The League of Extraordinary Gentlemen

[kconnell]

Monday August 28, 2017 - Triceps & Delts

Slept 6 hours. New routine.

CHEST
Cable Crossover
15x25. Lightweight, go for feel

TRICEPS
Bench Dips
12,10,10 x 45

Tricep Pushdown
12,11 x 115


SHOULDERS
Lateral Raises
111,10 x 35

Smith Upright Row Closegrip
11,10,9 x 95

--

Ab Coaster straight
12,11

[kconnell]

Wednesday August 30, 2017 - Legs

Slept 6 hours.

First leg workout in a couple of weeks. New routine. Starting light.

HAMSTRINGS
-----
Compound Set
SLD
8,8 x 185
Seated Leg Curl
13,12 x 160


QUADRICEPS
-----
SUPERSET
Leg Extension
17,16,15 x 125 (plate load)
Seated Calf
23,21,19 x 120

SUPERSET
Leg Press
12,12 x 440
Leg Press Calf
12,12 x 440

Ab Coaster
10,8 Straight with 5 second pause

[kconnell]

Thursday August 30, 2017 - Back and Biceps

5 hours sleep

BACK
------
Seated Row
10,10,8 x 145 -

Lat Pulldown
10,10 x 145

Stretch

BICEPS
-----
Cable Crossover Curls -double pulley
11,10,8 x 45 each

Incline Curl - Supinate
12,11,10 x 45

Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster
2x10-8-6 - Alternating All non-stop

[kconnell]

Friday August 31, 2017 - Triceps & Delts

Slept 6 hours.

CHEST
Cable Crossover -- SKIPPED
15x25. Lightweight, go for feel

TRICEPS
Bench Dips
14,12,12 x 45

Tricep Pushdown
13,12,11 x 115


SHOULDERS
Lateral Raises
12,11,10 x 35

Smith Upright Row Closegrip
12,11,10 x 95

--

Ab Coaster straight
12,11

15 minutes aerobics

[kconnell]

Saturday September 2, 2017 - Legs

Slept 8 hours.

HAMSTRINGS
-----
Compound Set
SLD
10,8,8 x 185
Seated Leg Curl
13,12,11 x 160


QUADRICEPS
-----
SUPERSET
Leg Extension
16,15,15,14 x 125 (plate load)
Seated Calf
20,18,17,16 x 120

SUPERSET
Leg Press
12x540, 10,10 x 575
Leg Press Calf
14x540, 11,11 x 575

Ab Coaster
11-7-5 Straight with 5 second pause

[kconnell]

Monday September 4, 2017 - Back and Biceps

6 hours sleep

BACK
------
Seated Row
11,10,9 x 145 -

Lat Pulldown
10,10,8 x 145

Stretch

BICEPS
-----
Cable Crossover Curls -double pulley
11,10,8 x 45 each

Incline Curl - Supinate
12,12,9 x 45

Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster
2x10-8-5 - Alternating All non-stop

[Radikali]

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[kconnell]

Tuesday September 5, 2017 - Triceps & Delts

Slept 5.5 hours.

CHEST
Cable Crossover -- SKIPPED
15x25. Lightweight, go for feel

TRICEPS
Bench Dips
15,13,13 x 45

Tricep Pushdown
13,11,11 x 115


SHOULDERS
Lateral Raises
12,12,10 x 35

Smith Upright Row Closegrip
12,11,10 x 95

--

Ab Coaster straight, 5 sec rest
12,11

[kconnell]

Thursday September 7, 2017 - Legs

Slept 6.5 hours.

HAMSTRINGS
-----
Compound Set
SLD
11,9,9 x 185
Seated Leg Curl
13,12,11 x 160


QUADRICEPS
-----
SUPERSET
Leg Extension
16,16,15,14 x 125 (plate load)
Seated Calf
21,20,17,16 x 120

SUPERSET
Leg Press
11, 10,10 x 575
Leg Press Calf
12,11,11 x 575

Ab Coaster
11-7-5 Straight with 5 second pause

[kconnell]

Friday September 8, 2017 - Back and Biceps

6.5 hours sleep

BACK
------
Seated Row
12,10,10 x 145 -

Lat Pulldown
10,10,8 x 145

Stretch

BICEPS
-----
Cable Crossover Curls -double pulley
11,10,10 x 45 each

Incline Curl - Supinate
13,12,11 x 45

Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster
2x10-8-5 - Alternating All non-stop

[kconnell]

Saturday September 9, 2017 - Triceps & Delts

Slept 5.5 hours.

CHEST
Cable Crossover --
25x25. Lightweight, go for feel

TRICEPS
Bench Dips
17,15,13 x 45

Tricep Pushdown
13,11,11 x 115


SHOULDERS
Lateral Raises
12,11,10 x 35

Smith Upright Row Closegrip
13,12,11 x 95

--

Ab Coaster straight, 5 sec rest
13-7-5

[kconnell]

Sunday September 10, 2017 - Legs

Slept 5.5 hours, then 3 more

HAMSTRINGS
-----
Compound Set
SLD
12,10,9 x 185
Seated Leg Curl
13,12,11 x 160


QUADRICEPS
-----
SUPERSET
Leg Extension
16,16,15,14 x 125 (plate load)
Seated Calf
21,20,17,16 x 120

Added one time
Smith Squats
8,10 x 205. Slow

SUPERSET
Leg Press
12, 11,11 x 575
Leg Press Calf
13,12,10 x 575

Ab Coaster
11-8-5 Sides non-stop

[kconnell]

Tuesday September 12, 2017 - Back and Biceps

9 hours sleep. Woot!

BACK
------
Seated Row
12,11,10 x 145 -

Lat Pulldown
10,10,9 x 145

Stretch

BICEPS
-----
Cable Crossover Curls -double pulley
11,11,10 x 45 each

Incline Curl - Supinate
13,12,11 x 45

Wrist Roller - skipped
2 times up with 20 pounds (nonstop)

Ab Coaster
2x10-8-5 - Alternating All non-stop

[kconnell]

Wednesday September 13, 2017 - Triceps & Delts

Slept 8 hours. Still no power since hurricane Irma

CHEST
Cable Crossover --
30x25. Lightweight, go for feel

TRICEPS
Bench Dips
13,12,10 x 55 -- UP 10

Tricep Pushdown
13,12,11 x 125 - UP 10


SHOULDERS
Lateral Raises
14,11,11 x 35

Smith Upright Row Closegrip
13,12,11 x 95

--

Ab Coaster straight, 5 sec rest
13-8-6

[kconnell]

Thursday September 14, 2017 - Legs

Slept 6 hours. Power restored after hurricane Irma

HAMSTRINGS
-----
Compound Set
SLD
12,11,10 x 185
Seated Leg Curl
13,12,11 x 160


QUADRICEPS
-----
SUPERSET
Leg Extension
16,16,15,14 x 125 (plate load)
Seated Calf
21,19,18,16 x 120

SUPERSET
Leg Press
13, 12,11 x 575
Leg Press Calf
13,12,12 x 575

Ab Coaster
11-8-5 Sides non-stop

[kconnell]

Friday September 15, 2017 - Back and Biceps

7 hours sleep. Probably 450 mg caffeine. Overstimulated but energy to burn!

40 minutes aerobics. Added a set for each below.

BACK
------
Seated Row
13,12,11,10 x 145 -

Lat Pulldown
11,10,10,9 x 145

Stretch

BICEPS
-----
Cable Crossover Curls -double pulley
12,11,11,10 x 45 each

Incline Curl - Supinate
14,13,12,11 x 45

Wrist Roller - skipped
2 times up with 20 pounds (nonstop)

Ab Coaster
11-7-5 - Alternating All non-stop

[lonniej]

Nice work Keith..Good to know all is well with you..

[kconnell]

Nice work Keith..Good to know all is well with you..

Thanks Lonnie!
I've been adding more volume to my workouts. Trying to keep up with you!
😷

[kconnell]

Saturday September 16, 2017 - Triceps & Delts

Slept 6 hours. Adding sets.

CHEST
Cable Crossover --
30x25. Lightweight, go for feel

TRICEPS
Bench Dips
14,13,12,10 x 55 --

Tricep Pushdown
13,13,12,11 x 125 - UP 10


SHOULDERS
Lateral Raises
14,11,11,10 x 35

Smith Upright Row Closegrip
13,12,11,10 x 95

--

Ab Coaster straight, 5 sec rest
13-8-6

[lonniej]

Thanks Lonnie!
I've been adding more volume to my workouts. Trying to keep up with you!
😷

You have probably noticed, I have been cutting back a little..Been having problems with muscle cramping, especially my arms and abs..Don't think it is a nutrition or supplement deficiency..Think I might have been over doing it..Felt quite a bit better this last week..Guess time will tell..

[kconnell]

Sunday September 17, 2017 - Legs

Slept 6 hours.

HAMSTRINGS
-----
Compound Set
SLD
13,12,11 x 185
Seated Leg Curl
13,12,12 x 160


QUADRICEPS
-----
SUPERSET
Leg Extension
16,16,15,14 x 125 (plate load)
Seated Calf
21,19,18,17 x 120

Smith Squat
10,10 x 205

SUPERSET
Leg Press
13, 13,13 x 575
Leg Press Calf
15,13,13 x 575

Ab Coaster
11-8-5 Sides non-stop

[kconnell]

You have probably noticed, I have been cutting back a little..Been having problems with muscle cramping, especially my arms and abs..Don't think it is a nutrition or supplement deficiency..Think I might have been over doing it..Felt quite a bit better this last week..Guess time will tell..

It can happen. Now that I'm in the country and have a lot (more) to do, I can easily develop medial epicondylitus (golfers elbow), which is over use in my flexor forearm muscles. Try static stretches on the affected areas after working out. Helps me.

[kconnell]

Monday September 18, 2017 - Back and Biceps

6.5 hours sleep.

BACK
------
Seated Row
13,12,11,10 x 145 -

Lat Pulldown
11,10,8,6 x 145

Stretch

BICEPS
-----
Cable Crossover Curls -double pulley
13,11,11,10 x 45 each

Incline Curl - Supinate
14,13,12,11 x 45

Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster
11-7-5 - Alternating All non-stop

[lonniej]

It can happen. Now that I'm in the country and have a lot (more) to do, I can easily develop medial epicondylitus (golfers elbow), which is over use in my flexor forearm muscles. Try static stretches on the affected areas after working out. Helps me.

Thanks..I'll give it a try.

[kconnell]

Wednesday September 20, 2017 - Triceps & Delts

Slept 4.5 hours.

CHEST
Cable Crossover --
40x25. High-reps

TRICEPS
Bench Dips
15,14,12,11 x 55 --

Tricep Pushdown
13,13,12,11 x 125 - UP 10


SHOULDERS
Lateral Raises
14,12,11,10 x 35

Smith Upright Row Closegrip
14,12,11,10 x 95

--

Ab Coaster straight, 5 sec rest
14-9-6

15 minutes aerobics

[kconnell]

Thursday September 21, 2017 - Legs

Slept 7.3 hours.

HAMSTRINGS
-----
Compound Set
SLD
14,13,3,12 x 185
Seated Leg Curl
13,12,12 x 160


QUADRICEPS
-----
SUPERSET
Leg Extension
16,16,15,14 x 125 (plate load)
Seated Calf
21,19,19,17 x 120

Smith Squat
8,10 x 225 - UP 20

SUPERSET
Leg Press
14, 14,14 x 575
Leg Press Calf
15,15,13 x 575

Ab Coaster
11-8-6 Sides non-stop

[kconnell]

Friday September 22, 2017 - Back and Biceps

6.5 hours sleep.

BACK
------
Seated Row
14,12,11,10 x 145 -

Lat Pulldown
11,10,9,8 x 145

Stretch

BICEPS
-----
Cable Crossover Curls -double pulley
14,11,11,10 x 45 each

Incline Curl - Supinate
14,12,12,12 x 45

Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster
11-7-5 - Alternating All non-stop

[kconnell]

Saturday September 23, 2017 - Triceps & Delts

Slept 7.5 hours. Broken

CHEST
Cable Crossover -- SKIPPED
40x25. High-reps

TRICEPS
Bench Dips
13,12,12,8 x 70 -- UP 15

Tricep Pushdown
13,13,12,11 x 125 - UP 10


SHOULDERS
Lateral Raises
14,12,11,10 x 35

Smith Upright Row Closegrip
13,12,11,10 x 95

--

Ab Coaster straight, 5 sec rest
15-9-7

20 minutes aerobics

[kconnell]

Sunday September 24, 2017 - Legs

Slept 7 hours.

HAMSTRINGS
-----
Compound Set
SLD
14,13,3,12 x 185
Seated Leg Curl
13,12,12 x 160


QUADRICEPS
-----
SUPERSET
Leg Extension
16,16,15,14 x 125 (plate load)
Seated Calf
21,19,19,17 x 120

Smith Squat -- SKIPPED
8,10 x 225

SUPERSET
Leg Press
14, 14,14 x 575
Leg Press Calf
15,15,13 x 575

Ab Coaster
11-8-6 Sides non-stop

[kconnell]

Monday September 25, 2017 - Back and Biceps

6.5 hours sleep. But also had a Sunday afternoon nap.

BACK
------
Seated Row
14,12,11,10 x 145 -

Lat Pulldown
11,10,9,8 x 145

Stretch

BICEPS
-----
Cable Crossover Curls -double pulley
14,11,11,10 x 45 each

Incline Curl - Supinate
14,12,12,11 x 45

Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster
11-7-5 - Alternating All non-stop