The League of Extraordinary Gentlemen

[kconnell]

No soreness at all. I think getting all that great quality protein is helping a bunch. I'm eating basically the same each day, especially protein sources. Eggs, chicken, cod. I have had maybe 2 Muscle Milks in the past 2+ months. I haven't bought or received a protein powder for nearly a year.

Awesome. Happy for your progress!

[kconnell]

Friday January 25, 2019 - Chest, Triceps & Delts

Slept 3+1.5+1+1=6.5 hours. Terrible

20 minutes aerobics including a 13:44 minute mile on the elliptical. PR.

Rotator Cuff Exercises


CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
18, 15 x 35

TRICEPS - Superset, 20 seconds rest
Bench Dips
17-12-10,12-10-8,10-9-8 x 90-65-45
Rope Triceps Pushdown
15-10,12-8,12-8 x 80-65
Kneeling Cable Tri Extension
8, 8, 8 x 45

SHOULDERS - Superset 20 seconds rest
Lateral Raises
14-11,12-9,10-8 x 30-20
Cable Upright Row
15-11,12-9,11-9 x 80-65
Face Pulls
15-11,12-9,11-9 x 80-65
Standing Calf Shrugs
12, 12, 12 x 90
--
Ab Coaster straight, 5 sec rest
20-17–12

Hypetextensions
15,14 straight, alternating

—.

Great workout despite terrible sleep

[JohnButz]

Friday January 25, 2019 - Chest, Triceps & Delts

Slept 3+1.5+1+1=6.5 hours. Terrible

20 minutes aerobics including a 13:44 minute mile on the elliptical. PR.

Rotator Cuff Exercises


CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
18, 15 x 35

TRICEPS - Superset, 20 seconds rest
Bench Dips
17-12-10,12-10-8,10-9-8 x 90-65-45
Rope Triceps Pushdown
15-10,12-8,12-8 x 80-65
Kneeling Cable Tri Extension
8, 8, 8 x 45

SHOULDERS - Superset 20 seconds rest
Lateral Raises
14-11,12-9,10-8 x 30-20
Cable Upright Row
15-11,12-9,11-9 x 80-65
Face Pulls
15-11,12-9,11-9 x 80-65
Standing Calf Shrugs
12, 12, 12 x 90
--
Ab Coaster straight, 5 sec rest
20-17–12

Hypetextensions
15,14 straight, alternating

—.

Great workout despite terrible sleep

Nice work despite the sleep!

[JohnButz]

Morning BW=146.

Upon starting my workout, I felt a slight strain in the low back, nothing even descriptive, just not quite right. I thought maybe that I would forgo the squats & cleans, maybe save them for the weekend. As I went about the ring work and pull-ups & dips, it felt better, so I went ahead and didn't have any issues.

Training:

N.G. Ring Pull-ups
BWx6,5,5,5,5=26

Ring Dips
BWx13,13=26

Pull-ups
BW+22x12,12

Dips
BW+50x12,12

Squat
80x5, 100x5, 120x5, 140x5, 160x3, 120x8

Bench
70x5, 140x3, 105x8

Cleans
105x3, 80x8

Eliminated some build up sets on the bench & cleans due to time restraint.

Nutrition:
Calories 3,547 Carbs 236 Fat 124 Protein 178

[kconnell]

Morning BW=146.

Upon starting my workout, I felt a slight strain in the low back, nothing even descriptive, just not quite right. I thought maybe that I would forgo the squats & cleans, maybe save them for the weekend. As I went about the ring work and pull-ups & dips, it felt better, so I went ahead and didn't have any issues.

I know what it feels like. When I experience it, I don’t squat. I’ve learned my lesson. Glad it didn’t adversely affect your workout.

[kconnell]

Saturday January 26, 2019 - Legs

Slept 5.5+1.5=7 hours


HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
16-11,12-9,10-8 x 160-130
Nautilus Lying Leg Curl
13, 11, 9 x 50 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
14-8,12-8,12-8 x 110-80
Nautilus Leg Press
14-10-9,12-8-8,12-8-6 x 150-120-100


CALVES-Compound Drop Sets
Nautilus Leg Press Calf
14-9-9,11-8-6,9-8-6 x 150-120-100
Seated Calf
13-8, 10-8, 10-8 x 100-75


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


——
Reps down on hams but up on quads

[JohnButz]

Saturday January 26, 2019 - Legs

Slept 5.5+1.5=7 hours


HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
16-11,12-9,10-8 x 160-130
Nautilus Lying Leg Curl
13, 11, 9 x 50 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
14-8,12-8,12-8 x 110-80
Nautilus Leg Press
14-10-9,12-8-8,12-8-6 x 150-120-100


CALVES-Compound Drop Sets
Nautilus Leg Press Calf
14-9-9,11-8-6,9-8-6 x 150-120-100
Seated Calf
13-8, 10-8, 10-8 x 100-75


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


——
Reps down on hams but up on quads

Nice Saturday leg day Keith!

[JohnButz]

Happy to see the scale consistent. Today's weight=146.

Training:

N.G. Ring Pull-ups
BWx9,9,9=27

Ring Dips
BWx9,9,9=27

Nutrition:
Calories 3,287 Carbs 212 Fat 120 Protein145

[JohnButz]

Morning BW=147.5. I haven't been there for a while.

Training:

N.G. Ring Pull-ups
BWx7,7,7,7=28

Ring Dips
BWx7,7,7,7=28

Nutrition:
Calories 3,630 Carbs 205 Fat 146 Protein 143

[kconnell]

Morning BW=147.5. I haven't been there for a while

Nutrition:
Calories 3,630 Carbs 205 Fat 146 Protein 143

Wow. Nice increase. What would you attribute the gain from? It doesn’t look like your calories have changed the last few weeks.

[kconnell]

Monday January 28, 2019 - Back and Biceps

6 hours sleep.

30 minutes aerobics including 11:48 mile on elliptical. PR.

Rotator Cuff Exercises - SKIPPED

COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
13-9-8,10-8-7,8-7-5 x 125-100-80
T-Bar Rows
10-9,8-8,8-8 x 80-55
Negative Chins
5, 5, 4 — SKIPPED


Stretch Between ~8 seconds each

BICEPS - SUPERSET - DROP SETS
-----
Incline Curls
22-14,15-10,12-8 x 30-20
Cable E-Z Curl
15-11-9,11-9-8,10-9-8 x 50-40-30


Farmers Walk
60-60 seconds x 70-50

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

Ab Coaster
17-12-10 - Alternating Alternating

[JohnButz]

Wow. Nice increase. What would you attribute the gain from? It doesn’t look like your calories have changed the last few weeks.

Thanks Brother! I think it's a few factors, 1. Access to quality real food proteins. 2. Consistent and progressive training (with my high-frequency experiments.) 3. Flexibility/regularity in terms of work schedule. 4. A better outlook on life, less stress, more in control of my destiny, dropped some malcontents from my sphere.

Monday January 28, 2019 - Back and Biceps

6 hours sleep.

Rotator Cuff Exercises - SKIPPED

COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
13-9-8,10-8-7,8-7-5 x 125-100-80
T-Bar Rows
10-9,8-8,8-8 x 80-55
Negative Chins
5, 5, 4 — SKIPPED


Stretch Between ~8 seconds each

BICEPS - SUPERSET - DROP SETS
-----
Incline Curls
22-14,15-10,12-8 x 30-20
Cable E-Z Curl
15-11-9,11-9-8,10-9-8 x 50-40-30


Farmers Walk
60-60 seconds x 70-50

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

Ab Coaster
17-12-10 - Alternating Alternating

Another great session!

[NoCarbsNoSugar]

ah John ... them ring dips make me jealous
good work

[JohnButz]

ah John ... them ring dips make me jealous
good work

Thanks Brother! Doing them every single day, I get into a sort of meditation with them. I often do them as a warm-up, but as the days go on, I'm probably going to be splitting them up with an a.m./p.m. approach.

[JohnButz]

Woke to another increase in Body weight.

I’m up about six pounds since Halloween.

Since New Years Eve 2018, I decided to systematically start with and add exactly one repetition each day to neutral grip ring pull-ups, and also ring dips.

The first few days were child’s play.

The proceeding days doable.

A month from now, I’ll have to strategize.

Today, was 29 reps of both movements, tomorrow will be 30.

Today’s session’s and nutrition:

A.M.

N.G. Ring Pull-ups BWx5,5,5,5,5,4=29

Ring Dips BWx10,10,9=29

Pull-ups BW+45×3,3,3

Dips BW+75×3,3,3

Squat 80×5, 100×5, 120×5, 140×5, 160×5

Bench 70×5, 90×5, 105×5, 125×5, 140×5

Cleans 105×5

P.M. (after work.)

Pull-ups BW+22×8,8,8

Dips BW+50×8,8,8

Nutrition: Calories 3,406 Carbs 269 Fat 82 Protein 168

[kconnell]

Tuesday January 29, 2019 - Chest, Triceps & Delts

Slept 5.5 hours.

20 minutes aerobics including a 11:50 minute mile on the elliptical.

Rotator Cuff Exercises


CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
19, 15 x 35

TRICEPS - Superset, 20 seconds rest
Bench Dips
18-14-14,14-10-10,12-9-8 x 90-65-45
Rope Triceps Pushdown
13-10,12-9,12-8 x 90-75
— UP 10 on each
Kneeling Cable Tri Extension
8, 8, 8 x 45

SHOULDERS - Superset 20 seconds rest
Lateral Raises
14-11,12-9,12-8 x 30-20
Cable Upright Row
16-12,13-10,12-8 x 80-65
Face Pulls
16-12,13-10,12-9 x 80-65
Standing Calf Shrugs
16, 16, 14 x 90
--
Ab Coaster straight, 5 sec rest
20-17–12

Hypetextensions
15,14

—

Happy, Happy, Happy

[kconnell]

Woke to another increase in Body weight.

I’m up about six pounds since Halloween.

Nutrition: Calories 3,406 Carbs 269 Fat 82 Protein 168

6 pounds is awesome my friend! You mentioned ‘regular’ food. What protein sources and how are they prepared?

[grouchyjarhead]

I like that idea John, that sounds awesome. You're looking jacked.

[JohnButz]

6 pounds is awesome my friend! You mentioned ‘regular’ food. What protein sources and how are they prepared?

Thanks Keith! You know, it's actually very similar to the meals I had when we started this log about 8 years ago. Baked cod, baked chicken salad, grilled chicken with a BBQ/Hot Sauce mix.

I like that idea John, that sounds awesome. You're looking jacked.

Thanks Brother!

[JohnButz]

BW was 145.5. Down a bit, probably from an insane amount of activity on Monday.

Training:

N.G. Ring Pull-ups
BWx5,5,5,5,5,5=30

Ring Dips
BWx10,10,10=30

Nutrition:
Calories 3,272 Carbs 210 Fat 120 Protein 145

[kconnell]

Wednesday January 30, 2019 - Legs

Slept 7 hours. Felt much better

25 minutes aerobics including a 11:27 mile on elliptical. PR again.


HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
17-12,13-9,10-8 x 160-130
Nautilus Lying Leg Curl
13, 11, 9 x 50 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
15-10,12-9,12-8 x 110-80
Nautilus Leg Press
15-11-9,12-9-8,12-9-8 x 150-120-100


CALVES-Compound Drop Sets
Nautilus Leg Press Calf
16-10-8,12-8-6,10-8-6 x 150-120-100
Seated Calf
14-9, 10-10, 10-9 x 100-75


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

—

[NoCarbsNoSugar]

11:27 mile on elliptical

what kind of elliptical?
is this in your home?

[JohnButz]

Wednesday January 30, 2019 - Legs

Slept 7 hours. Felt much better

25 minutes aerobics including a 11:27 mile on elliptical. PR again.


HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
17-12,13-9,10-8 x 160-130
Nautilus Lying Leg Curl
13, 11, 9 x 50 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
15-10,12-9,12-8 x 110-80
Nautilus Leg Press
15-11-9,12-9-8,12-9-8 x 150-120-100


CALVES-Compound Drop Sets
Nautilus Leg Press Calf
16-10-8,12-8-6,10-8-6 x 150-120-100
Seated Calf
14-9, 10-10, 10-9 x 100-75


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

—

Congrats on the PR!

[JohnButz]

Woke to a scale weight of 146.

N.G. Ring Pull-ups
BWx5,5,5,5,5,6=31

Ring Dips
BWx11,10,10=31

Pull-ups
BW+25x12,12

Dips
BW+60x12,12

Squat
80x5,100x5,120x5, 140x5

Incline Bench
85x5, 100x5, 120x5, 140x5

Deads
140x5, 175x5, 228x4 (switched from over/under, to double overhand grip.)

Nutrition:
A piece of peanut butter toast prior to training, then Refeed, grilled chicken/provo sub, Pizza.

[kconnell]

what kind of elliptical?
is this in your home?

Hey. Yes. I have a commercial Lifefitness elliptical in the house and my weights and other equipment are in a shed. I acquired the elliptical and a few other pieces at government auctions. Each need some TLC restoration but I’ve been good at doing that.

[kconnell]

Thursday January 31, 2019 - Back and Biceps

5.5 hours sleep.

30 minutes aerobics including 11:30 mile on elliptical.

Rotator Cuff Exercises -

COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
14-10-10,11-8-8,9-7-7 x 125-100-80
T-Bar Rows
10-10,8-8,8-8 x 80-55
Negative Chins
5, 5, 4 — SKIPPED


Stretch Between ~8 seconds each

BICEPS - SUPERSET - DROP SETS
-----
Incline Curls
14-10,10-8,8-6 x 35-25
— UP 5 on each
Cable E-Z Curl
16-10-10,11-9-8,10-8-8 x 50-40-30


Farmers Walk
60-45 seconds x 75-55 — UP 5 each

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

Ab Coaster
17-12-10 - Alternating Alternating

—

Excellent pump. A lot of increases including up 5 lbs each on DB work.

[kconnell]

Thanks Keith! You know, it's actually very similar to the meals I had when we started this log about 8 years ago. Baked cod, baked chicken salad, grilled chicken with a BBQ/Hot Sauce mix.

Ok. What I thought. Pretty clean. Any of your famous pizza??

[NoCarbsNoSugar]

Hey. Yes. I have a commercial Lifefitness elliptical in the house and my weights and other equipment are in a shed. I acquired the elliptical and a few other pieces at government auctions. Each need some TLC restoration but I’ve been good at doing that.

Sounds good!
Never been to a government auction, though I do go to estate sales regularly.
My last estate sale purchase included a hunting bow and two guitars in very good condition.
Paid $30 for the bow (with 4 arrows) and $115 for the two guitars.

[JohnButz]

Ok. What I thought. Pretty clean. Any of your famous pizza??

Just smashed a whole 8 cut extra pepperoni the other night!

[JohnButz]

BW=147.5

Training:

N.G. Ring Pull-ups
BWx8 sets of 4=32

Ring Dips
BWx4 sets of 8=32

Pull-ups
BW+50x4 BW+44x5,5

Dips
BW+98x5,5,5







Nutrition:
Calories 3,212 Carbs 228 Fat 118 Protein 120