The League of Extraordinary Gentlemen

[kconnell]

Wednesday June 12, 2024 - Legs
 
Sleep 5.5 hours
 
HAMSTRINGS
-----
SLDs-
17,16,15 x 135
Nautilus Lying Leg Curl
5 minutes burn x 80 -


QUADRICEPS
-----
Smith Squat OPTIONAL
?,?,? x ? - Add later
Nautilus Leg Press
16,16,14 x 180(3x mult) - Outer,Inner,Mid
—
Hack Squat
17,16,15 x 295 - Outer,Inner,Mid
Nautilus Leg Extension
5 minutes burn x 120 - U 10
 
 
CALVES - Very cautious because I don’t want the calf to tear again
————
Seated Calf - no peak contraction
3 minutes burn x 35 -

D.A.R.D. -
30,27

Ab Coaster - Straight.
28,20

[kconnell]

Thursday June 13, 2024 - Back and Biceps
 
Slept 6 Hours.
 
BACK
------
Negative Chins (Warmup)
2 sets
1-Arm DB Row
17,16,14 x 45
Lat Pulldown Med-Grip
14,13,12 x 120
Smith Bent-over Row
12,11,10 x 95
Seated Row
5 minutes burn x120

BICEPS - Both with 2-sec Peak Contract
-----
E-Z Cable Curls
13,12,11 x 70
Incline Curl
13,12,10 x 25
Seated DB Curl Flat Side
5 minutes burn x 25
 
 —SKIPPED FOREARMS————
Seated E-Z Wrist Curl
12,10,9 x 70
Farmers Walk
3 minutes burn c 65
 
—
Reverse Wrist Curl
14,12,11 x 40
 
Ab Coaster - Alternating Sides
22 each side
—

[kconnell]

Friday June 14, 2024 - Chest, & Delts
 
Slept 5 Hours. ug!

Peak contraction for 2 seconds. 3 second cadence.
 
 
Rotator Cuff exercises -
 
CHEST — SKIPPED
2-Arm Dual Lower Crossover
17,16,15 x 25 —
DB Bench x25 5 minutes burn
 
TRICEPS
E-Z Cable Tri Extension 
16,16,15 x 100 - Medial Emphasis -
Seated DB Tri Extension  -SKIPPED
10,9,8 x 25- Medial Emphasis
—
Cable Pushdown 
5 minutes burn x 100 - Lateral Emphasis
 
SHOULDERS - 2 secs peak contraction

Seated Arnold Press
11,11,10 x 25
Lateral Raises
14,13,12 x15
Kneeling Smith Presses
3 minutes burn x 65
— SKIPPED Chest cartilage way better
— but mid back muscle’pulled’.
[Optional] -
Smith Upright Row
11,10,9 x 65
Smith Shrug
5 minutes burn x 55
--
Ab Coaster straight
27,22
 
—

[kconnell]

Saturday June 15, 2024 - Legs
 
Sleep 7.5 hours
 
HAMSTRINGS
-----
SLDs-
18,16,15 x 135
Nautilus Lying Leg Curl
5 minutes burn x 80 -


QUADRICEPS
-----
Smith Squat OPTIONAL
?,?,? x ? - Add later
Nautilus Leg Press
16,16,15 x 180(3x mult) - Outer,Inner,Mid
—
Hack Squat
17,16,15 x 295 - Outer,Inner,Mid
Nautilus Leg Extension
5 minutes burn x 120 - U 10
 
 
CALVES - Very cautious because I don’t want the calf to tear again
————
Seated Calf - no peak contraction
3 minutes burn x 35 -

D.A.R.D. -
30,27

Ab Coaster - Straight.
28,22