Prodigalson's Cutting log

[prodigalso]

11/29/18

6:00am
9:21 on treadmill (1.0 mile, avg HR 157, max HR 176)

24 minutes Resistance Training (avg HR 130, peak HR 155)

machine bench press;
6 reps at 150lbs
6 reps at 175lbs
6 reps at 200lbs
6 reps at 225lbs

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

bb overhead tricep extension;
6 reps at 70lbs
6 reps at 70lbs
6 reps at 70lbs

smith machine bb shoulder press;
5 reps at 90lbs
4 reps at 100lbs
4 reps at 110lbs

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

 

[prodigalso]

11/30/18

5:50am
10 minutes rowing (2340 meters, avg HR 152, max HR 168)

29 minutes Resistance Training (avg HR 130, peak HR 170)

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

bb curls:
7reps @ 70lbs
8 reps @ 70lbs
8 reps @ 70bs

machine leg curl;
6 reps at 112.5lbs
6 reps at 112.5lbs
6 reps at 112.5lbs

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

Bent over BB row;
25 reps at 60lbs

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

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

 

[prodigalso]

12/03/18

5:50am
10 minutes rowing (2200 meters, avg HR 142, max HR 160)

33 minutes Resistance Training (avg HR 124, peak HR 156)

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

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

bb overhead tricep extension;
6 reps at 70lbs
6 reps at 70lbs
6 reps at 70lbs

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

db alternating single arm incline bench press (weight listed is for each db);
7 reps at 50lbs
6 reps at 60lbs

One legged, single arm db shoulder press:
8 reps @ 20lbs
8 reps @ 20lbs
8 reps @ 20lbs

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

 

[prodigalso]

12/04/18

5:50am
9:12 on treadmill (1.0 mile, avg HR 149, max HR 163)

33 minutes Resistance Training (avg HR 130, peak HR 157)

db bent over row;
6 reps at 55lbs
6 reps at 60lbs
6 reps at 65lbs

Renegade Rows (feet at wide position);
6 @ 20lbs
6 @ 20lbs
5 @ 20lbs

Wide Grip seated row;
6 reps at 245lbs
6 reps at 225lbs
6 reps at 225lbs

V grip pull down;
6 reps at 125lbs
6 reps at 137.5lbs
6 reps at 150lbs

bb curls:
7reps @ 70lbs
8 reps @ 70lbs
8 reps @ 70bs

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

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

 

[prodigalso]

12/05/18

6:00am
15 minutes rowing (3250 meters, avg HR 137, max HR 155)

23 minutes Resistance Training (avg HR 125, peak HR 149)

db alternating single arm incline bench press (weight listed is for each db);
6 reps at 50lbs
6 reps at 55lbs
6 reps at 60lbs

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

bb skullcrushers;
6 reps at 70lbs
6 reps at 70lbs
6 reps at 70lbs

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

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

 

[prodigalso]

12/06/18

5:50am
9:04 on treadmill (1.0 mile, avg HR 155, max HR 180)

38 minutes Resistance Training (avg HR 127, peak HR 157)

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

Renegade Rows (feet at wide position);
6 @ 20lbs
6 @ 20lbs
6 @ 20lbs

High to low face pull row;
10 reps at 120lbs
10 reps at 140lbs
10 reps at 160lbs

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

BB bent over row;
6 reps at 75lbs
6 reps at 95lbs
6 reps at 95lbs

db bent over reverse fly;
6 reps at 20lbs
6 reps at 20lbs
6 reps at 20lbs

Romanian deadlift:
4 slow reps @ 12lbs
4 slow reps @ 12lbs
4 slow reps @ 12lbs

db incline bench row;
8 reps at 50lbs
8 reps at 50lbs
8 reps at 50lbs

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

 

[prodigalso]

12/07/18

5:50pm
5 minutes on treadmill (0.5 mile, avg HR 150, max HR 163)
10 minutes rowing (2200meters, avg HR 141, max HR 170)
10 minutes elliptical (2.2 miles avg HR 158, max HR 166)

12 minutes Resistance Training (avg HR 135, peak HR 154)

Raised feet pushups with hands on db’s (feet on bb of smith machine);
6 reps at position 7
6 reps at position 6
6 reps at position 6
6 reps at position 5

Machine calf extensions;
10 reps at 70lbs
10 reps at 90lbs
10 reps at 90lbs

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

 

[prodigalso]

12/11/18

6:00am
20 minutes rowing (4350 meters)
5 minutes elliptical (0.75 miles)
avg HR 154, max HR 165


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

 

[prodigalso]

12/12/18

5:50am
4:37 on treadmill (0.5 mile, avg HR 151, max HR 169)

37 minutes Resistance Training (avg HR 127, peak HR 156)

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

TRX band jacknife;
3 sets of 5 reps

db hammer curls:
6 reps @ 45lbs
6 reps @ 40lbs
6 reps @ 35bs

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

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

db incline bench row;
6 reps at 50lbs
6 reps at 50lbs
6 reps at 50lbs

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

 

[prodigalso]

12/13/18

5:55am
10 minutes rowing (2200 meters, avg HR 128, max HR 143)

24 minutes Resistance Training (avg HR 123, peak HR 163)

smith machine incline bench press;
10 reps at 50lbs
10 reps at 70lbs
10 reps at 90lbs
8 reps at 110lbs

smith machine shoulder press;
6 reps at 90lbs
5 reps at 90lbs
6 reps at 90lbs

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

Body saws;
4 sets of 6 reps

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

 

[prodigalso]

12/14/18

5:40am
4:30 on treadmill (0.5 mile, avg HR 144, max HR 163)

36 minutes Resistance Training (avg HR 127, peak HR 156)

db bent over row with opposite leg outstretched;
6 reps at 60lbs
6 reps at 60lbs
6 reps at 30lbs

Machine leg curl;
6 reps at 125lbs
6 reps at 137.5lbs
6 reps at 150lbs

Shoulder width grip pull down;
6 reps at 137.5lbs (supinated grip)
6 reps at 137.5lbs (pronated grip)
6 reps at 137.5lbs (supinated grip)
6 reps at 137.5lbs (pronated grip)

db hammer curls:
6 reps @ 35lbs
6 reps @ 40lbs
6 reps @ 35bs

db bent over single arm row;
6 reps at 30lbs
6 reps at 40lbs
6 reps at 40lbs

Romanian deadlift:
4 reps @ 10lbs
4 reps @ 10lbs
4 reps @ 10lbs

Machine preachers curl:
6 reps @ 80lbs (slow)
6 reps @ 80lbs (slow)
6 reps @ 80lbs (slow)

machine rear delt rows (reverse fly);
6 reps at 120lbs
6 reps at 120lbs
6 reps at 120lbs

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

 

[prodigalso]

12/18/18

6:15am
20 minutes rowing (4400 meters, avg HR 144, max HR 161)

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

 

[prodigalso]

12/19/18

5:45am
4:30 on treadmill (0.5 mile, avg HR 145, max HR 168)

41 minutes Resistance Training (avg HR 134, peak HR 164)

db bent over row with opposite leg outstretched;
8 reps at 60lbs
8 reps at 60lbs
8 reps at 60lbs

Pull-ups ;
2 reps, narrow grip, underhand
2 reps, narrow parallel grip
2 reps, narrow grip, underhand

db incline bench row;
6 reps at 50lbs
6 reps at 50lbs
6 reps at 50lbs

Standing Ab Roller;
3 reps
2 reps
1 rep

Renegade Rows (feet at wide position);
7 @ 20lbs
6 @ 20lbs
5 @ 20lbs

Shoulder width supinated grip pull down;
8 reps at 112.5lbs
7 reps at 125lbs
6 reps at 137.5lbs

bb curls:
8 reps @ 60lbs
7 reps @ 70lbs
6 reps @ 80bs

V-Grip seated row;
10 reps at 245lbs
8 reps at 270lbs
6 reps at 290lbs

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

 

[prodigalso]

12/20/18

5:50am
10 minutes rowing (2100 meters, avg HR 132, max HR 146)

35 minutes Resistance Training (avg HR 122, peak HR 142)

db alternating single arm incline bench press (weight listed is for each db);
8 reps at 50lbs
7 reps at 55lbs
6 reps at 60lbs

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

Dips;
3 reps
3 reps
2 reps

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

machine calf raise;
10 reps at 90lbs
10 reps at 90lbs
10 reps at 90lbs

Cable Pallof Press;
4 sets of 10 reps at 50lbs

Pec fly machine;
8 reps at 132lbs
8 reps at 144lbs
8 reps at 156lbs


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

 

[prodigalso]

12/21/18

5:50am
4:30 on treadmill (0.5 mile, avg HR 149, max HR 168)

38 minutes Resistance Training (avg HR 127, peak HR 162)

machine leg curl;
6 reps at 125lbs
6 reps at 137.5lbs
6 reps at 150lbs

bb curls:
8reps @ 60lbs
8 reps @ 70lbs
8 reps @ 70bs

Wide Grip pull down;
6 reps at 112.5lbs
8 reps at 100lbs
8 reps at 100lbs

BB bent over row;
8 reps at 75lbs
8 reps at 75lbs
8 reps at 75lbs

High to low face pull row;
10 reps at 110lbs
10 reps at 130lbs
10 reps at 140lbs

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

Machine preachers curl:
6 reps @ 80lbs
6 reps @ 80lbs
6 reps @ 80lbs

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 15lbs, each hand

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

 

[prodigalso]

01/07/19

5:55am
15 minutes rowing (3275 meters, avg HR 122, max HR 160)

19 minutes Resistance Training (avg HR 122, peak HR 152)

db bent over row with opposite leg outstretched;
8 reps at 60lbs
8 reps at 60lbs
7 reps at 60lbs

V-Grip pull down;
6 reps at 125lbs
6 reps at 137.5lbs
6 reps at 150lbs

Machine preachers curl:
6 reps @ 80lbs
6 reps @ 80lbs
6 reps @ 80lbs

db incline bench row;
8 reps at 40lbs
8 reps at 40lbs
8 reps at 40lbs

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

 

[prodigalso]

01/08/19

5:50am
5 minutes on treadmill (0.5 mile, avg HR 148, max HR 167)
10 minutes elliptical (1.6 miles avg HR 152, max HR 160)

29 minutes Resistance Training (avg HR 131, peak HR 155)

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

db incline bench press Y’s (facedown on incline bench, raise arms in an arc to make a “Y”.
Weight listed is for each db);
10 reps at 12.5lbs
10 reps at 12.5lbs
10 reps at 12.5lbs

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;
10 reps at 17.5llbs
10 reps at 17.5lbs
10 reps at 17.5lbs

smith machine bb shoulder press;
4 reps at 90lbs
4 reps at 90lbs
4 reps at 90lbs

Dips;
2 reps
2 reps
2 reps

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

 

[prodigalso]

01/09/19

5:45am
15 minutes rowing (3250 meters, avg HR 136, max HR 163)

29 minutes resistance Training (avg HR 129, peak HR 157)

Side Planks with feet on bench, elbow on floor, bring other elbow to opposite knee;
3 sets of 8 reps

floor slider hamstring curl (negatives);
3 sets of 5 reps

Renegade Rows (feet at wide position);
7 @ 20lbs
6 @ 20lbs
6 @ 20lbs

Wide Grip pull down;
6 reps at 112.5lbs
6 reps at 100lbs
6 reps at 100lbs

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

Low to High face pull row;
10 reps at 115lbs
10 reps at 105lbs
10 reps at 105lbs

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

 

[prodigalso]

01/10/19

5:50am
10 minutes elliptical (1.62 miles avg HR 135, max HR 161)

30 minutes Resistance Training (avg HR 126, peak HR 151)

TRX band jacknife;
3 sets of 8 reps

Machine leg extension;
8 reps at 150lbs
8 reps at 162.5lbs
8 reps at 175lbs

machine bench press;
10 reps at 150lbs
8 reps at 175lbs
6 reps at 200lbs
4 reps at 225lbs

Pull/chin-ups;
2 reps (narrow supinated grip)
4 reps (narrow supinated grip, resistance band assisted)
2 reps (wide pronated grip, resistance band assisted)

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

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]

01/14/19

5:55am
10 minutes rowing (2260 meters, avg HR 149, max HR 166)

23 minutes resistance training (avg HR 126, peak HR 164)

db bent over row with opposite leg outstretched;
6 reps at 60lbs
6 reps at 60lbs
6 reps at 60lbs

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

V-Grip seated row;
10 reps at 200lbs
10 reps at 245lbs
10 reps at 270lbs

db hammer curl (weight listed is for each db):
6 reps @ 35lbs
6 reps @ 35lbs
6 reps @ 35lbs

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

 

[prodigalso]

01/15/19

5:50am
4:45 on treadmill (0.5 mile, avg HR 151, max HR 175)
10 minutes elliptical (1.55 miles avg HR 152, max HR 170)

31 minutes resistance training (avg HR 126, peak HR 163)

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

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

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

cable tricep extension;
10 reps at 120lbs
10 reps at 140lbs
10 reps at 150lbs

machine bench press;
6 reps at 212.5lbs
6 reps at 225lbs
4 reps at 237.5lbs
4 reps at 250lbs

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

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

 

[prodigalso]

01/16/19

5:40am
10 minutes rowing (2140meters, avg HR 138, max HR 154)

29minutes Resistance Training (avg HR 127, peak HR 163)

db incline bench row;
8 reps at 50lbs
8 reps at 50lbs
8 reps at 50lbs

Renegade Rows (feet at wide position);
6 @ 20lbs
6 @ 20lbs
6 @ 20lbs

db incline bench rear delt shrug;
8 reps at 50lbs
8 reps at 50lbs
8 reps at 50lbs

cable vertical row;
8 reps at 100bs
10 reps at 100lbs
10 reps at 110lbs

machine preachers curl ;
6 reps at 90bs
8 reps at 80lbs
8 reps at 80lbs

BB bent over row ;
8 reps at 80bs
8 reps at 80lbs
8 reps at 80lbs

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

 

[prodigalso]

01/17/19

5:55am
10 minutes rowing (2100 meters)

27 minutes resistance training

smith machine incline bench press;
8 reps at 140lbs
7 reps at 180lbs
5 reps at 200lbs
2 reps at 220lbs

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

golf shoulder stretches;
3 sets of 10 reps

Isometric Shoulder Carry;
100 feet at 20lbs
150 feet at 15lbs
150 feet at 15lbs


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

 

[prodigalso]

01/21/19

5:50am
10 minutes rowing (2160 meters)

35 minutes resistance training

db bent over row with opposite leg outstretched;
6 reps at 60lbs
6 reps at 55lbs
6 reps at 55lbs

machine leg curl;
10 reps at 125lbs
10 reps at 137.5lbs
10 reps at 162.5lbs

cable single arm face pull row;
10 reps at 50lbs
10 reps at 60lbs
10 reps at 60lbs

TRX band rows;
3 sets of 8 reps

BB curl ;
6 reps at 60bs
6reps at 70lbs
6 reps at 70lbs

Isometric Shoulder Carry (weight listed is for each kb);
150 feet at 10lbs
150 feet at 15lbs
150 feet at 15lbs

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

 

[prodigalso]

01/22/19

5:50am
10 minutes rowing (2100meters)

30 minutes resistance training

machine bench press;
6 reps at 225lbs
6 reps at 237.5lbs
5 reps at 250lbs
4 reps at 262.5lbs

machine leg extension;
8 reps at 162.5lbs
8 reps at 175lbs
8 reps at 200lbs

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

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

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

 

[prodigalso]

01/23/19

5:50am
10 minutes elliptical (1.62 miless)

29 minutes Resistance Training (avg HR 130, peak HR 170)

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

Pull/chin-ups;
3 reps (narrow supinated grip, resistance band assisted)
1 reps (wide pronated grip, resistance band assisted)
3 reps (narrow supinated grip, resistance band assisted)

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

Wide Grip pull down;
6 reps at 87.5lbs
6 reps at 87.5lbs
6 reps at 87.5lbs

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

 

[prodigalso]

01/29/19

6:20am
15 minutes rowing (3550 meters)

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

 

[prodigalso]

01/31/19

6:10am
10 minutes rowing (2330 meters)

29 minutes Resistance Training (avg HR 130, peak HR 170)

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

machine leg curl;
6 reps at 150lbs
6 reps at 162.5lbs
6 reps at 175lbs

Body saws;
3 sets of 6 reps

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

V-Grip seated row;
8 reps at 245lbs
7 reps at 270lbs
6 reps at 290lbs

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

 

[prodigalso]

02/01/19

5:55am
10 minutes rowing (2050 meters)

30 minutes Resistance Training

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

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

elevated feet (36”) push-ups with hands on db’s;
8 reps
10 reps
8 reps

bb overhead tricep extension;
6 reps at 70lbs
6 reps at 70lbs
6 reps at 70lbs

machine calf extension;
10 reps at 90lbs
9 reps at 90lbs
8 reps at 9lbs

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

 

[prodigalso]

02/04/19

5:45am
15 minutes elliptical (2.4 miles)

30 minutes resistance training

Bent over BB row;
8 reps at 85lbs
6 reps at 105lbs
5 reps at 115lbs

cable paloff press;
3 sets of 8 reps at 60lbs (facing both directions)

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

Renegade Rows (feet at wide position);
6 @ 20lbs
5 @ 20lbs
5 @ 20lbs

machine leg curl;
6 reps at 162.5lbs
6 reps at 175lbs
6 reps at 187.5lbs

Machine preachers curl:
6 reps @ 80lbs (slow)
6 reps @ 80lbs (slow)
6 reps @ 80lbs (slow)

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

 

[prodigalso]

02/05/19

5:55am
10 minutes rowing (2150 meters)

30 minutes resistance training

db alternating single arm incline bench press (weight listed is for each db);
8 reps at 50lbs
8 reps at 60lbs
6 reps at 70lbs

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

machine leg extension;
8 reps at 162.5lbs
8 reps at 175lbs
8 reps at 187.5lbs

Machine bench press;
5 reps at 250lbs
4 reps at 262.5lbs
4 reps at 275lbs

bb skullcrushers;
3 sets of 8 reps at 60lbs, plus 10 fast bench presses on each set
6 reps at 70lbs
6 reps at 70lbs

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

 

[prodigalso]

02/07/19

6:00am
20 minutes elliptical (3.1 miles)

10 minutes resistance training

High to low face pull row;
8 reps at 110lbs
8 reps at 110lbs
8 reps at 100lbs

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

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

 

[prodigalso]

02/08/19

5:50am
10 minutes rowing (2100 meters)

30 minutes resistance training

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

machine leg extension;
8 reps at 175lbs
8 reps at 187.5lbs
8 reps at 200lbs

Arnold press (weight listed is for each db);
6 reps at 35llbs
6 reps at 35lbs
6 reps at 35lbs

Resistance band assisted dips;
9 reps
8 reps
7 reps

goblet squat;
6 reps at 40llbs
6 reps at 40lbs
6 reps at 40lbs

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

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

 

[prodigalso]

02/11/19

6:00am
15 minutes elliptical (2.3 miles)

25 minutes resistance training

Bent over BB row;
8 reps at 85lbs
8 reps at 85lbs
8 reps at 85lbs

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

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

machine leg curl;
6 reps at 175lbs
6 reps at 175lbs
6 reps at 175lbs

V-Grip seated row;
8 reps at 225lbs
8 reps at 245lbs
8 reps at 270lbs

Wide Grip 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]

02/13/19

5:50am
20 minutes elliptical (3.1 miles)

-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

02/14/19

5:55am
10 minutes rowing (2250 meters)

30 minutes resistance training

db alternating single arm incline bench press (weight listed is for each db);
6 reps at 60lbs
5 reps at 65lbs
5 reps at 70lbs

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

db bench press (weight listed is for each db);
5 reps at 75lbs
5 reps at 80lbs
3 reps at 85lbs

One legged db shoulder press;
6 reps at 15lbs
7 reps at 15lbs
8 reps at 15lbs

Resistance band assisted dips;
9 reps
8 reps
7 reps

Raised feet pushups with hands on db’s (feet on bb of smith machine);
4 reps at position 5
5 reps at position 5
4 reps at position 5

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

 

[prodigalso]

02/15/19

5:45am
5 minutes on treadmill (0.5 miles avg HR 160, max
HR 180)
10 minutes rowing (2275 meters avg HR 162, max
HR 178)

35 minutes resistance training (avg HR 148, max
HR 187)

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

Renegade Rows (feet at wide position);
6 @ 20lbs
5 @ 20lbs
5 @ 20lbs

Head still half kneeling single arm cable row;
10 reps at 80lbs
10 reps at 90lbs
10 reps at 80lbs

machine leg curl;
6 reps at 175lbs
6 reps at 187.5lbs
6 reps at 200lbs

Machine preachers curl:
6 reps @ 90lbs
6 reps @ 90lbs
6 reps @ 90lbs

Pull/chin-ups;
3 reps (wide pronated grip, resistance band assisted)
2 reps (narrow supinated grip, resistance band assisted)
2 reps (narrow supinated grip, resistance band assisted)


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

 

[prodigalso]

02/18/19

6:05am
10 minutes rowing (2200 meters avg HR 123, max
HR 126)

28 minutes resistance training (avg HR 135, max
HR 165)

bb bench press with single sided weight with feet in the air;
12 reps at 55lbs
12 reps at 60lbs
8 reps at 65lbs

machine leg extension;
8 reps at 175lbs
8 reps at 187.5lbs
8 reps at 200lbs

smith machine shoulder press;
11 reps at 50lbs
10 reps at 60lbs
10 reps at 70lbs

Goblet squats
6 reps at 50lbs
6 reps at 55lbs
6 reps at 60lbs

cable tricep extensions;
6 reps at 120lbs
6 reps at 130lbs
6 reps at 120lbs

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

 

[prodigalso]

02/19/19

5:45am
10 minutes elliptical (1.55 miles avg HR 135, max HR 155)

33 minutes resistance training (avg HR 127, max HR 159)

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

floor slider leg curl;
6 reps at BW
6 reps at BW
6 reps at BW

db alternating single arm incline bench row (weight listed is for each db);
6 reps at 45lbs
7 reps at 45lbs
7 reps at 45lbs

Renegade Rows (feet at wide position);
6 @ 20lbs
5 @ 20lbs
5 @ 20lbs

Single arm TRX band row;
3 sets of 6 reps

BB vertical row:
8 reps @ 60lbs
8 reps @ 70lbs
10 reps @ 70lbs

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

 

[prodigalso]

02/20/19

5:45am
5 minutes on treadmill (0.5 miles avg HR 151, max HR 171)
10 minutes rowing (2200 meters avg HR 153, max HR 168)

34 minutes resistance training (avg HR 143, max HR 177)

db alternating single arm incline bench press (weight listed is for each db);
5 reps at 60lbs
5 reps at 65lbs
5 reps at 70lbs

machine leg extension;
8 reps at 187.5lbs
8 reps at 200lbs
8 reps at 212.5lbs

seated single arm shoulder press with raised feet;
9 reps at 25llbs
8 reps at 25lbs
8 reps at 25lbs

db bench press (weight listed is for each db);
5 reps at 75lbs
5 reps at 80lbs
5 reps at 85lbs

Goblet squats
6 reps at 60lbs
6 reps at 65lbs
6 reps at 70lbs

bent over cable tricep extensions;
8 reps at 110lbs
8 reps at 130lbs
8 reps at 150lbs

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

 

[prodigalso]

02/21/19

5:45am
5 minutes on treadmill (0.5 miles avg HR 153, max HR 170)
10 minutes elliptical (1.56 miles avg HR 151, max HR 162)

24 minutes resistance training (avg HR 137, max HR 161)

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

machine leg curl;
8 reps at 150lbs
8 reps at 150lbs
8 reps at 150lbs

Straight legged deadlift;
10 reps @ 70lbs
10 reps @ 70lbs
10 reps @ 70lbs

Wide grip pull down;
6 reps at 112.5lbs
8 reps at 100lbs
8 reps at 100lbs

reverse fly/rear delt machine:
6 reps @ 108lbs
8 reps @ 96lbs
10 reps @ 84bs

preacher’s curls:
6 reps @ 90lbs
6 reps @ 90lbs
6 reps @ 90bs


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

 

[prodigalso]

02/22/19

5:45am
5 minutes on treadmill (0.5 miles avg HR 151, max HR 169)
5 minutes rowing (1075 meters avg HR 119, max HR 158)

31 minutes resistance training (avg HR 128, max HR 176)

bb close grip incline bench press;
6 reps at 90lbs
6 reps at 100lbs
6 reps at 110lbs

machine leg press;
6 reps at 200lbs
6 reps at 200lbs
6 reps at 200lbs

Jump rope;
1st set: 30 jumps
2nd set: 35 jumps
3rd set: 32 jumps

Raised feet pushups with hands on db’s (feet on bb of smith machine); s
8reps at position 6
6 reps at position 6
6 reps at position 6
6 reps at position 6

-3000mg Vitamin D3
-99mg potassium
-400mg potassium
-2 OptiMen multivitamin

 

[prodigalso]

02/26/19

5:45am
5 minutes on treadmill (0.5 miles avg HR 155, max HR 172)
10 minutes rowing (2200 meters avg HR 154, max HR 171)

29 minutes resistance training (avg HR 141, max HR 174)

Bent over BB row;
8 reps at 85lbs
6 reps at 105lbs
6 reps at 105lbs

bb curls:
8 reps @ 60lbs
6 reps @ 70lbs
6 reps @ 80bs

machine leg curl;
6 reps at 175lbs
6 reps at 187.5lbs
4 reps at 200lbs

Wide Grip pull down;
6 reps at 112.5lbs
6 reps at 125lbs
6 reps at 137.5lbs

V-Grip seated row;
8 reps at 245lbs
8 reps at 270lbs
8 reps at 290lbs

BB vertical row;
8 reps at 60lbs
7 reps at 70lbs
6 reps at 80lbs


-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-OptiMen Multivitamen

 

[prodigalso]

02/27/19

6:05am
10 minutes elliptical (1.45 miles avg HR 132, max HR 142)

28 minutes resistance training (avg HR 109, max
HR 148)

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

smith machine shoulder press;
10 reps at 50lbs
10 reps at 60lbs
10 reps at 70lbs

Romanian deadlift;
6 reps at 12lbs

-OptiMen Multivitamen
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

 

[prodigalso]

02/28/19

5:40am
5 minutes on treadmill (0.5 miles avg HR 154, max HR 173)
10 minutes rowing (2200 meters avg HR 156, max HR 176)

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

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

machine leg curl;
6 reps at 187.5lbs
5 reps at 200lbs
4 reps at 212.5lbs

preacher’s curls:
6 reps @ 100lbs
6 reps @ 100lbs
5 reps @ 110bs

Wide grip pull down;
6 reps at 125lbs
5 reps at 137.5lbs
4 reps at 150lbs

bb wrist curls:
16 reps @ 50lbs
15 reps @ 50lbs
8 reps @ 50bs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-OptiMen Multivitamen

 

[prodigalso]

03/01/19

5:40am
15 minutes rowing (3400 meters avg HR 155, max HR 173)

31 minutes resistance training (avg HR 129, max HR 156)

bb smith machine bench press;
5 reps at 140lbs
4 reps at 180lbs
4 reps at 200lbs
3 reps at 220lbs
1 reps at 250lbs

Raised feet pushups with hands on db’s (feet on bb of smith machine);
6 reps at position 6
6 reps at position 6
6 reps at position 6
6 reps at position 6 (with hands on bosu ball)

wall stand push-ups;
2 sets of 4 reps ( was not vertical, and “reps” were just bending elbows slightly)

-3000mg Vitamin D3
-99mg potassium
-OptiMen Multivitamen

 

[prodigalso]

03/04/19

5:45am
5 minutes on treadmill (0.5 miles avg HR 156, max HR 171)
6 minutes rowing (1350 meters avg HR 143, max HR 162)

31 minutes resistance training (avg HR 145, peak HR 177)

db bent over row;
6 reps at 65lbs
6 reps at 70lbs
6 reps at 75lbs

seated single lateral db shoulder raise with raised feet;
6 reps at 7.5lbs
6 reps at 7.5lbs
6 reps at 7.5lbs

machine preachers curl;
6 reps at 100lbs
6 reps at 100lbs
6 reps at 100lbs

Underhand grip seated row;
10 reps at 200lbs
10 reps at 225lbs
10 reps at 250lbs

Rear delt fly machine;
3 sets of 6 reps @ 96 lbs

db external shoulder rotation:
3 sets of 6 reps @ 10 lbs

Golf shoulder stretches:
10 reps
5 reps


-OptiMen multi-vitamin
-3000mg Vitamin D3
-99mg potassium
-250mg potassium

 

[prodigalso]

03/05/19

5:40am
10 minutes rowing (2050 meters avg HR 130, max HR 144)

36 minutes resistance training (avg HR 111, max HR 154)

bb smith machine bench press;
4 reps at 180lbs
4 reps at 200lbs
3 reps at 220lbs

machine leg extension;
6 reps at 200lbs
6 reps at 200lbs
6 reps at 200lbs

one legged db shoulder press;
10 reps at 20lbs
6 reps at 25lbs
8 reps at 20lbs

Goblet squats
6 reps at 55lbs
6 reps at 60lbs
6 reps at 65lbs

overhead db tricep extensions;
6 reps at 60lbs
6 reps at 65lbs
6 reps at 70lbs

pec fly machine;
10 reps at 132lbs
10 reps at 144lbs
10 reps at 156lbs

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-OptiMen Multivitamin

 

[prodigalso]

03/06/19

5:55am
10 minutes elliptical (1.5 miles avg HR 139, max HR 150)

30 minutes resistance training (avg HR 129, max HR 159)

db alternating single arm incline bench row (weight listed is for each db);
6 reps at 45lbs
6 reps at 45lbs
6 reps at 45lbs

High to low facepull rows;
10 reps at 100lbs
10 reps at 110lbs
10 reps at 120lbs
10 reps at 130lbs

db incline bench row Y’s(weight listed is for each db);
3 sets of 8 reps at 17.5lbs

wide grip pull down;
6 reps at 125lbs
6 reps at 137.5lbs
6 reps at 150lbs

machine leg curl;
6 reps at 187.5lbs
5 reps at 200lbs
4 reps at 212.5lbs

bb curls:
8 reps @ 60lbs
6 reps @ 70lbs
6 reps @ 80bs

side plank:
1st set: 30 sec
2nd set: 25 sec
3rd set: 20 sec


4:40pm
20 minutes on treadmill (2.0 miles avg HR 167, max HR 181)
10 minutes on rower (2250 meters avg HR 176, max HR 184)
1 minute on Jacob’s Ladder (2250 meters avg HR 173, max HR 191)
10 minutes on stationary bicycle (2250 meters avg HR 162)
10 minutes on treadmill (20.6 miles avg HR 158, max HR 172)


33 minutes resistance training (avg HR 138, max HR 174)

BB bench press;
10 reps at 115lbs
10 reps at 135lbs
10 reps at 165lbs

BB box squats;
6 reps at 95lbs, 14” box
6 reps at 115lbs, 16” box
6 reps at 135lbs, 16” box

Seal crawl planks;
1 set of 20 yards

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-OptiMen Multivitamin

 

[prodigalso]

03/07/19

5:40am
10 minutes on treadmill (0.9 miles avg HR 161, max HR 180)

49 minutes resistance training (avg HR 141, max HR 173)

db bench press (weight listed is for each db);
8 reps at 70lbs
7 reps at 75lbs
6 reps at 80lbs

machine leg extension;
6 reps at 200lbs
6 reps at 200lbs
6 reps at 200lbs

BB Front squats
3 sets of 6 reps at 60lbs

Seal crawl planks;
3 sets of 10 yards

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

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

BB Skullcrushers;
6 reps at 60lbs
6 reps at 70lbs
6 reps at 80lbs (superset with 10 chest level presses)

machine calf extension;
3 sets of 10 reps at 70lbs

bb wrist curls:
16 reps @ 50lbs
10 reps @ 50lbs
10 reps @ 50bs

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-OptiMen Multivitamin