 reps

Smith machine good morning;
10 reps at 70lbs
10 reps at 90lbs
10 reps at 110lbs
10 reps at 125lbs

Dips:
7 reps
8 reps
9 reps
8 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
GNC Mega Men's Sport multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
03/23/2026

5:10am

4:15, 0.5 miles (avg HR 160, max HR 163)
35 minutes resistance training (avg HR 130, max HR 160)

db incline press (bench at 3rd notch up from flat, weight listed is for each db);
6 reps at 60lbs
7 reps at 65lbs
4 reps at 70lbs
6 reps at 65lbs
6 reps at 65lbs
3 reps at 65lbs

Kneeling single leg curl machine;
8 reps at 50lbs
8 reps at 40lbs
10 reps at 30lbs

BB (EZ Curl bar) bicep curl:
6 reps at 70lbs
6 reps at 70lbs
5 reps at 70lbs
4 reps at 70lbs w/11 seconds negative

Cable seated V-Grip row;
10 reps at 170lbs
78 reps at 190lbs
4 reps at 210lbs
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
GNC Mega Men's Sport multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
03/24/2026

5:15am

5 minutes rowing 1120 meters (avg HR 157, max HR 168)
37 minutes resistance training (avg HR 127, max HR 168)

BB shoulder press;
5 reps at 95lbs
5 reps at 95lbs
6 reps at 95lbs
6 reps at 95lbs

Forward frog pose (5th attempt):
7 seconds
5 seconds
16 seconds

Toes past bar:
6 reps
5 reps
6 reps
7 reps
6 reps

Wide grip BB incline press;
10 reps at 95lbs
10 reps at 115lbs
8 reps at 125lbs
7 reps at 135lbs
5 reps at 145lbs

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
GNC Mega Men's Sport multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
03/25/2026

5:10am

4:05, 0.5 miles (avg HR 160, max HR 165)
39 minutes resistance training (avg HR 141, max HR 175)

Chin-up:
7 reps (hanging L-Sit)
6 reps (hanging L-Sit)
6 reps
4 reps
4 reps

Sissy squats:
8 reps (bodyweight + 40lbs)
10 reps (bodyweight + 40lbs)
8 reps (bodyweight + 40lbs)
7 reps (bodyweight + 40lbs)
9 reps (bodyweight + 40lbs)

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

db lateral raise (weight listed is for each db):
10 reps at 12.5lbs (slow)
8 reps at 12.5lbs (slow)
8 reps at 12.5lbs (slow)

db forward raise (weight listed is for each db):
10 reps at 12.5lbs (slow)
8 reps at 12.5lbs (slow)
8 reps at 12.5lbs (slow)

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
GNC Mega Men's Sport multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
03/26/2026

5:05am

5 minutes rowing 1140 meters (avg HR 150, max HR 164)
37 minutes resistance training (avg HR 137, max HR 167)

Goblet Squat:
12 reps at 53lbs
14 reps at 53lbs
14 reps at 53lbs
14 reps at 53lbs

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

Horizontal pull up (Video of this exercise)
8 reps
9 reps
8 reps
8 reps
8 reps

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

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
GNC Mega Men's Sport multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
03/27/2026

5:05am

4:00, 0.5 miles (avg HR 160, max HR 167)
38 minutes resistance training (avg HR 138, max HR 166)

100 reps Smith machine flat bench press;
18 reps at 130lbs
14 reps at 130lbs
14 reps at 120lbs
13 reps at 120lbs
14 reps at 110lbs
14 reps at 110lbs
13 reps at 110lbs

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

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

Standing Sorinex roller ab roll out:
3 sets of 10 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
GNC Mega Men's Sport multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
03/28/2026

7:05am

10 minutes rowing 2260 meters (avg HR 170, max HR 175)
73 minutes resistance training (avg HR 134, max HR 167)

BB squat;
8 reps at 135lbs
10 reps at 155lbs
7 reps at 185lbs
5 reps at 205lbs
12 reps at 255lbs (half reps)

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

100 Reps BB (EZ Curl bar) bicep curl:
20 reps at 60lbs
20 reps at 60lbs
20 reps at 55lbs
20 reps at 55lbs
20 reps at 55lbs

Laying on balance ball W/Y/I's;
10 reps at 7.5lbs
10 reps at 5lbs
10 reps at 7.5lbs
10 reps at 7.5lbs

BB wrist curls:
12 reps at 70lbs
7 reps at 70lbs
6 reps at 70lbs
5 reps at 70lbs

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

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
GNC Mega Men's Sport multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
03/30/2026

5:10am

4:02, 0.5 miles (avg HR 164, max HR 167)
38 minutes resistance training (avg HR 134, max HR 175)

Trap bar deadlift (low grip position:
8 reps at 200lbs
8 reps at 220lbs
6 reps at 240lbs
6 reps at 220lbs

Forward frog pose (5th attempt):
18 seconds
10 seconds
15 seconds

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

L-Sit on 29" parallel bars:
25 seconds
30 seconds
25 seconds
25 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
GNC Mega Men's Sport multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
03/31/2026

5:40am

5 minutes rowing 1100 meters (avg HR 160, max HR 165)
45 minutes resistance training (avg HR 125, max HR 167)

Smith machine incline press (bench at 1st notch up from flat);
7 reps at 160lbs
6 reps at 170lbs
5 reps at 180lbs
4 reps at 190lbs
5 reps at 180lbs

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

Sissy squats:
8 reps at 45lbs
7 reps at 45lbs
7 reps at 45lbs
6 reps at 45lbs
6 reps at 45lbs

Dips:
6 reps
7 reps
5 reps
6 reps
6 reps

Half kneeling head still drill twisting torso single arm row:
10 reps at 70lbs
10 reps at 90lbs
10 reps at 110lbs

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
GNC Mega Men's Sport multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
04/01/2026

5:10am

4:05, 0.5 miles (avg HR 160, max HR 169)
49 minutes resistance training (avg HR 145, max HR 179)

BB shoulder press:
6 reps at 95lbs
4 reps at 95lbs
6 reps at 85lbs
6 reps at 85lbs
6 reps at 85lbs

Sorinex roller pikes:
5 sets of 10 reps

Seal crawl walk:
25 yards
17 yards

Smith machine split squat:
6 reps at 90lbs
7 reps at 110lbs
7 reps at 110lbs
8 reps at 100lbs
6 reps at 110lbs

Sideways wall balls:
12 reps at 12lbs
12 reps at 14lbs
12 reps at 14lbs
14 reps at 14lbs

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
GNC Mega Men's Sport multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
04/02/2026

5:10am

5 minutes rowing 1100 meters (avg HR 135, max HR 154)
50 minutes resistance training (avg HR 127, max HR 161)

Smith machine incline press (bench at 2nd notch up from flat);
6 reps at 160lbs
6 reps at 170lbs
4 reps at 180lbs
3 reps at 190lbs
7 reps at 160lbs

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

Smith machine calf raise;
10 reps at 160lbs
10 reps at 160lbs
10 reps at 160lbs
10 reps at 160lbs
12 reps at 160lbs

Single leg bench sit:
5 sets of 6 reps per leg

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
GNC Mega Men's Sport multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
04/06/2026

5:10am

4:29, 0.5 miles (avg HR 147, max HR 159)
49 minutes resistance training (avg HR 133, max HR 168)

BB incline press;
6 reps at 155lbs
5 reps at 165lbs
6 reps at 155lbs
7 reps at 155lbs
6 reps at 155lbs

Incline goblet squat (VIDEO)
10 reps at 53lbs
12 reps at 53lbs
12 reps at 53lbs
8 reps at 70lbs
8 reps at 70lbs

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

Cable tricep press down;
13 reps at 120lbs
12 reps at 130lbs
9 reps at 140lbs
9 reps at 150lbs

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
GNC Mega Men's Sport multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
04/07/2026

5:10am

5 minutes rowing 1140 meters (avg HR 140, max HR 160)
45 minutes resistance training (avg HR 127, max HR 163)

Smith machine shrug w/lifting straps;
12 reps at 200lbs
11 reps at 250lbs
10 reps at 300lbs
8 reps at 300lbs
10 reps at 270lbs

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

Horizontal pull up
8 reps
7 reps
6 reps
6 reps
6 reps

123 db Hammer grip bicep curls:
3 reps at 30lbs (12 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)

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
GNC Men's Health multivitamin
5,000mg vitamin C
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
04/08/2026

5:10am

4:03, 0.5 miles (avg HR 145, max HR 166)
48 minutes resistance training (avg HR 139, max HR 178)

BB shoulder press (VIDEO);
10 reps at 75lbs
11 reps at 75lbs
10 reps at 75lbs
12 reps at 75lbs
12 reps at 75lbs

Sorinex roller hamstring glute bridge (VIDEO);
11 reps
12 reps
12 reps
12 reps
12 reps

Standing Sorinex roller ab roll out (VIDEO):
14 reps
14 reps
12 reps
12 reps
14 reps

Half kneeling head still drill twisting torso single arm row (VIDEO):
10 reps at 110lbs
10 reps at 110lbs
8 reps at 120lbs
8 reps at 120lbs
12 reps at 110lbs

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
GNC Mega Men's Sport multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
04/09/2026

5:10am

5 minutes rowing 1180 meters (avg HR 148, max HR 168)
46 minutes resistance training (avg HR 140, max HR 177)

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

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

Sissy squats:
6 reps at 50lbs
7 reps at 50lbs
6 reps at 50lbs
6 reps at 50lbs
6 reps at 50lbs

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

Dips: VIDEO
6 reps
7 reps
10 reps
7 reps
7 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
GNC Men's Health multivitamin
5,000mg vitamin C
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
04/10/2026

5:10am

4:11, 0.5 miles (avg HR 158, max HR 172)
45 minutes resistance training (avg HR 138, max HR 172)

Smith machine calf raise;
8 reps at 210lbs
8 reps at 210lbs
10 reps at 210lbs
8 reps at 210lbs
10 reps at 210lbs

Forward frog pose: VIDEO
6 seconds
12 seconds
15 seconds
10 seconds

Toes past bar: VIDEO
6 reps
6 reps
6 reps
5 reps
6 reps

db lateral raise (weight listed is for each db):
8 reps at 12.5lbs (slow)
8 reps at 12.5lbs (slow)
8 reps at 12.5lbs (slow)
10 reps at 12.5lbs (slow)

db forward raise (weight listed is for each db):
8 reps at 12.5lbs (slow)
8 reps at 12.5lbs (slow)
8 reps at 12.5lbs (slow)
10 reps at 12.5lbs (slow)

Cable seated V-Grip row;
7 reps at 170lbs
7 reps at 180lbs
5 reps at 190lbs
6 reps at 200lbs

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
GNC Mega Men's Sport multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
04/11/2026

7:15am

53 minutes resistance training (avg HR 128, max HR 164)

db incline press (bench at 3rd notch up from flat, weight listed is for each db);
10 reps at 60lbs
7 reps at 65lbs
5 reps at 70lbs
5 reps at 70lbs

Extended leg bent over row:
6 reps at 60lbs
7 reps at 60lbs
8 reps at 60lbs
8 reps at 60lbs

Back against the wall BB bicep curl: VIDEO
5 reps at 65lbs
12 reps at 50lbs
12 reps at 50lbs
12 reps at 50lbs
12 reps at 50lbs

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

1 leg Romanian deadlift (listed sets are per leg):
8 reps at 35lbs
10 reps at 35lbs
10 reps at 35lbs
10 reps at 354lbs

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
GNC Mega Men's Sport multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
04/13/2026

5:05am

5 minutes stair stepper, 22 flights (avg HR 137, max HR 149)
39 minutes resistance training (avg HR 131, max HR 163)

Wide grip cable lat pull down;
12 reps at 90lbs
12 reps at 100lbs
10 reps at 110lbs
10 reps at 120lbs
8 reps at 120lbs

Cable tricep press down;
12 reps at 110lbs
12 reps at 110lbs
10 reps at 110lbs
10 reps at 130lbs
9 reps at 140lbs

db flat press (weight listed is for each db);
4 reps at 75lbs
6 reps at 65lbs
7 reps at 65lbs
8 reps at 65lbs
8 reps at 65lbs

Extended leg bent over row:
6 reps at 65lbs
6 reps at 65lbs
5 reps at 65lbs
5 reps at 65lbs
6 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
GNC Mega Men's Sport multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
04/14/2026

5:05am

10 minutes elliptical, 0.97 miles (avg HR 148, max HR 167)
45 minutes resistance training (avg HR 140, max HR 169)

Hammer Strength kneeling single leg curl machine;
8 reps at 50lbs
10 reps at 40lbs
10 reps at 40lbs
10 reps at 35lbs
10 reps at 35lbs

Arnold press (weight listed is for each db):
10 reps at 20lbs
12 reps at 20lbs
12 reps at 30lbs
10 reps at 35lbs
7 reps at 40lbs

BB Romanian deadlift:
12 reps at 55lbs
12 reps at 80lbs
12 reps at 100lbs
11 reps at 115lbs
10 reps at 115lbs

Goblet Squat:
5 sets of 12 reps at 53lbs

1 leg Romanian deadlift (listed sets are per leg):
8 reps at 35lbs
10 reps at 35lbs
12 reps at 35lbs
12 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
GNC Mega Men's Sport multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
04/15/2026

5:05am

10:00 stationary cycling Keiser M3i, 1.5 miles (avg HR 134, max HR 146)
46 minutes resistance training (avg HR 131, max HR 172)

BB bench press;
6 reps at 155lbs
5 reps at 165lbs
6 reps at 165lbs
5 reps at 165lbs
5 reps at 165lbs

Single leg bench sit:
6 reps
5 reps
5 reps
4 reps

Precor plate loaded incline lever row machine;
10 reps at 45lbs
10 reps at 55lbs
9 reps at 60lbs
9 reps at 65lbs
7 reps at 70lbs

BB preacher's curl:
8 reps at 60lbs
8 reps at 60lbs
7 reps at 60lbs
5 reps at 60lbs
4 reps at 60lbs

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

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
GNC Mega Men's Sport multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
04/16/2026

5:05am

10 minutes elliptical, 0.97 miles (avg HR 143, max HR 164)
47 minutes resistance training (avg HR 136, max HR 165)

db incline press (bench at 3rd notch up from flat, weight listed is for each db);
8 reps at 60lbs
7 reps at 65lbs
8 reps at 60lbs
8 reps at 60lbs
7 reps at 60lbs

db shrug (weight listed is for each db);
10 reps at 75lbs
8 reps at 85lbs
10 reps at 80lbs
10 reps at 75lbs
10 reps at 75lbs

Assisted wide grip pull up (listed weight amount of assist);
6 reps at 68.75lbs
8 reps at 81.25lbs
8 reps at 87.5lbs
8 reps at 87.5lbs
8 reps at 87.5lbs

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

Landmine serratus punch (weight list does not include barbell):
12 reps at 25lbs
20 reps at 35lbs
22 reps at 35lbs
24 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
GNC Mega Men's Sport multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
04/18/2026

7:10am

10:00 stationary cycling Keiser M3i, 4.0 miles (avg HR 139, max HR 158)
63 minutes resistance training (avg HR 129, max HR 171)
18 minutes elliptical, 1.8 miles (avg HR 161, max HR 179)

Hammer Strength plate loaded calf machine:
10 reps at 90lbs w/10 second hold at peak of last rep
10 reps at 100lbs w/10 second hold at peak of last rep
11 reps at 100lbs
10 reps at 110lbs w/10 second hold at peak of last rep
10 reps at 110lbs w/10 second hold at peak of last rep

BB shoulder press:
8 reps at 75lbs
10 reps at 75lbs
10 reps at 80lbs
9 reps at 85lbs
8 reps at 90lbs

BB incline bench press (bench at 2nd notch up from flat);
8 reps at 155lbs
7 reps at 155lbs
6 reps at 155lbs
6 reps at 155lbs
7 reps at 155lbs

All the way down goblet squat:
12 reps at 25lbs
12 reps at 35lbs
14 reps at 40lbs
12 reps at 45lbs
12 reps at 45lbs

Toes past bar:
3 reps
5 second hold at peak of rep
5 reps
5 reps
5 reps

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

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
GNC Mega Men's Sport multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
04/20/2026

5:05am

10:00 stationary cycling Keiser M3i, 4.0 miles (avg HR 138, max HR 158)
47 minutes resistance training (avg HR 131 max HR 159)

Smith machine incline press (bench at 3rd notch up from flat);
12 reps at 100lbs
11 reps at 120lbs
7 reps at 140lbs
5 reps at 150lbs
4 reps at 160lbs

Hollow body crunch:
20 reps at 45lbs
22 reps at 45lbs
20 reps at 45lbs
24 reps at 45lbs
22 reps at 55lbs

Cable seated MAG-Grip (medium width) row;
10 reps at 130lbs
10 reps at 140lbs
9 reps at 150lbs
7 reps at 160lbs
6 reps at 170lbs

Cable tricep press down;
12 reps at 100lbs
10 reps at 120lbs
10 reps at 130lbs
8 reps at 140lbs
7 reps at 150lbs

Cybex bicep curl machine;
12 reps at 80lbs
9 reps at 90lbs
7 reps at 85lbs
8 reps at 80lbs
7 reps at 80lbs

Daily Supplements
7.5g creatine (combination of powder (5g) & gummies (2.5g))
2 scoops Mr. Hyde Signature Pre-Workout Powder
75g protein (Kirkland whey protein isolate)

Daily Vitamins:
Optimum Nutrition Men's multivitamin
GNC Mega Men's Sport multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
04/21/2026

5:05am

10 minutes elliptical, 1.0 miles (avg HR 146, max HR 161)
47 minutes resistance training (avg HR 133, max HR 170)

BB squat;
8 reps at 135lbs
8 reps at 155lbs
7 reps at 175lbs
6 reps at 185lbs
5 reps at 195lbs
10 reps at 285lbs (half reps)

Hollow body flutter kicks:
5 sets of 50 seconds each

db incline fly (bench at 3rd notch up from flat, weight listed is for each db);
4 sets of 10 reps at 20lbs

Lateral raise machine;
12 reps at 40lbs
10 reps at 40lbs
10 reps at 40lbs
10 reps at 35lbs
10 reps at 35lbs

Daily Supplements
7.5g creatine (combination of powder (5g) & gummies (2.5g))
2 scoops Mr. Hyde Signature Pre-Workout Powder
75g protein (Kirkland whey protein isolate)

Daily Vitamins:
Optimum Nutrition Men's multivitamin
GNC Mega Men's Sport multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
04/22/2026

5:05am

10:00 stationary cycling Keiser M3i, 4.0 miles (avg HR 144, max HR 162)
47 minutes resistance training (avg HR 138 max HR 162)

BB shoulder press:
8 reps at 85lbs
7 reps at 85lbs
7 reps at 85lbs
7 reps at 85lbs
6 reps at 85lbs

Russian twists:
16 reps at 10lbs
16 reps at 10lbs
18 reps at 10lbs
20 reps at 10lbs
22 reps at 10lbs

olympic plate pullover:
10 reps at 25lbs
10 reps at 35lbs
10 reps at 35lbs
10 reps at 35lbs
10 reps at 35lbs

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

Band pull apart:
10 reps blue band
10 reps blue band
10 reps red band
10 reps red band
10 reps red band

Daily Supplements
7.5g creatine (combination of powder (5g) & gummies (2.5g))
2 scoops Mr. Hyde Signature Pre-Workout Powder
75g protein (Kirkland whey protein isolate)

Daily Vitamins:
Optimum Nutrition Men's multivitamin
GNC Mega Men's Sport multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
04/23/2026

5:05am

10 minutes elliptical, 1.0 miles (avg HR 150, max HR 169)
45 minutes resistance training (avg HR 143, max HR 176)

BB shrugs;
10 reps at 185lbs
10 reps at 205lbs
10 reps at 205lbs
10 reps at 205lbs
10 reps at 225lbs

L-Sit:
25 seconds
25 seconds
25 seconds
25 seconds
30 seconds

Dips:
7 reps
8 reps
8 reps
9 reps
8 reps

123 db Hammer grip bicep curls:
4 reps at 30lbs (20 reps per arm)
4 reps at 30lbs (20 reps per arm)
3 reps at 30lbs (12 reps per arm)
4 reps at 30lbs (20 reps per arm)
4 reps at 30lbs (20 reps per arm)

Went for my first ever mountain bike ride on my recently acquired Trek Marlin 5, gen 3. It was challenging but worthwhile.

6:45pm
49 minutes mountain biking. 3.69 miles, 339 ft elevation (avg HR 163, max HR 189)

IMG_3809.webp


Daily Supplements
10.0g creatine (combination of powder (7.5g) & gummies (2.5g))
2 scoops Mr. Hyde Signature Pre-Workout Powder
75g protein (Kirkland whey protein isolate)

Daily Vitamins:
Optimum Nutrition Men's multivitamin
GNC Mega Men's Sport multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
Friday weigh in: Tried going off Tirzepatide for 3 weeks and my weight slowly increased. I reached 189lbs before taking another half-dose shot. Currently at 184.2lbs.

04/24/2026

5:05am

10:00 stationary cycling Keiser M3i, 4.0 miles (avg HR 151, max HR 164)
46 minutes resistance training (avg HR 131 max HR 159)

BB flat bench press;
10 reps at 135lbs
8 reps at 155lbs
5 reps at 165lbs
4 reps at 165lbs
4 reps at 165lbs

Assisted wide grip pull up (listed weight amount of assist);
8 reps at 75lbs
8 reps at 81.25lbs
8 reps at 87.5lbs
8 reps at 87.5lbs
8 reps at 87.5lbs

Lateral raise machine;
12 reps at 35lbs
10 reps at 40lbs
10 reps at 45lbs
9 reps at 50lbs
9 reps at 55lbs

Tricep press machine;
10 reps at 145lbs
10 reps at 160lbs
10 reps at 170lbs
9 reps at 175lbs
8 reps at 180lbs

Seated calf extension machine;
16 reps at 360lbs
16 reps at 360lbs
16 reps at 340lbs
16 reps at 340lbs
14 reps at 320lbs

Daily Supplements
10.0g creatine (combination of powder (7.5g) & gummies (2.5g))
2 scoops Mr. Hyde Signature Pre-Workout Powder
75g protein (Kirkland whey protein isolate)

Daily Vitamins:
Optimum Nutrition Men's multivitamin
GNC Mega Men's Sport multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
Yeah, I think it's pretty well documented that participants who come off of these GLP-1s gain the weight back when stopping. Unsure about tirzepatide specifically though since it's dual mechanism I believe.
 
@Segansational, correct Tirzepatide is a (GLP-1) which slows gastric emptying but also has (GIP) which, in addition to slowing gastric emptying, further works as an appetite suppressant. Definitely has a rubber-band effect when going off these kinds of meds. My intent is to slowly wean myself off, hence the titration approach. So far, the results are better than I feared but worse than I hoped.
 
Last edited:
04/25/2026

7:10am

10 minutes rowing 2240 meters (avg HR 151, max HR 173)
63 minutes resistance training (avg HR 137, max HR 174)

BB decline bench press;
10 reps at 135lbs
8 reps at 155lbs
6 reps at 175lbs
5 reps at 175lbs
4 reps at 175lbs

Plate loaded leg press;
8 reps at 250lbs
8 reps at 250lbs
8 reps at 250lbs
8 reps at 250lbs
8 reps at 250lbs

BB preacher's curl:
8 reps at 50lbs
6 reps at 55lbs
6 reps at 55lbs
7 reps at 55lbs
8 reps at 55lbs

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

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

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

Daily Supplements
10.0g creatine (combination of powder (7.5g) & gummies (2.5g))
2 scoops Mr. Hyde Signature Pre-Workout Powder
75g protein (Kirkland whey protein isolate)

Daily Vitamins:
Optimum Nutrition Men's multivitamin
GNC Mega Men's Sport multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
04/27/2026

5:05am

10 minutes elliptical, 1.0 miles (avg HR 139, max HR 155)
48 minutes resistance training (avg HR 140, max HR 170)

BB squat;
6 reps at 135lbs
7 reps at 155lbs
6 reps at 185lbs
6 reps at 185lbs
5 reps at 205lbs
10 reps at 255lbs (half reps)

Lateral raise machine;
10 reps at 50lbs
10 reps at 55lbs
9 reps at 60lbs
7 reps at 60lbs
8 reps at 55lbs

db incline press (bench at 2nd notch up from flat, weight listed is for each db);
(Focusing on bringing the dumbbells together overhead but stopping just short of touching them together)
7 reps at 60lbs
8 reps at 60lbs
6 reps at 65lbs
7 reps at 60lbs
6 reps at 60lbs

V-up with medicine ball in hands and at feet:
(perform reps w/o letting feet touch the floor)
12 reps at 10lbs in hands and 10lbs at feet
10 reps at 10lbs in hands and 10lbs at feet
8 reps at 10lbs in hands and 10lbs at feet
10 reps at 10lbs in hands and 10lbs at feet
8 reps at 10lbs in hands and 10lbs at feet

Daily Supplements
10.0g creatine (combination of powder (7.5g) & gummies (2.5g))
2 scoops Mr. Hyde Signature Pre-Workout Powder
75g protein (Kirkland whey protein isolate)

Daily Vitamins:
Optimum Nutrition Men's multivitamin
GNC Mega Men's Sport multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
04/28/2026

5:10am

10 minutes rowing 2240 meters (avg HR 155, max HR 175)
47 minutes resistance training (avg HR 132, max HR 164)

BB shoulder press;
3 reps at 95lbs
6 reps at 85lbs
8 reps at 85lbs
7 reps at 85lbs
6 reps at 85lbs

Smith machine shrug w/lifting straps;
12 reps at 160lbs
12 reps at 210lbs
10 reps at 230lbs
10 reps at 210lbs
12 reps at 210lbs

Seated calf raise machine;
10 reps at 90lbs w/10 second hold at peak of last rep
10 reps at 110lbs w/10 second hold at peak of last rep
10 reps at 100lbs
10 reps at 100lbs w/10 second hold at peak of last rep
12 reps at 100lbs w/10 second hold at peak of last rep

Back against the wall BB bicep curl:
10 reps at 50lbs
11 reps at 50lbs
12 reps at 50lbs
10 reps at 50lbs

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

Daily Supplements
10.0g creatine (combination of powder (7.5g) & gummies (2.5g))
2 scoops Mr. Hyde Signature Pre-Workout Powder
75g protein (Kirkland whey protein isolate)

Daily Vitamins:
Optimum Nutrition Men's multivitamin
GNC Mega Men's Sport multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
04/29/2026

5:05am

5:00 stationary cycling Keiser M3i, 2.0 miles (avg HR 140, max HR 148)
45 minutes resistance training (avg HR 131 max HR 164)

Smith machine incline press (bench at 3rd notch up from flat);
12 reps at 90lbs
6 reps at 140lbs
4 reps at 150lbs
5 reps at 140lbs
4 reps at 140lbs

All the way down decline goblet squat:
5 sets of 12 reps at 35lbs

Band pull apart:
5 sets of 14 reps red band

Cable seated V-Grip row;
10 reps at 150lbs
8 reps at 170lbs
6 reps at 180lbs
6 reps at 190lbs

Standing Sorinex roller ab roll out:
(working on getting lower to the ground on these)
4 sets of 8 reps

Daily Supplements
10.0g creatine (combination of powder (7.5g) & gummies (2.5g))
2 scoops Mr. Hyde Signature Pre-Workout Powder
75g protein (Kirkland whey protein isolate)

Daily Vitamins:
Optimum Nutrition Men's multivitamin
GNC Mega Men's Sport multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
04/30/2026

5:10am

10 minutes rowing 2250 meters (avg HR 152, max HR 176)
45 minutes resistance training (avg HR 140, max HR 172)

Lateral raise machine;
10 reps at 55lbs
10 reps at 60lbs
9 reps at 65lbs
8 reps at 55lbs
8 reps at 50lbs

Cybex bicep curl machine;
10 reps at 75lbs
9 reps at 80lbs
8reps at 80lbs
8 reps at 80lbs
8 reps at 80lbs

BB skull crushers;
14 reps at 40lbs
10 reps at 50lbs
9 reps at 55lbs
8 reps at 55lbs
8 reps at 55lbs

Narrow grip cable lat pull down;
5 sets of 6 reps at 150lbs

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

Daily Supplements
10.0g creatine (combination of powder (7.5g) & gummies (2.5g))
2 scoops Mr. Hyde Signature Pre-Workout Powder
75g protein (Kirkland whey protein isolate)

Daily Vitamins:
Optimum Nutrition Men's multivitamin
GNC Mega Men's Sport multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
Friday weigh in: 184.4lbs.

05/01/2026

5:05am

10 minutes elliptical, 1.0 miles (avg HR 149, max HR 166)
48 minutes resistance training (avg HR 140, max HR 167)

L-Sit:
25 seconds
30 seconds
25 seconds
20 seconds
25 seconds

Dips:
6 reps
8 reps
6 reps
7 reps
8 reps

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

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

Cable external shoulder rotation:
4 sets of 10 reps at 10lbs

Cable internal shoulder rotation:
4 sets of 10 reps at 20lbs

Daily Supplements
10.0g creatine (combination of powder (7.5g) & gummies (2.5g))
2 scoops Mr. Hyde Signature Pre-Workout Powder
75g protein (Kirkland whey protein isolate)

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

7:10am

10:00 stationary cycling Keiser M3i, 3.8 miles (avg HR 129, max HR 145)
10 minutes rowing 2360 meters (avg HR 175, max HR 185)
59 minutes resistance training (avg HR 139, max HR 173)

BB incline press;
10 reps at 135lbs
8 reps at 145lbs
6 reps at 155lbs
4 reps at 165lbs
5 reps at 165lbs

Cossack squat (getting low):
12 reps at 10lbs
14 reps at 10lbs
16 reps at 10lbs
12 reps at 10lbs
14 reps at 10lbs

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

BB preacher's curl:
6 reps at 60lbs
5 reps at 60lbs
4 reps at 60lbs
5 reps at 60lbs

BB shrugs;
8 reps at 215lbs
8 reps at 215lbs
9 reps at 215lbs
8 reps at 225lbs
7 reps at 245lbs

Daily Supplements
10.0g creatine (combination of powder (7.5g) & gummies (2.5g))
2 scoops Mr. Hyde Signature Pre-Workout Powder
75g protein (Kirkland whey protein isolate)

Daily Vitamins:
Optimum Nutrition Men's multivitamin
GNC Mega Men's Sport multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
05/04/2026

5:05am

10 minutes elliptical, 1.01 miles (avg HR 141, max HR 156)
46 minutes resistance training (avg HR 130, max HR 160)

BB squat;
8 reps at 135lbs
8 reps at 155lbs
7 reps at 185lbs
6 reps at 195lbs
12 reps at 270lbs (half reps)

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

123 db Hammer grip bicep curls:
3 reps at 30lbs (12 reps per arm)
4 reps at 30lbs (20 reps per arm)
4 reps at 30lbs (20 reps per arm)

Glute ham developer sit-ups, arms holding plate extended towards ceiling:
10 reps at 35lbs
8 reps at 35lbs
6 reps at 35lbs
8 reps at 35lbs
8 reps at 35lbs

Daily Supplements
10.0g creatine (combination of powder (7.5g) & gummies (2.5g))
2 scoops Mr. Hyde Signature Pre-Workout Powder
75g protein (Kirkland whey protein isolate)

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

5:10am

15:00 stationary cycling Keiser M3i, 5.8 miles (avg HR 144, max HR 164)
37 minutes resistance training (avg HR 138, max HR 163)

Glute ham developer back hyperextension:
5 sets of 8 reps at 35lbs

Dips:
8 reps
10 reps
8 reps
8 reps
10 reps

db overhead tricep extension:
10 reps at 50lbs
8 reps at 55lbs
8 reps at 55lbs
8 reps at 55lbs
7 reps at 55lbs

Kneeling single leg curl machine;
8 reps at 40lbs
10 reps at 30lbs
10 reps at 30lbs
10 reps at 35lbs
10 reps at 35lbs

Daily Supplements
10.0g creatine (combination of powder (7.5g) & gummies (2.5g))
2 scoops Mr. Hyde Signature Pre-Workout Powder
75g protein (Kirkland whey protein isolate)

Daily Vitamins:
Optimum Nutrition Men's multivitamin
GNC Mega Men's Sport multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
05/06/2026

5:10am

10 minutes rowing 2300 meters (avg HR 165, max HR 180)
43 minutes resistance training (avg HR 149, max HR 179)


db incline press (bench at 2nd notch up from flat, weight listed is for each db);
8 reps at 60lbs
9 reps at 60lbs
8 reps at 65lbs
7 reps at 65lbs
6 reps at 70lbs

db shrug (weight listed is for each db);
10 reps at 75lbs
8 reps at 80lbs
7 reps at 85lbs
8 reps at 80lbs
7 reps at 80lbs

Half kneeling head still drill twisting torso single arm row:
12 reps at 37lbs
10 reps at 50lbs
10 reps at 60lbs
10 reps at 60lbs
8 reps at 60lbs

L-Sit:
25 seconds
25 seconds
25 seconds
20 seconds
25 seconds

Daily Supplements
10.0g creatine (combination of powder (7.5g) & gummies (2.5g))
2 scoops Mr. Hyde Signature Pre-Workout Powder
75g protein (Kirkland whey protein isolate)

Daily Vitamins:
Optimum Nutrition Men's multivitamin
GNC Mega Men's Sport multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
05/07/2026

5:05am

10 minutes elliptical, 1.02 miles (avg HR 153, max HR 168)
48 minutes resistance training (avg HR 136, max HR 164)

BB shoulder press:
6 reps at 85lbs
6 reps at 85lbs
6 reps at 90lbs
6 reps at 95lbs
6 reps at 100lbs

db split squat:
7 reps at 20lbs
10 reps at 20lbs
8 reps at 50lbs
7 reps at 50lbs
8 reps at 50lbs

Lateral raise machine;
10 reps at 50lbs
10 reps at 55lbs
9 reps at 50lbs
8 reps at 50lbs
10 reps at 50lbs

Cable seated wide grip row;
(38" wide MAG bar, pulling bar to just below sternum)
10 reps at 100lbs
10 reps at 110lbs
10 reps at 120lbs
10 reps at 130lbs
10 reps at 140lbs

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

Daily Supplements
10.0g creatine (combination of powder (7.5g) & gummies (2.5g))
2 scoops Mr. Hyde Signature Pre-Workout Powder
75g protein (Kirkland whey protein isolate)

Daily Vitamins:
Optimum Nutrition Men's multivitamin
GNC Mega Men's Sport multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
Friday weigh in: 184.0lbs.

05/08/2026

7:55am

10 minutes rowing 2360 meters (avg HR 162, max HR 182)
59 minutes resistance training (avg HR 145, max HR 177)

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

Low to high cable lateral twist cross body row:
9 reps at 50lbs
10 reps at 40lbs
10 reps at 40lbs
11 reps at 35lbs
12 reps at 35lbs

Cable vertical row;
10 reps at 100lbs
10 reps at 110lbs
8 reps at 130lbs
6 reps at 140lbs
6 reps at 140lbs

Seated calf extension machine;
12 reps at 340lbs
14 reps at 360lbs
12 reps at 380lbs
12 reps at 400lbs w/12 second hold at peak of last rep
12 reps at 400lbs w/15 second hold at peak of last rep

Kneeling single leg curl machine;
10 reps at 30lbs
10 reps at 35lbs
8 reps at 40lbs
8 reps at 45lbs
7 reps at 50lbs

Glute ham developer sit-ups, arms holding plate extended towards ceiling:
5 sets of 10 reps at 35lbs

Daily Supplements
7.5g creatine (combination of powder (5g) & gummies (2.5g))
2 scoops Mr. Hyde Signature Pre-Workout Powder
75g protein (Kirkland whey protein isolate)

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