Prodigalson's Cutting log

[prodigalso]

11/14/17

6:05am

35 minutes rowing (7050 meters, avg HR: 134bpm, max HR: 155bpm)
_____________________________________________________________

 

[prodigalso]

11/15/17

9:55 on treadmill (1.0 miles, avg HR: 142bpm, max HR: 165bpm )

Leg press;
12 reps at 150lbs
12 reps at 162.5lbs
12 reps at 175lbs

Machine leg curl;
12 reps at 100lbs
12 reps at 112.5lbs
12 reps at 125lbs

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

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

Standing calf extensions:
35 reps at body weight

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

 

[prodigalso]

11/16/17

6:05am

35 minutes rowing (7400 meters, avg HR: 137bpm, max HR: 171bpm)
_____________________________________________________________

4:30pm

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

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

Suitcase carry (kettlebell);
3 sets of 25 yards per arm at 70lbs

TRX band Rows;
5 sets of 10 reps

Jacob’s Ladder;
2 sets of 115ft

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

 

[prodigalso]

11/17/17

5:50am

16:20 on treadmill (1.0 miles, avg HR: 105bpm, max HR: 121bpm)

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

BB curls;
8 reps at 60lbs
8 reps at 70lbs
8 reps at 80lbs

Lever chest press;
8 reps at 125lbs
8 reps at 125lbs
8 reps at 125lbs

BB overhead tricep extension;
8 reps at 50lbs
8 reps at 55lbs
8 reps at 60lbs

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

 

[prodigalso]

11/27/17

6:05am

30 minutes rowing (6000 meters)
_____________________________________________________________

11/28/17

6:00am

30 minutes stationary bicycle (9.3 miles)
_____________________________________________________________

11/29/17

6:10am

30 minutes rowing (6720 meters)
_____________________________________________________________

 

[prodigalso]

12/04/17

6:00am

15 minutes on elliptical
11 minutes on treadmill (interval running (1.0 miles)
10 minutes on rower

12/05/17

6:10am

10 minutes on treadmill (1.0 miles)
25 minutes on rower

12/06/17
6:00am
10:55 on treadmill (intervals, 1.00 miles, avg HR: 147bpm, max HR: 172bpm )

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

Standing calf raises
35 at body weight

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

 

[prodigalso]

12/07/17

5:55am

10:54 on treadmill (intervals, 1.00 miles, avg HR: 150bpm, max HR: 165bpm )

Narrow grip Seated Cable Row;
8 reps at 200lbs
8 reps at 225lbs
8 reps at 245lbs
6 reps at 270lbs

Cable tricep ext;
8reps at 180lbs
8 reps at 170lbs
8 reps at 170lbs

V-grip pulldown
8 reps at 125lbs
8 reps at 125lbs
8 reps at 150lbs
6 reps at 175lbs

EZ Curl bar bicep curl;
8 reps at 70lbs
8 reps at 70lbs
8 reps at 70lbs

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

 

[prodigalso]

12/08/17

6:05am

35 minutes rowing (6000 meters)
_____________________________________________________________

 

[prodigalso]

12/11/17

5:45am

10:42 on treadmill (intervals, 1.00 miles, avg HR: 135bpm, max HR: 157bpm )

Reverse Grip Cable bicep curls;
8 reps at 80lbs
8 reps at 90lbs
8 reps at 100lbs
5 reps at 110lbs

Cable tricep ext;
8 reps at 150lbs
8 reps at 160lbs
8 reps at 170lbs

Weighted Bend overs (stand on left leg. Bend over, sticking right leg out behind you, bending your left leg slightly, while at the same time, holding a kettlebell in your left hand, touch it to the floor, then return your left leg to the floor. Switch hand/leg and repeat).
3 sets of 8 reps @15lbs

DB Side Bends;
8 reps at 60lbs
8 reps at 65lbs
8 reps at 70lbs

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

 

[prodigalso]

I have some discomfort in my rotator cuffs (both). Went to the PT, and he recommended the exercises below.

12/12/17

5:50am

10:20 on treadmill (intervals, 1.00 miles, avg HR: 152bpm, max HR: 176bpm )

Head Still Drill (rotate torso holding medicine ball at stomach, keep head pointing straight ahead);
2 sets of 10 reps at 15lbs

Isometric Shoulder Carry; Hold a kettlebell upright by handle with upper arm parallel to floor and forearm pointed toward the ceiling);
2 sets of 120 at 15lbs

TRX Band Slow Motion Row (Slo Mo Row)
Perform a slow motion TRX band row, keeping shoulders pulled down and back throughout movement. Pause for two seconds at the top of the rep);
2 sets of 10 reps

Scapula Touchdowns;
Face the wall with elbows bent to 90° and shoulders bent to 80°. Take a touchdown pose with resistance band across wrists. Slowly raise hands toward ceiling keeping the touchdown pose. Slowly bring hands down till shoulders are back to 80°. Repeat.
2 sets of 5reps

Standing calf extensions:
30 reps at body weight

___________________________________________________________________________________________

4:30pm


Body Saw;
2 sets of 10 reps

Side Plank;
2 sets of 10 reps

Paloff Press;
4 sets of 10 reps with resistance band (yellow tube)

Standing calf extensions:
30 reps at body weight


Head Still Drill (rotate torso holding medicine ball at stomach, keep head pointing straight ahead);
2 sets of 10 reps at 15lbs

Jacobs Ladder:
100 feet in 45 seconds

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

 

[prodigalso]

12/13/17

10:19 on treadmill (intervals, 1.00 miles, avg HR: 140bpm, max HR: 181bpm )

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

Machine leg curl;
6 reps at 137.5lbs
6 reps at 150lbs
6 reps at 162.5lbs

Paloff Press;
4 sets of 10 reps at 50lbs

Standing calf extensions:
30 reps at body weight

Isometric Shoulder Carry; Hold a kettlebell upright by handle with upper arm parallel to floor and forearm pointed toward the ceiling);
2 sets of 120 feet at 15lbs

Scapula Touchdowns;
Face the wall with elbows bent to 90° and shoulders bent to 80°. Take a touchdown pose with resistance band across wrists. Slowly raise hands toward ceiling keeping the touchdown pose. Slowly bring hands down till shoulders are back to 80°. Repeat.
2 sets of 5reps
-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-1500mg spirulina
-Opti-Men multivitamin

 

[prodigalso]

12/14/17

5:50am

10:14 on treadmill (intervals, 1.00 miles, avg HR: 152bpm, max HR: 176bpm )

Head Still Drill (rotate torso holding medicine ball at stomach, keep head pointing straight ahead);
2 sets of 10 reps at 15lbs

Isometric Shoulder Carry; Hold a kettlebell upright by handle with upper arm parallel to floor and forearm pointed toward the ceiling);
2 sets of 120 at 15lbs

Face Pull Row
2 sets of 10 reps @ 30lbs

Scapula Touchdowns;
Face the wall with elbows bent to 90° and shoulders bent to 80°. Take a touchdown pose with resistance band across wrists. Slowly raise hands toward ceiling keeping the touchdown pose. Slowly bring hands down till shoulders are back to 80°. Repeat.
2 sets of 10 reps

Push-up position plank with elbows rotated outward
2 sets of 20 seconds

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

 

[prodigalso]

12/15/17

6:00am

10:12 on treadmill (intervals, 1.00 miles, avg HR: 141bpm, max HR: 154bpm )

Head Still Drill (rotate torso holding medicine ball at stomach, keep head pointing straight ahead);
2 sets of 10 reps at 15lbs

Isometric Shoulder Carry; Hold a kettlebell upright by handle with upper arm parallel to floor and forearm pointed toward the ceiling);
2 sets of 120 at 15lbs

Face Pull Row
2 sets of 10 reps @ 30lbs

Paloff Press;
4 sets of 15 reps at 40lbs

Scapula Touchdowns;
Face the wall with elbows bent to 90° and shoulders bent to 80°. Take a touchdown pose with resistance band across wrists. Slowly raise hands toward ceiling keeping the touchdown pose. Slowly bring hands down till shoulders are back to 80°. Repeat.
2 sets of 10 reps

Push-up position plank with elbows rotated outward
2 sets of 20 seconds

Standing calf extensions:
30 reps at body weight

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

 

[prodigalso]

01/02/17

5:50am

9:49 on treadmill (intervals, 1.00 miles)

Isometric Shoulder Carry; Hold a kettlebell upright by handle with upper arm parallel to floor and forearm pointed toward the ceiling);
2 sets of 120 at 15lbs

Slow Motion TRX band row
2 sets of 10 reps

Paloff Press;
4 sets of 20 reps at 30lbs

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

 

[prodigalso]

01/03/18

5:55am

20 minutes on elliptical (4400 meters)

Head Still Drill (rotate torso holding medicine ball at stomach, keep head pointing straight ahead);
2 sets of 10 reps at 10lbs

Isometric Shoulder Carry; Hold a kettlebell upright by handle with upper arm parallel to floor and forearm pointed toward the ceiling);
2 sets of 120 yards at 15lbs

Slow Motion TRX band row
2 sets of 10 reps

Push-up position plank with elbows rotated outward
2 sets of 20 seconds

Standing calf extensions:
40 reps at body weight

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

 

[prodigalso]

01/04/17

5:50am

9:54 on treadmill (intervals, 1.00 miles)

Lying kettlebell pull-overs;
10 reps at 15lbs
10 reps at 20lbs
10 reps at 25lbs

Isometric Shoulder Carry; Hold a kettlebell upright by handle with upper arm parallel to floor and forearm pointed toward the ceiling);
2 sets of 120 feet at 20lbs

Head Still Drill (rotate torso holding medicine ball at stomach, keep head pointing straight ahead);
2 sets of 10 reps at 15lbs

Cable Face Pulls;
3 sets of 10 reps at 70lbs

Reverse Fly Machine;
3 sets of 10 reps at 72lbs

Chin –ups:
1st set: 2 reps
2nd set: 1 rep, slow
3rd set: 1 rep, slow

db bend overs (stand on left leg. Bend over, sticking leg out behind you. Lower a db held in opposite hand to the floor): Repeat for each leg/hand:
3 sets of 10 reps at 15lbs

______________________________________________________________________


4:30pm
BB Box Squats;
8 @ 85lbs, completely sit on 16” box
6 @ 135lbs, completely sit on 16” box
6 @ 155lbs, completely sit on 16” box
4 @ 135lbs, completely sit on 14” box

Resistance Band Hip Thrusts;
3 sets of 10 reps with blue band

Bench Press;
8 reps at 135lbs
6 reps at 135lbs
6 reps at 155lbs
4 reps at 185lbs

Jacob’s Ladder;
120 feet in 60 seconds

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

 

[prodigalso]

01/05/17

5:50am
9:48 on treadmill (intervals, 1.00 miles, avg HR: 154, max HR 174)

Paloff Press;
6 sets of 20 reps with resistance band (red)

Isometric Shoulder Carry; Hold a kettlebell upright by handle with upper arm parallel to floor and forearm pointed toward the ceiling);
2 sets of 120 feet at 20lbs

Barbell Hip Thrusts;
3 sets of 10 reps at 135 lbs

Machine leg extensions
3 sets of 10 reps at 150lbs

Standing calf raises
45 at body weight

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

 

[prodigalso]

01/08/18

4:30pm
Trap bar deadlifts;
8 @ 205lbs
8 @ 205lbs
8 @ 255lbs

Bench Press;
8 reps at 95lbs
8 reps at 145lbs
6 reps at 165lbs
4 reps at 185lbs

Assisted Pull-Ups;
8 reps at 80lbs

Assisted Dips;
8 reps at 80lbs
8 reps at 90lbs
8 reps at 90lbs

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

 

[prodigalso]

01/09/18

6:05am

30 minutes rowing (6540 meters)
_____________________________________________________________

4:30pm

WARM UP

Pressups;
10 reps

Pressups;
10 reps

Rocking back push-ups;
10 reps

Cat/Cow back stretch;
10 reps

Adductor Rocks;
10 reps

Walking Knee-to-chest;
10 yards

Walking Heel-to-butt;
10 yards

World’s Greatetst stretch;
10 reps

POWER/MOVEMENT SKILLS

Ladder Drill;
2in & Stick
2x

Tall kneeling medicine ball chest pass;
2 sets of 5 reps at 8lbs

STRENGTH TRAINING

Goblet Split Squat;
2 sets of 6 reps at 20lbs

Horse Stance DB bent over row;
2 sets of 6 reps at 30lbs

Push-ups (chest to floor);
1 set of 8 reps

 

[prodigalso]

01/10/17

5:50am
9:44 on treadmill (intervals, 1.00 miles, avg HR: 148, max HR 176)

Tall Kneeling Paloff Press;
2 sets of 20 reps with resistance band (red)

Isometric Shoulder Carry; Hold a kettlebell upright by handle with upper arm parallel to floor and forearm pointed toward the ceiling);
2 sets of 120 feet at 20lbs

Goblet Split Squat;
3 sets of 6 reps at 20lbs

Horse Stance DB bent over row;
3 sets of 6 reps at 30lbs

Push-ups (chest to floor);
2 sets of 8 reps

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

 

[prodigalso]

01/11/18

5:50am

30 minutes rowing (6700 meters)
_____________________________________________________________


4:30pm

WARM UP

Pressups;
10 reps

Pressups;
10 reps

Rocking back push-ups;
10 reps

Cat/Cow back stretch;
10 reps

Adductor Rocks;
10 reps

Walking Knee-to-chest;
10 yards

Walking Heel-to-butt;
10 yards

Posterior Lunge with overhead reach;
10 yards

World’s Greatetst stretch;
10 yards

POWER/MOVEMENT SKILLS

Ladder Drill;
Anterior Cross over
2x

Half kneeling rotational medicine ball chest throw;
2 sets of 5 reps at 4lbs

Lateral Shuffle;
2 x 10 yards

STRENGTH TRAINING

db bend overs (stand on left leg. Bend over, sticking leg out behind you. Lower a db held in hand on the same side as the planted leg to the floor): Repeat for each leg/hand:
6 reps at 18lbs
6 reps at 13lbs
6 reps at 13lbs

Tall Kneeling Landmine Press;
3 sets of 6 reps at 70lbs

Physioball Roll-Outs;
3 sets of 6 reps

Goblet Squat;
3 sets of 6 reps at 26lbs

TRX Band Row;
2 sets of 9 reps

Side Hover (Plank);
2 sets of 15 seconds each side

Sled push/drag;
2 sets of 60 yards at 180lbs

Slide Board;
2 sets of 20 slides

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

 

[prodigalso]

01/12/17

5:50am
9:37 on treadmill (intervals, 1.00 miles, avg HR: 141, max HR 166)

Tall Kneeling Paloff Press;
4 sets of 10 reps with cable (50lbs)

Incline DB press;
12 reps at 35lbs
12 reps at 35lbs
12 reps at 35lbs

Reverse Fly (Rear delt fly) machine;
10 reps at 72.5lbs
10 reps at 72.5lbs
10 reps at 72.5lbs

BB curls;
10 reps at 60lbs
10 reps at 60lbs
10 reps at 60lbs

Cable bent-over tricep extension;
10 reps at 120lbs
9 reps at 140lbs
8 reps at 160lbs

Standing calf extensions:
40 reps at body weight

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

 

[prodigalso]

01/13/18

8:05am


WARM UP

Pressups;
10 reps

Pressups;
10 reps

Rocking back push-ups;
10 reps

Cat/Cow back stretch;
10 reps

Adductor Rocks;
10 reps

Walking Knee-to-chest;
10 yards

Walking Heel-to-butt;
10 yards

World’s Greatetst stretch;
10 reps

STRENGTH TRAINING

Goblet Split Squat;
3 sets of 6 reps at 20lbs

Horse Stance DB bent over row;
3 sets of 6 reps at 30lbs

Push-ups (chest to floor);
2 sets of 5 reps

Planks;
3 sets of 10 seconds reps

Trap Bar Deadlift;
3 sets of 8 reps @ 225lbs

Tall kneeling Paloff Press;
2 sets of 8 reps

Sled Sprint;
2 sets of 60 yards @ 90lbs

Unison Rope Waves;
2 sets of 20 reps

 

[prodigalso]

01/15/18

6:05am

30 minutes rowing (6500 meters)
_____________________________________________________________

 

[prodigalso]

01/16/18

5:55am
9:20 on treadmill (intervals, 1.00 miles

Incline DB press;
10 reps at 40lbs
10 reps at 45lbs
10 reps at 50lbs

BB curls;
8 reps at 70lbs
9 reps at 70lbs
10 reps at 70lbs

DB overhead tricep extension;
8 reps at 40lbs
8 reps at 60lbs
6 reps at 70lbs

Standing calf extensions:
45 reps at body weight

Preacher’s curls;
5 reps at 100lbs
5 reps at 100lbs
5 reps at 100lbs

Chest press machine;
10 reps at 150lbs
10 reps at 162.5lbs
10 reps at 175lbs

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

 

[prodigalso]

01/18/18

5:50am

10 minutes on elliptical

Head Still Drill (rotate torso holding medicine ball at stomach, keep head pointing straight ahead);
2 sets of 10 reps at 10lbs

Isometric Shoulder Carry; Hold a kettlebell upright by handle with upper arm parallel to floor and forearm pointed toward the ceiling);
2 sets of 120 feet at 20lbs

Face Pull Row
3 sets of 10 reps @ 60lbs

TRX Band Slow Motion Row (Slo Mo Row)
Perform a slow motion TRX band row, keeping shoulders pulled down and back throughout movement. Pause for two seconds at the top of the rep);
3 sets of 10 reps

Machine Leg Extension;
3 sets of 10 reps @ 100lbs

Jump Rope;
47 reps

------------------------------------------------------------------------------------------------------
4:30pm

WARM UP

Pressups;
10 reps

Rocking back push-ups;
10 reps

Cat/Cow back stretch;
10 reps

Adductor Rocks;
10 reps

Walking Knee-to-chest;
10 yards

Walking Heel-to-butt;
10 yards

POWER/MOVEMENT SKILLS

Ladder Drill;
2 in & Stick
2 sets

Tall kneeling medicine ball chest pass;
2 sets of 7 reps at 8lbs

STRENGTH TRAINING

Goblet Split Squat;
3 sets of 8 reps at 26lbs

Horse Stance DB bent over row;
3 sets of 8 reps at 35lbs

Sled Sprint;
3 sets of 40 yards @ 90lbs

Unison Rope Waves;
3 sets of 20 reps

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

 

[prodigalso]

01/19/18

6:00am

10 minutes rowing (2400 meters)

Push-ups (chest to floor, 2 reps in reserve);
3 sets of 5 reps

Isometric Shoulder Carry; Hold a kettlebell upright by handle with upper arm parallel to floor and forearm pointed toward the ceiling);
1 set of 120 feet at 15lbs

Planks;
3 sets of 15 seconds

Trap Bar Deadlift;
8 reps @ 80lbs
8 reps @ 140lbs
8 reps @ 140lbs

Tall kneeling Paloff Press;
4 sets of 10 reps

Standing calf extensions:
45 reps at body weight

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

 

[prodigalso]

01/22/18

5:57am
9:29 on treadmill (intervals, 1.00 miles

Incline DB press;
8 reps at 50lbs
8 reps at 55lbs
8 reps at 60lbs

Preachers curl machine;
8 reps at 80lbs
6 reps at 100lbs
5 reps at 110lbs

BB skullcrushers;
8 reps at 70lbs
8 reps at 70lbs
8 reps at 70lbs

BB shrugs;
8 reps at 180lbs
6 reps at 230lbs (with straps)
6 reps at 250lbs (with straps)

Rear Delt fly machine;
12 reps at 72.5lbs
12 reps at 72.5lbs
12 reps at 72.5lbs

Narrow Grip Pull Down;
8 reps at 125lbs
8 reps at 137.5lbs
8 reps at 150lbs

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

 

[prodigalso]

01/23/18

6:00am

30 minutes rowing (7050 meters)
_____________________________________________________________

4:30pm

WARM UP

Pressups;
10 reps

Rocking back push-ups;
10 reps

Cat/Cow back stretch;
10 reps

Adductor Rocks;
10 reps

Walking Knee-to-chest;
10 yards

Walking Heel-to-butt;
10 yards

POWER/MOVEMENT SKILLS

Ladder Drill;
Anterior Cross over
2x

Half kneeling rotational medicine ball chest throw;
2 sets of 7 reps at 4lbs

Lateral Shuffle;
2 x 15 yards

STRENGTH TRAINING

db bend overs (stand on left leg. Bend over, sticking leg out behind you. Lower a db held in hand on the same side as the planted leg to the floor): Repeat for each leg/hand:
6 reps at 18lbs
6 reps at 13lbs
6 reps at 13lbs

Tall Kneeling Landmine Press;
3 sets of 8 reps at 90lbs

Physioball Roll-Outs;
3 sets of 8 reps

Goblet Squat;
3 sets of 8 reps at 25lbs

TRX Band Row;
1st set: 10 reps
3rd set: 9 reps
4th set: 8 reps

Side Hover (Plank);
3 sets of 15 seconds each side

Slide Board;
3 sets of 20 slides

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

 

[prodigalso]

01/24/18

6:00am
9:15 on treadmill (intervals, 1.00 miles

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

Russian Deadlifts (formerly called "DB bend overs");
8 reps at 10lbs
8 reps at 10lbs
8 reps at 10lbs

Machine calf extensions (weight on bar over knee):
10 reps at 50lbs
10 reps at 100lbs
10 reps at 100lbs

Tall Kneeling Paloff Press;
2 sets of 20 reps with resistance band

Kneeling wheeled ab roll-outs;
3 sets of 6 reps

Seated BB wrist roll-outs
20 reps at 75lbs
19 reps at 75lbs
15 reps at 75lbs

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

 

[prodigalso]

01/25/18

5:55am

47 minutes rowing (10,000 meters)
_____________________________________________________________

4:30pm


WARM UP

Pressups;
10 reps

Rocking back push-ups;
10 reps

Cat/Cow back stretch;
10 reps

Adductor Rocks;
10 reps

Walking Knee-to-chest;
10 yards

Walking Heel-to-butt;
10 yards

POWER/MOVEMENT SKILLS

Ladder Drill;
2 in & Stick
3 sets

Tall kneeling medicine ball chest pass;
3 sets of 5 reps at 8lbs

Box jumps (emphasize soft landing) ;
3 sets of 4 reps, tallest box

STRENGTH TRAINING


Goblet Split Squat;
3 sets of 10 reps at 18lbs

Horse Stance DB bent over row;
3 sets of 10 reps at 35lbs

Push-ups (chest to floor);
1st set: 8 reps
2nd set: 10 reps
3rd set: 10 reps

Trap Bar Deadlift;
3 sets of 8 reps @ 245lbs

Unison Rope Waves;
2 sets of 30 reps

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

 

[prodigalso]

01/26/18

6:00am
9:19 on treadmill (intervals, 1.00 miles

DB bench press (weight listed is for each db);
8 reps at 65lbs
8 reps at 70lbs
8 reps at 75lbs

Biangular shoulder press machine;
6 reps at 100lbs
6 reps at 100lbs
6reps at 100lbs

Tall Kneeling Paloff Press;
2 sets of 20 reps with resistance band

Kneeling wheeled ab roll-outs;
2 sets of 6 reps

BB overhead tricep extensions;
8 reps at 60lbs
8 reps at 60lbs
8 reps at 60lbs

BB curl;
8 reps at 70lbs
8 reps at 70lbs
8 reps at 60lbs

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

 

[prodigalso]

01/29/18

6:00am
9:41 on treadmill (4-1 intervals, 1.00 miles)

Incline DB press;
8 reps at 45lbs
8 reps at 50lbs
8 reps at 55lbs

BB shoulder press;
6 reps at 50lbs
6 reps at 60lbs
6 reps at 70lbs

Preacher’s Curl Machine;
6 reps at 90lbs
6 reps at 100lbs
6 reps at 110lbs

Rear Delt fly machine;
10 reps at 72.5lbs
8 reps at 84lbs
8 reps at 96.5lbs

Bent over cable tricep extension;
8 reps at 160lbs
6 reps at 160lbs
8 reps at 160lbs

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

 

[prodigalso]

01/30/18

5:50am

38 minutes rowing (8,000 meters)
_____________________________________________________________

4:30pm

WARM UP

Pressups;
10 reps

Rocking back push-ups;
10 reps

Cat/Cow back stretch;
10 reps

Walking Knee-to-chest;
10 yards

Walking Heel-to-butt;
10 yards

POWER/MOVEMENT SKILLS

Ladder Drill;
Anterior Cross over
3 sets

Half kneeling rotational medicine ball chest throw;
3 sets of 6 reps at 6lbs

Lateral Shuffle;
3 x 15 yards

STRENGTH TRAINING

db bend overs (stand on left leg. Bend over, sticking leg out behind you. Lower a db held in hand on the same side as the planted leg to the floor): Repeat for each leg/hand:
5 reps at 13lbs
5 reps at 13lbs
5 reps at 18lbs
5 reps at 18lbs

Tall Kneeling Landmine Press;
5 reps at 55lbs
5 reps at 70lbs
5 reps at 80lbs
5 reps at 80lbs

Ab roller roll-Outs;
4 sets of 5 reps

Goblet Squat;
3 sets of 12 reps at 25lbs

TRX Band Row;
1st set: 10 reps
2nd set: 9 reps
3rd set: 9 reps

Side Hover (Plank);
3 sets of 20 seconds each side

Slide Board;
3 sets of 30 slides

Sled push/drag;
3 sets of 40 yards at 225lbs

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

 

[prodigalso]

01/31/18

6:00am
9:18 on treadmill (intervals, 1.00 miles

Flat DB press;
9 reps at 70lbs
8 reps at 75lbs
8 reps at 80lbs

Machine leg extensions;
10 reps at 112.5lbs
10 reps at 112.5lbs
10 reps at 112.5lbs

Rear Delt fly machine;
26 reps at 60lbs

Pec fly machine;
8 reps at 60lbs
8 reps at 72.6lbs
8 reps at 80lbs

Machine calf extensions (weight on bar over knees):
3 sets of 10 reps at 90lbs

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

 

[prodigalso]

02/01/18

5:50am

40 minutes rowing (8100 meters)
______________________________ ______________________________ _

 

[prodigalso]

02/06/18

5:50am

30 minutes rowing (6460 meters)
_____________________________________________________________


4:30pm


WARM UP

Foam Rolls (full body);
10 reps

Foam Roll I/T/W;
10 reps
Walking Knee-to-chest;
10 yards

Walking Heel-to-butt;
10 yards

POWER/MOVEMENT SKILLS

Ladder Drill;
2 in & Stick
3 sets

Tall kneeling medicine ball chest pass;
3 sets of 7 reps at 10lbs

Box jumps (emphasize soft landing);
3 sets of 5 reps, short and medium box, stacked

STRENGTH TRAINING


Goblet Split Squat;
4 sets of 6 reps at 18lbs

Horse Stance DB bent over row;
4 sets of 6 reps at 35lbs

Push-ups (chest to floor);
1st set: 6 reps
2nd set: 5 reps
3rd set: 4 reps
4th set: 4 reps

Plank;
4 sets of 20 seconds

Tall Kneeling Paloff Press;
4 sets of 10 reps with resistance band

Trap Bar Deadlift;
5 reps @ 245lbs
5 reps @ 295lbs
5 reps @ 295lbs
5 reps @ 295lbs

Unison Rope Waves;
4 sets of 30 reps

Sled Sprints;
2 sets of 30 yards @ 135lbs


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

 

[prodigalso]

02/07/18

6:00am
9:11 on treadmill (intervals, 1.00 miles

Laying Paloff press; (only thing touching floor is small of back)
4 sets of 10 reps

Machine leg extensions;
10 reps at 112.5lbs
10 reps at 112.5lbs
10 reps at 112.5lbs
10 reps at 112.5lbs

Tall kneeling single arm head still cable row;
4 sets of 10 reps at 40lbs

Romianan Deadlifts (formerly called "DB bend overs");
4 sets of 6 reps at 15lbs

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

 

[prodigalso]

02/08/18

5:58am

30 minutes rowing (7130 meters)
______________________________ ______________________________ _

4:30pm

WARM UP

Full body foam roll;
10 reps

Foam roll I/T/W;
10 reps


Walking Knee-to-chest;
10 yards

Walking Heel-to-butt;
10 yards

POWER/MOVEMENT SKILLS

Ladder Drill;
Anterior Cross over
3 sets

Half kneeling rotational medicine ball chest throw;
3 sets of 6 reps at 6lbs

Lateral Shuffle;
3 x 20 yards

STRENGTH TRAINING


Tall Kneeling Landmine Press;
7 reps at 70lbs
7 reps at 70lbs
7 reps at 70lbs
7 reps at 70lbs

Ab roller roll-Outs;
4 sets of 7 reps

Goblet Squat;
3 sets of 14 reps at 25lbs

TRX Band Row;
1st set: 10 reps
2nd set: 12 reps
3rd set: 12 reps
4th set: 12 reps

Side Hover (Plank);
3 sets of 25 seconds each side

Sled push/drag;
2 sets of 20 yards at 270lbs

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

 

[prodigalso]

02/012/18

5:50am

34 minutes on treadmill (3.1 miles)
______________________________ ______________________________ _


Box Squats (14” sit completely on box) ;
5 reps at 135lbs
6 reps at 135lbs
6 reps at 135lbs

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

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

 

[prodigalso]

02/13/18

6:00am

10 minutes rowing (2450 meters)

Tall kneeling single arm head still cable row;
4 sets of 10 reps at 40lbs

Isometric Shoulder Carry; Hold a kettlebell upright by handle with upper arm parallel to floor and forearm pointed toward the ceiling);
1 set of 120 feet at 15lbs

TRX Band Slow Motion Row (Slo Mo Row)
Perform a slow motion TRX band row, keeping shoulders pulled down and back throughout movement. Pause for two seconds at the top of the rep);
3 sets of 10 reps

One legged db shoulder press (db on same side as unsupported foot);
3 set of 10 reps at 10lbs

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

 

[prodigalso]

02/14/18

5:55am

30 minutes rowing (6800 meters)
______________________________ ______________________________ _

4:30pm

BB shoulder press;
8 reps @ 65lbs
6 reps @ 85lbs
6 reps @ 95lbs
4 reps @ 1055lbs

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

 

[prodigalso]

02/15/18

6:00am
9:21 on treadmill (intervals, 1.00 miles

Push-up position planks with shoulder taps;
3 sets of 10 reps

Face pull cable row (half kneeling);
10 reps at 50lbs
10 reps at 60lbs
10 reps at 60lbs

Horse Stance DB bent over row;
3 sets of 8 reps at 35lbs

Romianian Deadlifts (formerly called "DB bend overs");
3 slow reps at 5lbs for each side

One legged db shoulder press (db on same side as unsupported foot);
9 reps at 10lbs
8 reps at 10lbs
10 reps at 10lbs
12 reps at 7.5lbs
12 reps at 7.5lbs
10 reps at 7.5lbs

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

 

[prodigalso]

02/16/18

5:50am

60 minutes rowing (12,700 meters)
______________________________ ______________________________ _


4:30pm

BB press;
10 reps at 95lbs
10 reps at 115lbs
10 reps at 125lbs
10 reps at 135lbs
10 reps at 155lbs

Box Squats (16” sit completely on box) ;
8 reps at 95lbs
8 reps at 115lbs
8 reps at 125lbs
8 reps at 135lbs

Trap Bar Deadlift;
8 reps @ 155lbs
8 reps @ 245lbs
8 reps @ 245lbs


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

 

[christ83189]

02/16/18

5:50am

60 minutes rowing (12,700 meters)
______________________________ ______________________________ _

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

60 minutes of rowing? Yikes...

 

[prodigalso]

60 minutes of rowing? Yikes...

Lol...

 

[christ83189]

Lol...

Seriously back in my crossfit days we had some days where we would have some pretty hardcore wods with rowing added in. Effective but i hate it while im doing it. Longest i ever rowed was 10,000 meters cant remember how long it took me though

 

[prodigalso]

Seriously back in my crossfit days we had some days where we would have some pretty hardcore wods with rowing added in. Effective but i hate it while im doing it. Longest i ever rowed was 10,000 meters cant remember how long it took me though

I agree, rowing is a very effective type of cardio...I actually don't mind it...

02/19/18

5:45am

46 minutes rowing (10,000 meters)
________________________________________________________________

4:30


WARM UP

Full body foam roll;
10 reps

Foam roll I/T/W;
10 reps

STRENGTH TRAINING
Push-up position planks with shoulder taps;
3 sets of 10 reps

Rear foot elevated goblet squat, emphasize eccentric movement;
3 sets of 6 reps at 13lbs

Medicine Ball push ups (two different sizes, thumbs to armpits);
2 sets of 8 reps

RomiananDeadlift Row;
3 sets of 4 reps at 7.5lbs for each side

Half Kneeling Paloff Press;
2 sets of 8 reps with resistance band

Alternating Rope Waves;
2 sets of 20 reps

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

 

[prodigalso]

02/20/18

5:45am
9:09 on treadmill (intervals, 1.00 miles)

Incline DB press;
8 reps at 55lbs
8 reps at 60lbs
8 reps at 65lbs

Romainian Deadlift Row;
4 reps at 7.5lbs for each side
4 reps at 7.5lbs for each side
4 reps at 7.5lbs for each side
4 reps at 10lbs for each side

Half Kneeling Paloff Press;
4 sets of 8 reps at 45lbs

Scapula Touchdowns;
Face the wall with elbows bent to 90° and shoulders bent to 80°. Take a touchdown pose with resistance band across wrists. Slowly raise hands toward ceiling keeping the touchdown pose. Slowly bring hands down till shoulders are back to 80°. Repeat.
3 sets of 10 reps

One legged db shoulder press (db on same side as unsupported foot);
9 reps at 12.5lbs
8 reps at 12.5lbs
9 reps at 12.6lbs

Tall kneeling single arm head still cable row;
4 sets of 10 reps at 45lbs

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

 

[prodigalso]

02/21/18

5:50am

30 minutes rowing (6150 meters)

Isometric Shoulder Carry; Hold a kettlebell upright by handle with upper arm parallel to floor and forearm pointed toward the ceiling);
120 feet at 25lbs (each arm)
120 feet at 20lbs (each arm)

Reclining V-Grip pull down (Slo Mo Row)
Perform a slow motion reclining row, keeping shoulders pulled down and back throughout movement. Pause for two seconds at the bottom of the rep);
3 sets of 10 reps at 75lbs

--------------------------------------------------------------------------------------------------------------

5:00pm

Russian Deadlifts;
3 reps at 13lbs for each side

Tall kneeling single arm landmine press;
6 reps at 25lbs
6 reps at 30lbs
6 reps at 30lbs

TRX band single arm row;
1st set: 10 reps
2nd set: 9 reps
3rd set: 9 reps

Suitcase carry;
2 sets of 60 yards (per side) @ 62lbs

Kneeling wheeled ab roll-outs;
3 sets of 6 reps


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