Prodigalson's Cutting log

06/19/2025

10:15am

3:59, 0.5 miles (avg HR 163, max HR 167)
10 minutes elliptical, 1.0 mile (avg HR 158, max HR 167)
38 minutes resistance training (avg HR 135, max HR 170)

High cable fly (at chin level);
10 reps at 40lbs
10 reps at 45lbs
10 reps at 40lbs
12 reps at 45lbs

1 Legged Romanian deadlift
10 reps at 26lbs
10 reps at 26lbs
10 reps at 26lbs
8 reps at 26lbs

Smith machine split squat
6 reps at 70lbs
7 reps at 70lbs
6 reps at 70lbs
6 reps at 70lbs

Seated raised feet twists
4 sets of 14 reps at 9lbs

Daily Supplements
5,000mg Creatine (gummies)
1 scoop Beyond Raw LIT (pre-workout)
2 scoops Optimum Nutrition Amino Energy (post workout)
2.5 scoops (60g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
50mg DHEA
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
06/20/2025

9:00am

4:12, 0.5 miles (avg HR 152, max HR 162)
27 minutes resistance training (avg HR 131, max HR 160)

Chin up
4 reps
3 reps
3 reps
3 reps

db snatch
8 reps at 25lbs
7 reps at 30lbs
6 reps at 35lbs
6 reps at 35lbs

Precor ab machine
10 reps at 110lbs
10 reps at 100lbs
10 reps at 100lbs
10 reps at 110lbs

Machine Seated calf extension
14 reps at 320lbs
14 reps at 340lbs
10 reps at 360lbs
11 reps at 360lbs

Daily Supplements
5,000mg Creatine (gummies)
1 scoop Beyond Raw LIT (pre-workout)
2 scoops Optimum Nutrition Amino Energy (post workout)
2.5 scoops (60g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
50mg DHEA
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
06/21/2025

7:30am

29 minutes elliptical, 2.8 miles (avg HR 137, max HR 158)
40 minutes resistance training (avg HR 115, max HR 150)

Shoulder scaption (weight listed is for each db);
7 leg circles (in each direction)
8 leg circles (in each direction)
25 second static hold
30 second static hold

Side bends:
4 sets of 10 reps at 53lbs

BB wrist curls:
14 reps at 65lbs
10 reps at 75lbs
8 reps at 80lbs
6 reps at 85lbs

Golf stretches:
3 sets of 10 reps

Daily Supplements
5,000mg Creatine (gummies)
1 scoop Beyond Raw LIT (pre-workout)
2 scoops Optimum Nutrition Amino Energy (post workout)
2.5 scoops (60g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
50mg DHEA
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
06/23/2025

2:00pm

4:03, 0.5 miles (avg HR 157, max HR 163)
10 minutes elliptical, 1.0 miles (avg HR 163, max HR 175)
40 minutes resistance training (avg HR 148, max HR 178)

Precor incline lever row:
10 reps at 45lbs
10 reps at 55lbs
8 reps at 60lbs
6 reps at 65lbs

BB EZ curl bar preacher's curl:
5 reps at 80lbs
3 reps at 80lbs
6 reps at 70lbs
4 reps at 70lbs with a 12 second negative

ab rollout :
7 reps slow (15 seconds each rep), kneeling
5 reps slow (15 seconds each rep)), kneeling
5 reps standing
7 reps standing

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

Hamstring stretches:
2 sets of 30 seconds

Daily Supplements
5,000mg Creatine (gummies)
1 scoop Beyond Raw LIT (pre-workout)
2 scoops Optimum Nutrition Amino Energy (post workout)
2.5 scoops (60g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
50mg DHEA
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
I have been experiencing some shoulder mobility/impingement. I've been incorporating exercises to combat this.

06/24/2025

4:55pm

4:07, 0.5 miles (avg HR 150, max HR 165)
10 minutes stair stepper, 520 steps (avg HR 160, max HR 173)
30 minutes resistance training (avg HR 155, max HR 179)

Cable standing single arm rear delt row:
10 reps at 13.5
10 reps at 15
10 reps at 16.5
10 reps at 18

db shoulder scaption:
4 sets of 10 reps at 12.5lbs

Resistance band Scapular wall slide with roller:
13 reps red band
12 reps red band
12 reps red band
12 reps red band

Plank position shoulder taps:
20 reps
22 reps
24 reps
26 reps

Daily Supplements
5,000mg Creatine (gummies)
1 scoop Beyond Raw LIT (pre-workout)
2 scoops Optimum Nutrition Amino Energy (post workout)
2.5 scoops (60g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
50mg DHEA
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
06/25/2025

11:50am

3:52, 0.5 miles (avg HR 158, max HR 166)
10:00 stationary cycling Keiser M3i, 1.9 miles (avg HR 155, max HR 165)
43 minutes resistance training (avg HR 150, max HR 179)

Cable rope bicep curl;
7 reps at 110lbs
8 reps at 10lbs
10 reps at 90lbs
10 reps at 90lbs
10 reps at 80lbs

Twisting incline sit up:
18 reps at 4th notch from bottom
12 reps at 4th notch from bottom
10 reps at 4th notch from bottom
10 reps at 3rd notch from bottom

Flat db bench press (weight listed is for each db);
10 reps at 50lbs
10 reps at 55lbs
9 reps at 60lbs
8 reps at 65lbs

Extended leg bent over row
7 reps at 50lbs
9 reps at 45lbs
10 reps at 45lbs
7 reps at 50lbs

Daily Supplements
5,000mg Creatine (gummies)
1 scoop Beyond Raw LIT (pre-workout)
2 scoops Optimum Nutrition Amino Energy (post workout)
2.5 scoops (60g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
50mg DHEA
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
06/28/2025

7:35am

4:18, 0.5 miles (avg HR 153, max HR 159)
10 minutes stair stepper, 695 steps (avg HR 146, max HR 162)
45 minutes resistance training (avg HR 122, max HR 155)

BB incline press:
8 reps at 115lbs
8 reps at 125lbs
7 reps at 135lbs
6 reps at 145lbs

Leg press:
4 sets of 8 reps at 180lbs

db shrugs (weight listed is for each db):
11 reps at 70lbs
10 reps at 75lbs
8 reps at 80lbs
7 reps at 85lbs

1 Legged Romanian deadlift
4 sets of 8 reps at 25lbs

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

Daily Supplements
5,000mg Creatine (gummies)
1 scoop Beyond Raw LIT (pre-workout)
2 scoops Optimum Nutrition Amino Energy (post workout)
2.5 scoops (60g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
50mg DHEA
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
06/30/2025

2:40pm

4:09, 0.5 miles (avg HR 161, max HR 170)
10 minutes elliptical, 1.0 miles (avg HR 164, max HR 174)
41 minutes resistance training (avg HR 153, max HR 182)

Cable rear delt row:
12 reps at 35
8 reps at 25 (crossed cables)
12 reps at 40
8 reps at 20 (crossed cables)
12 reps at 45

Mountain climbers:
30 reps
36 reps
30 reps
34 reps

db pullover:
15 reps at 25lbs
16 reps at 30lbs
13 reps at 35lbs

db reverse fly (weight listed is for each db)
10 reps at 12.5lbs
10 reps at 15lbs
8 reps at 17.5lbs

Cossack squat (bodyweight):
16 reps
16 reps
18 reps

db alternating incline press (weight listed is for each db):
7 reps at 50lbs (1st notch up from flat)
7 reps at 50lbs (2nd notch up from flat)
6 reps at 50lbs (2nd notch up from flat)

Daily Supplements
5,000mg Creatine (gummies)
1 scoop Beyond Raw LIT (pre-workout)
2 scoops Optimum Nutrition Amino Energy (post workout)
2.5 scoops (60g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
50mg DHEA
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
Wanted to do something different today, so I figured I would try a 5K run. Ended up running a 6K

07/01/2025

5:00pm

43 minutes, 3.75 miles (avg HR 165, max HR 182). My 5k time ended up being 35:22. Not too bad, I think.

Daily Supplements
5,000mg Creatine (gummies)
1 scoop Beyond Raw LIT (pre-workout)
2 scoops Optimum Nutrition Amino Energy (post workout)
2.5 scoops (60g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
50mg DHEA
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
prodigalso said:
Wanted to do something different today, so I figured I would try a 5K run. Ended up running a 6K

07/01/2025

5:00pm

43 minutes, 3.75 miles (avg HR 165, max HR 182). My 5k time ended up being 35:22. Not too bad, I think.

Daily Supplements
5,000mg Creatine (gummies)
1 scoop Beyond Raw LIT (pre-workout)
2 scoops Optimum Nutrition Amino Energy (post workout)
2.5 scoops (80g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
50mg DHEA
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
Click to expand...
Nice job on the 6k!
 
07/02/2025

3:20pm

4:08, 0.5 miles (avg HR 163, max HR 172)
10:00 stationary cycling Keiser M3i,3.8 miles (avg HR 159, max HR 166)
33 minutes resistance training (avg HR 154, max HR 181)

Single arm seated cable row
8 reps at 120lbs
8 reps at 130lbs
6 reps at 140lbs
5 reps at 150lbs

Cable tricep extensions;
16 reps at 100lbs
12 reps at 120lbs
11 reps at 130lbs
8 reps at 140lbs

Cable rope bicep curl;
10 reps at 90lbs
9 reps at 100lbs
8 reps at 110lbs
8 reps at 120lbs

Standing ab roll out:
8 reps
8 reps
8 reps
6 reps (crashed into the ground on the 7th rep attempt)

Daily Supplements
5,000mg Creatine (gummies)
1 scoop Beyond Raw LIT (pre-workout)
2 scoops Optimum Nutrition Amino Energy (post workout)
2 scoops (48g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
50mg DHEA
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
07/04/2025

9:00am

45 minutes resistance training (avg HR 120, max HR 158)

Trap bar deadlift:
10 reps at 150lbs
10 reps at 210lbs
9 reps at 230lbs
8 reps at 250lbs

Landmine shoulder press (weight listed does not include BB);
6 reps at 25lbs
7 reps at 25lbs
7 reps at 30lbs
6 reps at 35lbs

Landmine Lateral Twist swingovers (weight does not include BB);
14 reps at 25lbs
12 reps at 30lbs
10 reps at 35lbs
14 reps at 30lbs

V-up with medicine ball in hands and at feet;
10 reps at 20lbs in hands and 10lbs at feet
11 reps at 20lbs in hands and 10lbs at feet
12 reps at 20lbs in hands and 10lbs at feet
13 reps at 20lbs in hands and 10lbs at feet

db reverse fly (weight listed is for each db)
14 reps at 12.5lbs
14 reps at 12.5lbs
12 reps at 12.5lbs
12 reps at 12.5lbs

Golf stretches:
3 sets of 10 reps

Daily Supplements
5,000mg Creatine (gummies)
1 scoop Beyond Raw LIT (pre-workout)
2 scoops Optimum Nutrition Amino Energy (post workout)
2 scoops (48g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
50mg DHEA
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
07/05/2025

7:45am

4:47, 0.5 miles (avg HR 143, max HR 151)
10 minutes elliptical, 1.0 miles (avg HR 141, max HR 151)
39 minutes resistance training (avg HR 117, max HR 156)

High to low cable cross body row:
10 reps at 120lbs
12 reps at 120lbs
10 reps at 130lbs
12 reps at 130lbs

Bicycle twists:
54 reps
50 reps
50 reps
50 reps

Plate loaded calf machine
10 reps at 85lbs
12 reps at 85lbs
14 reps at 85lbs
16 reps at 85lbs

db external shoulder rotation:
10 reps at 7.5lbs
10 reps at 10lbs
12 reps at 10lbs
14 reps at 10lbs

Daily Supplements
5,000mg Creatine (gummies)
1 scoop Beyond Raw LIT (pre-workout)
2 scoops Optimum Nutrition Amino Energy (post workout)
2.5 scoops (60g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
50mg DHEA
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
07/07/2025

12:30pm

4:25, 0.5 miles (avg HR 157, max HR 160)
10:00 stationary cycling Keiser M3i, 3.3 miles (avg HR 140, max HR 150)
40 minutes resistance training (avg HR 133 max HR 164)

BB straight legged deadlift:
10 reps at 90lbs
10 reps at 110lbs
10 reps at 120lbs
10 reps at 130lbs

BB Landmine single arm row (weight does not include BB);
8 reps at 45lbs
8 reps at 45lbs
7 reps at 45lbs
7 reps at 45lbs

Smith machine shoulder press;
10 reps at 70lbs
9 reps at 70lbs
8 reps at 80lbs
9 reps at 80lbs

Hollow body crunch:
4 sets of 20 reps at 50lbs

Daily Supplements
5,000mg Creatine (gummies)
1 scoop Beyond Raw LIT (pre-workout)
2 scoops Optimum Nutrition Amino Energy (post workout)
2 scoops (48g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
50mg DHEA
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
07/08/2025

5:00pm

2:00, 0.25 miles (avg HR 130, max HR 163)
45 minutes resistance training (avg HR 114 max HR 154)

45 minutes of Pilates w/props

Daily Supplements
5,000mg Creatine (gummies)
1 scoop Beyond Raw LIT (pre-workout)
30g whey protein isolate

Daily Vitamins:
50mg DHEA
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
07/09/2025

1:30pm

4:11, 0.5 miles (avg HR 165 max HR 171)
10 minutes elliptical, 1.08 miles (avg HR 166, max HR 179)
52 minutes resistance training (avg HR 144, max HR 176)

BB incline press:
10 reps at 95lbs
9 reps at 105lbs
8 reps at 115lbs
9 reps at 125lbs

BB box squats (getting low):
7 reps at 95lbs, approx 8"
8 reps at 95lbs, approx 8"
7 reps at 105lbs, approx 8"
6 reps at 115lbs, approx 8"

Resistance band pull apart (upper arms at sides);
18 reps, red band
17 reps, red band
18 reps, red band

Standing BB EZ curl bar bicep curl:
8 reps at 80lbs
5 reps at 90lbs
6 reps at 90lbs

Hollow body flutter kicks:
40 seconds
48 seconds
55 seconds

Daily Supplements
5,000mg Creatine (gummies)
1 scoop Beyond Raw LIT (pre-workout)
2 scoops Optimum Nutrition Amino Energy (post workout)
2 scoops (48g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
50mg DHEA
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
Friday weigh-in: 190.0lbs. I've continued my goal of doing without injections and I'm up 3.1lbs from a week ago, but that was right before 4th of July weekend and my intake was not very disciplined. God willing, I plan to get to the low 180's by the end of next week.

07/11/2025

1:00pm

4:00, 0.5 miles (avg HR 159 max HR 175)
10 minutes elliptical, 1.06 miles (avg HR 168, max HR 176)
38 minutes resistance training (avg HR 158, max HR 181)

Smith machine split squat:
10 reps at 70lbs
8 reps at 80lbs
8 reps at 85lbs

Sit-ups (w/feet under dumbbells)
20 reps
20 reps
22 reps

Serratus punch (weight listed is for each db);
20 reps at 45lbs
18 reps at 45lbs
20 reps at 45lbs

Pull up
3 reps
3 reps
4 reps

Daily Supplements
5,000mg Creatine (gummies)
1 scoop Beyond Raw LIT (pre-workout)
2 scoops Optimum Nutrition Amino Energy (post workout)
2 scoops (48g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
50mg DHEA
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
07/12/2025

7:45am

10 minutes stair stepper, 771 steps (avg HR 149, max HR 166)
39 minutes resistance training (avg HR 137, max HR 173)


Flat db bench press (weight listed is for each db);
8 reps at 65lbs
7 reps at 70lbs
6 reps at 75lbs
2 reps at 85lbs

Extended leg bent over row
7 reps at 50lbs
7 reps at 55lbs
7 reps at 60lbs
7 reps at 65lbs

BB EZ curl bar preacher's curl:
7 reps at 70lbs
5 reps at 75lbs
4 reps at 80lbs
1 reps at 85lbs

Ab crunch roller:
25 reps
15 reps
12 reps
10 reps

Daily Supplements
5,000mg Creatine (gummies)
1 scoop Beyond Raw LIT (pre-workout)
2 scoops Optimum Nutrition Amino Energy (post workout)
2 scoops (48g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
50mg DHEA
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
07/14/2025

4:30pm

54 minutes resistance training (avg HR 136, max HR 172)


Flat BB bench press;
10 reps at 135lbs
8 reps at 155lbs
3 reps at 175lbs
2 reps at 175lbs
7 reps at 155lbs

Sumo BB deadlift:
10 reps at 135lbs
8 reps at 185lbs
6 reps at 205lbs
7 reps at 185lbs

Resistance band Scapular wall slide with roller:
15 reps red band
15 reps red band
15 reps red band
18 reps red band

Twisting incline sit up:
20 reps at 3rd notch from bottom
22 reps at 3rd notch from bottom
20 reps at 3rd notch from bottom
20 reps at 3rd notch from bottom

Smith machine shrugs:
16 reps at 140lbs (no straps)
10 reps at 210lbs (no straps)
10 reps at 230lbs (with straps)
9 reps at 250lbs (with straps)
6 reps at 270lbs (with straps & w/10 second hold at end of last rep)

Daily Supplements
5,000mg Creatine (gummies)
1 scoop Beyond Raw LIT (pre-workout)
2 scoops Optimum Nutrition Amino Energy (post workout)
2 scoops (48g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
50mg DHEA
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
07/15/2025

1:30pm

4:08, 0.5 miles (avg HR 157 max HR 168)
36 minutes resistance training (avg HR 147, max HR 175)

Plank position shoulder taps w/knee to opposite elbow:
10 reps
10 reps
10 reps

Cable standing bent over tricep extensions;
10 reps at 120lbs
6 reps at 130lbs
12 reps at 110lbs

Cable standing single arm rear delt row:
14 reps at 80lbs
12 reps at 90lbs
10 reps at 100lbs

Cable rope bicep curl;
10 reps at 100lbs
11 reps at 100lbs
8 reps at 110lbs

TRX band single arm row:
10 reps
8 reps
7 reps
6 reps

Resistance band pull apart (at throat level);
12 reps with blue band
14 reps with blue band
15 reps with blue band
16 reps with blue band

Daily Supplements
10,000mg Creatine (gummies)
1 scoop Beyond Raw LIT (pre-workout)
2 scoops Optimum Nutrition Amino Energy (post workout)
2.5 scoops (60g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
50mg DHEA
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
07/16/2025

6:15pm

4:22, 0.5 miles (avg HR 162 max HR 170)
51 minutes resistance training (avg HR 145, max HR 177)

BB good morning;
10 reps at 65lbs
9 reps at 75lbs
8 reps at 85lbs

BB shoulder press;
8 reps at 65lbs
6 reps at 75lbs
5 reps at 85lbs

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

db shoulder scaption (weight listed is for each db):
10 reps at 15lbs
10 reps at 17.5lbs
10 reps at 20lbs

Seated raised feet single arm BB javelin press
7 reps at 20lbs
8 reps at 20lbs
9 reps at 20lbs

1 leg Romanian deadlift:
10 reps at 18lbs
13 reps at 26lbs
16 reps at 26lbs

Cable wrist curl:
40lbs palm facing up
40lbs palm facing down
50lbs palm facing up (half of previous distance)
50lbs palm facing down (half of previous distance)
35lbs palm facing up
45lbs palm facing down
25lbs palm facing up

Daily Supplements
10,000mg Creatine (gummies)
1 scoop Beyond Raw LIT (pre-workout)
2 scoops Optimum Nutrition Amino Energy (post workout)
2.5 scoops (60g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
50mg DHEA
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
07/17/2025

12:45pm

4:00, 0.5 miles (avg HR 159 max HR 173)
43 minutes resistance training (avg HR 147, max HR 210)

Low to high cable cross body row:
10 reps at 50lbs
8 reps at 60lbs
7 reps at 70lbs
6 reps at 80lbs

Mountain climbers:
40 reps
42 reps
44 reps
46 reps

Trap bar deadlift:
12 reps at 150lbs
11 reps at 200lbs
10 reps at 220lbs
9 reps at 240lbs

Wide grip raised feet push up (feet on bar at 5th notch of Smith machine):
12 reps w/push up stands 36" apart
12 reps w/push up stands 36" apart
13 reps w/push up stands 36" apart
14 reps w/push up stands 36" apart

Daily Supplements
10,000mg Creatine (gummies)
1 scoop Beyond Raw LIT (pre-workout)
2 scoops Optimum Nutrition Amino Energy (post workout)
2.5 scoops (60g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
50mg DHEA
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
07/18/2025

9:00am

4:20, 0.5 miles (avg HR 147 max HR 157)
35 minutes resistance training (avg HR 136, max HR 177)

Half kneeling face pull row;
14 reps at 100lbs
12 reps at 120lbs
12 reps at 130lbs
12 reps at 140lbs

Dead bugs
40 reps
46 reps
50 reps

Dips
4 reps
4 reps
4 reps

Cable Paloff press;
10 reps at 50lbs (both directions)
10 reps at 60lbs (both directions)
12 reps at 60lbs (both directions)

Cable rope bicep curl;
14 reps at 100lbs
9 reps at 110lbs
10 reps at 110lbs
6 reps at 120lbs

Cable rope tricep extension;
14 reps at 90lbs
13 reps at 100lbs
11 reps at 110lbs
6 reps at 120lbs

Daily Supplements
10,000mg Creatine (gummies)
1 scoop Beyond Raw LIT (pre-workout)
2 scoops Optimum Nutrition Amino Energy (post workout)
2.5 scoops (60g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
50mg DHEA
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
07/21/2025

4:15pm

10 minutes rowing 2300 meters (avg HR 1148, max HR 166)
45 minutes resistance training (avg HR 145, max HR 182)

Smith machine high incline chest press:
16 reps at 70lbs
14 reps at 90lbs
13 reps at 120lbs
10 reps at 140lbs
7 reps at 150lbs

Windshield wipers (leg raise (down/up) between each rep);
20 reps (10 each side)
14 reps (7 each side)
12 reps (6 each side)
14 reps (7 each side)

KB goblet squat;
14 reps at 35lbs
14 reps at 44lbs
14 reps at 53lbs
13 reps at 70lbs

EZ curl bar standing bicep curls:
7 reps at 90lbs
4 reps at 100lbs
7 reps at 90lbs
7 reps at 90lbs

Daily Supplements
10,000mg Creatine (gummies)
1 scoop Beyond Raw LIT (pre-workout)
2 scoops Optimum Nutrition Amino Energy (post workout)
2 scoops (48g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
50mg DHEA
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
I went to see a physical therapist today to address some shoulder discomfort/range of motion concerns. Praise God, seems I have excellent range of motion everywhere (hypermobility) especially for a 49 year old. My issue apparently is nerve impingement in the neck area, so I have a list of exercises to do daily (many of them are included in today's workout). I was very encouraged by this!

07/22/2025

10:45am

10 minutes rowing 2200 meters (avg HR 145, max HR 161)
38 minutes resistance training (avg HR 134, max HR 166)

Push up position plank:
4 sets of 60 secs

Ab crunch roller:
20 reps
20 reps
20 reps
18 reps

Squat to jump:
12 reps at 36lbs
11 reps at 36lbs
11 reps at 36lbs
11 reps at 36lbs

TRX band row:
9 reps w/25s hold at last rep
10 reps w/25s hold at last rep
11 reps w/25s hold at last rep
12 reps w/25s hold at last rep

Lying kb press up;
12 reps at 13lbs
10 reps at 18lbs
10 reps at 18lbs
14 reps at 18lbs

Daily Supplements
10,000mg Creatine (gummies)
1 scoop Beyond Raw LIT (pre-workout)
2 scoops Optimum Nutrition Amino Energy (post workout)
2 scoops (48g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
50mg DHEA
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
I am definitely noticing a marked increase in the intensity/duration of my lifts since switching from 5,000mg creatine to 10,000mg. I wanted to just keep going with the bench presses today and the last few days I have consistently felt the ability to go for that extra set/extra reps.

07/23/2025

10:00am

10 minutes rowing 2200 meters (avg HR 142, max HR 161)
44 minutes resistance training (avg HR 134, max HR 174)

Smith bench press:
10 reps at 110lbs
10 reps at 130lbs
8 reps at 150lbs
6 reps at 160lbs
5 reps at 170lbs
3 reps at 180lbs
2 reps at 190lbs

Hollow body flutter kicks:
40 seconds
45 seconds
50 seconds
55 seconds

1 Legged Romanian deadlift
10 reps at 26lbs
10 reps at 26lbs
10 reps at 26lbs

Kb hip thrust swings:
20 reps at 35lbs
20 reps at 44lbs
20 reps at 70lbs

Daily Supplements
10,000mg Creatine (gummies)
1 scoop Nutricost Pre-Workout Complex Powder
2 scoops Optimum Nutrition Amino Energy (post workout)
(78g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
50mg DHEA
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
Nice, outside of the old loading protocols back in the day I've really never gone higher than 5 grams. So interesting that you notice the difference.
 
I had a booth at the local comic convention this weekend and while I have come a long way (by the grace of God) I really didn't like that still have very noticeable love handles. I have decided to go back on the Tirzepatide and since I don't want to lose muscle mass, I plan do minimal carbs/fat and a reasonable amount of protein. I'll do it for a few weeks, see how if I can preserve muscle mass while cutting body fat.

07/24/2025

12:15pm

30 minutes rowing 6300 meters (avg HR 154, max HR 183)
19 minutes resistance training (avg HR 157, max HR 180)

Assisted chip up machine (weight listed is amount of assist):
4 reps at 43.75lbs
5 reps at 50lbs
6 reps at 56.25lbs
7 reps at 62.75lbs
8 reps at 68lbs

Machine Seated calf extensions:
14 reps at 300lbs
14 reps at 320lbs
14 reps at 340lbs
14 reps at 360lbs
12 reps at 380lbs

Daily Supplements
10,000mg Creatine (gummies)
1 scoop Nutricost Pre-Workout Complex Powder
2 scoops Optimum Nutrition Amino Energy (post workout)
(78g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
50mg DHEA
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 

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Last edited:
Friday weigh in: 185.1lbs. Down 5 lbs from last Friday. Current plan appears to be working from a weight loss perspective. I could potentially get into the 170's by the end of next week.

07/25/2025

1:10pm

6 minutes HIIT sprintings (avg HR 150, max HR 176)
41 minutes resistance training (avg HR 149, max HR 172)

Low to high cable face pull row:
10 reps at 80lbs
10 reps at 90lbs
10 reps at 100lbs
10 reps at 110lbs

Push up position plank:
60 secs
60 secs (20 seconds each single arm raised)
60 secs (20 seconds each single leg raised)
60 secs (15 seconds each opposite arm/leg raised)

Lying chin tuck:
4 sets of 20 reps

Cable bent over tricep extensions;
14 reps at 100lbs
12 reps at 110lbs
10 reps at 120lbs
6 reps at 130lbs

BB EZ curl bar preacher's curl:
3 sets of 4 reps at 80lbs

Dips:
3 sets of 5 reps

Daily Supplements
10,000mg Creatine (gummies)
1 scoop Nutricost Pre-Workout Complex Powder
2 scoops Optimum Nutrition Amino Energy (post workout)
(102g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
50mg DHEA
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
07/26/2025

7:30am

10 minutes elliptical, 0.95 mile (avg HR 141, max HR 154)
5 minutes recumbent bicycle (avg HR 123, max HR 132)
41 minutes resistance training (avg HR 128, max HR 155)

Cybex Eagle NX row machine:
14 reps at 95lbs
12 reps at 110lbs
10 reps at 120lbs

Cybex chest press machine:
7 reps at 100lbs
6 reps at 110lbs
6 reps at 120lbs

Cable rear delt row:
12 reps at 23
12 reps at 23
12 reps at 27
12 reps at 27

db external shoulder rotation (weight listed is for each db):
8 reps at 12.5lbs
10 reps at 10lbs
10 reps at 10lbs

Arnold press (weight listed is for each db):
8 reps at 25lbs
9 reps at 25lbs
10 reps at 25lbs

Seated bench knee up:
8 reps
9 reps
10 reps

Glute ham developer:
12 reps @ BW
12 reps @ 25lbs
12 reps @ 25lbs

Daily Supplements
10,000mg Creatine (gummies)
1 scoop Nutricost Pre-Workout Complex Powder
2 scoops Optimum Nutrition Amino Energy (post workout)
(75g protein) Ascent whey protein isolate

Daily Vitamins:
50mg DHEA
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
07/28/2025

1:30pm

15 minutes rowing 3250 meters (avg HR 149, max HR 165)
40 minutes resistance training (avg HR 146, max HR 177)

Smith machine high incline chest press:
14 reps at 90lbs
12 reps at 110lbs
10 reps at 130lbs
5 reps at 150lbs
3 reps at 160lbs

Hollow body flutter kicks:
30 seconds
30 seconds
30 seconds
30 seconds

Lying kb press up;
12 reps at 18lbs
10 reps at 26lbs
12 reps at 26lbs
14 reps at 26lbs

Wide grip raised feet push up (feet on bar at 5th notch of Smith machine):
8reps w/push up stands 36" apart
10 reps w/push up stands 36" apart
12 reps w/push up stands 36" apart

kb shrugs;
12 reps at 140lbs
8 reps at 140lbs
10 reps at 140lbs

Daily Supplements
10,000mg Creatine (gummies)
1 scoop Nutricost Pre-Workout Complex Powder
2 scoops Optimum Nutrition Amino Energy (post workout)
(75g protein) Ascent whey protein isolate

Daily Vitamins:
50mg DHEA
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
07/30/2025

6:00pm

30 minutes rowing 6100 meters (avg HR 143, max HR 160)
25 minutes resistance training (avg HR 144, max HR 171)

Flat db bench press (weight listed is for each db);
6 reps at 75lbs
4 reps at 75lbs
4 reps at 75lbs

EZ curl bar standing bicep curls:
6 reps at 80lbs
4 reps at 90lbs
4 reps at 90lbs

Precor ab machine
18 reps at 100lbs
17 reps at 100lbs
16 reps at 100lbs

Daily Supplements
10,000mg Creatine (gummies)
1 scoop Nutricost Pre-Workout Complex Powder
2 scoops Optimum Nutrition Amino Energy (post workout)
(75g protein) Ascent whey protein isolate

Daily Vitamins:
50mg DHEA
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
07/31/2025

1:45pm

10 minutes rowing 2075 meters (avg HR 131, max HR 147)
40 minutes resistance training (avg HR 138, max HR 174)

TRX band row:
15 reps
16 reps
17 reps
18 reps

Push up position plank:
80 secs
70 secs (20 seconds left leg raised)
70 secs (20 seconds right leg, then left arm raised)
70 secs (20 seconds right arm raised)

Cable vertical row;
12 reps at 90lbs
11 reps at 100lbs
10 reps at 110lbs
9 reps at 120lbs

Cable bent over tricep extensions;
16 reps at 100lbs
14 reps at 110lbs
14 reps at 120lbs
12 reps at 130lbs
8 reps at 140lbs

Chin up:
3
2
3

Daily Supplements
10,000mg Creatine (gummies)
1 scoop Nutricost Pre-Workout Complex Powder
2 scoops Optimum Nutrition Amino Energy (post workout)
(75g protein) Ascent whey protein isolate

Daily Vitamins:
50mg DHEA
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
08/01/2025

8:50am

10 minutes rowing 2025 meters (avg HR 121, max HR 137)
52 minutes resistance training (avg HR 127, max HR 163)

Trap bar deadlift:
12 reps at 150lbs
10 reps at 200lbs
8 reps at 220lbs

Lying chin tuck (cervical retraction):
17 reps
14 reps
12 reps

db fly (weight listed is for each db):
10 reps at 20lbs
10 reps at 22.50lbs
10 reps at 22.5lbs

db reverse fly (weight listed is for each db):
10 reps at 15lbs
10 reps at 15lbs
12 reps at 15lbs

Trap bar shrug:
6 reps at 220lbs
8 reps at 200lbs
10 reps at 200lbs

Extended leg bent over row:
8 reps at 50lbs
8 reps at 50lbs
9 reps at 55lbs

db pullover:
10 reps at 30lbs
10 reps at 35lbs
11 reps at 45lbs

Daily Supplements
10,000mg Creatine (gummies)
1 scoop Nutricost Pre-Workout Complex Powder
2 scoops Optimum Nutrition Amino Energy (post workout)
(75g protein) Ascent whey protein isolate

Daily Vitamins:
50mg DHEA
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
08/02/2025

7:40am

10 minutes rowing 2150 meters (avg HR 135, max HR 160)
48 minutes resistance training (avg HR 135, max HR 169)

Smith machine good morning;
10 reps at 70lbs
10 reps at 80lbs
10 reps at 90lbs

Windshield wipers;
16 reps (8 each side)
12 reps (6 each side), leg raise (down/up) between each rep
12 reps (6 each side), leg raise (down/up) between each rep

EZ Curl BB skullcrushers
3 sets of 10 reps at chin followed by 6 reps at sternum at 70lbs

1 Legged Romanian deadlift
10 reps at 26lbs
10 reps at 26lbs
10 reps at 26lbs

EZ curl bar standing bicep curls:
8 reps at 70lbs
9 reps at 70lbs
10 reps at 70lbs

Split squat:
9 reps at 36lbs
10 reps at 36lbs
10 reps at 36lbs

Daily Supplements
10,000mg Creatine (gummies)
1 scoop Nutricost Pre-Workout Complex Powder
2 scoops Optimum Nutrition Amino Energy (post workout)
(75g protein) Ascent whey protein isolate

Daily Vitamins:
50mg DHEA
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
08/05/2025

11:40am

5:30 minutes HIIT sprinting 0.5 miles (avg HR 147, max HR 163)
45 minutes resistance training (avg HR 134, max HR 178)

Knees to the side hollow body db crunch;
15 reps at 50lbs L
15 reps at 50lbs R
14 reps at 50lbs L
14 reps at 50lbs R

Lying chin tuck:
12 reps
14 reps
12 reps

BB bench press;
10 reps at 135lbs
6 reps at 155lbs
5 reps at 165lbs
3 reps at 175lbs

Renegade Rows (weight listed is for each db):
6 reps per side at 45lbs
6 reps per side at 45lbs
5 reps per side at 40lbs
6 reps per side at 40lbs

db shoulder scaption:
10 reps at 12lbs
10 reps at 15lbs
10 reps at 15lbs
10 reps at 17.5lbs

Daily Supplements
10,000mg Creatine (gummies)
1 scoop Nutricost Pre-Workout Complex Powder
2 scoops Optimum Nutrition Amino Energy (post workout)
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
50mg DHEA
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
08/06/2025

12:30pm

49 minutes resistance training (avg HR 149, max HR 177)

Jump Rope:
First three sets as a warm up. ~20 jumps per set
30 jumps
30 jumps
40 jumps
50 jumps

Smith machine shoulder press:
12 reps at 70lbs
11 reps at 80lbs
10 reps at 90lbs
10 reps at 100lbs
5 reps at 110lbs

Low grip trap bar deadlift:
10 reps at 150lbs
10 reps at 170lbs
9 reps at 190lbs
5 reps at 200lbs

Resistance band pull apart (blue band);
14 reps
16 reps
18 reps
20 reps

Walking Isometric kb shoulder carry;
67 yards @ 13lbs (each arm)
55 yards @ 18lbs (each arm)
65 yards @ 18lbs (each arm)
70 yards @ 18lbs (each arm)

Daily Supplements
10,000mg Creatine (gummies)
1 scoop Nutricost Pre-Workout Complex Powder
2 scoops Optimum Nutrition Amino Energy (post workout)
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
50mg DHEA
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
08/07/2025

11:45am

5 minutes rowing 1150 meters (avg HR 146, max HR 155)
31 minutes resistance training (avg HR 148, max HR 182)

Smith machine incline press (2nd notch up from flat):
14 reps at 70lbs
14 reps at 90lbs
12 reps at 110lbs
10 reps at 130lbs
6 reps at 150lbs

Sit ups:
15 reps
18 reps
20 reps
22 reps

0.25 mile burner run around the track

Daily Supplements
10,000mg Creatine (gummies)
1 scoop Nutricost Pre-Workout Complex Powder
2 scoops Optimum Nutrition Amino Energy (post workout)
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
50mg DHEA
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
08/08/2025

12:50pm

48 minutes resistance training (avg HR 147, max HR 176)

Jump Rope:
45 jumps
33 jumps
40 jumps

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

Kneeling landmine single arm shoulder press (weight does not include BB):
8 reps at 25bs
10 reps at 25lbs
9 reps at 30lbs

Landmine single arm bent over row (weight does not include BB):
10 reps at 50lbs
8 reps at 60lbs
7 reps at 65lbs

Hollow body flutter kicks:
30 seconds
40 seconds
25 seconds

db overhead tricep press;
12 reps at 40lbs
10 reps at 45lbs
8 reps at 50lbs

BB EZ curl bar preacher's curl:
7 reps at 80lbs
7 reps at 80lbs
8 reps at 80lbs

Daily Supplements
10,000mg Creatine (gummies)
1 scoop Nutricost Pre-Workout Complex Powder
2 scoops Optimum Nutrition Amino Energy (post workout)
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
50mg DHEA
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
08/09/2025

7:35am

30 minutes recumbent bicycle (avg HR 127, max HR 142)

Daily Supplements
10,000mg Creatine (gummies)
1 scoop Nutricost Pre-Workout Complex Powder

Daily Vitamins:
50mg DHEA
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
08/12/2025

4:40pm

5 minutes rowing 1150 meters (avg HR 144, max HR 162)
52 minutes resistance training (avg HR 150, max HR 179)

Smith machine split squats:
10 reps at 70lbs
9 reps at 90lbs
8 reps at 100lbs
7 reps at 110lbs

Push up position plank:
70 seconds
80 seconds
85 seconds
78 seconds

Knees to the side hollow body db crunch;
12 reps at 45lbs L
12 reps at 45lbs R
10 reps at 45lbs L
10 reps at 45lbs R

db pullover:
10 reps at 45lbs
10 reps at 45lbs
11 reps at 45lbs

Plate loaded calf machine
12 reps at 95lbs
11 reps at 95lbs
10 reps at 95lbs

Daily Supplements
10,000mg Creatine (gummies)
1 scoop Nutricost Pre-Workout Complex Powder
2 scoops Optimum Nutrition Amino Energy (post workout)
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
50mg DHEA
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
08/13/2025

6:10pm

5 minutes rowing 1140 meters (avg HR 149, max HR 161)
49 minutes resistance training (avg HR 154, max HR 181)

Cable vertical row;
10 reps at 100lbs
10 reps at 110lbs
9 reps at 120lbs
8 reps at 130lbs

Cable standing bent over tricep extensions;
12 reps at 100lbs
11 reps at 110lbs
10 reps at 110lbs
6 reps at 120lbs

Cable rear delt row:
12 reps at 100lbs
14 reps at 80lbs
12 reps at 100lbs
11 reps at 120lbs
10 reps at 140lbs

Lying leg push to ceiling:
5 sets of 10 reps

Raised feet push up (feet on bar at 5th notch of Smith machine):
8 reps w/push up stands 6" apart
8 reps w/push up stands 6" apart
6 reps w/push up stands 18" apart

1 Legged Romanian deadlift
8 reps at 18lbs
8 reps at 26lbs
8 reps at 26lbs

0.25 mile burner run around the track

Daily Supplements
10,000mg Creatine (gummies)
1 scoop Nutricost Pre-Workout Complex Powder
2 scoops Optimum Nutrition Amino Energy (post workout)
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
50mg DHEA
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
08/14/2025

10:15am

47 minutes resistance training (avg HR 138, max HR 177)

Jump Rope:
50 jumps
43 jumps
39 jumps
50 jumps

Smith machine incline press (bench at first notch up from flat);
12 reps at 110lbs
11 reps at 130lbs
7 reps at 150lbs
4 reps at 170lbs
2 reps at 180lbs

Cable rope seated row:
14 reps at 140lbs
12 reps at 150lbs
12 reps at 160lbs
14 reps at 160lbs

Cable rope curl:
12 reps at 90lbs
10 reps at 100lbs
8 reps at 110lbs
6 reps at 120lbs

Crunch:
30 reps at 2nd highest position on sit-up bench
15 reps highest position on sit-up bench
12 reps highest position on sit-up bench

Daily Supplements
10,000mg Creatine (gummies)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
08/15/2025

8:55am

5 minutes rowing 1100 meters (avg HR 133, max HR 144)
50 minutes resistance training (avg HR 129, max HR 174)

KB suitcase carry (distance is for each side):
65 yards at 53lbs
40 yards at 70lbs
50 yards at 70lbs
45 yards at 70lbs

Smith machine shrugs:
12 reps at 180lbs
10 reps at 230lbs (with straps)
10 reps at 250lbs (with straps)
9 reps at 270lbs (with straps)
8 reps at 290lbs (with straps)

Crunch:
15 reps highest position on sit-up bench
15 reps at 2nd highest position on sit-up bench
15 reps at 2nd highest position on sit-up bench
14 reps at 2nd highest position on sit-up bench

Cossack squat (bodyweight):
14 reps
12 reps at 14lbs
14 reps at 14lbs
14 reps at 14lbs

Battle Ropes:
3 sets of 25 seconds

TRX band row:
3 sets of 10 reps

Daily Supplements
10,000mg Creatine (gummies)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
08/16/2025

7:42am

5 minutes rowing 1060 meters (avg HR 127, max HR 143)
50 minutes resistance training (avg HR 134, max HR 168)

Flat db bench press (weight listed is for each db);
7 reps at 60lbs
6 reps at 70lbs
4 reps at 75lbs

Extended leg bent over row
8 reps at 50lbs
7 reps at 55lbs
8 reps at 60lbs

Arnold press (weight listed is for each db):
8 reps at 25lbs
7 reps at 30lbs
6 reps at 35lbs

db shoulder scaption (weight listed is for each db):
8 reps at 17.5lbs
7 reps at 17.5lbs
7 reps at 20lbs

Diverging lat pulldown machine;
10 reps at 150lbs
10 reps at 160lbs
10 reps at 170lbs

Cable tricep press down;
12 reps at 120lbs
12 reps at 130lbs
10 reps at 140lbs

wrist curls (a set of palm up & a set of palm down)
4' at 30lbs
4' at 30lbs
4' at 40lbs
4' at 35lbs

Jump Rope:
55 jumps

Stretches

Daily Supplements
10,000mg Creatine (gummies)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
08/19/2025

2:00pm

5 minutes rowing 1170 meters (avg HR 148, max HR 160)
53 minutes resistance training (avg HR 136, max HR 170)

Smith machine flat bench press:
8 reps at 160lbs
6 reps at 170lbs
4 reps at 180lbs
3 reps at 190lbs
3 reps at 200lbs (woot! The last time I benched 200lbs was 2018! I'm making progress, praise God!)

V-up with medicine ball in hands and at feet;
12 reps at 20lbs in hands and 10lbs at feet
12 reps at 20lbs in hands and 10lbs at feet
11 reps at 20lbs in hands and 10lbs at feet
11 reps at 20lbs in hands and 10lbs at feet

Smith machine split squat:
8 reps at 70lbs
8 reps at 90lbs
6 reps at 110lbs
5 reps at 130lbs

db reverse fly (weight listed is for each db)
10 reps at 12.5lbs
10 reps at 15lbs
10 reps at 17.5lbs
10 reps at 20lbs

Stretches

Daily Supplements
10,000mg Creatine (gummies)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
08/20/2025

1:30pm

4:23 running 0.5 miles (avg HR 148, max HR 164)
53 minutes resistance training (avg HR 148, max HR 180)

db single arm preachers curl:
8 reps at 25lbs
8 reps at 30lbs
5 reps at 35lbs
8 reps at 30lbs

Mountain climbers;
44 reps
48 reps
50 reps
54 reps

BB Sumo squat:
8 reps at 165lbs
6 reps at 185lbs
6 reps at 195lbs

Bar hang;
25 seconds (palms out)
20 seconds (palms facing each other)
20 seconds (palms in)

db overhead tricep extension:
14 reps at 40lbs
12 reps at 45lbs
10 reps at 50lbs

Half Turkish get up:
6 reps at 15lbs
6 reps at 17.5lbs
6 reps at 20lbs

Stretches

Daily Supplements
10,000mg Creatine (gummies)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
08/21/2025

10:45am

5 minutes rowing 1180 meters (avg HR 145, max HR 164)
50 minutes resistance training (avg HR 144, max HR 178)

Seated raised feet torso twists with 4lb medicine ball in outstretched hands;
24 reps
30 reps
32 reps
40 reps (I fell over at 14 reps but resumed)

24" Box jumps:
10 reps at BW
10 reps at 10lbs
10 reps at 15lbs
10 reps at 18lbs

Smith machine pull up (row):
7 reps
8 reps
9 reps
8 reps

Dips:
5 reps
6 reps
7 reps
8 reps

Walking Isometric kb shoulder carry;
70 yards @ 13lbs (each arm)
70 yards @ 18lbs (each arm)
80 yards @ 18lbs (each arm)

BB wrist curls:
14 reps at 65lbs
8 reps at 75lbs
4 reps at 80lbs w/5 second hold at end of last rep

Stretches

Daily Supplements
10,000mg Creatine (gummies)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
08/22/2025

9:00am

10 minutes rowing 2030 meters (avg HR 128, max HR 141)
42 minutes resistance training (avg HR 144, max HR 178)

Smith machine shoulder press:
12 reps at 70lbs
10 reps at 90lbs
6 reps at 110lbs
4 reps at 120lbs

Renegade Rows (weight listed is for each db):
5 reps per side at 40lbs
5 reps per side at 4.lbs
6 reps per side at 40lbs
6 reps per side at 40lbs

Smith machine vertical row:
8 reps at 70lbs
10 reps at 70lbs
8 reps at 80lbs
7 reps at 90lbs
5 reps at 100lbs

Raised feet push-up (feet on bar at 4th notch of Smith machine) w/push up stands shoulder width apart:
13 reps
12 reps
11 reps
10 reps

Crunches (situp bench at 3rd notch from highest):
15 reps
14 reps
14 reps

Stretches

Daily Supplements
10,000mg Creatine (gummies)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
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