Prodigalson's Cutting log

[prodigalso]

03/09/16 Legs

6:15am

30 minutes on the elliptical (2.85 miles)

Bb squats (these were done as just a half rep, to get used to do bb squats again);
6 reps at 90lbs
6 reps at 140lbs
6 reps at 180lbs
6 reps at 230lbs
6 reps at 280lbs

Standing bb calf raises;
16 reps at 180lbs
12 reps at 230lbs
10 reps at 280lbs

Bodyweight hamstring raise with resistance bands:
(two 15-35lb resistance bands are hooked to the upper level of the dumbbell rack, heel s are hooked under lower rack. Holding both bands over shoulders, lower torso to the floor as slowly as possible. I added an addition small resistance band so now am able to back up off the floor with a small bounce)
1st set: 10 reps
2nd set: 10 reps
3rd set: 10 reps

-1 fiber gummy
-Opti-Men multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

03/10/16 Chest

6:15am

12 minutes jogging (interval training, 1.02 miles)

incline bb press;
20 reps at 50lbs
15 reps at 70lbs
10 reps at 90lbs
6 reps at 110lbs
6 reps at 130lbs
4 reps at 150lbs
3 reps at 170lbs
2 reps at 190lbs

db flys (weight listed is for each db);
10 reps at 20lbs
10 reps at 25lbs
10 reps at 300lbs

close grip (hands touching) incline bb press;
three sets of 6 reps at 90lbs

9 push-ups

-2 fiber gummies
-One-A-Day men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
-Vitamin C, 2000mg

 

[prodigalso]

03/11/16 Arms

6:15am

30 minutes on the elliptical (2.85 miles)

bb curl;
6 @ 70lbs
6 @ 80lbs
6 @ 90lbs
6 @ 110lbs
6 @ 120lbs

Dips (slow reps at full extension);
3 sets of 4 reps @ BW

lever preacher’s curl;
6 @ 100lbs
5 @ 110lbs
3 @ 120lbs

Skullcrushers (EZ Curl bar. Each set was immediately followed by 10 reps of fast chest presses);
6 @ 90lbs
6 @ 110lbs
6 @ 120lbs

-1 fiber gummy
-Opti-Men multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

I'm heading to Japan for a couple of weeks for some automotive testing. I'll post here on Wednesday, then I should be back here in mid-April.

03/14/16 Back

6:15am

30 minutes on the elliptical (2.83 miles)

Balance ball hip raise (heels on the ball, try to get only the tops of shoulders touching the ground, then hold position for as long as possible):
1st set: 60 seconds
2nd set 90 seconds
3rd set 60 seconds

Horse stance Planks (on hands and knees with diagonally opposed foot and hand extended):
1st set: 45 seconds (each)
2nd set 45 seconds (each)
3rd set 45 seconds (each)

Balance ball planks (elbows on ball);
1st set: 45 seconds
2nd set 45 seconds
3rd set 45 seconds

-1 fiber gummy
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

03/16/16 Cardio

6:15am

35 minutes on the elliptical (3.22 miles)

Leg stretches

-1 fiber gummy
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

04/12/16 Cardio/Chest

5:35am

45 minutes on the elliptical (4.1 miles)

incline db press (weight listed is for each db);
12 reps at 50lbs
12 reps at 55lbs
6 reps at 60lbs

db flys (weight listed is for each db);
10 @ 20lbs
10 @ 25lbs
6 @ 30lbs

Raised feet push-up w/hands on db’s
1st set: 2 reps
2nd set: 3 reps
3rd set: 4 reps

-1 fiber gummy
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

04/13/16 Cardio/Arms

5:30am

50 minutes interval training on the treadmill (3.22 miles)
1st interval: 5 minutes jogging at 5.0mph, 0.5% incline
2nd interval: 5 minutes walking at 4.2mph 3% incline
3rd interval: 5 minutes jogging at 5.0mph 0.5% incline
4th interval: 5 minutes walking at 3.8 mph 3% incline, 50 hammer grip db curls @ 10lbs
5th interval: 5 minutes walking at 4.2 mph 3% incline
6th interval: 5 minutes walking at 3.8 mph 3% incline, 50 hammer grip db curls @ 10lbs
7th interval: 5 minutes walking at 4.2 mph 3% incline
8th interval: 5 minutes walking at 3.3 mph 3% incline, 50 hammer grip db curls @ 10lbs
9th interval: 5 minutes walking at 3.3 mph 3% incline
10th interval: 5 minutes walking at 3.3 mph 3% incline, 50 hammer grip db curls @ 10lbs

dips;
2 @ BW

db overhead tricep extension:
10 @ 50lbs
10 @ 55lbs
10 @ 60lbs

preachers curls;
8 @ 80lbs
6 @ 90lbs
4 @ 100lbs

-2 fiber gummies
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

04/14/16 Cardio

5:30am

50 minutes on the elliptical (4.4 miles)

Ab roller;
1st set: 6 reps
2nd set: 6 reps
3rd set: 6 reps

-2 fiber gummies
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

I went off diet for the duration of my time in Japan. Resumed the keto diet Wednesday morning. Was back in Ketosis within 4 days. (Praise God!).

04/18/16 Shoulders

6:05am

20 minutes jogging (1.85 miles)

arnold press (weight listed is for each db);
10 reps at 30lbs
8 reps at 35lbs
6 reps at 40lbs
6 reps at 45lbs

bb shrugs;
10 reps at 90lbs
10 reps at 180lbs
8 reps at 230lbs (with straps)
6 reps at 280lbs (with straps)
4 reps at 320lbs (with straps)

db lateral raises (weight listed is for each db);
30 reps at 15lbs

cable vertical rows;
15 reps at 80lbs
15 reps at 80lbs

-2 fiber gummies
-Opti-Men multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
-Vitamin C, 20000mg

 

[prodigalso]

04/19/16 Back

6:00am

17 minutes jogging (1.40 miles)

bb bent over row;
10 reps at 70lbs
10 reps at 80lbs
10 reps at 90lbs

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

db side bends;
10 reps at 50lbs
10 reps at 55lbs
10 reps at 60lbs

bb good mornings (bent leg);
7 reps at 90lbs
10 reps at 90lbs
10 reps at 90lbs

-2 fiber gummies
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

04/20/16 Legs

6:15am

30 minutes on the elliptical

bb squats;
6 reps at 90lbs (seated)
6 reps at 140lbs (seated)
6 reps at 180lbs (seated)
4 reps at 230lbs (seated)

-2 fiber gummies
-Opti-Men multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

04/21/16 Chest

6:05am

15 minutes on treadmill

bb press;
6 reps at 90lbs
6 reps at 110lbs
6 reps at 130lbs
6 reps at 150lbs
6 reps at 170lbs
4 reps at 190lbs
3 reps at 210lbs

incline bb press;
6 reps at 50lbs
6 reps at 70lbs
6 reps at 90lbs
6 reps at 110lbs
6 reps at 130lbs
6 reps at 150lbs
6 reps at 170lbs
4 reps at 190lbs

db flys (weight listed is for each db);
10 reps at 25lbs

-1 fiber gummy
-Opti-Men multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
-Vitamin C, 2000mg

 

[prodigalso]

04/22/16 Arms

5:55am

30 minutes on the elliptical (2.50 miles)

db curl (weight listed is for each db);
10 @ 20lbs
8 @ 25lbs
6 @ 30lbs
6 @ 35lbs
6 @ 40lbs
6 @ 45lbs
6 @ 50lbs

db overhead tricep extension;
6 @ 50lbs
6 @ 55lbs
6 @ 60lbs
6 @ 65lbs
6 @ 85lbs


-1 fiber gummy
-Opti-Men multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

04/25/16 Back

5:55am

45 minutes on the elliptical (4.1 miles)

Balance ball hip raise (heels on the ball, try to get only the tops of shoulders touching the ground, then hold position for as long as possible):
1st set: 90 seconds
2nd set 90 seconds
3rd set 90 seconds

Horse stance Planks (on hands and knees with diagonally opposed foot and hand extended):
1st set: 45 seconds (each)
2nd set 45 seconds (each)
3rd set 45 seconds (each)

Balance ball planks (elbows on ball);
1st set: 30 seconds
2nd set 30 seconds
3rd set 30 seconds

-1 fiber gummy
-Opti-Men multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
-Vitamin C, 20000mg

 

[prodigalso]

04/26/16 Shoulders

6:10am

10 minutes jogging (0.65 miles)

bb shoulder press ;
10 reps at 20lbs
8 reps at 40lbs
6 reps at 60lbs
6 reps at 80lbs
6 reps at 100lbs
3 reps at 120lbs
1 reps at 140lbs

db lateral raises (weight listed is for each db);
25 reps at 20lbs

bb shrugs;
8 reps at 180lbs
6 reps at 230lbs
4 reps at 280lbs
4 reps at 320lbs

-1 fiber gummiy
-Opti-Men multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

04/28/16 Chest

6:15am

20 minutes on treadmill, interval jogging (1.4 miles)

incline db press (weight listed is for each db);
8 reps at 50lbs
8 reps at 55lbs
8 reps at 60lbs
6 reps at 65lbs

incline db flys (weight listed is for each db);
6 reps at 20lbs
6 reps at 25lbs
6 reps at 30lbs
6 reps at 35lbs

push-ups;
1st set: 9 reps
2nd set: 6 reps

-1 fiber gummy
-Opti-Men multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

04/29/16 Cardio

6:00am

45 minutes on the elliptical (3.7 miles)

-2 fiber gummies
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

Yep, a lot of cardio lately. I'm trying to get my weight back down to 230lbs (or less).

05/02/16 Cardio

6:15am

45 minutes on the elliptical (4.3 miles)

-1 fiber gummy
-Opti-men multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

05/03/16 Back

6:15am

23 minutes jogging on treadmill (2.0 miles)

Balance ball hip raise (heels on the ball, try to get only the tops of shoulders touching the ground, then hold position for as long as possible):
1st set: 60 seconds
2nd set 90 seconds
3rd set 90 seconds

Horse stance Planks (on hands and knees with diagonally opposed foot and hand extended):
1st set: 60 seconds (each)
2nd set 60 seconds (each)
3rd set 60 seconds (each)

Balance ball planks (elbows on ball);
1st set: 30 seconds
2nd set 30 seconds
3rd set 30 seconds

db bent over row;
30 reps at 35lbs

db side bends;
30 reps at 50lbs


05/04/16 Shoulders

6:10am

45 minutes on the elliptical (4.0 miles)

bb shoulder press ;
30 reps at 50lbs

bb shrugs;
30 reps at 180lbs (with straps)

cable vertical rows;
30 reps at 80lbs


05/06/16 Cardio

6:10am

45 minutes on the elliptical (4.0 miles)


05/09/16 Arms

6:10am

45 minutes on the elliptical (4.0 miles)

1-2-3 Curls
7 @ 20lbs

Cable standing tricep extension;
63 @ 70lbs


05/10/16 Shoulders

30 minutes interval training on treadmill (2.3 miles)

bb shoulder press;
14 reps at 50lbs
9 reps at 50lbs
10 reps at 50lbs

 

[prodigalso]

05/011/16 Legs

6:10am

45 minutes on the elliptical (4.15 miles)

one legged squats ;
3 sets of six @ BW

-1 fiber gummiy
-Opti-Men multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

05/12/16 Chest

6:15am

35 minutes interval training on treadmill (2.7 miles)

BB press:
40 reps @ 60lbs

-1 fiber gummiy
-Opti-Men multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

Still in ketosis. Headed to Germany for a month long business trip on May 27th. Will weigh in the day before I leave.

05/13/16 Back

6:20am

45 minutes on the elliptical (4.15 miles)

V-Grip pull downs (this was a single superset) ;
10 @ 87.5lbs
10 @ 75lbs
10 @ 67.5lbs

-1 fiber gummiy
-Opti-Men multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

05/16/16 Chest

6:05am

50 minutes on the elliptical (4.50 miles)

db press (weight listed is for each db);
21 @ 50lbs
9 @ 55lbs
7 @ 60lbs

-1 fiber gummy
-One-A-Day men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

05/17/16 Shoulders

6:05am

30 minutes jogging (2.55 miles). This is a personal best! Longest run w/o stopping!

Arnold press (weight listed is for each db);
10 reps at 30lbs
8 reps at 35lbs
8 reps at 40lbs

bb shrugs;
6 reps at 180lbs
6 reps at 230lbs (with straps)
4 reps at 230lbs (with straps)

-1 fiber gummy
-Opti-Men multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

05/018/16 Legs

6:10am

50 minutes on the elliptical (4.40 miles)

-1 fiber gummy
-Opti-Men multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

05/19/16 Arms

6:05am

31 minutes jogging (2.65 miles). This is another personal best! Longest run w/o stopping!

1-2-3 db curl (weight listed is for each db);
Grab dumbbell with a hammer grip

Left hand; 1 rep
Right hand; 1 rep
Both hands; 1 rep

Right hand; 2 reps
Left hand; 2 reps
Both hands; 2 reps

Left hand; 3 reps
Right hand; 3 reps
Both hands; 3 reps

Right hand; 4 reps
Left hand; 4 reps
Both hands; 4 reps

…and so on..

7 reps at 20lbs (42 reps actual, each arm)

Bent over cable tricep extension;
30 @ 130lbs

Standing cable tricep extensions(
10 @ 130
15 @ 90lbs
13 @90lbs

-1 fiber gummy
-Opti-Men multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

05/20/16 Cardio

6:10am

50 minutes on the elliptical (4.45 miles)

-1 fiber gummy
-Opti-Men multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

05/23/16 Cardio

6:15am

61 minutes on the elliptical (5.5 miles)

-1 fiber gummy
-Opti-Men multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

05/24/16 Back

6:05am

32 minutes jogging (same as before, no rest or break - 2.75 miles). I'm almost to a 5K. When I get close, I may participate in a 5K.

bb bent leg good mornings;
30 reps at 70lbs

Chin-ups;
Three "sets" of 1 rep

reverse flys (weight listed is for each db);
10 reps at 15lbs
8 reps at 17.5lbs
6 reps at 20lbs

Quads, hams and calf stretches (60 seconds each)

-1 fiber gummy
-Opti-Men multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[Donna]

What is Your goal Prodi? Try to decrese 230 lbs and cut..

2 day in row cardio, it is tow much for me... But everybody knows about their limits and posibilities...

 

[prodigalso]

Yeah, it's a lot of cardio, but I'm really focused on cutting. Want to reach ~200lbs then clean bulk back up.

 

[Donna]

Yeah, it's a lot of cardio, but I'm really focused on cutting. Want to reach ~200lbs then clean bulk back up.

Too much cardio for me... 2 days in row... Which time You plan to reach 200 lbs?

 

[prodigalso]

Yes, I'd like to reach under 10% bf. Probably will take at least six months.

 

[prodigalso]

Friday I'll be flying to Stuttgart where I'll be working for a month. I plan to join a gym and alternately work out or run every night (I might try to do both every other day, maybe run s shorter distance on the days I'm also working out). I don't want to lose what (by God's grace) I've worked up to in terms of stamina and down to in terms of weight. I'll 'weigh in' Friday morning.

05/25/16 Cardio

6:15am

62 minutes on the elliptical (5.65 miles)

-1 fiber gummy
-Opti-Men multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

05/26/16 Chest

6:15am

25 minutes jogging (no rest or break - 2.12 miles)

incline bb press;
15 @ 50lbs
14 @ 70lbs
11 @ 90lbs
9 @ 110lbs
4 @ 140lbs

db flys (weight listed is for each db);
10 @ 20lbs
8 @ 25lbs
6 @ 30lbs
4 @ 35lbs

Raised feet push-ups w/hands on dumbbells;
1 set of 4 reps

-1 fiber gummy
-Opti-Men multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

Whew! Back from my month-long sojourn in Germany. Didn't gain as much weight back this time as I did when I went to Japan, likely due to the fact that I tried to run 2x per week, walked about 1.5 miles per day and tried to be reasonable about my eating. So,as of Tuesday morning, I'm back to the ketogenic diet. I expect it to take three to four days to get into ketosis (to be confirmed by Ketostix).

07/06/16 Cardio

6:10am

21 minutes on the elliptical (2.0 miles)

-1 fiber gummy
-Opti-Men multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

07/07/16 Back

6:15am

15 minutes on the treadmill (1.11 miles)

Balance ball hip raise (heels on the ball, try to get only the tops of shoulders touching the ground, then hold position for as long as possible):
1st set: 90 seconds
2nd set 90 seconds
3rd set 90 seconds

Horse stance Planks (on hands and knees with diagonally opposed foot and hand extended):
1st set: 40 seconds (each)
2nd set 30 seconds (each)
3rd set 30 seconds (each)

db side bends;
10 reps at 50lbs
10 reps at 55lbs
10 reps at 60lbs
10 reps at 65lbs

db bent over row;
10 reps at 40lbs
10 reps at 45lbs
10 reps at 50lbs
10 reps at 55lbs

narrow grip pull down;
6 reps at 112.5lbs
6 reps at 112.5lbs
6 reps at 112.5lbs

-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
-Vitamin C, 10000mg

 

[prodigalso]

07/08/16 Chest

6:05am

15 minutes elliptical (1.35 miles)

bb press;
6 reps at 90lbs
6 reps at 110lbs
6 reps at 13llbs
6 reps at 150lbs
6 reps at 170lbs
4 reps at 190lbs
3 reps at 210lbs
1 reps at 230lbs

incline bb press;
6 reps at 50lbs
6 reps at 70lbs
6 reps at 90lbs
6 reps at 110lbs
4 reps at 130lbs
35 reps at 50lbs


-Opti-Men multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

07/12/16 Arms

6:05am

15 minutes jogging (1.25 miles).
15 minutes fast walking (0.75 miles).

1-2-3 db curl (weight listed is for each db);
Grab dumbbell with a hammer grip

Left hand; 1 rep
Right hand; 1 rep
Both hands; 1 rep

Right hand; 2 reps
Left hand; 2 reps
Both hands; 2 reps

Left hand; 3 reps
Right hand; 3 reps
Both hands; 3 reps

Right hand; 4 reps
Left hand; 4 reps
Both hands; 4 reps

…and so on..

6 reps at 20lbs (42 reps actual, each arm)
4 reps at 25lbs (30 reps actual, each arm)
6 reps at 30lbs (20 reps actual, each arm)

Standing cable tricep extensions w/rope:
15 @ 90
15 @ 100lbs
15 @ 110lbs

Preacher's curl;
13 @ 70lbs

Bent over cable tricep extension;
25 @ 70lbs

-2 fiber gummies
-Opti-Men multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)

 

[prodigalso]

07/13/16 Cardio

6:05am

45 minutes on the elliptical (4.0 miles)

-1 fiber gummy
-Opti-Men multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

07/14/16 Chest

6:05am

17 minutes jogging (1.5 miles)

incline db press (weight listed is for each db);
6 @ 55lbs
6 @ 60lbs
6 @ 65lbs

incline db flys (weight listed is for each db);
6 @ 20lbs
6 @ 25lbs
6 @ 30lbs

incline close grip bb presses;
12 @ 70lbs
12 @ 70lbs
12 @ 70lbs

Wide "grip" push-ups;
3 sets of 6 reps

Standard push-ups;
1 set of 15 reps

-1 fiber gummy
-Opti-Men multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

07/15/16 Cardio

6:05am

50 minutes on the elliptical (4.40 miles)

-1 fiber gummy
-One-A-Day men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

07/18/16 Cardio

6:05am

50 minutes on the elliptical (4.45 miles)

-1 fiber gummy
-One-A-Day men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

Had some Crystal Light last night. I'm fairly certain that's what knocked me out of keto, because when I checked this morning, there was not even a trace on the ketostix.

07/19/16 Shoulders

6:00am

23 minutes jogging (2.0 miles)

bb shoulder press ;
6 reps at 50lbs
6 reps at 60lbs
6 reps at 70lbs
6 reps at 80lbs

db lateral raises (weight listed is for each db);
6 reps at 20lbs
6 reps at 25lbs
6 reps at 30lbs

bb shrugs;
6 reps at 180lbs
6 reps at 230lbs (with straps)
6 reps at 280lbs (with straps)

cable vertical rows;
6 reps at 100lbs
6 reps at 110lbs
6 reps at 120lbs

-Opti-Men multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

07/20/16 Cardio

6:05am

50 minutes on the elliptical (4.40 miles)

-1 fiber gummy
-One-A-Day men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

07/21/16 Misc

6:05am

36 minutes jogging (2.85 miles). The first 15 minutes I jogged w/o stopping, then the following 21 minutes were intervals.Average pace was 12.63 minutes per mile.

Balance ball hip raise (heels on the ball, try to get only the tops of shoulders touching the ground, then hold position for as long as possible):
1st set: 60 seconds

Horse stance Planks (on hands and knees with diagonally opposed foot and hand extended):
1st set: 45 seconds (each)
2nd set 35 seconds (each)
3rd set 30 seconds (each)

db lunges;
6 reps at 40bs
6 reps at 50lbs
6 reps at 60lbs


-2 fiber gummies
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
-Vitamin C, 20000mg

 

[prodigalso]

07/22/16 Cardio

6:05am

50 minutes on the elliptical (4.20 miles)

-1 fiber gummy
-One-A-Day men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

07/25/16 Cardio

6:05am

60 minutes on the elliptical (5.20 miles)

-1 fiber gummy
-One-A-Day men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

07/26/16 Back

5:55am

30 minutes interval jogging (2.4 miles)

Press-up (lay flat on your stomach. Push up with hands flat on floor, shoulder width apart until shoulders are perpendicular to floor, but pelvis is still touching. Return to floor and repeat).
1st set: 8 reps
2nd set 8 reps
3rd set 8 reps

db bent over row (weight listed is for each db);
10 reps at 40lbs
8 reps at 45lbs
6 reps at 50lbs

V-grip pull down;
6 reps at 100lbs
6 reps at 112.5lbs
6 reps at 125lbs

db reverse flys (weight listed is for each db);
25 reps at 25lbs

db bent leg deadlifts (weight listed is for each db);
25 reps at 25lbs

-2 fiber gummies
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
-Vitamin C, 10000mg

 

[prodigalso]

07/27/16 Cardio

6:05am

60 minutes on the elliptical (5.0 miles)

-1 fiber gummy
-One-A-Day men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg