-
Wednesday Julne 30 2021 - Chest, Triceps & Delta
4+1.5=5.5 hours sleep
Rotator Cuff Exercises
CHEST
[b]1-Arm Lower Crossover [/b]
Start ext. rotated, end int. Rotated, elbow to sternum.
17, 11 x 45 - SKIPPED
TRICEPS - Superset, 20 seconds rest
[b]Bench Dips [/b]
14-13-13, 13-11-11 x 45-35-25
[b]Rope Triceps Pushdown [/b]
15-13-13, 13-12-11 x 95-70-45
[b]Standing Cable Tri Extension[/b]
10-9,9-8 x 45-35
SHOULDERS - Superset 20 seconds rest
[b]Lateral Raises[/b]
8-8-8, 6-7-6 x 35-25-15
[b]Cable Upright Row[/b]
13-11, 9-9 x 70-35
[b]Face Pulls[/b]
13-11, 9-9 x 70-35
--
[b]D.A.R.D. [/b]
2 sets x 25
[b]Hypetextensions[/b]
24-24 (straight, alternate)
[b]Rev Rope Wrist Roller[/b]
1 x 20 - 1 time up
—
Elbow seems better
-
Thursday July 1, 2021 - Legs
Sleep 5+3=8 hours. Man! I needed it
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
[b]Seated Leg Curl[/b]
12-11,10-9 x 160-130
[b]Nautilus Lying Leg Curl[/b]
11,10 x 70 (no drop set)
QUADRICEPS
-----
SuperSet 45 seconds rest
[b]Nautilus Leg Extension [/b]
10-10, 10-9 x 100-70
[b]Nautilus Leg Press[/b]
13-12-12,11-11-9 X 160-130-100
NOTE: 3x Multiplier on Nautilus Leg Press
Stretch Quads !!! <——- each compound
CALVES —
-----
Straight sets (for now)
[b]Nautilus Leg Press Calf[/b]
13,11,10,9x 80 —
[b]D.A.R.D.[/b] 2 sets
Ab Coaster - Stretch
—
-
Friday July 2, 2021 - Back and Biceps
Slept 6.5 hours
COMPOUND SET - DROP SETS
BACk
------
[b]Lat Pulldown[/b]
13-11,11-9 x 125-100
[b]T-Bar Rows[/b]
10-9,8-8 x 80-55
Stretch Between ~8 seconds each set
BICEPS - SUPERSET - DROP SETS
-----
[b]Incline Curls[/b]
14-12,12-10 x 35-25
[b]Cable E-Z Curl[/b]
13-12-12,11-9-9 x 55-45-35
[b]Farmers Walk[/b] -
60-45 seconds x 55-45
[b]Reverse Wrist Roller[/b]
2 times up with 20 pounds
[b]Two Finger High Cable Ball Wrist Curls[/b] -Vince Taylor Inspired Addition
1 set x 15 each 2 fingers (3) per hand
2 sets D.A.R.D.
—
-
Saturday July 3, 2021 - Chest, Triceps & Delta
6.5 hours sleep
Rotator Cuff Exercises
CHEST
[b]1-Arm Lower Crossover [/b]
Start ext. rotated, end int. Rotated, elbow to sternum.
18 x 25 -
TRICEPS - Superset, 20 seconds rest
[b]Bench Dips [/b]
14-14-13, 13-11-11 x 45-35-25
[b]Rope Triceps Pushdown [/b]
15-13-13, 14-11-11 x 95-70-45
[b]Standing Cable Tri Extension[/b]
10-9,9-9 x 45-35
SHOULDERS - Superset 20 seconds rest
[b]Lateral Raises[/b]
8-8-8, 6-7-6 x 35-25-15
[b]Cable Upright Row[/b]
13-12, 9-9 x 70-35
[b]Face Pulls[/b]
13-11, 9-9 x 70-35
--
[b]D.A.R.D. [/b]
2 sets x 25
[b]Hypetextensions[/b]
24-24 (straight, alternate)
[b]Rev Rope Wrist Roller[/b]
1 x 20 - 1 time up
—
Elbow nearly 100%. Calves are still improving. Very long road there.
-
Monday July 5, 2021 - Legs
Sleep 5.5 hours.
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
[b]Seated Leg Curl[/b]
12-11,11-9 x 160-130
[b]Nautilus Lying Leg Curl[/b]
11,10 x 70 (no drop set)
QUADRICEPS
-----
SuperSet 45 seconds rest
[b]Nautilus Leg Extension [/b]
10-10, 10-9 x 100-70
[b]Nautilus Leg Press[/b]
13-12-12,11-11-10 X 160-130-100
NOTE: 3x Multiplier on Nautilus Leg Press
Stretch Quads !!! <——- each compound
CALVES — SKIPPED tight in center
Did lots of stretching
-----
Straight sets (for now)
[b]Nautilus Leg Press Calf[/b]
13,11,10,9x 80 —
[b]D.A.R.D.[/b] 2 sets
Ab Coaster - Stretch
—
-
Tuesday July 6, 2021 - Back and Biceps
Slept 3.5+3.5=7 hours
COMPOUND SET - DROP SETS
BACk
------
[b]Lat Pulldown[/b]
13-11,11-9 x 125-100
[b]T-Bar Rows[/b]
10-9,9-8 x 80-55
Stretch Between ~8 seconds each set
BICEPS - SUPERSET - DROP SETS
-----
[b]Incline Curls[/b]
14-12,13-10 x 35-25
[b]Cable E-Z Curl[/b]
13-12-12,11-9-9 x 55-45-35
[b]Farmers Walk[/b] -
60-45 seconds x 55-45
[b]Reverse Wrist Roller[/b]
2 times up with 20 pounds
[b]Two Finger High Cable Ball Wrist Curls[/b] -Vince Taylor Inspired Addition
1 set x 16 each 2 fingers (3) per hand
2 sets D.A.R.D.
—
-
Wednesday July 7, 2021 - Chest, Triceps & Delta
3.5+3.5=7 hours sleep
Rotator Cuff Exercises
CHEST
[b]1-Arm Lower Crossover [/b]
Start ext. rotated, end int. Rotated, elbow to sternum.
13 x 35 -
TRICEPS - Superset, 20 seconds rest
[b]Bench Dips [/b]
15-13-13, 12-11-11 x 45-35-25
[b]Rope Triceps Pushdown [/b]
15-14-14, 14-11-11 x 95-70-45
[b]Standing Cable Tri Extension[/b]
10-9,9-9 x 45-35
SHOULDERS - Superset 20 seconds rest
[b]Lateral Raises[/b]
8-8-8, 6-7-6 x 35-25-15
[b]Cable Upright Row[/b]
13-12, 9-9 x 70-35
[b]Face Pulls[/b]
13-12, 9-9 x 70-35
--
[b]D.A.R.D. [/b] - SKIPPED
2 sets x 25
[b]Hypetextensions[/b]
24-24 (straight, alternate)
[b]Rev Rope Wrist Roller[/b]
1 x 20 - 1 time up
—
-
Thursday July 8, 2021 - Legs
Sleep 6.5 hours.
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
[b]Seated Leg Curl[/b]
12-11,11-9 x 160-130
[b]Nautilus Lying Leg Curl[/b]
11,10 x 70 (no drop set)
QUADRICEPS
-----
SuperSet 45 seconds rest
[b]Nautilus Leg Extension [/b]
10-10, 10-9 x 100-70
[b]Nautilus Leg Press[/b]
13-12-12,11-11-11 X 160-130-100
NOTE: 3x Multiplier on Nautilus Leg Press
Stretch Quads !!! <——- each compound
CALVES —
-----
Straight sets (for now)
[b]Nautilus Leg Press Calf[/b]
13,11,10,9x 80 —
— more like stretch to contraction but not 100% contraction of all the calf. For now this seems best.
[b]D.A.R.D.[/b] 2 sets
Ab Coaster - Stretch
—
-
Friday July 9, 2021 - Back and Biceps
Slept 5+2=7 hours
COMPOUND SET - DROP SETS
BACk
------
[b]Lat Pulldown[/b]
13-11,11-10 x 125-100
[b]T-Bar Rows[/b]
10-9,9-8 x 80-55
Stretch Between ~8 seconds each set
BICEPS - SUPERSET - DROP SETS
-----
[b]Incline Curls[/b]
14-12,13-10 x 35-25
[b]Cable E-Z Curl[/b]
13-12-12,11-9-9 x 55-45-35
[b]Farmers Walk[/b] -
60-45 seconds x 55-45
[b]Reverse Wrist Roller[/b]
2 times up with 20 pounds
[b]Two Finger High Cable Ball Wrist Curls[/b] -Vince Taylor Inspired Addition
1 set x 16 each 2 fingers (3) per hand
2 sets D.A.R.D.
—
-
Sunday July 11, 2021 - Chest, Triceps & Delta
6+1=7 hours sleep
Rotator Cuff Exercises
CHEST (SKIPPED)
[b]1-Arm Lower Crossover [/b]
Start ext. rotated, end int. Rotated, elbow to sternum.
13 x 35 -
TRICEPS - Superset, 20 seconds rest
[b]Bench Dips [/b]
15-13-13, 15-13-11 x 45-35-25
[b]Rope Triceps Pushdown [/b]
15-14-14, 14-11-11 x 95-70-45
[b]Standing Cable Tri Extension[/b]
10-9,9-9 x 45-35
SHOULDERS - Superset 20 seconds rest
[b]Lateral Raises[/b]
8-8-8, 6-7-7 x 35-25-15
[b]Cable Upright Row[/b]
13-12, 9-9 x 70-35
[b]Face Pulls[/b]
13-12, 9-9 x 70-35
--
[b]D.A.R.D. [/b] - SKIPPED
2 sets x 25
[b]Hypetextensions[/b]
24-24 (straight, alternate)
[b]Rev Rope Wrist Roller[/b]
1 x 20 - 1 time up
—
-
Monday July 12, 2021 - Legs
Sleep 3+3=6 hours.
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
[b]Seated Leg Curl[/b]
12-12,13-9 x 160-130
[b]Nautilus Lying Leg Curl[/b]
11,10 x 70 (no drop set)
QUADRICEPS
-----
SuperSet 45 seconds rest
[b]Nautilus Leg Extension [/b]
10-10, 10-9 x 100-70
[b]Nautilus Leg Press[/b]
13-12-12,11-11-11 X 160-130-100
NOTE: 3x Multiplier on Nautilus Leg Press
Stretch Quads !!! <——- each compound
CALVES —
-----
Straight sets (for now)
[b]Nautilus Leg Press Calf[/b]
13,11,10,9x 80 —
— more like stretch to contraction but not 100% contraction of all the calf. For now this seems best.
[b]D.A.R.D.[/b] 2 sets
Ab Coaster - Stretch
—
-
Tuesday July 13, 2021 - Back and Biceps
Slept 5.5 hours
COMPOUND SET - DROP SETS
BACk
------
[b]Lat Pulldown[/b]
13-11,11-10 x 125-100
[b]T-Bar Rows[/b]
10-9,9-8 x 80-55
Stretch Between ~8 seconds each set
BICEPS - SUPERSET - DROP SETS
-----
[b]Incline Curls[/b]
14-12,13-10 x 35-25
[b]Cable E-Z Curl[/b]
13-12-12,11-9-9 x 55-45-35
[b]Farmers Walk[/b] -
60-45 seconds x 55-45
[b]Reverse Wrist Roller[/b]
2 times up with 20 pounds
[b]Two Finger High Cable Ball Wrist Curls[/b] -Vince Taylor Inspired Addition
1 set x 9 each 2 fingers (3) per hand x 20 pounds
2 sets D.A.R.D.
—
-
Wednesday July 14, 2021 - Chest, Triceps & Delta
7 hours sleep
Rotator Cuff Exercises
CHEST
[b]1-Arm Lower Crossover [/b]
Start ext. rotated, end int. Rotated, elbow to sternum.
14 x 35 -
TRICEPS - Superset, 20 seconds rest
[b]Bench Dips [/b]
16-14-14, 15-13-11 x 45-35-25
[b]Rope Triceps Pushdown [/b]
15-14-14, 14-11-11 x 95-70-45
[b]Standing Cable Tri Extension[/b]
10-9,9-9 x 45-35
SHOULDERS - Superset 20 seconds rest
[b]Lateral Raises[/b]
8-8-8, 6-7-7 x 35-25-15
[b]Cable Upright Row[/b]
13-12, 9-9 x 70-35
[b]Face Pulls[/b]
13-12, 9-9 x 70-35
--
[b]D.A.R.D. [/b] -
2 sets x 25
[b]Hypetextensions[/b]
24-24 (straight, alternate)
[b]Rev Rope Wrist Roller[/b]
1 x 20 - 1 time up
—
-
Thursday July 15, 2021 - Legs
Sleep 7 hours.
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
[b]Seated Leg Curl[/b]
12-12,13-9 x 160-130
[b]Nautilus Lying Leg Curl[/b]
11,10 x 70 (no drop set)
QUADRICEPS
-----
SuperSet 45 seconds rest
[b]Nautilus Leg Extension [/b]
10-10, 10-9 x 100-70
[b]Nautilus Leg Press[/b]
13-12-12,12-11-11 X 160-130-100
NOTE: 3x Multiplier on Nautilus Leg Press
Stretch Quads !!! <——- each compound
CALVES —
-----
Straight sets (for now)
[b]Nautilus Leg Press Calf[/b]
13,12,10,9x 80 —
— more like stretch to contraction but not 100% contraction of all the calf. For now this seems best.
[b]D.A.R.D.[/b] 2 sets
Ab Coaster - Stretch
—
-
Friday July 16, 2021 - Back and Biceps
Slept 7 hours
COMPOUND SET - DROP SETS
BACk
------
[b]Lat Pulldown[/b]
13-11,11-10 x 125-100
[b]T-Bar Rows[/b]
10-10,9-8 x 80-55
Stretch Between ~8 seconds each set
BICEPS - SUPERSET - DROP SETS
-----
[b]Incline Curls[/b]
15-12,13-10 x 35-25
[b]Cable E-Z Curl[/b]
13-12-12,11-9-9 x 55-45-35
[b]Farmers Walk[/b] -
60-45 seconds x 55-45
[b]Reverse Wrist Roller[/b]
2 times up with 20 pounds
[b]Two Finger High Cable Ball Wrist Curls[/b] -Vince Taylor Inspired Addition
12 x 2 fingers (3) per hand x 20 pounds
2 sets D.A.R.D.
—
-
Saturday July 17, 2021 - Chest, Triceps & Delta
6+1=7 hours sleep
Rotator Cuff Exercises
CHEST
[b]1-Arm Lower Crossover [/b]
Start ext. rotated, end int. Rotated, elbow to sternum.
14 x 35 -
TRICEPS - Superset, 20 seconds rest
[b]Bench Dips [/b]
16-15-14, 15-13-11 x 45-35-25
[b]Rope Triceps Pushdown [/b]
15-15-14, 14-11-11 x 95-70-45
[b]Standing Cable Tri Extension[/b]
10-9,9-9 x 45-35
SHOULDERS - Superset 20 seconds rest
[b]Lateral Raises[/b]
8-8-8, 6-7-7 x 35-25-15
[b]Cable Upright Row[/b]
13-12, 9-9 x 70-35
[b]Face Pulls[/b]
13-12, 10-9 x 70-35
--
[b]D.A.R.D. [/b] -
2 sets x 25
[b]Hypetextensions[/b]
24-24 (straight, alternate)
[b]Rev Rope Wrist Roller[/b]
1 x 20 - 1 time up
—
-
Monday July 19, 2021 - Legs
Sleep 6 hours.
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
[b]Seated Leg Curl[/b]
13-12,12-10 x 160-130
[b]Nautilus Lying Leg Curl[/b]
11,10 x 70 (no drop set)
QUADRICEPS
-----
SuperSet 45 seconds rest
[b]Nautilus Leg Extension [/b]
10-10, 10-9 x 100-70
[b]Nautilus Leg Press[/b]
13-13-12,12-11-11 X 160-130-100
NOTE: 3x Multiplier on Nautilus Leg Press
Stretch Quads !!! <——- each compound
CALVES —
-----
Straight sets (for now)
[b]Nautilus Leg Press Calf[/b]
14,12,11,10 x 80 —
— more like stretch to contraction but not 100% contraction of all the calf. For now this seems best.
[b]Seated Calf[/b]
10,10 x 60
[b]D.A.R.D.[/b] 2 sets
Ab Coaster - Stretch
—
Calves much improved. Massage therapist said the lateral portion was most likely the soleus. Which is what I thought. Also it is getting looser (not feeling as much like a steel cord in it. Also the swelling at the base of the Achilles’ tendon is reducing. So with all that I added 2 sets of seated calf and stretching after each. I’ve found that straight, pumping sets are best for me at the moment. No peak contractions or anything like that. Also, the more cross-friction massage that I do (therapist only does straight fiber massage), the better the scar tissue break-up, which I believe is mostly in the gastrocs.
-
Tuesday July 20, 2021 - Back and Biceps
Slept ~7 hours
COMPOUND SET - DROP SETS
BACk
------
[b]Lat Pulldown[/b]
13-11,12-10 x 125-100
[b]T-Bar Rows[/b]
10-10,9-9 x 80-55
Stretch Between ~8 seconds each set
BICEPS - SUPERSET - DROP SETS
-----
[b]Incline Curls[/b]
15-12,13-11 x 35-25
[b]Cable E-Z Curl[/b]
13-12-12,11-9-9 x 55-45-35
[b]Farmers Walk[/b] -
60-45 seconds x 55-45
[b]Reverse Wrist Roller[/b]
2 times up with 20 pounds
[b]Two Finger High Cable Ball Wrist Curls[/b] -Vince Taylor Inspired Addition
12 x 2 fingers (3) per hand x 20 pounds
2 sets D.A.R.D.
—
-
Wednesday July 21, 2021 - Chest, Triceps & Delta
6.2 hours sleep
Rotator Cuff Exercises -SKIPPED
CHEST - SKIPPED
[b]1-Arm Lower Crossover [/b]
Start ext. rotated, end int. Rotated, elbow to sternum.
14 x 35 -
TRICEPS - Superset, 20 seconds rest
[b]Bench Dips [/b]
16-16-14, 15-13-11 x 45-35-25
[b]Rope Triceps Pushdown [/b]
15-15-14, 14-12-11 x 95-70-45
[b]Standing Cable Tri Extension[/b]
10-9,9-9 x 45-35
SHOULDERS - Superset 20 seconds rest
[b]Lateral Raises[/b]
8-8-8, 6-7-7 x 35-25-15
[b]Cable Upright Row[/b]
13-12, 10-9 x 70-35
[b]Face Pulls[/b]
13-12, 10-9 x 70-35
--
[b]D.A.R.D. [/b] -
2 sets x 25
[b]Hypetextensions[/b]
24-24 (straight, alternate)
[b]Rev Rope Wrist Roller[/b]
1 x 20 - 1 time up
—
-
Thursday July 22, 2021 - Legs
Sleep 5.5 hours.
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
[b]Seated Leg Curl[/b]
13-12,13-10 x 160-130
[b]Nautilus Lying Leg Curl[/b]
11,10 x 70 (no drop set)
QUADRICEPS
-----
SuperSet 45 seconds rest
[b]Nautilus Leg Extension [/b]
10-10, 10-9 x 100-70
[b]Nautilus Leg Press[/b]
13-13-13,11-11-11 X 160-130-100
NOTE: 3x Multiplier on Nautilus Leg Press
Stretch Quads !!! <——- each compound
CALVES —
-----
Straight sets (for now)
[b]Nautilus Leg Press Calf[/b]
15,12,11,10 x 80 —
— more like stretch to contraction but not 100% contraction of all the calf. For now this seems best.
[b]Seated Calf[/b]
11,10 x 60
[b]D.A.R.D.[/b] 2 sets
Ab Coaster - Stretch
—
-
Friday July 23, 2021 - Back and Biceps
Slept 6.5 hours
COMPOUND SET - DROP SETS
BACk
------
[b]Lat Pulldown[/b]
13-11,13-10 x 125-100
[b]T-Bar Rows[/b]
10-10,10-9 x 80-55
Stretch Between ~8 seconds each set
BICEPS - SUPERSET - DROP SETS
-----
[b]Incline Curls[/b]
15-12,13-11 x 35-25
[b]Cable E-Z Curl[/b]
13-12-12,11-10-9 x 55-45-35
[b]Farmers Walk[/b] -
60-45 seconds x 55-45
[b]Reverse Wrist Roller[/b]
2 times up with 20 pounds
[b]Two Finger High Cable Ball Wrist Curls[/b] -Vince Taylor Inspired Addition
12 x 2 fingers (3) per hand x 20 pounds
2 sets D.A.R.D.
—
-
Saturday July 24, 2021 - Chest, Triceps & Delta
6 hours sleep
Rotator Cuff Exercises -
CHEST -
[b]1-Arm Lower Crossover [/b]
Start ext. rotated, end int. Rotated, elbow to sternum.
14 x 35 -
TRICEPS - Superset, 20 seconds rest
[b]Bench Dips [/b]
17/17-17, 15-13-12 x 45-35-25
[b]Rope Triceps Pushdown [/b]
15-15-15, 14-12-12 x 95-70-45
[b]Standing Cable Tri Extension[/b]
10-10,9-9 x 45-35
SHOULDERS - Superset 20 seconds rest
[b]Lateral Raises[/b]
8-8-8, 7-7-7 x 35-25-15
[b]Cable Upright Row[/b]
13-12, 10-9 x 70-35
[b]Face Pulls[/b]
13-12, 10-9 x 70-35
--
[b]D.A.R.D. [/b] -
2 sets x 25
[b]Hypetextensions[/b]
24-24 (straight, alternate)
[b]Rev Rope Wrist Roller[/b]
1 x 20 - 1 time up
—
-
Monday July 26, 2021 - Legs
Sleep 6 hours.
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
[b]Seated Leg Curl[/b]
14-12,13-10 x 160-130
[b]Nautilus Lying Leg Curl[/b]
12,10 x 70 (no drop set)
QUADRICEPS
-----
SuperSet 45 seconds rest
[b]Nautilus Leg Extension [/b]
10-10, 10-9 x 100-70
[b]Nautilus Leg Press[/b]
13-13-13,12-11-11 X 160-130-100
NOTE: 3x Multiplier on Nautilus Leg Press
Stretch Quads !!! <——- each compound
CALVES —
-----
Straight sets (for now)
[b]Nautilus Leg Press Calf[/b]
15,12,11,10 x 80 —
— more like stretch to contraction but not 100% contraction of all the calf. For now this seems best.
[b]Seated Calf[/b]
11,11 x 60
[b]D.A.R.D.[/b] 2 sets
Ab Coaster - Stretch
—
-
Tuesday July 27, 2021 - Back and Biceps
Slept 6+1=7 hours
COMPOUND SET - DROP SETS
BACk
------
[b]Lat Pulldown[/b]
13-11,12-10 x 125-100
[b]T-Bar Rows[/b]
10-10,10-9 x 80-55
Stretch Between ~8 seconds each set
BICEPS - SUPERSET - DROP SETS
-----
[b]Incline Curls[/b]
15-12,13-11 x 35-25
[b]Cable E-Z Curl[/b]
13-12-12,11-10-10 x 55-45-35
[b]Farmers Walk[/b] -
60-45 seconds x 55-45
[b]Reverse Wrist Roller[/b]
2 times up with 20 pounds
[b]Two Finger High Cable Ball Wrist Curls[/b] -Vince Taylor Inspired Addition
12 x 2 fingers (3) per hand x 20 pounds
2 sets D.A.R.D.
—
-
Wednesday July 28, 2021 - Chest, Triceps & Delta
5+3=8 hours sleep
Rotator Cuff Exercises -
CHEST -
[b]1-Arm Lower Crossover [/b]
Start ext. rotated, end int. Rotated, elbow to sternum.
14 x 35 -
TRICEPS - Superset, 20 seconds rest
[b]Bench Dips [/b]
18-17-17, 15-13-12 x 45-35-25
[b]Rope Triceps Pushdown [/b]
15-15-15, 14-12-12 x 95-70-45
[b]Standing Cable Tri Extension[/b]
10-10,9-9 x 45-35
SHOULDERS - Superset 20 seconds rest
[b]Lateral Raises[/b]
9-8-8, 7-7-7 x 35-25-15
[b]Cable Upright Row[/b]
13-12, 10-9 x 70-35
[b]Face Pulls[/b]
13-12, 10-9 x 70-35
--
[b]D.A.R.D. [/b] -
2 sets x 25
[b]Hypetextensions[/b]
24-24 (straight, alternate)
[b]Rev Rope Wrist Roller[/b]
1 x 20 - 1 time up
—
-
Thursday July 29, 2021 - Legs
Sleep 5.5+0.5=6 hours.
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
[b]Seated Leg Curl[/b]
14-13,13-10 x 160-130
[b]Nautilus Lying Leg Curl[/b]
12,10 x 70 (no drop set)
QUADRICEPS
-----
SuperSet 45 seconds rest
[b]Nautilus Leg Extension [/b]
10-10, 11-9 x 100-70
[b]Nautilus Leg Press[/b]
13-13-13,12-11-11 X 160-130-100
NOTE: 3x Multiplier on Nautilus Leg Press
Stretch Quads !!! <——- each compound
CALVES —
-----
Straight sets (for now)
[b]Nautilus Leg Press Calf[/b]
15,14,12,11 x 80 —
— more like stretch to contraction but not 100% contraction of all the calf. For now this seems best.
[b]Seated Calf[/b]
11,11 x 60
[b]D.A.R.D.[/b] 2 sets
Ab Coaster - Stretch
—
-
Friday July 30, 2021 - Back and Biceps
Slept 7.5 hours
COMPOUND SET - DROP SETS
BACk
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[b]Lat Pulldown[/b]
13-11,12-10 x 125-100
[b]T-Bar Rows[/b]
11-10,10-9 x 80-55
Stretch Between ~8 seconds each set
BICEPS - SUPERSET - DROP SETS
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[b]Incline Curls[/b]
15-13,13-10 x 35-25
[b]Cable E-Z Curl[/b]
13-12-12,11-11-10 x 55-45-35
[b]Farmers Walk[/b] -
60-45 seconds x 55-45
[b]Reverse Wrist Roller[/b]
2 times up with 20 pounds
[b]Two Finger High Cable Ball Wrist Curls[/b] -Vince Taylor Inspired Addition
12 x 2 fingers (3) per hand x 20 pounds
2 sets D.A.R.D.
—
-
Saturday July 31, 2021 - Chest, Triceps & Delta
8 hours sleep
Rotator Cuff Exercises -
CHEST -
[b]1-Arm Lower Crossover [/b]
Start ext. rotated, end int. Rotated, elbow to sternum.
14 x 35 - SKIPPED
TRICEPS - Superset, 20 seconds rest
[b]Bench Dips [/b]
18-18-17, 17-15-13 x 45-35-25
[b]Rope Triceps Pushdown [/b]
15-15-15, 14-13-12 x 95-70-45
[b]Standing Cable Tri Extension[/b]
10-10,9-9 x 45-35
SHOULDERS - Superset 20 seconds rest
[b]Lateral Raises[/b]
9-8-8, 7-7-7 x 35-25-15
[b]Cable Upright Row[/b]
13-12, 10-10 x 70-35
[b]Face Pulls[/b]
13-12, 10-9 x 70-35
--
[b]D.A.R.D. [/b] -
2 sets x 25
[b]Hypetextensions[/b]
24-24 (straight, alternate)
[b]Rev Rope Wrist Roller[/b]
1 x 20 - 1 time up
—
-
Monday August 2, 2021 - Legs
Sleep 6+2=8 hours.
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
[b]Seated Leg Curl[/b]
14-13,13-11 x 160-130
[b]Nautilus Lying Leg Curl[/b]
12,10 x 70 (no drop set)
QUADRICEPS
-----
SuperSet 45 seconds rest
[b]Nautilus Leg Extension [/b]
10-10, 11-9 x 100-70
[b]Nautilus Leg Press[/b]
13-13-13,12-12-11 X 160-130-100
NOTE: 3x Multiplier on Nautilus Leg Press
Stretch Quads !!! <——- each compound
CALVES —
-----
Straight sets (for now)
[b]Nautilus Leg Press Calf[/b]
15,14,13,11 x 80 —
— more like stretch to contraction but not 100% contraction of all the calf. For now this seems best.
[b]Seated Calf[/b]
13,13 x 60
[b]D.A.R.D.[/b] 2 sets
Ab Coaster - Stretch
—
-
Tuesday August 3, 2021 - Back and Biceps
Slept 1+4+3=8 hours
COMPOUND SET - DROP SETS
BACk
------
[b]Lat Pulldown[/b]
13-11,12-10 x 125-100
[b]T-Bar Rows[/b]
12-10,10-9 x 80-55
Stretch Between ~8 seconds each set
BICEPS - SUPERSET - DROP SETS
-----
[b]Incline Curls[/b]
15-13,13-10 x 35-25
[b]Cable E-Z Curl[/b]
14-12-12,12-11-10 x 55-45-35
[b]Farmers Walk[/b] -
60-45 seconds x 55-45
[b]Reverse Wrist Roller[/b]
2 times up with 20 pounds
[b]Two Finger High Cable Ball Wrist Curls[/b] -Vince Taylor Inspired Addition
12 x 2 fingers (3) per hand x 20 pounds
2 sets D.A.R.D.
—
