Prodigalson's Cutting log

prodigalso

prodigalso

Active member
Awards
1
  • Established
08/30/19

5:45am

20 minutes rowing (4100 meters avg HR 136, max HR 186)
17 minutes resistance training (avg HR 129, max HR 170)

V-grip pull down;

6 reps at 125lbs
6 reps at 137.5lbs
6 reps at 150lbs


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


db side bends;
8 reps at 70lbs
7 reps at 70lbs
6 reps at 70lbs


cable curl;
6 reps at 110lbs
6 reps at 120lbs
6 reps at 130lbs

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

prodigalso

Active member
Awards
1
  • Established
09/09/19

5:25am

30 minutes rowing (6470 meters avg HR 145, max HR 163)

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

prodigalso

Active member
Awards
1
  • Established
09/10/19

5:45am

35 minutes resistance training (avg HR 121 peak HR 158)

db bent over row:

6 reps @ 70lbs
6 reps @ 75lbs
6 reps @ 80lbs


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


horse stance plank single arm db row;
6 reps at 35lbs
6 reps at 35lbs
6 reps at 35lbs


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


hollow hold db crunch (weight listed is for each db;
15 reps at 25lbs
15 reps at 25lbs
10 reps at 25lbs

paloff press;
2 sets of 10 reps at 60lbs (each direction)

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


Machine rear delt row:
6 reps @ 120
6 reps @ 120
6 reps @ 120

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

prodigalso

Active member
Awards
1
  • Established
09/11/19

5:45am

35 minutes resistance training

Smith machine incline bench press (bench at 3rd notch);

6 reps at 140lbs
5 reps at 160lbs
4 reps at 180lbs


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

hollow hold db crunch (weight listed is for each db;
15 reps at 17.5lbs
15 reps at 17.5lbs
15 reps at 20lbs

Smith machine incline bench press (bench at 2nd notch);
4 reps at 180lbs
3 reps at 200lbs
2 reps at 200lbs


Leg Press machine
8 reps at 212.5lbs
6 reps at 225lbs
6 reps at 237.5lbs


Cable tricep extension w/rope attachment;
10 reps at 130lbs
8 reps at 140lbs
6 reps at 150lbs

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

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

prodigalso

Active member
Awards
1
  • Established
09/13/19

5:45am

30 minutes resistance training (avg HR 122, peak HR 156)

db bent over row with opposite leg outstretched;

8 reps at 50lbs
8 reps at 50lbs
8 reps at 50lbs


Resistance band Romanian deadlift:
3 sets of 4 reps

Single arm pull down;
6 reps at 112.5lbs
6 reps at 112.5lbs
6 reps at 125lbs

Kneeling head still rotating torso single arm cable row;
10 reps at 80lbs
8 reps at 100lbs
6 reps at 120lbs


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


db external shoulder rotation (weight listed is for each db);
6 reps at 17.5lbs
6 reps at 17.5lbs
6 reps at 17.5lbs


-99mg potassium
-250mg magnesium
-OptiMen Multivitamin
 
prodigalso

prodigalso

Active member
Awards
1
  • Established
09/13/19

5:50am

38 minutes resistance training (avg HR 117, max HR 161)

BB smith machine box squats

6 reps at 140lbs
6 reps at 160lbs
6 reps at 180lbs


hollow hold db crunch;
25 reps at 20lbs
20 reps at 20lbs
20 reps at 20lbs


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


Smith machine javelin press;
6 reps @ 20lbs
6 reps @ 25lbs
6 reps @ 30lbs


machine calf extension;
10 reps at 90lbs
12 reps at 90lbs
10 reps at 110lbs


Resistance band assisted dips
3 sets of 10 reps at BW (wide purple band)

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

prodigalso

Active member
Awards
1
  • Established
09/16/19

5:45am

35 minutes resistance training (avg HR 121, peak HR 167)

V-Grip pull down;

8 reps at 125lbs
8 reps at 137.5lbs
8 reps at 150lbs


Machine leg curl:
8 reps @ 162.5lbs
7 reps @ 175lbs
5 reps @ 187.5lbs


Seated single arm cable row:
8 reps @ 110lbs
6 reps @ 120lbs
6 reps @ 130lbs

hollow hold db crunch;
25 reps at 20lbs
20 reps at 20lbs
20 reps at 20lbs


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


Toe to bar;
1st set: 4 reps
2nd set: 3 reps
3rd set: 3 reps

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

Cable curl:
6 reps @ 110lbs
6 reps @ 120lbs
6 reps @ 130lbs

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

prodigalso

Active member
Awards
1
  • Established
09/17/19

5:45am

37 minutes resistance training (avg HR 123, max HR 164)

Smith machine incline bench press (bench at 3rd notch);

10 reps at 140lbs
10 reps at 150lbs
8 reps at 160lbs


BB Forward Squat;
6 reps at 70lbs
6 reps at 80lbs
6 reps at 80lbs

Smith machine incline bench press (bench at 1st notch);
8 reps at 160lbs
8 reps at 170lbs
6 reps at 180lbs

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


Isometric Shoulder Carry; Hold a kettlebell upright by handle with upper arm parallel to floor and forearm pointed toward the ceiling);
100 feet at 15lbs, each hand
100 feet at 20lbs, each hand
100 feet at 20lbs, each hand

Resistance band assisted dips
3 sets of 10 reps at BW (wide purple band)

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


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

prodigalso

Active member
Awards
1
  • Established
09/18/19

5:50am

15 minutes on treadmill (1.35 miles, avg HR 165, max HR 180)
15 minutes on elliptical ( avg HR 163, max HR 177)
15 minutes rowing (3250 meters avg HR 167, max HR 173)


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

prodigalso

Active member
Awards
1
  • Established
09/19/19

5:45am

35 minutes resistance training (avg HR 130, max HR 160)

db bent over row;

8 reps at 70lbs
7 reps at 75lbs
6 reps at 80lbs


db side bends;
6 reps at 80lbs
6 reps at 80lbs
6 reps at 80lbs


hollow hold db crunch;
25 reps at 25lbs
20 reps at 25lbs
20 reps at 25lbs


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


Seated single arm high to low cable row:
10 reps @ 100lbs
8 reps @ 120lbs
6 reps @ 140lbs


Bb good mornings;
8 reps at 90lbs
10 reps at 90lbs
10 reps at 90lbs


Golf (broomstick) shoulder stretches;
1 set of 9 reps

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

prodigalso

Active member
Awards
1
  • Established
09/20/19

5:45am

38 minutes resistance training (avg HR 124, max HR 171)

BB smith machine box squats

6 reps at 140lbs
6 reps at 160lbs
6 reps at 180lbs


Single elevated leg push up on Bosu ball;
3 sets of 4 reps

Raised feet offset leverage floor press;
3 sets of 6 reps at 45lbs


Resistance band assisted fast push-ups (hands come off floor and clap):
1st set: 12 reps
2nd set: 12 reps
3rd set: 8 reps


Romanian deadlift with foot on foam slab;
3 sets 4 reps at 10lbs

Resistance band assisted dips
3 sets of 10 reps at BW (wide purple band)

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

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