-
Saturday March 16, 2019 - Back and Biceps
Slept 6.5 hours
Rotator Cuff Exercises — SKIPPED
COMPOUND SET - DROP SETS
BACK
------
[b]Lat Pulldown[/b]
14-8-8,11-7-7,9-7-7 x 125-100-80
[b]T-Bar Rows[/b]
11-10,10-9,10-9 x 80-55
Stretch Between ~8 seconds each
BICEPS - SUPERSET - DROP SETS
-----
[b]Incline Curls[/b]
18-13,14-11,12-8 x 35-25
[b]Cable E-Z Curl[/b]
16-11-10,12-10-9,10-8-8 x 60-50/40
[b]Farmers Walk[/b] -
60-60 seconds x 65-45
[b]Reverse Wrist Roller[/b]
2 times up with 20 pounds (nonstop)
[b]Ab Coaster [/b] -
18-13-10 - Alternating
-
Monday March 18, 2019 - Chest, Triceps & Delts
Slept 3.5+1+1=5.5 horrible hours.
Rotator Cuff Exercises
CHEST
[b]1-Arm Lower Crossover [/b]
Start ext. rotated, end int. Rotated, elbow to sternum.
20, 16 x 35
TRICEPS - Superset, 20 seconds rest
[b]Bench Dips [/b]
19-15-12,15-13-11,13-9-9 x 105-70-45
[b]Rope Triceps Pushdown [/b]
13-11,10-8,9-7 x 95-75
[b]Standing Cable Tri Extension[/b]
10, 10, 9 x 45 — SKIPPED
SHOULDERS - Superset 20 seconds rest
[b]Lateral Raises[/b]
9-9,8-8,7-6 x 35-25
[b]Cable Upright Row[/b]
12-9,11-8,8-7 x 95-75
[b]Face Pulls[/b]
12-10,11-8,8-7 x 95-75
[b]Standing Calf Shrugs[/b]
15, 15, 11 x 110
--
[b]Ab Coaster [/b] straight, 5 sec rest
22-18–13
[b]Hypetextensions [/b]
15,14
-
Seems a though I can post short reply's, but not detailed training.
-
[QUOTE=JohnButz;1576153751]Seems a though I can post short reply's, but not detailed training.[/QUOTE]
Well, that’s a start!
Even a reply to an existing post with subsequent edits?
-
Tuesday March 19, 2019 - Legs
Sleep 5+3=8 hours
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
[b]Seated Leg Curl[/b]
14-10,11-9,11-8 x 175-145
[b]Nautilus Lying Leg Curl[/b]
12, 11, 11 x 60 (no drop set)
QUADRICEPS
-----
SuperSet 45 seconds rest
[b]Nautilus Leg Extension [/b]
14-9,11-9,12-8 x 130-100
[b]Nautilus Leg Press [/b]
14-10-10,11-8-8,12-8-7 x 160-130-110
CALVES
-----
SuperSet 45 seconds rest
[b]Nautilus Leg Press Calf[/b]
16-10-10,12-8-8,12-7-6 x 160-130-110
[b]Seated Calf[/b]
13-11, 11-8, 11-9 x 100-75
Ab Coaster - Straight
22-18-13
-
Wednesday March 20, 2019 - Back and Biceps
Slept 4.5 hours. Terrible
Rotator Cuff Exercises — SKIPPED
COMPOUND SET - DROP SETS
BACK
------
[b]Lat Pulldown[/b]
14-10-8,12-8-8,9-8-7 x 125-100-80
[b]T-Bar Rows[/b]
11-10,10-10,10-10 x 80-55
Stretch Between ~8 seconds each
BICEPS - SUPERSET - DROP SETS
-----
[b]Incline Curls[/b]
18-13,14-11,12-8 x 35-25
[b]Cable E-Z Curl[/b]
16-9-9,14-10-10,12-8-8 x 60-50/40
[b]Farmers Walk[/b] -
60-60 seconds x 65-45
[b]Reverse Wrist Roller[/b]
2 times up with 20 pounds (nonstop)
[b]Ab Coaster [/b] -
18-13-10 - Alternating
-
Thursday March 22, 2019 - Chest, Triceps & Delts
Slept 8 hours.
Rotator Cuff Exercises
CHEST
[b]1-Arm Lower Crossover [/b]
Start ext. rotated, end int. Rotated, elbow to sternum.
21, 16 x 35
TRICEPS - Superset, 20 seconds rest
[b]Bench Dips [/b]
19-14-14,15-12-12,13-10-10 x 105-70-45
[b]Rope Triceps Pushdown [/b]
14-10,11-10,10-8 x 95-75
[b]Standing Cable Tri Extension[/b]
10, 10, 9 x 45 — SKIPPED
SHOULDERS - Superset 20 seconds rest
[b]Lateral Raises[/b]
10-9,8-8,7-6 x 35-25
[b]Cable Upright Row[/b]
12-10,10-10,8-7 x 95-75
[b]Face Pulls[/b]
12-10,10-10,8-7 x 95-75
[b]Standing Calf Shrugs[/b]
15, 15, 13 x 110
--
[b]Ab Coaster [/b] straight, 5 sec rest
22-18–13
[b]Hypetextensions [/b]
15,14
-
Saturday March 23, 2019 - Legs
Sleep 5.5 hours
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
[b]Seated Leg Curl[/b]
13-11,11-9,11-8 x 175-145
[b]Nautilus Lying Leg Curl[/b]
12, 11, 11 x 60 (no drop set)
QUADRICEPS
-----
SuperSet 45 seconds rest
[b]Nautilus Leg Extension [/b]
14-10,11-9,12-8 x 130-100
[b]Nautilus Leg Press [/b]
15-11-11,12-8-8,12-8-7 x 160-130-110
CALVES
-----
SuperSet 45 seconds rest
[b]Nautilus Leg Press Calf[/b]
16-14-13,14-10-9,12-8-8 x 160-130-110
[b]Seated Calf[/b]
14-10, 14-10, 12-8 x 100-75
Ab Coaster - Straight
23-18-13
-
Monday March 25, 2019 - Back and Biceps
Slept 6 hours.
Rotator Cuff Exercises — SKIPPED
COMPOUND SET - DROP SETS
BACK
------
[b]Lat Pulldown[/b]
15-9-9,12-8-8,10-7-7 x 125-100-80
[b]T-Bar Rows[/b]
12-11,11-10,10-10 x 80-55
Stretch Between ~8 seconds each
BICEPS - SUPERSET - DROP SETS
-----
[b]Incline Curls[/b]
18-14,15-11,12-8 x 35-25
[b]Cable E-Z Curl[/b]
16-10-10,14-10-10,12-8-8 x 60-50/40
[b]Farmers Walk[/b] - SKIPPED
60-60 seconds x 65-45
[b]Reverse Wrist Roller[/b]
2 times up with 20 pounds (nonstop)
[b]Ab Coaster [/b] -
18-13-10 - Alternating
—
Getting more dump truck loads of dirt for the right side of the backyard. At least 5.
-
Wednesday March 27, 2019 - Chest, Triceps & Delts
Slept 8 hours.
10 minutes aerobics. First since the last trip. Didn’t want to overdo it. Ha ha
Rotator Cuff Exercises
CHEST
[b]1-Arm Lower Crossover [/b]
Start ext. rotated, end int. Rotated, elbow to sternum.
21, 16 x 35
TRICEPS - Superset, 20 seconds rest
[b]Bench Dips [/b]
19-15-15,16-12-12,13-11-10 x 105-70-45
[b]Rope Triceps Pushdown [/b]
15-11,12-10,11-9 x 95-75
[b]Standing Cable Tri Extension[/b]
10, 10, 9 x 45 — SKIPPED
SHOULDERS - Superset 20 seconds rest
[b]Lateral Raises[/b]
10-9,8-8,7-6 x 35-25
[b]Cable Upright Row[/b]
12-10,10-10,9-7 x 95-75
[b]Face Pulls[/b]
12-10,10-10,9-7 x 95-75
[b]Standing Calf Shrugs[/b]
15, 15, 13 x 110
--
[b]Ab Coaster [/b] straight, 5 sec rest
22-18–13
[b]Hypetextensions [/b]
15,14
-
Thursday March 26, 2019 - Legs
Sleep 5+1.5=6.5 hours
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
[b]Seated Leg Curl[/b]
13-11,12-8,12-8 x 175-145
[b]Nautilus Lying Leg Curl[/b]
14, 12, 11 x 60 (no drop set)
QUADRICEPS
-----
SuperSet 45 seconds rest
[b]Nautilus Leg Extension [/b]
14-10,12-8,12-8 x 130-100
[b]Nautilus Leg Press [/b]
16-12-12,12-8-8,12-8-8 x 160-130-110
CALVES
-----
SuperSet 45 seconds rest
[b]Nautilus Leg Press Calf[/b]
17-12-10,14-10-10,12-8-8 x 160-130-110
[b]Seated Calf[/b]
17-12, 14-10, 12-8 x 100-75
Ab Coaster - Straight
23-18-13
-
Friday March 29, 2019 - Back and Biceps
Slept 8 hours.
Rotator Cuff Exercises — SKIPPED
COMPOUND SET - DROP SETS
BACK
------
[b]Lat Pulldown[/b]
15-9-9,12-8-8,10-7-7 x 125-100-80
[b]T-Bar Rows[/b]
12-11,12-10,10-10 x 80-55
Stretch Between ~8 seconds each
BICEPS - SUPERSET - DROP SETS
-----
[b]Incline Curls[/b]
18-14,15-12,12-8 x 35-25
[b]Cable E-Z Curl[/b]
17-11-11,14-10-10,12-8-8 x 60-50/40
[b]Farmers Walk[/b] - SKIPPED
60-60 seconds x 65-45
[b]Reverse Wrist Roller[/b]
2 times up with 20 pounds (nonstop)
[b]Ab Coaster [/b] - SKIPPED
18-13-10 - Alternating
—
Sore all over but this was a good workout.
-
Monday April 1, 2019 - Chest, Triceps & Delts
Slept 7.5 hours.
Been off a few days. Didn’t know if I had a cold, sinus infection, or partial heat stroke or a combination. Have spent a lot of time out in the sun moving all that dirt. Definitely sinus but ached in shoulders and abs and felt lousy. No fever. Better today but still sinus congestion and ‘head cold’ cloudy.
Thought I’d just go through the motions but actually fully duplicated last time but only did triceps and shoulders - except only 2 giant sets on shoulders and no calf machine shrugs. Left it all here for an easy copy/paste next session.
Rotator Cuff Exercises
CHEST
[b]1-Arm Lower Crossover [/b]
Start ext. rotated, end int. Rotated, elbow to sternum.
21, 16 x 35 — SKIPPED
TRICEPS - Superset, 20 seconds rest
[b]Bench Dips [/b]
19-15-15,16-12-12,13-11-10 x 105-70-45
[b]Rope Triceps Pushdown [/b]
15-11,12-10,11-9 x 95-75
[b]Standing Cable Tri Extension[/b]
10, 10, 9 x 45 — SKIPPED
SHOULDERS - Superset 20 seconds rest
[b]Lateral Raises[/b]
10-9,8-8,7-6 x 35-25
[b]Cable Upright Row[/b]
12-10,10-10,9-7 x 95-75
[b]Face Pulls[/b]
12-10,10-10,9-7 x 95-75
[b]Standing Calf Shrugs[/b]
15, 15, 13 x 110 - SKIPPED
--
[b]Ab Coaster [/b] straight, 5 sec rest
22-18–13 - SKIPPED
[b]Hypetextensions [/b]
15,14 - SKIPPED
-
Tuesday April 2, 2019 - Legs
Sleep 5+2.5=7.5 hours
Still have sinus issues but better. I don’t like to take medicine but took Benadryl last night and it helped a lot.
Did the same (again) as last time but only 2 of the giant sets for quads. All else kept 3 giant sets. Left here (again) for next times copy/paste
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
[b]Seated Leg Curl[/b]
13-11,12-8,12-8 x 175-145
[b]Nautilus Lying Leg Curl[/b]
14, 12, 11 x 60 (no drop set)
QUADRICEPS
-----
SuperSet 45 seconds rest
[b]Nautilus Leg Extension [/b]
14-10,12-8,12-8 x 130-100
[b]Nautilus Leg Press [/b]
16-12-12,12-8-8,12-8-8 x 160-130-110
CALVES
-----
SuperSet 45 seconds rest
[b]Nautilus Leg Press Calf[/b]
17-12-10,14-10-10,12-8-8 x 160-130-110
[b]Seated Calf[/b]
17-12, 14-10, 12-8 x 100-75
Ab Coaster - Straight
23-18-13
-
Nice work going on in here Keith!
-
[QUOTE=JohnButz;1577249631]Nice work going on in here Keith![/QUOTE]
Thanks John! Are you getting good workouts or the business taking more of your time? Early or late?
-
Wednesday April 3, 2019 - Back and Biceps
Slept 4 hours.
Rotator Cuff Exercises — SKIPPED
COMPOUND SET - DROP SETS
BACK
------
[b]Lat Pulldown[/b]
15-10-10,12-8-8,10-8-7 x 125-100-80
[b]T-Bar Rows[/b]
12-11,12-11,10-10 x 80-55
Stretch Between ~8 seconds each
BICEPS - SUPERSET - DROP SETS
-----
[b]Incline Curls[/b]
18-14,15-12,13-8 x 35-25
[b]Cable E-Z Curl[/b]
17-12-12,15-10-10,13-8-8 x 60-50/40
[b]Farmers Walk[/b] - SKIPPED
60-60 seconds x 65-45
[b]Reverse Wrist Roller[/b]
2 times up with 20 pounds (nonstop)
[b]Ab Coaster [/b] - SKIPPED
18-13-10 - Alternating
—
Sinus getting better.
-
Thursday April 4, 2019 - Chest, Triceps & Delts
Slept 7 hours. Took Benadryl again last night as my wife and I spent 5 hours doing landscaping in front of the house. Also did yard work so dust and pollen were high.
Rotator Cuff Exercises
CHEST
[b]1-Arm Lower Crossover [/b]
Start ext. rotated, end int. Rotated, elbow to sternum.
21, 16 x 35 —
TRICEPS - Superset, 20 seconds rest
[b]Bench Dips [/b]
19-16-16,16-12-12,13-11-10 x 105-70-45
[b]Rope Triceps Pushdown [/b]
15-11,12-10,11-9 x 95-75
[b]Standing Cable Tri Extension[/b]
10, 10, 9 x 45 — SKIPPED
SHOULDERS - Superset 20 seconds rest
[b]Lateral Raises[/b]
10-9,9-8,8-7 x 35-25
[b]Cable Upright Row[/b]
12-10,10-10,9-8 x 95-75
[b]Face Pulls[/b]
12-10,10-10,9-8 x 95-75
[b]Standing Calf Shrugs[/b]
15, 15, 13 x 110 - SKIPPED
--
[b]Ab Coaster [/b] straight, 5 sec rest
23-18–13 -
[b]Hypetextensions [/b]
15,14 - SKIPPED
—
Remainder of landscaping/planting today. Rock (for the beds) should come tomorrow.
-
Friday April 5, 2019 - Legs
Sleep 7 hours
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
[b]Seated Leg Curl[/b]
13-11,13-8,12-8 x 175-145
[b]Nautilus Lying Leg Curl[/b]
14, 12, 11 x 60 (no drop set)
QUADRICEPS
-----
SuperSet 45 seconds rest
[b]Nautilus Leg Extension [/b]
15-10,12-8,13-8 x 130-100
[b]Nautilus Leg Press [/b]
16-13-12,12-9-8,12-8-8 x 160-130-110
CALVES
-----
SuperSet 45 seconds rest
[b]Nautilus Leg Press Calf[/b]
17-12-10,14-10-10,12-8-8 x 160-130-110
[b]Seated Calf[/b]
17-12, 14-10, 12-8 x 100-75
Ab Coaster - Straight
23-18-13
-
Monday April 8, 2019 - Back and Biceps
Slept 5 hours.
Pinched and bruised my left hand Saturday between my thumb and first finger. Very tender couldn’t grip very hard.
Rotator Cuff Exercises — SKIPPED
COMPOUND SET - DROP SETS
BACK
------
[b]Lat Pulldown[/b]
13-10-10,11-8-8,9-8-7 x 130-100-80
— UP 5 on first exercise
[b]T-Bar Rows[/b]
12-12,12-11,11-10 x 80-55
Stretch Between ~8 seconds each
BICEPS - SUPERSET - DROP SETS
-----
[b]Incline Curls[/b]
18-14,15-12,13-8 x 35-25
[b]Cable E-Z Curl[/b]
17-12-12,15-10-10,13-8-8 x 60-50/40
[b]Farmers Walk[/b] - SKIPPED
60-60 seconds x 65-45
[b]Reverse Wrist Roller[/b] - SKIPPED
2 times up with 20 pounds (nonstop)
[b]Ab Coaster [/b] - SKIPPED
18-13-10 - Alternating
—
-
Thursday April 11, 2019 - Back and Biceps
Slept 8 hours.
Rotator Cuff Exercises — SKIPPED
COMPOUND SET - DROP SETS
BACk
------
[b]Lat Pulldown[/b]
15-10-10,12-8-8,9-8-8 x 125-100-80
[b]T-Bar Rows[/b]
13-11,12-11,11-10 x 80-55
Stretch Between ~8 seconds each
BICEPS - SUPERSET - DROP SETS
-----
[b]Incline Curls[/b]
18-14,15-12,13-8 x 35-25
[b]Cable E-Z Curl[/b]
17-13-12,15-11-11,13-9-8 x 60-50/40
[b]Farmers Walk[/b] - SKIPPED
60-60 seconds x 65-45
[b]Reverse Wrist Roller[/b]
2 times up with 20 pounds (nonstop)
[b]Ab Coaster [/b] -
18-13-10 - Alternating
—
The hand between the finger and thumb is so much better.
-
Friday April 12, 2019 - Chest, Triceps & Delts
Slept 5+2.5=7.5 hours
Somehow it looks like some posts were removed or never added. Oh well.
Rotator Cuff Exercises
CHEST
[b]1-Arm Lower Crossover [/b]
Start ext. rotated, end int. Rotated, elbow to sternum.
21, 16 x 35 — SKIPPED
TRICEPS - Superset, 20 seconds rest
[b]Bench Dips [/b]
20-16-16,16-13-12,14-11-11 x 105-70-45
[b]Rope Triceps Pushdown [/b]
13-11,11-10,10-9 x 100-75
- UP 5 pounds on first sets
[b]Standing Cable Tri Extension[/b]
10, 10, 9 x 45 — SKIPPED
SHOULDERS - Superset 20 seconds rest
[b]Lateral Raises[/b]
11-9,9-8,8-8 x 35-25
[b]Cable Upright Row[/b]
13-10,10-10,9-8 x 95-75
[b]Face Pulls[/b]
13-10,10-10,9-8 x 95-75
[b]Standing Calf Shrugs[/b]
15, 15, 13 x 110 - SKIPPED
--
[b]Ab Coaster [/b] straight, 5 sec rest
23-18–13 -
[b]Hypetextensions [/b]
15,14 - SKIPPED
-
Monday April 15, 2019 - Legs
Sleep 5+2=7 hours
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
[b]Seated Leg Curl[/b]
13-11,13-9,12-9 x 175-145
[b]Nautilus Lying Leg Curl[/b]
14, 12, 12 x 60 (no drop set)
QUADRICEPS
-----
SuperSet 45 seconds rest
[b]Nautilus Leg Extension [/b]
15-10,14-10,12-8 x 130-100
[b]Nautilus Leg Press [/b]
16-111-10,14-12-10,13-10-9 x 160-130-110
CALVES
-----
SuperSet 45 seconds rest
[b]Nautilus Leg Press Calf[/b]
18-12-10,14-10-10,12-8-8 x 160-130-110
[b]Seated Calf[/b]
17-12, 14-11, 13-9 x 100-75
Ab Coaster - Straight
23-18-13
Felt good
-
Tuesday April 16, 2019 - Back and Biceps
Slept 7 hours.
Rotator Cuff Exercises — SKIPPED
COMPOUND SET - DROP SETS
BACk
------
[b]Lat Pulldown[/b]
14-10-10,12-9-8,10-8-8 x 125-100-80
[b]T-Bar Rows[/b]
13-11,12-11,11-10 x 80-55
Stretch Between ~8 seconds each
BICEPS - SUPERSET - DROP SETS
-----
[b]Incline Curls[/b]
20-14,15-12,13-8 x 35-25
[b]Cable E-Z Curl[/b]
17-13-12,15-11-11,13-9-9 x 60-50/40
[b]Farmers Walk[/b] - SKIPPED
60-60 seconds x 65-45
[b]Reverse Wrist Roller[/b]
2 times up with 20 pounds (nonstop)
[b]Ab Coaster [/b] -
18-13-10 - Alternating
—
-
Doing great work in here Keith! I also had a freak hand injury recently, but still hitting the training too. I still can't seem to type more than a few sentences without getting the 404 error. I hate to do it, but I might have to start another thread to see if that works.
-
Nice consistency in here - hope you've been well kconnel!
Subbed
And I guess I should be in the Over 35 journals now ... :eek:
-
[QUOTE=JohnButz;1578249591]Doing great work in here Keith! I also had a freak hand injury recently, but still hitting the training too. I still can't seem to type more than a few sentences without getting the 404 error. I hate to do it, but I might have to start another thread to see if that works.[/QUOTE]
Thanks John. My hand is 99% healed. Mostly serious bruising but also a weird scab that was rough and affected exercising but that’s better now.
Try responding to a different thread. See if you can post somewhere else with a lot of text and maybe another with a full reply. If that doesn’t work, yes, start a new thread. Maybe a question for the community. If it works there, try again here. If not you probably can’t start a new one anyway.
-
[QUOTE=pastorpritch;1578251701]Nice consistency in here - hope you've been well kconnel!
Subbed
And I guess I should be in the Over 35 journals now ... :eek:[/QUOTE]
Hey young man! Nice to hear from you Pritch! How have you been? Busy preaching and killing the weights I hope. Thanks for the sub - we appreciate it.
Remember I’m in the ‘over 55’ club...
-
Wednesday April 17, 2019 - Chest, Triceps & Delts
Slept 7.5 hours
Rotator Cuff Exercises
CHEST
[b]1-Arm Lower Crossover [/b]
Start ext. rotated, end int. Rotated, elbow to sternum.
21, 16 x 35 — SKIPPED
TRICEPS - Superset, 20 seconds rest
[b]Bench Dips [/b]
20-16-16,17-13-12,14-11-11 x 105-70-45
[b]Rope Triceps Pushdown [/b]
14-11,12-10,10-9 x 100-75
[b]Standing Cable Tri Extension[/b]
10, 10, 9 x 45 — SKIPPED
SHOULDERS - Superset 20 seconds rest
[b]Lateral Raises[/b]
11-9,9-8,8-8 x 35-25
[b]Cable Upright Row[/b]
10-8,8-8,8-8 x 100-75
— UP 5 pounds on first sets
[b]Face Pulls[/b]
10-8,8-8,8-8 x 100-75
— UP 5 pounds on first sets
[b]Standing Calf Shrugs[/b]
15, 15, 13 x 110 - SKIPPED
--
[b]Ab Coaster [/b] straight, 5 sec rest
23-18–13 -
[b]Hypetextensions [/b]
15,14 -
-
[QUOTE=kconnell;1578259731]Thanks John. My hand is 99% healed. Mostly serious bruising but also a weird scab that was rough and affected exercising but that’s better now.
Try responding to a different thread. See if you can post somewhere else with a lot of text and maybe another with a full reply. If that doesn’t work, yes, start a new thread. Maybe a question for the community. If it works there, try again here. If not you probably can’t start a new one anyway.[/QUOTE]
Thanks Brother. Happy Easter to you and the family!