Prodigalson's Cutting log

07/28/16 Shoulders

6:10am

30 minutes jogging (2.5 miles)

arnold press (weight listed is for each db);
6 reps at 25lbs
6 reps at 35lbs
6 reps at 45lbs

db shrugs (weight listed is for each db);
15 reps at 50lbs
15 reps at 55lbs
15 reps at 60lbs

cable vertical rows;
30 reps at 60lbs

Ab coaster (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

-1 fiber gummy
-Opti-Men multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
-Vitamin C, 20000mg
 
07/29/16 Cardio

6:05am

60 minutes on the elliptical (5.60 miles)

-1 fiber gummy
-One-A-Day men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
 
08/01/16 Cardio

6:05am

65 minutes on the elliptical (5.98 miles)

-1 fiber gummy
-One-A-Day men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
 
08/02/16 Back

6:05am

35 minutes jogging (2.82 miles total);
The first 20 minutes were with no rest or break – 1.67 miles. The last 15 minutes was interval running (1.15 miles)

Press-up (lay flat on your stomach. Push up with hands flat on floor, shoulder width apart until shoulders are perpendicular to floor, but pelvis is still touching. Return to floor and repeat).
1st set: 10 reps
2nd set 10 reps
3rd set 9 reps

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)

-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
 
08/03/16 Cardio

6:05am

65 minutes on the elliptical (5.52 miles)

-1 fiber gummy
-One-A-Day men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
 
The extensive amount of traveling I have done this year stalled progress more than I'd like, but no more travel is planned for this year, so hopefully I can get back on track. Still focusing on cardio to accelerate my weight loss, improve my stamina and improve my overall health (i.e lower my blood pressure; it was around 130/90). I've been back in keto for about four weeks now, expect to be back on track weight-wise in about two weeks. I plan to stay in ketosis until Labor Day weekend. That'll make it about 8.5 weeks in ketosis. Previously, I'd typically spend six weeks in ketosis before a cheat weekend. I am now planning ten week intervals.

08/04/16 Chest

6:10am

30 minutes jogging (interval training, 2.5 miles)

bb press;
10 reps at 140lbs
8 reps at 140lbs
8 reps at 140lbs

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

close grip (hands touching) incline bb press;
8 reps at 90lbs
6 reps at 90lbs
8 reps at 90lbs

8 push-ups

-2 fiber gummies
-Rainbow Light Men's One Multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
 
08/05/16 Cardio

6:05am

65 minutes on the elliptical (5.75 miles)

-1 fiber gummy
-One-A-Day men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
 
I'm making a change to my cardio routine: on treadmill days, I will attempt my fastest mile. On elliptical days I will make duration my priority.

08/08/16 Arms

6:25am

Jogged a mile in 10:40.

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

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

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

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

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

…and so on..

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

BB overhead tricep extension;
6 @ 70lbs
6 @ 70lbs
10 @ 70lbs

-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
 
08/09/16 Cardio

6:05am

60 minutes on the elliptical (5.45 miles)

-1 fiber gummy
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
 
08/10/16 Shoulders

6:10am

10:30 mile

arnold press (weight listed is for each db);
10 reps at 25lbs
10 reps at 30lbs
10 reps at 35lbs

db shrugs (weight listed is for each db);
15 reps at 50lbs
15 reps at 55lbs
15 reps at 60lbs

bb shoulder press:
8 reps at 70lbs
6 reps at 90lbs
4 reps at 110lbs

cable vertical rows;
6 reps at 120lbs
6 reps at 130lbs
6 reps at 140lbs

-1 fiber gummy
-Rainbow Light multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
 
08/11/16 Cardio

6:05am

60 minutes on the elliptical (5.25 miles)

-1 fiber gummy
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
 
I will continue to attempt to increase my speed in the mile for a couple weeks (hopefully once I'm able to run a nine minute mile) then I plan to switch to HIIT (High Intensity Interval Training). Probably will have to do that outside, as I've found it to be tedious to do on a treadmill.

08/12/16 Back

6:15am

10:15 mile

db bent over row;
6 reps at 40lbs
6 reps at 50lbs
6 reps at 60lbs
4 reps at 85lbs

V-grip pull down;
8 reps at 100lbs
8 reps at 112.5lbs
8 reps at 125lbs
8 reps at 137.5lbs

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

Good mornings (bent leg deadlifts);
8 reps at 70lbs
8 reps at 70lbs
8 reps at 70lbs

0ne legged lunges;
6 reps at BW
6 reps at BW
8 reps at 40lbs

-1 fiber gummy
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
 
08/15/16 Cardio

6:15am

60 minutes on the elliptical (5.35 miles)

-1 fiber gummy
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
 
08/16/16 Chest

6:15am
9:57 mile

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

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

Straight single arm cable crossover;
6 reps at 30lbs
6 reps at 30lbs
6 reps at 40lbs
6 reps at 50lbs

“Golf” shoulder Stretches;
1 set of 12 reps

One legged lunges;
6 reps at BW
6 reps at BW
6 reps at BW

Raised feet Push-ups
3 sets of 4 reps

-1 fiber gummy
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
 
08/17/16 Cardio

6:15am

60 minutes on the elliptical (5.2 miles)

-1 fiber gummy
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
 
08/19/16 Arms

6:10am

9:35 mile

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

BB overhead tricep extension;
6 @ 70lbs
6 @ 70lbs
6 @ 70lbs
6 @ 80lbs
5 @ 90lbs

Skullcrushers (EZ Curl bar);
6 @ 70lbs
6 @ 70lbs
6 @ 90lbs

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

lever preacher’s curl;
6 @ 100lbs
5 @ 110lbs
2 @ 120lbs

Cable bent over tricep extensions;
6 @ 120lbs
6 @ 130lbs
6 @ 140lbs

-2 fiber gummies
-Rainbow Light Men's One Multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
 
08/22/16 Back

6:05am

9:26 mile

cable seated high wide grip row;
6 reps at 200lbs
6 reps at 225lbs
6 reps at 250lbs
6 reps at 270lbs (I couldn't quite bring these to my chest)

Narrow supinated grip pull down;
6 reps at 112.5lbs
6 reps at 125lbs
6 reps at 137.5lbs
6 reps at 150lbs

Horse stance Planks (on hands and knees with diagonally opposed foot and hand extended):
1st set: 40 seconds (each)
2nd set 35 seconds (each)
3rd set 30 seconds (each)

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

BB Good mornings;
6 reps at 70lbs
6 reps at 80lbs
8 reps at 90lbs

-1 fiber gummy
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
 
08/23/16 Cardio

6:10am

60 minutes on the elliptical (5.45 miles)

-1 fiber gummy
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
 
I was attempting a 9 minute (or less) mile. At about 7 minutes, I couldn't keep going...Ended up walking for about 40 seconds, then ran the speed up to 7.2 mph to "catch up"...

08/24/16 Shoulders

6:10am

9:30 mile

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

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

bb shrugs;
6 reps at 180lbs (w/o straps)
6 reps at 230lbs
6 reps at 280lbs
2 reps at 320lbs

One legged lunges;
8 reps at BW
8 reps at BW
8 reps at BW

ab roller;
11st set: 6 reps
2nd set: 6 reps
3rd set: 6 reps

-1 fiber gummy
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
 
08/25/16 Cardio

6:10am

60 minutes on the elliptical (5.1 miles)

-1 fiber gummy
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
 
This my second attempt to run a mile in less than 9 minutes. Both times I have not been able to run at 6.7mph long enough. The first time I lasted about 7:30, this time I made it to 8:30 before I had to walk...I actually got dizzy and was starting to get tunnel vision. I'm getting a FitBit with heart rate monitoring this weekend. so we'll see what's actually going on next week.

08/26/16 Chest

6:10am
9:26 mile

Incline db press (weight listed is for each db);
6 reps at 40lbs
6 reps at 45lbs
6 reps at 50lbs
6 reps at 55lbs
6 reps at 60lbs
6 reps at 65lbs

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

Straight single arm cable crossover;
6 reps at 30lbs
6 reps at 40lbs
6 reps at 50lbs
6 reps at 60lbs

bb press;
6 reps at 180lbs
4 reps at 200lbs
1 rep at 220lbs
10 reps at 140lbs

Raised feet Push-ups
3 sets of 6 reps

BB wrist curls;
18 reps at 65lbs
13 reps at 65lbs
12 reps at 65lbs
10 reps at 65lbs

-2 fiber gummies
-Rainbow Light Men's One Multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
 
As I mentioned earlier, I plan to re-feed over Labor Day weekend. Just prior to the weekend, I will weigh-in. Haven't done that in awhile, so we'll see how I'm doing. I plan to weigh-in after the weekend also. The next re-feed will (hopefully) be Thanksgiving week which is actually 12 weeks rather than ten, but its a natural break, since I'll be off work that week.

Tomorrow, I'm planning to try HIIT on the treadmill. We'll see how that goes. Will try for a 15 minute duration. Probably will run 4-5 minutes at 6.7 mph, then do a sprint, then walk, then do sprint intervals for the remainder.

08/29/16 Cardio

6:10am

60 minutes on the elliptical (5.48 miles, average heart rate: 145 bpm)

-1 fiber gummy
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
 
08/30/16 Back

6:15am

1.3 mile HIIT run (17 minutes). 4 sprint intervals, 11 mph max, max heart rate 166 bpm.

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

BB Good mornings;
6 reps at 85lbs
6 reps at 105lbs
6 reps at 125lbs

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)

Cable seated V-Grip low row;
6 reps at 200lbs
6 reps at 225lbs
6 reps at 245lbs
6 reps at 270lbs
6 reps at 290lbs

One legged lunges;
8 reps at BW
8 reps at BW
8 reps at BW
8 reps at BW

Wide Grip behind neck pull down;
These are all as one set
8 reps at 75lbs
7 reps at 62.5lbs
10 reps at 50lbs
20 reps at 37.5lbs

-1 fiber gummy
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
 
08/31/16 Cardio

6:10am

60 minutes on the elliptical (5.23 miles, average heart rate: 128 bpm)

-1 fiber gummy
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
 
09/01/16 Arms

6:15am

1.6 mile HIIT run (20 minutes). 5 sprint intervals, 12 mph max, max heart rate 150 bpm, average heart rate 126 bpm.

db curl (weight listed is for each db);
6 reps at 35lbs
6 reps at 40lbs
6 reps at 45lbs

BB overhead tricep extension;
6 @ 70lbs
6 @ 80lbs
6 @ 90lbs

BB curl (EZ Curl bar);
6 @ 90lbs
6 @ 100lbs
4 @ 110lbs

Skullcrushers (EZ Curl bar)
6 @ 90lbs
6 @ 100lbs
6 @ 110lbs

Lever preacher’s curl;
4 @ 120lbs
3 @ 130lbs

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

BB wrist curls;
15 reps at 65lbs
12 reps at 65lbs
10 reps at 65lbs

-2 fiber gummies
-Rainbow Light Men's One Multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
 
09/02/16 Cardio

6:10am

60 minutes on the elliptical (5.17 miles, average heart rate: 134 bpm, max heart rate 160 bpm)

-1 fiber gummy
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
 
09/06/16 Cardio

6:10am

60 minutes on the elliptical (5.73 miles, average heart rate: 129 bpm, max heart rate 173 bpm)

-1 fiber gummy
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
 
09/07/16 Shoulders

6:10am

1.7 mile HIIT run (22 minutes). 6 sprint intervals, 11 mph max, max heart rate 150 bpm, average 127 bpm.

Legs stretches (60seconds each: hams, quads, calves)

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

Cable external shoulder rotation;
10 reps at 30lbs
10 reps at 40lbs
10 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;
6 reps at 180lbs (w/o straps)
6 reps at 230lbs
6 reps at 280lbs

-1 fiber gummy
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
 
09/08/16 Cardio

6:15am

60 minutes on the elliptical, reversing direction every six minutes (5.18 miles, average heart rate: 127 bpm, max heart rate 172 bpm)

-1 fiber gummy
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
 
I had a minor motorcycle accident on September 9th, and broke my ankle...I plan to start working out (upper body) perhaps as early as next week. Obviously, it'll be awhile before I am able to resume cardio or even weight lifting, for that matter.

The cast is expected to be removed on October 17th, upon which time they'll give me a walking boot. Probably will be a few more weeks till I'm able to walk normally. I plan to resume weight lifting once the cast is removed and I'm able to walk.
 
Did some reading and it seems that based upon typical recoveries, January is the soonest I'm likely to be 'running'....
 
Got my cast off last night. Doctor says I'm good to walk on it.

Invalid Link Removed

10/18/16 Misc

6:10am

20 minutes on a recumbent bicycle

db curls (weight listed is for each db);
10 reps at 20lbs
10 reps at 25lbs
10 reps at 30lbs
10 reps at 35lbs
6 reps at 40lbs

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

db overhead tricep extension;
10 reps at 45lbs
10 reps at 50lbs
10 reps at 55lbs

Rope wrist curls;
Three sets at shoulder height, forward and back at 15lbs

-1 fiber gummy
-Rainbow Light Men's One Multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
 
10/19/16 Chest

6:10am

30 minutes recumbent bicycle

incline db press (weight listed is for each db);
10 reps at 40lbs
10 reps at 45lbs
10 reps at 50lbs

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

lever chest press;
6 reps at 150lbs
6 reps at 175lbs
6 reps at 200lbs
2 reps at 225lbs

-2 fiber gummies
-Rainbow Light Men's One Multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
 
10/24/16 Back

6:15am
30 minutes on the elliptical (2.55 miles)

db bent over row;
10 reps at 35lbs
10 reps at 40lbs
10 reps at 45lbs
7 reps at 50lbs

Narrow grip pull down;
6 reps at 75lbs
6 reps at 100lbs
6 reps at 125lbs
6 reps at 150lbs

Horse stance Planks (on hands and knees with diagonally opposed foot and hand extended):
1st set: 60 seconds (each)
2nd set 60 seconds (each)
3rd set 60 seconds (each)
4th set 45 seconds (each)

Good mornings;
25 reps at 60lbs

-1 fiber gummy
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
 
10/25/16 Shoulders

6:10am

30 minutes elliptical (2.46 miles)

arnold press (weight listed is for each db);
25 reps at 30lbs

bb shrugs;
6 reps at 180lbs
6 reps at 220lbs (with straps)
6 reps at 240lbs (with straps)

bb wrist curls;
3 sets of 6 reps at 85lbs

Rainbow Light Men's One Multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
 
10/26/16 Cardio

6:15am

30 minutes on the elliptical (2.5 miles)

Physical therapy exercises for my ankle
-Kneeling ankle stretches
-Towel calf stretches

-1 fiber gummy
-Rainbow Light Men's One Multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
 
My ankle is getting stronger every day. I am not able to stride off my toes on the left foot, so my gait is still affected. Physical therapist says when I am able to do that, I can start running again.

10/27/16 Cardio

6:15am

30 minutes on the elliptical (2.6 miles)

Physical therapy exercises for my ankle:
-Kneeling ankle stretches
-Seated Squats
-Towel calf stretches
-Lunges
-Resistance band calf extensions

-1 fiber gummy
-Rainbow Light Men's One Multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
 
10/31/16 Shoulders

6:10am

22 minutes elliptical (2.03 miles)

bb shoulder press;
6 reps at 50lbs
5 reps at 70lbs
4 reps at 80lbs
2 reps at 90lbs
1 reps at 100lbs
1 reps at 110lbs

bb shrugs;
6 reps at 180lbs
6 reps at 230lbs (with straps)
6 reps at 280lbs (with straps, hold for 10 seconds on last rep)

one -legged lunge (right leg resting on weight bench);
3 sets of 6 reps @ BW

Physical therapy exercises for my ankle:
-Kneeling ankle stretches
-Towel calf stretches

3 sets of standing on left foot for 15 seconds

3 sets of "step overs' (right foot) holding a 20lb dumbbell in left hand


-1 fiber gummy
-Rainbow Light multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
 
11/01/16 Shoulders

6:10am

20 minutes elliptical (1.65 miles)

Physical therapy exercises for my ankle:
-Kneeling ankle stretches
-Towel calf stretches

3 sets of standing on left foot for 15 seconds

3 sets of "step overs' (right foot)

3 sets of "bend overs' (right foot)

-1 fiber gummy
-Rainbow Light multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
 
11/02/16 arms

6:10am

22 minutes elliptical (1.81 miles)

lever preachers curl;
4 reps at 100lbs
4 reps at 110lbs
3 reps at 120lbs

Dips;
3 sets of 2 reps

bb wrist curls;
15 reps at 65lbs
17 reps at 65lbs
19 reps at 65lbs
15 reps at 65lbs

Physical therapy exercises for my ankle:
-Kneeling ankle stretches
-Towel calf stretches

3 sets of standing on left foot for 15 seconds

3 sets of "step overs' (right foot)

3 sets of "bend overs' (right foot)

-1 fiber gummy
-Rainbow Light multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
 
11/04/16 Back

6:15am
20 minutes on the elliptical

bb bent over row;
25 reps at 65lbs
10 reps at 75lbs
10 reps at 75lbs
10 reps at 75lbs

bb good mornings;
10 reps at 65lbs
10 reps at 75lbs
10 reps at 75lbs
10 reps at 75lbs

Physical therapy exercises for my ankle:
3 sets of standing on left foot for 15 seconds

3 sets of 10 'step overs'

4 sets of 10 'bend overs'

Leg press machine left foot calf extensions;
10 @ 35lbs
10 @ 42.5lbs
10 @ 50lbs
10 @ 62.5lbs

-1 fiber gummy
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
 
11/07/16 Chest

6:15am
22 minutes on the elliptical (2.2 miles)

lever chest press;
4 reps at 200lbs
4 reps at 225lbs
4 reps at 250lbs
4 reps at 275lbs
2 reps at 300lbs
1 reps at 312.5lbs

Physical therapy exercises for my ankle:
-Kneeling ankle stretches
-Towel calf stretches

3 sets of 10 'step overs'

4 sets of 10 'bend overs'

Leg press machine left foot calf extensions;
10 @ 62.5lbs
10 @ 75lbs
10 @ 87.5lbs
20 @ 75lbs

-1 fiber gummy
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
 
11/08/16 Shoulders

6:15am
20 minutes on the elliptical (1.95 miles. I hit 196 bpm! Woohoo!)

Arnold press (weight listed is for each db);
4 reps at 30lbs
4 reps at 35lbs
4 reps at 40lbs
4 reps at 45lbs
2 reps at 50lbs

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

Physical therapy exercises for my ankle:
-Kneeling ankle stretches
-Towel calf stretches

3 sets of 10 'step Ups' (up onto the weight bench with my left foot)

4 sets of 10 'bend overs'

Leg press machine left foot calf extensions;
10 @ 62.5lbs
15 @ 75lbs
10 @ 87.5lbs
20 @ 75lbs

-1 fiber gummy
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
 
11/09/16 Legs

6:15am
20 minutes on the elliptical (2.8 miles)

Split squats;
4 sets of 6 on leach leg reps at bodyweight

Lever hamstring curl;
4 reps at 150lbs
4 reps at 162.5lbs
4 reps at 175lbs
4 reps at 187.5lbs

Physical therapy exercises for my ankle:
-Kneeling ankle stretches
-Towel calf stretches

4 sets of 10 'bend overs'

Leg press machine left foot calf extensions;
10 @ 150lbs (both feet)
10 @ 162.5lbs (both feet)
10 @ 175lbs (both feet)
20 @ 75lbs (left foot)

-1 fiber gummy
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
 
11/10/16 arms

6:10am

20 minutes elliptical (2.6 miles)

db curls (weight listed is for each db);
4 reps at 30lbs
4 reps at 35lbs
4 reps at 40lbs
4 reps at 45lbs
4 reps at 50lbs

Dips;
3 sets of 2 reps

bb overhead tricep extension with db's hanging from the bar with resistance bands
4 sets of 6 reps at 85lbs

2 sets of one chin-up;

Physical therapy exercises for my ankle:
-Kneeling ankle stretches
-Towel calf stretches

Leg press machine left foot calf extensions;
10 @ 75lbs
10 @ 87.5lbs
10 @ 100lbs
25 @ 75lbs

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

11/11/16 Back

6:15am
20 minutes on the elliptical (2.6 miles)

bb bent over row;
4 reps at 75lbs
4 reps at 95lbs
4 reps at 115lbs
4 reps at 115lbs

bb good mornings;
4 reps at 75lbs
4 reps at 95lbs
4 reps at 115lbs
4 reps at 115lbs

V-Grip pull down;
4 reps at 150lbs
4 reps at 162.5lbs
4 reps at 175lbs
4 reps at 187.5lbs

Physical therapy exercises for my ankle:
-Kneeling ankle stretches
-Towel calf stretches

Leg press machine left foot calf extensions;
10 @ 87.5lbs
10 @ 100lbs
10 @ 112.5lbs
25 @ 87.5lbs

-1 fiber gummy
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
 
11/14/16 Chest

6:15am
25 minutes on the elliptical (3.0 miles)

Lever chest press;
4 reps at 200lbs
4 reps at 225lbs
4 reps at 250lbs
4 reps at 275lbs
2 reps at 300lbs
1 reps at 312.5lbs

db fly (weight listed is for each db);
4 reps at 20lbs
4 reps at 25lbs
4 reps at 20lbs

Push-ups;
1st set: 6 reps
2nd set: 15 reps

Physical therapy exercises for my ankle:
-Kneeling ankle stretches
-Towel calf stretches

Bend overs (stand on left leg. Bend over, sticking right leg out behind you. Touch a db sitting on its end on the floor):
3 sets of 10 reps

Leg press machine left foot calf extensions;
10 @ 87.5lbs
10 @ 100lbs
10 @ 112.5lbs
25 @ 125lbs
25 @ 100lbs

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

[
 
11/14/16 Shoulders

6:15am
20 minutes on the elliptical (2.4 miles)

Arnold press (weight listed is for each db);
4 reps at 30lbs
4 reps at 35lbs
4 reps at 40lbs
4 reps at 45lbs

BB shoulder press;
4 reps at 50lbs
4 reps at 70lbs
2 reps at 90lbs
2 reps at 110lbs

BB shrugs;
4 reps at 180lbs
4 reps at 230lbs (with straps)
4 reps at 280lbs (with straps and a 15 second hold at the end)

Physical therapy exercises for my ankle:
-Kneeling ankle stretches
-Towel calf stretches
2 sets of 10 'bend overs'

Leg press machine left foot calf extensions;

15 @ 100lbs
15 @ 112.5lbs
25 @ 125lbs
20 @ 112.5lbs

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

11/15/16 Legs

6:15am
20 minutes on the elliptical (2.6 miles)

Split leg squats;
3 sets of 6 reps at BW

Lever leg curl;
4 reps at 167.5lbs
4 reps at 175lbs
4 reps at 187.5lbs
4 reps at 200lbs

db lunges;
6 reps at 35lbs
6 reps at 40lbs
6 reps at 50lbs

Leg press machine left foot calf extensions;
10 @ 200lbs (both feet)
10 @ 225lbs (both feet)
10 @ 250lbs (both feet)
10 @ 112.5lbs (left foot)
10 @ 125lbs (left foot)
10 @ 137.5lbs (left foot)
10 @ 112.5lbs (left foot, slow reps)

Physical therapy exercises for my ankle:
-Kneeling ankle stretches

-Towel calf stretches

2 sets of 10 'bend overs'


-1 fiber gummy
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
 
11/14/16 Shoulders

6:15am
20 minutes on the elliptical (2.4 miles)

Arnold press (weight listed is for each db);
4 reps at 30lbs
4 reps at 35lbs
4 reps at 40lbs
4 reps at 45lbs

BB shoulder press;
4 reps at 50lbs
4 reps at 70lbs
2 reps at 90lbs
2 reps at 110lbs

BB shrugs;
4 reps at 180lbs
4 reps at 230lbs (with straps)
4 reps at 280lbs (with straps and a 15 second hold at the end)

Physical therapy exercises for my ankle:
-Kneeling ankle stretches
-Towel calf stretches
2 sets of 10 'bend overs'

Leg press machine left foot calf extensions;

15 @ 100lbs
15 @ 112.5lbs
25 @ 125lbs
20 @ 112.5lbs

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

11/15/16 Legs

6:15am
20 minutes on the elliptical (2.6 miles)

Split leg squats;
3 sets of 6 reps at BW

Lever leg curl;
4 reps at 167.5lbs
4 reps at 175lbs
4 reps at 187.5lbs
4 reps at 200lbs

db lunges;
6 reps at 35lbs
6 reps at 40lbs
6 reps at 50lbs

Leg press machine left foot calf extensions;
10 @ 200lbs (both feet)
10 @ 225lbs (both feet)
10 @ 250lbs (both feet)
10 @ 112.5lbs (left foot)
10 @ 125lbs (left foot)
10 @ 137.5lbs (left foot)
10 @ 112.5lbs (left foot, slow reps)

Physical therapy exercises for my ankle:
-Kneeling ankle stretches

-Towel calf stretches

2 sets of 10 'bend overs'


-1 fiber gummy
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
 
11/17/16 Back

6:10am
20 minutes on the elliptical (2.8 miles)

bb bent over row;
4 reps at 85lbs
4 reps at 105lbs
4 reps at 125lbs
4 reps at 145lbs

Good mornings;
4 reps at 85lbs
4 reps at 105lbs
4 reps at 125lbs
4 reps at 145lbs

Narrow supinated grip pull down;
4 reps at 125lbs
4 reps at 150lbs
4 reps at 175lbs
4 reps at 200lbs

Horse stance Planks (on hands and knees with diagonally opposed foot and hand extended):
1st set: 60 seconds (each)
2nd set 60 seconds (each)
3rd set 60 seconds (each)
4th set 45 seconds (each)

Reverse flys (weight listed is for each db);
4 reps at 17.5lbs
4 reps at 20lbs
4 reps at 25lbs
2 reps at 30lbs

Physical therapy exercises for my ankle:
-Kneeling ankle stretches
-Towel calf stretches
2 sets of 10 'bend overs'

Leg press machine left foot calf extensions (these were one long superset);
14 @ 112.5lbs
20 @ 100lbs

-1 fiber gummy
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
 
11/17/16 Back

6:10am
20 minutes on the elliptical (2.8 miles)

bb bent over row;
4 reps at 85lbs
4 reps at 105lbs
4 reps at 125lbs
4 reps at 145lbs

Good mornings;
4 reps at 85lbs
4 reps at 105lbs
4 reps at 125lbs
4 reps at 145lbs

Narrow supinated grip pull down;
4 reps at 125lbs
4 reps at 150lbs
4 reps at 175lbs
4 reps at 200lbs

Horse stance Planks (on hands and knees with diagonally opposed foot and hand extended):
1st set: 60 seconds (each)
2nd set 60 seconds (each)
3rd set 60 seconds (each)
4th set 45 seconds (each)

Reverse flys (weight listed is for each db);
4 reps at 17.5lbs
4 reps at 20lbs
4 reps at 25lbs
2 reps at 30lbs

Physical therapy exercises for my ankle:
-Kneeling ankle stretches
-Towel calf stretches
2 sets of 10 'bend overs'

Leg press machine left foot calf extensions (these were one long superset);
14 @ 112.5lbs
20 @ 100lbs

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