Prodigalson's Cutting log

The further adventures of not taking Zepbound/Mounjaro...So I have been working on getting a colonoscopy (I'm 48). I spoke with the office that performs the colonoscopy and you have to be off Zepbound for two weeks, so I decided to get the colonoscopy prior to starting Zepbound. That'll be next Monday (8/26).

08/20/2024

6:15am

5 minutes on treadmill (avg HR 140, max HR 162)
30 minutes resistance training (avg HR 125, max HR 165)

Smith Machine Shoulder press;
10 reps at 65lbs
6 reps at 115lbs
4 reps at 125lbs

Pec fly machine;
10 reps at 50lbs
10 reps at 50lbs
8 reps at 60lbs

Wide grip pull-down;
10 reps at 11
10 reps at 11
10 reps at 12

Seated calf raise machine;
3 sets of 12 reps at 100lbs

Smith Machine shrugs;
3 sets of 10 reps at 195lbs

Hollow body db crunch;
3 sets of 12 reps at 25lbs

1 scoop Gorilla Mode Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
1000mg Fish Oil
250mg Magnesium
99mg Potassium
 
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08/21/2024

5:50am

6 minutes on treadmill (avg HR 145, max HR 161)
22 minutes resistance training (avg HR 144, max HR 170)

Reclining V-grip row;
10 reps at 12
9 reps at 13
8 reps at 14

Low to high cross body row
10 reps at 4
10 reps at 4
8 reps at 4

Incline db press (weight listed is for each db):
10 reps at 50lbs
9 reps at 55lbs
8 reps at 60lbs

Cable curl:
10 reps at 7
9 reps at 8
8 reps at 9

2 scoops Gorilla Mode Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
1000mg Fish Oil
250mg Magnesium
99mg Potassium
 
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08/22/2024

6:35am

7 minutes on treadmill (avg HR 143, max HR 162)
28 minutes resistance training (avg HR 134, max HR 159)

Resistance band pull-aparts;
3 sets of 12 reps

Cable tricep press-down:
10 reps at 9
9 reps at 10
8 reps at 11

Smith machine shoulder press:
6 reps at 105lbs
6 reps at 105lbs
4 reps at 125lbs

Smith machine box squat:
6 reps at 155lbs
6 reps at 175lbs
6 reps at 195lbs

Vertical row:
8 reps at 9
8 reps at 10
8 reps at 11

Standing ab roll outs;
3 sets of 5 reps

2 scoops Gorilla Mode Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
1000mg Fish Oil
250mg Magnesium
99mg Potassium
 
Last edited:
08/23/2024

6:05am

5 minutes on treadmill (avg HR 141, max HR 161)
11 minutes resistance training (avg HR 138, max HR 156)

Smith machine bench press;
10 reps at 155lbs
8 reps at 175lbs
6 reps at 195lbs
4 reps at 215lbs

Medium incline situps;
4 sets 6 reps

1 scoop Gorilla Mode Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
1000mg Fish Oil
250mg Magnesium
99mg Potassium
 
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Had the day off yesterday for the colonoscopy (no workout) and got my results: No polyps and minor diverticulosis (normal for my age). Praise God for such a good result!

Took my first Zepbound/Mounjaro shot this morning. Weighed in at 255lbs.

08/27/2024

6:20am

9 minutes (0.63miles) on treadmill (avg HR 153, max HR 171)
11 minutes resistance training (avg HR 138, max HR 156)

Smith machine box squat;
3 sets of reps at 195lbs
6 reps at 285lbs (these were short range of motion reps to "get under a higher weight")

Cable vertical row;
10 reps at 11
10 reps at 12
7 reps at 14

Cable tricep pressdown:
12 reps at 11
12 reps at12
12 reps at 13

Renegade Rows:
3 sets of 6 reps at 20lbs (each db)

incline db fly (weight listed is for each db);
10 reps at 20lbs
10 reps at 20lbs
8 reps at 25lbs

Wide grip pull-down;
10 reps at 10
10 reps at 11
10 reps at 12

1 scoop Gorilla Mode Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
1000mg Fish Oil
250mg Magnesium
99mg Potassium
 
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Zepbound observations, Day 1:

I took my first Zepbound injection just a bit over 24hrs ago.

Throughout the day yesterday I did notice a decrease of appetite. I'd estimate a 30-40% reduction in caloric intake. I had an almost giddy feeling at times. It really helped with completely avoiding evening snacking. No other effects were observed. I am planning to emphasize eating of protein to minimize muscle loss. I had a shredded beef (about 3 oz) taco on a keto tortilla with a slice of cheddar and a small amount of pistachios and half ounce of Lily's Keto Chocolate bar for lunch, then some grilled chicken and two falafel balls with cabbage for dinner.

08/28/23

7:00am

10 minutes on rower. 2200 meters (avg HR 1xx max HR 164)
29 minutes resistance training (avg HR 146 max HR 173)

Trap bar deadlift:
8 reps at 185lbs
6 reps at 205lbs
5 reps at 205lbs

TRX Band High Row;
6 reps
8 reps
8 reps

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

Paloff Press;
3 sets of 10 reps in both directions

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

Standing one leg calf raises;
8 reps at BW
8 reps at BW
10 reps at BW

1 scoop Gorilla Mode Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
1000mg Fish Oil
250mg Magnesium
99mg Potassium
 
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Weigh in Tuesday:

Ok, so one week after starting Zepbound, I am down 3lbs (255 to 252). Praise God! I am only at a 2.5mg dosage (max is 10mg) so I wasn't sure I could expect any weight loss at all at this point.

09/03/2024

6:20am

6 minutes on elliptical. (avg HR 128, max HR 137)
10 minutes (0.68miles) on treadmill (avg HR 151, max HR 171)
26 minutes resistance training (avg HR 146, max HR 166)

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

Smith machine incline press:
10 reps @ 105lbs
8 reps @ 155lbs
4 reps @ 175lbs

BB preachers curl (these were short range of motion, only the first 50%);
8 reps at 65lbs
6 reps at 65lbs
5 reps at 65lbs

V grip row;
9 reps at 14
8 reps at 14
9 reps at 14

Machine Leg Extension:
3 sets of 8 reps at 110lbs

Hollow body db crunch;
10 reps at 30lbs
10 reps at 30lbs
12 reps at 30lbs

1 scoop Gorilla Mode Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
1000mg Fish Oil
250mg Magnesium
99mg Potassium
 
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Took my 2nd injection yesterday evening. Didn't notice any unusual response. I did feel sorta not-hungry and a bit unsettled feeling in my stomach this morning, but I usually don't eat breakfast anyhow.

09/04/2024

6:25am

13.25 minutes on treadmill. 1.0 mile (avg HR 154, max HR 180)
30 minutes resistance training (avg HR 153, max HR 177)

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

Hanging Leg raise;
3 sets of 8 reps

Smith Machine shrugs;
3 sets of 10 reps at 195lbs

Pec fly machine;
3 sets of 8 reps at 70lbs

Seated calf raise machine;
3 sets of 10 reps at 100lbs

Cable tricep pressdown;
10 reps at 11
10 reps at 13
10 reps at 15

1 scoop Gorilla Mode Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
1000mg Fish Oil
250mg Magnesium
99mg Potassium
 
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09/05/2024

6:20am

14 minutes on treadmill. 1.0 mile (avg HR 161, max HR 179)
29 minutes resistance training (avg HR 152, max HR 174)

Standing ab roll outs;
3 sets of 5 reps

Smith machine shoulder press;
10 reps at 85lbs
8 reps at 105lbs
6 reps at 125lbs
4 reps at 145lbs

Machine Seated Row:
3 sets of 8 reps at 120lbs

Squat to jumps:
3 sets of 6 reps at BW

Plate Pinches (weight listed is for each hand):
40 seconds at 10lbs
22 seconds at 20lbs
17 seconds at 20lbs

Cable vertical row;
8 reps at 11
8 reps at 12
8 reps at 13

1 scoop Gorilla Mode Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
1000mg Fish Oil
250mg Magnesium
99mg Potassium
 
Last edited:
09/06/2024

6:20am

14 minutes on treadmill. 1.0 mile (avg HR 145, max HR 169)
24 minutes resistance training (avg HR 139, max HR 157)


BB straight legged deadlift;
3 sets of 8 reps at 95lbs

Half kneeling high to low face pull row;
10 reps at 100lbs
10 reps at 110lbs
10 reps at 120lbs

Cable preachers curl (these were short range of motion, only the first 50%);
4 reps at 60lbs
7 reps at 50lbs
8 reps at 50lb

Glute/Ham Raise:
8 reps @ BW
8 reps @ 25lbs
8 reps @ 25lbs

db side bend;
8 reps at 65lbs (each side)
7 reps at 70lbs (each side)
6 reps at 75lbs (each side)

Golf stretch:
3 sets of 10 reps

1 scoop Gorilla Mode Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
1000mg Fish Oil
250mg Magnesium
99mg Potassium
 
Last edited:
09/09/2024

6:30am

12 minutes on treadmill (5.0mph) 1.0 mile (avg HR 152, max HR 171)
23 minutes resistance training (avg HR 135, max HR 164)

db incline press:
10 reps @ 55lbs (each db)
8 reps @ 60lbs (each db)
7 reps @ 65lbs (each db)

Hammer Strength Leg Press machine;
10 reps at 180lbs
8 reps at 200lbs
8 reps at 220lbs

Hollow body db crunch;
3 sets of 12 reps at 30lbs

Wide grip pull down;
10 reps at 11
8 reps at 12
6 reps at 13

1 scoop Gorilla Mode Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
1000mg Fish Oil
250mg Magnesium
99mg Potassium
 
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Weigh in Tuesday:

Two weeks after starting Zepbound, I am down 8.5lbs overall (255 to 246.5), 5.5lbs from last week. God is good! I'm consciously focused on eating less and though it isn't easy, it is certainly easier (and more successful) than without the medication. I'm essentially leveraging the appetite suppressant effect of Zepbound to help me more strictly minimize carb intake, boosting the ketogenic aspect of my caloric intake.

09/10/2024

6:20am

11:56 on treadmill (5.1mph) 1.0 mile (avg HR 150, max HR 172)
30 minutes resistance training (avg HR 147, max HR 177)

Smith Machine shrugs;
10 reps at 195lbs
9 reps at 215lbs
7 reps at 235lbs

Hanging Leg raise;
3 sets of 8 reps (toes to eye level)

Cossack squat;
3 sets of 10 reps at BW

Cable internal shoulder rotation;
3 sets of 10 reps at 40lbs

Leg stretches:
20 seconds each hamstring
20 seconds each quad
20 seconds each calf

Cable single arm twisting torso punch outs;
8 reps at 70lbs
9 reps at 70lbs
10 reps at 70lbs

1 scoop Gorilla Mode Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
1000mg Fish Oil
250mg Magnesium
99mg Potassium
 
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This is really interesting stuff seeing that you're on Zepbound. I'll be following along for sure to hear about your results. Can you remind me, rough idea of where you're starting weight/BF % wise if you don't mind?
 
Segansational said:
This is really interesting stuff seeing that you're on Zepbound. I'll be following along for sure to hear about your results. Can you remind me, rough idea of where you're starting weight/BF % wise if you don't mind?
Click to expand...

Two weeks ago, I started at 255lbs, ~30% BF. Back in 2015, before I started ketogenic lifestyle, I was at 280lbs. Got down to ~220 (20% BF) over the course of 5 years but then COVID derailed my activity level. I stayed keto but wasn't as disciplined. I am hoping to leverage this opportunity to get to a much lower BF % than before. Even though I am attempting to focus on eating protein, I expect that I will lose muscle mass, but, God willing, I can regain that.
 
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09/11/2024

6:20am

11:45 (5.2mph) on treadmill 1.0 mile (avg HR 160, max HR 178)
29 minutes resistance training (avg HR 142, max HR 178)

Cable low to high face pull rows:
8 reps at 100lbs
7 reps at 110lbs
6 reps at 120lbs

Smith machine incline press;
8 reps at 155lbs
5 reps at 175lbs
3 reps at 195lbs

Standing cable bent over tricep extensions:
9 reps at 120lbs
8 reps at 120lbs
7 reps at 120lbs

Hamstring sliders:
3 sets of 6 reps

Elbow side plank:
1st set: 20 seconds
2nd set: 11 seconds
3rd set: 15 seconds

Cable preachers curl;
8 reps at 50lbs
5 reps at 60lbs
4 reps at 60lbs

1 scoop Gorilla Mode Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
1000mg Fish Oil
250mg Magnesium
99mg Potassium
 
Last edited:
09/12/2024

6:20am

11:25 minutes on treadmill (5.3mph) 1.0 mile (avg HR 163, max HR 178)
35 minutes resistance training (avg HR 150, max HR 175)

Jacknife roll outs (hands on floor, feet on roller);
1st set: 5 reps
2nd set: 6 reps
3rd set: 6 reps

Smith machine shoulder press;
4 reps at 125lbs
3 reps at 145lbs
2 reps at 150lbs

db lateral raise:
10 reps at 20lbs (each db)
9 reps at 20lbs (each db)
9 reps at 20lbs (each db)

V grip pull down;
10 reps at 130lbs
9 reps at 140lbs
8 reps at 150lbs

Resistance band pull apart:
3 sets of 12 reps

Half Turkish Get-ups (both sides):
3 reps @25lbs
4 reps @ 20lbs
4 reps @ 20lbs

1 scoop Gorilla Mode Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
1000mg Fish Oil
250mg Magnesium
99mg Potassium
 
Last edited:
09/13/2024

6:15am

11:14 minutes on treadmill (5.4mph) 1.0 mile (avg HR 160, max HR 175)
38 minutes resistance training (avg HR 143, max HR 175)

Smith machine box squat:
3 sets of 4 reps at 195lbs

Cable single arm twisting torso head straight horizontal rows:
10 reps at 60lbs
10 reps at 70lbs
10 reps at 80lbs

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

Pec fly machine;
6 reps at 70lbs
5 reps at 80lbs
4 reps at 90lbs

Glute/Ham Raise:
3 sets of 8 reps @ 25lbs

One legged db shoulder press (the arm holding the db is on the unsupported side):
3 sets of 8 reps at 25lbs

1 scoop Gorilla Mode Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
1000mg Fish Oil
250mg Magnesium
99mg Potassium
 
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Switching my weigh-in to Monday/Friday, that way I can see the effect of the weekend vs the weekdays.

Today's weigh-in: 245lbs. Down 10lbs so far, and 1.5lbs from Tuesday.

09/16/2024

6:20am

11:11 minutes on treadmill (5.5mph) 1.0 mile (avg HR 154, max HR 175)
34 minutes resistance training (avg HR 148, max HR 174)

Smith machine bench press;
8 reps at 155lbs
7 reps at 175lbs
6 reps at 195lbs
5 reps at 225lbs

Cossack squat;
3 sets of 10 reps at BW

Cable low to high face pull rows:
8 reps at 110lbs
7 reps at 120lbs
6 reps at 130lbs

1-2-3 Hammer curls;
4 reps at 30lbs (each db) 20 reps total per arm
4 reps at 35lbs (each db) 20 reps total per arm
3 reps at 40lbs (each db) 12 reps total per arm

Hanging Leg raise;
3 sets of 6 reps (toes to eye level)

Paloff Press;
3 sets of 8 reps in both directions

1 scoop Gorilla Mode Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
1000mg Fish Oil
250mg Magnesium
99mg Potassium
 
Last edited:
prodigalso said:
Switching my weigh-in to Monday/Friday, that way I can see the effect of the weekend vs the weekdays.

Today's weigh-in: 245lbs. Down 10lbs so far, and 1.5lbs from Tuesday.
Click to expand...

Good idea. Honestly it's so easy to derail a whole week's progress with a weekend of going crazy/free meals.

Nice work, keep going!
 
Segansational said:
Good idea. Honestly it's so easy to derail a whole week's progress with a weekend of going crazy/free meals.

Nice work, keep going!
Click to expand...
Yeah. my eating wasn't as disciplined this weekend as I wanted it to be. I was at 245 on Friday, same as today. Thank God I didn't gain any weight at least!
 
Worn down, tired and sore this morning, but I still was able to do a workout, by the grace of God.

09/17/24

6:15am

10:56 running on treadmill (5.6mph) 1.0 mile (avg HR 161 max HR 175)
5 minutes walking on treadmill (3.5mph, 3%incline ) 0.25 mile (avg HR 145 max HR 174)
18 minutes resistance training (avg HR 140, max HR 162)

Horse stance planks:
3 sets of 30s per side

Dead bugs;
3 sets of 20 reps

Squat to jumps:
6 reps at BW
5 reps at BW
5 reps at BW

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

World's greatest stretch;
1 set (each side) of 5 reps

1 scoop Gorilla Mode Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
1000mg Fish Oil
250mg Magnesium
99mg Potassium
 
Last edited:
God is so good! I'm having fun bringing that 1 mile time down. I think I will start doing HIIT intervals again. I was in the 8 minute mile range doing that a few years back. I was thinking during the workout today that struggle is not only intrinsic (and intentional!), but is good! It's good to struggle with weights, with refining character, relationships, anything! Who wants an easy life? Not me. But I do want a contented life. And I think a good struggle is a component of contentedness.

09/18/24

6:30am

10:40 running on treadmill (5.6mph) 1.0 mile (avg HR 163 max HR 177)
35 minutes resistance training (avg HR 139, max HR 162)

Hammer Strength Leg Press machine;
10 reps at 180lbs
8 reps at 230lbs
10 reps at 250lbs

BB bent over row;
6 reps at 135lbs
6 reps at 135lbs
6 reps at 135lbs

Smith Machine Shoulder press;
2 reps at 135lbs
5 reps at 115lbs
4 reps at 125lbs

1 leg Romanian deadlift:
6 reps at 15lbs
6 reps at 15lbs
6 reps at 15lbs

Hollow body db crunch;
12 reps at 30lbs
12 reps at 30lbs (stopped at this set because my abs were cramping)

1 scoop Gorilla Mode Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
1000mg Fish Oil
250mg Magnesium
99mg Potassium
 
Last edited:
Segansational said:
Congrats on decreasing the mile time! But also have to ask, what exercise is this??


Sounds like I need to do it, if it's the world's greatest!
Click to expand...
The treadmill running is the exercise I am working on to reduce my mile time. I'm also going running tomorrow morning. My buddy runs 5 miles every Saturday doing a 4 minute run, 1 minute walk interval. We'll see how that goes. God willing, I will be able do all the intervals (and not just walking the rest of it after I am wiped out).

It really is the world's greatest stretch:

 
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Friday weigh-in: 240.5lbs. Down 14.5lbs so far.

Didn't have so much stamina/energy this morning. Likely due to being in a calorie deficit? My max HR was definitely up though. I was having difficulty holding my arm steady to brush my teeth afterward.

09/20/2024

6:20am

10:36 minutes on treadmill (5.7mph) 1.0 mile (avg HR 167, max HR 184)
35 minutes resistance training (avg HR 153, max HR 183)

Wide grip pull-down;
8 reps at 120lbs
7 reps at 130bs
6 reps at 140lbs
6 reps at 150lbs

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

Incline Push Ups (approx 18" off floor);
3 sets of 10 reps

BB preachers curl;
5 reps at 65lbs
6 reps at 65lbs
7 reps at 65lbs

db side bend;
8 reps at 70lbs (each side)
7 reps at 75lbs (each side)
7 reps at 75lbs (each side)

Standing Cable bent over Tricep extensions:
10 reps at 120lbs
8 reps at 130lbs
6 reps at 140lbs

1 scoop Gorilla Mode Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
1000mg Fish Oil
250mg Magnesium
99mg Potassium
 
Last edited:
09/21/2024:
Went for a Saturday morning run. Plan was four minute run, one minute walk. I kept that up for 4 intervals then the run intervals got shorter.

33 minutes running (avg speed 4.9mph) 2.6 miles (avg HR 177, max HR 192)

Started the next level dose of Zepbound yesterday (went from 2.5mg to 5.0mg). I have a mildly sour stomach
and am burping gas that smells like yesterday's lunch.

Monday weigh-in: 240.5lbs. Doesn't appear that I lost any weight over the weekend, but thank God I didn't gain any.

09/23/2024

6:30am

11:36 intervals on treadmill (max 6.7mph) 1.0 mile (avg HR 152, max HR 174)
36 minutes resistance training (avg HR 138, max HR 162)

Smith machine bench press:
6 reps at 195lbs
4 reps at 215lbs
2 reps at 235lbs

Half kneeling high to low face pull row;
10 reps at 130lbs
10 reps at 140lbs
10 reps at 150lbs

Standing ab roll outs;
6 reps
5 reps
5 reps

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

Seated calf raise machine;
10 reps at 100lbs
9 reps at 120lbs
8 reps at 140lbs

Cable Preachers Curl:
6 reps at 60lbs
5 reps at 60lbs
4 reps at 60lbs

1 scoop Gorilla Mode Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Really was struggling with low energy levels this morning. I slept 7 hours last night which is about average for me. In spite of the low energy level, I still managed to push back my 1 mile time by 6 seconds. I didn't have much left in the tank after the run, so the workout was a bit shorter than usual.

09/24/2024

6:15am

10:30 on treadmill (max 6.8mph) 1.0 mile (avg HR 160, max HR 178)
25 minutes resistance training (avg HR 139, max HR 177)

Pec fly machine;
7 reps at 80lbs
6 reps at 90lbs
5 reps at 100lbs

BB box squats;
3 sets of 4 reps at 195lbs

Hollow body db crunch;
3 sets of 11 reps at 35lbs

Elbow side plank:
1st set: 25 seconds
2nd set: 20 seconds
3rd set: 15 seconds

1 scoop Gorilla Mode Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
prodigalso said:
Really was struggling with low energy levels this morning. I slept 7 hours last night which is about average for me. In spite of the low energy level, I still managed to push back my 1 mile time by 6 seconds. I didn't have much left in the tank after the run, so the workout was a bit shorter than usual.

09/24/2024

6:15am

10:30 on treadmill (max 6.8mph) 1.0 mile (avg HR 160, max HR 178)
25 minutes resistance training (avg HR 139, max HR 177)

Pec fly machine;
7 reps at 80lbs
6 reps at 90lbs
5 reps at 100lbs

BB box squats;
3 sets of 4 reps at 195lbs

Hollow body db crunch;
3 sets of 11 reps at 35lbs

Elbow side plank:
1st set: 25 seconds
2nd set: 20 seconds
3rd set: 15 seconds

1 scoop Gorilla Mode Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
Click to expand...
Keep it up , I understand the low energy , just keep pushing .
 
I did better this morning. I'm not fully energetic, but better than yesterday. I'm almost out of Gorilla Mode, so I ordered 4Gauge pre-workout supplement. I'll probably be starting that next week. The other pre workout supplement I was considering was Xwerks Ignite. I'll probably give that a try next time.

09/25/2024

6:30am

12:20 intervals on treadmill 1.0 mile (avg HR 152, max HR 173)
34 minutes resistance training (avg HR 137, max HR 176)

V grip seated row;
10 reps at 120lbs
10 reps at 130lbs
10 reps at 140lbs

Glute/Ham Raise:
3 sets of 8 reps @ 25lbs

Smith shoulder press:
7 reps at 105lbs
5 reps at 125lbs
3 reps at 135lbs

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

Cable vertical row;
8 reps at 130lbs
7 reps at 140lbs
5 reps at 150lbs

1 leg Romanian deadlift:
7 reps at 15lbs
6 reps at 15lbs
6 reps at 15lbs

1 scoop Gorilla Mode Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
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Still struggling with low energy level, but pushing through it regardless.

09/26/2024

6:25am

5 minutes elliptical (avg HR 123, max HR 129)
5:45 intervals on treadmill 0.5 mile (avg HR 152, max HR 170)
33 minutes resistance training (avg HR 140, max HR 172)

V grip pull down;
8 reps at 150lbs
6 reps at 160lbs
4 reps at 170lbs

db snatch;
8 reps at 35lbs (each arm)
7 reps at 40lbs (each arm)
6reps at 45lbs (each arm)

db incline press:
7 reps @ 60lbs (each db)
6 reps @ 65lbs (each db)
4 reps @ 70lbs (each db)

Hollow body db crunch;
3 sets of 13 reps at 35lbs

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

Cable tricep pressdown (rope):
8 reps at 90lbs
8 reps at 10lbs
8 reps at 110lbs

1 scoop Gorilla Mode Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
In spite of making no changes that I am aware of (sleep, caloric intake, or physical activity), my weight loss has plateaued. I'm still pushing onward, but it's puzzling. I'm also still struggling with low energy level. I did manage to run a full mile (and was my fastest yet), but it was grueling. I will focus this weekend on less caloric variation than I've done on previous weekends, see how that turns out.

Friday weigh-in: 239.5lbs. Down a pound from Monday's weigh in.

09/27/2024

6:20am

10:21 on treadmill 1.0 mile (avg HR 161, max HR 176)
29 minutes resistance training (avg HR 143, max HR 176)

BB deadlift;
5 reps at 185lbs (sumo)
4 reps at 205lbs (sumo)
4 reps at 185lbs

Cable single arm twisting torso punch outs;
7 reps at 60lbs
8 reps at 70lbs
6 reps at 80lbs

Seated, raised feet, single arm BB javelin shoulder press;
3 sets of 5 reps at 30lbs

World's greatest stretch;
2 sets (each side) of 5 reps

1 scoop Gorilla Mode Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
Monday weigh-in: 237.75lbs. Back on track (though it doesn't appear that I did anything different, I am glad to see that the number has resumed the normal downward trend).

09/30/2024

6:25am

10:03 on treadmill 1.0 mile (avg HR 161, max HR 175)
39 minutes resistance training (avg HR 144, max HR 175)

Landmine Lateral Twist swingovers (weight does not include BB) ;
12 reps at 25lbs
12 reps at 25lbs
12 reps at 30lbs

Straight leg deadlift:
10 reps at 75lbs
10 reps at 95lbs
10 reps at 115lbs

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

Pec fly machine;
7 reps at 90lbs
5 reps at 100lbs
4 reps at 110lbs

Wide grip pull-down;
7 reps at 130lbs
6 reps at 140lbs
6 reps at 150lbs

Seated calf raise machine;
6 reps at 150lbs
7 reps at 150lbs
8 reps at 150lbs

1 scoop Gorilla Mode Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
I had a bad cold since Monday. That combined with being tired resulted in not working out the last three days.

Friday weigh-in: 234.5lbs. Down 20.5lbs so far, 5lbs from last Friday and 3.25lbs from Monday's weigh in.

I finished up my Gorilla Mode pre-workout powder and started Jacked Factory NitroSurge this morning. I did not like it at all. Made my heart rate jumpy/thumpy/thready/uneven. Won't be taking any more of it. I'm open to suggestions for a solid pre-workout supplement without any of the jerky heartrate effect. I just need something that's the energy equivalent of starting fluid.

10/04/2024

6:30am

9:53 on treadmill 1.0 mile (avg HR 163, max HR 181)
36 minutes resistance training (avg HR 148, max HR 181)

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

V grip pull down:
8 reps at 160lbs
6 reps at 170lbs
5 reps at 180lbs

Cossack squat (working on getting as low to the ground as possible):
3 sets of 10 reps at BW

Standing ab roll outs;
3 sets of 6 reps

Smith machine high incline press (~65°):
8 reps @ 135lbs
6 reps @ 155lbs
5 reps @ 175lbs

Cable curl:
10 reps at 80lbs
10 reps at 90lbs
7 reps at 100lbs

1 scoop NitroSurge Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
Hmm, in looking at NitroSurge it's very basic. Only 180 mg of caffeine too, so it's a little surprising you had issues with it. Looking at Gorilla Mode it has 200 mg of caffeine, but more pump/volume type ingredients like glycerol, etc. So you're looking probably for a balanced daily driver - and low on the caffeine side. Not really my expertise, as I'm a higher stim type of guy.

But maybe look into just some non-stim pre's to drop the caffeine all together if you have issues? Maybe something like a Ghost Pump?
 
Segansational said:
Hmm, in looking at NitroSurge it's very basic. Only 180 mg of caffeine too, so it's a little surprising you had issues with it. Looking at Gorilla Mode it has 200 mg of caffeine, but more pump/volume type ingredients like glycerol, etc. So you're looking probably for a balanced daily driver - and low on the caffeine side. Not really my expertise, as I'm a higher stim type of guy.

But maybe look into just some non-stim pre's to drop the caffeine all together if you have issues? Maybe something like a Ghost Pump?
Click to expand...

I'll take a look at Ghost Pump. I do wonder if there is something in the NitroSurge that isn't listed. Gorilla Mode has more caffeine than NitroSurge, so I don't think it's a caffeine issue (besides I am a diet Mountain Dew-alcoholic, so I know my way around high levels of caffeine). I agree, based on the listed ingredients, it doesn't appear to have anything in it that would cause the reaction I had (which is why I chose it).
 
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Monday weigh-in: 234lbs.

10/07/2024

6:10am

9:51 on treadmill 1.0 mile (avg HR 163, max HR 182)
45 minutes resistance training (avg HR 144, max HR 184)

1-2-3 Hammer curls;
3 reps at 35lbs (each db) (6 reps total
3 reps at 40lbs (each db) (6 reps total)
3 reps at 45lbs (each db) (6 reps total)

BB bent over row;
8 reps at 95lbs
6 reps at 115lbs
6 reps at 125lbs

Resistance band assisted dips;
4 reps
5 reps
6 reps

High incline twisting (elbow to opposite knee) sit-ups;
8 reps
6 reps
6 reps

Smith machine high incline press (1 notch closer to vertical (~75°)):
7 reps @ 155lbs
5 reps @ 165lbs
5 reps @ 175lbs

BB wrist curl;
22 reps at 45lbs
16 reps at 55lbs
15 reps at 55lbs

1 scoop Optimum Nutrition Amino Fuel Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
10/08/2024

6:10am

9:42 on treadmill 1.0 mile (avg HR 156, max HR 182)
37 minutes resistance training (avg HR 150, max HR 176)

Jacknife roll outs (hands on floor, feet on roller);
1st set: 6 reps
2nd set: 6 reps
3rd set: 6 reps

BB box squats;
6 reps at 195lbs
5 reps at 195lbs
6 reps at 195lbs

Cable vertical row;
7 reps at 140lbs
6 reps at 150lbs
6 reps at 150lbs

Resistance band pull apart:
3 sets of 12 reps

Seated wide grip row;
10 reps at 130lbs
9 reps at 140lbs
7 reps at 150lbs

Arnold Press (weight listed is for each db):
8 reps at 40lbs
6 reps at 45lbs
5 reps at 50lbs

1 scoop Optimum Nutrition Amino Fuel Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
10/09/2024

6:10am

9:52 on treadmill 1.0 mile (avg HR 166, max HR 181)
36 minutes resistance training (avg HR 149, max HR 181)

Half kneeling high to low face pull row;
10 reps at 120lbs
10 reps at 130lbs
10 reps at 140lbs

Smith machine bench press;
7 reps at 195lbs
4 reps at 215lbs
2 reps at 235lbs

Renegade Rows:
3 sets of 7 reps at 25lbs (each db)

1 leg Romanian deadlift:
3 sets of 6 reps at 20lbs

cable external shoulder rotation;
10 reps at 30lbs
10 reps at 40lbs
10 reps at 50lbs

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

1 scoop Optimum Nutrition Amino Fuel Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
I have continued with the Jacked Factory Nitro Surge this week, starting with a small dose and working my way up. So far no issues, so I suspect that I simply pushed too hard while I was still recovering from whatever I was sick with.

10/10/2024

6:20am

9:40 on treadmill 1.0 mile (avg HR 169, max HR 184)
32 minutes resistance training (avg HR 153, max HR 184)

db snatch (each side);
6 reps at 40lbs
5 reps at 45lbs
5 reps at 50lbs

Low to high cable cross body row (each side);
8 reps at 50lbs
10 reps at 40lbs
8 reps at 40lbs

Incline Push Ups
10 reps
8 reps (close grip)
7 reps (close grip)

Hollow body db crunch;
10 reps at 40lbs
12 reps at 40lbs
12 reps at 40lbs

1 scoop Optimum Nutrition Amino Fuel Pre-Workout
1 scoop Jacked Factory Nitro Surge
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
Friday weigh-in: 232lbs. Down 23lbs so far, 2.5lbs from last Friday and 2lbs from Monday's weigh in.

10/11/2024

6:15am

9:34 on treadmill 1.0 mile (avg HR 166, max HR 183)
31 minutes resistance training (avg HR 145, max HR 182)

Cable seated wide grip high row;
10 reps at 100lbs
12 reps at 110lbs
12 reps at 120lbs

High incline twisting (elbow to opposite knee) sit-ups;
8 reps
6 reps
6 reps

Pec fly machine;
7 reps at 100lbs (I was feeling strain near my anterior delt so I didn't continue these today. It's likely I started off with too much weight and my form was off)

Smith shoulder press:
10 reps at 105lbs
10 reps at 85lbs
10 reps at 85lbs

1 leg Romanian deadlift:
3 sets of 6 reps at 20lbs

2 scoops Jacked Factory Nitro Surge Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Monday weigh-in: 231.5lbs. God is good*: I was more disciplined this weekend with my caloric intake. Probably not as careful as my weekday eating but still an improvement. Weekend loss is on track with previous weekends, but I'm finding that there's a bit of a hysteresis with weight loss.

10/14/2024

6:15am

9:30 on treadmill 1.0 mile (avg HR 165, max HR 180)
31 minutes resistance training (avg HR 143, max HR 180)

1 sided deadlift;
2 sets of 8 reps at 70lbs (each side)

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

Smith machine close grip incline press (1 notch up from flat):
8 reps @ 105lbs (hands touching)
5 reps @ 125lbs (thumb knuckles touching)
4 reps @ 125lbs (tips of thumbs touching)

High to low cable cross body row:
10 reps at 50lbs (each side)
9 reps at 60lbs (each side)
8 reps at 60lbs (each side)

2 scoops Jacked Factory Nitro Surge Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium

* Self discipline is an aspect of the Fruit of the Spirit. As I grow in my relationship with Christ, so too does the following things, including self discipline:

22But the Holy Spirit produces this kind of fruit in our lives: love, joy, peace, patience, kindness, goodness, faithfulness, 23gentleness, and self-control. There is no law against these things!
-Galatians 5:22-23
 
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10/15/2024

6:10am

17:50 on treadmill 1.5 miles (avg HR 151, max HR 172)
33 minutes resistance training (avg HR 144, max HR 174)

V grip pull down;
6 reps at 170lbs
5 reps at 170lbs
4 reps at 180lbs

Goblet Squat:
10 reps at 35lbs
10 reps at 45lbs
10 reps at 55lbs

Standing ab roll outs;
3 sets of 8 reps

db fly;
8 reps at 20lbs (my form wasn't correct, so I dropped the weight to go slow & correct)
13 reps at 15lbs
12 reps at 15lbs

Smith Machine shrugs;
8 reps at 215lbs
6 reps at 235lbs
5 reps at 235lbs

2 scoops Jacked Factory Nitro Surge Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
In addition to tracking my weight loss, I have been tracking my 1 mile time. There is (unsurprisingly) a correlation:
Weight loss vs 1 mile time.webp
 
10/16/2024

6:15am

19:04 on treadmill 1.65 miles (avg HR 159, max HR 175)
31 minutes resistance training (avg HR 142, max HR 172)

Dead bugs
24 reps
22 reps
22 reps

Half Turkish Get-ups (both sides):
5 reps at 20lbs
4 reps at 20lbs

cable forward raise;
8 reps at 20lbs
8 reps at 30lbs
8 reps at 30lbs

db side bend;
10 reps at 65lbs (each side)
9 reps at 70lbs (each side)
9 reps at 75lbs (each side)

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

Cable tricep pressdown:
7 reps at 130lbs (rope)
5 reps at 140lbs (rope)
9 reps at 150lbs (bar)

2 scoops Jacked Factory Nitro Surge Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
10/17/2024

6:00am

11:11 on treadmill 1.0 miles (avg HR 153, max HR 169)
36 minutes resistance training (avg HR 133, max HR 167)

Elbow side plank:
1st set: 25 seconds
2nd set: 25 seconds
3rd set: 25 seconds

Straight bar pull down;
9 reps at 130lbs (pronated grip)
8 reps at 140lbs (supinated grip)
6 reps at 150lbs (pronated grip)

Hollow body db crunch;
12 reps at 45lbs
15 reps at 45lbs
15 reps at 45lbs

1 leg Romanian deadlift:
6 reps at 20lbs
7 reps at 20lbs
8 reps at 20lbs

Reverse Flys (weight listed is for each db);
7 reps at 20lbs
6 reps at 20lbs
6 reps at 20lbs

Machine Leg Extension:
8 reps at 110lbs
7 reps at 120lbs
7 reps at 130lbs

2 scoops Jacked Factory Nitro Surge Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
Friday weigh-in: 228.5lbs. Down 26.5lbs so far, 3.5lbs from last Friday and 3lbs from Monday's weigh in.

I estimate that I am currently at about 24% BF (started at 31%). The lowest weight I have been in recent years was 218lbs in July, 2018. I am targeting to reach less than 200lbs by the end of December, God willing! Last time I weighed that was in the mid 90's, lol.

One of the things I am convinced of is the power Christ, but also of consistency. I thank God for learning the simple truth of not giving up and of using the power of minutes/hours/days to accomplish what cannot happen overnight. This is true for weight loss, strength increase, character refinement, and spiritual growth/wisdom. All we can do is commit ourselves to a course of action, and simply stay the course. Sometimes we just think too much. We think it isn't working or it isn't generating the results we think it should. Stop thinking, and just keep doing.

10/18/2024

6:20am

11:16 on treadmill 1.0 miles (avg HR 155, max HR 169)
37 minutes resistance training (avg HR 138, max HR 170)

Resistance band assisted dips;
3 sets of 10 reps

Cossack squat;
3 sets of 10 reps at BW (still working on getting lower to the ground)

Cable seated V-grip high row;
15 reps at 140lbs
15 reps at 150lbs
10 reps at 150lbs (with resistance band)

Smith machine close grip incline press (2 notch up from flat):
8 reps @ 115lbs (tips of thumbs touching)
7 reps @ 125lbs (tips of thumbs touching)
4 reps @ 135lbs (tips of thumbs touching)

Cable preachers curl;
4 reps at 60lbs
6 reps at 50lbs
6 reps at 50lbs

Glute/Ham Raise:
3 sets of 8 reps @ 25lbs

2 scoops Jacked Factory Nitro Surge Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
10/20/2024

Did an unexpected Sunday workout at my wife's gym.

4:55pm

22 minutes HIIT sprints 1.6 miles (avg HR 158, max HR 188). Did 4 sprints, w/some jogging/walking
20 minutes resistance training (avg HR 142, max HR 165)
16 minutes recumbent bicycle (avg HR 151, max HR 157)

BB bench press:
10 reps at 115lbs
8 reps at 135lbs
6 reps at 155lbs
6 reps at 165lbs
4 reps at 185lbs
 
Last edited:
Monday weigh-in: 228.5lbs. Same weight as Friday. I had a good weekend. I was careful with my eating for the most part. Did some exercise and stayed busy.

10/21/2024

6:10am

2:34 on treadmill 0.25 miles (avg HR 146, max HR 166)
37 minutes resistance training (avg HR 129, max HR 164)

Smith machine shoulder press;
10 reps at 105lbs
6 reps at 125lbs
3 reps at 145lbs

Hanging Leg raise;
3 sets of 8 reps (toes to eye level)

Seated wide grip high row;
10 reps at 140lbs
10 reps at 150lbs
10 reps at 150lbs (w/resistance band)

Lunges (for each side);
6 reps at 40lbs
7 reps at 30lbs
8 reps at 30lbs

Cable reverse forward raise;
10 reps at 70lbs
12 reps at 80lbs
12 reps at 90lbs

Plate Pinches (weight listed is for each hand):
65 seconds at 10lbs
50 seconds at 10lbs
40 seconds at 10lbs

2 scoops Jacked Factory Nitro Surge Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
 
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