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
 
prodigalso

prodigalso

Active member
Awards
1
  • Established
09/23/19

6:00am

34 minutes resistance training (avg HR 106, peak HR 142)

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 @ 162.5lbs
6 reps @ 175lbs
5 reps @ 187.5lbs


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

Single arm seated cable row;
10 reps at 120lbs
8 reps at 130lbs
6 reps at 140lbs


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


machine preacher’s curl;
5 reps at 120lbs
4 reps at 130lbs
4 reps at 140lbs


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

prodigalso

Active member
Awards
1
  • Established
09/24/19

6:05am

15 minutes on treadmill (0.75 miles, avg HR 130, max HR 145)

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

prodigalso

Active member
Awards
1
  • Established
09/25/19

6:05am

30 minutes on stationary bicycle ( avg HR 123, max HR 133)

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

prodigalso

Active member
Awards
1
  • Established
9/26/19

5:45am

5 minutes on treadmill (0.45 miles, avg HR 155, max HR 171)
30 minutes resistance training (avg HR 137, peak HR 156)

db bent over row with opposite leg outstretched;

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


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


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


db incline bench rear delt shrug (weight listed is for each db);
14 reps at 45lbs
14 reps at 45lbs
14 reps at 45lb

Kneeling head still rotating torso single arm cable row;
8 reps at 120lbs
7 reps at 130lbs
8 reps at 120lbs


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

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

prodigalso

Active member
Awards
1
  • Established
09/27/19

5:45am

40 minutes resistance training (avg HR 109, max HR 150)

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

10 reps at 90lbs
8 reps at 110lbs
6 reps at 130lbs


leg press machine;
3 sets of 6 reps at 200lbs

Smith machine incline bench press (bench at 1st notch);
6 reps at 140lbs
5 reps at 160lbs
4 reps at 180lbs

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

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


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

db overhead tricep extension;
6 reps at 600lbs
6 reps at 65lbs
6 reps at 70lbs


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

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

prodigalso

Active member
Awards
1
  • Established
09/30/19

5:45am

7 minutes on stationary bicycle ( avg HR 121, max HR 126)
33 minutes resistance training (avg HR 120 peak HR 165)

db bent over row:

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


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


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

Single arm half kneeling cable row;
6 reps at 120lbs
6 reps at 130lbs
6 reps at 140lbs


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


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

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

prodigalso

Active member
Awards
1
  • Established
10/01/19

5:45am


10 minutes on stationary bicycle ( avg HR 118, max HR 127)
33 minutes resistance training (avg HR 127, max HR 168)

offset angle single arm db chest press;

5 reps at 45lbs
8 reps at 25lbs
8 reps at 25lbs


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


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


Elevated feet push-ups with hands on db’s (feet on Smith machine bar, #5 position);
3 sets of 6 reps

Biangular machine shoulder press;
6 reps at 237.5lbs
5 reps at 237.5lbs
6 reps at 237.5lbs


standing cable tricep extensions with rope attachment;
8 reps at 120lbs
7 reps at 130lbs
6 reps at 140lbs


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

prodigalso

Active member
Awards
1
  • Established
10/02/19

6:05am

30 minutes on stationary bicycle (6.85 miles, avg HR 132, max HR 147)

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

prodigalso

Active member
Awards
1
  • Established
10/03/19

6:00am


5 minutes on stationary bicycle ( 1.0 mile. avg HR 134, max HR 144)
29 minutes resistance training (avg HR 128, peak HR 166)

db bent over row with opposite leg outstretched;

8 reps at 55lbs
8 reps at 55lbs
8 reps at 55lbs


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

Seal crawl;
3 sets of 20 yards


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

Seated Single arm cable row;
8 reps at 120lbs
7 reps at 130lbs
6 reps at 140lbs


machine preacher’s curl;
4 reps at 130lbs
3 reps at 130lbs
3 reps at 140lbs


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

prodigalso

Active member
Awards
1
  • Established
10/04/19

6:05am

30 minutes on stationary bicycle (7.31 miles, avg HR 146, max HR 158)

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

prodigalso

Active member
Awards
1
  • Established
10/07/19

6:00am

6 minutes on stationary bicycle ( 1.3 mile. avg HR 116, max HR 134)
29 minutes resistance training (avg HR 104, peak HR 143)

db bent over row;

6 reps at 70lbs
6 reps at 70lbs
6 reps at 70lbs


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

Pull down;
6 reps at 137.5lbs (V-Grip)
6 reps at 75lbs (wide Grip)


machine preacher’s curl;
6 reps at 100lbs
6 reps at 100lbs
6 reps at 100lbs


DB side bends;
12 reps at 40lbs
12 reps at 50lbs
12 reps at 60lbs

-3000mg Vitamin D3

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

prodigalso

Active member
Awards
1
  • Established
10/08/19

6:05am

15 minutes on stationary bicycle (3.51 miles, avg HR 134, max HR 149)
15 minutes rowing (3100 meters avg HR 166, max HR 179)


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

prodigalso

Active member
Awards
1
  • Established
10/09/19

5:55am

32 minutes resistance training (avg HR 111, max HR 149)

BB smith machine box squats

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


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


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

horse stance planks;
1st set: 20 seconds
2nd set: 25 seconds
3rd set: 30 seconds

Cable tricep extension;
9 reps at 120lbs
9 reps at 120lbs
9 reps at 120lbs

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

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

prodigalso

Active member
Awards
1
  • Established
10/10/19

6:05am

25 minutes on stationary bicycle (5.84 miles, avg HR 141, max HR 151)
20 minutes rowing (4100 meters avg HR 147, max HR 160)


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

prodigalso

Active member
Awards
1
  • Established
10/11/19

5:45am

5 minutes treadmill (0.45 miles, avg HR 152, max HR 170)

30 minutes resistance training (avg HR 133, max HR 162)


Combo BB good morning/bent over row;

6 reps at 75lbs
6 reps at 95lbs
6 reps at 95lbs


Hollow hold db crunch;
17 reps at 30lbs
20 reps at 30lbs
15 reps at 30lbs


BB Curl;
6 reps at 95lbs
6 reps at 95lbs
6 reps at 95lbs


Romanian deadlift with foot on thick cushion;
4 reps at 10lbs
4 reps at 10lbs
4 reps at 10lbs


BB Wrist curls;
15 reps at 55lbs
15 reps at 55lbs
13 reps at 55lbs


Bulgarian Squats;
6 reps at 35lbs
6 reps at 35lbs
6 reps at 35lbs

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

prodigalso

Active member
Awards
1
  • Established
10/14/19

5:50am

20 minutes on stationary bicycle (5.85 miles, avg HR 125, max HR 146)
10 minutes treadmill (0.90 miles, avg HR 164, max HR 178)


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

prodigalso

Active member
Awards
1
  • Established
10/15/19

5:55am

30 minutes rowing (6175 meters avg HR 135, max HR 147)


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



10/16 /19

5:50am

30 minutes on stationary bicycle (7.05 miles, avg HR 128, max HR 142)

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



Quote Reply
Report Edit Delete
 
prodigalso

prodigalso

Active member
Awards
1
  • Established
10/17/19

6:00am

10 minutes treadmill (avg HR 120, max HR 128)
10 minutes elliptical (avg HR 136, max HR 165)
10 minutes on stationary recumbent bicycle ( avg HR 125, max HR 150)


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

prodigalso

Active member
Awards
1
  • Established
10/21 /19

5:50am

30 minutes on recumbent stationary bicycle (6.1 miles, avg HR 134, max HR 150)
 
prodigalso

prodigalso

Active member
Awards
1
  • Established
10/22/19

5:45am

5 minutes on treadmill ( 0.46 mile. avg HR 148, max HR 166)
29 minutes resistance training (avg HR 123, peak HR 150)

db bent over row;

6 reps at 65lbs
6 reps at 65lbs
6 reps at 65lbs


hollow hold db crunch;
22 reps at 30lbs
20 reps at 30lbs
20 reps at 30lbs

Wide-grip pull down;
6 reps at 100lbs
6 reps at 100lbs
6 reps at 100lbs


machine preacher’s curl;
6 reps at 90lbs
6 reps at 90lbs
6 reps at 90lbs


Machine rear delt row:
6 reps @ 96
8 reps @ 84
10 reps @ 84

db side bends;
15 reps at 45lbs (both sides)
15 reps at 45lbs (both sides)
15 reps at 45lbs
(both sides)
 
prodigalso

prodigalso

Active member
Awards
1
  • Established
10/23 /19

5:45am

30 minutes on recumbent stationary bicycle (6.1 miles, avg HR 123, max HR 137)
7 minutes HIIT sprinting on treadmill
(0.39 miles, avg HR 1342, max HR 183)
 
prodigalso

prodigalso

Active member
Awards
1
  • Established
10/24/19

5:45am

5 minutes rowing (1060 meters avg HR 127, max HR 159)
34 minutes resistance training (avg HR 121, max HR 161)

db incline bench press (weight listed is for each db, bench at 1st notch);

6 reps at 45lbs
6 reps at 50lbs
6 reps at 55lbs


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


db flat bench press (weight listed is for each db);
6 reps at 60lbs
6 reps at 65lbs
6 reps at 65lbs


Goblet partial squats (thighs below parallel, to just past parallel);
6 reps at 20lbs
6 reps at 20lbs
6 reps at 20lbs


BB smith machine shoulder press;
6 reps at 50lbs
6 reps at 50lbs
6 reps at 50lbs


Cable Tricep extensions;
10 reps at 110lbs
8 reps at 130lbs
6 reps at 150lbs
 
prodigalso

prodigalso

Active member
Awards
1
  • Established
10/25 /19

5:25am

30 minutes on recumbent stationary bicycle (5.87 miles, avg HR 122, max HR 137)
 
prodigalso

prodigalso

Active member
Awards
1
  • Established
10/28/19

5:45am

5 minutes HIIT sprinting on treadmill
(0.44 miles, avg HR 119, max HR 171)
27 minutes resistance training (avg HR 134, peak HR 166)

db bent over row with opposite leg outstretched;

6 reps at 50lbs
6 reps at 50lbs
6 reps at 50lbs


hollow hold db crunch;
20 reps at 30lbs
20 reps at 30lbs
20 reps at 30lbs

V-grip pull down;
6 reps at 112.5lbs
6 reps at 125lbs
6 reps at 137.5lbs


Ab roller;
3 sets of 6 reps

Kneeling head still rotating torso high to low single arm cable row;
6 reps at 110lbs
6 reps at 110lbs
6 reps at 110lbs


machine preacher’s curl;
8 reps at 90lbs
5 reps at 100lbs
5 reps at 110lbs
 
prodigalso

prodigalso

Active member
Awards
1
  • Established
10/29/19

5:55am

30 minutes on recumbent stationary bicycle (6.21 miles, avg HR 131, max HR 155)
 
prodigalso

prodigalso

Active member
Awards
1
  • Established
10/30/19

5:50am

30 minutes on recumbent stationary bicycle (5.87 miles, avg HR 122, max HR 134)
 
prodigalso

prodigalso

Active member
Awards
1
  • Established
10/31/19

5:55am

5 minutes on treadmill ( 0.45 mile. avg HR 148, max HR 168)
27 minutes resistance training (avg HR 130, max HR 165)

Smith machine bench press;

10 reps at 140lbs
8 reps at 160lbs
5 reps at 180lbs


KB Bulgarian Squat;
6 reps at 40lbs
6 reps at 20lbs
6 reps at 20lbs

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


machine calf extension;
10 reps at 90lbs
10 reps at 100lbs
10 reps at 115lbs


standing cable tricep extensions with rope attachment;
8 reps at 130lbs
7 reps at 140lbs
6 reps at 150lbs


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

prodigalso

Active member
Awards
1
  • Established
11/01/19

5:45am

30 minutes on recumbent stationary bicycle (6.25 miles, avg HR 138, max HR 168)
 
prodigalso

prodigalso

Active member
Awards
1
  • Established
11/04/19

5:55am

5 minutes elliptical (1000 meters, avg HR 112, max HR 120)
27 minutes resistance training (avg HR 124 peak HR 162)

db bent over row:

6 reps @ 65lbs
6 reps @ 65lbs
6 reps @ 65lbs


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


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


hollow hold db crunch;
20 reps at 35lbs
15 reps at 35lbs
15 reps at 35lbs

Kneeling head still rotating torso high to low single arm cable row;
6 reps at 110lbs
6 reps at 110lbs
6 reps at 110lbs


machine preacher’s curl;
8 reps at 80lbs
7 reps at 90lbs
6 reps at 100lbs
 
prodigalso

prodigalso

Active member
Awards
1
  • Established
11/05/19

5:45am

30 minutes on recumbent stationary bicycle (6.07 miles, avg HR 131, max HR 163)
 
prodigalso

prodigalso

Active member
Awards
1
  • Established
11/06/19

5:55am

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


db alternating single arm incline bench press (weight bench at 2nd notch, weight listed is for each db);

6 reps at 45lbs
6 reps at 50lbs
6 reps at 55lbs


KB Bulgarian Squat;
6 reps at 30lbs
6 reps at 20lbs
6 reps at 20lbs


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


BB smith machine box squats
6 reps at 140lbs
6 reps at 150lbs
6 reps at 160lbs


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


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

prodigalso

Active member
Awards
1
  • Established
11/07/19

5:50am

30 minutes on stationary bicycle (9.27 miles, avg HR 132, max HR 152)
 
prodigalso

prodigalso

Active member
Awards
1
  • Established
11/08/19

5:55am

33 minutes resistance training (avg HR 123 peak HR 149)

seated wide grip row:

10 reps @ 180lbs
10 reps @ 200lbs
10 reps @ 220lbs
10 reps @ 220lbs


renegade row:
7 reps @ 20lbs
6 reps @ 20lbs
6 reps @ 20lbs


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

horse stance plank single arm db row;
4 reps at 25lbs
6 reps at 25lbs
6 reps at 25lbs


kb side bend:
15 reps @ 65lbs
15 reps @ 65lbs
15 reps @ 65lbs


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


Machine rear delt row:
8 reps @ 84
7 reps @ 84
6 reps @ 84

BB good mornings:
6 reps @ 90lbs
6 reps @ 90lbs
8 reps @ 90lbs

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
 
Last edited:
prodigalso

prodigalso

Active member
Awards
1
  • Established
11/11/19

5:55am

22 minutes resistance training (avg HR 124 peak 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


Wide grip pull down:
8 reps @ 100lbs
7 reps @ 112.5lbs
6 reps @ 125lbs


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


Cable vertical row;

10 reps @ 100lbs

kb side bend:
15 reps @ 65lbs
15 reps @ 65lbs
15 reps @ 65lbs


Cable bicep curl;
6 reps at 100lbs
6 reps at 100lbs
6 reps at 100lbs

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
 
Last edited:
prodigalso

prodigalso

Active member
Awards
1
  • Established
11/13/19

6:00am

37 minutes resistance training (avg HR 131, max HR 161)

db incline bench press (bench at 33 degrees, weight listed is for each db);

6 reps at 45lbs
8 reps at 40lbs
8 reps at 40lbs


Rear foot elevated split squat;
5 reps at 15lbs
5 reps at 15lbs
5 reps at 15lbs

Smith machine incline bench press (bench at 16 degrees);
6 reps at 100lbs
6 reps at 120lbs
6 reps at 140lbs


KB Bulgarian Squat;
7 reps at 15lbs
7 reps at 15lbs
7 reps at 15lbs


Smith machine bench press (bench flat);
6 reps at 140lbs
5 reps at 150lbs
5 reps at 160lbs

Romanian deadlift with foot on thick cushion;
4 reps at 15lbs
4 reps at 15lbs
4 reps at 15lbs

smith machine shoulder press;
8 reps at 50lbs
7 reps at 60lbs
6 reps at 70lbs

resistance band assisted dips;
3 sets of 6 reps with wide purple band

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

prodigalso

Active member
Awards
1
  • Established
11/14/19

5:45am

30 minutes on recumbent stationary bicycle ( 7.89 miles, avg HR 133, max HR 161)

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

prodigalso

Active member
Awards
1
  • Established
11/15/19

5:55am

32 minutes resistance training (avg HR 122 peak HR 167)

seated wide grip pull down:

6 reps @ 100lbs
8 reps @ 100lbs
8 reps @ 100lbs


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

renegade row:
7 reps @ 20lbs
6 reps @ 20lbs
5 reps @ 20lbs


Reclining V-grip pull down
6 reps at 150lbs
6 reps at 150lbs
6 reps at 150lbs


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

Ab roller;
1st set: 6 reps
2nd set: 5 reps
3rd set: 4 reps


BB good mornings:
6 reps @ 90lbs
6 reps @ 90lbs
8 reps @ 90lbs


BB biceps curl
10 reps @ 70lbs
8 reps @ 70lbs
6 reps @ 70lbs

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

prodigalso

Active member
Awards
1
  • Established
11/18/19

6:00am

30 minutes resistance training (avg HR 138, max HR 169)

db incline bench press (bench at 33 degrees, weight listed is for each db);

10 reps at 45lbs
8 reps at 50lbs
8 reps at 55lbs


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


db incline bench press (bench at 16 degrees, weight listed is for each db);
8 reps at 60lbs
7 reps at 65lbs
7 reps at 70lbs


KB Bulgarian Squat;
6 reps at 15lbs
6 reps at 15lbs
6 reps at 15lbs


db bench press (bench flat, weight listed is for each db);
7 reps at 70lbs
7 reps at 75lbs
5 reps at 75lbs


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


db flys (weight listed is for each db);
6 reps at 20lbs
6 reps at 25lbs
6 reps at 25lbs


Cable Tricep extensions;
8 reps at 140lbs
8 reps at 150lbs
8 reps at 160lbs

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

prodigalso

Active member
Awards
1
  • Established
11/19/19

5:50am

36 minutes resistance training (avg HR 137 peak HR 179)

TRX band rows:

1st set: 8 reps
2nd set: 8 reps
3rd set: 6 reps


V-grip pull down:
6 reps @ 125lbs
8 reps @ 137.5lbs
8 reps @ 150lbs


TRX band single arm rows:
1st set: 6 reps
2nd set: 6 reps
3rd set: 6 reps


renegade row:
7 reps @ 20lbs
6 reps @ 20lbs
5 reps @ 20lbs


TRX band jackknife:
3 sets of 10 reps

Cable bicep curl;
8 reps at 90lbs
8 reps at 100lbs
8 reps at 110lbs


BB wrist curl;
12 reps at 75lbs
8 reps at 75lbs
6 reps at 75lbs

Paloff press;
10 reps @ 50lbs (both directions)
10 reps @ 60lbs (both directions)
10 reps @ 70lbs (both directions)

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
 
Last edited:

Similar threads


Top