Prodigalson's Cutting log

prodigalso

prodigalso

Active member
Awards
1
  • Established
11/20/19

5:50am

30 minutes on recumbent stationary bicycle (8.25 miles, avg HR 150, max HR 182)

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

prodigalso

Active member
Awards
1
  • Established
11/22/19

5:45am

30 minutes rowing (6600 meters avg HR 132, max HR 172)

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

prodigalso

Active member
Awards
1
  • Established
12/02/19

5:45am

30 minutes on recumbent stationary bicycle (8.68 miles, avg HR 145, max HR 174)

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

prodigalso

Active member
Awards
1
  • Established
12/03/19

5:30am

10 minutes on treadmill ( 0.92 mile. avg HR 162, max HR 187)
34 minutes resistance training (avg HR 147, max HR 177)

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

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


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


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


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


Machine leg extension;
6 reps at 225lbs
6 reps at 212.5lbs
6 reps at 212.5lbs


Biangular chest press machine;
4 reps at 200lbs
4 reps at 200lbs
4 reps at 200lbs


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


Standing calf extensions;
3 sets of 20 reps at BW

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
Last edited:
prodigalso

prodigalso

Active member
Awards
1
  • Established
12/04/19

6:05am

32 minutes resistance training (avg HR 137, max HR 170)

V-grip pull down;

10 reps at 125lbs
9 reps at 137.5lbs
8 reps at 150lbs


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


BB Shoulder shrugs;
6 reps @ 180lbs
8 reps @ 140lbs
8 reps @ 140lbs


Ab roll-out:
3 sets of 6 reps

Kneeling head still rotating torso single arm cable row;
10 reps @ 100lbs
10 reps @ 95lbs
10 reps @ 105lbs


Machine preacher’s curl;
6 reps at 100lbs
6 reps at 90lbs
6 reps at 90lbs


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


Anti-rotation lateral shift (each set was in both directions);
8 reps at 55lbs
8 reps at 45lbs
8 reps at 45lbs


-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
prodigalso

prodigalso

Active member
Awards
1
  • Established
12/05/19

5:50am

33 minutes resistance training (avg HR 133, max HR 177)

BB incline bench press (bench at 33 degrees);

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


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

BB incline bench press (bench at 16 degrees);
7 reps at 150lbs
6 reps at 160lbs
5 reps at 170lbs


hollow hold db crunch;
3 sets of 20 reps at 25lbs

BB bench press (bench flat);
4 reps at 170lbs
4 reps at 170lbs
4 reps at 170lbs


Seated raised feet single arm dp shoulder press;
3 sets of 6 reps at 20lbs

cable tricep extension;
8 reps at 150lbs
7 reps at 160lbs
5 reps at 170lbs


-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
prodigalso

prodigalso

Active member
Awards
1
  • Established
12/06/19

5:45am

28 minutes resistance training (avg HR 143 peak HR 178)

TRX band rows:

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


TRX band jackknife:
3 sets of 8 reps

TRX band single arm rows:
1st set: 7 reps
2nd set: 7 reps
3rd set: 7 reps


TRX band mountain climber:
3 sets of 24 reps

V-grip pull down:
8 reps @ 137.5lbs
7 reps @ 150lbs
5 reps @ 162.5lbs


BB bicep curl;
6 reps at 70lbs
6 reps at 80lbs
5 reps at 90lbs


Rear delt row machine;
10 reps at 84lbs
10 reps at 84lbs
10 reps at 84lbs

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

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
Last edited:
prodigalso

prodigalso

Active member
Awards
1
  • Established
12/09/19

5:50am

29 minutes resistance training (avg HR 126, max HR 175)

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


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


BB Shoulder shrugs;
8 reps @ 140lbs
8 reps @ 140lbs
8 reps @ 140lbs


Head still drill torso twists;
3 sets of 20 reps

Ab roll-out:
3 sets of 6 reps

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


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


-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
prodigalso

prodigalso

Active member
Awards
1
  • Established
12/10/19

5:30am

29 minutes resistance training (avg HR 129, max HR 166)

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

8 reps at 45lbs
9 reps at 50lbs
8 reps at 55lbs


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


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


Machine leg extension;
6 reps at 250lbs
6 reps at 250lbs
6 reps at 250lbs


Pec Fly machine;
8 reps at 144
8 reps at 144
8 reps at 144


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


-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
prodigalso

prodigalso

Active member
Awards
1
  • Established
12/11/19

6:00am

30 minutes on recumbent stationary bicycle (8.43 miles, avg HR 152, max HR 182)

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
prodigalso

prodigalso

Active member
Awards
1
  • Established
12/12/19

5:45am

34 minutes resistance training (avg HR 124, max HR 156)

db incline bench press (bench at 41 degrees, weight listed is for each db);

8 reps at 40lbs
8 reps at 45lbs
8 reps at 50lbs


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


db incline bench press (bench at 24 degrees, weight listed is for each db);
7 reps at 55lbs
6 reps at 60lbs
6 reps at 65lbs


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


Hollow hold db crunch;
3 sets of 20 reps at 25lbs

Raised feet push-ups w/hand on dumbbells;
3 sets of 6 reps

Pec Fly machine;
8 reps at 156
8 reps at 156
8 reps at 156


Cable tricep extension;
6 reps at 140lbs
6 reps at 140lbs
8 reps at 140lbs


-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
prodigalso

prodigalso

Active member
Awards
1
  • Established
12/13/19

5:20am

38 minutes resistance training (avg HR 121, max HR 170)

db bent over row;

6 reps at 65lbs
6 reps at 70lbs
6 reps at 75lbs


Machine leg curl:
6 reps @ 150lbs
6 reps @ 162.5lbs
6 reps @ 175lbs


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


Kneeling T-Spine Rotation;
3 sets of 6 reps

Scapular wall slide stretch;
3 sets of 6 reps

Rear delt row machine;
6 reps at 96lbs
6 reps at 96lbs
6 reps at 96lbs

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


-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
prodigalso

prodigalso

Active member
Awards
1
  • Established
12/16/19

6:00am

29 minutes resistance training (avg HR 139, max HR 171)

alternating db incline bench press (bench at 24 degrees, weight listed is for each db);

10 reps at 50lbs
8 reps at 55lbs

6 reps at 60lbs

Machine leg extension;
6 reps at 250lbs
6 reps at 250lbs
6 reps at 250lbs


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

5 reps at 75lbs

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


Ab roll-out:
3 sets of 6 reps

Raised feet push-ups w/hand on dumbbells;
3 sets of 6 reps

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


Cable tricep extension;
6 reps at 155lbs
5 reps at 165lbs
6 reps at 175lbs


-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
Last edited:
prodigalso

prodigalso

Active member
Awards
1
  • Established
12/17/19

5:57am

40 minutes resistance training (avg HR 134, max HR 177)

db bent over row with opposite leg outstretched;

6 reps at 55lbs
6 reps at 55lbs
6 reps at 55lbs


Machine leg curl:
8 reps @ 150lbs
8 reps @ 162.50lbs
8 reps @ 175lbs


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


TRX band jackknife:
3 sets of 10 reps

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


TRX band mountain climber:
3 sets of 40 reps

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


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


-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
prodigalso

prodigalso

Active member
Awards
1
  • Established
12/19/19

5:45am

30 minutes on recumbent stationary bicycle (8.45 miles, avg HR 152, max HR 170)
7 minutes HIIT sprinting on treadmill
(0.48 miles, avg HR 156, max HR 191)

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

prodigalso

Active member
Awards
1
  • Established
I'm taking the next two weeks off (this is a once-a-year thing). I'll resume on 01/06/2020. Have a very merry Christmas!

12/20/19


5:50am

32 minutes resistance training (avg HR 127, max HR 168)

Bench Glute Bridge:

10 reps @ BW
10 reps @ BW
8 reps @ BW


TRX band jackknife:
3 sets of 10 reps

Raised feet push-ups w/hand on dumbbells;
1st set: 4 reps
2nd set : 5 reps
3rd set: 5 reps


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


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


cable tricep extension;
8 reps at 150lbs

BB Skullcrushers:
4 reps at 80lbs

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
Last edited:
prodigalso

prodigalso

Active member
Awards
1
  • Established
Christmas break is over, so I'm back at it!

01/06/20


5:45am

46 minutes rowing (10,000 meters avg HR 172, max HR 188)

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

prodigalso

Active member
Awards
1
  • Established
On January 20th, I start a new job at Toyota Motors North America. Thank God they have a fitness center at that location (Ann Arbor). My workouts probably won't change much, but it will be nice to try some new equipment.

01/07/20


5:40am

41 minutes resistance training (avg HR 135, max HR 169)

db bent over row;

6 reps at 65lbs
6 reps at 70lbs
6 reps at 75lbs


Machine leg curl:
8 reps @ 150lbs
7 reps @ 162.5lbs
6 reps @ 175lbs


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

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


high to low cable seated V-Grip rows;
14 reps at 200lbs
10 reps at 200lbs (w/doubled resistance band attached)
8 reps at 200lbs (w/doubled resistance band attached)


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


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


-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
Last edited:
prodigalso

prodigalso

Active member
Awards
1
  • Established
01/08/20

5:40am

37 minutes resistance training (avg HR 124, max HR 153)

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

8 reps at 35lbs
9 reps at 40lbs
8 reps at 45lbs


Machine leg extension;
7 reps at 250lbs
6 reps at 250lbs
7 reps at 250lbs


db incline bench press (bench at 8 degrees, weight listed is for each db);
8 reps at 50lbs
8 reps at 55lbs
6 reps at 60lbs


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


Biangular Chest Press Machine;
6 reps at 150lbs
6 reps at 150lbs
6 reps at 150lbs


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


Pec Fly machine;
6 reps at 144
6 reps at 144
6 reps at 144


bent over cable tricep extension;
10 reps at 110lbs
8 reps at 120lbs
8 reps at 120lbs


-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
prodigalso

prodigalso

Active member
Awards
1
  • Established
01/09/20

5:50am

40 minutes on recumbent stationary bicycle (11.04 miles, avg HR 138, max HR 155)

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
Last edited:
prodigalso

prodigalso

Active member
Awards
1
  • Established
01/10/20

5:55am

30 minutes resistance training (avg HR 133, peak HR 188)

high to low cable seated Wide Grip rows;

6 reps at 200lbs (w/doubled resistance band attached)
6 reps at 100lbs (w/doubled resistance band attached)
6 reps at 120lbs (w/doubled resistance band attached)


Ab roll-out:
1st set: 8 reps
2nd set: 7 reps
3rd set: 6 reps


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

Pull down machine perpendicular shoulder shrugs:
12 reps at 75lbs
12 reps at 112.5lbs
12 reps at 125lbs


HIIT sprinting on treadmill
27 seconds @ 12mph, 2 minutes recovery
10 seconds @ 11.5 mph

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
Last edited:
prodigalso

prodigalso

Active member
Awards
1
  • Established
01/13/20

5:53am

41 minutes resistance training (avg HR 132, max HR 168)

Smith machine incline bench press (bench @ 33°);

10 reps at 50lbs
10 reps at 60lbs

10 reps at 70lbs

KB Cossack Squat;
5 reps at 10lbs
5 reps at 10lbs
5 reps at 10lbs


Smith machine incline bench press (bench @ 16°);

10 reps at 80lbs
10 reps at 90lbs

10 reps at 100lbs

BB forward squats;
3 sets of 6 reps at 60lbs

Smith machine flat bench press;
6 reps at 100lbs
7 reps at 120lbs

7 reps at 130lbs

machine calf extension;
3 sets of 15 reps at 95lbs

Hollow hold db crunch;
20 reps at 25lbs
15 reps at 25lbs
15 reps at 25lbs


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

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
prodigalso

prodigalso

Active member
Awards
1
  • Established
01/14/20

5:45am

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

V-grip pull down;

8 reps at 112.5lbs
8 reps at 125lbs
8 reps at 137.5lbs


Ab roll-out:
1st set: 8 reps
2nd set: 7 reps
3rd set: 8 reps


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


Renegade Rows (feet at wide position);
5 reps @ 25lbs
5 reps @ 25lbs
5 reps @ 25lbs


Pull down machine perpendicular shoulder shrugs (reclining):
14 reps at 112.5lbs
14 reps at 125lbs
14 reps at 125lbs


Body Saws:
1st set: 8 reps
2nd set: 7 reps
3rd set: 8 reps


-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
prodigalso

prodigalso

Active member
Awards
1
  • Established
01/15/20

5:55am

30 minutes rowing (6100 meters avg HR 140, max HR 151)

15 minutes on stationary bicycle (4.65 miles, avg HR 148, max HR 157)


-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
Last edited:
prodigalso

prodigalso

Active member
Awards
1
  • Established
01/16/20

5:45am

36 minutes resistance training (avg HR 127, max HR 158)

alternating db incline bench press (bench at 16°, weight listed is for each db);

8 reps at 45lbs
7 reps at 50lbs
6 reps at 55lbs


BB smith machine box squats
6 reps at 180lbs
6 reps at 180lbs
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 70lbs


Bench Glute Bridge:
8 reps @ BW
7 reps @ BW
6 reps @ BW


bent over cable tricep extension;
10 reps at 120lbs
9 reps at 120lbs
8 reps at 120lbs


Biangular Shoulder Press Machine;
6 reps at 125lbs
6 reps at 125lbs
6 reps at 125lbs


-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
prodigalso

prodigalso

Active member
Awards
1
  • Established
01/17/20

5:40am

30 minutes resistance training (avg HR 129, max HR 168)

cable seated V-Grip rows;

12 reps at 200lbs (w/single resistance band attached)
13 reps at 200lbs (w/double resistance bands attached)
12 reps at 200lbs (w/double resistance bands attached)


Machine leg curl:
8 reps @ 150lbs
8 reps @ 162.5lbs
7 reps @ 175lbs


Kneeling T-Spine Rotation;
3 sets of 6 reps

Resistance band assisted chin-ups;
1st set: 2 reps
2nd set: 1 rep
3rd set: 1 rep


seated raised feet single arm lateral db raise;
6 reps at 10lbs (each arm)
6 reps at 7.5lbs (each arm)
6 reps at 7.5lbs (each arm)


Pull down machine perpendicular shoulder shrugs (reclining):
12 reps at 137.5lbs
12 reps at 137.5lbs
12 reps at 137.5lbs


Rear delt row machine;
6 reps at 84
6 reps at 96
6 reps at 108

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
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