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  1. #4351
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 05, 2016 - Triceps, Chest, Delts

    15 minutes aerobics

    TRICEPS
    Bench Dips
    15 x 45 warmup, then 16,15,13,11,10 x 80

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

    CHEST
    Cable Crossover -- SKIPPED
    11 x 45

    SHOULDERS
    Face Pulls - Spread rope at contraction
    16,15,14,12 x 90

    Lateral Raise
    10,10,9 x 25

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

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

  2. #4352
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 06, 2015 - Legs

    HAMSTRINGS - Compound Set
    -----
    Stiff-Leg Deadlifts
    11,11,10 x 205 -
    Lying Leg Curl -
    14,13,12 x 70


    QUADRACEPS
    -----
    Squat --
    12,12,12,11 x 255

    SUPERSET
    Leg Press --heavy concentration on the contraction
    14,12,12,12,10 x 520
    Leg Press Calf
    17,14,12,12,10 x 520


    CALVES
    -------
    Seated Calf
    14,12,12,10 x 120

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

  3. #4353
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 06, 2016 - Back, Biceps

    BACK

    Lat Pulldown
    14,12,11 x 135

    Seated Row
    12,12,11 x 135

    Stretch

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

    E-Z Cable Curl - Fat Gripz - 3 feet away
    14,12,11,10 x 90


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

    Standing Reverse EZ Curl
    9,8,8 x 45 - Slow and controlled
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  4. #4354
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 09, 2016 - Triceps, Chest, Delts

    15 minutes aerobics

    TRICEPS
    Bench Dips
    15 x 45 warmup, then 17,15,14,13,11 x 80

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

    CHEST
    Cable Crossover -- SKIPPED
    11 x 45

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

    Lateral Raise
    10,10,9 x 25

    Face-Down on Bench Rear Lateral Raise
    10,9,8 x 25

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

  5. #4355
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 10, 2016 - Legs

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


    QUADRACEPS
    -----
    Squat --
    13,13,12,11 x 255

    SUPERSET
    Leg Press --heavy concentration on the contraction
    14,14,12,12,10 x 520
    Leg Press Calf
    18,14,13,12,10 x 520


    CALVES
    -------
    Seated Calf
    14,12,12,10 x 120
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  6. #4356
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 11, 2016 - Back, Biceps

    BACK

    Lat Pulldown
    14,12,11 x 135

    Seated Row
    13,12,12 x 135

    Stretch

    BICEPS
    -----
    Incline Curl
    17,16,13,12 x 35 - Up next time

    E-Z Cable Curl - Fat Gripz - 3 feet away
    14,12,12,10 x 90


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

    Standing Reverse EZ Curl
    9,8,8 x 45 - Slow and controlled
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  7. #4357
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 12, 2016 - Triceps, Chest, Delts


    TRICEPS
    Bench Dips
    15 x 45 warmup, then 17,16,13,13,12 x 80

    Rope Pushdowns - Start 3 feet out, then compound (drop) set after moving underneath pulley
    14-3,13-2,11-2 x 125 - Flare out at bottom

    CHEST
    Cable Crossover -- SKIPPED
    11 x 45

    SHOULDERS
    Face Pulls - Spread rope at contraction
    15,13,11,1 x 100 - UP 10

    Lateral Raise
    11,9,9 x 25

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

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

  8. #4358
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 13, 2016 - Legs

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


    QUADRACEPS - Mid-back didn't feel right. Played it safe and no squats. Substituted Leg Extensions.
    -----
    Leg Extension --
    12,10,9,9 x 115 (Plate Load)

    SUPERSET
    Leg Press --heavy concentration on the contraction
    15,14,13,13,10 x 520
    Leg Press Calf
    17,14,13,13,11 x 520


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

    Abs
    -------
    Hanging Leg Raise
    3 sets
    Plank
    90 seconds
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  9. #4359
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 14, 2016 - Back, Biceps

    BACK

    Lat Pulldown
    14,12,11 x 135

    Seated Row
    13,12,12 x 135

    Stretch

    BICEPS
    -----
    Incline Curl
    13,12,11,10 x 40 - UP 5

    E-Z Cable Curl - Fat Gripz - 3 feet away
    11,11,10,8 x 100 - UP 10


    -----
    FOREARMS
    -----
    Farmers Walk
    60 secs- x 80 - UP 5

    Standing Reverse EZ Curl
    9,8,8 x 45 - Slow and controlled
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  10. #4360
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 15, 2016 - Triceps, Delts


    TRICEPS
    Bench Dips
    15 x 45 warmup, then 18,15,14,13,12 x 80

    Rope Pushdowns - Start 3 feet out, then compound (drop) set after moving underneath pulley
    14-3,13-2,11-2 x 125 - Flare out at bottom

    CHEST
    Cable Crossover -- SKIPPED
    11 x 45

    SHOULDERS
    Face Pulls - Spread rope at contraction
    14,14,12,11 x 100

    Lateral Raise
    7,6,5 x 30 - UP 5

    Face-Down on Bench Rear Lateral Raise
    7,6 x 30 - UP 5

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

  11. #4361
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 16, 2016 - Legs

    Still some swelling in my left side mid-back, so no squats... This happens about 3 times a year. I was lifting some boxes and turning. Bad combination - I knew better.

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


    QUADRACEPS - Mid-back still didn't feel right. Played it safe and no squats. Substituted Leg Extensions.
    -------------- Going to keep them in for squats for a couple of months. It's been 4-5 months since I've done them.
    -----
    Leg Extension --
    12,12,10,9 x 115 (Plate Load)

    SUPERSET
    Leg Press --heavy concentration on the contraction
    15,14,13,13,11 x 520
    Leg Press Calf
    17,15,13,13,11 x 520


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

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

  12. #4362
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 17, 2016 - Back, Biceps

    BACK

    Lat Pulldown
    14,12,11 x 135

    Seated Row
    13,12,11 x 135

    Stretch

    BICEPS
    -----
    Incline Curl
    13,12,11,11 x 40

    E-Z Cable Curl - Fat Gripz - 3 feet away
    12,11,10,9+1 x 100

    -----
    FOREARMS
    -----
    Farmers Walk
    60 secs- x 80

    Standing Reverse EZ Curl
    9,8,8 x 45 - Slow and controlled
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  13. #4363
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 18, 2016 - Triceps, Delts


    TRICEPS
    Bench Dips
    15 x 45 warmup, then 13,12,12,10,10 x 90 - UP 10

    Rope Pushdowns - Start 3 feet out, then compound (drop) set after moving underneath pulley
    15-3,11-1,10-1 x 125 - Flare out at bottom

    CHEST
    Cable Crossover -- SKIPPED
    11 x 45

    SHOULDERS
    Face Pulls - Spread rope at contraction
    14,14,13,12 x 100

    Lateral Raise
    7,7,6 x 30

    Face-Down on Bench Rear Lateral Raise
    7,6 x 30

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

  14. #4364
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 19, 2016 - Legs


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


    QUADRACEPS
    -----
    Leg Extension --
    13,12,12,10 x 115 (Plate Load)

    SUPERSET
    Leg Press --heavy concentration on the contraction
    15,14,13,13,11 x 520
    Leg Press Calf
    18,16,13,13,11 x 520


    CALVES
    -------
    Seated Calf
    11,12,12,10 x 120
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  15. #4365
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 20, 2016 - Back, Biceps

    BACK

    Lat Pulldown
    15,12,10 x 135

    Seated Row
    12,12 x 135

    Stretch

    BICEPS
    -----
    Incline Curl
    13,12,12,11 x 40

    E-Z Cable Curl - Fat Gripz - 3 feet away
    12,12,11,11 x 100

    -----
    FOREARMS
    -----
    Farmers Walk
    60 secs- x 80

    Standing Reverse EZ Curl
    9,8,8 x 45 - Slow and controlled
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  16. #4366
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 20, 2016 - Back and Biceps (Second Session)...........................


    I decided to super-saturate with another workout for the same muscle groups
    ================================================== ========

    BACK

    Negative Chins
    9,8,7


    BICEPS
    -----
    E-Z 2-Arm Curl
    8,9,9,8 x 90

    Alternating Zottman Curl
    10,9,9,9 x 40
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  17. #4367
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 21, 2016 - Triceps, Delts


    TRICEPS
    Bench Dips
    17 x 45 warmup, then 14,13,12,11,11 x 90

    Rope Pushdowns - Start 3 feet out, then compound (drop) set after moving underneath pulley
    15-2,11-2,10-2 x 125 - Flare out at bottom

    CHEST
    Cable Crossover -- SKIPPED
    11 x 45

    SHOULDERS
    Face Pulls - Spread rope at contraction
    15,13,11,11 x 100

    Lateral Raise
    8,7,6 x 30

    Face-Down on Bench Rear Lateral Raise
    9,7 x 30

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

  18. #4368
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 23, 2016 - Legs


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


    QUADRACEPS
    -----
    Leg Extension --
    13,11,10,10 x 115 (Plate Load)

    SUPERSET
    Leg Press --heavy concentration on the contraction
    15,14,13,13,11 x 520
    Leg Press Calf
    18,15,14,13,13 x 520


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

    ABS
    -------
    Hanging Leg Raise
    3 Sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  19. #4369
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 24, 2016 - Back, Biceps

    BACK

    Lat Pulldown
    14,13,11 x 135

    Seated Row
    13,12,11 x 135

    Stretch

    BICEPS
    -----
    Incline Curl
    14,13,11,9 x 40

    E-Z Cable Curl - Fat Gripz - 3 feet away
    13,11,11,11 x 100

    -----
    FOREARMS
    -----
    Farmers Walk
    60 secs- x 80

    Standing Reverse EZ Curl
    9,8,8 x 45 - Slow and controlled
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  20. #4370
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 25, 2016 - Triceps, Delts

    10 minute aerobics

    TRICEPS
    Bench Dips
    17 x 45 warmup, then 15,13,12,12,11 x 90

    Rope Pushdowns - Start 3 feet out, then compound (drop) set after moving underneath pulley
    15-3,12-2,11-3,8-2 x 125 - Flare out at bottom

    CHEST
    Cable Crossover -- SKIPPED
    11 x 45

    SHOULDERS
    Face Pulls - Spread rope at contraction
    15,13,12,11 x 100

    Lateral Raise
    8,7,6 x 30

    Face-Down on Bench Rear Lateral Raise
    9,7 x 30
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  21. #4371
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 26, 2016 - Legs

    15 minutes aerobics

    HAMSTRINGS - Compound Set
    -----
    Stiff-Leg Deadlifts
    11,11,10 x 205 -
    Lying Leg Curl -
    15,13,12 x 70


    QUADRACEPS
    -----
    Leg Extension --
    12,11,10,10 x 115 (Plate Load)

    SUPERSET
    Leg Press --heavy concentration on the contraction
    14,12,13,11,10 x 520
    Leg Press Calf
    18,14,14,12,12 x 520


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

    ABS
    -------
    Hanging Leg Raise
    3 Sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  22. #4372
    Registered User hustlehard3r's Avatar
    Join Date: May 2013
    Posts: 1,948
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    hustlehard3r is a splendid one to behold. (+10000) hustlehard3r is a splendid one to behold. (+10000) hustlehard3r is a splendid one to behold. (+10000) hustlehard3r is a splendid one to behold. (+10000) hustlehard3r is a splendid one to behold. (+10000) hustlehard3r is a splendid one to behold. (+10000) hustlehard3r is a splendid one to behold. (+10000) hustlehard3r is a splendid one to behold. (+10000) hustlehard3r is a splendid one to behold. (+10000) hustlehard3r is a splendid one to behold. (+10000) hustlehard3r is a splendid one to behold. (+10000)
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    Originally Posted by kconnell View Post
    Friday March 25, 2016 - Triceps, Delts

    Lateral Raise
    8,7,6 x 30

    Face-Down on Bench Rear Lateral Raise
    9,7 x 30
    That's some serious shoulder strength!!
    545/385/625 @ 188
    Reply With Quote

  23. #4373
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) 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 March 27, 2016 - Back, Biceps

    BACK

    Lat Pulldown
    14,13,12 x 135

    Seated Row
    13,11,11 x 135

    Stretch

    BICEPS
    -----
    Incline Curl
    15,13,11,10 x 40

    E-Z Cable Curl - Fat Gripz - 3 feet away
    13,12,11,11 x 100

    -----
    FOREARMS
    -----
    Farmers Walk
    60 secs- x 80

    Standing Reverse EZ Curl
    9,8,8 x 45 - Slow and controlled
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  24. #4374
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) 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 hustlehard3r View Post
    That's some serious shoulder strength!!


    Thank you and thanks for stopping by.
    --------------------------------------------------------------
    Available as a rep
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  25. #4375
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) 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 March 29, 2016 - Back, Biceps

    BACK

    Lat Pulldown
    14,12,11 x 135

    Seated Row
    12,12,11 x 135

    Stretch

    BICEPS
    -----
    Incline Curl
    14,14,12,11 x 40

    E-Z Cable Curl - Fat Gripz - 3 feet away
    13,11,11,11 x 100

    -----
    FOREARMS
    -----
    Farmers Walk
    60 secs- x 80

    Standing Reverse EZ Curl
    9,8,8 x 45 - Slow and controlled
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  26. #4376
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) 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 March 30, 2016 - Triceps, Delts

    TRICEPS
    Bench Dips
    17 x 45 warmup, then 16,14,12,12,12 x 90

    Rope Pushdowns - Start 3 feet out, then compound (drop) set after moving underneath pulley
    15-3,13-2,12-2,10-2 x 125 - Flare out at bottom

    CHEST
    Cable Crossover -- SKIPPED
    11 x 45

    SHOULDERS
    Face Pulls - Spread rope at contraction
    16,13,12,11 x 100

    Lateral Raise
    8,7,6 x 30

    Face-Down on Bench Rear Lateral Raise
    6,7 x 30
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  27. #4377
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 31, 2016 - Legs

    HAMSTRINGS - Compound Set
    -----
    Stiff-Leg Deadlifts
    11,11,10 x 205 -
    Lying Leg Curl -
    14,13,12 x 70


    QUADRACEPS
    -----
    Leg Extension --
    12,11,10,9 x 115 (Plate Load)

    SUPERSET
    Leg Press --heavy concentration on the contraction
    14,12,13,12 x 520
    Leg Press Calf
    18,14,14,12 x 520


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

    ABS
    -------
    Hanging Leg Raise
    3 Sets
    --------------------------------------------------------------
    Available as a rep
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  28. #4378
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) 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 April 01, 2016 - Back, Biceps

    BACK

    Lat Pulldown
    14,12,11 x 135

    Seated Row
    12,11,10 x 135

    Stretch

    Just before start biceps, I had a capillary burst or nerve tear in my left hand. I get these in my finger 1-2 times a year. Weird.
    Iced for 15 minutes and "cupped" my left hand on the bar for Biceps. Skipped Forearms for obvious reasons.


    BICEPS
    -----
    Incline Curl
    14,14,12,11 x 40

    E-Z Cable Curl - Fat Gripz - 3 feet away
    13,10,10,10 x 100

    -----
    FOREARMS -- Skipped
    -----
    Farmers Walk
    60 secs- x 80

    Standing Reverse EZ Curl
    9,8,8 x 45 - Slow and controlled
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  29. #4379
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 02, 2016 - Triceps, Delts

    15 minutes aerobics

    TRICEPS
    Bench Dips
    18 x 45 warmup, then 16,16,14,13,12 x 90

    Rope Pushdowns - Start 3 feet out, then compound (drop) set after moving underneath pulley
    9-3,8-2,7-2,7-1 x 135 - Flare out at bottom - UP 10

    CHEST
    Cable Crossover -- SKIPPED
    11 x 45

    SHOULDERS
    Face Pulls - Spread rope at contraction
    16,13,13,10 x 100

    Lateral Raise
    7,7,6 x 30

    Face-Down on Bench Rear Lateral Raise
    7,8,8 x 30

    Hanging LegRaise
    2 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  30. #4380
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 April 03, 2016 - Legs

    HAMSTRINGS - Compound Set
    -----
    Stiff-Leg Deadlifts
    8,8,8 x 205 -
    Lying Leg Curl -
    14,13,12 x 70

    ----- Stiff-Leg Deads suffered from yesterday's busy spring cleaning day

    QUADRACEPS
    -----
    Don't remember who it was, but I accepted the challenge (tentatively...)
    Squats - 100 in 10 minutes - 135 lbs.

    Squats --
    100 x 135
    Done! 6 minutes. 45 sec breaks after 50 and 80.


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

    ABS
    -------
    Hanging Leg Raise
    4 Sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

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