Prodigalson's Cutting log

[prodigalso]

08/07/17

6:15am

3 minutes on treadmill (0.31 miles)

Chin –ups:
1st set: 2 reps
2nd set: 3 reps
3rd set: 2 reps
4th set: 2 reps
5th set: 1 reps

DB bent over row;
10 reps at 55lbs
10 reps at 55lbs
10 reps at 55lbs

DB seated single arm overhead press;
8 reps at 40lbs
8 reps at 40lbs
8 reps at 40lbs

Jump Rope:
1st set: 50
2nd set: 50

High Intensity intervals on treadmill:
1st set; 12mph for 10 seconds
2nd set; 12mph for 10 seconds
3rd set; 12mph for 10 seconds

-2 fiber gummies
-Opti-Men Multivitamin

 

[prodigalso]

08/08/17

5:50am

35 minutes rowing (8100 meters)
_____________________________________________________________


5:00pm

Bench press:
10 reps at 135lbs
10 rep at 160lbs
10 rep at 160lbs
10 rep at 160lbs
10 rep at 160lbs

BB Squat:
5 reps at 135lbs
5 reps at 185lbs
5 sets of 5 reps at 225lbs

High intensity intervals on assault bike
5 sets of 0.1 miles in 5:01

-2 fiber gummies
-Opti-Men Multivitamin

 

[prodigalso]

08/09/17

6:00am

5 minutes on elliptical

Leg press;
12 reps at 175lbs
12 reps at 175lbs
12 reps at 187.5lbs

Machine leg curl;
10 reps at 125lbs
10 reps at 137.5lbs
10 reps at 150lbs

Tricep Pressdowns
10 reps at 180lbs
10 reps at 180lbs
10 reps at 180lbs

Split Squats;
2 sets of 8 reps at 40lbs

-2 fiber gummies
-Opti-Men multivitamin

 

[prodigalso]

08/10/17

5:50am

30 minutes on elliptical (4.1 miles avg HR: 128bpm, max HR: 155bpm)
_____________________________________________________________

 

[prodigalso]

08/11/17

6:05am

5 minutes on treadmill (0.53 miles)

Unilateral Flat DB press;
8 reps at 55lbs
8 reps at 60lbs
8 reps at 65lbs

Machine fly;
10 reps at 168lbs
10 reps at 168lbs
10 reps at 168lbs

EZ Curl bar skullcrushers
10 reps at 70lbs
10 reps at 70lbs

Preacher’s Curl Machine;
10 reps at 90lbs
10 reps at 90lbs

Jump Rope:
1 set of 65

-2 fiber gummies
-Opti-Men multivitamin

 

[prodigalso]

08/14/17

6:15am

5 minutes on treadmill (0.50 miles)

Wide Grip Pull down:
7 reps at 125lbs
7 reps at 125lbs
7 reps at 125lbs
7 reps at 137.5lbs

DB bent over row;
12 reps at 50lbs
12 reps at 50lbs
12 reps at 50lbs

DB seated single arm overhead press;
10 reps at 40lbs
10 reps at 35lbs
10 reps at 35lbs

Jump Rope:
1st set: 56
2nd set: 45

-2 fiber gummies
-Opti-Men Multivitamin

 

[prodigalso]

08/15/17

6:05am

30 minutes rowing (6300 meters avg HR: 135bpm, max HR: 174bpm)
_____________________________________________________________

 

[prodigalso]

08/16/17

6:10am

10 minutes on treadmill (1 mile, avg HR: 149bpm, max HR: 158bpm )

Leg press;
6 reps at 175lbs
6 reps at 187.5lbs
6 reps at 200lbs
6 reps at 212.5lbs

Machine leg curl;
6 reps at 150lbs
6 reps at 162.5lbs
6 reps at 175lbs
6 reps at 187.5lbs

Tricep Pressdowns
12 reps at 170lbs
12 reps at 170lbs
12 reps at 170lbs

Split Squats;
10 reps at 40lbs
10 reps at 30lbs
10 reps at 30lbs

Jump Rope:
1st set: 50
2nd set: 30

-2 fiber gummies
-Opti-Men multivitamin

 

[prodigalso]

*Update: As of the weekend, I was 222.6lbs. This is my lowest weight in 15 years! God is good!

08/17/17

6:10am

30 minutes rowing (6100 meters, avg HR: 131bpm, max HR: 161bpm)
_____________________________________________________________

 

[prodigalso]

08/18/17

6:05am

11 minutes on treadmill (1 mile, avg HR: 147bpm, max HR: 163bpm )

Unilateral Flat DB press;
10 reps at 55lbs
10 reps at 55lbs
10 reps at 60lbs

Machine fly;
12 reps at 168lbs
12 reps at 168lbs
12 reps at 180lbs

EZ Curl bar skullcrushers
12 reps at 70lbs
12 reps at 70lbs

Preacher’s Curl Machine;
12 reps at 90lbs
12 reps at 80lbs

Jump Rope:
1st set: 28
2nd set: 35

-2 fiber gummies
-Opti-Men multivitamin

 

[prodigalso]

09/11/17

6:05am

10 minutes on treadmill (1.0 miles, avg HR:152bpm, max HR: 166bpm)

Wide Grip pull-down:
9 reps at 112.5lbs
9 reps at 125lbs
9 reps at 112.5lbs
9 reps at 112.5lbs

DB bent over row;
14 reps at 45lbs
14 reps at 50lbs
14 reps at 55lbs

DB seated overhead press;
10 reps at 30lbs
10 reps at 35lbs
10 reps at 40lbs
10 reps at 45lbs

Jump Rope:
1st set: 40
2nd set: 45

-2 fiber gummies
-Opti-Men Multivitamin

 

[prodigalso]

09/12/17

6:05am

30 minutes rowing (6900 meters, avg HR:158bpm, max HR: 183bpm)
_____________________________________________________________

4:30pm

Bench press:
10 reps at 135lbs
9 rep at 165lbs
10 rep at 145lbs
10 rep at 145lbs
10 rep at 142lbs

BB Squat:
5 reps at 135lbs
4 reps at 185lbs
4 reps at 225lbs
4 reps at 195lbs
4 reps at 165lbs

-2 fiber gummies
-Opti-Men Multivitamin

 

[prodigalso]

09/13/17

6:10am

10 minutes on treadmill (1 mile, avg HR: 149bpm, max HR: 164bpm )

Leg press;
8 reps at 175lbs
8 reps at 175lbs
8 reps at 187.5lbs
8 reps at 200lbs

Machine leg curl;
8 reps at 150lbs
8 reps at 150lbs
8 reps at 162.5lbs
8 reps at 162.5lbs

Tricep Pressdowns
8 reps at 180lbs
8 reps at 190lbs
8 reps at 200lbs
4 reps at 200lbs

Split Squats;
7 reps at 20lbs
7 reps at 20lbs
7 reps at 20lbs
7 reps at 20lbs

Jump Rope:
1st set: 50
2nd set: 36

-2 fiber gummies
-99mg Potassium
-250mg Magnesium
-5,000mg vitamin D3
-Opti-Men multivitamin

 

[prodigalso]

09/14/17

6:05am

35 minutes rowing (7300 meters, avg HR: 140bpm, max HR: 164bpm)
_____________________________________________________________

BB bench press;
5 reps at 135lbs
3 reps at 185lbs
3 reps at 185lbs
3 reps at 185lbs
3 reps at 185lbs

Raised feet ring push up (14”box);
2 sets of 8 reps

Physioball pot stir on elbows:
4 sets of 8 reps

One arm DB preacher’s curl:
2 sets of 10 reps at 25 lbs

-2 fiber gummies
-Opti-Men Multivitamin

 

[prodigalso]

09/15/17

6:10am

5 minutes on rower

Unilateral Flat DB press;
4 reps at 55lbs
4 reps at 60lbs
4 reps at 65lbs
4 reps at 70lbs

Machine fly;
6 reps at 180lbs
6 reps at 180lbs
6 reps at 180lbs
6 reps at 192lbs

EZ Curl bar skullcrushers
7 reps at 70lbs
7 reps at 70lbs
7 reps at 80lbs

Preacher’s Curl Machine;
7 reps at 80lbs
7 reps at 90lbs
7 reps at 100lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-1500mg spirulina
-Opti-Men multivitamin

 

[prodigalso]

09/19/17

5:55am

46.5 minutes rowing (10,000 meters, avg HR: 150bpm, max HR: 183bpm)
_____________________________________________________________


BB bench press;
5 reps at 80lbs
5 reps at 130lbs
5 reps at 130lbs
5 reps at 130lbs
5 reps at 130lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-1500mg spirulina
-Opti-Men multivitamin

 

[prodigalso]

09/20/17

6:10am

10 minutes on treadmill (1 mile, avg HR: 145bpm, max HR: 158bpm )

Leg press;
10 reps at 175lbs
10 reps at 175lbs
10 reps at 175lbs
10 reps at 175lbs

Machine leg curl;
10 reps at 137.5lbs
10 reps at 137.5lbs
10 reps at 137.5lbs
10 reps at 137.5lbs

Tricep Pressdowns
10 reps at 170lbs
9 reps at 170lbs
10 reps at 160lbs

Split Squats;
6 reps at 30lbs
6 reps at 30lbs
6 reps at 30lbs

Jump Rope:
1st set: 20

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-1500mg spirulina
-Opti-Men multivitamin

 

[prodigalso]

09/21/17

6:00am

40 minutes rowing (8400 meters, avg HR: 147bpm, max HR: 178bpm)
_____________________________________________________________

5:00pm

Box Squats (seated completely on a 14” box)
10 reps at 95lbs
6 reps at 115lbs
6 reps at 135lbs
6 reps at 155lbs
6 reps at 175lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-1500mg spirulina
-Opti-Men multivitamin

 

[prodigalso]

09/22/17

6:05am

18 minutes on treadmill (1.68 miles, avg HR: 150bpm, max HR: 169bpm )

Machine fly;
8 reps at 180lbs
8 reps at 180lbs
8 reps at 180lbs
8 reps at 180lbs

EZ Curl bar skullcrushers
11 reps at 70lbs
9 reps at 70lbs
8 reps at 70lbs

Preacher’s Curl Machine;
9 reps at 70lbs
9 reps at 80lbs
9 reps at 80lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-1500mg spirulina
-Opti-Men multivitamin

 

[prodigalso]

09/25/17

6:05am

10 minutes on elliptical (1.3 miles, avg HR:119bpm, max HR: 132bpm)

DB bent over row;
16 reps at 45lbs
16 reps at 45lbs
16 reps at 45lbs

Wide Grip pull-down:
6 reps at 112.5lbs
6 reps at 125lbs
6 reps at 137.5lbs
6 reps at 150lbs

DB seated overhead press;
8 reps at 35lbs
8 reps at 35lbs
8 reps at 40lbs
8 reps at 45lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-1500mg spirulina
-Opti-Men multivitamin

 

[prodigalso]

09/26/17

6:00am

30 minutes rowing (6050 meters, avg HR: 142bpm, max HR: 181bpm)
_____________________________________________________________


4:30pm

Bench press:
5 reps at 135lbs
5 rep at 185lbs
5 rep at 205lbs
5 rep at 205lbs
5 rep at 205lbs
5 rep at 205lbs

BB Squat:
5 reps at 135lbs
5 reps at 185lbs
5 reps at 200lbs
5 reps at 200lbs
5 reps at 200lbs
5 reps at 200lbs

Dead Bug:
Lay on back, raise diagonal leg/arm then alternate
2 sets of 8 reps

BB Sumo Deadlift:
5 reps at 135lbs
5 reps at 185lbs
5 reps at 235lbs
5 reps at 235lbs
3 reps at 235lbs
2 reps at 235lbs

Rear Foot elevated squat :
2 set of 8 reps at 20lbs

Assault Bike :
2 sets of 0.1 miles at high intensity

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-1500mg spirulina
-Opti-Men multivitamin

 

[prodigalso]

09/27/17

10 minutes on elliptical (1.20 miles, avg HR: 125bpm, max HR: 148bpm )

Leg press;
8 reps at 175lbs
8 reps at 175lbs
8 reps at 187.5lbs

Machine leg curl;
8 reps at 137.5lbs
8 reps at 137.5lbs
8 reps at 150lbs

Machine leg extensions
8 reps at 150lbs
8 reps at 150lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-1500mg spirulina
-Opti-Men multivitamin

 

[prodigalso]

09/28/17

6:00am

30 minutes rowing (6550 meters, avg HR: 140bpm, max HR: 176bpm)
_____________________________________________________________

4:30pm

Trap bar deadlift;
5 reps at 155lbs
5 reps at 265lbs
5 reps at 265lbs
5 reps at 265lbs

BB close grip bench press;
5 reps at 135lbs
4 reps at 185lbs
4 reps at 185lbs
4 reps at 185lbs

GHD planks;
3 sets of 30 seconds holding a 45lb weight

Physioball pot stir on elbows;
2 sets of 6 reps

Band pull-aparts;
3 sets of 15 reps

Jacob’s Ladder;
2 sets of 75ft

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-1500mg spirulina
-Opti-Men multivitamin

 

[prodigalso]

10/02/17

5:55am

10:26 on treadmill (1 mile, avg HR: 148bpm, max HR: 165bpm )

V-Grip Seated Cable Row;
8 reps at 225lbs
8 reps at 245lbs
8 reps at 270lbs

BB Overhead tricep ext;
8 reps at 70lbs
8 reps at 70lbs

Narrow pronated grip pulldown
8 reps at 100lbs
8 reps at 112.5lbs
8 reps at 125lbs

BB bicep curl;
8 reps at 70lbs
8 reps at 80lbs

HIIT Cardio on the elliptical;
7 sets of 15s high intensity, 40 seconds recovery, 0.85 miles total distance

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-1500mg spirulina
-Opti-Men multivitamin

 

[prodigalso]

10/03/17

6:00am

35 minutes rowing (7230 meters, avg HR: 149bpm, max HR: 170bpm)
_____________________________________________________________

4:30pm

Bench press:
6 reps at 135lbs
5 rep at 185lbs
4 rep at 205lbs
4 rep at 205lbs
4 rep at 205lbs
3 rep at 205lbs

BB Squat:
6 reps at 135lbs
3 reps at 185lbs
3 reps at 220lbs
3 reps at 220lbs
3 reps at 220lbs
3 reps at 220lbs
3 reps at 220lbs

Dead Bug:
Lay on back, raise diagonal leg/arm then alternate
2 sets of 10 reps

BB Sumo Deadlift:
6 reps at 135lbs
3 reps at 225lbs
1 reps at 255lbs
3 reps at 225lbs
3 reps at 225lbs
3 reps at 225lbs

Assault Bike :
3 sets of 0.1 miles at high intensity

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-1500mg spirulina
-Opti-Men multivitamin

 

[prodigalso]

10/04/17

10:50 on treadmill (1.0 miles, avg HR: 142bpm, max HR: 155bpm )

Leg press;
10 reps at 175lbs
10 reps at 175lbs
10 reps at 187.5lbs

Machine leg extensions
10 reps at 150lbs
10 reps at 162.5lbs

Plate pinches
30 seconds at 25lbs
30 seconds at 25lbs
30 seconds at 25lbs

HIIT Sprinting on treadmill
2 sets of 12 seconds at 12mph

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-1500mg spirulina
-Opti-Men multivitamin

 

[prodigalso]

10/05/17

6:00am

35 minutes rowing (7410 meters, avg HR: 141bpm, max HR: 174bpm)
_____________________________________________________________


4:20pm

Trap bar deadlift;
10 reps at 155lbs
6 reps at 225lbs
3 reps at 245lbs
3 reps at 245lbs
3 reps at 245lbs
3 reps at 245lbs
3 reps at 245lbs

BB close grip bench press;
5 reps at 135lbs
3 reps at 200lbs
3 reps at 200lbs
2 reps at 200lbs
3 reps at 200lbs

GHD planks;
3 sets of 40 seconds holding a 45lb weight

Physioball pot stir on elbows;
2 sets of 8 reps

Band pull-aparts;
3 sets of 20 reps

Jacob’s Ladder;
2 sets of 90ft

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-1500mg spirulina
-Opti-Men multivitamin

 

[prodigalso]

10/06/17

6:05am

10:45 on treadmill (1 mile, avg HR: 138bpm, max HR: 156bpm )

Alternating DB press;
7 reps at 50lbs
7 reps at 55lbs
7 reps at 60lbs

BB overhead tricep extension;
12 reps at 70lbs
12 reps at 60lbs
12 reps at 60lbs

Machine Chest Press;
3 sets of 10 reps at 150lbs

Machine Preacher’s Curl;
12 reps at 60lbs
12 reps at 70lbs
12 reps at 80lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-1500mg spirulina
-Opti-Men multivitamin

 

[prodigalso]

10/09/17

5:55am

10:24 on treadmill (1 mile, avg HR: 142bpm, max HR: 153bpm )

V-Grip Seated Cable Row;
6 reps at 225lbs
6 reps at 245lbs
6 reps at 270lbs
6 reps at 270lbs

BB Overhead tricep ext;
10 reps at 70lbs
10 reps at 70lbs

Narrow pronated grip pulldown
6 reps at 100lbs
6 reps at 112.5lbs
6 reps at 125lbs
6 reps at 137.5lbs

BB bicep curl;
10 reps at 80lbs
10 reps at 90lbs

HIIT Cardio on rower;
5 sets of 20s high intensity, 40 seconds recovery, 1000 meters total distance

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-1500mg spirulina
-Opti-Men multivitamin

 

[prodigalso]

10/10/17

6:00am

40 minutes rowing (8200 meters, avg HR: 134bpm, max HR: 166bpm)
_____________________________________________________________

 

[prodigalso]

10/11/17

11 minutes on treadmill (1.11 miles, avg HR: 147bpm, max HR: 163bpm )

Leg press;
12 reps at 175lbs
12 reps at 167.5lbs
12 reps at 167.5lbs

Machine leg curl;
12 reps at 150lbs
12 reps at 137.5lbs
12 reps at 137.5lbs

Machine leg extensions
12 reps at 150lbs
12 reps at 162.5lbs

Plate pinches
17 seconds at 25lbs
40 seconds at 25lbs

HIIT Sprinting on treadmill
2 sets of 12 seconds at 12mph

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-1500mg spirulina
-Opti-Men multivitamin

 

[prodigalso]

10/12/17

6:10am

40 minutes rowing (9300 meters, avg HR: 165bpm, max HR: 180bpm)
_____________________________________________________________

 

[prodigalso]

10/16/17

5:55am

10:24 on elliptical (1.55 mile, avg HR: 118bpm, max HR: 141bpm )

Seated Cable Row;
5 reps at 245lbs

BB Overhead tricep ext;
12 reps at 50lbs
12 reps at 50lbs

Chin-Ups;
1st set: 3 reps
2nd set: 2 reps

Narrow pronated grip pulldown
5 reps at 125lbs

HIIT Cardio on rower;
4 sets of 20s high intensity, 40 seconds recovery, 900 meters total distance

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-1500mg spirulina
-Opti-Men multivitamin

 

[prodigalso]

10/17/17

6:00am

45 minutes rowing (9500 meters, avg HR: 146bpm, max HR: 181bpm)
_____________________________________________________________

4:20pm

BB bench press;
10 reps at 100lbs
3 reps at 170lbs
3 reps at 170lbs
3 reps at 170lbs

Physioball pot stir on elbows;
1 set of 6 reps

Band pull-aparts;
2 sets of 15 reps


-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-1500mg spirulina
-Opti-Men multivitamin

 

[prodigalso]

10/18/17

20 minutes on elliptical (2.6 miles, avg HR: 121bpm, max HR: 151bpm )

Leg press;
6 reps at 125lbs
6 reps at 112.5lbs

Machine leg curl;
12 reps at 112.5lbs

Machine leg extensions
10 reps at 112.5lbs

HIIT Sprinting on rower
2 sets of 20 seconds high intensity

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-1500mg spirulina
-Opti-Men multivitamin

 

[prodigalso]

10/19/17

6:10am

30 minutes rowing (6110 meters, avg HR: 138bpm, max HR: 161bpm)

 

[prodigalso]

10/20/17

30 minutes on treadmill (1.73 miles, avg HR: 109bpm, max HR: 121bpm )

 

[prodigalso]

Went to a Push/Pull Pwerlifting competition on Saturday. Deadlift was 140kg, bench was 110kg. Received a silver medal for the 105kg M1A class.

10/23/17

10:37 on treadmill (1.0 miles, avg HR: 144bpm, max HR: 172bpm )

1 arm incline DB press;
6 reps at 55lbs
6 reps at 60lbs
6 reps at 65lbs

DB Bent over row;
6 reps at 65lbs
6 reps at 70lbs
6 reps at 75lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-1500mg spirulina
-Opti-Men multivitamin

 

[prodigalso]

10/24/17

5:50am

30 minutes rowing (6120 meters, avg HR: 131bpm, max HR: 157bpm)
_____________________________________________________________

 

[prodigalso]

10/26/17

5:50am

30 minutes rowing (6220 meters, avg HR: 142bpm, max HR: 168bpm)
_____________________________________________________________
4:20pm

Trap bar deadlift;
7 reps at 105lbs
5 reps at 155lbs
5 reps at 205lbs
5 reps at 205lbs
5 reps at 205lbs

BB bench press;
5 reps at 135lbs
5 reps at 185lbs
5 reps at 185lbs
5 reps at 185lbs

BB squats (deep);
5 reps at 135lbs
5 reps at 135lbs
5 reps at 135lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-1500mg spirulina
-Opti-Men multivitamin

 

[prodigalso]

10/27/17

6:00am

10:12 minutes on treadmill (1.0 miles, avg HR: 144bpm, max HR: 161bpm)

Alternating incline DB press;
7 reps at 45lbs
7 reps at 45lbs
7 reps at 50lbs

BB curls;
7 reps at 60lbs
12 reps at 50lbs
12 reps at 50lbs

Lever chest press;
10 reps at 137.5lbs
10 reps at 125lbs
10 reps at 125lbs

BB overhead tricep extension;
12 reps at 50lbs
12 reps at 50lbs
12 reps at 50lbs


-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-1500mg spirulina
-Opti-Men multivitamin

 

[prodigalso]

10/30/17

6:00am

10:00 on treadmill (1 mile, avg HR: 140bpm, max HR: 155bpm )

Wide Grip Seated Cable Row;
8 reps at 205lbs
8 reps at 225lbs
8 reps at 245lbs

BB bicep curl;
8 reps at 70lbs
8 reps at 80lbs

V-Grip pulldown
8 reps at 125lbs
8 reps at 137.5lbs
8 reps at 150

BB Overhead tricep ext;
8 reps at 70lbs
8 reps at 80lbs

HIIT Sprinting on treadmill
3 sets of 12 seconds at 12mph

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-1500mg spirulina
-Opti-Men multivitamin

 

[prodigalso]

10/31/17

5:50am

30 minutes rowing (6550 meters, avg HR: 143bpm, max HR: 171bpm)
_____________________________________________________________

4:20pm

BB deadlift;
5 reps at 135lbs
3 reps at 185lbs
1 reps at 300lbs
1 reps at 300lbs
1 reps at 300lbs

BB bench press;
5 reps at 135lbs
5 reps at 185lbs
5 reps at 205lbs
5 reps at 205lbs
5 reps at 205lbs

BB squats (deep);
6 reps at 135lbs
5 reps at 185lbs
5 reps at 210lbs
5 reps at 210lbs
5 reps at 210lbs

Planks;
2 sets of 10 seconds each

High intensity intervals on assault bike
4 sets of 0.1 miles in 6:20

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-1500mg spirulina
-Opti-Men multivitamin

 

[prodigalso]

11/01/17

10 minutes on elliptical (1.47 miles, avg HR: 125bpm, max HR: 147bpm )

Leg press;
8 reps at 175lbs
8 reps at 175lbs
8 reps at 187.5lbs

Machine leg curl;
8 reps at 125lbs
8 reps at 137.5lbs
8 reps at 150lbs

Machine leg extensions
8 reps at 175lbs
8 reps at 187.5lbs

Plate pinches
35 seconds at 25lbs
35 seconds at 25lbs
35 seconds at 25lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-1500mg spirulina
-Opti-Men multivitamin

 

[prodigalso]

11/02/17

5:50am

30 minutes rowing (6800 meters, avg HR: 155bpm, max HR: 180bpm)
_____________________________________________________________

4:20pm

Goblet Split Squat;
6 reps at 20lbs
6 reps at 20lbs
6 reps at 20lbs

BB bench press; Three seconds down, fast up
10 reps at 155lbs
10 reps at 155lbs
10 reps at 155lbs

Hyperextension DB Deadlift;
30 seconds holding a 30lb weight
30 seconds holding a 40lb weight
30 seconds holding a 40lb weight

Suitcase carry (kettlebell);
2 sets of 30 yards per arm at 62lbs

TRX band Rows;
3 sets of 10 reps

Jacob’s Ladder;
2 sets of 85ft

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-1500mg spirulina
-Opti-Men multivitamin

 

[prodigalso]

11/03/17

6:00am

9:57 on treadmill (1.0 miles, avg HR: 141bpm, max HR: 160bpm)

Alternating incline DB press;
7 reps at 45lbs
7 reps at 55lbs
7 reps at 65lbs

BB curls;
12 reps at 50lbs
12 reps at 60lbs
12 reps at 70lbs

Lever chest press;
10 reps at 125lbs
10 reps at 150lbs
10 reps at 175lbs

BB overhead tricep extension;
12 reps at 55lbs
12 reps at 60lbs
12 reps at 65lbs

HIIT Treadmill Sprints;
2 sets of 12mph for 12 seconds each

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-1500mg spirulina
-Opti-Men multivitamin

 

[prodigalso]

11/04/17

8:30am

Box Squats (14” sit completely on box) ;
5 reps at 45lbs
5 reps at 95lbs
5 reps at 135lbs
1 reps at 185lbs
5 reps at 155lbs
5 reps at 155lbs

Paused BB bench press (3 second count on chest);
5 reps at 95lbs
5 reps at 145lbs
1 reps at 205lbs
5 reps at 175lbs
2 reps at 185lbs
2 reps at 185lbs
2 reps at 175lbs

BB deadlift;
3 reps at 135lbs
3 reps at 185lbs
3 reps at 230lbs
3 reps at 230lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-1500mg spirulina
-Opti-Men multivitamin


11/06/17

6:00am

10:00 on elliptical (1 mile, avg HR: 102bpm, max HR: 121bpm )

Wide Grip Seated Cable Row;
6 reps at 225lbs
6 reps at 245lbs
6 reps at 270lbs
6 reps at 290lbs

BB bicep curl;
10 reps at 70lbs
10 reps at 80lbs

V-Grip pulldown
6 reps at 125lbs
6 reps at 137.5lbs
6 reps at 150
6 reps at 162.5

BB Overhead tricep ext;
10 reps at 70lbs
10 reps at 80lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-1500mg spirulina
-Opti-Men multivitamin

 

[prodigalso]

11/07/17

5:50am

30 minutes rowing (6050 meters, avg HR: 133bpm, max HR: 151bpm)
_____________________________________________________________


4:20pm

BB squats (deep);
5 reps at 135lbs
5 reps at 210lbs
5 reps at 210lbs
5 reps at 210lbs
5 reps at 210lbs
5 reps at 185lbs
5 reps at 135lbs
5 reps at 135lbs

BB bench press;
5 reps at 135lbs
3 reps at 205lbs
4 reps at 205lbs
5 reps at 205lbs
4 reps at 205lbs
5 reps at 185lbs
5 reps at 185lbs

BB deadlift;
5 reps at 135lbs (sumo)
3 reps at 225lbs (sumo)
1 reps at 275lbs (sumo)
1 reps at 295lbs (non-sumo)
1 reps at 305lbs(non-sumo)
1 reps at 305lbs (non-sumo)

Planks;
2 sets of 20 seconds each

Resistance band hip thrust static holds
4 sets of 20 seconds each

Kneeling hip flexor stretches
4 sets of 20 seconds each

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-1500mg spirulina
-Opti-Men multivitamin

 

[prodigalso]

11/08/17

10 minutes on treadmill (0.47 miles, avg HR: 104bpm, max HR: 112bpm )

Leg press;
10 reps at 150lbs
10 reps at 150lbs
10 reps at 150lbs

Machine leg curl;
10 reps at 100lbs
10 reps at 100lbs
10 reps at 100lbs

Machine leg extensions
10 reps at 125lbs
10 reps at 125lbs

Plate pinches
35 seconds at 25lbs
40 seconds at 25lbs
45 seconds at 25lbs

Standing calf extensions:
25 reps at body weight

Kneeling hip flexor stretches
4 sets of 20 seconds each

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-1500mg spirulina
-Opti-Men multivitamin

 

[prodigalso]

11/09/17

6:05am

30 minutes rowing (6100 meters, avg HR: 140bpm, max HR: 165bpm)
_____________________________________________________________

4:30pm

Goblet Split Squat;
8 reps at 20lbs
8 reps at 20lbs
8 reps at 20lbs

Hyperextension DB Deadlift;
40 seconds holding a 40lb weight
40 seconds holding a 40lb weight
40 seconds holding a 40lb weight

Suitcase carry (kettlebell);
3 sets of 15 yards per arm at 70lbs

TRX band Rows;
4 sets of 10 reps

Jacob’s Ladder;
2 sets of 100ft

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-1500mg spirulina
-Opti-Men multivitamin