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

[kconnell]

Monday June 17, 2024 - Back and Biceps
 
Slept 6+1.5=7.5 Hours.
 
BACK
------
Negative Chins (Warmup)
2 sets
1-Arm DB Row
17,16,15 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
13,12,11 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
22,17 each side
—

[kconnell]

Friday June 21, 2024 - Chest, & Delts
 
Slept 7.5 Hours.

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
11,9,8 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 22, 2024 - Legs
 
Sleep 6 hours
 
HAMSTRINGS
-----
SLDs-
18,16,16 x 135
Nautilus Lying Leg Curl
5 minutes burn x 80 -


QUADRICEPS
-----
Smith Squat OPTIONAL
?,?,? x ? - Add later
Nautilus Leg Press
17,16,15 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

[kconnell]

Monday June 24, 2024 - Back and Biceps
 
Slept 5 Hours. Bad night

Woke to back cramping on right side. Starting 5th week of this. Back was improving greatly this weekend and out of the blue Sunday it started to seize on the right longissimus again.
 
BACK
------
Negative Chins (Warmup)
2 sets
1-Arm DB Row
17,16,15 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
13,12,11 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
22,17 each side
—

[kconnell]

Tuesday June 25, 2024 - Chest, & Delts
 
Slept 5.5+1=6.5 Hours.

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 
17,16,15 x 100 - Medial Emphasis -
Seated DB Tri Extension  -SKIPPED
11,10,8 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
 
—