The League of Extraordinary Gentlemen

[kconnell]

Wednesday Jun 15, 2016 - Back and Biceps

BACK

Lat Pulldown
13,12,11 x 135

Seated Row
14,12,10 x 135

Stretch

BICEPS
-----
E-Z Cable Curl - Fat Gripz - 3 feet away
12,11,10,9 x 115
-- note, this is a double pulley system which halves the weight

Zottman Curl
11,10,10,9 X 40

Reverse Curl
12,8,7 X 45 - 10 sec pause between

[kconnell]

Thursday Jun 16, 2016 - Triceps & Delts

TRICEPS
Bench Dips
18 x 45 warmup, then 18,18,17,15,15,15 x 90

Rope Pushdowns - Start 3 feet out, then compound (drop) set after moving underneath pulley
12-1,11-1,11-2,11-1 x 135 - Flare out at bottom

SHOULDERS
Face Pulls - Spread rope at contraction
13,13.11,10 x 115

Lateral Raise
10,10,9 x 30

Face-Down on Bench Rear Lateral Raise
8,8 x 30

[kconnell]

Friday Jun 17, 2016 - Legs

HAMSTRINGS
-----
Compound Set
Stiff-Leg Deadlifts
11,11,11 x 205 -
Seated Leg Curl - up next time
12,11,10 X 130 - forgot to increase


QUADRICEPS - CALVES - SUPERSET
-----
Smith Squat - Full Parallel
12,12,12,11,10 x 225 - UP next time
Seated Calf
19,17,17,18,17 x 115 - UP next time

[lonniej]

Solid training Keith..Smith squats are looking good!!

[kconnell]

Saturday Jun 18, 2016 - Back and Biceps

BACK

Lat Pulldown
14,12,11 x 135

Seated Row
14,12,10 x 135

Stretch

BICEPS
-----
E-Z Cable Curl - Fat Gripz - 3 feet away
12,11,10,10 x 115
-- note, this is a double pulley system which halves the weight

Zottman Curl
11,10,10,9 X 40

Reverse Curl
12,9,8 X 45 - 10 sec pause between

[kconnell]

Solid training Keith..Smith squats are looking good!!

Thanks. That's what happens sometimes. A burst of energy and power man I'm sore too. Good stuff.

[kconnell]

Monday Jun 20, 2016 - Triceps & Delts

TRICEPS
Bench Dips
20 x 45 warmup, then 13,13,11,10,10 x 100 UP 10

Rope Pushdowns - Start 3 feet out, then compound (drop) set after moving underneath pulley
13-2,12-1,11-2,11-1 x 135 - Flare out at bottom

SHOULDERS
Face Pulls - Spread rope at contraction
13,13.12,10 x 115

Lateral Raise
10,10,9 x 30

Face-Down on Bench Rear Lateral Raise
8,8 x 30

[kconnell]

Tuesday Jun 21, 2016 - Legs

Time to change up the routine.

HAMSTRINGS
-----
Compound Set
Lying Leg Curl
9,9,9 x 70
Seated Leg Curl - up next time
9,7,7 X 145 - UP


QUADRICEPS - CALVES - SUPERSETS
-----
Leg Extension
8,9,8,8 X 115 (plate load)
Seated Calf
17,18,15,16 X 115 (plate load)

Leg Press
9,9,10,10 x 430 - Starting back light but heavy on concentration. UP next time
Leg Press Calf
13,13,13,13 x 430

[kconnell]

Wednesday Jun 22, 2016 - Back and Biceps

New routine

BACK

Dumbbell Incline Bench Rows
12,12,10 x 60 - Makr the back squeeze

Lat Pulldown
13,11,10 x 135

Stretch

BICEPS
-----
Incline Curl
12,12,10,10 x 40

Cable Scott Curl
9,7,7,7 X 70 - Double Pulley

[kconnell]

Thursday Jun 23, 2016 - Triceps & Delts

New routine

Added some chest work
Incline DB Press
8 X 50s
Decline DB Press
8 X 50s

TRICEPS
Low Cable Rope Tricep Extension
11,11,11,9 x 90 - Double pulley

Rope Pushdowns - Start 3 feet out, then compound (drop) set after moving underneath pulley
13-2,12-1,11-2,10-1 x 135 - Flare out at bottom

SHOULDERS
Face Pulls - Spread rope at contraction
14,13.11,11 x 115

Lateral Raise
10,10,9 x 30

Face-Down on Bench Rear Lateral Raise
8,8 x 30

[JohnButz]

Nice work Keith!

[lonniej]

Great workouts as usual Keith..Enjoy your weekend!!

[kconnell]

Great workouts as usual Keith..Enjoy your weekend!!

Thanks Lonnie! You do the same.

[kconnell]

Nice work Keith!

Thanks John!

[kconnell]

Saturday Jun 25, 2016 - Legs

HAMSTRINGS
-----
Compound Set
Lying Leg Curl
10,9,9 x 70
Seated Leg Curl - up next time
9,8,7 X 145


QUADRICEPS - CALVES - SUPERSETS
-----
Leg Extension
9,9,10,9 X 115 (plate load)
Seated Calf
18,17,16,15 X 115 (plate load) - UP next time

Leg Press
8,10,10,10 x 530
Leg Press Calf
11,11,11,10 x 530

[kconnell]

Sunday Jun 26, 2016 - Back and Biceps

BACK

Dumbbell Incline Bench Rows
13,12,10 x 60 - Make the back squeeze

Lat Pulldown
14,11,10 x 135

Stretch

BICEPS
-----
Incline Curl
13,12,12,11 x 40

Cable Scott Curl
10,20,10,9 X 70 - Double Pulley w/ Fat Gripz

Hanging Leg Raise
3 sets

[kconnell]

Monday Jun 27, 2016 - Triceps & Delts

TRICEPS
Low Cable Rope Tricep Extension
11,10,10,9 x 90 - Double pulley

Rope Pushdowns -
9,9,8,8 x 135 - close-grip
---figured this out on the 'empty' warmup

SHOULDERS
Face Pulls - Spread rope at contraction
14,13.12,11 x 115

Lateral Raise
10,10,9 x 30

Face-Down on Bench Rear Lateral Raise
9,8 x 30

[kconnell]

Tuesday Jun 28, 2016 - Legs

HAMSTRINGS
-----
Compound Set
Lying Leg Curl
11,10,9 x 70
Seated Leg Curl - up next time
10,8,8 X 145


QUADRICEPS - CALVES - SUPERSETS
-----
Leg Extension
10,9,9,9 X 115 (plate load)
Seated Calf
12,12,12,12 X 130 (plate load) - UP 15

Leg Press
10,10,10,10 x 530
Leg Press Calf
12,11,11,10 x 530

[kconnell]

Wednesday Jun 29, 2016 - Back and Biceps

BACK

Dumbbell Incline Bench Rows
13,12,11 x 60 - Make the back squeeze

Lat Pulldown
13,10,10 x 135

Stretch

BICEPS
-----
Incline Curl
13,13,12,10 x 40

Cable Scott Curl
11,11,10,9 X 70 - Double Pulley w/ Fat Gripz

Hanging Leg Raise
3 sets

[kconnell]

Friday Jul 01, 2016 - Triceps & Delts

TRICEPS
Low Cable Rope Tricep Extension
12,12,11,11 x 90 - Double pulley

Rope Pushdowns -
10,9,8,9 x 135 - close-grip

SHOULDERS
Face Pulls - Spread rope at contraction
14,12,11,11 x 115

Lateral Raise
10,10,9 x 30

Face-Down on Bench Rear Lateral Raise
9,8 x 30

[kconnell]

Saturday Jul 02, 2016 - Legs

HAMSTRINGS
-----
Compound Set
Lying Leg Curl
11,11,10 x 70
Seated Leg Curl - up next time
10,10,10 X 145


QUADRICEPS - CALVES - SUPERSETS
-----
Leg Extension
10,10,10,10 X 115 (plate load)
Seated Calf
12,12,12,12 X 130 (plate load)

Leg Press
10,10,10,10 x 530
Leg Press Calf
13,12,12,12 x 530

[lonniej]

Nice work Keith..Hope your weekend is going well!!

[kconnell]

Sunday Jul 03, 2016 - Back and Biceps

BACK

Dumbbell Incline Bench Rows
12,12,11 x 60 - Make the back squeeze

Lat Pulldown
12,11,10 x 135

Stretch

BICEPS - afternoon
-----
Incline Curl
12,12,12,10 x 40

Cable Scott Curl
11,11,10,9 X 70 - Double Pulley w/ Fat Gripz

[kconnell]

Nice work Keith..Hope your weekend is going well!!

Thanks. Very busy. Wish things did 100% go my way. Lots of obstacles.

Hope you have a safe and wonderful Independence Day.

[kconnell]

Wednesday Jul 06, 2016 - Triceps & Delts

TRICEPS
Low Cable Rope Tricep Extension
12,12,13,11 x 90 - Double pulley

Rope Pushdowns -
10,10,10,9 x 135 - close-grip

SHOULDERS
Face Pulls - Spread rope at contraction
15,13,12,11 x 115

Lateral Raise
10,10,9 x 30

Face-Down on Bench Rear Lateral Raise
9,8 x 30

[kconnell]

Thursday Jul 07, 2016 - Legs

HAMSTRINGS
-----
Compound Set
Lying Leg Curl
12,12,11 x 70
Seated Leg Curl
10,10,10 X 145


QUADRICEPS - CALVES - SUPERSETS
-----
Leg Extension
11,11,10,10 X 115 (plate load)
Seated Calf
13,13,12,12 X 130 (plate load)

Leg Press
13,13,12,12 x 530
Leg Press Calf
13,13,12,12 x 530

[kconnell]

Saturday Jul 09, 2016 - Back and Biceps

BACK

Dumbbell Incline Bench Rows
13,12,11 x 60 - Make the back squeeze

Lat Pulldown
12,11,10 x 135

Stretch

BICEPS - afternoon
-----
Incline Curl
13,12,11,10 x 40

Cable Scott Curl
11,10,10,8 X 70 - Double Pulley w/ Fat Gripz

[lonniej]

Solid training Keith!!

[kconnell]

Solid training Keith!!

Thanks Lonnie!

[kconnell]

Sunday Jul 09, 2016 - Triceps & Delts

TRICEPS
Low Cable Rope Tricep Extension
13,12,12,11 x 90 - Double pulley

Rope Pushdowns -
10,10,10,9 x 135 - close-grip

SHOULDERS
Face Pulls - Spread rope at contraction
16,13,12,12 x 115

Lateral Raise
10,10,9 x 30

Face-Down on Bench Rear Lateral Raise
9,8 x 30