Prodigalson's Cutting log

[prodigalso]

06/12/19

5:25am

41 minutes resistance training (avg HR 124 peak HR 171)

db bent over row:
8 reps @ 50lbs
8 reps @ 60lbs
7 reps @ 70lbs
4 reps @ 80lbs

low to high cable facepull rows;
10 reps at 100lbs
10 reps at 110lbs
10 reps at 120lbs

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

db incline bench rear delt shrug (weight listed is for each db);
12 reps at 55lbs
12 reps at 55lbs
12 reps at 55lbs

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

seated raised feet single arm lateral db raise;
8 reps at 10lbs (each arm)
8 reps at 10lbs (each arm)
8 reps at 10lbs (each arm)

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

Machine Calf raise:
12 reps @ 80lbs
12 reps @ 90lbs
12 reps @ 90lbs

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

 

[prodigalso]

06/13/19

5:25am

21 minutes on stationary bicycle (7.0 miles, avg HR 149, max HR 162)
19 minutes rowing (4125 meters avg HR 164, max HR 181)

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

 

[prodigalso]

06/14/19

5:25am

42 minutes resistance training (avg HR 126, max HR 173)

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 (these were not alternating)

BB smith machine box squats
6 reps at 90lbs
6 reps at 140lbs
6 reps at 180lbs

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

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

BB decline press;
10 reps at 130lbs
10 reps at 180lbs
10 reps at 180lbs

standing cable tricep extensions;
8 reps at 150lbs
6 reps at 160lbs
8 reps at 170lbs

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

 

[prodigalso]

06/17/19

5:25am

40 minutes resistance training (avg HR 117, peak HR 148)

db bent over row:
6 reps @ 60lbs
6 reps @ 65lbs
6 reps @ 65lbs

One sided kettlebell carry with db hanging from resistance band;
30yrd at 40lbs + 20lbs db
30yrd at 40lbs + 20lbs db
30yrd at 40lbs + 20lbs db

high to low cable facepull rows;
10 reps at 100lbs
10 reps at 110lbs
10 reps at 120lbs

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

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

Rear delt machine:
6 reps @ 120
6 reps @ 108
6 reps @ 108

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

BB good morning ;
6 reps @ 80lbs
6 reps @ 100lbs

6 reps @ 120lbs


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

 

[prodigalso]

06/18/19

5:30am

31 minutes resistance training (avg HR 114, max HR 159)

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

Romanian deadlifts;
6 reps @ 20lbs
5 reps @ 20lbs
4 reps @ 20lbs

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

Biangular machine bench press;
4 reps at 250lbs
4 reps at 237.5lbs
4 reps at 237.5lbs

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

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

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

 

[prodigalso]

06/19/19

5:25am

30 minutes rowing (6065 meters avg HR 147, max HR 165)

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

 

[prodigalso]

06/20/19

5:30am

40 minutes resistance training (avg HR 126, peak HR 176)

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 @ 150lbs
6 reps @ 150lbs
6 reps @ 150lbs

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

V-grip seated cable row;
10 reps at 225lbs
10 reps at 245lbs
10 reps at 290lbs

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

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 preacher’s curl;
5 reps at 130lbs
4 reps at 130lbs
4 reps at 130lbs

db shrugs (weight listed is for each db);
6 reps at 70lbs
6 reps at 70lbs
6 reps at 70lbs

-99mg potassium
-250mg magnesium
-OptiMen Multivitamin

 

[prodigalso]

06/21/19

5:25am

34 minutes resistance training (avg HR 126, max HR 170)

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

BB smith machine box squats
6 reps at 90lbs
6 reps at 140lbs
6 reps at 180lbs

machine leg extension;
8 reps at 237.5lbs
8 reps at 250lbs
7 reps at 262.5lbs

elevated feet push-ups with hands on dumbbells;
3 sets of 6 reps

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

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

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

 

[prodigalso]

06/24/19

5:30am

34 minutes resistance training (avg HR 121, peak HR 157)

V-grip pull down;
6 reps at 112.5lbs
6 reps at 112.5lbs
6 reps at 125lbs

Combination BB bent over row/BB good morning ;
6 reps at 80lbs
6 reps at 100lbs
6 reps at 100lbs

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

Anti-rotation lateral shift (each set was in both directions);
6 reps at 50lbs
6 reps at 40lbs
6 reps at 40lbs

machine preacher’s curl;
6 reps at 120lbs
5 reps at 120lbs
5 reps at 120lbs

Wide grip high to low seated cable row;
10 reps at 205lbs
10 reps at 225lbs
10 reps at 225lbs


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

 

[prodigalso]

06/25/19

5:25am

39 minutes resistance training (avg HR 128, max HR 169)

db alternating single arm incline bench press (weight listed is for each db);
8 reps at 55lbs (these were not alternating)
8 reps at 60lbs
6 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 80lbs
6 reps at 85lbs

BB smith machine box squats
6 reps at 140lbs
6 reps at 180lbs
6 reps at 180lbs

db shoulder press;
10 reps at 35lbs
6 reps at 45lbs
6 reps at 50lbs

Machine Calf raise:
14 reps @ 100lbs
13 reps @ 100lbs
12 reps @ 100lbs

standing cable tricep extensions;
8 reps at 150lbs
7 reps at 160lbs
6 reps at 170lbs

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

 

[prodigalso]

6/26/19

5:30am

30 minutes rowing (6300 meters avg HR 132, max HR 175)

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

 

[prodigalso]

06/27/19

5:35am

33 minutes resistance training (avg HR 135, peak HR 168)

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

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

db shrugs (weight listed is for each db);
8 reps at 80lbs
8 reps at 80lbs
8 reps at 80lbs

Wide-grip seated cable row;
10 reps at 225lbs
8 reps at 250lbs
8 reps at 250lbs

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

BB good mornings
6 reps at 100lbs
6 reps at 120lbs
6 reps at 130lbs

Machine leg curl:
6 reps @ 162.5lbs
6 reps @ 175lbs
5 reps @ 187.5lbs

Machine rear delt (reverse fly):
6 reps @ 108
8 reps @ 108
8 reps @ 108

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

 

[prodigalso]

06/28/19

5:30am

38 minutes resistance training (avg HR 118, max HR 168)

Smith machine incline bench press (bench @ 3rd notch);
6 reps at 140lbs
5 reps at 160lbs
4 reps at 180lbs

leg press machine;
6 reps at 200lbs
6 reps at 215.5lbs
6 reps at 225lbs

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

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

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

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

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

 

[prodigalso]

07/01/19

5:25am

34 minutes resistance training (avg HR 143, max HR 173)

db incline bench press (weight listed is for each db, bench at 2nd notch);
8 reps at 65lbs
8 reps at 70lbs
8 reps at 75lbs

BB smith machine rear foot elevated squat;
6 reps at BW
6 reps at BW
6 reps at 20lbs

db incline bench press (weight listed is for each db, bench at 1st notch);
6 reps at 80lbs
6 reps at 85lbs
6 reps at 85lbs (bench flat)

BB smith machine box squats
6 reps at 140lbs
6 reps at 160lbs
6 reps at 180lbs

smith machine shoulder press;
6 reps at 90lbs
5 reps at 110lbs
2 reps at 130lbs

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

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

 

[prodigalso]

07/02/19

5:30am

34 minutes resistance training (avg HR 127 peak HR 164)

Combination BB bent over row/BB good morning ;
6 reps at 100lbs
6 reps at 110lbs
6 reps at 120lbs

BB curls;
8 reps at 70lbs
7 reps at 80lbs
6 reps at 90lbs

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

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

High to low V-grip seated cable row;
10 reps at 225lbs
10 reps at 250lbs
10 reps at 250lbs

db shrugs (weight listed is for each db);
6 reps at 85lbs
5 reps at 85lbs (on incline bench)
3 reps at 85lbs (on incline bench)
4 reps at 85lbs

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

 

[prodigalso]

07/03/19

5:30am

30 minutes rowing (6475 meters avg HR 156, max HR 187)

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

 

[prodigalso]

07/08/19

5:30am

31 minutes resistance training (avg HR 127, max HR 176)

Smith machine incline bench press (bench @ 3rd notch);
10 reps at 90lbs
10 reps at 110lbs
10 reps at 130lbs

BB forward squats;
3 sets of 6 reps at 70lbs

Smith machine incline bench press (bench @ 1st notch);
8 reps at 150lbs
6 reps at 170lbs
4 reps at 190lbs

machine calf extension;
3 sets of 10 reps at 105lbs

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

Cable tricep exctension;
10 reps at 150lbs
10 reps at 160lbs
8 reps at 170lbs

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

 

[prodigalso]

7/10/19

5:45am

30 minutes rowing (6250meters avg HR 141, max HR 163)

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

 

[prodigalso]

07/11/19

5:25am

35 minutes resistance training (avg HR 124, peak HR 166)

db bent over row with opposite leg outstretched;
6 reps at 50lbs
6 reps at 55lbs
6 reps at 60lbs

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

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

Ab Roller;
3 sets of 6 reps

BB Good Morning;
8 reps @ 130lbs
6 reps @ 180lbs
5 reps @ 180lbs

BB curl;
10 reps at 70lbs
8 reps at 80lbs
6 reps at 90lbs

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

 

[prodigalso]

07/12/19

5:25am

31 minutes resistance training (avg HR 127, max HR 170)

db incline bench press (weight listed is for each db, bench at 3rd notch);
8 reps at 55lbs
8 reps at 60lbs
8 reps at 65lbs

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

db incline bench press (weight listed is for each db, bench at 1st notch);
8 reps at 70lbs
7 reps at 75lbs
5 reps at 80lbs (bench flat)

leg press machine;
6 reps at 200lbs
6 reps at 215.5lbs
6 reps at 225lbs

db shoulder press;
6 reps at 35lbs
5 reps at 45lbs
5 reps at 50lbs

Cable tricep exctension;
8 reps at 150lbs
6 reps at 160lbs
6 reps at 170lbs

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

 

[prodigalso]

07/15/19

5:35am

31 minutes resistance training (avg HR 127, peak HR 164)

db bent over row:
8 reps @ 65lbs
7 reps @ 70lbs
6 reps @ 75lbs

Seal crawl:
3 sets 25yrds

Body Saws;
3 sets of 6 reps

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

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

BB vertical row:
8 reps @ 70lbs
7 reps @ 80lbs
6 reps @ 90lbs

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

 

[prodigalso]

07/16/19

5:40am

33 minutes resistance training (avg HR 121, max HR 168)

Smith machine incline bench press (bench set to 1st notch);
10 reps at 90lbs
8 reps at 140lbs
6 reps at 180lbs
2 reps at 230lbs

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

Smith machine shoulder press;
6 reps at 100lbs
5 reps at 110lbs
4 reps at 120lbs

machine leg extension;
8 reps at 237.5lbs
7 reps at 250lbs
7 reps at 262.5lbs

Resistance band assisted dips
3 sets of 6 reps at BW

One legged single arm db shoulder press:
8 reps at 20lbs
9 reps at 20lbs
8 reps at 20lbs

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

 

[prodigalso]

07/17/19

5:40am

35 minutes resistance training (avg HR 130 peak HR 185)

Resistance band assisted chin-ups:
3 sets of 4 reps @ approx. 35lbs assistance

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

Seated high to low wide grip rows;
10 reps at 200lbs
8 reps at 225lbs
8 reps at 250lbs

3 point rear delt row (hand on bench);
3 sets of 8 reps at 12.5lbs

Machine preachers curl:
4 reps @ 140lbs
2 reps @ 130lbs
4 reps @ 110lbs

V-Grip pull down:
6 reps @ 150lbs
4 reps @ 162.5lbs
4 reps @ 162.5lbs

Treadmill sprints:
15 seconds at 12mph

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

 

[prodigalso]

7/18/19

6:00am

30 minutes rowing (6150 meters avg HR 138, max HR 161)

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

 

[prodigalso]

07/19/19

5:45am

37 minutes resistance training (avg HR 126, max HR 170)

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

One legged single arm db shoulder press:
8 reps at 20lbs
7 reps at 20lbs
8 reps at 20lbs

Smith machine box squats
5 reps at 180lbs
5 reps at 180lbs
5 reps at 180lbs

seated single arm lateral db shoulder raise with raised feet;
6 reps at 12.5lbs
8 reps at 10lbs
8 reps at 10lbs

smith machine shoulder press;
6 reps at 100lbs
4 reps at 110lbs
4 reps at 120lbs

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

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

 

[prodigalso]

07/22/19

5:30am

35 minutes resistance training (avg HR 138, peak HR 180)

Resistance band assisted chin-ups:
3 sets of 4 reps @ approx. 35lbs assistance

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

BB curls:
6 reps @ 95lbs
5 reps @ 105lbs
4 reps @ 105lbs

Ab Roller:
2 reps @ standing
8 reps @ kneeling
8 reps @ kneeling

V-Grip pull down:
6 reps @ 150lbs
4 reps @ 162.5lbs
4 reps @ 162.5lbs

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

Low to high cable facepull rows;
10 reps at 115lbs
10 reps at 105lbs
8 reps at 115lbs

Anti-rotation lateral shift (each set was in both directions);
8 reps at 45lbs
8 reps at 45lbs
8 reps at 45lbs

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

 

[prodigalso]

07/23/19

5:35am

31 minutes resistance training (avg HR 133, max HR 163)

db incline bench press (weight listed is for each db, bench at 1st notch);
8 reps at 65lbs
8 reps at 70lbs
7 reps at 75lbs

Smith machine box squats
6 reps at 140lbs
6 reps at 160lbs
6 reps at 180lbs

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

machine leg extension;
6 reps at 250lbs
6 reps at 262.5lbs
6 reps at 275lbs

leg press machine;
6 reps at 200lbs
6 reps at 215.5lbs
6 reps at 225lbs

Biangular machine shoulder press;
6 reps at 87.5lbs
6 reps at 100lbs
6 reps at 112.5lbs

Resistance band assisted dips
3 sets of 6 reps at BW

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

 

[prodigalso]

7/24/19

5:45am

30 minutes rowing (6475 meters avg HR 153, max HR 185)

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

 

[prodigalso]

07/25/19

5:40am

37 minutes resistance training (avg HR 123 peak HR 161)

db bent over row:
6 reps @ 65lbs
6 reps @ 70lbs
6 reps @ 75lbs

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

Cable vertical row;
10 reps at 110lbs
10 reps at 120lbs
9 reps at 130lbs

Side plank position rear delt row (arm on bench);
3 sets of 8 reps at 15lbs (each arm)

alternating db incline bench row (weight listed is for each db);
6 reps at 50lbs
5 reps at 55lbs
5 reps at 55lbs

db incline bench rear delt shrug (weight listed is for each db);
12 reps at 55lbs
12 reps at 55lbs
12 reps at 55lbs

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

Machine preachers curl:
6 reps @ 130lbs
5 reps @ 130lbs
5 reps @ 130lbs

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

 

[prodigalso]

07/26/19

5:45am

34 minutes resistance training (avg HR 117, max HR 150)

biangular machine bench press;
5 reps at 225lbs
5 reps at 225lbs
5 reps at 225lbs

Smith machine box squats
8 reps at 140lbs
7 reps at 160lbs
6 reps at 180lbs

smith machine shoulder press;
4 reps at 110lbs
3 reps at 120lbs
2 reps at 130lbs

Kneeling Ab roller (kneeling on 6” pad):
3 sets of 8 reps

machine leg extension;
7 reps at 237.5lbs
7 reps at 250lbs
7 reps at 262.5lbs

Resistance band assisted dips
6 reps at BW
5 reps at BW
6 reps at BW

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

 

[prodigalso]

07/29/19

5:45am

35 minutes resistance training (avg HR 121, max HR 165)

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

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

Seated wide grip cable row;
12 reps at 200lbs
10 reps at 225lbs
10 reps at 225lbs

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

Low to high facepull row;
10 reps at 100lbs
10 reps at 100lbs
10 reps at 100lbs

Machine preacher’s curls:
4 reps @ 140lbs
4 reps @ 130lbs
4 reps @ 120bs

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

 

[prodigalso]

7/30/19

5:30am

30 minutes resistance training (avg HR 119, max HR 157)

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

BB forward squats;
6 reps @ 60lbs
6 reps @ 70lbs
6 reps @ 80lbs

Biangular machine shoulder press;
6 reps at 112.5lbs
6 reps at 125lbs
6 reps at 137.5lbs

BB smith machine box squats
6 reps at 90lbs
6 reps at 140lbs
6 reps at 180lbs

BB overhead tricep extensions;
10 reps at 150lbs
8 reps at 160lbs
6 reps at 170lbs

Side plank position rear delt row (arm on bench);
3 sets of 6 reps at 15lbs (each arm)

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

 

[prodigalso]

07/31/19

5:50am

15 minutes on treadmill (1.35 miles, avg HR 164, max HR 182)
15 minutes rowing (3150 meters avg HR 169, max HR 187)

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

 

[prodigalso]

08/01/19

5:45am

30 minutes resistance training (avg HR 112 peak HR 155)

db bent over row:
8 reps @ 70lbs
7 reps @ 75lbs
6 reps @ 80lbs

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

Seated wide grip cable row;
10 reps at 200lbs
10 reps at 200lbs
10 reps at 200lbs

Cable vertical row;
8 reps at 115lbs
6 reps at 125lbs
4 reps at 135lbs

Low to high facepull row;
10 reps at 105lbs
10 reps at 115lbs
10 reps at 125lbs

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

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

 

[prodigalso]

08/02/19

5:40am

33 minutes resistance training (avg HR 131, max HR 164)

db incline bench press (weight listed is for each db, bench at 1st notch);
8 reps at 65lbs
7 reps at 70lbs
6 reps at 75lbs

Smith machine box squats
6 reps at 160lbs
6 reps at 180lbs
6 reps at 200lbs

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

smith machine shoulder press;
4 reps at 110lbs
3 reps at 120lbs
2 reps at 130lbs

machine leg extension;
6 reps at 250lbs
6 reps at 262.5lbs
6 reps at 275lbs

Push-Ups with both hand on upright dumbbell;
3 sets of 6 reps

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

 

[prodigalso]

08/07/19

5:45am

35 minutes resistance training (avg HR 119, max HR 149)

db incline bench press (weight listed is for each db, bench at 2nd notch);
8 reps at 65lbs
7 reps at 70lbs
6 reps at 75lbs

machine leg extension;
6 reps at 250lbs
6 reps at 262.5lbs
6 reps at 275lbs

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

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

smith machine shoulder press;
5 reps at 90lbs
4 reps at 100lbs
3 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]

08/08/19

5:40am

5 minutes on treadmill (0.5 miles, avg HR 148, max HR 162)
30 minutes rowing (6450 meters avg HR 148, max HR 170)

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

 

[prodigalso]

08/09/19

5:50am

31 minutes resistance training (avg HR 119, peak HR 158)

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

Machine leg curl;
6 reps @ 150lbs
6 reps @ 150lbs
6 reps @ 150lbs

V-grip pull down;
6 reps at 150lbs
6 reps at 150lbs
4 reps at 150lbs

Single arm half-kneeling cable row;
8 reps at 120lbs
8 reps at 120lbs
6 reps at 120lbs

BB Curl;
8 reps @ 70lbs
7 reps @ 80lbs
6 reps @ 90lbs

Side plank position rear delt row (arm on bench);
3 sets of 6 reps at 15lbs (each arm)

Cable vertical row;
8 reps at 120lbs
8 reps at 120lbs
8 reps at 120lbs

-99mg potassium
-250mg magnesium
-OptiMen Multivitamin

 

[prodigalso]

08/12/19

5:45am

5 minutes on treadmill (0.45 miles, avg HR 145, max HR 159)
33 minutes resistance training (avg HR 132, max HR 168)

bench press machine;
4 reps at 150lbs
4 reps at 150lbs
4 reps at 150lbs

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

biangular shoulder press machine;
6 reps at 125lbs
6 reps at 137.5lbs
6 reps at 150lbs

machine leg extension;
6 reps at 250lbs
6 reps at 262.5lbs
8 reps at 250lbs

Cable tricep extension;
8 reps at 160lbs
7 reps at 170lbs
6 reps at 180lbs

Pec fly machine;
8 reps at 144
7 reps at 156
6 reps at 168

BB wrist curl;
20 reps at 40lbs
18 reps at 40lbs
16 reps at 40lbs

calf extension;
12 reps at 100lbs
12 reps at 100lbs
12 reps at 100lbs


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

 

[prodigalso]

08/14/19

5:45am

5 minutes on treadmill (0.45 miles, avg HR 154, max HR 169)

36 minutes resistance training (avg HR 143 peak HR 181)

db bent over row:
6 reps @ 70lbs
6 reps @ 75lbs
5 reps @ 80lbs

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

Single arm pull down;
6 reps at 62.5lbs
7 reps at 62.5lbs
5 reps at 75lbs

Seal crawl:
3 sets of 25 yards

Ab Roller:
6 reps @ kneeling
6 reps @ kneeling
6 reps @ kneeling

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

seated raised feet single arm lateral db raise;
6 reps at 10lbs (each arm)
6 reps at 10lbs (each arm)
6 reps at 10lbs (each arm)

Side plank position rear delt row (arm on bench);
3 sets of 6 reps at 15lbs (each arm)

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

 

[prodigalso]

08/15/19

5:25am

30 minutes resistance training (avg HR 124, max HR 158)

db alternating single arm incline bench press (weight listed is for each db, bench at 2nd notch);
7 reps at 55lbs
7 reps at 60lbs
6 reps at 65lbs

BB smith machine box squats
6 reps at 140lbs
6 reps at 160lbs
6 reps at 180lbs
6 reps at 200lbs

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

BB smith machine rear foot elevated split squat;
4 reps at 20lbs
5 reps at 20lbs
5 reps at 20lbs

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

 

[prodigalso]

08/16/19

5:40am


5 minutes on treadmill (0.45 miles, avg HR 151, max HR 166)
35 minutes resistance training (avg HR 131, peak HR 171)

Single arm pull down;
6 reps at 62.5lbs
6 reps at 62.5lbs
6 reps at 75lbs

Wide grip seated row;
10 reps at 200lbs
10 reps at 225lbs
10 reps at 225lbs

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

BB vertical row:
8 reps at 70lbs
7 reps at 80lbs
6 reps at 90lbs

Anti-rotation lateral shift (each set was in both directions);
8 reps at 50lbs
8 reps at 50lbs
8 reps at 60lbs

BB curl;
8 reps at 70lbs
7 reps at 80lbs
6 reps at 90lbs

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

 

[prodigalso]

08/19/19

5:45am

5 minutes on treadmill (0.45 miles, avg HR 149, max HR 165)
32 minutes resistance training (avg HR 127, max HR 166)

db alternating single arm incline bench press (weight listed is for each db, bench at 2nd notch);
10 reps at 50lbs
10 reps at 55lbs
9 reps at 60lbs

BB smith machine box squats
6 reps at 140lbs
6 reps at 160lbs
6 reps at 180lbs

machine leg extension;
6 reps at 262.5lbs
6 reps at 275lbs
6 reps at 275lbs

Resistance band assisted dips
3 sets of 6 reps at BW

Pec fly machine;
8 reps at 156
7 reps at 168
6 reps at 180

Biangular machine shoulder press;
6 reps at 125lbs
5 reps at 137.5lbs
4 reps at 150lbs

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

 

[prodigalso]

08/20/19

5:45am

5 minutes rowing (1065 meters, avg HR 134, max HR 148)
32 minutes resistance training (avg HR 125, peak HR 159)

db bent over row:
6 reps @ 70lbs
6 reps @ 75lbs
6 reps @ 80lbs

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

Single arm pull down;
6 reps at 62.5lbs
5 reps at 75lbs
3 reps at 87.5lbs

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

Single arm seated row;
6 reps at 150lbs
6 reps at 160lbs
6 reps at 170lbs

BB curl;
10 reps at 70lbs
8 reps at 80lbs
6 reps at 90lbs

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

 

[prodigalso]

08/21/19

5:45am

10 minutes on treadmill (0.9 miles, avg HR 157, max HR 169)
30 minutes elliptical (4.4 miles, avg HR 153, peak HR 172)

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

 

[prodigalso]

08/23/19

5:45am

5 minutes on treadmill (0.45 miles, avg HR 151, max HR 167)
32 minutes resistance training (avg HR 136, max HR 169)

db alternating single arm incline bench press (weight listed is for each db, bench at 3rd notch);
8 reps at 55lbs
7 reps at 60lbs
6 reps at 65lbs

BB smith machine box squats
6 reps at 180lbs
6 reps at 200lbs
6 reps at 220lbs

Pec fly machine;
8 reps at 156
8 reps at 168
8 reps at 180

Biangular machine shoulder press;
6 reps at 125lbs
6 reps at 137.5lbs
4 reps at 150lbs

BB wrist curl;
14 reps at 50lbs
13 reps at 50lbs
13 reps at 50lbs

Cable tricep extension;
8 reps at 150lbs
7 reps at 160lbs
6 reps at 170lbs

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

 

[prodigalso]

08/26/19

5:45am

5 minutes on treadmill (0.45 miles, avg HR 149, max HR 165)
38 minutes resistance training (avg HR 137, max HR 173)

db alternating single arm incline bench press (weight listed is for each db, bench at 3rd notch);
8 reps at 60lbs
7 reps at 60lbs
6 reps at 65lbs

BB smith machine box squats
6 reps at 180lbs
6 reps at 200lbs
5 reps at 220lbs

db alternating single arm incline bench press (weight listed is for each db, bench at 1st notch);
7 reps at 70lbs
6 reps at 75lbs
5 reps at 80lbs

BB smith machine rear foot elevated split squat;
4 reps at 20lbs
4 reps at 20lbs
4 reps at 20lbs

Db arnold press (weight listed is for each db);
10 reps at 70lbs
7 reps at 75lbs
6 reps at 80lbs

Cable tricep extension;
8 reps at 160lbs
8 reps at 170lbs
8 reps at 180lbs

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

 

[prodigalso]

08/27/19

5:45am

5 minutes rowing (1025 meters, avg HR 123, max HR 144)
33 minutes resistance training (avg HR 123, peak HR 166)

Single arm pull down;
6 reps at 75lbs
6 reps at 62.5lbs
6 reps at 67.5lbs

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

Single arm kneeling head still row;
8 reps at 80lbs
8 reps at 100lbs
8 reps at 110lbs

Resistance band assisted chin-ups
3 sets of 3 reps at BW

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

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

Plate pinches;
30 seconds @ 25lbs
30 seconds @ 25lbs
25 seconds @ 25lb

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

 

[prodigalso]

08/28/19

5:45am

15 minutes on treadmill (1.35 miles, avg HR 168, max HR 177)
25 minutes rowing (5380 meters avg HR 161, max HR 176)

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

 

[prodigalso]

08/29/19

5:45am

5 minutes on treadmill (0.45 miles, avg HR 150, max HR 165)
37 minutes resistance training (avg HR 131, max HR 169)

db incline bench press (weight listed is for each db, bench at 3rd notch);
8 reps at 60lbs
7 reps at 60lbs
6 reps at 65lbs

Leg Press machine
6 reps at 200lbs
8 reps at 212.5lbs
6 reps at 225lbs

Resistance band assisted fast push-ups (hands come off floor):
1st set: 15 reps
2nd set: 10 reps
3rd set: 10 reps

db arnold press (weight listed is for each db);
4 reps @ 45lbs
5 reps @ 40lbs
5 reps @ 40lbs

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

Anti-rotation lateral shift (each set was in both directions);
8 reps at 45lbs
8 reps at 45lbs
8 reps at 45lbs

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