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  1. #5791
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,634
    Rep Power: 1952
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Originally Posted by supramax View Post
    I'd rather chew on broken glass than count calories and weigh food.
    All calories are not equal, anyways. Eat only according to the needs of the body and don't eat junk.
    I agree. You are what you eat.
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  2. #5792
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,634
    Rep Power: 1952
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Friday September 13, 2019 - Back and Biceps

    Slept 7.5 hours

    All sets have 2 seconds peak contraction with 3 second cadence

    BACk
    ------
    Seated Row
    13,12,11 x 125
    T-Bar Rows
    11,9 x 125


    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    12,10,9 x 45
    Cable Preacher Curl
    12,12 x 55

    Farmers Walk -
    60-30 seconds x 65-45

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

    Ab Coaster -
    19-13-10



    Felt good. Still more work on the shed but having one side and the roof nearly 200% done is a great accomplishment and I’ll go slower. The door may not even be done this month as I’m not sure what kind I want.
    --------------------------------------------------------------
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  3. #5793
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,634
    Rep Power: 1952
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Monday September 14, 2019 - Chest, Triceps & Delts

    Slept 6+1=7 hours

    Lighter weight but concentrate on form. Peak contraction for 2 seconds. 3 second cadence.


    Rotator Cuff Exercises - The stiff-arm rear row helps the most in my case


    CHEST
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    17, 11 x 45 - SKIPPED

    TRICEPS - 2 seconds peak contraction
    Smith Bar Close-grip Pushups
    16,13 @ 6th lug (45 degrees)
    Flat Cable Tri Extension
    12,11,10 x 80
    — May add kickbacks later

    SHOULDERS - 2 secs peak contraction
    Lateral Raises - 3 sec tempo
    10,9,8 x 25 (no ‘pour’)
    Smith BNP
    8,7 x 90
    Arnold Press - 3 sec tempo
    9,7 x 25

    --
    Ab Coaster straight, 5 sec rest
    25-18–14

    Hypetextensions


    One or both of the last shoulder exercises may need to go -- too stressing on the chest (Costo-Chondral) area, especially the Behind Neck Press (BNP).
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  4. #5794
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,634
    Rep Power: 1952
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Monday September 16, 2019 - Legs

    Sleep 6 hours

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    14,12 x 70
    SLDs
    12,10 x 135

    QUADRICEPS
    -----
    Smith Squats
    13,13,12 x 155

    — SKIPPED LEG PRESS
    45-Degree Leg Press
    16,16 x 405. — up next time

    CALVES
    ————
    Seated Calf
    19,17,15 x 100
    Standing Calf
    14,12 x 110

    Ab Coaster - Straight
    25-18-14
    --------------------------------------------------------------
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  5. #5795
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,634
    Rep Power: 1952
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Tuesday September 17, 2019 - Back and Biceps

    Slept 6.5 hours

    All sets have 2 seconds peak contraction with 3 second cadence

    BACk
    ------
    Seated Row
    14,12,11 x 125
    T-Bar Rows
    11,9 x 125


    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    13,11,10 x 45
    Cable Preacher Curl
    12,11 x 55

    Farmers Walk -
    60-30 seconds x 65-45

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

    Ab Coaster -
    19-13-10


    Solid!
    --------------------------------------------------------------
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  6. #5796
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,634
    Rep Power: 1952
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Wednesday September 18, 2019 - Chest, Triceps & Delts

    Slept 6.5 hours

    Lighter weight but concentrate on form. Peak contraction for 2 seconds. 3 second cadence.


    Rotator Cuff Exercises -


    CHEST
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    17, 11 x 45 - SKIPPED

    TRICEPS - 2 seconds peak contraction
    Smith Bar Close-grip Pushups
    18,14 @ 6th lug (45 degrees)
    — next time drop to position 4
    Flat Cable Tri Extension
    14,11,10 x 80
    — May add kickbacks later

    SHOULDERS - 2 secs peak contraction
    Lateral Raises - 3 sec tempo
    10,9,8 x 25 (no ‘pour’)
    Smith BNP
    8,7 x 90
    Arnold Press - 3 sec tempo
    9,8 x 25

    --
    Ab Coaster straight, 5 sec rest
    25-18–14

    Hypetextensions

    --------------------------------------------------------------
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  7. #5797
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,634
    Rep Power: 1952
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Thursday September 19, 2019 - Legs

    Sleep 6 hours

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    14,12 x 70
    SLDs
    8,6 x 155 - UP 20

    QUADRICEPS
    -----
    Smith Squats
    16,14,14 x 155 - UP next time

    — SKIPPED LEG PRESS
    45-Degree Leg Press
    16,16 x 405. — up next time

    CALVES
    ————
    Seated Calf
    19,18,15 x 100
    Standing Calf
    15,12 x 110

    Ab Coaster - Straight
    25-18-14



    Cut Leg Press again. I should finish most of the shed extension except the doors today.
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  8. #5798
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,634
    Rep Power: 1952
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Friday September 20, 2019 - Back and Biceps

    Slept 5.5 hours

    All sets have 2 seconds peak contraction with 3 second cadence

    BACk
    ------
    Seated Row
    14,12,11 x 125
    T-Bar Rows
    11,9 x 125


    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    14,11,10 x 45
    Cable Preacher Curl
    12,11 x 55

    Farmers Walk -
    60-30 seconds x 65-45

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

    Ab Coaster -
    19-13-10

    --------------------------------------------------------------
    Available as a rep
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  9. #5799
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,634
    Rep Power: 1952
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Saturday September 21, 2019 - Chest, Triceps & Delts

    Slept 6.5 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Rotator Cuff Exercises -


    CHEST
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    17, 11 x 45 - SKIPPED

    TRICEPS - 2 seconds peak contraction
    Smith Bar Close-grip Pushups
    10,8 @ 4th lug (30 degrees)
    Flat Cable Tri Extension
    14,12,11 x 80
    — May add kickbacks later

    SHOULDERS - 2 secs peak contraction
    Lateral Raises - 3 sec tempo
    10,9,8 x 25 (no ‘pour’)
    Smith BNP
    8,8 x 90
    Arnold Press - 3 sec tempo
    9,8 x 25

    --
    Ab Coaster straight, 5 sec rest
    25-18–14

    Hypetextensions

    --------------------------------------------------------------
    Available as a rep
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  10. #5800
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,634
    Rep Power: 1952
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Monday September 23, 2019 - Legs

    Sleep 7 hours

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    14,13 x 70
    SLDs
    8,7 x 155

    QUADRICEPS
    -----
    Smith Squats
    9,8,8 x 185 - UP 20. Still high concentration

    LEG PRESS
    45-Degree Leg Press
    10,10 x 430. — up 25

    CALVES
    ————
    Seated Calf
    19,18,16 x 100
    Standing Calf
    14,12 x 110

    Ab Coaster - Straight
    25-18-14

    --------------------------------------------------------------
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  11. #5801
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,634
    Rep Power: 1952
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Tuesday September 24, 2019 - Back and Biceps

    Slept 5.5 hours

    All sets have 2 seconds peak contraction with 3 second cadence

    BACk
    ------
    Seated Row
    14,12,10 x 125
    T-Bar Rows
    11,10 x 125


    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    14,12,10 x 45
    Cable Preacher Curl
    12,11 x 55

    Farmers Walk -
    60-45 seconds x 65-45

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

    Ab Coaster - Alternating Sides
    19-13-10

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  12. #5802
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,634
    Rep Power: 1952
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Wednesday September 25, 2019 - Chest, Triceps & Delts

    Slept 6 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Rotator Cuff Exercises -
    Was wanting to figure out a more direct exercise for my rotator cuff (left has been giving me problems for a while). Although I do some high cable work, today I did low cable laterals where I stand perpendicular to the weight and pull up and back. I had to drop to 10 pounds and that made me think I found it. After working the set, I knew it directly hit the area. Did 3-4 sets spread throughout. The BNPs felt better than they have for a year.



    CHEST
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    17, 11 x 45 - SKIPPED

    TRICEPS - 2 seconds peak contraction
    Smith Bar Close-grip Pushups
    10,10 @ 4th lug (30 degrees)
    Flat Cable Tri Extension
    14,13, ,11 x 80
    — May add kickbacks later

    SHOULDERS - 2 secs peak contraction
    Lateral Raises - 3 sec tempo
    10,9,8 x 25 (no ‘pour’)
    Smith BNP
    8,8 x 90
    Arnold Press - 3 sec tempo
    10,8 x 25

    --
    Ab Coaster straight, 5 sec rest
    25-18–14

    Hypetextensions

    --------------------------------------------------------------
    Available as a rep
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  13. #5803
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,634
    Rep Power: 1952
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Friday September 27, 2019 - Legs

    Sleep 8.5 hours but up 4-5 times through the night

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    14,13 x 70
    SLDs
    9.8 x 155

    QUADRICEPS
    -----
    Smith Squats
    10,9,9 x 185 -

    LEG PRESS
    45-Degree Leg Press
    12,11,11,10 x 430. — added additional set

    CALVES
    ————
    Seated Calf
    19,18,16 x 100
    Standing Calf
    14,13,12 x 110 - added a set

    Ab Coaster - Straight
    25-18-14

    --------------------------------------------------------------
    Available as a rep
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  14. #5804
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,634
    Rep Power: 1952
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Saturday September 28, 2019 - Back and Biceps

    Slept 5.5 hours

    All sets have 2 seconds peak contraction with 3 second cadence

    BACk
    ------
    Seated Row
    14,12,11 x 125
    T-Bar Rows
    11,10 x 125


    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    15,12,11 x 45
    Cable Preacher Curl
    12,11 x 55

    Farmers Walk -
    60-45 seconds x 65-45

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

    Ab Coaster - Alternating Sides
    19-13-10

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  15. #5805
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,634
    Rep Power: 1952
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Monday September 30, 2019 - Chest, Triceps & Delts

    Slept ??? hours Worst night in my life, except maybe when I had the full-bore flu. Got something wrong but see a doctor PA) tomorrow. Was up every hour to 1.5 hour. Let’s say I won’t do legs in the next couple of days. Actually I’m surprised I was able to match what I did last time for triceps and delts.

    Peak contraction for 2 seconds. 3 second cadence.


    Rotator Cuff Exercises
    1-arm cable laterals and bent-over laterals really have helped. An 80% decrease in ‘weird’ pain since doing these.



    CHEST
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    17, 11 x 45 - SKIPPED

    TRICEPS - 2 seconds peak contraction
    Smith Bar Close-grip Pushups
    10,10 @ 4th lug (30 degrees)
    Flat Cable Tri Extension
    14,13, ,11 x 80
    — May add kickbacks later

    SHOULDERS - 2 secs peak contraction
    Lateral Raises - 3 sec tempo
    10,9,8 x 25 (no ‘pour’)
    Smith BNP — SKIPPED
    8,8 x 90
    Arnold Press - 3 sec tempo
    10,8 x 25

    --
    Ab Coaster straight, 5 sec rest
    25-18–14

    Hypetextensions - SKIPPED

    --------------------------------------------------------------
    Available as a rep
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  16. #5806
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,634
    Rep Power: 1952
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Friday October 3, 2019 - Legs

    Sleep 6 hours

    Been sick (infection). On antibiotics and feel much better

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    14,13 x 70
    SLDs
    10,9 x 155

    QUADRICEPS
    -----
    Smith Squats
    10,10,9 x 185 -

    LEG PRESS — SKIPPED
    45-Degree Leg Press
    12,11,11,10 x 430. — added additional set

    CALVES
    ————
    Seated Calf
    19,18,16 x 100
    Standing Calf
    14,13 x 110 - add back a set next time

    Ab Coaster - Straight — SKIPPED
    25-18-14

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  17. #5807
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,634
    Rep Power: 1952
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Saturday October 5,2019 - Back and Biceps

    Slept 5+1=6 hours

    All sets have 2 seconds peak contraction with 3 second cadence

    BACk
    ------
    Seated Row
    14,12,11 x 125
    T-Bar Rows
    12,10 x 125


    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    15,13,11 x 45
    Cable Preacher Curl
    12,11 x 55

    Farmers Walk - SKIPPED
    60-45 seconds x 65-45

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

    Ab Coaster - Alternating Sides
    19-13-10. SKIPPED
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  18. #5808
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,634
    Rep Power: 1952
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Monday October 7, 2019 - Chest, Triceps & Delts
    Slept 7.5 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Rotator Cuff exercises



    CHEST
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    17, 11 x 45 - SKIPPED

    TRICEPS - 2 seconds peak contraction
    Smith Bar Close-grip Pushups
    16,10 @ 4th lug (30 degrees)
    Flat Cable Tri Extension
    15,13, 12x 80
    — May add kickbacks later

    SHOULDERS - 2 secs peak contraction
    Lateral Raises - 3 sec tempo
    11,9,8 x 25 (no ‘pour’)
    Smith BNP — SKIPPED
    8,8 x 90
    Arnold Press - 3 sec tempo
    10,9 x 25

    --
    Ab Coaster straight, 5 sec rest
    25-18–14

    Hypetextensions -


    Feeling much better
    --------------------------------------------------------------
    Available as a rep
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  19. #5809
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,634
    Rep Power: 1952
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Tuesday October 8, 2019 - Legs

    Sleep 4.5+1.5=6 hours

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    15,13 x 70
    SLDs
    12,10 x 155

    QUADRICEPS
    -----
    Smith Squats
    12,12,10 x 185 -

    LEG PRESS —
    45-Degree Leg Press
    14,12,12,10 x 430. —

    CALVES
    ————
    Seated Calf
    19,18,16 x 100
    Standing Calf
    14,13 x 110 - add back a set next time

    Ab Coaster - Straight — SKIPPED
    25-18-14



    Weights felt lighter
    --------------------------------------------------------------
    Available as a rep
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  20. #5810
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,634
    Rep Power: 1952
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Wednesday October 9,2019 - Back and Biceps

    Slept 5+1.5=6.5 hours

    All sets have 2 seconds peak contraction with 3 second cadence

    BACk
    ------
    Seated Row
    14,12,12 x 125
    T-Bar Rows
    12,11 x 125


    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    15,13,11 x 45
    Cable Preacher Curl
    13,11 x 55

    Farmers Walk - SKIPPED
    60-45 seconds x 65-45

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

    Ab Coaster - Alternating Sides
    19-13-10. SKIPPED
    --------------------------------------------------------------
    Available as a rep
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  21. #5811
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,634
    Rep Power: 1952
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Thursday October 10, 2019 - Chest, Triceps & Delts

    Slept 4+2=6 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Rotator Cuff exercises



    CHEST
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    17, 11 x 45 - SKIPPED

    TRICEPS - 2 seconds peak contraction
    Smith Bar Close-grip Pushups
    18,12 @ 4th lug (30 degrees)
    —next time drop lower
    Flat Cable Tri Extension
    16,24,12 x 80
    - up next time
    — May add kickbacks later

    SHOULDERS - 2 secs peak contraction
    Lateral Raises - 3 sec tempo
    11,10,8 x 25 (no ‘pour’)
    Smith BNP — SKIPPED
    8,8 x 90
    Arnold Press - 3 sec tempo
    10,9 x 25

    --
    Ab Coaster straight, 5 sec rest
    25-18–14

    Hypetextensions -

    --------------------------------------------------------------
    Available as a rep
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  22. #5812
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,634
    Rep Power: 1952
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Friday October 11, 2019 - Legs

    Sleep 7 5=6 hours

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    16,13 x 70
    SLDs
    12,11 x 155

    QUADRICEPS
    -----
    Smith Squats
    12,12,10 x 185 -

    LEG PRESS — SKIPPED
    45-Degree Leg Press
    14,12,12,10 x 430. —

    CALVES
    ————
    Seated Calf
    19,18,16 x 100
    Standing Calf
    15,13 x 110 - add back a set next time

    Ab Coaster - Straight — SKIPPED
    25-18-14

    --------------------------------------------------------------
    Available as a rep
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  23. #5813
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,634
    Rep Power: 1952
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Saturday October 12, 2019 - Back and Biceps

    Slept 4+1=5 hours. 3 hour gap

    All sets have 2 seconds peak contraction with 3 second cadence

    BACk
    ------
    Seated Row
    14,13,12 x 125
    T-Bar Rows
    12,11 x 125


    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    15,13,11 x 45
    Cable Preacher Curl
    13,12 x 55

    Farmers Walk - SKIPPED
    60-45 seconds x 65-45

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

    Ab Coaster - Alternating Sides
    19-13-10. SKIPPED
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  24. #5814
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,634
    Rep Power: 1952
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Monday October 14, 2019 - Chest, Triceps & Delts

    Slept 7 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Rotator Cuff exercises



    CHEST
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    17, 11 x 45 - SKIPPED

    TRICEPS - 2 seconds peak contraction
    Smith Bar Close-grip Pushups
    18,12 @ 2nd lug (20 degrees)
    Flat Cable Tri Extension
    9,7,6x 90
    - up 10
    — May add kickbacks later

    SHOULDERS - 2 secs peak contraction
    Lateral Raises - 3 sec tempo
    11,10,9 x 25 (no ‘pour’)
    Smith BNP — SKIPPED
    8,8 x 90
    Arnold Press - 3 sec tempo
    11,9 x 25

    --
    Ab Coaster straight, 5 sec rest
    25-18–14

    Hypetextensions -

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  25. #5815
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,634
    Rep Power: 1952
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Tuesday October 15, 2019 - Legs

    Sleep 3+4=7 hours

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    16,13 x 70
    SLDs
    12,11 x 155

    QUADRICEPS
    -----
    Smith Squats
    13,12,10 x 185 -

    LEG PRESS — SKIPPED
    45-Degree Leg Press
    15,13,13,12 x 430. —

    CALVES
    ————
    Seated Calf
    20,17,16 x 100
    Standing Calf
    15,13,12 x 110

    Ab Coaster - Straight — SKIPPED
    25-18-14

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  26. #5816
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,634
    Rep Power: 1952
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Wednesday October 16, 2019 - Back and Biceps

    Slept 6 hours.

    All sets have 2 seconds peak contraction with 3 second cadence

    BACk
    ------
    Seated Row
    15,13,12 x 125
    T-Bar Rows
    13,11 x 125


    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    11,8,8 x 55
    Cable Preacher Curl
    14,12 x 55

    Farmers Walk - SKIPPED
    60-45 seconds x 65-45

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

    Ab Coaster - Alternating Sides
    19-13-10.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  27. #5817
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,634
    Rep Power: 1952
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Monday October 21, 2019 - Chest, Triceps & Delts

    Slept 5+1=6 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Rotator Cuff exercises



    CHEST
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    17, 11 x 45 - SKIPPED

    TRICEPS - 2 seconds peak contraction
    Smith Bar Close-grip Pushups
    12,11 @ 2nd lug (20 degrees)
    Flat Cable Tri Extension
    9,7,6 x 90
    — May add kickbacks later

    SHOULDERS - 2 secs peak contraction
    Lateral Raises - 3 sec tempo
    11,10,9 x 25 (no ‘pour’)
    Smith BNP — SKIPPED
    9,8 x 90
    Arnold Press - 3 sec tempo
    11,9 x 25

    --
    Ab Coaster straight, 5 sec rest
    25-18–14

    Hypetextensions -
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  28. #5818
    Registered User JohnButz's Avatar
    Join Date: Nov 2009
    Location: Latrobe, Pennsylvania, United States
    Posts: 16,469
    Rep Power: 20669
    JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000)
    JohnButz is offline
    Right back into the groove after your trip I see. Great to finally meet you and The Mrs. in person. Thanks for stopping in to visit! The painting is getting many compliments and admiration. Thanks Brother!
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
    Reply With Quote

  29. #5819
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,634
    Rep Power: 1952
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Originally Posted by JohnButz View Post
    Right back into the groove after your trip I see. Great to finally meet you and The Mrs. in person. Thanks for stopping in to visit! The painting is getting many compliments and admiration. Thanks Brother!
    Thanks. I painted that one just for you 4 weeks ago. I knew there would be ‘color’ in the trees and tried to add that. Mountains and water are my favorite.

    I thoroughly enjoyed our visit but would’ve really liked to talk more but understand that business must come first. Let me know ahead of time if you want to FaceTime. I should be free before you open all this week.

    We enjoyed your pizza (and dessert). In fact, I like to give credit where due to places so I reviewed you on yelp and made sure you are listed on TripAdvisor but I still need to review you there.
    --------------------------------------------------------------
    Available as a rep
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  30. #5820
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,634
    Rep Power: 1952
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Tuesday October 15, 2019 - Legs

    Sleep 2+1+1+0.5=4.5 hours

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    16,13 x 70
    SLDs
    12,11 x 155

    QUADRICEPS
    -----
    Smith Squats
    14,12,10 x 185 -

    LEG PRESS — SKIPPED
    45-Degree Leg Press
    15,13,13,12 x 430. —

    CALVES
    ————
    Seated Calf
    20,17,16 x 100
    Standing Calf
    15,13,12 x 110

    Ab Coaster - Straight
    25-18-14


    Wanted to do leg press but didn’t have gas with terrible sleep pattern
    Last edited by kconnell; 10-23-2019 at 06:10 AM.
    --------------------------------------------------------------
    Available as a rep
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