Prodigalson's Cutting log

prodigalso · Feb 22, 2018

02/22/18

5:45am
9:11 on treadmill (intervals, 1.00 miles)

Machine leg extensions;
3 sets of 10 reps at 125lbs

Romianian Deadlift Row;
3 sets of 8 reps at 5lbs for each side

One legged standing high Paloff Press;
4 sets of 10 reps with resistance band

Scapula Touchdowns;
Face the wall with elbows bent to 90° and shoulders bent to 80°. Take a touchdown pose with resistance band across wrists. Slowly raise hands toward ceiling keeping the touchdown pose. Slowly bring hands down till shoulders are back to 80°. Repeat.
2 sets of 10 reps

One legged db shoulder press (db on same side as unsupported foot);
6 reps at 15lbs
6 reps at 15lbs
7 reps at 15lbs

Preachers curl machine;
6 reps at 90lbs
6 reps at 100lbs
5 reps at 110lbs

Dips;
1st set: 4 reps
2nd set: 3 reps
3rd set: 3 reps

Machine calf extensions (weight on bar over knees):
5 sets of 10 reps at 90lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin

prodigalso · Feb 23, 2018

02/23/18

5:50am

35 minutes on treadmill (3.1 miles)

prodigalso · Feb 26, 2018

02/26/18

5:45am

46 minutes rowing (10,000 meters)
_____________________________________________________________

4:30

WARM UP

Full body foam roll;
10 reps

Foam roll I/T/W;
10 reps

STRENGTH TRAINING

Push-up position planks with shoulder taps;
3 sets of 6 reps

Rear foot elevated goblet squat, emphasize eccentric movement;
3 sets of 6 reps at 18lbs

Medicine Ball push ups (two different sizes, thumbs to armpits);
2 sets of 8 reps

Romainian Deadlift with arms outstretched;
3 sets of 4 reps

Half Kneeling Paloff Press;
2 sets of 8 reps with resistance band

Alternating Rope Waves;
3 sets of 20 reps

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin

prodigalso · Feb 27, 2018

02/27/18

5:45am
9:09 on treadmill (intervals, 1.00 miles)

Incline DB press;
8 reps at 55lbs
8 reps at 60lbs
8 reps at 65lbs

Tall kneeling single arm head still cable row;
4 sets of 10 reps at 50lbs

TRX band single arm row;
1st set: 6 reps
2nd set: 6 reps
3rd set: 6 reps

Romianan Deadlift with arms outstretched;
3 sets of 4 reps

Scapula Touchdowns;
Face the wall with elbows bent to 90° and shoulders bent to 80°. Take a touchdown pose with resistance band across wrists. Slowly raise hands toward ceiling keeping the touchdown pose. Slowly bring hands down till shoulders are back to 80°. Repeat.
2 sets of 10 reps

Preachers curl machine;
6 reps at 90lbs
6 reps at 100lbs
5 reps at 110lbs

Dips;
1st set: 4 reps
2nd set: 4 reps
3rd set: 4 reps

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin

prodigalso · Feb 28, 2018

02/28/18

5:45am

30 minutes rowing (6200 meters)

One legged db shoulder press (db on same side as unsupported foot);
7 reps at 15lbs
7 reps at 15lbs
7 reps at 15lbs

One legged standing high Paloff Press;
4 sets of 10 reps with resistance band

Isometric Shoulder Carry; Hold a kettlebell upright by handle with upper arm parallel to floor and forearm pointed toward the ceiling);
2 sets of 120 feet at 20lbs

Body Saws;
3 sets of 8 reps

--------------------------------------------------------------------------------------------------------------

5:00pm

Romainian Deadlifts with hands outstretched;
3 sets of 4 reps

Tall kneeling single arm landmine press;
6 reps at 35lbs
6 reps at 35lbs
6 reps at 35lbs

TRX band single arm row;
1st set: 8 reps
2nd set: 8 reps
3rd set: 8 reps

Suitcase carry;
2 sets of 30 yards (per side) @ 62lbs

Kneeling wheeled ab roll-outs;
2 sets of 12 reps

Double-Racked KB Squat;
2 sets of 12 reps

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin

prodigalso · Mar 1, 2018

03/01/18

5:45am

9:07 on treadmill (intervals, 1.00 miles)
5 minutes at 7.0 MPH
40 seconds at 3.5 MPH
1:20 at 8.3 MPH
40 seconds at 3.5 MPH
1:27 at 7.9 MPH

Machine leg extensions;
3 sets of 10 reps at 137.5lbs

Machine calf extensions (weight on bar over knee):
5 sets of 10 reps at 90lbs

Romainian Deadlift with arms outstretched;
3 sets of 4 reps

One legged standing high Paloff Press;
4 sets of 10 reps with resistance band

Wide Grip Pull Down;
10 reps at 87.5lbs
8 reps at 100lbs
8 reps at 112.5lbs

Biangular shoulder press machine;
25 reps at 75lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin

prodigalso · Mar 5, 2018

03/05/18

5:55am

30 minutes rowing (7000 meters)
5 minutes jogging on treadmill (0.45 miles)

__________________________________________________________________

4:30

WARM UP

Full body foam roll;
10 reps

Foam roll I/T/W;
10 reps

STRENGTH TRAINING

Push-up position planks with shoulder taps;
3 sets of 8 reps

Trap bar deadlift;
6 reps@ 245lbs
6 reps@ 295lbs
6 reps@ 295lbs

Medicine Ball push ups (two different sizes, thumbs to armpits);
1st set: 10 reps
2nd set: 8 reps

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin

prodigalso · Mar 6, 2018

03/06/18

5:45am

9:00 on treadmill (intervals, 1.00 miles)
5 minutes at 7.1 MPH
40 seconds at 3.5 MPH
1:20 at 8.3 MPH
40 seconds at 3.5 MPH
1:00 at 8.1 MPH

Tall kneeling single arm head still cable row;
4 sets of 10 reps at 50lbs

Incline DB press;
8 reps at 60lbs
8 reps at 65lbs
7 reps at 70lbs

Preachers curl machine;
6 reps at 100lbs
6 reps at 110lbs
5 reps at 120lbs
2 reps at 130lbs

Dips;
1st set: 5 reps
2nd set: 4 reps
3rd set: 4 reps

Half kneeling Paloff Press;
3 sets of 10 reps with resistance band

Wide Grip Pull Down;
6 reps at 100lbs
6 reps at 112.5lbs
6 reps at 125lbs
5 reps at 137.5lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin

prodigalso · Mar 7, 2018

03/07/18

5:58am

30 minutes rowing (6420 meters)

__________________________________________________________________

5:00pm

Kneeling wheeled ab roll-outs;
3 sets of 10 reps

Double racked kettlebell squats;
10 reps at 70lbs
10 reps at 70lbs
10 reps at 70lbs

TRX band single arm row;
1st set: 8 reps
2nd set: 8 reps
3rd set: 8 reps

Suitcase carry;
1st set: 40 yards (per side) @ 80lbs
2nd set: 60 yards (per side) @ 56lbs
3rd set: 60 yards (per side) @ 56lbs

Romanian Deadlifts with hand outstretched, resistance band ;
3 sets of 4 reps

Tall kneeling single arm landmine press;
8 reps at 35lbs
8 reps at 40lbs
8 reps at 40lbs

Assault bike;
3 sets of 0.1 miles in 3:15 seconds

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin

prodigalso · Mar 8, 2018

03/08/18

5:55am
8:58 on treadmill (intervals, 1.00 miles) Woohoo! Broke into the eights!

Romanian Deadlift with arms outstretched, resistance band;
3 sets of 4 reps

One legged db shoulder press (db on same side as unsupported foot);
8 reps at 15lbs
8 reps at 15lbs
8 reps at 15lbs

db shoulder press (weight listed is for each db);
6 reps at 45lbs
6 reps at 50lbs

Half Kneeling Paloff Press, superset with full kneeling paloff press;
3 sets of 10 reps with resistance band

Isometric Shoulder Carry; Hold a kettlebell upright by handle with upper arm parallel to floor and forearm pointed toward the ceiling);
3 sets of 120 feet at 20lbs

Horse Stance DB bent over row;
3 sets of 12 reps at 30lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin

prodigalso · Mar 9, 2018

03/09/18

5:50am
45 minutes on treadmill (4.12 miles)

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin

prodigalso · Mar 12, 2018

03/12/18

5:50am

44 minutes rowing (10,000 meters)

__________________________________________________________________

4:30pm

Rear foot elevated goblet squat, emphasize eccentric movement;
3 sets of 8 reps at 26lbs

Slide Board;
2 sets of 15 slides

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin

prodigalso · Mar 13, 2018

03/13/18

5:50am
8:54 on treadmill (intervals, 1.00 miles)

Incline DB press;
8 reps at 70lbs
7 reps at 75lbs
3 reps at 80lbs
4 reps at 75lbs

Romanian Deadlift with arms outstretched, resistance band;
2 sets of 4 reps

One legged db shoulder press (db on same side as unsupported foot);
10 reps at 17.5lbs
10 reps at 17.5lbs
7 reps at 17.5lbs

Tall kneeling single arm head still cable row;
4 sets of 10 reps at 60lbs

TRX Band Slow Motion Row (Slo Mo Row)
Perform a slow motion TRX band row, keeping shoulders pulled down and back throughout movement. Pause for two seconds at the top of the rep);
3 sets of 6 reps

TRX Hamstring Curls;
3 sets of 6 reps

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin

prodigalso · Mar 14, 2018

03/14/18

5:45am

44 minutes rowing (10,000 meters)

__________________________________________________________________

5:00pm

Romanian Deadlifts with resistance band;
3 sets of 4 reps

Tall kneeling single arm landmine press;
8 reps at 35lbs
8 reps at 35lbs
8 reps at 35lbs

TRX band single arm row;
1st set: 10 reps
2nd set: 8 reps
3rd set: 8 reps

Suitcase carry;
40 yards (per side) @ 62lbs
20 yards (per side) @ 62lbs
20 yards (per side) @ 62lbs

Kneeling wheeled ab roll-outs;
3 sets of 10 reps

Double racked kettlebell squats;
10 reps at 70lbs
10 reps at 70lbs
10 reps at 70lbs

Slide Board;
3 sets of 20 slides

Assault bike;
3 sets of 0.1 miles in 3:15 seconds

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin

prodigalso · Mar 15, 2018

03/15/18

5:45am
8:53 on treadmill (intervals, 1.00 miles)

Face Pull Row
3 sets of 10 reps @ 70lbs

Head Still Drill (rotate torso holding medicine ball at stomach, keep head pointing straight ahead);
3 sets of 10 reps

Scapula Touchdowns;
Face the wall with elbows bent to 90° and shoulders bent to 80°. Take a touchdown pose with resistance band across wrists. Slowly raise hands toward ceiling keeping the touchdown pose. Slowly bring hands down till shoulders are back to 80°. Repeat.
3 sets of 10 reps

Machine leg extensions;
3 sets of 10 reps at 137.5lbs

Horse Stance DB bent over row;
10 reps at 35lbs
10 reps at 35lbs
10 reps at 40lbs

Wide Grip Pull Down;
8 reps at 112.5lbs
6 reps at 125lbs
6 reps at 137.5lbs

Preachers curl machine;
6 reps at 110lbs
4 reps at 120lbs
2 reps at 130lbs superset with 4 reps at 90 lbs

Dips;
1st set: 5 reps
2nd set: 5 reps
3rd set: 5 reps

Machine calf extensions (weight on bar over knees):
10 reps at 90lbs
10 reps at 110lbs
10 reps at 90lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin

prodigalso · Mar 16, 2018

03/16/18

5:45am
47 minutes on treadmill (4.3 miles)

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin

prodigalso · Mar 19, 2018

03/19/18

5:40am

44 minutes rowing (10,000 meters, avg HR 145, peak HR 170)

__________________________________________________________________

4:30pm

WARM UP

Pressups;
10 reps

Rocking back push-ups;
10 reps

Cat/Cow back stretch;
10 reps

STRENGTH TRAINING

Trap bar deadlift;
10 reps@ 155lbs
6 reps@ 245lbs
6 reps@ 265lbs
5 reps@ 295lbs

Medicine Ball push ups (two different sizes, switch balls each time, thumbs to armpits);
3 sets of 9 reps

Half Kneeling Paloff Press;
2 sets of 10 reps with resistance band

Alternating Rope Waves;
3 sets of 20 reps

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin

prodigalso · Mar 20, 2018

03/20/18

5:40am

8:55 on treadmill (intervals, 1.00 miles, avg HR 140, peak HR 166 )
3 minutes at 7.5 MPH
40 seconds at 3.5 MPH
1:20 at 8.5 MPH
40 seconds at 3.5 MPH
1:20 at 8.6 MPH
40 seconds at 3.5 MPH
0:55 at 8.4 MPH

Incline DB press;
7 reps at 70lbs
6 reps at 75lbs
6 reps at 70lbs

Wide Grip Pull Down;
6 reps at 112.5lbs, slow
6 reps at 100lbs
6 reps at 87.5lbs

Face Pull Row
3 sets of 10 reps @ 70lbs

Head Still Drill (rotate torso holding medicine ball at stomach, keep head pointing straight ahead);
3 sets of 10 reps

Push-up position plank with elbows rotated outward
3 sets of 20 seconds

Tall kneeling single arm head still cable row;
3 sets of 10 reps at 70lbs

Machine calf extensions (weight on bar over knees):
3 sets of 10 reps at 95lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin

prodigalso · Mar 21, 2018

03/21/18

5:43am

30 minutes rowing (6400 meters, avg HR 136, peak HR 166)

__________________________________________________________________

4:30pm

Romanian Deadlifts with resistance band;
4 sets of 4 reps

Kneeling wheeled ab roll-outs;
4 sets of 5 reps

Tall kneeling single arm landmine press;
4 sets of 5 reps at 40lbs

TRX band single arm row;
1st set: 6 reps
2nd set: 5 reps
3rd set: 7 reps

Suitcase carry;
3 sets of 25 yards (per side) @ 62lbs

Double racked kettlebell squats;
12 reps at 70lbs
12 reps at 70lbs
10 reps at 70lbs

Assault bike;
1 set of 0.1 miles

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin

prodigalso · Mar 22, 2018

03/22/18

5:45am
8:46 on treadmill (intervals, 1.00 miles, avg HR 137, peak HR 162)

Preachers curl machine;
6 reps at 100lbs
6 reps at 110lbs
5 reps at 120lbs superset with 4 reps at 90 lbs

Scapula Touchdowns;
Face the wall with elbows bent to 90° and shoulders bent to 80°. Take a touchdown pose with resistance band across wrists. Slowly raise hands toward ceiling keeping the touchdown pose. Slowly bring hands down till shoulders are back to 80°. Repeat.
3 sets of 10 reps

Machine leg extensions;
10 reps at 137.5lbs
10 reps at 137.5lbs
10 reps at 150lbs

Isometric Shoulder Carry; Hold a kettlebell upright by handle with upper arm parallel to floor and forearm pointed toward the ceiling);
3 sets of 120 feet at 20lbs

One legged db shoulder press (db on same side as unsupported foot);
10 reps at 20lbs
9 reps at 20lbs
8 reps at 20lbs

Dips;
1st set: 4 reps
2nd set: 4 reps
3rd set: my shoulder was giving me trouble so I switched to bb overhead tricep ext; 15 reps at 60 lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin

prodigalso · Mar 23, 2018

03/23/18

5:41am
50 minutes on treadmill (4.5 miles, avg HR 156, peak HR 176)

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin

BOSSMAN · Mar 23, 2018

What's your current weight, that's a hell of a log.

prodigalso · Mar 23, 2018

BOSSMAN said:
What's your current weight, that's a hell of a log.

God is good! I'm at approximately 225lbs ~23% bodyfat. Still cutting, but at a bit of a plateau, but it's somewhat normal for the winter months...

BOSSMAN · Mar 24, 2018

That's awesome, I went from 300 to 192 in 2 years. Same diet as you, different workouts, and I used supps. I have a log in weight loss section.

prodigalso · Mar 26, 2018

03/26/18

5:45am

30 minutes rowing (6275 meters, avg HR 130, peak HR 147)

15 minutes on treadmill (1.32 miles, avg HR 155, peak HR 162)

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin

prodigalso · Mar 27, 2018

03/27/18

5:45am

Warm-up

8:50 on treadmill (intervals, 1.00 miles, avg HR 148, peak HR 171)
3 minutes at 7.7 MPH
40 seconds at 3.5 MPH
1:20 at 8.7 MPH
40 seconds at 3.5 MPH
1:20 at 8.6 MPH
40 seconds at 3.5 MPH
1:10 at 8.5 MPH

Resistance Training (avg HR 136, peak HR 156)

Wide Grip Pull Down;
3 sets of 6 reps at 100lbs, slow reps

Face Pull Row
3 sets of 10 reps @ 75lbs

One legged db shoulder press (db on same side as unsupported foot);
7 reps at 25lbs
6 reps at 25lbs
7 reps at 25lbs

Head Still Drill (rotate torso holding medicine ball at stomach, keep head pointing straight ahead);
3 sets of 10 reps

Romanian deadlift:
3 sets of 4 reps at 10lbs

Machine leg extensions;
10 reps at 162.5lbs
10 reps at 162.5lbs
10 reps at 162.5lbs

Half Kneeling Paloff Press, superset with full kneeling paloff press;
3 sets of 10 reps with resistance band

Lying roller hamstring curls;
3 sets of 8 reps

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin

prodigalso · Mar 28, 2018

03/28/18

5:45am

30 minutes rowing (6200 meters, avg HR 133, peak HR 154)

20 minutes on treadmill (1.80 miles, avg HR 153, peak HR 161)

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin

prodigalso · Mar 29, 2018

03/29/18

5:52am

8:50 on treadmill (intervals, 1.00 miles, avg HR 139, peak HR 160)
3 minutes at 7.7 MPH
40 seconds at 3.3 MPH
1:20 at 8.5 MPH
40 seconds at 3.3 MPH
1:20 at 8.7 MPH
40 seconds at 3.3 MPH
1:10 at 8.7 MPH

Resistance Training (avg HR 126, peak HR 155)

Incline DB press;
8 reps at 70lbs
7 reps at 75lbs
8 reps at 70lbs

BB curls;
8 reps at 70lbs
8 reps at 70lbs
8 reps at 70lbs

Tall kneeling single arm head still cable row;
4 sets of 10 reps at 75lbs

BB skullcrushers;
8 reps at 60lbs
8 reps at 70lbs
8 reps at 80lbs

Rear Delt Fly machine;
8 reps at 72lbs
8 reps at 72lbs
8 reps at 72lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin

prodigalso · Apr 9, 2018

04/09/18

5:50am

30 minutes rowing (7000 meters, avg HR 149, peak HR 183)

15 minutes on treadmill (1.38 miles, avg HR 157, peak HR 172)

_______________________________________________________________________

4:30pm

Wide grip pull down;
2 sets of 8 reps @ 80lbs

Romanian deadlift with hands outstretched (resistance band);
3 sets of 6 reps at 25lbs

Renegade row;
5 reps at 15lbs
5 reps at 15lbs
6 reps at 12.5lbs

Tiptoe ball slams;
3 sets 6 reps at 15lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin

prodigalso · Apr 10, 2018

04/10/18

5:50am
8:45 on treadmill (intervals, 1.00 miles, avg HR 135, peak HR 160)

Resistance Training (avg HR 124, peak HR 155)

Romanian Deadlift;
3 sets of 6 reps @ 10lbs

One legged db shoulder press (db on same side as unsupported foot);
7 reps at 25lbs
6 reps at 25lbs
10 reps at 20lbs

TRX Band Slow Motion Row (Slo Mo Row)
3 sets of 10 reps

Kneeling Paloff Press;
3 sets of 10 reps with resistance band

Renegade row;
5 reps at 15lbs
5 reps at 15lbs
6 reps at 12.5lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin

BOSSMAN · Apr 10, 2018

Looks like you are still rolling, come join me

http://anabolicminds.com/forum/supplement-reviews-logs/302033-bossmans-first-supplement.html

BOSSMAN · Apr 10, 2018

Looks like you are still rolling, come join me

http://anabolicminds.com/forum/supplement-reviews-logs/302033-bossmans-first-supplement.html

prodigalso · Apr 11, 2018

04/11/18

5:50am

30 minutes rowing (6800 meters, avg HR 144, peak HR 175)

15 minutes on treadmill (1.40 miles, avg HR 161, peak HR 171)

_______________________________________________________________________

prodigalso · Apr 12, 2018

04/12/18

5:50am
8:44 on treadmill (intervals, 1.00 mile)

Resistance Training (avg HR 127, peak HR 151)

DB incline press;
3 sets of 8 reps @ 70lbs

Wide grip pull down;
3 sets of 6 reps @ 100lbs

BB curls;
10 reps @ 60lbs
10 reps @ 70lbs
10 reps @ 80lbs

BB overhead tricep extension;
8 reps @ 60lbs
8 reps @ 70lbs
8 reps @ 80lbs

Standing calf extensions;
40 reps at bodyweight

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin

prodigalso · Apr 13, 2018

04/13/18

5:45am
55 minutes on treadmill (5 miles, avg HR 159, peak HR 177)

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin

prodigalso · Apr 17, 2018

04/17/18

5:50am
8:44 on treadmill (intervals, 1.00 miles, avg HR 141, peak HR 162)

Resistance Training (avg HR 132, peak HR 159)

Tall kneeling single arm head still cable row;
2 sets of 10 reps at 75lbs

DB incline press;
3 sets of 8 reps @ 70lbs

Renegade row;
6 reps at 12.5lbs
6 reps at 12.5lbs
6 reps at 12.5lbs

Standing calf extensions;
45 reps at bodyweight

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin

prodigalso · Apr 17, 2018

04/17/18

5:50am
8:44 on treadmill (intervals, 1.00 miles, avg HR 141, peak HR 162)

Resistance Training (avg HR 132, peak HR 159)

Tall kneeling single arm head still cable row;
2 sets of 10 reps at 75lbs

DB incline press;
3 sets of 8 reps @ 70lbs

Renegade row;
6 reps at 12.5lbs
6 reps at 12.5lbs
6 reps at 12.5lbs

Standing calf extensions;
45 reps at bodyweight

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin

prodigalso · Apr 18, 2018

04/18/18

5:45am

30 minutes rowing (6600 meters, avg HR 143, peak HR 175)

15 minutes on treadmill (1.41 miles, avg HR 154, peak HR 169)

_______________________________________________________________________

prodigalso · Apr 20, 2018

04/20/18

5:45am
54.5 minutes on treadmill (5 miles, avg HR 167, peak HR 189)

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin

prodigalso · Apr 23, 2018

04/23/18

5:45am

30 minutes rowing (6400 meters, avg HR 139, peak HR 159)

15 minutes on treadmill (1.43 miles, avg HR 158, peak HR 170)

_______________________________________________________________________

prodigalso · Apr 24, 2018

04/24/18

5:45am
8:45 on treadmill (intervals, 1.00 miles, avg HR 132, peak HR 157)

Resistance Training (avg HR 127, peak HR 157)

TRX Band Slow Motion Row (Slo Mo Row)
8 reps
9 reps
10 reps

Renegade row;
7 reps at 10lbs
7 reps at 10lbs
7 reps at 10lbs

Romanian Deadlift;
4reps @ 10lbs
5 reps @ 10lbs
6 reps @ 10lbs

Kneeling Paloff Press;
3 sets of 10 reps @ 50lbs

BB Straight leg deadlift;
8 reps at 70lbs
8 reps at 70lbs
8 reps at 70lbs

BB Shrugs;
8 reps at 180lbs
7 reps at 200lbs
6 reps at 220lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin

prodigalso · Apr 24, 2018

04/24/18

5:45am
8:45 on treadmill (intervals, 1.00 miles, avg HR 132, peak HR 157)

Resistance Training (avg HR 127, peak HR 157)

TRX Band Slow Motion Row (Slo Mo Row)
8 reps
9 reps
10 reps

Renegade row;
7 reps at 10lbs
7 reps at 10lbs
7 reps at 10lbs

Romanian Deadlift;
4reps @ 10lbs
5 reps @ 10lbs
6 reps @ 10lbs

Kneeling Paloff Press;
3 sets of 10 reps @ 50lbs

BB Straight leg deadlift;
8 reps at 70lbs
8 reps at 70lbs
8 reps at 70lbs

BB Shrugs;
8 reps at 180lbs
7 reps at 200lbs
6 reps at 220lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin

prodigalso · Apr 25, 2018

04/25/18

5:45am

30 minutes rowing (6300 meters, avg HR 134, peak HR 159)

17 minutes on treadmill (1.55 miles, avg HR 153, peak HR 162)

_______________________________________________________________________

prodigalso · Apr 26, 2018

04/26/18

5:50am
8:44 on treadmill (intervals, 1.00 miles, avg HR 140, peak HR 162)

Resistance Training (avg HR 119, peak HR 147)

DB incline press;
9 reps @ 65lbs
8 reps @ 65lbs
8 reps @ 65lbs

Wide grip pull down;
10 reps @ 100lbs
8 reps @ 112.5lbs
6 reps @ 125lbs

Isometric Shoulder Carry;
3 sets of 90 feet at 20lbs

Preachers curl machine;
8 reps at 90lbs
7 reps at 100lbs
6 reps at 110lbs

Cable pull-overs;
8 reps @ 60lbs
8 reps @ 70lbs
8 reps @ 80lbs

Standing calf extensions;
45 reps at bodyweight

Body Saws;
3 sets of 8 reps

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin

prodigalso · Apr 27, 2018

04/27/18

5:45am

30 minutes on treadmill (2.5 miles, avg HR 146, peak HR 170)

15 minutes rowing (3350 meters, avg HR 154, peak HR 168)

_______________________________________________________________________

prodigalso · Apr 30, 2018

04/30/18

5:55am

35 minutes rowing (7300 meters, avg HR 152, peak HR 168)

10 minutes on treadmill (1.0 miles, avg HR 142, peak HR 166)

_______________________________________________________________________

4:30pm

Wide grip pull down;
10 reps @ 100lbs
10 reps @ 110lbs
10 reps @ 120lbs
10 reps @ 130lbs

Renegade row;
6 reps at 12.5lbs
6 reps at 12.5lbs
6 reps at 12.5lbs
6 reps at 12.5lbs

Sled push;
30 yards at 225lbs
30 yards at 225lbs
30 yards at 225lbs (sprint)
30 yards at 225lbs (sprint)

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin

prodigalso · May 1, 2018

05/01/18

5:45am
8:44 on treadmill (intervals, 1.00 miles, avg HR 134, peak HR 159)

Resistance Training (avg HR 126, peak HR 155)

BB incline press (Smith Machine);
10 reps @ 90lbs
10 reps @ 110lbs
8 reps @ 130lbs
6 reps @ 150lbs

Reverse fly (Rear delt row);
10 reps at 108
10 reps at 108
10 reps at 108
10 reps at 120

Head Still Drill (rotate torso holding medicine ball at stomach, keep head pointing straight ahead);
3 sets of 10 reps

Face Pull Row
3 sets of 10 reps @ 75lbs

Machine calf extensions (weight on bar over knees):
3 sets of 10 reps at 70lbs

Close grip incline BB press;
10 reps at 50lbs
10 reps at 70lbs
10 reps at 80lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin

prodigalso · May 2, 2018

05/02/18

5:45am
60 minutes rowing (12,650 meters, avg HR 143, peak HR 166)

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin

prodigalso · May 3, 2018

05/03/18

5:45am
8:37 on treadmill (intervals, 1.00 miles, avg HR 139, peak HR 163)

Resistance Training (avg HR 131, peak HR 162)

TRX Band Slow Motion Row (Slo Mo Row)
3 sets of 10 reps

Body Saws;
3 sets of 8 reps

Raised feet push-up with hands on upright dumbbells;
1st set: 10 reps
2nd set: 8 reps
3rd set: 6 reps
4th set: 6 reps

One legged db shoulder press (db on same side as unsupported foot);
10 reps at 20lbs
10 reps at 20lbs
10 reps at 20lbs

BB Shrugs;
8 reps at 180lbs
7 reps at 200lbs
6 reps at 220lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin

prodigalso · May 4, 2018

05/04/18

5:45am
32 minutes on treadmill (3.1 miles, avg HR 152, peak HR 169)

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin

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