Prodigalson's Cutting log

[prodigalso]

Back from Christmas break (ok I was back yesterday but didn't manage to work out).

01/03/2024

6:55am

10 minutes on rower. 2115 meters (avg HR 161, max HR 181)
20 minutes recumbent bicycle 6.03 miles (avg HR 171, max HR 178)
13 minutes resistance training (avg HR 163, max HR 179)

Smith incline press:
6 reps at 140lbs
5 reps at 160lbs
4 reps at 170lbs

V-grip cable seated row;
8 reps at 160lbs
6 reps at 170lbs
6 reps at 180lbs

Rainbow light Men's multivitamin
5,000mg Vitamin D3

 

[prodigalso]

01/04/2024

6:50am

15 minutes on rower. 3110 meters (avg HR 150, max HR 172)
17 minutes recumbent bicycle 5.06 miles (avg HR 163, max HR 170)
18 minutes resistance training (avg HR 158, max HR 175)

2 handed BB overhead shoulder press (bar end facing outward)
8 reps at 45lbs
10 reps at 30lbs
12 reps at 30lb

Medicine ball press out squats:
10 reps at 10lbs
9 reps at 12lbs
8 reps at 12lb

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

Seated knee ups:
3 sets of 8 reps

Rainbow light Men's multivitamin
5,000mg Vitamin D3

 

[prodigalso]

01/05/2024

8:00am

15 minutes on rower. 3190 meters (avg HR 158, max HR 177)
16 minutes resistance training (avg HR 157, max HR 176)

Arnold Press (weight listed is for each db):
8 reps at 30bs
8 reps at 30lbs
7 reps at 35lbs

Kneeling ab rollouts
3 sets of 8 reps

Trap bar deadlift;
6 reps at 145lbs
7 reps at 145lbs
7 reps at 145lbs

Rainbow light Men's multivitamin
5,000mg Vitamin D3

 

[prodigalso]

01/08/2024

7:00am

10 minutes on rower. 22075 meters (avg HR xxx, max HR xxx)
10 minutes recumbent bicycle 3.08 miles (avg HR 143, max HR 156)
26 minutes resistance training (avg HR 148, max HR 174)

Wide grip pull-down;
8 reps at 130bs
8 reps at 135lbs
8 reps at 140lbs

BB squats;
6 reps at 135bs
6 reps at 145lbs
6 reps at 155lbs

Landmine Lateral Twist swingovers (weight does not include BB) ;
6 reps at 25lbs (each direction)
6 reps at 30lbs (each direction)
6 reps at 35lbs (each direction)

Hollow body db crunch;
12 reps at 20lbs
12 reps at 20lbs
18 reps at 20lbs

Rainbow light Men's multivitamin
5,000mg Vitamin D3

 

[prodigalso]

01/09/2024

7:00am

10 minutes on rower. 2110 meters (avg HR 147, max HR 164)
20 minutes recumbent bicycle 6.09 miles (avg HR 162, max HR 169)


Rainbow light Men's multivitamin
5,000mg Vitamin D3

 

[prodigalso]

01/11/2024

7:00am

10 minutes on rower, 2165 meters (avg HR 149, max HR 170)
34 minutes resistance training (avg HR 151, max HR 180)

Extended leg db bent over row:;
8 reps at 50lbs
7 reps at 55lbs
6 reps at 60lbs

Bench Steps ups;
7 reps at BW
6 reps at 20lbs
5 reps at 30lbs

BB curls:
6 reps at 90bs
4 reps at 100lbs
5 reps at 90lbs

Smith Machine shrugs;
5 reps at 210lbs
6 reps at 210lbs
5 reps at 210lbs

TRX Band push ups:
1st set: 4 reps
2ns set: 3 reps
3rd set: 3 reps

Incline bench sit ups;
3 sets of 8 reps

Rainbow light Men's multivitamin
5,000mg Vitamin D3

 

[prodigalso]

Weighed in at 254lbs. I was not at all disciplined in my eating during the holiday.

01/12/2024

7:00am

10 minutes on rower, 2240 meters (avg HR 160, max HR 180)
37 minutes resistance training (avg HR 148, max HR 176)

V grip pull down;
8 reps at 145lbs
8 reps at 155lbs
7 reps at 160lbs

Kneeling ab rollouts
3 sets of 10 reps

Smith Machine calf raises;
3 sets of 10 reps at 190lbs

Cable tricep pressdown:
10 reps at 70bs
8 reps at 80lbs
6 reps at 90lbs

Smith machine shoulder press;
7 reps at 70lbs
7 reps at 90lbs
5 reps at 110lbs

Machine leg extension;
10 reps at 170lbs
10 reps at 170lbs
10 reps at 170lbs

Rainbow light Men's multivitamin
5,000mg Vitamin D3

 

[prodigalso]

01/16/2024

7:00am

10 minutes on rower, 2100 meters (avg HR 147, max HR 167)
5 minutes on treadmill, 5.0 mph, 0.39 miles (avg HR 164, max HR 179)
28 minutes resistance training (avg HR 155, max HR 181)

Smith machine bench press;
10 reps at 140lbs
8 reps at 160lbs
6 reps at 180lbs

Rear foot elevated lunge;
5 reps
5 reps
5 reps

TRX Band single arm row:
8 reps
6 reps
6 reps

BB skullcrushers:
14 reps at 40lbs
10 reps at 60lbs
8 reps at 70lbs

Rainbow light Men's multivitamin
5,000mg Vitamin D3

 

[prodigalso]

01/17/2024

7:10am

10 minutes on rower, 2190 meters (avg HR 152, max HR 175)
5 minutes on treadmill, 5.2mph, 0.49 miles (avg HR 162, max HR 183)
26 minutes resistance training (avg HR 152, max HR 180)

BB box squats;
5 reps at 135lbs
6 reps at 135lbs
7 reps at 135lbs

V grip row;
6 reps at 175lbs
6 reps at 180lbs
6 reps at 185lbs

Arnold Press (weight listed is for each db):
6 reps at 30bs
6 reps at 35lbs
6 reps at 40lbs

Kneeling on Bosu ball ab rollouts
3 sets of 8 reps

Rainbow light Men's multivitamin
5,000mg Vitamin D3

 

[prodigalso]

01/18/2024

7:10am

10 minutes on rower, 2230 meters (avg HR 158, max HR 180)
5 minutes on treadmill, 5.3mph, 0.43 miles (avg HR 173, max HR 184)
26 minutes resistance training (avg HR 152, max HR 180)

Half kneeling high to low face pull row;
10 reps at 110lbs
10 reps at 120lbs
10 reps at 130lbs

Machine leg extension;
8 reps at 170lbs
8 reps at 175lbs
8 reps at 190lbs

Smith Machine calf raises;
8 reps at 195lbs
6 reps at 215lbs
6 reps at 235lbs

Vertically outstretched arm holding dumbbell, splay legged floor touches (with other hand):
3 sets of 6 reps

Rainbow light Men's multivitamin
5,000mg Vitamin D3

 

[prodigalso]

01/18/2024

7:00am

5 minutes on treadmill, 5.4mph, 0.44 miles (avg HR 154, max HR 169)
41 minutes resistance training (avg HR 142, max HR 169)

BB incline bench press;
8 reps at 135lbs
6 reps at 155lbs
2 reps at 175lbs

Wide grip pull down;
8 reps at 135lbs
8 reps at 140lbs
8 reps at 145lbs

Renegade Rows:
3 sets of 6 reps at 20lbs (each db)

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

Paloff Press;
2 sets of 12 reps in both directions

db side bends;
8 reps at 75lbs
7 reps at 80lbs
6 reps at 85lbs

One legged db shoulder press:
7 reps at 20lbs
5 reps at 25lbs
6 reps at 20lbs

Goblet Squat:
8 reps at 40lbs
8 reps at 45lbs
8 reps at 50lbs

Rainbow light Men's multivitamin
5,000mg Vitamin D3

 

[prodigalso]

01/22/2024

6:50am

10 minutes on rower, 2230 meters (avg HR 160, max HR 178)
5 minutes on treadmill, 5.2mph, 0.42 miles (avg HR 165, max HR 176)
34 minutes resistance training (avg HR 149, max HR 176)

Smith shoulder press:
7 reps at 95lbs
6 reps at 105lbs
5 reps at 115lbs

Seated wide grip row;
7 reps at 130bs
8 reps at 135bs
8 reps at 140bs

Cable bicep curl;
6 reps at 120lbs
5 reps at 125lbs
5 reps at 130lbs

Incline sit-up
3 sets of 8 reps

db forward raise (weight is for each db);
6 reps at 15lbs
6 reps at 15lbs
6 reps at 20lbs

Cable single arm punch outs;
10 reps at 60lbs
10 reps at 65lbs
10 reps at 70lbs

Rainbow light Men's multivitamin
5,000mg Vitamin D3

 

[prodigalso]

Caught a terrible, nasty, really awful cold/virus/thing. Missed seven workouts for that and then went on a business trip out of town for three days. Back at it now, though I am not fully recovered (did I mention that this bug is nasty?).

02/06/2024

6:55am

30 minutes recumbent bicycle 9.35 miles (avg HR 159, max HR 179)

Rainbow light Men's multivitamin
5,000mg Vitamin D3

 

[prodigalso]

02/07/2024

6:45am

10 minutes on rower, 2125 meters (avg HR 146, max HR 164)
5 minutes on treadmill, 5.0mph, 0.41 miles (avg HR 164, max HR 174)
29 minutes resistance training (avg HR 151, max HR 175)

Smith incline press:
10 reps at 95lbs
7 reps at 145lbs
4 reps at 165lbs

Wide grip pull down;
3 sets of 6 reps at 130lbs

BB squats;
8 reps at 140bs
6 reps at 145lbs
6 reps at 150lbs

Kneeling ab rollouts
3 sets of 10 reps

Rainbow light Men's multivitamin
5,000mg Vitamin D3

 

[prodigalso]

02/08/2024

6:45am

10 minutes on rower, 2120 meters (avg HR 148, max HR 167)
32 minutes resistance training (avg HR 146, max HR 168)

Smith machine shoulder press;
10 reps at 95lbs
7 reps at 145lbs
4 reps at 165lbs

Cable vertical row;
8 reps at 110lbs
7 reps at 115lbs
7 reps at 120lbs

db side bends;
8 reps at 75lbs
8 reps at 80lbs
8 reps at 85lbs

V-grip cable seated row;
8 reps at 145lbs
7 reps at 160lbs
7 reps at 175lbs

Resistance band pull apart:
3 sets of 12 reps red band

Smith Machine calf raises;
10 reps at 165lbs
10 reps at 185lbs
10 reps at 195lbs

Rainbow light Men's multivitamin
5,000mg Vitamin D3

 

[prodigalso]

For a year now, I have been struggling with sufficient workout energy. Years back, I used to take Jack3d, but see that it's been banned in Europe. I'm not interested in any controversial ingredients, so I decided to give Optimum Nutrition Gold Standard Pre-Workout a try. I did get a bit of a surge of energy during the rowing and I was recovering faster between sets, so I'm pleased with it so far. I'm considering Xwerks Ignite or 4 Gauge next time though.

02/09/2024

6:30am

7 minutes on rower, 1525 meters (avg HR 162, max HR 180)
33 minutes resistance training (avg HR 163, max HR 185)

Landmine Lateral Twist swingovers (weight does not include BB) ;
3 sets 6 reps at 35lbs

Renegade Rows:
3 sets of 5 reps at 20lbs (each db)

Reclining wide grip pull down;
10 reps at 120lbs
10 reps at 130lbs
10 reps at 140lbs

Kneeling landmine single arm shoulder press (weight does not include BB) :
6 reps @ 35lbs
7 reps @ 35lbs
8 reps @ 35lbs

Smith Machine shrugs;
10 reps at 195lbs
8 reps at 245lbs
6 reps at 265lbs

BB curls:
3 sets of 6 reps at 90lbs

Rainbow light Men's multivitamin
5,000mg Vitamin D3

 

[prodigalso]

02/12/2024

6:30am

10 minutes on treadmill, 5.0mph, 0.85 miles (avg HR 155, max HR 173)
38 minutes resistance training (avg HR 154, max HR 179)

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

BB deadlift;
8 reps at 165lbs
7 reps at 185lbs
6 reps at 185lbs

Kneeling high to low face pull row;
10 reps at 125lbs
12 reps at 130lbs
12 reps at 135lbs

Seated knee ups:
3 sets of 8 reps

Alternating db fowrard & lateral raise:
7 reps at 15lbs (each db)
6 reps at 15lbs (each db)
6 reps at 15lbs (each db)

Paloff Press;
3 sets of 10 reps in both directions

1 scoop Optimum Nutrition Gold Standard Pre-Workout
3,000 mg citrulline
250mg DMAE
Rainbow light Men's multivitamin
5,000mg Vitamin D3

 

[prodigalso]

02/13/2024

6:25am

10 minutes on rower, 2160 meters (avg HR 153, max HR 171)
35 minutes resistance training (avg HR 154, max HR 182)

Cable single arm twisting torso punch outs;
10 reps at 84lbs
12 reps at 96lbs
12 reps at 108lbs

TRX Band High Row;
3 sets of 10 reps

db snatch;
8 reps at 45lbs
6 reps at 45lbs
6 reps at 45lbs

Incline Push Ups
3 sets of 10 reps

Cable tricep pressdown:
10 reps at 60bs
10 reps at 65lbs
10 reps at 70lbs

Machine leg extension;
8 reps at 170lbs
9 reps at 170lbs
9 reps at 175lbs


1 scoop Optimum Nutrition Gold Standard Pre-Workout
3,000 mg citrulline
250mg DMAE
Rainbow light Men's multivitamin
5,000mg Vitamin D3

 

[prodigalso]

02/14/2024

6:30am

6 minutes on treadmill, 5.1mph, 0.50 miles (avg HR 150, max HR 164)
37 minutes resistance training (avg HR 139, max HR 169)

db incline press:
10 reps @ 50lbs (each db)
9 reps @ 60lbs (each db)
7 reps @ 70lbs (each db)

Smith Machine calf raises;
9 reps at 185lbs
8 reps at 235lbs
7 reps at 255lbs

Smith Machine shrugs;
8 reps at 255lbs
6 reps at 275lbs
5 reps at 285lbs

Cable bicep curl;
8 reps at 110lbs
7 reps at 120lbs
6 reps at 130lbs

Hollow body db crunch;
2 sets of 11 reps at 25lbs

Dead bugs
2 sets of 20 reps

1 scoop Optimum Nutrition Gold Standard Pre-Workout
3,000 mg citrulline
250mg DMAE
Rainbow light Men's multivitamin
5,000mg Vitamin D3

 

[prodigalso]

02/15/2024

6:20am

20 minutes recumbent bicycle 6.30miles (avg HR 145, max HR 158)
26 minutes resistance training (avg HR 142, max HR 168)

Kettlebell hip swings:
18 reps at 40lbs
16 reps at 45lbs
14 reps at 50lbs

Straight Arm Lat Pulldown
10 reps at 40lbs
10 reps at 45lbs
12 reps at 50lbs

Glute Hamstring roller:
3 sets 10 reps

Seated raised feet bb javelin shoulder press:
8 reps at 30lbs
8 reps at 30lbs
6 reps at 40lbs

1 scoop Optimum Nutrition Gold Standard Pre-Workout
3,000 mg citrulline
250mg DMAE
Rainbow light Men's multivitamin
5,000mg Vitamin D3

 

[prodigalso]

02/16/2024

6:30am

12 minutes on treadmill, 5.1mph, 1.0 miles (avg HR 157, max HR 170)
31 minutes resistance training (avg HR 145, max HR 173)

Cable vertical row;
8 reps at 120lbs
7 reps at 125lbs
7 reps at 130lbs

Cable Crossover Reverse Fly
6 reps at 40lbs
8 reps at 30lbs
8 reps at 30lbs

Kneeling high to low face pull row;
10 reps at 130lbs
10 reps at 140lbs
10 reps at 150lbs

Goblet Squat:
10 reps at 30lbs
10 reps at 40lbs
10 reps at 50lbs

Balance ball pot stirrers:
3 sets of 5 rotations in each direction

BB Wrist curl:
16reps at 60lbs
14 reps at 60lbs
13 reps at 60lbs

1 scoop Optimum Nutrition Gold Standard Pre-Workout
3,000 mg citrulline
250mg DMAE
Rainbow light Men's multivitamin
5,000mg Vitamin D3

 

[prodigalso]

02/20/2024

6:40am

10 minutes on rower, 2160 meters (avg HR 152, max HR 167)
32 minutes resistance training (avg HR 150, max HR 174)

Body Saw;
3 sets of 6 reps

Cable bicep curl;
7 reps at 120lbs
7 reps at 125lbs
6 reps at 130lbs

Resistance band assisted dips;
9 reps at purple band
10 reps at purple band
10 reps at purple band

Extended leg db bent over row:;
7 reps at 50lbs
7 reps at 55lbs
6 reps at 60lbs

single leg db shoulder press;
6 reps at 30lbs (each arm)
6 reps at 30lbs (each arm)
6 reps at 30lbs (each arm)

Squat to jumps:
3 sets of 8 reps at BW

1 scoop Optimum Nutrition Gold Standard Pre-Workout
3,000 mg citrulline
250mg DMAE
Rainbow light Men's multivitamin
5,000mg Vitamin D3

 

[prodigalso]

02/21/2024

6:35am

30 minutes recumbent bicycle 9.33 miles (avg HR 142, max HR 156)
12 minutes resistance training (avg HR 143, max HR 167)

Wide grip pull down;
6 reps at 145lbs
6 reps at 150lbs
7 reps at 155lbs

Standing Cable Straight arm torso twists;
8 reps at 40lbs
8 reps at 45lbs
6 reps at 80lbs

Seated knee ups:
3 sets of 8 reps

1 scoop Optimum Nutrition Gold Standard Pre-Workout
3,000 mg citrulline
250mg DMAE
Rainbow light Men's multivitamin
5,000mg Vitamin D3

 

[prodigalso]

02/23/2024

6:15am

11:42 on treadmill, 5.2mph, 1.0 miles (avg HR 156, max HR 172)
37 minutes resistance training (avg HR 145, max HR 171)

db incline press:
8 reps @ 70lbs (each db)
6 reps @ 75lbs (each db)
1 reps @ 80lbs (each db)
6 reps @ 70lbs (each db)

Cossack squat;
10 reps at BW
10 reps at 10lbs
10 reps at 10lbs

V-grip cable seated row;
7 reps at 175lbs
6 reps at 180lbs
6 reps at 185lbs

Incline sit-up
3 sets of 8

Smith Machine shrugs;
6 reps at 285lbs
6 reps at 295lbs
5 reps at 305lbs

BB curls:
6 reps at 90bs
6 reps at 100lbs
6 reps at 90lbs

1 scoop Optimum Nutrition Gold Standard Pre-Workout
3,000 mg citrulline
250mg DMAE
Rainbow light Men's multivitamin
5,000mg Vitamin D3

 

[prodigalso]

02/26/2024

6:35am

12 minutes on treadmill, 5.2.5 mph, 1.04 miles (avg HR 160, max HR 176)
38 minutes resistance training (avg HR 152, max HR 175)

Half kneeling cable chop
8 reps at 55lbs
8 reps at 60lbs
8 reps at 65lbs

Smith machine bench press;
8 reps at 145lbs
6 reps at 195lbs
4 reps at 215lbs

Reclining wide grip pull down;
8 reps at 130lbs
7 reps at 140lbs
7 reps at 150lbs

Cable tricep pressdown:
10 reps at 70lbs
8 reps at 75lbs
7 reps at 80lbs

Cable bicep curl;
6 reps at 120lbs
6 reps at 130lbs
4 reps at 140lbs

Resistance band Hip Adduction:
3 sets of 10 each side, red band

Hollow body db crunch;
3 sets of 12 reps at 25lbs

1 scoop Optimum Nutrition Gold Standard Pre-Workout
3,000 mg citrulline
250mg DMAE
Rainbow light Men's multivitamin
5,000mg Vitamin D3

 

[prodigalso]

02/27/2024

6:25am

16 minutes recumbent bicycle 5.05 miles (avg HR 147, max HR 163)
38 minutes resistance training (avg HR 149, max HR 180)

Seated raised feet BB javelin shoulder press;
6 reps at 40lbs
8 reps at 30lbs
8 reps at 30lbs

BB squats;
6 reps at 135bs
6 reps at 155lbs
6 reps at 175lbs

Seal crawl planks:
3 sets of 14 yards

Upward standing cable chop
8 reps at 45lbs
8 reps at 50lbs
8 reps at 55lbs

Cable vertical row;
8 reps at 120lbs
7 reps at 130lbs
6 reps at 140lbs

Single arm pull down;
6 reps at 70lbs
6 reps at 60lbs
6 reps at 60lbs

1 scoop Optimum Nutrition Gold Standard Pre-Workout
3,000 mg citrulline
250mg DMAE
Rainbow light Men's multivitamin
5,000mg Vitamin D3

 

[prodigalso]

02/29/2024

6:15am

12 minutes on treadmill, 5.2.5 mph, 1.0 miles (avg HR 157, max HR 171)
33 minutes resistance training (avg HR 141, max HR 169)

Smith machine shoulder press;
6 reps at 95lbs
7 reps at 105lbs
6 reps at 115lbs
4 reps at 125lbs

Seated W-Grip row:
8 reps at 160lbs
7 reps at 165lbs
6 reps at 170lbs

Incline Push Ups
3 sets of 10 reps

Smith Machine shrugs;
5 reps at 315lbs
5 reps at 315lbs
6 reps at 315lbs

1 scoop Optimum Nutrition Gold Standard Pre-Workout
3,000 mg citrulline
250mg DMAE
Rainbow light Men's multivitamin
5,000mg Vitamin D3

 

[prodigalso]

03/05/2024

6:45am

5 minutes on rower. 1060 meters (avg HR 128, max HR 142)
30 minutes recumbent bicycle 9.23 miles (avg HR 139, max HR 148)

1 scoop Optimum Nutrition Gold Standard Pre-Workout
3,000 mg citrulline
250mg DMAE
Rainbow light Men's multivitamin
5,000mg Vitamin D3

 

[prodigalso]

03/06/2024

6:20am

11:40 on treadmill, 5.2 mph, 1.0 miles (avg HR 158, max HR 173)
33 minutes resistance training (avg HR 145, max HR 175)

Smith machine bench press;
4 reps at 185lbs
4 reps at 195lbs
3 reps at 205lbs

1 Sided deadlift (gripped at end of bar):
2 sets of 6 (each side) at 50lbs

Wide grip pull-down;
8 reps at 145bs
7 reps at 155lbs
6 reps at 165lbs
6 reps at 165lbs

Standing Cable bent over Tricep extensions:
8 reps at 120lbs
7 reps at 130lbs
7 reps at 135lbs

Deadbugs:
3 sets of 20 reps

1 scoop Optimum Nutrition Gold Standard Pre-Workout
3,000 mg citrulline
250mg DMAE
Rainbow light Men's multivitamin
5,000mg Vitamin D3

 

[prodigalso]

03/07/2024

6:25am

10 minutes on rower, 2175 meters (avg HR 143, max HR 161)
38 minutes resistance training (avg HR 138, max HR 164)

Smith machine shoulder press;
1 reps at 145lbs
6 reps at 95lbs
5 reps at 115lbs
3 reps at 125lbs

Extended leg db bent over row:
7 reps at 55lbs
6 reps at 60lbs
6 reps at 60lbs

Body Saw;
7 reps
6 reps
6 reps

Cable vertical row;
8 reps at 125lbs
7 reps at 135lbs
6 reps at 145lbs

Leg Press machine;
8 reps at 290lbs
9 reps at 295lbs
8 reps at 315lbs

Reverse Flys (weight listed is for each db);
10 reps at 15lbs
9 reps at 20lbs
8 reps at 20bs

1 scoop Optimum Nutrition Gold Standard Pre-Workout
3,000 mg citrulline
250mg DMAE
Rainbow light Men's multivitamin
5,000mg Vitamin D3

 

[prodigalso]

03/08/2024

6:25am

11:27 on treadmill, 5.3 mph, 1.0 miles (avg HR 157, max HR 174)
42 minutes resistance training (avg HR 141, max HR 176)

Raised feet alternating db press;
7 reps at 45lbs
7 reps at 40lbs
7 reps at 45lbs

TRX Band single arm row:
3 sets of 6 reps

Machine leg extension;
10 reps at 175lbs
10 reps at 190lbs
8 reps at 190lbs

Smith Machine shrugs;
4 reps at 305lbs
7 reps at 275lbs
7 reps at 290lbs

1 scoop Optimum Nutrition Gold Standard Pre-Workout
3,000 mg citrulline
250mg DMAE
Rainbow light Men's multivitamin
5,000mg Vitamin D3

 

[prodigalso]

03/11/2024

6:20am

21 minutes recumbent bicycle 6.73 miles (avg HR 137, max HR 155)
33 minutes resistance training (avg HR 133, max HR 155)

Lying raised feet BB javelin chest press;
10 reps at 40lbs
10 reps at 30lbs
10 reps at 30lbs

Resistance band assisted dips;
3 sets of 10 reps at purple band

Half kneeling high to low face pull row;
10 reps at 115lbs
10 reps at 135lbs
10 reps at 145lbs

Hollow body db crunch;
3 sets of 12 reps at 25lbs

Machine leg extension;
10 reps at 170lbs
10 reps at 175lbs
9 reps at 185lbs

BB Wrist curl:
15 reps at 60lbs
15 reps at 60lbs
13 reps at 60lbs

1 scoop Optimum Nutrition Gold Standard Pre-Workout
3,000 mg citrulline
250mg DMAE
Rainbow light Men's multivitamin
5,000mg Vitamin D3

 

[prodigalso]

03/12/2024

6:20am

11:26 on treadmill, 5.3 mph, 1.0 miles (avg HR 152, max HR 167)
38 minutes resistance training (avg HR 136, max HR 168)

Smith machine bench press;
10 reps at 145lbs
6 reps at 175lbs
4 reps at 195lbs

V-grip cable seated row;
8 reps at 180lbs
8 reps at 190lbs
7 reps at 195lbs

Reverse Nordic Curl (Quad Falls):
3 sets of 8 reps with green resistance band

1 leg db shoulder press:
3 sets of 8 reps at 30lbs

1 leg Romanian deadlift:
6 reps at 15lbs
6 reps at 15lbs
5 reps at 15lbs

Cable bicep curl;
7 reps at 120lbs
6 reps at 130lbs
5 reps at 140lbs

1 scoop Optimum Nutrition Gold Standard Pre-Workout
3,000 mg citrulline
250mg DMAE
Rainbow light Men's multivitamin
5,000mg Vitamin D3

 

[prodigalso]

03/13/2024

6:30am

15 minutes recumbent bicycle 4.70 miles (avg HR 136, max HR 150)
33 minutes resistance training (avg HR 137, max HR 168)

BB deadlift;
3 sets of 6 reps at 185lbs

Renegade Rows:
3 sets of 6 reps at 25lbs (each db, each arm)

Cable vertical row;
8 reps at 130lbs
7 reps at 140lbs
6 reps at 150lbs

Cable forward raise;
10 reps at 30lbs
7 reps at 35lbs
6 reps at 40lbs

Cable single arm torso twist punch outs;
10 reps at 60lbs
10 reps at 65lbs
10 reps at 70lbs

db external shoulder rotation (weight is for each db);
8 reps at 15lbs
8 reps at 15lbs
4 reps at 15lbs

1 scoop Optimum Nutrition Gold Standard Pre-Workout
3,000 mg citrulline
250mg DMAE
Rainbow light Men's multivitamin
5,000mg Vitamin D3

 

[prodigalso]

03/14/2024

6:30am

10 minutes on rower, 2130 meters (avg HR 138, max HR 159)
33 minutes resistance training (avg HR 133, max HR 166)

Seated, raised feet single arm BB Javelin shoulder press:
8 reps at 20lbs
7 reps at 30lbs
6 reps at 40lbs

db side bends;
8 reps at 75lbs
7 reps at 80lbs
7 reps at 85lbs

Low to high cable cross body row:
8 reps at 60lbs (each side)
8 reps at 55lbs (each side)
8 reps at 50lbs (each side)

Smith Machine calf raises;
8 reps at 215lbs
6 reps at 235lbs
6 reps at 235lbs

Lateral Lunge;
8 reps at BW
10 reps at BW
10 reps at BW

Behind the head wide grip pull-down;
8 reps at 115bs
7 reps at 115lbs
7 reps at 115lbs

1 scoop Optimum Nutrition Gold Standard Pre-Workout
3,000 mg citrulline
250mg DMAE
Rainbow light Men's multivitamin
5,000mg Vitamin D3

 

[prodigalso]

03/15/2024

6:30am

11:30 on treadmill, 5.3 mph, 1.0 miles (avg HR 153, max HR 170)
13:18 recumbent bicycle 4.01 miles (avg HR 151, max HR 159)
10 minutes resistance training (avg HR 137, max HR 160)

Smith Machine shrugs;
6 reps at 265lbs
5 reps at 285lbs
5 reps at 305lbs

1 scoop Optimum Nutrition Gold Standard Pre-Workout
3,000 mg citrulline
250mg DMAE
Rainbow light Men's multivitamin
5,000mg Vitamin D3

 

[prodigalso]

03/19/2024

6:120am

12 minutes on treadmill, 5.3 mph, 1.05 miles (avg HR 152, max HR 166)
38 minutes resistance training (avg HR 145, max HR 175)

Asymmetric deadlift (weights on one side) ;
6 reps (each side) at 80lbs
6 reps (each side) at 90lbs
6 reps (each side) at 90lbs

Wide grip cable seated row;
8 reps at 150lbs
7 reps at 160lbs
6 reps at 160lbs

Seal crawl;
10 yards

Kneeling ab rollouts
1st set 8 reps
2nd set 9 reps
3rd set 10 reps

Cable vertical row;
8 reps at 135lbs
7 reps at 145lbs
6 reps at 155lbs

Cable bicep curl;
6 reps at 125lbs
7 reps at 125lbs
8 reps at 125lbs

Resistance band Scapular wall slide with roller:
1st set 10 reps blue band
2nd set 10 reps blue band
3rd set 8 reps blue band

1 scoop Optimum Nutrition Gold Standard Pre-Workout
3,000 mg citrulline
250mg DMAE
Rainbow light Men's multivitamin
5,000mg Vitamin D3

 

[prodigalso]

03/21/2024

6:45am

30 minutes recumbent bicycle 9.52 miles (avg HR 152, max HR 167)
10 minutes resistance training (avg HR 149, max HR 162)

db incline press:
8 reps @ 65lbs (each db)
7 reps @ 70lbs (each db)
6 reps @ 75lbs (each db)

Hollow body db crunch;
10 reps at 30lbs
13 reps at 30lbs
15 reps at 30lbs

1 scoop Optimum Nutrition Gold Standard Pre-Workout
3,000 mg citrulline
250mg DMAE
Rainbow light Men's multivitamin
5,000mg Vitamin D3

 

[prodigalso]

03/22/2024

6:50am

11:15 on treadmill, 5.4 mph, 1.0 miles (avg HR 160, max HR 179)
32 minutes resistance training (avg HR 149, max HR 178)

V grip row:
8 reps at 175lbs
7 reps at 180lbs
6 reps at 185lbs

db fly;
8 reps at 20lbs
7 reps at 25lbs
7 reps at 25lbs

Cable single arm twisting torso punch outs;
8 reps at 70lbs
8 reps at 75lbs
8 reps at 80lbs

BB curls:
6 reps at 80bs
6 reps at 80lbs
6 reps at 80lbs

Smith Machine shrugs;
7 reps at 275lbs
8 reps at 265lbs

Machine leg curl;
2 sets of 6 reps at 185lbs

World's greatest stretch;
1 set (each side) of 5 reps

1 scoop Optimum Nutrition Gold Standard Pre-Workout
3,000 mg citrulline
250mg DMAE
Rainbow light Men's multivitamin
5,000mg Vitamin D3

 

[prodigalso]

04/02/2024

6:50am

30 minutes recumbent bicycle 9.61 miles (avg HR 148, max HR 168)
21 minutes resistance training (avg HR 152, max HR 176)

Seated wide grip row;
6 reps at 130bs
6 reps at 135bs
6 reps at 160bs

Smith machine incline press:
8 reps @ 145lbs
7 reps @ 165lbs
4 reps @ 185lbs

1-2-3 Hammer curls;
4 reps at 35lbs (each db) (8 reps total)
3 reps at 35lbs (each db) (6 reps total)
3 reps at 35lbs (each db) (6 reps total

Hollow body db crunch;
12 reps at 30lbs
15 reps at 30lbs
16 reps at 30lbs

1 scoop Optimum Nutrition Gold Standard Pre-Workout
3,000 mg citrulline
250mg DMAE
Rainbow light Men's multivitamin
5,000mg Vitamin D3

 

[prodigalso]

04/03/2024

6:25am

11:29 on treadmill, 5.3 mph, 1.0 miles (avg HR 157, max HR 174)
38 minutes resistance training (avg HR 152, max HR 181)

BB squats;
6 reps at 135bs
6 reps at 155lbs
6 reps at 175lbs

Smith machine shoulder press;
6 reps at 115lbs
5 reps at 115lbs
4 reps at 115lbs

V grip pull down:
6 reps at 160lbs
6 reps at 165lbs
6 reps at 170lbs

High to low cable cross body row:
8 reps at 50lbs (each side)
8 reps at 45lbs (each side)
8 reps at 45lbs (each side)

Cable Tricep pressdown:
12 reps at 60lbs
10 reps at 70lbs
8 reps at 80lbs

Side Plank (elbow/forearm on floor):
1st set: 25 seconds each side
2nd set: 20 seconds each side
3rd set: 15 seconds each side

1 scoop Optimum Nutrition Gold Standard Pre-Workout
3,000 mg citrulline
250mg DMAE
Rainbow light Men's multivitamin
5,000mg Vitamin D3

 

[prodigalso]

04/04/2024

7:10am

30 minutes recumbent bicycle 9.51 miles (avg HR 152, max HR 167)
12 minutes resistance training (avg HR 153, max HR 174)

1-2-3 Hammer curls;
3 reps at 40lbs (each db) (8 reps total)
4 reps at 35lbs (each db) (6 reps total)
3 reps at 35lbs (each db) (6 reps total

Cable low to high face pull rows:
8 reps at 130lbs
7 reps at 120lbs
7 reps at 120lbs

1 scoop Optimum Nutrition Gold Standard Pre-Workout
3,000 mg citrulline
250mg DMAE
Rainbow light Men's multivitamin
5,000mg Vitamin D3