Prodigalson's Cutting log

[prodigalso]

03/08/19

5:40am
10 minutes rowing (2050 meters avg HR 128, max HR 137)

35 minutes resistance training (avg HR 119, peak HR 155)

Inclined plank position single arm db row ;
6 reps at 25lbs
6 reps at 35lbs
8 reps at 30lbs

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

BB one sided good mornings:
3 sets 6 reps @ 80lbs (both sides)

Machine preachers curl:
6 reps @ 100lbs
6 reps @ 100lbs
6 reps @ 100lbs

V-Grip Pull Down:
3 sets of 6 reps @ 150lbs

Bent over db reverse flys:
3 sets of 8 reps @ 15lbs

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

 

[prodigalso]

03/11/19

5:45am
10 minutes on treadmill (0.91 miles avg HR 157, max HR 169)

37 minutes resistance training (avg HR 137, max HR 169)

db incline bench press (weight listed is for each db);
10 reps at 60lbs
10 reps at 65lbs
8 reps at 70lbs

machine leg extension;
8 reps at 200lbs
8 reps at 212.5lbs
8 reps at 225lbs

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

BB Front squats
3 sets of 6 reps at 70lbs

smith machine shoulder press;
6 reps at 70lbs
6 reps at 80lbs
6 reps at 90lbs

BB Skullcrushers;
10 reps at 60lbs
8 reps at 70lbs
8 reps at 80lbs

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

 

[prodigalso]

03/13/19

5:45am
10 minutes on treadmill (0.90 miles avg HR 152, max HR 168)

38 minutes resistance training (avg HR 124, peak HR 167)

Inclined plank position single arm db row ;
8 reps at 45lbs
8 reps at 45lbs
8 reps at 45lbs

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

Wide grip pull down;
6 reps at 125lbs
8 reps at 112.5lbs
8 reps at 112.5lbs

seated single lateral db shoulder raise with raised feet;
6 reps at 12.5lbs
6 reps at 12.5lbs
6 reps at 12.5lbs

Machine preachers curl:
5 reps @ 110lbs
5 reps @ 110lbs
4 reps @ 110lbs

Rear delt machine:
8 reps @ 96lbs
8 reps @ 96lbs
8 reps @ 96lbs

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

 

[prodigalso]

03/014/19

5:35am
10 minutes rowing (2100 meters avg HR 152, max HR 180)

40 minutes resistance training (avg HR 118, max HR 162)


Smith machine bench press;
6 reps at 140lbs
6 reps at 160lbs
6 reps at 180lbs
6 reps at 200lbs

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

standing one legged db shoulder press;
6 reps at 20lbs
6 reps at 20lbs
6 reps at 20lbs

machine leg extension;
8 reps at 212.5lbs
8 reps at 225lbs
8 reps at 237.5lbs

Resistance band assisted dips;
3 sets of 6 reps

Raised feet pushups with hands on db’s (feet on bb of smith machine);;
8 reps at position 3
8 reps at position 2
6 reps at position 1

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

 

[prodigalso]

03/15/19

5:35am
10 minutes on treadmill (0.90 miles avg HR 159, max HR 181)

47 minutes resistance training (avg HR 128, peak HR 175)

Inclined plank position single arm db row ;
6 reps at 50lbs
6 reps at 50lbs
6 reps at 50lbs

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

seated single lateral db shoulder raise with raised feet;
6 reps at 10lbs
6 reps at 10lbs
6 reps at 10lbs

db incline bench shrugs (weight listed is for each db);
14 reps at 50lbs
14 reps at 50lbs
14 reps at 50lbs

machine preacher’s curl;
8 reps at 90lbs
7 reps at 100lbs
6 reps at 110lbs

High to low facepull rows;
10 reps at 110lbs
10 reps at 130lbs
10 reps at 150lbs

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

Cable Vertical row;
6 reps at 110lbs
6 reps at 110lbs
6 reps at 110lbs





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

 

[prodigalso]

03/18/19

5:35am
10 minutes rowing (2160 meters avg HR 133, max HR 152)

41 minutes resistance training (avg HR 131, max HR 166)

db bent over row with opposite leg outstretched;
8 reps at 45lbs
8 reps at 50lbs
8 reps at 50lbs

Floor slider leg curl with resistance band;
5 reps with single red band
4 reps with single red band
4 reps with single red band

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

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

Seal crawl planks;
3 set of 20 yards

Combination single arm BB bent over row/single arm BB good morning ;
3 sets of 6 reps (both sides) at 50lbs

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

Cable vertical row:
6 reps at 105lbs
6 reps at 115lbs
6 reps at 105lbs

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

 

[prodigalso]

03/19/19

5:35am
12 minutes on treadmill (1.05 miles avg HR 156, max HR 168)

47 minutes resistance training (avg HR 137, max HR 180)

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

machine leg extension;
8 reps at 212.5lbs
8 reps at 225lbs
7 reps at 237.5lbs

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

BB Front squats
3 sets of 6 reps at 65lbs

smith machine shoulder press;
8 reps at 70lbs
8 reps at 80lbs
8 reps at 90lbs

BB Skullcrushers;
10 reps at 60lbs
10 reps at 70lbs
10 reps at 80lbs, followed by 10 quick chest presses

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

machine calf extension;
3 sets of 10 reps at 90lbs

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

 

[prodigalso]

03/25/19

5:40am
10:45 on treadmill (1.0 mile avg HR 159, max HR 179)

39 minutes resistance training (avg HR 137, max HR 176)

Combination BB bent over row/single arm BB good morning ;
6 reps at 80lbs
6 reps at 80lbs
6 reps at 90lbs

High to low facepull rows;
10 reps at 120lbs
10 reps at 130lbs
10 reps at 140lbs

Seal crawl planks;
3 set of 20 yards

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

Machine preacher’s curls:
6 reps @ 100lbs
6 reps @ 100lbs
6 reps @ 100bs

Behind head 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
-OptiMen Multivitamen

 

[prodigalso]

03/26/19

5:40am
10 minutes rowing (2050 meters avg HR 114, max HR 147)

38 minutes resistance training (avg HR 119, peak HR 161)

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

machine leg extension;
8 reps at 200lbs
8 reps at 212.5lbs
8 reps at 225lbs

db alternating single arm flat bench press (weight listed is for each db);
5 reps at 70lbs
5 reps at 75lbs
4 reps at 80lbs

rear foot elevated split squats;
6 reps at BW
6 reps at BW
6 reps at BW

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

 

[prodigalso]

03/27/19

5:40am
10:58 on treadmill (1.0 mile avg HR 157, max HR 168)

45 minutes resistance training (avg HR 122, peak HR 164)

db bent over row with opposite leg outstretched;
6 reps at 55lbs
8 reps at 45lbs
8 reps at 45lbs

db external shoulder rotation;
6 reps at 17.5lbs
8 reps at 15lbs
8 reps at 15lbs

Inclined plank position single arm db row ;
8 reps at 45lbs
8 reps at 45lbs
8 reps at 45lbs

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

cable vertical row;
6 reps at 110lbs
6 reps at 110lbs
6 reps at 110lbs

BB curl:
6 reps @ 70lbs
6 reps @ 70lbs
6 reps @ 80lbs

-99mg potassium
-250mg magnesium
-OptiMen Multivitamin

 

[prodigalso]

03/28/19

5:40am
10 minutes rowing (2250 meters avg HR 147, max HR 164)

42 minutes resistance training (avg HR 130, max HR 168)

Smith machine bench press;
6 reps at 180lbs
4 reps at 200lbs
3 reps at 220lbs
2 reps at 230lbs

TRX band assisted pistol squat;
6 reps at BW
5 reps at BW
5 reps at BW

Smith machine shoulder press;
6 reps at 90lbs
5 reps at 110lbs
3 reps at 130lbs

BB Forward Squats;
3 sets of 6 reps at 80lbs

BB Overhead tricep extension ;
10 reps at 60lbs
9 reps at 70lbs
8 reps at 80lbs

Raised feet pushups with hands on db’s (feet on weight bench);
6 reps
5 reps
5 reps

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

 

[prodigalso]

03/29/19

5:40am
10:46 on treadmill (1.0 mile avg HR 157, max HR 168)

45 minutes resistance training (avg HR 122, peak HR 164)

Inclined plank position single arm db row ;
4 reps at 65lbs
6 reps at 55lbs
6 reps at 55lbs

Twisting Knee-ups ;
3 sets of 20 reps
8 reps at 45lbs
8 reps at 45lbs

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

Seated cable row;
10 reps at 200lbs
8 reps at 225lbs
8 reps at 245lbs

machine preacher’s curl;
4 reps at 110lbs
4 reps at 120lbs
4 reps at 130lbs
3 reps at 140lbs
1 reps at 150lbs

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

Rear delt fly machine;
3 sets of 6 reps @ 108 lbs

-99mg potassium
-250mg magnesium
-OptiMen Multivitamin

 

[prodigalso]

04/01/19

5:40am

27 minutes resistance training (avg HR 118, peak HR 168)

High to low facepull rows;
10 reps at 100lbs
10 reps at 120lbs
10 reps at 140lbs

Machine calf extension:
12 reps @ 60lbs
12 reps @ 70lbs
12 reps @ 70bs

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

BB curl:
6 reps @ 60lbs
6 reps @ 70lbs
6 reps @ 80lbs

seated single lateral db shoulder raise with raised feet;
6 reps at 10lbs
6 reps at 10lbs
6 reps at 10lbs

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

-99mg potassium
-250mg magnesium
-OptiMen Multivitamin

 

[prodigalso]

04/03/19

5:40am
30 minutes rowing (6250 meters avg HR 136, max HR 167)

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

 

[prodigalso]

04/05/19


5:40am

38 minutes resistance training (avg HR 113, peak HR 174)

Burpees ;
1 set of 10 reps

TRX band row;
3 sets of 10 reps at BW

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

Resistance band assisted chin-ups:
3 sets 3reps

Machine preachers curl:
4 reps @ 110lbs
4 reps @ 120lbs
4 reps @ 130lbs

BB vertical row:
6 reps @ 70lbs
6 reps @ 80lbs
8 reps @ 80lbs

Machine leg curl:
6 reps @ 200lbs
8 reps @ 175lbs
8 reps @ 175lbs

30 seconds sprinting on treadmill (12mph)

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

 

[prodigalso]

04/08/19

5:40am
30 minutes rowing (6300 meters avg HR 142, max HR 165)

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

04/09/19

5:40am
4 minutes on treadmill (HIIT Sprints, 0.25 miles, avg HR 135, max HR 160)

37 minutes resistance training (avg HR 125, peak HR 165)

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

Machine leg curl:
6 reps @ 175lbs
6 reps @ 162.5lbs
6 reps @ 162.5lbs

BB curl:
6 reps @ 70lbs
6 reps @ 80lbs
6 reps @ 90lbs

Seal Crawl;
3 sets of 25 yards

Wide grip pull down;
6 reps at 125lbs
6 reps at 125lbs
6 reps at 125lbs

Machine calf extension:
9 reps @ 90lbs
10 reps @ 90lbs
10 reps @ 90bs

BB Wrist curls;
14 reps at 60lbs
12 reps at 60lbs
12 reps at 60lbs

Head still drill;
3 sets of 10 reps

-99mg potassium
-250mg magnesium
-OptiMen Multivitamin

 

[prodigalso]

04/10/19

5:40am
4 minutes on treadmill (HIIT Sprints, 0.25 miles, avg HR 127, max HR 172 )

36 minutes resistance training (avg HR 118, max HR 164)

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

machine leg extension;
8 reps at 200lbs
7 reps at 212.5lbs
7 reps at 225lbs

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

rear foot elevated split squats
3 sets of 6 reps at BW

standing cable tricep extensions;
8 reps at 130lbs
8 reps at 140lbs
8 reps at 150lbs

pec fly machine;
10 reps at 144lbs
10 reps at 156lbs
8 reps at 168lbs

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

 

[prodigalso]

04/11/19

5:40am
30 minutes rowing (6350 meters avg HR 143, max HR 167)

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

 

[prodigalso]

04/12/19

5:30am
4 minutes on treadmill (HIIT Sprints, 0.28 miles, avg HR 120, max HR 160 )

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

Combination BB bent over row/single arm BB good morning;
8 reps at 80lbs
8 reps at 80lbs
8 reps at 80lbs

Rear delt fly machine;
8 reps @ 84 lbs
8 reps @ 96 lbs
8 reps @ 108 lbs

Inclined plank position single arm db row ;
6 reps at 50lbs
6 reps at 50lbs
6 reps at 50lbs

BB vertical row ;
8 reps at 80lbs
8 reps at 80lbs
8 reps at 80lbs

machine preacher’s curl;
4 reps at 110lbs
4 reps at 120lbs
4 reps at 130lbs

Wide grip pull down;
6 reps at 125lbs
6 reps at 125lbs
6 reps at 125lbs

seated single lateral db shoulder raise with raised feet;
6 reps at 10lbs
8 reps at 7.5lbs
8 reps at 7.5lbs

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

 

[prodigalso]

04/15/19

5:45am

30 minutes resistance training (avg HR 131, peak HR 169)

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

machine leg extension;
8 reps at 212.5lbs
8 reps at 212.5lbs
8 reps at 225lbs

db bench press (weight listed is for each db);
10 reps at 65lbs
10 reps at 70lbs
9 reps at 75lbs

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

cable tricep extensions;
10 reps at 120lbs
10 reps at 130lbs
8 reps at 140lbs

machine biangular shoulder press
8 reps at 112.5lbs
8 reps at 112.5lbs
8 reps at 125lbs

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

 

[prodigalso]

04/16/19

5:40am
3 minutes on treadmill (HIIT Sprints, 0.28 miles, avg HR 135, max HR 172)

34 minutes resistance training (avg HR 141, peak HR 177)

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

Renegade row;
6 reps at 20lbs
6 reps at 20lbs
6 reps at 20lbs

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

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

Rear delt fly machine;
3 sets of 12 reps @ 96 lbs

Machine preachers curl:
5 reps @ 120lbs
5 reps @ 130lbs
4 reps @ 140lbs

Seal crawl planks;
3 sets of 20 yards

BB vertical row:
6 reps at 80lbs
6 reps at 80lbs
6 reps at 80lbs

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

 

[prodigalso]

04/17/19

5:35am

39 minutes resistance training (avg HR 117, max HR 149)

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
Machine calf extension:
6 reps @ 120lbs
10 reps @ 90lbs
10 reps @ 90bs

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

machine leg extension;
6 reps at 225lbs
6 reps at 237.5lbs
6 reps at 250lbs

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

BB Front squats
3 sets of 6 reps at 70lbs

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

BB Skullcrushers;
10 reps at 70lbs
10 reps at 70lbs
10 reps at 70lbs, followed by 10 quick chest presses

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

 

[prodigalso]

04/18/19

5:40am
5 minutes on treadmill (0.52 miles avg HR 155, max HR 172)

31 minutes resistance training (avg HR 136 peak HR 168)

Inclined plank position single arm db row ;
6 reps at 55lbs
6 reps at 55lbs
6 reps at 55lbs

Seal crawl planks;
3 sets of 20 yards

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

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

Machine preachers curl:
5 reps @ 130lbs
4 reps @ 140lbs
2 reps @ 150lbs

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

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

 

[prodigalso]

04/19/19

5:25am

40 minutes resistance training (avg HR 115, max HR 148)

bb bench press with single sided weight with feet in the air;
8 reps at 60lbs (left)
8 reps at 60lbs (right)
8 reps at 60lbs (left)
8 reps at 60lbs (right)

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

bb floor press;
10 reps at 60lbs
10 reps at 60lbs
10 reps at 60lbs

standing single leg shoulder press;
8 reps at 20llbs
8 reps at 25lbs
8 reps at 25lbs

BB decline press;
10 reps at 60llbs
10 reps at 60lbs
15 reps at 60lbs
10 reps at 110lbs

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

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

 

[prodigalso]

04/22/19

5:45am
30 minutes on treadmill (avg HR 141, max HR 158)

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

 

[prodigalso]

04/23/19

5:15am

39 minutes resistance training (avg HR 118, peak HR 159)

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

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

db incline bench row;
6 reps at 55lbs
6 reps at 55lbs
6 reps at 55lbs

db incline bench rear delt shrug;
10 reps at 55lbs
10 reps at 55lbs
10 reps at 55lbs

Wide Grip seated cable row;
10 reps at 200lbs
8 reps at 245lbs
7 reps at 270lbs

V-Grip Pull Down:
6 reps at 137.5lbs
6 reps at 150lbs
5 reps at 162.5lbs

Machine preachers curl:
5 reps @ 120lbs
4 reps @ 120lbs
3 reps @ 120lbs

Rear delt machine:
10 reps @ 96lbs
10 reps @ 96lbs
10 reps @ 96lbs

Renegade row;
5 reps at 20lbs
5 reps at 20lbs
5 reps at 20lbs

Romanian deadlift;
3 sets of 6 reps at 10lbs

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

 

[prodigalso]

04/24/19

5:15am
10 minutes on stationary bicycle (avg HR 127, max HR 139)

31 minutes resistance training (avg HR 123, max HR 163)

Machine chest press;
6 reps at 200llbs
6 reps at 225lbs
6 reps at 250lbs

machine leg extension;
8 reps at 200lbs
8 reps at 215.5lbs
8 reps at 225lbs

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

Leg press machine;
6 reps at 187.5lbs
6 reps at 200lbs
6 reps at 212.5lbs

standing bb shoulder press;
10 reps at 50llbs
8 reps at 60lbs
6 reps at 70lbs

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

cable tricep extensions;
10 reps at 150lbs
10 reps at 160lbs
10 reps at 170lbs

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

 

[prodigalso]

04/26/19

5:20am
10 minutes on stationary bicycle (avg HR 129, max HR 146)

32 minutes resistance training (avg HR 123, max HR 160)

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

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

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

rear foot elevated split squats
3 sets of 6 reps @ 30lbs

standing cable tricep extensions w/rope;
8 reps at 120lbs
8 reps at 130lbs
7 reps at 140lbs

pec fly machine;
8 reps at 144lbs
8 reps at 144lbs
8 reps at 156lbs

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

 

[prodigalso]

04/29/19

5:20am
30 minutes on stationary bicycle (10.22 miles, avg HR 146, max HR 169)

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

 

[prodigalso]

05/01/19

5:20am
7 minutes on treadmill (10% incline, 3.2mph, 0.33 miles avg HR 146, max HR 157)

30 minutes resistance training (avg HR 128, peak HR 163)

db bent over row;
8 reps at 55lbs
8 reps at 55lbs
8 reps at 55lbs

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

db incline bench row;
6 reps at 55lbs
6 reps at 55lbs
6 reps at 55lbs

db incline bench rear delt shrug;
12 reps at 55lbs
12 reps at 55lbs
12 reps at 55lbs

Seated cable row;
10 reps at 200lbs
10 reps at 225lbs
10 reps at 250lbs

Wide Grip Pull Down:
6 reps at 125lbs
6 reps at 125lbs
6 reps at 125lbs

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

 

[prodigalso]

05/02/19

5:20am
30 minutes on stationary bicycle (9.25 miles, avg HR 135, max HR 151)

5 minutes resistance training (avg HR 133, max HR 161)

Machine chest press;
5 reps at 225lbs
4 reps at 237.5llbs
3 reps at 250lbs

Machine shoulder press;
6 reps at 100llbs
5 reps at 112.5lbs
4 reps at 125lbs

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

 

[prodigalso]

05/06/19

5:20am
10 minutes on stationary bicycle (avg HR 138, max HR 151)

31 minutes resistance training (avg HR 133, peak HR 167)

Wide Grip Pull Down:
8 reps at 112.5lbs
8 reps at 112.5lbs
8 reps at 112.5lbs

Anti-rotation lateral shift (each set was in both directions);
10 reps at 40lbs
10 reps at 40lbs
8 reps at 40lbs

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

Renegade row;
7 reps at 20lbs
7 reps at 20lbs
7 reps at 20lbs

machine rear delt row;
8 reps at 108lbs
8 reps at 108lbs
8 reps at 108lbs

Machine preachers curl:
6 reps @ 120lbs
5 reps @ 130lbs
4 reps @ 140lbs

bb vertical row;
6 reps at 70lbs
6 reps at 80lbs
6 reps at 90lbs

Machine Calf raise:
11 reps @ 90lbs
12 reps @ 90lbs
12 reps @ 90lbs


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

 

[prodigalso]

05/07/19

5:20am
10 minutes rowing (2100 meters avg HR 135, max HR 150)

34 minutes resistance training (avg HR 118, peak HR 155)

bb smith machine bench press;
10 reps at 90lbs
6 reps at 180lbs
1 reps at 230lbs

BB Front squats
3 sets of 6 reps at 70lbs

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

BB Skullcrushers;
8 reps at 70lbs
8 reps at 80lbs
8 reps at 90lbs (followed by 10 quick presses)

smith machine squats (half squats);
6 reps at 230bs
6 reps at 230lbs
6 reps at 180lbs

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

 

[prodigalso]

05/08/19

5:20am
10 minutes on stationary bicycle (3.36 miles, avg HR 131, max HR 146)

33 minutes resistance training (avg HR 120, peak HR 154)

db incline bench row;
6 reps at 60lbs
6 reps at 60lbs
6 reps at 60lbs

db incline bench rear delt shrug;
10 reps at 60lbs
10 reps at 60lbs
10 reps at 60lbs

Machine preachers curl:
6 reps @ 130lbs
4 reps @ 140lbs
3 reps @ 150lbs

Combination BB bent over row/BB good morning;
6 reps at 80lbs
6 reps at 80lbs
6 reps at 80lbs

V-Grip Pull Down:
6 reps at 150lbs
6 reps at 150lbs
6 reps at 150lbs

Seated Wide Grip cable row;
10 reps at 200lbs
10 reps at 225lbs
10 reps at 225lbs

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

 

[prodigalso]

05/09/19

5:20am
30 minutes on stationary bicycle (10.07 miles, avg HR 146, max HR 160)

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

 

[prodigalso]

05/10/19

5:20am
5 minutes rowing (1000 meters avg HR 114, max HR 131)

32 minutes resistance training (avg HR 113, max HR 168)

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

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

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

BB Front squats
3 sets of 6 reps at 65lbs

standing cable tricep extensions;
10 reps at 130lbs
10 reps at 140lbs
10 reps at 150lbs

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

 

[prodigalso]

05/14/19

5:25am
10 minutes on stationary bicycle (3.34 miles, avg HR 136, max HR 147)

30 minutes resistance training (avg HR 134, peak HR 178)

Anti-rotation lateral shift then raise arms overhead (each set was in both directions);
6 reps at 40lbs
6 reps at 40lbs
6 reps at 40lbs

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

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

seated single lateral db shoulder raise with raised feet;
6 reps at 10lbs
6 reps at 10lbs
6 reps at 10lbs

Low to high cable facepull row;
6 reps @ 100lbs
6 reps @ 100lbs
6 reps @ 100lbs

Machine preachers curl:
5 reps @ 130lbs
3 reps @ 140lbs
2 reps @ 150lbs
2 reps @ 160lbs

Rear delt machine:
20 reps @ 96lbs

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

 

[prodigalso]

05/15/19

5:30am
30 minutes on rower (6125 meters, avg HR 141, max HR 164)

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

 

[prodigalso]

05/16/19

5:45am

42 minutes resistance training (avg HR 130, max HR 175)

Smith machine bench press;
10 reps at 90lbs
10 reps at 140lbs
8 reps at 180lbs
6 reps at 200lbs

machine leg extension;
8 reps at 200lbs
8 reps at 215.5lbs
8 reps at 225lbs

cable tricep extensions;
10 reps at 140lbs
10 reps at 150lbs
10 reps at 160lbs

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

BB decline press;
10 reps at 125lbs
10 reps at 175lbs
10 reps at 175lbs

Raised feet pushups with hands on db’s (feet on bar of leg extension machine);
6 reps
6 reps
6 reps

pec fly machine;
8 reps at 120lbs
8 reps at 132lbs
8 reps at 144lbs

Leg press machine;
6 reps at 212.5lbs
6 reps at 212.5lbs
6 reps at 212.5lbs

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

 

[prodigalso]

05/17/19

5:20am

39 minutes resistance training (avg HR 111, peak HR 147)

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

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

db incline bench row;
6 reps at 55lbs
6 reps at 55lbs
6 reps at 55lbs

db incline bench rear delt shrug;
12 reps at 55lbs
12 reps at 55lbs
12 reps at 55lbs

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

Machine preachers curl:
4 reps @ 140lbs
3 reps @ 160lbs
2 reps @ 180lbs

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

 

[prodigalso]

05/20/19

5:30am
5 minutes on stationary bicycle (avg HR 127, max HR 157)

27 minutes resistance training (avg HR 129, max HR 152)

biangular chest press machine;
6 reps at 225lbs
5 reps at 237.5lbs
4 reps at 250lbs
4 reps at 262.5lbs
3 reps at 275lbs
3 reps at 287.5lbs

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

machine leg extension;
6 reps at 225lbs
6 reps at 237.5lbs
6 reps at 250lbs

smith machine shoulder press;
6 reps at 90lbs
6 reps at 100lbs
6 reps at 110lbs

BB Skullcrushers;
8 reps at 70lbs
8 reps at 80lbs
8 reps at 90lbs (followed by 10 quick presses)

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

 

[prodigalso]

05/21/19

5:25am
30 minutes on stationary bicycle (9.87 miles, avg HR 146, max HR 163)

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

 

[prodigalso]

05/22/19

5:20am

40 minutes resistance training (avg HR 115, peak HR 154)

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

Twisting head still kneeling single arm cable row;
10 reps at 50lbs
10 reps at 60lbs
10 reps at 70lbs

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

Renegade Rows;
5 reps at 20lbs
5 reps at 20lbs
5 reps at 20lbs

High seated V-Grip cable row;
10 reps at 225lbs
10 reps at 245lbs
10 reps at 270lbs

Machine preachers curl:
2 reps @ 150lbs
3 reps @ 150lbs
2 reps @ 150lbs

rear delt row machine;
6 reps at 220
6 reps at 208
6 reps at 208

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

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

 

[prodigalso]

05/23/19

5:20am
5 minutes rowing (1070 meters avg HR 130, max HR 160)

35 minutes resistance training (avg HR 134, peak HR 172)

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

machine leg extension;
8 reps at 225lbs
8 reps at 237.5lbs
8 reps at 250lbs

db bench press (weight listed is for each db);
8 reps at 80lbs
7 reps at 85lbs
6 reps at 85lbs

seated db shoulder press (weight listed is for each db);;
6 reps at 45lbs
8 reps at 40lbs
8 reps at 40lbs

rear foot elevated split squats
3 sets of 6 reps at 20lbs

standing cable tricep extensions;
10 reps at 145lbs
10 reps at 155lbs
9 reps at 165lbs

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

 

[prodigalso]

06/04/19

5:25am

4 minutes on treadmill (0.4 miles, avg HR 152, max HR 170)
26 minutes on stationary bicycle (9 miles, avg HR 153, max HR 165)

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

 

[prodigalso]

06/05/19

5:20am

6 minutes on stationary bicycle (avg HR 139, max HR 150)
40 minutes resistance training (avg HR 129, peak HR 158)

Renegade Rows (weight listed is for each db);
6 reps at 20lbs
6 reps at 20lbs
6 reps at 20lbs

db bent over row with opposite leg outstretched, with kettlebell hanging from db via resistance band;
6 reps at 55lbs (10 lb KB)
6 reps at 55lbs (10 lb KB)
6 reps at 55lbs (10 lb KB)

db incline bench row (weight listed is for each db);;
6 reps at 50lbs
6 reps at 50lbs
6 reps at 50lbs

db incline bench rear delt shrug (weight listed is for each db);
12 reps at 50lbs
12 reps at 50lbs
12 reps at 50lbs

TRX Band Row:
8 reps at BW
8 reps at BW
8 reps at BW

rear delt row machine;
6 reps at 220
6 reps at 220
6 reps at 220

Machine preachers curl:
5 reps @ 130lbs
4 reps @ 130lbs
3 reps @ 130lbs

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

 

[prodigalso]

06/06/19

5:25am

42 minutes resistance training (avg HR 124, peak HR 172)

Smith machine bench press;
10 reps at 90lbs
10 reps at 110lbs
8 reps at 140lbs
6 reps at 160lbs

BB Front squats
3 sets of 6 reps at 70lbs

machine leg extension;
8 reps at 200lbs
8 reps at 221.5lbs
8 reps at 225lbs

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

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

standing cable tricep extensions;
10 reps at 140lbs
8 reps at 150lbs
6 reps at 160lbs

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

 

[prodigalso]

06/07/19

5:25am

30 minutes on stationary bicycle (10.0 miles, avg HR 144, max HR 168)

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

 

[prodigalso]

06/10/19

5:25am

40 minutes resistance training (avg HR 130, peak HR 175)

BB curl:
8 reps @ 70lbs
8 reps @ 80lbs
8 reps @ 90lbs

db bent over row with opposite leg outstretched, with resistance band between support hand & outstretched leg;
8 reps at 40lbs
8 reps at 40lbs
8 reps at 40lbs

Anti-rotation lateral shift then raise arms overhead (each set was in both directions);
6 reps at 50lbs
6 reps at 50lbs
6 reps at 50lbs

Wide grip pull down;
6 reps at 125lbs
6 reps at 125lbs
6 reps at 125lbs

Cable seated V-Grip high to low row;
10 reps at 225lbs
10 reps at 245lbs
10 reps at 270lbs

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

rear delt row machine;
6 reps at 220
6 reps at 220
6 reps at 220

Renegade Rows (weight listed is for each db);
6 reps at 20lbs
6 reps at 20lbs
6 reps at 20lbs

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

 

[prodigalso]

06/11/19

5:25am

40 minutes resistance training (avg HR 128, peak HR 166)

Smith machine bench press;
10 reps at 90lbs
8 reps at 140lbs
6 reps at 180lbs
3 reps at 230lbs

rear foot elevated split squats
3 sets of 6 reps at 30lbs

Smith machine incline bench press;
10 reps at 90lbs
8 reps at 140lbs
6 reps at 180lbs

machine leg extension;
8 reps at 200lbs
8 reps at 212.5lbs
8 reps at 225lbs

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

BB Skullcrushers;
8 reps at 70lbs
8 reps at 80lbs
8 reps at 90lbs (followed by 10 quick presses)

pec fly machine;
8 reps at 144lbs
8 reps at 156lbs
8 reps at 168lbs

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