Prodigalson's Cutting log

prodigalso

prodigalso

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05/23/23

6:45am

10 minutes on rower. 2130 meters (avg HR 147, max HR 165)
34 minutes resistance training (avg HR 151, max HR 175)

V grip pull down;

3 sets of 8 reps at 130lbs

BB reverse grip bicep curl;
7 reps at 60lbs
6 reps at 70lbs
5 reps at 80lbs


Cossack squat;
3 sets of 10 reps at BW

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


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

Half Turkish Get-ups:
1st set: 6 reps @20lbs
2nd set: 4 reps @ 20lbs

BB incline bench close grip press;
3 sets of 10 reps at 95lbs

-GNC Mega Men Multivitamin
 
prodigalso

prodigalso

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I'm taking an extended long weekend, I won't be back until 5/31.

05/24/23

6:45am

10 minutes on rower. 2250 meters (avg HR 149, max HR 176)
37 minutes resistance training (avg HR 149, max HR 174)

Machine leg extension;

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


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


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


Low to High face pull rows;
10 reps at 110lbs
8 reps at 110lbs
8 reps at 110lbs


Resistance band pull apart:
3 sets of 12 reps (Red band)

Decline (sit-up bench) db press:
10 reps at 50lbs (each db)
10 reps at 55lbs (each db)
10 reps at 55bs (each db)


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

Cable Shoulder Rotation
6 reps @ 30lbs (internal)
6 reps @ 30lbs (external)


-GNC Mega Men Multivitamin
 
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prodigalso

prodigalso

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I had to come into work today, so I did an unexpecyed workout. I was struggling (feeling tired and not quite right), so only 20 min of weights today.

05/25/23

6:50am

10 minutes on rower. 2130 meters (avg HR 140, max HR 165)
20 minutes resistance training (avg HR 143, max HR 159)

Cable Horizontal shrugs (wide grip bar, vertical bench);

15 reps at 130lbs
14 reps at 150lbs
14 reps at 170lbs


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

wide grip pull down;
10 reps at 110lbs
10 reps at 110lbs

10 reps at 115lbs

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


-GNC Mega Men Multivitamin
 
prodigalso

prodigalso

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Awards
1
  • Established
05/31/23

6:50am

10 minutes on rower. 2230 meters (avg HR 152, max HR 174)
34 minutes resistance training (avg HR 159, max HR 174)

BB bicep curl;

8 reps at 60lbs
7 reps at 70lbs
6 reps at 80lbs


Rear foot elevated lunge;
3 sets of 7 reps @BW

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


Cable tricep press-down;
3 sets of 10 reps at 60bs

db side bends;
6 reps at 75lbs
6 reps at 80lbs
6 reps at 75lb


High to low cable cross body row:
10 reps at 70lbs (each side)
10 reps at 70lbs (each side)
10 reps at 65lbs (each side)


single leg db shoulder press;
7 reps at 25bs (each arm)
8 reps at 25bs (each arm)
7 reps at 25bs (each arm)


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


-GNC Mega Men Multivitamin
 
prodigalso

prodigalso

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Awards
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06/02/23

6:40am

10 minutes on rower. 2250 meters (avg HR 146, max HR 165)
38 minutes resistance training (avg HR 139, max HR 169)

BB Incline bench press;

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


BB vertical row;
10 reps at 60lbs
10 reps at 70lbs
10 reps at 80lbs


BB box squats;
10 reps at 135lbs
8 reps at 185lbs
6 reps at 205lbs
3 reps at 235lbs


Renegade Rows:
5 reps at 20lbs (each db)
6 reps at 20lbs (each db)
6 reps at 20lbs (each db)

db bicep curl;
12 reps at 40lbs (each db)
12 reps at 45lbs (each db)
12 reps at 40lbs (each db)


Resistance band Scapular wall slide with roller:
10 reps red band
10 reps red band
10 reps blue band

-GNC Mega Men Multivitamin
 
prodigalso

prodigalso

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Awards
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  • Established
0/05/23

7:00am

30 minutes resistance training (avg HR 112, max HR 146)

db incline chest/shoulder press:
10 reps @ 40lbs (each db)
9 reps @ 45lbs (each db)
8 reps @ 50lbs (each db)


Machine leg extension;
3 sets of 10 reps at 140lbs

Cable bicep curl;
3 sets of 5 reps at 115lbs

Machine leg curl;
10 reps at 125lbs
10 reps at 140lbs
10 reps at 145lbs


Wide Grip Pulldown:
3 sets of 6 reps at 115lbs

Lateral kick outs;
3 sets of 14 reps (each leg) red band


db shrugs;
8 reps at 75lbs (each db)
8 reps at 80lbs (each db)
9 reps at 85lbs
(each db)

Resistance band pull apart:
3 sets of 12 reps red band

V situps:
3 sets of 7 reps

-GNC Mega Men Multivitamin
 
Last edited:
prodigalso

prodigalso

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Awards
1
  • Established
06/06/23

7:00am

10 minutes on rower. 2200 meters (avg HR 141, max HR 163)
31 minutes resistance training (avg HR 138, max HR 170)

Outstretched leg db bent over row:

8 reps at 60lbs
7 reps at 70lbs
6 reps at 80lbs


Cable vertical row;
8 reps at 110lbs
8 reps at 110lbs
8 reps at 115lbs


BB box squats;
6 reps at 185lbs
4 reps at 205lbs
4 reps at 235lbs


Seal crawl planks:
3 sets of 25 feet

Cable bicep curl;
6 reps at 110lbs
6 reps at 115lbs
6 reps at 110lbs


Horse stance planks:

3 sets of 35 seconds each

-GNC Mega Men Multivitamin
 
prodigalso

prodigalso

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Awards
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  • Established
06/08/23

6:55am

10 minutes on rower. 2220 meters (avg HR 144, max HR 163)
34 minutes resistance training (avg HR 137, max HR 168)

BB reverse grip bicep curl;

6 reps at 60lbs
6 reps at 70lbs
5 reps at 80lbs


Seated V-Grip row:
8 reps at 130bs
8 reps at 135lbs
7 reps at 140lbs


Goblet Squats:
8 reps at 45lbs
8 reps at 55lbs
8 reps at 65lbs


BB shoulder Press:
3 sets of 8 reps at 95lbs


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


BB incline bench press;
3 sets of 8 reps at 115lbs

BB Romanian deadlift:
10 reps @ 80lbs
8 reps @ 90lbs
8 reps @ 100lbs


Resistance band Scapular wall slide with roller:
3 sets of 8 reps blue band

-GNC Mega Men Multivitamin
 
prodigalso

prodigalso

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Awards
1
  • Established
06/09/23

6:55am

10 minutes on rower. 2195 meters (avg HR 149, max HR 165)
40 minutes resistance training (avg HR 139, max HR 174)

BB bicep curl;

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


Rear foot elevated lunge;
5 reps at 40lbs
5 reps at 20lbs
5 reps at 20lbs

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


db side bends;
8 reps at 75lbs
7 reps at 80lbs
7 reps at 85lb


Cable Shoulder External Rotation

10 reps @ 30lbs
10 reps @ 30lbs
10 reps @ 35lbs

V-Grip pull down:
6 reps at 130lbs
6 reps at 130lbs
6 reps at 135lbs


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

Hollow body db crunch;
14 reps at 25lbs
12 reps at 25lbs
14 reps at 25lbs

BB Wrist curl:
20 reps at 40lbs
16 reps at 50lbs
12 reps at 50lbs


-GNC Mega Men Multivitamin
 
Last edited:
prodigalso

prodigalso

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Awards
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  • Established
06/12/23

7:05am

10 minutes on rower. 2115 meters (avg HR 151, max HR 162)
30 minutes resistance training (avg HR 142, max HR 172)

Cable bicep curl;

8 reps at 110lbs
7 reps at 110lbs
6 reps at 110lbs


Cable seated wide grip row;
8 reps at 100lbs
10 reps at 90lbs
10 reps at 95lbs


Cable tricep extensions
8 reps at 60lbs
9 reps at 60lbs
10 reps at 60lbs


BB Javelin shoulder press:

10 reps at 40lbs
5 reps at 50lbs
6 reps at 40lbs


Push up position shoulder taps:
3 sets of 20 reps

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

10 reps at 160lbs

db shrugs:
10 reps at 80lbs (each db)
10 reps at 85lbs (each db)

10 reps at 90lbs (each db)

-GNC Mega Men Multivitamin
 
prodigalso

prodigalso

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Today is our 20 year wedding anniversary. I have an amazing wife, by the grace of God...

06/14/23

7:10am

10 minutes on rower. 2245 meters (avg HR 146, max HR 167)
30 minutes resistance training (avg HR 143, max HR 174)

BB bicep curl;

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


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


V-grip pull down;
8 reps at 130lbs
7 reps at 135lbs
6 reps at 140lbs


Kneeling head still rotating torso single arm horizontal cable row;
12 reps at 60lbs
12 reps at 65lbs
10 reps at 70lbs


Seated raised feet BB javelin shoulder press;
10 reps at 20lbs
8 reps at 30lbs
6 reps at 30lbs


Machine leg curl;
10 reps at 140lbs
10 reps at 155lbs
10 reps at 170lbs


-GNC Mega Men Multivitamin
 
Last edited:
prodigalso

prodigalso

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Awards
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  • Established
06/15/23

6:58am

10 minutes on rower. 2160 meters (avg HR 146, max HR 163)
33 minutes resistance training (avg HR 134, max HR 162)

BB incline bench press;

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


Cable bicep curl;
5 reps at 120lbs
4 reps at 130lbs
3 reps at 135lb


db shrugs:
8 reps at 90lbs (each db)
6 reps at 95lbs (each db)
5 reps at 100lbs (each db)


BB deadlift;
3 sets of 6 reps at 165lbs

Kneeling high to low face pull row;
10 reps at 115lbs
10 reps at 125lbs
10 reps at 135lbs


Dead bugs
3 sets of 20 reps

-GNC Mega Men Multivitamin
 
prodigalso

prodigalso

Well-known member
Awards
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  • Established
06/16/23

6:58am

10 minutes on rower. 2150 meters (avg HR 142, max HR 156)
31 minutes resistance training (avg HR 127, max HR 169)

Lying Close-Grip Cable Curl on high pulley;

10 reps at 105lbs
10 reps at 110lbs
10 reps at 115bs


Heel Touchers (on back with knees up);
3 sets of 20 reps

Cuban Press:
3 sets of 7 reps at 20lbs (each db)

Cable Incline Pushdown;
10 reps at 45lbs
10 reps at 50lbs
10 reps at 55lbs


Cable vertical row;
8 reps at 115lbs
7 reps at 115lbs
6 reps at 115lbs


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

-GNC Mega Men Multivitamin
 
prodigalso

prodigalso

Well-known member
Awards
1
  • Established
06/19/23

7:05am

10 minutes on rower. 2140 meters (avg HR 135, max HR 156)
30 minutes resistance training (avg HR 133, max HR 163)

Seated V-Grip row:

10 reps at 130bs
10 reps at 140lbs
8 reps at 150lbs


db bicep curl;
12 reps at 45lbs
5 reps at 50lbs
4 reps at 55lb


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


Smith Machine incline close grip bench press;
10 reps at 95bs (outstretched thumbs touching)
8 reps at 115lbs (3" between ousretched thumbs)
6 reps at 135lbs (6" between ousretched thumbs)


Incline Sit-ups:
3 sets of 10 reps

db shrugs:
8 reps at 90lbs (each db)
6 reps at 95lbs (each db)
4 reps at 100lbs (each db)


-GNC Mega Men Multivitamin
 
prodigalso

prodigalso

Well-known member
Awards
1
  • Established
06/20/23

7:05am

10 minutes on rower. 2175 meters (avg HR 138, max HR 162)
32 minutes resistance training (avg HR 138, max HR 175)

Reverse Flys;

3 sets of 8 reps at 20lbs (each db)

Lying Close-Grip Cable Curl on high pulley;

3 sets of 10 reps at 110lbs

Machine leg curl;
10 reps at 145lbs
10 reps at 150lbs
10 reps at 175lbs


Cable cross body extension (low to high);
3 sets 10 reps at 40lbs

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


-GNC Mega Men Multivitamin
 
prodigalso

prodigalso

Well-known member
Awards
1
  • Established
06/21/23

7:000am

10 minutes on rower. 2190 meters (avg HR 139, max HR 166)
32 minutes resistance training (avg HR 142, max HR 172)

Concentration curls;

3 sets of 5 reps at 45bs

BB Deadlift;
8 reps at 165bs
7 reps at 175lbs
6 reps at 175lbs


Wide grip pull-down;
8 reps at 115bs
8 reps at 120lbs
8 reps at 125lbs


Arnold Press;
8 reps at 30blbs (each db)
7 reps at 35lbs (each db)
6 reps at 40lbs (each db)


db shrugs:
7 reps at l90bs (each db)
6 reps at 95lbs (each db)
5 reps at 100lbs (each db)


Resistance band Scapular wall slide with roller:
3 sets of 7 reps blue band

-GNC Mega Men Multivitamin
 
prodigalso

prodigalso

Well-known member
Awards
1
  • Established
06/23/23

7:00am

10 minutes on rower. 2150 meters (avg HR 140, max HR 154)
32 minutes resistance training (avg HR 142, max HR 171)

Cable bicep curl;

7 reps at 110lbs
6 reps at 115lbs
5 reps at 120lbs


Renegade Rows:
3 sets of 6 reps at 20lbs

Cable vertical row;
3 sets of 7 reps at 120lbs
10 reps at 110lbs
10 reps at 110lbs


Seated V-Grip row:
10 reps at 130lbs
9 reps at 135bs
8 reps at 140lbs


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


Resistance band Scapular wall slide with roller:
3 sets of 8 reps blue band

Bench step-ups (with 2" foam pad on bench)
3 sets of 6 reps per leg


-GNC Mega Men Multivitamin
 
prodigalso

prodigalso

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Awards
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Missed yesterday's workout due to a power outage at work.

06/27/23

7:00am

10 minutes on rower. 2100 meters (avg HR 130, max HR 151)
30 minutes resistance training (avg HR 137, max HR 166)

Reverse grip cable bicep curl;

5 reps at 100lbs
6 reps at 95lbs
6 reps at 95lbs


Seated Single arm pull down:
3 sets of 7 reps at 60lbs

BB Hip thrusts:
3 sets of 10 reps at 80lbs


Resistance band Scapular wall slide with roller:
3 sets of 8 reps blue band

Bench step-ups (at knee height))
6 reps per leg
5 reps per leg
5 reps per leg

db shrugs:
8 reps at 90lbs (each db)
6 reps at 95lbs (each db)
6 reps at 100lbs (each db)


Incline Push Ups
3 sets of 10 reps

-GNC Mega Men Multivitamin
 
Last edited:
prodigalso

prodigalso

Well-known member
Awards
1
  • Established
06/28/23

7:05 am

10 minutes on rower. 2150 meters (avg HR 141, max HR 157
30 minutes resistance training (avg HR 136, max HR 168)


BB reverse grip bicep curl;

7 reps at 60lbs
6 reps at 70lbs
5 reps at 80lbs


db Lateral raises:
3 sets of 8 reps at 20lbs
(each db)

BB incline chest/shoulder press:
3 sets of 8 reps at 95lbs


Cable vertical row;
6 reps at 110lbs
6 reps at 110lbs
6 reps at 115lbs


Arnold Press;
6 reps at 30blbs (each db)
6 reps at 35lbs (each db)
5 reps at 40lbs (each db)


Incline Sit-ups:
3 sets of 10 reps

Resistance band pull apart:
3 sets of 10 reps red band

-GNC Mega Men Multivitamin
 
prodigalso

prodigalso

Well-known member
Awards
1
  • Established
06/29/23

7:00am

10 minutes on rower. 2135 meters (avg HR 134, max HR 158)
30 minutes resistance training (avg HR 134, max HR 160)

BB box squats;

8 reps at 135bs
7 reps at 185lbs
4 reps at 225lbs


Seated V-Grip high row:
8 reps at 130lbs
8 reps at 135lb

8 reps at 140lbs


db side bends;
8 reps at 75lbs
8 reps at 70lb

8 reps at 70lbs


Standing Cable bent over Tricep extensions:
10 reps at 120lbs
10 reps at 125lbs
10 reps at 130lbs


Cable bicep curl;
3 sets of 5 reps at 110lbs

BB shrugs:
8 reps at 185lbs
7 reps at 205lbs
7 reps at 225lbs


-GNC Mega Men Multivitamin
 
prodigalso

prodigalso

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Awards
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My dad went to be with Christ on the 1st of July. I stayed home from work and didn't do any workouts last week.

07/10/23

7:00am

10 minutes on rower. 2250 meters (avg HR 154, max HR 169)
27 minutes resistance training (avg HR 146, max HR 175)

Wide grip cable seated row;

8 reps at 115lbs
7 reps at 115lbs
6 reps at 115lbs


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


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


Machine leg extension;
10 reps at 145lbs
10 reps at 155lbs
10 reps at 160lbs


BB shrugs:
10 reps at 165lbs
10 reps at 185lbs
10 reps at 205lbs


Incline Push Ups
3 sets of 10 reps

-GNC Mega Men Multivitamin
 
prodigalso

prodigalso

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Awards
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  • Established
7/11/23

6:05am

10 minutes on rower. 2200 meters (avg HR 149, max HR 164)
27 minutes resistance training (avg HR 144, max HR 169)

Wide grip pulldown:

8 reps at 100lbs
7 reps at 110lbs
6 reps at 120lbs


Reverse grip cable bicep curl;
4 reps at 100lbs
4 reps at 90lbs
6 reps at 80lbs


BB shrugs:
3 sets of 8 reps at 205lbs

Torso twist horizontal cable row:
3 sets of 8 reps at 75lbs

Rainbow light Men's multivitamin
 
Last edited:
prodigalso

prodigalso

Well-known member
Awards
1
  • Established
7/12/23

6:20am

10 minutes on rower. 2250 meters (avg HR 139, max HR 173)
27 minutes resistance training (avg HR 147, max HR 174)

BB box squats:

8 reps at 205lbs
7 reps at 225lbs
6 reps at 225lbs


Reverse grip cable bicep curl;
4 reps at 100lbs
4 reps at 90lbs
6 reps at 80lbs


Smith machine incline press;
10 reps at 95lbs
8 reps at 115lbs
8 reps at 135lbs


Incline sit-ups;

3 sets of 10 reps

Resistance band Scapular wall slide with roller:
3 sets of 8 reps blue band

Rainbow light Men's multivitamin
 
prodigalso

prodigalso

Well-known member
Awards
1
  • Established
07/24/23

7:30am

7 minutes on rower. 1500 meters (avg HR 147, max HR 166)
32 minutes resistance training (avg HR 147, max HR 173)

Reverse grip cable bicep curl;

4 reps at 100lbs
5 reps at 90lbs
5 reps at 90lbs


Cable seated row;
8 reps at 115lbs
7 reps at 120lbs
6 reps at 125lbs


BB shrugs:
8 reps at 185lbs
7 reps at 205lbs
7 reps at 215lbs


Machine leg extension;
10 reps at 155lbs
10 reps at 160lbs
10 reps at 170lbs


db flys:
3 sets of 8 reps at 20lbs (each db)

Resistance band pull apart:
3 sets of 15 reps red band

One legged Romanian deadlft:
6 reps @ 20lbs

Rainbow light Men's multivitamin
 
prodigalso

prodigalso

Well-known member
Awards
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  • Established
7/25/23

6:20am

12 minutes on treadmill. 0.72 miles. 5.5% grade, 3.7mph (avg HR 140, max HR 165)
17 minutes resistance training (avg HR 141, max HR 164)

BB box squats:

6 reps at 185lbs
6 reps at 185lbs
4 reps at 235lbs


Smith machine incline press;
6 reps at 125lbs
6 reps at 125lbs
6 reps at 155lbs


10 minutes on treadmill. 0.56 miles. 4.5% grade, 3.6mph (avg HR 153, max HR 167)

Rainbow light Men's multivitamin
 
prodigalso

prodigalso

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Awards
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  • Established
7/27/23

7:05am

12 minutes on treadmill. 0.65 miles. 5.5% grade, 3.6mph (avg HR 138, max HR 150)
32 minutes resistance training (avg HR 147, max HR 178)


Reclining wide grip pull down;

10 reps at 110lbs
9 reps at 115lbs
8 reps at 120lbs


BB curls:
7 reps at 70bs
6 reps at 70lbs
8 reps at 60lbs


Seated, raised feet single arm db shoulder press:
3 sets 6 reps at 20lbs

Cable vertical row;
3 sets of 6 reps at 100lbs

Box steps ups:
3 sets of 6 reps at knee height

Battle Ropes:
3 sets of 25 seconds

Rainbow light Men's multivitamin
5,000mg Vitamin D3
 
Last edited:
prodigalso

prodigalso

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Awards
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  • Established
7/28/23

7:05am

10 minutes on treadmill. 0.61 miles. 5.5% grade, 3.6mph (avg HR 132, max HR 166)
30 minutes resistance training (avg HR 139, max HR 172)

Kneeling High to Low face pull rows;

8 reps at 100lbs
8 reps at 115lbs
8 reps at 130lbs


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

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


Lying raised feet BB javelin chest press;
3 sets of 12 reps at 40lbs

BB shrugs:
8 reps at 205lbs
7 reps at 205lbs
6 reps at 225lbs


Rear foot elevated squat:
3 sets of 6 reps at BW

Rainbow light Men's multivitamin
5,000mg Vitamin D3
 
prodigalso

prodigalso

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Awards
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  • Established
7/31/23

7:20am

10 minutes on treadmill. 0.68 miles. 4.0% grade, 3.5mph (avg HR 140, max HR 170)
32 minutes resistance training (avg HR 151, max HR 179)

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

3 sets 6 reps at 25lbs

Seated V-Grip row:
10 reps at 130lbs
10 reps at 130bs
10 reps at 135lbs

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

Landmine ab rollout;

Set 1: 6 reps
Set 2: 5 reps
Set 3: 5 reps

Lying Close-Grip Cable Curl on high pulley;
10 reps at 90lbs
10 reps at 95lbs
10 reps at 95bs


Machine leg extension;
3 sets of 10 reps at 155lbs

db shrugs:
6 reps at 90lbs (each db)
5 reps at 95lbs (each db)
5 reps at 100lbs (each db)


Rainbow light Men's multivitamin
5,000mg Vitamin D3
 
Last edited:

raulob72

Well-known member
Awards
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  • Established
7/31/23

7:20am

10 minutes on treadmill. 0.68 miles. 4.0% grade, 3.5mph (avg HR 140, max HR 1670)
32 minutes resistance training (avg HR 151, max HR 179)

Landmine Lateral Twist swingovers;

3 sets 6 reps at 25lbs

Seated V-Grip row:
10 reps at 130lbs
10 reps at 130bs
10 reps at 135lbs

Landmine shoulder press:
8 reps @ 25lbs
7 reps @ 35lbs
6 reps @ 35lbs

Landmine ab rollout;

Set 1: 6 reps
Set 2: 5 reps
Set 3: 5 reps

Lying Close-Grip Cable Curl on high pulley;
10 reps at 90lbs
10 reps at 95lbs
10 reps at 95bs


Machine leg extension;
3 sets of 10 reps at 155lbs

db shrugs:
6 reps at 90lbs (each db)
5 reps at 95lbs (each db)
5 reps at 100lbs (each db)


Rainbow light Men's multivitamin
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Great numbers!!
 
prodigalso

prodigalso

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08/02/23

7:05am

10 minutes on treadmill. 0.79 miles. 3.5% grade, 3.5mph (avg HR 145, max HR 174)
33 minutes resistance training (avg HR 145, max HR 172)

BB box squats;

6 reps at 205bs
5 reps at 225lbs
4 reps at 245lbs


V-Grip pull down:
10 reps at 130bs
9 reps at 135lbs
8 reps at 140lbs


Cable vertical row;
10 reps at 100lbs
9 reps at 105lbs
8 reps at 110lbs


Cable bicep curl;
3 sets of 8 reps at 90lbs

Smith Machine bench press;
10 reps at 165lbs
8 reps at 185lbs
6 reps at 205lbs


Alternating Arnold Press
8 reps at 20lbs
8 reps at 25lbs
8 reps at 30lbs

Rainbow light Men's multivitamin
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08/03/23

6:45am

11 minutes on treadmill. 0.86 miles. 3.5% grade, 3.5mph (avg HR 144, max HR 168)
29 minutes resistance training (avg HR 141, max HR 164)

Straight Leg deadlift;

10 reps at 80lbs
10 reps at 90lbs
10 reps at 100lbs


Torso twist horizontal cable row:
3 sets of 10 reps at 75lbs

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

db side bends;
8 reps at 75lbs
7 reps at 80lbs
7 reps at 85lb


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


Incline Push Ups
3 sets of 8 reps

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08/04/23

7:00am

5 minutes on stair stepper (avg HR 142, max HR 158)
5 minutes on elliptical (avg HR 139, max HR 150)
36 minutes resistance training (avg HR 138, max HR 170)

Reclining wide grip pull down;

8 reps at 130lbs
7 reps at 125lbs
10 reps at 120lbs


Renegade Rows;
3 sets of 5 reps at 20lbs

db reverse fly; (weight listed is for each db);
3 sets of 8 reps at 15lbs

Walking Isometric kb shoulder carry;
3 sets of 50 yards @ 15lbs (each arm)

Standing Cable bent over Tricep extensions:
3 sets of 10 reps at 120lbs

Stretches:
2 sets of hamstrings stretches (25s, 30s)
2 sets of calf stretches (20s, 35s)
1 set of quad stretches (30s)

BB Wrist curl:
18 reps at 50lbs
14 reps at 50lbs
14 reps at 50lbs


Rainbow light Men's multivitamin
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Potbelly

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Progress pic. Are you able to do ninja activities yet?
 
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08/07/23

7:15am

10 minutes on rower. 2040 meters (avg HR 131, max HR 146)
31 minutes resistance training (avg HR 124, max HR 155)

Wide grip high cable seated row;

8 reps at 120lbs
8 reps at 105lbs
8 reps at 100lbs


db lateral raise;
3 sets of 8 reps at 20lbs

Bicep curl:
6 reps at 70lbs (BB)
8 reps at 35lbs (hammer grip db)
8 reps at 40lbs (hammer grip db)


Hollow body db crunch;
3 sets of 15 reps at 20lbs

Smith Machine shoulder press;
10 reps at 75lbs
8 reps at 85lbs
6 reps at 95lbs


Smith Machine calf raises;
10 reps at 75lbs
10 reps at 95lbs
10 reps at 105lbs


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


Rainbow light Men's multivitamin
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prodigalso

prodigalso

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08/03/23

6:57am

15 minutes on treadmill. 0.92miles. 3.5% grade, 3.5mph (avg HR 126, max HR 147)
29 minutes resistance training (avg HR 124, max HR 158)

BB box squats;

6 reps at 145bs
6 reps at 165lbs
5 reps at 185lbs


Smith Machine incline bench press;
8 reps at 165lbs
5 reps at 185lbs
3 reps at 205lbs


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

Cable vertical row;
3 sets of 8 reps at 110lbs

Rainbow light Men's multivitamin
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prodigalso

prodigalso

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  • Established
08/10/23

6:55am

10 minutes on rower. 2175 meters (avg HR 143, max HR 167)
36 minutes resistance training (avg HR 137, max HR 167)

Ab rollouts;

3 sets of 8 reps

Cable external arm rotation;
3 sets of 10 reps at 20lbs

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


Cable high to low face pull rows:
10 reps at 120lbs
10 reps at 125lbs
10 reps at 130lbs


Smith Machine shrugs;
6 reps at 185lbs
10 reps at 165lbs
10 reps at 165lbs


Incline close grip pushups
3 sets of 10 reps

Rainbow light Men's multivitamin
5,000mg Vitamin D3
 
Last edited:
prodigalso

prodigalso

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08/11/23

7:00am

4 minutes walking backward on treadmill. 0.13 miles (avg HR 97, max HR 109)
10 minutes on rower. 2175 meters (avg HR 138, max HR 164)
34 minutes resistance training (avg HR 142, max HR 181)

Smith Machine calf raise;

8 reps at 125lbs
7 reps at 145lbs
7 reps at 165lbs


Torso twist horizontal cable row:
10 reps at 90lbs
10 reps at 95lbs

10 reps at 10lbs

1-2-3 Hammer curls;
4 reps at 30lbs (each db) (8 reps total)
4 reps at 36lbs (each db) (8 reps total)
3 reps at 40lbs (each db) (6 reps total)


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


Incline sit-up bench decline db press;
12 reps at 45lbs (each db)
10 reps at 50lbs (each db)
10 reps at 55lbs (each db)


Squat to jumps:
3 sets of 6 reps at BW


Rainbow light Men's multivitamin
5,000mg Vitamin D3
 
prodigalso

prodigalso

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I didn't realize this until now (I had to go back and count; many times I had multiple workouts in one post), but I apparently reached 1,000 workouts posted on this site by May 4th of this year. I'm geeked about this. God has been so good to me!

Also, it seems that I had about 1,200 workouts posted on BodyBuildingDungeon.com (starting from October, 2009) before I switched to this site (I saved the workout log before the site went defunct).



08/14/23


7:05am

10 minutes on rower. 2160 meters (avg HR 137, max HR 164)
32 minutes resistance training (avg HR 139, max HR 169)

Machine leg extension;

10 reps at 155lbs
10 reps at 160lbs
10 reps at 170lbs


db bench press (weight listed is for each db);
10 reps at 65bs
10 reps at 65lbs
10 reps at 70lbs


Cable seated V-Grip row;
10 reps at 130lbs
9 reps at 135lbs
8 reps at 140lbs


Cable tricep pressdown:
10 reps at 60bs
10 reps at 65lbs
10 reps at 70lbs


Cable bicep curl;
3 sets of 10 reps at 100lbs

Smith Machine calf raise;
7 reps at 145lbs
7 reps at 165lbs
7 reps at 185lbs


Rainbow light Men's multivitamin
5,000mg Vitamin D3
 
Last edited:
prodigalso

prodigalso

Well-known member
Awards
1
  • Established
08/15/23

7:15am

10 minutes on rower. 2100 meters (avg HR 138, max HR 170)
30 minutes resistance training (avg HR 136, max HR 165)

Wide grip pull down;

3 sets of 8 reps at 115lbs

Smith Machine incline bench press;
8 reps at 135lbs
7 reps at 135lbs
6 reps at 135lbs
8 reps at 95lbs
(close grip)

Incline bench sit-ups;
2 sets of 10 reps at BW

db lateral raise;
3 sets of 8 reps at 20lbs

Machine leg curl;
10 reps at 155lbs
10 reps at 160lbs
10 reps at 170lbs


Smith Machine shrugs;
8 reps at 185lbs
7 reps at 185lbs
6 reps at 185lbs


Rainbow light Men's multivitamin
5,000mg Vitamin D3
 
prodigalso

prodigalso

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Awards
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  • Established
08/16/23

7:00am

10 minutes on rower. 2165 meters (avg HR 146, max HR 166)
31 minutes resistance training (avg HR 139, max HR 172)

Smith Machine shoulder press;

10 reps at 75lbs
9 reps at 85lbs
8 reps at 955lbs


cable seated low wide-grip rows;
8 reps at 115lbs
7 reps at 130lbs
6 reps at 145lbs


Balance ball pot stirrers:
3 sets of 5 rotations in each direction

Box Step down:
5 reps @ BW (10 spacers per side)
6 reps @BW (9 spacers per side)
6 reps @BW (9 spacers per side)

Cable vertical row;
3 sets of 8 reps at 110lbs

Stretches:
Hamstrings 25 seconds
Calves 25 seconds
Quads 30 seconds
Hamstrings 30 secons
Traps 10 seconds
Lats 10 seconds

Rainbow light Men's multivitamin
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prodigalso

prodigalso

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  • Established
08/18/23

7:00am

10 minutes on rower. 2240 meters (avg HR 154, max HR 169)
33 minutes resistance training (avg HR 140, max HR 165)

BB bicep curl;

4 reps at 60lbs (slow negative)
4 reps at 70lbs (slow negative)
3 reps at 70lbs (slow negative)



Cable low to high face pull rows:
10 reps at 110lbs
9 reps at 115lbs
8 reps at 120lbs


db side bends;
10 reps at 65lbs
9 reps at 70lbs
8 reps at 75lb


BB lying single arm press (bar parallel to body);
10 reps at 50bs
9 reps at 50bs
8 reps at 50bs


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

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

Smith Machine shrugs;
4 reps at 195lbs (slow negative)
3 reps at 235lbs (slow negative)
4 reps at 215lbs
(slow negative)

Rainbow light Men's multivitamin
5,000mg Vitamin D3
 
prodigalso

prodigalso

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Awards
1
  • Established
08/21/23

7:00am

10 minutes on rower. 2140 meters (avg HR 141, max HR 160)
32 minutes resistance training (avg HR 139, max HR 169)

db forward raise;

3 sets of 8 reps at 20lbs

Cable cross body extension (high to low);
10 reps at 60lbs
10 reps at 65lbs
10 reps at 70lbs

Cable Shoulder External Rotation

10 reps @ 30lbs external and internal)
10 reps @ 35lbs external and internal)
10 reps @ 40lbs external and internal)

Seal crawl plank
3 sets of 8 yards

BB Romanian deadlift:
3 sets of 8 reps @ 90lbs

BB bicep curl;
3 sets of 5 reps at 60lbs (slow negative)

Rainbow light Men's multivitamin
5,000mg Vitamin D3
 
prodigalso

prodigalso

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Awards
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  • Established
08/22/23

7:15am

30 minutes on treadmill. 1.75 miles (avg HR 124, max HR 144)
12 minutes resistance training (avg HR 134, max HR 161)

Smith Machine shrugs;

3 sets of 5 reps at 215lbs

Wide Grip pull down:
3 sets of 8 reps at 120bs

Cable tricep press down (rope):
6 reps at 60bs
7 reps at 60lbs
7 reps at 60lbs


Cable bicep curl;
3 sets of 5 reps at 120lbs

Rainbow light Men's multivitamin
5,000mg Vitamin D3
 
Last edited:
prodigalso

prodigalso

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1
  • Established
08/24/23

6:55am

10 minutes on rower. 2230 meters (avg HR 149, max HR 174)
45 minutes resistance training (avg HR 151, max HR 183)

BB box squats;

8 reps at 185bs
7 reps at 205lbs
5 reps at 235lbs


Cable seated V-Grip row;
10 reps at 130lbs
9 reps at 135lbs
8 reps at 140lbs


Cable bicep curl;
5 reps at 120lbs (slow negative)
4 reps at 125lbs (slow negative)
4 reps at 130lbs (slow negative)


db incline press (weight listed is for each db);

12 reps at 45lbs
10 reps at 55lbs
8 reps at 65lbs


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

6 reps at 120lbs

Seated raised feet single arm db shoulder press;
3 sets of 8 reps at 20lbs

Cable cross body extension (low to high);
8 reps at 60lbs
8 reps at 60lbs
8 reps at 55lbs


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

Rainbow light Men's multivitamin
5,000mg Vitamin D3
 
prodigalso

prodigalso

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Awards
1
  • Established
08/28/23

7:00am

10 minutes on rower. 2255 meters (avg HR 152, max HR 179)
32 minutes resistance training (avg HR 152, max HR 175)

BB box squats;

8 reps at 205lbs
6 reps at 225lbs
4 reps at 250bs


db incline press (weight listed is for each db);
10 reps at 65lbs
8 reps at 70lbs
6 reps at 75lbs


Reclining wide Grip pull down:
10 reps at 125lbs
10 reps at 130lbs
10 reps at 135lbs


Smith Machine shrugs;
8 reps at 185lbs
7 reps at 205lbs
6 reps at 225lbs


Bench V-Ups
3 sets of 8 reps at BW

Rainbow light Men's multivitamin
5,000mg Vitamin D3
 
prodigalso

prodigalso

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  • Established
08/29/23

7:05am

10 minutes on stationary recumbent bicycle. 2.96 miles (avg HR 124, max HR 139)
33 minutes resistance training (avg HR 124, max HR 156)

Cable low to high face pull rows:

8 reps at 80lbs
8 reps at 85lbs
8 reps at 90lbs


Smith Machine calf raise;
8reps at 125lbs
7 reps at 145lbs
7 reps at 165lbs


Machine leg curl;
3 sets of 10 reps at 155lbs

Raised feet BB lying single arm press (bar parallel to body);
10 reps at 50bs
10 reps at 50bs
10 reps at 50bs


Hollow body db crunch;
3 sets of 10 reps at 25lbs

db lateral raise (weight listed is for each db);
3 sets of 8 reps at 20lbs

Stretches:
Hamstrings 30 seconds
Calves 30 seconds
Lats 10 seconds

Rainbow light Men's multivitamin
5,000mg Vitamin D3
 
prodigalso

prodigalso

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  • Established
08/30/23

7:00am

10 minutes on rower. 2165 meters (avg HR 145, max HR 169)
31 minutes resistance training (avg HR 141, max HR 172)

Cable seated V-Grip row;

8 reps at 145lbs
8 reps at 130lbs
8 reps at 130lbs


Biangular machine incline bench press:
10 reps at 115lbs
10 reps at 145lbs
10 reps at 165lbs


db side bends;
10 reps at 65lbs
6 reps at 70lbs
6 reps at 75lb


Smith Machine BB shoulder press;
8 reps at 95lbs
8 reps at 105lbs
7 reps at 115lbs


Resistance band pull apart:
3 sets of 10 reps (Red band)

Balance ball pot stirrers:
3 sets of 5 rotations in each direction

Rainbow light Men's multivitamin
5,000mg Vitamin D3
 
prodigalso

prodigalso

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08/31/23

7:10am

10 minutes on rower. 2155 meters (avg HR 144 max HR 167)
38 minutes resistance training (avg HR 134, max HR 167)

Cable single arm pull down;

3 sets of 8 reps at 60lbs

Renegade Rows:
3 sets of 5 reps at 25lbs (each db)

BB bicep curl;
5 reps at 65lbs (slow negative)
4 reps at 75lbs (slow negative)
4 reps at 85lbs (slow negative)


Tibialis Anterior resistance band exercise:
10 reps (green band)
20 reps (red band)
25 reps (red band)

Cable Shoulder internal Rotation
6 reps @ 30lbs
8 reps @ 25lbs
8 reps @ 25lbs

Cable Shoulder external Rotation
8 reps @ 30lbs
10 reps @ 35lbs
10 reps @ 40lbs

BB Wrist curl:
12 reps at 60lbs
11 reps at 60lbs
11 reps at 60lbs


Smith Machine shrugs;
6 reps at 235lbs
5 reps at 235lbs
4 reps at 235lbs
4 reps at 255lbs


Rainbow light Men's multivitamin
5,000mg Vitamin D3
 
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prodigalso

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09/11/23

7:10am

10 minutes on rower. 2195meters (avg HR 151 max HR 181)
35 minutes resistance training (avg HR 151 max HR 177)

Smith Machine bench press;

8 reps at 185lbs
8 reps at 205lbs
8 reps at 205lbs


Lateral Lunge to Single-Leg Hop
3 sets of 6 resp @ 15lbs

Resistance band assisted dips
3 sets of 5 reps w/green and purple bands

Reclining Wide Grip Pulldown:
10 reps at 120lbs
10 reps at 125lbs
10 reps at 130lbs


Cable bicep curl;
8 reps at 60lbs
8 reps at 60lbs
8 reps at 65lbs


Smith Machine calf raises;
7 reps at 165lbs
7 reps at 185lbs
7 reps at 185lbs


Smith Machine shrugs;
10 reps at 165lbs
8 reps at 185lbs
6 reps at 185lbs


Arnold Press (weight listed is for each db):
8 reps at 30bs
7 reps at 35lbs
6 reps at 40lbs


Rainbow light Men's multivitamin
5,000mg Vitamin D3

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