The League of Extraordinary Gentlemen

[kconnell]

Wednesday August 05, 2015 - Legs


HAMSTRINGS
-----
Superset
Stiff-Leg Deadlifts
13,13,13 x 135
Lying Leg Curl -
13,13,12 x 70


QUADRACEPS
-----
Hack Squat
9,8,8,7 x 230 -- UP 25

Squat Rest at bottom 2 seconds
7,7,6 x 225 -- UP 20

CALVES
-------
Standing Calf
14,12,11,10 x 140

Seated Calf
9,8,7,7 x 120

[JohnButz]

Dips, Chins, Squats. What a surprise!

Actually, that's great. Getting some basics in is a great way.

Wednesday August 05, 2015 - Legs


HAMSTRINGS
-----
Superset
Stiff-Leg Deadlifts
13,13,13 x 135
Lying Leg Curl -
13,13,12 x 70


QUADRACEPS
-----
Hack Squat
9,8,8,7 x 230 -- UP 25

Squat Rest at bottom 2 seconds
7,7,6 x 225 -- UP 20

CALVES
-------
Standing Calf
14,12,11,10 x 140

Seated Calf
9,8,7,7 x 120

Thanks Keith! Nice leg session. I think I may take a rest day today (no sprints either.)

[kconnell]

Thursday August 06, 2015 - Back, Biceps

BACK

Face-Down on Incline Bench DB Rows
17,15,14,13 x 65

Seated Row -
12,11,10,9 x 140

Stretch

BICEPS - Change things a bit
-----
E-Z Cable Curl Negatives Fat Gripz, med grip. 5 seonc dnegatives
1st set non-negatives - 14 x 90
12,9,9,8 x 125

Cable Concentration Curl
11,10,8,8 x 35

-----
FOREARMS
-----
Cable Concentration Curl
2 sets

Standing Wrist Curl
12,10 x 115


Ab Wheel
2 sets

[JohnButz]

Do you still employ farmers walks Keith?

[JohnButz]

Ever since I first started training with weights, I’ve always kept a workout journal.

Early on it was notebooks and tablets, later it became digital on website forums. Now I actually do a combination of both.



Some people simply track reps & sets, some get a little more detailed with specifics of diet, and some do all of that plus chronicle other facets of their lives—“Dear Diary……… ”



I remember being at a gym in the late 90’s and jotting down some details after a set and one of my fellow gym-members jokingly say “Hey John, stop doing your homework and hit some weights.”

We laughed about it, but to me recording the details of my training was crucial for future progression.

As the saying goes, “If you don’t keep score, how do you know when you are winning?”



In the commercial gyms I have been in very few trainees seemed like they were recording their workouts and the truth be told, most of them never really seemed to make any significant changes in strength nor body-composition at all.



With benchmarks created by recording training goals in your journal, you will lay a foundation that will keep you accountable, interested, and motivated and it will surely amaze you when you see how far you have come.



A journal is a great accountability tool and a very cool item to not only track progression, but to also look back and see what was going on at that point in your training career.



John

[lonniej]

Nice work Keith!!

Agree John, a journal is important..I used to write it all down in a note book but I have gotten lazy and just keep a digital journal now!

[JohnButz]

Nice work Keith!!

Agree John, a journal is important..I used to write it all down in a note book but I have gotten lazy and just keep a digital journal now!

I think with the flexibility of phones a lot of people are doing the same. There are some incredible apps out there for tracking workouts.

[kconnell]

Friday August 07, 2015 - Triceps, Chest, Delts


TRICEPS
-----
Tricep Pushdown Start 3 feet out, then move under pulley (like a superset)
18-4,16-4,15-4,15-4 x 90

Incline Facing Away Low Cable Overhead Tricep Extension -
15,13,12,11 x 70

CHEST
-----
Cable Crossover - SKIPPED (time)
12 x 45

DELTS
-----
Superset
[b]Med-Grip Upright Cable Row/b] Fat Gripz, med grip
14,12,12 x 90
Rope Face Pulls
14,12,11 x 90

Scott/Arnold Press - Emphasize Lateral
10,8,7 x 35

Face-Down Rear Lateral Raise - Slow, Protracted
8,7 x 15

1-Arm Cable Lateral Rear
10 x 20

[JohnButz]

Training
Chins BW+40x 5 sets of 3
Squats 155x 4 sets of 4
Dips BW+50x 4 sets of 8

[kconnell]

Do you still employ farmers walks Keith?

Not now. Haven't for about 3 months. Just change things up a bit. Probably will again soon though.

[kconnell]

Saturday August 08, 2015 - Legs


HAMSTRINGS
-----
Superset
Stiff-Leg Deadlifts
14,13,13 x 135
Lying Leg Curl -
14,13,13 x 70


QUADRACEPS
-----
Hack Squat
10,9,9,9 x 230 --

Squat Rest at bottom 2 seconds
9,8,7 x 225 --

CALVES
-------
Standing Calf
14,11,11,10 x 140

Seated Calf
8,8,8,7 x 120

[JohnButz]

Saturday August 08, 2015 - Legs


HAMSTRINGS
-----
Superset
Stiff-Leg Deadlifts
14,13,13 x 135
Lying Leg Curl -
14,13,13 x 70


QUADRACEPS
-----
Hack Squat
10,9,9,9 x 230 --

Squat Rest at bottom 2 seconds
9,8,7 x 225 --

CALVES
-------
Standing Calf
14,11,11,10 x 140

Seated Calf
8,8,8,7 x 120

Good session! Enjoy your weekend KC!

[JohnButz]

Training
Squats 155x 5sets of 3
Dips BW+75x 4sets of 4
Chins BW+15x 4 sets of 8

[kconnell]

Training
Squats 155x 5sets of 3
Dips BW+75x 4sets of 4
Chins BW+15x 4 sets of 8

In - n - out. I'm going to do a quick back-n-biceps and into work for a bit. Man, I hate working Sunday.

[kconnell]

Nice work Keith!!

Agree John, a journal is important..I used to write it all down in a note book but I have gotten lazy and just keep a digital journal now!

Thanks. I agree with you. I used to do paper, but electronic is better.

[kconnell]

Sunday August 09, 2015 - Back, Biceps

BACK

Face-Down on Incline Bench DB Rows
19,16,14,14 x 65 - UP next time...

Seated Row -
14,12,11,10 x 140

Stretch

BICEPS
-----
E-Z Cable Curl Negatives Fat Gripz, med grip. 5 seonc dnegatives
1st set non-negatives - 16 x 90
10,9,9,8 x 125

Cable Concentration Curl
10,9,8 x 35

-----
FOREARMS -- SKIPPED
-----
Cable Concentration Curl
2 sets

Standing Wrist Curl
12,10 x 115


Ab Wheel
2 sets

[JohnButz]

Through this health & fitness lifestyle, I have made some great associates, some of which I have become what I would consider friends—-even though we may have never met in person.

Oftentimes I seem to connect with individuals that aren’t necessarily the typical competitive body-builder/fitness competitor-type.



I call this circle “The Island Of Misfit Toys” after the Christmas program that plays every year.

The toys in the program are flawed in some way. There’s a toy airplane that can’t fly, a water pistol that squirts jelly, a bird that swims, a bear with wings, and a “Charlie” in the box.

You get the idea, flawed in some way, but they bring a unique and refreshing perspective to the world that surely is in need of it.



A few years back I was fortunate to meet a great guy and we would joke about our deficiencies hence I deemed us “The Island Of Misfit Toys.”

Without getting into details this man I speak of was a true gentleman but had all sorts of challenges in his life.



Everyday was a battle for him but he was so inspirational as he dedicated his whole life to training people that were also dealing with various challenges.

He trained people with severe arthritis, the morbidly obese, and people suffering from all sorts of ailments, all the while dealing with his own personal demons.

He would describe techniques he would use for clients suffering with various debilitations and how he would personalize programs for each particular client he trained.

Everybody received a personal touch and his clients absolutely loved him.



Purely speculation here on my part, but I believe like myself his own training was his meditation and escape from the world.

We would talk about training and ideas all the time and once I asked him how does he get himself to workout when he is going through a particular tough time as this was so prevalent in his life.

He laughed and said “You know, believe it or not no one has ever asked me that.”

He told me on the particularly rough days, he would tell himself “Just ten minutes.”



From http://www.freeimages.com/

Basically he would commit to only ten minutes to working out, that’s it.

If that went fine he would commit to another 10 minutes and so on.

He would have a lazer sharp focus for those ten minutes and put every ounce of himself that he had into it.



I think that is a great concept. You can do just about anything for ten minutes.



My friend unfortunately passed away on his birthday late last year, but I will forever remember him and the advice and encouragement he gave me.

His legacy lives on in the lives he touched and whoever came into contact with him was better for it.

He was a gentle soul, extremely knowledgeable, and unbelievably giving. The world suffers without him.

R.I.P my friend. You are missed.

[kconnell]

Monday August 10, 2015 - Triceps, Chest, Delts


TRICEPS
-----
Tricep Pushdown Start 3 feet out, then move under pulley (like a superset)
19-4,18-4,16-4,15-4 x 90

Incline Facing Away Low Cable Overhead Tricep Extension -
16,14,12,12 x 70

CHEST
-----
Cable Crossover
12 x 45

DELTS
-----
Superset
[b]Med-Grip Upright Cable Row/b] Fat Gripz, med grip
13,12,12 x 90
Rope Face Pulls
12,12,11 x 90

Scott/Arnold Press - Emphasize Lateral
11,9,8 x 35

Face-Down Rear Lateral Raise - Slow, Protracted
8,7 x 15

1-Arm Cable Lateral Rear
13 x 20 -- UP next time

[kconnell]

Tuesday August 11, 2015 - Legs


HAMSTRINGS
-----
Superset
Stiff-Leg Deadlifts
14,13,13 x 135
Lying Leg Curl -
13,13,13 x 70


QUADRACEPS
-----
Hack Squat
11,9,9,9 x 230 --

Squat Rest at bottom 2 seconds
9,9,8 x 225 --

CALVES
-------
Standing Calf
17,14,14,13 x 140

Seated Calf
10,9,8,7 x 120

[lonniej]

nice tribute John!

Good looking workouts Keith!

[kennknee]

Thought I'd check in.

[JohnButz]

nice tribute John!

Good looking workouts Keith!

Thanks Lonnie! Hope your week is going well!

[JohnButz]

Thought I'd check in.

Great to have you in here man! Post up your workouts if you can.

[JohnButz]

Training
Dips BW+75x 5 sets of 3
Chins BW+45x 4 sets of 4
Squats 150x 4 sets of 8

[kconnell]

Wednesday August 12, 2015 - Back, Biceps

BACK

Face-Down on Incline Bench DB Rows
13,13,12,10 x 75 - UP

Seated Row -
12,11,10 x 140

Stretch

BICEPS
-----
E-Z Cable Curl Negatives Fat Gripz, med grip. 5 second negatives
1st set non-negatives - 16 x 90
11,8,9,8 x 125

Cable Concentration Curl
10,8,7 x 35

-----
FOREARMS -- SKIPPED
-----
Wrist Roller
2 sets

Standing Wrist Curl
12,10 x 115


Ab Wheel
2 sets

[kconnell]

nice tribute John!

Good looking workouts Keith!

Thanks. Feels great.

Thought I'd check in.

Glad to see you in here, Kenny.

[kconnell]

Thursday August 13, 2015 - Triceps, Chest, Delts


TRICEPS
-----
Tricep Pushdown Start 3 feet out, then move under pulley (like a superset)
19-5,17-4,16-3,15-3 x 90

Incline Facing Away Low Cable Overhead Tricep Extension -
17,14,14,12 x 70

CHEST - SKIPPED
-----
Cable Crossover
12 x 45

DELTS
-----
Superset
[b]Med-Grip Upright Cable Row/b] Fat Gripz, med grip
12,12,12 x 90
Rope Face Pulls
12,11,11 x 90

Scott/Arnold Press - Emphasize Lateral
11,9,8 x 35

Face-Down Rear Lateral Raise - Slow, Protracted
8,7 x 15

1-Arm Cable Lateral Rear
8 x 25 -- UP

[JohnButz]

Training
Chins BW+40x 5 sets of 3
Squats 165x 4 sets of 4
Dips BW+55x 4 sets of 8

[JohnButz]

These days, I don’t use much supplementation to my diet at all.

I believe in fueling your body with good nutritious foods with an emphasis on priming the body for testosterone optimization.

I regularly eat whole eggs, Ezekiel bread with peanut butter, salads with, Kale, Tomatoes, baked fries & baked chicken—-also topped with either French or Ranch dressing.

I also make sure that I get a daily serving of fish oil (I take 6 capsules a day.) 5000 i.u. of Vitamin D along with a multi-vitamin.

I like to drink black coffee upon waking up or even pre-workout if needed.

But as far as supplementation goes, that’s about it. Once in a while I’ll supplement with some creatine, but lately I have not.

Red Wine

I drink a glass of red wine nearly every night before bed. There is a plethora of information on the internet regarding the awesome health benefits of red wine, especially the dryer types (Cabernet, Grenache, Merlot, Sangiovese, Shiraz etc.) that contain a higher concentration of anti-oxidants and reservatrol.

In moderation, red wine is good for your heart, circulation, is an anti-inflammatory, and does wonders for your skin.

I consider it a part of my supplementation, but excess alcohol in any form can be very problematic.

In the end you have to make the decision for yourself if including red wine in your diet supplementation is for you.



John

[kconnell]

Saturday August 14, 2015 - Legs


HAMSTRINGS
-----
Superset
Stiff-Leg Deadlifts
13,13,12 x 135
Lying Leg Curl -
13,13,13 x 70


QUADRACEPS
-----
Hack Squat
11,9,9,9 x 230 --

Squat Rest at bottom 2 seconds
10,8,8 x 225 --

CALVES
-------
Standing Calf
17,15,14,12 x 140

Seated Calf
13,11,9,9 x 120