The League of Extraordinary Gentlemen

[JohnButz]

Where is Carl? I haven't seen anything from him for some time. I miss seeing his posts.

[kconnell]

Friday February 5, 2016 - Triceps, Chest, Delts

TRICEPS
Bench Dips
15 x 45 warmup, then 16,15,14,12,10 x 80

Rope Pushdowns - Start 3 feet out, then compound set after moving underneath pulley
11-4,11-3,10-3 x 125 - Flare out at bottom

CHEST
Cable Crossover -- SKIPPED
11 x 45

SHOULDERS
Face Pulls - Spread rope at contraction
16,14,13,11 x 90

Lateral Raise
9,9,8 x 25

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

3 sets hanging leg raise

[kconnell]

Where is Carl? I haven't seen anything from him for some time. I miss seeing his posts.

Haven't seen a post by him in about 6 months...

[kconnell]

Saturday February 6, 2015 - Legs

HAMSTRINGS - Superset
-----
Stiff-Leg Deadlifts
10,10,10 x 205 -
Lying Leg Curl -
13,12,11 x 70


QUADRACEPS
-----
Squat --
13,13,11,10 x 245

SUPERSET
Leg Press --heavy concentration on the contraction
13,12,11,11 x 500
Leg Press Calf
16,14,12,11 x 500


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

Interspersed--
Hanging Leg Raise
3 sets

[kconnell]

Sunday February 07, 2016 - Back, Biceps

BACK

Lat Pulldown
13,11,10 x 135

Seated Row
11,10,9 x 135

Stretch

BICEPS
-----
Incline Curl
15,14,12,10 x 35

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


-----
FOREARMS
-----
Farmers Walk
65 secs- x 75

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

[lonniej]

Nice work Keith..Hope your weekend went well!

[kconnell]

Monday February 8, 2016 - Triceps, Chest, Delts

TRICEPS
Bench Dips
15 x 45 warmup, then 16,14,14,12,12 x 80

Rope Pushdowns - Start 3 feet out, then compound set after moving underneath pulley
13-3,11-3,11-2 x 125 - Flare out at bottom

CHEST
Cable Crossover -- SKIPPED
11 x 45

SHOULDERS
Face Pulls - Spread rope at contraction
17,15,13,12 x 90

Lateral Raise
10,9,8 x 25

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

3 sets hanging leg raise

[kconnell]

Nice work Keith..Hope your weekend went well!

Thanks Lonnie! It was pretty good, although this one coming up should be better.

[kconnell]

Wednesday February 10, 2015 - Legs

HAMSTRINGS - Superset
-----
Stiff-Leg Deadlifts
10,10,10 x 205 -
Lying Leg Curl -
14,12,12 x 70


QUADRACEPS
-----
Squat --
14,11,11,10 x 245

SUPERSET
Leg Press --heavy concentration on the contraction
14,12,11,11 x 500
Leg Press Calf
16,14,12,12 x 500


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

Interspersed--
Hanging Leg Raise
3 sets

[kconnell]

Thursday February 11, 2016 - Back, Biceps

BACK

Lat Pulldown
14,11,11 x 135

Seated Row
11,11,10 x 135

Stretch

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

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


-----
FOREARMS
-----
Farmers Walk
65 secs- x 75

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

[kconnell]

Friday February 12, 2016 - Triceps, Chest, Delts

15 minute aerobic activity

TRICEPS
Bench Dips
15 x 45 warmup, then 18,15,15,12,12 x 80

Rope Pushdowns - Start 3 feet out, then compound set after moving underneath pulley
14-2,11-3,11-3 x 125 - Flare out at bottom

CHEST
Cable Crossover -- SKIPPED
11 x 45

SHOULDERS
Face Pulls - Spread rope at contraction
17,15,13,12 x 90

Lateral Raise
9,9,9 x 25

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

3 sets hanging leg raise

[kconnell]

Saturday February 13, 2015 - Legs

HAMSTRINGS - Superset
-----
Stiff-Leg Deadlifts
10,10,10 x 205 -
Lying Leg Curl -
14,12,12 x 70


QUADRACEPS
-----
Squat --
9,9,9,7 x 255 (UP 10)

SUPERSET
Leg Press --heavy concentration on the contraction
11,11,11,9,9 x 520 (UP 20)
Leg Press Calf
14,14,12,12,12 x 520 (UP 20)


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

Interspersed--
Hanging Leg Raise
3 sets

[kconnell]

Sunday February 14, 2016 - Back, Biceps

BACK

Lat Pulldown
14,11,10 x 135

Seated Row
12,11,10 x 135

Stretch

BICEPS
-----
Incline Curl
15,14,12,12 x 35

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


-----
FOREARMS
-----
Farmers Walk
65 secs- x 75

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

[kconnell]

Monday February 15, 2016 - Triceps, Chest, Delts

TRICEPS
Bench Dips
15 x 45 warmup, then 16,14,14,13,12 x 80

Rope Pushdowns - Start 3 feet out, then compound set after moving underneath pulley
14-3,12-3,11-3 x 125 - Flare out at bottom

CHEST
Cable Crossover -- SKIPPED
11 x 45

SHOULDERS
Face Pulls - Spread rope at contraction
17,15,13,13 x 90

Lateral Raise
9,9,9 x 25

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

3 sets hanging leg raise

[lonniej]

Nice work Keith..Sent you a PM..

[kconnell]

Wednesday February 17, 2015 - Legs

HAMSTRINGS - Superset
-----
Stiff-Leg Deadlifts
10,10,10 x 205 -
Lying Leg Curl -
14,12,11 x 70


QUADRACEPS
-----
Squat --
9,9,9,7 x 255

SUPERSET
Leg Press --heavy concentration on the contraction
11,11,10,9,9 x 520
Leg Press Calf
14,11,11,10,10 x 520


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

Interspersed--
Hanging Leg Raise
3 sets

[lonniej]

Strong leg work Keith..Subbed to your new log.

[kconnell]

Nice work Keith..Sent you a PM..

Thanks. Started it.

[kconnell]

Thursday February 18, 2016 - Back, Biceps

BACK

Lat Pulldown
14,11,10 x 135

Seated Row
11,11,10 x 135

Stretch

BICEPS
-----
Incline Curl
15,14,12,10 x 35

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


-----
FOREARMS
-----
Farmers Walk
65 secs- x 75

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

[kconnell]

Friday February 19, 2016 - Triceps, Chest, Delts

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

Rope Pushdowns - Start 3 feet out, then compound set after moving underneath pulley
12-3,9-2,9-3 x 125 - Flare out at bottom

CHEST
Cable Crossover -- SKIPPED
11 x 45

SHOULDERS
Face Pulls - Spread rope at contraction
16,14,14,13 x 90

Lateral Raise
9,9,9 x 25

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

3 sets hanging leg raise

[kconnell]

Saturday February 20, 2015 - Legs

HAMSTRINGS - Superset
-----
Stiff-Leg Deadlifts
10,10,10 x 205 -
Lying Leg Curl -
13,12,12 x 70


QUADRACEPS
-----
Squat --
9,9,7,7 x 255

SUPERSET
Leg Press --heavy concentration on the contraction
11,11,10,9,9 x 520
Leg Press Calf
14,11,11,10,9 x 520


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

Interspersed--
Hanging Leg Raise
3 sets

[kconnell]

Sunday February 21, 2016 - Back, Biceps

BACK
15 minutes aerobics

Lat Pulldown
13,11,10 x 135

Seated Row
11,10,10 x 135

Stretch

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

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


-----
FOREARMS
-----
Farmers Walk
65 secs- x 75

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

[kconnell]

Monday February 22, 2016 - Triceps, Chest, Delts

TRICEPS
Bench Dips
15 x 45 warmup, then 14,13,12,11,10 x 80

Rope Pushdowns - Start 3 feet out, then compound set after moving underneath pulley
11-3,9-2,9-3 x 125 - Flare out at bottom

CHEST
Cable Crossover -- SKIPPED
11 x 45

SHOULDERS
Face Pulls - Spread rope at contraction
16,14,13,12 x 90

Lateral Raise
10,9,9 x 25

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

3 sets hanging leg raise

[USMCjfd]

Do you guys have any AAS knowledge? I have a buddy looking for an answer from experience.

[kconnell]

Monday February 29, 2015 - Legs (Leap Day)

HAMSTRINGS - Compound Set
-----
Stiff-Leg Deadlifts
10,11,10 x 205 -
Lying Leg Curl -
13,13,11 x 70


QUADRACEPS
-----
Squat --
9,10,9,9 x 255

SUPERSET
Leg Press --heavy concentration on the contraction
12,12,10,10,9 x 520
Leg Press Calf
15,15,11,10,9 x 520


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

Interspersed--
Hanging Leg Raise
3 sets

[kconnell]

Do you guys have any AAS knowledge? I have a buddy looking for an answer from experience.

You mean experience taking them? Nope. Not here. We are all nat-ur-al.

[kconnell]

Tuesday March 01, 2016 - Back, Biceps

BACK

Lat Pulldown
14,11,11 x 135

Seated Row
12,11,10 x 135

Stretch

BICEPS
-----
Incline Curl
16,14,13,11 x 35

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


-----
FOREARMS
-----
Farmers Walk
65 secs- x 75

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

3 sets of hanging leg raises between sets

[kconnell]

Wednesday March 02, 2016 - Triceps, Chest, Delts

TRICEPS
Bench Dips
15 x 45 warmup, then 15,13,13,11,10 x 80

Rope Pushdowns - Start 3 feet out, then compound (drop) set after moving underneath pulley
13-3,11-3,10-3 x 125 - Flare out at bottom

CHEST
Cable Crossover -- SKIPPED
11 x 45

SHOULDERS
Face Pulls - Spread rope at contraction
16,14,13,13 x 90

Lateral Raise
10,10,9 x 25

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

3 sets hanging leg raise

[kconnell]

Thursday March 03, 2015 - Legs

HAMSTRINGS - Compound Set
-----
Stiff-Leg Deadlifts
11,11,10 x 205 -
Lying Leg Curl -
14,13,11 x 70


QUADRACEPS
-----
Squat --
11,11,11,9 x 255

SUPERSET
Leg Press --heavy concentration on the contraction
13,12,11,11,10 x 520
Leg Press Calf
16,14,12,10,10 x 520


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

Interspersed--
Hanging Leg Raise
3 sets

[kconnell]

Friday March 04, 2016 - Back, Biceps

BACK

Lat Pulldown
14,12,11 x 135

Seated Row
12,11,11 x 135

Stretch

BICEPS
-----
Incline Curl
16,14,13,12 x 35

E-Z Cable Curl - Fat Gripz - 3 feet away
13,12,10,10 x 90


-----
FOREARMS
-----
Farmers Walk
65 secs- x 75

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

3 sets of hanging leg raises between sets