Prodigalson's Cutting log

[prodigalso]

09/13/23

7:15am

10 minutes on rower. 2230 meters (avg HR 150 max HR 179)
28 minutes resistance training (avg HR 138 max HR 170)

BB squats;
6 reps at 135lbs (low)
6 reps at 155lbs (low)
6 reps at 155lbs (low)

Seated V-Grip row:
3 sets of 8 reps at 145lbs

Kneeling ab rollouts
3 sets of 6 reps

Incline Push Ups
3 sets of 10 reps

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

 

[prodigalso]

09/15/23

7:00am

10 minutes on rower. 2230 meters (avg HR 158 max HR 172)
30 minutes resistance training (avg HR 144 max HR 178)

db press (weight listed is for each db);
8 reps at 75lbs
7 reps at 80lbs
6 reps at 85lbs

BB deadlift;
8 reps at 165lbs
7 reps at 185lbs
6 reps at 205lbs

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

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

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

 

[prodigalso]

09/18/23

7:10am

10 minutes on rower. 2230 meters (avg HR 145 max HR 173)
37 minutes resistance training (avg HR 141 max HR 174)

BB squats;
6 reps at 135lbs (low)
6 reps at 155lbs (low)
6 reps at 175lbs (low)

Cable low to high face pull rows:
10 reps at 100lbs
9 reps at 105lbs
8 reps at 110lbs

Smith incline chest/shoulder press:
9 reps at 135lbs
7 reps at 155lbs
7 reps at 175lbs

V-Sit-ups:
3 sets of 6 reps

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

Smith Machine shrugs;
3 sets 7 reps at 185lbs

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

 

[prodigalso]

09/19/23

7:20am

10 minutes on rower. 2160 meters (avg HR 143 max HR 166)
27 minutes resistance training (avg HR 1436 max HR 165)

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

Seated wide grip row;
8 reps at 115bs
7 reps at 115bs
6 reps at 115bs

Machine leg extension;
8 reps at 155lbs
9 reps at 155lbs
10 reps at 155lbs

Seated, raised feet single arm db shoulder press:
3 sets 7 reps at 25lbs

Reverse Flys;
3 sets of 8 reps at 15lbs (each db)

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

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

 

[prodigalso]

09/2023

7:00am

10 minutes on rower. 2160 meters (avg HR 1155, max HR 176)
30 minutes resistance training (avg HR 149, max HR 179)

V grip pull down;
8 reps at 130lbs
7 reps at 145lbs
6 reps at 160lbs

Alternating db fowrard & lateral raise:
5 reps at 20lbs (each db)
5 reps at 15lbs (each db)
5 reps at 15lbs (each db)

Smith machine bench press;
8 reps at 165lbs
7 reps at 185lbs
5 reps at 205lbs

Renegade Rows:
3 sets of 6 reps at 25lbs (each db)

Smith Machine calf raises;
3 sets of 8 reps at 205lbs

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

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

 

[prodigalso]

09/22/2023

7:00am

10 minutes on rower. 2160 meters (avg HR 158, max HR 174)
36 minutes resistance training (avg HR 151, max HR 177)

db snatch;
8 reps at 4lbs
8 reps at 50lbs
8 reps at 60lbs

Single arm pull down;
7 reps at 75lbs
7 reps at 70lbs
7 reps at 65lbs

Smith machine shoulder press;
8 reps at 95lbs
7 reps at 115lbs
5 reps at 135lbs

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

Cossack squat;
3 sets of 10 reps at BW

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

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

 

[prodigalso]

09/25/2023

7:00am

10 minutes on rower. 2220 meters (avg HR 156, max HR 171)
30 minutes resistance training (avg HR 145, max HR 172)

db incline press:
10 reps @ 50lbs (each db)
8 reps @ 60lbs (each db)
6 reps @ 70lbs (each db)

Seated W-Grip row:
6 reps at 155lbs
6 reps at 150bs
6 reps at 145lbs

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

Cable bicep curl;
10 reps at 100lbs
8 reps at 110lbs
6 reps at 120lbs

Cable vertical row;
10 reps at 100lbs
8 reps at 110lbs
6 reps at 120lbs

V situps:
3 sets of 8 reps

One legged db shoulder press:
7 reps at 25lbs
6 reps at 30lbs
4 reps at 30lbs

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

 

[prodigalso]

09/26/2023

6:50am

10 minutes on rower. 2220 meters (avg HR 145, max HR 167)
22 minutes resistance training (avg HR 145, max HR 175)

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

Bench step-downs:
3 sets of 6 reps each leg

V grip pull down;
3 sets of 8 reps at 130lbs

Shoulder taps
1st set: 24 reps
2nd set: 20 reps
3rd set: 20 reps

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

 

[prodigalso]

09/27/2023

7:05am

10 minutes on rower. 2130 meters (avg HR 139, max HR 155)
35 minutes resistance training (avg HR 136, max HR 175)

BB squats;
6 reps at 135lbs (low)
6 reps at 135lbs (low)
6 reps at 155lbs (low)

Kneeling high to low face pull row;
8 reps at 120lbs
8 reps at 130lbs
8 reps at 140lbs

Smith Machine shrugs;
8 reps at 165lbs
8 reps at 185lbs
8 reps at 205lbs

Landmine Lateral Twist swingovers (weight does not include BB) ;
3 sets 6 reps at 35lbs

Kneeling landmine single arm shoulder press (weight does not include BB) :
8 reps @ 25lbs
7 reps @ 30lbs
6 reps @ 35lbs

Cable tricep pressdown:
10 reps at 65bs
10 reps at 70lbs
10 reps at 75lbs

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

 

[prodigalso]

09/28/2023

7:00am

10 minutes on rower. 2215 meters (avg HR 153, max HR 168)
33 minutes resistance training (avg HR 138, max HR 173)

Raised feet BB lying single arm press (bar parallel to body);
6 reps at 60bs
9 reps at 60bs
8 reps at 60bs

db snatch;
6 reps at 55lbs
6 reps at 55lbs
6 reps at 50lbs

Landmine bent over high row (weight does not include BB)
3 sets of10 reps @ 50lbs

Incline situp medicine ball twists
3 sets of 18 rotations, 8lb ball

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

 

[prodigalso]

Weighed in for the first time in 3 years: 249lbs. It was worse than I hoped, but better than I feared...

09/29/2023

7:10am

10 minutes on rower. 2230 meters (avg HR 147, max HR 165)
30 minutes resistance training (avg HR 133, max HR 159)

Smith machine bench press;
7 reps at 185lbs
4 reps at 205lbs
4 reps at 215lbs

V-grip cable seated row;
8 reps at 165lbs
8 reps at 160lbs
8 reps at 160lbs

Cable bicep curl;
6 reps at 110lbs
6 reps at 120lbs
5 reps at 130lbs

V situps:
3 sets of 10 reps

db side bends;
6 reps at 75lbs
9 reps at 75lbs
8 reps at 75lbs

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

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

 

[prodigalso]

10/02/2023

7:05am

10 minutes on rower. 2220 meters (avg HR 147, max HR 170
31 minutes resistance training (avg HR 143, max HR 170)

BB squats;
3 sets of 10 reps at 135lbs

Seated row:
8 reps at 145lbs
8 reps at 150lbs
8 reps at 155lbs

Cable vertical row;
10 reps at 110lbs
7 reps at 120lbs
6 reps at 130lbs

db incline press (weight listed is for each db)
6 reps at 65lbs
7 reps at 65lbs
5 reps at 70lbs

Seated knee ups:
3 sets of 8 reps

alternating db forward/lateral raise (weight is for each db);
6 reps at 20lbs
8 reps at 15lbs
7 reps at 15lbs

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

 

[prodigalso]

10/03/2023

7:15am

10 minutes on rower. 2220 meters (avg HR 134, max HR 170)
36 minutes resistance training (avg HR 135, max HR 166)

Smith machine incline press;
6 reps at 115lbs
6 reps at 135lbs
4 reps at 155lbs

Cable bicep curl;
6 reps at 110lbs
6 reps at 120lbs
3 reps at 130lbs

Machine leg curl (touching toes with fingertips):
8 reps at 155lbs
8 reps at 155lbs
6 reps at 155lbs

Reclining wide grip pull down;
6 reps at 130lbs
8 reps at 135lbs
7 reps at 140lbs

Seated knee ups:
3 sets of 8 reps

Smith Machine calf raises;
3 sets of 8 reps at 195lbs

Smith Machine shrugs;
6 reps at 195lbs
6 reps at 215lbs
6 reps at 235lbs

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

 

[prodigalso]

10/04/2023

7:00am

10 minutes on rower. 2180 meters (avg HR 146, max HR 166)
28 minutes resistance training (avg HR 137, max HR 166)

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

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

Extended leg db bent over row:;
8 reps at 45lbs
7 reps at 45lbs
6 reps at 45lbs

db side bends;
8 reps at 75lbs
7 reps at 75lbs
6 reps at 75lb

One legged db shoulder press;
8 reps at 20lbs
7 reps at 20lbs
7 reps at 20lbs

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

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

 

[prodigalso]

Weighed in at 248.5lbs.

10/06/2023

6:55am

10 minutes on rower. 2240 meters (avg HR 154, max HR 173)
36 minutes resistance training (avg HR 143, max HR 174)

V-Grip pull down:
8 reps at 145lbs
7 reps at 150lbs
7 reps at 155lbs
7 reps at 160lbs

Balance ball pot stirrers:
4 rotations in each direction
5 rotations in each direction
6 rotations in each direction

BB squats;
6 reps at 135lbs (low)
6 reps at 155lbs (low)
6 reps at 175lbs (low)

hammer grip db Bicep curl (weight listed is for each db):
8 reps at 45lbs
8 reps at 50lbs
7 reps at 55lbs

Smith Machine shrugs;
8 reps at 205lbs
6 reps at 255lbs
6 reps at 255lbs

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

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

 

[prodigalso]

10/09/2023

7:00am

10 minutes on rower. 2190 meters (avg HR 146, max HR 170)
30 minutes resistance training (avg HR 132, max HR 162)

Smith Machine bench press
10 reps at 115lbs
8 reps at 165lbs
6 reps at 185lbs
4 reps at 205lbs

Seated wide grip row:
3 sets of 8 reps at 130lbs

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

BB Shoulder press:
2 sets of 6 reps at 95lbs

Seated reclining knee ups:
2 sets of 10 reps

Cable tricep pressdown:
8 reps at 60lbs
8 reps at 65lbs
8 reps at 70lbs

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

 

[prodigalso]

10/10/2023

7:00am

10 minutes on rower. 2170 meters (avg HR 144, max HR 165)
29 minutes resistance training (avg HR 134, max HR 164)

Kneeling high to low face pull row;
10 reps at 130lbs
10 reps at 135lbs
10 reps at 140lbs

Push up position shoulder taps:
3 sets of 16 reps

Cable bicep curl;
5 reps at 120lbs
6 reps at 120lbs
5 reps at 130lbs

Seated, raised feet single arm db shoulder press:
6 reps at 25lbs
7 reps at 25lbs
8 reps at 25lbs

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

Cable external arm rotation;
6 reps at 20lbs
7 reps at 20lbs
8 reps at 20lbs

Incline Push Ups
8 reps
8 reps
10 reps

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

 

[prodigalso]

10/12/2023

7:05am

10 minutes on rower. 2170 meters (avg HR 141, max HR 160)
33 minutes resistance training (avg HR 136, max HR 162)

Smith machine incline press;
6 reps at 165lbs
4 reps at 185lbs
3 reps at 195lbs

BB squats;
5 reps at 155bs
6 reps at 155lbs
6 reps at 155lbs

Extended leg db bent over row:;
3 sets of 6 reps at 50lbs

db side bends;
3 sets of 8 reps at 75lbs

Cable vertical row;
8 reps at 120lbs
8 reps at 125lbs
8 reps at 130lbs


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

 

[prodigalso]

10/13/2023

7:40am

10 minutes on rower. 2170 meters (avg HR 150, max HR 177)
26 minutes resistance training (avg HR 138, max HR 165)

Reclining wide grip pull down;
8 reps at 130lbs
7 reps at 135lbs
8 reps at 140lbs

Balance ball pot stirrers:
4 rotations in each direction
4 rotations in each direction
5 rotations in each direction

Smith Machine shrugs;
8 reps at 195lbs
7 reps at 215lbs
6 reps at 235lbs

BB curls:
8 reps at 60bs
7 reps at 70lbs
6 reps at 80lbs

Cable tricep pressdown:
10 reps at 65bs
9 reps at 75lbs
8 reps at 85lbs

Smith Machine calf raises;
8 reps at 195lbs
9 reps at 195lbs
8 reps at 195lbs

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

 

[prodigalso]

10/16/2023

7:05am

10 minutes on rower. 2240 meters (avg HR 163, max HR 181)
30 minutes resistance training (avg HR 143, max HR 175)

Landmine Lateral Twist swingovers (weight does not include BB) ;
6 reps at 25lbs
6 reps at 35lbs
5 reps at 40lbs

Smith machine shoulder press;
8 reps at 95lbs
5 reps at 115lbs
3 reps at 125lbs

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

Low to High face pull rows;
3 sets of 8 reps at 100lbs

Seated knee ups:
3 sets of 8 reps

Incline Push Ups
3 sets of 8 reps

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

 

[prodigalso]

10/17/2023

6:55am

10 minutes on rower. 2165 meters (avg HR 143, max HR 162)
33 minutes resistance training (avg HR 128, max HR 165)

Machine leg extension;
3 sets of 8 reps at 170lbs

wide grip pull down;
3 sets of 6 reps at 130lbs

Reverse shrug;
8 reps at 140lbs
8 reps at 145lbs
8 reps at 150lbs

BB curls:
6 reps at 70lbs
6 reps at 80lbs
6 reps at 80lbs
6 reps at 90lbs

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

db flys;
3 sets of 7 reps at 20lbs

Hollow body db crunch;
12 reps at 25lbs
11 reps at 25lbs
9 reps at 25lbs

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

 

[prodigalso]

10/18/2023

7:05am

10 minutes on rower. 2200 meters (avg HR 143, max HR 160)
32 minutes resistance training (avg HR 131, max HR 164)

Smith machine bench press;
10 reps at 165lbs
8 reps at 185lbs
6 reps at 205lbs
4 reps at 215lbs

Seated V-Grip row:
10 reps at 150lbs
10 reps at 155lbs
10 reps at 160lbs

Arnold Press;
6 reps at 35lbs (each db)
6 reps at 40lbs (each db)
6 reps at 45lbs (each db)

Seated knee ups:
3 sets of 8 reps

BB curls:
3 sets of 6 reps at 80lbs

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

 

[prodigalso]

10/19/2023

6:55am

10 minutes on rower. 2200 meters (avg HR 149, max HR 167)
31 minutes resistance training (avg HR 140, max HR 169)

Extended leg db bent over row:;
3 sets of 8 reps at 50lbs

Machine leg curl;
8 reps at 155lbs
8 reps at 155lbs
8 reps at 155lbs

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

BB sumo deadlift;
3 sets of 6 reps at 185lbs

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

Straight Arm Lat Pulldown ;
8 reps at 55lbs
8 reps at 60lbs
8 reps at 65lbs

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

 

[prodigalso]

10/24/2023

6:50am

10 minutes on rower. 2250 meters (avg HR 149, max HR 169)
38 minutes resistance training (avg HR 145, max HR 174)

TRX Band High Row;
3 sets of 8 reps

Resistance band supported incline push up:
3 sets of 7 reps

TRX Band Jackknife;
3 sets of 8 reps

Smith Machine calf raises;
8 reps at 195lbs
8 reps at 215lbs
8 reps at 235lbs

Cable single arm punch outs;
8 reps at 70lbs
8 reps at 80lbs
8 reps at 85lbs

Smith Machine shrugs;
8 reps at 215lbs
8 reps at 235lbs
8 reps at 255lbs

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

 

[prodigalso]

10/25/2023

6:50am

10 minutes on rower. 2185 meters (avg HR 147, max HR 171)
32minutes resistance training (avg HR 142, max HR 174)

Smith machine incline press;
10 reps at 145lbs
6 reps at 165lbs
5 reps at 185lbs

BB shoulder Press:
5 reps at 95lbs
6 reps at 95lbs
5 reps at 95lbs

BB curls:
6 reps at 80bs
6 reps at 90lbs
5 reps at 100lbs

Knee ups
3 sets of 8 reps

Low to High face pull rows;
8 reps at 115lbs
8 reps at 120lbs
8 reps at 125lbs

Goblet Squat:
10 reps at 30lbs
10 reps at 40lbs
10 reps at 50lbs

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

 

[prodigalso]

*Weighed in at 247lbs

10/26/2023

6:50am

10 minutes on rower. 2300 meters (avg HR 161, max HR 177)
34 minutes resistance training (avg HR 149, max HR 171)

db snatch;
6 reps at 50lbs
5 reps at 55lbs
4 reps at 55lbs

Seated wide grip Pulldown:
10 reps at 120bs
10 reps at 130lbs
10 reps at 140lbs

Machine leg curl;
8 reps at 155lbs
8 reps at 170lbs
8 reps at 175lbs

Hollow body db crunch;
3 sets of 10 reps at 30lbs

Reverse Flys (weight listed is for each db);
8 reps at 20bs
10 reps at 15lbs
8 reps at 20lbs

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

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

 

[prodigalso]

10/27/2023

6:50am

10 minutes on rower. 2200 meters (avg HR 149, max HR 167)
28 minutes resistance training (avg HR 133, max HR 159)

Cable seated V-Grip row;
8 reps at 160lbs
7 reps at 165lbs
8 reps at 170lbs

db incline press (weight listed is for each db);
8 reps at 55lbs
8 reps at 65lbs
7 reps at 75lbs

BB curls:
6 reps at 90lbs
5 reps at 100lbs
4 reps at 110bs

Smith Machine calf raises;
8 reps at 185lbs
7 reps at 205lbs
7 reps at 235lbs

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

 

[prodigalso]

10/30/2023

7:00am

10 minutes on rower. 2135 meters (avg HR 140, max HR 158)
29 minutes resistance training (avg HR 124, max HR 163)

Smith Machine bench press
6 reps at 185lbs
5 reps at 205lbs
3 reps at 225lbs

TRX Band single arm row:
6 reps
6 reps
4 reps

Knee ups
3 sets of 8 reps

BB curls:
6 reps at 85lbs
4 reps at 95lbs
3 reps at 105bs

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

 

[prodigalso]

10/31/2023

6:50am

10 minutes on rower. 2175 meters (avg HR 145, max HR 159)
31 minutes resistance training (avg HR 132, max HR 163)

Machine leg extension;
8 reps at 170lbs
9 reps at 170lbs
8 reps at 175lbs

Seated wide grip row;
8 reps at 130lbs
8 reps at 135lbs
8 reps at 140lbs

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

Cable vertical row;
8 reps at 120lbs
8 reps at 125lbs
8 reps at 130lbs

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

Javelin BB shoulder press;
8 reps at 30lbs
7 reps at 40lbs
4 reps at 50lbs


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

 

[prodigalso]

11/01/2023

5:50am

10 minutes on rower. 2225 meters (avg HR 158, max HR 172)
33 minutes resistance training (avg HR 141, max HR 167)

BB box squats;
3 sets of 6 reps at 135lbs

BB incline bench press;
8 reps at 135lbs
8 reps at 145lbs
6 reps at 155lbs

V-Grip pull down:
10 reps at 145lbs
10 reps at 160lbs
10 reps at 175lbs

db Incline Shrug (weight listed is for each db)
7 reps at 80lbs
8 reps at 80lbs
8 reps at 80lbs

Cable horizontal shrug:
10 reps at 145lbs
10 reps at 165lbs
10 reps at 185lbs

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

 

[prodigalso]

11/02/2023

7:05am

10 minutes on rower. 2220 meters (avg HR 149, max HR 170)
32 minutes resistance training (avg HR 134, max HR 165)

High to low cable cross body row:
8 reps at 50lbs (each side)
8 reps at 45lbs (each side)
8 reps at 45lbs (each side)

Cable Tricep pressdown:
10 reps at 70lbs
10 reps at 80lbs
8 reps at 90lbs

BB curls:
6 reps at 90lbs
5 reps at 100lbs
5 reps at 110bs

Smith Machine calf raises;
8 reps at 185lbs
8 reps at 225lbs
7 reps at 235lbs

Knee ups
3 sets of 8 reps

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

 

[prodigalso]

11/03/2023

7:05am

25 minutes on treadmill. 1.50 miles (avg HR 125, max HR 139)

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

 

[prodigalso]

11/06/2023

7:00am

5 minutes elliptical (avg HR 135, max HR 157)
5 minutes on rower. 2220 meters (avg HR 138, max HR 148)
27 minutes resistance training (avg HR 133, max HR 159)

Machine Toso rotation
3 sets of 10 reps at 1300lbs (each direction)
10 reps at 80lbs
8 reps at 90lbs

Machine back extension:
12 reps at 145lbs
12 reps at 175lbs
12 reps at 205lbs

Machine preacher's curl:
10 reps at 95lbs
8 reps at 110lbs
8 reps at 125bs

Horizontal calf machine;
10 reps at 210lbs
12 reps at 230lbs
12 reps at 250lbs

Machine Assisted Dips
6 reps at 1000lbs
6 reps at 115lbs
6 reps at 115lbs

Machine High Row
10 reps at 120lbs
8 reps at 140lbs
8 reps at 160lbs

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

 

[prodigalso]

11/07/2023

7:00am

39 minutes resistance training (avg HR 116, max HR 155)

Pec Fly machine
10 reps at 115lbs
10 reps at 130lbs
10 reps at 145lbs
10 reps at 160lbs

Hammer strength shoulder press machine:
10 reps at 60lbs
10 reps at 60lbs
10 reps at 70lbs
8 reps at 80lbs

Machine preacher's curl:
7 reps at 110lbs
5 reps at 125lbs
4 reps at 140bs

Horizontal calf machine;
10 reps at 210lbs
12 reps at 230lbs
12 reps at 250lbs

Hip Adduction machine (inward)
7 reps at 205lbs
10 reps at 220lbs
10 reps at 235lbs

Hip Adduction machine (outward)
10 reps at 160lbs
10 reps at 175lbs
10 reps at 190lbs

Hammer strength chest press machine:
9 reps at 140lbs
8 reps at 160lbs
8 reps at 160lbs
6 reps at 180lbs
4 reps at 200lbs

Cable V-grip seated row
8 reps at 140lbs
8 reps at 160lbs
7 reps at 180lbs

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

 

[prodigalso]

11/09/2023

6:45am

11 minutes cycling (avg HR 121, max HR 144)
37 minutes resistance training (avg HR 120, max HR 149)

Smith machine decline press:
10 reps at 110lbs
6 reps at 160lbs
4 reps at 200lbs

Ab crunch machine
16 reps at 50lbs
14 reps at 65lbs
12 reps at 80lbs

Machine preacher's curl:
6 reps at 125lbs
5 reps at 140bs
4 reps at 155lbs

Horizontal calf machine;
12 reps at 250lbs
12 reps at 270lbs
12 reps at 290lbs

Supinated grip pull down:
10 reps at 115lbs
8 reps at 130lbs
6 reps at 160lbs

Leg press machine:
8 reps at 230lbs
10 reps at 250lbs
10 reps at 270lbs

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

 

[prodigalso]

11/10/2023

6:50am

25 minutes recumbent bicycle (avg HR 135, max HR 151)
12 minutes resistance training (avg HR 142, max HR 166)

Machine Toso rotation
10 reps at 130lbs (each direction)
10 reps at 150lbs (each direction)
10 reps at 170lbs (each direction)

Machine High Row
9 reps at 160lbs
6 reps at 180lbs
6 reps at 200lbs

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

 

[prodigalso]

11/13/2023

6:50am

11 minutes recumbent bicycle (avg HR 134, max HR 150
40 minutes resistance training (avg HR 127, max HR 160)

Incline BB bench press:
8 reps at 135lbs
2 reps at 185lbs
5 reps at 165lbs

Ab crunch machine
10 reps at 80lbs
10 reps at 95lbs
10 reps at 110lbs

Machine preacher's curl:
6 reps at 140lbs
5 reps at 155bs
3 reps at 170lbs

Trap bar deadlift:
6 reps at 180lbs
6 reps at 200lbs
6 reps at 200lbs

Horizontal calf machine;
15 reps at 270lbs
14 reps at 290lbs
12 reps at 310lbs

Cable V-grip seated row
8 reps at 165lbs
8 reps at 185lbs
7 reps at 200lbs

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

 

[prodigalso]

11/14/2023

6:50am

15 minutes recumbent bicycle (avg HR 124, max HR 137)
35 minutes resistance training (avg HR 115, max HR 143)

db bench press (weight listed is for each db)
6 reps at 65lbs (incline)
6 reps at 705lbs
6 reps at 75lbs

Smith Machine shrugs;
10 reps at 180lbs
8 reps at 200lbs
7 reps at 230lbs

Wide grip pull down;
6 reps at 140lbs
6 reps at 130lbs
7 reps at 135lbs

Ab crunch machine
10 reps at 95lbs
8 reps at 110lbs
7 reps at 125lbs

Machine leg curl;
6 reps at 145lbs
8 reps at 145lbs
6 reps at 160lbs

Machine back extension:
8 reps at 175lbs
9 reps at 205lbs
10 reps at 235lbs

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

 

[prodigalso]

11/15/2023

6:50am

30 minutes recumbent bicycle 8.18 miles (avg HR 132, max HR 142)
16 minutes resistance training (avg HR 132, max HR 153)

Machine preacher's curl:
4 reps at 155bs
3 reps at 170lbs
1 rep at 185lbs

Hanging Knee ups
3 sets of 12 reps

Back extensions:
10 @ BW
10 @ 25lbs
10 @ 25lbs


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

 

[prodigalso]

I took the week of Thanksgiving off, so I'm now back at it.

11/28/2023

6:50am

30 minutes recumbent bicycle 8.57miles (avg HR 150, max HR 175)
5 minutes resistance training (avg HR 136, max HR 142)

Machine preacher's curl:
4 reps at 140bs

Ab crunch machine
10 reps at 110lbs

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

 

[prodigalso]

11/29/2023

5:40am

15 minutes rower, 3160 meters (avg HR 161, max HR 175)
22 minutes resistance training (avg HR 152, max HR 173)

Arnold Press;
10 reps at 25lbs (each db)
8 reps at 30lbs (each db)
8 reps at 35lbs (each db)

BB squats;
8 reps at 135bs
4 reps at 135lbs
4 reps at 135lbs

BB bench press;
3 sets of 10 reps at 135lbs

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

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

 

[prodigalso]

12/04/2023

7:05am

10 minutes on rower. 2090 meters (avg HR 141, max HR 160)
24 minutes resistance training (avg HR 140, max HR 169)

Cable seated row:
8 reps at 145lbs
7 reps at 150lbs
6 reps at 155lbs

BB incline press;
10 reps at 115lbs
8 reps at 135lbs
6 reps at 155lbs

Bench step ups
3 sets of 6 reps

Knee ups
3 sets of 8 reps

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

 

[prodigalso]

12/05/2023

7:00am

30 minutes recumbent bicycle 8.44miles (avg HR 123, max HR 149)


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

 

[prodigalso]

12/07/2023

7:05am

10 minutes on rower. 2110 meters (avg HR 138, max HR 153)
32 minutes resistance training (avg HR 133, max HR 165)


V grip pull down;
6 reps at 145lbs
6 reps at 150lbs
6 reps at 155lbs

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

Cable bicep curl;
6 reps at 120lbs
6 reps at 130lbs
3 reps at 140lbs

Smith Machine shrugs;
8 reps at 180lbs
6 reps at 200lbs
6 reps at 200lbs

Cable single arm punch outs;
10 reps at 70lbs
10 reps at 80lbs
10 reps at 90lbs

Lying twisting leg raises
3 sets of 10 reps

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

 

[prodigalso]

I went to the doctor for fatigue. They did a battery of tests. Seems my test level is 262. Doctor recommends that I start taking test. I go to see the urologist on 3/7 (my family doctor can't prescribe test unless it's below 250).

12/08/2023

6:45am

10 minutes on rower. 2210 meters (avg HR 158, max HR 175)
37 minutes resistance training (avg HR 145, max HR 176)

BB bench press:
10 reps at 135lbs
5 reps at 185lbs
5 reps at 165lbs

BB squats;
6 reps at 135bs
8 reps at 135lbs
8 reps at 135lbs

Kneeling high to low face pull row;
12 reps at 95lbs
10 reps at 115lbs
10 reps at 125lbs

Smith machine behind the neck shoulder press;
5 reps at 75lbs
7 reps at 55lbs
6 reps at 55lbs

Cable vertical row;
10 reps at 100lbs
10 reps at 110lbs
8 reps at 120lbs

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

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

 

[prodigalso]

12/11/2023

7:00am

10 minutes on rower. 2110 meters (avg HR 147, max HR 171)
34 minutes resistance training (avg HR 132, max HR 167)

Wide grip pull-down;
6 reps at 130bs
7 reps at 130lbs
7 reps at 135lbs

BB curls:
6 reps at 90lbs
4 reps at 100lbs
3 reps at 110lbs

Smith Machine calf raises;
9 reps at 190lbs
8 reps at 190lbs
8 reps at 190lbs

BB incline bench press:
6 reps at 135lbs
8 reps at 135lbs
6 reps at 155lbs

Smith Machine shrugs;
10 reps at 190lbs
10 reps at 230bs
10 reps at 230lbs

Seated knee ups:
3 sets of 10 reps

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

 

[prodigalso]

12/12/2023

6:55am

30 minutes recumbent bicycle 9.01 miles (avg HR 141, max HR 157)


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

 

[prodigalso]

12/13/2023

6:55am

10 minutes on rower. 2200 meters (avg HR 151, max HR 176)
40 minutes resistance training (avg HR 149, max HR 176)

db press (weight listed is for each db);
10 reps at 60lbs
8 reps at 70lbs
8 reps at 80lbs

BB squats;
8 reps at 135bs
7 reps at 155lbs
7 reps at 175lbs

BB shoulder Press:
8 reps at 95lbs
6 reps at 105lbs
4 reps at 115lbs

Balance ball pot stirrers:
3 sets of 4 rotations in each direction

V-grip cable seated row;
8 reps at 165lbs
8 reps at 175lbs
8 reps at 185lbs

Lying twisting leg raises
1st set 3 reps (each direction)
2nd set 4 reps (each direction)

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

 

[prodigalso]

12/14/2023

6:55am

30 minutes recumbent bicycle 9.08 miles (avg HR 137, max HR 158)

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

 

[prodigalso]

12/15/2023

6:50am

10 minutes on rower. 2215 meters (avg HR 151, max HR 170)
30 minutes resistance training (avg HR 141, max HR 171)

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

Smith incline press:
8 reps at 145lbs
6 reps at 165lbs
4 reps at 185lbs

Cable tricep pressdown:
5 reps at 80bs
7 reps at 80lbs
9 reps at 80lbs

Cable bicep curl;
8 reps at 120lbs
7 reps at 130lbs
5 reps at 140lb

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