Prodigalson's Cutting log

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prodigalso

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03/03/20

5:45am


5 minutes on treadmill (0.47 miles, avg HR 158, max HR 173)
32 minutes resistance training (avg HR 138, max HR 171)

cable seated low V-grip rows;

8 reps at 115lbs
7 reps at 130lbs
6 reps at 145lbs


Machine leg curl:
8 reps @ 180lbs
7 reps @ 185lbs
6 reps @ 190lbs


Head still drill torso twist w/medicine ball;
3 sets of 10 reps at 12lbs

Wide grip pull down;

6 reps at 110lbs
6 reps at 130lbs
6 reps at 145lbs


Seated cable perpendicular shoulder shrug;
16 reps at 160lbs
16 reps at 180lbs
16 reps at 200lbs


Walking Isometric kb shoulder carry;
50 yards @ 20lbs (each arm)
50 yards @ 15lbs (each arm)
50 yards @ 15lbs (each arm)


Cable bicep curl;
6 reps at 90lbs
6 reps at 90lbs
6 reps at 90lbs


db reverse fly; (weight listed is for each db);
8 reps at 15lbs
7 reps at 20lbs
6 reps at 20lbs


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

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03/04/20

5:50am

30 minutes on recumbent stationary bicycle (9.30 miles, avg HR 151, max HR 170)
 
prodigalso

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Awards
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  • Established
03/09/20

5:50am

30 minutes on recumbent stationary bicycle (9.16 miles, avg HR 142, max HR 162)

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

prodigalso

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Awards
1
  • Established
03/10/20

5:45am


5 minutes on treadmill (0.46 miles, avg HR 151, max HR 169)
30 minutes resistance training (avg HR 141, max HR 173)


Wide grip pull down;

8 reps at 115lbs
7 reps at 130lbs
6 reps at 145lbs


Machine leg curl:
8 reps @ 155lbs
7 reps @ 170lbs
6 reps @ 185lbs


Seated cable perpendicular shoulder shrug;
16 reps at 190lbs
16 reps at 200lbs
16 reps at 210lbs


Head still drill torso twist w/medicine ball;
3 sets of 13 reps at 10lbs

db side bends;

8 reps at 60lbs
7 reps at 60lbs
6 reps at 60lbs


cable seated low V-grip rows;
8 reps at 120lbs
8 reps at 115lbs
8 reps at 110lbs


BB curl;
10 reps at 90lbs
9 reps at 90lbs
8 reps at 90lbs


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

prodigalso

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Awards
1
  • Established
03/11/20

5:45am

30 minutes on recumbent stationary bicycle (9.27 miles, avg HR 146, max HR 164)

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

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Awards
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03/12/20

5:45am

33 minutes resistance training (avg HR 120, max HR 165)


Smith machine bench press;

8 reps at 115lbs
7 reps at 135lbs

6 reps at 155lbs

BB squat;
6 reps at 135lbs
6 reps at 155lbs
6 reps at 175lbs


Smith Machine shoulder press;
8 reps at 95lbs
6 reps at 115lbs
4 reps at 125lbs


BB deadlift;
6 reps at 185lbs
6 reps at 205lbs
6 reps at 205lbs


Standing cable tricep extension;
10 reps at 60lbs
9 reps at 70lbs
10 reps at 60lbs


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

prodigalso

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Awards
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  • Established
03/13/20

5:35am

32 minutes resistance training (avg HR 123, max HR 152)

cable seated low V-grip rows;

10 reps at 115lbs
8 reps at 120lbs
6 reps at 125lbs


Machine leg curl:
10 reps @ 160lbs
8 reps @ 170lbs


Head still drill torso twist w/medicine ball;
3 sets of 15 reps at 10lbs

T-bar bent over row;
10 reps at 95lbs
8 reps at 105lbs
6 reps at 115lbs


Wide grip pull down;

8 reps at 115lbs
7 reps at 120lbs
6 reps at 125lbs


Seated cable perpendicular shoulder shrug;
16 reps at 200lbs
16 reps at 205lbs
16 reps at 210lbs


Cable bicep curl;
10 reps at 80lbs
9 reps at 85lbs
8 reps at 90lbs


db reverse fly; (weight listed is for each db);
8 reps at 15lbs
7 reps at 15lbs
6 reps at 15lbs


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

prodigalso

Well-known member
Awards
1
  • Established
03/14/20

5:50am


5 minutes on treadmill (0.47 miles, avg HR 151, max HR 166)
32 minutes resistance training (avg HR 135, max HR 167)

BB bench press;

8 reps at 135lbs
7 reps at 155lbs

6 reps at 175lbs

Machine leg extension;
8 reps at 170lbs
7 reps at 170lbs
6 reps at 170lbs


Smith Machine shoulder press;
8 reps at 75lbs
6 reps at 95lbs
4 reps at 115lbs


BB deadlift;
6 reps at 185lbs
6 reps at 185lbs
6 reps at 185lbs


Standing cable tricep extension;
8 reps at 60lbs
7 reps at 65lbs
6 reps at 70lbs


Raised feet push-ups with hands on unequal size medicine balls;
6 reps at BW
5 reps at BW
4 reps at BW


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

prodigalso

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Awards
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During my workout today I was notified that the gym was temporarily closed, hence the shortened duration. I will find an alternative workout (perhaps running in the morning?).

03/17/20

5:45am

23 minutes on recumbent stationary bicycle (6.93 miles, avg HR 140, max HR 161)

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

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Sooo...COVID. But I am back at it... (I had periodic spurts of regular exercise during the hiatus, but it was inconsistent).

01/30/23

7:50am

2.5 minutes on elliptical (avg HR 142, max HR 155)
37 minutes resistance training (avg HR 150, max HR 184)

One legged db shoulder press;

10 reps at 20lbs
8 reps at 20lbs
9 reps at 20lbs


Walking Isometric kb shoulder carry;
50 yards @ 10lbs (each arm)
50 yards @ 20lbs (each arm)
50 yards @ 20lbs (each arm)


Machine leg extension;
10 reps at 110lbs
10 reps at 110lbs
10 reps at 110lbs


Smith Machine inclined bench press;
10 reps at 110lbs
10 reps at 110lbs
10 reps at 110lbs


BB shrugs;
10 reps at 185lbs
10 reps at 185lbs
10 reps at 185lbs


BB shoulder press;
10 reps at 60lbs
10 reps at 60lbs
10 reps at 60lbs


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


Seated Cable row;
10 reps at 110lbs
10 reps at 110lbs
10 reps at 110lbs


Inclined bench sit-ups;
10 reps at BW

-GNC Mega Men Multivitamin
 
Last edited:
prodigalso

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Awards
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02/06/23

7:50am

2 minutes on treadmill (avg HR 152, max HR 177)
33 minutes resistance training (avg HR 155, max HR 184)

bb squat;

10 reps at 95lbs (seated)
8 reps at 115lbs (half)


Kneeling High to Low face pull rows;
10 reps at 50lbs
10 reps at 50lbs
10 reps at 60lbs


Smith Machine bench press;
10 reps at 110lbs
9 reps at 130lbs
6 reps at 150lbs


Horse Stance planks;
2 sets at 20 seconds
1 set at 25 seconds


Seated raised feet single arm shoulder press;
8 reps at 15lbs
8 reps at 15lbs
8 reps at 15lbs


Extended leg db bent over row:;
3 sets of 8 reps at 40lbs

Inclined bench sit-ups;
11 reps at BW

-GNC Mega Men Multivitamin
 
prodigalso

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Awards
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  • Established
02/10/23

7:20am

2 minutes on treadmill (avg HR 149, max HR 175)
35 minutes resistance training (avg HR 157, max HR 185)

Seated Cable row;

10 reps at 125lbs
10 reps at 125lbs
10 reps at 125lb


Smith Machine shoulder press;
10 reps at 70lbs
8 reps at 70lbs
8 reps at 70lbs


Machine leg extension;
10 reps at 125lbs
10 reps at 125lbs
10 reps at 140lbs


Low to high face pull rows;
10 reps at 50lbs
10 reps at 50lbs
10 reps at 60lbs


Incline bench db shrugs;
12 reps at 45lbs
14 reps at 55lbs
14 reps at 50lbs


Raised feet alternating db press;
8 reps at 45lbs
8 reps at 45lbs
8 reps at 45lbs


Landmine Lateral Twist swingovers (weight does not include BB) ;
3 sets 8 reps at 25lbs

Inclined bench sit-ups;
3 sets of 8 reps at BW

-GNC Mega Men Multivitamin
 
Last edited:
prodigalso

prodigalso

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Awards
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  • Established
2/13/23

7:50am

2 minutes on treadmill (avg HR 150, max HR 175)
3 minutes on stair climber (avg HR 149, max HR 166)

36 minutes resistance training (avg HR 158, max HR 185)

Seated raised feet single arm shoulder press;

3 sets of 8 reps at 20lbs

BB reverse grip bicep curl;
12 reps at 40lbs
10 reps at 50lbs
8 reps at 60lbs


Extended leg db bent over row:;
3 sets of 8 reps at 45lbs

Machine leg extension;
10 reps at 140lbs
10 reps at 140lbs
10 reps at 150lbs


Raised feet db flys;
3 sets of 8 reps at 20lbs (each)

Incline bench db press;
12 reps at 45lbs (each)
10 reps at 50lbs (each)
8 reps at 55lbs (each)


db (mostly) straight leg deadlift;
3 sets of 8 reps at 90lbs

db reverse flys;
3 sets of 8 reps at 15lbs (each)

Twisting Inclined bench sit-ups;
8 reps at BW

-GNC Mega Men Multivitamin
 
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prodigalso

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Those deadlifts after the goblet squats kinda kicked my butt. Went to pick up my workout clothes after the shower so I could stuff them in my bag, and I nearly toppled over. 😧😝

2/17/23

7:30am

4 minutes on stair climber (avg HR 157, max HR 176)

30 minutes resistance training (avg HR 162, max HR 183)

Standing single leg single arm shoulder press;

3 sets of 8 reps at 20lbs

BB reverse grip bicep curl;
3 sets of 8 reps at 50lbs

Hollow body db crunch;
3 sets of 12 reps at 20 lbs

Goblet squats;
3 sets of 8 reps at 45lbs

db side bends;
10 reps at 45lbs (each side)
10 reps at 50lbs (each side)
8 reps at 45lbs (each side)


wide grip pull down;
3 sets of 10 reps at 115lbs

Cable vertical row;
8 reps at 75lbs
8 reps at 75lbs
9 reps at 80lbs


BB deadlifts;
3 sets of 8 reps at 135lbs

-Opti-Men Multivitamin
 
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Awards
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  • Established
2/20/23

7:40am

2 minutes on stair climber (avg HR xxx, max HR xxx)
4 minutes on elliptical (avg HR 147, max HR 159)

41 minutes resistance training (avg HR 152, max HR 179)

BB bench press;

10 reps at 115lbs
10 reps at 135lbs
8 reps at 155lbs


Renegade Rows;
3 sets of 4 reps at 20lbs

Seated Wide grip Cable row;
8 reps at 110lbs
8 reps at 100lbs
8 reps at 100lbs


Db skullcrushers:

10 @ 40lbs
10 @ 45lbs
10 @ 50lbs

Head still drill (torso twists) holding medicine ball at stomach;
15 reps @ 12lbs
15 reps @ 20lbs
15 reps @ 20lbs

BB squat;
10 reps at 95lbs (seated)
10 reps at 115lbs (seated)
8 reps at 135lbs (seated)


standing cable straight arm pulldown;
10 reps at 40lbs
10 reps at 40lbs
10 reps at 50lbs


BB wrist curls:;
20 reps at 40lbs
15 reps at 40lbs
13 reps at 40lbs


Twisting Inclined bench sit-ups;
8 reps at BW

-Opti-Men Multivitamin
 
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2/24/23

7:15am

30 minutes resistance training (avg HR 157, max HR 183)

Cossack squat;

10 reps at 30lbs
10 reps at 30lbs
10 reps at 15lbs

Db alternating bench press:
10 @ 40lbs
9 @ 45lbs
8 @ 55lbs


Renegade Rows;
3 sets of 10 reps at 20lbs

Seated V grip Cable row;
10 reps at 125lbs
10 reps at 140lbs
10 reps at 155lbs


Smith shoulder press:

10 reps @ 60lbs
10 reps @ 80lbs
9 reps @ 100lbs

standing cable straight arm pulldown;
10 reps at 40lbs
10 reps at 40lbs
10 reps at 50lbs


Cable vertical row;
8 reps at 75lbs
8 reps at 75lbs
9 reps at 80lbs

Machine leg extension;
10 reps at 145lbs
10 reps at 145lbs
10 reps at 150lbs


-Opti-Men Multivitamin
 
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Awards
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  • Established
2/27/23

7:30am

37 minutes resistance training (avg HR 154, max HR 180)

Incline bench db shrugs;

3 sets of 12 reps at 45lbs

V-grip pull down;
10 reps at 100lbs
10 reps at 115lbs
10 reps at 115lbs


BB reverse grip bicep curl;
10 reps at 50lbs
8 reps at 50lbs
7 reps at 50lbs


Cable Tricep extensions:
3 sets of 10 reps at 60lbs

Hollow body db crunch;
12 reps at 15 lbs
17 reps at 15lbs
15 reps at 15lbs


Cossack squat;
8 reps at BW
8 reps at BW


Landmine Lateral Twist swingovers (weight does not include BB) ;
3 sets 8 reps at 25lbs

Landmine shoulder press (weight does not include BB) :
8 reps @ 25lbs
8 reps @ 25lbs
8 reps @ 25lbs


Cable vertical row;
3 sets of 10 reps at 90lbs

BB wrist curls:
15 reps at 40lbs
15 reps at 40lbs
13 reps at 40lbs


-Opti-Men Multivitamin
 
Last edited:
prodigalso

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Awards
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03/03/23

6:55am

3 minutes on stair climber (avg HR 146, max HR 167)


42 minutes resistance training (avg HR 154, max HR 188)

Smith bench press;

10 reps at 110lbs
8 reps at 160lbs
6 reps at 180lbs


Cossack squat;
10 reps at BW
10 reps at BW
10 reps at BW


Squatting db press-out
7 reps @ 15lbs
6 reps @ 20lbs
6 reps @ 20lbs

One sided BB deadlift:
6 reps at 55lbs
6 reps at 55lbs
4 reps at 55lbs


Kettlebell hip swings:
15 reps at 40lbs
12 reps at 50lbs
10 reps at 50lbs

Cable single arm twisting torso head straight horizontal rows:
12 reps at 60lbs
10 reps at 60lbs
10 reps at 60lbs

-Opti-Men Multivitamin
 
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prodigalso

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Awards
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3/13/23

8:15am

36 minutes resistance training (avg HR 151, max HR 180)

Seated V grip Cable row;
10 reps at 140lbs
10 reps at 150lbs
10 reps at 155lbs


Renegade Rows;
3 sets of 12 reps at 15lbs

Machine leg extension;
10 reps at 145lbs
10 reps at 150 lbs
10 reps at 155lbs


Single arm pull down;
3 sets of 8 reps at 55lbs

Cable vertical row;
3 sets of 10 reps at 90lbs

BB shoulder press:
8 reps @ 75lbs
8 reps @ 85lbs
6 reps @ 85lbs

BB skullcrushers:
10 @ 40lbs
10 @ 50lbs
12 @ 40lbs

Romainian Deadlift:
3 sets of 8 @ 90lbs

Push ups with hands on unequal diameter medicine balls:

Set 1: 5 reps
Set 2: 4 reps
Set 3: 6 reps (hands flat on floor)

-Opti-Men Multivitamin
 
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prodigalso

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3/15/23

8:15am

31 minutes resistance training (avg HR 146, max HR 174)

1-2-3 Hammer curls;

5 reps at 30lbs (each db)
4 reps at 30lbs (each db)
5 reps at 25lbs (each db)

Ab rollout:
3 sets of 10 reps

One legged db shoulder press:
3 sets of 8 reps @ 20lbs (each db)

Paloff Press:
3 sets of 10 reps (each side)


Cossack squat;
3 sets of10 reps at BW

Cable tricep extension:
3 sets of 10 reps @ 65lbs

Monster walk:
2 sets of 60 feet

Reverse flys:
3 sets of 10 reps @ 15lbs

-Opti-Men Multivitamin
 
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prodigalso

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Awards
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3/17/23

7:15am

35 minutes resistance training (avg HR 147, max HR 180)

Incline bench alternating db press:
10 reps at 50lbs (each db)
9 reps at 55lbs (each db)
8 reps at 60lbs (each db)


One sided BB deadlift:
6 reps at 55lbs
6 reps at 55lbs
4 reps at 55lbs


BB reverse grip bicep curl;
10 reps at 40lbs
8 reps at 50lbs
7 reps at 60lbs

Cable single arm twisting torso head straight horizontal rows:
10 reps at 50lbs
10 reps at 60lbs
10 reps at 70lbs


Extended leg bent over row:
3 sets of 6 reps at 45lbs


Cable Tricep extensions:
8 reps at 60lbs
8 reps at 60lbs
7 reps at 60lbs


Cossack squat;
3 sets of 10 reps at BW

Turkish Get-Up:
2 sets of 6 reps

-Opti-Men Multivitamin
 
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3/20/23

7:10 am

39 minutes resistance training (avg HR 159, max HR 185)

Landmine Lateral Twist swingovers (weight does not include BB) ;

3 sets 8 reps at 20lbs

Landmine shoulder press (weight does not include BB) :
3 sets of 10 reps @ 20lbs


Kettlebell hip swings:
3 sets of 12 reps at 50lbs

Renegade Rows;
3 sets of 12 reps at 20lbs

Cable vertical row;
3 sets of 10 reps at 100lbs

BB squat;
8 reps at 95lbs
7 reps at 115lbs
6 reps at 135lbs


Hollow body db crunch;
3 sets of 14 reps at 20 lbs

BB Shrugs
6 reps at 185lbs
8 reps at 165lbs
7 reps at 165lbs

-Opti-Men Multivitamin
 
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Missed a few workouts due to a mishap with a chainsaw (i ran it across my knee). Praise God it was only superficial (9 stitches) with no muscle/skeletal damage).

The gym at work is now open every day and unsupervised (like it was pre-Covid), so instead of Mon/Friday workouts (which was the only time they were open in the morning), I plan to do Mon/Tues/Thur/Fri.

4/03/23

7:45am

38 minutes resistance training (avg HR 145, max HR 178)

1-2-3 Hammer curls;

4 reps at 25lbs (each db)
3 reps at 30lbs (each db)
3 reps at 35lbs (each db)

Alternating db shoulder press:
10 reps @ 25lbs (each db)
8 reps @ 30lbs (each db)
6 reps @ 35lbs (each db)


BB bench Press:
10 reps @ 95lbs
10 reps @ 115lbs
10 reps @ 135lbs
4 reps @ 155lbs


Machine leg curl;
10 reps at 130lbs
10 reps at 140lbs
10 reps at 140lbs


Machine leg extension;
10 reps at 135lbs
10 reps at 140 lbs
10 reps at 145lbs


Wide grip pull down;
3 sets of 10 reps at 115lbs

Cable vertical row;
3 sets of 10 reps at 95lbs

Hollow body db crunch;
12 reps at 20lbs
12 reps at 20lbs
15 reps at 20lbs

-Opti-Men Multivitamin
 
prodigalso

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4/11/23

7:30am

35 minutes resistance training (avg HR 139, max HR 172)

Alternating incline bench db press:
10 reps @ 45lbs (each db)
9 reps @ 50lbs (each db)
8 reps @ 55lbs (each db)


Machine leg curl;
10 reps at 130lbs
10 reps at 140lbs
10 reps at 150lbs


Single arm seated row;
10 reps at 55bs
10 reps at 60lbs
10 reps at 65lbs


Romanian deadlift:
10 reps @ 30lbs (each db)
10 reps @ 35lbs (each db)
10 reps @ 40lbs (each db)


Machine leg extension;
10 reps at 150lbs
10 reps at 150lbs
10 reps at 150lbs


Cable vertical row;
3 sets of 10 reps at 100lbs

Cable Tricep extensions:
3 sets of 10 reps at 60lbs

-Opti-Men Multivitamin
 
prodigalso

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4/13/23

7:40am

36 minutes resistance training (avg HR 135, max HR 179)

Forward/lateral db raises (weigh is for each db):

8 reps at 15lbs
8 reps at 10lbs
8reps at 10lbs


Smith Incline bench press;
3 sets of 8 reps at 95lbs

Low to high face pull row;
10 reps at 65lbs
10 reps at 75lbs
10 reps at 80lbs


V-Grip Pulldown:
6 reps at 130lbs
6 reps at 130lbs
6 reps at 135lbs


BB Squats:
6 reps at 95lbs
6 reps at 95lbs
6 reps at 115lbs


Renegade Rows;
3 sets of 5 reps at 20lbs

Landmine Lateral Twist swingovers (weight does not include BB) ;
3 sets 8 reps at 25lbs

Landmine shoulder press (weight does not include BB) :
3 sets of 10 reps @ 25lbs

-Opti-Men Multivitamin
 
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4/17/23

7:50am

40 minutes resistance training (avg HR 130, max HR 166)

Seated Horizontal cable shrugs:

15 reps at 100lbs
15 reps at 110lbs
15 reps at 120lbs
15 reps at 130lbs


Seated Downward cable shrugs:
15 reps at 85lbs
15 reps at 90lbs
15 reps at 95lbs


Extended leg db bent over row
3 sets of 8 reps at 45lbs

Kneeling high to low face pull row;
10 reps at 85lbs
10 reps at 90lbs
10 reps at 95lbs

Machine leg curl;
10 reps at 140lbs
10 reps at 150lbs
10 reps at 155lbs


Hollow body db crunch;
12 reps at 20lbs
14 reps at 20lbs
12 reps at 20lbs


Reverse flys:
3 sets of 8 @ 20lbs

Alternating db shoulder press:
10 reps @ 35lbs (each db)

8 reps @ 40 lbs (each db)
6 reps @ 45lbs (each db)

BB wrist curls:
20 reps at 40lbs
12 reps at 40lbs
12 reps at 40lbs


Romanian deadlift:
10 reps @ 40lbs (each db)


-Opti-Men Multivitamin
 
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04/20/23

6:30am

5 minutes on rower (avg HR 133, max HR 143)
32 minutes resistance training (avg HR 138, max HR 172)

BB bench press;

8 reps at 115bs
9 reps at 135lbs
8 reps at 155lbs


Machine leg extension;
10 reps at 140lbs
10 reps at 140lbs
10 reps at 145lbs


Cable vertical row;
3 sets of 10 reps at 100lbs

Forward/lateral db raises (weight is for each db):
6 reps at 15lbs
5 reps at 15lbs
5 reps at 15lbs


Cable Tricep extensions:
3 sets of 10 reps at 50lbs

BB reverse grip bicep curl;
8 reps at 50lbs
9 reps at 50lbs
10 reps at 50lbs


Reverse flys (weight is for each db):
2 sets of 8 @ 15 lbs

Romanian deadlift:
10 reps @ 45lbs (each db)
10 reps @ 50lbs (each db)


-GNC Mega Men Multivitamin
 
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04/21/23

7:00am

3 minutes on stair climber (avg HR 145, max HR 166)
35 minutes resistance training (avg HR 149, max HR 183)

BB incline bench press;

10 reps at 95bs
10 reps at 115lbs
8 reps at 135lbs
7 reps at 155lbs


BB deadlift;
8 reps at 135bs
6 reps at 185lbs
5 reps at 205lbs
4 reps at 205lbs


Seated wide grip horizontal cable row;
8 reps at 100lbs
8 reps at 100lbs
8 reps at 105lbs


Seated raised feet single arm db shoulder press;
8 reps at 20lbs
6 reps at 25lbs
7 reps at 25lbs


18" box step ups
3 sets of 6 reps at BW

-GNC Mega Men Multivitamin
 
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*My gym at work is now open full time, so I am going to try for 5/5 days this week (and in the future as well).


04/24/23


7:30am

3 minutes on rower (avg HR 137, max HR 143)
31 minutes resistance training (avg HR 132, max HR 159)

BB deadlift;

6 reps at 185lbs
6 reps at 185lbs
6 reps at 185lbs


Cable cross body extension (high to low);
10 reps at 70lbs
10 reps at 70lbs
10 reps at 60lbs


Face pull row (high to low);
10 reps at 80lbs
10 reps at 80lbs
10 reps at 85lbs


Resistance band pull apart:
3 sets of 10 reps

Hollow body db crunch;
3 sets of 12 reps at 20lbs

Alternating db shoulder press:
9 reps @ 30lbs (each db)
7 reps @ 35lbs (each db)

6 reps @ 40 lbs (each db)


-GNC Mega Men Multivitamin
 
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prodigalso

prodigalso

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  • Established
04/25/23

7:30am

3.5 minutes on stair climber (avg HR 145, max HR 159)
31 minutes resistance training (avg HR 149, max HR 181)

Standing Cable bent over Tricep extensions:

3 sets of10 reps at 130lbs

Machine leg extension;
10 reps at 140lbs
10 reps at 140lbs
10 reps at 145lbs


Machine leg curl;
10 reps at 140lbs
10 reps at 150lbs
10 reps at 155lbs


Renegade Rows;
3 sets of 5 reps at 20lbs

DB Hammer curls;
20 reps at 40lbs
6 reps at 45lbs
5 reps at 55lbs


V-Grip Pulldown:
8 reps at 130lbs
8 reps at 130lbs
8 reps at 135lbs


Cable vertical row;
3 sets of 10 reps at 100lbs

-GNC Mega Men Multivitamin
 
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prodigalso

prodigalso

Well-known member
Awards
1
  • Established
04/26/23

7:30am

10 minutes on rower, 2100 meters (avg HR 141, max HR 161)
31 minutes resistance training (avg HR 145, max HR 170)

Extended leg bent over row:

3 sets of 7 reps at 45lb

Incline bench db shrugs
3 sets of 10 reps @ 40lbs (each db)

BB shrugs;
10 reps at 115lbs
10 reps @ 135lbs
10 reps @ 155lbs

Cable Side Shoulder External Rotation
3 sets of 10 reps @ 20lbs

Cable Side Shoulder Internal Rotation
3 sets of 10 reps @ 20lbs

Cable Shoulder External Rotation
3 sets of 10 reps @ 20lbs

Cable Shoulder Internal Rotation
3 sets of 10 reps @ 20lbs

BB wrist curls:
3 sets of 13 reps at 50lbs


-GNC Mega Men Multivitamin
 
Last edited:
prodigalso

prodigalso

Well-known member
Awards
1
  • Established
04/27/23

6:30am

10 minutes on rower. 2150 meters (avg HR 150, max HR 172)
32 minutes resistance training (avg HR 152, max HR 181)

Kettlebell hip thrust swings

3 sets of 10 reps at 50lbs

Push ups:
4 reps w/hands on unequal size medicine balls
3 reps w/hands on unequal size medicine balls (switched positions from first set)
6 reps w/hands flat on the ground

Balance Ball Pot stirrers;
3 sets of 4 reps

Body saws:
3 sets of 6 reps

Horse stance planks;
3 sets of 20 seconds

Dead Bugs;
3 sets of 20 reps

Battle Ropes;
3 sets of 20 seconds

-GNC Mega Men Multivitamin
 
prodigalso

prodigalso

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Awards
1
  • Established
Woot! First 5/5 since before COVID. Praise God!

04/28/23

7:15am

37 minutes resistance training (avg HR 135, max HR 163)

BB bench press;

10 reps at 135bs
7 reps at 145lbs
6 reps at 155lbs


Standing low to high face pull row;
3 sets of 10 reps at 70lbs

Cossack squat;
3 sets of 10 reps at BW

BB reverse grip bicep curl;
8 reps at 50lbs
7 reps at 60lbs
6 reps at 70lbs


Standing Cable bent over Tricep extensions:
10 reps at 130lbs
8 reps at 120lbs
8 reps at 110lbs


Incline bench sit-ups
3 sets of 10 reps

-GNC Mega Men Multivitamin
 
prodigalso

prodigalso

Well-known member
Awards
1
  • Established
05/01/23

7:05am

10 minutes on rower. 2180 meters (avg HR 143, max HR 166)
39 minutes resistance training (avg HR 143, max HR 173)


db incline press;

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


Seated V-Grip row:
8 reps at 130bs
7 reps at 120lbs
6 reps at 110lbs


BB standing shoulder press;
3 sets of 10 reps at 95bs

Resistance band pull apart:
12 reps
15 reps
15 reps


Mountain climber planks:
3 sets of 20 reps

Twisting (elbow to opposite knee) incline situps:
8 reps
6 reps
4 reps

Cable vertical row;
3 sets of 10 reps at 100lbs

Cable Side Shoulder Internal Rotation

3 sets of 10 reps @ 20lbs

-GNC Mega Men Multivitamin
 
Last edited:
prodigalso

prodigalso

Well-known member
Awards
1
  • Established
05/02/23

7:05am

10 minutes on rower. 2150 meters (avg HR 142, max HR 171)
39 minutes resistance training (avg HR 142, max HR 169)


Standing Cable bent over Tricep extensions:

3 sets of10 reps at 125lbs

BB deadlift;
6 reps at 185lbs
6 reps at 185lbs
6 reps at 185lbs


Machine leg curl;
10 reps at 140lbs
10 reps at 145lbs
10 reps at 155lbs


Kneeling high to low face pull row;
3 sets 10 reps at 90lbs

Raised feet single arm db shoulder press;
3 sets of 8 reps at 15lbs

Single arm Pulldown:
3 sets of 10 reps at 50lbs

Cable Side Shoulder External Rotation

3 sets of 10 reps @ 30lbs

db side bends;
10 reps at 45lbs
10 reps at 50lbs
10 reps at 555lb


-GNC Mega Men Multivitamin
 
prodigalso

prodigalso

Well-known member
Awards
1
  • Established
05/03/23

7:10am

10 minutes on rower. 2160 meters (avg HR 147, max HR 178)
37 minutes resistance training (avg HR 149, max HR 185)

BB fully seated box squats;

8 reps at 115lbs
8 reps at 135lbs
8 reps at 155lbs


BB lying single arm press (bar parallel to body);
10 reps at 40lbs
10 reps at 50bs
10 reps at 60lbs


Resistance band Scapular wall slide with roller:
3 sets of 10 reps

Hollow body db crunch;
3 sets of 14 reps at 20lbs

Landmine Lateral Twist swingovers (weight does not include BB) ;
3 sets 6 reps at 25lbs

Ab rollout:
6 reps
4 reps
4 reps

-GNC Mega Men Multivitamin
 
Last edited:
prodigalso

prodigalso

Well-known member
Awards
1
  • Established
05/04/23

7:10am

10 minutes on rower. 2150 meters (avg HR 146, max HR 165)
39 minutes resistance training (avg HR 145, max HR 173)

BB Incline bench press;

10 reps at 115lbs
6 reps at 135lbs
4 reps at 155lbs


Rear foot back lunge;
5 reps at BW
4 reps at BW
4 reps at BW


Split stance dumbbell curl to press:
3 sets of 8 reps at 25lbs (each db)

Lateral kick outs;
3 sets of 10 reps (each leg) green band

Standing one arm horizontal press:
3 sets of 10 reps at 40lbs


Landmine bent over row (weight does not include BB) :
10 reps at 50lbs
8 reps at 75lbs
6 reps at 75lbs

-GNC Mega Men Multivitamin
 
Last edited:
prodigalso

prodigalso

Well-known member
Awards
1
  • Established
05/05/23

5:10am

20 minutes resistance training (avg HR 134, max HR 171)

Standing Cable bent over Tricep extensions:

10 reps at 120lbs
10 reps at 125lbs
10 reps at 130lbs


Machine leg curl;
10 reps at 140lbs
10 reps at 145lbs
10 reps at 155lbs


Renegade Rows:
2 sets of 6 reps at 20lbs

Machine leg extension;
10 reps at 140lbs
10 reps at 145lbs
10 reps at 155lbs


Resistance band Scapular wall slide with roller:
2 sets of 14 reps

Seated V-Grip row:
3 sets of 10 reps at 115bs

BB reverse grip bicep curl;
10 reps at 50lbs
8 reps at 60lbs
7 reps at 70lbs
 
prodigalso

prodigalso

Well-known member
Awards
1
  • Established
05/08/23

7:20am

10 minutes on rower. 2140 meters (avg HR 146, max HR 164)
30 minutes resistance training (avg HR 145, max HR 167)

BB deadlift;

6 reps at 165lbs
6 reps at 165lbs
6 reps at 165lbs


Resistance band pull apart:

12 reps
10 reps
12 reps


db side bends;
10 reps at 50lbs
10 reps at 555lb

10 reps at 60lbs

Extended leg db bent over row
3 sets of 86reps at 45lbs

Cable vertical row;
3 sets of 10 reps at 105lbs

Resistance band Scapular wall slide with roller:
3 sets of 11 reps

Incline situps:
8 reps

-GNC Mega Men Multivitamin
 
prodigalso

prodigalso

Well-known member
Awards
1
  • Established
05/09/23

6:15am

10 minutes on rower. 2140 meters (avg HR 142, max HR 161)
30 minutes resistance training (avg HR 130, max HR 162)


BB bench Press:
3 sets of 8 reps @ 135lbs


Seated V-Grip row:
8 reps at 120bs
8 reps at 115lbs
5 reps at 125lbs


Cable Side Shoulder Internal Rotation
3 sets of 10 reps @ 15lbs

Kneeling High to Low face pull rows;
10 reps at 120lbs
10 reps at 115lbs
10 reps at 115lbs

Alternating db shoulder press:
3 sets of 8 reps @ 30lbs (each db)

Lateral kick outs;
10 reps (each leg) red band
12 reps (each leg) red band
15 reps (each leg) red band


Romanian deadlift;
3 sets of 8 reps at 80lbs

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



-GNC Mega Men Multivitamin
 
prodigalso

prodigalso

Well-known member
Awards
1
  • Established
05/10/23

7:10am

10 minutes on rower. 2050 meters (avg HR 132, max HR 148)
36 minutes resistance training (avg HR 136, max HR 165)

Incline bench db press:

10 reps at 45lbs (each db)
10 reps at 50lbs (each db)
10 reps at 55lbs (each db)

V-Grip cable pulldown:

3 sets of 10 reps at 115lbs

Machine leg curl;
10 reps at 140lbs
10 reps at 145lbs
10 reps at 150lbs


Lateral db raises:
3 sets of 10 reps at 15lbs (each db)

Machine leg extension;
10 reps at 145lbs
10 reps at 150lbs
10 reps at 155lbs

Standing one arm horizontal press:
3 sets of 10 reps at 50lbs


Hollow body db crunch;
3 sets of 12 reps at 20lbs

Horse stance plank;
30s
25s
20s

-GNC Mega Men Multivitamin
 
Last edited:
prodigalso

prodigalso

Well-known member
Awards
1
  • Established
05/11/23

7:10am

10 minutes on rower. 2120 meters (avg HR 140, max HR 161)
41 minutes resistance training (avg HR 144, max HR 174)

BB box squats;

8 reps at 115lbs
8 reps at 135lbs
7 reps at 155lbs


BB Javelin Shoulder press;
10 reps at 30lbs
8 reps at 40bs
8 reps at 40lbs


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


BB lying single arm press (bar parallel to body);
3 sets of10 reps at 50bs

Renegade Rows:
3 sets of 5 reps at 20lbs

Cable reverse grip bicep curl;
3 sets of 10 reps at 80lbs

Resistance band Scapular wall slide with roller:
3 sets of 10 reps

Mountain climber planks:
3 sets of 24 reps

-GNC Mega Men Multivitamin
 
Last edited:
prodigalso

prodigalso

Well-known member
Awards
1
  • Established
05/12/23

7:10am

10 minutes on rower. 2150 meters (avg HR 150, max HR 172)
32 minutes resistance training (avg HR 154, max HR 180)

db shrugs:

10 reps at 70lbs (each db)
9 reps at 75lbs (each db)
8 reps at 80lbs
(each db)

Cable cross body extension (low to high);
3 sets 10 reps at 30lbs

Cable cross body extension (high to low);
10 reps at 40lbs
8 reps at 40lbs
10 reps at 30lbs


24" Box step ups:
1 set of 5 reps per leg

Cossack squat;
3 sets of 10 reps at BW

BB Skullcrushers;
3 sets of 10 reps at 50lbs

V situps:

1st set: 8 reps
2nd set: 6 reps
3rd set: 5 reps

-GNC Mega Men Multivitamin
 
prodigalso

prodigalso

Well-known member
Awards
1
  • Established
05/15/23

7:20am

10 minutes on rower. 2210 meters (avg HR 148, max HR 172)
34 minutes resistance training (avg HR 144, max HR 174)

BB incline bench press;

10 reps at 115lbs
8 reps at 135lbs
6 reps at 155lbs


21" Box step ups:
8 reps per leg
7 reps per leg
6 reps per leg

db shrugs:

6 reps at 75lbs (each db)
6 reps at 80lbs
(each db)
6 reps at 85lbs (each db)


Reclining Wide Grip Pulldown:
12 reps at 70lbs
10 reps at 90lbs
10 reps at 110lbs


Cable vertical row;
10 reps at 110lbs
10 reps at 115lbs
10 reps at 120lbs


V situps:
1st set: 6 reps
2nd set: 6 reps
3rd set: 6 reps

-GNC Mega Men Multivitamin
 
prodigalso

prodigalso

Well-known member
Awards
1
  • Established
05/16/23

6:40am

10 minutes on rower. 2207 meters (avg HR 142, max HR 162)
38 minutes resistance training (avg HR 140, max HR 176)

BB box squats;

10 reps at 115lbs
10 reps at 135lbs
10 reps at 155lbs


Cable seated row;
10 reps at 130lbs
10 reps at 135lbs
9 reps at 140lbs


Cable bicep curl;
10 reps at 80lbs
10 reps at 85lbs
10 reps at 90lbs

Landmine shoulder press (weight does not include BB) :
10 reps @ 25lbs
10 reps @ 25lbs
10 reps @ 35lbs

Cable Shoulder External Rotation

3 sets of 10 reps @ 40lbs

Landmine Lateral Twist swingovers (weight does not include BB) ;
3 sets 6 reps at 25lbs

Twisting situps:
1st set: 6 reps
2nd set: 6 reps


-GNC Mega Men Multivitamin
 
Last edited:
prodigalso

prodigalso

Well-known member
Awards
1
  • Established
05/17/23

6:40am

10 minutes on rower. 2210 meters (avg HR 138, max HR 155)
41 minutes resistance training (avg HR 136, max HR 165)

Rear foot elevated lunge;

3 sets of 6 reps

Reverse Fly:
3 sets of 8 reps @ 20lbs

db shrugs:
8 reps at 80lbs (each db)
7 reps at 85lbs (each db)
6 reps at 90lbs (each db)


Wide Grip Pulldown:
8 reps at 110lbs
8 reps at 1150lbs
8 reps at 120lbs

Lateral kick outs;
3 sets of 12 reps (each leg) red band


Resistance band Scapular wall slide with roller:
3 sets of 10 reps with red band

Cable bicep curl;
8 reps at 100lbs
8 reps at 105lbs
8 reps at 110lbs


Dead Bugs:
1st set: 20 reps
2nd set: 30 reps
3rd set: 30 reps

Cable vertical row;
10 reps at 110lbs
10 reps at 115lbs
10 reps at 120lbs


Incline bench situps:
1st set: 6 reps
2nd set: 7 reps
3rd set: 8 reps

-GNC Mega Men Multivitamin
 
Last edited:
prodigalso

prodigalso

Well-known member
Awards
1
  • Established
05/18/23

6:45am

10 minutes on rower. 2130 meters (avg HR 135, max HR 155)
35 minutes resistance training (avg HR 142, max HR 172)

Machine leg curl;

10 reps at 140lbs
10 reps at 145lbs
10 reps at 155lbs


Cable bicep curl;
8 reps at 115lbs
6 reps at 120lbs
6 reps at 125lbs


Machine leg extension;
10 reps at 140lbs
10 reps at 145lbs
10 reps at 155lbs

Landmine bent over row (weight does not include BB) :
3 sets of 8 reps @ 95lbs

Landmine ab rollout;

Set 1: 5 reps
Set 2: 4 reps
Set 3: 4 reps

One legged db shoulder press;
10 reps at 25lbs
8 reps at 30lbs
8 reps at 35lbs


db side bends;
10 reps at 70lbs (each side)
8 reps at 75lbs (each side)
6 reps at 80lbs (each side)


BB Romanian deadlift:
8 reps @ 60lbs
8 reps @ 80lbs
8 reps @ 100lbs


-GNC Mega Men Multivitamin
 
Last edited:
prodigalso

prodigalso

Well-known member
Awards
1
  • Established
05/19/23

6:50am

10 minutes on rower. 2230 meters (avg HR 145, max HR 163)
33 minutes resistance training (avg HR 139, max HR 175)

BB bicep curl;

6 reps at 70lbs
5 reps at 80lbs
4 reps at 90lbs


db lateral raise:
8 reps at 20bs
8 reps at 20lbs
6 reps at 25lbs


Rear foot elevated lunge;
3 sets of 6 reps @BW

db shrugs:
8 reps at 75lbs (each db)
8 reps at 80lbs (each db)
6 reps at 85lbs (each db)


Cable tricep press-down;
8 reps at 60bs
8 reps at 55lbs
8 reps at 50lbs


Kneeling High to Low face pull rows;
10 reps at 105lbs
10 reps at 110lbs
10 reps at 115lbs


Hollow body db crunch;
3 sets of 14 reps at 25lbs

Resistance band pull apart:
3 sets of 14 reps (Red band)

-GNC Mega Men Multivitamin
 
prodigalso

prodigalso

Well-known member
Awards
1
  • Established
05/22/23

6:50am

10 minutes on rower. 2170 meters (avg HR 143, max HR 164)
33 minutes resistance training (avg HR 143, max HR 169)


Alternating db shoulder press:
9 reps @ 30lbs (each db)
8 reps @ 35lbs (each db)
7 reps @ 40lbs (each db)


Seated Cable row;
3 sets of 7 reps at 130lbs

BB box squats;
3 sets of 8 reps at 135lbs

Cable bicep curl;
5 reps at 120lbs
5 reps at 115lbs
5 reps at 110lbs


Resistance band Scapular wall slide with roller:
3 sets of 10 reps red band

Lateral kick outs;
3 sets of 12 reps (each leg) red band


Single leg Romanian deadlift:
4 reps @ 20lbs
6 reps @ 20lbs
6 reps @ 20lbs


V situps:
3 sets of 6 reps

-GNC Mega Men Multivitamin
 
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