Prodigalson's Cutting log

05/07/18

5:50am

30 minutes rowing (7050 meters, avg HR 158, peak HR 191)

15 minutes on treadmill (1.4 miles, avg HR 158, peak HR 172)

_______________________________________________________________________

4:30pm

Resistance Training (avg HR 117, peak HR 145)

Push/Pull Row;
4 sets of 7 reps w/resistance band

Goblet squats;
6 reps @ 60lbs
6 reps @ 65lbs
6 reps @ 65lbs
6 reps @ 65lbs

Wide grip pull down;
6 reps @ 110lbs
6 reps @ 120lbs
6 reps @ 130lbs
6 reps @ 140lbs

Renegade row;
7 reps at 20lbs
6 reps at 20lbs
5 reps at 20lbs
4 reps at 20lbs

Sled push;
30 yards at 225lbs
30 yards at 225lbs
30 yards at 225lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin
 
05/08/18

5:45am
10 minutes on treadmill (1.00 miles, avg HR 141, peak HR 153)

Resistance Training (avg HR 118, peak HR 149)

BB Shrugs;
6 reps at 180lbs
5 reps at 230lbs (straps)
4 reps at 280lbs (straps)

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

Face Pull Row
3 sets of 10 reps @ 80lbs

Preachers curl machine;
6 reps at 100lbs
6 reps at 110lbs
5 reps at 120lbs

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

Standing calf extensions;
45 reps at bodyweight

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin
 
05/10/18

5:55am
10 minutes on treadmill (1.06 miles, avg HR 129, peak HR 162)

Resistance Training (avg HR 124, peak HR 147)

Chin-ups
2 reps at BW + 10lbs
1 reps at BW + 10lbs
2 reps @ BW
2 reps @ BW

Renegade row;
7 reps at 20lbs
7 reps at 20lbs
7 reps at 20lbs

Smith Machine Incline BB press;
10 reps at 50lbs
10 reps at 70lbs
10 reps at 90lbs

Machine calf extensions (weight on bar over knees):
4 sets of 10 reps at 70lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin
 
05/14/18

5:50am

30 minutes rowing (7000 meters, avg HR 152, peak HR 171)

9:40 on treadmill (1.0 miles, avg HR 158, peak HR 169)

_______________________________________________________________________
 
05/15/18

5:45am
9:38 on treadmill (1.00 mile, avg HR 134, peak HR 155)

Resistance Training (avg HR 128, peak HR 159)

Incline BB press;
8 reps at 90lbs
7 reps at 110bs
6 reps at 130lbs

Renegade row;
8 reps at 20lbs
8 reps at 20lbs
8 reps at 20lbs

Tall kneeling single arm head still cable row;
3 sets of 10 reps at 70lbs

Cable w/rope tricep extensions;
6 reps at 120lbs
8 reps at 120lbs
10 reps at 120lbs

Isometric Shoulder Carry;
3 sets of 90 feet at 20lbs

Preachers curl machine;
6 reps at 100lbs
6 reps at 100lbs
6 reps at 100lbs

Standing calf extensions;
45 reps at bodyweight

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin
 
05/16/18

5:45am

47:45 rowing (10,000 meters, avg HR 139, peak HR 156)

_______________________________________________________________________
 
05/17/18

5:50am
9:49 on treadmill (1.00 mile, avg HR 138, peak HR 150)

Resistance Training (avg HR 127, peak HR 152)

Wide grip pull down;
10 reps @ 100lbs
8 reps @ 112.5lbs
6 reps @ 125lbs

One legged db shoulder press (db on same side as unsupported foot);
10 reps at 25lbs
9 reps at 25lbs
9 reps at 25lbs

Ab Roller;
3 sets of 8 reps

Romanian Deadlift;
3 sets of 8 reps @ 15lbs

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

Machine leg curl;
10 reps at 112.5lbs
9 reps at 125lbs
9 reps at 137.5lbs

Rear delt fly;
8 reps @ 96
8 reps @ 108
8 reps @ 120

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin
 
05/18/18

5:50am
32 minutes on treadmill (3.1 miles, avg HR 143, peak HR 164)

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin
 
I’ve been absent here for about two weeks. I was transitioning to a four month assignment in Stuttgart. Finally found a local 24hr gym and am back in the saddle as it were.

06/10/18

2:30pm

10 minutes on treadmill, 1.00 miles (avg HR 139, max HR 163)

Strength Training (avg HR 148, max HR 184):

Renegade Rows:
3 sets of 5 @ 25lbs

Outstretched leg bent over db row:
3 sets of 8 @ 45lbs

One arm TRX band row:
8 @ BW
7 @ BW
6 @ BW

Romanian deadlift:
3 sets of 86 @ 15lbs

Cable pallof press:
4 sets of 10 reps @ 50lbs

Push-up position planks with shoulder taps:
3 sets of 6 reps

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg magnesium
-Opti-Men multivitamin
 
06/11/18

5:30am

10 minutes on treadmill, 1.03 miles (avg HR 136, max HR 145)

Strength Training (avg HR 144, max HR 172):

Leg Press Machine:
8 @ 180lbs
8 @ 160lbs
8 @ 160lbs

Hammer Strength Decline Press:
3 sets of 8 @ 160lbs

Hammer Strength Shoulder Press:
3 sets of 6 @ 90lbs

Hammer Strength Incline Press:
3 sets of 8 @ 160lbs

Calf extension Machine
3 sets of 8 @ 85lbs

One legged, single arm db shoulder press:
3 sets of 8 reps @ 25lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-Opti-Men multivitamin
 
06/12/18

5:30am

Resistance Training (avg HR 117, peak HR 157)

Wide Grip Seated Cable Row;
8 reps at 115lbs
9 reps at 115lbs
10 reps at 115lbs

Hammer Strength Preachers curl;
8 reps at 70lbs
8 reps at 70lbs
8 reps at 70lbs

Wide Grip pull down;
8 reps at 100lbs
8 reps at 115lbs
8 reps at 120lbs

BB Shrugs (Smith machine);
10 reps at 120lbs
10 reps at 170lbs
10 reps at 170lbs
10 reps at 140lbs

Wheeled Ab Roll-Outs;
3 sets of 6 reps

Half kneeling face pull Row;
10 reps at 50lbs
10 reps at 50lbs
10 reps at 60lbs

Machine leg curl;
6 reps at 70lbs
6 reps at 7lbs
6 reps at 70lbs

Upright Isometric db Shoulder carry;
3 sets of 150 ft @ 15lbs

______________________________________________________________________

5:30pm

2 mile run in 23 minutes (avg HR 143, peak HR 166)

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-Opti-Men multivitamin
 
06/13/18

5:30am

Resistance Training (avg HR 107, peak HR 128)

Overhead tricep extensions;
8 reps at 75lbs
8 reps at 85lbs
8 reps at 855lbs

BB Squats;
6 reps at 112lbs
6 reps at 112lbs
6 reps at 112lbs

BB Shoulder press;
8 reps at 95lbs
8 reps at 95lbs
8 reps at 95lbs

BB decline press;
8 reps at 112lbs
9 reps at 112lbs
10 reps at 112lbs

Calf extension machine;
3 sets of 10 reps at 70lbs

Cable standing tricep extension;
3 sets of 6 reps at 50lbs
10 reps at 50lbs
10 reps at 60lbs

db external shoulder rotation;
3 sets of 6 reps at 15lbs

BB pronated grip wrist curls;
20 reps at 60lbs
13 reps at 60lbs
8 reps at 60lbs

-2 fiber gummies
-Opti-Men multivitamin
 
06/14/18

5:15am

Strength Training (avg HR 112, max HR 149):

Renegade Rows:
3 sets of 6 @ 25lbs

BB preacher’s curl;
8 reps at 50lbs
8 reps at 50lbs
8 reps at 65lbs

V-Grip Seated Cable Row;
8 reps at 115lbs
8 reps at 130lbs
6 reps at 145lbs

Tall kneeling single arm head still cable row;
3 sets of 10 reps at 70lbs

Cable pallof press:
4 sets of 10 reps @ 50lbs

Bent over db reverse fly:
3 sets of 10 reps @ 15lbs

Romanian deadlift:
3 sets of 8 @ 15lbs

Wide Grip pull down;
8 reps at 100lbs
8 reps at 115lbs
8 reps at 130lbs

Slow motion TRX band row
3 sets of 8 reps @ BW

Push up position ball roll out (hands gripping bench, tops of feet on ball, pull knees to chest) :
3 sets of 6 reps

5:30pm

25 minutes running (2.39 miles) (avg HR 159, max HR 184)

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
 
06/22/18

2:30pm

34 minutes running (3.45 miles) (avg HR 158, max HR 176)

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium

06/23/18

2:30pm

7 minutes stair stepper machine (avg HR 86, max HR 128)

Resistance Training (avg HR 107, peak HR 128)

BB incline press;
10 reps at 130lbs
10 reps at 150lbs
10 reps at 170lbs
2 reps at 180lbs

Sumo BB deadlifts;
6 reps at 100lbs
8 reps at 100lbs
10 reps at 100lbs

BB decline press isolateral machine;
6 reps at 110lbs
8 reps at 110lbs
10 reps at 110lbs

BB Shoulder press isolateral machine;
8 reps at 95lbs
8 reps at 95lbs
8 reps at 95lbs

db bent over reverse fly;
8 reps at 18lbs
7 reps at 18lbs
6 reps at 18lbs

Cable standing tricep extension;
3 sets of 6 reps at 50lbs
10 reps at 50lbs
10 reps at 60lbs

One legged, single arm db shoulder press:;
3 sets of 8 reps @ 25lbs


-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium

06/25/18

5:30am
7 minutes rowing (1400 meters, avg HR 120, max HR 136)

Strength Training (avg HR 130, max HR 149):

Wide Grip pull down;
8 reps at 100lbs
8 reps at 115lbs
8 reps at 130lbs

db overhead tricep extension;
3 sets of 6 reps at 65lbs

V-Grip Seated Cable Row;
8 reps at 115lbs
8 reps at 130lbs
7 reps at 145lbs

Romanian deadlift:
3 sets of 10 @ 15lbs

Renegade Rows:
3 sets of 8 @ 25lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
 
06/26/18

5:10am

10 minutes rowing (1800 meters, avg HR 130, max HR 146)

Resistance Training (avg HR 124, peak HR 160)

BB incline press;
10 reps at 90lbs
10 reps at 110lbs
10 reps at 130lbs

Leg Press machine;
8 reps at 90lbs
8 reps at 90lbs
8 reps at 90lbs

BB Shoulder press isolateral machine;
8 reps at 45lbs
8 reps at 65lbs
8 reps at 90lbs
8 reps at 110lbs

Calf extension machine;
10 reps at 88lbs
10 reps at 110lbs
10 reps at 110lbs

Cable pallof press:
4 sets of 10 reps @ 50lbs

TRX Band jacknife;
3 sets of 10 reps

_______________________________________________________

4:48pm

38 minutes running (3.4 miles) (avg HR 174, max HR 188)

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-magnesium
 
06/27/18

5:00am
10 minutes rowing (1800 meters, avg HR 126, max HR 148)

Strength Training (avg HR 108, max HR 135):

db bent over row with opposite leg outstretched;
8 reps at 40lbs
8 reps at 40lbs
8 reps at 40lbs

Face pull Row;
10 reps at 70lbs
10 reps at 70lbs
10 reps at 70lbs

Single arm TRX band row
8 reps @ BW
7 reps @ BW
7 reps @ BW

Hammer Strength Preachers curl machine:
8 reps @ 33lbs
7 reps @ 44lbs
5 reps @ 66lbs

BB Shrugs:
8 reps @ 155lbs
8 reps @ 177lbs
8 reps @ 199lbs

Wide Grip pull down;
8 reps at 115lbs
8 reps at 130lbs
6 reps at 145lbs

Renegade Rows (feet at narrower position: at shoulder width);
3 sets of 8 @ 18lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium
 
06/28/18

5:05am

10 minutes rowing (2000 meters, avg HR 137, max HR 175)

Resistance Training (avg HR 124, peak HR 154)

Smith machine close grip bench press;
10 reps at 90lbs
8 reps at 110lbs
8 reps at 130lbs

BB Sumo deadlift;
6 reps at 132lbs
6 reps at 176lbs
6 reps at 198lbs

Overhead tricep extensions;
6 reps at 70lbs
8 reps at 70lbs
8 reps at 70lbs

isolateral BB Shoulder press machine;
8 reps at 66lbs
8 reps at 88lbs
8 reps at 110lbs

Calf extension machine;
10 reps at 77lbs
10 reps at 77lbs
10 reps at 77lbs

Side Plank (feet on bench, palm on floor);
1st set: 25 seconds
2nd set: 20 seconds
3rd set: 20 seconds

_______________________________________________________

4:48pm

39 minutes running (3.4 miles) (avg HR 166, max HR 182)

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium
 
06/29/18

5:00am
10 minutes rowing (2000 meters, avg HR 133, max HR 156)

Strength Training (avg HR 120, max HR 151):

Seated V-grip cable row;
6 reps at 130lbs
6 reps at 145lbs
6 reps at 160lbs

Renegade Rows (feet at narrower position: at shoulder width);
8 @ 18lbs
9 @ 18lbs
10@ 18lbs

BB preacher’s curl;
6 reps at 38lbs
6 reps at 48lbs
6 reps at 48lbs

Ab Roller;
3 sets of 6 reps

Romanian deadlift:
3 sets of 6 @ 13lbs

Slow motion TRX band row
6 reps @ BW
8 reps @ BW
8 reps @ BW

db bent over reverse fly;
8 reps at 18lbs
8 reps at 18lbs
8 reps at 18lbs

db side bends:
3 sets of 8 reps @ 62lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium
 
07/01/18

6:48pm

37 minutes running (3.4 miles) (avg HR 150, max HR 174)

_________________________________________________________________________


07/02/18

5:10am

5 minutes rowing (1000 meters, avg HR 119, max HR 141)

Resistance Training (avg HR 119, peak HR 151)

Incline bench press;
8 reps at 90lbs
6 reps at 110lbs
6 reps at 130lbs
4 reps at 150lbs

BB Sumo deadlift;
6 reps at 110lbs
6 reps at 155lbs
6 reps at 198lbs

Overhead tricep extensions;
6 reps at 62lbs
6 reps at 66lbs
6 reps at 66lbs

isolateral BB Shoulder press machine;
6 reps at 110lbs
6 reps at 132lbs
6 reps at 154lbs

Isometric kettlebell shoulder carry;
2 sets of 200ft reps at 15lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium
 
07/03/18

5:00am
6 minutes rowing (1050 meters, avg HR 123, max HR 144)

Strength Training (avg HR 118, max HR 141):

Tall kneeling single arm head still cable row;
3 sets of 10 reps at 70lbs

Renegade Rows (feet at narrower position: at shoulder width);
8 @ 22lbs
8 @ 22lbs
8 @ 22lbs

Hammer Strength Preachers curl machine:
8 reps @ 45lbs
7 reps @ 55lbs
5 reps @ 65lbs

db bent over row with opposite leg outstretched;
8 reps at 35lbs
8 reps at 35lbs
8 reps at 40lbs

db bent over reverse fly;
8 reps at 18lbs
8 reps at 18lbs
8 reps at 18lbs

Wide Grip pull down;
8 reps at 130lbs
8 reps at 130lbs
8 reps at 130lbs

___________________________________________________________________

4:00pm

38 minutes running (3.4 miles) (avg HR 168, max HR 187)

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium
 
07/04/18

5:10am

10 minutes rowing (1900 meters, avg HR 114, max HR 151)

Resistance Training (avg HR 114, peak HR 147)

BB press;
10 reps at 90lbs
8 reps at 130lbs
8 reps at 150lbs

Leg extension machine;
8 reps at 110lbs
8 reps at 132lbs
8 reps at 132lbs

Dip machine;
8 reps at 154lbs
8 reps at 176lbs
8 reps at 176lbs

Calf extension machine;
10 reps at 77lbs
10 reps at 77lbs
10 reps at 77lbs

One legged, single arm db shoulder press:;
3 sets of 8 reps @ 25lbs

Romanian deadlift:
3 sets of 10 @ 13lbs

_______________________________________________________________________

6:00pm

21 minutes running (2.0 miles) (avg HR 162, max HR 179)


-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium
 
Sometimes it's good to upset your routine, that way it can be re-set. By the grace of God, I've started losing weight again after plateauing for months. I upped my activity level (more running) and have cut my intake by about 750 calories.

6/16/18: 221lbs
6/19/18: 219.6lbs
6/28/18: 218.7lbs
7/05/18: 217.8lbs

Woohoo! God willing, I hope to maintain a pound of weight loss per week. I'll do a weigh-in every Thursday morning until the end of September. Goal weight is 200lbs (~14% BF).

07/05/18

5:05am
10 minutes rowing (2000 meters, avg HR 133, max HR 156)

Strength Training (avg HR 120, max HR 153):

Face pull row;
10 @ 80lbs
10 @ 80lbs
10 @ 80lbs

Iso-lateral machine leg curl;
6 reps at 66lbs
6 reps at 66lbs
6 reps at 66lbs

Hammer Strength Preachers curl machine:
10 reps @ 55lbs
8 reps @ 77lbs
6 reps @ 88lbs

Slow motion TRX band row
3 sets of 8 reps @ BW

BB Shrugs;
35 reps at 100lbs

Wide Grip pull down;
10 reps at 115lbs
10 reps at 115lbs
10 reps at 115lbs

Seated V-Grip cable rows;
10 reps at 115lbs
10 reps at 100lbs
10 reps at 100lbs

Standing calf raises;
30 reps at BW

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium
 
07/06/18

5:10am

10 minutes rowing (2000 meters, avg HR 129, max HR 152)

Resistance Training (avg HR 123, peak HR 162)

Incline bench press;
8 reps at 110lbs
6 reps at 130lbs
6 reps at 130lbs

Goblet squats;
8 reps at 35lbs
8 reps at 35lbs
8 reps at 35lbs

Dip machine;
8 reps at 132lbs
8 reps at 154lbs
8 reps at 176lbs

isolateral BB Shoulder press machine;
8 reps at 88lbs
8 reps at 110lbs
8 reps at 132lbs

Glute Ham Developer;
30 seconds at 22lbs
30 seconds at 33lbs
30 seconds at 33lbs

_______________________________________________________________________

6:00pm

20 minutes running (2.0 miles) (avg HR 161, max HR 173)

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium
 
07/09/18

5:10am
10 minutes rowing (2050 meters, avg HR 117, max HR 146)

Strength Training (avg HR 120, max HR 156):

Renegade Rows (feet at narrower position: at shoulder width);
9 @ 22lbs
9 @ 22lbs
9 @ 22lbs

db bent over row with opposite leg outstretched;
8 reps at 40lbs
8 reps at 40lbs
8 reps at 40lbs

Hammer Strength Preachers curl machine:
8 reps @ 66lbs
8 reps @ 66lbs
8 reps @ 77lbs

Machine leg curl;
4 reps at 133lbs
6 reps at 88lbs
4 reps at 110lbs

Seated V-Grip pull down;
25 reps at 100lbs

_______________________________________________________________________

4:45pm

36 minutes running (3.4 miles) (avg HR 165, max HR 184)

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium
 
07/010/18

5:00am

10 minutes rowing (2030 meters, avg HR 135, max HR 173)

Resistance Training (avg HR 126, peak HR 164)

Incline close grip bench press;
8 reps at 66lbs
6 reps at 66lbs
7 reps at 66lbs

Leg Press;
8 reps at 110lbs
8 reps at 110lbs
8 reps at 110lbs

Decline press;
8 reps at 132lbs
6 reps at 176lbs
6 reps at 176lbs

One legged, single arm db shoulder press:
8 reps @ 22lbs
7 reps @ 22lbs
7 reps @ 22lbs

Glute Ham Developer;
30 seconds at 55lbs
30 seconds at 55lbs
30 seconds at 55lbs

Overhead db tricep extensions;
8 reps at 62lbs
8 reps at 66lbs
7 reps at 66lbs

Cable pallof press:
4 sets of 15 reps @ 50lbs

Calf extension machine;
10 reps at 77lbs
10 reps at 77lbs
10 reps at 77lbs

_______________________________________________________________________

4:15pm

20 minutes HIIT sprinting running (7 intervals, ~15 seconds each, 2.0 miles) (avg HR 132, max HR 168)


-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium
 
07/11/18

5:10am
10 minutes rowing (2050 meters, avg HR 143, max HR 171)

Strength Training (avg HR 115, max HR 141):

Hammer Strength Preachers curl machine:
5 reps @ 66lbs
5 reps @ 66lbs
5 reps @ 66lbs

Machine leg curl;
5 reps at 66lbs
4 reps at 66lbs
5 reps at 66lbs

Renegade Rows (feet at narrower position: at shoulder width);
9 @ 22lbs
9 @ 22lbs
9 @ 22lbs

Head still half kneeling single arm cable row;
2 sets (each arm) of 10 reps at 70lbs

Wide Grip pull down;
8 reps at 100lbs
8 reps at 100lbs
8 reps at 100lbs

Seated V-Grip cable rows;
8 reps at 100lbs
8 reps at 100lbs
8 reps at 100lbs

db Shrugs;
3 sets 8 reps at 131lbs

Romanian deadlift:
3 sets of 6 @ 13lbs

_______________________________________________________________________

4:45pm

20 minutes running ( 2.0 miles) (avg HR 158, max HR 170)


-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium
 
6/16/18: 221lbs
6/19/18: 219.6lbs
6/28/18: 218.7lbs
7/05/18: 217.8lbs
7/12/18: 219.6 (not sure what happened. I have not cheated and have kept the workout regimen. I'll keep at it, it's probably just normal variation)


07/12/18

5:10am

10 minutes rowing (1950 meters, avg HR 146, max HR 178)

Resistance Training (avg HR 111, peak HR 151)

db external shoulder rotation;
8 reps at 8.8lbs
8 reps at 8.8lbs
8 reps at 8.8lbs

db lateral raise;
6 reps at 13lbs
6 reps at 13lbs
6 reps at 13lbs

Incline bench press machine;
10 reps at 88lbs
9 reps at 110lbs
9 reps at 132lbs
8 reps at 154lbs

Leg Press;
6 reps at 110lbs
6 reps at 110lbs
6 reps at 110lbs

overhead tricep extension;
6 reps at 54lbs
6 reps at 54lbs
4 reps at 54lbs

Standing calf extensions;
15 reps at BW
15 reps at BW
20 reps at BW

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium
 
07/13/18

5:05am
10 minutes rowing (2030 meters, avg HR 127, max HR 151)

30 minutes strength training (avg HR 117, max HR 146):

Machine leg curl;
5 reps at 66lbs
5 reps at 66lbs
5 reps at 66lbs

bb Shrugs;
3 sets 8 reps at 200lbs

Renegade Rows (feet at narrower position: slightly less than shoulder width);
8 @ 18lbs
6 @ 18lbs
6 @ 18lbs

Head still half kneeling single arm cable row;
3 sets (each arm) of 10 reps at 80lbs

Wide Grip pull down;
8 reps at 120lbs
8 reps at 120lbs
8 reps at 115lbs

Seated V-Grip cable rows;
3 sets of 8 reps at 115lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium
 
07/14/18

2:00pm
10 minutes stair climbing (34 floors)
10 minutes rowing (2300 meters, avg HR 147, max HR 182)

30 minutes strength training (avg HR 149, max HR 176):

BB Front Squats;
4 reps at 90lbs
4 reps at 90lbs
4 reps at 90lbs

Hammer Strength Preachers curl machine:
6 reps @ 77lbs
6 reps @ 77lbs
6 reps @ 77lbs

db bent over row with opposite leg outstretched;
6 reps at 40lbs
6 reps at 40lbs
6 reps at 40lbs

db bent over reverse fly;
8 reps at 18lbs
8 reps at 18lbs
8 reps at 18lbs

___________________________________________________________________

6:00pm

21 minutes running (2.0 miles) (avg HR 164, max HR 181)

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium
 
07/15/18


5:20pm

24.5 minutes running ( 2.33 miles) (avg HR 160, max HR 172)


07/16/18

5:10am

5 minutes rowing (950 meters, avg HR 116, max HR 131)

Resistance Training (avg HR 116, peak HR 156)

BB bench press;
8 reps at 110lbs
6 reps at 132lbs
4 reps at 154lbs
3 reps at 180lbs

BB shoulder press;
6 reps at 90lbs
6 reps at 90lbs
6 reps at 90lbs
6 reps at 90lbs

overhead tricep extension;
6 reps at 66lbs
6 reps at 66lbs
6 reps at 66lbs

One legged, single arm db shoulder press;
7 reps @ 22lbs
7 reps @ 22lbs
7 reps @ 22lbs

Raised feet push-ups;
6 reps at BW
6 reps at BW
6 reps at BW

______________________________ ______________________________ _______

4:30pm

25 minutes running (2.4 miles) (avg HR 159, max HR 176)

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium
 
07/17/18

5:05am
10 minutes rowing (1970 meters, avg HR 130, max HR 144)

25 minutes strength training (avg HR 122, max HR 145):

Preachers curl machine;
6 reps at 77lbs
6 reps at 77lbs
5 reps at 77lbs

bb Shrugs;
6 reps at 200lbs
6 reps at 200lbs
7 reps at 200lbs

db side bends:
3 sets of 8 reps @ 66lbs

BB Vertical rows;
8 reps at 44lbs
6 reps at 66lbs
8 reps at 66lbs

Wide Grip pull down;
8 reps at 120lbs
8 reps at 120lbs
8 reps at 120lbs

Seated V-Grip cable rows;
3 sets of 8 reps at 115lbs

______________________________ ______________________________ _______

4:30pm

25 minutes running (2.4 miles) (avg HR 158, max HR 174)

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium
 
07/18/18

5:00am

10 minutes rowing (2030 meters, avg HR 134, max HR 166)

30 minutes resistance training (avg HR 125, peak HR 148)

Smith machine close grip bench press;
6 reps at 66lbs
6 reps at 66lbs
7 reps at 66lbs

Leg Press;
8 reps at 110lbs
10 reps at 110lbs
8 reps at 110lbs

Smith machine incline bench press (very high incline);
6 reps at 66lbs
9 reps at 66lbs
10 reps at 66lbs

Cable pallof press:
4 sets of 10 reps @ 60lbs

Dead bugs;
1st set: 10 reps
2nd set: 9 reps
3rd set: 9 reps

Side Plank (feet on bench, palm on floor);;
1st set: 25 seconds
2nd set: 20 seconds
3rd set: 20 seconds

Standing calf extensions;
45 reps at BW

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium
 
07/19/18

5:01am
10 minutes rowing (2080 meters, avg HR 134, max HR 152)

35 minutes strength training (avg HR 109, max HR 155):

Machine leg curl;
6 reps at 44lbs
6 reps at 66lbs
6 reps at 66lbs

BB Preachers curl:
4 reps @ 60lbs
3 reps @ 60lbs
3 reps @ 60lbs

Preachers curl machine:
6 reps @ 77lbs
6 reps @ 77lbs
5 reps @ 77lbs

Renegade Rows (feet at narrower position: slightly less than shoulder width);
10 @ 22lbs
9 @ 22lbs
8 @ 22lbs


______________________________ ______________________________ _______

4:00pm

23.5 minutes running (2.4 miles) (avg HR 160, max HR 177)


-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium
 
07/20/18

5:05am

10 minutes rowing (2000 meters, avg HR 132, max HR 154)

27 minutes resistance training (avg HR 117, peak HR 148)

Smith machine close grip incline bench press;
6 reps at 66lbs
6 reps at 66lbs
5 reps at 88lbs

BB shoulder press;
6 reps at 90lbs
6 reps at 90lbs
6 reps at 90lbs

Dip machine;
6 reps at 176lbs
8 reps at 176lbs
8 reps at 176lbs

One legged, single arm db shoulder press;
8 reps @ 22lbs
8 reps @ 22lbs
8 reps @ 22lbs

Raised feet push-ups;
8 reps at BW
6 reps at BW
6 reps at BW


-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium
 
07/22/18

7:00pm

21.5 minutes running (2.4 miles) (avg HR 135, max HR 181)

______________________________ ______________________________ _______

07/23/18

5:10am
10 minutes rowing (2020 meters, avg HR 126, max HR 152)

25 minutes strength training (avg HR 131, max HR 153):

Face pull rows;
10 reps at 80lbs
10 reps at 80lbs
10 reps at 80lbs

db Shrugs;
8 reps at 124lbs
8 reps at 124lbs
8 reps at 124lbs

Preachers curl machine;
6 reps at 77lbs
5 reps at 77lbs
5 reps at 77lbs

Renegade Rows (feet at narrower position: at shoulder width);
10 @ 22lbs
9 @ 22lbs
8 @ 22lbs

V-Grip pull down;
8 reps at 115lbs
8 reps at 130lbs
8 reps at 145lbs

Seated Wide Grip cable rows;
8 reps at 100lbs
8 reps at 115lbs
8 reps at 130lbs

db bent over row with opposite leg outstretched;
6 reps at 38lbs
6 reps at 38lbs
6 reps at 38lbs

______________________________ ______________________________ _______

4:45pm

23 minutes running (2.4 miles) (avg HR 163, max HR 182)

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium
 
07/24/18

5:00am

10 minutes stair climbing (33 floors, avg HR 134, max HR 159)

33 minutes Resistance Training (avg HR 126, peak HR 161)

Incline db bench press (weight listed is for each db);
8 reps at 53lbs
8 reps at 57lbs
8 reps at 62lbs

Leg Press machine;
8 reps at 110lbs
8 reps at 154lbs
8 reps at 198lbs
8 reps at 242lbs
6 reps at 287lbs

Shoulder press machine;
8 reps at 88lbs
8 reps at 132lbs
8 reps at 176lbs
8 reps at 198lbs
4 reps at 220lbs

Overhead db tricep extensions;
8 reps at 66lbs
8 reps at 66lbs
8 reps at 66lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium
 
07/25/18

5:05am
6 minutes rowing (1150 meters, avg HR 117, max HR 138)

27 minutes strength training (avg HR 112, max HR 145):

physioball pot stir;
6 reps @ BW
6 reps @ BW
2 reps @ BW

Single arm TRX band row
6 reps @ BW
6 reps @ BW
6 reps @ BW

Preachers curl machine;
6 reps at 77lbs
6 reps at 77lbs
6 reps at 77lbs

Machine leg curl;
9 reps at 44lbs
8 reps at 66lbs
7 reps at 66lbs

V-Grip pull down;
8 reps at 115lbs
8 reps at 130lbs
7 reps at 145lbs

Seated Wide Grip cable rows;
8 reps at 115lbs
8 reps at 130lbs
7 reps at 145lbs

______________________________ ______________________________ _______

4:00pm

25.5 minutes HIIT sprinting (2.4 miles) (avg HR 151, max HR 185)

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium
 
Praise God, my weight is still trending downward!

6/16/18: 221lbs
6/19/18: 219.6lbs
6/28/18: 218.7lbs
7/05/18: 217.8lbs
7/12/18: 219.6
7/19/18: 218.5
7/26/18: 215.8

07/26/18

5:00am

10 minutes rowing (2050 meters, avg HR 140, max HR 177)

32 minutes Resistance Training (avg HR 122, peak HR 161)

Incline db bench press (weight listed is for each db);
7 reps at 62lbs
7 reps at 62lbs
6 reps at 66lbs

Leg Press machine;
6 reps at 264lbs
6 reps at 287lbs
6 reps at 308lbs

Smith machine close grip incline bench press;
6 reps at 88lbs
5 reps at 88lbs
4 reps at 88lbs

Shoulder press machine;
6 reps at 198lbs
5 reps at 198lbs
4 reps at 198lbs

Cable db tricep extensions;
10 reps at 120lbs
10 reps at 130lbs
10 reps at 140lbs

______________________________ ______________________________ _______

4:00pm

23 minutes running (2.4 miles) (avg HR 170, max HR 188)

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium
 
07/27/18

5:10am
6 minutes stair climbing (14 floors, avg HR 127, max HR 138)

25 minutes strength training (avg HR 106, max HR 144):

seated leaning forward db shrugs;
10 reps at 79lbs
10 reps at 106lbs
10 reps at 124lbs

vertical row;
10 reps at 55lbs
10 reps at 55lbs
10 reps at 55lbs

Preachers curl machine;
6 reps at 77lbs
5 reps at 77lbs
5 reps at 77lbs

Renegade Rows (feet at narrower position: at shoulder width);
7 @ 26lbs
6 @ 26lbs
6 @ 26lbs

Face pull rows;
10 reps at 90lbs
10 reps at 90lbs
10 reps at 90lbs

Wide Grip pull down;
10 reps at 115lbs
6 reps at 130lbs
6 reps at 145lbs


-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium
 
07/28/18

2:15pm
15 minutes stair climbing (60 floors, avg HR 152, max HR 179)
15 minutes rowing (3300 meters, avg HR 161, max HR 190)

21 minutes strength training (avg HR 152, max HR 175):

BB Box Squats;
6 reps at 110lbs
6 reps at 110lbs
6 reps at 110lbs

db bent over row;
6 reps at 62lbs
6 reps at 62lbs
6 reps at 62lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium


___________________________________________________________________

07/29/18

12:00pm

23 minutes running (2.4 miles) (avg HR 164, max HR 180)
 
07/31/18

5:00am

6 minutes stair climbing (avg HR 134, max HR 160)

30 minutes Resistance Training

bb bench press;
6 reps at 132lbs
6 reps at 155lbs
6 reps at 155lbs

Leg Press machine;
8 reps at 110lbs
8 reps at 154lbs
8 reps at 198lbs
8 reps at 242lbs
6 reps at 287lbs

One legged, single arm db shoulder press;
8 reps @ 22lbs
8 reps @ 22lbs
8 reps @ 22lbs

Cable pallof press:
4 sets of 10 reps @ 60lbs

Cable db tricep extensions;
10 reps at 130lbs
10 reps at 140lbs
10 reps at 150lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium
 
08/01/18

5:05am
10 minutes rowing (2000 meters, avg HR 130, max HR 149)

33 minutes strength training (avg HR 124, max HR 150):

Machine leg curl;
6 reps at 66lbs
6 reps at 66lbs
6 reps at 66lbs

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

Romanian deadlift:
3 sets of 10 @ 13lbs

seated leaning forward db shrugs;
10 reps at 114lbs
10 reps at 124lbs
10 reps at 124lbs

Wide Grip pull down;
6 reps at 130lbs
6 reps at 145lbs
6 reps at 160lbs

Seated V-Grip cable rows;
6 reps at 130lbs
6 reps at 145lbs
6 reps at 160lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium
 
08/02/18

5:00am

10 minutes stair climbing (36 floors)

30 minutes Resistance Training (avg HR 113, peak HR 153)

bb incline bench press;
6 reps at 110lbs
6 reps at 133lbs
6 reps at 133lbs

Leg Press machine;
8 reps at 220lbs
6 reps at 287lbs
6 reps at 353lbs

Shoulder press machine;
6 reps at 110lbs
6 reps at 220lbs
3 reps at 265lbs

Standing calf extensions;
3 sets of 25 reps at BW

Cable db tricep extensions;
10 reps at 130lbs
10 reps at 130lbs
10 reps at 130lbs

Raised feet push-ups;
8 reps at BW
8 reps at BW
8 reps at BW

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium
 
08/03/18

5:05am
30 minutes rowing (5550 meters, avg HR 136, max HR 159)


-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium
 
08/04/18

3:15pm
10 minutes stair climbing (20 floors, avg HR 128, max HR 176)
20 minutes rowing (4000 meters, avg HR 144, max HR 175)

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

__________________________________________________________

08/06/18

5:00am

6 minutes stair climbing (22 floors)

31 minutes Resistance Training (avg HR 126, peak HR 161)

Incline db bench press (weight listed is for each db);
8 reps at 62lbs
8 reps at 66lbs
8 reps at 71lbs

Leg Press machine;
8 reps at 220lbs
6 reps at 330lbs
6 reps at 375lbs

Shoulder press machine;
8 reps at 132lbs
6 reps at 198lbs
3 reps at 243lbs

Decline press machine;
8 reps at 154lbs
6 reps at 220lbs
4 reps at 265lbs

Cable db tricep extensions;
10 reps at 60lbs
10 reps at 70lbs
10 reps at 70lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium
 
08/07/18

5:05am
10 minutes rowing (1850 meters, avg HR 129, max HR 160)

26 minutes strength training (avg HR 118, max HR 144):

Machine leg curl;
6 reps at 66lbs
6 reps at 66lbs
6 reps at 77lbs

bb curl;
6 reps at 66lbs
6 reps at 66lbs
6 reps at 66lbs

Renegade Rows (feet at narrower position: at shoulder width);
8 @ 26lbs
7 @ 26lbs
7 @ 26lbs

seated leaning forward db shrugs;
10 reps at 132lbs
10 reps at 132lbs
10 reps at 132lbs

Roman chair kettlebell side bends;
6 reps at 35lbs
6 reps at 35lbs
6 reps at 35lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium
 
08/08/18

5:05am

6 minutes stair climbing (23 floor, avg HR 125, peak HR 161)

26 minutes Resistance Training (avg HR 114, peak HR 146)

TRX band jacknife;
8 reps
10 reps
8 reps

Side Plank;
10 seconds
10 seconds
15 seconds

BB Squats;
6 reps at 132lbs
6 reps at 198lbs
6 reps at 198lbs

Cable db tricep extensions;
10 reps at 70lbs
10 reps at 70lbs
10 reps at 70lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium
 
08/09/18

5:05am

6 minutes stair climbing (21 floors max HR 160)

27 minutes strength training (avg HR 118, max HR 153):

bb curl;
7 reps at 77lbs
7 reps at 77lbs
7 reps at 77lbs

Renegade Rows (feet at narrower position: at shoulder width);
10 @ 22lbs
10 @ 22lbs
10 @ 22lbs

db bent over row;
6 reps at 66lbs
6 reps at 66lbs
6 reps at 66lbs

db bent over reverse fly;
6 reps at 22lbs
6 reps at 22lbs
6 reps at 22lbs

Wide Grip pull down;
8 reps at 115lbs
8 reps at 115lbs
8 reps at 115lbs

Seated V-Grip cable rows;
10 reps at 115lbs
10 reps at 115lbs
10 reps at 115lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium
 
08/10/18

5:00am

10 minutes rowing (1900 meters, avg HR 122, max HR 140)

32 minutes Resistance Training (avg HR 113, peak HR 142)

bb bench press;
8 reps at 111lbs
6 reps at 155lbs
1 reps at 200lbs
6 reps at 155lbs

BB Sumo deadlift ;
8 reps at 133lbs
4 reps at 200lbs
5 reps at 200lbs

Shoulder press machine;
8 reps at 154lbs
6 reps at 198lbs
3 reps at 265lbs

Decline press machine;
8 reps at 154lbs
6 reps at 220lbs
3 reps at 265lbs

-2 fiber gummies
-3000mg Vitamin D3
-99mg potassium
-400mg potassium

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


7:00pm

23 minutes running (2.4 miles) (avg HR 158, max HR 169)
 
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