The League of Extraordinary Gentlemen

[kconnell]

Saturday July 4, 2020 - Legs

Sleep 4+2.5=6.5 hours.



Note: Right hip better with glucosamine. Now just twice a day.




Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
17,15 x 80
SLDs
13,13 x 185 — Emphasize Stretch

QUADRICEPS
-----
Smith Squats
11,9,8 x 265
—felt good after first set
Nautilus Leg Extension
11, 9 x 170


CALVES - accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
————
Seated Calf
19,16,14 x 130
Standing Calf
17,16,15 x 110

Ab Coaster - Straight
28-18-14 -

—

[kconnell]

Saturday July 5, 2020 - Back and Biceps

Slept 6 Hours.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Seated Row
11,9,8 x 140
High Pulls
9,9 x 140
Nautilus Super Pullover
11, 10 x 140

BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
12,10,9 x 70 -
Cable Preacher Curl
9,9 x 70 -


Farmers Walk - No rest between
45-35 pounds x 2-1,5 minutes
SKIPPED

—
Reverse Wrist Roller
1 times up with 20 pounds (nonstop)

Ab Coaster - Alternating Sides
19-13-10
—

[kconnell]

Monday July 6, 2020 - Chest, Triceps & Delts

Slept 3.5+2.5=6 Hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises -

CHEST — SKIPPED
2-Arm Dual Lower Crossover
13,12 x 45 —

TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups
15 13 - Lateral Emphasis
Flat Cable Tri Extension
11,11,10,9 x 125

SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
13,12,11 x 25
— Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Arnold Press - 3 sec tempo
15,14 x 25

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

Hypetextensions
15,14.

—

[kconnell]

Wednesday July 8, 2020 - Legs

Sleep 6.5 hours.
Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
17,15 x 80
SLDs
13,13 x 185 — Emphasize Stretch

QUADRICEPS
-----
Smith Squats
11,9,8 x 265
—felt good after first set
Nautilus Leg Extension
11, 9 x 170


CALVES - accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
————
Seated Calf
19,16,14 x 130
Standing Calf
17,16,15 x 110

Ab Coaster - Straight
28-18-14 -

—

[kconnell]

Thursday July 9, 2020 - Back and Biceps

Slept 5.5 Hours.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Seated Row
11,10,9 x 140
High Pulls
10,9 x 140
Nautilus Super Pullover
11, 10 x 140

BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
12,12,10 x 70 -
Cable Preacher Curl
10,9 x 70 -


Farmers Walk - No rest between
45-35 pounds x 2-1,5 minutes
SKIPPED

—
Reverse Wrist Roller
1 times up with 20 pounds (nonstop)

Ab Coaster - Alternating Sides
19-13-10
—

[kconnell]

Friday July 10, 2020 - Chest, Triceps & Delts

Slept 6 Hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises -

CHEST — SKIPPED
2-Arm Dual Lower Crossover
13,12 x 45 —

TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups
15 13 - Lateral Emphasis
Flat Cable Tri Extension
12,11,10,9 x 125

SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
13,12,11 x 25
— Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Arnold Press - 3 sec tempo
15,14 x 25

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

Hypetextensions
15,14.

—

[kconnell]

Saturday July 11, 2020 - Legs

Sleep 6.5 hours.

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
17,16 x 80 - UP next time
SLDs
13,13 x 185 — Emphasize Stretch

QUADRICEPS
-----
Smith Squats
12,11,11 x 265 - UP next time
—felt good after first set
Nautilus Leg Extension
11, 10 x 170


CALVES - accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
————
Seated Calf
19,16,14 x 130
Standing Calf
17,16,15 x 110

Ab Coaster - Straight
28-18-14 -

—

Nice increases

[kconnell]

Sunday July 12, 2020 - Back and Biceps

Slept 5.5 Hours.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Seated Row
11,10,9 x 140
High Pulls
10,9 x 140
Nautilus Super Pullover
11, 10 x 140

BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
13,11,10 x 70 -
Cable Preacher Curl
11,9 x 70 -


Farmers Walk - No rest between
45-35 pounds x 2-1,5 minutes
SKIPPED

—
Reverse Wrist Roller
1 times up with 20 pounds (nonstop)

Ab Coaster - Alternating Sides
19-13-10
—

[kconnell]

Monday July 13, 2020 - Chest, Triceps & Delts

Slept 5 Hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises - SKIPPED

CHEST — SKIPPED
2-Arm Dual Lower Crossover
13,12 x 45 —

TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups
15 14 - Lateral Emphasis
Flat Cable Tri Extension
13,11,11,9 x 125

SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
13,12,11 x 25
— Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Arnold Press - 3 sec tempo
15,14 x 25

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

Hypetextensions
15,14.

—

[kconnell]

Tuesday July 14, 2020 - Legs

Sleep 6.5 hours.

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
10,9 x 90 - UP 10
SLDs
13,13 x 185 — Emphasize Stretch

QUADRICEPS
-----
Smith Squats
8,8,6 x 265 - UP 10

Nautilus Leg Extension
11, 10 x 170


CALVES - accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
————
Seated Calf
19,16,14 x 130
Standing Calf
17,16,15 x 110

Ab Coaster - Straight
28-18-14 -

—

[kconnell]

Wednesday July 16, 2020 - Back and Biceps

Slept 6.5 Hours.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Seated Row
11,10,9 x 140
High Pulls
10,10 x 140
Nautilus Super Pullover
11, 10 x 140

BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
13,12,10 x 70 -
Cable Preacher Curl
11,10 x 70 -


Farmers Walk - No rest between
45-35 pounds x 1,5-1 minutes

—
Reverse Wrist Roller
1 times up with 20 pounds (nonstop)

Ab Coaster - Alternating Sides
20-13-10
—

[kconnell]

Thursday July 16, 2020 - Chest, Triceps & Delts

Slept 6_+1=7 Hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises

CHEST — SKIPPED
2-Arm Dual Lower Crossover
13,12 x 45 —

TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups
15 14 - Lateral Emphasis
Flat Cable Tri Extension
13,12,11,9 x 125

SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
13,12,11 x 25
— Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Arnold Press - 3 sec tempo
15,14 x 25

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

Hypetextensions
15,14.

—

[kconnell]

Saturday July 18, 2020 - Legs

Sleep 8 hours.

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
10,10 x 90 -
SLDs
14,13 x 185 — Emphasize Stretch

QUADRICEPS
-----
Smith Squats
9,9,7 x 275 -

Nautilus Leg Extension
11, 10 x 170


CALVES - accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
————
Seated Calf
19,16,14 x 130
Standing Calf
17,16,15 x 110

Ab Coaster - Straight
28-18-14 -

—

[kconnell]

Sunday July 19, 2020 - Back and Biceps

Slept 4+1+1=6 Hours.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Seated Row
11,10,10 x 140
High Pulls
10,10 x 140
Nautilus Super Pullover
11, 10 x 140

BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
13,12,10 x 70 -
Cable Preacher Curl
11,10 x 70 -


Farmers Walk - No rest between
45-35 pounds x 1,5-1 minutes
Skipped
—
Reverse Wrist Roller
1 times up with 20 pounds (nonstop)

Ab Coaster - Alternating Sides
20-13-10
—

[kconnell]

Monday July 20, 2020 - Chest, Triceps & Delts

Slept 5.5 Hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises

CHEST — SKIPPED
2-Arm Dual Lower Crossover
13,12 x 45 —

TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups
15 14 - Lateral Emphasis
Flat Cable Tri Extension
13,12,11,10 x 125

SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
13,12,11 x 25
— Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Arnold Press - 3 sec tempo
15,14 x 25

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

Hypetextensions
15,14.

—

[kconnell]

Tuesday July 21, 2020 - Legs

Sleep 7 hours.

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
10,10 x 90 -
SLDs
14,13 x 185 — Emphasize Stretch

QUADRICEPS
-----
Smith Squats
10,9,7 x 275 -

Nautilus Leg Extension
11, 10 x 170


CALVES - accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
————
Seated Calf
19,16,14 x 130
Standing Calf
17,17,16 x 110

Ab Coaster - Straight
28-18-14 -

—

[kconnell]

Took 12 days off. Starting a new exercise program.

One, because it’s time

Another, is because I self-diagnosed I have snapping hip syndrome. Of the 3 types, I’m certain I have the second type which is the internal type where the Ilio-psoas rides over the bursa. It affects mostly the right side (not surprising), but also the left.

I’ve been taking glucosamine/chondroitin and it’s helped a lot.

The condition is usually because of overwork. Guess what? The downed trees and cut logs that I’ve been lifting and flipping? Yep That’s it. Logs that are as big and bigger around than me I squat down and lift. Some to a side, some up as high as me and push over flipping them. That, combined with squats.

Time for a change of routines and leg presses should be better.

There a number of stretching exercises I can do that seem to help I found today. Also ice should help reduce any swelling but since mine is internal at the bend in the medial (inside between the femur and torso, it is hard to get to but I’ll try.

[kconnell]

Monday August 3, 2020 - Back and Biceps

Slept 3+2=5 Hours.

*** NEW ROUTINES ***

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
10,10,9 x 125
Bent-over DB Row
10,9 x 55
Nautilus Super Pullover
9,9 x 140

BICEPS
-----
Incline Curls
12,10,9 x 35
E-Z Curl with Blaster
9, 8 x 70 -


Zottman Curls
9,7 x 25
—
Reverse Wrist Roller (soon to add)
1 times up with 20 pounds (nonstop)

—

Light on pull downs and incline. Not afraid of the ‘new’ soreness, but concentrating on the mind-muscle link.

No abs because of the psoas.

[kconnell]

Tuesday August 4, 2020 - Chest, Triceps & Delts

Slept 6.5 Hours straight. I'll take it

** NEW ROUTINES ***

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises

CHEST — (Placeholder)
Incline Cable Fly


TRICEPS
Pulley Pushdowns
12,12,12 x 90 - Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
9,8,7 x 25

SHOULDERS
Wide Upright Row on Smith
8x90, 8,8 x 80
Cable Dual Lateral Raises
11,9,7 x 20
Bent-Over Lateral Raise
11,10 x 10

--
Ab Coaster straight, 5 sec rest
25-18–14 (NOT YET)

Hypetextensions
15,14

--

Nice Pump.

The 'Snapping Hip Syndrome' is much better. In fact, it is only 20-30% of what it used to be and it no longer hurts/alarms me when it happens. I found videos/descriptions of stretches and foam roller movements to loosen the ilio-psoas. That's the problem. It is too tight and needs to lengthen cause it rolls over bony/bursae protrusions and pops.

I may forgo the quad exercises next workout. Since I'm changing routines, I won't do squats, which is the movement that got me in this situation.... I was lifting/moving/flipping a bunch of logs - all in a squatting motion. I plan on leg extensions (safe) and leg presses.

[kconnell]

Wednesday August 5, 2020 - Legs

Sleep ~6.5 hours.

*** NEW ROUTINES ***

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
10,10 x 90 -
Seated Leg Curl
8,8 x 160

QUADRICEPS
-----
45* Leg Sled
12,10,10,9 x 270 - Suoerslow

Nautilus Leg Extension
10, 10 x 170


CALVES - Full Range
————
Leg Sled Calf
12,10,10,9 x 270
Seated Calf
2,10,9 x 130

Ab Coaster - Straight
28-18-14 - PLACEHOLDER

—

The snapping hip feels slightly better. Obviously I decided to do the leg sled, but very light.

[kconnell]

Ooooh. Calves were a good sore. Doing it right!

[kconnell]

Friday August 7, 2020 - Back and Biceps

Slept 6 Hours.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
11,10,9 x 125
Bent-over DB Row
10,9,7 x 55
Nautilus Super Pullover
9,9 x 140

BICEPS
-----
Incline Curls
12,10,9 x 35
E-Z Curl with Blaster
9, 8 x 70 -


Zottman Curls
9,7 x 25
** Had to skip because my left hand had all the indicators that I would break a blood vessel. It’s weird I can sense these things. I get pain that’s different like anything else. When I get this, it’s usually around the fingers This time more in the palm but where the ring finger meets it.

—
Reverse Wrist Roller (soon to add)
1 times up with 20 pounds (nonstop)
SKIPPED
—

[kconnell]

Saturday August 8, 2020 - Chest, Triceps & Delts

Slept 6+2=8 Hours straight.

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises

CHEST — (Placeholder)
Incline Cable Fly


TRICEPS
Pulley Pushdowns
14,13,12 x 90 - Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
9,8,7 x 25

SHOULDERS
Wide Upright Row on Smith
8,8,8 x 80
Cable Dual Lateral Raises
11,9,7 x 20
Bent-Over Lateral Raise
11,10 x 10

--
Ab Coaster straight, 5 sec rest
25-18–14 (NOT YET)

Hypetextensions
15,14

--

[kconnell]

Sunday August 9, 2020 - Legs

Sleep 4+2=6 hours.

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
10,10 x 90 -
Seated Leg Curl
9,8 x 160

QUADRICEPS
-----
45* Leg Sled
13,12,12,10 x 270 - Superslow

Nautilus Leg Extension
10, 10 x 170


CALVES - Full Range
————
Leg Sled Calf
13,12,12,10 x 270
Seated Calf
12,10,9 x 130

Ab Coaster - Straight
28-18-14 - PLACEHOLDER

—

[kconnell]

Monday August 10, 2020 - Back and Biceps

Slept 6.5 Hours.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
11,11,9 x 125
Bent-over DB Row
10,9,7 x 55
Nautilus Super Pullover
9,9 x 140

BICEPS
-----
Incline Curls
12,11,9 x 35
E-Z Curl with Blaster
9, 8 x 70 -


Zottman Curls
9,7 x 25

—
Reverse Wrist Roller
1 times up with 20 pounds
—

[kconnell]

Tuesday August 11, 2020 - Chest, Triceps & Delts

Slept 3.5+3.5=7 Hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises

CHEST —
Incline Cable Fly
12 x 20

TRICEPS
Pulley Pushdowns
14,13,12 x 90 - Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
11,9,8 x 25

SHOULDERS
Wide Upright Row on Smith
9,8,8 x 80
Cable Dual Lateral Raises
11,9,7 x 20
Bent-Over Lateral Raise
11,10 x 10

--
Ab Coaster straight, 5 sec rest
25

Hypetextensions
15,14

--

[kconnell]

Wednesday August 2, 2020 - Legs

Sleep ~6 hours.

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
10,10 x 90 -
Seated Leg Curl
10,9 x 160

QUADRICEPS
-----
45* Leg Sled
9,9,9,9 x 350 - Superslow-UP 80

Nautilus Leg Extension
10, 10 x 170


CALVES - Full Range
————
Leg Sled Calf
11,9,7,7 x 350 - Suoerslow-UP 80
Seated Calf
12,10,9 x 130

Ab Coaster - Straight
28

Need to stretch all - hams,quads,calves
—

[kconnell]

Thursday August 13, 2020 - Back and Biceps

Slept 6.5 Hours.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
11,10,9 x 125
Bent-over DB Row
10,9,7 x 55
Nautilus Super Pullover
9,9 x 140

BICEPS
-----
Incline Curls
12,12,10 x 35
E-Z Curl with Blaster
9, 8 x 70 -


Zottman Curls
9,7 x 25

—
Reverse Wrist Roller
1 times up with 20 pounds
—

Yesterday my left mid-back cramped and tightened. Not sure what caused it. This happens about twice yearly. Anyway it twists me all crooked. Had my daughter massage it and pound on it a bit to relax it. The workout, especially the 1-arm DB row felt really good because I use an extreme stretch that comes about equal to where my head is while bent over on my bench.

[kconnell]

I’ve done it now. I’ve been noticing that my left calf has been tight. I mentioned after starting the new routine that I could tell I’ve worked it well. But my left side has been extremely tight. Wednesday I determined it was the soleus. After a lot of massage, I could walk normally. I had assumed it was because of the break about 7 years ago and it took a while to heal and the Dr didn’t set it with a pin.

Last night I saw a bump on the medial side of my Achilles’ tendon. After researching it, I have tendinitis. Duh. So no working the calves. Ice and anti-inflammatory meds.

I think I’ve had 3 leg workouts since being back. I have no idea how it really happened. Stretching bad.

[kconnell]

Friday August 14, 2020 - Chest, Triceps & Delts

Slept 6.5 Hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises - SKIPPED

CHEST — SKIPPED
Incline Cable Fly
12 x 20

TRICEPS
Pulley Pushdowns
15,13,13 x 90 - Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
13,10,9 x 25

SHOULDERS
Wide Upright Row on Smith
10,8,8 x 80
Cable Dual Lateral Raises
11,9,7 x 20
Bent-Over Lateral Raise
11,10 x 10

--
Ab Coaster straight, 5 sec rest
25

Hypetextensions
15,14

--

Really bummed about my calf. Man! It stinks getting old.