The League of Extraordinary Gentlemen

[kconnell]

Saturday Jan 14, 2016 - Chest, Triceps & Delts

CHEST
Incline DB Press
12,8 x 40. Slow, R-P 3 seconds

TRICEPS
Low Cable E-Z Prone Triceps Extension
29 x 45 E-Z warmup
15,14,13,12 x 80

Rope Pushdowns - 2 sec contract
16,15,13,12 x 115
18 x 80 - Final Pump Set - SKIPPED

SHOULDERS
Face Pulls with External Rotation - Spread rope at contraction
16,15,13 x 90

Kneeling Behind Neck Press
9 x 95 - SKIPPED

Upright Row
11,10,10 x 90

Cable Front Raise - with Rope
12,11 x 45 -- SKIPPED

Hanging Leg Raises
3 sets -

Planks - SKIPPED
1.5 minutes

Ab Wheel - SKIPPED
1 set

[kconnell]

Monday Jan 16, 2017 - Legs

HAMSTRINGS
-----
Compound Set
Lying Leg Curl
14,14,12 x 70
Seated Leg Curl
11,11,10 x 160


QUADRICEPS - CALVES - SUPERSETS
-----
Leg Extension
14,14,12.11 x 115 (plate load)
Seated Calf
20,20,18,16 x 130 (plate load)

D.A.R.D.
1 set

SUPERSET
Rest-Pause (R-P) for 3-4 seconds 1/3 down, 2/3 down, & at bottom, then up quick. Emphasize the eccentric. Both parts of the superset.
Leg Press
7,7,7 x 450
Leg Press Calf
8,7,7 x 450



Update on last workout:
Chest (muscle) is extremely sore. Should've only done one set maybe? The cartilage is only mildly sore, as if doing chins (stretching the area) or overhead pressing. It may be over a week before I try something else, which may be lower work (crossovers or decline presses)

[kconnell]

Tuesday Jan 17, 2017 - Back and Biceps

BACK
------
Seated Rows
13,11,10 x 125

Lat Pulldown
11,9,8! x 125

Bat Wing Rows ISO-Lateral alternating
9,8 x 40

Stretch

BICEPS
-----
Incline Curl - Full Supination
15,15,13,11 x 30

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

Hanging Leg Raise
3 sets

[kconnell]

Third day Jan 19, 2016 - Chest, Triceps & Delts

CHEST
Cable Crossover
14 x 25. Slow, R-P 3 seconds
--Not sure I was going to do any chest. Did one very lightweight set for lower chest rest - pause

TRICEPS
Low Cable E-Z Prone Triceps Extension
29 x 45 E-Z warmup
16,14,13,11 x 80

Rope Pushdowns - 2 sec contract
14,14,13,12 x 115
18 x 80 - Final Pump Set - SKIPPED

SHOULDERS
Face Pulls with External Rotation - Spread rope at contraction
16,15,13 x 90

Kneeling Behind Neck Press
9 x 95 - SKIPPED

Upright Row
11,10,10 x 90

Cable Front Raise - with Rope
12,11 x 45 -- SKIPPED

Hanging Leg Raises
3 sets -

Planks - SKIPPED
1.5 minutes

Ab Wheel - SKIPPED
1 set

[kconnell]

Friday Jan 20, 2017 - Legs

HAMSTRINGS
-----
Compound Set
Lying Leg Curl
14,14,13 x 70
Seated Leg Curl
11,11,11 x 160


QUADRICEPS - CALVES - SUPERSETS
-----
Leg Extension
14,14,13.12 x 115 (plate load)
Seated Calf
21,20,18,18 x 130 (plate load)

D.A.R.D.
2 sets

SUPERSET
Rest-Pause (R-P) for 3-4 seconds 1/3 down, 2/3 down, & at bottom, then up quick. Emphasize the eccentric. Both parts of the superset.
Leg Press
7,7,7 x 450
Leg Press Calf
9,7,7 x 450

Smith Squat
10 x 185

[kconnell]

Saturday Jan 21, 2017 - Back and Biceps

BACK
------
Seated Rows
12,11,11 x 125

Lat Pulldown
12,10,9! x 125

Bat Wing Rows ISO-Lateral alternating
8,8 x 40

Stretch

BICEPS
-----
Incline Curl - Full Supination
15,15,14,12 x 30

Cable E-Z Curl
11,11,8 x 70 - Double Pulley w/ Fat Gripz

Hanging Leg Raise
3 sets

[kconnell]

Sunday Jan 22, 2016 - Chest, Triceps & Delts

CHEST
Cable Crossover
14 x 25. Slow, R-P 3 seconds
--SKIPPED

TRICEPS
Low Cable E-Z Prone Triceps Extension
30 x 45 E-Z warmup
17,14,14,11 x 80

Rope Pushdowns - 2 sec contract
14,14,13,12 x 115
18 x 80 - Final Pump Set - SKIPPED

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

Kneeling Behind Neck Press
9 x 95 - SKIPPED

Upright Row
10,10,10 x 90

Cable Front Raise - with Rope
12,11 x 45 -- SKIPPED

Hanging Leg Raises
3 sets -

Planks - SKIPPED
1.5 minutes

Ab Wheel - SKIPPED
1 set

[kconnell]

Tuesday Jan 24, 2017 - Legs

HAMSTRINGS
-----
Compound Set
Lying Leg Curl
13,14,13 x 70
Seated Leg Curl
11,11,12 x 160


QUADRICEPS - CALVES - SUPERSETS
-----
Leg Extension
14,14,13.12 x 115 (plate load)
Seated Calf
21,19,19,18 x 130 (plate load)

D.A.R.D.
2 sets

SUPERSET
Rest-Pause (R-P) for 3-4 seconds 1/3 down, 2/3 down, & at bottom, then up quick. Emphasize the eccentric. Both parts of the superset.
Leg Press
7,7,7 x 450
Leg Press Calf
9,8,8 x 450

[kconnell]

Thursday Jan 26, 2017 - Back and Biceps

BACK
------
Seated Rows
12,10,11 x 125

Lat Pulldown
12,11,10 x 125

Bat Wing Rows ISO-Lateral alternating
8,8 x 40

Stretch

BICEPS
-----
Incline Curl - Full Supination
16,14,14,13 x 30

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

Hanging Leg Raise
4 sets

[kconnell]

day Jan 27, 2016 - Chest, Triceps & Delts

CHEST
Cable Crossover
14 x 25. Slow, R-P 3 seconds
Extremely light. Concentrate on contraction only

TRICEPS
Low Cable E-Z Prone Triceps Extension
30 x 45 E-Z warmup
16,15,13,11 x 80

Rope Pushdowns - 2 sec contract
14,13,12,12 x 115
18 x 80 - Final Pump Set - SKIPPED

SHOULDERS
Face Pulls with External Rotation - Spread rope at contraction
18,16,14 x 90

Kneeling Behind Neck Press
9 x 95 - SKIPPED

Upright Row
11,10,10 x 90

Cable Front Raise - with Rope
12,11 x 45 -- SKIPPED

Hanging Leg Raises
4 sets -

Planks - SKIPPED
1.5 minutes

Ab Wheel
1 set

[kconnell]

Saturday Jan 28, 2017 - Legs

HAMSTRINGS
-----
Compound Set
Lying Leg Curl
14,12,12 x 70
Seated Leg Curl
12,11,11 x 160


QUADRICEPS - CALVES - SUPERSETS
-----
Leg Extension
14,14,13.12 x 115 (plate load)
Seated Calf
21,20,17,16 x 130 (plate load)

D.A.R.D.
2 sets

SUPERSET
Rest-Pause (R-P) for 3-4 seconds @ 1/3 down, 2/3 down, & at bottom, then up quick. Emphasize the eccentric. Both parts of the superset.
Leg Press
9,8,7 x 450
Leg Press Calf
10,9,7 x 450

Smith Squat
10, 9 x 185 Full

[lonniej]

Great job getting the work done Keith!! Hope your weekend is going well!

[kconnell]

Great job getting the work done Keith!! Hope your weekend is going well!

Thanks Lonnie! It's been busy.

[kconnell]

Sunday Jan 29, 2017 - Back and Biceps

BACK
------
Seated Rows
13,11,10 x 125

Lat Pulldown
12,8,10 x 125

Bat Wing Rows ISO-Lateral alternating
8,8 x 40

Stretch

BICEPS
-----
Incline Curl - Full Supination
16,15,14,13 x 30

Cable E-Z Curl
13,11,9 x 70 - Double Pulley w/ Fat Gripz

Hanging Leg Raise
4 sets - SKIPPED
Still a little sore. Quite busy yesterday and had some cramps so took more glutamine and BCAAs. Should have also taken potassium.

[kconnell]

Tuesday Jan 31, 2016 - Triceps & Delts

TRICEPS
Low Cable E-Z Prone Triceps Extension
29 x 45 E-Z warmup
16,15,13,12 x 80

Rope Pushdowns - 2 sec contract
13,12,12,11 x 115
18 x 80 - Final Pump Set - SKIPPED

SHOULDERS
Face Pulls with External Rotation - Spread rope at contraction
18,15,14 x 90

Kneeling Behind Neck Press
9 x 95 - SKIPPED

Upright Row
11,10,10 x 90

Cable Front Raise - with Rope
12,11 x 45 -- SKIPPED

Hanging Leg Raises
2 sets -

Planks - SKIPPED
1.5 minutes

Ab Wheel
1 set

[kconnell]

Wednesday Feb 01, 2017 - Legs

HAMSTRINGS
-----
Compound Set
Lying Leg Curl
15,13,12 x 70
Seated Leg Curl
12,12,10 x 160


QUADRICEPS - CALVES - SUPERSETS
-----
Leg Extension
14,14,12.12 x 115 (plate load)
Seated Calf
21,19,18,17 x 130 (plate load)

D.A.R.D.
2 sets

SUPERSET
Rest-Pause (R-P) for 3-4 seconds @ 1/3 down, 2/3 down, & at bottom, then up quick. Emphasize the eccentric. Both parts of the superset.
Leg Press
9,8,7 x 450
Leg Press Calf
10,8,8 x 450

[kconnell]

Friday Feb 3, 2017 - Back and Biceps

BACK
------
Seated Rows
13,11,9 x 125

Lat Pulldown
13,9,9 x 125

Bat Wing Rows ISO-Lateral alternating
8,8 x 40

Stretch

BICEPS
-----
Incline Curl - Full Supination
16,14,14,14 x 30

Cable E-Z Curl
14,11,10 x 70 - Double Pulley w/ Fat Gripz

Hanging Leg Raise
3 sets

[kconnell]

Saturday Feb 4, 2016 - Triceps & Delts

10 minutes aerobics
TRICEPS
Low Cable E-Z Prone Triceps Extension
30 x 45 E-Z warmup
17,14,14,13 x 80

Rope Pushdowns - 2 sec contract
15,13,13,12 x 115
20 x 80 - Final Pump Set -

SHOULDERS
Face Pulls with External Rotation - Spread rope at contraction
19,15,15 x 90

Kneeling Behind Neck Press
9 x 95 - SKIPPED

Upright Row
11,10,10 x 90

Cable Front Raise - with Rope
12,11 x 45 -- SKIPPED

Hanging Leg Raises
5 sets -

Planks - SKIPPED
1.5 minutes

Ab Wheel
1 set

[kconnell]

Super Bowl Sunday Feb 05, 2017 - Legs

HAMSTRINGS
-----
Compound Set
Lying Leg Curl
13,13,12 x 70
Seated Leg Curl
13,12,10 x 160


QUADRICEPS - CALVES - SUPERSETS
-----
Leg Extension
15,14,13.12 x 115 (plate load)
Seated Calf
22,20,18,17 x 130 (plate load)

D.A.R.D.
2 sets

SUPERSET
Rest-Pause (R-P) for 3-4 seconds @ 1/3 down, 2/3 down, & at bottom, then up quick. Emphasize the eccentric. Both parts of the superset.
Leg Press
9,8,7 x 450
Leg Press Calf
10,9,8 x 450

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[kconnell]

Monday Feb 6, 2017 - Back and Biceps

BACK
------
Seated Rows
13,12,10 x 125

Lat Pulldown
12,10,10 x 125

Bat Wing Rows ISO-Lateral alternating
8,8 x 40

Stretch

BICEPS
-----
Incline Curl - Full Supination
11,10,10,9 x 40 --UP 10

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

Hanging Leg Raise
3 sets

[kconnell]

Thursday Feb 9, 2016 - Triceps & Delts

20 minutes aerobics

TRICEPS
Low Cable E-Z Prone Triceps Extension
32 x 45 E-Z warmup
17,15,13,13 x 80

Rope Pushdowns - 2 sec contract
15,14,12,12 x 115
20 x 80 - Final Pump Set -SKIPPED

SHOULDERS
-- Reverted order
Upright Row
12,10,10 x 90

Face Pulls with External Rotation - Spread rope at contraction
19,15,15,15 x 90

Kneeling Behind Neck Press
9 x 95 - SKIPPED

Cable Front Raise - with Rope
12,11 x 45 -- SKIPPED

Hyperextensions
3 sets -

Planks - SKIPPED
1.5 minutes

Ab Wheel
1 set

[kconnell]

Saturday Feb 11, 2017 - Legs

30 minutes aerobics
Planks - 2 minutes

HAMSTRINGS
-----
Compound Set
Lying Leg Curl
14,13,12 x 70
Seated Leg Curl
11,11,12 x 160


QUADRICEPS - CALVES - SUPERSETS
-----
Leg Extension
15,13,13.11 x 115 (plate load)
Seated Calf
22,20,18,18 x 130 (plate load)

D.A.R.D.
2 sets

SUPERSET
Rest-Pause (R-P) for 3-4 seconds @ 1/3 down, 2/3 down, & at bottom, then up quick. Emphasize the eccentric. Both parts of the superset.
Leg Press
7,7,6 x 485 - UP 35
Leg Press Calf
8,7,8 x 485 - UP 35

[lonniej]

Nice work Keith...How is that Ab Wheel working out for you?

Have a great weekend!

[NoCarbsNoSugar]

Did I hear someone say "Ab Wheel?"
Is that the same as an Ab Roller?

I got one back in December and been planning to start using it on my Core days.
I then forgot I even had it, and now I am keeping weight off of my left knee, as there is some discomfort.

Will definitely start using it as soon as knee feels better.

[kconnell]

Nice work Keith...How is that Ab Wheel working out for you?

Have a great weekend!

You can really feel your abs pull to get you back upright when they contract. I'm not gonna lie that I can't go completely horizontal. :P

[kconnell]

Did I hear someone say "Ab Wheel?"
Is that the same as an Ab Roller?

I got one back in December and been planning to start using it on my Core days.
I then forgot I even had it, and now I am keeping weight off of my left knee, as there is some discomfort.

Will definitely start using it as soon as knee feels better.

A rose by any other name??

Could be. An work on the floor. This one has two wheels and a handle on each side.

[kconnell]

Sunday Feb 12, 2017 - Back and Biceps

BACK
------
Seated Rows
13,10,10 x 125

Lat Pulldown
13,11,11 x 125

Bat Wing Rows ISO-Lateral alternating
9,8 x 40

Stretch

BICEPS
-----
Incline Curl - Full Supination
11,10,10 x 40

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

Hanging Leg Raise
3 sets

[kconnell]

Monday Feb 13, 2016 - Triceps & Delts

TRICEPS
Low Cable E-Z Prone Triceps Extension
32 x 45 E-Z warmup
15,15,13,12 x 80

Rope Pushdowns - 2 sec contract
16,14,13,12 x 115
20 x 80 - Final Pump Set -SKIPPED

SHOULDERS
-- Reverted order
Upright Row
12,10,10 x 90

Face Pulls with External Rotation - Spread rope at contraction
19,15,15 x 90

Kneeling Behind Neck Press
9 x 95 - SKIPPED

Cable Front Raise - with Rope
12,11 x 45 -- SKIPPED

Hyperextensions
3 sets -

Planks - SKIPPED
1.5 minutes

Ab Wheel
1 set

[kconnell]

Wednesday Feb 51, 2017 - Legs

HAMSTRINGS
-----
Compound Set
Lying Leg Curl
14,13,11 x 70
Seated Leg Curl
11,11,11 x 160


QUADRICEPS - CALVES - SUPERSETS
-----
Leg Extension
14,13,13.11 x 115 (plate load)
Seated Calf
22,18,18,18 x 130 (plate load)

D.A.R.D.
2 sets

SUPERSET
Rest-Pause (R-P) for 3-4 seconds @ 1/3 down, 2/3 down, & at bottom, then up quick. Emphasize the eccentric. Both parts of the superset.
Leg Press
7,7,7 x 485
Leg Press Calf
8,7,7 x 485