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  1. #6451
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,314
    Rep Power: 2310
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 January 6, 2022 - Back and Biceps

    Slept 6 hours.

    BACK - Peak for 2 seconds
    ------
    High Pulls (C-G)
    16,16,13 x 115 -
    T-Bar Rows (Landmine)
    16,15,14 x 55

    Stretch Between each exercise

    BICEPS - Peak 2 Seconds
    -----
    Cable Rope Hammer (Supinate)
    14,13,12 x 80 -
    DB Concentration Curl (Sup)
    12-11 x 25 (non-stop)


    Farmers Walk - SKIP FOR NOW
    60-45 seconds x 55-45

    Reverse Wrist Roller
    2 times up with 20 pounds

    Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
    19 x 2 fingers (3) per hand x 20 pounds

    2 sets D.A.R.D.

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

  2. #6452
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,314
    Rep Power: 2310
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 January 6, 2022 - Back and Biceps

    Slept 7 hours.

    BACK - Peak for 2 seconds
    ------
    High Pulls (C-G)
    16,15,14 x 115 -
    T-Bar Rows (Landmine)
    16,15,14 x 55

    Stretch Between each exercise

    BICEPS - Peak 2 Seconds
    -----
    Cable Rope Hammer (Supinate)
    14,13,12 x 80 -
    DB Concentration Curl (Sup)
    12-11 x 25 (non-stop)


    Farmers Walk - SKIP FOR NOW
    60-45 seconds x 55-45

    Reverse Wrist Roller
    2 times up with 20 pounds

    Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
    19 x 2 fingers (3) per hand x 20 pounds

    2 sets D.A.R.D.

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

  3. #6453
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,314
    Rep Power: 2310
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 January 7, 2022 Chest, Tri, Delts

    1.5+5=6.5 hours sleep.

    Rotator Cuff Exercises -

    SKIP every other time
    CHEST - Inner Chest -SKIPPED
    V-Bar Smith Chest Press
    7 x 95

    TRICEPS -
    Cable Rope Skullcrushers
    16,14,13,12 x 90 (on bench 1 notch up)
    DB Tricep Extension
    15-13-12 x 25 (Non-Stop)

    SHOULDERS -
    1-Arm Landmine Press
    15-14-12 x 10 (plus bar) non-stop
    Kneeling Low/Cable Rope V-Raise
    9,8,7 x 45
    DB Bent-Over Lateral
    13,12,11 x 25 (head on bench)

    --
    D.A.R.D. - optional
    2 sets x 25

    Hypetextensions
    24-24 (straight, alternate)
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  4. #6454
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,314
    Rep Power: 2310
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 January 8, 2022 - Legs

    Sleep 7.5 hours.


    HAMSTRINGS
    -----
    2 seconds peak
    Landmine SLD - V-Bar
    17,16 x 55
    Nautilus Lying Leg Curl
    15,14 x 70

    QUADRICEPS
    -----
    Hack Squat
    20,19,18,16 x 225 -

    Landmine Front Squat Thrusts -
    16,16 x 55

    CALVES —
    -----
    Standing Calf
    14,11,11 x 65 - adds set next time

    Seated Calf - SKIPPED
    13,12 x 60

    D.A.R.D. 2 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  5. #6455
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,314
    Rep Power: 2310
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 January 9, 2022 - Back and Biceps

    Slept 7 hours.

    BACK - Peak for 2 seconds
    ------
    High Pulls (C-G)
    16,16,15 x 115 -
    T-Bar Rows (Landmine)
    16,15,14 x 55

    Stretch Between each exercise

    BICEPS - Peak 2 Seconds
    -----
    Cable Rope Hammer (Supinate)
    14,13,12 x 80 -
    DB Concentration Curl (Sup)
    13-11 x 25 (non-stop)


    Farmers Walk - SKIP FOR NOW
    60-45 seconds x 55-45

    Reverse Wrist Roller
    2 times up with 20 pounds

    Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
    19 x 2 fingers (3) per hand x 20 pounds

    2 sets D.A.R.D.

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

  6. #6456
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,314
    Rep Power: 2310
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 January 11, 2022 Chest, Tri, Delts

    1.5+3+4.5=9 hours sleep.

    Rotator Cuff Exercises -

    SKIP every other time
    CHEST - Inner Chest -SKIPPED
    V-Bar Smith Chest Press
    7 x 95

    TRICEPS -
    Cable Rope Skullcrushers
    16,14,13,12 x 90 (on bench 1 notch up)
    DB Tricep Extension
    15-13-12 x 25 (Non-Stop)

    SHOULDERS -
    1-Arm Landmine Press
    15-14-12 x 10 (plus bar) non-stop
    Kneeling Low/Cable Rope V-Raise
    9,8,7 x 45
    DB Bent-Over Lateral
    14,12,11 x 25 (head on bench)

    --
    D.A.R.D. - optional
    2 sets x 25

    Hypetextensions
    24-24 (straight, alternate)
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  7. #6457
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,314
    Rep Power: 2310
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 January 12, 2022 - Legs

    Sleep 7 hours.


    HAMSTRINGS
    -----
    2 seconds peak
    Landmine SLD - V-Bar
    17,16 x 55
    Nautilus Lying Leg Curl
    15,14 x 70

    QUADRICEPS
    -----
    Hack Squat
    12,12,11,10 x 250 - UP 25
    Landmine Front Squat Thrusts -
    16,16 x 55

    CALVES —
    -----
    Standing Calf
    15,13,12,12 x 65 -

    Seated Calf - SKIPPED
    13,12 x 60

    D.A.R.D. 2 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  8. #6458
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,314
    Rep Power: 2310
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 January 13, 2022 - Back and Biceps

    Slept 5 hours.

    BACK - Peak for 2 seconds
    ------
    High Pulls (C-G)
    17,16,15 x 115 -
    T-Bar Rows (Landmine)
    16,15,14 x 55

    Stretch Between each exercise

    BICEPS - Peak 2 Seconds
    -----
    Cable Rope Hammer (Supinate)
    14,13,12 x 80 -
    DB Concentration Curl (Sup)
    13-11 x 25 (non-stop)


    Farmers Walk - SKIP FOR NOW
    60-45 seconds x 55-45

    Reverse Wrist Roller
    2 times up with 20 pounds

    Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
    20 x 2 fingers (3) per hand x 20 pounds

    2 sets D.A.R.D.

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

  9. #6459
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,314
    Rep Power: 2310
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 January 14, 2022 Chest, Tri, Delts

    5.5 hours sleep.

    Rotator Cuff Exercises -

    SKIP every other time
    CHEST - Inner Chest -SKIPPED
    V-Bar Smith Chest Press
    7 x 95

    TRICEPS -
    Cable Rope Skullcrushers
    16,15,13,12 x 90 (on bench 1 notch up)
    DB Tricep Extension
    15-13-12 x 25 (Non-Stop)

    SHOULDERS -
    1-Arm Landmine Press
    15-14-13 x 10 (plus bar) non-stop
    Kneeling Low/Cable Rope V-Raise
    9,8,7 x 45
    DB Bent-Over Lateral
    14,12,11 x 25 (head on bench)

    --
    D.A.R.D. - optional
    2 sets x 25

    Hypetextensions
    24-24 (straight, alternate)
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  10. #6460
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,314
    Rep Power: 2310
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 January 15, 2022 - Legs

    Sleep 5+3.5=8.5 hours.


    HAMSTRINGS
    -----
    2 seconds peak
    Landmine SLD - V-Bar
    17,16 x 55
    Nautilus Lying Leg Curl
    15,14 x 70

    QUADRICEPS
    -----
    Hack Squat
    13,13,11,10 x 250 - UP 25
    Landmine Front Squat Thrusts -
    16,16 x 55

    CALVES —
    -----
    Standing Calf
    15,14,13,12,11 x 65 -

    Seated Calf - SKIPPED
    13,12 x 60

    D.A.R.D. 2 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  11. #6461
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,314
    Rep Power: 2310
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 January 17, 2022 - Back and Biceps

    Slept 7 hours.

    BACK - Peak for 2 seconds
    ------
    High Pulls (C-G)
    17,16,15 x 115 -
    T-Bar Rows (Landmine)
    17,15,14 x 55

    Stretch Between each exercise

    BICEPS - Peak 2 Seconds
    -----
    Cable Rope Hammer (Supinate)
    15,13,12 x 80 -
    DB Concentration Curl (Sup)
    13-11 x 25 (non-stop)


    Farmers Walk - SKIP FOR NOW
    60-45 seconds x 55-45

    Reverse Wrist Roller
    2 times up with 20 pounds

    Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
    20 x 2 fingers (3) per hand x 20 pounds

    2 sets D.A.R.D.

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

  12. #6462
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,314
    Rep Power: 2310
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 January 18, 2022 Chest, Tri, Delts

    6 hours sleep.

    Rotator Cuff Exercises -

    SKIP every other time
    CHEST - Inner Chest -SKIPPED
    V-Bar Smith Chest Press
    7 x 95

    TRICEPS -
    Cable Rope Skullcrushers
    16,15,14,12 x 90 (on bench 1 notch up)
    DB Tricep Extension
    15-13-12 x 25 (Non-Stop)

    SHOULDERS -
    1-Arm Landmine Press
    15-14-13 x 10 (plus bar) non-stop
    Kneeling Low/Cable Rope V-Raise
    9,8,7 x 45
    DB Bent-Over Lateral
    14,12,11 x 25 (head on bench)

    --
    D.A.R.D. - optional
    2 sets x 25

    Hypetextensions
    24-24 (straight, alternate)
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  13. #6463
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,314
    Rep Power: 2310
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 January 19, 2022 - Legs

    Sleep 7.5 hours.


    HAMSTRINGS
    -----
    2 seconds peak
    Landmine SLD - V-Bar
    18,16 x 55
    Nautilus Lying Leg Curl
    15,14 x 70

    QUADRICEPS
    -----
    Hack Squat
    14,13,12,11 x 250 -
    Landmine Front Squat Thrusts -
    16,16 x 55

    CALVES —
    -----
    Standing Calf
    16,14,13,12,12,11 x 65 -

    Seated Calf - SKIPPED
    13,12 x 60

    D.A.R.D. 2 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  14. #6464
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,314
    Rep Power: 2310
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 January 20, 2022 - Back and Biceps

    Slept 3.5+1.5+2=7 hours.

    BACK - Peak for 2 seconds
    ------
    High Pulls (C-G)
    18,16,15 x 115 -
    T-Bar Rows (Landmine)
    17,16,14 x 55

    Stretch Between each exercise

    BICEPS - Peak 2 Seconds
    -----
    Cable Rope Hammer (Supinate)
    15,13,12 x 80 -
    DB Concentration Curl (Sup)
    13-11 x 25 (non-stop)


    Farmers Walk - SKIP FOR NOW
    60-45 seconds x 55-45

    Reverse Wrist Roller
    2 times up with 20 pounds

    Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
    20 x 2 fingers (3) per hand x 20 pounds

    2 sets D.A.R.D.

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

  15. #6465
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,314
    Rep Power: 2310
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 January 21, 2022 Chest, Tri, Delts

    6 hours sleep.

    Rotator Cuff Exercises -

    SKIP every other time
    CHEST - Inner Chest -SKIPPED
    V-Bar Smith Chest Press
    7 x 95

    TRICEPS -
    Cable Rope Skullcrushers
    16,15,14,13 x 90 (on bench 1 notch up)
    DB Tricep Extension
    15-14-12 x 25 (Non-Stop)

    SHOULDERS -
    1-Arm Landmine Press
    15-14-13 x 10 (plus bar) non-stop
    Kneeling Low/Cable Rope V-Raise
    9,8,7 x 45
    DB Bent-Over Lateral
    14,12,11 x 25 (head on bench)

    --
    D.A.R.D. - optional
    2 sets x 25

    Hypetextensions
    24-24 (straight, alternate)
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  16. #6466
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,314
    Rep Power: 2310
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 January 22, 2022 - Legs

    Sleep 6.5 hours.


    HAMSTRINGS
    -----
    2 seconds peak
    Landmine SLD - V-Bar
    18,16 x 55
    Nautilus Lying Leg Curl
    15,14 x 70

    QUADRICEPS
    -----
    Hack Squat
    15,13,13,12 x 250 -
    Landmine Front Squat Thrusts -
    16,16 x 55

    CALVES —
    -----
    Standing Calf
    16,14,14,13,13,12 x 65 -

    Seated Calf - SKIPPED
    13,12 x 60

    D.A.R.D. 2 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  17. #6467
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,314
    Rep Power: 2310
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 January 23, 2022 - Back and Biceps

    Slept 7 hours.

    BACK - Peak for 2 seconds
    ------
    High Pulls (C-G)
    18,17,15 x 115 -
    T-Bar Rows (Landmine)
    17,16,15 x 55

    Stretch Between each exercise

    BICEPS - Peak 2 Seconds
    -----
    Cable Rope Hammer (Supinate)
    15,14,12 x 80 -
    DB Concentration Curl (Sup)
    13-11 x 25 (non-stop)


    Farmers Walk - SKIP FOR NOW
    60-45 seconds x 55-45

    Reverse Wrist Roller
    2 times up with 20 pounds

    Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
    12 x 2 fingers (3) per hand x 25 pounds

    2 sets D.A.R.D.

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

  18. #6468
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,314
    Rep Power: 2310
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 January 24, 2022 Chest, Tri, Delts

    4.5+1.5=6 hours sleep.

    Rotator Cuff Exercises -

    SKIP every other time
    CHEST - Inner Chest -SKIPPED
    V-Bar Smith Chest Press
    7 x 95

    TRICEPS -
    Cable Rope Skullcrushers
    16,16,14,13 x 90 (on bench 1 notch up)
    DB Tricep Extension
    15-14-12 x 25 (Non-Stop)

    SHOULDERS -
    1-Arm Landmine Press
    15-14-13 x 10 (plus bar) non-stop
    Kneeling Low/Cable Rope V-Raise
    9,8,7 x 45
    DB Bent-Over Lateral
    14,12,11 x 25 (head on bench)

    --
    D.A.R.D. - optional
    2 sets x 25

    Hypetextensions
    24-24 (straight, alternate)
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  19. #6469
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,314
    Rep Power: 2310
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 January 26, 2022 - Legs

    Sleep 4+1.5=5.5 hours.


    HAMSTRINGS
    -----
    2 seconds peak
    Landmine SLD - V-Bar
    18,17 x 55
    Nautilus Lying Leg Curl
    15,14 x 70

    QUADRICEPS
    -----
    Hack Squat
    15,15,14,13 x 250 -
    Landmine Front Squat Thrusts -
    16,16 x 55

    CALVES —
    -----
    Standing Calf
    16,15,14,13,13,12 x 65 -

    Seated Calf - SKIPPED
    13,12 x 60

    D.A.R.D. 2 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  20. #6470
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,314
    Rep Power: 2310
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 January 27, 2022 - Back and Biceps

    Slept ? hours. Seemed like up every hour

    BACK - Peak for 2 seconds
    ------
    High Pulls (C-G)
    18,17,16 x 115 -
    T-Bar Rows (Landmine)
    17,16,15 x 55

    Stretch Between each exercise

    BICEPS - Peak 2 Seconds
    -----
    Cable Rope Hammer (Supinate)
    15,14,13 x 80 -
    DB Concentration Curl (Sup)
    13-11 x 25 (non-stop)


    Farmers Walk - SKIP FOR NOW
    60-45 seconds x 55-45

    Reverse Wrist Roller
    2 times up with 20 pounds

    Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
    13 x 2 fingers (3) per hand x 25 pounds

    2 sets D.A.R.D.

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

  21. #6471
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,314
    Rep Power: 2310
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 January 28, 2022 Chest, Tri, Delts

    4.5+1.5=6 hours sleep.

    Rotator Cuff Exercises -

    SKIP every other time
    CHEST - Inner Chest -SKIPPED
    V-Bar Smith Chest Press
    7 x 95

    TRICEPS -
    Cable Rope Skullcrushers
    16,16,14,13 x 90 (on bench 1 notch up)
    DB Tricep Extension
    15-14-12 x 25 (Non-Stop)

    SHOULDERS -
    1-Arm Landmine Press
    15-14-13 x 10 (plus bar) non-stop
    Kneeling Low/Cable Rope V-Raise
    9,8,7 x 45
    DB Bent-Over Lateral
    14,12,11 x 25 (head on bench)

    --
    D.A.R.D. - optional
    2 sets x 25

    Hypetextensions
    25-25 (straight, alternate)
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  22. #6472
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,314
    Rep Power: 2310
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 January 29, 2022 - Legs

    Sleep 8 hours.


    HAMSTRINGS
    -----
    2 seconds peak
    Landmine SLD - V-Bar
    19,17 x 55
    Nautilus Lying Leg Curl
    15,14 x 70

    QUADRICEPS
    -----
    Hack Squat
    17,16,14,13 x 250 -
    Landmine Front Squat Thrusts -
    16,16 x 55

    CALVES —
    -----
    Standing Calf
    16,15,14,14,13,12 x 65 -

    Seated Calf - SKIPPED
    13,12 x 60

    D.A.R.D. 2 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  23. #6473
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,314
    Rep Power: 2310
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 January 31, 2022 - Back and Biceps

    Slept ? hours.

    BACK - Peak for 2 seconds
    ------
    High Pulls (C-G)
    18,17,16 x 115 -
    T-Bar Rows (Landmine)
    18,16,15 x 55

    Stretch Between each exercise

    BICEPS - Peak 2 Seconds
    -----
    Cable Rope Hammer (Supinate)
    15,14,13 x 80 -
    DB Concentration Curl (Sup)
    13-11 x 25 (non-stop)


    Farmers Walk - SKIP FOR NOW
    60-45 seconds x 55-45

    Reverse Wrist Roller
    2 times up with 20 pounds

    Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
    15 x 2 fingers (3) per hand x 25 pounds

    2 sets D.A.R.D.

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

  24. #6474
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,314
    Rep Power: 2310
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 1, 2022 Chest, Tri, Delts

    5.5 hours sleep.

    Rotator Cuff Exercises -

    SKIP every other time
    CHEST - Inner Chest -SKIPPED
    V-Bar Smith Chest Press
    7 x 95

    TRICEPS -
    Cable Rope Skullcrushers
    16,16,15,13 x 90 (on bench 1 notch up)
    DB Tricep Extension
    15-14-12 x 25 (Non-Stop)

    SHOULDERS -
    1-Arm Landmine Press
    15-14-13 x 10 (plus bar) non-stop
    Kneeling Low/Cable Rope V-Raise
    10,8,7 x 45
    DB Bent-Over Lateral
    14,12,11 x 25 (head on bench)

    --
    D.A.R.D. - optional
    2 sets x 25

    Hypetextensions
    25-25 (straight, alternate)
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  25. #6475
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,314
    Rep Power: 2310
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 2, 2022 - Legs

    Sleep 7.2 hours.


    HAMSTRINGS
    -----
    2 seconds peak
    Landmine SLD - V-Bar
    19,18 x 55
    Nautilus Lying Leg Curl
    15,14 x 70

    QUADRICEPS
    -----
    Hack Squat
    17,16,15,14 x 250 -
    Landmine Front Squat Thrusts -
    16,16 x 55

    CALVES —
    -----
    Standing Calf
    17,16,15,14,13,13 x 65 -

    Seated Calf - SKIPPED
    13,12 x 60

    D.A.R.D. 2 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  26. #6476
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,314
    Rep Power: 2310
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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
    Took 1.5 weeks off of workouts and caffeine.

    ———————————————— ———-

    N E W R O U T I N E S

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

  27. #6477
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,314
    Rep Power: 2310
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 February 13, 2022 a- Back and Biceps

    6.5 hours sleep.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    6 x 125, 8 x 115
    Bent-over DB Row
    10 x 45
    Nautilus Super Pullover
    10,7x 130

    BICEPS
    -----
    Incline Curls
    10,8 x 35
    E-Z Curl with Blaster
    8,7 x 70 -


    E-Z Reverse Curl
    10,9 x 40

    Zottman Curls
    9,7 x 25


    Reverse Wrist Roller -
    3 sets - with 20 pounds

    DARD 5 sets (2 before and 2 after the above.



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

  28. #6478
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,314
    Rep Power: 2310
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 14, 2022 - Chest, Triceps & Delts

    Slept 6.5 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST — Placeholder
    Incline Cable Fly
    18 x 20


    TRICEPS
    Pulley Pushdowns
    12,12,10. x 90 - Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    10-8 x 25

    SHOULDERS
    Wide Upright Row on Smith
    8,7 x 70
    Cable Dual Lateral Raises
    8,7 x 20
    Bent-Over Lateral Raise
    8,7 x 20

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    15,14



    DARD 2 sets -
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  29. #6479
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,314
    Rep Power: 2310
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 15, 2022 - Legs

    Sleep 7 hours.

    Everything 3 second cadence and contraction for 2 seconds.


    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    11,9 x 90 -
    Seated Leg Curl
    10,9 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    10,10 x 250 -

    Nautilus Leg Extension
    9,9 x 150

    CALVES
    ————
    Standing Calf -
    17,16 x 65


    Seated Calf - SKIPPED
    12,10,9 x 130

    2 sets DARD

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

  30. #6480
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,314
    Rep Power: 2310
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 16, 2022 a- Back and Biceps

    6 hours sleep.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    10.8.7 x 115
    Bent-over DB Row
    10 x 45
    Nautilus Super Pullover
    10,8 x 130

    BICEPS
    -----
    Incline Curls
    11,9,7 x 35
    E-Z Curl with Blaster
    8,7 x 70 -


    E-Z Reverse Curl
    10,9,8 x 40 (close,mid,wide)

    Zottman Curls
    9,8 x 25


    Reverse Wrist Roller -
    3 sets - with 20 pounds

    DARD 2 sets

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

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