The League of Extraordinary Gentlemen

[kconnell]

Saturday Sep 10, 2016 - Legs

All this week I've only got 6 hours of sleep. I took this week of to do personal outdoor projects. This morning, I put on a sleep mask after the 6 hours and it took nearly an hour but slept another 3 hours at least. Felt drowsy even with 2 servings of pre workout. But here it goes.


HAMSTRINGS
-----
Compound Set
Lying Leg Curl
14,13,11 x 70
Seated Leg Curl
12,10,10 x 145


QUADRICEPS - CALVES - SUPERSETS
-----
Leg Extension
12,13,11.,11 X 115 (plate load)
Seated Calf
19,16,15,17 X 130 (plate load)

Leg Press -- SKIPPED
15,14,13,12,10 x 530
Leg Press Calf
16,15,13,13,11 x 530

Actually still somewhat sore in legs/calves skipped the last superset session. Back to projects.

[kconnell]

Sunday Sep 11, 2016 - Back and Biceps

BACK

Dumbbell Incline Bench Rows
12,12,11 x 70 - Make the back squeeze

Lat Pulldown
10,10,8 x 135

Stretch

BICEPS
-----
Incline Curl
17,15,13,11 x 40

Cable E-Z Curl
11,11,10,9 X 80 - Double Pulley w/ Fat Gripz

Hanging Leg Raises - SKIPPED
3 sets

Planks
90 secs

[kconnell]

Tuesday Sep 13, 2016 - Triceps & Delts


TRICEPS
Low Cable Rope Tricep Extension
17,14,12 x 100 - Double pulley

Rope Pushdowns -
14,14,12 x 125 - close-grip

CHEST - SKIPPED
Incline DB Press
9,7 X 50

SHOULDERS
Face Pulls - Spread rope at contraction
17,15,13,13 x 125

Lateral Raise
11,10,9 x 30

Face-Down on Bench Rear Lateral Raise
10,10 x 30

Planks
90 seconds

[kconnell]

Saturday Sep 17, 2016 - Legs

Nearly a whole week off. Had some aches, etc that I hope are better. Back at it.


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


QUADRICEPS - CALVES - SUPERSETS
-----
Leg Extension
12,12,11.,11 X 115 (plate load)
Seated Calf
18,16,15,16 X 130 (plate load)

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

[kconnell]

Sunday Sep 18, 2016 - Back and Biceps

BACK

SetaedRows
11,11,9 x 135

Lat Pulldown
10,10,9 x 135

Stretch

BICEPS
-----
Incline Curl
17,14,13,12 x 40

Cable E-Z Curl
11,11,10,9 X 80 - Double Pulley w/ Fat Gripz

Planks
120 secs

[lonniej]

Nice work..How does it feel to be back?

[kconnell]

Nice work..How does it feel to be back?

Actually I don't know if I took enough time off. Sore in forearms mostly but due primarily to construction projects I've been doing. Mostly done now.

[kconnell]

Tuesday Sep 20, 2016 - Triceps & Delts


TRICEPS
Low Cable Rope Tricep Extension
17,14,12 x 100 - Double pulley

Rope Pushdowns -
14,13,12 x 125 - close-grip

CHEST - SKIPPED
Incline DB Press
9,7 X 50

SHOULDERS
Face Pulls - Spread rope at contraction
17,14,13,12 x 125

Lateral Raise
11,9,9 x 30

Face-Down on Bench Rear Lateral Raise
10,10 x 30

Planks
90 seconds

[kconnell]

Thursrday Sep 22, 2016 - Legs

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


QUADRICEPS - CALVES - SUPERSETS
-----
Leg Extension
12,12,11.,10 X 115 (plate load)
Seated Calf
18,16,15,14 X 130 (plate load)

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

[lonniej]

Apologize for not getting around to your log very often..Just been getting caught up in a lotta stuff!

Outstanding work as always...How are your arms doing?

[kconnell]

Apologize for not getting around to your log very often..Just been getting caught up in a lotta stuff!

Outstanding work as always...How are your arms doing?

Thanks. I'm working them today. Also will be digging a little to finish the underground power conduit. I'm not going to be doing any direct forearm work until after thanksgiving though. Doing self-massage on them. Flexors. They cramp up, especially when the forearm is less than 90 degrees from the humerus. I believe it is primarily the middle two fingers (their flexors).

[kconnell]

Friday Sep 23, 2016 - Back and Biceps

BACK

SetaedRows
12,11,9 x 135

Lat Pulldown
10,9,9 x 135

Stretch

BICEPS
-----
Incline Curl
17,14,13,12 x 40

Cable E-Z Curl
11,11,10,9 X 80 - Double Pulley w/ Fat Gripz

Planks
135 secs

Aerobics- 15 minutes

[kconnell]

Saturday Sep 24, 2016 - Triceps & Delts


TRICEPS
Low Cable Rope Tricep Extension
16,14,12 x 100 - Double pulley

Rope Pushdowns -
14,12,12 x 125 - close-grip

CHEST - SKIPPED
Incline DB Press
9,7 X 50

SHOULDERS
Face Pulls - Spread rope at contraction
17,15,13,12 x 125

Lateral Raise
11,10,9 x 30

Face-Down on Bench Rear Lateral Raise
11,10 x 30

Planks
120 seconds

Forearms a little more sore, especially the left. The right is actually some better. Did a lot of self-Started applying Ben Gay and using anti-inflammatory meds.

[lonniej]

Nice work Keith..Sorry your arms are still bothering you..Hoping they heal up soon..Hope you had a great weekend!!

[kconnell]

Monday Sep 26, 2016 - Legs

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


QUADRICEPS - CALVES - SUPERSETS
-----
Leg Extension
12,12,11.10 X 115 (plate load)
Seated Calf
18,16,12,14 X 130 (plate load)

Leg Press
13,12,12 x 530
Leg Press Calf
15,11,12 x 530

[kconnell]

Nice work Keith..Sorry your arms are still bothering you..Hoping they heal up soon..Hope you had a great weekend!!

Thanks. Weekends are now 'satisfied' as I do a lot around the house but I still have more on the list...

[kconnell]

Tuesday Sep 27, 2016 - Back and Biceps

BACK

SetaedRows
12,11,10 x 135

Lat Pulldown
10,9,9 x 135

Stretch

BICEPS
-----
Incline Curl
17,14,13,12 x 40

Cable E-Z Curl
11,10,10,9 X 80 - Double Pulley w/ Fat Gripz

Planks - SKIPPED

[kconnell]

Wednesday Sep 28, 2016 - Triceps & Delts

Not only are my forearm flexors sore but something I did made the triceps elbow tendon connection tender. I'm surprised because I was just thinking last week how great it is that I haven't had a flare up of nagging injuries. Going very light and doing reps. Forearms continue to get better.

TRICEPS
Low Cable Rope Tricep Extension
16,14,12 x 100 - Double pulley - SKIPPED

Rope Pushdowns -
30,23,22 x 45 (light, high reps)q

Hoping the high reps will help with blood flow

SHOULDERS
Face Pulls - Spread rope at contraction
20,18,14,13 x 90 (dropped)

Lateral Raise
11,10,9 x 30

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

[kconnell]

Thursday Sep 29, 2016 - Legs

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


QUADRICEPS - CALVES - SUPERSETS
-----
Leg Extension
13,12,10.10 X 115 (plate load)
Seated Calf
18,14,13,13 X 130 (plate load)

Leg Press
14,13,11,10 x 530
Leg Press Calf
15,12,12,10 x 530

[kconnell]

Friday Sep 30, 2016 - Back and Biceps

10 minutes aerobics

BACK

SetaedRows
13,11,10 x 135

Lat Pulldown
10,9,9 x 135

Stretch

BICEPS
-----
Incline Curl
16,14,13,13 x 40

Cable E-Z Curl
12,11,10,10 X 80 - Double Pulley w/ Fat Gripz

Planks
2.5 minutes

[kconnell]

Saturday Oct 1, 2016 - Triceps & Delts

My forearms and Triceps are better. More warm ups.

Tricep Pushdowns
3 sets of 30 X 45

TRICEPS
Low Cable Rope Tricep Extension
15,15,14 x 90 - Double pulley

Rope Pushdowns -
16,17,19 x 100

Felt Good

ADDED: Transition Exercise
Knneling Smith Military/BNP
11, 10, 9 X 95

SHOULDERS

ADDED: Upright Row
8, 9 X 95

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

Lateral Raise
11,10,9 x 30

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

[lonniej]

Nice work Keith...I am assuming the BNP stands for behine the neck press? Ever have any shouder issues doing it?

[kconnell]

Nice work Keith...I am assuming the BNP stands for behine the neck press? Ever have any shouder issues doing it?

It does stand for that. No, not really. However, twice I was using too much when I was younger and could feel my trap insertion points all the way down for a week. I had "pulled" that muscle by over straining it. Now the only issue is how much stress it puts on my upper chest cartilage. So I will probably alternate 1 on, 1 off of doing that exercise.

Also the vertical/upright rows are an exercise that some have a problem with. I never had; however, now I do the shoulder width grip instead of close grip. There is less possible impinging that way.

Have a great weekend!

[kconnell]

Sunday Oct 1, 2016 - Legs

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


QUADRICEPS - CALVES - SUPERSETS
-----
Leg Extension
12,12,10.10 X 115 (plate load)
Seated Calf
18,16,15,14 X 130 (plate load)

Leg Press
13,13,11 x 530
Leg Press Calf
15,13,13 x 530

[lonniej]

It does stand for that. No, not really. However, twice I was using too much when I was younger and could feel my trap insertion points all the way down for a week. I had "pulled" that muscle by over straining it. Now the only issue is how much stress it puts on my upper chest cartilage. So I will probably alternate 1 on, 1 off of doing that exercise.

Also the vertical/upright rows are an exercise that some have a problem with. I never had; however, now I do the shoulder width grip instead of close grip. There is less possible impinging that way.

Have a great weekend!

Hope your weekend is going well..That is good that BNP doesn't bother you..I stopped doing them because I felt like they put extra strain on my shoulders..Used to do them and behind the neck pull downs all the time..

Nice leg work!!

[kconnell]

Hope your weekend is going well..That is good that BNP doesn't bother you..I stopped doing them because I felt like they put extra strain on my shoulders..Used to do them and behind the neck pull downs all the time..

Nice leg work!!

Thanks. I do feel the behind the neck pull down is a beneficial exercise. On the upright rows and BNP, if it doesn't feel right, you shouldn't do them. Some people aren't made for them.

[kconnell]

Monday Oct 3, 2016 - Back and Biceps

BACK

SetaedRows
13,11,10 x 135

Lat Pulldown
10,9,9 x 135

Stretch

BICEPS
-----
Incline Curl
16,14,12,12 x 40

Cable E-Z Curl
11,11,10,10 X 80 - Double Pulley w/ Fat Gripz

Planks
2.5 minutes

[kconnell]

Wednesday Oct 5, 2016 - Triceps & Delts

Triceps are better. Continue warm ups.

Tricep Pushdowns
2 sets of 30 X 45

TRICEPS
Low Cable Rope Tricep Extension
15,16,15 x 90 - Double pulley

Rope Pushdowns -
16,17,17 x 100

Transition Exercise
Knneling Smith Military/BNP
11, 10, 9 X 95 - SKIPPED

SHOULDERS
Upright Row
9, 9 X 95

Face Pulls - Spread rope at contraction
16,16,15,13 x 100

Lateral Raise
11,10,9 x 30

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

[kconnell]

Thursday Oct 6, 2016 - Legs

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


QUADRICEPS - CALVES - SUPERSETS
-----
Leg Extension
13,12,10.10 X 115 (plate load)
Seated Calf
18,17,14,14 X 130 (plate load)

Leg Press
13,13,11 x 530
Leg Press Calf
15,14,12 x 530

[kconnell]

Saturday Oct 8, 2016 - Triceps & Delts

Triceps are still doing good. Continue warm ups. However, the medial (inside) area at the elbow where the biceps and forearm muscles meet (large fascia area) has been overstressed. So I am skipping back and biceps (pulling movements) that affect that area. I'm using ice and anti-inflammatories which have haves tremendously. But I can tell it also needs rest.

Tricep Pushdowns. - WARMUP
2 sets of 30 X 45

TRICEPS
Low Cable Rope Tricep Extension
16,16,15 x 90 - Double pulley

Rope Pushdowns -
17,17,17 x 100

Transition Exercise
Knneling Smith Military/BNP
11, 10, 9 X 95 - SKIPPED

SHOULDERS
Upright Row
9, 9 X 95

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

Lateral Raise
11,10,9 x 30

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