Prodigalson's Cutting log

[prodigalso]

01/03/2025

5:40am

15 minutes running 1.5 miles (avg HR 157, max HR 167)
37 minutes resistance training (avg HR 142, max HR 172)

24" box jumps;
9 reps
9 reps
9 reps

Dips:
3 reps
5 reps with purple resistance band
5 reps with purple resistance band

Smith shoulder press:
14 reps at 70lbs
10 reps at 90lbs
4 reps at 110lbs

Flutter kicks:
30s
32s
35s

BB wrist curl;
14 reps at 65lbs
8 reps at 65lbs

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

 

[prodigalso]

01/08/2025

5:05am

16 minutes recumbent bicycle 8.56 miles (avg HR 132, max HR 146)
22 minutes resistance training (avg HR 150, max HR 172)

db bicep curl-hammer to supine grip (weight listed is for each db):
8 reps at 35lbs
5 reps at 40lbs

db incline press (2rd notch from flat);
11 reps at 45lbs
10 reps at 50lbs
9reps at 50lbs

Extended leg db bent over row:
9 reps at 45lbs
8 reps at 50lbs
6 reps at 50lbs

Medicine ball Russian twists:
20 reps at 6lbs
20 reps at 6lbs
20 reps at 6lbs

1 leg Romanian deadlift:
7 reps at 20lbs

50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

01/09/2025

5:00am

10 minutes recumbent bicycle 8.56 miles (avg HR 120, max HR 129)
10 minutes elliptical (avg HR 144, max HR 151)
22 minutes resistance training (avg HR 135, max HR 158)

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

High to low cable cross body row:
10 reps at 25lbs (each side)
10 reps at 30lbs (each side)
10 reps at 35lbs (each side)

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

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

Side planks (per side);
40 seconds

50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

01/11/2025

5:00pm

13 minutes recumbent bicycle (avg HR 127, max HR 151)
6 minutes running 0.5 miles (avg HR 157, max HR 169)
23 minutes resistance training (avg HR 158, max HR 183)

Cable tricep extensions:
10 reps at 50lbs
10 reps at 50lbs
7 reps at 55lbs

Renegade Rows (weight listed is for each db):
6 reps per side at 40lbs
7 reps per side at 40lbs
8 reps per side at 40lbs

Cable single arm twisting torso punch outs;
10 reps at 35lbs
8 reps at 40lbs
5 reps at 45lbs

db bicep curl-hammer to supine grip (weight listed is for each db):
6 reps at 35lbs
8 reps at 40lbs
8 reps at 40lbs

50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

01/13/2025

5:00am

6 minutes running 0.5 miles (avg HR 156, max HR 167)
38 minutes resistance training (avg HR 156, max HR 176)

db incline press (1st notch from flat);
10 reps at 45lbs (each arm)
10 reps at 50lbs (each arm)
9 reps at 50lbs (each arm)

Balance ball pot stirrers
3 sets of 5 reps in each direction

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

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

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

Reverse Flys (weight listed is for each db);
10 reps at 15lbs
8 reps at 20lbs
8 reps at 15lbs

db bent over row;
10 reps at 50lbs
9 reps at 50lbs
8 reps at 50lbs

50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

01/14/2025

5:00am

30 minutes recumbent bicycle (avg HR 126, max HR 159)

50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

01/16/2025

5:00am

5.5 minutes running 0.5 miles (avg HR 1xx, max HR 1xx)
30 minutes resistance training (avg HR 1xx, max HR 1xx)

db incline press (2st notch from flat);
10 reps at 50lbs
9 reps at 50lbs
9 reps at 50lbs

Cable vertical row;
10 reps at 40lbs
10 reps at 45lbs
10 reps at 50lbs

Flutter kicks:
25s
20s
25s

Arnold Press (weight listed is for each db):
8 reps at 30lbs
7 reps at 35lbs
6 reps at 40lbs

Half kneeling face pull row;
10 reps at 60lbs
10 reps at 65lbs
10 reps at 70lbs

db bicep curl-hammer to supine grip (weight listed is for each db):
10 reps at 35lbs
5 reps at 40lbs
7 reps at 35lbs

50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

01/18/2025

7:45am

11:24 minutes running 1.0 miles (avg HR 150, max HR 163)
44 minutes resistance training (avg HR 143, max HR 175)

Chin ups;
2 reps at BW
3 reps w/2 red bands
3 reps w/2 purple bands
3 reps w/2 purple bands

24" Box Step down (Touch & Go);
7 reps
7 reps
7 reps
10 reps (20" box)

Dips;
3 reps at BW
5 reps w/1 purple band
6 reps w/1 purple band
6 reps w/1 purple band

BB shoulder press:
6 reps at 95lbs
6 reps at 95lbs
5 reps at 95lbs

BB wrist curl:
8 reps at 75lbs
6 reps at 75lbs
10 reps at 65lbs

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

 

[prodigalso]

Last Saturday (01/11/25), I took my first shot of 15mg, which is the highest dosage allowed. My doctor suggested that once I reached my target weight (190lbs) that I should go two weeks between doses. I'm currently holding steady at 202lbs (been there since Christmas morning), but I have decided that since I can tell that the medicine is still working, I will wait as long as I can to take the next shot and see if I can get into the 190's with a longer interval between shots. God willing, I can continue to lose weight under these circumstances and if so, this bodes well for my long-term ability to keep the weight off! I'll certainly be praying that this is the case! This also will allow me to use the bulk of my HSA contributions for LASIK surgery, which would otherwise be consumed by the cost of the Zepbound shot.

01/20/2025

1:00pm

10 minutes running 1.0 miles (avg HR 161, max HR 175)
44 minutes resistance training (avg HR 138, max HR 173)

BB bench press:
6 reps at 165lbs
6 reps at 165lbs
3 reps at 165lbs

BB squats;
6 reps at 16lbs
6 reps at 155lbs
8 reps at 135lbs

Assisted chip up machine (weight listed is amount of assist):
3 reps at 31.5lbs
6 reps at 43.75lbs
7 reps at 50lbs

Assisted dip machine (weight listed is amount of assist):
5 reps at 31.5lbs
9 reps at 43.75lbs
9 reps at 43.75lbs

Ab crunch machine:
8 reps at 130lbs
6 reps at 130lbs
4 reps at 130lbs

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

 

[prodigalso]

01/21/2025

5:20am

12:56 minutes running 1.25 miles (avg HR 159, max HR 170)
40 minutes resistance training (avg HR 143, max HR 175)

Cable seated V-grip row;
12 reps at 100lbs
12 reps at 110lbs
12 reps at 120lbs
12 reps at 130lbs

Ab roll outs;
4 reps (standing)
10 reps (kneeling)
10 reps (kneeling)
10 reps (kneeling)

db fly (weight listed is for each db);
12 reps at 20lbs
11 reps at 22.5lbs
10 reps at 25lbs

V-Ups w/medicine ball transfer:
12 at 10lbs
10 at 10lbs
10 at 10lbs

Battle Ropes
2 sets of 30 seconds

Reverse Nordic Quad exercise:
2 sets of 6 reps at BW

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

 

[Segansational]

Can I ask, what does it cost for the meds?

 

[prodigalso]

Can I ask, what does it cost for the meds?

Zepbound is $1000 for a one month supply. Most insurances (including mine) don't cover weight loss prescriptions, so I found a coupon from the company that makes it (Lilly) for $550/month. I pay for it with an HSA (tax deferred contributions), so I end up paying $378 out of pocket per month. That's a sizeable chunk of money per month, and I thank God I can afford it, but ostensibly it (ar least in my mind) was a short term thing. As I said, God willing. I'll be able to eat correctly and continue to work out once I have gone off the medicine.

But the Holy Spirit produces this kind of fruit in our lives: love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self-control. There is no law against these things! Galatians 5:22-23​

I'm so glad that self-control is an aspect of the Fruit of the Spirit! I have a help in this struggle!

Here's a couple pics of my weight loss journey so far.

 

[prodigalso]

01/22/2025

5:45pm

10:50 running 1.0 miles (avg HR 155, max HR 164)
33 minutes resistance training (avg HR 141, max HR 177)

BB skullcrushers:
15 reps at 70lbs
8 reps at 75lbs
8 reps at 80lbs

BB bicep curl;
10 reps at 70lbs
8 reps at 75lbs
6 reps at 80lbs

db side bend:
10 reps at 70lbs
9 reps at 80lbs
7 reps at 90lbs

Twisting sit ups:
10 reps
8 reps
6 reps

BB incline press:
7 reps at 135lbs
5 reps at 135lbs
5 reps at 135lbs

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

 

[prodigalso]

01/24/2025

Friday weigh-in: 203.8lbs. Down 51lbs so far, and 1.3lbs from where I have plateaued since Christmas. On Monday I went back to my keto diet and praise God, it worked (started losing weight again). Also praise God that I didn't gain any weight over the holidays, nor did I gain weight while working up north (and eating out every day for lunch & dinner!).

I plan to take my next shot tomorrow, which makes two weeks between shots (vs one week as normal). I'm praying that I can stay disciplined during the next round (two weeks) of testing up north, but also during the weeks to come.

I have 3 shots left and am getting a refill next week (4 more shots), and with a 2 week interval between shots, I'll be on Zepbound for another 14 weeks. So, I'll be done on 05/03/25. This will allow me to use the remaining HSA funds for getting LASIK.

5:25pm

10:18 running 1.0 miles (avg HR 161, max HR 171)
37 minutes resistance training (avg HR 141, max HR 181)

db bicep curl-hammer to supine grip (weight listed is for each db):
9 reps at 35lbs
7 reps at 40lbs
5 reps at 45lbs

Rear foot elevated lunge:
3 sets of 6 reps per leg at BW

db forward raise (weight listed is for each db):
10 reps at 17.5lbs
8 reps at 20lbs
6 reps at 22.5lbs

Reverse Flys (weight listed is for each db);
8 reps at 17.5lbs
6 reps at 20lbs
5 reps at 22.5lbs

Extended leg bent over row;
6 reps at 50lbs

V-Ups w/medicine ball transfer:
9 reps at 10lbs
10 reps at 10lbs
11 reps at 10lbs

TRX Band single arm high row:
3 sets of 8 reps

1 scoop Cellucor C4 Sport Pre Workout with Creatine
50mg DHEA
Optimum Nutrition Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
Optimum Nutrition Amino Energy w/BCAA post workout

 

[prodigalso]

01/25/2025

7:30am

9:56 running 1.0 miles (avg HR 167, max HR 178)
38 minutes resistance training (avg HR 131, max HR 174)

Chin ups;
3 reps
4 reps w/2 purple bands
3 reps w/2 purple bands, 10 second hold at end of last rep

BB shrugs;
4 reps at 275lbs (with straps)
8 reps at 225lbs (with straps)
8reps at 225lbs (with straps)

BB deadlift;
8 reps at 135lbs (sumo)
4 reps at 215lbs (sumo)

BB wrist curl;
13 reps at 65lbs
12 reps at 65lbs
11 reps at 65lbs

1 scoop Cellucor C4 Sport Pre Workout with Creatine
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

01/28/2025

5:00am

27 minutes recumbent bicycle (avg HR 138, max HR 159)
13 minutes resistance training (avg HR 148, max HR 168)

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

Cable seated wide grip row;
15 reps at 80lbs
10 reps at 80lbs (with blue resistance band)
10 reps at 80lbs (with blue resistance band)

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

01/29/2025

5:10am

5 minutes running 0.5 miles (avg HR 153, max HR 165)
30 minutes resistance training (avg HR 147, max HR 177)

cable vertical row;
10 reps at 60lbs
9 reps at 65lbs
8 reps at 65lbs

Hollow body db crunch;
3 sets of 16 reps at 50lbs

Cable tricep extension:
14 reps at 50lbs
11 reps at 60lbs
10 reps at 65lbs

Renegade Rows (weight listed is for each db):
3 sets of 5 reps per side at 40lbs

db lateral raise (weight listed is for each db):
12 reps at 15lbs
11 reps at 20lbs
9 reps at 25lbs

Cossack squat;
4 sets of 10 reps

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

01/31/2025

5:05am

8 minutes running 0.75 miles (avg HR 155, max HR 168)
33 minutes resistance training (avg HR 144, max HR 165)

Push-Up;
5 reps (fingertips)
5 reps (fingertips)
2 reps (fingertips), followed by 6 reps regular

High to low cable cross body row:
10 reps at 40lbs (each side)
10 reps at 45lbs (each side)
10 reps at 50lbs (each side)

Standing cable bent over tricep extensions:
12 reps at 50lbs
11 reps at 55lbs
10 reps at 60lbs

db incline fly (weight listed is for each db, 2nd notch up from flat);
10 reps at 25lbs
10 reps at 30lbs
8 reps at 30lbs

Flutter kicks:
30s
30s
30s

1 leg Romanian deadlift:
3 sets of 7 reps at 15lbs

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

02/01/2025

7:00pm


5 minutes running 0.50 miles (avg HR 156, max HR 166)
7.5 minutes recumbent bicycle (avg HR 155, max HR 165)
31 minutes resistance training (avg HR 158, max HR 182)

Hollow body db crunch;
16 reps at 50lbs
14 reps at 55lbs
16 reps at 60lbs

Cable curl:
12 reps at 50lbs
9 reps at 55lbs
6 reps at 60lbs

Elbow side plank:
1st set: 35 seconds
2nd set: 35 seconds

Arnold Press (weight listed is for each db):
12 reps at 25lbs
10 reps at 30lbs
8 reps at 35lbs

Paloff Press;
3 sets of 10 reps in both directions

Body Saw;
3 sets of 6 reps

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

02/02/2025

5:00pm

25 minutes elliptical (avg HR 161, max HR 180)
15 minutes recumbent bicycle (avg HR 164, max HR 172)
24 minutes resistance training (avg HR 163, max HR 185)

Cable shrugs;
10 reps at 160lbs
9 reps at 160lbs
8 reps at 160lbs w/8 second hold

Elevated feet push ups (feet on bench);
10 reps
10 reps
10 reps w/10 second hold

Resistance band pull apart:
13 reps
11 reps
10 reps

V-Ups w/dumbbell transfer:
10 reps at 10lbs
6 reps at 10lbs
6 reps at 10lbs

1 scoop Beyond Raw LIT
50mg DHEA
Rainbow light Men's multivitamin
GNC Mega Men multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

02/04/2025

5:00am

15 minutes elliptical (avg HR 144, max HR 155)
10 minutes recumbent bicycle (avg HR 131, max HR 138)
13 minutes resistance training (avg HR 147, max HR 176)

Cable single arm twisting torso head straight horizontal rows:
10 reps at 40lbs (each arm)
10 reps at 45lbs (each arm)
10 reps at 50lbs (each arm)

db incline press:
10 reps @ 50lbs (each db)
10 reps @ 50lbs (each db)
10 reps @ 50lbs (each db)

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

02/05/2025

5:05am

5 minutes running 0.5 miles (avg HR 155, max HR 166)
5 minutes elliptical (avg HR 143, max HR 150)
30 minutes resistance training (avg HR 141, max HR 164)

V-Ups w/dumbbell transfer:
10 reps at 10lbs
6 reps at 10lbs
6 reps at 10lbs

db bicep curl;
10 reps at 30lbs
10 reps at 35lbs
8 reps at 40lbs

Half kneeling cable reverse forward raise:
14 reps at 35lbs
14 reps at 45lbs
11 reps at 55lbs

Bench single leg step down touch & go:
3 sets of 10 reps at BW

Balance Ball Pot Stirrers:
5 reps
6 reps
7 reps

Cable tricep extensions:
10 reps at 55lbs
8 reps at 65lbs
7 reps at 70lbs

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

02/06/2025

5:07am

25 minutes recumbent bicycle (avg HR 124, max HR 137)
15 minutes resistance training (avg HR 136, max HR 168)

Arnold Press (weight listed is for each db):
8 reps at 30lbs
7 reps at 35lbs
6 reps at 40lbs

cable vertical row;
10 reps at 60lbs
8 reps at 70lbs
7 reps at 75lbs

Elevated feet push ups (feet on bench);
8 reps
10 reps
10 reps

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

02/08/2025

7:30am

10:12 running 1.0 miles (avg HR 160, max HR 173)
45 minutes resistance training (avg HR 140, max HR 173)

BB squat;
8 reps at 135lbs
6 reps at 155lbs
6 reps at 175lbs
15 reps @ 205lbs (half reps)
10 reps at 225lbs (half reps)

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

BB front squats;
6 reps at 95lbs
6 reps at 85lbs
6 reps at 85lbs

Chin-Up;
1 reps at BW
3 reps at 2 red bands
3 reps at 2 purple bands
3 reps at 2 purple bands

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

02/10/2025

5:30am

2.5 minutes running 0.25 miles (avg HR 158, max HR 172)
8 minutes rowing 1700 meters (avg HR 142, max HR 157)
27 minutes resistance training (avg HR 142, max HR 164)

Smith machine shoulder press:
10 reps at 70lbs
9 reps at 90lbs
4 reps at 110lbs

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

V-Ups w/medicine ball transfer:
10 reps at 10lbs
9 reps at 10lbs
8 reps at 10lbs

TRX band face pull row:
3 sets of 10 repss

1 scoop Cellucor C4 Sport Pre Workout with Creatine
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

02/12/2025

5:30am

7.5 minutes HIIT sprints 0.75 miles. 1/2 mile jogging, 2 sprint intervals,,13.4mph.. (avg HR 158, max HR 182)
10 minutes rowing 2075 meters (avg HR 162, max HR 167)
10 minutes resistance training (avg HR 154, max HR 168)

Smith machine close grip incline press;
13 reps at 70lbs
10 reps at 90lbs
10 reps at 100lbs
8 reps at 110lbs

1 scoop Cellucor C4 Sport Pre Workout with Creatine
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

WOOHOO!!

Weighed in this morning at 199.5lbs! Broke into the 100's!! Praise the Lord!

02/13/2025

5:50am

11 minutes HIIT sprints 1.0 mile. 4 sprint intervals,,14.18mph. (avg HR 163, max HR 185)

30 minutes resistance training (avg HR 160, max HR 183)

BB Front squat
6 reps @ 95lbs
6 reps @ 85lbs
8 reps @ 85lbs

BB bent over row
10 reps @ 95lbs
10 reps @ 95lbs
10 reps @ 105lbs

Dips
5 reps with single red resistance band
6 reps with single red resistance band
7 red with single red resistance band

V-up db transfer
8 reps @ 10lbs
6 reps @ 10lbs
6 reps @ 10lbs

1 scoop Cellucor C4 Sport Pre Workout with Creatine
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[Segansational]

Congratulations!! Amazing progress, happy for you.

 

[prodigalso]

Friday weigh-in: 199.5lbs (same as yesterday). Down 52.5lbs so far.

02/14/2025

5:40am

20 minutes HIIT sprints 1.75 mile. 2 sprint intervals,11.5mph. (avg HR 159, max HR 189)
11 minutes elliptical (avg HR 179, max HR 187)

1 scoop Cellucor C4 Sport Pre Workout with Creatine
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

Monday weigh-in: 199.5lbs (same as yesterday). Down 52.5lbs so far.

02/17/2025

5:30am

10 minutes HIIT sprints 1.0 mile. 2 sprint intervals,13.1mph. (avg HR 164, max HR 178)
39 minutes resistance training (avg HR 151, max HR 180)

Smith Machine shrugs;
12 reps at 200lbs
11 reps at 250lbs
10 reps at 280lbs
6 reps at 300lbs

Twisting hollow body db crunch;
3 sets of 12 reps at 25lbs (both sides)

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

db bicep curl-hammer to supine grip (weight listed is for each db):
10 reps at 35lbs
7 reps at 40lbs
2 reps at 44lbs
5 reps at 35lbs

24" box jumps;
3 sets of 6 reps

1 scoop Cellucor C4 Sport Pre Workout with Creatine
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

02/18/2025

5:20am

9:45 running 1.0 miles (avg HR 162, max HR 175)
36 minutes resistance training (avg HR 142, max HR 179)

Smith Machine incline press;
12 reps at 110lbs
11 reps at 130lbs
8 reps at 150lbs
3 reps at 170lbs

Trap bar deadlift:
12 reps at 125lbs
11 reps at 175lbs
10 reps at 195lbs

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

Hollow body flutter kick;
35s
30s
30s

1 scoop Cellucor C4 Sport Pre Workout with Creatine
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

02/19/2025

5:20am

10 minutes HIIT sprints 1.0 mile. 2 sprint intervals,11.8mph. (avg HR 160, max HR 180)
38 minutes resistance training (avg HR 146, max HR 175)

BB shoulder press
8 reps at 95lbs
8 reps at 95lbs
6 reps at 95lbs

Seated raised feet twisting medicine ball twists
8 reps at 6lbs
8 reps at 6lbs
8 reps at 6lbs

Cable rope tricep extension
10 reps at 90lbs
10 reps at 100lbs
10 reps at 110lbs
9 reps at 120lbs

1 legged Romanian deadlift
3 sets of 8 reps at 17.5lbs

Assisted chin up (weight listed is the amount of assist)
8 reps at 50lbs
6 reps at 50lbs
7 reps at 56.25lbs

Machine Seated calf extension
22 reps at 180lbs
16 reps at 240lbs
14 reps at 280lbs

1 scoop Cellucor C4 Sport Pre Workout with Creatine
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

Friday weigh-in: 198.6lbs, down 0.9lbs from Monday. Down 53.1lbs so far. BF estimate is 14.4%

02/21/2025

5:35am

10 minutes HIIT sprints 1.0 mile. 2 sprint intervals,14.05mph. (avg HR 165, max HR 181)
38 minutes resistance training (avg HR 149, max HR 179)

Smith machine bench press;
12 reps at 110lbs
8 reps at 160lbs
8 reps at 170lbs
3 reps at 190lbs

V-Ups w/medicine ball transfer:
11 at 10lbs
11 at 10lbs
11 at 10lbs
8 at 10lbs

Dips:
4 reps
4 reps
5 reps

Battle Ropes;
I have temporarily stopped doing the alternating arm movement after a workout buddy noted that I was very asymmetrical in my arm movements)

35 seconds (both arms synchronized)
35 seconds (both arms synchronized)
30 seconds (both arms synchronized)

1 scoop Cellucor C4 Sport Pre Workout with Creatine
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

02/22/2025

7:45am

10:23 running 1.0 miles (avg HR 163, max HR 175)
38 minutes resistance training (avg HR 147, max HR 181)

BB Squats;
8 reps at 135lbs
7 reps at 155lbs
6 reps at 165lbs
10 reps at 205lbs (half range of motion reps)

db bicep curl-hammer to supine grip (weight listed is for each db):
10 reps at 35lbs
8 reps at 40lbs
5 reps at 45lbs
7 reps at 40lbs

Hollow body crunch;
3 sets of 20 reps at 50lbs

calf machine:
3 sets of 10 reps at 135lbs

1 scoop Cellucor C4 Sport Pre Workout with Creatine
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

Monday weigh-in: 198.1lbs, down 0.5lbs from Friday. 53.9lbs so far.

02/24/2025

7:15am

30 minutes rowing 6520meters (avg HR 155, max HR 170)

1 scoop Cellucor C4 Sport Pre Workout with Creatine
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

02/26/2025

5:20am

9:54 HIIT sprints 1.0 mile. 2 sprint intervals,13.2mph. (avg HR 160, max HR 179)
40 minutes resistance training (avg HR 144, max HR 179)

BB shrugs;
7 reps at 255lbs
6 reps at 255lbs
8 reps at 225lbs
8 reps at 225lbs

Dips:
7 reps
7 reps
6 reps
6 reps

V-up with medicine ball in hands and at feet;
4 sets of 12 reps at 12lbs in hands and 8lbs at feet

Torque Tank M4 sled push/pulls;
50yd push, then 25yd pull
50yd push, then 25yd pull
50yd push, then 25yd pull
25yd push

1 scoop Cellucor C4 Sport Pre Workout with Creatine
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

02/27/2025

5:40am

12:10 running 1.25 miles (avg HR 170, max HR 182)
35 minutes resistance training (avg HR 145, max HR 181)

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

V-up with medicine ball in hands and at feet;
9 reps at 12lbs in hands and 8lbs at feet
8 reps at 12lbs in hands and 8lbs at feet
8 reps at 12lbs in hands and 8lbs at feet

Assisted chip up machine (weight listed is amount of assist):
7 reps at 43.75lbs
8 reps at 50lbs
8 reps at 56.25lbs
5 reps at 37.5lbs

Machine Seated calf extension
16 reps at 280lbs
14 reps at 300lbs
13 reps at 320lbs

1 scoop Cellucor C4 Sport Pre Workout with Creatine
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[Dustin07]

Zepbound is $1000 for a one month supply. Most insurances (including mine) don't cover weight loss prescriptions, so I found a coupon from the company that makes it (Lilly) for $550/month. I pay for it with an HSA (tax deferred contributions), so I end up paying $378 out of pocket per month. That's a sizeable chunk of money per month, and I thank God I can afford it, but ostensibly it (ar least in my mind) was a short term thing. As I said, God willing. I'll be able to eat correctly and continue to work out once I have gone off the medicine.

But the Holy Spirit produces this kind of fruit in our lives: love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self-control. There is no law against these things! Galatians 5:22-23​

I'm so glad that self-control is an aspect of the Fruit of the Spirit! I have a help in this struggle!

Here's a couple pics of my weight loss journey so far.

I haven't seen an Integra in years!

 

[prodigalso]

I haven't seen an Integra in years!

I love Integras. I've have had 4 GSR's and a B20Z swapped LS Integra...Sold the latest two last year.

 

[prodigalso]

Friday weigh-in: 195.3lbs, down 2.8lbs from Monday. Down 56.7lbs so far. BF estimate is 13.0%

02/28/2025

4:15pm

9:52 HIIT sprints 1.0 mile. 2 sprint intervals,14.25mph. (avg HR 171, max HR 183)
40 minutes resistance training (avg HR 163, max HR 187)

Incline BB press
8 reps at 135lbs
7 reps at 135lbs
6 reps at 135lbs
8 reps at 135lbs

Nautilus glute drive machine
12 reps at 90lbs
11 reps at 110lbs
11 reps at 130lbs
10 reps at 160lbs

High to low straight arm cable crossover
10 reps at 70lbs (both sides)
7 reps at 70lbs (both sides)
10 reps at 60lbs (both sides)

Cable tricep extension
10 reps at 120lbs
9 reps at 130lbs
8 reps at 140lbs

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

03/01/2025

7:45am

15 minutes recumbent bicycle 4.0 miles (avg HR 138, max HR 150)
4:57 running 0.50 miles (avg HR 170, max HR 177)
32 minutes resistance training (avg HR 150, max HR 179)

Push up
7 reps fingertips
11 reps
10 reps

Hanging leg raise (pause after each rep)
3 sets of 10 reps

Seated raised feet javelin press
10 reps at 25lbs
10 reps at 25lbs
10 reps at 35lbs
10 reps at 35lbs

Bb wrist curl
12 reps at 65lbs
12 reps at 65lbs
11 reps at 65lbs
9 reps at 65lbs

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

Monday weigh-in: 194.0lbs, down 1.3lbs from Friday. Down 58lbs so far. BF estimate is 12.6%

03/03/2025

12:25pm

18:26 running 1.75 miles (avg HR 163, max HR 180)
38 minutes resistance training (avg HR 157, max HR 183)

BB shoulder press
8 reps at 95lbs
8 reps at 95lbs
7 reps at 95lbs
5 reps at 95lbs

Nautilus glute drive machine
8 reps at 160lbs
8 reps at 180lbs
6 reps at 200lbs

Renegade row (weight listed is for each db)
3 sets of 12 reps at 35lbs

Lying on back, raise feet to vertical, lower to one side, then to other side, then back vertical, then lower down slowly, no rest between reps or during reps:
3 sets of 5 reps (each side)

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium

Tried on some clothes for an upcoming interview (see attached pic). I was shocked. That is not how I think I look (praise God!). I am certainly thrilled with how God has blessed my efforts. I'm not letting off the gas though! I'm targeting single digit BF then transition into maintaining.

Second pic shows 15.9% BF (12/27/2024) vs 12.4% BF (3/3/25), 8lb weight difference.

 

[prodigalso]

03/04/2025

9:00am

10:35 HIIT sprints 1.0 mile. 3 sprint intervals,13.5mph (avg HR 159, max HR 180)
38 minutes resistance training (avg HR 154, max HR 181)

BB squat;
6 reps at 135lbs
8 reps at 135lbs
7 reps at 135lbs

Twisting high incline sit ups:
3 sets of 12 reps

BB shrugs;
10 reps at 225lbs (with straps)
10 reps at 225lbs (with straps)
11 reps at 225lbs (with straps)

Alternating forward/lateral db raise (weight listed is for each db);
10 reps at 12.5lbs
9 reps at 15lbs
8 reps at 17.5lbs

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[Dustin07]

10:35 HIIT sprints 1.0 mile. 3 sprint intervals,13.5mph

is that on a treadmill? I'm not sure I've ever passed 10, maybe... maybe 11.

 

[prodigalso]

is that on a treadmill? I'm not sure I've ever passed 10, maybe... maybe 11.

No, that's on an indoor track. I find it's really difficult to do HIIT on a treadmill, besides as you pointed out, most of them max out at 12mph. I set my Apple watch to record Outdoor Run, then report the peak speed recorded.

 

[Dustin07]

that makes sense. When I'm doing HIIT on the treadmill I'm always very aware of the risk of death when trying to move the speed up or down while in the middle of a sprint lol. even though I use treadmills a lot, I don't think they're as good for your gait anyways, being able to run in a more natural stride is likely way better for you I'd think.

 

[prodigalso]

Spent six hours yesterday after my workout changing the rear wheel bearing on my buddy's Subaru Outback (it was stuck in the knuckle and after trying a number of different strategies, we ended up having to pull the whole knuckle in order to press it out). I assert that that sort of work is very physical and would be a viable substitute for weight lifting! Lol. In any case I was wiped out last night. Got up this morning and went back at it (did the other side) and finished in a little over 3 hours. That being said, I didn't have a lot in the tank for a workout today, nevertheless, went to the gym because any workout at all is better than no workout at all...

03/05/2025

5:15pm

15:25 running 1.50 miles (avg HR 160, max HR 173)
22 minutes resistance training (avg HR 140, max HR 174)

db bicep curl-hammer to supine grip (weight listed is for each db):
12 reps at 30lbs
10 reps at 35lbs
7 reps at 40lbs

V-up with medicine ball in hands and at feet;
10 reps at 14lbs in hands and 10lbs at feet
8 reps at 14lbs in hands and 10lbs at feet
8 reps at 14lbs in hands and 10lbs at feet

Dips
5 reps
5 reps
6 reps

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

Friday weigh-in: 191.5lbs, down 2.9lbs from Monday. Down 60.5lbs so far. BF estimate is 11.2%

03/07/2025

1:20pm

10:25 HIIT sprints 1.0 mile. 3 sprint intervals,11.8mph. (avg HR 159, max HR 181)
32 minutes resistance training (avg HR 149, max HR 177)

Smith machine close grip incline press (thumbs touching, bench at first notch up from flat)
4 reps at 90lbs
4 reps at 140lbs
2 reps at 160lbs

BB Bent over row
4 reps at 135lbs
4 reps at 155lbs
3 reps at 155lbs

Chin Up
3 sets of 3 reps

Step up (single leg):
4 reps at 22" (per leg)
4 reps at 24" (per leg)
4 reps at 24" (per leg)

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

03/08/2025

7:35am

20 minutes recumbent bicycle 5.35 miles (avg HR 123, max HR 160)
30 minutes rowing 6060 meters (avg HR 141, max HR 161)

Golf Stretches
3 sets of 9 reps

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium

 

[prodigalso]

03/11/2025

12:45pm

20:25 running 2.0 miles (avg HR 164, max HR 182)
50 minutes resistance training (avg HR 150, max HR 178)

Incline BB press
4 reps at 155lbs
4 reps at 155lbs
4 reps at 155lbs
4 reps at 155lbs

V-up with medicine ball in hands and at feet;
12 reps at 14lbs in hands and 10lbs at feet
11 reps at 14lbs in hands and 10lbs at feet
12 reps at 14lbs in hands and 10lbs at feet

Kettlebell lunges
3 sets of 10 reps at 26lbs

Dips
6 reps
6 reps (when finishing this set, felt a fair bit of strain in my pec near my sternum, so I skipped the next set)

BB EZ curl bar:
5 reps at 75lbs
4 reps at 65lbs
4 reps at 65lbs
4 reps at 65lbs

Machine Seated calf extension
12 reps at 320lbs
12 reps at 340lbs

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium