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  1. #6211
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,035
    Rep Power: 2149
    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 March 2, 2021 - Chest, Triceps & Delts

    Slept 2.5+3.5?=6 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST — SKIPPED
    Incline Cable Fly
    18 x 25


    TRICEPS
    Pulley Pushdowns
    19,19,18 x 105- Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    19,19,18 x 25

    SHOULDERS
    Wide Upright Row on Smith
    12,11,9 x 95
    Cable Dual Lateral Raises
    12,12,10 x 20
    Bent-Over Lateral Raise
    14,13 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    18.18



    DARD 5 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  2. #6212
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,035
    Rep Power: 2149
    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 February 3, 2021 - Legs

    Sleep 5 hours.

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    16,15 x 90 -
    Seated Leg Curl
    14,12 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    13,13,13,13 x 250


    Nautilus Leg Extension
    14,14,13,13 x 160

    CALVES -
    14 reps with only 20 lbs. - SKIPPED
    — did one set but NOT full range - fast

    ————


    — seated calf stretch 2x 20 seconds each
    X 60 lbs (50 over left calf)

    5 sets DARD (added 2.5 lbs)

    Ab Coaster Psoas Stretch

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

  3. #6213
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,035
    Rep Power: 2149
    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 March 4, 2021 - Back and Biceps

    7 hours sleep

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    14,13,11 x 135 -
    Bent-over DB Row
    17,15 x 55
    Nautilus Super Pullover
    12,11 x 140

    BICEPS
    -----
    Incline Curls
    17,16,15 x 35
    E-Z Curl with Blaster
    11,11 x 70 -


    E-Z Reverse Curl
    15,14,13,13 x 50

    Zottman Curls
    12,11 x 25


    Reverse Wrist Roller -
    2 sets - with 20 pounds

    DARD 5 sets (2 before and 2 after the above.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  4. #6214
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,035
    Rep Power: 2149
    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 March 5, 2021 - Chest, Triceps & Delts

    Slept 6.5+1.5 = 8 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST — SKIPPED
    Incline Cable Fly
    18 x 25


    TRICEPS
    Pulley Pushdowns
    19,19,18 x 105- Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    19,19,18 x 25

    SHOULDERS
    Wide Upright Row on Smith
    12,11,10 x 95
    Cable Dual Lateral Raises
    12,12,10 x 20
    Bent-Over Lateral Raise
    14,13 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    18.18



    DARD 5 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  5. #6215
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,035
    Rep Power: 2149
    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 February 6, 2021 - Legs

    Sleep 6 hours.

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    16,16 x 90 -
    Seated Leg Curl
    14,12 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    15,15,13,13 x 250


    Nautilus Leg Extension
    14,14,14,13 x 160

    CALVES -
    14 reps with only 20 lbs. - SKIPPED
    — did one set but NOT full range - fast

    ————


    — seated calf stretch 2x 20 seconds each
    X 60 lbs (50 over left calf)

    5 sets DARD (added 2.5 lbs)

    Ab Coaster Psoas Stretch

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

  6. #6216
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,035
    Rep Power: 2149
    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
    Sunday March 7, 2021 - Back and Biceps

    4.5+2.5=7 hours sleep

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    14,13,11 x 135 -
    Bent-over DB Row
    17,15 x 55
    Nautilus Super Pullover
    12,11 x 140

    BICEPS
    -----
    Incline Curls
    17,16,15 x 35
    E-Z Curl with Blaster
    11,11 x 70 -


    E-Z Reverse Curl
    15,15.14,13 x 50

    Zottman Curls
    12,11 x 25


    Reverse Wrist Roller -
    2 sets - with 20 pounds

    DARD 5 sets (2 before and 2 after the above.
    Last edited by kconnell; 03-09-2021 at 06:40 AM.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  7. #6217
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,035
    Rep Power: 2149
    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 March 8, 2021 - Chest, Triceps & Delts

    Slept 5.5+1.5 = 7 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST — SKIPPED
    Incline Cable Fly
    18 x 25


    TRICEPS
    Pulley Pushdowns
    20,19,18 x 105- Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    19,19,18 x 25

    SHOULDERS
    Wide Upright Row on Smith
    12,11,10 x 95
    Cable Dual Lateral Raises
    12,12,10 x 20
    Bent-Over Lateral Raise
    14,13 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    18.18



    DARD 5 sets
    Last edited by kconnell; 03-09-2021 at 06:40 AM.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  8. #6218
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,035
    Rep Power: 2149
    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 February 9, 2021 - Legs

    Sleep 6 hours.

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    16,16 x 90 -
    Seated Leg Curl
    14,13 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    15,15,14,13 x 250


    Nautilus Leg Extension
    14,14,14,13 x 160

    CALVES -
    14 reps with only 20 lbs. - SKIPPED
    — did one set but NOT full range - fast

    ————


    — seated calf stretch 2x 20 seconds each
    X 60 lbs (50 over left calf)

    5 sets DARD (added 2.5 lbs)

    Ab Coaster Psoas Stretch



    Went for a fast walk last week and the left lateral soleus now again has a constant contraction. Doing much more massage, foam roller etc. helping
    --------------------------------------------------------------
    Available as a rep
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  9. #6219
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,035
    Rep Power: 2149
    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 March 10, 2021 - Back and Biceps

    7 hours sleep

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    14,13,11 x 135 -
    Bent-over DB Row
    17,15 x 55
    Nautilus Super Pullover
    12,11 x 140

    BICEPS
    -----
    Incline Curls
    17,16,15 x 35
    E-Z Curl with Blaster
    11,11 x 70 -


    E-Z Reverse Curl
    15,15.14,14 x 50

    Zottman Curls
    12,11 x 25


    Reverse Wrist Roller -
    2 sets - with 20 pounds

    DARD 5 sets (2 before and 2 after the above.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  10. #6220
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,035
    Rep Power: 2149
    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 March 11, 2021 - Chest, Triceps & Delts

    Slept 7 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST — SKIPPED
    Incline Cable Fly
    18 x 25


    TRICEPS
    Pulley Pushdowns
    11,11,10 x 125- Lateral Emphasis
    —UP 10
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    20,19,18 x 25

    SHOULDERS
    Wide Upright Row on Smith
    12,11,10 x 95
    Cable Dual Lateral Raises
    12,12,10 x 20
    Bent-Over Lateral Raise
    14,13 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    18.18



    DARD 5 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  11. #6221
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,035
    Rep Power: 2149
    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 February 12, 2021 - Legs

    Sleep 3.5+1+1.5=6 hours.

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    17,16 x 90 -
    Seated Leg Curl
    14,13 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    17,16,15,14 x 250


    Nautilus Leg Extension
    14,14,14,13 x 160

    CALVES -
    14 reps with only 20 lbs. - SKIPPED
    — did one set but NOT full range - fast

    ————


    — seated calf stretch 2x 20 seconds each
    X 60 lbs (50 over left calf)

    5 sets DARD (added 2.5 lbs)

    Ab Coaster Psoas Stretch



    Back to getting better regarding the calf. Quite frustrating and because I haven’t directly worked them they have atrophied so much. That coupled with they’ve always been my weak area makes for a sad me. About 8 months now.
    --------------------------------------------------------------
    Available as a rep
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  12. #6222
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,035
    Rep Power: 2149
    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 March 13, 2021 - Back and Biceps

    4.5+2=6.5 hours sleep

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    14,13,11 x 135 -
    Bent-over DB Row
    17,15 x 55
    Nautilus Super Pullover
    12,11 x 140

    BICEPS
    -----
    Incline Curls
    17,16,15 x 35
    E-Z Curl with Blaster
    12,11 x 70 -


    E-Z Reverse Curl
    15,15.15,14 x 50

    Zottman Curls
    12,11 x 25


    Reverse Wrist Roller -
    2 sets - with 20 pounds

    DARD 5 sets (2 before and 2 after the above.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  13. #6223
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,035
    Rep Power: 2149
    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 March 15, 2021 - Chest, Triceps & Delts

    Slept 5.5+1=6.5 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST — SKIPPED
    Incline Cable Fly
    18 x 25


    TRICEPS
    Pulley Pushdowns
    11,11,11 x 125- Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    20,20,18 x 25

    SHOULDERS
    Wide Upright Row on Smith
    12,11,10 x 95
    Cable Dual Lateral Raises
    12,12,11 x 20
    Bent-Over Lateral Raise
    14,13 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    20,20



    DARD 5 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  14. #6224
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,035
    Rep Power: 2149
    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 February 19, 2021 - Legs

    Sleep 7 hours.

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    17,16 x 90 -
    Seated Leg Curl
    14,13 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    17,16,15,15 x 250


    Nautilus Leg Extension
    14,14,14,13 x 160

    CALVES -
    14 reps with only 20 lbs. - SKIPPED
    — did one set but NOT full range - fast

    ————


    — seated calf stretch 2x 20 seconds each
    X 60 lbs (50 over left calf)

    5 sets DARD (added 2.5 lbs)

    Ab Coaster Psoas Stretch



    After 4 days of tractor work moving 4 loads of dirt, it’s time for the ‘break’ to be over. LOL
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  15. #6225
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,035
    Rep Power: 2149
    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 March 20, 2021 - Back and Biceps

    4 hours sleep

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    14,13,11 x 135 -
    Bent-over DB Row
    17,15 x 55
    Nautilus Super Pullover
    12,11 x 140

    BICEPS
    -----
    Incline Curls
    17,16,15 x 35
    E-Z Curl with Blaster
    12,11 x 70 -


    E-Z Reverse Curl
    16,15.15,14 x 50

    Zottman Curls
    12,11 x 25


    Reverse Wrist Roller -
    2 sets - with 20 pounds

    DARD 5 sets (2 before and 2 after the above.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  16. #6226
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,035
    Rep Power: 2149
    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
    Sunday March 21, 2021 - Chest, Triceps & Delts

    Slept 3+4=7 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST — SKIPPED
    Incline Cable Fly
    18 x 25


    TRICEPS
    Pulley Pushdowns
    12,11,11 x 125- Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    20,20,18 x 25

    SHOULDERS
    Wide Upright Row on Smith
    12,11,10 x 95
    Cable Dual Lateral Raises
    13,12,11 x 20
    Bent-Over Lateral Raise
    14,13 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    20,20



    DARD 5 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  17. #6227
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,035
    Rep Power: 2149
    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 February 22, 2021 - Legs

    Sleep 4+4=8 hours.

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    17,16 x 90 -
    Seated Leg Curl
    14,14 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    18,16,15,15 x 250


    Nautilus Leg Extension
    15,14,14,14 x 160

    CALVES -
    14 reps with only 20 lbs. - SKIPPED
    — did one set but NOT full range - fast

    ————


    — seated calf stretch 2x 20 seconds each
    X 60 lbs (50 over left calf)

    5 sets DARD (added 2.5 lbs)

    Ab Coaster Psoas Stretch

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

  18. #6228
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,035
    Rep Power: 2149
    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 March 23, 2021 - Back and Biceps

    5+2=7 hours sleep

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    14,13,11 x 135 -
    Bent-over DB Row
    17,15 x 55
    Nautilus Super Pullover
    12,11 x 140

    BICEPS
    -----
    Incline Curls
    17,16,15 x 35
    E-Z Curl with Blaster
    12,11 x 70 -


    E-Z Reverse Curl
    16,15.15,14 x 50

    Zottman Curls
    12,11 x 25


    Reverse Wrist Roller -
    2 sets - with 20 pounds

    DARD 5 sets (2 before and 2 after the above.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  19. #6229
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,035
    Rep Power: 2149
    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 March 24, 2021 - Chest, Triceps & Delts

    Slept ~7 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST — SKIPPED
    Incline Cable Fly
    18 x 25


    TRICEPS
    Pulley Pushdowns
    13,11,11 x 125- Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    20,20,18 x 25

    SHOULDERS
    Wide Upright Row on Smith
    12,11,10 x 95
    Cable Dual Lateral Raises
    13,12,11 x 20
    Bent-Over Lateral Raise
    14,13 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    20,20



    DARD 5 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  20. #6230
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,035
    Rep Power: 2149
    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 February 25, 2021 - Legs

    Sleep 8 hours.

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    17,16 x 90 -
    Seated Leg Curl
    15,14 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    18,18,18,15 x 250


    Nautilus Leg Extension
    15,14,14,14 x 160

    CALVES -
    14 reps with only 20 lbs. - SKIPPED
    — did one set but NOT full range - fast

    ————


    — seated calf stretch 2x 20 seconds each
    X 60 lbs (50 over left calf)

    5 sets DARD (added 2.5 lbs)

    Ab Coaster Psoas Stretch

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

  21. #6231
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,035
    Rep Power: 2149
    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 March 26, 2021 - Back and Biceps

    6.5 hours sleep

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    14,13,12 x 135 -
    Bent-over DB Row
    17,15 x 55
    Nautilus Super Pullover
    12,11 x 140

    BICEPS
    -----
    Incline Curls
    17,16,15 x 35
    E-Z Curl with Blaster
    12,11 x 70 -


    E-Z Reverse Curl
    16,15.15,14 x 50

    Zottman Curls
    12,11 x 25


    Reverse Wrist Roller -
    2 sets - with 20 pounds

    DARD 5 sets (2 before and 2 after the above.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  22. #6232
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,035
    Rep Power: 2149
    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 March 27, 2021 - Chest, Triceps & Delts

    Slept 6.5 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST — SKIPPED
    Incline Cable Fly
    18 x 25


    TRICEPS
    Pulley Pushdowns
    13,12,11 x 125- Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    20,20,18 x 25

    SHOULDERS
    Wide Upright Row on Smith
    12,11,10 x 95
    Cable Dual Lateral Raises
    13,12,11 x 20
    Bent-Over Lateral Raise
    14,13 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    20,20



    DARD 5 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  23. #6233
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,035
    Rep Power: 2149
    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 March 29, 2021 - Legs

    Sleep 5 hours.

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    17,16 x 90 -
    Seated Leg Curl
    15,15 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    18,18,18,16 x 250


    Nautilus Leg Extension
    15,14,14,14 x 160

    CALVES -
    14 reps with only 20 lbs. - SKIPPED
    — did one set but NOT full range - fast

    ————


    — seated calf stretch 2x 20 seconds each
    X 60 lbs (50 over left calf)

    5 sets DARD (added 2.5 lbs)

    Ab Coaster Psoas Stretch

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

  24. #6234
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,035
    Rep Power: 2149
    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 March 30, 2021 - Back and Biceps

    5 hours sleep

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    14,13,12 x 135 -
    Bent-over DB Row
    17,15 x 55
    Nautilus Super Pullover
    12,11 x 140

    BICEPS
    -----
    Incline Curls
    18,16,15 x 35
    E-Z Curl with Blaster
    12,11 x 70 -


    E-Z Reverse Curl
    16,15.15,14 x 50

    Zottman Curls
    12,11 x 25


    Reverse Wrist Roller -
    2 sets - with 20 pounds

    DARD 5 sets (2 before and 2 after the above.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  25. #6235
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,035
    Rep Power: 2149
    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 March 31, 2021 - Chest, Triceps & Delts

    Slept 6 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST — SKIPPED
    Incline Cable Fly
    18 x 25


    TRICEPS
    Pulley Pushdowns
    13,12,12 x 125- Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    20,20,18 x 25

    SHOULDERS
    Wide Upright Row on Smith
    12,11,10 x 95
    Cable Dual Lateral Raises
    13,12,11 x 20
    Bent-Over Lateral Raise
    14,13 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    20,20



    DARD 5 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  26. #6236
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,035
    Rep Power: 2149
    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 April 2, 2021 - Legs

    Sleep 6 hours.

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    17,16 x 90 -
    Seated Leg Curl
    15,15 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    18,18,18,17 x 250


    Nautilus Leg Extension
    15,14,14,14 x 160

    CALVES -
    14 reps with only 20 lbs. - SKIPPED
    — did one set but NOT full range - fast

    ————


    — seated calf stretch 2x 20 seconds each
    X 60 lbs (50 over left calf)

    5 sets DARD (added 2.5 lbs)

    Ab Coaster Psoas Stretch

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

  27. #6237
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,035
    Rep Power: 2149
    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 April 3, 2021 - Back and Biceps

    ?? hours sleep. Terrible

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    14,13,12 x 135 -
    Bent-over DB Row
    17,16 x 55
    Nautilus Super Pullover
    12,11 x 140

    BICEPS
    -----
    Incline Curls
    18,16,15 x 35
    E-Z Curl with Blaster
    12,11 x 70 -


    E-Z Reverse Curl
    16,16.16,14 x 50

    Zottman Curls
    12,11 x 25


    Reverse Wrist Roller -
    2 sets - with 20 pounds

    DARD 5 sets (2 before and 2 after the above.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  28. #6238
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,035
    Rep Power: 2149
    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 April 5, 2021 - Chest, Triceps & Delts

    Slept ~6 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST — SKIPPED
    Incline Cable Fly
    18 x 25


    TRICEPS
    Pulley Pushdowns
    13,12,12 x 125- Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    20,20,18 x 25

    SHOULDERS
    Wide Upright Row on Smith
    13,11,10 x 95
    Cable Dual Lateral Raises
    13,12,11 x 20
    Bent-Over Lateral Raise
    14,14 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    20,20



    DARD 5 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  29. #6239
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,035
    Rep Power: 2149
    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 April 6, 2021 - Legs

    Sleep 4+2=6 hours.

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    17,16 x 90 -
    Seated Leg Curl
    15,15 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    20,20,19,17 x 250 - UP next time


    Nautilus Leg Extension
    15,15,14,14 x 160

    CALVES -
    14 reps with only 20 lbs. - SKIPPED
    — did one set but NOT full range - fast

    ————


    — seated calf stretch 2x 20 seconds each
    X 60 lbs (50 over left calf)

    5 sets DARD (added 2.5 lbs)

    Ab Coaster Psoas Stretch

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

  30. #6240
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,035
    Rep Power: 2149
    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 April 7, 2021 - Back and Biceps

    4.5+2=6.5 hours sleep.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    14,13,12 x 135 -
    Bent-over DB Row
    17,16 x 55
    Nautilus Super Pullover
    12,11 x 140

    BICEPS
    -----
    Incline Curls
    18,16,15 x 35
    E-Z Curl with Blaster
    12,11 x 70 -


    E-Z Reverse Curl
    16,16.16,15 x 50

    Zottman Curls
    12,11 x 25


    Reverse Wrist Roller -
    2 sets - with 20 pounds

    DARD 5 sets (2 before and 2 after the above.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

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