The League of Extraordinary Gentlemen

[kconnell]

Black Friday November 22, 2018 - Back and Biceps

6.5 hours sleep.

Rotator Cuff Exercises

BACK
------
Lat Pulldown
13,12,10,8 x 130

1-Arm Low Cable Row N-S
14-11-9 x 80

Stretch

BICEPS
-----
Incline Curls
17,15,14,13 x 35

E-Z Curl
14,13,11,10 x 70

Farmers Walk
60 seconds x 65 x 1 set

Reverse Wrist Roller
2.5 times up with 20 pounds (nonstop)

Ab Coaster
17-12-10 - Alternating All non-stop

Hyperextensions
15,14 - Straight, Alternating

[kconnell]

Training: Sort of non-descript full body session. Tomorrow will be a run or conditioning, and then I'm hoping to finally get on a progressive plan. I'm thinking of dropping back to 3 full-body sessions/week (A/B days) and running or conditioning on the in between days.

3X full body may be the best for you in your current situation.

The 185 was, I think, for 6 reps. I was going more for strength at that point but since then I’ve dropped most strength training that involves lower reps and very heavy weight. Getting older stinks and I want to be able to lift and train until I die. After all, we all want to look like Lonnie when we get near 80!

I train now with more moderate weight but still heavy for a beginner and concentrate very hard on the motion. You know, mind-muscle connection.

[JohnButz]

Running intra-city 20 minutes

[kconnell]

Running intra-city 20 minutes

How far do you travel in 20 minutes? I haven’t run for that long in a long time. I may run for 10 minutes but not much I can do out in the country-just around in circles. Can’t run near the highway nor ride the bike. Way too dangerous with the crazies that drive around here at 80 mph.

[kconnell]

Saturday November 24, 2018 - Chest, Triceps & Delts

Slept 7.5 hours

15 minutes aerobics

Rotator Cuff Exercises


CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
16,13 x 35

TRICEPS
Bench Dips
17,16,14,12 x 90

Rope Triceps Pushdown
13,12,11,9 x 100


SHOULDERS
Incline Front Raise
15,12 x 30.

Peak Contract 3 seconds
Lateral Raises
14,12,11 x 25

Bent-Over Laterals
14,12 x 25
--
Ab Coaster straight, 5 sec rest
20-17–12

[b]Hypetextensions [:b]
15,14 straight, alternating

[JohnButz]

How far do you travel in 20 minutes? I haven’t run for that long in a long time. I may run for 10 minutes but not much I can do out in the country-just around in circles. Can’t run near the highway nor ride the bike. Way too dangerous with the crazies that drive around here at 80 mph.

I estimate about 2.5 miles or so. There is a track nearby, but I get bored with it.

Saturday November 24, 2018 - Chest, Triceps & Delts

Slept 7.5 hours

15 minutes aerobics

Rotator Cuff Exercises


CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
16,13 x 35

TRICEPS
Bench Dips
17,16,14,12 x 90

Rope Triceps Pushdown
13,12,11,9 x 100


SHOULDERS
Incline Front Raise
15,12 x 30.

Peak Contract 3 seconds
Lateral Raises
14,12,11 x 25

Bent-Over Laterals
14,12 x 25
--
Ab Coaster straight, 5 sec rest
20-17–12

[b]Hypetextensions [:b]
15,14 straight, alternating

Nice push session Keith!

[JohnButz]

Morning BW was 141.5, I've decided to drop back to 3 full-body sessions/week.

Training:
Squats
45x10 95x5 135x5,5,5

Dips
BWx10 BW+50x5,5,5

D.Row
20x8,8,8 each arm

Chin-ups
BWx10,10,10

C.Raises
BWx15,15

alt with

Triceps Extensions
35x10,10

Nutrition:

Calories 2,874
Carbs 181
Fat 96
Protein 150

[kconnell]

Morning BW was 141.5, I've decided to drop back to 3 full-body sessions/week.

Training:
Squats
45x10 95x5 135x5,5,5

Dips
BWx10 BW+50x5,5,5

D.Row
20x8,8,8 each arm

Chin-ups
BWx10,10,10

C.Raises
BWx15,15

alt with

Triceps Extensions
35x10,10

Nutrition:

Calories 2,874
Carbs 181
Fat 96
Protein 150

That sounds quite light (and lean). How y’all are you?

[kconnell]

Monday November 26, 2018 - Legs

Slept 6+2+1=9 hours

25 minutes aerobics

Felt great. Hey, 9 hours sleep even if broken... I’ll take it! Was planning an increase on squats

HAMSTRINGS
-----
Compound Set
Seated Leg Curl
15,13,12 x 175
SLD
12,11,10 x 185
Negative Hamstring Curl
7

QUADRICEPS
-----
SuperSet
Smith Squat
10x135, ,8,8,8,7 x 205
Seated Calf
24,22,20,19,17 x 130


Ab Coaster - Straight, 5 secs rest.
20-17-12

[JohnButz]

That sounds quite light (and lean). How y’all are you?

I'm right about 5' 7.5" I think I shrunk a half inch the past few years.

Monday November 26, 2018 - Legs

Slept 6+2+1=9 hours

25 minutes aerobics

Felt great. Hey, 9 hours sleep even if broken... I’ll take it! Was planning an increase on squats

HAMSTRINGS
-----
Compound Set
Seated Leg Curl
15,13,12 x 175
SLD
12,11,10 x 185
Negative Hamstring Curl
7

QUADRICEPS
-----
SuperSet
Smith Squat
10x135, ,8,8,8,7 x 205
Seated Calf
24,22,20,19,17 x 130


Ab Coaster - Straight, 5 secs rest.
20-17-12

Nice work on those squats!

[JohnButz]

Training:

Squats
45x10 95x5, 140x5,5,5

Incline Bench
45x10 95x5,5,5

SLDL
95x8,8,8

Pull-ups
BWx8,8,8

Hanging knee-ups
BWx15,15

alt with

EZ Curls
35x10,10

[kconnell]

Tuesday November 27, 2018 - Back and Biceps

6.5+1=7.5 hours sleep.

30 minutes aerobics

Rotator Cuff Exercises

BACK
------
Lat Pulldown
13,13,11,9 x 130

1-Arm Low Cable Row N-S
14-12-9 x 80

Stretch

BICEPS
-----
Incline Curls
17,16,14,13 x 35

E-Z Curl
14,13,11,10 x 70

Farmers Walk
60 seconds x 65 x 1 set

Reverse Wrist Roller
2.5 times up with 20 pounds (nonstop)

Ab Coaster
17-12-10 - Alternating All non-stop

Hyperextensions
15,14 - Straight, Alternating

[kconnell]

Wednesday November 28, 2018 - Chest, Triceps & Delts

Slept 6 hours

30 minutes aerobics

Rotator Cuff Exercises


CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
16,13 x 35

TRICEPS
Bench Dips
17,16,14,13 x 90

Rope Triceps Pushdown
14,13,11,10 x 100


SHOULDERS
Incline Front Raise
15,12 x 30.

Peak Contract 3 seconds
Lateral Raises
14,12,11 x 25

Bent-Over Laterals
14,12 x 25
--
Ab Coaster straight, 5 sec rest
20-17–12

[b]Hypetextensions [:b]
15,14 straight, alternating

[JohnButz]

Training:

Squats
45x10 95x5 140x5,5,5

Dips
BWx10 BW+55x5,5,5

D. Row
25x8,8,8

Chins
BW+2.5x10,10,10

C. Raises
BW+2.5x15,15

Triceps Extension
40x10,10

Calories 2,893 Carbs 206 Fat 97 Protein 167

[kconnell]

What are C Raises?

[kconnell]

Thursday November 29, 2018 - Legs

Slept 6 hours

60 minutes aerobics

HAMSTRINGS
-----
Compound Set
Seated Leg Curl
15,13,12 x 175
SLD
12,11,10 x 185
Negative Hamstring Curl
7

QUADRICEPS
-----
SuperSet
Smith Squat
10x135, ,8,8,8,8 x 205
Seated Calf
25,22,20,19,17 x 130


Ab Coaster - Straight, 5 secs rest.
20-17-12

[JohnButz]

What are C Raises?

Standing calf raises. I do them on a basement step.

[JohnButz]

Training:

Farmers Walk Medley

15'sx 200 feet.
20'sx 200 feet.
25'sx 200 feet.
30'sx 200 feet.
35'sx 200 feet.
40'sx 200 feet.
45'sx 200 feet.
50'sx 200 feet.
50'sx 200 feet.
50'sx 200 feet.

[kconnell]

Training:

Farmers Walk Medley

15'sx 200 feet.
20'sx 200 feet.
25'sx 200 feet.
30'sx 200 feet.
35'sx 200 feet.
40'sx 200 feet.
45'sx 200 feet.
50'sx 200 feet.
50'sx 200 feet.
50'sx 200 feet.

Wow. Lots of farming!

[kconnell]

Friday November 27, 2018 - Back and Bice30

6 hours sleep.

30 minutes aerobics

Rotator Cuff Exercises

BACK
------
Lat Pulldown
13,13,11,9 x 130

1-Arm Low Cable Row N-S
14-12-9 x 80

Stretch

BICEPS
-----
Incline Curls
17,16,15,13 x 35
Should increase these soon

E-Z Curl
14,13,12,11 x 70 - Up next time

Farmers Walk
60 seconds x 65 x 1 set

Reverse Wrist Roller
2.5 times up with 20 pounds (nonstop)

Ab Coaster
17-12-10 - Alternating All non-stop

Hyperextensions
15,14 - Straight, Alternating

[JohnButz]

Nice work in here Keith!

[kconnell]

Saturday December 1, 2018 - Chest, Triceps & Delts

Slept 7 hours

20 minutes aerobics

Rotator Cuff Exercises


CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
17, 13 x 35

TRICEPS
Bench Dips
18,16,15,13 x 90

Rope Triceps Pushdown
14,13,11,11 x 100


SHOULDERS
Incline Front Raise
15,13 x 30.

Peak Contract 3 seconds
Lateral Raises
14,12,11 x 25

Bent-Over Laterals
14,12 x 25
--
Ab Coaster straight, 5 sec rest
20-17–12

[b]Hypetextensions [:b]
15,14 straight, alternating

[kconnell]

Nice work in here Keith!

Thanks John! Keep up the good work!

[kconnell]

Sunday December 2, 2018 - Legs

Slept 5 hours

10 minutes aerobics

HAMSTRINGS
-----
Compound Set
Seated Leg Curl
15,13,12 x 175
SLD
12,11,10 x 185
Negative Hamstring Curl
7

QUADRICEPS
-----
SuperSet
Smith Squat
10x135, 10,9,8,8 x 205
Seated Calf
25,22,20,19,18 x 130


Ab Coaster - Straight, 5 secs rest.
20-17-13

[JohnButz]

Sunday December 2, 2018 - Legs

Slept 5 hours

10 minutes aerobics

HAMSTRINGS
-----
Compound Set
Seated Leg Curl
15,13,12 x 175
SLD
12,11,10 x 185
Negative Hamstring Curl
7

QUADRICEPS
-----
SuperSet
Smith Squat
10x135, 10,9,8,8 x 205
Seated Calf
25,22,20,19,18 x 130


Ab Coaster - Straight, 5 secs rest.
20-17-13

Light sleep, but still a solid session! Any thought of doing a bodybuilding show in the future Brother?

[JohnButz]

Training:

Squats
45x10 95x5 145x5,5,5

Incline Bench
45x10 100x5,5,5

SLDL
100x5,5,5

Pull-ups
BW+2.5x8,8,8

Knee-ups
BWx15,15

alt with

EZ Curls
40x10,10

[kconnell]

Tuesday December 3, 2018 - Back and Biceps

3+5=8 hours sleep. (2 hours in between)

10 minutes aerobics

Rotator Cuff Exercises

BACK
------
Lat Pulldown
14,13,11,10 x 130

1-Arm Low Cable Row N-S
14-12-9 x 80

Stretch

BICEPS
-----
Incline Curls
13,13,11,9 x 40 - UP 5
Should increase these soon

E-Z Curl
10,10,8,7 x 70 - Up 10

Farmers Walk
60 seconds x 70 x 1 set - UP 5

Reverse Wrist Roller
2.5 times up with 20 pounds (nonstop)

Ab Coaster
17-12-10 - Alternating All non-stop

Hyperextensions
15,14 - Straight, Alternating

[JohnButz]

Training

Squats
45x10, 95x5, 145x5,5,5

Dips
BWx10, BW+60x5,5,5

D. Row
30x8,8,8

Chins
BW+5x10,10,10

C.Raises
BW+5x15,15

Triceps Extensions
45x12,12

[kconnell]

Light sleep, but still a solid session! Any thought of doing a bodybuilding show in the future Brother?

Ha ha. About as much as me running for president. Just don’t have enough size and to get cut I’d look stringy.


Looks like you are changing up your workouts and changing exercises often.

[kconnell]

Wednesday December 5, 2018 - Chest, Triceps & Delts

Slept 6 hours

20 minutes aerobics

Rotator Cuff Exercises


CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
17, 15 x 35

TRICEPS
Bench Dips
18,17,16,13 x 90

Rope Triceps Pushdown
14,13,12,11 x 100


SHOULDERS
Incline Front Raise
15,13 x 30.

Peak Contract 3 seconds
Lateral Raises
9,8,7 x 30 - UP 5

Bent-Over Laterals
8,7,5 x 30 - UP 5
--
Ab Coaster straight, 5 sec rest
20-17–12

[b]Hypetextensions [:b]
15,14 straight, alternating