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Prodigalson's Cutting log

Was out of town on a work trip this week, so I missed my weekday morning exercising.

Friday weigh-in: 186.6lbs

09/05/2026

7:15am

10 minutes rowing 2280 meters (avg HR 154, max HR 171)
80 minutes resistance training (avg HR 132, max HR 167)

BB deadlift:
10 reps at 205lbs
10 reps at 205lbs
10 reps at 205lbs
10 reps at 215lbs

Front lever attempt; VIDEO
3 reps

Wall leaning db bicep curl;
7 reps at 30lbs
5 reps at 30lbs
7 reps at 30lbs
6 reps at 30lbs
7 reps at 30lbs

BB incline press:
4 reps at 155lbs
6 reps at 155lbs
4 reps at 155lbs
5 reps at 155lbs

Kneeling Sorinex roller ab roll out: VIDEO
12 reps
12 reps
14 reps
17 reps

Nordic curl negatives;
6 reps
4 reps
4 reps
4 reps

Plate loaded calf machine:
11 reps at 90lbs
9 reps at 100lbs
8 reps at 105lbs
8 reps at 110lbs
7 reps at 110lbs

Pec fly machine;
8 reps at 175lbs
7 reps at 185lbs
6 reps at 195lbs
4 reps at 205lbs

Daily Supplements
10g creatine powder
2 scoops Mr. Hyde Signature Pre-Workout Powder
80g protein (whey protein isolate)

Daily Vitamins:
Optimum Nutrition Men's multivitamin
GNC Mega Men's Sport multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
09/06/2026

6:00pm

9:00 HIIT sprints 0.75 mile. 3 sprint intervals,17mph. (avg HR 161, max HR 180)
52 minutes resistance training (avg HR 148, max HR 178)

Smith machine shrugs;
8 reps at 250lbs
7 reps at 270lbs
7 reps at 270lbs
6 reps at 290lbs
6 reps at 300lbs

L-Sit:
25 seconds
20 seconds
20 seconds
25 seconds
25 seconds

Precor converging shoulder press machine;
8 reps at 110lbs
7 reps at 115lbs
6 reps at 120lbs
5 reps at 125lbs
6 reps at 130lbs

Seated wide grip row;
10 reps at 110lbs
12 reps at 110lbs
13 reps at 110lbs
10 reps at 110lbs
9 reps at 120lbs

Daily Supplements
10g creatine powder
2 scoops Mr. Hyde Signature Pre-Workout Powder
80g protein (whey protein isolate)

Daily Vitamins:
Optimum Nutrition Men's multivitamin
GNC Mega Men's Sport multivitamin
5,000mg Vitamin D3
250mg Magnesium
50mg DHEA
99mg Potassium
 
09/07/2026

9:05am

10:15 stationary cycling Keiser M3i, 4.0 miles (avg HR 140, max HR 160)
49 minutes resistance training (avg HR 135, max HR 168)

BB squat;
6 reps at 115lbs
6 reps at 135lbs
6 reps at 165lbs
6 reps at 165lbs
10 reps at 255lbs (half reps)

Chin ups:
4 reps
4 reps
3 reps
3 reps
4 reps

125 reps: Smith machine close grip incline press (bench at 2nd notch up from flat);
25 reps at 90lbs
25 reps at 80lbs
25 reps at 70lbs
25 reps at 70lbs
25 reps at 70lbs

Wall leaning db bicep curl;
5 reps at 35lbs
4 reps at 35lbs
4 reps at 35lbs
4 reps at 35lbs

Daily Supplements
10g creatine powder
2 scoops Mr. Hyde Signature Pre-Workout Powder
105g protein (Kirkland whey protein isolate)

Daily Vitamins:
Optimum Nutrition Men's multivitamin
GNC Mega Men's Sport multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
50mg DHEA
 
09/08/2026

7:30am

10 minutes elliptical, 1.02 miles (avg HR 152, max HR 171)
52 minutes resistance training (avg HR 127, max HR 164)

Restrained chest rear delt cable face pull row;
12 reps at 90
12 reps at 100
12 reps at 110
11 reps at 120
10 reps at 120

Elbow on bench cable external shoulder rotation:
10 reps at 20
10 reps at 20
12 reps at 20
10 reps at 30
9 reps at 30

Cable vertical row;
10 reps at 100
10 reps at 110
8 reps at 110 (rope grip)
8 reps at 110 (rope grip)
9 reps at 110 (rope grip)

Nordic curl negatives;
5 sets of 4 reps

Plate loaded calf machine:
10 reps at 90lbs
9 reps at 100lbs (w/15 second isometric hold after last rep)
8 reps at 100lbs (w/15 second isometric hold after last rep)
7 reps at 100lbs (w/15 second isometric hold after last rep)
8 reps at 100lbs (w/10 second isometric hold after last rep)

Daily Supplements
10g creatine powder
2 scoops Mr. Hyde Signature Pre-Workout Powder
105g protein (Kirkland whey protein isolate)

Daily Vitamins:
Optimum Nutrition Men's multivitamin
GNC Mega Men's Sport multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
09/09/2026

6:00am

1:52 running on treadmill, 8.5mph 0.25 mile (avg HR 138, max HR 160)
46 minutes resistance training (avg HR 138, max HR 177)

Smith machine drag curls: VIDEO
10 reps at 45lbs
12 reps at 55lbs
10 reps at 65lbs
10 reps at 65lbs
10 reps at 65lbs

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

Goblet squat: VIDEO
10 reps at 50lbs
10 reps at 55lbs
10 reps at 60lbs
10 reps at 65lbs
10 reps at 70lbs

Seated bench knee up Russian twists: VIDEO
20 reps at 15lbs
20 reps at 15lbs
20 reps at 15lbs
18 reps at 15lbs
20 reps at 15lbs

Daily Supplements
10g creatine powder
2 scoops Mr. Hyde Signature Pre-Workout Powder
105g protein (Kirkland whey protein isolate)

Daily Vitamins:
Optimum Nutrition Men's multivitamin
GNC Mega Men's Sport multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
50mg DHEA
 
09/10/2026

5:30am

4:35, 0.5 miles (avg HR 153, max HR 163)
48 minutes resistance training (avg HR 134, max HR 163)

Seated outstretched leg bb shoulder press; VIDEO
14 reps at 35lbs
14 reps at 45lbs
12 reps at 45lbs
12 reps at 45lbs
12 reps at 45lbs

db incline bench shrug (weight listed is for each db); VIDEO
5 sets of 12 reps at 50lbs

Shoulder width pull down:
10 reps at 90lbs
9 reps at 100lbs
8 reps at 105lbs
7 reps at 110lbs
6 reps at 115lbs

db incline press (bench at 3rd notch up from flat);
7 reps at 60lbs
7 reps at 60lbs
6 reps at 60lbs
6 reps at 60lbs

Glute ham developer back hyperextension (slow reps):
6 reps at 35lbs
6 reps at 35lbs
6 reps at 35lbs
7 reps at 35lbs

Daily Supplements
10g creatine powder
2 scoops Mr. Hyde Signature Pre-Workout Powder
105g protein (Kirkland whey protein isolate)

Daily Vitamins:
Optimum Nutrition Men's multivitamin
GNC Mega Men's Sport multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
50mg DHEA
 
Last edited:
Friday weigh-in: 185.6lbs

09/11/2026

5:45am

5 minutes rowing 1100 meters (avg HR 155, max HR 165)
49 minutes resistance training (avg HR 133, max HR 172)

Dips: VIDEO
4 reps
6 reps
7 reps
8 reps
6 reps

Smith machine split squat: VIDEO
6 reps at 90lbs
6 reps at 90lbs
6 reps at 90lbs
7 reps at 90lbs

Smith machine shrugs;
10 reps at 200lbs
8 reps at 250lbs
6 reps at 270lbs
6 reps at 270lbs

Standing Sorinex roller ab roll out:
4 sets of 6 reps

Seal crawl walk:
2 sets of 25 yards

Daily Supplements
10g creatine powder
2 scoops Mr. Hyde Signature Pre-Workout Powder
80g protein (whey protein isolate)

Daily Vitamins:
Optimum Nutrition Men's multivitamin
GNC Mega Men's Sport multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
09/14/2026

5:45am

1:43 running on treadmill, 9.0mph 0.25 mile (avg HR 143, max HR 165)
53 minutes resistance training (avg HR 129, max HR 166)

Smith machine high incline press (bench at 4th notch up from flat); VIDEO
8 reps at 135lbs
6 reps at 145lbs
5 reps at 145lbs
4 reps at 145lbs
5 reps at 145lbs

V-up with medicine ball in hands and at feet; VIDEO
14 reps at 12lbs in hands and 5lbs at feet
16 reps at 12lbs in hands and 5lbs at feet
16 reps at 12lbs in hands and 5lbs at feet
16 reps at 12lbs in hands and 5lbs at feet
16 reps at 12lbs in hands and 5lbs at feet

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

BB bent over row; VIDEO
8 reps at 95lbs
10 reps at 95lbs
10 reps at 95lbs
10 reps at 95lbs
10 reps at 95lbs

Daily Supplements
10g creatine powder
2 scoops Mr. Hyde Signature Pre-Workout Powder
105g protein (Kirkland whey protein isolate)

Daily Vitamins:
Optimum Nutrition Men's multivitamin
GNC Mega Men's Sport multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
50mg DHEA
 
09/15/2026

5:40am

5 minutes rowing 1100 meters (avg HR 140, max HR 156)
66 minutes resistance training (avg HR 127, max HR 161)

BB deadlift:
6 reps at 185lbs
7 reps at 185lbs
8 reps at 185lbs
6 reps at 205lbs
4 reps at 205lbs

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

Plate loaded calf machine (slow reps):
8 reps at 90lbs
9 reps at 90lbs
8 reps at 70lbs
8 reps at 70lbs
10 reps at 70lbs

Nordic curl negatives;
6 reps
5 reps
6 reps
5 reps

Glute ham developer sit-ups, arms holding plate extended towards ceiling:
8 reps at 35lbs
7 reps at 35lbs
6 reps at 35lbs
7 reps at 35lbs
8 reps at 35lbs

Lateral raise machine;
8 reps at 55lbs
7 reps at 55lbs
7 reps at 55lbs
8 reps at 55lbs
8 reps at 55lbs

Pec fly machine;
7 reps at 175lbs
6 reps at 180lbs
5 reps at 180lbs
4 reps at 180lbs

Daily Supplements
10g creatine powder
2 scoops Mr. Hyde Signature Pre-Workout Powder
80g protein (whey protein isolate)

Daily Vitamins:
Optimum Nutrition Men's multivitamin
GNC Mega Men's Sport multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
09/16/2026

5:45am

1:39 running on treadmill, 9.5mph 0.25 mile (avg HR 141, max HR 168)
53 minutes resistance training (avg HR 122, max HR 161)

db incline press (weight listed is for each db): VIDEO
9 reps at 60lbs
8 reps at 65lbs
7 reps at 70lbs
5 reps at 75lbs

Superman pose: VIDEO
35 seconds
35 seconds
50 seconds
60 seconds

Smith machine shrugs;
8 reps at 225lbs
7 reps at 245lbs
6 reps at 275lbs
7 reps at 275lbs

Supinated grip BB wrist curls:
4 sets of10 reps at 65lbs

Daily Supplements
10g creatine powder
2 scoops Mr. Hyde Signature Pre-Workout Powder
105g protein (Kirkland whey protein isolate)

Daily Vitamins:
Optimum Nutrition Men's multivitamin
GNC Mega Men's Sport multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
50mg DHEA
 
09/17/2026

5:40am

10:00 stationary cycling Keiser M3i, (avg HR 136, max HR 149)
49 minutes resistance training (avg HR 138, max HR 170)

Arnold press (weight listed is for each db);
8 reps at 40lbs
8 reps at 40lbs
7 reps at 40lbs
7 reps at 40lbs
8 reps at 40lbs

Cable low to high cross body row;
8 reps at 25lbs
8 reps at 20lbs
8 reps at 20lbs
9 reps at 20lbs
10 reps at 20lbs

Cable pull down
10 reps at 70lbs
10 reps at 80lbs
10 reps at 90lbs
10 reps at 100lbs
11 reps at 110lbs

One legged bench sit:
5 reps
6 reps
6 reps
4 reps

Back hyperextension:
4 sets of 7 reps at 50lbs

Daily Supplements
10g creatine powder
2 scoops Mr. Hyde Signature Pre-Workout Powder
105g protein (Kirkland whey protein isolate)

Daily Vitamins:
Optimum Nutrition Men's multivitamin
GNC Mega Men's Sport multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
50mg DHEA
 
Friday weigh-in: 186.0lbs

09/17/2026

5:20am

5 minutes rowing 1100 meters (avg HR 155, max HR 165)
57 minutes resistance training (avg HR 127, max HR 158)

15 minutes of agility ladder work: VIDEO

Wall leaning db bicep curl;
6 reps at 30lbs
5 reps at 30lbs
5 reps at 30lbs
6 reps at 30lbs

Torque Tank M4 sled (at highest setting, plus 110lbs);
4 sets of 25 yd push

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

TRX band single arm row:
8 reps
9 reps
8 reps
8 reps

Landmine lateral twist swing over (weight does not include the barbell);
4 sets of 12 reps at 25lbs

Body blade work: VIDEO

Daily Supplements
10g creatine powder
2 scoops Mr. Hyde Signature Pre-Workout Powder
80g protein (whey protein isolate)

Daily Vitamins:
Optimum Nutrition Men's multivitamin
GNC Mega Men's Sport multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Last edited:
09/19/2026

7:30am

10:00 elliptical 1.03 miles (avg HR 131, max HR 172)
36 minutes resistance training (avg HR 130, max HR 167)

Kettlebell Kelso Shrugs; VIDEO
5 sets of 10 reps at 44lbs

L-Sit:
16 seconds
17 seconds
20 seconds
14 seconds

Smith machine incline press (bench at 3rd notch up from flat);
8 reps at 110lbs
8 reps at 130lbs
6 reps at 150lbs
6 reps at 160lbs

Toes past bar:
5 reps
4 reps

Daily Supplements
10g creatine powder
2 scoops Mr. Hyde Signature Pre-Workout Powder
105g protein (Kirkland whey protein isolate)

Daily Vitamins:
Optimum Nutrition Men's multivitamin
GNC Mega Men's Sport multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
50mg DHEA
 
Last edited:
09/21/2026

5:45am

1:47 running on treadmill, 9.2mph 0.25 mile (avg HR 139, max HR 167)
55 minutes resistance training (avg HR 133, max HR 160)

Elevated feet ring push ups: VIDEO
5 set of 8 reps

Copenhagen side plank crunch: VIDEO
5 sets of 10 reps

Cable bent over tricep extensions; VIDEO
12 reps at 55lbs
10 reps at 60lbs
8 reps at 60lbs
9 reps at 60lbs
10 reps at 60lbs

db pullover: VIDEO
8 reps at 40lbs
8 reps at 40lbs
8 reps at 40lbs
9 reps at 40lbs
9 reps at 40lbs

Wall leaning db bicep curl;
5 sets of 4 reps at 35lbs

Daily Supplements
10g creatine powder
2 scoops Mr. Hyde Signature Pre-Workout Powder
105g protein (Kirkland whey protein isolate)

Daily Vitamins:
Optimum Nutrition Men's multivitamin
GNC Mega Men's Sport multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
50mg DHEA
 
09/22/2026

5:30am

6:16 running on track, 0.75 miles (avg HR 158, max HR 175)
51 minutes resistance training (avg HR 126, max HR 166)

BB bench press:
6 reps at 155lbs
6 reps at 165lbs
4 reps at 175lbs
3 reps at 185lbs
8 reps at 155lbs

Cossack squat:
10 reps at 10lbs
12 reps at 5lbs
12 reps at 5lbs
12 reps at 5lbs

Seated bench knee up Russian twists:
16 reps at 9lbs
16 reps at 9lbs
18 reps at 9lbs
18 reps at 9lbs
20 reps at 9lbs

Wide grip cable lat pull down (slow reps):
6 reps at 90lbs
6 reps at 100lbs
6 reps at 100lbs
6 reps at 100lbs
8 reps at 100lbs

Seated calf extension machine;
10 reps at 340lbs
12 reps at 340lbs
10 reps at 340lbs
12 reps at 340lbs
12 reps at 350lbs

Daily Supplements
10.0g creatine (combination of powder (7.5g) & gummies (2.5g))
2 scoops Mr. Hyde Signature Pre-Workout Powder
75g protein (Kirkland whey protein isolate)

Daily Vitamins:
Optimum Nutrition Men's multivitamin
GNC Mega Men's Sport multivitamin
10,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
09/23/2026

5:45am

10:00 stationary cycling Keiser M3i, (avg HR 137, max HR 157)
48 minutes resistance training (avg HR 141, max HR 168)

Cable half kneeling high to low cross body row;
8 reps at 35lbs
10 reps at 30lbs
12 reps at 30lbs
10 reps at 35lbs
10 reps at 35lbs

BB bent over row:
8 reps at 95lbs
8 reps at 105lbs
7 reps at115lbs
6 reps at 125lbs
6 reps at 125lbs

Smith machine shrugs;
8 reps at 235lbs
8 reps at 235lbs
6 reps at 255lbs
6 reps at 265lbs
7 reps at 265lbs

24" Box Step Up:
8 reps at BW
8 reps at 20lbs
6 reps at 25lbs
5 reps at 25lbs
5 reps at 25lbs

Daily Supplements
10g creatine powder
2 scoops Mr. Hyde Signature Pre-Workout Powder
105g protein (Kirkland whey protein isolate)

Daily Vitamins:
Optimum Nutrition Men's multivitamin
GNC Mega Men's Sport multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
50mg DHEA
 
09/24/2026

5:40am

1:40 running on treadmill, 9.6mph 0.25 mile (avg HR 148, max HR 169)
45 minutes resistance training (avg HR 138, max HR 168)

db incline press (bench at 3rd notch up from flat);
10 reps at 65lbs
9 reps at 70lbs
9 reps at 70lbs
5 reps at 70lbs
5 reps at 70lbs

Restrained chest (facing into upright bench) rear delt cable face pull row;
10 reps at 40
12 reps at 45
10 reps at 50
10 reps at 55
10 reps at 60

Kneeling Sorinex roller ab roll out:
12 reps
12 reps
10 reps
12 reps
12 reps

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

Daily Supplements
10g creatine powder
2 scoops Mr. Hyde Signature Pre-Workout Powder
105g protein (Kirkland whey protein isolate)

Daily Vitamins:
Optimum Nutrition Men's multivitamin
GNC Mega Men's Sport multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
50mg DHEA
 
Last edited:
Friday weigh-in: 184.8lbs

09/25/2026

5:40am

5 minutes rowing 1100 meters (avg HR 145, max HR 160)
43 minutes resistance training (avg HR 124, max HR 165)


db reverse fly (weight listed is for each db)
9 reps at 17.5lbs
8 reps at 17.5lbs
8 reps at 17.5lbs
8 reps at 17.5lbs
8 reps at 17.5lbs

Bicycle twists:
60 reps
40 reps
36 reps
34 reps
40 reps

Lunges:
5 sets of 6 reps at 26lbs

L-Sit:
10 seconds
18 seconds
20 seconds
14 seconds
20 seconds

Farmer's carry:
1/4 mile at 26lbs

Body blade work

Daily Supplements
10g creatine powder
2 scoops Mr. Hyde Signature Pre-Workout Powder
80g protein (whey protein isolate)

Daily Vitamins:
Optimum Nutrition Men's multivitamin
GNC Mega Men's Sport multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
09/26/2026

7:30am

1:51 running on track 0.25 mile (avg HR 135, max HR 150)
47 minutes resistance training (avg HR 120, max HR 158)

BB incline press:
6 reps at 155lbs
5 reps at 155lbs
4 reps at 155lbs
4 reps at 155lbs
4 reps at 155lbs

Trap bar deadlift:
10 reps at 170lbs
9 reps at 220lbs
8 reps at 240lbs
7 reps at 260lbs
6 reps at 280lbs

BB (EZ Curl bar) bicep curl:
6 reps at 75lbs
6 reps at 75lbs
6 reps at 75lbs
6 reps at 75lbs
5 reps at 75lbs

Supinated grip BB wrist curls:
8 reps at 35lbs
9 reps at 35lbs
8 reps at 35lbs
8 reps at 35lbs
8 reps at 35lbs

Daily Supplements
10g creatine powder
2 scoops Mr. Hyde Signature Pre-Workout Powder
105g protein (Kirkland whey protein isolate)

Daily Vitamins:
Optimum Nutrition Men's multivitamin
GNC Mega Men's Sport multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
50mg DHEA
 
Last edited:
09/28/2026

5:45am

1:37 running on treadmill, 9.7mph 0.25 mile (avg HR 145, max HR 170)
44 minutes resistance training (avg HR 124, max HR 158)

Smith machine close grip high incline press (bench at 4th notch up from flat);
12 reps at 95lbs
9 reps at 115lbs
7 reps at 125lbs
4 reps at 135lbs
4 reps at 140lbs

Lying raise feet dumbbell raises (weight listed is for each db)
30 reps at 7.lbs
40 reps at 5lbs
50 reps at 5lbs
55 reps at 5lbs
60 reps at 5lbs

Wall leaning db bicep curl; (weight listed is for each db)
5 reps at 35lbs
5 reps at 35lbs
4 reps at 35lbs
4 reps at 35lbs
4 reps at 35lbs

Leg extension machine;
10 reps at 115lbs
10 reps at 135lbs
9 reps at 155lbs
8 reps at 175lbs
8 reps at 195lbs

Back hyperextension:
6 reps at 55lbs
8 reps at 55lbs
9 reps at 55lbs
7 reps at 55lbs

Daily Supplements
10g creatine powder
2 scoops Mr. Hyde Signature Pre-Workout Powder
105g protein (Kirkland whey protein isolate)

Daily Vitamins:
Optimum Nutrition Men's multivitamin
GNC Mega Men's Sport multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
50mg DHEA
 
09/29/2026

5:25am

5 minutes rowing 1100 meters (avg HR 140 max HR 160)
58 minutes resistance training (avg HR 125, max HR 165)

BB squat;
7 reps at 135lbs
8 reps at 155lbs
7 reps at 175lbs
6 reps at 185lbs
12 reps at 275lbs (half reps)

Hollow body flutter kicks:
60 seconds
50 seconds
50 seconds
50 seconds
40 seconds

Smith machine shoulder press:
10 reps at 70lbs
8 reps at 80lbs
6 reps at 90lbs
4 reps at 100lbs

Smith machine shrugs;
8 reps at 230lbs
8 reps at 250lbs
8 reps at 270lbs
6 reps at 290lbs

Daily Supplements
10g creatine powder
2 scoops Mr. Hyde Signature Pre-Workout Powder
80g protein (whey protein isolate)

Daily Vitamins:
Optimum Nutrition Men's multivitamin
GNC Mega Men's Sport multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
09/30/2026

5:45am

1:35 running on treadmill, 9.8mph 0.25 mile (avg HR 141, max HR 162)
50 minutes resistance training (avg HR 127, max HR 172)

Smith machine vertical row:
6 reps at 65lbs
8 reps at 65lbs
8 reps at 65lbs
7 reps at 65lbs
8 reps at 65lbs

Arms perpendicular to chest cable tricep extension: VIDEO
10 reps at 40lbs
10 reps at 40lbs
12 reps at 40lbs
11 reps at 45lbs
10 reps at 50lbs

Cable rope grip bicep curl: VIDEO
6 reps at 60lbs
7 reps at 60lbs
6 reps at 60lbs
7 reps at 60lbs
6 reps at 60lbs

Kneeling Sorinex roller ab roll out: VIDEO
5 sets of 8 reps

Elevated feet ring dips: VIDEO
11 reps
8 reps
7 reps

Daily Supplements
10g creatine powder
2 scoops Mr. Hyde Signature Pre-Workout Powder
105g protein (Kirkland whey protein isolate)

Daily Vitamins:
Optimum Nutrition Men's multivitamin
GNC Mega Men's Sport multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
50mg DHEA
 
10/01/2026

5:45am

10 minutes elliptical (avg HR 143, max HR 160)
40 minutes resistance training (avg HR 133, max HR 160)

db incline press (bench at 3rd notch up from flat);
8 reps at 65lbs
7 reps at 70lbs
4 reps at 75lbs
3 attempts 0 reps at 75lbs
8 reps at 65lbs

Sorinex roller side lunge
6 reps
5 reps
5 reps
4 reps
6 reps

Extended leg bent over row: VIDEO
6 reps at 55lbs
8 reps at 55lbs
6 reps at 55lbs
6 reps at 55lbs
8 reps at 55lbs

Daily Supplements
10g creatine powder
2 scoops Mr. Hyde Signature Pre-Workout Powder
105g protein (Kirkland whey protein isolate)

Daily Vitamins:
Optimum Nutrition Men's multivitamin
GNC Mega Men's Sport multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
Friday weigh in: 185.0lbs.

10/02/2026

5:30am

10 minutes elliptical (avg HR 135, max HR 148)
48 minutes resistance training (avg HR 123, max HR 161)

Smith machine split squat:
8 reps at 70lbs
6 reps at 100lbs
7 reps at 100lbs
6 reps at 100lbs
6 reps at 100lbs

123 db Hammer grip bicep curls (weight listed is for each db):
3 reps at 35lbs (12 reps per arm)
4 reps at 35lbs (20 reps per arm)
3 reps at 35lbs (12 reps per arm)
4 reps at 35lbs (20 reps per arm)
4 reps at 35lbs (20 reps per arm)

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

Raised feet push up (feet on smith machine bar at 5th notch):
10 reps
6 reps
6 reps
8 reps

Daily Supplements
10g creatine powder
2 scoops Mr. Hyde Signature Pre-Workout Powder
105g protein (Kirkland whey protein isolate)

Daily Vitamins:
Optimum Nutrition Men's multivitamin
GNC Mega Men's Sport multivitamin
5,000mg Vitamin D3
250mg Magnesium
99mg Potassium
 
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