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  1. #4681
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,032
    Rep Power: 2044
    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 Feb 17, 2017 - Back and Biceps

    25 minutes aerobics

    BACK
    ------
    Seated Rows
    14,11,10 x 125

    Lat Pulldown
    13,11,11 x 125

    Bat Wing Rows ISO-Lateral alternating
    10,8 x 40

    Stretch

    BICEPS
    -----
    Incline Curl - Full Supination
    12,11,10,8 x 40

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

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

  2. #4682
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,032
    Rep Power: 2044
    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 Feb 18, 2016 - Triceps & Delts

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

    Rope Pushdowns - 2 sec contract
    16,15,14,12 x 115
    20 x 80 - Final Pump Set -SKIPPED

    SHOULDERS
    Upright Row
    12,10,10 x 90

    Face Pulls with External Rotation - Spread rope at contraction
    19,16,15 x 90

    Kneeling Behind Neck Press
    11 x 95 -

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

    Hyperextensions
    3 sets -

    Planks - SKIPPED
    1.5 minutes

    Ab Wheel
    1 set
    --------------------------------------------------------------
    Available as a rep
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  3. #4683
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,032
    Rep Power: 2044
    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 Feb 21, 2017 - Legs

    HAMSTRINGS
    -----
    Compound Set
    Lying Leg Curl
    14,13,12 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
    22,18,17,17 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 485
    Leg Press Calf
    9,8,7 x 485
    --------------------------------------------------------------
    Available as a rep
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  4. #4684
    Aging Without Growing Old lonniej's Avatar
    Join Date: Apr 2008
    Location: Arimo, Idaho, United States
    Age: 75
    Posts: 12,402
    Rep Power: 9944
    lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000)
    lonniej is offline
    Great job on those supersets Keith!
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

    My Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=133950541
    Reply With Quote

  5. #4685
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,032
    Rep Power: 2044
    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
    Thanks Lonnie!


    Took 8 days off of weight training and supps. Did some aerobics yesterday. Back at it with a new routine.
    --------------------------------------------------------------
    Available as a rep
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  6. #4686
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,032
    Rep Power: 2044
    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
    Wednesay Mar 1, 2017 - Back and Biceps

    New Routine - 2 second peak contraction

    BACK
    ------
    Bent-Over Rows
    12,10,10,10 x 115

    C-G Lat Pulldown, Lay Back on Floor
    10,10,10 x 115

    Stretch

    BICEPS
    -----
    Incline Hammer Curl - Dual
    11,11,10 x 40

    Concentration Curls - Nonstop
    10,10,9 x 30
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  7. #4687
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,032
    Rep Power: 2044
    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 Mar 2, 2017 - Triceps & Delts

    New routine - 2 second max contraction

    TRICEPS
    Bench Dips
    12,11,11 x 45

    Standing Overhead Tricep Extension
    16,15,12 x 70

    SHOULDERS
    Cable Upright Row w/Rope
    11,9,9 x 70

    1-Arm Cable Lateral Triset - bent-over,side,front
    8-6-6,7-5-5 x 25

    External/Internal Rotations
    12,10 x 20
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  8. #4688
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,032
    Rep Power: 2044
    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 Mar 3, 2017 - Legs

    New routine- 2 second contraction

    HAMSTRINGS
    -----
    Compound Set
    Lying Leg Curl
    13,12 x 70
    SLD on Smith
    8,10 x 135
    Starting with 2 sets as I know I'll have soreness. Haven't done these for 9 months

    QUADRICEPS
    -----
    Leg Extension
    14,14,12,12 x 115 (plate load)

    Smith Squats
    8,8,8 x 185
    Not going for any record. Going for feel and I feel it.

    CALVES
    -----
    Seated Calf
    18,17,16,15 x 120

    Standing Calf
    10,10,10 x 125
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  9. #4689
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,032
    Rep Power: 2044
    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
    Monay Mar 6, 2017 - Back and Biceps

    BACK
    ------
    Bent-Over Rows
    7,8,7,7 x 115

    C-G Lat Pulldown, Lay Back on Floor
    11,10,10 x 115

    Stretch

    BICEPS
    -----
    Incline Hammer Curl - Dual
    11,11,10 x 40

    Concentration Curls - Nonstop
    10,10,9 x 30
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  10. #4690
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,032
    Rep Power: 2044
    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 Mar 9, 2017 - Triceps & Delts

    TRICEPS
    Bench Dips
    13,13,11 x 45

    Standing Overhead Tricep Extension
    14,13,10 x 80 - UP 10

    SHOULDERS
    Cable Upright Row w/Rope
    13,12,12 x 70

    1-Arm Cable Lateral Triset - bent-over,side,front
    9-7-7,7-6-5 x 25

    External/Internal Rotations
    13,12 x 20
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  11. #4691
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,032
    Rep Power: 2044
    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 Mar 9, 2017 - Legs

    HAMSTRINGS
    -----
    Compound Set
    Lying Leg Curl
    13,13 x 70
    SLD on Smith
    11,11 x 135


    QUADRICEPS
    -----
    Leg Extension
    14,13,11,11 x 115 (plate load)

    Smith Squats
    10,9,9 x 185
    Not going for any record. Going for feel and I feel it.

    CALVES
    -----
    Seated Calf
    19,18,16,16 x 120

    Standing Calf
    9,9,9 x 125 - UP 10
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  12. #4692
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,032
    Rep Power: 2044
    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 Mar 10, 2017 - Back and Biceps

    BACK
    ------
    Bent-Over Rows
    8,7,7 x 115

    C-G Lat Pulldown, Lay Back on Floor
    11,11,10 x 115

    Stretch

    BICEPS
    -----
    Incline Hammer Curl - Dual
    12,11,11 x 40

    Concentration Curls - Nonstop
    10,10,9 x 30
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  13. #4693
    Aging Without Growing Old lonniej's Avatar
    Join Date: Apr 2008
    Location: Arimo, Idaho, United States
    Age: 75
    Posts: 12,402
    Rep Power: 9944
    lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000)
    lonniej is offline
    Nice work Keith!
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

    My Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=133950541
    Reply With Quote

  14. #4694
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,032
    Rep Power: 2044
    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
    Originally Posted by lonniej View Post
    Nice work Keith!
    Muchos gracias!
    --------------------------------------------------------------
    Available as a rep
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  15. #4695
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,032
    Rep Power: 2044
    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 Mar 11, 2017 - Triceps & Delts

    TRICEPS
    Bench Dips
    15,13,12 x 45

    Standing Overhead Tricep Extension
    15,13,11 x 80

    SHOULDERS
    Cable Upright Row w/Rope
    15,14,11 x 70

    1-Arm Cable Lateral Triset - bent-over,side,front
    9-8-7,7-7-6 x 25

    External/Internal Rotations
    13,12 x 20
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  16. #4696
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,032
    Rep Power: 2044
    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 Mar 14, 2017 - Legs

    10 minutes aerobics

    HAMSTRINGS
    -----
    Compound Set
    Lying Leg Curl
    14,13,12 x 70
    SLD on Smith
    11,11,10 x 135


    QUADRICEPS
    -----
    Leg Extension
    14,13,11,11 x 115 (plate load)

    Smith Squats
    11,11,9 x 185
    Not going for any record.

    CALVES
    -----
    Seated Calf
    21,18,18,15 x 120

    Standing Calf
    10,10,9 x 125
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  17. #4697
    Registered User yoojungl's Avatar
    Join Date: Aug 2014
    Location: United States
    Posts: 4,397
    Rep Power: 162848
    yoojungl has a reputation beyond repute. Second best rank possible! (+100000) yoojungl has a reputation beyond repute. Second best rank possible! (+100000) yoojungl has a reputation beyond repute. Second best rank possible! (+100000) yoojungl has a reputation beyond repute. Second best rank possible! (+100000) yoojungl has a reputation beyond repute. Second best rank possible! (+100000) yoojungl has a reputation beyond repute. Second best rank possible! (+100000) yoojungl has a reputation beyond repute. Second best rank possible! (+100000) yoojungl has a reputation beyond repute. Second best rank possible! (+100000) yoojungl has a reputation beyond repute. Second best rank possible! (+100000) yoojungl has a reputation beyond repute. Second best rank possible! (+100000) yoojungl has a reputation beyond repute. Second best rank possible! (+100000)
    yoojungl is offline
    Just curious, why smith for squats?
    MuscleTech Representative

    *CountryMike Appreciation Crew*
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  18. #4698
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,032
    Rep Power: 2044
    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
    Originally Posted by yoojungl View Post
    Just curious, why smith for squats?
    Good question. Why not?

    Actually, I've done plenty of free-standing as well as smith squats. I have long legs so a wide smith is completely vertical - up and down. Since I'm not trying to max and going for the concentration, smith offers me that benefit whereas free-standing I would have to concentrate more on the form and balance. With smiths I can contract harder at the top as well as through the movement.

    I'll be adding some weight next leg session or the one after.
    --------------------------------------------------------------
    Available as a rep
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  19. #4699
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,032
    Rep Power: 2044
    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 Mar 15, 2017 - Back and Biceps

    BACK
    ------
    Bent-Over Rows
    12,11,10 x 135

    C-G Lat Pulldown, Lay Back on Floor
    10,9,8 x 125 - UP 10

    Stretch

    BICEPS
    -----
    Incline Hammer Curl - Dual
    13,11,11 x 40

    Concentration Curls - Nonstop
    11,10,9 x 30
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  20. #4700
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,032
    Rep Power: 2044
    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
    Third day Mar 16, 2017 - Triceps & Delts

    TRICEPS
    Bench Dips
    13,13,11 x 55 - UP 10

    Standing Overhead Tricep Extension
    11,11,9 x 90 - UP 10

    SHOULDERS
    Cable Upright Row w/Rope
    10,10,9 x 80 - UP 10

    1-Arm Cable Lateral Triset - bent-over,side,front
    9-8-7,7-7-6 x 25

    External/Internal Rotations
    14,14 x 20
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  21. #4701
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,032
    Rep Power: 2044
    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 Mar 17, 2017 - Legs

    14 minutes aerobics

    HAMSTRINGS
    -----
    Compound Set
    Lying Leg Curl
    14,13,12 x 70
    SLD on Smith
    10,10,10 x 155 - UP 20


    QUADRICEPS
    -----
    Leg Extension
    15,13,11,11 x 115 (plate load)

    Smith Squats
    8,8,7 x 205 - UP 20
    Not going for any record.

    CALVES
    -----
    Seated Calf
    21,18,18,15 x 120

    Standing Calf
    10,10,9 x 135
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  22. #4702
    Aging Without Growing Old lonniej's Avatar
    Join Date: Apr 2008
    Location: Arimo, Idaho, United States
    Age: 75
    Posts: 12,402
    Rep Power: 9944
    lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000)
    lonniej is offline
    Consistent as always..Great work Keith!
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

    My Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=133950541
    Reply With Quote

  23. #4703
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,032
    Rep Power: 2044
    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 Mar 18, 2017 - Back and Biceps

    BACK
    ------
    Bent-Over Rows
    8,7,7 x 155 - UP 20

    C-G Lat Pulldown, Lay Back on Floor
    8,8,8,7 x 135 - UP 10

    Stretch

    BICEPS
    -----
    Incline Hammer Curl - Dual
    13,11,11 x 40

    Concentration Curls - Nonstop Alternating
    11,9,8 x 30
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  24. #4704
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,032
    Rep Power: 2044
    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 Mar 19, 2017 - Triceps & Delts

    TRICEPS
    Bench Dips
    13,13,11 x 55

    Standing Overhead Tricep Extension
    12,11,9 x 90

    SHOULDERS
    Cable Upright Row w/Rope
    11,10,9 x 80 -

    1-Arm Cable Lateral Triset - bent-over,side,front
    9-8-7,7-7-6 x 25

    External/Internal Rotations
    14,14 x 20
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  25. #4705
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,032
    Rep Power: 2044
    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 Mar 20, 2017 - Legs


    HAMSTRINGS
    -----
    Compound Set
    Lying Leg Curl
    14,13,12 x 70
    SLD on Smith
    10,10,10 x 155 - UP 20


    QUADRICEPS
    -----
    Leg Extension
    14,13,11,11 x 115 (plate load)

    Smith Squats
    10,10,8 x 205
    Not going for any record.




    Because of time. Stopping here. If time this evening may come back and finish.


    CALVES
    -----
    Seated Calf
    21,18,18,15 x 120

    Standing Calf
    10,10,9 x 135
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  26. #4706
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,032
    Rep Power: 2044
    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 Mar 21, 2017 - Back and Biceps

    BACK
    ------
    Bent-Over Rows
    9,9,8 x 155 -

    C-G Lat Pulldown, Lay Back on Floor
    9,9,8,8 x 135

    Stretch

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

    Concentration Curls - Nonstop Alternating
    11,9,8 x 30
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  27. #4707
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,032
    Rep Power: 2044
    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 Mar 23, 2017 - Triceps & Delts

    TRICEPS
    Bench Dips
    13,12,11 x 55

    Standing Overhead Tricep Extension
    13,10,10 x 90

    SHOULDERS
    Cable Upright Row w/Rope
    11,10,10 x 80 -

    1-Arm Cable Lateral Triset - bent-over,side,front
    10-7-7,7-7-7 x 25

    External/Internal Rotations
    14,14 x 20
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  28. #4708
    Registered User JohnButz's Avatar
    Join Date: Nov 2009
    Location: Latrobe, Pennsylvania, United States
    Posts: 16,633
    Rep Power: 23471
    JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000)
    JohnButz is offline
    Awesome to see you doing great work in here Keith!
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=179207031
    Reply With Quote

  29. #4709
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,032
    Rep Power: 2044
    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
    Originally Posted by JohnButz View Post
    Awesome to see you doing great work in here Keith!
    Thanks John! Come join in the fun. After all you started this log.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  30. #4710
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,032
    Rep Power: 2044
    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 Mar 24, 2017 - Legs


    HAMSTRINGS
    -----
    Compound Set
    Lying Leg Curl
    14,13,11 x 70
    SLD on Smith
    11,10,10 x 155 - UP 20


    QUADRICEPS
    -----
    Leg Extension
    14,13,12,12 x 115 (plate load)

    Smith Squats
    11,10,9 x 205
    Not going for any record.


    CALVES
    -----
    Seated Calf
    20,18,16,15 x 120

    Standing Calf
    101,10,10 x 135
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

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