Prodigalson's Cutting log

Both treadmills at work are not functioning properly, same with the elliptical and the recumbent bike, so no cardio today (the equipment is very likely from the 90's so they have lasted quite a while).

10/22/2024

6:20am

35 minutes resistance training (avg HR 130, max HR 162)

Renegade Rows (weight listed is for each db):
7 reps per side at 20lbs
7 reps per side at 20lbs
7 reps per side at 25lbs

db snatch;
8 reps at 40lbs (each arm)
7 reps at 40lbs (each arm)
6 reps at 40lbs (each arm)

body saws;
3 sets of 10 reps

Paloff Press;
3 sets of 10 reps in both directions

medium incline situps;
3 sets of 12 reps

Bench Step Down:
10 reps at BW
8 reps at 20lbs
6 reps at 20lbs

2 scoops Jacked Factory Nitro Surge Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
 
Last edited:
10/23/2024

6:20am

No weight lifting today, I'm sore everywhere. I'm planning to exercise at my wife's gym tomorrow morning. They have every kind of equipment so I'm looking forward to it. Probably will start with HIIT sprints (on Sunday I hit my runner's high within 10-15 seconds. Endorphins are fun).

Also, I did skinfold measurements (with my wife's assistance), and the calculations indicate that my BF % is 24.9 (gotta mention that the calculation is convoluted. I'm sure it's empirically derived). 24.9 is reasonably close to my estimate of 24. That puts my lean body mass at 171-175lbs.

30 minutes rowing, 6400 meters (avg HR 151, max HR 176)

2 scoops Jacked Factory Nitro Surge Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
 
Last edited:
10/24/2024

Did another workout at my wife's gym.

5:40am

20 minutes HIIT sprints 1.34 miles (avg HR 155, max HR 188). Did 3 sprints, w/some jogging/walking. (according to my watch i hit 11.7mph!)
10 minutes resistance training (avg HR 144, max HR 162)

Ab crunch machine:
15 reps at 90lbs (my abs were spasm/cramping after this set, so this was it)

Assisted chip up machine (weight listed is amount of assist):
4 reps at 56lbs
4 reps at 75lbs
5 reps at 93lbs

2 scoops Jacked Factory Nitro Surge Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
 
10/26/2024

Officially joined the same gym as my wife.

5:40am

12 minutes HIIT sprints 1.0 miles (avg HR 153, max HR 180). Did 2 sprints, w/some jogging/walking. (according to my watch i hit 12.55mph. Had some trouble with my right hamstring, so I stopped after 2 sprint intervals).

32 minutes resistance training (avg HR 144, max HR 162)

Trap bar deadlift:
8 reps at 125lbs
6 reps at 175lbs
6 reps at 195lbs

BB shoulder press:
3 sets of 6 reps at 95lbs

Ab crunch machine:
9 reps at 90lbs
9 reps at 90lbs
12 reps at 90lbs

Assisted dip machine (weight listed is amount of assist):
6 reps at 56lbs
6 reps at 62lbs
6 reps at 68lbs

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

10/27/2024

27 minutes recumbent bicycle (avg HR 131, max HR 143)

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

10/28/2024

Monday weigh-in: 225.5lb

Went off diet slightly this weekend. Had some fellas over for chili and a bonfire. I made the chili. Due to the inclusion of beans, it wasn't exactly keto, but beans are necessary, and I made it so I had to eat some. Had only a half bowl, so probably would have been okay, except I also shared some of my coveted Ritter Sport GoldShatz chocolate. I ate probably 2 oz total between Saturday and Sunday. Not terrible, but also a bit uncharacteristic. I suspect that the impact to overall weight loss will be minimal, but it was a deviation.

6:00am

38 minutes resistance training (avg HR 131, max HR 163)

Burpees:
10 reps
9 reps
8 reps

db incline press (2rd notch from flat);
7 reps at 55lbs (each arm)
5 reps at 60lbs (each arm)
2 reps at 65lbs (each arm)
4 reps at 65lbs (each arm, first notch)

Glute/Ham Raise:
3 sets of 9 reps @ 35lbs

Wide grip pull-down;
6 reps at 130lbs
6 reps at 140lbs
5 reps at 150lbs

Twisting medium incline situps;
12 reps
10 reps
8 reps

Machine Leg Extension:
8 reps at 110lbs
8 reps at 120lbs
8 reps at 130lbs

2 scoops Jacked Factory Nitro Surge Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
 
Last edited:
One meal like that every once and a while definitely won't kill your progress. Just don't make it habit. I've actually heard that NOT eating clean is harder on GLPs. Any thoughts on that?

Also, see you're up to workout scoops of pre, so guess you're tolerating pretty well these days?
 
Segansational said:
One meal like that every once and a while definitely won't kill your progress. Just don't make it habit. I've actually heard that NOT eating clean is harder on GLPs. Any thoughts on that?

Also, see you're up to workout scoops of pre, so guess you're tolerating pretty well these days?
Click to expand...
Hmm...That could be true. Certainly, questionably healthy foods can cause unpleasant bodily responses, like eating overly greasy food can give you an upset stomach. This is primarily due to the fact that the food stays in the stomach so long, so if it's something not easily digestible, it's going to stick around even longer and you'll be tasting/feeling/burping it for hours. I tend to crave better food, I think, since going on a GLP.

I think that the issue that I had attributed to the pre-workout supplement was that I had not fully recovered from being sick. This is supported by the fact that I continued to use it and with higher dosage with no further problems.
 
Last edited:
10/29/2024

Tried the 4Gauge Pre-Workout powder in Frozen Lemonade flavor today. I am used to Preworkout drinks. This one actually made me choke/gag. Forced it down regardless, but whoo!, it was bad! Seemed to work well enough, but watch that first step, it's a doozy!

5:25am

12 minutes HIIT sprints 1.0 miles (avg HR 156, max HR 182). Did 3 sprints, w/some jogging/walking. (according to my watch i hit 13.7mph.).

27 minutes resistance training (avg HR 142, max HR 163)

Ab crunch machine:
3 sets of 10 reps at 100lbs

preacher's curl machine;
8 reps at 70lbs
7 reps at 80lbs
6 reps at 90lbs

Tank M4 Fitness sled push;
3 sets of 25 yards at medium resistance

Tireflip 180 (weight listed is in addition to the weight of the half tire & associated hardware);
6 reps at 20lbs
4 reps at 20lbs
4 reps at 20lbs

1 scoop 4Gauge Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
 
Last edited:
10/31/2024

6:10am

39 minutes resistance training (avg HR 125, max HR 160)

Smith machine bench press;
8 reps at 155lbs
4 reps at 175lbs
5 reps at 165lbs
10 reps at 105lbs (close grip)

Half Turkish Get-ups (both sides):
6 reps @15lbs
6 reps @ 20lbs
6 reps @ 25lbs

BB deadlift;
6 reps at 205lbs
5 reps at 205lbs
5 reps at 205lbs

V grip pull down;
5 reps at 170lbs
4 reps at 180lbs
3 reps at 190lbs

EZ Curl bar Skullcrushers;
10 reps at 75lbs
8 reps at 75lbs
7 reps at 75lbs

Hollow body db crunch;
3 sets of 14 reps at 45lbs

1 scoop 4Gauge Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
 
11/01/2024

Friday weigh-in: 225lbs. Down 30lbs so far, and 0.5lbs from Monday's weigh in. My intake has been reasonable, so I expect that this is just a plateau and will sort itself out.

5:45am

5 minutes running, 0.5miles (avg HR 145, max HR 156)
15 minutes recumbent bicycle (avg HR 130, max HR 142)
5 minutes rowing, 1200 meters (avg HR 140, max HR 148)
22 minutes resistance training (avg HR 138, max HR 171)

Smith shoulder press:
8 reps at 85lbs
6 reps at 105lbs
3 reps at 125lbs

Walking Isometric kb shoulder carry;
30 yards @ 18lbs (each arm)
25 yards @ 26lbs (each arm)
25 yards @ 18lbs (each arm)

Alternating Battle Ropes
30 seconds
20 seconds
20 seconds

TRX Band single arm row:
6 reps
8 reps
7 reps

1 scoop 4Gauge Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
 
Last edited:
11/02/2024

8:00am

16 minutes HIIT sprints 1.11 miles. Did 3 sprints, w/some jogging/walking. (14mph.). (avg HR 156, max HR 182)
40 minutes resistance training (avg HR 146, max HR 171)

Palm in incline db press (weight listed is for each db):
7 reps at 45lbs
7 reps at 40lbs
7 reps at 45lbs

Ab crunch machine:
3 sets of 10 reps at 100lbs

Assisted dip machine (weight listed is amount of assist):
8 reps at 62.5lbs
8 reps at 56.25lbs
8 reps at 50lbs
6 reps at 43.25lbs

Calf machine:
18 reps at 120lbs
18 reps at 140lbs
18 reps at 160lbs

Leg extension machine:
10 reps at 110lbs
10 reps at 110lbs
10 reps at 130lbs

123 Hammer grip db bicep curls:
3 reps at 35lbs
3 reps at 35lbs
4 reps at 30lbs

1 scoop 4Gauge Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
 
11/04/2024

Monday weigh-in: 224.5lb. Still moving in the right direction.

5:50am

42 minutes resistance training (avg HR 127, max HR 167)

Renegade Rows (weight listed is for each db):
14 reps at 30lbs
14 reps at 30lbs
12 reps at 30lbs

db Svend press;
6 reps at 40lbs
8 reps at 35lbs
10 reps at 30lbs

Alternating single arm db incline fly (weight listed is for each db);
3 sets of 7 reps at 20lbs

Standing ab roll outs;
8 reps
7 reps
6 reps

Cable seated wide grip row;
10 reps at 130lbs
9 reps at 140lbs
8 reps at 150lbs

Goblet Squat:
10 reps at 40lbs
10 reps at 50lbs
10 reps at 60lbs

Cable forward raise;
8 reps at 30lbs
8 reps at 30lbs
7 reps at 32.5lbs

EZ Curl bar bicep curl;
3 sets of 10 reps at 75lbs

1 scoop 4Gauge Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
 
Last edited:
11/05/2024

5:15am

12 minutes HIIT sprints 0.92 miles. Did 3 sprints, 14.3mph max speed. (avg HR 152, max HR 178)
30 minutes resistance training (avg HR 146, max HR 175)

Smith machine box squat:
8 reps at 160lbs
6 reps at 210lbs
4 reps at 230lbs

Kettlebell suitcase carry:
3 sets of 30 yards at 70lbs (each side)

Smith Machine shrugs;
10 reps at 210lbs
6 reps at 260lbs
6 reps at 260lbs

Alternating Battle Ropes
3 sets of 25 seconds (big loops!)

1 scoop 4Gauge Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
 
11/06/2024

5:20am

10 minutes running 0.86 miles. (avg HR 150, max HR 160)
35 minutes resistance training (avg HR 134, max HR 168)

BB bench press:
10 reps at 135lbs
7 reps at 155lbs
5 reps at 175lbs

Cybex Torso twist machine
3 sets of 10 reps at 90lbs (each side)

Balance ball pot stirrers
1 set of 4 reps in each direction

TRX band twisting row
2 sets of 6 reps each direction

Arm cycle machine:
5 minutes

1 scoop 4Gauge Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
 
11/07/2024

Friday weigh-in: 221lbs. Down 34lbs so far, and 3.5lbs from Monday's weigh in.

Did another skinfold measurement last night (it's been 2 weeks), and it indicates that I am at 21.8% BF (previously was 24.9). Praise God for continuous progress!

5:15am

12 minutes HIIT sprints 0.84 miles. Did 3 sprints, 13.6mph max speed. (avg HR 150, max HR 179)
30 minutes resistance training (avg HR 146, max HR 173)

Assisted chip up machine (weight listed is amount of assist):
6 reps at 56.25lbs
5 reps at 56.25lbs
5 reps at 56.25lbs

Cybex tricep extension machine:
10 reps at 80lbs
9 reps at 90lbs
7 reps at 100lbs

123 db Hammer grip bicep curls:
4 reps at 30lbs (8 reps per arm)
3 reps at 35lbs (6 reps per arm)
3 reps at 40lbs (6 reps per arm)

Plate loaded leg press machine:
8 reps at 180lbs
8 reps at 230lbs
8 reps at 230lbs

Ab crunch machine #2:
3 sets of 10 reps at 100lbs

1 scoop 4Gauge Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
 
Last edited:
11/09/2024

8:20am
30 minutes recumbent bicycle (avg HR 132, max HR 146)
10 minutes arm cycling (avg HR 139, max HR 153)
21 minutes resistance training (avg HR 130, max HR 164)

BB deadlift;
8 reps at 185lbs
4 reps at 235lbs (sumo)
4 reps at 235lbs(sumo)

Landmine Lateral Twist swingovers (weight does not include BB) ;
12 reps at 30lbs
12 reps at 35lbs
12 reps at 35lbs

Kneeling landmine single arm shoulder press (weight does not include BB) :
8 reps @ 35bs
8 reps @ 35lbs
8 reps @ 35lbs

1 scoop 4Gauge Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium

11/11/2024

Monday weigh-in: 219.5lb. Down 1.5lbs from Friday. Praise God, one of my best weekends yet in terms of weight loss.

6:00am

45 minutes resistance training (avg HR 133, max HR 164)

Renegade Rows (weight listed is for each db):
14 reps at 35lbs
14 reps at 35lbs
14 reps at 35lbs

db incline fly (weight listed is for each db);
8 reps at 20lbs
8 reps at 25lbs
7 reps at 30lbs

Rear foot elevated lunge:
5 reps at 30lbs

Cossack squat;
3 sets of 10 reps

Wide grip pull down;
16 reps at 100lbs
11 reps at 100lbs
12 reps at 100lbs

EZ Curl bar bicep curl;
4 reps at 75lbs
6 reps at 65lbs
6 reps at 65lbs

db side bend;
10 reps at 70lbs (each side)
12 reps at 70lbs (each side)
14 reps at 70lbs (each side)

Standing single leg calf raise;
12 reps
8 reps
4 reps

Medium incline sit ups;
20 reps
15 reps
10 reps

1 scoop 4Gauge Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
11/12/2024

5:50am

39 minutes resistance training (avg HR 120, max HR 153)

db lateral raise (weight listed is for each db):
10 reps at 15lbs
10 reps at 20lbs
8 reps at 25lbs

1 leg Romanian deadlift:
6 reps at 15lbs
6 reps at 20lbs
6 reps at 20lbs

Smith Machine shrugs;
10 reps at 195lbs
10 reps at 215lbs
7 reps at 235lbs

Resistance band pull apart:
3 sets of 14 reps

Hanging Leg raise;
3 sets of 10 reps (toes to eye level)

BB wrist curl;
14 reps at 65lbs
12 reps at 65lbs
10 reps at 65lbs

Dead bugs
35 reps
32 reps
30 reps

One legged db shoulder press (the arm holding the db is on the unsupported side):
6 reps at 25lbs
8 reps at 20lbs
8 reps at 20lbs

1 scoop 4Gauge Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
11/13/2024

5:30am

5 minutes running 0.5 miles. (avg HR 144, max HR 154)
27 minutes resistance training (avg HR 124, max HR 166)

BB incline press;
10 reps at 115lbs
8 reps at 135lbs
6 reps at 155lbs

BB squats;
10 reps at 95lbs
8 reps at 145lbs
6 reps at 145lbs

Hollow body db crunch;
16 reps at 35lbs
14 reps at 35lbs
12 reps at 35lbs

1 scoop 4Gauge Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
11/14/2024

5:30am

30 minutes recumbent bicycle 8.56 miles (avg HR 125, max HR 138)
31 minutes resistance training (avg HR 136, max HR 168)

Ab crunch machine:
3 sets of 10 reps at 120lbs

123 Hammer grip db bicep curls (weight listed is for each db)::
4 reps at 30lbs
3 reps at 35lbs
3 reps at 40lbs

Precor plate loaded row machine:
7 reps at 70lbs
8 reps at 55lbs
8 reps at 55lbs

Alternating Battle Ropes
20 seconds
20 seconds

1 scoop 4Gauge Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
11/14/2024

Friday weigh-in: 217.75lbs. Down 37.25lbs so far, and 1.75lbs from Monday's weigh in.


5:25am

8:44 minutes HIIT sprints 0.69 miles. Did 2 sprints, 13.9mph max speed. (avg HR 151, max HR 181)

30 minutes resistance training (avg HR 144, max HR 170)

BB shoulder press:
3 sets of 6 reps at 95lbs

Trap bar deadlift:
10 reps at 125lbs
8 reps at 175lbs
8 reps at 195lbs

Kettlebell farmer's carry:
3 sets of 40 yards at 140lbs

Seated raised feet BB javelin shoulder press:
8 reps at 25lbs
10 reps at 25lbs
9 reps at 25lbs

1 scoop 4Gauge Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
Segansational said:
Catching up in here, great seeing you bust through the weight plateau and be under the 220# mark! Congrats!
Click to expand...

Thanks Segansational! Praise God that my weight loss is continuing! I'm targeting 10%BF (which is about 190lbs) but honestly, I'll just see how low I can get.

11/18/2024

Monday weigh-in: 215.75lb. Down 2lbs from Friday.

6:00am

15 minutes HIIT sprints 0.96 miles. Did 3 sprints. (avg HR 150, max HR 183)
10 minutes arm cycling (avg HR 154, max HR 163)
15 minutes resistance training (avg HR 152 max HR 174)

Cybex Torso twist machine
10 reps at 70lbs (each side)
9 reps at 70lbs (each side)
8 reps at 70lbs (each side)

Assisted dip machine (weight listed is amount of assist):
6 reps at 50lbs
6 reps at 48lbs
6 reps at 50lbs

1 scoop 4Gauge Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
11/19/2024

5:30am

10 minutes rowing, 2120 meters (avg HR 146, max HR 159)
25 minutes resistance training (avg HR 141max HR 172)

Cossack squat;
10 reps at 20lbs
10 reps at BW
10 reps at BW

Smith machine low incline press (first notch above flat):
6 reps @ 155lbs
4 reps @ 175lbs
3 reps @ 185lbs

Arnold Press (weight listed is for each db):
3 sets of 8 reps at 35bs

1-2-3 Hammer curls;
3 sets of 3 reps at 35lbs (each db) 12 reps total per arm

1 scoop 4Gauge Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
11/20/2024

5:45am

33 minutes resistance training (avg HR 120, max HR 150)

Smith Machine shrugs;
6 reps at 245lbs
8 reps at 245lbs
7 reps at 245lbs

Medium incline situps;
20 reps
10 reps (2 notches higher)
10 reps (same as last)

BB bent over row;
8 reps at 95lbs
8 reps at 105lbs
10 reps at 155lbs

Straight leg deadlift:
10 reps at 95lbs
10 reps at 95lbs
10 reps at 105lbs

Standing cable bent over tricep extensions:
12 reps at 100lbs
11 reps at 110lbs
9 reps at 120lbs

Standing single leg calf raise;
8 reps
10 reps
10 reps

1 scoop 4Gauge Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
11/21/2024

Did another skinfold measurement last night (it's been 2 weeks), and it indicates that I am at 19,2% BF (previously was 21.8% BF).

5:30am

20 minutes rowing, 4300 meters (avg HR 144, max HR 163)
32 minutes resistance training (avg HR 142, max HR 172)

BB squats;
6 reps at 135lbs
5 reps at 155lbs
5 reps at 165lbs

Seated raised feet BB javelin shoulder press:
10 reps at 25lbs
10 reps at 25lbs
8 reps at 25lbs

Assisted chip up machine (weight listed is amount of assist):
5 reps at 50lbs
4 reps at 50lbs
4 reps at 55lbs

Ab crunch machine
3 sets of 10 reps at 120lbs

1 scoop 4Gauge Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
11/21/2024

Friday weigh-in: 217.2lbs. Down 37.8lbs so far, and up 1.5lbs from Monday's weigh in. Despite only minor variations in my eating habits, I seem to be heading the wrong way. Next week I am on vacation, and its Thanksgiving week, so God willing, I pray that I can stay on track with my weight loss.

5:20am

5 minutes running 0.50 miles. (avg HR 151, max HR 163)

35 minutes resistance training (avg HR 136, max HR 164)

Smith Machine shoulder press:
6 reps at 110lbs
3 reps at 130lbs
6 reps at 110lbs

1 leg Romanian deadlift:
6 reps at 15lbs
7 reps at 15lbs
8 reps at 15lbs

Smith Machine shrugs;
10 reps at 210lbs
8 reps at 230lbs
7 reps at 240lbs

kb Svend press;
8 reps at 35lbs
10 reps at 26lbs
12 reps at 26lbs

Kettlebell suitcase carry:
3 sets of 40 yards (each direction) at 70lbs

Reverse Flys (weight listed is for each db);
3 sets of 10 reps at 17.5lbs

1 scoop 4Gauge Pre-Workout
250mg DMAE
50mg DHEA
Men's 1 a Day multivitamin
alternating with GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
11/23/2024

8:00am

16 minutes elliptical (avg HR 166, max HR 189)
18 minutes resistance training (avg HR 130, max HR 150)

BB bench press:
20 reps at 95lbs
15 reps at 115lbs
11 reps at 135lbs

24" box step ups:
3 sets of 10 reps (per leg) at BW

Shuttle Rebound alternating throws:
31 consecutive throws with 4lb ball

1 scoop 4Gauge Pre-Workout
250mg DMAE
50mg DHEA
Men's 1 a Day multivitamin
alternating with GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
Praise God, I completed six consecutive exercise days last week!

I've got this whole week off work. Today is the first time that I am aware of that I worked out while on vacation and certainly the first time I have done it at the same time as when I am not on vacation. I'm planning to do this all week (God willing that I have the self-discipline and drive to see it through!!).

11/25/2024

Monday weigh-in: 215.3lb. Down 2lbs from Friday.

5:30am

30 minutes elliptical (avg HR 130, max HR 150)
18 minutes resistance training (avg HR 152 max HR 174)

Bird Dog Exercise
Two sets of 10 reps (each side)

Shuttle Rebound alternating throws:
39 consecutive throws with 4lb ball

Hollow body db crunch;
2 sets of 18 reps at 40lbs

1 scoop 4Gauge Pre-Workout
50mg DHEA
Men's 1 a Day multivitamin
alternating with GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
11/26/2024

6:00am

15 minutes rowing, 3165 meters (avg HR 130, max HR 150)
41 minutes resistance training (avg HR 137, max HR 174)

Smith machine close grip incline bench press:
20 reps at 70lbs
12 reps at 120lbs
7 reps at 140lbs

Trap bar deadlift:
8 reps at 175lbs
10 reps at 175lbs
11 reps at 175lbs

Assisted chip up machine (weight listed is amount of assist):
5 reps at 62.25lbs
6 reps at 62.25lbs
7 reps at 62.25lbs

Standing ab roll outs;
5 reps
4 reps
4 reps

db forward raise (weight listed is for each db):
10 reps at 12.5lbs
8 reps at 15lbs
7 reps at 17.5lbs

db lateral raise (weight listed is for each db):
10 reps at 12.5lbs
8 reps at 15lbs
7 reps at 17.5lbs

1 scoop 4Gauge Pre-Workout
250mg DMAE
50mg DHEA
Men's 1 a Day multivitamin
alternating with GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
prodigalso said:
Today is the first time that I am aware of that I worked out while on vacation and certainly the first time I have done it at the same time as when I am not on vacation. I'm planning to do this all week (God willing that I have the self-discipline and drive to see it through!!).
Click to expand...

I love vacation sessions!
 
11/30/2024

8:00am

15 minutes elliptical (avg HR 152, max HR 175)
7 minutes HIIT sprints 0.45miles. Did 3 sprints 13.2mph max. (avg HR 157, max HR 179)
27 minutes resistance training (avg HR 146, max HR 173)

BB bench press;
17 reps at 115lbs
12reps at 135lbs
8 reps at 155lbs

BB squat;
6 reps at 115lbs
6 reps at 135lbs
6 reps at 165lbs

1 scoop 4Gauge Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
12/2/2024

Monday weigh-in: 212lbs. Down 3lbs from last Monday, and that was over a holiday weekend, so thank God the numbers didn't go the wrong way! :)

6:00am

12 minutes HIIT sprints 0.84 miles. Did 3 sprints, 13mph max. (avg HR 152, max HR 182)
50 minutes resistance training (avg HR 146, max HR 170)

Smith Machine shrugs;
18 reps at 180lbs
12 reps at 230lbs
9 reps at 250lbs

Hollow body db crunch;
17 reps at 45lbs
15 reps at 45lbs
16 reps at 45lbs

Smith Machine shoulder press:
10 reps at 90lbs
4 reps at 110lbs
4 reps at 110lbs

1 leg Romanian deadlift:
6 reps at 20lbs
8 reps at 20lbs
8 reps at 20lbs

Extended leg db bent over row:
10 reps at 50lbs
8 reps at 50lbs
7 reps at 50lbs

Unequal size medicine ball push ups
8 reps
8 reps (switched ball positions)

TRX band face pull row:
9 reps
9 reps

1 scoop 4Gauge Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
12/03/2024

5:30am

5 minutes running 0.45miles (avg HR 150, max HR 160)
29 minutes resistance training (avg HR 149, max HR 178)

Torque Tank M4 sled push/pulls;
3 sets of 40yd push, then 40yd pull

Renegade Rows (weight listed is for each db):
8 reps per side at 25lbs
9 reps per side at 25lbs
10 reps per side at 25lbs

preacher's curl machine;
12 reps at 60lbs
10 reps at 70lbs
8 reps at 80lbs

Assisted dip machine (weight listed is amount of assist):
10 reps at 50lbs
10 reps at 43.5lbs
10 reps at 37.25lbs

1 scoop 4Gauge Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
12/04/2024

5:30am

44 minutes resistance training (avg HR 131, max HR 172)

TRX Band Class

1 scoop 4Gauge Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
I'm currently up north for winter testing. Mandatory 12 hour days so I am not certain how many workout days I'll get next week.

12/07/2024

8:15am

20 minutes elliptical (avg HR 144, max HR 164)
25 minutes resistance training (avg HR 145, max HR 173)

db incline fly (weight listed is for each db);
12 reps at 20lbs
10 reps at 25lbs
10 reps at 30lbs

Cable vertical row;
8 reps at 65lbs
9 reps at 60lbs
9 reps at 55lbs

db bicep curl;
8 reps at 30lbs
7 reps at 35lbs
6 reps at 40lbs

Hollow body db crunch;
18 reps at 40lbs
17 reps at 45lbs
17 reps at 45lbs

1 scoop 4Gauge Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
12/08/2024

8:15am

25 minutes elliptical (avg HR 146, max HR 163)
22 minutes resistance training (avg HR 149, max HR 174)

db forward raise (weight listed is for each db);
12 reps at 15lbs
10 reps at 20lbs
8 reps at 25lbs

Half kneeling face pull row;
12 reps at 50lbs
12 reps at 60lbs
12 reps at 70lbs

db lateral raise (weight listed is for each db);
10 reps at 20lbs
9 reps at 25lbs
8 reps at 25lbs

Bosu Ball Pot stirrers
(elbows on ball, plank position, rotate elbows in a circle x times in each direction);
4x
6x
5x

1 scoop 4Gauge Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
12 hour days don't sound like fun. Do you get overtime?

Anyways, keep up the solid work and get in workouts when you can. Just remember that you can also prioritize recovery on days you can't get in.
 
Segansational, thankfully, I get overtime after 10 hours per day (many engineering jobs don't any overtime pay at all).


12/12/2024

5:00am

15 minutes elliptical (avg HR 154, max HR 168)
15 minutes recumbent bicycle (avg HR 142, max HR 156)
17 minutes resistance training (avg HR 151, max HR 169)

db bicep curl;
8 reps at 40lbs
5 reps at 45lbs

Hollow body db crunch;
20 reps at 45lbs
20 reps at 50lbs
20 reps at 50lbs

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

Bird Dog side planks (per side);
10x
10x
 
12/14/2024

8:00am

20 minutes recumbent bicycle (avg HR 150, max HR 177)
10 minutes elliptical (avg HR 177, max HR 182)
24 minutes resistance training (avg HR 147, max HR 171)

Smith bench press;
14 reps at 110lbs
9 reps at 160lbs
6 reps at 180lbs

Landmine single arm bent over row;
12 reps at 70lbs
11 reps at 80lbs
11 reps at 90lbs

1 scoop 4Gauge Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
Monday weigh-in: 208.5lbs. Down 3.5lbs from two weeks ago and 46.5lbs overall. Weight loss has slowed down a bit due to the Thanksgiving holiday and also due to being on a work trip (difficult to stick to an eating plan when traveling). I'm just grateful that I'm still losing weight!

12/16/2024

5:40am

9 minutes HIIT sprints 0.64 miles. Did 3 sprints, 13mph max. (avg HR 154, max HR 176)
25 minutes resistance training (avg HR 152, max HR 174)
15 minutes arm cycling (avg HR 154, max HR 168)

Dead bugs;
3 sets of 40 reps

24" box jumps;
3 sets of 8 reps

cable machine reverse lateral raise:
11 reps at 70lbs
11 reps at 80lbs
11 reps at 90lbs

1 leg Romanian deadlift:
3 sets of 8 reps at 15lbs

1 scoop 4Gauge Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
12/17/2024

5:30am

45 minutes resistance training (avg HR 168, max HR 178)

HIIT Class (a whole stinkin' lot of lunges and squats!)
This friggin class kicked my butt!

1 scoop 4Gauge Pre-Workout
250mg DMAE
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
Tuesday's HIIT had me down for two days. I could barely go down the stairs (did it one step at a time, sideways!). Back at it today.

12/20/2024

5:30am

70 minutes resistance training (avg HR 140, max HR 170)

Assisted dip machine (weight listed is amount of assist):
5 reps at 43.75lbs
6 reps at 37.5lbs
5 reps at 30.25lbs

High to low cable cross body row:
10 reps at 67.5lbs (each side)
12 reps at 80lbs (each side)
12reps at 85lbs (each side)

Ab crunch machine:
3 sets of 12 reps at 120lbs

Assisted chip up machine (weight listed is amount of assist):
8 reps at 50lbs
8 reps at 56.25lbs
8 reps at 62.5lbs

BB decline bench press:
10 reps at 115lbs
10 reps at 135lbs
5 reps at 165lbs
10 reps at 155lbs

EZ Curl Bar preacher's curl;
10 reps at 45lbs
8 reps at 65lbs
6 reps at 65lbs
5 reps at 65lbs
4 reps at 75lbs

Renegade Rows (weight listed is for each db):
3 sets 12 reps at 40lbs

Kettlebell suitcase carry:
3 sets of 30 yards at 70lbs (each side)

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

1 leg Romanian deadlift:
6 reps at 20lbs
8 reps at 20lbs
8 reps at 20lbs

Shuttle Rebound alternating throws:
32 consecutive throws with 4lb ball
30 consecutive throws with 4lb ball
18 consecutive throws with 4lb ball
16 consecutive throws with 4lb ball

1 scoop Cellucor C4 Sport Pre Workout with Creatine
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
12/21/2024

7:45am

BARRE Intensity Class

51 minutes resistance training (avg HR 141, max HR 167)

1 scoop Cellucor C4 Sport Pre Workout with Creatine
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 

Attachments

  • IMG_3868.webp
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Last edited:
12/23/2024

5:30am

Boot Camp Early AM Class

60 minutes resistance training (avg HR 152, max HR 182)

1 scoop Cellucor C4 Sport Pre Workout with Creatine
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 

Attachments

  • IMG_3864.webp
    IMG_3864.webp
    30.8 KB · Views: 63
Last edited:
Weighed in at 206.5lbs.

12/24/2024

8:00am

Total Core Class

41 minutes resistance training (avg HR 141, max HR 172)

1 scoop Cellucor C4 Sport Pre Workout with Creatine
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
12/26/2024

5:25am

4 minutes running 0.40miles (avg HR 150, max HR 160)
56 minutes resistance training (avg HR 135, max HR 179)

Smith machine incline press;
16 reps at 70lbs
14 reps at 110lbs
12 reps at 130lbs
5 reps at 160lbs

Trap bar deadlift:
7 reps at 175lbs
7 reps at 195lbs
6 reps at 225lbs

Flutter kicks:
33s
30s
30s
30s

Smith Machine shrugs;
12 reps at 180lbs
12 reps at 230lbs (with straps)
12 reps at 290lbs (with straps)
8 reps at 310lbs (with straps)

Alternating Battle Ropes
3 sets of 25 seconds

24" box jumps;
7 reps
6 reps
6 reps

1 scoop Cellucor C4 Sport Pre Workout with Creatine
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
12/27/2024

5:35am

10 minutes elliptical (avg HR 140, max HR 155)
40 minutes resistance training (avg HR 141, max HR 181)

BB bent over row;
12 reps at 95lbs
10 reps at 115lbs
8 reps at 135lbs

Lying Leg Raise With Hip Thrust:
12 reps
10 reps
10 reps

Unassisted Dips:
5 reps
4 reps
4 reps
6 reps with purple resistance band

Jump rope:
30 jumps uninterrupted
35 jumps uninterrupted
30 jumps uninterrupted

Kettlebell Swings:
20 reps at 44lbs
18 reps at 53lbs
18 reps at 72lbs

db bicep curl-hammer to supine grip (weight listed is for each db):
10 reps at 30lbs
8 reps at 35lbs
8 reps at 35lbs

1 scoop Cellucor C4 Sport Pre Workout with Creatine
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
12/28/2024

7:45am

BARRE Intensity Class

53 minutes resistance training (avg HR 138, max HR 171)

1 scoop Cellucor C4 Sport Pre Workout with Creatine
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Praise God! I have worked out 8 of the 11 days I have been on vacation so far! And also did so at my customary absurdly early time too! Woot! (I have never worked out on my vacations to the best of my knowledge).

Monday Weigh-In: 205lbs, same as last Monday. I was a bit disappointed until my wife reminded me that during Christmas break, putting on weight is normal. so holding even isn't so bad, lol.

12/30/2024

5:30am

Boot Camp Early AM Class

58 minutes resistance training (avg HR 156, max HR 180)

This class is comprised of 6 sets of 0.25 mile runs interspersed with:

db curls
lunges
wall sits
db shoulder presses
push ups
high plank
low plank
crunches
db bent over row
goblet squats
lying flutter kicks
hip thrusts
db tricep extensions
push ups


1 scoop Cellucor C4 Sport Pre Workout with Creatine
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 

Attachments

  • IMG_3991.webp
    IMG_3991.webp
    19.2 KB · Views: 63
Last edited:
12/31/2024

7:40am

4 minutes running 0.41 miles (avg HR 156, max HR 167)
73 minutes resistance training (avg HR 135, max HR 171)

BB bench press:
20 reps at 95lbs
14 reps at 115lbs
10 reps at 135lbs
4 reps at 155lbs

BB squats;
8 reps at 95lbs
7 reps at 115lbs
6 reps at 135lbs

Trap bar deadlift:
10 reps at 85lbs
10 reps at 105lbs
6 reps at 125lbs

Cable row;
10 reps at 130lbs (standing)
10 reps at 130lbs (standing)
10 reps at 150lbs (seated)
10reps at 150lbs (seated)

db bicep curl-hammer to supine grip (weight listed is for each db):
9 reps at 35lbs
8 reps at 35lbs
8 reps at 35lbs

Medicine ball Russian twists:
35 reps at 6lbs
30 reps at 6lbs
25 reps at 6lbs

Battle Ropes;
25 seconds (Alternating)
20 seconds (Alternating)
20 seconds (together)

TRX band high straight arm row;
3 sets of 10 reps

1 scoop Cellucor C4 Sport Pre Workout with Creatine
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
01/01/2025

9:15am

HIIT Class

47 minutes resistance training (avg HR 157, max HR 184)


1 scoop Cellucor C4 Sport Pre Workout with Creatine
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 

Attachments

  • IMG_4015.webp
    IMG_4015.webp
    19.4 KB · Views: 64
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