Prodigalson's Cutting log

prodigalso

prodigalso

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Hello fellas,

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

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

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

DennisTheDane

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Lets get it on broski!

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

prodigalso

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

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

My only supps are:

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

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

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

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

I'm hoping for really good numbers this time!

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

DennisTheDane

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

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

My only supps are:

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

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

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

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

I'm hoping for really good numbers this time!

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

prodigalso

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

10/05/15 Shoulders

6:30am

6 minutes on the elliptical

bb shoulder press;

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


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

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


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

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

_____________________________________________________________________________________________

10/05/15 Power Hour

6:00pm

Misc stretches

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

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

Power Lifting

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


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


Circuit Training

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


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


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


High Intensity final round:
60 yards sprinting

_____________________________________________________________________________________________

10/06/15 Back

6:30am

6 minutes on the elliptical

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

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


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


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


bb wrist curl;
25 reps at 80bls

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

_____________________________________________________________________________________________

10/06/15 Cardio

5:00pm

HIIT Sprinting

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

_____________________________________________________________________________________________

10/07/15 Legs

6:40am

6 minutes on the elliptical

Lever leg extensions;

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


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


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


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


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


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

_____________________________________________________________________________________________

10/08/15 Chest

6:35am

6 minutes on the elliptical

db press (weight listed is for each db);

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


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


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


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

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

jalfrey

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

prodigalso

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

10/09/15 Arms

6:40am

6 minutes on the elliptical

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

Grab dumbbell with a hammer grip

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

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

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

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

…and so on..

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


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


behind the back cable curl;

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


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


reverse grip standing cable tricep extensions ;

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


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


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

prodigalso

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Welcome to AM!
Thanks!

10/12/15 Shoulders

6:30am
7 minutes on the elliptical

bb shoulder press;

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


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


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


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


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

20 high incline crunches (one set)

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

prodigalso

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10/13/15 Back

6:40am

7 minutes on the elliptical

V-grip pull downs;

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


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


reverse flys;
3 sets of 8 reps at 15lbs

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

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

prodigalso

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10/14/15 Legs

6:30am

7 minutes on the elliptical

squats;

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


Lever leg curl;

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


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

prodigalso

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10/14/15 Power Hour

4:30pm

Misc stretches

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

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


Power Lifting

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


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

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


Circuit Training

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

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


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

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


incline db bent over row;

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


High Intensity final round:

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

prodigalso

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10/15/15 Arms

6:30am

7 minutes on the elliptical

reverse grip bb curl;

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


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


dips;
1st set: 2 reps

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

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


lever preacher’s curl;
25 reps at 60lbs

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

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


high incline crunches;

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


bb wrist curl;
25 reps at 60lbs

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

prodigalso

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10/16/15 Chest

6:30am

7 minutes on the elliptical

bb press;

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


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

Push-ups;
1st set: 21reps

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

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

prodigalso

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

10/19/15 Cardio

6:50am

8 minutes on the elliptical (going in reverse direction)

15 Burpees

35 medium incline sit-ups (one set)

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

prodigalso

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10/20/15 Cardio

6:35am

8 minutes on the elliptical

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

25 @ 15lbs

30 medium incline sit-ups (one set)

10 minutes of jogging on the treadmill (0.8 miles)


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

prodigalso

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10/21/15 Legs

6:35am

6 minutes jogging (0.54 miles; 5.5mph)

squats;

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


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


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

Lever leg extension;
25 @ 125lbs

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

prodigalso

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10/22/15 Arms

6:35am

8 minutes on the elliptical

reverse grip bb curl;

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


bb overhead tricep extension;

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


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


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


bent over cable tricep extensions ;
25 @ 130lbs

45 medium incline situps (one set)

rope wrist curl;
4 sets @ 15lbs

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

prodigalso

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10/27/15 Back

6:35am

8 minutes on the elliptical

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

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


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


V-grip pull downs;

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


Straight legged deadlift:
25 @ 80lbs

Reverse fly;
25 @ 12.5lbs

40 medium incline sit-ups (one set)

10 golf shoulder stretches


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

prodigalso

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

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

10/28/15 Legs

6:20am

6 minutes jogging (0.54 miles; 5.5mph)

squats;

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


Lever leg curl;

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


Lever leg press;
200 reps at 100lbs

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


Ab roller:

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


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

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

prodigalso

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10/28/15 Power Hour

4:30pm

Misc stretches

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

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

Power Lifting

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


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


Circuit Training

Cable standing tricep extension;

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


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

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


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


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


High Intensity final round:

Sled push-pulls

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


Misc stretches
 
prodigalso

prodigalso

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10/29/15 Arms

6:05am

6 minutes on the elliptical (0.73 miles)

reverse grip bb curl;

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


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


reverse grip cable curl;

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


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


bb skullcrushers;
30 @ 45lbs

lever preacher’s curl;
6 @ 90lbs
6 @ 100lbs
4 @ 110lbs
2 @ 120lbs
1 @ 130lbs


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

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


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


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

prodigalso

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10/29/15 Metabolic Conditioning

5:15pm

Various met-con exercises lasting one hour
 
prodigalso

prodigalso

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10/30/15 Chest

6:05am

6 minutes on the elliptical

bb press;

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

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


Low incline situps;

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


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

prodigalso

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Went to the doctor Friday:

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

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

Thank God all of this work has paid off!!


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

11/02/15 Shoulders

6:10am
6 minutes jogging (5.6mph)

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

10 reps at 25lbs
6 reps at 20lbs


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


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


115 low incline sit-ups (two sets)

10 golf shoulder stretches

8 resistance band assisted chin-ups


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

prodigalso

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

IMG_3262_small.jpg


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

11/03/15 Chest

6:00am

6 minutes jogging (5.7mph)

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


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

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

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

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

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

11/04/15 Legs

5:40am

10 minutes on the elliptical

bb squats;

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


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


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


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

Bodyweight hamstring raise with resistance bands:

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

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

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11/05/15 Back

5:50am

6 minutes jogging (6.0mph)

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

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


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

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


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


bent leg good mornings:

3 sets of 6 reps @ 85lbs

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

Reverse fly;
25 @ 15lbs

-One-A-Day multivitamin
-Fish oil (5600mg; 2925 mg EPA, 1080mg DHA)
-Flaxseed oil (2000mg; 900mg of alpha-linolenic acid)
 
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11/06/15 Arms

5:45am

10 minutes on the elliptical

reverse grip bb curl;

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


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


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


lever preacher’s curl;

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


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


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

4 x in each direction @ 25lbs

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

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

11/09/15 Shoulders

6:00am

6 minutes jogging (6.0mph)

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

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


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

cable vertical rows;

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


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


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

cable internal shoulder rotations;

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


15 golf shoulder stretches

Ab roller:

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


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

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

11/10/15 Arms

5:55am

10 minutes on the elliptical (0.9 miles)

1 chin-up

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

bb curl;

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


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


bb skullcrushers;
three sets of 6 @ 90lbs

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


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


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


bent over cable tricep extensions ;

13 @ 160lbs
25 @ 140lbs


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

Grab dumbbell with a hammer grip

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

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

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

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

…and so on..

6 reps at 25lbs (63 reps actual)

bb wrist curls:

8 @ 90lbs

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

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11/11/15 Legs

5:55am

5 minutes jogging

bb squats;

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


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


lever leg press;

65 reps at 175lbs

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

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


-3 fiber gummies
-Opti-Men multivitamin
 
prodigalso

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11/12/15 Back

5:50am

5 minutes jogging (6.0mph)

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

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


Chin-ups;
1 rep

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


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


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

cable straight arm pull downs;

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


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

prodigalso

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11/13/15 Chest

5:50am

8 minutes on the elliptical (0.75 miles)

bb press;

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


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


24 push-ups

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


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

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11/16/15 Shoulders

6:00am

10 minutes on the elliptical (0.9 miles)

bb behind neck shoulder press;

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

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11/17/15 Back

5:50am

6 minutes jogging (6.0mph)

seated wide grip high cable row;

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


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


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


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


reverse flys (weight listed is for each db);

25 reps at 15lbs

db side bends;
25 reps @ 85lbs

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

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

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11/18/15 Legs

6:00am

10 minutes on the elliptical (0.9 miles)

bb squats;

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


Bodyweight hamstring raise with resistance bands:

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

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


lever leg press;
30 reps at 200lbs

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

cable ab crunches;
40 @ 100lbs

-1 fiber gummy
-Opti-Men multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
 
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11/19/15 Chest

6:00am

6 minutes jogging (6.0mph)

db press (weight listed is for each db);

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

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


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


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

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

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Jebrook, thanks for checking in on me. Still on the diet, no issues there...Weight has plateaued for a bit. Still at 230lbs...But I'm down to a size 34, so I don't know what's going on...I'm noticing that my recovery from muscle soreness is faster than I can ever remember it being, so maybe I'm picking up muscle mass which is offsetting the weight loss?
You are probably starting to recomp which is losing fat but gaining muscle. If you want to lose more weight you will probably need to increase your calorie deficit more or else increase your energy expenditure through more cardio or workouts.
 
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11/20/15 Arms

6:00am

10 minutes on the elliptical (0.94 miles)

db curl (weight listed is for each db);

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


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

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


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


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


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

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


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


11 ab rollers (all the way to the floor)


-3 fiber gummies
-Opti-Men multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
 
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Placeholder for Monday & Tuesday workout
 
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12/02/15 Legs

5:55am

12 minutes on the elliptical (1.08 miles)

goblet squats;

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

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

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

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

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



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

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12/02/15 Legs

5:55am

12 minutes on the elliptical (1.08 miles)

goblet squats;

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

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

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

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

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



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

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

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Hey DennisTheDane, thanks for checking in...What with the holidays, diet has been interrupted somewhat. Holding steady at 230lbs. I'm not anticipating much progress till after Christmas, lol...
I hear ya bro!!! :D my sweet tooth is acking :D just keep pushing and kill that workout !! :D
 
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Blood work results:

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

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


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


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


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


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


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

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


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


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


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


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


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


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


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


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

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


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


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

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


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


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


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


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


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


Test: LIH RBC
Date: 10/30/2015
Result: Normal
 
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12/03/15 Arms

6:00am

10 minutes jogging (5.3mph 0.86 miles)

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

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

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

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12/07/15 Shoulders

6:00am

10 minutes jogging (5.3.mph)

bb behind neck shoulder press;

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


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

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


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

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


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

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