The League of Extraordinary Gentlemen

[kconnell]

Saturday Apr 15, 2017 - Triceps & Delts

TRICEPS
Bench Dips
13,10,9,9 x 80 - UP 15

Standing Overhead Tricep Extension
13,11,11 x 90

SHOULDERS
Cable Upright Row w/Rope
13,12,11 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]

Tuesday Apr 18, 2017 - Legs


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


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

Smith Squats
10,8,8,7 x 245 - UP 20


CALVES
-----
Seated Calf
23,19,18,167x 120

Standing Calf
13,12,10 x 135

[kconnell]

Wednesday Apr 19, 2017 - Back and Biceps

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

C-G Lat Pulldown, Lay Back on Floor
10,10,9,9 x 135 - actually 135
(45x3 + 10)

Stretch

BICEPS
-----
Incline Hammer Curl - Dual
16,15,13 x 40

Concentration Curls - Nonstop Alternating
13,12,10 x 30

[kconnell]

Third day Apr 20, 2017 - Triceps & Delts

TRICEPS
Bench Dips
15,13,11 x 80 - 4 sets next time

Standing Overhead Tricep Extension
12,11,10 x 90

SHOULDERS
Cable Upright Row w/Rope
13,13,12 x 90 -

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

External/Internal Rotations
15,15 x 20 - external only

[kconnell]

Friday Apr 21, 2017 - Legs


HAMSTRINGS
-----
Compound Set
Lying Leg Curl
7,7,6 x 70 - UP10
SLD on Smith
10,8,8 x 185


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

Smith Squats
7,7,7,5 x 265 - UP 20


CALVES
-----
Seated Calf
23,19,18,167x 120

Standing Calf
13,12,10 x 135

[kconnell]

Saturday Apr 22, 2017 - Back and Biceps

10 minutes aerobics

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

C-G Lat Pulldown, Lay Back on Floor
10,10,9,9 x 135 - actually 135
(45x3 + 10)

Stretch

BICEPS
-----
Incline Hammer Curl - Dual
16,15,13 x 40

Concentration Curls - Nonstop Alternating
13,12,10 x 30

Surprised I was able to repeat the last workout in its entirety - same reps and weight. After the leg workout and later in the day my mid back on the left side 'pulled'. It was constantly tense. This contorts the spine and I get out of alignment. The muscles compensate and it's a vicious cycle. At least it's just slightly tense/contracted and it hasn't 'grabbed', which would put me out of commission totally for a few days.

[kconnell]

Sunday Apr 23, 2017 - Triceps & Delts

CHEST
Cabe Crossover
15,15 x 25

TRICEPS
Bench Dips
16,15,13,12 x 80 - 4 sets next time

Standing Overhead Tricep Extension
12,11,10 x 90

SHOULDERS
Cable Upright Row w/Rope
14,13,12 x 90 -

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

External/Internal Rotations
15,15 x 20 - external only

[kconnell]

Tuesday Apr 25, 2017 - Legs


HAMSTRINGS
-----
Compound Set
Lying Leg Curl
7,7,6 x 70 -
SLD on Smith
10,8,8 x 185


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

Smith Squats
8,7,7 x 265 -


CALVES
-----
Seated Calf
23,19,18,17,17,15 x 120

Standing Calf
13,12,10 x 135 - SKIPPED

[kconnell]

[QUOTE=kconnell;1491645571]WednesWednesday Apr 26, 2017 - Back and Biceps

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

C-G Lat Pulldown, Lay Back on Floor
11,10,9,9 x 145 - actually 145
(45x3 + 10)

Stretch

BICEPS
-----
Incline Hammer Curl - Dual
16,16,13 x 40

Concentration Curls - Nonstop Alternating
13,12,10 x 30

[kconnell]

Thursday Apr 27, 2017 - Triceps & Delts

TRICEPS
Bench Dips
11,11,10 x 90 - UP 10 -4 sets next time

Standing Overhead Tricep Extension
14,12,11 x 90

SHOULDERS
Cable Upright Row w/Rope
14,12,12 x 90 -

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

External/Internal Rotations
11,11 x 25 - external only
uP 5

[lonniej]

Solid sessions Keith..How's the back?

[kconnell]

Solid sessions Keith..How's the back?

Thanks for asking. Better but today was legs and I just wasn't that motivated so I skipped squats. The left side (longissimus) is still tight, which of course torques the back. The nerve just above L1/T12 hasn't been irritated to the point of it fully grabbing so that's good. I can self-adjust my back but it is still muscular at this point. I stretch, foam roll, muscle rub, etc. going to take some time I guess.

[kconnell]

Friday Apr 28, 2017 - Legs


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


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

Smith Squats
8,7,7 x 265 - SKIPPED. SEE POST ABOVE. I've learned sometimes to listen to my body and see/hear/feel warning signs


CALVES
-----
Seated Calf
23,19,18,17,17,15 x 120

Standing Calf
13,12,10 x 135 - SKIPPED

[kconnell]

Saturday Apr 29, 2017 - Back and Biceps

10 minutes aerobics

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

C-G Lat Pulldown, Lay Back on Floor
11,11,9,9 x 135 - actually 135
(45x3 + 10)

Stretch

BICEPS
-----
Incline Hammer Curl - Dual
17,15,14 x 40

Concentration Curls - Nonstop Alternating
13,12,10 x 30

back is better. Did the right thing and not do squats. They compress the spine and if there is any pinched nerve then it would have grabbed on me. It is still taught on the left side but almost 50% less. Although I work the back muscles it is both sides and then I have also stretched a lot today. Feels so much better.

[studentsfitness]

awesome!

[kconnell]

awesome!

Thanks

[kconnell]

Monday May 1, 2017 - Triceps & Delts

TRICEPS
Bench Dips
13,11,10,9 x 90 -

Standing Overhead Tricep Extension
15,13,11 x 90

SHOULDERS
Cable Upright Row w/Rope
15,13,12 x 90 -

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

External/Internal Rotations
11,11 x 25 - external only

[kconnell]

Tuesday May 2, 2017 - Legs


HAMSTRINGS
-----
Compound Set
Lying Leg Curl
9,8,7 x 70 -
SLD on Smith
10,9,8 x 185


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

Smith Squats
8,7,7,6 x 265


CALVES
-----
Seated Calf
23,19,18,17,17,15 x 120

Standing Calf
13,12,10 x 135 -

Back to good

3 sets of hanging leg raises and stretching to loosen the back

[kconnell]

Wednesday May 3, 2017 - Back and Biceps


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

C-G Lat Pulldown, Lay Back on Floor
12,11,10,9 x 135 - actually 135
(45x3 + 10)

Stretch

BICEPS
-----
Incline Hammer Curl - Dual
17,16,15 x 40

Concentration Curls - Nonstop Alternating
13,12,10 x 30

Great day. Felt great. No issues with the back. Added additional stretching.

[kconnell]

Friday May 5, 2017 - Triceps & Delts

TRICEPS
Bench Dips
13,11,11,9 x 90 -

Standing Overhead Tricep Extension
15,13,11 x 90

SHOULDERS
Cable Upright Row w/Rope
15,13,12 x 90 -

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

External/Internal Rotations
11,11 x 25 - external only

[kconnell]

Saturday May 6, 2017 - Legs


HAMSTRINGS
-----
Compound Set
Lying Leg Curl
9,8,7 x 70 -
SLD on Smith
10,10,8 x 185


QUADRICEPS
-----
Leg Extension
13,13,11,11 x 125 (plate load)

Smith Squats
10,9,9,8 x 265


CALVES
-----
Seated Calf
23,19,18,17 x 120

Standing Calf
15,13,11 x 135 -

Back feels great. Not included above is a warm-up with 135 on the squats and stretching the back.

[lonniej]

Nice work Keith..Good to hear your back is doing fine..

Hope your weekend is going well!!

[kconnell]

Nice work Keith..Good to hear your back is doing fine..

Hope your weekend is going well!!

Thanks Lonnie!

[kconnell]

Mobday May 8, 2017 - Back and Biceps

10 minutes aerobics

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

C-G Lat Pulldown, Lay Back on Floor
12,12,10,9 x 135 - actually 135
(45x3 + 10)

Stretch

BICEPS
-----
Incline Hammer Curl - Dual
18,16,15 x 40

Concentration Curls - Nonstop Alternating
13,12,10 x 30

2 sets hanging leg raises

[kconnell]

Tuesday May 9, 2017 - Triceps & Delts

TRICEPS
Bench Dips
15,13,11,9 x 90 -

Standing Overhead Tricep Extension
15,13,11 x 90

SHOULDERS
Cable Upright Row w/Rope
15,13,12 x 90 -

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

External/Internal Rotations
11,11 x 25 - external only

[kconnell]

Wednesday May 10, 2017 - Legs


HAMSTRINGS
-----
Compound Set
Lying Leg Curl
9,9,7 x 70 -
SLD on Smith
10,10,8 x 185


QUADRICEPS
-----
Leg Extension
13,13,12,11 x 125 (plate load)

Smith Squats
7,7,6 x 275 - UP 10


CALVES
-----
Seated Calf
23,19,18,17 x 120

Standing Calf
15,13,11 x 135 -

[kconnell]

New routines after a week layoff/deload.

[kconnell]

Friday May 19, 2017 - Legs


HAMSTRINGS
-----
Compound Set
Lying Leg Curl
8,8,8 x 70 -
Seated Leg Curl
8,8,8 x 160


QUADRICEPS
-----
SUPERSET
Leg Extension
13,13,12,13 x 125 (plate load)
Seated Calf
16,16,16,14 x 120

COMPOUND SET
HACK Squat
10,10 x 180
Sissy Squats Squats
6,6 x 25


CALVES
-----
Standing Calf
10,9 x 40 Non-stop

[lonniej]

Nice work Keith..Interested to see how the Super Set works for you..

[kconnell]

Super sets are great. You more work in in less time. The issue is if you can do 'enough' on the second, third, etc. I try to choose exercises that I can accomplish that.