Prodigalson's Cutting log

[prodigalso]

12/08/15 Back

6:00am

5 minutes jogging (6.2mph)

V-grip pull downs;
100 reps at 62.5lbs (10 reps at a time, with 10-15 seconds rest between each set)

Balance ball hip raises (heels on the ball, try to get only the tops of shoulders touching the ground):
1st set: 40 seconds
2nd set 60 seconds
3rd set 60 seconds
4th set 45 seconds

Reverse fly;
20 reps at 20lbs

Horse stance Planks (on hands and knees with diagonally opposed foot and hand extended)
1st set: 25 seconds (each)
2nd set 15 seconds (each)
3rd set 15 seconds (each)
4th set 10 seconds (each)
5th set 10 seconds (each)

db bent over row;
20 reps at 50lbs

-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]

12/09/15 Legs

5:55am

14 minutes on the elliptical (1.3 miles)

goblet squats;
100 reps at 50lbs, 10 reps at a time, with 10-15 seconds rest between each set)

Ab roller (all the way to the floor);
1st set: 10 reps
2nd set 10 reps
3rd set 9 reps

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)
two sets of 4 slow negative reps all the way to the floor

- 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]

12/10/15 Chest

6:00am

5 minutes jogging (0.48 miles)

bb press;
100 reps at 90lbs (10-15 seconds rest between each set)
1st set: 10 reps
2nd set: 10 reps
3rd set: 10 reps
4th set: 10 reps
5th set: 10 reps
6th set: 10 reps
7th set: 9 reps
8th set: 8 reps
9th set: 7 reps
10th set: 6 reps
11th set: 5 reps
12th set: 5 reps

1 push-up (I honestly couldn't do another one!)

Balance ball knee ups (feet on balance ball, hands gripping the weight bench, bring knees to chest, then straighten out legs):
1st set: 10 reps
2nd set: 10 reps
3rd set: 9 reps

-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

 

[prodigalso]

12/14/15 Shoulders

6:00am

6 minutes jogging (5.3.mph)

bb behind neck shoulder press;
106 reps, 10 reps at a time, with 10-15 seconds rest between each set)

10 reps at 50lbs
10 reps at 50lbs
6 reps at 50lbs
10 reps at 40lbs
10 reps at 40lbs
10 reps at 30lbs
10 reps at 25lbs
10 reps at 20lbs
10 reps at 20lbs
10 reps at 20lbs
10 reps at 20lbs

Balance ball hip raises (heels on the ball, try to get only the tops of shoulders touching the ground):
1st set:60 seconds
2nd set 60 seconds
3rd set 60 seconds

Horse stance Planks (on hands and knees with diagonally opposed foot and hand extended)
1st set: 25 seconds (each)
2nd set 20 seconds (each)
3rd set 15 seconds (each)

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

-2 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]

Went for a two mile run last night. Averaged a 11:30 minute mile.


12/15/15 Back

6:00am

14 minutes on the elliptical (1.37miles)

Seated high wide grip cable row;
100 reps at 130lbs (10 reps at a time, with 10-15 seconds rest between each set)

Reverse fly (weight listed is for each db);
100 reps at 5lbs (10 reps at a time, with 10-15 seconds rest between each set)

Ab roller (all the way to the floor);
1st set: 10 reps
2nd set 5 reps

 

[prodigalso]

12/16/15 Cardio

6:00am

30 minutes on the elliptical (2.85miles)

2 minutes jogging (6.5mph)

 

[prodigalso]

12/17/15 Arms

6:00am

2 minutes jumping rope

db curl (weight listed is for each db);
100 reps at 25lbs, 10 reps at a time, fast positive, slow negative reps with 10-15 seconds rest between each set)

Cable tricep extension;
12 @ 140lbs
10 @ 160lbs
10 @ 180lbs

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

bent over cable tricep extensions ;
30 @ 150lbs

bb wrist curls;
20 @ 50lbs
10 @ 50lbs
12 @ 50lbs

-2 fiber gummies
-Opti-Men multivitamin
-Vitamin D3, 2000mg

 

[prodigalso]

Back from vacation (two weeks of no diet, and no workouts...)

01/04/16 Shoulders

6:00am

10 minutes elliptical

Arnold press (weight listed is for each db);
10 reps at 20lbs
10 reps at 25lbs
10 reps at 30lbs

Lateral db raises (weight listed is for each db);
10 reps at 10lbs
10 reps at 12.5lbs
10 reps at 15lbs

Cable vertical row;
10 reps at 100lbs
10 reps at 100lbs
10 reps at 100lbs

db shrugs (weight listed is for each db);
15 reps at 65lbs
15 reps at 65lbs
15 reps at 65lbs

Balance ball hip raises (heels on the ball, try to get only the tops of shoulders touching the ground):
1st set:60 seconds
2nd set 60 seconds
3rd set 60 seconds

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

-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
-B Complex vitamins

 

[prodigalso]

The ketogenic diet has resumed as of Monday. It is my intention to continue until February 20th, at which point I'll be headed to Yokohama, Japan for a vehicle measurement. Dieting while travelling is difficult and besides, part of the fun in being abroad is trying the food!

01/05/16 Back

6:05am

10 minutes jogging (5.1mph)

V-grip pull downs;
10 reps at 100lbs
10 reps at 112.5lbs
10 reps at 125lbs

seated wide grip cable row;
9 reps at 225lbs
7 reps at 245lbs
7 reps at 270lbs

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

Ab roller (all the way to the floor);
1st set: 6 reps
2nd set 6 reps
3rd set 6 reps

No vitamins or supplements were taken today (I forgot!)

 

[prodigalso]

01/06/16 Legs

6:10am

15 minutes on the elliptical (1.4 miles)

bb front squats;
6 reps at 70lbs
6 reps at 70lbs
6 reps at 70lbs

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)
three sets of 4 slow negative reps all the way to the floor

Balance ball knee ups (feet on balance ball, hands gripping the weight bench, bring knees to chest, then straighten out legs):
1st set: 10 reps
2nd set: 15 reps
3rd set: 15 reps

- 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]

01/07/16 Chest

6:10am

10 minutes jogging (0.82 miles)

bb press;
100 reps at 70lbs (10-15 seconds rest between each set)
1st set: 10 reps
2nd set: 10 reps
3rd set: 10 reps
4th set: 10 reps
5th set: 10 reps
6th set: 10 reps
7th set: 10 reps
8th set: 10 reps
9th set: 10 reps
10th set: 10 reps

db flys (weight listed is for each db);
14 @ 20lbs
6 @ 20lbs
8 @ 20lbs

hanging twisting knee ups;
1st set: 20 reps
2nd set: 20 reps
3rd set: 20reps

-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

 

[prodigalso]

01/08/16 Arms

6:10am

15 minutes on the elliptical (1.4 miles)

db curl (weight listed is for each db);
10 @ 20lbs
10 @ 25lbs
8 @ 30lbs

Pull down machine cable tricep extension;
10 @ 37.5lbs
10 @ 50lbs
10 @ 62.5lbs
6 @ 75lbs
5 @ 87.5lbs
4 @ 100lbs
1 @ 112.5lbs

bb curl;
6 @ 70lbs
6 @ 80lbs
6 @ 90lbs
6 @ 100lbs
6 @ 110lbs


-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

 

[prodigalso]

01/11/16 Shoulders

6:00am

10 minutes jogging (5.1.mph)

arnold press ;
10 reps at 20lbs
8 reps at 25lbs
6 reps at 30lbs
6 reps at 35lbs
6 reps at 40lbs

db lateral raises (weight listed is for each db);
6 reps at 15lbs
6 reps at 17.5lbs
6 reps at 20lbs
6 reps at 25lbs

cable vertical rows;
30 reps at 70lbs

db shrugs (weight listed is for each db);
25 reps at 85lbs

-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]

01/13/15 Misc

6:15 am

20 minutes on the elliptical (1.8 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 60 seconds
3rd set 60 seconds

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

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

-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]

01/14/16 Arms

6:00am

10 minutes jogging (0.80 miles)

db curl (weight listed is for each db);
10 @ 20lbs
10 @ 25lbs
8 @ 30lbs
7 @ 35lbs
6 @ 40lbs
6 @ 45lbs
5 @ 50lbs
4 @ 55lbs
2 @ 60lbs
2 @ 65lbs

db bent over rows;
6 reps @ 86lbs

Dips (slow reps at full extension);
3 sets of 1 rep @ BW

Cable tricep extension;
10 @ 110lbs
10 @ 120lbs
6@ 130lbs
6 @ 140lbs
6 @ 150lbs
6 @ 160lbs
6 @ 170lbs
6 @ 180lbs
3 @ 190lbs

Bent over cable tricep extension (these were done with only 10 seconds rest between sets);
10 @ 90lbs
10 @ 100lbs
10@ 120lbs
10 @ 130lbs
10 @ 140lbs

db curl up-the-rack-set (weight listed is for each db, no rest between sets);
10@ 15lbs
10 @ 17.5lbs
10 @ 20lbs
10 @ 25lbs
10 @ 30lbs
10 @ 35lbs

Balance ball knee ups (feet on balance ball, hands gripping the weight bench, bring knees to chest, then straighten out legs):
1st set: 10 reps
2nd set: 10 reps
3rd set: 10 reps

-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]

01/15/16 Chest

6:00am

20 minutes on the elliptical (1.83 miles)

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

Push-ups;
1st set: 6 reps on fingertips
2nd set: 4 reps with hands on dumbbells, fingers pointing back towards toes
3rd set: 4 reps with hands on dumbbells, fingers pointing to the outside
3rd set: 4 reps with hands on dumbbells, fingers making a triangle shape
4th set: 10 reps, normal pushups
5th set: 9 reps normal pushups

Ab coaster;
1st set: 10 reps straight
2nd set: 10 reps to the right
3rd set: 10 reps to the left
4th set: 5 reps straight
5th set: 5 reps to the right
6th set: 5 reps to the left

-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]

01/18/16 Shoulders

6:05am

10 minutes jogging (5.3.mph)

arnold press ;
6 reps at 40lbs
8 reps at 45lbs
6 reps at 50lbs


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

bb shrugs;
4 reps at 90lbs (behind neck)
6 reps at 110lbs
2 reps at 130lbs

bb shrugs;
6 reps at 180lbs
6 reps at 230lbs
6 reps at 280lbs
4 reps at 330lbs

cable vertical rows;
50 reps at 60lbs

-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]

01/19/16 Back

6:05am

20 minutes on the elliptical (1.84 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 60 seconds
3rd set 60 seconds

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

Balance ball planks (elbows on ball);
1st set: 20 seconds
2nd set 30 seconds
3rd set 30 seconds

T-Rotations:
1st set: 12 reps (6 in each direction)
2nd set: 12 reps (6 in each direction)
3rd set: 12 reps (6 in each direction)

seated wide grip high cable row;
30 reps at 150lbs
30 reps at 120lbs
30 reps at 100lbs

bb bent leg good mornings;
12 reps at 70lbs
12 reps at 70lbs
12 reps at 70lbs

-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]

01/19/16 Legs

6:10am

10 minutes jogging (5.3mph, 0.84 miles)

bb deadlifts;
8 reps at 110lbs
6 reps at 160lbs
6 reps at 210lbs

bb hip thrusts;
6 reps at 90lbs
5 reps at 160lbs
3 reps at 210lbs

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)
three sets of 4 slow negative reps all the way to the floor

Standing calf raises;
30 reps at 140lbs
10 reps at 180lbs

Balance ball knee ups (feet on balance ball, hands gripping the weight bench, bring knees to chest, then straighten out legs):
1st set: 15 reps
2nd set: 9 reps
3rd set: 10 reps

-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]

01/20/16 Chest

6:10am

20 minutes on the elliptical (1.84 miles)

incline bb press;
20 reps at 45lbs
15 reps at 50lbs
10 reps at 55lbs

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

Ab roller:
1st set: 15 reps, all the way down

10 push-ups

-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]

I haven't yet shed my holiday weight gain. So I decided to experiment with Keto fasting. Fasted from 7pm Wednesday to 5am Friday. It went well. I wasn't so much hungry as empty.

I'm serious about getting to 10% body fat. Successfully fasting was a real encouragement! So, (God willing) to augment my weight loss, I plan to fast on Tuesdays and Thursdays, having just my supplements, a bulletproof coffee in the morning and a protein shake right after my work out.

We'll see how it goes. I'll keep my loyal two (imaginary) readers posted.

01/21/16 Arms

6:00am

12 minutes jogging (1.0 miles)

db curl (weight listed is for each db);
10 @ 205bs
10 @ 30lbs
8 @ 35lbs

Dips:
4@ bw
3 @ bw
3 @ bw

bb curl;
6 @ 80lbs
6 @ 90lbs
6 @ 100lbs

bb skullcrushers;
6 @ 80lbs
6 @ 90lbs
6 @ 100lbs (followed by 15 presses)

lever preacher’s curl;
25 @ 70lbs

cable tricep extension;
20 @ 150lbs
9 @ 150lbs

Ab roller:
1st set: 4 reps, all the way down
2nd set: 4 reps, all the way down
3rd set: 4 reps, all the way down
4th set: 4 reps, all the way down

-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

 

[prodigalso]

01/26/15 Shoulders/Back

6:10 am

20 minutes on the elliptical (1.84 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 60 seconds
3rd set 60 seconds

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

Speed T-Rotations;
1st set: 16 Reps
2nd set: 14 Reps
3rd set: 12 Reps

db shoulder press (weight listed is for each db) ;
6 reps at 50lbs (arnold)
5 reps at 55lbs (arnold)
4 reps at 60lbs

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

db shrugs;
25 reps at 170lbs

-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

Edit / Delete

 

[prodigalso]

By the grace of God, I was able to fast yesterday for the entire day. It felt great!Tomorrow is the next fasting day.

01/27/16 Legs

6:05am

10 minutes jogging (0.88 miles)

bb front squats;
6 reps at 70lbs
6 reps at 70lbs
6 reps at 70lbs
6 reps at 70lbs

Standing bb calf raises;
12 reps at 90lbs
10 reps at 180lbs
8 reps at 230lbs
6 reps at 280lbs
4 reps at 320lbs
8 reps at 230lbs

bb squats;
6 reps at 230lbs
6 reps at 280lbs
4 reps at 320lbs

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)
three sets of 6 slow negative reps all the way to the floor, bounce and back up

back hyperextensions (Roman Chair):
One set of 12 slow reps

Ab coaster;
1st set: 10 reps straight
2nd set: 10 reps to the right
3rd set: 10 reps to the left
4th set: 5 reps straight
5th set: 5 reps to the right
6th set: 5 reps to the left

30 seconds of stretches for hamstrings, calf and quads

-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]

01/28/16 Arms

6:00am

20 minutes on the elliptical (1.75 miles)

hammer db curl (weight listed is for each db);
10 @ 20lbs
9 @ 25lbs
8 @ 30lbs
7 @ 35lbs

Dips (slow reps at full extension);
1st set: 2 reps
2nd set: 3 reps
3rd set: 3 reps
4th set: 1 reps (did this one at the very end of the workout)

bb curl;
6 @ 70lbs
6 @ 80lbs
6 @ 90lbs
6 @ 100lbs

bb skullcrushers;
12 @ 70lbs
10 @ 80lbs
8 @ 90lbs
10 @ 100lbs

lever preacher’s curl;
25 @ 70lbs

Standing cable tricep extension;
13 @ 160lbs
7 @ 160lbs
6@ 160lbs

back hyperextensions (Roman Chair):
One set of 12 slow reps

Ab coaster;
1st set: 10 reps straight
2nd set: 10 reps to the right
3rd set: 10 reps to the left
4th set: 5 reps straight
5th set: 5 reps to the right
6th set: 5 reps to the left

-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]

01/29/16 Chest

6:10am

10 minutes jogging (0.87 miles)

bb press;
10 reps at 90lbs
10 reps at 110lbs
6 reps at 140lbs
6 reps at 160lbs
6 reps at 180lbs
3 reps at 200lbs
1 rep at 230lbs

incline bb press;
10 reps at 90lbs
10 reps at 100lbs
10 reps at 110lbs

bb wrist curl;
20 reps at 50lbs
15 reps at 60lbs
12 reps at 60lbs
16 reps at 60lbs
10 reps at 60lbs

back hyperextensions (Roman Chair):
One set of 14 slow reps

Ab coaster;
1st set: 12 reps straight
2nd set: 12 reps to the right
3rd set: 12 reps to the left
4th set: 6 reps straight
5th set: 6 reps to the right
6th set: 6 reps to the left

10 push-ups

-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]

Spentt the weekend travelling to and from to St. Louis, MO to buy a motorcycle, a 2007 Kawasaki Mean Streak Special Edition.

Went off diet for traveling puproses (I had Tony Packos for the fist time. It was worth it!). I have resumed the diet as of today.

02/01/16 Back

6:05am

10 minutes jogging (0.88 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 60 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: 20 seconds
2nd set 45 seconds
3rd set 45 seconds

T-Rotations:
1st set: 14 reps (7 in each direction)

wide grip pull down;
6 reps at 100lbs
6 reps at 112.5lbs
6 reps at 125lbs

seated wide grip high cable row;
6 reps at 200lbs
6 reps at 220lbs
6 reps at 245lbs
6 reps at 270lbs
6 reps at 290lbs

db bent over rows;
30 reps at 40lbs

20 seconds of sprinting at 12mph

-2 fiber gummies
-Vitamin D3, 2000mg

 

[prodigalso]

02/02/16 Shoulders

6:10am

20 minutes on the elliptical (1.81 miles)

bb shoulder press ;
10 reps at 50lbs
8 reps at 70lbs
6 reps at 90lbs
4 reps at 110lbs
3 reps at 130lbs
2 reps at 150lbs

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

db shrugs (weight listed is for each db);
21 reps at 85lbs

cable vertical rows;
10 reps at 100lbs
10 reps at 100lbs
10 reps at 100lbs

db reverse fly (weight listed is for each db);
25 reps at 15lbs

Ab roller:
1st set: 10 reps, all the way down
2nd set: 10 reps, all the way down


-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]

02/03/16 Legs

6:05am

10 minutes walking on the treadmill (set to highest incline, 3.5mph)

db goblet squats;
10 reps at 50lbs
10 reps at 55lbs
10 reps at 60lbs
10 reps at 65lbs
9 reps at 85lbs

Standing bb calf raises;
10 reps at 180lbs
8 reps at 230lbs
6 reps at 280lbs
6 reps at 320lbs
12 reps at 230lbs

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: 6 reps
2nd set: 6 reps
3rd set: 4 reps
4th set: 3 reps

cable hip abduction;
one set of 25 reps for each leg, both internal and external

back hyperextensions (Roman Chair):
One set of 15 slow reps

1.5 minutes jogging at 6.5mph

Ab coaster (these are all done as one set, no rest);
1st set: 15 reps straight
2nd set: 15 reps to the right
3rd set: 15 reps to the left
4th set: 10 reps straight
5th set: 10 reps to the right
6th set: 10 reps to the left

-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]

02/04/16 Chest

6:25am

20 minutes on the elliptical (1.84 miles)

Push-ups with raised feet and hands on dumbbells;
1st set: 6 reps
2nd set: 6 reps
3rd set: 6 reps
4th set: 5 reps
5th set: 4 reps

db flys (weight listed is for each db);
10 @ 20lbs
10 @ 25lbs
6 @ 30lbs
3 @ 35lbs

-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

 

[prodigalso]

02/05/16 Arms

6:10am

5 minutes jogging
5 minutes walking on the treadmill (set to highest incline, 3.5mph)

lever preacher’s curl;
6 @ 70lbs
6 @ 80lbs
6 @ 90lbs
6 @ 100lbs
4 @ 110lbs
2 @ 120lbs

Dips;
5 sets of 6 reps @ BW w/resistance bands to assist

BB curl (EZ Curl bar);
6 @ 70lbs
6 @ 70lbs
6@ 80lbs
6 @ 90lbs
6 @ 100lbs

Skullcrushers (EZ Curl bar. Each set was immediately followed by 6 reps of fast chest presses)
6 @ 70lbs
12 @ 70lbs
10 @ 80lbs
8 @ 90lbs
6 @ 100lbs

back hyperextensions (Roman Chair):
One set of 18 reps

Ab coaster (these are all done as one set, no rest);
1st set: 20 reps straight
2nd set: 20 reps to the right
3rd set: 20 reps to the left
4th set: 10 reps straight
5th set: 10 reps to the right
6th set: 10 reps to the left

-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]

02/08/16 Back

6:05am

10 minutes jogging (0.9 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 60 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 50 seconds
3rd set 50 seconds

wide grip pull down;
10 reps at 62.5lbs
10 reps at 87.5lbs
10 reps at 112.5lbs
6 reps at 137.5lbs

db bent over rows;
25 reps at 55lbs

-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]

02/09/16 Shoulders

6:10am

20 minutes on the elliptical (1.85 miles)

bb shoulder press ;
6 reps at 50lbs
6 reps at 70lbs
6 reps at 90lbs
3 reps at 110lbs
1 reps at 130lbs

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

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

bb shrugs;
10 reps at 180lbs
10 reps at 180lbs
10 reps at 200lbs
10 reps at 180lbs

cable vertical rows;
30 reps at 70lbs

-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]

02/10/16 Legs

6:05am

10 minutes jogging (0.83 miles)

bb squats (these were done with thighs not quite parallel to the floor, having some lower back pain, PT recommended not doing these all the way down for awhile);
6 reps at 90lbs
6 reps at 180lbs
6 reps at 230lbs
6 reps at 280lbs
6 reps at 330lbs
6 reps at 370lbs
6 reps at 370lbs

Standing bb calf raises;
10 reps at 90lbs
10 reps at 180lbs
10 reps at 230lbs
8 reps at 280lbs
8 reps at 330lbs
6 reps at 370lbs
15 reps at 230lbs

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: 4 reps
2nd set: 4 reps
3rd set: 4 reps

back hyperextensions (Roman Chair):
One set of 20 slow reps

Ab coaster (these are all done as one set, no rest);
1st set: 25 reps straight
2nd set: 25 reps to the right
3rd set: 25 reps to the left
4th set: 5 reps straight
5th set: 5 reps to the right
6th set: 5 reps to the left
7th set: 10 reps straight

-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]

02/11/16 Arms

6:00am

20 minutes on the elliptical (1.78 miles)

db hammer curl (weight listed is for each db);
6 @ 25lbs
6 @ 30lbs
6 @ 35lbs
6 @ 40lbs
6 @ 45lbs
6 @ 50lbs
5 @ 55lbs

Dips (@ BW w/resistance bands to assist);
1st set: 6 reps
2nd set: 4 reps
3rd set: 4 reps

db overhead tricep extension;
10 @ 55lbs
10 @ 60lbs
10 @ 65lbs

Bent over cable tricep extension;
25 @ 150lbs

lever preacher’s curl;
25 @ 70lbs

-2 fiber gummies
-Opti-Men multivitamin
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

02/12/16 Chest
6:00am

10 minutes walking on the treadmill (set to highest incline, 3.5mph)

bb press;
6 reps at 90lbs
6 reps at 110lbs
6 reps at 140lbs
6 reps at 160lbs
4 reps at 180lbs
3 reps at 200lbs
1 rep at 220lbs

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

incline bb press;
10 reps at 70lbs
10 reps at 110lbs
8 reps at 130lbs

bb wrist curl;
10 reps at 70lbs
8 reps at 70lbs
8 reps at 70lbs

15 push-ups
9 push-ups

-2 fiber gummies
-Opti-Men multivitamin
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg

 

[prodigalso]

02/15/16 Shoulders

6:10am

10 minutes jogging (0.82 miles)

bb shoulder press ;
6 reps at 50lbs
6 reps at 70lbs
6 reps at 90lbs
4 reps at 110lbs
2 reps at 130lbs

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

alternating db forward and lateral raises (weight listed is for each db);
6 reps at 20lbs
6 reps at 10lbs
6 reps at 10lbs

bb shrugs;
10 reps at 180lbs
10 reps at 180lbs
10 reps at 180lbs
6 reps at 200lbs

bb vertical rows;
25 reps at 50lbs

-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]

02/16/16 Back

6:05am

20 minutes on the elliptical (1.81 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 60 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: 40 seconds
2nd set 45 seconds
3rd set 20 seconds

seated wide grip high cable row;
10 reps at 200lbs
10 reps at 225lbs
10 reps at 250lbs

wide grip pull down;
6 reps at 125lbs
6 reps at 137.5lbs
6 reps at 150lbs
4 reps at 175lbs

-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]

02/17/16 Legs

6:10am

10 minutes walking on the treadmill (set to highest incline, 3.6mph)

forward bb squats (these were done with thighs not quite parallel to the floor, having some lower back pain, PT recommended not doing these all the way down for awhile);
10 reps at 70lbs
9 reps at 70lbs
8 reps at 70lbs
7 reps at 70lbs

Standing bb calf raises;
10 reps at 180lbs
10 reps at 230lbs
10 reps at 280lbs
6 reps at 340lbs

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: 6 reps
2nd set: 4 reps
3rd set: 6 reps

-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]

02/18/16 Chest

6:15am

25 minutes on the elliptical (2.25 miles)

bb press; (these were brutal. I'm fairly certain that I whimpered)
100 reps at 90lbs (avg 20 seconds rest between each set)
1st set: 10 reps
2nd set: 10 reps
3rd set: 10 reps
4th set: 10 reps
5th set: 10 reps
6th set: 10 reps
7th set: 10 reps
8th set: 10 reps
9th set: 10 reps
10th set: 10 reps

db flys (weight listed is for each db);
100 reps at 10lbs, 10 sets (avg 20 seconds rest between each set)

10 push-ups

back hyperextensions (Roman Chair):
One set of 20 reps

Ab coaster (these are all done as one set, no rest, with 10lbs added);
1st set: 30 reps straight
2nd set: 15 reps to the right
3rd set: 15 reps to the left
4th set: 10 reps to the right
5th set: 10 reps to the left

-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]

02/19/16 Arms

6:10am

10 minutes jogging (0.90 miles)

hammer grip db curl (weight listed is for each db);
6 @ 25lbs
6 @ 30lbs
6 @ 35lbs
6 @ 40lbs
6 @ 45lbs
6 @ 50lbs
6 @ 55lbs
4 @ 60lbs
4 @ 65lbs

100 Dips (@ BW w/ two 15-35lb resistance bands to assist);
1st set: 6 reps
2nd set: 6 reps
3rd set: 6 reps
4th set: 6 reps
5th set: 6 reps
6th set: 6 reps
7th set: 6 reps
8th set: 8 reps
9th set: 10 reps
10th set: 12 reps
11th set: 12 reps
12th set: 8 reps
13th set: 8 reps

db curl (weight listed is for each db);
20 @ 15lbs
20 @ 20lbs
20 @ 25lbs

Ab coaster (these are all done as one set, no rest, with 10lbs added);
1st set: 20 reps to the right
2nd set: 20 reps to the left
3rd set: 27 reps straight

-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]

02/22/16 Shoulders

6:10am

10 minutes jogging (0.9 miles)

bb shoulder press ;
6 reps at 60lbs
6 reps at 70lbs
6 reps at 90lbs
4 reps at 110lbs
2 reps at 130lbs

db lateral raises (weight listed is for each db);
6 reps at 20lbs
6 reps at 25lbs
6 reps at 30lbs
3 reps at 35lbs

bb shrugs;
10 reps at 190lbs
10 reps at 190lbs
7 reps at 200lbs
6 reps at 200lbs
6 reps at 200lbs

cable vertical rows;
11 reps at 60lbs
10 reps at 70lbs
10 reps at 80lbs
10 reps at 90lbs
10 reps at 100lbs

-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]

02/23/16 Back

6:15am

25 minutes on the elliptical (2.3 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: 30 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

seated wide grip high cable row;
10 reps at 225lbs
10 reps at 250lbs
10 reps at 270lbs

V-grip pull down;
6 reps at 125lbs
6 reps at 137.5lbs
6 reps at 150lbs
4 reps at 162.5lbs

-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]

02/24/16 Legs

6:05am

12 minutes jogging (1.0 mile)

goblet squats
6 reps at 85lbs
6 reps at 85lbs
6 reps at 85lbs
6 reps at 85lbs

Standing bb calf raises;
10 reps at 180lbs
10 reps at 230lbs
9 reps at 280lbs
8 reps at 330lbs

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: 8 reps
3rd set: 7 reps

back hyperextensions (Roman Chair):
One set of 20 reps

Ab coaster (these are all done as one set, no rest);
1st set: 35 reps to the right
2nd set: 30 reps straight
3rd set: 35 reps to the right

Bb squats (these were done as just a half rep, to get used to do bb squats again);
30 reps at 330lbs
17 reps at 370lbs

cable hip abduction;
one set of 40lbs @ 25 reps for each leg, both internal and external

-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, 2000mg

 

[prodigalso]

02/26/16 Chest/Arms
6:10am

10 minutes jogging (0.88 miles)

hammer grip db curl (weight listed is for each db);
6 @ 25lbs
6 @ 30lbs
6 @ 35lbs

Dips;
3 sets of 6 reps @ BW w/resistance bands to assist

BB curl (EZ Curl bar);
6 @ 70lbs
6 @ 80lbs
6 @ 90lbs

Skullcrushers (EZ Curl bar. Each set was immediately followed by 10 reps of fast chest presses)
6 @ 70lbs
6 @ 80lbs
6 @ 90lbs

Lever preacher’s curl;
6 @ 80lbs
4 @ 90lbs
4 @ 100lbs

Bent over cable tricep extension;
6 @ 150lbs
6 @ 160lbs
6 @ 170lbs

back hyperextensions (Roman Chair):
One set of 20 reps

Ab coaster (these are all done as one set, no rest);
1st set: 35 reps straight
2nd set: 20 reps to the right
3rd set: 20 reps to the left
4th set: 30 reps straight

Raised feet push-up w/hands on db’s
1st set: 11 reps
2nd set: 8 reps
3rd set: 4 reps

-1/2 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, 1000mg

 

[prodigalso]

02/29/16 Shoulders

6:10am

11 minutes jogging (1.0 miles)

Arnold press (weight listed is for each db);
10 reps at 25lbs
10 reps at 30lbs
8 reps at 35lbs
6 reps at 40lbs

db shoulder press (weight listed is for each db);
6 reps at 45lbs
6 reps at 50lbs
4 reps at 55lbs

bb shrugs;
6 reps at 180lbs
6 reps at 190lbs
6 reps at 200lbs
5 reps at 220lbs

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

cable vertical rows;
10 reps at 50lbs
10 reps at 70lbs
10 reps at 80lbs
10 reps at 90lbs
10 reps at 100lbs

bb shoulder press;
6 reps at 90lbs
6 reps at 110lbs
3 reps at 130lbs

-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]

03/01/16 Back

6:05am

25 minutes on the elliptical (2.25 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: 45 seconds
2nd set 45 seconds
3rd set 45 seconds

db bent over row;
6 reps at 50lbs
6 reps at 55lbs
6 reps at 60lbs
6 reps at 65lbs
4 reps at 85lbs

db reverse fly (weight listed is for each db);
6 reps at 12.5lbs
6 reps at 15lbs
6 reps at 17.5lbs
6 reps at 20lbs
4 reps at 25lbs

-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, 2000mg

 

[prodigalso]

03/02/16 Legs

6:05am

12 minutes jogging (0.95 mile)

one legged lunges;
6 reps at BW
6 reps at 20lbs
6 reps at 25lbs
6 reps at 25lbs
6 reps at 20lbs

Standing bb calf raises;
14 reps at 180lbs
10 reps at 230lbs
8 reps at 280lbs
6 reps at 330lbs
10 reps at 180lbs

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

back hyperextensions (Roman Chair):
One set of 22 reps

Ab coaster w/10lbs added (these are all done as one set, no rest);
1st set: 35 reps to the right
2nd set: 35 reps to the left
3rd set: 35 reps straight

Bb squats (these were done as just a half rep, to get used to do bb squats again);
25 reps at 330lbs

-1/2 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]

03/03/16 Chest

6:05am

30 minutes on the elliptical (2.70 miles)

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

Raised feet push-up w/hands on db’s
1st set: 6 reps
2nd set: 6 reps
3rd set: 6 reps
4th set: 6 reps

-1/2 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
-Vitamin C, 2000mg

 

[DennisTheDane]

How about a update about your stats

 

[prodigalso]

How about a update about your stats

Still getting back to my pre-holiday weight. I'm heading to Japan next week, so I'm more or less in a holding pattern till then. I will be off diet and, more than likely will not have time for working out.

03/08/16 Back/Shoulders

6:15am

12 minutes jogging (interval training, 1.0 mile)

wide grip pull down;
6 reps at 112.5lbs
6 reps at 125lbs
6 reps at 137.5lbs

db forward raise (weight listed is for each db);
10 reps at 10lbs
8 reps at 12.5lbs
6 reps at 15lbs

db external shoulder rotation (weight listed is for each db);
10 reps at 10lbs
8 reps at 12.5lbs
8 reps at 15lbs

bb shrugs;
6 reps at 180lbs
6 reps at 230lbs
6 reps at 280lbs
2 reps at 330lbs

bb vertical rows;
6 reps at 50lbs
6 reps at 50lbs
6 reps at 70lbs
6 reps at 80lbs

db bent leg good mornings;
6 reps at 30lbs
6 reps at 35lbs

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