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Prodigalson's Cutting log

03/12/2025

4:45pm

20 minutes elliptical, 2.10 miles (avg HR 158, max HR 178)
39 minutes resistance training (avg HR 153, max HR 180)

Single arm seated cable row
10 reps at 80lbs
10 reps at 100lbs
9 reps at 120lbs
6 reps at 140lbs

Raised feet push up
12 reps
8 reps (hands slightly narrower than shoulder width)
9 reps (hands slightly narrower than previous)
8 reps (hands one hand width apart)

Chin up
3 reps
3 reps
2 reps

Flutter kick
3 sets of 40 seconds

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

1 Legged Romanian deadlift
6 reps at 17.5lbs
6 reps at 17.5lbs
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
 
03/13/2025

1:00pm

9:45 HIIT sprints 1.0 mile. 4 sprint intervals,11.5mph. (avg HR 165, max HR 179)
39 minutes resistance training (avg HR 153, max HR 181)

Vertical row
10 reps at 110lbs
7 reps at 130lbs
4 reps at 140lbs

Hollow body crunch
20 reps at 50lbs
18 reps at 50lbs
17 reps at 50lbs

Cable tricep extension
6 reps at 140lbs
5 reps at 150lbs
2 reps at 160lbs
5 reps at 150lbs

BB front squat
4 reps at 95lbs
6 reps at 95lbs (box squat)
6 reps at 95lbs (box squat)
6 reps at 95lbs (box squat)

Dips
3 sets of 4 reps

Cable internal shoulder rotation
10 reps at 30lbs
10 reps at 40lbs
10 reps at 40lbs

Cable external shoulder rotation
3 sets of 10 reps at 20lbs

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
03/14/2025

4:30pm

30 minutes rowing 6750 meters (avg HR 170, max HR 202) (did a sprint at the end, really kicked my heart rate up)

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
03/17/2025

12:30pm

23:26 running 2.25 miles (avg HR 166, max HR 175)
39 minutes resistance training (avg HR 144, max HR 174)

Dips
4 reps
4 reps
4 reps

Step up (single leg):
6 reps at 22" (per leg)
5 reps at 22" (per leg)
5 reps at 22" (per leg)

BB EZ curl bar preacher's curl:
6 reps at 65lbs
4 reps at 70lbs
3 reps at 75lbs
2 reps at 70lbs with a 15 second negative

Machine Seated calf extension
15 reps at 340lbs
12 reps at 360lbs
14 reps at 380lbs

Precor ab machine
10 reps at 120lbs
8 reps at 120lbs
8 reps at 120lbs

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
It seems I goofed up by extending the interval between shots. I was fine at 2 weeks. 18 days was okay. Last shot was 19 days between them. Yup, too much. The next day after the shot (this Tuesday) I felt like I had the stomach flu. Shaky, nauseous, tired, etc. That persisted in a diminishing fashion all week and I didn't feel up to working out until Friday/Saturday but still didn't manage to do so until today (Sunday).

Weekend weigh-in: 186.9lbs, down 4.6lbs from last Friday. Down 65.1lbs so far. BF estimate is 9.0%. Caliper measurements suggest I am at 13.1%. Splitting the difference makes it ~11%. I'm not sure where to "stop". I want to be in the single digits. I think I still have a bit to go.

03/23/2025

12:45pm

8:15, 1.0 mile. (avg HR 169, max HR 185) (really pushed the pace on this one. It was rough/fun. My throat is still sore)
48 minutes resistance training (avg HR 156, max HR 182)

Smith machine split squat
8 reps at 40lbs
8 reps at 50lbs
10 reps at 60lbs

Incline db fly (weight listed is for each db)
10 reps at 30lbs
10 reps at 30lbs
10 reps at 35lbs

Smith machine close grip high incline press (thumbs touching, bench at 3rd notch up from flat)
7 reps at 90lbs
5 reps at 110lbs
4 reps at 120lbs
2 reps at 130lbs

V-up with medicine ball in hands and at feet;
8 reps at 20lbs in hands and 14lbs at feet
9 reps at 20lbs in hands and 14lbs at feet
8 reps at 20lbs in hands and 14lbs at feet

BB Bent over row
10 reps at 95lbs
8 reps at 115lbs
2 reps at 135lbs (I must have been doing these wrong as when doing the 3rd rep I felt a sharp POP!POP! then pain in my lumbar. Praise God, I'm just sore but clearly my form was wrong.

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
03/31/2025

5:30am

Monday weigh in: Still at 185.6lbs. Took my next shot this morning (2 week interval).

15 minutes rowing 3100 meters (avg HR 148, max HR 154)
52 minutes resistance training (avg HR 137, max HR 171)

Smith machine split squat (front foot raised on a BB plate);
6 reps at 50lbs
6 reps at 60lbs
6 reps at 70lbs

Dips
5 reps (slow reps)
6 reps (slow reps)
7 reps (slow reps)

Smith machine close grip high incline press (bench at 3rd notch up from flat)
4 reps at 110lbs
5 reps at 110lbs
5 reps at 110lbs

Hollow body crunch
18 reps at 50lbs
20 reps at 50lbs
20 reps at 50lbs

BB EZ curl bar:
2 reps at 60lbs
6 reps at 55lbs with a 10 second negative @ last rep
5 reps at 55lbs with a 10 second negative @ last rep
3 reps at 60lbs with a 5 second negative @ last rep

BB decline press:
8 reps at 95lbs
6 reps at 145lbs
4 reps at 145lbs

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
04/03/2025

2:00pm

3:54, 0.5 mile (that's a 7:48 mile!) (estimated avg HR 170, max HR 180) pushed hard, but my watch did not record my heart rate for some reason.
38 minutes resistance training (avg HR 152, max HR 179)

db forward raise (weight listed is for each db)
7 reps at 20lbs
7 reps at 17.5lbs
7 reps at 15lbs

Pull up
4 reps
3 reps
3 reps
3 reps

Lateral db raise (weight listed is for each db)
10 reps at 17.5lbs
8 reps at 20lbs
4 reps at 22.5lbs

Seated raised feet single arm BB javelin press
5 reps at 35lbs
6 reps at 35lbs
8 reps at 35lbs

Plate loaded calf machine
8 reps at 105lbs
8 reps at 105lbs
9 reps at 105lbs with 10s hold

BB wrist curl
8 reps at 75lbs
9 reps at 75lbs
9 reps at 75lbs
5 reps at 75lbs

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
Friday weigh-in: 181.6lbs, down 4lbs from Monday. Down 70.4lbs so far.

I figured out the discrepancy between my calculated BF and my BF based on skinfold calipers: I've lost about 10lbs of muscle mass (didn't account for that in my calculations). That's not unexpected with this medicine and a loss of 60lbs of body fat (that's 83% fat loss per pound). That puts my current BF at ~12.3%. I'm targeting to get below 10% which is likely to be around 170-175 lbs.

04/04/2025

3:00pm

1:32, 0.25 mile (that'd be a 6:08 mile!) (avg HR 164, max HR 179)
41 minutes resistance training (avg HR 151, max HR 178)

Smith machine wide grip high incline press (one notch up from flat, bar to chin)
10 reps at 105lbs
8 reps at 155lbs
5 reps at 155lbs
3 reps at 165lbs

Straight arm medicine ball incline situp bench twists
4 sets of 14 reps at 12lbs

Extended leg bent over row
8 reps at 45lbs
8 reps at 50lbs
8 reps at 50lbs

EZ Curl BB skullcrushers
10 reps at 45lbs
10 reps at 65lbs
10 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
 
Last edited:
04/05/2025

7:40am

30 minutes rowing 6000 meters (avg HR 147, max HR 161)
28 minutes resistance training (avg HR 146, max HR 178)

Cable vertical row
8 reps at 100lbs
8 reps at 110lbs
7 reps at 120lbs

db reverse fly (weight listed is for each db)
8 reps at 15lbs
9 reps at 15lbs
8 reps at 15lbs

EZ curl bar preachers curl
38 reps at 60lbs
38 reps at 50lbs
38 reps at 50lbs
38 reps at 50lbs

Ab machine
4 sets of 12 reps at 100lbs

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
04/07/2025

5:45am

10 minutes recumbent bicycle (avg HR 119, max HR 132)
33 minutes resistance training (avg HR 133, max HR 166)

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

Bench step down touch & go's:
10 reps per side at BW
8 reps per side at BW
10 reps per side at BW

db incline press (3rd notch from flat. Weight listed is for each db);
12 reps at 40lbs
11 reps at 45lbs
10 reps at 50lbs

Smith Machine shrugs;
10 reps at 215lbs
10 reps at 235lbs
12 reps at 235lbs

Dips;
3
4
5

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
04/09/2025

5:20am

1:34, 0.25 mile (avg HR 164, max HR 179)
43 minutes resistance training (avg HR 150, max HR 173)

Smith machine incline press (one notch up from flat)
12 reps at 115lbs
4 reps at 165lbs
4 reps at 165lbs
4 reps at 165lbs

Pull up
3 reps
3 reps
2 reps
2 reps

V-up with medicine ball in hands and at feet;
10 reps at 20lbs in hands and 14lbs at feet
10 reps at 20lbs in hands and 10lbs at feet
10 reps at 20lbs in hands and 10lbs at feet
10 reps at 20lbs in hands and 10lbs at feet

Smith machine split squat;
8 reps at 75lbs
7 reps at 75lbs
7 reps at 75lbs
7 reps at 85lbs

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
04/12/2025

7:40am

25:56, 2.5 miles (avg HR 167, max HR 178)
36 minutes resistance training (avg HR 148, max HR 176)

BB box squats;
8 reps at 95lbs
8 reps at 115lbs
8 reps at 135lbs
8 reps at 145lbs

BB flat bench press;
9 reps at 135lbs
4 reps at 155lbs
6 reps at 145lbs
5 reps at 145lbs

Dips:
4 reps
4 reps
6 reps
5 reps

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

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
04/14/2025

7:30am

5 minutes rowing 1000 meters (avg HR 133, max HR 140)
27 minutes resistance training (avg HR 134, max HR 160)

db incline shrugs (weight listed is for each db)
8 reps at 53lbs
10 reps at 45lbs
10 reps at 50lbs

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

Plate loaded calf machine
10 reps at 80lbs
9 reps at 100lbs
9 reps at 100lbs
9 reps at 100lbs with 15s hold

Smith machine shoulder/chest incline press (one notch down from vertical)
10 reps at 95lbs
9 reps at 115lbs
9 reps at 125lbs
6 reps at 135lbs

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
04/16/2025

5:25am

5:00, 0.5 miles (avg HR 152, max HR 159)
39 minutes resistance training (avg HR 148, max HR 171)

Landmine single arm bent over row (weight does not include BB):
10 reps at 25lbs
10 reps at 40lbs
10 reps at 45lbs
6 reps at 50lbs

Kneeling landmine single arm shoulder press (weight does not include BB):
10 reps @ 25bs
8 reps @ 30lbs
5 reps @ 35lbs

Kneeling ab roll outs;
3 sets of 10 reps

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

db incline fly (weight listed is for each db, 1st notch up from flat);
8 reps at 22.5lbs
8 reps at 25lbs
6 reps at 30lbs

kb side bend:
8 reps at 73lbs
7 reps at 73lbs
7 reps at 73lbs

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Friday weigh-in: 180.7lbs, down 0.9lbs from two weeks ago. Down 71.3lbs so far.

04/17/2025

3:00pm

1:28, 0.25 mile (that'd be a 5:52 mile!) (avg HR 162, max HR 172)
4 min 0.25 mile cool down walk (avg HR 132, max HR 172)
33 minutes resistance training (avg HR 151, max HR 177)

Dips:
4 sets of 7 reps

Smith Machine shrugs;
10 reps at 220lbs
8 reps at 250lbs
8 reps at 270lbs
6 reps at 285lbs

Pull up
4 reps
3 reps
3 reps
2 reps with 10 second hold at end

Lying knee to opposite elbow twists:
40 reps
30 reps
30 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
 
04/19/2025

7:40am

30 minutes rowing 6250 meters (avg HR 147, max HR 182)
32 minutes resistance training (avg HR 144, max HR 166)

Smith machine incline press (one notch up from flat)
10 reps at 110lbs
9 reps at 130lbs
7 reps at 150lbs
4 reps at 165lbs

1 Legged Romanian deadlift
8 reps at 13lbs
6 reps at 18lbs
8 reps at 18lbs

Plate Pinches (weight listed is for each hand)
18 seconds at 25lbs
36 seconds at 25lbs
30 seconds at 25lbs

Resistance band Scapular wall slide with roller:
1st set 12 reps green band
2nd set 15 reps green band
3rd set 19 reps green band

Lying knee to opposite elbow twists:
3 sets of 36 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
 
04/23/2025

5:20am

10:06, 1.0 miles (avg HR 152, max HR 160)
43 minutes resistance training (avg HR 142, max HR 171)

Vertical row
10 reps at 110lbs
8 reps at 120lbs
6 reps at 130lbs
4 reps at 130lbs

Pull up
5 reps
4 reps
3 reps
3 reps

BB front squats;
4 reps at 85lbs
6 reps at 70lbs
9 reps at 70lbs

Kneeling head still rotating torso single arm horizontal cable row;
10 reps at 70lbs
10 reps at 90lbs
10 reps at 100lbs

Straight arm medicine ball incline situp bench twists
16 reps (each direction) at 12lbs (1st notch up from flat)
10 reps (each direction) at 12lbs (2nd notch up from flat)
15 reps (each direction) at 12lbs (2nd notch up from flat)

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

Alternating forward/lateral db raise (weight listed is for each db);
7 reps at 12.5lbs
6 reps at 12.5lbs
6 reps at 12.5lbs

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
04/25/2025

5:20pm

9:55, 1.0 miles (avg HR 160, max HR 168)
38 minutes resistance training (avg HR 142, max HR 169)

Extended leg bent over row
8 reps at 50lbs
8 reps at 50lbs
7 reps at 50lbs

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

Dips
5 reps
5 reps
6 reps

ab rollout :
10 reps kneeling
5 reps standing
10 reps kneeling

db incline fly (weight listed is for each db, 1st notch up from flat);
10 reps at 17.5lbs
10 reps at 20lbs
9 reps at 25lbs

BB wrist curl
9 reps at 75lbs
8 reps at 75lbs
7 reps at 75lbs

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
04/26/2025

7:30am

9:50, 1.0 miles (avg HR 153, max HR 161)
60 minutes resistance training (avg HR 134, max HR 171)

Rogue Safety Squat Bar Squats
8 reps at 120lbs
10 reps at 120lbs
9 reps at 140lbs
6 reps at 160lbs

BB bench press:
8 reps at 135lbs
5 reps at 155lbs
4 reps at 165lbs
2 reps at 165lbs

Pull up
4 reps
4 reps
3 reps
3 reps

V-up with medicine ball in hands and at feet;
8 reps at 20lbs in hands and 16lbs at feet
6 reps at 20lbs in hands and 16lbs at feet
6 reps at 20lbs in hands and 16lbs at feet
5 reps at 20lbs in hands and 16lbs at feet

Resistance band Scapular wall slide with roller:
3 sets of 12 reps red band

Cable tricep extension:
16 reps at 90lbs
12 reps at 110lbs
8 reps at 130lbs
5 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
 
Last edited:
04/29/2025

1:30pm

9:58, 1.0 miles (avg HR 161, max HR 169)
39 minutes resistance training (avg HR 144, max HR 174)

BB box squats;
10 reps at 115lbs
8 reps at 135lbs
5 reps at 165lbs
5 reps at 155lbs

BB incline press:
10 reps at 115lbs
8 reps at 135lbs
4 reps at 155lbs
4 reps at 155lbs

Pull up
4 reps
3 reps w/10 second hold at 50% range of movement
3 reps w/10 second hold at 50% range of movement
3 reps w/10 second hold at 50% range of movement

Dips
5 reps
5 reps w/10 second hold at 50% range of movement
5 reps
5 reps w/10 second hold at 50% range of movement

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
My wife has jokingly begun to refer to me as a "wee little man"... But truly, my goal has always been to get lean then lean bulk. Looking for a solid plan for how to do that. I'll search around here to see what I can find, particularly what daily amount of protein I should target. If I recall correctly, I believe it was 90-120 grams per day.

05/01/2025

3:45pm

9:16, 1.0 miles (avg HR 163, max HR 176)
42 minutes resistance training (avg HR 152, max HR 178)

Trap Bar deadlift (Rogue TB-2 flipped over to low handle position)
10 reps at 150lbs
4 reps at 200lbs
3 reps at 200lbs
10 reps at 170lbs

Smith machine shrugs:
10 reps at 200lbs (no straps)
10 reps at 250lbs
6 reps at 270lbs
3 reps at 290lbs (w/10 second hold at end of 3rd rep)

Raised feet push up:
14 reps w/push up stands and feet on bar at 4th notch of Smith machine
10 reps w/push up stands and feet on bar at 4th notch of Smith machine
9 reps w/push up stands and feet on bar at 4th notch of Smith machine
10 reps w/push up stands and feet on bar at 5th notch of Smith machine

Flutter kicks:
35 seconds
40 seconds
35 seconds
30 seconds

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
05/03/2025

7:30am

9:39, 1.0 miles (avg HR 156, max HR 168)
48 minutes resistance training (avg HR 133, max HR 165)

kb side bend:
3 sets of 8 reps at 73lbs

Smith machine shoulder/chest incline press (one notch down from vertical)
10 reps at 70lbs
10 reps at 90lbs
10 reps at 110lbs
8 reps at 130lbs

Dead bugs
40 reps
46 reps
50 reps

Smith machine vertical row
9 reps at 70lbs
7 reps at 90lbs
6 reps at 110lbs

Weighted pull ups
4 reps at BW + 10lbs
3 reps at BW + 10lbs
2 reps at BW + 15lbs

Weighted dips
3 reps at BW + 10lbs
3 reps at BW + 10lbs
4 reps at BW + 15lbs

Smith machine vertical row
9 reps at 70lbs
7 reps at 90lbs
6 reps at 110lbs

BB EZ bar preacher's curl:
10 reps at 55lbs
8 reps at 65lbs
3 reps at 75lbs
6 reps at 70lbs with a 13 second negative

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
05/08/2025

5:45pm

8:39, 1.0 miles (avg HR 161, max HR 171)
55 minutes resistance training (avg HR 152, max HR 179)

Cable high to low cross body row:
12 reps at 70lbs
10 reps at 80lbs
9 reps at 90lbs

Half Turkish get ups:
6 reps at 18.5lbs
6 reps at 22.5lbs
6 reps at 25lbs

Glute drive machine:
9 reps at 160lbs
8 reps at 160lbs
10 reps at 160lbs

Cable bent over tricep extension
9 reps at 120lbs
10 reps at 120lbs
10 reps at 120lbs

db snatch
8 reps at 30lbs
7 reps at 35lbs
6 reps at 40lbs

Rogue GHD swings
12 reps at 50lbs
16 reps at 50lbs
18 reps at 50lbs

BB EZ curl bar preacher's curl:
10 reps at 60lbs
6 reps at 70lbs
6 reps at 75lbs
14 second negative

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
05/10/2025

7:40am

4:04, 0.5 miles (avg HR 159, max HR 163)
57 minutes resistance training (avg HR 125, max HR 161)

BB box squats;
8 reps at 115lbs
6 reps at 135lbs
6 reps at 145lbs
6 reps at 145lbs

BB incline press:
10 reps at 115lbs
8 reps at 135lbs
6 reps at 145lbs
4 reps at 155lbs

Smith machine behind head shoulder press
7 reps at 70lbs
8 reps at 70lbs
7 reps at 70lbs
7 reps at 70lbs

V-up with medicine ball in hands and at feet;
8 reps at 20lbs in hands and 10lbs at feet
7 reps at 20lbs in hands and 10lbs at feet
8 reps at 20lbs in hands and 10lbs at feet
8 reps at 20lbs in hands and 10lbs at feet

Pull up
3 reps
3 reps
2 reps with 10 second hold at end of 2nd rep

Raised feet push up:
8 reps w/push up stands and feet on bar at 5th notch of Smith machine
12 reps w/push up stands and feet on bar at 5th notch of Smith machine
11 reps w/push up stands and feet on bar at 5th notch of Smith machine

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
05/15/2025

11:10am

8:43, 1.0 miles (avg HR 167, max HR 176)
46 minutes resistance training (avg HR 150, max HR 180)

Kneeling head still rotating torso single arm horizontal cable row;
10 reps at 100lbs
10 reps at 100lbs
8 reps at 120lbs
7 reps at 130lbs

BB Shrugs (with lifting straps);
8 reps at 205lbs
8 reps at 205lbs
5 reps at 205lbs
10 reps at 185lbs

Kneeling Cable crunch:
20 reps at 100lbs
20 reps at 60lbs
25 reps at 60lbs
25 reps at 50lbs
25 reps at 40lbs

Pull ups
3 reps at BW + 10lbs
3 reps at BW + 15lbs
2 reps at BW + 15lbs
4 reps
4 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
 
05/17/2025

7:40am

9:22, 1.0 miles (avg HR 164, max HR 171)
48 minutes resistance training (avg HR 137, max HR 171)

Smith machine high incline press (bench at 2nd notch down from vertical)
10 reps at 110lbs
8 reps at 120lbs
7 reps at 130lbs
6 reps at 140lbs

Renegade Rows (weight listed is for each db):
7 reps per side at 30lbs
7 reps per side at 35lbs
5 reps per side at 40lbs
6 reps per side at 40lbs

Smith machine split squat
6 reps at 70lbs
7 reps at 80lbs
7 reps at 90lbs
5 reps at 100lbs

Incline db fly (1 notch up from flat, weight listed is for each db)
10 reps at 20lbs
8 reps at 22.5lbs
8 reps at 25lbs
8 reps at 25lbs

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
05/20/2025

9:50am

4:13, 0.5 miles (avg HR 161, max HR 165)
12:00 Stationary cycling Keiser M3i (avg HR 143, max HR 158)
44 minutes resistance training (avg HR 145, max HR 172)

Cable forward straight arm pull down
18 reps at 100lbs
15 reps at 150lbs
13 reps at 160lbs
9 reps at 170lbs

Knee to opposite elbow crunches:
4 sets of 50 reps

Leaning forward dips
4 sets of 4 reps

Cable lateral straight single arm pull down
12 reps at 60lbs
11 reps at 80lbs
10 reps at 90lbs
8 reps at 100lbs

BB raised feet bodyweight row (hanging down from the BB, facing the ceiling):
10 reps
8 reps
6 reps with a 12 second hold at end

Seated raised feet BB (EZ curl bar) javelin press
8 reps at 30lbs
6 reps at 30lbs
6 reps at 30lbs

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
Segansational said:
Solid consistency in here! What is your weight now? I have to figure you've made a bump since last time I checked in!
Click to expand...

I'm at 183.4 as of this morning (it fluctuates a bit). I am still hoping to get into the 170's. I switched to Brello (compounded Tirzepatide) and it comes in a vial. At $500 for 3 months it's much more cost effective than the $550/month I was paying previously. Plus I can adjust the dosage as needed. I took about a half of my previous dose this morning (which I took every two weeks), and this will last a week. This is a titration approach recommended by my doctor), which should help me to ease off the use of it. There's no medical issue with just stopping, but I want to be sure I can manage my weight without it in the future.
 
05/22/2025

5:25pm

3:59, 0.5 miles (avg HR 160, max HR 165)
7:00 stationary cycling Keiser M3i, 2.4 miles (avg HR 155, max HR 171)
40 minutes resistance training (avg HR 163, max HR 186)

Cable single arm lateral raise:
6 reps at 20lbs
6 reps at 20lbs
14 reps at 10lbs
12 reps at 10lbs

BB box squats;
6 reps at 115lbs
6 reps at 135lbs
6 reps at 155lbs
5 reps at 155lbs

Cable forward raise:
14 reps at 20lbs
10 reps at 30lbs
12 reps at 20lbs
11 reps at 20lbs

EZ cur bar standing bicep curls:
8 reps at 70lbs
8 reps at 70lbs
6 reps at 80lbs
5 reps at 85lbs

Resistance band pull apart (at throat level);
15 reps
15 reps
12 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
 
05/23/2025

12:45pm

3:58, 0.5 miles (avg HR 160, max HR 164)
10:00 stationary cycling Keiser M3i, 4.0 miles (avg HR 163, max HR 173)
45 minutes resistance training (avg HR 141, max HR 174)

Push up plus;
15 reps
12 reps
12 reps
10 reps

Rogue GHD swings
10 reps at 50lbs
10 reps at 70lbs
10 reps at 70lbs

High to low face pull row:
20 reps at 110lbs
17 reps at 130lbs
12 reps at 150lbs
12 reps at 170lbs

Side lying exernal db rotation;
14 reps at 5lbs
10 reps at 7.5lbs
10 reps at 10lbs

BB decline press:
9 reps at 115lbs
8 reps at 135lbs
4 reps at 155lbs
5 reps at 155lbs

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
05/24/2025

7:40am

15:00 stationary cycling Keiser M3i, 5.6 miles (avg HR 138, max HR 159)
42 minutes resistance training (avg HR 133, max HR 168)

EZ cur bar standing bicep curls:
4 sets of 6 reps at 80lbs

Butt ups;
4 sets of 15 reps

Bird dog planks:
4 sets of 60 seconds (each side)

db pec flys (weight listed is for each db):
3 sets of 10 reps at 17.5lbs

One legged Romanian deadlift:
6 reps at 15lbs
7 reps at 17.5lbs
8 reps at 20lbs

Standing ab rollouts;
3 sets of 5 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
 
05/27/2025

5:30pm

3:50, 0.5 miles (avg HR 160, max HR 165)
10:00 stationary cycling Keiser M3i, 3.6 miles (avg HR 156, max HR 169)
47 minutes resistance training (avg HR 133, max HR 175)

BB box squats (getting low):
6 reps at 95lbs, approx 10" sumo stance
9 reps at 95lbs, approx 10" half sumo stance
8 reps at 95lbs, approx 8" normal stance
8 reps at 105lbs, approx 8" normal stance

db shoulder scaption:
14 reps at 7.5lbs
12 reps at 10lbs
10 reps at 12.5lbs
8 reps at 15lbs

EZ cur bar standing bicep curls:
7 reps at 80lbs
6 reps at 90lbs
5 reps at 90lbs
5 reps at 90lbs

Windshield wipers;
12 reps (6 each side)
12 reps (6 each side), leg raise (down/up) between each rep
10 reps (5 each side), leg raise (down/up) between each rep
10 reps (5 each side), leg raise (down/up) between each rep

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
05/28/2025

6:15pm

4:10, 0.5 miles (avg HR 165, max HR 173)
10:00 stationary cycling Keiser M3i, 3.8 miles (avg HR 153, max HR 167)
39 minutes resistance training (avg HR 133, max HR 175)

Smith machine vertical row:
8 reps at 70lbs
8 reps at 75lbs
8 reps at 80lbs
8 reps at 85lbs

Plank rolls:
4 sets of 12 reps (6 in each direction)

BB raised feet bodyweight row (hanging down from the BB, facing the ceiling, heels on weight bench):
6 reps
6 reps
5 reps
5 reps with a 12 second hold at end

Cossack squat (bodyweight):
4 sets of 10 reps

Pull ups:
3 reps
3 reps
3 reps
2 reps with a 12 second hold at end

Cable tricep extension:
10 reps at 120lbs
9 reps at 130lbs
6 reps at 140lbs
6 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
 
Last edited:
05/29/2025

3:00pm

4:14, 0.5 miles (avg HR 166, max HR 173)
10:00 stationary cycling Keiser M3i, 3.8 miles (avg HR 154, max HR 167)
39 minutes resistance training (avg HR 132, max HR 155)

Smith machine close grip flat bench press (hands touching):
10 reps at 70lbs
9 reps at 90lbs
7 reps at 110lbs
1 reps at 120lbs

Butt ups:
4 sets of 10 reps

Seated calf raise:
10 reps at 95lbs
7 reps at 120lbs
7 reps at 120lbs
7 reps at 120lbs

BB wrist curl:
10 reps at 75lbs
8 reps at 75lbs
7 reps at 75lbs
5 reps at 75lbs

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
06/04/2025

6:05pm

4:06, 0.5 miles (avg HR 160, max HR 170)
11:00 stationary cycling Keiser M3i, 4.1 miles (avg HR 154, max HR 174)
38 minutes resistance training (avg HR 150, max HR 177)

BB box squats (getting low):
6 reps at 95lbs, approx 8"
7 reps at 95lbs, approx 8"
7 reps at 95lbs, approx 8"
6 reps at 95lbs, approx 8"

Butt ups:
4 sets of 10 reps

Landmine shoulder press (weight listed doesn't include BB):
6 reps at 25lbs
7 reps at 25lbs
8 reps at 25lbs

Mountain climbers:
30 reps
28 reps
24 reps
24 reps

Chin up/Pull up:
3 reps pronated grip, slightly wider than shoulder width
3 reps supinated grip, slightly wider than shoulder width
3 reps pronated grip, slightly wider than shoulder width
3 reps supinated grip, slightly wider than shoulder width

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
06/05/2025

6:05pm

4:07, 0.5 miles (avg HR 162, max HR 167)
10:00 stationary cycling Keiser M3i, 3.6 miles (avg HR 153, max HR 163)
40 minutes resistance training (avg HR 140, max HR 169)

Low grip trap bar deadlift:
8 reps at 130lbs
8 reps at 150lbs
8 reps at 160lbs
8 reps at 170lbs

EZ cur bar standing bicep curls:
8 reps at 80lbs
7 reps at 85lbs
6 reps at 90lbs
4 reps at 95lbs

Golf stretch:
7 reps
10 reps
10 reps
10 reps

Resistance band pull apart (purple band at throat level);
12 reps
12 reps
11 reps
11 reps

TRX band Y row:
8 reps
7 reps
8 reps
8 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
 
06/07/2025

7:45am

15:00 stationary cycling Keiser M3i, 5.3 miles (avg HR 135, max HR 165)
39 minutes resistance training (avg HR 133, max HR 160)

Smith machine shoulder press:
10 reps at 70lbs
10 reps at 90lbs
8 reps at 110lbs
6 reps at 120lbs

Mountain climbers:
30 reps
24 reps
30 reps
30 reps

Cossack squats:
4 sets of 10 reps @ BW

db shoulder scaption:
10 reps at 12.5lbs
9 reps at 15lbs
7 reps at 17.5lbs

Cable bent over tricep extensions;
12 reps at 110lbs
9 reps at 120lbs
14 reps at 110lbs

Single arm cable row;
6 reps at 120lbs
6 reps at 130lbs
6 reps at 140lbs

Bicycle twists:
3 sets of 60 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
 
06/09/2025

2:15pm

4:17, 0.5 miles (avg HR 155, max HR 164)
10:00 stationary cycling Keiser M3i, 4.0 miles (avg HR 157, max HR 178)
40 minutes resistance training (avg HR 141, max HR 172)

Dips:
5 reps
6 reps
6 reps

V-up with medicine ball in hands and at feet;
10 reps at 20lbs in hands and 10lbs at feet
9 reps at 20lbs in hands and 10lbs at feet
9 reps at 20lbs in hands and 10lbs at feet

Push up plus (shoulder blade extension/retraction);
3 sets of 10 reps

Resistance band Scapular wall slide with roller:
3 sets 10 reps red band

Side lying exernal db rotation;
9 reps at 10lbs
10 reps at 10lbs
10 reps at 10lbs

TRX band single arm row to ear:
3 sets of 8 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
 
I am still at approximately 180lbs ~10%BF. I have considered and prayed about the plan going forward and would like to continue lowering the amount of Tirzepitide I'm taking with the goal to completely be off it by the end of this summer. I am also wanting to do a lean bulk. I am not sure how much protein I should target, daily. I suspect that 80-90 grams may suffice but I need to do some reading. Further, I plan to get back to 5-6 days/week of lifting. If I can be disciplined in my macros/exercise I suspect I can keep my weight at 180lbs while still reducing my bodyfat percentage.

06/10/2025

11:45am

4:13, 0.5 miles (avg HR 157, max HR 167)
10:00 stationary cycling Keiser M3i, 4.0 miles (avg HR 157, max HR 169)
40 minutes resistance training (avg HR 140, max HR 166)

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

Squat to jumps:
7 reps at BW
7 reps at 20lbs
7 reps at 30lbs
7 reps at 35lbs

Dead bugs;
34 reps
38 reps
40 reps
42 reps

1 leg Romanian deadlift:
8 reps at 18lbs
10 reps at 18lbs
8 reps at 20lbs
8 reps at 20lbs

5:25pm
11 minutes elliptical (avg HR 165, max HR 178)

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
06/11/2025

12:05pm

4:20, 0.5 miles (avg HR 152, max HR 166)
10 minutes elliptical, 1.0 mile (avg HR 154, max HR 178)
43 minutes resistance training (avg HR 134, max HR 162)

Smith machine good morning;
10 reps at 40lbs
10 reps at 60lbs
10 reps at 70lbs
10 reps at 80lbs

Lying raised leg circles;
12 in each direction
12 in each direction
10 in each direction
10 in each direction

Serratus punch;
13 reps at 15lbs
14 reps at 25lbs
14 reps at 30lbs
14 reps at 30lbs

Resistance band external shoulder rotation:
14 reps with red band
16 reps with red band
12 reps with red band
12 reps with red band

Farmers Carry;
60 yards at 106lbs
68 yards at 106lbs
64 yards at 106lbs

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
06/12/2025

12:45pm

4:03, 0.5 miles (avg HR 157, max HR 169)
10 minutes rowing, 2030 meters (avg HR 140, max HR 160)
38 minutes resistance training (avg HR 135, max HR 166)

Hollow body hold;
30 seconds
30 seconds
30 seconds
35 seconds

Seated raised feet BB javelin shoulder press;
6 reps at 30lbs

High to low cable face pull row;
10 reps at 120lbs
11 reps at 130lbs
10 reps at 140lbs

Arnold press:
10 reps at 20lbs
14 reps at 17.5lbs
12 reps at 17.5lbs
13 reps at 17.5lbs

Horse stance planks;
30 seconds
45 seconds
60 seconds
65 seconds

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Friday weigh-in: 180.1lbs, down 0.6lbs from eight weeks ago. Down 71.9lbs so far. Still off the medicine. I'm thrilled at the possibility/likelihood of getting into the 170's!

My eating has been disciplined this week. The protein shakes are helping a lot with not snacking (they're keto snacks but still not something I wanted to be doing). I think my snacking was due to craving protein. God willing that my bodyfat percentage will keep going down, and muscle mass will go up!

06/13/2025

12:05pm

10 minutes elliptical, 1.5 miles (avg HR 150, max HR 169)
41 minutes resistance training (avg HR 138, max HR 169)

Smith machine shrugs;
8 reps at 230lbs
9 reps at 230lbs
8 reps at 245lbs
8 reps at 260lbs w/10 second hold at end

Seated calf raise;
10 reps at 95lbs
9 reps at 95lbs
10 reps at 95lbs
9 reps at 95lbs

Torque Tank M4 sled push/pulls (at highest setting);
80lbs 40yd push, then 40yd pull
80lbs 30yd push, then 30yd pull
80lbs 40yd push, then 40yd pull
105lbs 40yd push, then 40yd pull

Seated knee ups;
10 reps
11 reps
12 reps
13 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
 
Last edited:
06/14/2025

7:40am

15:00 stationary cycling Keiser M3i, 5.2 miles (avg HR 128, max HR 146)
26 minutes resistance training (avg HR 140, max HR 166)

Hollow body crunch;
20 reps at 45lbs
19 reps at 45lbs
20 reps at 45lbs

BB Skullcrushers:
10 reps at 80lbs
10 reps at 80lbs
9 reps at 80lbs

BB EZ curl bar preacher's curl:
6 reps at 80lbs
6 reps at 80lbs
9 reps at 80lbs

Serratus punch;
16 reps at 30lbs
18 reps at 35lbs
16 reps at 40lbs

1 scoop Beyond Raw LIT
50mg DHEA
Optimum Nutrition Men multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Praise God, I got six workouts last week. That was my goal and is my target going forward.

06/16/2025

1:15pm

3:58, 0.5 miles (avg HR 165, max HR 171)
10:38 stationary cycling Keiser M3i, 4.0 miles (avg HR 162, max HR 178)
43 minutes resistance training (avg HR 153, max HR 181)

Floor lying BB bench press;
12 reps at 95lbs
11 reps at 115lbs
10 reps at 135lbs
5 reps at 155lbs

Renegade rows (weight listed is for each db):
16 reps at 35lbs
14 reps at 35lbs
14 reps at 40lbs
14 reps at 40lbs

Kneeling ab roll out (slow reps. Out & back took about 15 seconds each):
5 reps
5 reps
5 reps

Chin up/Pull up:
3 reps pronated grip shoulder width
3 reps supinated grip shoulder width
3 reps pronated grip, shoulder width
3 reps supinated grip, shoulder width

Cossack squat (bodyweight):
12 reps
14 reps
16 reps

Daily Supplements
5,000mg Creatine (gummies)
1 scoop Beyond Raw LIT (pre-workout)
2 scoops Optimum Nutrition Amino Energy (post workout)
2 scoops (64g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
50mg DHEA
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
Glad to hear things are still going well. Saw you mention coming off the GLP-1 meds. Just noting that most studies show the weight returns once off. I only say this so that you monitor things - and also may need to adjust (eg, dial up the intensity or decrease the food accordingly) even to just maintain your new weight.

Again, I've never taken them, but just flagging for you if you do decide to come off.
 
@Segansational: This is why I am targeting six days per week, plus supplementing creatine. I'm hoping the increased frequency and intensity will offset the lack of the GLP1.

As of tomorrow, it'll be two weeks since I have taken a shot. My weight did shoot up to 188lbs (from 180.1). I'm planning to stick it out, see how it goes. God willing, I can manage it and perhaps continue to cut body fat while gaining muscle.

06/17/2025

10:15am

3:56, 0.5 miles (avg HR 158, max HR 171)
10 minutes elliptical (avg HR 163, max HR 177)
47 minutes resistance training (avg HR 149, max HR 180)

BB box squats (getting low):
8 reps at 95lbs, approx 8"
7 reps at 105lbs, approx 8"
6 reps at 115lbs, approx 8"
5 reps at 125lbs, approx 8"

Elbow side planks;
4 sets of 30 seconds

Golf stretches
3 sets of 10 reps

Low to high cable cross body row
3 sets of 8 reps at 60lbs (per side)

Rogue Glute ham developer machine
3 sets of 14 reps at 55lbs

Daily Supplements
5,000mg Creatine (gummies)
1 scoop Beyond Raw LIT (pre-workout)
2 scoops Optimum Nutrition Amino Energy (post workout)
2 scoops (48g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
50mg DHEA
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
06/18/2025

1:30pm

3:48, 0.5 miles (avg HR 165, max HR 170)
5:00 stationary cycling Keiser M3i, 2.0 miles (avg HR 160, max HR 175)
42 minutes resistance training (avg HR 148, max HR 179)

High to low cross body cable row;
12 reps at 70lbs
10 reps at 70lbs
11 reps at 80lbs
12 reps at 90lbs

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

Smith machine vertical row:
8 reps at 70lbs
9 reps at 80lbs
7 reps at 90lbs
10 reps at 70lbs

Wide grip raised feet push up (feet on bar at 3rd notch of Smith machine):
12 reps w/push up stands 36" apart
12 reps w/push up stands 36" apart
12 reps w/push up stands 36" apart
10 reps w/push up stands 36" apart

Daily Supplements
5,000mg Creatine (gummies)
1 scoop Beyond Raw LIT (pre-workout)
2 scoops Optimum Nutrition Amino Energy (post workout)
2.5 scoops (60g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
50mg DHEA
Optimum Nutrition Men's multivitamin
Centrum 1-A-Day multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
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