Prodigalson's Cutting log

[prodigalso]

08/12/18


3:30pm

23 minutes running (2.4 miles) (avg HR 163, max HR 182)

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

08/13/18

5:10am
5 minutes stair climbing (19 floors, avg HR 123, max HR 158)

28 minutes strength Training (avg HR 115, max HR 137):

Head still drill;
2 sets of 10 reps

Hammer Strength Preachers curl machine:
6 reps @ 88lbs
5 reps @ 88lbs
4 reps @ 88lbs

Machine leg curl;
6 reps at 66lbs
6 reps at 77lbs
6 reps at 77lbs

db bent over row with opposite leg outstretched;
6 reps at 44lbs
6 reps at 44lbs
6 reps at 44lbs

seated leaning forward db shrugs;
12 reps at 132lbs
12 reps at 132lbs
12 reps at 132lbs

Wide Grip pull down;
10 reps at 115lbs
10 reps at 115lbs
10 reps at 115lbs

Seated V-Grip cable rows;
8 reps at 130lbs
8 reps at 130lbs
8 reps at 130lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

08/14/18

5:10am

5 minutes rowing (1000 meters, avg HR 118, max HR 143)

27 minutes Resistance Training (avg HR 121, peak HR 162)

Raised feet push-ups;
8 reps at BW
8 reps at BW
8 reps at BW

BB Sumo deadlift ;
8 reps at 133lbs
6 reps at 175lbs
5 reps at 200lbs

Cable tricep extensions;
10 reps at 70lbs
10 reps at 70lbs
10 reps at 70lbs
10 reps at 70lbs

Cable pallof press:
1 set of 10 reps @ 70lbs
1 set of 10 reps @ 60lbs

Standing calf extensions;
45 reps at BW

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

08/14/18


4:15pm

24 minutes running (2.4 miles) (avg HR 163, max HR 180)

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

08/15/18

5:10am
33 minutes strength Training (avg HR 108, max HR 139):

BB bent over row;
6 reps at 111lbs
6 reps at 111lbs
6 reps at 111lbs

BB bicep curl:
8 reps @ 48lbs
8 reps @ 48lbs
8 reps @ 48lbs

BB shrugs;
12 reps at 111lbs
10 reps at 177lbs
8 reps at 221lbs

Renegade Rows (feet at narrower position: at shoulder width);
10 @ 22lbs
10 @ 22lbs
10 @ 22lbs

db bent over reverse fly;
6 reps at 18lbs
8 reps at 13lbs
8 reps at 13lbs

db lateral raise;
8 reps at 18lbs
10 reps at 13lbs
10 reps at 13lbs

Roman chair kettlebell side bends;
10 reps at 22lbs
9 reps at 22lbs
8 reps at 22lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

08/16/18

5:10am

34 minutes Resistance Training (avg HR 109, peak HR 127)

TRX band jacknife;
10 reps
10 reps
10 reps

Raised feet push-ups;
8 reps at BW
8 reps at BW
8 reps at BW

Smith machine close grip BB Incline press;
8 reps at 110lbs
7 reps at 110lbs
6 reps at 133lbs

Shoulder press machine;
6 reps at 198lbs
5 reps at 243lbs
2 reps at 243lbs

Leg Press machine;
10 reps at 220lbs
10 reps at 220lbs
10 reps at 220lbs

Dip machine;
6 reps at 176lbs
6 reps at 176lbs
6 reps at 176lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

08/17/18

4:55am

10 minutes rowing (2000 meters, avg HR 150, max HR 174)

40 minutes strength training (avg HR 112, max HR 149):

side planks;
3 sets of 30 seconds on each side

Head still half kneeling single arm cable row;
3 sets (each arm) of 10 reps at 80lbs

cable bicep curl;
10 reps at 80lbs
10 reps at 90lbs
10 reps at 100lbs

Cable vertical row;
10 reps at 90lbs
10 reps at 90lbs
10 reps at 100lbs

db bent over row with opposite leg outstretched;
6 reps at 40lbs
6 reps at 40lbs
6 reps at 40lbs

bb wrist curl;
25 reps at 27lbs
25 reps at 627lbs
25 reps at 27lbs

plate pinches;
65 seconds at 11lbs (each hand)
65 seconds at 11lbs (each hand)
65 seconds at 11lbs (each hand)

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

08/19/18

6:30pm

22 minutes running (2.4 miles) (avg HR 162, max HR 184)

------------------------------------------------------------------------
08/20/18

5:00am
10 minutes rowing (2050 meters, avg HR 137, max HR 158)

31 minutes Resistance Training (avg HR 133, peak HR 156)

Raised feet push-ups;
8 reps at BW
8 reps at BW
8 reps at BW
8 reps at BW

Cable pallof press:
1 set of 10 reps @ 70lbs
1 set of 10 reps @ 65lbs

Dips;
4 reps at BW
4 reps at BW
4 reps at BW

One legged, single arm db shoulder press:
10 reps @ 27lbs
10 reps @ 27lbs
10 reps @ 22lbs

Leg Press machine;
8 reps at 265lbs
8 reps at 265lbs
8 reps at 265lbs

Romanian deadlift:
8 @ 13lbs
6 @ 13lbs
6 @ 13lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

08/21/18

5:00am
10 minutes rowing (2000 meters, avg HR 133, max HR 151)

33 minutes strength Training (avg HR 120, max HR 162):

db hammer curls (weight listed is for each db:
10 reps @ 31lbs
9 reps @ 35lbs
8 reps @ 40lbs

Machine leg curl;
6 reps at 66lbs
6 reps at 66lbs
6 reps at 66lbs

Single arm TRX band row;
3 sets of 6 reps each arm

Wide Grip pull down;
8 reps at 130lbs
7 reps at 130lbs
7 reps at 130lbs

seated leaning forward db shrugs;
6 reps at 114lbs
14 reps at 114lbs
14 reps at 114lbs

Renegade Rows (feet at narrower position: at shoulder width);;
11 @ 22lbs
11 @ 22lbs
11 @ 22lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

08/22/18

5:10am

5 minutes running on treadmill (0.53 miles, avg HR 147, max HR 167)

32 minutes Resistance Training (avg HR 116, peak HR 144)

smith machine bench press;
8 reps at 111lbs
8 reps at 133lbs
8 reps at 155lbs
6 reps at 177lbs

BB deadlift ;
6 reps at 111lbs
6 reps at 111lbs
5 reps at 200lbs

side planks;
3 sets of 30 seconds on each side

db incline press (weight listed is for each db);
3 sets of 10 reps at 53lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

08/23/18

5:00am
10 minutes rowing (2000 meters, avg HR 131, max HR 151)

33 minutes strength Training (avg HR 120, max HR 150):

Seated machine rows;
10 reps at 110lbs
10 reps at 132lbs
10 reps at 154lbs

db hammer curls (weight listed is for each db):
10 reps @ 35lbs
10 reps @ 40lbs
8 reps @ 44lbs

Renegade Rows (feet at narrower position: at shoulder width);
10 @ 22lbs
10 @ 22lbs
10 @ 22lbs

seated leaning forward db shrugs;
14 reps at 123lbs
14 reps at 123lbs
14 reps at 123lbs

V-Grip pull down;
8 reps at 130lbs
8 reps at 145lbs
8 reps at 160lbs

side bends;
8 reps at 33lbs
8 reps at 33lbs
6 reps at 33lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

08/24/18

5:00am
5 minutes running on treadmill (0.53 miles, avg HR 139, max HR 159)

30 minutes Resistance Training (avg HR 117, peak HR 154)

BB skullcrushers:
12 reps @ 55lbs
10 reps @ 55lbs
10 reps @ 55lbs

One legged, single arm db shoulder press:
7 reps @ 27lbs
8 reps @ 27lbs
8 reps @ 22lbs

db lateral raise;
10 reps at 13lbs
10 reps at 13lbs
10 reps at 13lbs

Push-ups;
8 reps at BW
8 reps at BW
8 reps at BW

Romanian deadlift:
6 @ 13lbs
5 @ 13lbs
6 @ 13lbs

Calf extension machine;
10 reps at 77lbs
10 reps at 77lbs
10 reps at 77lbs

Cable tricep extensions;
10 reps at 130lbs
10 reps at 130lbs
10 reps at 130lbs

Back Hyper extensions;
15 reps at BW

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

08/28/18

5:00am

6 minutes stair climbing (23 floors, 2050 meters, avg HR 133, max HR 155)

32 minutes Resistance Training (avg HR 115, peak HR 142)

Close grip bench press;
10 reps at 111lbs
10 reps at 133lbs
8 reps at 155lbs

BB Sumo deadlift ;
6 reps at 187lbs
6 reps at 187lbs
6 reps at 187lbs

Incline db bench press (weight listed is for each db);
10 reps at 57lbs
10 reps at 57lbs
10 reps at 57lbs

One legged, single arm db shoulder press:
12 reps @ 18lbs
12 reps @ 18lbs
10 reps @ 18lbs

Cable tricep extensions;
10 reps at 70lbs
10 reps at 70lbs
10 reps at 70lbs

Calf extension machine;
10 reps at 110lbs
8 reps at 110lbs
8 reps at 110lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

08/29/18

5:00am
10 minutes rowing (2000 meters, avg HR 125, max HR 139)

32 minutes strength Training (avg HR 111, max HR 152):

db hammer curls (weight listed is for each db:
10 reps @ 35lbs
10 reps @ 40lbs
10 reps @ 40lbs

Renegade Rows (feet at narrow position: 6” between feet);
9 @ 22lbs
9 @ 22lbs
9 @ 22lbs

db bent over reverse fly;
10 reps at 18lbs
10 reps at 18lbs
10 reps at 18lbs

seated leaning forward db shrugs;
12 reps at 132lbs
12 reps at 132lbs
12 reps at 132lbs

Seated Wide Grip cable rows;
8 reps at 130lbs
8 reps at 130lbs
8 reps at 130lbs

V-Grip pull down;
10 reps at 130lbs
10 reps at 145lbs
8 reps at 160lbs

cable vertical row;
10 reps at 80lbs
10 reps at 80lbs
10 reps at 80lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

08/30/18

5:00am

5 minutes jogging on treadmill (0.5 miles, avg HR 145, max HR 165)

34 minutes Resistance Training (avg HR 120, peak HR 159)

Smith incline bench press;
10 reps at 111lbs
10 reps at 133lbs
10 reps at 155lbs
6 reps at 177lbs

BB Squats;
6 reps at 133lbs
6 reps at 133lbs
6 reps at 177lbs
6 reps at 177lbs

Shoulder press machine;
10 reps at 176lbs
8 reps at 176lbs
5 reps at 176lbs

Decline press machine;
10 reps at 198lbs
4 reps at 198lbs
4 reps at 198lbs

Dip machine;
10 reps at 154lbs
10 reps at 154lbs
10 reps at 154lbs

Calf extensions;
20 reps at BW
20 reps at BW
25 reps at BW

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

09/13/18

5:00am
10 minutes rowing (2050 meters, avg HR 129, max HR 144)

30 minutes strength Training (avg HR 126, max HR 149):

Machine leg curl;
8 reps at 66lbs
8 reps at 66lbs
8 reps at 66lbs

db hammer curls (weight listed is for each db:
10 reps @ 40lbs
10 reps @ 40lbs
10 reps @ 40lbs

Renegade Rows (feet at narrow position: 6” between feet);
8 @ 18lbs
8 @ 18lbs
8 @ 18lbs

BB shrugs;
10 reps at 177lbs
8 reps at 221lbs
7 reps at 221lbs

Seated Machine rows;
10 reps at 110lbs
8 reps at 154lbs
8 reps at 154lbs

Machine pull down;
8 reps at 176lbs
8 reps at 176lbs
8 reps at 176lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

09/14/18

5:05am

6 minutes stair climbing (26 floors, avg HR 132, max HR 155)

30 minutes Resistance Training (avg HR 116, peak HR 145)

Smith incline bench press;
10 reps at 111lbs
10 reps at 133lbs
10 reps at 133lbs
10 reps at 133lbs

BB Squats;
6 reps at 155lbs
6 reps at 155lbs
6 reps at 155lbs

Shoulder press machine;
5 reps at 198lbs
7 reps at 132lbs
6 reps at 132lbs

Decline press machine;
10 reps at 176lbs
10 reps at 176lbs
10 reps at 176lbs

Cable tricep extensions;
10 reps at 50lbs
10 reps at 50lbs
10 reps at 50lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

______________________________________________

09/15/18

6:00pm

22 minutes jogging (2.4 miles, avg HR 160, max HR 176)
________________________________________________________________

 

[prodigalso]

09/18/18
4:50am

6 minutes stair climbing (26 floors, avg HR 145, max HR 167)

43 minutes strength training (avg HR 118, max HR 162):

BB bent over row;
6 reps at 90lbs
6 reps at 111lbs
6 reps at 111lbs
6 reps at 111lbs

BB bicep curl:
5 reps @ 60lbs
10 reps @ 37lbs
10 reps @ 43lbs
9 reps @ 48lbs

Machine leg curl;
8 reps at 66lbs
8 reps at 66lbs
8 reps at 66lbs

seated leaning forward db shrugs;
12 reps at 142lbs
12 reps at 142lbs
12 reps at 142lbs

Renegade Rows (feet at narrower position: at shoulder width);
8 reps at 18lbs
8 reps at 18lbs
8 reps at 18lbs

db bent over reverse fly;
8 reps at 18lbs
8 reps at 18lbs
8 reps at 18lbs

Seated Machine rows;
8 reps at 154lbs
8 reps at 154lbs
8 reps at 154lbs

Machine pull down;
8 reps at 154lbs
8 reps at 154lbs
8 reps at 154lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

09/19/18

5:00am
10 minutes rowing (2000 meters, avg HR 138, max HR 158)

35 minutes strength Training (avg HR 124, max HR 156):

Smith incline bench press;
10 reps at 111lbs
10 reps at 111lbs
10 reps at 122lbs

BB Deadlifts;
8 reps at 133lbs
8 reps at 178lbs
8 reps at 178lbs

Shoulder press machine;
10 reps at 132lbs
10 reps at 132lbs
5 reps at 132lbs

Decline press machine;
10 reps at 154lbs
10 reps at 154lbs
9 reps at 154lbs

Calf extensions;
25 reps at BW
25 reps at BW
25 reps at BW

Cable tricep extensions;
10 reps at 50lbs
10 reps at 60lbs
10 reps at 60lbs

Raised feet push-ups;
6 reps at BW
5 reps at BW
4 reps at BW

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

09/20/18
4:50am

6 minutes stair climbing (26 floors, avg HR 140, max HR 160)

44 minutes strength training (avg HR 119, max HR 148):

Face pull rows;
10 reps at 60lbs
10 reps at 60lbs
10 reps at 60lbs

Romanian deadlift:
8 @ 13lbs
8 @ 13lbs
8 @ 13lbs

cable bicep curl;
10 reps at 80lbs
10 reps at 80lbs
10 reps at 80lbs

cable vertical row;
10 reps at 80lbs
10 reps at 80lbs
10 reps at 80lbs

Machine leg curl;
6 reps at 66lbs
6 reps at 66lbs
6 reps at 66lbs

bb wrist curl;
25 reps at 33lbs
25 reps at 33lbs
19 reps at 33lbs

Seated Machine rows;
10 reps at 110lbs
10 reps at 110lbs
10 reps at 110lbs

Machine pull down;
10 reps at 154lbs
10 reps at 154lbs
10 reps at 154lbs

Roman chair kettlebell side bends;
8 reps at 22lbs
8 reps at 22lbs
8 reps at 22lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

09/21/18

5:00am
10 minutes rowing (2060 meters, avg HR 145, max HR 176)

27 minutes Resistance Training (avg HR 115, peak HR 163)

Incline db bench press (weight listed is for each db);
10 reps at 62lbs
10 reps at 62lbs
10 reps at 62lbs

One legged, single arm db shoulder press:
8 reps @ 18lbs
8 reps @ 18lbs
8 reps @ 18lbs

Leg Press machine;
8 reps at 220lbs
8 reps at 220lbs
8 reps at 220lbs

Dip machine;
10 reps at 154lbs
10 reps at 154lbs
10 reps at 154lbs

Straight legged deadlift;
8 reps at 55lbs
8 reps at 55lbs
8 reps at 55lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

09/24/18

4:00pm

23 minutes jogging (2.4 miles, avg HR 156, max HR 170)
________________________________________________________________

09/25/18

5:05am
10 minutes rowing (2160 meters, avg HR 139, max HR 161)

28 minutes strength training (avg HR 110, max HR 141):

db hammer curls (weight listed is for each db:
10 reps @ 40lbs
10 reps @ 40lbs
10 reps @ 40lbs

Renegade Rows (feet at wide position);
8 @ 22lbs
8 @ 22lbs
8 @ 22lbs

db bent over rows with outstretched leg;
8 reps at 44lbs
8 reps at 44lbs
8 reps at 44lbs

seated leaning forward db shrugs;
8 reps at 150lbs
10 reps at 150lbs
10 reps at 150lbs

Seated Machine rows;
10 reps at 110lbs
8 reps at 154lbs
9 reps at 154lbs

Machine pull down;
10 reps at 110lbs
8 reps at 132lbs
9 reps at 132lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

09/26/18

4:55am

6 minutes stair climbing (26 floors, avg HR 155, max HR 173)

42 minutes Resistance Training (avg HR 108, peak HR 143)

Smith incline bench press;
10 reps at 90lbs
10 reps at 111lbs
10 reps at 133lbs
5 reps at 155lbs

Leg Press;
8 reps at 220lbs
8 reps at 265lbs
8 reps at 265lbs
8 reps at 265lbs

db lateral raise: (weight listed is for each db);
10 reps at 13lbs
10 reps at 18lbs
10 reps at 18lbs

db forward raise: (weight listed is for each db);
10 reps at 13lbs
10 reps at 18lbs
10 reps at 18lbs

Shoulder press machine;
5 reps at 198lbs
7 reps at 132lbs
6 reps at 132lbs

Decline press machine;
10 reps at 176lbs
10 reps at 176lbs
10 reps at 176lbs

Cable tricep extensions;
6 reps at 50lbs
8 reps at 50lbs
10 reps at 50lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

09/27/18

5:10am
10 minutes rowing (2020 meters, avg HR 147, max HR 168)

23 minutes strength Training (avg HR 111, max HR 146):

Machine leg curl;
6 reps at 66lbs
6 reps at 66lbs
6 reps at 66lbs

Hammer Strength Preachers curl machine:
10 reps @ 55lbs
8 reps @ 66lbs
6 reps @ 77lbs

V-Grip cable seated rows;
6 reps at 130lbs
6 reps at 130lbs
6 reps at 130lbs

Wide Grip pull down;
6 reps at 130lbs
6 reps at 130lbs
6 reps at 130lbs

cable vertical row;
10 reps at 80lbs
10 reps at 80lbs
10 reps at 80lbs

cable bicep curl;
6 reps at 80lbs
6 reps at 80lbs
6 reps at 80lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

09/28/18

5:00am
10 minutes elliptical (avg HR 120, max HR 135)

31 minutes Resistance Training (avg HR 105, peak HR 124)

Incline db bench press (weight listed is for each db);
8 reps at 62lbs
8 reps at 62lbs
8 reps at 62lbs

Leg Press machine;
8 reps at 220lbs
8 reps at 220lbs
8 reps at 220lbs

Calf extensions;
25 reps at BW
25 reps at BW
25 reps at BW

Bent over cable tricep extensions;
10 reps at 120lbs
10 reps at 120lbs
10 reps at 120lbs

Side Plank;
20 seconds
20 seconds
20 seconds

Cable pallof press:
1 set of 10 reps @ 50lbs
1 set of 10 reps @ 50lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

09/29/18

3:00pm
10 minutes stair climbing
10 minutes rowing
10 minutes elliptical
(avg HR 151, max HR 179)

15 minutes Resistance Training (avg HR 105, peak HR 124)

Smith machine bench press;
6 reps at 90lbs
6 reps at 112lbs
6 reps at 134lbs

BB deadlift;
8 reps at 155lbs
4 reps at 220lbs
4 reps at 220lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium
______________________________

09/30/18

1:00pm

10 minutes running (2.4 miles, avg HR 159, max HR 175)

 

[prodigalso]

10/02/18

4:00pm
10 minutes stair climbing (45 floors, avg HR 160, max HR 184)
10 minutes rowing (2200meters, avg HR 162, max HR 188)
10 minutes elliptical (4.5km avg HR 179, max HR 184)

32 minutes Resistance Training (avg HR 140, peak HR 179)

db bent over row with outstretched leg;
8 reps at 44lbs
8 reps at 44lbs
8 reps at 444lbs

db rear delt shrug ;
14 reps at 106lbs
12 reps at 114lbs
12 reps at 114lbs

BB Forward raise;
10 reps at 31lbs
10 reps at 31lbs
10 reps at 31lbs

db bicep curl (weight listed is for each db);
8 reps at 39lbs
8 reps at 39lbs
8 reps at 39lbs

landmine single arm press, legs raised (weight is not inclusive of BB);
3 reps at 22lbs
6 reps at 11lbs
6 reps at 11lbs

BB vertical row;
8 reps at 66lbs
8 reps at 66lbs
8 reps at 66lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

10/03/18

4:30pm
10 minutes stair climbing (45 floors, avg HR 153, max HR 182)
10 minutes rowing (2200meters, avg HR 148, max HR 181)
10 minutes elliptical (4.5km avg HR 175, max HR 182)

27 minutes Resistance Training (avg HR 136, peak HR 170)

BB bench press;
6 reps at 111lbs
6 reps at 133lbs
6 reps at 155lbs
5 reps at 177lbs

Single arm landmine press;
6 reps at 33lbs
6 reps at 33lbs
6 reps at 33lbs
6 reps at 44lbs

Cable tricep extensions;
10 reps at 120lbs
10 reps at 120lbs
10 reps at 120lbs

Raised feet push-ups;
10 reps at BW
8 reps at BW
6 reps at BW

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

10/04/18

6:30am
[5 minutes stair climbing (22 floors, avg HR 155, max HR 172)
10 minutes rowing (2030meters, avg HR 146, max HR 172)

23 minutes Resistance Training (avg HR 116, peak HR 149)

incline db bent over row;
8 reps at 44lbs
8 reps at 44lbs
8 reps at 444lbs

Renegade Rows (feet at wide position);
8 @ 22lbs
8 @ 22lbs
8 @ 22lbs

cable bicep curl ;
8 reps at 39lbs
8 reps at 39lbs
8 reps at 39lbs

Low to high face pull row;
8 reps at 66lbs
8 reps at 66lbs
8 reps at 66lbs

Wide Grip pull down;
10 reps at 115lbs
10 reps at 115lbs
10 reps at 115lbs

cable vertical row;
8 reps at 66lbs
8 reps at 66lbs
8 reps at 66lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

10/05/18

4:50pm
10 minutes rowing (2000meters, avg HR 133, max HR 153)

31 minutes Resistance Training (avg HR 115, peak HR 150)

BB bench press;
8 reps at 111lbs
8 reps at 133lbs
8 reps at 133lbs

Legs raised single arm landmine press (listed weight does not include bb);
6 reps at 11lbs
6 reps at 11lbs
6 reps at 11lbs

Cable tricep extensions;
8 reps at 70lbs
7 reps at 70lbs
7 reps at 70lbs

BB deadlift;
8 reps at 155lbs
6 reps at 200lbs
6 reps at 200lbs

Leg Press machine;
8 reps at 220lbs
8 reps at 220lbs
8 reps at 220lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

__________________________________________________________________________________

10/07/18

12:00pm
10 minutes rowing (2200meters, avg HR 150, max HR 171)
20 minutes elliptical (9.8km avg HR 175, max HR 189)

26 minutes Resistance Training (avg HR 144, peak HR 178)

db rear delt shrug ;
14 reps at 106lbs
12 reps at 114lbs
12 reps at 114lbs

High to Low face pull row;
10 reps at 70lbs
10 reps at 90lbs
10 reps at 110lbs

Wide Grip pull down;
10 reps at 115lbs
10 reps at 115lbs
10 reps at 115lbs

cable vertical row;
6 reps at 160lbs
5 reps at 175lbs
4 reps at 190lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium
__________________________________________________________________________________


10/08/18

4:50am
10 minutes rowing (2000meters, avg HR 128, max HR 149)
10 minutes elliptical (4.5km avg HR 128, max HR 140)

26 minutes Resistance Training (avg HR 113, peak HR 138)

BB incline bench press;
10 reps at 90lbs
10 reps at 111lbs
10 reps at 111lbs
5 reps at 111lbs

BB Shoulder press;
6 reps at 90lbs
7 reps at 90lbs
6 reps at 90lbs
6 reps at 90lbs

Cable tricep extensions;
10 reps at 120lbs
10 reps at 120lbs
10 reps at 120lbs

BB deadlift;
6 reps at 200lbs
6 reps at 200lbs
6 reps at 200lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

10/09/18

5:00am
10 minutes elliptical (4.6km avg HR 132, max HR 144)

34 minutes Resistance Training (avg HR 144, peak HR 178)

Machine leg curl;
5 reps at 88lbs
8 reps at 66lbs
8 reps at 66lbs

db hammer grip curls (weight listed is for each db):
10 reps @ 44lbs
10 reps @ 44lbs
10 reps @ 44bs

db rear delt shrug ;
12 reps at 132lbs
12 reps at 132lbs
12 reps at 132lbs

Romanian deadlift:
7 @ 13lbs
7 @ 13lbs
7 @ 13lbs

cable bicep curl ;
10 reps at 90bs
10 reps at 90lbs
10 reps at 90lbs

Low to high face pull row;
10 reps at 90bs
10 reps at 90lbs
10 reps at 90lbs

Wide Grip pull down;
6 reps at 145lbs
6 reps at 145lbs
6 reps at 145lbs

cable vertical row;
10 reps at 90bs
10 reps at 90lbs
10 reps at 90lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

10/10/18

5:00am
10 minutes elliptical (4.8km avg HR 143, max HR 158)

32 minutes Resistance Training (avg HR 115, peak HR 153)

BB bench press;
10 reps at 111lbs
10 reps at 133lbs
10 reps at 155lbs
6 reps at 177lbs

BB deadlift;
8 reps at 133lbs
8 reps at 155lbs
6 reps at 199lbs
6 reps at 221lbs

Hammer Strength machine shoulder press;
10 reps at 110lbs
10 reps at 154lbs
6 reps at 176lbs

Hammer Strength Dip Machine;
10 reps at 154lbs
10 reps at 198lbs
8 reps at 198lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

10/11/18

9:30am
5 minutes stair climbing (232 floors, avg HR 127, max HR 164)
10 minutes rowing (2200meters, avg HR 153, max HR 177)
5 minutes elliptical (avg HR 168, max HR 177)

19 minutes Resistance Training (avg HR 134, peak HR 165)

db rear delt shrug ;
14 reps at 106lbs
12 reps at 114lbs
12 reps at 114lbs

db hammer grip curls (weight listed is for each db):
10 reps @ 44lbs
10 reps @ 44lbs
10 reps @ 44bs

High to Low face pull row;
10 reps at 70lbs
10 reps at 90lbs
10 reps at 110lbs

cable vertical row;
8 reps at 66lbs
8 reps at 66lbs
8 reps at 66lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium
___________________________________________________________________________________________

10/17/18

5:00am
7.5 minutes rowing (1500 meters, avg HR 131, max HR 159)

30 minutes Resistance Training (avg HR 119, peak HR 140)

Smith BB bench press;
6 reps at 90lbs
6 reps at 140lbs
6 reps at 160lbs
4 reps at 180lbs

seated single arm should press with raised feet;
6 reps at 20llbs
6 reps at 20lbs
6 reps at 20lbs
6 reps at 20lbs

db overhead tricep extension;
6 reps at 65lbs
5 reps at 65lbs
6 reps at 65lbs

Raised feet push-ups with hands on dumbbells;
6 reps
8 reps
10 reps
6 reps

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

10/18/18

5:40am
10 minutes rowing (2200meters, avg HR 121, max HR 152)

33 minutes Resistance Training (avg HR 126, peak HR 155)

db rear delt shrug ;
10 reps at 140lbs
10 reps at 140lbs
10 reps at 140lbs

BB bent over row;
6 reps at 135lbs
6 reps at 135lbs
6 reps at 135lbs

db hammer grip curls (weight listed is for each db):
10 reps @ 45lbs
10 reps @ 45lbs
10 reps@ 45lbs

Low to high face pull row;
10 reps at 90lbs
10 reps at 90lbs
10 reps at 90lbs

db bent over row with opposite leg outstretched;
6 reps at 45lbs
6 reps at 45lbs
6 reps at 45lbs

Wide Grip pull down;
6 reps at 125lbs
6 reps at 112.5lbs
6 reps at 112.5lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

10/22/18

5:45am
10 minutes rowing (2000meters, avg HR 131, max HR 148)

30 minutes Resistance Training (avg HR 126, peak HR 153)

db incline bench press (weight listed is for each db);
8 reps at 65lbs
6 reps at 70lbs
4 reps at 75lbs

Renegade Rows (feet at wide position);
8 reps @ 20lbs
8 reps @ 20lbs
8 reps @ 20lbs

seated single arm should press with raised feet;
8 reps at 20llbs
8 reps at 20lbs
8 reps at 20lbs

BB Forward raise;
10 reps at 35llbs
10 reps at 35llbs
10 reps at 35llbs

Romanian deadlift:
6 reps @ 10lbs
6 reps @ 10lbs
6 reps @ 10lbs

db arnold press (weight listed is for each db);
6 reps at 30lbs
6 reps at 35lbs
6 reps at 40lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

10/23/18

5:45am
10 minutes rowing (2200meters, avg HR 137, max HR 160)

34 minutes Resistance Training (avg HR 110, peak HR 147)

high to low face pull row;
10 reps at 90lbs
10 reps at 100lbs
10 reps at 110lbs

cable vertical row;
10 reps at 80lbs
10 reps at 90lbs
10 reps at 100lbs

Machine preachers curl:
8 reps @ 90lbs
10 reps @ 80lbs
10 reps@ 70lbs

BB shrug ;
8 reps at 180lbs
8 reps at 180lbs
8 reps at 180lbs
4 reps at 230lbs

V-Grip Pull down;
8 reps at 100lbs
8 reps at 112.5lbs
8 reps at 125lbs

seated Wide Grip row;
8 reps at 225lbs
8 reps at 245lbs
8 reps at 270lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

10/24/18

6:00am
10 minutes rowing (2100 meters, avg HR 131, max HR 163)

32 minutes Resistance Training (avg HR 109, peak HR 146)

Smith BB incline bench press;
10 reps at 90lbs
6 reps at 140lbs
6 reps at 140lbs

Smith BB incline close grip bench press;
5 reps at 90lbs
5 reps at 90lbs
5 reps at 90lbs

cable tricep extension;
10 reps at 110lbs
10 reps at 120lbs
10 reps at 130lbs

db arnold press (weight listed is for each db);
8 reps at 35lbs
7 reps at 40lbs
6 reps at 45lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

10/25/18

5:40am
11 minutes on treadmill (1 mile, avg HR 152, max HR 167)

42 minutes Resistance Training (avg HR 122, peak HR 149)

db rear delt shrug ;
10 reps at 130lbs
10 reps at 130lbs
10 reps at 130lbs

Low to high face pull row;
10 reps at 90lbs
10 reps at 90lbs
10 reps at 90lbs

db bent over row with opposite leg outstretched;
6 reps at 45lbs
6 reps at 45lbs
6 reps at 45lbs

Machine preachers curl:
10 reps @ 70lbs
8 reps @ 80lbs
6 reps@ 90lbs

Renegade Rows (feet at wide position);
9 reps @ 20lbs
9 reps @ 20lbs
9 reps @ 20lbs

db bent over reverse fly;
10 reps at 15lbs
10 reps at 15lbs
10 reps at 15lbs

Wide Grip pull down;
6 reps at 125lbs
6 reps at 112.5lbs
6 reps at 112.5lbs

BB shrug ;
6 reps at 180lbs
6 reps at 180lbs
6 reps at 180lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

10/26/18

5:45am
10 minutes on treadmill (1 mile, avg HR 142, max HR 156)

40 minutes Resistance Training (avg HR 122, peak HR 151)

db single arm incline bench press;
6 reps at 55lbs
5 reps at 60lbs
6 reps at 60lbs

BB Forward raise;
10 reps at 40llbs
10 reps at 40llbs
10 reps at 40llbs

cable tricep extension;
10 reps at 130lbs
9 reps at 140lbs
8 reps at 150lbs

seated single arm should press with raised feet;
8 reps at 20llbs
8 reps at 20lbs
8 reps at 20lbs

cable pullovers;
10 reps at 60lbs
10 reps at 70lbs
10 reps at 70lbs

smith machine bb press;
5 reps at 90lbs
5 reps at 90lbs
5 reps at 90lbs

toe to bar;
4 reps
3 reps

machine leg extension;
10 reps at 125lbs
10 reps at 137.5lbs
10 reps at 150lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

10/29/18

5:50am
10 minutes on treadmill (1 mile, avg HR 149, max HR 160)

30 minutes Resistance Training (avg HR 129, peak HR 164)

db rear delt shrug ;
12 reps at 140lbs
12 reps at 140lbs
12 reps at 140lbs

High to low face pull row;
10 reps at 110lbs
10 reps at 110lbs
10 reps at 120lbs
10 reps at 130lbs

db bent over row with opposite leg outstretched;
6 reps at 50lbs
7 reps at 50lbs
8 reps at 50lbs

seated V-Grip row;
10 reps at 245lbs
10 reps at 290lbs
10 reps at 290lbs

Wide Grip behind neck pull down;
6 reps at 112.5lbs
6 reps at 112.5lbs
6 reps at 112.5lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

10/31/18

5:45am
10 minutes rowing (2150 meters avg HR 136, max HR 155)

28 minutes Resistance Training (avg HR 124, peak HR 157)

db alternating single arm incline bench press (weight listed is for each db);
5 reps at 65lbs
5 reps at 65lbs
5 reps at 65lbs

seated single arm should press with raised feet;
10 reps at 20llbs
10 reps at 20lbs
10 reps at 20lbs

half kneeling single arm shoulder press;
10 reps at 30llbs
10 reps at 30llbs
10 reps at 30llbs

cable tricep extension;
10 reps at 140lbs
6 reps at 140lbs
6 reps at 140lbs

Raised feet push-ups with hands on dumbbells;
6 reps
6 reps
6 reps

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

11/01/18

5:42am
9:45 minutes on treadmill (1 mile, avg HR 145, max HR 161)

38 minutes Resistance Training (avg HR 126, peak HR 161)

db bent over row with opposite leg outstretched;
8 reps at 50lbs
8 reps at 50lbs
8 reps at 50lbs

BB shrug ;
8 reps at 180lbs
8 reps at 180lbs
8 reps at 180lbs
4 reps at 230lbs

Low to high face pull row;
10 reps at 105lbs
10 reps at 105lbs
10 reps at 105lbs

Horizontal Pull-up;
6 reps at BW
4 reps at BW
4 reps at BW

Machine preachers curl:
10 reps @ 80lbs
8 reps @ 90lbs
4 reps@ 100lbs

V-Grip pull down;
6 reps at 137.5lbs
6 reps at 150lbs
5 reps at 162.5lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

11/05/18

5:50am
10 minutes rowing (2325 meters avg HR 158, max HR 177)

30 minutes Resistance Training (avg HR 132, peak HR 169)

db alternating single arm incline bench press (weight listed is for each db);
4 reps at 70lbs
4 reps at 65lbs
4 reps at 65lbs

seated single arm shoulder press with raised feet;
10 reps at 20llbs
10 reps at 20lbs
10 reps at 20lbs

cable tricep extension;
10 reps at 130lbs
9 reps at 140lbs
8 reps at 150lbs

one legged single arm shoulder press;
5 reps at 20llbs
6 reps at 20lbs
8 reps at 20lbs

close grip incline smith machine bb press;
8 reps at 90lbs
8 reps at 90lbs
8 reps at 90lbs
4 reps at 180lbs (standard grip)

machine leg extension;
10 reps at 137.5lbs
10 reps at 125lbs
10 reps at 112.5lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

11/07/18

5:45am
30 minutes rowing (6400 meters avg HR 139, max HR 161)

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

11/08/18

5:50am
9:49 minutes on treadmill (1 mile, avg HR 150, max HR 166)

26 minutes Resistance Training (avg HR 124, peak HR 162)

db bent over row with opposite leg outstretched;
10 reps at 35lbs
10 reps at 35lbs
10 reps at 35lbs

High to low face pull row;
10 reps at 110lbs
10 reps at 120lbs
10 reps at 130lbs

Bent over BB row;
10 reps at 50lbs
10 reps at 60lbs
10 reps at 70lbs

Machine preachers curl:
10 reps @ 80lbs
8 reps @ 90lbs
6 reps@ 100lbs

One set of three slow chin-ups;

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

11/12/18

5:50am
9:19 minutes on treadmill (1 mile, avg HR 150, max HR 162)

28 minutes Resistance Training (avg HR 138, peak HR 164)

db bent over row with opposite leg outstretched;
8 reps at 50lbs
8 reps at 50lbs
8 reps at 50lbs

BB Forward raise;
10 reps at 40llbs
10 reps at 40llbs
10 reps at 40llbs

Low to high face pull row;
10 reps at 100lbs
8 reps at 110lbs
8 reps at 120lbs

machine leg curl;
10 reps at 112.5lbs
10 reps at 112.5lbs
10 reps at 125lbs

Wide Grip pull down;
6 reps at 112.5lbs
6 reps at 112.5lbs
6 reps at 112.5lbs

Machine preachers curl:
6 reps @ 90lbs
5 reps @ 100lbs
2 reps@ 110lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

11/13/18

5:50am
10 minutes rowing (2250 meters avg HR 141, max HR 167)

33 minutes Resistance Training (avg HR 124, peak HR 165)

bb incline bench press;
10 reps at 90lbs
8 reps at 110lbs
6 reps at 130lbs
6 reps at 140lbs

machine leg extension;
10 reps at 125lbs
10 reps at 137.5lbs
10 reps at 150lbs

seated single arm shoulder press with raised feet;
10 reps at 20llbs
10 reps at 20lbs
10 reps at 20lbs

cable tricep extension;
10 reps at 130lbs
10 reps at 140lbs
10 reps at 150lbs


-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

11/14/18

5:50am
9:11 minutes on treadmill (1 mile, avg HR 145, max HR 158)

34 minutes Resistance Training (avg HR 118, peak HR 159)

db rear delt shrug ;
8 reps at 140lbs
8 reps at 140lbs
8 reps at 140lbs

High to Low face pull row;
10 reps at 120lbs
10 reps at 130lbs
10 reps at 140lbs

Bent over BB row;
8 reps at 70lbs
8 reps at 70lbs
8 reps at 70lbs

db hammer grip curls (weight listed is for each db):
8 reps @ 35lbs
8 reps @ 40lbs
8 reps @ 40bs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

11/15/18

5:50am
10 minutes rowing (2230 meters avg HR 126, max HR 138)

30 minutes Resistance Training (avg HR 118, peak HR 146)

db alternating single arm incline bench press (weight listed is for each db);
5 reps at 65lbs
6 reps at 60lbs
7 reps at 55lbs

arnold press (weight listed is for each db);
6 reps at 35lbs
6 reps at 40lbs
6 reps at 45lbs

bent over cable tricep extension;
10 reps at 130lbs
10 reps at 130lbs
10 reps at 130lbs

machine leg extension;
10 reps at 137.5lbs
10 reps at 150lbs
10 reps at 162.5lbs

Raised feet push-ups with hands on dumbbells;
8 reps
6 reps
8 reps

bb wrist curl;
8 reps at 40lbs
8 reps at 40lbs
9 reps at 40lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

11/16/18

5:50am
9:09 on treadmill (1 mile, avg HR 140, max HR 160)

31 minutes Resistance Training (avg HR 126, peak HR 147)

Pull-ups ;
3 reps, narrow grip, underhand
1.5 reps, wide grip, overhand
3 reps, narrow parallel grip

Low to High face pull row;
10 reps at 110lbs
10 reps at 110lbs
10 reps at 110lbs

V-Grip pull down;
6 reps at 137.5lbs
6 reps at 150lbs
6 reps at 162.5lbs

seated Wide Grip row;
10 reps at 245lbs
8 reps at 290lbs
6 reps at 290lbs

db hammer grip curls (weight listed is for each db):
6 reps @ 45lbs
6 reps @ 45lbs
6 reps @ 45bs

db bent over reverse fly (weight listed is for each db);
10 reps at 12.5lbs
10 reps at 12.5lbs
10 reps at 12.5lbs


-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

11/26/18

6:00am
15 minutes rowing (3400 meters, avg HR 128, max HR 131)

19 minutes Resistance Training (avg HR 122, peak HR 141)

Bent over BB row;
10 reps at 50lbs
10 reps at 60lbs
10 reps at 60lbs

bb curls:
10 reps @ 60lbs
10 reps @ 60lbs
10 reps @ 60bs

renegade rows ;
7 reps at 20lbs
6 reps at 20lbs
5 reps at 20lbs

High to Low face pull row;
10 reps at 120lbs
10 reps at 130lbs
10 reps at 140lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

11/27/18

5:55am
10 minutes on treadmill (1.0 mile, avg HR 153, max HR 169)

33 minutes Resistance Training (avg HR 132, peak HR 163)

smith machine bb bench press;
6 reps at 90lbs
6 reps at 140lbs
5 reps at 180lbs

seated single arm shoulder press with raised feet;
8 reps at 20llbs
8 reps at 20lbs
8 reps at 20lbs

Romanian deadlift:
6 @ 13lbs

smith machine bb shoulder press;
6 reps at 50lbs
6 reps at 70lbs
6 reps at 90lbs
4 reps at 110lbs

machine leg extension;
10 reps at 137.5lbs
10 reps at 150lbs
10 reps at 162.5lbs
10 reps at 175lbs

bb overhead tricep extension;
8 reps at 60lbs
8 reps at 60lbs
8 reps at 60lbs


-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

11/28/18

5:50am
15 minutes rowing (3260 meters, avg HR 140, max HR 158)

29 minutes Resistance Training (avg HR 120, peak HR 145)

db alternating single arm incline bench press (weight listed is for each db);
5 reps at 55lbs

db bent over row with opposite leg outstretched;
6 reps at 55lbs
6 reps at 55lbs
6 reps at 55lbs

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

bb curls:
8 reps @ 70lbs
8 reps @ 70lbs
8 reps @ 70bs

Low to High face pull row;
8 reps at 120lbs
8 reps at 120lbs
8 reps at 120lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium