The League of Extraordinary Gentlemen

[kconnell]

OK. I'm putting a note in here to not do anymore cable Scott curls (vertical edge of preacher bench). No preachers either.

The inside (medial) at the elbow gets really sore and I get cramps in my forearms, especially the right side.

Ice is nice.

[kconnell]

Been off a week. A lot of physical work to do. Like a new roof on the large shed!

Probably another 5 days off. Off supps too, except protein.

[kconnell]

Thursday Jul 21, 2016 - Legs

Nearly 2 weeks off of training and supps. Getting antsy. Man, this felt good. Hopefully not going to be too sore.


HAMSTRINGS
-----
Compound Set
Lying Leg Curl
11,10,9 x 70
Seated Leg Curl
9,8,7 X 145


QUADRICEPS - CALVES - SUPERSETS
-----
Leg Extension
11,10,9,8 X 115 (plate load)
Seated Calf
13,13,12,12 X 130 (plate load)

Leg Press
11,11,11,11 x 530
Leg Press Calf
12,11,11,11 x 530

[lonniej]

Nice work Keith..With that lay off you are bound to sore..The question is, just how much? It'll feel good!

[kconnell]

Friday Jul 22, 2016 - Back and Biceps

BACK

Dumbbell Incline Bench Rows
13,13,11 x 60 - Make the back squeeze

Lat Pulldown
11,10,9 x 135

Stretch

BICEPS
-----
Incline Curl
12,11,10,9 x 40

Cable E-Z Curl
12,10,10,9 X 70 - Double Pulley w/ Fat Gripz

[kconnell]

Nice work Keith..With that lay off you are bound to sore..The question is, just how much? It'll feel good!

Ha ha. Yes but not as sore as I thought. Upped the glutamine and BCAAs. This is the longest layoff I years. But I've been busy. New roof on my shed.

[kconnell]

Sunday Jul 24, 2016 - Triceps & Delts

TRICEPS
Low Cable Rope Tricep Extension
13,13,11 x 90 - Double pulley

Rope Pushdowns -
9,9,8,8 x 125 - close-grip

SHOULDERS
Face Pulls - Spread rope at contraction
14,12,12,12 x 115

Lateral Raise
9,9,8 x 30

Face-Down on Bench Rear Lateral Raise
9,8 x 30

[kconnell]

Monday Jul 25, 2016 - Legs


HAMSTRINGS
-----
Compound Set
Lying Leg Curl
11,11,10 x 70
Seated Leg Curl
9,8,8 X 145


QUADRICEPS - CALVES - SUPERSETS
-----
Leg Extension
11,10,11,9 X 115 (plate load)
Seated Calf
14,12,12,12 X 130 (plate load)

Leg Press
11,10,10,11 x 530
Leg Press Calf
11,12,10,12 x 530

[kconnell]

Tuesday Jul 27, 2016 - Back and Biceps

BACK

Dumbbell Incline Bench Rows
14,12,11 x 60 - Make the back squeeze

Lat Pulldown
11,10,9 x 125

Stretch

BICEPS
-----
Incline Curl
13,11,10,8 x 40

Cable E-Z Curl
11,10,9,9 X 70 - Double Pulley w/ Fat Gripz

[JohnButz]

Good work in here as always Keith! How about a pic of your new roof?

[kconnell]

Good work in here as always Keith! How about a pic of your new roof?

Sure. Nearly complete:


And from the side. The outer walls are hardy board over a steel frame. The wife and daughters want me to power wash and paint it.


Of course it looks junky. The pieces of roof steel (short) on the right are for a cover/coop for the ducks that will be attached in the back. The pieces of unpainted roofing steel on the left I have other plans for. The pallets were what the mower was shipped on.

[JohnButz]

Sure. Nearly complete:


And from the side. The outer walls are hardy board over a steel frame. The wife and daughters want me to power wash and paint it.

Nice work Keith!

[kconnell]

Thursday Jul 28, 2016 - Triceps & Delts

TRICEPS
Low Cable Rope Tricep Extension
13,13,11 x 90 - Double pulley

Rope Pushdowns -
10,9,9,8 x 125 - close-grip

SHOULDERS
Face Pulls - Spread rope at contraction
14,13,12,11 x 115

Lateral Raise
9,8,8 x 30

Face-Down on Bench Rear Lateral Raise
9,8 x 30

[kconnell]

Thurdday Jul 29, 2016 - Legs


HAMSTRINGS
-----
Compound Set
Lying Leg Curl
11,11,10 x 70
Seated Leg Curl
9,9,8 X 145


QUADRICEPS - CALVES - SUPERSETS
-----
Leg Extension
10,11,11,10 X 115 (plate load)
Seated Calf
15,13,12,11 X 130 (plate load)

Leg Press
11,12,11,10 x 530
Leg Press Calf
10,11,11,11 x 530

[kconnell]

Saturday Jul 30, 2016 - Back and Biceps

BACK

Dumbbell Incline Bench Rows
13,12,11 x 60 - Make the back squeeze

Lat Pulldown
11,10,9 x 125

Stretch

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

Cable E-Z Curl
11,10,9,9 X 70 - Double Pulley w/ Fat Gripz

[kconnell]

Sunday Jul 31, 2016 - Triceps & Delts

TRICEPS
Low Cable Rope Tricep Extension
14,13,13 x 90 - Double pulley

Rope Pushdowns -
10,10,10 x 125 - close-grip

SHOULDERS
Face Pulls - Spread rope at contraction
14,13,13,12 x 115

Lateral Raise
9,8,8 x 30

Face-Down on Bench Rear Lateral Raise
9,8 x 30

[kconnell]

[QUOTE=kconnell;1455107053]Tuesday Aug 02, 2016 - Legs


HAMSTRINGS
-----
Compound Set
Lying Leg Curl
11,11,10 x 70
Seated Leg Curl
10,10,9 X 145


QUADRICEPS - CALVES - SUPERSETS
-----
Leg Extension
10,11,10,10 X 115 (plate load)
Seated Calf
15,14,12,12 X 130 (plate load)

Leg Press
11,12,11,10 x 530
Leg Press Calf
11,11,11,11 x 530

[kconnell]

Wednesday Aug 03, 2016 - Back and Biceps

BACK

Dumbbell Incline Bench Rows
13,12,11 x 60 - Make the back squeeze

Lat Pulldown
12,10,10 x 125

Stretch

BICEPS
-----
Incline Curl
14,12,11,9 x 40

Cable E-Z Curl
11,10,9,9 X 70 - Double Pulley w/ Fat Gripz

[kconnell]

Thursday Aug 04, 2016 - Triceps & Delts

TRICEPS
Low Cable Rope Tricep Extension
14,13,13 x 90 - Double pulley

Rope Pushdowns -
12,11,10 x 125 - close-grip

SHOULDERS
Face Pulls - Spread rope at contraction
15,13,13,13 x 115

Lateral Raise
10,9,9 x 30

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

3 sets Hanging Leg Raises

[kconnell]

Friday Aug 05, 2016 - Legs


HAMSTRINGS
-----
Compound Set
Lying Leg Curl
12,11,11 x 70
Seated Leg Curl
10,9,9 X 145


QUADRICEPS - CALVES - SUPERSETS
-----
Leg Extension
12,11,10,10 X 115 (plate load)
Seated Calf
15,15,14,13 X 130 (plate load)

Leg Press
12,12,11,10 x 530
Leg Press Calf
13,12,11,10 x 530

[kconnell]

Saturday Aug 06, 2016 - Back and Biceps

BACK

Dumbbell Incline Bench Rows
13,13,12 x 60 - Make the back squeeze

Lat Pulldown
12,10,10 x 125

Stretch

BICEPS
-----
Incline Curl
14,13,12,9 x 40

Cable E-Z Curl
12,11,10,9 X 70 - Double Pulley w/ Fat Gripz

Abs are still sore from the last time I worked them. Baby duck update coming soon.

[kconnell]

Sunday Aug 07, 2016 - Triceps & Delts

TRICEPS
Low Cable Rope Tricep Extension
15,13,13 x 90 - Double pulley

Rope Pushdowns -
13,12,11 x 125 - close-grip

SHOULDERS
Face Pulls - Spread rope at contraction
15,14,14,12 x 115

Lateral Raise
11,9,9 x 30

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

3 sets Hanging Leg Raises

[kconnell]

Monday Aug 08, 2016 - Legs


HAMSTRINGS
-----
Compound Set
Lying Leg Curl
12,12,11 x 70
Seated Leg Curl
10,10,9 X 145


QUADRICEPS - CALVES - SUPERSETS
-----
Leg Extension
12,12,10,10 X 115 (plate load)
Seated Calf
16,15,14,14 X 130 (plate load)

Leg Press
12,12,12,10 x 530
Leg Press Calf
13,13,12,12 x 530

-----------

Duck Update
They are 3 weeks old and growing like weeds on miracle grow! The pen is built but there is not a smaller, covered egg-laying area (yet). The hens (2) won't lay until 8 months old. The drakes (males, 2) have already paired up with their favorite lady. But all like each other. It's funny, they've really imprinted on my daughters. They can stroke their beaks, but me and my wife, we can't unless they are sleepy. They don't like to get picked up but like to be near us - within eyesight. Otherwise they, especially the yellow hen, will start chirping.

[kconnell]

Tuesday Aug 10, 2016 - Back and Biceps

BACK

Dumbbell Incline Bench Rows
13,12,12 x 60 - Make the back squeeze

Lat Pulldown
12,10,10 x 125

Stretch

BICEPS
-----
Incline Curl
14,12,12,9 x 40

Cable E-Z Curl
12,11,10,9 X 70 - Double Pulley w/ Fat Gripz

[kconnell]

Wednesday Aug 11, 2016 - Triceps & Delts

TRICEPS
Low Cable Rope Tricep Extension
16,14,12 x 90 - Double pulley

Rope Pushdowns -
13,13,12 x 125 - close-grip

SHOULDERS
Face Pulls - Spread rope at contraction
15,14,14,11 x 115

Lateral Raise
11,10,9 x 30

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

3 sets Hanging Leg Raises

[kconnell]

Thursday Aug 11, 2016 - Legs


HAMSTRINGS
-----
Compound Set
Lying Leg Curl
13,12,11 x 70
Seated Leg Curl
10,9,9 X 145


QUADRICEPS - CALVES - SUPERSETS
-----
Leg Extension
12,12,10110 X 115 (plate load)
Seated Calf
16,16,13,11 X 130 (plate load)

Leg Press
12,11,11,10 x 530
Leg Press Calf
14,11,11,10 x 530

[kconnell]

Friday Aug 12, 2016 - Back and Biceps

BACK

Dumbbell Incline Bench Rows
13,12,11 x 60 - Make the back squeeze

Lat Pulldown
13,11,10 x 125

Stretch

BICEPS
-----
Incline Curl
14,12,12,10 x 40

Cable E-Z Curl
13,11,11,10 X 70 - Double Pulley w/ Fat Gripz

[kconnell]

Saturday Aug 13, 2016 - Triceps & Delts

TRICEPS
Low Cable Rope Tricep Extension
16,14,13 x 90 - Double pulley

Rope Pushdowns -
13,13,12 x 125 - close-grip

SHOULDERS
Face Pulls - Spread rope at contraction
16,14,14,13 x 115

Lateral Raise
11,9,9 x 30

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

[kconnell]

Monday Aug 15, 2016 - Legs


HAMSTRINGS
-----
Compound Set
Lying Leg Curl
12,12,11 x 70
Seated Leg Curl
10,10,10X 145


QUADRICEPS - CALVES - SUPERSETS
-----
Leg Extension
12,12,11,11 X 115 (plate load)
Seated Calf
16,16,15,14 X 130 (plate load)

Leg Press
13,13,12,10 x 530
Leg Press Calf
14,14,12,11 x 530

[Credz]

Looking good Keith! Been forever since I've posted Hope things are going well for you!