Prodigalson's Cutting log

10/29/2025

12:45pm

5 minutes rowing 1140 meters (avg HR 149, max HR 164)
68 minutes resistance training (avg HR 145, max HR 176)

Smith machine incline press (bench at 2nd notch up from flat);
5 reps at 160lbs
6 reps at 160lbs
6 reps at 160lbs
6 reps at 160lbs
6 reps at 160lbs

Hollow body flutter kicks:
45 seconds
50 seconds
50 seconds
55 seconds
60 seconds

Smith machine shrugs (with straps):
8 reps at 300lbs
8 reps at 300lbs
8 reps at 300lbs
8 reps at 300lbs
8 reps at 300lbs

Fire Hydrant exercise:
10 reps w/red loop band
12 reps w/red loop band
16 reps w/red loop band
16 reps w/red loop band
26 reps w/red loop band

Glute Ham developer sit-ups:
13 reps at 35lbs
12 reps at 35lbs
12 reps at 35lbs
10 reps at 35lbs

Glute ham developer back hyperextension:
10 reps at 35lbs
10 reps at 35lbs
10 reps at 35lbs
10 reps at 35lbs

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
10/30/2025

1:15pm

20:50, 2.0 miles (avg HR 159, max HR 169)
10 minutes elliptical, 0.9 mile (avg HR 139, max HR 173)

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
10/31/2025

2:20pm

51 minutes resistance training (avg HR 135, max HR 173)

BB incline bench press:
7 reps at 135lbs
7 reps at 145lbs
6 reps at 145lbs
6 reps at 145lbs
6 reps at 145lbs

BB Squat (with Ethos safety quat bar):
8 reps at 115lbs
9 reps at 135lbs
8 reps at 145lbs
7 reps at 145lbs
6 reps at 145lbs

123 db Hammer grip bicep curls:
4 reps at 30lbs (20 reps per arm)
4 reps at 30lbs (20 reps per arm)
4 reps at 30lbs (20 reps per arm)
4 reps at 35lbs (20 reps per arm)
3 reps at 30lbs (12 reps per arm)

Cable tricep press down:
16 reps at 100lbs
12 reps at 110lbs
10 reps at 130lbs
8 reps at 140lbs

Cable wide grip lat pull down:
8 reps at 120lbs
6 reps at 130lbs
5 reps at 130lbs
6 reps at 120lbs
8 reps at 110lbs

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
The best human being I have ever known (my wife) was born on this day. I'm glad I got to spend this day (and this life!) with her, we started today off properly with a workout as normal for us on Saturday.

11/01/2025

7:40am

30 minutes rowing 6000 meters (avg HR 142, max HR 165)
25 minutes resistance training (avg HR 146, max HR 172)

Glute Ham developer sit-ups:
12 reps at 35lbs
12 reps at 35lbs
12 reps at 35lbs
10 reps at 35lbs
10 reps at 35lbs

Glute ham developer back hyperextension:
10 reps at 35lbs
10 reps at 35lbs
10 reps at 35lbs
10 reps at 35lbs
10 reps at 35lbs

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
11/04/2025

12:15pm

10:28, 1.0 miles (avg HR 144, max HR 157)
55 minutes resistance training (avg HR 134, max HR 169)

Smith machine incline press (bench at 3rd notch up from flat);
5 reps at 160lbs
6 reps at 160lbs
7 reps at 160lbs
6 reps at 160lbs
6 reps at 160lbs

Sumo BB deadlift;
8 reps at 155lbs
7 reps at 175lbs
8 reps at 175lbs
5 reps at 185lbs
8 reps at 175lbs

KB incline shrug;
8 reps at 106lbs
10 reps at 106lbs
10 reps at 106lbs
14 reps at 106lbs
10 reps at 140lbs

EZ curl bar bicep curl:
5 sets of 8 reps at 80lbs

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
11/05/2025

2:00pm

15 minutes elliptical, 1.52 mile (avg HR 148, max HR 168)
48 minutes resistance training (avg HR 136, max HR 162)

Smith split squat:
6 reps @ 70lbs
7 reps @ 70lbs
6 reps @ 75lbs
7 reps @ 70lbs

1 leg Romanian deadlift (listed sets are per leg):
9 reps at 26lbs
10 reps at 26lbs
10 reps at 30lbs
10 reps at 30lbs

Glute Ham developer sit-ups:
9 reps at 45lbs
8 reps at 45lbs
9 reps at 45lbs
9 reps at 45lbs
9 reps at 45lbs

Glute ham developer back hyperextension:
10 reps at 45lbs
10 reps at 45lbs
10 reps at 45lbs
10 reps at 45lbs
10 reps at 45lbs

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
11/06/2025

12:30pm

10:13, 1.0 miles (avg HR 152, max HR 163)
43 minutes resistance training (avg HR 128, max HR 157)

Windshield wipers (leg raise (down/up) between each rep);
7 reps each side
5 reps each side
5 reps each side
5 reps each side
5 reps each side

Smith machine good morning;
12 reps at 70lbs
12 reps at 80lbs
11 reps at 90lbs
10 reps at 100lbs
10 reps at 100lbs

Leg adduction machine:
15 reps at 65lbs
14 reps at 75lbs
15 reps at 70lbs
15 reps at 80lbs
15 reps at 80lbs

Leg abduction machine:
15 reps at 65lbs
14 reps at 75lbs
15 reps at 70lbs
15 reps at 80lbs
15 reps at 80lbs

Precor seated calf machine;
20 reps at 320lbs
20 reps at 340lbs
18 reps at 360lbs
15 reps at 380lbs
14 reps at 400lbs

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
11/07/2025

2:25pm

30 minutes rowing 6050 meters (avg HR 134, max HR 151)
22 minutes resistance training (avg HR 136, max HR 162)

Glute Ham developer sit-ups:
8 reps at 45lbs
8 reps at 45lbs
9 reps at 45lbs
9 reps at 45lbs
10 reps at 45lbs

Glute ham developer back hyperextension:
8 reps at 45lbs
10 reps at 45lbs
10 reps at 45lbs
10 reps at 45lbs
12 reps at 45lbs

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
11/10/2025

4:40pm

9:23, 1.0 miles (avg HR 158, max HR 168)
38 minutes resistance training (avg HR 142, max HR 175)

Smith machine incline press (bench at 3rd notch up from flat);
12 reps at 110lbs
10 reps at 110lbs with slow negatives and pause at bottom of rep
11 reps at 110lbs with slow negatives and pause at bottom of rep
12 reps at 110lbs with slow negatives and pause at bottom of rep
8 reps at 110lbs with slow negatives and pause at bottom of rep

24" Box step up & Stick:
12 reps at BW
10 reps at 18lbs
10 reps at 18lbs
8 reps at 18lbs

Twisting glute Ham developer sit-ups:
14 reps at 10lbs (outstretched arms)
10 reps at 25lbs (outstretched arms)
12 reps at 25lbs (outstretched arms)
12 reps at 25lbs (outstretched arms)
12 reps at 25lbs (plate held at chest)

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
11/11/2025

3:00pm

30 minutes rowing 6320 meters (avg HR 150, max HR 177)
51 minutes physical therapy exercises (avg HR 121, max HR 158)

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
11/12/2025

3:15pm

9:24, 1.0 miles (avg HR 162, max HR 180)
36 minutes resistance training (avg HR 156, max HR 185)
45 minutes physical therapy exercises (avg HR 120, max HR 150)

BB (EZ Curl bar) reverse grip bicep curl:
10 reps at 50lbs
10 reps at 60lbs
10 reps at 65lbs
8 reps at 65lbs
10 reps at 65lbs

Cossack squat:
12 reps at 26lbs
16 reps at 26lbs
16 reps at 30lbs
16 reps at 30lbs
16 reps at 30lbs

Glute Ham developer sit-ups:
5 sets of 9 reps at 35lbs (3 twisting to the left, 3 twisting to the right, 3 straight for each set)

Glute ham developer back hyperextension:
5 sets of 10 reps at 35lbs

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
11/13/2025

5:45pm

54 minutes resistance training (avg HR 114, max HR 152)

Smith machine incline press (bench at 3rd notch up from flat);
12 reps at 110lbs
5 reps at 160lbs
6 reps at 160lbs
5 reps at 160lbs
4 reps at 160lbs

Laying on balance ball W/Y/I's;
12 reps at 2.5lbs
8 reps at 5lbs
10 reps at 5lbs
10 reps at 5lbs
10 reps at 5lbs

TRX Band row w/4 second pause/hold at top of rep;
3 sets of 9 reps

KB isometric shoulder hold (upper arm parallel to floor, forearm vertical):
3 sets of 90 seconds at 9lbs

Outstretched arm, palm to wall, ball circles:
Both hands/both directions 60 seconds each

Medium width lat pulldown (4 seconds down, touch chest, pause then 4 seconds up)
10 reps at 100lbs
8 reps at 100lbs
9 reps at 90lbs
10 reps at 80lbs
8 reps at 75lbs

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
11/14/2025

1:30pm

9:35, 1.0 miles (avg HR 163, max HR 174)
52 minutes resistance training (avg HR 141, max HR 177)

Smith machine bent over row;
12 reps at 70lbs
10 reps at 90lbs
12 reps at 90lbs
10 reps at 110lbs
8 reps at 130lbs

Plate loaded calf machine
10 reps at 80lbs
8 reps at 105lbs w/5 second hold at top of last rep
8 reps at 105lbs w/10 second hold at top of last rep
8 reps at 105lbs w/15 second hold at top of last rep
7 reps at 105lbs w/20 second hold at top of last rep

Arnold press (weight listed is for each db):
3 sets of 10 reps at 12.5lbs

db forward raise (weight listed is for each db):
3 sets of 10 reps at 12.5lbs

db lateral raise (weight listed is for each db):
3 sets of 10 reps at 12.5lbs

Seated cable horizontal high row (to clavicles):
12 reps at 100lbs
12 reps at 110lbs
12 reps at 120lbs
10 reps at 130lbs
12 reps at 140lbs

Glute Ham developer sit-ups:
15 reps at 45lbs
12 reps at 45lbs
12 reps at 45lbs
11 reps at 45lbs

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
11/15/2025

7:45am

5 minutes rowing1075 meters (avg HR 157, max HR 170)
56 minutes resistance training (avg HR 125, max HR 163)

Smith machine good morning:
12 reps at 70lbs
12 reps at 90lbs
11 reps at 110lbs
10 reps at 120lbs
10 reps at 120lbs

KB isometric shoulder hold (upper arm parallel to floor, forearm vertical):
75 seconds at 13lbs
80 seconds at 13lbs
75 seconds at 13lbs
70 seconds at 13lbs
70 seconds at 13lbs

Cable rope tricep extensions;
9 reps at 100lbs
10 reps at 100lbs
10 reps at 100lbs
10 reps at 100lbs
10 reps at 100lbs

Cable rope bicep curl;
8 reps at 100lbs
8 reps at 100lbs
6 reps at 100lbs
8 reps at 100lbs
8 reps at 100lbs

Body blade (arm straight out to the side);
1st set: 45 seconds each arm
2nd set: 50 seconds each arm
3rd set: 60 seconds each arm

Push up position plank (with chest right close to the floor)
3 sets of 45 seconds

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
11/17/2025

1:15pm

9:11, 1.0 miles (avg HR 155, max HR 174)
39 minutes resistance training (avg HR 136, max HR 173)
46 minutes physical therapy exercises (avg HR 122, max HR 150)

Smith machine incline press (bench at second notch up from flat);
6 reps at 160lbs
6 reps at 160lbs
6 reps at 160lbs
6 reps at 160lbs
5 reps at 160lbs

Sumo BB deadlift;
8 reps at 155lbs
7 reps at 175lbs
7 reps at 175lbs
7 reps at 175lbs
8 reps at 155lbs

EZ curl bar bicep curl:
6 reps at 80lbs
6 reps at 80lbs
8 reps at 80lbs
8 reps at 80lbs

1 leg Romanian deadlift (listed sets are per leg):
10 reps at 18lbs
10 reps at 26lbs
10 reps at 26lbs
10 reps at 26lbs

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
11/18/2025

1:20pm

5 minutes rowing 1160 meters (avg HR 142, max HR 165)
56 minutes resistance training (avg HR 129, max HR 165)

Laying on balance ball W/Y/I's;
5 sets of 10 reps at 5lbs

Arnold press (weight listed is for each db):
10 reps at 15lbs
10 reps at 17.5lbs
10 reps at 20lbs
10 reps at 22.5lbs
10 reps at 25lbs

Half kneeling head still drill twisting torso single arm row:
10 reps at 90lbs
10 reps at 100lbs
10 reps at 110lbs
10 reps at110lbs
10 reps at 110lbs

Cable vertical row;
10 reps at 100lbs
12 reps at 100lbs
10 reps at 110lbs
10 reps at 110lbs
10 reps at 110lbs

Glute Ham developer sit-ups:
18 reps bicycle twists
12 reps bicycle twists
15 seconds at 25lbs static horizontal isometric hold
20 seconds at 10lbs static horizontal isometric hold
30 seconds at 10lbs static horizontal isometric hold
30 seconds at 10lbs static horizontal isometric hold

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
11/20/2025

12:00pm

9:16, 1.0 miles (avg HR 163, max HR 174)
65 minutes resistance training (avg HR 135, max HR 175)

BB bench press (wide grip, hands just a about 2-3 inches from the end of the bar));
12 reps at 110lbs
14 reps at 95lbs
12 reps at 115lbs
9 reps at 135lbs (raised feet)
7 reps at 135lbs (raised feet)

KB isometric shoulder hold (upper arm parallel to floor, forearm vertical):
75 seconds at 13lbs
80 seconds at 13lbs
75 seconds at 13lbs
70 seconds at 13lbs
70 seconds at 13lbs

Cybex bicep curl machine:
11 reps at 70lbs
10 reps at 80lbs
8 reps at 90lbs
8 reps at 95lbs
7 reps at 100lbs

Cybex tricep press down machine:
12 reps at 100lbs
12 reps at 130lbs
10 reps at 145lbs
9 reps at 160lbs
8 reps at 170lbs

Glute ham developer back hyperextension:
12 reps at 45lbs
12 reps at 45lbs
12 reps at 45lbs
12 reps at 45lbs

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
11/21/2025

10:45am

5 minutes rowing 1100 meters (avg HR 132, max HR 167)
48 minutes resistance training (avg HR 135, max HR 178)
40 minutes physical therapy exercises (avg HR 125, max HR 150)

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

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

Cossack squat (side lunge):
18 reps at 18lbs
18 reps at 26lbs
18 reps at 30lbs
18 reps at 30lbs
18 reps at 30lbs

Plate loaded calf machine
12 reps at 80lbs w/15 second hold at top of last rep
11 reps at 90lbs w/20 second hold at top of last rep
10 reps at 100lbs w/20 second hold at top of last rep
10 reps at 110lbs w/10 second hold at top of last rep
10 reps at 120lbs w/8 second hold at top of last rep

1/4 mile burner run

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
11/24/2025

2:35pm

9:00, 1.0 miles (avg HR 161, max HR 169)
63 minutes resistance training (avg HR 142, max HR 180)

Wide grip Smith machine incline press (bench at fourth notch up from flat);
10 reps at 110lbs
9 reps at 130lbs
8 reps at 140lbs
7 reps at 150lbs
5 reps at 160lbs

Trap bar deadlift:
12 reps at 150lbs
10 reps at 200lbs
8 reps at 220lbs
8 reps at 220lbs
8 reps at 220lbs

Chin Up
4 reps

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

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

Split squat stance torso twist (alternating the leading foot for each set):
4 sets of 10 reps at 10lbs

Glute ham developer sit ups:
14 reps at 45lbs
14 reps at 45lbs
14 reps at 45lbs
13 reps at 45lbs

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
Physical therapy for my shoulders will be complete on Friday. My range of motion is nearly normal, and impingement is much improved.

11/25/2025

1:30pm

10 minutes rowing 2215 meters (avg HR 158, max HR 180)
63 minutes resistance training (avg HR 140, max HR 178)

Arnold press (weight listed is for each db):
10 reps at 17.5lbs
10 reps at 20lbs
10 reps at 22.5lbs
9 reps at 25lbs
10 reps at 25lbs

EZ curl bar bicep curl:
6 reps at 80lbs
7 reps at 80lbs
8 reps at 80lbs
8 reps at 80lbs
8 reps at 80lbs

Hollow body flutter kicks:
60 seconds
45 seconds
45 seconds
45 seconds
45 seconds

KB isometric shoulder hold (upper arm parallel to floor, forearm vertical):
60 seconds at 13lbs
60 seconds at 13lbs
45 seconds at 13lbs
50 seconds at 13lbs
50 seconds at 13lbs

Laying on balance ball W/Y/I's;
3 sets of 10 reps at 5lbs

Standing cable horizontal high row (to clavicles):
10 reps at 120lbs
10 reps at 100lbs
10 reps at 100lbs
10 reps at 100lbs
10 reps at 100lbs

Cable rope tricep press down;
12 reps at 100lbs
12 reps at 100lbs
12 reps at 100lbs
10 reps at 120lbs
10 reps at 120lbs

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
I was told it was a posture issue (neck nerves being pinched, shoulders rounded forward, etc). Thing is, they had me doing essentially the same exercises I had been doing, just much more frequently.

One exercise I came up with (and they agreed with) was a horizontal cable high row (to clavicle). This really helps with mobility of my spine/upper back/shoulder/neck. A new exercise that was really tough was the balance ball W/Y/I's. Those are very challenging. I was doing three sets of 10 reps at 4lbs. BURN!

They also did manipulation of the tendons of my shoulder (they were inflamed) then did heated wrap sessions.
 
Last edited:
11/26/2025

11:40am

8:41, 1.0 miles (avg HR 167, max HR 180)
57 minutes resistance training (avg HR 149, max HR 180)

BB squat;
8 reps at 95lbs
10 reps at 115lbs
8 reps at 125lbs
8 reps at 135lbs
8 reps at 145lbs

Wide grip BB incline press;
10 reps at 95lbs
10 reps at 105lbs
10 reps at 115lbs
10 reps at 125lbs
8 reps at 135lbs

Cable external shoulder rotation:
10 reps at 10lbs
10 reps at 20lbs
10 reps at 20lbs

Cable internal shoulder rotation:
10 reps at 20lbs
10 reps at 20lbs
10 reps at 30lbs
10 reps at 40lbs

Cable vertical row:
5 sets of 10 reps at 100lbs

Glute ham developer sit ups:
12 reps at 45lbs
12 reps at 45lbs
10 reps at 45lbs

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
11/28/2025

8:50am

4:31, 0.5 miles (avg HR 157, max HR 160)
54 minutes resistance training (avg HR 121, max HR 157)

Narrow grip Smith machine incline press (bench at fourth notch up from flat, hands touching);
10 reps at 70lbs
10 reps at 80lbs
10 reps at 90lbs
6 reps at 100lbs
6 reps at 100lbs

Plate loaded calf machine
10 reps at 90lbs w/10 second hold at top of last rep
8 reps at 100lbs w/10 second hold at top of last rep
8 reps at 110lbs w/10 second hold at top of last rep
8 reps at 110lbs w/10 second hold at top of last rep
7 reps at 110lbs w/15 second hold at top of last rep

Cable wide grip lat pull down:
10 reps at 90lbs
10 reps at 100lbs
8 reps at 102lbs
10 reps at 100lbs
8 reps at 110lbs

Cybex bicep curl machine:
10 reps at 90lbs
10 reps at 100lbs
7 reps at 110lbs
6 reps at 110lbs
6 reps at 110lbs

Glute ham developer sit ups:
10 reps at 45lbs
10 reps at 45lbs
10 reps at 45lbs

1 leg Romanian deadlift (listed sets are per leg):
8 reps at 30lbs
8 reps at 30lbs
8 reps at 30lbs


Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
11/29/2025

7:40am

30 minutes rowing 6130 meters (avg HR 160, max HR 175)
29 minutes resistance training (avg HR 131, max HR 160)

Dead hang:
10s
15s
20s
15s

Copenhagen plank:
2 sets of 6 reps each side

Deep squat hold:
20s
25s
40s
40s

db incline bench press (weight listed is for each db):
8 reps at 55lbs
5 reps at 60lbs
7 reps at 55lbs
8 reps at 55lbs

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
12/01/2025

3:00pm

9:08, 1.0 miles (avg HR 156, max HR 170)
63 minutes resistance training (avg HR 134, max HR 168)

BB bench press:
12 reps at 115lbs
12 reps at 135lbs
10 reps at 155lbs
7 reps at 165lbs
5 reps at 175lbs
(1RM calculator puts me at ~200lbs)

TRX band row w/holds:
6 reps w/15 second hold at top of each rep
5 reps w/15 second hold at top of each rep
6 reps w/10 second hold at top of each rep
4 reps w/10 second hold at top of each rep

BB (EZ Curl bar) reverse grip bicep curl:
6 reps at 50lbs
10 reps at 50lbs
9 reps at 60lbs
3 reps at 70lbs
8 reps at 80lbs (standard grip)

KB isometric shoulder hold (upper arm parallel to floor, forearm vertical):
60 seconds at 13lbs
60 seconds at 13lbs
60 seconds at 13lbs
60 seconds at 13lbs
55 seconds at 13lbs

db lateral raise (weight listed is for each db):
10 reps at 15lbs
10 reps at 17.5lbs
10 reps at 20lbs

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

Resistance band scapular wall walk:
2 sets of 14 "reps" in each direction (red resistance band)

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
12/02/2025

10:30am

30 minutes rowing 6230 meters (avg HR 150, max HR 180)
39 minutes resistance training (avg HR 144, max HR 173)

BB squat;
8 reps at 115lbs
8 reps at 135lbs
6 reps at 175lbs
5 reps at 195lbs
(1RM calculator puts me at ~220lbs)

BB shoulder press;
8 reps at 65lbs
8 reps at 75lbs
6 reps at 85lbs
6 reps at 95lbs

Glute Ham developer sit-ups (slow reps, around 5 seconds each):
7 reps at 45lbs
8 reps at 45lbs
7 reps at 45lbs
7 reps at 45lbs

Glute ham developer back hyperextension:
10 reps at 45lbs
10 reps at 45lbs

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
12/03/2025

2:45pm

8:57, 1.0 miles (avg HR 162, max HR 178)
63 minutes resistance training (avg HR 145, max HR 176)

Smith machine incline press (bench at 2nd notch up from flat);
6 reps at 160lbs
6 reps at 160lbs
6 reps at 160lbs
6 reps at 160lbs
6 reps at 160lbs

Cossack squat:
14 reps at 26lbs
14 reps at 26lbs
14 reps at 30lbs
14 reps at 30lbs
14 reps at 30lbs

Laying on balance ball W/Y/I's;
4 sets of 10 reps at 5lbs

db pullover:
10 reps at 35lbs
10 reps at 35lbs
9 reps at 40lb
11 reps at 40lb

Smith machine standing calf raise;
10 reps at 160lbs
12 reps at 160lbs
12 reps at 160lbs
12 reps at 160lbs
12 reps at 160lbs

Push up position plank with raised feet:
35 seconds with chest right off the floor
35 seconds with chest right off the floor
30 seconds with chest right off the floor
50 seconds with straight arms
50 seconds with straight arms

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
12/04/2025

1:30pm

10 minutes rowing 2280 meters (avg HR 160, max HR 170)
57 minutes resistance training (avg HR 146, max HR 176)

High to low cable cross body row:
12 reps at 70lbs
10 reps at 80lbs
10 reps at 80lbs
10 reps at 80lbs
9 reps at 90lbs

Cable standing bent over tricep extensions;
10 reps at 100lbs
9 reps at 110lbs
7 reps at 120lbs
10 reps at 110lbs
11 reps at 110lbs

Cable horizontal shrug hold;
60 seconds at 160lbs
60 seconds at 160lbs
60 seconds at 160lbs
60 seconds at 160lbs (no thumbs around bar)
60 seconds at 160lbs (no thumbs around bar)

Cable rope bicep curl;
8 reps at 100lbs
10 reps at 100lbs
8 reps at 100lbs
8 reps at 100lbs
8 reps at 100lbs

Cable leg adductor/abductor;
10 reps at 40lbs
10 reps at 40lbs
9 reps at 40lbs

Low squat hover/hold arm assisted open:
25 seconds
17 seconds (abs/hip flexor went full spasm and had to abort)

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Friday weigh-in: weighed in at 178.6lbs. God is good! Still hanging out in the 170's! Woot!

12/05/2025

2:30pm

9:04, 1.0 miles (avg HR 165, max HR 178)
41 minutes resistance training (avg HR 142, max HR 175)

Cable seated V-Grip row;
12 reps at 100lbs
11 reps at 120lbs
10 reps at 130lbs
9 reps at 140lbs
9 reps at 150lbs
6 reps at 170lbs

Cable medium width pronated grip row (training for chest-to-bar pull-up);
10 reps at 100lbs
9 reps at 110lbs
8 reps at 120lbs
5 reps at 130lbs
6 reps at 130lbs

Glute Ham developer sit-ups (slow reps, around 5 seconds each):
5 sets of 10 reps at 45lbs

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
12/09/2025

11:30am

8:52, 1.0 miles (avg HR 165, max HR 178)
55 minutes resistance training (avg HR 143, max HR 176)

Smith machine incline press (bench at 2nd notch up from flat);
5 reps at 160lbs
6 reps at 160lbs
6 reps at 160lbs
6 reps at 160lbs

BB Bent over row position horizontal shrug hold
30 seconds at 135lbs
30 seconds at 135lbs
30 seconds at 135lbs

BB Bent over row
6 reps at 135lbs
6 reps at 135lbs
6 reps at 135lbs

db lateral raise (weight listed is for each db):
10 reps at 17.5lbs
10 reps at 17.5lbs
10 reps at 20lbs

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

Cossack squat:
16 reps at 30lbs
14 reps at 30lbs
14 reps at 35lbs

Landmine Lateral Twist swingovers (weight does not include BB);
16 reps at 25lbs
14 reps at 35lbs
14 reps at 35lbs

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
12/11/2025

12:20pm

10 minutes rowing 2240 meters (avg HR 171, max HR 186)
62 minutes resistance training (avg HR 147, max HR 174)

Smith machine shoulder press:
12 reps at 70lbs
10 reps at 80lbs
11 reps at 90lbs
10 reps at 100lbs
9 reps at 110lbs
7 reps at 120lbs

Laying on balance ball W/Y/I's;
4 sets of 10 reps at 5lbs

Smith machine split squat:
7 reps @ 70lbs
8 reps @ 70lbs
7 reps @ 80lbs
7 reps @ 90lbs
6 reps @ 95lbs

EZ curl bar bicep curl:
7 reps at 80lbs
8 reps at 80lbs
8 reps at 80lbs
8 reps at 80lbs

Mountain climbers:
40 reps
46 reps
50 reps
56 reps

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
12/11/2025

4:45pm

10:54, 1.25 miles (avg HR 171, max HR 186)
57 minutes resistance training (avg HR 148, max HR 172)

Push up position plank with raised feet:
30 seconds with chest right off the floor
30 seconds with straight arms
35 seconds with chest right off the floor
50 seconds with straight arms

1 leg Romanian deadlift (listed sets are per leg):
8 reps at 30lbs
10 reps at 30lbs
10 reps at 35lbs
10 reps at 40lbs

Cable horizontal shrug hold (no thumbs around bar)
50 seconds at 160lbs, then 10 reps
40 seconds at 160lbs, then 10 reps
50 seconds at 160lbs, then 10 reps
50 seconds at 160lbs, then 10 reps
50 seconds at 160lbs, then 10 reps

Cable vertical row;
10 reps at 100lbs
10 reps at 100lbs
10 reps at 100lbs
10 reps at 110lbs
9 reps at 120lbs

Standing ab roll out:
6 reps
7 reps
7 reps
7 reps
6 reps

Farmer's Carry:
0.25 miles at 70lbs

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Friday weigh-in: weighed in at 179.8 lbs. God is good! Still in the 170's..

12/12/2025

1:30pm

54 minutes resistance training (avg HR 116, max HR 172)

BB incline bench press:
6 reps at 135lbs
6 reps at 135lbs
6 reps at 145lbs
5 reps at 155lbs

BB Squat (with Ethos safety squat bar):
8 reps at 170lbs
8 reps at 170lbs
7 reps at 190lbs
6 reps at 190lbs

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

Knees to the side hollow body db crunch;
20 reps at 45lbs L
20 reps at 45lbs R
16 reps at 45lbs L
16 reps at 45lbs R

Cable bicep curl;
8 reps at 110lbs
7 reps at 110lbs
6 reps at 110lbs
7 reps at 110lbs
7 reps at 110lbs

Cable tricep press down;
12 reps at 110lbs
12 reps at 120lbs
11 reps at 130lbs
10 reps at 140lbs
6 reps at 150lbs

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
12/16/2025

10:45am

8:43, 1.0 miles (avg HR 160, max HR 170)
65 minutes resistance training (avg HR 138, max HR 173)

BB incline bench press:
8 reps at 115lbs
10 reps at 125lbs
9 reps at 135lbs
8 reps at 145lbs
5 reps at 155lbs

Goblet Squat:
10 reps at 35lbs
9 reps at 55lbs
12 reps at 53lbs
10 reps at 70lbs
10 reps at 70lbs

BB (EZ Curl bar) reverse grip bicep curl:
10 reps at 50lbs
9 reps at 55lbs
8 reps at 60lbs
6 reps at 65lbs

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

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

Glute ham developer sit ups:
10 reps at 45lbs
10 reps at 45lbs
10 reps at 45lbs
10 reps at 45lbs

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
12/17/2025

12:00pm

10 minutes rowing 2230 meters (avg HR 158, max HR 170)
52 minutes resistance training (avg HR 140, max HR 171)

Arnold press (weight listed is for each db):
10 reps at 20lbs
10 reps at 20lbs
10 reps at 22.5lbs
10 reps at 25lbs
8 reps at 80lbs

KB isometric shoulder hold (upper arm parallel to floor, forearm vertical):
70 seconds at 13lbs
60 seconds at 13lbs
50 seconds at 13lbs
50 seconds at 13lbs
45 seconds at 13lbs

Dead hang:
30 seconds
20 seconds
25 seconds

Plate loaded calf machine
8 reps at 110lbs w/15 second hold at top of last rep
8 reps at 110lbs w/20 second hold at top of last rep
8 reps at 110lbs w/20 second hold at top of last rep
9 reps at 110lbs w/10 second hold at top of last rep

Lying toes to the sky:
10 reps
12 reps
11 reps then 5 second hold at last rep
3 reps then 25 second hold at last rep

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
12/18/2025

11:40am

8:30, 1.0 miles (avg HR 163, max HR 178) (this is my lifetime fastest mile!! Woot! I am thankful that I am able to run without any pain and that I am still making progress!
44 minutes resistance training (avg HR 147, max HR 180)

Smith machine incline press (bench at 1st notch up from flat);
6 reps at 160lbs
6 reps at 160lbs
7 reps at 160lbs
7 reps at 160lbs
5 reps at 160lbs

24" Box step up & Stick:
9 reps at BW
8 reps at 18lbs
7 reps at 26lbs
6 reps at 36lbs
6 reps at 36lbs

Lying leg circles:
8 circles in each direction
10 circles in each direction
12 circles in each direction

db pullover:
10 reps at 40lb with 10 seconds hold at peak of rep
10 reps at 40lb with 10 seconds hold at peak of rep
10 reps at 40lb with 10 seconds hold at peak of rep

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
Friday weigh-in: 180.0 lbs. Holding steady!

12/19/2025

2:15pm

10 minutes rowing 2290 meters (avg HR 159, max HR 188)
52 minutes resistance training (avg HR 144, max HR 174)

Smith machine shoulder press:
8 reps at 110lbs
7 reps at 120lbs
6 reps at 130lbs
6 reps at 130lbs

Elbow side plank with feet on bench:
35 seconds
30 seconds
30 seconds
30 seconds

Standing cable horizontal high row (to clavicles):
10 reps at 100lbs
10 reps at 110lbs
10 reps at 120lbs
10 reps at 130lbs

Cable tricep press down:
10 reps at 110lbs
10 reps at 110lbs
10 reps at 120lbs
10 reps at 130lbs

Glute ham developer sit ups:
10 reps at 45lbs
10 reps at 45lbs
10 reps at 45lbs
10 reps at 45lbs
10 reps at 45lbs

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
12/22/2025

1:00pm

8:30, 1.0 miles (avg HR 166, max HR 170)
50 minutes resistance training (avg HR 139, max HR 177)

BB incline bench press:
7 reps at 143lbs
6 reps at 153lbs
5 reps at 153lbs
6 reps at 143lbs
6 reps at 148lbs

BB squat;
8 reps at 115lbs
6 reps at 135lbs
6 reps at 145lbs
6 reps at 145lbs
6 reps at 155lbs

Seated raised feet single arm BB javelin press
10 reps at 20lbs
10 reps at 30lbs
8 reps at 35lbs
8 reps at 35lbs
6 reps at 35lbs

BB Bent over row
5 reps at 135lbs (pronated grip)
6 reps at 135lbs (pronated grip)
6 reps at 135lbs (pronated grip)
6 reps at 135lbs (pronated grip)
6 reps at 135lbs (supinated grip)

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
12/23/2025

11:00am

10 minutes rowing 2110 meters (avg HR 160, max HR 180)
48 minutes resistance training (avg HR 130, max HR 167)

Seated legs straight ahead bb sit-up to shoulder press:
10 reps at 30lbs
10 reps at 30lbs
10 reps at 35lbs
9 reps at 35lbs

Laying on balance ball W/Y/I's;
4 sets of 10 reps at 5lbs

BB (EZ Curl bar) reverse grip bicep curl:
10 reps at 40lbs
9 reps at 45lbs
8 reps at 50lbs
7 reps at 55lbs
7 reps at 55lbs

1 leg Romanian deadlift (listed sets are per leg):
8 reps at 35lbs
10 reps at 35lbs
10 reps at 35lbs
10 reps at 35lbs
10 reps at 35lbs

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
12/26/2025

9:00am

9:47, 1.0 miles (avg HR 154, max HR 164)
51 minutes resistance training (avg HR 132, max HR 159)

Smith high incline bench press:
10 reps at 110lbs
9 reps at 130lbs
7 reps at 150lbs
4 reps at 160bs
4 reps at 160lbs

Hollow body db crunch;
5 sets of 20 reps at 50lbs

Smith machine good morning:
12 reps at 70lbs
12 reps at 90lbs
11 reps at 110lbs
10 reps at 120lbs
10 reps at 120lbs

Deep squat hold:
40 seconds
35 seconds
35 seconds
35 seconds
35 seconds

KB isometric shoulder hold (upper arm parallel to floor, forearm vertical):
5 sets of 60 seconds at 13lbs

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
12/27/2025

7:30am

30 minutes rowing 6430 meters (avg HR 153, max HR 168)
31 minutes resistance training (avg HR 142, max HR 172)

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

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

BB preacher's curl:
5 reps at 70lbs
6 reps at 60lbs
8 reps at 60lbs
8 reps at 60lbs

Cable seated V-Grip row;
10 reps at 110lbs
10 reps at 120lbs
10 reps at 130lbs
8 reps at 140lbs
8 reps at 150lbs

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
12/29/2025

10:20am

10:30, 1.0 miles (avg HR 166, max HR 170)
36 minutes resistance training (avg HR 136, max HR 167)

Trap bar deadlift:
14 reps at 145lbs
12 reps at 195lbs
10 reps at 215lbs
10 reps at 215lbs

Lying leg circles:
3 sets of 5 circles in each direction

Standing ab roll out:
3 sets of 6 reps

Raised feet push up (24"):
10 reps
10 reps
10 reps

TRX band face pull row:
10 reps
10 reps
10 reps

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
12/30/2025

9:00am

10 minutes rowing 2130 meters (avg HR 147, max HR 156)
47 minutes resistance training (avg HR 131, max HR 166)

Trap bar deadlift:
14 reps at 150lbs
12 reps at 200lbs
10 reps at 220lbs
10 reps at 220lbs

Lying leg circles:
4 sets of 5 big circles in each direction

Standing ab roll out:
3 sets of 6 reps

Raised feet push ups:
3 sets of 10 reps

TRX band face pull row:
3 sets of 10 reps

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
12/31/2025

10:00am

11:32, 1.25 miles (avg HR 162, max HR 169)
52 minutes resistance training (avg HR 138, max HR 172)

Smith split squat:
6 reps @ 70lbs
8 reps @ 90lbs
8 reps @ 90lbs
7 reps @ 100lbs

db reverse fly (weight listed is for each db)
3 sets of 10 reps at 15lbs

Raised feet push ups:
3 sets of 10 reps

Battle Ropes (big loops, squatting, arms in sync):
3 sets of 25 seconds

Sideways wall balls:
10 reps @ 8bs
12 reps @ 8bs
14 reps @ 8bs

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
01/02/2026

8:45am

10 minutes rowing 2270 meters (avg HR 156, max HR 166)
63 minutes resistance training (avg HR 141, max HR 169)

Smith machine incline press (bench at 1st notch up from flat);
10 reps at 130lbs
8 reps at 160lbs
6 reps at 170lbs
5 reps at 170lbs
5 reps at 170lbs

Cossack squat:
12 reps at 30lbs
14 reps at 30lbs
16 reps at 30lbs
14 reps at 35lbs
16 reps at 35lbs

123 db Hammer grip bicep curls:
4 reps at 30lbs (20 reps per arm)
4 reps at 30lbs (20 reps per arm)
4 reps at 30lbs (20 reps per arm)
4 reps at 30lbs (20 reps per arm)

Push up position plank with raised feet:
70 seconds with chest right off the floor
40 seconds with straight arms
40 seconds with straight arms
65 seconds with chest right off the floor

Cable vertical row;
8 reps at 110lbs
8 reps at 110lbs
8 reps at 110lbs

Cable seated V-Grip row;
10 reps at 130lbs
10 reps at 150lbs
8 reps at 170lbs
6 reps at 180lbs

Glute ham developer sit ups:
10 reps at 45lbs
10 reps at 45lbs
10 reps at 45lbs

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
01/03/2026

7:35am

4:07, 0.5 miles (avg HR 164, max HR 168)
63 minutes resistance training (avg HR 129, max HR 172)

BB squat:
8 reps @ 135lbs
8 reps @ 145bs
8 reps @ 155lbs
8 reps @ 165lbs
10 reps @ 205lbs (half reps)

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

Half kneeling face pull row;
12 reps at 100lbs
12 reps at 110lbs
12 reps at 120lbs
10 reps at 130lbs

Cable standing bent over tricep extensions;
8 reps at 120lbs
10 reps at 110lbs
8 reps at 120lbs
12 reps at 110lbs

Assisted chip up machine (weight listed is amount of assist):
6 reps at 50lbs
10 reps at 75lbs
8 reps at 68.75lbs
7 reps at 62.75lbs

1 leg Romanian deadlift (listed sets are per leg):
8 reps at 35lbs
8 reps at 35lbs
9 reps at 35lbs

Mountain climbers;
60 reps
56 reps
60 reps

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
I'm not sure how much weight I picked up over the holiday. As of 12/30 I was at 186lbs (so essentially I was up six pounds) but also did a bit of junk eating for New Year's eve. I resumed my normal intake on the evening of the 1st, and due to not wanting to see how bad it was, I was avoiding my subsequent weigh-in. I'll resume weighing myself in the next day or so (for sure by this Friday though). Based on how I feel (treacherously subjective, I know) I may be close to being back on track. I have observed that when I go off keto there is a rubber band effect due, I believe, to water absorption (carbs cause the body to hold water). The water is eliminated in a couple days. In any case I'll see shortly how I'm doing.

01/05/2026

1:35pm

4:06, 0.5 miles (avg HR 160, max HR 171)
67 minutes resistance training (avg HR 146, max HR 176)

db incline press (2nd notch up from flat, weight listed is for each db):
12 reps at 45lbs
12 reps at 45bs
11 reps at 50lbs
10 reps at 50lbs
10 reps at 50lbs

Lying leg circles (large diameter slow circles):
6 circles in each direction
10 circles in each direction
8 circles in each direction
9 circles in each direction
8 circles in each direction

Single arm db incline press:
12 reps at 45lbs
12 reps at 45bs
11 reps at 50lbs
10 reps at 50lbs
10 reps at 50lbs

Extended leg bent over row:
9 reps at 45lbs
10 reps at 45lbs
9 reps at 50lbs
10 reps at 50lbs
10 reps at 50lbs

KB isometric shoulder hold (upper arm parallel to floor, forearm vertical):
60 seconds at 13lbs
45 seconds at 18lbs
35 seconds at 18lbs
30 seconds at 18lbs

Daily Supplements
3750mg Creatine (Optimum Nutrition capsules)
1 scoop Nutricost Pre-Workout Complex Powder
(75g protein) Optimum Nutrition whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
01/07/2026

12:00pm

10 minutes rowing 2290 meters (avg HR 170, max HR 177)
58 minutes resistance training (avg HR 151, max HR 181)

BB close grip incline bench press:
8 reps at 115lbs
6 reps at 125lbs
8 reps at 115lbs
8 reps at 115lbs
8 reps at 115lbs

Goblet Squat:
8 reps at 70lbs
8 reps at 70lbs
8 reps at 70lbs
9 reps at 70lbs
10 reps at 70lbs

Landmine Lateral Twist swingovers (weight does not include BB);
14 reps at 25lbs
12 reps at 30lbs
16 reps at 25lbs
16 reps at 25lbs
18 reps at 25lbs

Half kneeling landmine single arm shoulder press (weight does not include BB):
6 reps @ 25bs
7 reps @ 25lbs
8 reps @ 25lbs
9 reps @ 25lbs
9 reps @ 25lbs

Daily Supplements
5,000mg Creatine (gummies)
2 scoops CBUM Thavage Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
01/08/2026

12:30pm

4:05, 0.5 miles (avg HR 171, max HR 177)
60 minutes resistance training (avg HR 145, max HR 178)

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

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

Bicycle twists:
40 reps
50 reps
60 reps
70 reps

Cable reverse fly:
10 reps at 20lbs
10 reps at 20lbs
10 reps at 20lbs
10 reps at 20lbs
8 reps at 30lbs

Cable tricep press down;
10 reps at 120lbs
10 reps at 130lbs
8 reps at 140lbs
6 reps at 150lbs

EZ curl bar bicep curl:
7 reps at 80lbs
7 reps at 80lbs
6 reps at 80lbs
7 reps at 80lbs
6 reps at 80lbs

BB wrist curls:
8 reps at 65lbs
11 reps at 65lbs
8 reps at 65lbs
9 reps at 65lbs
10 reps at 65lbs

Daily Supplements
5,000mg Creatine (gummies)
2 scoops CBUM Thavage Pre-Workout Powder
(75g protein) Kirkland whey protein isolate

Daily Vitamins:
Optimum Nutrition Men's multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
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