The League of Extraordinary Gentlemen

[kconnell]

Saturday Mar 25, 2017 - Back and Biceps

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

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

[lonniej]

Nice work Keith!!

[kconnell]

Nice work Keith!!

Thanks Lonnie! How was your week?

[kconnell]

Monday Mar 27, 2017 - Triceps & Delts

TRICEPS
Bench Dips
14,13,10 x 55

Standing Overhead Tricep Extension
13,10,10 x 90

SHOULDERS
Cable Upright Row w/Rope
13,12,10 x 80 -

1-Arm Cable Lateral Triset - bent-over,side,front
10-8-7,8-6-6 x 25. Non-Stop

External/Internal Rotations
14,14 x 20

[kconnell]

Tuesday Mar 28, 2017 - Legs


HAMSTRINGS
-----
Compound Set
Lying Leg Curl
14,13,11 x 70
SLD on Smith
11,9,10 x 155


QUADRICEPS
-----
Leg Extension
13,13,10,10 x 115 (plate load)

Smith Squats
12,10,10 x 205
Not going for any record.


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

Standing Calf
101,10,10 x 135

[lonniej]

A couple of great workouts Keith!

[kconnell]

A couple of great workouts Keith!

Thanks. I really felt the last one - legs.

I rarely feel soreness with a heavy dose of BCAAs and glutamine.

[kconnell]

Wednesday Mar 28, 2017 - Back and Biceps

BACK
------
Bent-Over Rows
11,10,9 x 135 -

C-G Lat Pulldown, Lay Back on Floor
10,9,8,8 x 135

Stretch

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

Concentration Curls - Nonstop Alternating
12,9,8 x 30

[kconnell]

Thursday Mar 30, 2017 - Triceps & Delts

TRICEPS
Bench Dips
14,13,11 x 55

Standing Overhead Tricep Extension
13,11,9 x 90

SHOULDERS
Cable Upright Row w/Rope
9,8,8 x 90 - UP 10

1-Arm Cable Lateral Triset - bent-over,side,front
10-8-8,8-6-6 x 25. Non-Stop

External/Internal Rotations
15,14 x 20

[kconnell]

Friday Mar 31, 2017 - Legs


HAMSTRINGS
-----
Compound Set
Lying Leg Curl
15,13,11 x 70
SLD on Smith
8,7,7 x 185 - UP 30


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

Smith Squats
8,7,7 x 225 - UP 20
Not going for any record. Still heavy concentration


CALVES
-----
Seated Calf
22,18,15,15 x 120

Standing Calf
11,10,10 x 135

[kconnell]

Saturday Apr 1, 2017 - Back and Biceps

BACK
------
Bent-Over Rows
11,10,9 x 135 -

C-G Lat Pulldown, Lay Back on Floor
10,10,9,8 x 135

Stretch

BICEPS
-----
Incline Hammer Curl - Dual
15,14,12 x 40

Concentration Curls - Nonstop Alternating
12,10,9 x 30

[kconnell]

Sunday Apr 2, 2017 - Triceps & Delts

TRICEPS
Bench Dips
15,14,14 x 55

Standing Overhead Tricep Extension
12,11,10 x 90

SHOULDERS
Cable Upright Row w/Rope
9,9,8 x 90 - UP 10

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

External/Internal Rotations
15,14 x 20 - SKIPPED

[kconnell]

Monday Apr 3, 2017 - Legs


HAMSTRINGS
-----
Compound Set
Lying Leg Curl
14,13,11 x 70
SLD on Smith
8,7,7 x 185 - UP 30


QUADRICEPS
-----
Leg Extension
15,14,12,13 x 115 (plate load)

Smith Squats
9,8,8 x 225 -
Not going for any record. Still heavy concentration


CALVES
-----
Seated Calf
22,18,16,16 x 120

Standing Calf
11,10,10 x 135

[lonniej]

Good job on those Smith squats!

[kconnell]

Good job on those Smith squats!

Thanks Lonnie.

[kconnell]

Thursday Apr 6, 2017 - Back and Biceps

BACK
------
Bent-Over Rows
11,10,9 x 135 -

C-G Lat Pulldown, Lay Back on Floor
12,10,10,9 x 135

Stretch

BICEPS
-----
Incline Hammer Curl - Dual
15,14,12 x 40

Concentration Curls - Nonstop Alternating
13,11,9 x 30

[kconnell]

Friday Apr 7, 2017 - Triceps & Delts

TRICEPS
Bench Dips
16,14,13 x 55

Standing Overhead Tricep Extension
12,11,10 x 90

SHOULDERS
Cable Upright Row w/Rope
11,11,11 x 90 -

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

External/Internal Rotations
14,14 x 20 - external only

[kconnell]

Saturday Apr 8, 2017 - Legs


HAMSTRINGS
-----
Compound Set
Lying Leg Curl
14,13,11 x 70
SLD on Smith
10,8,7 x 185


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

Smith Squats
8,7,7,6 x 225 - UP 20
Not going for any record. Still heavy concentration. Added a set. Feels great!


CALVES
-----
Seated Calf
22,18,18,16 x 120

Standing Calf
12,12,10 x 135

[lonniej]

Nice work Keith..Good job raising the numbers on those smith squats!

[kconnell]

Nice work Keith..Good job raising the numbers on those smith squats!

Thanks. It's not just numbers as I have squatted more than that before. I'm wanting the concentration as well. So I'm slowly increasing weight as I keep the form and concentration high.

[kconnell]

Sunday Apr 9, 2017 - Back and Biceps

BACK
------
Bent-Over Rows
11,10,9 x 135 -

C-G Lat Pulldown, Lay Back on Floor
12,10,10,10 x 135

Stretch

BICEPS
-----
Incline Hammer Curl - Dual
15,14,13 x 40

Concentration Curls - Nonstop Alternating
13,11,9 x 30

[daisy2er]

I love this forum

[TheForeverAlpha]

Nice progress guys! Controversial question: How much do you think supplements help in terms of long term gains? Do you think you would be where you are now without them?

[lonniej]

Thanks. It's not just numbers as I have squatted more than that before. I'm wanting the concentration as well. So I'm slowly increasing weight as I keep the form and concentration high.

I believe that is a wise approach.

[kconnell]

Supplements are exactly what the name implies... in addition to. Do they help? Yes, most do. Can they increase muscle mass or make you leaner by themselves? No. You have to put in the effort yourself. They are aides in your quest.

[kconnell]

Wednesday Apr 12, 2017 - Triceps & Delts

TRICEPS
Bench Dips
17,15,13 x 55 (up next time)

Standing Overhead Tricep Extension
12,11,11 x 90

SHOULDERS
Cable Upright Row w/Rope
12,11,11 x 90 -

1-Arm Cable Lateral Triset - bent-over,side,front
10-7-8,8-7-7 x 25. Non-Stop

External/Internal Rotations
14,14 x 20 - external only

15 minutes aerobics

[kconnell]

Thursday Apr 13, 2017 - Legs


HAMSTRINGS
-----
Compound Set
Lying Leg Curl
14,13,12 x 70
SLD on Smith
10,8,8 x 185


QUADRICEPS
-----
Leg Extension
12,11,10,10 x 125 (plate load)-UP 10

Smith Squats
10,8,7,7 x 225


CALVES
-----
Seated Calf
22,18,18,16 x 120

Standing Calf
12,12,10 x 135

[lonniej]

Supplements are exactly what the name implies... in addition to. Do they help? Yes, most do. Can they increase muscle mass or make you leaner by themselves? No. You have to put in the effort yourself. They are aides in your quest.

So true! They give me the energy to get started but the work must be done!

Nice workouts..Good job moving up 10 on the leg extensions..

[kconnell]

So true! They give me the energy to get started but the work must be done!

Nice workouts..Good job moving up 10 on the leg extensions..

Thanks. About time for a jump up on those

[kconnell]

Friday Apr 14, 2017 - Back and Biceps

BACK
------
Bent-Over Rows
11,10,9 x 135 -

C-G Lat Pulldown, Lay Back on Floor
12,10,10,10 x 135

Stretch

BICEPS
-----
Incline Hammer Curl - Dual
15,14,13 x 40

Concentration Curls - Nonstop Alternating
13,11,10 x 30