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  1. #4261
    Infinite Goals kconnell's Avatar
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Originally Posted by lonniej View Post
    Nice Christmas eve workout Keith...

    Merry Christmas!!!
    Originally Posted by JohnButz View Post
    Merry Christmas Keith!
    Merry Christmas both of you. Hope everyone has a blessed 2016!
    --------------------------------------------------------------
    Available as a rep
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  2. #4262
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,851
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Saturday December 26, 2015 - Triceps, Chest, Delts

    Sore, especially hams...

    TRICEPS
    Bench Dips
    15 x 45, then 15,12,12,11 x 70

    Rope Pushdowns - Start 3 feet out, then compound set after moving underneath pulley
    15-5,14-4,12-3 x 115

    CHEST
    Cable Crossover --
    15 x 45

    SHOULDERS
    Incline Seated Arnold Press
    10,10,8 x 35

    Lateral Raise
    12,10,10 x 25

    Face-Down on Bench Rear Lateral Raise
    9,8,8 x 25
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  3. #4263
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,851
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Monday December 28, 2015 - Back, Biceps

    BACK

    Lat Pulldown
    14,12,11 x 135

    Seated Row
    12,12,10 x 135

    Stretch

    BICEPS
    -----
    Incline Curl
    15,13,12,9 x 35

    EZ Cable Curl - Fat Gripz - 3 feet away
    11,10,9,8, x 90

    -----
    FOREARMS
    -----
    Farmers
    80 secs- x 65

    Standing Reverse EZ Curl
    9,8,8 x 45 - Slow and controlled

    4 sets of hanging leg raises between sets
    Plank x 2 mins, 10 secs
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  4. #4264
    Registered User JohnButz's Avatar
    Join Date: Nov 2009
    Location: Latrobe, Pennsylvania, United States
    Posts: 16,503
    Rep Power: 20783
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    Originally Posted by kconnell View Post
    Monday December 28, 2015 - Back, Biceps

    BACK

    Lat Pulldown
    14,12,11 x 135

    Seated Row
    12,12,10 x 135

    Stretch

    BICEPS
    -----
    Incline Curl
    15,13,12,9 x 35

    EZ Cable Curl - Fat Gripz - 3 feet away
    11,10,9,8, x 90

    -----
    FOREARMS
    -----
    Farmers
    80 secs- x 65

    Standing Reverse EZ Curl
    9,8,8 x 45 - Slow and controlled

    4 sets of hanging leg raises between sets
    Plank x 2 mins, 10 secs
    Nice work Keith! Holding planks for 2+ minutes is excellent.
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
    Reply With Quote

  5. #4265
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,851
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Tuesday December 29, 2015 - Triceps, Chest, Delts

    TRICEPS
    Bench Dips
    15 x 45, then 15,14,12,11 x 70

    Rope Pushdowns - Start 3 feet out, then compound set after moving underneath pulley
    15-3,13-3,12-3 x 115

    CHEST
    Cable Crossover -- skipped (Chest cartilage sore)
    15 x 45

    SHOULDERS
    Incline Seated Arnold Press -- skipped (Chest cartilage sore)
    10,10,8 x 35

    Lateral Raise
    10,9,9 x 25

    Face-Down on Bench Rear Lateral Raise
    11,9,9 x 25
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  6. #4266
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,851
    Rep Power: 2036
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Originally Posted by JohnButz View Post
    Nice work Keith! Holding planks for 2+ minutes is excellent.
    Thanks. Trying to go even longer.
    --------------------------------------------------------------
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  7. #4267
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,851
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Wednesday December 30, 2015 - Legs

    HAMSTRINGS - Superset
    -----
    Stiff-Leg Deadlifts
    10,10,10 x 185
    Lying Leg Curl -
    11,10,10 x 70


    QUADRACEPS
    -----
    Squat --
    10,10,10,10 x 205 (UP 20)

    SUPERSET
    Leg Press --heavy concentration on contraction
    11,11,10,10,8 x 475 (UP 45)
    Leg Press Calf
    14,14,12,15,12 x 475 (UP 45)


    CALVES
    -------
    Seated Calf
    15,13,12,13,12 x 120

    Interspersed--
    Hanging Leg Raise
    5 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  8. #4268
    Aging Without Growing Old lonniej's Avatar
    Join Date: Apr 2008
    Location: Arimo, Idaho, United States
    Age: 75
    Posts: 12,410
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    lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000)
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    Nice work Keith..Happy New Year!!
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

    My Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=133950541
    Reply With Quote

  9. #4269
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Thursday December 31, 2015 - Back, Biceps

    BACK

    Lat Pulldown - skipped
    14,12,11 x 135

    Seated Row
    13,12,11 x 135

    Stretch

    BICEPS
    -----
    Incline Curl
    15,13,13,11 x 35

    EZ Cable Curl - Fat Gripz - 3 feet away
    11,10,10,9, x 90

    -----
    FOREARMS
    -----
    Farmers
    85 secs- x 65

    Standing Reverse EZ Curl
    9,8,8 x 45 - Slow and controlled

    4 sets of hanging leg raises between sets
    Plank x 2 mins, 30 secs
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  10. #4270
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,851
    Rep Power: 2036
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Friday January 1, 2016 - Triceps, Chest, Delts (New Years Day)


    Happy New Year everyone!

    TRICEPS
    Bench Dips
    15 x 45, then 16,14,14,12 x 70

    Rope Pushdowns - Start 3 feet out, then compound set after moving underneath pulley
    13-4,13-4,13-4 x 115

    CHEST
    Cable Crossover -- skipped (Chest cartilage sore)
    15 x 45

    SHOULDERS
    Incline Seated Arnold Press -- skipped (Chest cartilage sore)
    10,10,8 x 35

    Face Pulls - Added. Tha'ts the ticket
    10,12,12,10 x 90

    Lateral Raise
    9,9,9 x 25

    Face-Down on Bench Rear Lateral Raise
    13,11,9 x 25

    3 sets hanging leg raise
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  11. #4271
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,851
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Saturday January 02, 2015 - Legs

    HAMSTRINGS - Superset
    -----
    Stiff-Leg Deadlifts
    10,10,10 x 185
    Lying Leg Curl -
    12,11,10 x 70


    QUADRACEPS
    -----
    Squat --
    12,11,11,10 x 205

    SUPERSET
    Leg Press --heavy concentration on contraction
    12,11,11,10,9 x 475
    Leg Press Calf
    15,15,14,13,10 x 475


    CALVES
    -------
    Seated Calf
    16,13,12,10,10 x 120

    Interspersed--
    Hanging Leg Raise
    5 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  12. #4272
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,851
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Sunday January 03, 2015 - Back, Biceps

    BACK

    Lat Pulldown
    14,12,10 x 135

    Seated Row
    13,12,11 x 135

    Stretch

    BICEPS
    -----
    Incline Curl
    14,13,12,11 x 35

    E-Z Cable Curl - Fat Gripz - 3 feet away
    11,10,10,9, x 90

    -----
    FOREARMS
    -----
    Farmers
    85 secs- x 65

    Standing Reverse EZ Curl
    9,8,8 x 45 - Slow and controlled

    4 sets of hanging leg raises between sets
    Plank x 2 mins, 15 secs
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  13. #4273
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,851
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Monday January 04, 2016 - Triceps, Chest, Delts


    TRICEPS
    Bench Dips
    15 x 45, then 16,16,14,11 x 70

    Rope Pushdowns - Start 3 feet out, then compound set after moving underneath pulley
    16-4,13-3,13-4 x 115

    CHEST
    Cable Crossover -- skipped (Chest cartilage better but just to ensure no inflammation)
    15 x 45

    SHOULDERS
    Incline Seated Arnold Press -- skipped (Chest cartilage sore)
    10,10,8 x 35

    Face Pulls
    13,13,12,11 x 90

    Lateral Raise
    10,9,9 x 25

    Face-Down on Bench Rear Lateral Raise
    13,11,9 x 25

    3 sets hanging leg raise
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  14. #4274
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,851
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Tuesday January 05, 2015 - Legs

    HAMSTRINGS - Superset
    -----
    Stiff-Leg Deadlifts
    10,10,10 x 185
    Lying Leg Curl -
    12,12,10 x 70


    QUADRACEPS
    -----
    Squat --
    10,10,8,8 x 225 (UP 20)

    SUPERSET
    Leg Press --heavy concentration on contraction
    13,13,11,10,10 x 475
    Leg Press Calf
    16,15,13,12,11 x 475


    CALVES
    -------
    Seated Calf
    15,12,12,11,10 x 120

    Interspersed--
    Hanging Leg Raise
    3 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  15. #4275
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,851
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Thursday January 07, 2015 - Back, Biceps

    BACK

    Lat Pulldown
    14,13,12 x 135

    Seated Row
    13,12,12 x 135

    Stretch

    BICEPS
    -----
    Incline Curl
    15,13,12,11 x 35

    E-Z Cable Curl - Fat Gripz - 3 feet away
    12,10,10,9, x 90

    -----
    FOREARMS
    -----
    Farmers
    90 secs- x 65

    Standing Reverse EZ Curl
    9,8,8 x 45 - Slow and controlled

    4 sets of hanging leg raises between sets
    Plank x 2 mins, 20 secs
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  16. #4276
    Registered User JohnButz's Avatar
    Join Date: Nov 2009
    Location: Latrobe, Pennsylvania, United States
    Posts: 16,503
    Rep Power: 20783
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    Nice couple of session Keith!
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
    Reply With Quote

  17. #4277
    Infinite Goals kconnell's Avatar
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Friday January 08, 2016 - Triceps, Chest, Delts


    TRICEPS
    Bench Dips
    15 x 45, then 13,11,11,9 x 80 (UP 10)

    Rope Pushdowns - Start 3 feet out, then compound set after moving underneath pulley
    9-3,9-3,8-3 x 125 (UP 10) Flare out at bottom

    CHEST
    Cable Crossover -- skipped (Chest cartilage better but just to ensure no inflammation)
    15 x 45

    SHOULDERS
    Incline Seated Arnold Press -- skipped (Chest cartilage sore)
    10,10,8 x 35

    Face Pulls - Spread rope at contraction
    15,13,11,9 x 90

    Lateral Raise
    9,9,7 x 25

    Face-Down on Bench Rear Lateral Raise
    13,12,10 x 25

    3 sets hanging leg raise
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  18. #4278
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,851
    Rep Power: 2036
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Originally Posted by JohnButz View Post
    Nice couple of session Keith!
    Thank, John. I try. BTW, it's weird. Sometimes I get so much more out of a workout than others.
    For instance, yesterday... My delts were on fire and are still sore. One of the best delt sessions I've ever had. This was almost exclusively during the face pulls. I concentrated so much and focused on spreading the rope apart at the end.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  19. #4279
    Infinite Goals kconnell's Avatar
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    Posts: 13,851
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Saturday January 09, 2015 - Legs

    HAMSTRINGS - Superset
    -----
    Stiff-Leg Deadlifts
    10,8,8 x 205 - (UP 20)
    Lying Leg Curl -
    12,12,10 x 70


    QUADRACEPS
    -----
    Squat --
    11,11,10,10 x 225

    SUPERSET
    Leg Press --heavy concentration on contraction
    13,12,11,10,10 x 485 (UP 10)
    Leg Press Calf
    16,14,13,13,11 x 485 (UP 10)


    CALVES
    -------
    Seated Calf
    15,13,12,11,10 x 120

    Interspersed--
    Hanging Leg Raise
    3 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  20. #4280
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,851
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Tuesday January 12, 2015 - Back, Biceps

    BACK

    Lat Pulldown
    14,13,12 x 125

    Seated Row
    13,13,11 x 125

    Stretch

    BICEPS
    -----
    Incline Curl
    15,13,13,11 x 35

    E-Z Cable Curl - Fat Gripz - 3 feet away
    12,12,10,10, x 90


    ------------- SKIPPED THE REST.... Time
    -----
    FOREARMS
    -----
    Farmers
    90 secs- x 65

    Standing Reverse EZ Curl
    9,8,8 x 45 - Slow and controlled

    4 sets of hanging leg raises between sets
    Plank x 2 mins, 20 secs
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  21. #4281
    Registered User JohnButz's Avatar
    Join Date: Nov 2009
    Location: Latrobe, Pennsylvania, United States
    Posts: 16,503
    Rep Power: 20783
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    Originally Posted by kconnell View Post
    Thank, John. I try. BTW, it's weird. Sometimes I get so much more out of a workout than others.
    For instance, yesterday... My delts were on fire and are still sore. One of the best delt sessions I've ever had. This was almost exclusively during the face pulls. I concentrated so much and focused on spreading the rope apart at the end.
    I know what you are saying. I think it is a function of having that mind/muscle connection that develops with years of focused training.
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
    Reply With Quote

  22. #4282
    Aging Without Growing Old lonniej's Avatar
    Join Date: Apr 2008
    Location: Arimo, Idaho, United States
    Age: 75
    Posts: 12,410
    Rep Power: 9936
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    Nice sessions Keith..
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

    My Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=133950541
    Reply With Quote

  23. #4283
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
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    Wednesday January 13, 2016 - Triceps, Chest, Delts


    TRICEPS
    Bench Dips
    15 x 45, then 13,11,11,9 x 80

    Rope Pushdowns - Start 3 feet out, then compound set after moving underneath pulley
    10-4,9-3,9-3 x 125 - Flare out at bottom

    CHEST
    Cable Crossover -- skipped
    15 x 45

    SHOULDERS
    Face Pulls - Spread rope at contraction
    15,14,12,10 x 90

    Lateral Raise
    10,9,7 x 25

    Face-Down on Bench Rear Lateral Raise
    8,10,10 x 25

    3 sets hanging leg raise
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  24. #4284
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Originally Posted by lonniej View Post
    Nice sessions Keith..
    Thanks, Lonnie!

    Originally Posted by JohnButz View Post
    I know what you are saying. I think it is a function of having that mind/muscle connection that develops with years of focused training.
    That's exactly it. And I've got the age to prove it.
    --------------------------------------------------------------
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  25. #4285
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    Thursday January 14, 2015 - Legs

    HAMSTRINGS - Superset
    -----
    Stiff-Leg Deadlifts
    10,9,9 x 205 -
    Lying Leg Curl -
    12,11,10 x 70


    QUADRACEPS
    -----
    Squat --
    12,12,10,10 x 225

    SUPERSET
    Leg Press --heavy concentration on contraction
    13,12,11,11,10 x 485
    Leg Press Calf
    16,14,13,13,12 x 485


    CALVES
    -------
    Seated Calf
    15,13,13,11,10 x 120

    Interspersed--
    Hanging Leg Raise
    3 sets
    --------------------------------------------------------------
    Available as a rep
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  26. #4286
    Infinite Goals kconnell's Avatar
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    Friday January 15, 2015 - Back, Biceps

    BACK

    Lat Pulldown
    15,13,12 x 125

    Seated Row
    13,12,12 x 125

    Stretch

    BICEPS
    -----
    Incline Curl
    15,13,12,12 x 35

    E-Z Cable Curl - Fat Gripz - 3 feet away
    12,11,10,10, x 90


    -----
    FOREARMS
    -----
    Farmers
    90 secs- x 65

    Standing Reverse EZ Curl
    9,8,8 x 45 - Slow and controlled

    4 sets of hanging leg raises between sets
    Plank x 2 mins, 20 secs
    --------------------------------------------------------------
    Available as a rep
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  27. #4287
    Aging Without Growing Old lonniej's Avatar
    Join Date: Apr 2008
    Location: Arimo, Idaho, United States
    Age: 75
    Posts: 12,410
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    Trust you to never miss a day!! Good work Keith..
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

    My Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=133950541
    Reply With Quote

  28. #4288
    Infinite Goals kconnell's Avatar
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    Originally Posted by lonniej View Post
    Trust you to never miss a day!! Good work Keith..
    Injury-free consistency is the key to growth...

    But I usually only workout 5 days a week. The off days vary, depending on soreness, etc.
    --------------------------------------------------------------
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  29. #4289
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    Saturday January 16, 2016 - Triceps, Chest, Delts


    TRICEPS
    Bench Dips
    15 x 45, then 14,12,12,11 x 80

    Rope Pushdowns - Start 3 feet out, then compound set after moving underneath pulley
    14-3,11-3,9-4 x 125 - Flare out at bottom

    CHEST
    Cable Crossover -- skipped
    15 x 45

    SHOULDERS
    Face Pulls - Spread rope at contraction
    15,13,12,11 x 90

    Lateral Raise
    10,9,8 x 25

    Face-Down on Bench Rear Lateral Raise
    11,10,9 x 25

    3 sets hanging leg raise
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  30. #4290
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,851
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    Sunday January 17, 2015 - Legs

    HAMSTRINGS - Superset
    -----
    Stiff-Leg Deadlifts
    10,9,10 x 205 -
    Lying Leg Curl -
    13,11,11 x 70


    QUADRACEPS
    -----
    Squat --
    13,12,11,10 x 225

    SUPERSET
    Leg Press --heavy concentration on contraction
    15,13,12,11,10 x 485
    Leg Press Calf
    20,15,14,13,13 x 485


    CALVES
    -------
    Seated Calf
    15,13,13,11,10 x 120

    Interspersed--
    Hanging Leg Raise
    3 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

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