Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Prodigalson's Cutting log

11/20/19

5:50am

30 minutes on recumbent stationary bicycle (8.25 miles, avg HR 150, max HR 182)

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-OptiMen Multivitamin
 
11/22/19

5:45am

30 minutes rowing (6600 meters avg HR 132, max HR 172)

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-OptiMen Multivitamin
 
12/02/19

5:45am

30 minutes on recumbent stationary bicycle (8.68 miles, avg HR 145, max HR 174)

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-OptiMen Multivitamin
 
12/03/19

5:30am

10 minutes on treadmill ( 0.92 mile. avg HR 162, max HR 187)
34 minutes resistance training (avg HR 147, max HR 177)

db incline bench press (bench at 33 degrees, weight listed is for each db);
10 reps at 45lbs
9 reps at 50lbs
8 reps at 55lbs

BB smith machine box squats
6 reps at 140lbs
6 reps at 160lbs
6 reps at 180lbs

db incline bench press (bench at 16 degrees, weight listed is for each db);
7 reps at 60lbs
6 reps at 65lbs
6 reps at 70lbs

KB Cossack Squat;
6 reps at 15lbs
6 reps at 15lbs
6 reps at 15lbs

Machine leg extension;
6 reps at 225lbs
6 reps at 212.5lbs
6 reps at 212.5lbs

Biangular chest press machine;
4 reps at 200lbs
4 reps at 200lbs
4 reps at 200lbs

Biangular shoulder press machine;
6 reps at 125lbs
6 reps at 125lbs
6 reps at 125lbs

Standing calf extensions;
3 sets of 20 reps at BW

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
Last edited:
12/04/19

6:05am

32 minutes resistance training (avg HR 137, max HR 170)

V-grip pull down;
10 reps at 125lbs
9 reps at 137.5lbs
8 reps at 150lbs

Machine leg curl:
6 reps @ 150lbs
6 reps @ 150lbs
6 reps @ 150lbs

BB Shoulder shrugs;
6 reps @ 180lbs
8 reps @ 140lbs
8 reps @ 140lbs

Ab roll-out:
3 sets of 6 reps

Kneeling head still rotating torso single arm cable row;
10 reps @ 100lbs
10 reps @ 95lbs
10 reps @ 105lbs

Machine preacher’s curl;
6 reps at 100lbs
6 reps at 90lbs
6 reps at 90lbs

Renegade Rows (feet at wide position);
6 reps @ 20lbs
6 reps @ 20lbs
6 reps @ 20lbs

Anti-rotation lateral shift (each set was in both directions);
8 reps at 55lbs
8 reps at 45lbs
8 reps at 45lbs

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
12/05/19

5:50am

33 minutes resistance training (avg HR 133, max HR 177)

BB incline bench press (bench at 33 degrees);
10 reps at 90lbs
9 reps at 110lbs
8 reps at 130lbs

Romanian deadlift with foot on foam slab;
3 sets 4 reps at 10lbs

BB incline bench press (bench at 16 degrees);
7 reps at 150lbs
6 reps at 160lbs
5 reps at 170lbs

hollow hold db crunch;
3 sets of 20 reps at 25lbs

BB bench press (bench flat);
4 reps at 170lbs
4 reps at 170lbs
4 reps at 170lbs

Seated raised feet single arm dp shoulder press;
3 sets of 6 reps at 20lbs

cable tricep extension;
8 reps at 150lbs
7 reps at 160lbs
5 reps at 170lbs

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
12/06/19

5:45am

28 minutes resistance training (avg HR 143 peak HR 178)

TRX band rows:
1st set: 8 reps
2nd set: 8 reps
3rd set: 8 reps

TRX band jackknife:
3 sets of 8 reps

TRX band single arm rows:
1st set: 7 reps
2nd set: 7 reps
3rd set: 7 reps

TRX band mountain climber:
3 sets of 24 reps

V-grip pull down:
8 reps @ 137.5lbs
7 reps @ 150lbs
5 reps @ 162.5lbs

BB bicep curl;
6 reps at 70lbs
6 reps at 80lbs
5 reps at 90lbs

Rear delt row machine;
10 reps at 84lbs
10 reps at 84lbs
10 reps at 84lbs

db external shoulder rotation;
6 reps at 15lbs
6 reps at 15lbs
6 reps at 15lbs

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
Last edited:
12/09/19

5:50am

29 minutes resistance training (avg HR 126, max HR 175)

db bent over row with opposite leg outstretched;
6 reps at 50lbs
6 reps at 50lbs
6 reps at 50lbs

Machine leg curl:
6 reps @ 150lbs
6 reps @ 150lbs
6 reps @ 150lbs

Wide grip pull down;
8 reps at 125lbs
8 reps at 137.5lbs
8 reps at 150lbs

BB Shoulder shrugs;
8 reps @ 140lbs
8 reps @ 140lbs
8 reps @ 140lbs

Head still drill torso twists;
3 sets of 20 reps

Ab roll-out:
3 sets of 6 reps

Renegade Rows (feet at wide position);
5 reps @ 20lbs
5 reps @ 20lbs
5reps @ 20lbs

BB bicep curl;
10 reps at 70lbs
8 reps at 80lbs
6 reps at 90lbs

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
12/10/19

5:30am

29 minutes resistance training (avg HR 129, max HR 166)

alternating db incline bench press (bench at 33 degrees, weight listed is for each db);
8 reps at 45lbs
9 reps at 50lbs
8 reps at 55lbs

BB smith machine box squats
6 reps at 180lbs
6 reps at 200lbs
5 reps at 220lbs

db incline bench press (bench at 8 degrees, weight listed is for each db);
7 reps at 65lbs (alternating)
6 reps at 70lbs
5 reps at 75lbs

Machine leg extension;
6 reps at 250lbs
6 reps at 250lbs
6 reps at 250lbs

Pec Fly machine;
8 reps at 144
8 reps at 144
8 reps at 144

cable tricep extension;
10 reps at 140lbs
8 reps at 150lbs
6 reps at 160lbs

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
12/11/19

6:00am

30 minutes on recumbent stationary bicycle (8.43 miles, avg HR 152, max HR 182)

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
12/12/19

5:45am

34 minutes resistance training (avg HR 124, max HR 156)

db incline bench press (bench at 41 degrees, weight listed is for each db);
8 reps at 40lbs
8 reps at 45lbs
8 reps at 50lbs

Leg press machine;
3 sets of 6 reps at 200lbs

db incline bench press (bench at 24 degrees, weight listed is for each db);
7 reps at 55lbs
6 reps at 60lbs
6 reps at 65lbs

KB Cossack Squat;
6 reps at 15lbs
6 reps at 15lbs
6 reps at 15lbs

Hollow hold db crunch;
3 sets of 20 reps at 25lbs

Raised feet push-ups w/hand on dumbbells;
3 sets of 6 reps

Pec Fly machine;
8 reps at 156
8 reps at 156
8 reps at 156

Cable tricep extension;
6 reps at 140lbs
6 reps at 140lbs
8 reps at 140lbs

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
12/13/19

5:20am

38 minutes resistance training (avg HR 121, max HR 170)

db bent over row;
6 reps at 65lbs
6 reps at 70lbs
6 reps at 75lbs

Machine leg curl:
6 reps @ 150lbs
6 reps @ 162.5lbs
6 reps @ 175lbs

Wide grip pull down;
8 reps at 112.5lbs
8 reps at 125lbs
8 reps at 137.5lbs

Kneeling T-Spine Rotation;
3 sets of 6 reps

Scapular wall slide stretch;
3 sets of 6 reps

Rear delt row machine;
6 reps at 96lbs
6 reps at 96lbs
6 reps at 96lbs

BB bicep curl;
8 reps at 70lbs
7 reps at 80lbs
6 reps at 90lbs

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
12/16/19

6:00am

29 minutes resistance training (avg HR 139, max HR 171)

alternating db incline bench press (bench at 24 degrees, weight listed is for each db);
10 reps at 50lbs
8 reps at 55lbs
6 reps at 60lbs

Machine leg extension;
6 reps at 250lbs
6 reps at 250lbs
6 reps at 250lbs

db incline bench press (bench at 8 degrees, weight listed is for each db);
7 reps at 65lbs
6 reps at 70lbs
5 reps at 75lbs

KB Cossack Squat;
6 reps at 15lbs
6 reps at 15lbs
6 reps at 15lbs

Ab roll-out:
3 sets of 6 reps

Raised feet push-ups w/hand on dumbbells;
3 sets of 6 reps

Pec Fly machine;
8 reps at 156
8 reps at 168
8 reps at 180

Cable tricep extension;
6 reps at 155lbs
5 reps at 165lbs
6 reps at 175lbs

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
Last edited:
12/17/19

5:57am

40 minutes resistance training (avg HR 134, max HR 177)

db bent over row with opposite leg outstretched;
6 reps at 55lbs
6 reps at 55lbs
6 reps at 55lbs

Machine leg curl:
8 reps @ 150lbs
8 reps @ 162.50lbs
8 reps @ 175lbs

Wide grip pull down;
6 reps at 125lbs
6 reps at 112.5lbs
6 reps at 112.5lbs

TRX band jackknife:
3 sets of 10 reps

TRX band single arm rows:
1st set: 6 reps
2nd set: 6 reps
3rd set: 6 reps

TRX band mountain climber:
3 sets of 40 reps

BB bicep curl;
10 reps at 70lbs
8 reps at 80lbs
6 reps at 90lbs

machine calf extension;
12 reps at 100lbs
12 reps at 100lbs
12 reps at 100lbs

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
12/19/19

5:45am

30 minutes on recumbent stationary bicycle (8.45 miles, avg HR 152, max HR 170)
7 minutes HIIT sprinting on treadmill (0.48 miles, avg HR 156, max HR 191)

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-OptiMen Multivitamin
 
I'm taking the next two weeks off (this is a once-a-year thing). I'll resume on 01/06/2020. Have a very merry Christmas!

12/20/19

5:50am

32 minutes resistance training (avg HR 127, max HR 168)

Bench Glute Bridge:
10 reps @ BW
10 reps @ BW
8 reps @ BW

TRX band jackknife:
3 sets of 10 reps

Raised feet push-ups w/hand on dumbbells;
1st set: 4 reps
2nd set : 5 reps
3rd set: 5 reps

BB bicep curl;
10 reps at 70lbs
8 reps at 80lbs
6 reps at 90lbs

smith machine shoulder press;
6 reps at 50lbs
6 reps at 60lbs
6 reps at 70lbs

cable tricep extension;
8 reps at 150lbs

BB Skullcrushers:
4 reps at 80lbs

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
Last edited:
Christmas break is over, so I'm back at it!

01/06/20

5:45am

46 minutes rowing (10,000 meters avg HR 172, max HR 188)

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-OptiMen Multivitamin
 
Last edited:
On January 20th, I start a new job at Toyota Motors North America. Thank God they have a fitness center at that location (Ann Arbor). My workouts probably won't change much, but it will be nice to try some new equipment.

01/07/20

5:40am

41 minutes resistance training (avg HR 135, max HR 169)

db bent over row;
6 reps at 65lbs
6 reps at 70lbs
6 reps at 75lbs

Machine leg curl:
8 reps @ 150lbs
7 reps @ 162.5lbs
6 reps @ 175lbs

hollow hold db crunch (weight listed is for each db;
20 reps at 25lbs
15 reps at 25lbs
15 reps at 25lbs

Renegade Rows (feet at wide position);
6 reps @ 20lbs
6 reps @ 20lbs
6 reps @ 20lbs

high to low cable seated V-Grip rows;
14 reps at 200lbs
10 reps at 200lbs (w/doubled resistance band attached)
8 reps at 200lbs (w/doubled resistance band attached)

db incline bench rear delt shrug (weight listed is for each db);
12 reps at 55lbs
12 reps at 55lbs
12 reps at 55lbs

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

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
Last edited:
01/08/20

5:40am

37 minutes resistance training (avg HR 124, max HR 153)

db incline bench press (bench at 33 degrees, weight listed is for each db);
8 reps at 35lbs
9 reps at 40lbs
8 reps at 45lbs

Machine leg extension;
7 reps at 250lbs
6 reps at 250lbs
7 reps at 250lbs

db incline bench press (bench at 8 degrees, weight listed is for each db);
8 reps at 50lbs
8 reps at 55lbs
6 reps at 60lbs

KB Cossack Squat;
6 reps at 15lbs
6 reps at 15lbs
6 reps at 15lbs

Biangular Chest Press Machine;
6 reps at 150lbs
6 reps at 150lbs
6 reps at 150lbs

BB smith machine box squats
6 reps at 180lbs
6 reps at 180lbs
6 reps at 180lbs

Pec Fly machine;
6 reps at 144
6 reps at 144
6 reps at 144

bent over cable tricep extension;
10 reps at 110lbs
8 reps at 120lbs
8 reps at 120lbs

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
01/09/20

5:50am

40 minutes on recumbent stationary bicycle (11.04 miles, avg HR 138, max HR 155)

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
Last edited:
01/10/20

5:55am

30 minutes resistance training (avg HR 133, peak HR 188)

high to low cable seated Wide Grip rows;
6 reps at 200lbs (w/doubled resistance band attached)
6 reps at 100lbs (w/doubled resistance band attached)
6 reps at 120lbs (w/doubled resistance band attached)

Ab roll-out:
1st set: 8 reps
2nd set: 7 reps
3rd set: 6 reps

db bent over row with opposite leg outstretched;
8 reps at 50lbs
6 reps at 50lbs
6 reps at 50lbs

Pull down machine perpendicular shoulder shrugs:
12 reps at 75lbs
12 reps at 112.5lbs
12 reps at 125lbs

HIIT sprinting on treadmill
27 seconds @ 12mph, 2 minutes recovery
10 seconds @ 11.5 mph

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
Last edited:
01/13/20

5:53am

41 minutes resistance training (avg HR 132, max HR 168)

Smith machine incline bench press (bench @ 33°);
10 reps at 50lbs
10 reps at 60lbs
10 reps at 70lbs

KB Cossack Squat;
5 reps at 10lbs
5 reps at 10lbs
5 reps at 10lbs

Smith machine incline bench press (bench @ 16°);
10 reps at 80lbs
10 reps at 90lbs
10 reps at 100lbs

BB forward squats;
3 sets of 6 reps at 60lbs

Smith machine flat bench press;
6 reps at 100lbs
7 reps at 120lbs
7 reps at 130lbs

machine calf extension;
3 sets of 15 reps at 95lbs

Hollow hold db crunch;
20 reps at 25lbs
15 reps at 25lbs
15 reps at 25lbs

Smith machine shoulder press;
10 reps at 50lbs
10 reps at 60lbs
10 reps at 70lbs

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
01/14/20

5:45am

39 minutes resistance training (avg HR 118, max HR 164)

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

Ab roll-out:
1st set: 8 reps
2nd set: 7 reps
3rd set: 8 reps

db bent over row;
6 reps at 65lbs
6 reps at 70lbs
6 reps at 75lbs

Renegade Rows (feet at wide position);
5 reps @ 25lbs
5 reps @ 25lbs
5 reps @ 25lbs

Pull down machine perpendicular shoulder shrugs (reclining):
14 reps at 112.5lbs
14 reps at 125lbs
14 reps at 125lbs

Body Saws:
1st set: 8 reps
2nd set: 7 reps
3rd set: 8 reps

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
01/15/20

5:55am

30 minutes rowing (6100 meters avg HR 140, max HR 151)

15 minutes on stationary bicycle (4.65 miles, avg HR 148, max HR 157)

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
Last edited:
01/16/20

5:45am

36 minutes resistance training (avg HR 127, max HR 158)

alternating db incline bench press (bench at 16°, weight listed is for each db);
8 reps at 45lbs
7 reps at 50lbs
6 reps at 55lbs

BB smith machine box squats
6 reps at 180lbs
6 reps at 180lbs
6 reps at 180lbs

db flat bench press (weight listed is for each db);
6 reps at 60lbs
6 reps at 65lbs
6 reps at 70lbs

Bench Glute Bridge:
8 reps @ BW
7 reps @ BW
6 reps @ BW

bent over cable tricep extension;
10 reps at 120lbs
9 reps at 120lbs
8 reps at 120lbs

Biangular Shoulder Press Machine;
6 reps at 125lbs
6 reps at 125lbs
6 reps at 125lbs

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
01/17/20

5:40am

30 minutes resistance training (avg HR 129, max HR 168)

cable seated V-Grip rows;
12 reps at 200lbs (w/single resistance band attached)
13 reps at 200lbs (w/double resistance bands attached)
12 reps at 200lbs (w/double resistance bands attached)

Machine leg curl:
8 reps @ 150lbs
8 reps @ 162.5lbs
7 reps @ 175lbs

Kneeling T-Spine Rotation;
3 sets of 6 reps

Resistance band assisted chin-ups;
1st set: 2 reps
2nd set: 1 rep
3rd set: 1 rep

seated raised feet single arm lateral db raise;
6 reps at 10lbs (each arm)
6 reps at 7.5lbs (each arm)
6 reps at 7.5lbs (each arm)

Pull down machine perpendicular shoulder shrugs (reclining):
12 reps at 137.5lbs
12 reps at 137.5lbs
12 reps at 137.5lbs

Rear delt row machine;
6 reps at 84
6 reps at 96
6 reps at 108

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
Just did my first workout at the new job! The gym is quite good;

-3 Ellipticals
-4 treadmills
-3 stationary bicycles
-1 stair stepper
-1 rowing machine
-2 BB cages
-1 Smith machine
-2 free weight benches
-assorted db's, fixed weight BB's, kettlebells & various machines

Additionally, most of the cardio equipment syncs with my Apple watch and has apps!

It's really motivating to get to use new (and better) equipment!

01/30/20

5:50am

30 minutes on recumbent stationary bicycle (8.85 miles, avg HR 139, max HR 165)

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
So, apparently the week and a half break was way too long to keep my abs in shape. Immediately after the hollow hold crunches, my lower abs clenched up and I was really not able to get them to unclench, so that was the end of the workout. In any event, I was out time, so it was a shorter workout today.

01/31/20

5:45am

31 minutes resistance training (avg HR 123, max HR 170)

BB incline bench press (bench @ 33°);
10 reps at 115lbs
9 reps at 125lbs
8 reps at 145lbs

BB Landmine press;
8 reps at 55lbs
7 reps at 70lbs
6 reps at 80lbs

BB box squats;
6 reps at 135lbs

Hollow hold db crunch;
20 reps at 25lbs

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
02/03/20

5:35am

36 minutes resistance training (avg HR 126, max HR 160)

cable seated low V-Grip rows;
8 reps at 130lbs
8 reps at 130lbs
8 reps at 130lbs

Renegade Rows (feet at wide position);
6 reps @ 20lbs
6 reps @ 20lbs
6 reps @ 20lbs

Hollow hold db crunch;
20 reps at 25lbs
20 reps at 25lbs
20 reps at 25lbs

BB bicep curl;
8 reps at 60lbs
7 reps at 70lbs
6 reps at 80lbs

Wide grip pull down;
8 reps at 85lbs
8 reps at 100lbs
8 reps at 115lbs

Machine leg curl:
8 reps @ 130lbs
7 reps @ 130lbs
6 reps @ 130lbs

Pull down machine perpendicular shoulder shrugs (reclining):
12 reps at 130lbs
12 reps at 130lbs
12 reps at 130lbs

bent over db rear delt row;
10 reps at 10lbs
10 reps at 10lbs
10 reps at 10lbs

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
02/04/20

5:25am

48 minutes resistance training (avg HR 123, max HR 177)

bb incline bench press (bench at 3rd notch);
10 reps at 95lbs
9 reps at 105lbs
8 reps at 115lbs

BB smith machine box squats
6 reps at 95lbs
6 reps at 115lbs
6 reps at 125lbs

bb incline bench press (bench at 2nd notch);
8 reps at 115lbs
7 reps at 120lbs
6 reps at 155lbs


Machine leg extension;
8 reps at 125lbs
8 reps at 140lbs
8 reps at 155lbs

bb bench press;
8 reps at 135lbs
8 reps at 155lbs
6 reps at 155lbs

bb shoulder press;
8 reps at 65lbs
8 reps at 75lbs
8 reps at 85lbs

seated raised feet single arm db press;
10 reps at 20lbs (each arm)
10 reps at 20lbs (each arm)
10 reps at 20lbs (each arm)

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
02/05/2020

5:15am

30 minutes on recumbent stationary bicycle (8.92 miles, avg HR 140, max HR 166)
15 minutes on stair stepper (97 flights, avg HR 175, max HR 182)

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-OptiMen Multivitamin
 
02/06/20

5:30am


5 minutes on stair stepper (97 flights, avg HR 150, max HR 161)
32 minutes resistance training (avg HR 132, max HR 161)


T-bar bent over row;
8 reps at 90lbs
8 reps at 90lbs
8 reps at 90lbs

Machine leg curl:
8 reps @ 140lbs
7 reps @ 155lbs
6 reps @ 170lbs

cable seated low wide grip rows;
8 reps at 85lbs
8 reps at 100lbs
8 reps at 100lbs

V-Grip pull down;
8 reps at 85lbs
8 reps at 100lbs
8 reps at 115lbs

Cable bicep curl;
10 reps at 70lbs
8 reps at 90lbs
6 reps at 95lbs

db bent over row with opposite leg outstretched;
8 reps at 45lbs
8 reps at 45lbs
8 reps at 45lbs

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
02/07/20

5:30am

37 minutes resistance training (avg HR 128, max HR 163)

db incline bench press (bench at 3rd notch, weight listed is for each db);
10 reps at 50lbs
8 reps at 55lbs
8 reps at 60lbs

BB box squats
10 reps at 115lbs
8 reps at 165lbs
6 reps at 185lbs

BB smith machine close grip incline bench press (bench at 2nd notch);
10 reps at 95lbs
8 reps at 115lbs
6 reps at 125lbs

Machine leg extension;
10 reps at 155lbs
8 reps at 155lbs
6 reps at 155lbs

bb shoulder press;
10 reps at 95lbs
8 reps at 95lbs
6 reps at 95lbs

Standing cable tricep extension;
10 reps at 60lbs
8 reps at 70lbs
6 reps at 80lbs

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
02/10/20

5:30am

40 minutes resistance training (avg HR 124, max HR 151)

cable seated low wide grip rows;
8 reps at 90lbs
8 reps at 100lbs
8 reps at 110lbs

Hollow hold db crunch;
20 reps at 25lbs
15 reps at 25lbs
15 reps at 25lbs

Walking Isometric kb shoulder carry;
3 sets of 30 yards @ 15lbs (each arm)

Head still drill torso twist w/medicine ball;
3 sets of 10 reps at 10lbs

T-bar bent over row;
8 reps at 90lbs
8 reps at 100lbs
8 reps at 110lbs

Machine leg curl:
8 reps @ 140lbs
8 reps @ 155lbs
8reps @ 170lbs

Cable bicep curl;
8 reps at 90lbs
7 reps at 95lbs
6 reps at 100lbs

BB good mornings;
8 reps at 135lbs
8 reps at 135lbs
8 reps at 135lbs

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
02/11/20

5:30am


5.5 minutes on treadmill (0.52 miles, avg HR 159, max HR 175)
38 minutes resistance training (avg HR 145, max HR 174)

bb incline bench press (bench at 2nd notch);
10 reps at 135lbs
8 reps at 120lbs
6 reps at 155lbs

BB box squats
10 reps at 135lbs
8 reps at 155lbs
6 reps at 175lbs

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

Machine leg extension;
8 reps at 140lbs
7 reps at 155lbs
6 reps at 170lbs

bb shoulder press;
8 reps at 95lbs
7 reps at 105lbs
3 reps at 115lbs

Standing cable tricep extension;
6 reps at 90lbs
8 reps at 70lbs
8 reps at 70lbs

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
02/12/20

5:15am

20 minutes on recumbent stationary bicycle (6.04 miles, avg HR 142, max HR 154)
15 minutes on stair stepper (92 flights, avg HR 171, max HR 178)
15 minutes rowing (3000 meters avg HR 154, max HR 161)

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-OptiMen Multivitamin
 
02/13/20

5:50am

5 minutes on treadmill (0.52 miles, avg HR 161, max HR 176)
39 minutes resistance training (avg HR 150, max HR 185)

cable seated low V-grip rows;
10 reps at 115lbs
8 reps at 130lbs
6 reps at 145lbs

Seated raised feet lateral db raise;
6 reps at 10lbs (each arm)
8 reps at 5lbs (each arm)
8 reps at 5lbs (each arm)

Walking Isometric kb shoulder carry;
3 sets of 30 yards @ 20lbs (each arm)

Head still drill torso twist w/medicine ball;
3 sets of 10 reps at 12lbs

T-bar bent over row;
6 reps at 100lbs
8 reps at 100lbs
8 reps at 100lbs

Machine leg curl:
8 reps @ 140lbs
8 reps @ 155lbs
8 reps @ 170lbs

Pull down machine perpendicular shoulder shrugs (reclining):
6 reps at 115lbs
12 reps at 130lbs
12 reps at 130lbs

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
02/17/20

5:30am

5 minutes on treadmill (0.45 miles, avg HR 151, max HR 169)
36 minutes resistance training (avg HR 136, max HR 157)

Wide grip pull down;
10 reps at 100lbs
8 reps at 115lbs
6 reps at 130lbs

Machine leg curl:
10 reps @ 145lbs
8 reps @ 160lbs
6 reps @ 175lbs

Head still drill torso twist w/medicine ball;
3 sets of 10 reps at 12lbs

cable seated low V-grip rows;
10 reps at 115lbs
8 reps at 130lbs
6 reps at 145lbs

Walking Isometric kb shoulder carry;
3 sets of 30 yards @ 20lbs (each arm)

Renegade Rows (feet at wide position);
3 sets of 5 reps @ 20lbs

Cable bicep curl;
6 reps at 100lbs
6 reps at 95lbs
6 reps at 95lbs

BB good mornings;
10 reps at 80lbs
10 reps at 80lbs
10 reps at 80lbs

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
02/18/20

5:15am

31 minutes resistance training (avg HR 123, max HR 159)

alternating db incline bench press (bench at 2nd notch, weight listed is for each db);
8 reps at 50lbs
7 reps at 55lbs
6 reps at 45lbs

BB Squat;
6 reps at 115lbs
6 reps at 135lbs
6 reps at 135lbs

Machine leg extension;
8 reps at 140lbs
7 reps at 155lbs
6 reps at 170lbs

db pec flys (weight listed is for each db); ;
8 reps at 15lbs
7 reps at 20lbs
6 reps at 25lbs

Standing cable tricep extension;
8 reps at 90lbs
7 reps at 70lbs
6 reps at 80lbs

BB Deadlift;
8 reps at 100lbs
8 reps at 100lbs
8 reps at 100lbs

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
02/19/20

5:28am

30 minutes on recumbent stationary bicycle (9.22 miles, avg HR 149, max HR 174)
3 minutes on assault bike (avg HR 157, max HR 183)

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-OptiMen Multivitamin
 
02/20/20

5:30am

38 minutes resistance training (avg HR 130, max HR 170)

Wide grip pull down;
10 reps at 100lbs
8 reps at 115lbs
6 reps at 130lbs

Machine leg curl:
10 reps @ 145lbs
8 reps @ 160lbs
6 reps @ 175lbs

Seated raised feet lateral db raise;
6 reps at 10lbs (each arm)
8 reps at 5lbs (each arm)
8 reps at 5lbs (each arm)

Walking Isometric kb shoulder carry;
3 sets of 30 yards @ 20lbs (each arm)

kneeling head still twisting torso single arm cable row;
10 reps at 70lbs
9 reps at 80lbs
8 reps at 90lbs

T-bar bent over row;
8 reps at 95lbs
8 reps at 95lbs
8 reps at 95lbs

Pull down machine perpendicular shoulder shrugs (reclining):
12 reps at 130lbs
12 reps at 130lbs
12 reps at 130lbs

Cable bicep curl;
8 reps at 80lbs
7 reps at 90lbs
6 reps at 95lbs

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
02/21/20

5:40am

32 minutes resistance training (avg HR 138, max HR 165)

BB bench press;
10 reps at 135lbs
8 reps at 155lbs
6 reps at 175lbs

BB squat;
6 reps at 135lbs
6 reps at 155lbs
6 reps at 175lbs

BB deadlift;
8 reps at 135lbs
4 reps at 205lbs
6 reps at 205lbs

db bench press (weight listed is for each db);
8 reps at 70lbs
7 reps at 75lbs
6 reps at 80lbs

Standing cable tricep extension;
10 reps at 60lbs
10 reps at 70lbs
10 reps at 80lbs

Romanian dead lift;
3 sets of 6 reps at 15lbs

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
02/24/20

5:28am

30 minutes on recumbent stationary bicycle (9.01 miles, avg HR 137, max HR 153)

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
02/25/20

5:45am

34 minutes resistance training (avg HR 122, max HR 173)

Seated cable perpendicular shoulder shrug;
15 reps at 130lbs
15 reps at 150lbs
16 reps at 170lbs

Machine leg curl:
8 reps @ 155lbs
8 reps @ 170lbs
7 reps @ 185lbs

Wide grip pull down;
6 reps at 130lbs
6 reps at 130lbs
6 reps at 130lbs

Walking Isometric kb shoulder carry;
30 yards @ 20lbs (each arm)
30 yards @ 20lbs (each arm)
30 yards @ 15lbs (each arm)

Head still drill torso twist w/medicine ball;
3 sets of 10 reps at 12lbs

cable seated low V-grip rows;
10 reps at 115lbs
8 reps at 130lbs
6 reps at 145lbs

db bent over row with opposite leg outstretched;
8 reps at 45lbs
8 reps at 45lbs
8 reps at 45lbs

Renegade Rows (feet at wide position);
5 reps @ 15lbs
5 reps @ 15lbs
5 reps @ 15lbs

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
Last edited:
02/26/20

5:38am

30 minutes on recumbent stationary bicycle (9.17 miles, avg HR 147, max HR 158)

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
02/27/20

5:50am

32 minutes resistance training (avg HR 132, max HR 169)

Smith Machine shoulder press;
10 reps at 75lbs
8 reps at 95lbs
6 reps at 115lbs

BB squat;
6 reps at 135lbs
6 reps at 155lbs
6 reps at 175lbs

BB deadlift;
8 reps at 135lbs
6 reps at 205lbs
6 reps at 225lbs

Smith machine incline bench press;
8 reps at 115lbs
7 reps at 135lbs
5 reps at 155lbs

Standing cable tricep extension;
10 reps at 60lbs
9 reps at 70lbs
8 reps at 60lbs

Hollow hold db crunch;
20 reps at 20lbs

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
02/28/20

5:40am

30 minutes resistance training (avg HR 126, max HR 170)

Wide grip pull down;
6 reps at 130lbs
6 reps at 130lbs
6 reps at 130lbs

Seated cable perpendicular shoulder shrug;
15 reps at 140lbs
15 reps at 160lbs
15 reps at 180lbs

Machine leg curl:
10 reps @ 155lbs
8 reps @ 170lbs
6 reps @ 185lbs

Head still drill torso twist w/medicine ball;
3 sets of 10 reps at 12lbs

T-bar bent over row;
10 reps at 95lbs
10 reps at 95lbs
10 reps at 95lbs

Cable bicep curl;
10 reps at 90lbs
8 reps at 95lbs
6 reps at 100lbs

Half kneeling high to low facepull row;
10 reps at 90lbs
10 reps at 100lbs
10 reps at 110lbs

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

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
03/02/20

5:45am


5 minutes on treadmill (0.46 miles, avg HR 150, max HR 170)
34 minutes resistance training (avg HR 147, max HR 181)


Smith machine incline bench press;
8 reps at 115lbs
7 reps at 135lbs
6 reps at 155lbs

BB squat;
6 reps at 135lbs
6 reps at 155lbs
6 reps at 175lbs

Smith Machine shoulder press;
6 reps at 115lbs
6 reps at 115lbs
6 reps at 115lbs

BB deadlift;
6 reps at 185lbs
6 reps at 205lbs
6 reps at 225lbs

Standing cable tricep extension;
10 reps at 60lbs
8 reps at 70lbs
6 reps at 80lbs

Raised feet push-ups with push-up bars;
3 sets of 6 reps at BW

-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
 
You must log in or register to reply here.
Back
Top